Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

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

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 spaces
• The surprising science-backed benefits for bone density, muscle tone, circulation, and digestive support
• Realistic guidelines for how often to use a vibration plate for optimal results
• Why this low-impact tool may be perfect for post-treatment recovery or energy conservation

Chapters:

• 00:00 Introduction to Whole Body Vibration
• 02:52 Understanding Vibration Plates
• 06:05 Scientific Insights on Vibration Therapy
• 09:04 Benefits for Bone Density and Circulation
• 11:48 Vibration Plates and Weight Management
• 15:08 Practical Usage and Safety Tips

Resources Mentioned:

• Work with Laura
• Vibration Plate Platform
• Muscle Strength & WBV Study
• Bone Density & Vibration Research
• Circulation & Nitric Oxide Production
• Balance & Flexibility Study
• Weight Management & WBV Review

Want More Support? If this episode resonated with you, share it with someone who might benefit. You can also explore more resources and connect with me at TheBreastCancerRecoveryCoach.com.

And don't forget to subscribe so you never miss an episode filled with insights, encouragement, and evidence-based support for healing your body and creating a life you love after breast cancer..

Connect with Laura Lummer:

💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach

👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach

👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach

🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Keywords for SEO: Breast cancer, vibration plate benefits, whole body vibration therapy, vibration plate after breast cancer, improve bone density naturally, support digestion after cancer, muscle strength post-treatment, lymphatic drainage, cancer recovery tools, low-impact fitness for cancer survivors, fatigue recovery after cancer

Have you ever found yourself standing in front of the pantry during a stressful moment, reaching for something sweet, salty, or crunchy—just to take the edge off?

If so, you're not alone. In this episode of the Better Than Before Breast Cancer podcast, I open up about my own experience with emotional eating during cancer recovery and share gentle, compassionate strategies to help you understand and shift this pattern—without guilt or shame.

We'll explore:

-How cortisol (your stress hormone) drives cravings

-What emotional triggers might be signaling

-How to respond to your body's needs with love and presence

You'll learn mindful, doable ways to support yourself when stress eating feels like the only option, plus calming alternatives that nourish both body and soul.

Whether you're fresh out of treatment or navigating long-term survivorship, this episode is a supportive space for reflection, kindness, and taking small steps toward healing.

🔍 What You'll Learn:

• Why emotional eating is common
• The science behind stress, cortisol, and cravings
• How emotional eating can impact inflammation and recovery
• Gentle ways to pause, reflect, and respond to cravings
• Practical "comfort menu" ideas to replace emotional eating
• Nutrient-rich foods that naturally calm stress and support healing
• How 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

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 article
• The Power of Habit by Charles Duhigg
• Self-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

In this episode of Better Than Before Breast Cancer™, we're talking about a common and little-talked-about side effect of breast cancer treatment and day-to-day living: digestive changes. If you've experienced bloating, reflux, fatigue, or that uncomfortable feeling of fullness after eating, this episode is for you.

You'll learn why hypochlorhydria (low stomach acid) is often misdiagnosed as high stomach acid, how breast cancer treatments like chemotherapy, radiation, and hormonal therapy contribute to poor digestion, and why treating symptoms with acid-blocking medications might be doing more harm than good.

Most importantly, we'll cover simple, nurturing steps — like mindful eating habits and nutrient support — to help you feel better, absorb more nutrients, and reconnect with your body's healing capacity.

💡 What You'll Learn:

• How chemotherapy and hormonal therapy disrupt stomach acid production
• The surprising truth about low vs. high stomach acid symptoms
• Why PPIs and antacids may worsen digestion in breast cancer survivors
• Simple ways to support digestion naturally after treatment
• At-home options to test for low stomach acid
• The role of eating hygiene in restoring healthy digestion
• Common symptoms and red flags that signal hypochlorhydria

📝 Mentioned in This Episode:

• Work with Laura
• A free download: How to Eat Without Fear and Guilt After Breast Cancer
• What to look for if you suspect low stomach acid
• The "baking soda test" you can try at home
• How poor stomach acid disrupts enzyme activity, nutrient absorption, and overall metabolic health

📌 Resources and Links:

• Cancer Research UK – Digestive Problems:

• National Cancer Institute – Nausea and GI Side Effects of Treatment:

• Frontiers in Endocrinology (2020) – Estrogen's Role in Gut Health:

• Journal of the American Geriatrics Society (2009) – Hypochlorhydria and Nutrient Absorption:
• JAMA Internal Medicine (2016) – Risks of Long-Term PPI Use:
• Nutrients (2018) – Mindful Eating and Digestive Symptoms:
• Internal transcript source: T3M4-MChapman2024, Clinical Nutritionist Training Material [Unpublished]

❤️ Subscribe & Share:

If this episode spoke to you, please subscribe and leave a review. Share it with another breast cancer survivor who might be struggling with digestion — your voice could help someone finally find answers.

💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach

👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach

👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach

🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Have you ever felt like you just breathe easier when you step outside? There's a reason for that—and it's much deeper than simply "liking" nature.

In this episode, we dive into why humans are biologically wired to crave nature and what happens when we ignore that inner pull for too long.

We'll explore the science behind Nature Deficit Disorder, the powerful mind-body effects of spending time outside, and how reconnecting with the natural world can support emotional, metabolic, and immune health—especially after breast cancer.

You'll hear about:

• What Nature Deficit Disorder is and why it matters
• The science behind our innate drive to seek connection with the earth
• How chronic indoor living impacts your stress levels, sleep, mood, and immunity
• Why just 120 minutes of nature exposure per week can boost your health (Scientific Reports study)
• What happens in your brain when you spend time outside (NIH article on reduced rumination)
• Practical, simple ways to reconnect with nature no matter where you live

🌿 Ready to feel calmer, clearer, and more connected? Tune in and rediscover the natural healing that's been waiting for you all along.

Resources and Studies Mentioned in This Episode:

• Scientific Reports: Spending 120 Minutes in Nature Each Week Is Linked to Better Health
• NIH: Nature Walks Reduce Rumination and Negative Thinking
• Current Biology: Camping Resets Circadian Rhythms for Better Sleep
• PubMed: Forest Environments Increase Natural Killer Cell Activity

💌 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

Do you think it's normal to feel discomfort in your body?

Or do you recognize discomfort as your body's attempt to communicate with you?

In this thought-provoking episode, I challenge the idea that our bodies betray us.

We'll talk about how we've been conditioned to ignore discomfort, push through pain, and normalize symptoms like bloating, fatigue, inflammation, and poor sleep—until something more serious forces us to listen.

I'll share my personal experiences and real-life stories—including the heartbreaking loss of my brother to a curable cancer—to illustrate why tuning into your body's signals matters now, not later.

I'll walk you through the challenges of behavior change, the role of chronic stress in disconnecting us from our own bodies, and how mindfulness can help us rebuild trust and awareness.

This episode isn't just for breast cancer survivors—it's for everyone who wants to live a more connected, healthy, and intentional life.

🎧 In this episode, you'll learn:

• Why people wait until illness to seek help (and what it's costing them)
• How chronic stress numbs our ability to recognize body signals
• The psychology of behavior change and why we resist it
• Why your "normal" symptoms might actually be warning signs
• How to shift from blaming your body to supporting it with compassion

💬 Memorable Quote:

"Let's drop the idea that our body betrays us—and start asking it what it's trying to say."

🧠 Scientific Research Cited:

1. Chronic Stress Reduces Interoceptive Awareness: "Stress and Interoception: An Overview and Research Agenda" Frontiers in Human Neuroscience, 2016📖 https://www.frontiersin.org/articles/10.3389/fnhum.2016.00569/full
2. Stages of Change and Behavior Change Readiness: "Stages and Processes of Self-Change of Smoking: Toward An Integrative Model of Change" Prochaska & DiClemente, Journal of Consulting and Clinical Psychology, 1983📖 https://pubmed.ncbi.nlm.nih.gov/7077052/
3. Cancer Diagnosis Delays Due to Symptom Normalization: "Understanding delay in cancer diagnosis: a review of diagnostic pathways" Br J Cancer, 2009📖 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2946132/
4. Mindfulness and Interoception for Healing: "Mindfulness-Based Interventions and Interoception: A Neurobiological Perspective" NIH, 2016📖 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824261/

🤝Work with Laura:

Subscribe, listen, and share to help other women embrace joy as their right and not just a reward.

💌 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 Better Than Before Breast Cancer podcast, we're diving into how common post-treatment medications—like Tamoxifen, Aromatase Inhibitors (Letrozole, Anastrozole, Exemestane), Herceptin, Fulvestrant, and Bisphosphonates (like Fosamax and Reclast)—can deplete critical nutrients your body needs to feel good and stay strong.

Have you ever wondered if the medications you're taking after breast cancer treatment could be affecting your energy, mood, or even your bone health? You're not imagining things.

You'll learn:

• Which nutrients are most commonly depleted by these medications (like magnesium, vitamin D, calcium, B12, and CoQ10)
• The symptoms that may be tied to nutrient deficiencies (think fatigue, brain fog, joint pain, and more)
• How some medications may increase cholesterol levels or raise your risk of fatty liver
• Why supporting your body with the right foods and lifestyle habits can make all the difference

Plus, I'll share simple, whole-food nutrition strategies and daily lifestyle tips that can help you feel more energized, support your bones, balance your mood, and reduce long-term side effects—without adding overwhelm.

Whether you're taking medications now or just want to be prepared, this episode is packed with practical, supportive guidance to help you stay nourished and in tune with your healing body.

Resources and Studies Mentioned:

Tamoxifen and Metabolic Risks

Aromatase Inhibitors and Bone Health

Bisphosphonates and Bone Metabolism

Fulvestrant and Bone Health

Herceptin and CoQ10 Support

Metformin and Vitamin B12 Deficiency

Subscribe, listen, and share to help other women embrace joy as their right and not just a reward.

💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

Keywords: breast cancer medications, tamoxifen nutrient depletion, aromatase inhibitor side effects, breast cancer bone health, post-treatment nutrition, breast cancer fatigue, Herceptin side effects, bisphosphonates and calcium, breast cancer recovery tips, managing cholesterol after cancer

In this episode of Better Than Before Breast Cancer, Laura Lummer dives into the real—and often overlooked—challenges of making and maintaining lifestyle changes after a breast cancer diagnosis. Starting with a powerful quote from Lao Tzu, "If you do not change direction, you may end up where you are heading," Laura reflects on the emotional weight, conditioned beliefs, and survival instincts that make behavior change both essential and incredibly difficult.

Whether you've felt stuck in old habits or overwhelmed by the pressure to be "perfectly healthy," this episode offers a refreshing and compassionate perspective. Laura shares scientific research, personal stories, and practical strategies to help you make lasting, loving changes that align with your true values—not fear.

What You'll Learn in This Episode:

• Why trauma and resistance often block behavior change after breast cancer

• How conditioned thinking and emotional fatigue affect your motivation

• The two extremes: falling back into old habits or going "all in" out of fear

• The surprising science on why a diagnosis alone isn't enough to change behavior

• How to set meaningful, manageable goals without stress or shame

• The importance of self-compassion and social support in sustainable change

• How fear-based "health perfectionism" may actually harm your peace

Powerful Quotes:

💬 "We're more defined by what we do consistently than by being perfect." 💬 "If you do not change direction, you may end up where you are heading." – Lao Tzu 💬 "Self-compassion may buffer against self-criticism and promote resilience in the face of setbacks." – Health Psychology Journal

Mentioned Research:

• Cancer survivors and behavior change – Cancer Medicine

• Review of long-term health behavior after cancer – British Journal of Cancer

• Exercise and survivor well-being – National Institutes of Health

• Social support and sustained behavior – International Journal of Behavioral Nutrition and Physical Activity

• Physical activity's impact on recurrence – IJBNPA

• Cancer fear and emotional distress – Psycho-Oncology

• Self-compassion and resilience – Health Psychology

Resources & Support:

👉 Ready to make changes that feel aligned, intuitive, and supportive? Explore personalized coaching, life-changing lessons, and a powerful community of breast cancer survivors inside the Better Than Before Breast Cancer Life Coaching Membership.

👉 Grab a free download, meal plan, or join the waitlist for metabolic health coaching at thebreastcancerrecoverycoach.com

Listen Now on Apple Podcasts, Spotify, or wherever you get your favorite shows. Don't forget to rate, review, and share with a fellow survivor who might need this loving reminder today.

Have you ever wondered why foods like bread or pasta don't sit quite right with you anymore—even though you've never had a problem with gluten in the past?

In this episode of Better Than Before Breast Cancer, we explore how gluten, gut health, glyphosate, and mood are deeply connected—especially after breast cancer treatment.

You'll learn:

• Why gluten can affect your gut and brain even without celiac disease
• The role of zonulin and leaky gut in inflammation and depression
• How breast cancer treatments like hormone therapy and aromatase inhibitors impact your gut
• What glyphosate is, how it's used in wheat harvesting, and why it may make gluten harder to tolerate
• What the science says: two studies on gluten, gut health, and depression
• Simple steps to support your gut, reduce brain fog, and feel more like you again

This episode is for you if you've been feeling bloated, foggy, or emotionally off and want to understand how food, gut health, and healing work together after cancer.

Resources & Studies Mentioned:

Better Than Before Breast Cancer Life Coaching Membership

Meal plans

📚 Gluten intake and depression study (Nutrients, 2021)

📚 Glyphosate and gut microbiome disruption (Frontiers in Microbiology, 2020)

🎧 Tune in now and start feeling better from the inside out.

Listen on your favorite platform: 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach

👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach