Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

Biological dentistry goes far beyond cavities and cleanings—it’s about understanding how your mouth connects to your entire body. In this episode, Dr. Toni Engram explains how the oral microbiome impacts inflammation, hormones, digestion, and even healing from chronic illness. We cover: Why dental materials (like mercury fillings and fluoride) matter for long-term health. How to safely approach dental care during cancer treatment. Everyday practices—like nutrient-dense food, flossing, and tongue scraping—that protect oral and systemic health. Listen now and discover how supporting your oral health can support your healing. Learn More About Dr. Toni Engram: Website: https://www.flourish.dental/ Instagram: https://www.instagram.com/drtoniengram 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Why does it feel so hard to hear yourself when life gets busy—especially during breast cancer recovery? In this episode: The science of stress, sleep, and comfort eating Why white space is not a luxury but a recovery tool Four research-backed ways to restore energy and balance Practical if-then scripts to protect your health this season Explore more support: https://www.thebreastcancerrecoverycoach.com/lifecoaching https://www.thebreastcancerrecoverycoach.com/168-hours-sp 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

If you’ve ever thought, “I just can’t stop eating sugar,” this episode is for you. I’ll share what I discovered while reviewing 20 nutrition genomic reports from breast cancer survivors—and the surprising genetic commonalities that explain both difficulties with blood sugar regulation and stronger tendencies toward impulsive cravings. You’ll also learn how cancer cells use insulin receptors to fuel their growth, why sugar is about more than just sweets, and how your brain and body work together in the cycle of cravings. Plus, I’ll walk you through The 5 S’s framework—a simple set of tools to calm cravings and create a terrain that supports healing. Listen now and discover how to nourish yourself with more confidence and trust. Explore more support: https://www.thebreastcancerrecoverycoach.com/lifecoaching Take the free Sugar Challenge here: https://www.thebreastcancerrecoverycoach.com/sugar 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Food isn’t just calories—it’s connection. It’s energy from the sun and the soil transformed into nourishment for your body. Yet in our modern world, food often feels like discipline, restriction, or just another task. In this episode, I talk about how to shift your perspective so food once again becomes love—for your body, for your healing, and for your life after breast cancer. Explore more support: https://www.thebreastcancerrecoverycoach.com/lifecoaching https://www.thebreastcancerrecoverycoach.com/168-hours-sp 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

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. https://doi.org/10.3389/fnbeh.2020.00046 Singewald N, et al. (2004). Magnesium-deficient diet alters anxiety-related behavior in mice. Journal of the American College of Nutrition. https://doi.org/10.1080/07315724.2004.10719406 Harrison FE, May JM. (2009). Vitamin C function in the brain: New evidence links ascorbate to neurotransmitter function. Brain Research Bulletin. https://doi.org/10.1016/j.brainresbull.2009.05.018 de Oliveira IJL, et al. (2015). Effects of oral vitamin C supplementation on anxiety in students. Nutrition Journal. https://doi.org/10.1186/1475-2891-14-36 Stough C, et al. (2011). The effects of 90-day administration of a high-dose B-complex vitamin on work stress. Human Psychopharmacology. https://doi.org/10.1002/hup.1190 Singh A, et al. (1991). Effect of acute stress on plasma zinc. Biological Trace Element Research. https://doi.org/10.1007/BF02990385 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. https://doi.org/10.3389/fpsyg.2012.00117 Shaw RJ, et al. (2019). Mindfulness-based stress reduction and CBT for HPA axis habituation. Psychoneuroendocrinology. https://doi.org/10.1016/j.psyneuen.2019.104420 Chen Y-R, Hung K-W, Tsai J-C, et al. (2014). Efficacy of EMDR for PTSD: A meta-analysis. PLoS ONE. https://doi.org/10.1371/journal.pone.0103676 Explore more support: Better Than Before Breast Cancer Life Coaching Membership: https://www.thebreastcancerrecoverycoach.com/lifecoaching Creating a Life You Love in 168 Hours a Week: https://www.thebreastcancerrecoverycoach.com/168-hours-sp 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

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: https://www.parents.com/why-saying-no-is-good-for-your-mental-health-8415963 Stanford Student Affairs research on boundaries strengthening relationships: https://studentaffairs.stanford.edu/how-life-treeting-you-importance-of-boundaries 2020 study on relational boundaries and enforcement: https://self-compassion.org/wp-content/uploads/2021/11/Luchner-and-Snyder-2020-The-Importance-of-Flexible-Relational-Boundaries-.pdf Mental Health Center on boundaries and burnout: https://www.mentalhealthctr.com/boundaries-and-mental-health Dr. Kristin Neff’s self-compassion research: https://self-compassion.org/the-three-elements-of-self-compassion-2 Resources Mentioned: Better Than Before Breast Cancer Life Coaching Membership: https://www.thebreastcancerrecoverycoach.com/lifecoaching Creating a Life You Love in 168 Hours a Week: https://www.thebreastcancerrecoverycoach.com/168-hours-sp 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

In this heartfelt episode, I share a story of one of my clients who chose to live as if she was cured—even while waiting for a PET scan. Her courage and clarity inspired this conversation about mindset, belief, and the science behind choosing peace in uncertain moments. We’ll explore: The difference between what’s true and what fear tells us The emotional and biological cost of staying in survival mode Studies that show how belief and agency improve healing outcomes How to anchor into peace with simple daily practices Why the story you tell yourself is powerful medicine Plus, I’ll leave you with a reflective journal prompt to help you shift your mindset the next time fear creeps in. This is a must-listen for breast cancer survivors and anyone learning to live in the space between healing and uncertainty. Mentioned Studies: Leedham et al., 1995 – Health Psychology Taylor & Armor, 1996 – Journal of Personality Hack et al., 2005 – Patient Education and Counseling 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Can you keep eating dairy or sourdough bread during breast cancer recovery—or do they need to go? In this episode, I walk you through the confusing world of food myths and metabolic health, exploring: The difference between A1 and A2 dairy What the research says about dairy and cancer risk Whether sourdough bread is truly blood sugar–friendly How gluten impacts gut health (and what zonulin has to do with it) And the truth behind the “toast your bread to reduce carbs” trend Whether you love yogurt or can’t part with crusty sourdough, you’ll leave this episode with clarity—not guilt. 🧪 Featured Studies: 2020 Loma Linda University Study: https://doi.org/10.1093/ije/dyaa007 2021 Meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8520314/ WCRF Dairy and Cancer Prevention Review: https://www.wcrf.org/wp-content/uploads/2024/10/Meat-fish-and-dairy-products.pdf Toasting & Glycemic Response Study: https://pubmed.ncbi.nlm.nih.gov/17426743/ 🎧 Listen now and learn how to make nourishing food choices based on your body, not food labels or fear. 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

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: https://thebreastcancerrecoverycoach.com/lifecoaching A 2007 study published in Science Used harmless cream + expectation to trigger real pain—with brain scans showing activation in pain perception areas. 🔗 https://www.science.org/doi/10.1126/science.aan1221 American Federation of Teachers+15Science+15Science in School+15 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. 🔗 https://www.jneurosci.org/content/33/34/13784 WIREDresearchworks.creighton.edu+15The Journal of Neuroscience+15Nature+15 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. 🔗 https://pubmed.ncbi.nlm.nih.gov/80579/ SAGE Journals+6PMC+6Science in School+6 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. 🔗 https://www.frontiersin.org/articles/10.3389/fpsyg.2023.1243711/full Verywell Mind+5ResearchGate+5WIRED+5Frontiers+2Frontiers+2Frontiers+2 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. 🔗 https://www.overcominghateportal.org/belief-perseverance.html Frontiers+15overcominghateportal.org+15ResearchGate+15 A 2019 review in Nature Reviews Neuroscience Explored neuroplasticity and how repeating new beliefs and thoughts reshapes brain wiring. 🔗 https://www.nature.com/articles/s41593-023-01514-1 (for related imaging insights) 🔗 https://pmc.ncbi.nlm.nih.gov/articles/PMC7047599/ (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. 🔗 https://srcd.onlinelibrary.wiley.com/doi/10.1111/j.1467-8624.2007.00995.x WIRED+1Verywell Mind+1srcd.onlinelibrary.wiley.com 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: https://www.theguardian.com/science/2025/jul/21/optimists-share-similar-brain-patterns-when-thinking-about-the-future-scans-show 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

After enduring multiple surgeries, rib resections, and stage 4 breast cancer treatment, Cheri Henderson was told her pain was just her “new normal.” But then she met Monica Kasari-Desulme—a physical therapist specializing in cancer rehabilitation and lymphatic support—and everything changed. In this powerful and emotional episode, Cheri shares how physical therapy helped her breathe, move, and live again. From not being able to sit in a car without pain to hiking the Grand Canyon, her transformation is nothing short of miraculous. You’ll also hear from Monica, who breaks down the science behind scar tissue, adhesions, lymphatic drainage, craniosacral therapy, and chemo brain. Together, they help us understand why physical therapy isn’t just about range of motion—it’s about reclaiming your life after breast cancer. about your heart, your spirit, and your future. 🎧 In this episode, you’ll hear: 🕒 Episode Highlights: 00:00 – Meet Cheri Henderson and Monica Kasari-Desulme 06:30 – Cheri’s post-surgical pain and the moment she found physical therapy 10:00 – Lymphedema, swelling, and the “clogged drain” problem 14:40 – Scar tissue, adhesions, and why digestion gets disrupted 18:00 – Understanding the glymphatic system and chemo brain 25:00 – The role of sleep, breathing, and calming the nervous system 36:00 – Rebuilding pathways for lymph drainage 46:00 – From barely walking to hiking the Rockies 52:30 – Is it safe to exercise after lymph node removal? 58:00 – A sample weekly chemo/PT support protocol 1:04:00 – Can you still be helped years after treatment? 1:10:00 – What every survivor should know about cancer rehabilitation 🌱 Ready to support your healing at every level? The Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership is here for you. Whether you're healing your mindset, your metabolism, or both—you're not alone. Join the Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership: https://www.thebreastcancerrecoverycoach.com/lifecoaching 💌 Subscribe to my email list for tools and inspiration: https://www.thebreastcancerrecoverycoach.com/home-page-opt-in 💌 Want weekly support, new episodes, and wellness tips in your inbox? Join my email list and get resources for healing, hope, and living with intention after breast cancer. 👩‍💻 Follow me on Instagram for daily inspiration. 👩‍💻 Follow me on Facebook 🎙 Subscribe & leave a review on Apple Podcasts.

Fourteen years ago, I received a diagnosis that changed my life: breast cancer. It wasn’t just a medical moment—it was a wake-up call. And today, I don’t celebrate a “cancerversary.” I honor my Awakening Day—the day my life began shifting toward deeper healing, stronger purpose, and more intentional living. In this episode, I share what post-traumatic growth has looked like for me, how I’ve evolved over the last 14 years, and 14 life-changing lessons that have helped me build a life that’s better than before breast cancer™. If you’ve ever felt like cancer took something from you that you can’t get back… this episode is for you. Because healing is not just about your body—it’s about your heart, your spirit, and your future. 🎧 In this episode, you’ll hear: 🕒 Episode Highlights: 💖 Pay What You Want: now through July 31 Choose your price for any of these self-guided programs: Becoming You 2.0 90 Days of Wellness Create a Life You Love in 168 Hours The Five-Day Sugar Challenge 🌱 Ready to build a life that feels better than before cancer? Inside the Better Than Before Breast Cancer™ Life Coaching Membership, I support women just like you in creating healing routines, self-compassionate mindsets, and a lifestyle that supports your body and soul—without overwhelm. ✨ Join the membership here 💌 Want weekly support, new episodes, and wellness tips in your inbox? Join my email list and get resources for healing, hope, and living with intention after breast cancer. 👩‍💻 Follow me on Instagram for daily inspiration. 👩‍💻 Follow me on Facebook 🎙 Subscribe & leave a review on Apple Podcasts.

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 itThe real meaning behind the Warburg theoryHow oxygen, breath, movement, and mindset influence your terrainWhy you don’t need to live in fear of foodThe 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 termsHow oxygen supports healthy metabolismSugar and cancer: understanding the nuanceThe Warburg effect, debunked and demystifiedThe power of movement, breath, and whole-body wellnessPractical steps to support your healing terrain This episode is perfect for you if: You’ve been confused or anxious about carbs and cancerYou’re tired of oversimplified advice like “sugar feeds cancer”You want a grounded, science-backed approach to metabolic healthYou’re ready to support your healing without fear or restriction Resources & Support: Join the Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer Searchable Tags: #BreastCancerRecovery #HealingAfterCancer #GlucoseAndCancer #WarburgEffect #MetabolicHealth #Mitochondria #WholeBodyHealing #CancerAndSugar #FunctionalHealth #OxygenAndHealing

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. ketosisOzone therapySonodynamic therapyHyperbaric 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 downYou’re exploring complementary or alternative healing therapiesYou want to feel more confident and informed in conversations with your care teamYou 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. Get all the details and Enroll here today 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer 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

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: IIClean up your thoughts, get Curious, and lead with Compassion 🔬 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 TheBreastCancerRecoveryCoach.com. 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 Becoming You 2.0 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

In this episode of The Breast Cancer Recovery Coach, we’ll dismantle three of the most common—and misleading—nutrition myths that many women encounter after a breast cancer diagnosis. Whether you’re in active treatment or navigating life post-cancer, this conversation offers clarity, compassion, and practical advice rooted in science, not fear. You’ll learn: If you've ever felt confused or overwhelmed by nutrition advice, this episode will help you reconnect with your body, make informed choices, and feel confident in the way you nourish yourself. Topics Covered: your Resources & References: · Work with Laura Study: Glycemic load and cancer risk – Nutrition JournalStudy: Dietary fiber intake and breast cancer – Annals of Oncology Study: Macronutrient combinations and glycemic response – Diabetes Care Study: Organic labeling and perception – Food Quality and Preference Study: Health halo of plant-based labels – Appetite (2018) Study: Plant-based health halo and risk perception – Appetite (2019) Loved this episode? Share it with a friend or leave a review on Apple Podcasts to help more survivors find compassionate, clear guidance on living well after breast cancer. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

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 healingWhy food isn’t just fuel—it’s a daily tool for recovery and wellnessSimple swaps to reduce inflammation and feel more confident at mealtimeHow to find a balance with exercise, rest, and movement that feels supportive, not stressfulMy personal experience with fasting, fear, and learning to trust food againA brand new 14-day meal plan I created to make this feel easier and doable 🔗 Links & Resources: 14-Day AA Meal Plan Check out the Diary of a CEO podcast with Dr. William LiTheBreastCancerRecoveryCoach.com Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer 🧠 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

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: bone densitymuscle tonecirculationdigestive support Chapters: Resources Mentioned: Work with LauraVibration Plate Platform Muscle Strength & WBV StudyBone Density & Vibration ResearchCirculation & Nitric Oxide ProductionBalance & Flexibility StudyWeight Management & WBV Review 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 TheBreastCancerRecoveryCoach.com. 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer 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

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: Referred to in this episode: Feel Good Reset Lesson on Foods that Calm The Five Day Sugar Challenge Better Than Before Breast Cancer™ Life Coaching Membership 🧠 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: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11546738/PMC 🧘‍♀️ 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: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11791380/ResearchGate+1PMC+1MDPI+3MDPI+3Wikipedia+3PMC 📣 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

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: · Work with Laura · Fasting Cancer Cognitive Dissonance Theory by Leon Festinger: Psychology Today articleThe Power of Habit by Charles DuhiggSelf-Determination Theory by Deci and Ryan: Learn MoreThe Fogg Behavior Model 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 Better Than Before Breast Cancer֭™ Life Coaching Membership for more support and actionable advice. You’ve got this! Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer 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

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 productionThe surprising truth about low vs. high stomach acid symptomsWhy PPIs and antacids may worsen digestion in breast cancer survivorsSimple ways to support digestion naturally after treatmentAt-home options to test for low stomach acidThe role of eating hygiene in restoring healthy digestionCommon symptoms and red flags that signal hypochlorhydria 📝 Mentioned in This Episode: Work with LauraA free download: How to Eat Without Fear and Guilt After Breast CancerWhat to look for if you suspect low stomach acidThe “baking soda test” you can try at homeHow poor stomach acid disrupts enzyme activity, nutrient absorption, and overall metabolic health 📌 Resources and Links: Cancer Research UK – Digestive Problems: National Cancer Institute – Nausea and GI Side Effects of Treatment: Frontiers in Endocrinology (2020) – Estrogen’s Role in Gut Health: Journal of the American Geriatrics Society (2009) – Hypochlorhydria and Nutrient Absorption: JAMA Internal Medicine (2016) – Risks of Long-Term PPI Use: Nutrients (2018) – Mindful Eating and Digestive Symptoms: T3M4-MChapman2024, Clinical Nutritionist Training Material ❤️ 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 → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer