Episodes

  • #418 Wellness After Breast Cancer - Beyond the Fear of Sugar

    #418 Wellness After Breast Cancer - Beyond the Fear of Sugar
    Jul 4 2025

    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 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
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    25 mins
  • #417 Healing Smarter After Breast Cancer - Using Research and Experience to Guide Your Choices

    #417 Healing Smarter After Breast Cancer - Using Research and Experience to Guide Your Choices
    Jun 27 2025
    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
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    36 mins
  • #416 Finding Your Peace After Breast Cancer - Burning The Manuals

    #416 Finding Your Peace After Breast Cancer - Burning The Manuals
    Jun 20 2025
    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 disappointmentWhy emotional discomfort often shows up as physical symptoms during healingHow 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 selfishA simple 3-step process to help you shift your mindset: Clean up your thoughts, get Curious, and lead with CompassionHow 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 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
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    30 mins
  • #415 Nutrition Myth-Busting After Breast Cancer - What You Need to Know

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

    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:

    • Why not all carbohydrates are harmful and how whole-food carbs can actually support healing
    • The truth about plant vs. animal foods and how to identify clean, high-quality animal proteins
    • How “organic” and “plant-based” labels can mislead your food choices—and what to look for instead

    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:

    • The real difference between simple and complex carbohydrates
    • How to eat carbs while maintaining stable blood sugar
    • Nutrient density and bioavailability of animal vs. plant foods
    • What qualifies as a clean animal food and why it matters
    • The “health halo effect” of organic and plant-based labels
    • Tips for tuning out food fear and tuning into what works for your body

    Resources & References:

    Work with Laura

    • Study: Glycemic load and cancer risk – Nutrition Journal
    • Study: 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
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    33 mins
  • #414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan

    #414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan
    Jun 6 2025

    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 14-Day AA Meal Plan
    • 🎧 Want to hear what inspired this episode?
      Check out the Diary of a CEO podcast with Dr. William Li
    • 🌿 More food and lifestyle tools are waiting for you on my site: TheBreastCancerRecoveryCoach.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
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    20 mins
  • #413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About

    #413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About
    May 30 2025
    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 spacesThe surprising science-backed benefits for bone density, muscle tone, circulation, and digestive supportRealistic guidelines for how often to use a vibration plate for optimal resultsWhy this low-impact tool may be perfect for post-treatment recovery or energy conservation Chapters: 00:00 Introduction to Whole Body Vibration02:52 Understanding Vibration Plates06:05 Scientific Insights on Vibration Therapy09:04 Benefits for Bone Density and Circulation11:48 Vibration Plates and Weight Management15:08 Practical Usage and Safety Tips Resources Mentioned: Work with LauraVibration Plate PlatformMuscle 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
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    19 mins
  • #412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently

    #412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently
    May 26 2025
    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 commonThe science behind stress, cortisol, and cravingsHow emotional eating can impact inflammation and recoveryGentle ways to pause, reflect, and respond to cravingsPractical “comfort menu” ideas to replace emotional eatingNutrient-rich foods that naturally calm stress and support healingHow to build a supportive food environment at home 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
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    25 mins
  • #411 How to Embrace Resistance and Move Through Life's Toughest Moments

    #411 How to Embrace Resistance and Move Through Life's Toughest Moments
    May 16 2025
    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 More The 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
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    36 mins