Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

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:

• Loma Linda Dairy & Breast Cancer Study (2020): https://doi.org/10.1093/ije/dyaa007

• Meta-analysis on Dairy and Cancer Risk (2021): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8520314/

• WCRF Cancer Prevention and Dairy Review (Non-Industry Funded): https://www.wcrf.org/wp-content/uploads/2024/10/Meat-fish-and-dairy-products.pdf

• Toasting & Glycemic Response Study (Oxford Brookes, 2008): 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

In this episode, I'm joined by two extraordinary women: Cheri Henderson, a two-time breast cancer thriver, and Monica Kasari-Desulme, a physical therapist who specializes in cancer rehabilitation and lymphatic drainage.

You'll hear how physical therapy helped Cheri recover from life-limiting pain, chemo brain, lymphedema, and post-surgical complications—and how it gave her the strength to return to the outdoors and active life she loves.

🎧 We dive into:

• Why physical therapy should be part of your care plan
• The role of adhesions and scar tissue in post-treatment symptoms
• What the glymphatic system has to do with chemo brain
• Compression tips for exercise, flying, and hot weather
• How to advocate for physical therapy referrals during treatment

🔗 Want more support? Join the Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership or my email list at TheBreastCancerRecoveryCoach.com

Follow Cheri on Instagram

Follow Monica on Instagram

💌 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.

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🎙 Subscribe & leave a review on Apple Podcasts.

What if the worst day of your life became the one that opened your eyes the most?

In this deeply personal episode, I share why I no longer call July 11th my "cancerversary" and instead honor it as my Awakening Day. Fourteen years after being diagnosed with breast cancer, I reflect on how that moment became the catalyst for a life of greater presence, purpose, and peace.

We'll talk about what post-traumatic growth really means, how to reframe a cancer diagnosis as an opportunity for awakening, and 14 powerful lessons that have shaped my life since that day.

Whether you're in the thick of treatment, newly diagnosed, or years out from your own diagnosis, this episode offers hope, healing, and a reminder that your story is still unfolding—and it can be more beautiful than you ever imagined.

Keywords: breast cancer recovery, post-traumatic growth, cancerversary, healing journey, mindset after cancer, life after diagnosis, cancer survivor mindset, breast cancer podcast, trauma healing, awakening after illness, cancer support coaching

🎧 In this episode, you'll hear:

00:00 – Why I call July 11th my Awakening Day 04:35 – What is post-traumatic growth and how it differs from PTSD 08:15 – 14 lessons I've learned since my breast cancer diagnosis 17:40 – How to reframe your diagnosis as a spiritual and emotional awakening 22:00 – A message for anyone currently in the middle of their healing journey 25:45 – Closing thoughts on honoring your path and living with intention

MENTIONED IN THIS EPISODE:

Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership https://www.thebreastcancerrecoverycoach.com/lifecoaching

RATE, REVIEW & FOLLOW ON APPLE PODCASTS If this episode inspired you, please consider rating and reviewing the show! Your feedback helps more women find this support and step into healing after breast cancer.

CONNECT WITH ME:

• Website: https://www.thebreastcancerrecoverycoach.com/
• Instagram: https://www.instagram.com/thebreastcancerrecoverycoach/
• Facebook: https://www.facebook.com/LauraLummerTheBreastCancerRecoveryCoach/

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

When you're recovering from breast cancer, you're bombarded with advice—some of it rooted in science, some of it based on personal stories. But how do you know what to trust? How do you separate what's promising from what's just popular?

In this episode, I'll walk you through how to understand the evidence pyramid—from anecdotal stories to randomized controlled trials—and explain where therapies like the ketogenic diet, ozone therapy, sonodynamic therapy, hyperbaric oxygen, and high-dose vitamin C fall in that landscape.

You'll learn how to make informed, personalized decisions that honor both the science and your lived experience—so you can heal smarter, not harder.

What You'll Learn in This Episode

✅ The 5 levels of scientific evidence explained in simple, everyday language✅ The difference between the ketogenic diet and therapeutic ketosis✅ Where popular integrative therapies rank in terms of research✅ Why anecdotal evidence matters more than you might think✅ How to evaluate whether a therapy is right for your body and your terrain✅ A simple 3-question filter to help you make smart, aligned decisions✅ How to combine personal experience with medical research to build a whole-body healing plan

Mentioned Therapies in This Episode

• Ketogenic diet vs. ketosis
• Ozone therapy
• Sonodynamic therapy
• Hyperbaric oxygen therapy (HBOT)
• High-dose intravenous vitamin C

This Episode Is For You If...

• You've ever been told "there's no evidence for that" and felt shut down
• You're exploring complementary or alternative healing therapies
• You want to feel more confident and informed in conversations with your care team
• You believe healing is about more than just treatment—it's about supporting the whole person

Connect With Me

Looking for support, structure, and a safe place to explore your next steps after breast cancer? Join us inside the Better Than Before Breast Cancer Metabolic Health and Mindset Membership for guidance, group coaching, and access to trusted integrative tools. 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:

• What "the manual" is, and how it silently drives your frustration and disappointment
• Why emotional discomfort often shows up as physical symptoms during healing
• How to shift from "Why aren't they doing what I need?" to "Why am I not doing what I need?"
• The difference between ultimatums and boundaries—and why real boundaries are loving, not selfish
• A simple 3-step process to help you shift your mindset: Clean up your thoughts, get Curious, and lead with Compassion
• How to stop letting someone else's behavior define your emotional well-being

🔬 What the Research Says:

I talk about this from both my coaching experience and what the research supports. Cognitive Behavioral Therapy teaches us that our thoughts create our feelings—not just the events that happen. So when someone breaks a rule in our manual, we feel rejected or hurt—but that feeling comes from our interpretation, not the action itself.

There's also great research on assertive communication and emotional boundaries. When we speak up for ourselves in a clear, calm, respectful way, studies show we have less stress, stronger immune systems, and better self-esteem. That's especially important when you're focused on healing your body and creating a healthy life after cancer.

✏️ Want to Go Deeper?

Here's a simple journaling prompt from the episode: Where in your life are you expecting someone to follow your manual? What emotions are you attaching to it? And what healthy, loving boundary could you set instead?

If you take 15 minutes to write down the rules you've created for the people in your life, you might be surprised by what you find—and how much power you have to shift things just by changing your own approach.

💞 Let Me Support You:

This is something we work on a lot inside my Better Than Before Breast Cancer™ Metabolic Health and Mindset Membership. If you're ready to stop waiting for other people to "get it" and start showing up for yourself—with clarity, courage, and compassion—you'll find so much support inside this space.

You can join anytime at 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:

• 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