Episode Overview

In this final episode of 2024, I break down the science and benefits of ketosis for breast cancer survivors. I’ll tell you why metabolic health matters and how achieving a state of ketosis can support recovery and overall wellbeing.

Key Topics Covered

• What ketosis really is (beyond just weight loss)
• The difference between ketosis and ketogenic diet
• How ketosis specifically benefits breast cancer survivors
• Practical ways to achieve and maintain ketosis
• Common challenges and how to overcome them
• Tools for monitoring ketosis and blood glucose

Why Ketosis Matters for Cancer Survivors

• Helps starve cancer cells by reducing glucose availability
• Reduces inflammation throughout the body
• Supports hormone balance, especially important for hormone-positive cancers
• Improves brain health and reduces "chemo brain" symptoms
• Provides steady energy throughout the day
• Can help reduce treatment side effects like fatigue and nausea

Resources Mentioned

• Better Than Before Breast Cancer Membership
• Creating a Life You Love in 168 Hours A Week
• Metabolic Health Coaching packages
• Squeaky Clean Keto cookbook
• New Mediterranean Diet book
• Stello continuous glucose monitor by Dexcom

Connect with Laura

Website: The Breast Cancer Recovery Coach Access coaching programs and resources to support your healing journey.

Instagram: @thebreastcancerrecoverycoach

Facebook Group: The Breast Cancer Recovery Group

Website: www.thebreastcancerrecoverycoach.com

Disclaimer: This information is for educational purposes only and should not replace medical advice. Always consult with your healthcare team before making changes to your diet or lifestyle.

#BreastCancer #CancerRecovery #Ketosis #MetabolicHealth #CancerSurvivor #HealthyLiving #WellnessJourney

Lately holiday gatherings that can feel like emotional minefields have been weighing heavy with a lot of my clients. Listen, I get it - there's Aunt Martha asking why you're not wearing a wig, your well-meaning mom hovering over every bite you take, and maybe those relatives who just can't stop giving their "expert" medical advice.

We need to talk about this!

Not just the surface stuff, but really dive into what's happening in our brains during these moments and why we react the way we do.

In this episode, I'm sharing everything I've learned about taking back your power during these moments - from the incredible research of Dr. Tara Swart about how we're influenced by the five people closest to us (hello, holiday family tree!), to the practical tools I've developed through my own cancer journey.

We're going to talk about real situations, real emotions, and real solutions that work, even when you're feeling overwhelmed.

You've got more power than you realize, and I'm going to show you exactly how to tap into it, especially during those challenging family moments. Remember, you get to choose how you want to show up, no matter what anyone else brings to the table.

So grab your favorite cozy drink, find a quiet spot, and let's dig into this together. Trust me, by the end of this episode, you'll have a whole new perspective on those holiday gatherings - and more importantly, on your own power to handle them.

What You'll Learn

• How your brain's amygdala influences emotional reactions during family gatherings
• The science behind why certain family members trigger stress responses
• Understanding and applying Dr. Tara Swart's People Tree concept
• Practical techniques for maintaining emotional boundaries during holidays
• How to integrate Laura Lummer's "Regroup" principle into family situations
• Science-based strategies for managing holiday stress as a cancer survivor

Key Topics Covered

🧠 The Neuroscience of Family Triggers

• Understanding the amygdala's role in emotional reactions
• Why we react before thinking (the 1/50th second response)
• How past experiences shape current reactions

🌳 Your Holiday People Tree

• Identifying your everyday vs. holiday influencers
• Creating conscious choices about social influences

Resources Mentioned

• Dr. Tara Swart's Book – The Source
• Laura Lummer's Four Pillars of Breast Cancer Recovery

Quotes from the Episode

"Your amygdala works fast, but your prefrontal cortex can work smarter."

"Recovery isn't just about physical healing - it's about reclaiming your emotional power."

Related Episodes

• Episode #383 Stop Gaslighting Yourself to Start Creating a Life You Love After Breast Cancer
• Episode #337 Breast Cancer, Stressors and Stress - How to Support Yourself When Life is Stressful
• Episode #315 Could Breast Cancer Be The School Of Unlearning?

Connect With Laura

Instagram: @thebreastcancerrecoverycoach

Facebook Group: The Breast Cancer Recovery Group

Website: www.thebreastcancerrecoverycoach.com

Download my Free Resources

• Mind, Body, Breast Cancer Meditation Experience
• Self-love Journal

Keywords

#BreastCancerSurvivor #HolidayStress #CancerRecovery #EmotionalHealth #FamilyDynamics #Boundaries #Healing #Neuroscience #PeopleTree #SurvivorStrength #CancerSupport #HolidayCoping #EmotionalWellness #CancerCare #SurvivorWellness

Note: This episode is part of our ongoing series supporting breast cancer survivors through all stages of recovery. While we discuss medical concepts, this podcast is for informational purposes only and should not replace professional medical advice.

Join Laura for a special vault episode featuring an authentic coaching conversation about intentional living, effective time management, and creating a life you love after breast cancer.

KEY TIMESTAMPS:

00:00 - Introduction and episode overview

10:29 - Understanding the relationship between follow-through and self-worth

26:28 - The critical mindset shift about time management

35:07 - Introduction to the "Monday Hour One" method

41:00 - Breaking down the emotional barriers to time management

52:00 - Transforming our relationship with boundaries

59:55 - Workshop announcement and closing thoughts

FEATURED CONCEPTS:

· The Monday Hour One Method

· Emotional Adulthood vs. Emotional Childhood

· Intention-Based Time Management

· Healthy Boundary Setting

· Self-Love as a Foundation for Success

QUOTABLE MOMENTS:

"You are not required to set yourself on fire to keep other people warm."

"Follow through is not about discipline - it's about having a healthy boundary and managing your time from a place of self-love."

"Creating a life that's better than before breast cancer isn't about doing more - it's about becoming more intentional about who you want to be."

RESOURCES MENTIONED:

· Register for my Upcoming Workshop: "Living with Intention" - December 21, 2024 9am PST-11:00PST

· The Better Than Before Breast Cancer Membership

· Website: thebreastcancerrecoverycoach.com

CONNECT WITH LAURA:

· Instagram: @thebreastcancerrecoverycoach

· Facebook: Better Than Before Breast Cancer Community

· Pinterest: The Breast Cancer Recovery Coach

·  YouTube: @TheBreastCancerRecoveryCoach

NEXT STEPS:

1. Subscribe to the podcast

2. Register for the December 21st workshop

3. Join our Better Than Before Breast Cancer community

Did this episode resonate with you? Please leave a review and share with someone who might benefit from this conversation.

[Transcript available at thebreastcancerrecoverycoach.com/390]

#BreastCancerRecovery #IntentionalLiving #TimeManagement #BoundarySettings #SelfLove #CancerThriver #LifeCoaching #PersonalDevelopment

In this episode of Better Than Before Breast Cancer™, I sit down with Lynn Hughes, Director of Development at the Metabolic Terrain Institute of Health (MTIH), to uncover game-changing resources many cancer patients never discover.

Your key takeaways from this powerful conversation:

1. Financial barriers shouldn't stop you from accessing integrative care. Learn about the $1,000 patient grants available through MTIH and how to qualify - a resource many don't know exists.

2. MTIH's new research facility in Phoenix is pioneering breakthrough approaches that bridge standard and complementary care, revolutionizing how we think about cancer treatment.

3. A new patient-focused educational program launches in early 2025, making specialized metabolic health knowledge directly accessible to those who need it most.

My conversation with Lynn Hughs, Development Director at MTIH, reveals how MTIH is transforming cancer care through their "test, assess, don't guess" philosophy. As someone managing my own stage 4 diagnosis, I've personally experienced how this approach can dramatically improve quality of life during treatment.

Whether you're newly diagnosed, in treatment, or supporting a loved one, this episode unlocks doors to support systems you may never have known existed. Join us to discover how combining standard treatment with metabolic health approaches could revolutionize your cancer journey.

Don't miss this insider's look at the resources, research, and revolutionary changes happening behind the scenes in cancer care. Your path to better support starts here.

Referred to in this episode:

Metabolic Terrain Institute of Health

Access the Metabolic Health Day Interviews and Downloads

Books: The Metabolic Approach to Cancer

Mistletoe and the Emerging Future of Integrative Oncology

Follow MTIH on: Facebook Instagram Follow the Metabolic Matters Podcast

Follow Lynn Hughes on:Facebook Instagram

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This week, we’re diving into a topic that can truly transform how we navigate life’s hardest moments: gratitude.

I know that after a breast cancer diagnosis, or during the chaos of the holidays, it can feel impossible to see past the overwhelm and stress. That’s why I want to explore how gratitude can become a powerful tool for finding light, even in the darkest days.

In this episode, I’ll share why gratitude isn’t about pretending everything is okay or leaning into toxic positivity—it’s about being honest with ourselves and still recognizing the good that exists alongside the challenges.

We’ll unpack the science-backed benefits of gratitude, from its ability to lower stress and improve sleep to its surprising impact on physical health.

I’ll also share simple, actionable ways to incorporate gratitude into your life, even if you’re feeling overwhelmed. Whether it’s journaling, sharing a heartfelt thank-you, or pausing to appreciate a small moment of beauty, these practices can help you reconnect with what truly matters.

Here’s what you’ll take away from this episode:

1. The key role gratitude plays in reducing stress and supporting your overall well-being.

2. How gratitude strengthens your resilience and helps you find balance during difficult times.

3. Practical tips for building a meaningful gratitude practice that fits into your life.

You won’t want to miss this empowering and heartfelt conversation. Tune in to discover how gratitude can help you find peace, joy, and strength, no matter where you are on your journey. See you there!

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery

The Better Than Before breast Cancer™ Life Coaching Membership

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Are you holding yourself to impossible standards when it comes to your health? Many breast cancer survivors feel the pressure to get everything “just right”—the perfect diet, exercise routine, or lifestyle habits.

But what if that pursuit of perfection is actually holding you back from true healing and peace of mind?

In this episode of Better Than Before Breast Cancer, we’ll explore why the all-or-none mindset can sabotage your efforts to create a sustainable, healthy lifestyle. You’ll learn how perfectionism often leads to burnout, frustration, and feelings of failure—and why consistency, not perfection, is the real key to lasting progress.

I’ll unpack how embracing small, manageable habits can bring a sense of calm and empowerment to your daily life.

Imagine being able to navigate holidays, weekends, and even vacations with a routine that flexes with you rather than breaks under the pressure of rigid expectations.

Whether you’ve struggled with finding balance or feel discouraged by the idea of starting over, this episode will inspire you to shift your mindset. You’ll gain practical strategies to approach health with kindness, self-compassion, and a focus on progress.

From creating “non-negotiables” to resetting quickly after a slip-up, you’ll walk away with actionable steps to simplify your health journey and truly enjoy the process.

If you’re ready to release the guilt of imperfection, reconnect with what feels good, and build a lifestyle that supports your healing without overwhelming, this conversation is for you. Tune in now and take one step closer to embracing the beautiful progress you’re already making.

Don’t miss this opportunity to rethink how you approach your well-being. Your health doesn’t have to be perfect to be powerful—it just has to be yours.

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Did you know there’s a process happening in your body every second that influences everything from energy production to hormone balance, detoxification, and even DNA repair?

It’s called methylation, and in this week’s episode, I’m diving into why it’s such an essential piece of the puzzle for breast cancer survivors.

For those of us on a healing journey, understanding how to support this process can be a game-changer. But here’s the thing: it’s not just about science. It’s about simple, actionable steps you can take to help your body do what it’s naturally designed to do.

In this episode, I break down methylation in a way that’s easy to understand (no biochemistry degree needed, I promise!).

We’ll talk about how sluggish methylation might show up in your life—like fatigue, brain fog, or trouble recovering from stress—and why this could be important for your recovery and long-term health.

Most importantly, I share three simple, practical ways you can support methylation starting today.

If you’ve ever wondered how to help your body thrive after breast cancer, this is a must-listen.

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

The Four Pillars of Breast Cancer Recovery

90 Days of Wellness

Metabolic Health Coaching

#27 Multiple Chemical Sensitivity

Download the Recipes

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In this episode of the Breast Cancer Recovery Coach Podcast, we’re talking about a powerful tool in your healing journey and in your day to day life: creating inner peace.

Life can be overwhelming, with fears of recurrence, daily stressors, and the challenge of protecting your mental and emotional well-being. In this episode, you’ll discover how cultivating inner calm isn’t just about feeling good in the moment; it’s about supporting your body’s healing and resilience for the long haul.

Join me as we explore practical ways to bring peace into your life, from setting boundaries and practicing self-compassion to using gratitude and meditation to build emotional resilience.

I’ll walk you through simple, actionable steps that can help you navigate negativity, reduce anxiety, and stay grounded even on tough days. We’ll also discuss how focusing on what you can control, rather than what you can’t, can bring a powerful sense of calm and empowerment to your life.

This episode is all about finding joy in small moments and allowing yourself to truly rest so your body can repair and thrive. By tuning in, you’ll learn how to make inner peace a daily practice, so you can meet life’s challenges with more ease, clarity, and strength.

If you’re ready to let go of constant worry and reconnect with your inner calm, this episode is for you. It’s not just a conversation—it’s an invitation to create a life that feels more balanced, peaceful, and supportive of your healing journey.

Referred to in this episode: Work with Laura

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In this episode of the Better Than Before Breast Cancer podcast, we’re talking about how seasonal time changes disrupt our energy and what you can do to restore your body’s natural rhythm.

We’re not just talking about losing an hour of sleep; this change can throw off our internal clocks, impacting energy, focus, and even our mood.

I’ll guide you through understanding why this happens—explaining the fascinating roles of melatonin, cortisol, and other biological signals that shape your sleep-wake cycle.

But it doesn’t stop there. You'll discover simple, practical ways to align your habits with your body’s needs, especially during the transition into the darker, colder months.

From creating an evening routine to choosing foods that support your melatonin levels naturally, this episode offers tools to get your energy back on track. We’ll cover how common habits like eating sugar or drinking alcohol before bed can make things worse, and I’ll share smarter alternatives that still satisfy without disturbing your rest.

Get a clearer understanding of what’s happening in your body when the clocks change and actionable tips that can transform how you feel during these seasonal shifts. Imagine feeling more in sync with your body, able to settle into a restful sleep, and waking up refreshed, even as the days grow shorter.

If you’re dreading feeling the effects of the time change or just want better sleep this fall and winter, this episode is for you. Join me for a deep dive into nurturing your body’s natural rhythms, so you can feel rested, recharged, and truly supported this season.

Referred to this episode:Work with Laura

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In this episode of The Breast Cancer Recovery Coach Podcast, we’re diving into a topic that many of us don’t even realize we’re dealing with—self-gaslighting.

Now, you’ve probably heard of gaslighting in the context of relationships, but what about when we do it to ourselves? Yep, that’s right!

Sometimes we’re our own worst critics, especially when it comes to making important changes in our health, relationships, and work-life after breast cancer.

I’ll walk you through how self-gaslighting can show up in your life—like when you convince yourself that your healthy food choices are “too strict,” or when you stay stuck in relationships or jobs that no longer serve your healing because you think, "Maybe I’m just overreacting." Spoiler alert: you’re not! And I’m here to help you trust that inner voice that’s pushing you toward the life you truly deserve.

We’ll talk about how to recognize those subtle, yet damaging, moments when we downplay our needs or second-guess our instincts.

Whether it’s feeling like your food choices aren’t valid, ignoring relationship red flags, or sticking with a stressful job that drains you—it’s all part of the self-gaslighting cycle.

But don’t worry—we won’t just stop at identifying the problem. I’ll give you actionable tips to start trusting your instincts, embracing your emotions, and feeling confident in the changes you’re making to live a life you love.

If you’re ready to stop doubting yourself and start honoring the person you’ve become, this episode is for you. Tune in, and let’s work together to break free from self-gaslighting and step into a more confident, empowered version of yourself.

Referred to in this episode: Work with Laura

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