Did you know that your gut health plays a crucial role in your emotional well-being and recovery after breast cancer treatment? In this episode of Better Than Before Breast Cancer, we explore the powerful connection between gut health and brain function.

Many breast cancer survivors struggle with digestive issues, brain fog, and depression—but what if the key to feeling better lies in your gut? We’ll dive into how gut dysbiosis contributes to mood imbalances and what you can do to heal your gut and support your mental well-being.

If you’re navigating life after breast cancer and looking for practical, science-backed ways to restore your gut health, this episode is for you!

 

What You’ll Learn in This Episode:

✔️ How gut dysbiosis contributes to depression, brain fog, and fatigue ✔️ Simple, actionable steps to restore your gut health with food and lifestyle changes ✔️ Ten simple gut healing recipes. ✔️ The top 20 gut-healing foods to incorporate into your diet today

 

Resources & Free Download

🎁 Get Your Free Gut-Healing Guide! Download a step-by-step roadmap with a gut-healing protocol, 10 recipes, and the best foods for microbiome health.

 

Who This Episode Is For:

✅ Breast cancer survivors experiencing bloating, food sensitivities, or digestive discomfort ✅ Those struggling with mood swings, anxiety, or depression post-treatment ✅ Anyone looking to naturally support gut health and improve energy levels

 

More Ways to Connect & Get Support:

🌿 Join the Better Than Before Breast Cancer Life Coaching Membership: Better Than Before Breast Cancer Life Coaching Membership

📩 Sign up for my weekly newsletter for recipes, mindset tips, and science-backed health strategies: Becoming You 2.0

📲 Follow me on Facebook & Instagram for daily gut-healing and breast cancer recovery tips: 

• Instagram: @thebreastcancerrecoverycoach
• Facebook: The Breast Cancer Recovery Coach

 

If this episode resonated with you, please take a moment to leave a review on Apple Podcasts or Spotify! Your support helps other breast cancer survivors find this valuable information. 💜

Listen now and start your journey to a healthier gut and mind! 🎧

We all start the year with big goals and fresh motivation—but what happens when life gets in the way? Whether it's getting sick, traveling, or just falling into old habits, it's easy to feel like you’ve lost momentum. But here’s the truth: Consistency matters more than perfection.

In this episode of Better Than Before Breast Cancer, I’m sharing how to stay on track even when setbacks happen. You’ll learn why self-compassion is the key to long-term success, why small, sustainable steps always win, and how to reframe negative thoughts that stop you from moving forward.

 

Episode Highlights:

01:45 - Challenges of Maintaining New Year's Resolutions 04:26 - The Importance of Self-Compassion and Self-Love 07:49 - Realistic Goal Setting and Consistency 10:18 - Practical Tips for Staying Consistent 12:44 - The Role of Thoughts in Achieving Goals 19:35 - Embracing Gentleness and Support 21:42 - Conclusion and Call to Action

  What You’ll Learn in This Episode:

✔️ Why setbacks are normal and don’t mean you’ve failed ✔️ How your thoughts about consistency impact your success ✔️ The power of self-compassion in getting back on track ✔️ Sustainable habits to reset after falling off course ✔️ Why small actions every day make the biggest difference

  Resources Mentioned:

📌 Free Resource: Download my 31 Days of Self-Care Journal to start building a habit of daily self-care and consistency. Get it here.

  Powerful Quotes from This Episode:

• “Consistency is more important than compliance. You don’t have to be perfect—you just have to keep showing up.”
• “It’s not about making life easy, it’s about being committed to yourself through the ups and downs.”
• “You deserve to give yourself what you need. No excuses. No guilt.”

 

Let’s Connect! If you found this episode helpful, please share it with someone who could benefit from hearing it. Want to take the next step in creating a healthier, happier life after breast cancer? Visit The Breast Cancer Recovery Coach and explore:

• Becoming You 2.0
• The Four Pillars of Breast Cancer Recovery
• Better Than Before Breast Cancer Life Coaching Membership

 

Subscribe & Review: Subscribe to Better Than Before Breast Cancer on Apple Podcasts and leave a review to help others find this show. Your support means the world to me!

Follow Laura on Social Media:

• Instagram: @thebreastcancerrecoverycoach
• Facebook: The Breast Cancer Recovery Coach

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In this episode of Better Than Before Breast Cancer, we’re talking about the emotional landscape of disappointment.

We’ll explore how unrealistic expectations, emotional attachment to outcomes, and projecting our own beliefs onto others can set us up for unnecessary suffering.

Laura shares actionable strategies to reframe disappointment, embrace curiosity, and use setbacks as stepping stones to growth and self-awareness.

 

What You’ll Learn in This Episode:

1. Why disappointment stems from unmet expectations and how to identify them.
2. How radical acceptance and mindfulness can help you navigate disappointment.
3. The difference between focusing on outcomes versus embracing the process.
4. Why cognitive distortions, such as catastrophizing and all-or-nothing thinking, amplify disappointment.
5. Practical strategies to set realistic expectations, build resilience, and create lasting growth.

 

Key Resources and Studies Mentioned:

• The Psychology of Disappointment (Zeelenberg et al., 2000): Learn how disappointment arises when reality doesn't align with expectations, and how it differs from regret.
• Expectancy Theory of Motivation (Vroom, 1964): A theory that explains how we base our efforts on the belief that they will lead to desired outcomes, and what happens when expectations fail.
• Mindfulness and Emotional Regulation (Holzel et al., 2011): Discover how mindfulness can reduce emotional attachment to outcomes and ease the impact of disappointment.
• Resilience Research (Masten, 2001): Explore resilience as "ordinary magic" that anyone can develop to overcome setbacks.

 

Episode Highlights:

• [0:01] Introduction: Understanding the universal nature of disappointment.
• [7:15] Setting ourselves up for disappointment by attaching emotions to specific outcomes.
• [15:30] Radical acceptance: Seeing people and situations for what they are without judgment.
• [22:45] Cognitive distortions and their role in amplifying disappointment.
• [29:00] Mindfulness practices and curiosity as tools for growth and self-compassion.

 

Practical Takeaways:

• Reframe disappointment as a natural part of life and a catalyst for growth.
• Practice gratitude by focusing on progress rather than perfection.
• Burn your "manual" for how others should behave and accept them for who they are.
• Set flexible goals and embrace curiosity to keep moving forward even when outcomes fall short.

 

Let’s Connect! If you found this episode helpful, please share it with someone who could benefit from hearing it. Want to take the next step in creating a healthier, happier life after breast cancer? Visit The Breast Cancer Recovery Coach and explore:

• Becoming You 2.0
• The Four Pillars of Breast Cancer Recovery
• Better Than Before Breast Cancer Life Coaching Membership

 

Subscribe & Review: Subscribe to Better Than Before Breast Cancer on Apple Podcasts and leave a review to help others find this show. Your support means the world to me!

 

Follow Laura on Social Media:

• Instagram: @thebreastcancerrecoverycoach
• Facebook: The Breast Cancer Recovery Coach

 

In this episode of Better Than Before Breast Cancer, we’ll talk about the often-overlooked relationship we have with ourselves.

Inspired by the upcoming season of love, let’s explore how this foundational connection influences our health, healing, and overall well-being.

From navigating the emotional weight of caregiving to reclaiming your power through self-compassion, this episode offers valuable insights and actionable steps to help you nurture the most important relationship of all—your relationship with yourself.

 

What You’ll Learn in This Episode:

• How to reframe your perspective on self-care and see it as a daily commitment rather than an occasional indulgence.
• The importance of recognizing the power of choice in your health and lifestyle decisions, even in the face of cancer treatment.
• Why releasing self-judgment and embracing curiosity is the key to breaking down mental barriers that block healing.
• How prioritizing your own needs positively impacts your relationships with others.
• Practical strategies to cultivate self-love and honor your body's needs every day.

 

Free Resource: Download my 31 Days of Self-Care Journal for small, meaningful ways to practice self-care daily. Get started on your journey to a healthier, happier you!

 

Links and Resources Mentioned in This Episode:

• Join the Better Than Before Breast Cancer Life Coaching Membership
• Learn more about the 31 Days of Self-Care Journal

 

Quotes to Inspire You:

• “The most important relationship you’ll ever have is the one with yourself. How are you nurturing it?”
• “Curiosity will kill self-judgment. Allow yourself to see the gaps without beating yourself up.”
• “When you take care of yourself every day, you teach others how to treat you too.”

 

Connect With Laura:

• Website: The Breast Cancer Recovery Coach
• Instagram: @thebreastcancerrecoverycoach
• Facebook: The Breast Cancer Recovery Coach Community

 

Call to Action: Don’t wait for a special occasion to treat yourself with love and care. Take the first step toward creating a life you love today by downloading the 31 Days of Self-Care Journal and committing to one small act of self-care daily.

In this episode of Better Than Before Breast Cancer, we tackle the complex world of supplements, focusing on one essential yet often misunderstood vitamin: B6.

For breast cancer survivors, supplements can feel like a lifeline, but they’re not always the safest or most effective choice. Join me, as I dive into understanding the role of supplements and the science behind vitamin B6, its role in the body, and why it deserves special consideration after a breast cancer diagnosis.

What You’ll Learn in This Episode

• Why breast cancer survivors often turn to supplements for a sense of safety.
• The staggering amount of money spent annually on supplements—and how much is actually absorbed by the body.
• The critical role of vitamin B6 in hormone regulation, brain health, and energy metabolism.
• How cancer treatments alter liver function and impact vitamin metabolism.
• Why high doses of B6 supplements may pose risks for breast cancer survivors, including interference with cancer treatments.
• Evidence from studies exploring the relationship between B6, cancer, and overall health outcomes.
• The benefits of getting B6 from whole foods and a list of nutrient-rich options.

Links to Studies Cited

1. Dietary Sources vs. Supplementation of B6:
   • Cancer Epidemiology, Biomarkers & Prevention: Read the study here
   • Highlights the benefits of plasma B6 levels from dietary sources and associated health markers.
2. B6 Supplementation and Cancer Treatments:
   • Journal of Clinical Oncology: Access the study here
   • Discusses how excess B6 supplementation may interfere with drug metabolism and exacerbate treatment side effects.

Key Takeaways

• Supplements Are Not One-Size-Fits-All: Each person’s body is unique, and cancer survivors have different nutritional needs and metabolic processes.
• B6 from Food Is Safer: Nutrient-rich foods like chicken, salmon, bananas, potatoes, and spinach provide B6 naturally without the risks of over-supplementation.
• Work with Your Care Team: Before adding any supplements to your routine, consult with a healthcare provider to tailor choices to your specific health needs.

Actionable Steps

1. Review your current supplement regimen and evaluate whether it aligns with your health goals.
2. Incorporate more B6-rich foods into your diet for safe and natural benefits.
3. Share this episode with someone who might be rethinking their supplement use after breast cancer.
4. MATC trained Doctors

Connect With Me

If you found this episode helpful, I’d love to hear from you!

• Subscribe to Better Than Before Breast Cancer™ wherever you listen to podcasts.
• Join the Conversation on Instagram: @TheBreastCancerRecoveryCoach
• Learn More About My Membership: Better Than Before Breast Cancer Life Coaching Membership

Thank you for tuning in. Together, we can make informed choices and create a healthier, happier life after breast cancer. This show is for educational purposes only and should not be taken as medical advice.

In this episode we’re going deep into the power of adopting a "future-focused" mindset. Listen in and learn how to balance living in the present moment with envisioning the version of yourself you want to become.

I’ll share actionable strategies for overcoming self-doubt, imposter syndrome, and conflict avoidance, helping you create a life that's better than before breast cancer™.

 

Key Takeaways:

• Future You Matters: Why stepping into the future version of yourself can transform your mindset and inspire positive changes.
• Reframing Conflict: Techniques to address difficult conversations and self-expression without fear.
• Action in the Present: How decisions made today can shape the path to a healthier, happier future.
• Emotional Awareness: Identifying the hidden benefits of staying stuck and how to move past them.

 

Resources Mentioned:

• Free 30-Day Self-Care Guide: One simple, effective step a day to bring more joy and self-love into your life.
• Becoming You 2.0 Program: An eight-week program designed to help you shift your mindset and create the life you want.
• Better Than Before Breast Cancer™ Life Coaching Membership: Connect with a supportive community and access group and private coaching sessions tailored to your recovery journey.

 

Quotes from Laura:

• “We don’t get well in the same life we got sick in.”
• “When self-doubt shows up, get curious instead of giving up.”

 

Connect with Laura:

• Website: Breast Cancer Recovery Coach
• Social Media: Facebook, Instagram

 

Tags/Keywords: breast cancer recovery, future focus, self-care, emotional transformation, personal growth, imposter syndrome, conflict resolution, life goals, healing, self-love

 

In this powerful New Year's episode, I’ll share my personal journey from a "fighting" mindset to embracing a healing mentality after breast cancer. We’ll talk about how resistance can block your path to wellness and how allowing yourself to heal can create profound positive changes.

 

Key Points:

• The difference between fighting disease and allowing healing
• How resistance impacts our physical and emotional wellbeing
• Research from the Heart Math Institute on stress hormones and healing
• The role of positive emotions in recovery and healing
• Moving from New Year's resolutions to intentional allowing
• Understanding the subtle ways we resist positive change
• Creating space for healing across all areas of life

 

Highlights:

• The importance of releasing suppressed emotions while cultivating positive ones
• How our thoughts about money, health, and relationships can create resistance
• Practical tips for identifying and releasing resistance
• Daily practices for allowing more peace, joy, and healing

 

Resources Mentioned:

• "Radical Remission" by Dr. Kelly Turner
• The Metabolic Approach to Cancer by Dr. Nasha Winters
• "Creating a Life You Love in 168 Hours a Week" program with Laura Lummer

 

Connect with Laura:

Instagram: @thebreastcancerrecoverycoach

Facebook Group: The Breast Cancer Recovery Group

Website: www.thebreastcancerrecoverycoach.com

 

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: The Breast Cancer Recovery Coach

 

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