Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

In this eye-opening episode of the Better Than Before Breast Cancer Podcast, host Laura Lummer dives into the powerful connection between your body's natural rhythms and the timing of your meals. Have you ever noticed how aligned you feel when you live in sync with nature's cycles? Drawing from Ayurveda—an ancient system of medicine from India—and contemporary scientific research, Laura reveals how understanding your body's internal clock, or circadian rhythm, can significantly enhance your health, especially after breast cancer.

What You'll Discover in This Episode:

• A gentle introduction to Ayurveda and how this 5,000-year-old wisdom emphasizes living in harmony with Earth's natural cycles.
• Clear, practical explanations of circadian rhythm, metabolism, hormonal balance, and their critical roles in breast cancer recovery.
• How Ayurvedic principles align surprisingly well with modern Western nutritional science.
• The profound health benefits of aligning meal timing with daylight hours, including improved sleep, reduced inflammation, and optimized metabolism.
• Easy strategies to shift your eating patterns gently, starting with simple steps like adjusting dinner times.

Key Studies Referenced:

JAMA Oncology Study:Catherine R. Marinac, Dorothy D. Sears, Lok-Hei Lam, Shirley W. Flatt, Loki Natarajan, Ruth E. Patterson; "Prolonged Nightly Fasting and Breast Cancer Prognosis." JAMA Oncology, 2016; Read the full study here.

Cell Metabolism Study: Emily N.C. Manoogian, Satchidananda Panda et al.; "Time-restricted eating improves cardiometabolic health in overweight individuals." Cell Metabolism, 2019; Explore the study here.

Listen in to explore:

• How simple shifts in meal timing can powerfully support your body's natural detoxification pathways and hormonal balance.
• The Ayurvedic recommendations for ideal meal times and how they beautifully complement modern scientific guidelines.
• Ways to incorporate a loving, compassionate mindset toward food, meal timing, and your body's natural rhythm.

This episode encourages you to foster a nurturing, compassionate relationship with your body by syncing your daily habits with the earth's rhythms, creating lasting health and harmony after breast cancer.

Connect with Laura: Visit The Breast Cancer Recovery Coach for personalized metabolic health coaching, mindset transformation, and guidance specifically tailored for breast cancer survivors.

Enjoyed the episode?

Subscribe, leave a review, and share with friends who could benefit from this healing wisdom!

Have you ever caught yourself waiting for permission to be happy? Saying things like, "I'll relax after this stressful phase is over," or "I'll treat myself once I hit that goal"? You're not alone—so many of us delay joy, saving it like a precious prize to be earned later.

In this heartfelt episode, Laura invites you to explore the deeply-rooted mindset of treating happiness as something conditional rather than essential. She shares relatable examples—waiting for the stressful season at work to pass before taking a restful weekend, holding off on self-care until you reach your ideal weight, or delaying relaxation until all your tasks are complete.

Drawing from personal experiences navigating life after breast cancer, Laura gently reveals how postponing joy can negatively impact your emotional, mental, and even physical health. She encourages listeners to recognize that joy isn't just a reward reserved for achieving milestones or good news—it's a fundamental right, a powerful tool for healing, and a crucial element of overall wellness.

Listen in as Laura offers practical ways to incorporate spontaneous joy into everyday life. Discover simple, nurturing activities that you can embrace immediately, like enjoying your morning tea, connecting with nature, or dancing freely in your kitchen.

Join us for an empowering conversation that will inspire you to shift your mindset, embrace happiness in the present moment, and fully integrate joy into your healing journey.

In this episode you'll learn:

• How childhood conditioning shapes our views of joy and reward
• Specific ways you might unknowingly be postponing happiness
• The tangible health benefits of regularly allowing joy into your life
• Easy, actionable ideas to experience spontaneous joy starting today

Remember, you deserve joy right now, not just after achieving certain goals. Tune in and start welcoming happiness as a vital part of your healthier, better-than-before life.

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

Did you know that up to 90% of breast cancer survivors experience PTSD symptoms after diagnosis? Many women struggle with anxiety, emotional numbness, and hypervigilance long after treatment ends—but they often feel like they should be "over it" by now.

In today's episode of Better Than Before Breast Cancer, I'm diving deep into: ✅ How common PTSD is after breast cancer (with real statistics and research) ✅ The hidden ways PTSD impacts your daily life, relationships, and physical health ✅ Why women resist emotional support and think they should "just handle it" alone ✅ How seeking help can actually improve both PTSD symptoms and long-term health ✅ Where to find professional, peer, and holistic support options

If you've ever felt overwhelmed, disconnected, or like you "should be doing better" after breast cancer, this episode is for you. You don't have to figure this out alone. Healing is possible, and support is available.

Resources & Support Mentioned in This Episode:

🔹 Find a CBT or EMDR Therapist 🔹 Palouse Mindfulness (Free Mindfulness-Based Stress Reduction) 🔹 Better Than Before Breast Cancer™ Life Coaching Membership

More Ways to Connect & Get Support:

💌 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

If this episode resonated with you, please share it with another survivor who needs to hear this message. Your healing matters. 💗

In this episode of Better Than Before Breast Cancer, we're talking about the crucial role of magnesium in breast cancer recovery, metabolic health, and overall well-being

What You'll Learn in This Episode:✅ Why magnesium is vital for breast cancer survivors and how it supports healing✅ How chemotherapy, aromatase inhibitors, and stress can deplete magnesium levels✅ The best types of magnesium supplements (and which one is right for you!)✅ How to get enough magnesium through diet with whole, nutrient-dense foods✅ Signs of magnesium deficiency and how to test your levels✅ How magnesium impacts inflammation, bone density, and hormone balance

Download Your Free Resources:

📥 7-Day Low-Carb Magnesium Meal Plan – A complete guide with magnesium-rich recipes, grocery lists, and meal prep tips to naturally boost your levels.📥 Guide to Magnesium Supplements– Learn about the best forms of magnesium for stress, sleep, digestion, energy, and cardiovascular health.

Key Takeaways & Science-Based Insights:

• Nearly half of Americans are magnesium deficient (National Institutes of Health).
• Magnesium helps regulate inflammation by influencing cytokines like IL-6 and TNF-alpha, which are linked to disease progression.
• Aromatase inhibitors used in breast cancer treatment reduce bone mineral density, making magnesium essential for bone health.
• Chronic stress, processed foods, and medication use (such as PPIs and diuretics) all contribute to magnesium depletion.
• Magnesium testing can help determine whether supplementation is necessary.

Best Magnesium-Rich Foods for Breast Cancer Survivors:

🥑 Avocado🥦 Dark leafy greens (spinach, kale, Swiss chard)🐟 Fatty fish (salmon, mackerel, sardines)🥜 Nuts & seeds (pumpkin seeds, almonds, flaxseeds)🍫 Dark chocolate (80% or higher)

Recommended Product Mentioned in This Episode:

💊 MagMaster by MitoVida – Created by Dr. Nasha Winters and researchers at the Metabolic Terrain Institute of Health, this high-quality magnesium supplement is designed to support blood sugar balance, detoxification, and methylation for those navigating breast cancer recovery. Download MagMaster information

Want More Support?

✨ Join the Better Than Before Breast Cancer Membership – Get monthly coaching, live Q&A calls, and expert guidance on nutrition, mindset, and healing.✨ Work With Laura 1-on-1 – Book a Metabolic Health Coaching Plan to optimize your nutrition, genomics, and lab markers for recovery and long-term wellness.

Let's Stay Connected!

💌 Subscribe to the Newsletter → breastcancerrecoverycoach.com 📷 Follow on Instagram → @thebreastcancerrecoverycoach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer

Rate & Review the Podcast!

Enjoying the podcast? Leave a review on Apple Podcasts or Spotify and share this episode with someone who needs it!

Disclaimer:

The information provided in this episode and show notes is for educational and informational purposes only and is not intended as medical advice. The content is not a substitute for professional medical diagnosis, treatment, or guidance from a qualified healthcare provider.

Always consult your doctor or a licensed healthcare professional before making any changes to your diet, lifestyle, or supplement routine—especially if you have a medical condition, are undergoing treatment, or are taking prescription medications.

The views expressed in this episode reflect personal opinions and research and should not be interpreted as a prescription for any specific health condition. Use this information as a starting point for informed discussions with your healthcare provider about what is best for your unique needs.

By listening to this episode and using the resources provided, you acknowledge that you are responsible for your own health decisions.

Many people believe that breast cancer is primarily caused by genetics, but did you know that only 5-10% of cases are linked to inherited mutations like BRCA1, BRCA2, and CHEK2?

The truth is, your overall health and risk of recurrence are influenced by key biological processes such as detoxification, methylation, and inflammation—and these are things you can actively support with your nutrition and lifestyle choices.

In this episode of Better Than Before Breast Cancer, I break down how these processes impact your health, how to recognize the signs of imbalance in your body, and why a low-carbohydrate diet can be a powerful tool in regulating glucose, insulin, and inflammation.

I also explain why nutrition isn't about restriction—it's about giving your body the support it needs to function at its best.

You'll learn:✔️ Why genetics are only part of the breast cancer risk equation✔️ How detoxification, methylation, and inflammation work together to protect your body✔️ Common signs that these processes may not be working efficiently✔️ How blood sugar regulation impacts detox, inflammation, and cancer risk✔️ How a low-carb, nutrient-dense diet supports healing and reduces recurrence risk✔️ Simple, actionable steps to support your body's detox, inflammation, and methylation pathways

This episode will empower you to understand your unique genetic blueprint and how to make lifestyle changes that align with your body's needs.

It's not about fear—it's about taking control of your health and making choices that truly support healing.

Resources & Links:

📌 Join the Better Than Before Breast Cancer Life Coaching Membership for more in-depth support

📌 Book a Private Coaching Session with me to get support on adopting a wellness mindset and understanding the tools to support you

📌 Follow me for more breast cancer recovery tips:

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

If you found this episode helpful, please share it with a friend who could benefit, and don't forget to leave a review on your favorite podcast platform.

🎧 Listen now and take a powerful step toward reclaiming your health!

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.

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

✔️ 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

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

• "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

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.