Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

Laura is a Certified Terrain Advocate, Life, Health, Nutrition Coach, and a two-time breast cancer survivor living with metastatic disease. Laura helps women create lives that are Better Than Before Breast Cancer™ by letting them know they're not alone and giving them the tools to change their mindset and lean into manifesting the healthy, joyful lives they desire. These twice-weekly episodes will give you tools you can apply to your life today, to support your body and your mind as you manage and recreate life after breast cancer.

#429 Dr. Toni Engram and the Whole - Body Benefits of Biological Dentistry 09/19/2025

#428 Breast Cancer and Stress - How to Protect Your Energy in the Last 90 Days of the Year and Beyond 09/12/2025

#427 Sugar Genetics and Breast Cancer - Understanding the Connection 09/05/2025

#426 Food is Love - Reconnecting to Food After Breast Cancer 08/29/2025

#425 Stress After Breast Cancer - Why Supplements Alone Wont Heal You 08/22/2025

#425 Stress After Breast Cancer - Why Supplements Alone Wont Heal You Stress isn’t just “in your head”—it changes your biology. It depletes nutrients like magnesium, vitamin C, B vitamins, and zinc, and keeps your body in survival mode. Supplements can help, but they won’t heal you if the root cause—stress—remains. In this episode, I talk about why stress management is as critical as nutrition, how CBT and EMDR support your healing, and why lab testing matters before wasting money on supplements. References from this episode: Juster R-P, McEwen BS, Lupien SJ. (2020). Allostatic load and allostatic overload: Clinical implications. Frontiers in Behavioral Neuroscience. Singewald N, et al. (2004). Magnesium-deficient diet alters anxiety-related behavior in mice. Journal of the American College of Nutrition. Harrison FE, May JM. (2009). Vitamin C function in the brain: New evidence links ascorbate to neurotransmitter function. Brain Research Bulletin. de Oliveira IJL, et al. (2015). Effects of oral vitamin C supplementation on anxiety in students. Nutrition Journal. Stough C, et al. (2011). The effects of 90-day administration of a high-dose B-complex vitamin on work stress. Human Psychopharmacology. Singh A, et al. (1991). Effect of acute stress on plasma zinc. Biological Trace Element Research. Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. (2018). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Frontiers in Psychology. Shaw RJ, et al. (2019). Mindfulness-based stress reduction and CBT for HPA axis habituation. Psychoneuroendocrinology. Chen Y-R, Hung K-W, Tsai J-C, et al. (2014). Efficacy of EMDR for PTSD: A meta-analysis. PLoS ONE. Explore more support: Better Than Before Breast Cancer Life Coaching Membership: Creating a Life You Love in 168 Hours a Week: Let’s Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/37906980

#424 Boundary Phobia After Breast Cancer 08/15/2025

#424 Boundary Phobia After Breast Cancer Have you ever felt almost afraid to set a boundary—especially with someone you love? You’re not alone. In this episode, I share the story of a client who jokingly called it “boundary phobia” and how that phrase perfectly captures the fear and discomfort so many of us feel when we try to protect our time, energy, or emotional well-being. We’ll talk about: The fears that keep us saying “yes” when we want to say “no” The myths we’ve been taught about boundaries and relationships Why boundaries are about action as much as they are about words How to set healthy boundaries with yourself first—and why that’s the key to holding them with others A short guided reflection to help you identify one internal boundary you can start practicing today If you’ve been feeling drained, resentful, or guilty about saying no, this episode will help you shift the way you think about boundaries so they feel less like walls and more like doors you control. References from this episode: Parents Magazine study on accepting unwanted invitations: Stanford Student Affairs research on boundaries strengthening relationships: 2020 study on relational boundaries and enforcement: Mental Health Center on boundaries and burnout: Dr. Kristin Neff’s self-compassion research: Resources Mentioned: Better Than Before Breast Cancer Life Coaching Membership: Creating a Life You Love in 168 Hours a Week: Let’s Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/37812945

#423 How to Live Cured Even In Uncertainty? 08/08/2025

#422 Dairy and Sourdough After Breast Cancer - What's Safe and What's Hype? 08/01/2025

#421 The Science of Belief After Breast Cancer - Rewiring Your Brain For Health And Happiness 07/25/2025

#421 The Science of Belief After Breast Cancer - Rewiring Your Brain For Health And Happiness Can your thoughts really change your health? In this episode, we explore how belief—both positive and negative—impacts the healing process after breast cancer. Learn what neuroscience, psychology, and real-life coaching reveal about the nocebo effect, the power of belief, and how to gently shift your thinking to support long-term wellness. 💡 In this episode: 🌱 Join The Better Than Before Breast Cancer Membership: A 2007 study published in Science Used harmless cream + expectation to trigger real pain—with brain scans showing activation in pain perception areas. 🔗 A 2011 study published in The Journal of Neuroscience Found that people warned of negative side effects—even from a sugar pill—experienced those effects, with measurable physiological changes. 🔗 A 2001 study published in The Lancet Showed patients who believed pain medication would help—even when it was a placebo—experienced real pain relief via endorphin release. 🔗 A 2023 study in Frontiers in Psychology Discussed cognitive inertia, explaining why our brains often stick with old thought patterns—even when we try to change. 🔗 A 1994 study in Journal of Experimental Psychology: Learning, Memory, and Cognition Covered belief perseverance, showing people stick with false beliefs even after receiving clear contradictory evidence. 🔗 A 2019 review in Nature Reviews Neuroscience Explored neuroplasticity and how repeating new beliefs and thoughts reshapes brain wiring. 🔗 (for related imaging insights) 🔗 (neuroplasticity review) Carol Dweck’s 2007 Child Development study Found that those with a growth mindset (believing they could improve) showed greater learning, resilience, and brain adaptability. 🔗 A 2025 imaging-based study summarized in The Guardian Revealed that optimists share similar brain activation patterns in the medial prefrontal cortex when thinking about the future—supporting motivation and planning. 🔗 Article summary: Let’s Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/37530730

#420 Breast Cancer and Physical Therapy - What You Need to Know 07/18/2025

#419 Awakening Day - 14 Years After Breast Cancer Changed Everything 07/10/2025

#419 Awakening Day - 14 Years After Breast Cancer Changed Everything What if the worst day of your life became the one that opened your eyes the most? In this deeply personal episode, I share why I no longer call July 11th my “cancerversary” and instead honor it as my Awakening Day. Fourteen years after being diagnosed with breast cancer, I reflect on how that moment became the catalyst for a life of greater presence, purpose, and peace. We’ll talk about what post-traumatic growth really means, how to reframe a cancer diagnosis as an opportunity for awakening, and 14 powerful lessons that have shaped my life since that day. Whether you’re in the thick of treatment, newly diagnosed, or years out from your own diagnosis, this episode offers hope, healing, and a reminder that your story is still unfolding—and it can be more beautiful than you ever imagined. Keywords: breast cancer recovery, post-traumatic growth, cancerversary, healing journey, mindset after cancer, life after diagnosis, cancer survivor mindset, breast cancer podcast, trauma healing, awakening after illness, cancer support coaching 🎧 In this episode, you’ll hear: 00:00 – Why I call July 11th my Awakening Day 04:35 – What is post-traumatic growth and how it differs from PTSD 08:15 – 14 lessons I’ve learned since my breast cancer diagnosis 17:40 – How to reframe your diagnosis as a spiritual and emotional awakening 22:00 – A message for anyone currently in the middle of their healing journey 25:45 – Closing thoughts on honoring your path and living with intention MENTIONED IN THIS EPISODE: Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership RATE, REVIEW & FOLLOW ON APPLE PODCASTS If this episode inspired you, please consider rating and reviewing the show! Your feedback helps more women find this support and step into healing after breast cancer. CONNECT WITH ME: Website: Instagram: Facebook: /episode/index/show/thebreastcancerrecoverycoach/id/37362080

#418 Wellness After Breast Cancer - Beyond the Fear of Sugar 07/04/2025

#418 Wellness After Breast Cancer - Beyond the Fear of Sugar So many women healing from breast cancer are told, “Just cut out sugar,” as if that one step could control everything. But is that really the whole story? In this episode, we take a deep breath and go beyond the fear-based headlines to explore what’s really happening inside your cells. From the basics of cellular fermentation to the Warburg effect, you’ll learn how both glucose and oxygen play critical roles in energy production—and why a multifaceted approach to healing is so important. We’ll talk about: What fermentation means and why your body uses it The real meaning behind the Warburg theory How oxygen, breath, movement, and mindset influence your terrain Why you don’t need to live in fear of food The role of mitochondria and metabolic health in breast cancer recovery You’ll leave this episode with more clarity, less fear, and a deeper appreciation for how your body adapts and communicates. Because healing isn’t about perfection—it’s about creating an environment where your cells can thrive. Key Topics Covered: Cellular fermentation explained in simple terms How oxygen supports healthy metabolism Sugar and cancer: understanding the nuance The Warburg effect, debunked and demystified The power of movement, breath, and whole-body wellness Practical steps to support your healing terrain This episode is perfect for you if: You’ve been confused or anxious about carbs and cancer You’re tired of oversimplified advice like “sugar feeds cancer” You want a grounded, science-backed approach to metabolic health You’re ready to support your healing without fear or restriction Resources & Support: Join the to get weekly guidance, monthly group calls, and a compassionate community that understands your journey. Let’s Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → Searchable Tags: #BreastCancerRecovery #HealingAfterCancer #GlucoseAndCancer #WarburgEffect #MetabolicHealth #Mitochondria #WholeBodyHealing #CancerAndSugar #FunctionalHealth #OxygenAndHealing /episode/index/show/thebreastcancerrecoverycoach/id/37281370

#417 Healing Smarter After Breast Cancer - Using Research and Experience to Guide Your Choices 06/27/2025

#417 Healing Smarter After Breast Cancer - Using Research and Experience to Guide Your Choices When you're recovering from breast cancer, you're bombarded with advice—some of it rooted in science, some of it based on personal stories. But how do you know what to trust? How do you separate what’s promising from what’s just popular? In this episode, I’ll walk you through how to understand the evidence pyramid—from anecdotal stories to randomized controlled trials—and explain where therapies like the ketogenic diet, ozone therapy, sonodynamic therapy, hyperbaric oxygen, and high-dose vitamin C fall in that landscape. You’ll learn how to make informed, personalized decisions that honor both the science and your lived experience—so you can heal smarter, not harder. What You’ll Learn in This Episode ✅ The 5 levels of scientific evidence explained in simple, everyday language✅ The difference between the ketogenic diet and therapeutic ketosis✅ Where popular integrative therapies rank in terms of research✅ Why anecdotal evidence matters more than you might think✅ How to evaluate whether a therapy is right for your body and your terrain✅ A simple 3-question filter to help you make smart, aligned decisions✅ How to combine personal experience with medical research to build a whole-body healing plan Mentioned Therapies in This Episode Ketogenic diet vs. ketosis Ozone therapy Sonodynamic therapy Hyperbaric oxygen therapy (HBOT) High-dose intravenous vitamin C This Episode Is For You If... You’ve ever been told “there’s no evidence for that” and felt shut down You’re exploring complementary or alternative healing therapies You want to feel more confident and informed in conversations with your care team You believe healing is about more than just treatment—it’s about supporting the whole person Connect With Me Looking for support, structure, and a safe place to explore your next steps after breast cancer? Join us inside the Better Than Before Breast Cancer Metabolic Health and Mindset Membership for guidance, group coaching, and access to trusted integrative tools. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → Rate & Review the Show If this episode helped you feel more clear, confident, or just a little more supported, it would mean so much if you left a rating or review on Apple Podcasts. It helps other breast cancer survivors find the show and feel less alone. Keywords for SEO Optimization breast cancer recovery, integrative cancer therapies, ketogenic diet cancer, ketosis vs keto, hyperbaric oxygen therapy cancer, ozone therapy cancer, high dose vitamin C cancer, functional medicine, complementary cancer treatments, evidence-based wellness, post-treatment cancer care, how to evaluate scientific research /episode/index/show/thebreastcancerrecoverycoach/id/37173810

#416 Finding Your Peace After Breast Cancer - Burning The Manuals 06/20/2025

#416 Finding Your Peace After Breast Cancer - Burning The Manuals If you've ever found yourself hurt, frustrated, or emotionally drained because someone didn’t do what you thought they should—especially after you asked—this episode is for you. In this conversation, I’m talking about a powerful concept I use with my clients all the time, called “the manual.” It’s the invisible rulebook we write in our minds about how other people should behave and what their actions (or lack of action) mean about us. But here’s the catch: no one else has a copy of that manual. And when people don’t follow our unspoken rules, we end up making it mean something painful—like “they don’t care,” or “they don’t love me.” That pain builds up, and it affects our emotional and physical health, especially when we’re healing after something as life-changing as breast cancer. So in this episode, I’m sharing how to spot when you’re living by a manual, how to burn it, and how to replace it with something far more powerful: clear, loving boundaries that support your peace and your healing. 💡 In This Episode, You’ll Hear: What “the manual” is, and how it silently drives your frustration and disappointment Why emotional discomfort often shows up as physical symptoms during healing How to shift from “Why aren’t they doing what I need?” to “Why am I not doing what I need?” The difference between ultimatums and boundaries—and why real boundaries are loving, not selfish A simple 3-step process to help you shift your mindset: Clean up your thoughts, get Curious, and lead with Compassion How to stop letting someone else’s behavior define your emotional well-being 🔬 What the Research Says: I talk about this from both my coaching experience and what the research supports. Cognitive Behavioral Therapy teaches us that our thoughts create our feelings—not just the events that happen. So when someone breaks a rule in our manual, we feel rejected or hurt—but that feeling comes from our interpretation, not the action itself. There’s also great research on assertive communication and emotional boundaries. When we speak up for ourselves in a clear, calm, respectful way, studies show we have less stress, stronger immune systems, and better self-esteem. That’s especially important when you’re focused on healing your body and creating a healthy life after cancer. ✏️ Want to Go Deeper? Here’s a simple journaling prompt from the episode: Where in your life are you expecting someone to follow your manual? What emotions are you attaching to it? And what healthy, loving boundary could you set instead? If you take 15 minutes to write down the rules you’ve created for the people in your life, you might be surprised by what you find—and how much power you have to shift things just by changing your own approach. 💞 Let Me Support You: This is something we work on a lot inside my Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership. If you're ready to stop waiting for other people to “get it” and start showing up for yourself—with clarity, courage, and compassion—you’ll find so much support inside this space. You can join anytime at . Inside the membership, you’ll get access to every workshop, every program, and all of our monthly coaching calls focused on mindset, metabolic health, and living a joyful life beyond breast cancer. Or check out my program and start getting clarity around what’s stopping you from being the person you want to be and how you can take the first courageous steps in that direction 📌 A Quick Note Before You Go: You don’t have to keep carrying the emotional weight of everyone else’s behavior. You really can set it down, set yourself free, and create a life that feels so much lighter—and more like you. Thanks for listening, my friend. I’ll talk to you soon. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/37069750

#415 Nutrition Myth-Busting After Breast Cancer - What You Need to Know 06/13/2025

#414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan 06/06/2025

#414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan This episode is such an exciting one, and honestly, it might just change the way you think about what you eat—especially if you’ve ever felt confused or overwhelmed about what’s “safe” or supportive after a breast cancer diagnosis. I’m talking about two powerful cellular processes that are important for us to understand: autophagy and angiogenesis. These are what researchers call hallmarks of cancer—but they’re also incredible opportunities for healing. And the best part? You don’t need to fast for days or eat perfectly to support them. You just need to make some smart, loving food and lifestyle choices—and I’ll walk you through what those are. We’ll talk about how to support your body’s natural clean-up system (autophagy) and how to regulate the way your body builds blood vessels (angiogenesis)—all through everyday foods, simple habits, and ditching the all-or-nothing mindset. 🥗 In This Episode, I Share: What autophagy and angiogenesis actually are (in plain English!) How fasting and eating the right foods can both support your healing Why food isn’t just fuel—it’s a daily tool for recovery and wellness Simple swaps to reduce inflammation and feel more confident at mealtime How to find a balance with exercise, rest, and movement that feels supportive, not stressful My personal experience with fasting, fear, and learning to trust food again A brand new 14-day meal plan I created to make this feel easier and doable 🔗 Links & Resources: 💌 Grab your free 🎧 Want to hear what inspired this episode? 🌿 More food and lifestyle tools are waiting for you on my site: Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → 🧠 Keywords (SEO): breast cancer recovery diet, AA diet, angiogenesis nutrition, autophagy support, breast cancer healthy foods, anti-inflammatory meal plan, intermittent fasting for women, food and cancer healing, polyphenol foods, healthy terrain diet /episode/index/show/thebreastcancerrecoverycoach/id/36849675

#413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About 05/30/2025

#413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About If you’ve ever looked at a wellness gadget and thought, “Is this really going to help me?”—you’re not alone. In this episode of The Breast Cancer Recovery Coach Podcast, we explore the science behind a popular wellness tool: vibration plates, also known as whole-body vibration therapy (WBV). Whether you’re in recovery from breast cancer, managing post-treatment fatigue, experiencing bone loss, or dealing with sluggish digestion, you’ll discover how this gentle, low-impact tool could support your healing journey. We’ll dive into clinical research, explain how vibration plates work, and walk through the many potential benefits—from muscle strength and bone density to circulation, lymphatic drainage, and yes—even bowel regularity. You’ll also hear practical guidance on how often and how long to use a vibration plate safely and effectively—without overdoing it. In This Episode, You’ll Learn: How vibration therapy works and why it's gaining popularity in recovery and wellness spaces The surprising science-backed benefits for bone density, muscle tone, circulation, and digestive support Realistic guidelines for how often to use a vibration plate for optimal results Why this low-impact tool may be perfect for post-treatment recovery or energy conservation Chapters: 00:00 Introduction to Whole Body Vibration 02:52 Understanding Vibration Plates 06:05 Scientific Insights on Vibration Therapy 09:04 Benefits for Bone Density and Circulation 11:48 Vibration Plates and Weight Management 15:08 Practical Usage and Safety Tips Resources Mentioned: Want More Support? If this episode resonated with you, share it with someone who might benefit. You can also explore more resources and connect with me at . And don’t forget to subscribe so you never miss an episode filled with insights, encouragement, and evidence-based support for healing your body and creating a life you love after breast cancer.. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → Keywords for SEO: Breast cancer, vibration plate benefits, whole body vibration therapy, vibration plate after breast cancer, improve bone density naturally, support digestion after cancer, muscle strength post-treatment, lymphatic drainage, cancer recovery tools, low-impact fitness for cancer survivors, fatigue recovery after cancer /episode/index/show/thebreastcancerrecoverycoach/id/36744005

#412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently 05/26/2025

#412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently Have you ever found yourself standing in front of the pantry during a stressful moment, reaching for something sweet, salty, or crunchy—just to take the edge off? If so, you’re not alone. In this episode of the Better Than Before Breast Cancer podcast, I open up about my own experience with emotional eating during cancer recovery and share gentle, compassionate strategies to help you understand and shift this pattern—without guilt or shame. We’ll explore: -How cortisol (your stress hormone) drives cravings -What emotional triggers might be signaling -How to respond to your body’s needs with love and presence You'll learn mindful, doable ways to support yourself when stress eating feels like the only option, plus calming alternatives that nourish both body and soul. Whether you're fresh out of treatment or navigating long-term survivorship, this episode is a supportive space for reflection, kindness, and taking small steps toward healing. 🔍 What You’ll Learn: Why emotional eating is common The science behind stress, cortisol, and cravings How emotional eating can impact inflammation and recovery Gentle ways to pause, reflect, and respond to cravings Practical “comfort menu” ideas to replace emotional eating Nutrient-rich foods that naturally calm stress and support healing How to build a supportive food environment at home Referred to in this episode: 🧠 Study on Chronic Stress and Inflammation Title: Immunology of Stress: A Review Article Published in: Cureus, 2023 Summary: This review explores how chronic stress impacts the immune system, leading to increased production of pro-inflammatory cytokines like IL-6 and TNF-α. These changes can exacerbate health issues, including those relevant to breast cancer survivors. Full Text: 🧘‍♀️ Study on Mindfulness-Based Interventions and Emotional Eating Title: Effects of Mindfulness-Based Interventions on Obesogenic Eating Behaviors: A Systematic Review and Meta-Analysis Published in: Obesity Reviews, 2024 Summary: This systematic review and meta-analysis examined the effects of mindfulness-based interventions (MBIs) on various obesogenic eating behaviors, including emotional eating. The findings suggest that MBIs can be effective in reducing such behaviors, which is particularly beneficial for individuals recovering from breast cancer. Full Text: 📣 Share the Love: If this episode supported you, please share it with a fellow survivor or leave a review on Apple Podcasts or Spotify. Your voice helps other women find this healing space. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36664205

#411 How to Embrace Resistance and Move Through Life's Toughest Moments 05/16/2025

#411 How to Embrace Resistance and Move Through Life's Toughest Moments In this episode of Better Than Before Breast Cancer, we’re talking about the concept of resistance — a natural, human response to discomfort, fear, and change. Resistance can show up in many forms, whether you're facing a difficult decision, trying to adopt new habits, or navigating life after cancer treatment. But here's the good news: resistance isn’t something to fight. It's a powerful signal that you're on the verge of growth. Let’s talk about: -Why does resistance come up -How can it affect your ability to move forward -How to work with resistance instead of against it I’ll give you practical steps to help you embrace resistance as a natural part of the healing journey and turn it into an opportunity for personal growth. What You’ll Learn in This Episode: Understanding Resistance: Why resistance is a natural and protective mechanism our minds use to avoid discomfort and uncertainty. The Science Behind Resistance: Discover how theories like cognitive dissonance and the Fogg Behavior Model explain why we resist change and how to break free from it. How Resistance Shows Up: Explore the subtle ways we resist without even realizing it, like procrastination, perfectionism, and busyness. Practical Steps to Overcome Resistance: Learn actionable strategies to embrace resistance, including acknowledging it, breaking tasks into smaller steps, and using self-compassion. Self-Determination Theory: Find out how to tap into your autonomy and regain control to make healthier decisions that align with your goals and values. Why Resistance is Part of the Healing Journey: Learn how to reframe resistance as a sign of growth, especially after cancer treatment or any major life change. Key Takeaways: Resistance isn’t your enemy. It’s a natural response to fear and discomfort that can guide you to a better, more resilient version of yourself. Embrace small, manageable steps to break through resistance and make progress, even when it feels challenging. Recognizing subtle forms of resistance, like busyness and perfectionism, can help you break free from inaction. Self-compassion and shifting your mindset are powerful tools to move through resistance with grace. Resources Mentioned in This Episode: · · by Leon Festinger: Psychology Today article by Charles Duhigg by Deci and Ryan: Learn More Call to Action: If you’re feeling stuck or overwhelmed by resistance, remember that you’re not alone. Embrace it as a natural part of your healing journey. Share this episode with someone who may need to hear these messages today. And if you’re ready to take the next step in your healing, consider joining the for more support and actionable advice. You’ve got this! Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → SEO Keywords: resistance, overcoming resistance, cancer recovery, personal growth, overcoming fear, self-compassion, healing journey, resistance in cancer treatment, how to deal with resistance, embrace resistance, cognitive dissonance, self-determination theory, Fogg Behavior Model, mindset shifts, resilience, moving through resistance, breast cancer support /episode/index/show/thebreastcancerrecoverycoach/id/36581185

#410 How Breast Cancer Treatments Disrupt Your Digestion And What to Do About It? 05/09/2025

#410 How Breast Cancer Treatments Disrupt Your Digestion And What to Do About It? In this episode of Better Than Before Breast Cancer™, we're talking about a common and little-talked-about side effect of breast cancer treatment and day-to-day living: digestive changes. If you've experienced bloating, reflux, fatigue, or that uncomfortable feeling of fullness after eating, this episode is for you. You'll learn why hypochlorhydria (low stomach acid) is often misdiagnosed as high stomach acid, how breast cancer treatments like chemotherapy, radiation, and hormonal therapy contribute to poor digestion, and why treating symptoms with acid-blocking medications might be doing more harm than good. Most importantly, we’ll cover simple, nurturing steps — like mindful eating habits and nutrient support — to help you feel better, absorb more nutrients, and reconnect with your body’s healing capacity. 💡 What You’ll Learn: How chemotherapy and hormonal therapy disrupt stomach acid production The surprising truth about low vs. high stomach acid symptoms Why PPIs and antacids may worsen digestion in breast cancer survivors Simple ways to support digestion naturally after treatment At-home options to test for low stomach acid The role of eating hygiene in restoring healthy digestion Common symptoms and red flags that signal hypochlorhydria 📝 Mentioned in This Episode: A free download: What to look for if you suspect low stomach acid The “baking soda test” you can try at home How poor stomach acid disrupts enzyme activity, nutrient absorption, and overall metabolic health 📌 Resources and Links: Internal transcript source: T3M4-MChapman2024, Clinical Nutritionist Training Material [Unpublished] ❤️ Subscribe & Share: If this episode spoke to you, please subscribe and leave a review. Share it with another breast cancer survivor who might be struggling with digestion — your voice could help someone finally find answers. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36470900

#409 Breast Cancer, Wellness and Nature Deficit Disorder 05/02/2025

#408 Breast Cancer and Your Body - Who's Betraying Whom? 04/25/2025

#408 Breast Cancer and Your Body - Who's Betraying Whom? Do you think it’s normal to feel discomfort in your body? Or do you recognize discomfort as your body’s attempt to communicate with you? In this thought-provoking episode, I challenge the idea that our bodies betray us. We’ll talk about how we've been conditioned to ignore discomfort, push through pain, and normalize symptoms like bloating, fatigue, inflammation, and poor sleep—until something more serious forces us to listen. I’ll share my personal experiences and real-life stories—including the heartbreaking loss of my brother to a curable cancer—to illustrate why tuning into your body’s signals matters now, not later. I’ll walk you through the challenges of behavior change, the role of chronic stress in disconnecting us from our own bodies, and how mindfulness can help us rebuild trust and awareness. This episode isn’t just for breast cancer survivors—it’s for everyone who wants to live a more connected, healthy, and intentional life. 🎧 In this episode, you’ll learn: Why people wait until illness to seek help (and what it’s costing them) How chronic stress numbs our ability to recognize body signals The psychology of behavior change and why we resist it Why your “normal” symptoms might actually be warning signs How to shift from blaming your body to supporting it with compassion 💬 Memorable Quote: “Let’s drop the idea that our body betrays us—and start asking it what it’s trying to say.” 🧠 Scientific Research Cited: Chronic Stress Reduces Interoceptive Awareness: “Stress and Interoception: An Overview and Research Agenda” Frontiers in Human Neuroscience, 2016📖 Stages of Change and Behavior Change Readiness: “Stages and Processes of Self-Change of Smoking: Toward An Integrative Model of Change” Prochaska & DiClemente, Journal of Consulting and Clinical Psychology, 1983📖 Cancer Diagnosis Delays Due to Symptom Normalization: “Understanding delay in cancer diagnosis: a review of diagnostic pathways” Br J Cancer, 2009📖 Mindfulness and Interoception for Healing: “Mindfulness-Based Interventions and Interoception: A Neurobiological Perspective” NIH, 2016📖 🤝Work with Laura: Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36281190

#407 How Breast Cancer Medications Impact Nutrients - And What You Can Do About It? 04/18/2025

#407 How Breast Cancer Medications Impact Nutrients - And What You Can Do About It? In this episode of the Better Than Before Breast Cancer podcast, we're diving into how common post-treatment medications—like Tamoxifen, Aromatase Inhibitors (Letrozole, Anastrozole, Exemestane), Herceptin, Fulvestrant, and Bisphosphonates (like Fosamax and Reclast)—can deplete critical nutrients your body needs to feel good and stay strong. Have you ever wondered if the medications you're taking after breast cancer treatment could be affecting your energy, mood, or even your bone health? You're not imagining things. You'll learn: Which nutrients are most commonly depleted by these medications (like magnesium, vitamin D, calcium, B12, and CoQ10) The symptoms that may be tied to nutrient deficiencies (think fatigue, brain fog, joint pain, and more) How some medications may increase cholesterol levels or raise your risk of fatty liver Why supporting your body with the right foods and lifestyle habits can make all the difference Plus, I’ll share simple, whole-food nutrition strategies and daily lifestyle tips that can help you feel more energized, support your bones, balance your mood, and reduce long-term side effects—without adding overwhelm. Whether you’re taking medications now or just want to be prepared, this episode is packed with practical, supportive guidance to help you stay nourished and in tune with your healing body. Resources and Studies Mentioned: Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 🎙 Subscribe & leave a review on Apple Podcasts → Keywords: breast cancer medications, tamoxifen nutrient depletion, aromatase inhibitor side effects, breast cancer bone health, post-treatment nutrition, breast cancer fatigue, Herceptin side effects, bisphosphonates and calcium, breast cancer recovery tips, managing cholesterol after cancer /episode/index/show/thebreastcancerrecoverycoach/id/36144360

#406 The Surprising Truth About Behavior Change After Breast Cancer 04/11/2025

#406 The Surprising Truth About Behavior Change After Breast Cancer In this episode of Better Than Before Breast Cancer, Laura Lummer dives into the real—and often overlooked—challenges of making and maintaining lifestyle changes after a breast cancer diagnosis. Starting with a powerful quote from Lao Tzu, “If you do not change direction, you may end up where you are heading,” Laura reflects on the emotional weight, conditioned beliefs, and survival instincts that make behavior change both essential and incredibly difficult. Whether you’ve felt stuck in old habits or overwhelmed by the pressure to be “perfectly healthy,” this episode offers a refreshing and compassionate perspective. Laura shares scientific research, personal stories, and practical strategies to help you make lasting, loving changes that align with your true values—not fear. What You’ll Learn in This Episode: Why trauma and resistance often block behavior change after breast cancer How conditioned thinking and emotional fatigue affect your motivation The two extremes: falling back into old habits or going “all in” out of fear The surprising science on why a diagnosis alone isn’t enough to change behavior How to set meaningful, manageable goals without stress or shame The importance of self-compassion and social support in sustainable change How fear-based “health perfectionism” may actually harm your peace Powerful Quotes: 💬 “We’re more defined by what we do consistently than by being perfect.” 💬 “If you do not change direction, you may end up where you are heading.” – Lao Tzu 💬 “Self-compassion may buffer against self-criticism and promote resilience in the face of setbacks.” – Health Psychology Journal Mentioned Research: Resources & Support: 👉 Ready to make changes that feel aligned, intuitive, and supportive? Explore personalized coaching, life-changing lessons, and a powerful community of breast cancer survivors inside the . 👉 Grab a free download, meal plan, or join the waitlist for metabolic health coaching at Listen Now on Apple Podcasts, Spotify, or wherever you get your favorite shows. Don't forget to rate, review, and share with a fellow survivor who might need this loving reminder today. /episode/index/show/thebreastcancerrecoverycoach/id/36074400

#405 Is Gluten Affecting Your Gut and Mood After Breast Cancer? 04/04/2025

#404 Sync Your Meals, Heal Your Body - Ancient Wisdom Meets Modern Science 03/28/2025

#404 Sync Your Meals, Heal Your Body - Ancient Wisdom Meets Modern Science In this eye-opening episode of the Better Than Before Breast Cancer Podcast, host Laura Lummer dives into the powerful connection between your body’s natural rhythms and the timing of your meals. Have you ever noticed how aligned you feel when you live in sync with nature’s cycles? Drawing from Ayurveda—an ancient system of medicine from India—and contemporary scientific research, Laura reveals how understanding your body's internal clock, or circadian rhythm, can significantly enhance your health, especially after breast cancer. What You’ll Discover in This Episode: A gentle introduction to Ayurveda and how this 5,000-year-old wisdom emphasizes living in harmony with Earth's natural cycles. Clear, practical explanations of circadian rhythm, metabolism, hormonal balance, and their critical roles in breast cancer recovery. How Ayurvedic principles align surprisingly well with modern Western nutritional science. The profound health benefits of aligning meal timing with daylight hours, including improved sleep, reduced inflammation, and optimized metabolism. Easy strategies to shift your eating patterns gently, starting with simple steps like adjusting dinner times. Key Studies Referenced: JAMA Oncology Study:Catherine R. Marinac, Dorothy D. Sears, Lok-Hei Lam, Shirley W. Flatt, Loki Natarajan, Ruth E. Patterson; "Prolonged Nightly Fasting and Breast Cancer Prognosis." JAMA Oncology, 2016; . Cell Metabolism Study: Emily N.C. Manoogian, Satchidananda Panda et al.; "Time-restricted eating improves cardiometabolic health in overweight individuals." Cell Metabolism, 2019; . Listen in to explore: How simple shifts in meal timing can powerfully support your body's natural detoxification pathways and hormonal balance. The Ayurvedic recommendations for ideal meal times and how they beautifully complement modern scientific guidelines. Ways to incorporate a loving, compassionate mindset toward food, meal timing, and your body's natural rhythm. This episode encourages you to foster a nurturing, compassionate relationship with your body by syncing your daily habits with the earth's rhythms, creating lasting health and harmony after breast cancer. Connect with Laura: Visit for personalized metabolic health coaching, mindset transformation, and guidance specifically tailored for breast cancer survivors. Enjoyed the episode? Subscribe, leave a review, and share with friends who could benefit from this healing wisdom! /episode/index/show/thebreastcancerrecoverycoach/id/35875145

#403 Holding Happiness Hostage After Breast Cancer 03/21/2025

#403 Holding Happiness Hostage After Breast Cancer Have you ever caught yourself waiting for permission to be happy? Saying things like, "I'll relax after this stressful phase is over," or "I'll treat myself once I hit that goal"? You're not alone—so many of us delay joy, saving it like a precious prize to be earned later. In this heartfelt episode, Laura invites you to explore the deeply-rooted mindset of treating happiness as something conditional rather than essential. She shares relatable examples—waiting for the stressful season at work to pass before taking a restful weekend, holding off on self-care until you reach your ideal weight, or delaying relaxation until all your tasks are complete. Drawing from personal experiences navigating life after breast cancer, Laura gently reveals how postponing joy can negatively impact your emotional, mental, and even physical health. She encourages listeners to recognize that joy isn’t just a reward reserved for achieving milestones or good news—it's a fundamental right, a powerful tool for healing, and a crucial element of overall wellness. Listen in as Laura offers practical ways to incorporate spontaneous joy into everyday life. Discover simple, nurturing activities that you can embrace immediately, like enjoying your morning tea, connecting with nature, or dancing freely in your kitchen. Join us for an empowering conversation that will inspire you to shift your mindset, embrace happiness in the present moment, and fully integrate joy into your healing journey. In this episode you'll learn: How childhood conditioning shapes our views of joy and reward Specific ways you might unknowingly be postponing happiness The tangible health benefits of regularly allowing joy into your life Easy, actionable ideas to experience spontaneous joy starting today Remember, you deserve joy right now, not just after achieving certain goals. Tune in and start welcoming happiness as a vital part of your healthier, better-than-before life. Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 🎙 Subscribe & leave a review on Apple Podcasts → /episode/index/show/thebreastcancerrecoverycoach/id/35801810

#402 Breast Cancer & PTSD - Why Support is Key to Healing 03/14/2025

#401 Magnesium & Breast Cancer Recovery - The Mineral You Can't Ignore 03/07/2025

#401 Magnesium & Breast Cancer Recovery - The Mineral You Can't Ignore In this episode of Better Than Before Breast Cancer, we’re talking about the crucial role of magnesium in breast cancer recovery, metabolic health, and overall well-being What You’ll Learn in This Episode:✅ Why magnesium is vital for breast cancer survivors and how it supports healing✅ How chemotherapy, aromatase inhibitors, and stress can deplete magnesium levels✅ The best types of magnesium supplements (and which one is right for you!)✅ How to get enough magnesium through diet with whole, nutrient-dense foods✅ Signs of magnesium deficiency and how to test your levels✅ How magnesium impacts inflammation, bone density, and hormone balance Download Your Free Resources: 📥 – A complete guide with magnesium-rich recipes, grocery lists, and meal prep tips to naturally boost your levels.📥 – Learn about the best forms of magnesium for stress, sleep, digestion, energy, and cardiovascular health. Key Takeaways & Science-Based Insights: Nearly half of Americans are magnesium deficient (National Institutes of Health). Magnesium helps regulate inflammation by influencing cytokines like IL-6 and TNF-alpha, which are linked to disease progression. Aromatase inhibitors used in breast cancer treatment reduce bone mineral density, making magnesium essential for bone health. Chronic stress, processed foods, and medication use (such as PPIs and diuretics) all contribute to magnesium depletion. Magnesium testing can help determine whether supplementation is necessary. Best Magnesium-Rich Foods for Breast Cancer Survivors: 🥑 Avocado🥦 Dark leafy greens (spinach, kale, Swiss chard)🐟 Fatty fish (salmon, mackerel, sardines)🥜 Nuts & seeds (pumpkin seeds, almonds, flaxseeds)🍫 Dark chocolate (80% or higher) Recommended Product Mentioned in This Episode: 💊 – Created by Dr. Nasha Winters and researchers at the Metabolic Terrain Institute of Health, this high-quality magnesium supplement is designed to support blood sugar balance, detoxification, and methylation for those navigating breast cancer recovery. Want More Support? ✨ – Get monthly coaching, live Q&A calls, and expert guidance on nutrition, mindset, and healing.✨ – Book a Metabolic Health Coaching Plan to optimize your nutrition, genomics, and lab markers for recovery and long-term wellness. Let’s Stay Connected! 💌 Subscribe to the Newsletter → 📷 Follow on Instagram → 🎥 Watch on YouTube → Rate & Review the Podcast! Enjoying the podcast? Leave a review on Apple Podcasts or Spotify and share this episode with someone who needs it! Disclaimer: The information provided in this episode and show notes is for educational and informational purposes only and is not intended as medical advice. The content is not a substitute for professional medical diagnosis, treatment, or guidance from a qualified healthcare provider. Always consult your doctor or a licensed healthcare professional before making any changes to your diet, lifestyle, or supplement routine—especially if you have a medical condition, are undergoing treatment, or are taking prescription medications. The views expressed in this episode reflect personal opinions and research and should not be interpreted as a prescription for any specific health condition. Use this information as a starting point for informed discussions with your healthcare provider about what is best for your unique needs. By listening to this episode and using the resources provided, you acknowledge that you are responsible for your own health decisions. /episode/index/show/thebreastcancerrecoverycoach/id/35570160

#400 Breast Cancer Prevention - Why Your Genes Aren't the Whole Story 02/28/2025

#400 Breast Cancer Prevention - Why Your Genes Aren't the Whole Story Many people believe that breast cancer is primarily caused by genetics, but did you know that only 5-10% of cases are linked to inherited mutations like BRCA1, BRCA2, and CHEK2? The truth is, your overall health and risk of recurrence are influenced by key biological processes such as detoxification, methylation, and inflammation—and these are things you can actively support with your nutrition and lifestyle choices. In this episode of Better Than Before Breast Cancer, I break down how these processes impact your health, how to recognize the signs of imbalance in your body, and why a low-carbohydrate diet can be a powerful tool in regulating glucose, insulin, and inflammation. I also explain why nutrition isn’t about restriction—it’s about giving your body the support it needs to function at its best. You’ll learn:✔️ Why genetics are only part of the breast cancer risk equation✔️ How detoxification, methylation, and inflammation work together to protect your body✔️ Common signs that these processes may not be working efficiently✔️ How blood sugar regulation impacts detox, inflammation, and cancer risk✔️ How a low-carb, nutrient-dense diet supports healing and reduces recurrence risk✔️ Simple, actionable steps to support your body's detox, inflammation, and methylation pathways This episode will empower you to understand your unique genetic blueprint and how to make lifestyle changes that align with your body’s needs. It’s not about fear—it’s about taking control of your health and making choices that truly support healing. Resources & Links: 📌 Join the for more in-depth support 📌 Book a with me to get support on adopting a wellness mindset and understanding the tools to support you 📌 Follow me for more breast cancer recovery tips: Instagram: Facebook: Pinterest: If you found this episode helpful, please share it with a friend who could benefit, and don’t forget to leave a review on your favorite podcast platform. 🎧 Listen now and take a powerful step toward reclaiming your health! /episode/index/show/thebreastcancerrecoverycoach/id/35463595

Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

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