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Better Than Before Breast Cancer with The Breast Cancer Recovery Coach — Alternative Health
Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

Laura is a Certified Life, Health, Nutrition Coach, and Wellness professional.
She’s a two-time breast cancer survivor living with metastatic disease.

Laura supports women in dropping their warrior shield after a diagnosis and treatment of breast cancer so they can release the pressure to go back to normal and create a life that’s even better than before breast cancer.

These twice-weekly episodes give you tools you can apply to your life today, to support your body and your mind as you manage life after breast cancer.

Copyright: © Copyright 2018 Laura Lummer, All rights reserved

Latest Episodes:

#384 How The Time Change Impacts Your Body and How to Sleep Better Nov 01, 2024

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

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

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

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

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

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

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

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#383 Stop Gaslighting Yourself to Start Creating a Life You Love After Breast Cancer Oct 25, 2024

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

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

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

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

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

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

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

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

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#382 Transformation Through the Metabolic Approach to Health with Anqoinette Crowder-Jones Oct 18, 2024

In this episode of Better Than Before Breast Cancer, I sit down with Anqoinette Crowder-Jones, a woman whose inspiring journey through breast cancer and healing has transformed her approach to life and health.

We explore her story, from being diagnosed with cancer at a young age while raising a young child to discover the power of the metabolic approach to health.

Anqoinette shares her struggles with conventional treatments, her transition from a plant-based diet to a low-carb, ketogenic lifestyle, and the deep emotional work required to support healing.

What’s most compelling is how she emphasizes the importance of self-worth, stress management, and emotional healing as critical pieces of her transformation.

We discuss how mindset plays a pivotal role in not only how we eat but also how we view ourselves and navigate our healing journey. Anqoinette’s vulnerability about resistance, frustration, and ultimately, her empowerment through self-love and grace, is sure to resonate with anyone seeking to deepen their connection to their body and health.

If you’ve ever wondered how the metabolic approach can fit into your life, or if you’re navigating the ups and downs of post-cancer treatment, this episode offers rich insights into the holistic nature of healing—far beyond just what’s on your plate.

Tune in to hear how embracing your body, mind, and emotions can truly make a difference in your healing process!

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#381 Four Years Strong Thriving Beyond a Stage Four Cancer Diagnosis Oct 11, 2024

In this episode, I reflect on a deeply meaningful milestone—four years since my stage four breast cancer diagnosis.

It’s an emotional and powerful moment, not just because of the survival but because of the transformation that came with it. I share how, at one point, I thought my life was over, only to decide that I wasn’t ready to give up. That decision changed everything.

I dive into the incredible importance of embracing a metabolic approach to health, not just for cancer management but for overall well-being. You'll hear about my experience on a national panel for Metabolic Health Day, where I had the privilege to speak alongside pioneers in the metabolic health movement. These are the people whose stories once gave me hope, and now I’m paying that hope forward.

This is an episode of hope, empowerment, and love—about changing the way we think about healing and thriving, no matter where you are on your journey. If you're ready to reclaim your power, this one's for you!

Referred to in this episode: Work with Laura

Podcast Interview with Dr. Thomas Seyfried

Metabolic Health Day

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#380 How Cancer Treatments Affect Your Nutrients And What You Can Do About It Oct 04, 2024

In this week’s episode, we’re talking about something that’s often overlooked but can have a huge impact on your recovery—nutrient deficiencies caused by breast cancer treatments.

Yep, you heard that right! The very treatments that are helping you heal could also be depleting your body of essential nutrients, and you might not even know it.

If you've been feeling a little more fatigued than usual, dealing with muscle cramps, or noticing changes in your skin, hair, or even your mood, this episode is for you.

We’ll be exploring what drug-induced nutrient deficiencies are, how you might recognize the subtle (or not-so-subtle) signs, and how to take action to nourish your body in a way that supports your healing and helps you feel your best.

I’ll also be sharing some simple and effective dietary tips—no overwhelm here, I promise!

These are things you can start adding to your life today to boost your energy, improve your mood, and support your overall well-being while you're on this recovery journey.

Whether you're currently in treatment or navigating life post-treatment, this episode is packed with insights that will help you understand what your body needs right now.

So grab your favorite cup of tea, get cozy, and tune in! You won’t want to miss this eye-opening conversation that might just be the key to unlocking a deeper sense of wellness in your recovery.

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#379 Generational Wellness - Healing After Breast Cancer and Impacting Your Family's Future Sep 27, 2024

In this episode of The Breast Cancer Recovery Coach Podcast, we’re diving into a conversation that goes far beyond personal recovery. This isn’t just about what you do for yourself—it's about how the choices you make today can shape the health and wellness of your entire family for generations to come.

We’re exploring the powerful concept of generational wellness—how the way you care for your body, mind, and spirit after breast cancer doesn’t just stop with you. It creates ripples that reach your loved ones, inspiring them to embrace healthier habits and make choices that could change the trajectory of their own lives.

We’ll touch on the wisdom our ancestors held, the healing power of connecting with whole foods, and how simple lifestyle shifts can have a profound impact, not just on your health but on your family’s health too.

As breast cancer survivors, you’ve been on a journey of transformation, and it’s one that doesn’t end with your recovery. Your story, your actions, and your commitment to living a healthier, more connected life set an example that can empower your children, your partner, and even your grandchildren. You have the unique opportunity to become a role model of resilience, self-care, and wellness in ways that go beyond any diagnosis.

If you’ve ever wondered how your personal journey can make a bigger impact, or if you’re looking for ways to inspire those around you without forcing changes, this episode is for you. Tune in, get inspired, and discover how your path to recovery can be a beacon of hope and a blueprint for a healthier future—not just for you but for everyone you love. This is your chance to take what you’ve learned and turn it into a powerful legacy of health that extends far beyond yourself.

Referred to in this episode: Metabolic Health Coaching - Buy one get one half off for someone 18 or younger.

Register for Metabolic Health Day

American Health & Nutrition: A Second Opinion

Books: Good Energy

The Anxious Generation

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#378 Deciding to Do The Work to Transform Your Health and Your Life Sep 20, 2024

In this episode of the Better Than Before Breast Cancer podcast, I invite you to join me in challenging the habits and beliefs that may be holding you back from living the life you truly want.

I’ll share my personal experience of embracing change and making intentional choices that led me to a more fulfilling and balanced life after breast cancer.

We’ll explore the power of connection, the importance of slowing down, and the courage it takes to break free from the routines and societal pressures that no longer serve you.

As you listen, I encourage you to reflect on your own life and consider why we often return to the same routines that leave us unfulfilled.

In this episode, I’ll help you uncover ways to create more space for joy, connection, and self-care. If you’re feeling stuck or overwhelmed, this conversation is for you.

It’s not just about inspiration—it’s about giving you the tools and motivation to take real steps toward living more mindfully, more presently, and more aligned with your desires.

Join me and discover how small shifts in thinking can lead to big transformations.

I want you to feel empowered to live a life that’s truly better than before breast cancer™, and I know this episode will help you take that next step.

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#377 The Role of Aromatase Inhibitors After Breast Cancer Sep 13, 2024

In today’s episode we’re diving into a question I hear all the time: “Why do I need to take aromatase inhibitors if I’m post-menopausal? Isn’t my body done making estrogen?”

If you’ve wondered the same thing, you’re not alone! We’ll explore how your body still produces small amounts of estrogen even after menopause, and why this matters for breast cancer survivors.

I’ll explain where post-menopausal estrogen comes from—hint: it’s not just your ovaries—and how lifestyle factors can support your body’s hormone balance. You’ll also hear why aromatase inhibitors play an important role in preventing recurrence, but we won’t avoid discussing their risks, either.

We’re also diving into something that might surprise you—a genetic variation that can make one aromatase inhibitor less effective in some women. This genetic factor can impact how your body metabolizes the drug, which you want to hear about!

I’m excited for you to tune in to this episode, whether you’re currently on aromatase inhibitors, considering them, or just curious about how your body works post-menopause.

I’ll cover all of this and more to help you make the best choices for your health and healing after breast cancer. Don't miss it!

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#376 The Benefits of Cryotherapy After Breast Cancer Sep 06, 2024

In today’s episode, I’m diving into something that may surprise you—cryotherapy!

If you’ve ever wondered what stepping into a chamber of freezing cold air could do for your health, this episode is for you. Trust me, it’s not just for athletes or Instagram influencers. We’re talking about real benefits for metabolic health, potential cancer prevention, and even mental health!

Have you heard that cold exposure can burn fat and boost your metabolism?

What about reducing inflammation, which is so important for us as breast cancer survivors?

I’ll be breaking down the science, so you don’t have to.

We’ll look at whether cryotherapy could help support healing by calming inflammation and enhancing your body’s natural defenses.

But that’s not all—I’ll also share how cryotherapy might give your mood a lift!

Imagine boosting those feel-good hormones and lowering stress in just a few minutes of cold therapy. Curious? You should be!

Of course, I’ll also cover some important risk factors and who might need to steer clear of this treatment. And don’t worry if a cryo chamber sounds too extreme. I’ll be talking about other options you can try in the comfort of your home.

If you’ve been thinking about new ways to support your health, this episode will open your eyes to the chilling possibilities. Tune in and find out if cryotherapy could be the next step in your healing journey!

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#375 How Trust Can Change Your Life After Breast Cancer Aug 30, 2024

In this episode, I invite you to explore the idea of trusting that the next step in your life will reveal itself at just the right time, even if it feels challenging or uncomfortable.

We all know how easy it is to get stuck in situations that no longer serve us—whether it’s a draining relationship, an unfulfilling job, or just a mental rut.

The fear of change or the unknown can make it hard to move forward, but staying stuck is often more painful than taking that first step toward something new.

We’ll talk about the importance of letting go of those things—both mental and physical—that you might be holding onto.

These are the things that take up space in your life, preventing you from welcoming new, positive experiences. When you cling to what no longer serves you, it’s a sign that you may not fully trust the universe to take care of you, or that you doubt you’ll be provided for when you need it most.

But here’s the good news: you don’t have to make huge, sweeping changes overnight. In this episode, I’ll guide you through breaking down the process into small, manageable steps. By taking it one step at a time, you can support yourself through the transition, making the journey less overwhelming and more empowering.

This episode is all about trusting yourself, trusting the process, and embracing the changes that will ultimately lead you to a life that’s more fulfilling and aligned with who you truly are. I can’t wait for you to listen!

Referred to in this episode: Enroll in the Better than Before Breast Cancer™ Life Coaching Membership

Amanda Frances Book

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#374 More Oxygen Might Lead to Less Breast Cancer and Better Health Aug 27, 2024

In this episode, we explored ozone insufflation, a lesser-known therapy that’s gaining attention for its potential benefits in supporting the health of breast cancer survivors. Ozone, a molecule made up of three oxygen atoms, is commonly known for its role in the atmosphere, but in a medical setting, it can be used to help our bodies in various ways.

I’ll break down how ozone therapy works, and share some fascinating research findings with you.

If you’re interested in a non-toxic therapy that helps with pain relief and tissue repair, might reduce the harmful side effects of chemotherapy, and can support our immune system.

This episode is for you.

While ozone insufflation shows promise, it’s important to remember that it should be used under professional guidance to ensure it’s right for your individual needs. Overall, this therapy could be an interesting addition to your wellness toolkit, helping you feel more supported on your path to recovery.

Every very step we take toward supporting our health is a step in the right direction.

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

Ozone therapy in musculoskeletal medicine: a comprehensive review

Modulation of Oxidative Stress by Ozone Therapy in the Prevention and Treatment of Chemotherapy-Induced Toxicity: Review and Prospects

Systemic Ozone Therapy by Rectal Insufflation for Immunoglobulin A Deficiency

MATC trained Doctors

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#373 Embracing The Slow Life After Breast Cancer Aug 23, 2024

In this episode, I share my experience at a healing retreat in the Maldives—a place where the beauty of nature and the rhythm of the ocean reminded me of the profound power of slowing down.

I invite you to join me as I explore the importance of living a slow life, connecting deeply with nature, and finding a community of like-minded individuals who can support and inspire your healing journey.

For us, as breast cancer survivors, the need to listen to our bodies and honor what they truly need is more vital than ever.

At this retreat, I found a space where I could disconnect from the chaos of everyday life and reconnect with myself in a healing and empowering way. This episode delves into the lessons I learned about the value of mindfulness, the nurturing power of the natural world, and the strength that comes from being part of a community that truly understands and supports you.

Whether you're feeling overwhelmed, disconnected, or simply in need of a reminder that healing is possible, this episode offers insights and inspiration.

By embracing a slower pace and reconnecting with the natural world and a supportive community, we can create a healing environment for our minds, bodies, and spirits.

Tune in to discover how these elements can enhance your recovery and help you live a life that is not just about surviving but thriving.

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#372 The Power of Acceptance - Supporting Others Without Losing Yourself Aug 16, 2024

After a diagnosis of breast cancer, we face many challenges that test our strength and resilience including how we can and how we want to show up for others.

It's natural to feel the urge to fix things, whether it's our own circumstances or the lives of our loved ones.

However, this episode sheds light on the deeper reasons behind this impulse and offers insights into why we feel compelled to relieve other people’s suffering even when we have no power to do so and the mental burden undermines our health.

We discuss the powerful role of empathy, compassion, and the desire for control in our attempts to fix others' lives, and how these well-intentioned instincts can prevent us from fully accepting and embracing the present moment.

You'll discover how resisting what is can be a significant source of suffering and how accepting reality as it unfolds can lead to a sense of peace and freedom.

Join me as we navigate the journey of making peace with the present moment and trusting in the natural order of life. This episode is a must-listen for anyone seeking to find solace and strength amidst adversity.

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#371 Histamine Management - Key Insights for Breast Cancer Survivors Aug 13, 2024

In this episode, we dive deep into the world of histamines—what they are, how they affect our bodies, and why it's crucial for breast cancer survivors to be aware of them.

For those with histamine intolerance or sensitivity, these compounds can, lead to symptoms like headaches, digestive issues, skin reactions, and more. Understanding this balance is key, especially for breast cancer survivors who might experience heightened sensitivity due to treatments and hormonal changes.

We touch on low histamine diets, foods that support histamine breakdown, and the intricate relationship between histamines and estrogen.

Check out this episode to empower yourself with knowledge and practical strategies to enhance your recovery journey and overall quality of life.

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#370 Cooking up Health - Metabolic Benefits of Home Cooking After Breast Cancer Aug 09, 2024

In this episode, we're diving into the kitchen to explore how home cooking can play a crucial role in your journey to recovery and maintaining your metabolic health.

I know firsthand how overwhelming it can be to navigate the path to wellness after a breast cancer diagnosis. One of the most powerful steps you can take is reclaiming your kitchen and embracing the art of cooking wholesome, nutritious meals at home.

Home cooking gives you complete control over what goes into your body.

It allows you to choose fresh, nutrient-dense ingredients that can boost your immune system, support your metabolism, and provide the energy you need to thrive. We'll talk about the incredible benefits of incorporating more whole foods into your diet, and how cooking at home can help you avoid the hidden sugars, unhealthy fats, and preservatives often found in restaurants and processed foods.

I'll share some of my favorite tips for making home cooking easy and enjoyable, even if you're not a seasoned chef. We'll discuss meal planning, and how to make cooking a fun and therapeutic part of your daily routine.

This episode is packed with practical advice and inspiration to help you take charge of your health through the power of home-cooked meals.

Whether you're a breast cancer survivor or currently in treatment, this episode is for you. So grab your apron, and let's get cooking!

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Cooking for One

Cooking for Two

Mediterranean Crock Pot Cookbook Made Simple

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#369 Understanding Iron and Calcium After Breast Cancer Aug 06, 2024

Today, we’re unraveling the complex roles of two essential minerals—iron and calcium—in our health and their unique implications for breast cancer survivors.

Iron and calcium are critical for numerous bodily functions. Iron is essential for producing hemoglobin, which transports oxygen in our blood, while calcium is vital for bone health, muscle function, and nerve signaling.

In this episode, I’ll explore how these minerals support our overall well-being and why maintaining adequate levels is crucial, especially during recovery.

Iron is a double-edged sword. While it is necessary for energy production and immune function, it also fuels rapidly dividing cells, including cancer cells. We explore why cancer patients, particularly those with breast cancer, are often advised to avoid iron supplements.

Calcium is paramount for bone health, especially for breast cancer survivors who may experience bone density loss due to treatments like chemotherapy and hormone therapy. However, supplementation carries risks.

I’ll discuss the interactions between calcium supplements and cancer medications, emphasizing the importance of monitoring calcium levels and opting for dietary sources whenever possible.

This episode comprehensively examines the benefits and potential risks associated with iron and calcium supplementation.

I’ll also highlight the importance of individualized care, encouraging you to consult with healthcare providers to tailor your nutritional strategy based on your needs and health status.

Understanding the intricate balance of iron and calcium can empower you to make informed decisions, optimizing your recovery and long-term health.

Tune in to this essential episode and take a proactive step towards a healthier, more informed you. Your journey to wellness continues here.

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#368 Self-Sabotage Isn't Always About Willpower Aug 02, 2024

Today, we dive deep into a topic that many of us struggle with—self-sabotage. Whether it's the fear of failure or success, battling low self-worth, or the relentless pursuit of perfection, these hurdles can block our path to a healthier lifestyle. But don't worry, we're here to tackle them together!

This episode explores why self-sabotage happens and, more importantly, how to overcome it. We'll look at the psychological and emotional roots of self-sabotage and offer practical strategies to break free from these self-imposed barriers.

This episode is packed with insights and actionable advice to help you break free from self-sabotage and embrace a healthier, more fulfilling life.

So grab your favorite beverage, find a cozy spot, and join me for this empowering discussion. Let's journey together towards a life where self-sabotage no longer stands in our way!

Remember, you are worthy of health and happiness, and together, we can make it happen. Tune in now!

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Work with Laura

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#367 Hot Flashes, Stress, and Sleepless Nights - Could Blood Sugar be the Problem? Jul 30, 2024

How many nights have you experienced poor sleep and thought it was due to hot flashes or the need to pee?

Those things may have played a role, but if you look back to earlier in the day, you could uncover an underlying cause of the hot flashes that wake you up and make you realize you need to pee.

Have you considered the power of what you eat and how you respond to stressors as a contributing factor to hot flashes?

In this episode, I’ll explain how stress and blood sugar impact your hormones and undermine your sleep.

The good news about that is there’s a lot you can do to manage both of those issues and we’ll dig into that too.

Listen in now and maybe you’ll get some more restful sleep soon!

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Work with Laura

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#366 Beyond A Breast Cancer Diagnosis - Accepting Your Body and The Test Results Jul 26, 2024

Today, I want to have a heart-to-heart conversation about something that weighs heavily on many of our minds: the challenge of deciding whether or not to undergo diagnostic tests for breast cancer. These decisions are never easy, and I understand the fear and anxiety that come with them.

In this episode, we dive deep into the dilemma of balancing the potential benefits and harmful side effects of diagnostic tests. It’s a tough spot to be in—on one hand, we want to stay vigilant and catch any issues early, but on the other, we’re wary of the possible harm these tests can bring. It’s a dance between being proactive and protecting ourselves from unnecessary risks.

We also talk about a common and often overlooked emotional response: blaming our bodies when test results don’t meet our expectations. It’s easy to fall into the trap of thinking our bodies are failing us when we receive less-than-ideal news. But remember, our bodies are incredible, resilient, and always doing their best to heal and protect us.

I’ll share some practical tips on how to approach these decisions with a calm and clear mind, including seeking second opinions, weighing the risks and benefits, and most importantly, listening to your intuition. Your journey is unique, and there’s no one-size-fits-all answer.

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Work with Laura

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#365 Detox 101 - Supporting Your Body Post-Breast Cancer Jul 23, 2024

In this episode of our podcast, we're diving into a topic that's super important for all of us on our journey to recovery and wellness after breast cancer: detoxification. Welcome to "Detox 101: Supporting Your Body Post-Breast Cancer."

Detoxification might sound like a fancy word, but I promise, it’s easy to understand and even easier to incorporate into your daily routine.

In this episode, I’ll break down the detox process into two simple phases. First, we sort out the trash (toxins), and then we make it safe to take out. We’ll talk about how crucial the liver is in this process, acting as the city's waste management center.

But what happens if our detox system isn't working as it should? We'll explore some common signs, which can indicate that your body needs a little extra help with detoxification.

The good news? There are plenty of foods and herbs that can support this process.

I’ll highlight some detox superstars and amazing herbs that can further enhance your detox efforts.

Join me as we navigate this essential aspect of empowering ourselves with knowledge and practical tips to support our incredible bodies. Tune in to learn how to feel your best, inside and out. Let's get started on this detox journey together!

Referred to in this episode:

Metabolic Health Coaching

3x4 review video

Squeaky Clean Keto

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#364 Breast Cancer and Mental Health Breaks - Calm Your Mind to Support Your Body Jul 19, 2024

I don’t know about you, but when the world feels overwhelming and stressful, I know it’s time to step back and take a mental health break. We all know how challenging life can get, and sometimes, the best thing we can do for ourselves is take a breather.

In this episode, I dive into how to recognize when you need a break and, just as importantly, how to permit yourself actually to take one. It's so easy to get caught up in the hustle and bustle of daily life, but taking a moment to pause and recharge is vital for our mental and emotional well-being.

I also talk about the impact of constantly consuming news and social media. It's no secret that the news can be heavy and often leaves us feeling drained. So, I share some tips on taking breaks from these sources or being intentional about following accounts that bring positivity and uplift our spirits. Our social media feeds can be a source of inspiration and joy if we curate them mindfully.

Another key point is the importance of connecting with others. Whether it's family, friends, or support groups, surrounding ourselves with positive and supportive people can make a world of difference. It's about finding that balance and protecting our mental health.

So, if you're feeling like the weight of the world is on your shoulders, or you just need some tips on how to take better care of your mental health, this episode is for you. Tune in, take a break, and give yourself the love and care you deserve.

Referred to in this episode:

The Better Than Before Breast Cancer™ Life Coaching Membership

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#363 Caring For Your "Second Heart" After Breast Cancer Jul 16, 2024

In this episode, we explore the fascinating concept of the "second heart," a nickname for the soleus muscle in the calf.

Known for its importance in maintaining cardiovascular health, the soleus muscle is a powerful pump during activities like walking, running, and standing, aiding venous return and preventing conditions such as varicose veins and deep vein thrombosis (DVT).

Studies highlight the soleus muscle's critical function in enhancing heart function, improving cardiac output and cognitive performance, particularly in older adults, by maintaining adequate blood flow to the brain.

For breast cancer survivors, maintaining good circulation is vital for recovery, as it helps reduce swelling, combat fatigue, and prevent blood clots.

Understanding and supporting the second heart's function can significantly improve your circulatory health and overall well-being.

Check out this Tuesday Terrain Talk episode of Better Than Before Breast Cancer™ for all the details and simple ways to strengthen your “second heart”.

Referred to in this episode:

Work with Laura

Metabolic Health Coaching

Studies: Reversal of Cognitive Aging through Enhancement of Cardiac Output

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#362 From Pleaser to Protector - Standing up for Yourself After Breast Cancer Jul 12, 2024

On this day, the 13 anniversary of my first breast cancer diagnosis, I am reflecting on all the lessons I’ve learned about caring for myself and prioritizing my healing.

I can’t help but think about how often I’ve witnessed myself and my clients feel compelled to please others at the expense of their well-being. This tendency can lead to mistreatment or overextending yourself, even hindering your recovery and overall quality of life.

The central message of this podcast is clear: true kindness towards oneself isn't solely about accommodating others at all costs, but rather about asserting boundaries with compassion and self-respect. I want to encourage you to recognize that setting boundaries is not selfish—it's a vital component of self-care and healing.

You can cultivate resilience and foster a healthier, more sustainable recovery process by prioritizing your needs and limits.

Listen now to gain insights into the transformative power of boundaries, and learn how these principles can empower you to advocate for yourself effectively.

Let’s talk about the journey from being a people-pleaser to becoming a protector of one's well-being. Your healing journey requires nurturing and self-respect.

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#361 Organ Meat - How This Nutrient Dense Food Can Support Your Health - The Benefits Risks and Options Jul 09, 2024

Today, we’re diving into a topic that’s been both celebrated and controversial: organ meats and organ meat supplements.

As breast cancer survivors, navigating our nutritional choices is crucial, and understanding the potential benefits and risks of organ meats can help us make informed decisions.

We discuss how these nutrients can be especially beneficial for those recovering from breast cancer, aiding in energy restoration, immune support, and overall vitality.

While the benefits are significant, being aware of the risks is important.

For those who might find the idea of consuming organ meats unappealing, organ meat supplements can be a convenient alternative. We discuss what to look for in a high-quality supplement. These supplements can provide many of the same benefits as whole organ meats, without the preparation and taste challenges.

This episode is packed with valuable information to help you make informed dietary choices. Whether you’re considering adding organ meats to your diet or opting for supplements, understanding both the benefits and risks is key to making the best decision for your health.

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Work with Laura on your Metabolic Health

Grass Fed Organ Meat Supplement

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#360 Navigating Conflicting Thoughts and Wellness Choices After Breast Cancer Jul 05, 2024

This episode marks a significant milestone—celebrating 13 years since I discovered a lump in my breast that resulted in a cancer diagnosis. The journey has been both challenging and enlightening, marked by two major hurdles that I had to overcome: navigating conflicting thoughts and pushing the boundaries of wellness.

Over the years, I have grappled with the internal struggle of holding onto conflicting thoughts.

On one hand, I firmly believe in my ability to heal and improve my health through dedicated effort and lifestyle changes.

On the other hand, the pervasive thought that cancer is an incurable disease has cast a shadow over my optimism from time to time.

There were times when this duality made it difficult to fully commit to my healing beliefs. In this episode, I delve into the strategies and mindsets that helped me reconcile these opposing thoughts and move forward with a balanced perspective.

The second significant aspect of my journey involved pushing the boundaries of wellness.

I adopted a rigorous regimen of healthy eating, regular exercise, and stress management techniques. These efforts yielded promising results, showing improvements in my tumor markers and PET scans.

But sometimes, curiosity and a desire to be “normal” led me to test the limits by temporarily reverting to less healthy habits.

Throughout this episode, I share my experiences, insights, and the lessons learned from this journey.

By reflecting on the importance of mental resilience and the tangible effects of lifestyle changes, I hope to inspire and guide others in navigating their paths to recovery. Join me as we explore the complexities of healing, the power of positive thinking, and the crucial role of wellness in overcoming breast cancer.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery

Work with Laura

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#359 From Symptoms to Solutions - A Holistic Approach to Breast Cancer Recovery Jul 03, 2024

This episode is all about making a significant shift in how we approach our health after breast cancer. We’re diving deep into the difference between simply treating physical symptoms and truly supporting our bodies for optimal health and function.

So often, we get caught up in the cycle of addressing one symptom after another, like playing an endless game of whack-a-mole. But what if we changed our perspective?

What if, instead of focusing solely on symptoms, we started looking at our overall health and how we can support our bodies to function at their best?

In this episode, we’ll explore the importance of a holistic approach. We’ll discuss how our bodies are wonderfully interconnected systems, and by nurturing overall health, we can often see a reduction in symptoms as a natural result. It’s like tending to a garden – when the soil is rich and the environment is right, the plants flourish.

I’ll share practical tips on how to shift your focus from just symptom management to enhancing your body's natural functions.

Remember, this journey is about progress, not perfection. It’s about making small, sustainable changes that add up over time. I’m here with you every step of the way, and I’m so grateful to be part of your healing journey.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery Coaching Experience

Books: Dirty Genes

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#358 Listening to Your Body After Breast Cancer - Finding Your Unique Path to Recovery Jun 28, 2024

In this episode, we explore the transformative journey of healing after breast cancer by allowing ourselves the space to think differently, connect deeply with our bodies, and understand our unique needs.

Healing is about physical recovery and aligning our lives with our inner selves, rather than forcing our bodies to meet predetermined expectations.

Breast cancer survivors often find themselves overwhelmed by societal pressures and rigid recovery timelines. These external expectations can lead to frustration and failure when our bodies do not conform to these standards. In this podcast, we delve into the importance of breaking free from these constraints and embracing a more intuitive and personalized approach to healing.

We discuss how listening to our bodies and recognizing their signals can lead to a more profound and sustainable recovery. Our bodies are incredibly intelligent and capable of guiding us towards what they need to heal. We can make choices that support our well-being by paying attention to our physical sensations, emotions, and energy levels.

Join me as we redefine what it means to heal after breast cancer, moving beyond rigid expectations to a place of self-compassion, awareness, and true alignment with our bodies.

Referred to in this episode:

Work with Laura

The Four Pillars of Breast Cancer Recovery Coaching Experience

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#357 Learn to Support Your Health After Breast Cancer by Understanding Your Genetics Jun 25, 2024

After a breast cancer diagnosis, it’s not uncommon to go through genetic assessments and testing searching for an inherited genetic reason for your diagnosis.

But genetic testing can do so much more than give clues to why you might have a disease.

In this episode, we dive into the fascinating world of genetic testing.

We’ll talk about the distinct differences between genetic cancer testing and what a powerful tool in understanding your genes’ influence on your response to nutrition can be. Imagine having a personalized nutrition guide at your fingertips, tailored just for you based on your unique genetic makeup!

It's not just about eating right for your genes; it's about making informed choices that align with your body's needs, enhancing your overall health and well-being.

By understanding the differences between these tests and their benefits, we empower ourselves with knowledge to make proactive health decisions. Whether it's choosing the right foods based on our genetic profile or understanding our risk for certain diseases, genetic testing provides a roadmap to better health.

Referred to in this episode:

Metabolic Health Coaching Plans

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#356 Why Breast Cancer Survivors Struggle to Seek Help - The Zero Sum Trap Jun 21, 2024

In this episode, we're diving into a topic that I know many of you have encountered but might not have a name for zero-sum thinking.

This is the belief that if you take something for yourself, you're taking it away from someone else. And let me tell you, it's a sneaky little mindset that can really hold us back, especially when we're navigating the rocky waters of breast cancer recovery.

In this episode, I break down what zero-sum thinking is and why it's such a common roadblock for breast cancer survivors.

Many of us feel that asking for help or seeking support means depriving someone else of those same resources. It's a noble thought, but it's not true. Support, love, and care are not finite resources. There's more than enough to go around for everyone.

I share stories and insights on how zero-sum thinking has affected some of you and offer practical tips on shifting this mindset.

Imagine how liberating it would feel to know that reaching out for help is not only okay but beneficial for you and those around you. When you thrive, you inspire others to do the same. It's a ripple effect of positivity and healing.

Let's break free from zero-sum thinking and embrace the abundant support that's out there for every one of us. Remember, you deserve all the help and love you need to thrive on this journey. Tune in and let's start this transformative conversation together!

Referred to in this Episode:

Work with Laura

Rebuild a Bitch

#292 From Breast Cancer Diagnosis to Non-Profit CEO with Ashley Rath-Melton

Breast Wishes Foundation

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#355 Boosting Bone Density and Muscle Strength After Breast Cancer Jun 18, 2024

After breast cancer treatment, maintaining strong bones becomes critically important. Treatments can take a toll on your skeletal system, increasing the risk of osteoporosis and fractures. Understanding why bone health is vital and how to protect it is key to your overall well-being.

In this episode, we’ll highlight the crucial role that muscle strength plays in maintaining bone health. Our bones and muscles are intricately connected; when we build muscle, we also promote stronger bones. Resistance training isn’t just about getting fit – it’s about building a foundation that supports your entire body, including your bones.

I’ll guide you through the science behind how muscle strength contributes to bone density. We’ll discuss practical, achievable ways to incorporate resistance exercises into your daily routine, regardless of your fitness level. Whether lifting weights, doing bodyweight exercises, or engaging in resistance band workouts, every bit helps maintain and improve bone health.

Join me as we uncover actionable strategies to enhance your bone health through muscle building, empowering you to take charge of your recovery and well-being.

Whether you're currently undergoing treatment or in remission, this episode is packed with valuable information to help you build a strong, resilient future.

Referred to in this episode: Metabolic Health Coaching with Laura

Cancer Exercise Institute

The Stretch Lab

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#354 Building Confidence After Breast Cancer by Learning to Trust Yourself Jun 14, 2024

A breast cancer diagnosis can knock the wind out of your confidence.

It’s impossible to know how this type of diagnosis will impact you mentally and emotionally until you’re in it.

As you try to figure out what you need, what you want, and what makes sense, other people’s thoughts and opinions can weigh heavily on your choices for your health and life.

In this episode, I’ll share something that happened to me recently and brought my mind back to how often I see women struggle with the ability to believe and trust in themselves ( which is a critical part of the healing process)

We’ll talk about why we give so much power to other people’s words and how we can return to building our self-confidence and trusting our intuition.

Referred to in this episode:

Work with Laura

#136 The Sick Role…What it is and How to Get Out of it.

Cancer Patients vs. Cancer Survivors – Jubilee Media

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#353 Collagen and Breast Cancer Recovery - How to Use Food to Reduce Pain and Improve Healing Jun 10, 2024

Do you need supplements? Are you getting enough protein?

These are questions I hear all the time, and the answer is, you don’t know unless you take some time to track your food and you look at your blood work.

However, you can add foods into your diet that are high in protein and nutrients, easy for your body to absorb, and support your wellness while helping to reduce pain.

In this episode, we’ll talk about an important nutrient, collagen, and the food and supplements that can help deliver this useful protein.

When you understand what food does for your body, it’s so much easier to feel motivated to nourish yourself.

Referred to in this episode:

Studies: Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study

24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain

Books: Nourishing Broth

Products: Vital Proteins Collagen Peptides

Grass Roots Coop

Bare Bone Broth

Fire and Kettle Broth

Bonafide Broths

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#352 How You Think Of Yourself Impacts Your LIfe and Your Health Jun 07, 2024

Is love based on your belief of who someone is?

If that’s the case, what are your thoughts about yourself?

Do your thoughts lead you to acts of self-care or self-judgment?

Do they lead you to light and supportive relationships or dependence on external validation?

In this episode, we’ll dig into how your thoughts about yourself impact your life, health, and relationships.

I’ll offer you a way of increasing awareness of how these thoughts affect you and a simple step to bring you closer to loving the most real version of yourself, so you can treat yourself with all the goodness you’ve always deserved.

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

Metabolic Health Coaching Options

Private Coaching

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#351 What Breast Cancer Survivors Need to Know About Food Hype and Bioindividuality Jun 04, 2024

Antinutrients and extreme diets get a lot of air on talk shows and social media, but do they stand up to the test of supporting a healthy body?

Maybe?

In this episode, I’ll give you both sides of the story when it comes to food compounds that many recommend avoiding.

More importantly, I’ll offer you a framework to consider when you think about how to nourish your unique body for your life stage and the goals you want to achieve.

Listen now and take some of the fear out of food hype.

Referred to in this episode:

Work with Laura

Metabolic Health Coaching

#322 How to Manage Oxalates After Breast Cancer

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#350 How to Align Your Life After Breast Cancer May 31, 2024

When you emerge from breast cancer treatment, it’s not uncommon to feel out of alignment with life.

Something about facing our mortality causes us to reevaluate things.

So how do you realign yourself?

How do you take the steps towards the future version of your life?

In this episode, I’ll give you four simple, key steps to help you move your life into alignment with your desires.

Check it out now and think about your next decision.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery

Becoming You 2.0

Cancer Patients vs. Cancer Survivors – Jubilee Media

Food Healed me Summit

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#349 The Truth Behind Nutrition Labels and Marketing - Are All Eggs Created Equal? May 28, 2024

Breast cancer and food confusion are real!

We want to be healthy, eat good food, reduce our toxic burden, and be mindful of our budget.

But how do you know what food labels are telling you about the food you’re thinking of buying?

What do all of these labels mean and what’s best for you?

In this episode, we’ll dig into the truth behind labels when it comes to choosing eggs.

According to Statista.com, in 2023 the estimated consumption of eggs in the U.S. was 281.3 eggs per person.

These nutrition powerhouses contain many vitamins, minerals, antioxidants, protein, and fat, and they’re a good source of heart-healthy nutrients like potassium, folate, and B vitamins.

But are they all created equally?

Check out this episode and learn what you’re getting when you pick up a dozen eggs.

Referred to in this episode:

Work with Laura

Coaching and Programs

90 Days of Wellness

Food Companies

https://grassrootscoop.com/

https://www.farmerjonesfarm.com/

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#348 Using Breast Cancer, Grief, and Fear to Inspire a Better Life May 24, 2024

Breast cancer and life can have a lot of grief, loss, and fear involved, and we can either use those emotions to create even more suffering, or we can choose to use them in ways that inspire us to live even better lives.

Recently the anniversary date of the loss of my brother came around and it got me to thinking about all the ways that loss impacted my life.

In this episode, I'll share all the ways that I turned that grief into growth.

It certainly wasn’t easy and it took time and work to understand how to use fear and grief to my benefit rather than resisting them and allowing them to create even more pain in my life.

This is an episode of hope and encouragement in the face of sadness.

Referred to in this episode:

Work with Laura

Metabolic Health Coaching

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#347 Breast Cancer and Surya Brasil Henna - A Non-Toxic Choice for Hair Color May 21, 2024

Is Breast cancer just bad luck?

Here’s what Breast Cancer UK had to say about that based on a 2015 study published in the Journal of Nature:

“This study confirms what Breast Cancer UK has recognized, that environmental factors such as exposure to toxic chemicals are also key risk factors for certain cancers. It should form part of any cancer prevention strategy.”

Additionally, a Finnish Study published in 2015 found that “…the odds of breast cancer increased by 23% among women who used hair dyes compared to those who did not. In women born before 1950, an increase of 28% was noted.”

So, if you could change one thing to lower your risk of breast cancer, why not start with hair color?

In this week’s Tuesday Terrain Talk, I invited the founder of Surya Brasil Henna, (my personal hair color choice) to share her insights on a product that creates beautiful color and nourishes your hair without toxic chemicals.

Listen now and learn the truth about henna products that won’t burn your hair off, covers grey, treat scalp issues, and are easy and affordable.

Referred to in this episode:

Work with Laura

90 Days of Wellness

Surya Brasil Products

More about Clelia

Surya Brasil Henna website

Surya Brasil on Amazon

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#346 Cancer Talk with Michael and Mom May 17, 2024

There are some things in life that bond people instantly like motherhood or having a cancer diagnosis.

We get each other in ways that people who haven’t shared the experience can never completely understand.

In this episode, I’ll introduce you to Ashlee and Michael Cramer, an incredible mother and son duo that I had the honor of meeting recently and whose message of connection, family and managing life with cancer is something we can all relate to.

This episode is one of inspiration, strength, and most of all lots of love.

Check it out and be sure to follow them for more support.

Referred to in this episode:

Michael and Mom Talk Cancer Podcast

Michael and Mom Talk Cancer website

Micheal’s book, “Beyond the Blood”

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Follow Ashlee Cramer on

Follow Michael Cramer on

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#345 Grounding to Heal - It's Not a Hippie Thing May 14, 2024

What does it mean to you to feel grounded?

The Merriam-Webster dictionary says it’s to be mentally and emotionally stable.

In Ayurveda, it means being connected with the Earth’s energy.

However you define it, western science is proving that the practice of grounding, or physically touching the earth may have some remarkable benefits that range from better sleep to wound healing.

In this episode, I’ll share what it means to practice grounding and some of the evidence that points to why you should be incorporating this free, easy, and enjoyable practice in your life.

It’s amazing how much of an impact simple things can have on your health when you stop and connect to the earth that sustains you.

Check out this episode now and you might be able to sleep better tonight.

Referred to in this episode:

Work with Laura

90 Days of Wellness

Studies:

Grounding – The universal anti-inflammatory remedy

Earthing (grounding) the human body reduces blood viscosity-a major factor in cardiovascular disease

Effects of Grounding (Earthing) on Massage Therapists: An Exploratory Study

The Effects of Grounding (Earthing) on Bodyworkers’ Pain and Overall Quality of Life: A Randomized Controlled Trial

Videos on Grounding

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#344 The First Steps to Take After a Breast Cancer Diagnosis May 10, 2024

A diagnosis of breast cancer, whether it’s the first one or a recurrence is mind-numbingly frightening.

If it’s the first time you’ve heard the words, “You have cancer.”

It’s not only frightening but it sends you into a world of language, treatments, and experiences that you have no idea how to understand or manage.

In this episode, I’ll clear up some of the fear and confusion around how to handle a new diagnosis.

This isn’t about treatments, drugs, or supplements, but the mindset shifts that are so important to care for yourself when faced with a life-threatening illness and difficult treatment decisions.

This is the advice I wish someone had given me when I had my first breast cancer diagnosis.

Referred to in this episode:

Work with Laura

Download – Four Steps to Take after a Breast Cancer Diagnosis.

Metabolic Terrain Trained Doctors

Women Guiding Women

American Cancer Society Reach to Recovery

Books:

The Breast Cancer Survival Manual

The Metabolic Approach to Cancer

Radical Remission

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#343 You Are What You Eat - Breast Cancer and Misleading Nutrition Messages May 07, 2024

A Breast Cancer diagnosis can make the world of nutrition even more confusing and overwhelming than it was before.

Add a bunch of Netflix documentaries to that and you can be left in total fear of food.

Should you be a vegan?

Will meat make you sick?

Is everyone selling a program?

In this episode I’ll shed some light on a new popular nutrition documentary.

We’ll bust through some biases and peel away some of the fear tactics to leave you with a healthy balanced approach to feeding your body with confidence and a healthy range of whole food.

Referred to in this episode:

Work with Laura

Docuseries:

You Are What You Eat: A Twin Experiment

Christopher Gardner

Trifecta Nutrition

The Charlie Foundation

Miyokos Creamery

Books: The Unseen Body

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#342 Breaking Through Limits After Breast Cancer May 03, 2024

In my life, it’s hard to think of a more powerless experience (other than childhood) than my first diagnosis and treatment of breast cancer.

That in itself is traumatic.

But when added to all the powerless and limiting thoughts that you are conditioned to think throughout your life, you can be left feeling like the life you dream about is an impossibility.

So, I created this episode to let you know that isn’t true.

When you can bring awareness to three ways of thinking that keep you stuck and convinced that you can’t have more.

You can start to change anything from your relationships to your job to your passions.

Check out this episode now and start breaking through the thoughts that limit you.

Referred to in this episode:

Work with Laura

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#341 A Simple Practice to Improve Your Skin and Circulation Apr 30, 2024

There are so many simple, inexpensive ways to care for your body and support your health terrain.

This simple practice, rooted in Ayurvedic medicine, offers a host of potential benefits, from exfoliating dead skin cells to enhancing the body's detoxification process through stimulation of the lymphatic system.

Join me as we explain how to choose the right brush, the best techniques for effective brushing, and the direction to brush to maximize health benefits.

We'll also discuss how incorporating dry brushing into your daily routine can improve skin texture, boost circulation, and even potentially reduce cellulite.

Whether you're a wellness enthusiast or just curious about new health practices, this episode will provide you with practical tips on how to integrate dry brushing into your wellness regime effectively.

Referred to in this episode:

Work with Laura

Download The Step-By-Step Guide to Dry Brushing

The dry brush I use

Long handled dry brush

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#340 Holding Space for Anger After Breast Cancer Apr 26, 2024

In this podcast episode, we delve into the essential role of acknowledging and expressing anger, and the broader spectrum of our emotions, in maintaining mental and physical health.

Anger is a natural and healthy emotion when approached constructively. By allowing ourselves to feel and express anger, we open the door to understanding our needs and setting necessary boundaries. This process is critical for personal growth and relationships.

You’ll hear some expert insights explaining how repressing emotions, particularly anger, can lead to adverse effects.

Suppressing these feelings doesn't eliminate them; instead, they can surface as physical symptoms or illness. Chronic stress, linked to unexpressed anger, can manifest as headaches, high blood pressure, and even more severe health issues.

Psychologically, it can lead to anxiety, depression, and a diminished sense of self-worth.

The key takeaway is that embracing and expressing all our emotions, including anger, is not only liberally empowering but also essential for our overall well-being.

Referred to in this episode:

Work with Laura

Books:

When the Body Says No

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#339 Is Berberine Nature's Ozempic? Apr 23, 2024

In 2023, the dietary supplements market was valued at approximately $167.5 billion to $177.5 billion.

So it is no surprise when we see headlines touting the latest and greatest new supplement, that its benefits can be overstated and lots of people get caught up in the craze.

Recently, berberine has been getting a lot of social media attention, and since this is a supplement that I’m very familiar with and that I personally use, I thought I’d dig deeper into the science and share it with you.

In this Tuesday Terrain Talk, I’ll tell you everything you might want to know about berberine: -What it is

-Where it comes from

-What the science says about it

-Whether or not it’s safe.

Check out this episode to hear all about what’s being called “Nature’s Ozempic”

Referred to in this episode: Work with Laura

90 Days of Wellness

Studies:

Efficacy of berberine in patients with type 2 diabetes mellitus

Berberine is a novel cholesterol-lowering drug working through a unique mechanism distinct from statins

Lipid-lowering effect of berberine in human subjects and rats

Vascular smooth muscle cell dysfunction in neurodegeneration

Berberine, a Natural Plant Product, Activates AMP-Activated Protein Kinase With Beneficial Metabolic Effects in Diabetic and Insulin-Resistant States

Berberine and Its Study as an Antidiabetic Compound

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#338 Navigating Life Beyond Breast Cancer - How to Embrace Life's Uncertainties Apr 19, 2024

Does it feel like nothing is going your way?

Do you hear yourself saying you take two steps forward and one step back?

Do you feel like you’re not gaining momentum and as a result, you beat yourself up?

If any of those or anything like that resonates with you, this is an episode you want to listen to.

The fact is, life is always going off the rails so why don’t we anticipate that to begin with?

What if you could accept the fact that life is never linear, know that things will go wrong sometimes, and instead of resisting that… plan on how you’ll support yourself when things don’t go your way?

Let’s dig into what that would be like.

Listen now and learn how to give yourself a break, let go of some suffering, and love yourself for doing the best you can.

Referred to in this episode:

Work with Laura

Books

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#337 Breast Cancer, Stressors and Stress - How to Support Yourself When Life is Stressful Apr 16, 2024

When you grow up in a world where you’re taught that other people embarrass you, hurt you, make you angry, etc. That translates into having no power over your emotions and living with a lot of stress.

But what if you could recognize circumstances for what they are and decide to regulate your emotions on purpose?

That’s when you start creating a life by design.

A life that’s better than before breast cancer™

In this episode, I’ll share my personal journey through a stressful day and the challenge of coming back to caring for myself in the middle of the storm.

I’ll walk you through the process I’ve learned to use to support myself and equally as important, how to know when you’re making yourself sick with stress so you can be there for yourself.

Referred to in this episode:

Work with Laura

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#336 Creating A Life That's Better Than Before Breast Cancer With Intentional Joy Apr 11, 2024

A diagnosis of breast cancer can change things for a long time after treatment has ended.

In fact, many life situations can derail you, pile on top of each other and one day you find yourself realizing that there’s very little joy, excitement, or fun in your life anymore.

That’s not a good feeling, but fortunately, there’s a lot you can do about it.

Creating time for fun and joy must be intentional.

Just like most other things, if it isn’t on the calendar, it isn’t going to happen.

Listen to this episode and hear about tools you can use to purposefully add time for joy in your life.

The healing power of happiness can’t be overstated, and the power of intention can change your life so that it’s better than before breast cancer.

Referred to in this episode:

Work with Laura

Year on the wall

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#335 Breast Cancer, Grains and Genetics - Can Carbs be Healthy? Apr 09, 2024

A breast cancer diagnosis is a crisis that often drives us to rethink our lifestyle and nutrition.

But how do you know which foods are the right foods for you?

In this episode, I’ll give you some insights on how genetics can give you some direction on what foods are the best ones for your body.

We’ll also talk about symptoms you can check for if you don’t have a genetic report and what carbohydrates are best for supporting optimal health.

Referred to in this episode:

Work with Laura

Genetic Report U.S. only:3X4 Blueprint Internationally available test:Nutrition Genome

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#334 Dr. Katie Deming - The Conscious Oncologist Apr 05, 2024

In this episode, I’m thrilled to introduce you to the Conscious Oncologist, Dr. Katie Deming.

This brilliant, intuitive former radiation oncologist, shares the story that changed her perspective on healing.

In this episode we’ll talk about:

-The framework that oncologist operate in and how that limits their ability to support healing

-The importance of being real about the work involved in supporting your health

-How to expect, process and move forward with fear

-How to support yourself when dealing with other people’s perspectives

And so much more.

This is a conversation that you don’t want to miss.

Referred to in this episode:

Work With Laura

More about Dr. Katie Deming

Born to Heal Podcast

Dr. Deming's Tedx Talk

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#333 Caring For Your Health After Breast Cancer Without Overwhelm Apr 02, 2024

During or after a breast cancer diagnosis, you have a lot on your mind.

There’s life and then there’s life before and after breast cancer.

So, how do you rearrange your life to take better care of yourself when the mere thought of it overwhelms you?

In this episode, I will give you some help with that.

In my practice, one of the things I do is help my clients let go of thoughts and practices that overwhelm them.

Yep, it’s not the things that are overwhelming friend, it’s what you tell yourself about all the things and why you have to do them all and you have to do them all perfectly.

Sound familiar?

Then you need to check out this episode to hear more about the tool you can use to support yourself and how you can apply it to your life without overwhelming yourself.

Referred to in this episode:

Work with Laura

Terrain Ten Assessment

Terran Ten Q and A Replay

Books:

The Metabolic Approach to Cancer

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#332 The Fear Factor After Breast Cancer - How Headlines Leave Us More Confused and Afraid of Food Mar 30, 2024

In this episode, we’ll dive into an issue that's been causing quite a bit of unnecessary worry among us, especially as breast cancer survivors. We're constantly bombarded with alarming headlines claiming that another everyday habit or food is suddenly a health hazard. I'm here to break down those fears and offer some clarity.

While it's crucial to stay informed, it's equally important to approach these headlines with a healthy dose of skepticism. I share my own frustration over how some studies are often exaggerated by the media, creating fear around lifestyle practices that are, more often than not, perfectly healthy.

I delve into how to recognize these misleading headlines and the importance of looking beyond them. I stress the need to consider the actual data behind these studies – which, as it turns out, often isn't as conclusive as it's presented. I encourage my breast cancer community not to let these fear-mongering tactics detract from our health and wellness journey.

Together, we can navigate through the sea of information with wisdom and grace, keeping our focus on thriving, not just surviving.

Referred to in this episode:

Metabolic Health Coaching

5 brilliant graphs that teach correlation vs. causality

Intermittent fasting linked to 91% increase in risk of death from heart disease, study says

The intermittent fasting trend may pose risks to your heart

Association of 8-Hour Time-Restricted Eating with All-Cause and Cause-Specific Mortality Data

Books:

The Obesity Code

Fast Like a Girl

Delay Don’t Deny

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#331 The Energy of Healing and Breast Cancer - A Deep Dive Into Connection Mar 22, 2024

Between managing breast cancer, families, work, doctor appointments, household needs, social engagements, and all the other obligations that come with life, when do you have time to check in with yourself?

What does your energy feel like?

What is happening with the energy in your body?

How does the energy of food, water, thoughts, emotions, and therapies affect you?

Supporting your body’s ability to heal and be well goes deep into the practice of knowing yourself.

In this episode, I’ll share some insights on the role energy plays in all functions of the human body, and I’ll let you in on the meditative thought process that I use when it comes to doing the mental and energetic work of supporting my body.

This is an episode that you want to make time for.

Referred to in this episode:

Work with Laura

Born To Heal Podcast

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#330 The Fat Switch, Breast Cancer and Fructose - Not All Calories Are Created Equal Mar 20, 2024

When it comes to choosing the right foods after breast cancer, there are lots of options.

In fact, there are so many options that it can be overwhelming and confusing to decide what’s best for you.

But on the other side of that coin is the fact that there are certain things you should not eat.

These are highly processed foods that have ingredients in them that you won’t find in nature and that not only don’t support your health but also change the way your body uses the energy from food, and not in a good way.

If you’re the kind of person who wants to understand the why behind the statement, “That’s not good for you,”

Then you don’t want to miss this episode.

You’ll get an understanding of what high-fructose corn syrup is, how many foods it’s in, and how it undermines your health and your metabolism.

If you find yourself struggling to maintain a healthy weight, this might help you understand why.

Referred to in this Episode:

Work with Laura

Why can’t I stop eating That? The Struggle with Hyperpalatable foods.

Nearly Half of Americans Drink Soda Daily

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain

Excessive Fructose Consumption May Cause a Leaky Gut, Leading to Fatty Liver Disease

The Metabolic Initiative

Why Sugar And Fructose Are So Deadly with Dr. Richard Johnson

America’s packaged food supply is ultra-processed

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#329 Breast Cancer and Standard of Care - Managing Expectations to Support Treatment and Emotional Health Mar 20, 2024

Stepping into the medical system after a breast cancer diagnosis is like a baby taking its first breath outside the womb.

It’s a shocking, unfamiliar environment that most of us have no idea what we’ll be expected to navigate.

Yet we also expect that our oncologist will take care of everything we need.

In my own breast cancer experience I found that this expectation led to a tremendous amount of anger and frustration.

At times I thought I just got stuck with a bad doctor. Then I started coaching other women and heard the same story and saw the same anger over and over.

In this episode, I’ll offer you a perspective on the standard of care that can lead you to having a much more empowered, supportive experience and relieve you of the long-term suffering that anger and resentment add to an already difficult experience.

Referred to in this episode:

Work with Laura

Books:

Mind Over Medicine

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#328 Breast Cancer, Nausea and Toxic Burden - What You Should Know to Safely Care for Yourself Mar 12, 2024

When it comes to nourishing your body after breast cancer, especially when you don’t feel well, simple familiar choices can be easy to turn to, but are those choices always in your best interest?

In this episode, I’ll give you some information on a recent turn of events with a toxic chemical used on grains that you might think of as healthy or turn to in moments of nausea.

Let’s face it, nausea is not an uncommon experience when it comes to breast cancer treatment and it can be challenging to know how to find comfort and stay in a metabolically healthy space.

No worries though, I’ve got you covered.

I’ll fill you in on the latest when it comes to what grains you might want to eat and I’ll give you some healthy, sugar-free ways to support yourself when nausea is gnawing at you.

This is an episode you don’t want to miss.

Referred to in this episode:

Work with Laura

Articles:

Quaker Oats class action alleges products contain high levels of pesticide 

The 6 Best Teas for Nausea:

Chlormequat: What you need to know about this problematic pesticide

Studies: Effects of the plant growth regulator, chlormequat, on mammalian fertility

The effect of aromatherapy with peppermint essential oil on nausea and vomiting after cardiac surgery: A randomized clinical trial

Products:

Pruvit Keto//OS Pro Dark Chocolate + MCT Ketones - Keto//OS Pro Supplement for Energy Boost, Better Digestion

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#327 Breast Cancer and the Shame Cycle - How Beating Yourself Up Impacts Your Health Mar 09, 2024

In today’s episode, we’re talking about a topic that touches many of us but often stays hidden in the shadows: shame.

Shame is this tricky little beast that can sneak up on us, especially when we're navigating the challenging waters of breast cancer recovery.

It’s more than just a fleeting feeling; it can actually have some serious effects on both our mental and physical health.

It can crank up our stress and anxiety levels, making us feel like we’re constantly walking on eggshells. Worse, it can lead us down the path to depression, chip away at our self-esteem, and even make us want to hide away from the world.

On the physical side of things, shame can mess with our brains, leaving us feeling foggy or forgetful. It can put a damper on our immune system, and take a toll on our hearts, our guts, and even how well we sleep at night.

Fortunately, there are ways to overcome shame and its sneaky effects.

Check out today’s episode and see if the insight I share can help you identify and break out of the shame cycle so you can love yourself more and treat yourself better.

Referred to in this episode:

Work With Laura

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#326 Simplifying Seed Oils and Fatty Acids After Breast Cancer Mar 06, 2024

For us breast cancer survivors, the balance of essential fatty acids is not just a minor detail.

In this episode, we'll dive into the role of healthy fats, particularly polyunsaturated fats, in supporting our well-being

Research suggests that a diet rich in omega-3s and balanced in omega-6s could play a role in reducing inflammation and possibly impacting breast cancer outcomes. It's about creating an environment in our bodies that supports healing and health, not just for today, but for all our tomorrows.

Incorporating these healthy fats into our diets isn't just a step towards better health – it's a leap. So, let's make room on our plates for those omega-rich foods, knowing we're doing something powerful for our bodies and our spirits.

Remember, you're not just surviving; you're thriving. And part of that thriving is making choices every day that uplift and sustain us. Here's to health, to hope, and to the power of polyunsaturated fats in our journey forward.

Top of Form

Referred to in this episode:

Work with Laura

Free Download: Guide to Essential Fatty Acids

Omega-3 Fatty Acids More Effective at Inhibiting Growth of Triple-Negative Breast Cancer than of Luminal Breast Cancers

Diet impacts triple‐negative breast cancer growth, metastatic potential, chemotherapy responsiveness, and doxorubicin‐mediated cardiac dysfunction (In this study, pay attention to the table that shows the TYPE of fat consumed on the high-fat diet compared to the type of fat in the healthy diet)

Dietary Patterns for Women With Triple-negative Breast Cancer and Dense Breasts

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#325 How Imperfect Actions After Breast Cancer Can Lead to Amazing Outcomes Mar 01, 2024

In 2011 when I heard the words, “You have breast cancer.” It was scary, I was confused, overwhelmed, and ignorant of all the things involved in the journey that was to come.

In 2020 when I heard the words, “You have cancer throughout your body.” I thought my life was over. But, after I recovered from the shock I made a decision to figure out how other people healed from cancer and how I could do it too.

I’ve been on this path for nearly three and a half years now.

There’s been a lot of time, effort, determination, frustration, money, fear, joy, excitement, and learning along the way.

It hasn’t been linear and I haven’t always stuck to my plan but I continue to work on getting better and in this episode, I’m going to share with you the results of all the imperfect actions I’ve taken along the way.

I say imperfect actions because who knew if they would work or not?

Who knew if they were the “right” things to do or not?

We never really know until we’re on the other side.

I hope this episode will give you the encouragement and support to let go of second-guessing and jump into taking your own imperfect actions on the way to creating your life that’s better than before breast cancer™

Helpful links:

Work with Laura

The Metabolic Approach to Cancer

Radical Remission

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#324 The Benefits of Turkey Tail Mushrooms After Breast Cancer Feb 27, 2024

In this episode, we delve into the natural wonders of Turkey Tail mushrooms (Trametes versicolor).

I’ll share some personal insights and evidence-based benefits of integrating Turkey Tail mushrooms into the recovery process, highlighting its potential in immune support and cancer care.

Turkey Tail mushrooms have captivated the wellness community with their striking beauty and profound health benefits for centuries.

Rich in antioxidants and polysaccharides, such as beta-glucans, these mushrooms offer a natural boost to the body's defense system.

The episode shines a light on the scientific research surrounding Turkey Tail mushrooms, particularly their role in supporting cancer treatment and the immune system.

Show Notes:

Introduction to Turkey Tail mushrooms and their ancient use in traditional medicine.
Overview of key components: antioxidants and polysaccharides, including beta-glucans.
Discussion on the immune-boosting benefits and supportive role in cancer care.
Practical tips for incorporating Turkey Tail mushrooms into daily routines.
Reminder to consult with healthcare providers before starting new supplements.
Encouragement to embrace natural aids in the healing journey post-breast cancer.

Referred to in this episode:

Fantastic Fungi Documentary

Paul Stamets Ted Talk on Turkey tail and other mushroom benefits

Books: Medicinal Mushrooms The essential guide

Articles and studies: What Is Agarikon Mushroom? Medicinal Mushrooms (PDQ®)–Health Professional Version

Turkey Tail Mushrooms For Cancer Treatment?

Supplements:

Turkey Tail Mushroom Supplement

Food:

Hearts of Palm Rice

Companies I use:

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#323 Self-Care After Breast Cancer - How to Honor Your Own Boundaries Feb 24, 2024

Self-care is an important part of breast cancer recovery.

But, to practice it consistently, you must have clarity and confidence in your own boundaries. By learning to prioritize your own needs and well-being, you empower yourself to navigate life with resilience and strength.

In this episode we’ll explore what it means to create and honor personal boundaries, including the power of saying no without guilt and the significance of self-compassion in this journey. By tuning into your own needs and learning to communicate them effectively, you create a safe space for healing and growth.

Join me as we uncover the transformative power of embracing healthy boundaries in your self-care routine.

Listen now and equip yourself with the tools to honor yourself on this path to recovery and beyond.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

The Giving Tree by Shel Silverstein

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#322 How to Manage Oxalates After Breast Cancer Feb 20, 2024

What to eat after a breast cancer diagnosis can be a major source of anxiety and even guilt.

Add on to that the scare tactics that many companies use to draw you in and you can end up with a lot of food fear.

One element found in plant foods is called oxalates, and these plant compounds are often hyped up to be dangerous for consumption.

In this episode, I’m going to give you the down low on oxalates so you can understand how they work, what they do in your body, how to manage them, and more importantly, how to continue to create, consume, and enjoy a healthy balanced diet without fear.

Listen now and let's step into more confidence when it comes to feeding your body well.

Referred to in this episode:

Understanding and Managing Oxalates Free Download

Work with Laura

Effect of Cooking on Oxalate Content of Foods.

J Agric Food Chem 2005 Apr 20;53(8):3027-30. doi: 10.1021/jf048128d

Department of Family and Consumer Sciences (Nutrition), Department 3354, University of Wyoming, 1000 East University Avenue, Laramie, Wyoming 82071, USA.

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#321 Breast Cancer and Your Hardwired Brain - Increase Your Capacity for Joy Feb 16, 2024

How can someone expect to have the ability to deal with and manage a breast cancer diagnosis when they never thought this would happen in their life?

Maybe they don’t.

But we do have the capacity to learn these skills.

In this episode we’ll talk about the challenge of overcoming how your brain is hardwired to freak out, to be fearful, and to think in worst-case scenarios.

You may think you’re stuck with all of these negative emotions because that’s just how your brain works, but that’s not the case.

We’ll talk about how to overcome your hardwiring so you can increase your capacity to feel at peace and create more joy in your life.

Referred to in this episode:

How to work with Laura

Episode #156 Breast Cancer and Scanxiety

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#320 Breast Cancer and the Beauty of Biodiversity Feb 13, 2024

The diagnosis and treatment of breast cancer can lead to a powerful disconnect from the body.

Many survivors feel betrayed by their own bodies and often that distance piles onto existing body image issues.

Sadly, when we lose connection with our bodies, there’s no way we can care for them in the ways necessary to support healing.

We lose sight of the magical interplay of our biology and how every part of our system has an important role and how strong and vital our connection to nature is.

Over recent decades this has led to a frightening reduction in the healthy biodiversity of the human gut.

In this episode, I hope to help you understand the beautiful ecosystem that is your body, and how important it is to understand the simple steps you can take to support increasing your own biodiversity.

Our gut health isn’t just a matter of poo.

Like the roots of a great tree is the foundation of the forest, our gut health affects our entire system, and getting to know and love how to support gut health can be a game changer for your body.

Listen now and hear about:

How human gut diversity is changing

What’s causing that to happen.

How our health is impacted by these changes

How you can turn the tide to support your metabolic health

Referred to in this episode:

Work with Laura

Akkermansia Muciniphila

How to choose a probiotic

Prebiotic foods

Probiotic foods

Studies: Evaluation of the Effects Associated With the Administration of Akkermansia Muciniphila on Parameters of Metabolic Syndrome (Microbes4U)

Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study

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#319 Breast Cancer and Breaking the Code of Silence to Form Deeper Connections Feb 09, 2024

If there’s one thing I could change about the experience of breast cancer, (even though it’s hard to pick only one) It would be the compulsion to hold everything in because of the fear of worrying or upsetting someone else.

All emotions are a part of the human experience, and having the skill to express, process, and release negative emotions so that you have the space in your life to increase positive emotions is critical in the healing process.

In this episode, I’ll share a personal story with you that got me thinking about the pain we bring on ourselves when we won’t express our struggles even to ourselves.

I’ll tell you some of the reasons why that happens, and I’ll give you some ideas of how you can change that.

We must work together to break the silent suffering that too many of us endure after a breast cancer diagnosis.

Listen now and let’s start that process.

Referred to in this episode:

How to work with Laura

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#318 Breast Cancer, Stress and Trauma - It Didn't Start With You Feb 06, 2024

Today, we're diving into a fascinating topic: how generational trauma affects our epigenetics, and the profound impact stress has on our bodies.

Generational trauma, a term that's gaining more recognition, refers to the emotional and psychological impacts of traumatic experiences that are not just lived by one generation but are passed down through the next.

This isn't merely psychological; it's embedded in our very biology, in our epigenetics. Epigenetics is the study of how our behaviors and environment can cause changes that affect the way our genes work. Interestingly, these changes do not alter our DNA sequence but can change how our body reads a DNA sequence.

Research has shown that the stressors our ancestors faced, the hardships, and the emotional turmoil, can leave a mark on our genes, influencing our health risks, stress responses, and even our behaviors.

This understanding tells us that our family's past trauma may play a role in our own health story, including our journey with conditions like breast cancer.

The good news is that awareness is the first step towards healing.

By acknowledging the roots of our stress and understanding its biological basis, we can begin to heal not just our minds but our bodies.

In this episode, we'll explore strategies for recognizing signs of generational trauma, methods to address and heal these deep-seated issues, and how we can alter our epigenetic expressions for better health. Our bodies may carry the stories of our past, but they also hold the potential for healing. Together, let's embark on this healing journey, transforming the legacy we pass on to the next generation.

Referred to in this episode:

Ways to work with Laura Studies: Transgenerational Epigenetic Inheritance: Prevalence, Mechanisms, and Implications for the Study of Heredity and Evolution

Stress during pregnancy and epigenetic modifications to offspring DNA: A systematic review of associations and implications for preterm birth

Paternal Stress Exposure Alters Sperm MicroRNA Content and Reprograms Offspring HPA Stress Axis Regulation

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#317 My Breast Cancer Story - Looking Back with a New Perspective Feb 02, 2024

In today's heartfelt episode, I'm diving deep into my personal journey through the trials and triumphs of battling not one, but two breast cancer diagnoses, and how living with stage four cancer has transformed my life in ways I could have never imagined. This episode isn't just about survival; it's about thriving in the face of adversity and discovering an incredible healing evolution along the way.

The first time around, I navigated the maze of treatments, emotions, and the inevitable questioning of "why me?" Yet, it was during these moments of vulnerability that I found an inner strength that carried me through to remission, but the journey was far from over.

When cancer touched my life for the second time, it brought with it a diagnosis of stage four. This news could have easily broken me, but instead, it served as the catalyst for profound personal growth and transformation. I came to understand that my body, mind, and spirit were inextricably linked, and that healing one meant nurturing all.

Throughout this episode, I share the strategies and mindsets that have been instrumental in not just coping with cancer, but in flourishing despite it. From adopting a holistic approach to healing, to finding joy in the smallest moments, and the importance of a supportive community, these insights have reshaped my approach to life and health.

Living with stage four cancer has taught me that every day is a gift, and that our greatest challenges can lead to our most profound discoveries about ourselves. This journey has been about more than just surviving; it's been about learning to live with intention, grace, and gratitude.

Join me as I share my story, in the hopes that it will inspire, comfort, and empower you, no matter what challenges you may face.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

The Metabolic Approach to Cancer

Radical Remission

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#316 Empowering Breast Cancer Survivors - Unveiling the Role of Scent Awareness in Metabolic Health Jan 30, 2024

Today’s episode is a special one for my fellow breast cancer survivors. We’re going to explore the world of mitochondrial health, and the impact of synthetic fragrances, and discover how natural essential oils can support our metabolic health.

Our focus begins with the mighty mitochondria, these tiny organelles are crucial for energy production, and we discuss how their health is vital, especially for breast cancer survivors.

Then, we shift gears to discuss the hidden impact of synthetic fragrances. While these fragrances may seem harmless, they can have unseen effects on our health, particularly on our sensitive mitochondrial function. I share insights into how these synthetic elements can disrupt our body's natural processes and why being mindful of what we inhale is as important as what we eat or drink.

We explore how natural fragrances not only uplift our spirits but also provide health benefits. From their mood-enhancing properties to respiratory benefits.

If you’re a breast cancer survivor or someone interested in holistic well-being, this is your invitation to learn, grow, and thrive. Let's embrace the natural solutions that surround us and use them to fuel our journey towards optimal metabolic health.

Referred to in this episode: Better Than Before Breast Cancer™ Life Coaching Membership

The Terrain Ten Online Assessment

#27 Breast Cancer recovery and Multiple Chemical Sensitivity

The Breast Cancer Recovery Coach Dr. Nasha Approved Shop

Book: Mitochondria and the Future of Medicine: The Key to Understanding Disease, Chronic Illness, Aging, and Life Itself Video: Mitochondria video - Khan Academy

Studies: DEHP-induced mitophagy and mitochondrial damage in the heart are associated with dysregulated mitochondrial biogenesis

Mitochondria as target of endocrine-disrupting chemicals: Implications for type 2 diabetes

Articles:

21 Benefits of Using an Essential Oil Diffuser in your Home

The Benefits of Using Essential Oils in Your Home Fragrances

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#315 Could Breast Cancer Be The School of Unlearning? Jan 26, 2024

Sometimes, I really wish we could unlearn all the scary, limiting things we’ve been taught throughout our lives.

Imagine if we could stop believing that we have no power, that cancer isn’t curable, that we’ll never be able to live without fear, that we shouldn’t rock the boat, that we shouldn’t make more than our husbands etc, etc, etc…

How many things have you learned that result in you playing small, keeping your emotions, thoughts, and expectations stuffed somewhere inside your body, and feeling sick and exhausted?

What if you could decide to unlearn all of it and what if breast cancer was your entrance to the school of unlearning?

Join me in this episode and let’s explore what it means to go to the school of unlearning, and how you can decide to create a life that’s better than before breast cancer™.

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

The Boy, The Mole, The Fox and The Horse

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#314 Breast Cancer and an Integrated Approach to Health-Where Western Science and Eastern Traditions Agree Jan 23, 2024

Looking to discover a fresh perspective on the integrative approach to health? 🌱 You don’t want to miss this episode! 🎧

Join me and let’s explore the fascinating world where Western science meets ancient Eastern philosophies.

In this episode, I’ll share how modern scientific research has verified the wisdom passed down for centuries in Ayurveda.

Wondering how this applies to your healing journey as a breast cancer survivor? Hold tight, because we're about to uncover some powerful insights from culinary spices to chronic illness. This is a conversation you don't want to miss!

So get cozy, grab a cup of herbal tea, and join me on this podcast adventure into the world of integrative health. And don't forget to share this enlightening episode with fellow survivors, thrivers, and cancer patients in your life - knowledge is power!

Referred to in this episode:

Ayurveda Mini-course

Terrain Ten Assessment

Better Than Before Breast Cancer Life Coaching Membership

California College of Ayurveda

Chronobiology: Biological Timekeeping

Ayurveda Beginner's Guide: Essential Ayurvedic Principles and Practices to Balance and Heal Naturally Follow me on Social Media:

#313 The Truth About Breast Cancer and Self-Care - It Isn't All About Bubble Baths Jan 19, 2024

The truth about self-care after breast cancer is that it doesn’t have to be luxurious or expensive. In this episode, we’ll explore the fundamental acts of self-care—like getting enough sleep, nourishing your body with whole foods, and staying hydrated—and how they can truly make a difference in your overall well-being as a survivor.

With just 168 hours in a week, prioritizing self-care and making conscious choices to care for yourself is a precious task. Allow me to bust the myth that you don't have time to exercise, eat right, or practice self-care. Trust me, you can fit it all in!

To help you overcome the time crunch, I’ll provide you with practical tips and strategies for incorporating self-care into your daily routine.

I want you to understand that taking care of yourself isn't selfish—it's essential. You deserve to prioritize your well-being.

This episode is loaded with practical advice, and a whole lot of love. So make sure to hit that play button and join me for a journey towards self-care as a breast cancer survivor.

Referred to in this Episode:

Better Than Before Breast Cancer Life Coaching Membership

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#312 Three Tips For Managing Hot Flashes After Breast Cancer Jan 16, 2024

In this episode, we're diving deep into a topic that affects so many of us on our breast cancer recovery journey – those pesky hot flashes! We know firsthand how these surges of heat can be uncomfortable, disruptive, and downright miserable. But fear not, because help is here!

The "Why" Behind the Heat:

Delve into the fascinating science behind hot flashes as we shed light on why they happen during and after breast cancer treatment. From hormonal changes to the impact on our body's thermostat, we're unpacking the mystery behind these unwelcome visitors. Knowledge is power, and understanding the "why" behind hot flashes is the first step in taking control!

Simple Lifestyle Modifications:

Discover three tried-and-true lifestyle modifications that can make a world of difference in reducing both the frequency and severity of hot flashes. From optimizing your nutrition to finding relaxation techniques that resonate with your unique journey, we've got your back! Remember, small changes can lead to big results. Let's find the strategies that work best for you. 💚✨

Ready to wave goodbye to those hot flashes? Tune in to our latest podcast episode, available now on your favorite podcast platform.

Referred to in this episode:

Take the Terrain Ten Assessment

Fasting Protocols Free Download

Better Than Before Breast Cancer™ Life Coaching Membership

"The Wisdom of Menopause" by Christiane Northrup, M.D.

"The Menopause Book: The Complete Guide" by Barbara Kantrowitz and Pat Wingert

"The Complete Natural Medicine Guide to Women's Health" by Sat Dharam Kaur

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#311 Redefining Happiness After Breast Cancer-Breaking Through the Happiness Ceiling Jan 12, 2024

Get ready to shatter the glass ceiling of happiness! In this empowering episode, we're diving deep into a common phenomenon that affects us all: the 'happiness ceiling.'

Join me as we explore the powerful tendency we have to self-sabotage when life gets unbelievably good or positive change starts stretching beyond our comfort zone.

Why do we do this? How does it impact our lives? And most importantly, what can we do to break free from this self-imposed limitation?

In this episode, I’ll shine a light on the psychology behind this phenomenon. Discover practical strategies and mindset shifts for reclaiming your worthiness of happiness and success, no matter where you're at in your breast cancer journey.

This show will help you uncover hidden beliefs, confront self-sabotaging patterns, and create a roadmap to soar beyond your happiness ceiling. (Think of Charlie and the Chocolate Factory!)

If you’re ready to embrace the incredible potential that awaits you, tune in now to gain the tools and inspiration you need to rewrite your story and live a life that’s Better Than Before Breast Cancer™. 😊🎉

Referred to in this episode: Dr. Nasha Approved Store

Better Than Before Breast Cancer™ Life Coaching Membership

Thoughts to consider:

I am open to receiving unlimited happiness in my life.

As I teach myself to stay open to receiving unlimited happiness, it's going to feel uncomfortable. And that's okay.

When I feel uncomfortable, as I break through my happiness ceiling, I'm going to hold my own hand, have my own back, and I'm going to reach out for any support I need.

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#310 The Magnesium Effect - Supercharge Your Breast Cancer Recovery Jan 09, 2024

Today's podcast episode is all about the powerhouse mineral - magnesium.

Did you know that magnesium plays a crucial role in maintaining strong and healthy bones? 🦴✨

We'll dive into why magnesium matters for your bone health, especially after cancer treatment. We'll also explore some fantastic food sources that can naturally boost your magnesium levels. 🥦🍠

Plus, we'll discuss how to recognize if you might need some additional magnesium supplementation.

So, grab your favorite cup of tea ☕ and tune in!

Remember to always consult with a healthcare professional before starting any new supplements

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Infrared Spectroscopy and Magnesium Content of Bone Mineral in Osteoporotic Women

Copper, Magnesium, Zinc and Calcium Status in Osteopenic and Osteoporotic Post-menopausal Women

Can Magnesium Help Relieve Menopause Symptoms?

Magnesium and Human Health: Perspectives and Research Directions

Evaluation of Osteopenia and Osteoporosis in Younger Breast Cancer Survivors Compared with Cancer-Free Women: A Prospective Cohort Study

Bone Health Guide for Breast Cancer Survivors

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#309 Break Free from Negative Emotions and Limiting Beliefs After Breast Cancer Jan 05, 2024

Join me in this episode as we dive deep into the fascinating connection between negative emotions and limiting beliefs.

We’ll explore what these terms really mean, uncover their intertwined nature, and shed light on how they impact our lives.

But it doesn't stop there – I'll also reveal the transformative power of releasing these emotional roadblocks, and the incredible benefits that await on the other side. 🌟

Plus, I'll share practical steps to help you embark on the journey towards releasing these thoughts and emotions from your life so you have the space to create a life that’s Better Than Before Breast Cancer™

Don't miss this eye-opening conversation that will empower you to conquer those inner barriers and pave the way for a more fulfilling life. Tune in now!

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

Shop the New Store

Follow Laura on Facebook and Instagram

#308 Get Healthier After Breast Cancer By Doing This One Thing Jan 02, 2024

If you’d like to give up the idea of dieting or losing weight every time the new year rolls around, this episode is for you.

With the fast pace of life, and the challenge of managing your energy, we seem to forget how to eat more with each passing year.

The food industry is full of great marketers, hooks, bright colors, and intense flavors that draw us in with promises of convenience and time savings.

But what are the ultra-processed foods that make up more than 70% of the food supply in the U.S. and increasingly taking more of the market share on the grocery shelves in other countries really doing to our bodies?

In this episode, I’ll fill you in on how they affect your body, your brain, and your weight.

If knowledge is power, and I believe it is, this show will give you the power to change the way you nourish and support your body.

Listen now.

Your future self will thank you.

Referred to in this episode:

67 Weight-Loss Statistics You Should Know

U.S. Weight Loss Market 2023–2032

Association between ultra-processed food consumption and risk of breast cancer: a systematic review and dose-response meta-analysis of observational studies

Association between ultra-processed foods and risk of cancer: a systematic review and meta-analysis

Ultra-processed foods: how functional is the NOVA system?

Everything in moderation? Focusing on ultra-processed foods

Database Indicates U.S. Food Supply Is 73 Percent Ultra-Processed

The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study

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#307 You Don't Have to Have Breast Cancer to Live the Life You Want Dec 29, 2023

When it comes to living the life you desire after breast cancer, it can be difficult to overcome deeply ingrained belief systems and worry about how others will think of or judge you for changing your life.

The fear of change can be so powerful that some people will cling to being ill because illness seems like a valid excuse to escape the things they don’t want to do.

But, trying to show up as a sick person doesn’t support healing, living joyfully or creating a full life.

So why do we think that we have to prove we’re too sick to go back to a life that may have contributed to our illness to begin with?

Why do we let other people’s thoughts stop us from pursuing our happiness?

Why do we continue to choose thoughts that keep us stuck and hoping for something bad to happen to give us an out?

In this episode I’ll tell you some of the reasons I hear and some of the thoughts I had to work through when I was faced with making a big change in my own life.

I’ll also offer you some mindset shifts to help you work through some of these common thought errors so you can create a life you love that’s better than before breast cancer.™

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

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#306 Breast Cancer, Immunity, and Fasting - Supporting Healthy Outcomes With Less Food Dec 27, 2023

How would you like to start the new year with a focus on health rather than weight loss?

This time of year, after holiday indulgences, many of us turn to the scale as a measurement of supporting our health.

In this episode I’d like to offer a different perspective on supporting your health that can improve your immune system and have the beneficial side effect of leading to a healthier weight in many cases.

Unless you’ve been living under a rock, I’m sure you’ve heard the craze of intermittent fasting for weight loss.

But do you know that fasting has many more beneficial effects that can strengthen your immune system and even support you in the cancering process?

Listen now and get an eye-opening view on the importance of when to eat.

Referred to in this episode:

Release 2023 – Create a New Year That’s Better Than Before Breast Cancer

Download - 90 Days of Wellness- Fasting and food Protocols

Fasting triggers stem cell regeneration of damaged, old immune system

The immune hunger games: the effects of fasting on monocytes

Fast Like A Girl

The Cancer Code

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#305 Simplifying Life After Breast Cancer to Increase Joy Dec 22, 2023

One of the most important, and most challenging things around the holidays is to remember that self-care is a priority.

Traditions can be fun and comforting, but they can also be burdensome and overwhelming.

This episode is a gentle reminder that things don’t have to be the way they’ve always been if it isn’t working for you anymore.

It might be time to remember that the most important thing at the holidays or any day is you and your presence.

Is it time to let some things go?

Is it time to ask yourself what it is that you truly enjoy?

Is it time to simplify your life so you can be more present for the things and the people that you truly enjoy?

Listen now and create more space for joy in your life.

Referred to in this episode: Better Than Before Breast Cancer Life Coaching Membership 

90 Days of Wellness 

Becoming You 2.0 

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#304 Why We Get Breast Cancer and How The Metabolic Approach Supports Healing Dec 19, 2023

How often have you wondered why you’re supposed to follow healthy lifestyle practices? What is the actual purpose? What are they accomplishing in your body?

Especially when you feel ok if you don’t follow them and your doctor might even tell you that these practices don’t matter or won’t make a difference in your treatment.

In this episode, I’ll walk you through Cancer 101 by explaining the two competing theories of why we get cancer.

I believe that knowledge is power and when you understand how these theories are both valid and important, you may be more inspired to take power over supporting your metabolic health.

Referred to in this episode:

All the carcinogens we cannot see

Siddhartha Mukherjee

Soon we'll cure diseases with a cell, not a pill

A New Way of Looking at Cancer

Cancer as a mitochondrial metabolic disease

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#303 A Life That's Better Than Before Breast Cancer Requires This One Thing Dec 15, 2023

After a breast cancer diagnosis and treatment, you may find yourself wanting something new in life.

As a new year approaches, it feels like a good time to set that goal you’ve been saying you were going to achieve for the last several years.

But here’s the thing, unless you understand why you haven’t made it happen in the past, saying you want it will probably have the same result its always had.

When you want to create something, change a habit or transform a relationship, the first step is to let go of all the things you’ve thought about it that have kept you where you are now.

You may think you’re being realistic by basing your future on what’s happened in the past, but it’s the decision to stop living in the past that creates the space you need to move forward.

Sound confusing?

Check out this episode and let me clear things up so you can clear things out and finally create the life that’s Better than Before Breast Cancer™

Referred to in this episode:

Release Workshop: Create a Year that’s Better Than Before Breast Cancer™

Better Than Before Breast Cancer™ Life Coaching Membership

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#302 The Benefits of Infrared Light Therapy After Breast Cancer Dec 12, 2023

On this Tuesday Terrain Talk Episode, we’ll explore the amazing benefits of infrared light.

I’ll share how this safe, non-invasive therapy supports our overall wellness and what the evidence is pointing to when it comes to its use in cancer therapies and seasonal effective disorder.

I’ll share my own experience with infrared light therapy and give you resources to investigate to see if this is something that would benefits your metabolic health and your healthy lifestyle.

Check it out now.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

90 Days of Wellness

Becoming You 2.0

Metabolic health practitioners

Studies on infrared therapy and cancer

Treatment of triple negative breast cancer by near infrared light triggered mild-temperature photothermal therapy combined with oxygen-independent cytotoxic free radicals

Clearlight Infrared Saunas

Infrared Product reviews

Infrared Lamp Reviews

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#301 Finding Balance Between Good and Bad After Breast Cancer Dec 08, 2023

With all the unrest in the world today and all of the emotional challenges that can present themselves around the holidays, how do you stay in balance?

Do you feel guilty for having a good life while others are suffering?

Are you so focused on the suffering and unrest that your life and your health get caught up in the negativity?

Most of us go through seasons in our lives where these things happen.

But there are ways to pull yourself out of the struggle while still feeling and processing all of the emotions that you experience.

In this episode I’ll share some insights on why negative things seem so heavy and powerful and a simple practice you can turn to when you need to reestablish balance and allow yourself to be joyful in your life.

Referred to in this episode: Better Than Before Breast Cancer™ Life Coaching Membership

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#300 Your Body Wants to Thrive After Breast Cancer Dec 05, 2023

This episode is the culmination of six years of podcasting, 300 episodes, nearly 300,000 downloads, two breast cancer diagnosis, and five years of coaching other breast cancer survivors.

I have learned A LOT on this journey, but I want to share the most important thing with you on this show.

If you’re frustrated with your body, if you think you’re doing all the right things and your body isn’t cooperating, if you think you have to fight harder, do more, be more disciplined, this episode is for you.

I want to relieve you of the burden of carrying that heavy warrior shield and assure you that lightening that load and turning to the practice of compassion for your own body is the key to supporting your health and your ability to heal.

Take a deep breath, release the fight for the next 30 minutes and listen in.

Referred to in this episode:

Better Than Before Breast Cancer™ Life Coaching Membership

Year on the wall

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#299 Trust Yourself to Change Your Life After Breast Cancer Dec 01, 2023

Confusion, overwhelm, and being “stuck” all have one thing in common…lack of self-trust.

It’s so easy to get caught up in other people’s ideas, opinions, and judgments that you forget something vitally important….you are the expert on you.

You are the only one who knows what you want in your life, what feels good to your body, and what makes you happy.

Isn’t it time to learn to trust yourself again?

In this episode, we’ll talk about some simple, seemingly innocent thoughts that derail your self-trust and how you can choose a different approach that supports your ability to be confident in creating the life you want to live after breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#298 Food is Not the Problem A Reminder of Your Power Nov 29, 2023

There was a time, not so long ago, when food was a focus of daily life solely for survival.

People farmed, hunted, gardened, canned, and put a lot of effort into ensuring there would be enough food to keep them alive.

Now, there are so many food options that the choices are overwhelming, it’s easy to overconsume and become overwhelmed.

Add in the fear factor that comes up after breast cancer and there’s a whole new layer of confusion.

You worry about:

The right choice

The safe choice

What will heal you

What will help you lose weight

What will prevent inflammation

And that’s how the diet industry gets you or leaves you overwhelmed, and you just give up.

In this show, I’ll give you some insights on something more important than what food to choose, what diet to follow, or what new supplement to take…what you think about food and food choices you make.

Sound too simple? Check out this episode and see what you think.

Get support in the Better Than Before Breast Cancer Life Coaching Membership and the Becoming You 2.0 Eight Weeks of Reinventing Life After Breast Cancer Program

Join Laura's 90 Days of Wellness journey into Deep Health for Breast Cancer Survivors

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#297 The Importance of Metabolic Flexibility After Breast Cancer Nov 21, 2023

There’s no one way to feed every human body but there are ways to support your body in using different foods efficiently. This is referred to as metabolic flexibility and it’s an important concept when it comes to support the terrain of your body.

When you’re metabolically flexible, you can worry less about eating more carbs now and then because your overall lifestyle helps your body to smoothly transition from occasional indulgences back to your preferred way of eating.

More importantly, metabolic flexibility can reduce the risk of many lifestyle diseases and support healthy aging and longevity.

Listen to this episode and learn more about what metabolic flexibility is, why it’s important for your health and how you can improve it starting today.

Referred to in this episode:

Metabolic flexibility in health and disease

Get support in the Better Than Before Breast Cancer Life Coaching Membership

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#296 How to Lean Into Life After Breast Cancer Nov 17, 2023

When it comes to life and breast cancer, it’s not uncommon for me to hear women say that they lost a chunk of their life to it or that breast cancer robbed them and they’re right.

Anytime we tell ourselves a story like that, we’ll find a way to prove we’re right.

In this episode, I’ll offer you another view, one that allows you to feel all the things that come up and still choose to lean into life regardless of the circumstances.

One of the biggest mistakes I see is women having the belief that everything should feel good and comfortable for it to be right.

I’ve found exactly the opposite.

The things that we’re the most uncomfortable are the things that have brought the biggest rewards to my life.

But you need to have the right tools to support you in creating the life you want while you feel uncomfortable emotions.

Listen now and hear the exact steps to do that.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#295 Embrace The Nap to Support Your Health After Breast Cancer Nov 14, 2023

One of the ways cancer and it’s treatment effects is long lasting fatigue. Unfortunately, managing that fatigue is something that many survivors find challenging to deal with and they end up judging themselves at the idea of resting more than they used to.

In this episode, I’m going to share more insights on what contributes to fatigue after breast cancer treatment and why it's not only okay to give yourself permission to nap, but how doing so can actually improve your health.

Grab a cozy blanket, listen in and then catch some extra Zs for your body and your brain.

Referred to in this episode:

Sustained Mild Inflammation in Cancer Survivors: Where to from Here?

Suddenly Feel So Tired — Could I Be in Menopause?

Napping: Benefits and Tips

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#294 How Accepting What Life Is Now Can Make Life Even Better Than Before Breast Cancer Nov 10, 2023

Have you ever noticed how you talk yourself into staying uncomfortable?

It happens when you know something in life doesn’t feel right. Maybe it’s served it’s purpose, or maybe you’ve changed and you need something different or you want to express your need or dream for the first time ever.

Then you tell yourself things aren’t so bad.

You tell yourself you “should” be happy.

You “should” be grateful.

And in doing that you avoid looking at what is actually happening, and you create low level, long term discomfort.

That’s the kind of thing that makes us sick.

In this episode, I’ll talk about why we do that to ourselves and how to stop it.

There’s a simple beauty in accepting life as it is now and giving yourself permission to stay in it and embrace the truth.

Check out this episode and learn to okay with what is so you can make it even better.

Referred to in this episode: The Better Than Before Breast Cancer Life Coaching Membership

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#293 Blood Sugar Management is About More Than Carbohydrates Nov 07, 2023

When it comes to managing your blood sugar, a low carbohydrate diet is only part of the picture. Without understanding the other pieces, you can easily find yourself frustrated by thinking you’re doing all the things and still not having the result you’re hoping for.

In this episode, I’ll talk about 4 other big players in the game of blood sugar management.

There’s rarely, if ever something in our body that is affected by just one mechanism and blood sugar is no different. There are other lifestyle factors and the process of aging itself that can have a big impact on blood sugar management.

Because this is such an important aspect off metabolic health, you need to have all the pieces of the puzzle so you can take a holistic approach to this critical piece of your health.

Listen now and gain more tools to support your amazing body.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

#74 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 1

#75 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 2

Tests to determine menopausal status

Estrogens and the regulation of glucose metabolism

The Impact of Poor Sleep on Type 2 Diabetes

Chronic stress puts your health at risk

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#292 From Breast Cancer Diagnosis to Non-Profit CEO with Ashley Rath-Melton Nov 03, 2023

The personal experience of breast cancer is a powerful thing.

It changes minds, lives and relationships.

Fortunately, it also motivates many women to reach out and support others who lives are impacted by this disease.

In this episode, you’ll hear the story of a group of women who did exactly that.

I’ll talk with Ashley Melton-Roth, Founder and CEO of the non-profit, Rebuild a Bitch.

Ashley and her team of survivors know the power of coaching and the need for emotional support after a breast cancer diagnosis, so they created an organization to help offer that support to more women.

Listen now to hear Ashley’s powerful story and her dream has become an incredible resource for women like you to be able to work with her team of coaches (including yours truly).

Referred to in this episode:

Rebuild a Bitch

Follow Rebuild a B on: Facebook

Donate to Rebuildab.org

Apply to Rebuildab.org

Get the book: Next Level

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#291 Breast Cancer and The Sunshine Vitamin - Everything You Need to Know Oct 31, 2023

Need more Vitamin D? Go get some sunshine…right?

Not always.

This powerful substance supports many important processes in your body but sunshine isn’t always enough.

There are many factors that affect the levels of active vitamin D in your body.

In this Tuesday Terrain talk episode, we’ll talk about:

-How your body makes and uses vitamin D

-What it really does to support your health

-How you can get it from food

-When you might need to turn to supplementation

And

-How your unique body may affect your vitamin D levels.

Listen now and learn how to make an informed decision when it comes to the sunshine vitamin and your health.

Referred to in this episode:

Wild Planet Sardines in EVOO

Low Vitamin D Levels

Meta-analysis of vitamin D, calcium and the prevention of breast cancer

25-hydroxy vitamin D test

Vitamin D physiology

Vitamin D, Obesity and COVID-19

Colour Counts: Sunlight and Skin Type as Drivers of Vitamin D Deficiency at UK Latitudes

Vitamin D deficiency 2.0: an update on the current status worldwide

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#290 Celebrating One Life to Inspire Countless Others Oct 27, 2023

Sometimes it’s hard to process another person’s breast cancer story.

Olivia Newton John, Kelly Preston, Suzanne Sommers, or a personal friend.

We can easily get caught up in making their story your own and that never leads to a good place.

In this episode, I focus on celebrating the story of another survivor, on embracing and honoring her journey to make your life fuller, richer, and happier without focusing on the length of time involved.

There’s so much that we can learn from each other if we step out of fear and step into inspiration and living fully in the gift of today.

#289 A Better Way to Think About Food After Breast Cancer Oct 24, 2023

How many times have you found yourself labeling food as “good” or “bad”?

How often have you felt guilty or ashamed of yourself for making a “bad” choice or doing the “wrong” thing when it comes to what you eat?

The fear of food is a real thing, and it can lead to a lot of unhealthy behaviors like, oddly enough, eating more of what you think of as “bad” food because…why not go all in?

But it can also increase stress when it comes to making healthy decisions around food.

In this Tuesday Terrain Talk episode, I’ll give you some food facts that you might find surprising, and by the end of the show I hope you’ll have a new perspective on thinking about food.

I’ll offer you a different way to think about and approach food that will hopefully reduce stress and improve your food choices at the same time.

Check it out now.

Referred to in this episode:

The 5-Day Sugar Reset

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#288 Finding Happiness Between Not Enough and Too Much After Breast Cancer Oct 20, 2023

If I could delete a belief that limits change and happiness in people’s lives I think it would be all or nothing.

When we think we have to do it all, we often end up doing nothing, because it isn’t possible to do it all, especially all at once.

In this episode I‘ll share some insights on the results I have witnessed from all or no thinking and how both thoughts usually land us in the same place.

More importantly, I’ll offer you the one belief that will not only set you free from the vicious cycle of all or none thinking, but it will give you the support you need to transform your life.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

The 5-Day Sugar Reset

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#287 Managing Stress When You Don't Think You're Stressed Oct 17, 2023

When it seems like the world is going mad, and everywhere you look is sadness, anger and aggression, do you realize how much stress that creates for your body?

Do you understand how much stress can impact your health?

On this week’s Tuesday Terrain Talk we’ll talk about

-How environmental circumstances add to your stress levels

-How to know when your body is experiencing stress

-Questions you can ask yourself to come to terms with your circumstances

-And two gentle practices that release stress and increase compassion in your life.

Listen now, take a breath with me and show yourself the love you want to put out into the world.

Referred to in this episode:

Better than Before Breast Cancer Life Coaching Membership

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#286 Celebrating Three Years of Healing After Breast Cancer Oct 13, 2023

I never thought the day would come when I would hear the words “You have cancer.” For the second time.

But three years ago that happened. And although it devastated me in the moment, it was the beginning of transforming my life and taking the deepest dive ever into healing and harnessing the power of my mind.

In this episode, I’ll share some of the things I’m celebrating on this cancer-versary, but more importantly, I’ll share the two thoughts I adopted that have been the root of transforming my life.

Listen now and take another step into immersing yourself in compassion, healthy boundaries, and prioritizing your health.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching membership

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#285 One Mindset Shift That Could Change Your Health Outcomes Oct 10, 2023

Today is National Metabolic Health Day and I am a proud sponsor of this event because I know personally and see firsthand the results of poor metabolic health.

One thing I also see is a mindset that stops so many of my clients from taking even small steps to support their wellness.

On today’s Tuesday Terrain Talk episode, I’ll offer you a new way to think about moving forward with creating healthy habits and achieving the goals in your life that help you to feel good in your body.

Listen now and check out the link to Metabolic Health Day regardless of when you listen to this episode.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

National Metabolic Health Day

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#284 Marriage Self-Care and Survivorship After Breast Cancer with Jen Delvaux Oct 06, 2023

Marriage, breast cancer, a spouse with brain cancer, raising children and finding a way to care for yourself.

Is it possible to manage all of this and find your way to a joyful life?

Meet Jen Delvaux, host of the wildly successful podcast show "Not Today Cancer" and the author of "Not Today Cancer: A Non-typical Guide for the Girl Who Wants to Thrive, Not Just Survive.

Jen is an incredibly inspiring woman who’s been through it all and still found her way to create a life of joy, love, and time for self-care.

Check out today’s episode and pick up some priceless advice on how to support yourself so you can show up even better for those you love.

Referred to in this episode:

Jen’s Website

Follow Jen on Facebook

Follow Jen on Instagram

Get Jen’s Book

Follow the Not Today Cancer Podcast

Check out Jen’s Rise and Reset Community

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#283 Your Metabolic Health is the Ounce of Prevention You Need After Breast Cancer Oct 03, 2023

As the season changes to fall, breast cancer awareness month rushes in with dropping of leaves, and we survivors can easily get caught up in the emotional triggers that come with all the hype and scary stories that accompany this month of awareness.

Then there’s the idea of awareness itself.

Sure, early detection is important but isn’t prevention more important?

What if, in addition to regular mammograms and breast exams we focused on supporting our metabolic health?

Would that change the ever-rising numbers of breast cancer diagnoses?

According to the National Institute of Health, it would.

But what steps can you take to support your metabolic health?

How do you even know what your body needs?

Well, your body has a special way of telling its story and in this episode, I’ll walk you through how to know that story and be the editor so that story becomes the best seller you want it to be.

Listen now and let’s step into a place of power.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

#15 Fatigue, Weight Gain and the MTHFR Gene

Breast Cancer Risk Factors You Cannot Change

Modifiable Lifestyle Factors: Opportunities for (Hereditary) Breast Cancer Prevention

Lifestyle Risk Factors for Breast Cancer in BRCA1/2-Mutation Carriers Around Childbearing Age

Information for families with a pathogenic variant in the ATM gene

Pathogenic Variants in CHEK2 Are Associated With an Adverse Prognosis in Symptomatic Early-Onset Breast Cancer

Nutrition Genome

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#282 Healthy Boundaries and Toxic Relationships After Breast Cancer Sep 29, 2023

After a breast cancer diagnosis, the most common thoughts we go to are what’s safe to eat and how to exercise more.

Yet, when I ask other survivors why they think they got cancer, most will tell me it was a toxic personal or professional relationship that made them sick.

Relationships and emotional wellness are a huge part of our lives and they have a huge impact on our health.

So, why do we downplay the effect that toxic relationships have on us and how do we learn to create and honor healthy boundaries without judging ourselves?

In this episode, I’ll dig into this very topic, and I think you’ll walk away feeling a lot better about taking care of yourself without feeling guilty about it.

Referred to in this episode:

Creating Time for You After Breast Cancer

Better Than Before Breast Cancer Life Coaching Membership

The Gift of Fear

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#281 Knowing Your GKI After Breast Cancer Could Change Your Lifestyle Choices Sep 26, 2023

This is a special episode because right before I recorded it I received my official Terrain Certified Network Badge!

After a year of study and coursework with Dr. Nasha Winters, I’m ready to go!

The first thing I ‘d like to do is give you a new area of your health to explore. It’s called your GKI.

In this episode, I’ll tell you about your GKI, what it means to you, what you can learn from it, why it’s important that you know what it is and keep it in a healthy range, and how to figure all of that out.

Your metabolic health is the foundation of your wellness and the more you learn about it, the more you realize how much control you have over your wellness.

Join me in this episode and learn about a tool you can use to step into the driver's seat of your metabolic health.

Referred to in this episode:

Creating Time for You After Breast Cancer

Glucose Ketone Index (GKI)

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#280 How Breast Cancer Survivors are Like Navy Seals Sep 22, 2023

You know how sometimes you're just doing your thing, and BOOM! A light bulb goes off in your head? 💡

That happened to me, and I just had to share it with you on this episode.

First off, I talk about how much I admire Navy SEALs. No, no, not because they're tough guys in movies, but because they're the real deal when it comes to mental strength and pushing through discomfort. 🏋️‍♀️

And guess what?

We're kinda like Navy SEALs too! Yup, you heard me right. We face discomfort every day, whether it's side effects from treatments or just the emotional rollercoaster we're on. But we don't let that stop us. We keep spinning the wheels of our lives, just like I do in my spin class, even when my hands and feet hurt from chemo. 🚴‍♀️

The second big thing is about taking responsibility. We make hard choices, really hard ones, but we own them. We're the bosses of our own bodies, and we decide how to move forward, just like a Navy SEAL in training. 🌟

Lastly, I talk about the power of support and love. Navy SEALs have each other's backs, and so do we. When you meet another breast cancer survivor, it's like meeting a long-lost friend. We get each other, and that's magical. 🤗

So, if you want to feel like the Navy SEAL of breast cancer survival, you've got to tune in. We're diving deep, but we're doing it together, and I promise you'll come out feeling stronger and more inspired. 🌈

Catch you on the podcast! 💖🎙️

Referred to in this episode:

Creating Time for You Workshop

Better Than Before Breast Cancer Life Coaching Membership

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#279 How Your Bloodwork Can Guide Your Lifestyle After Breast Cancer Sep 19, 2023

Join me in this week’s Tuesday Terrain Talk as we explore bloodwork from a whole new perspective. Understand the significance of one element of your blood, and what it means from a metabolic health perspective and you can use this understanding to adjust and implement lifestyle practices.

Learn more about:

Holistic Approach to Health: Breast cancer is complex, and so is its impact on our lives. It's essential to adopt a holistic approach, considering all aspects of our health, lifestyle, and treatments. Remember, there's no one-size-fits-all solution.

Understanding Bloodwork: Hear the difference between the standard of care and naturopathic care when looking at labs. Learn more about a simple test that can reveal a story about your health and guide your lifestyle practices.

Lifestyle Choices Matter: Our daily habits play a significant role in our overall health. From the importance of regular movement and exercise to the types of fats we consume and the significance of staying hydrated - our choices can either support or hinder our well-being.

I know it can feel overwhelming, but remember, you have the power to make positive changes in your life. Whether it's moving a bit more each day, adjusting your diet, or simply understanding your bloodwork better, every step counts.

Give this episode a listen. It's packed with insights and actionable tips to support your journey. 💖 Tune in now! 🎧

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Erythrocyte Sedimentation Rate (ESR)

How to Reduce ESR

How to Reduce Erythrocyte Sedimentation Rate(ESR) Naturally?

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#278 How Relationships Impact Your Health After Breast Cancer Sep 15, 2023

This past week, while celebrating birthdays with my friends and family, I thought a lot about the significance of healthy relationships and a sound support system when it comes to supporting our wellness.

Happy Friendships: Think of your best friend. The one who makes you laugh and feel good. That's the magic of having good friends. They make us feel happy and loved. And studies show that they actually improve our health and our longevity.

Not-so-Good Friends: Sometimes, we have to deal with toxic people and walk away feeling drained or sad. They always want attention or act like everything is about them. But it can be hard to know how to handle these people. How to set healthy boundaries and, more importantly, how to take care of yourself without judging yourself in these relationships.

Making New Friends: variety is the spice of life. New relationships with people who bring new knowledge and new experiences to your life are an important drop in the relationship bucket. But making new connections can be challenging, especially as we get older. So, how do we find more good friends and more enjoyable social interactions?

Check out this episode to hear all about embracing healthy relationships, dealing with unhealthy ones, and ways to cultivate new, thriving relationships that contribute to a life that's better than before breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Maintaining healthy relationships with age

Why Toxic People Are So Harmful

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#277 Snacks, Hunger Cues, and Urges After Breast Cancer Sep 12, 2023

In today's Tuesday Terrain Talk episode, we delve deep into the world of lifestyle habits, especially concerning our relationship with food.

Here are the highlights:

The Allure of Modern Marketing: We'll explore how easily we're swayed by aggressive marketing campaigns that promise us the moon and stars. These campaigns often have us chasing after the next "magic pill" – whether that's a supplement, beauty product, or a lifestyle trend. But the reality is that these additional products might be a waste without mastering the basics of sleep, nutrition, exercise, and stress management.

The Snacking Phenomenon: I shared personal anecdotes about the habits we've unknowingly adopted over the years. How many of us are guilty of reaching for snacks during a short car trip or filling our desks with treat bowls? Do we eat out of genuine hunger, or is it merely boredom or habit? It's essential to differentiate between the two and to identify when we're eating just because and when we're eating because our body truly needs nourishment.

Understanding Hunger: This point was a profound one. How do we react when we feel the first pangs of hunger? Do we immediately reach for food? Understanding our hunger cues and how our body responds to dropping blood sugar levels can be pivotal in making healthier choices.

In a nutshell, we need to step back and evaluate our relationship with food, understand our body's cues, and make conscious decisions that benefit our health in the long run. This episode could be the catalyst for the positive changes you're aiming for in your health journey. 🌸💪🏽

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#276 Could Your Future be Better if You Learn to Embrace Your Past Sep 08, 2023

I recorded this episode on my youngest son’s birthday, and I found myself thinking about the milestones of life and all of the small accomplishments that lay between those milestones. Life is a journey of emotions, pain, joy, and countless changes and lessons.

And I have found that it’s too easy to slip into recalling the shameful moments or the bad decisions.

But if we can put some effort into embracing and celebrating all the wins along the way, we can build an even more amazing future.

So why is it so hard to own the results you create and celebrate yourself and your accomplishments?

Check out this episode to hear more about:

🎉 Celebrating your achievements: Often, we minimize or ignore our accomplishments. Whether it's cultural conditioning or imposter syndrome, it's crucial we recognize and embrace our achievements, not just for ourselves but to inspire and empower others.
💪 The empowerment in embracing results: It's all about changing our mindset. By truly owning our achievements and not downplaying them, we become more confident and able to push past barriers. Remember, it's not about showing off or trying to one-up someone. It's about genuinely celebrating ourselves and our growth.
🚺 The gender bias: Historically, women's achievements have often been overshadowed or minimized. The subtle messaging, "that's good for a girl," can have lasting effects on self-perception. We must be mindful of this and constantly work towards recognizing and celebrating our worth.

It’s fascinating to see how our past accomplishments can boost our future confidence. It's about embracing our power to create change in our lives and inspiring those around us. We're all capable of greatness, and it's time we own it! Celebrate you, embrace your results, and inspire the world. 🌟

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#275 Veggies - The Good, the Bad, and Ways to Get More in Your Body Sep 05, 2023

The Journal of Pharmaceutical research made this statement in 2008, “The fact that only 5–10% of all cancer cases are due to genetic defects and that the remaining 90–95% are due to environment and lifestyle provides major opportunities for preventing cancer.”

And yet now, nearly 12 years later, we’re still asking ourselves if diet has an impact on our health and cancer risk. (Insert Mind Blown Emoji!!)

While preparing for this episode of Tuesday Terrain Talks, I was shocked to see that vegetable consumption in the United States averages to less than two cups a day per person on average.

That low consumption can’t be because we don’t know veggie consumption is important.

So, what is holding us back from getting the minimum 2-3 cups per day, the suggested 5 cups per day and the optimal 9-12 cups per day?

In this episode I’ll share some of the data that I think may surprise you. But, more importantly I’ll give you some insights on why vegetables serve your health more than you may realize, and I’ll address solutions to some of the top areas of resistance when it comes to eating your veggies.

Referred to in this episode.

90 Days of Wellness

Free Download -How to Eat without Fear and Guilt After Breast Cancer

Fruit and vegetable intake and mortality- Harvard Study

What the World Eats

Vegetables Illustrated: An Inspiring Guide with 700+ Kitchen-Tested Recipes

Veg forward Cookbook

Chez Panisse Vegetables

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#274 Two Things you Need to Create a Life on Purpose After Breast Cancer Sep 01, 2023

Do you ever find yourself feeling like life is throwing everything at you, and there's nothing you can do about it?

I find that this is a common experience with the women that I coach. So know that you're not alone. When we find ourselves living life on the defense, holding up our shield and trying to fend off all the curveballs that life throws our way, we're left feeling powerless, exhausted, and drained.

Those are exactly the emotions we want to address, process, and transform when we're creating lives that are better than before breast cancer.

In this episode, I'll talk about the difference between what we want in life and how we create what we want in life. Because it's the gap between what we want and how we're living that can be filled with chaos, leaving us feeling depleted or filled with intention, leading us to feel inspired and empowered.

Check out today's show to understand the most common reasons why we don't plan our life on purpose, the benefits of intentionally planning your life, and some simple tools to help you move closer to creating the life you desire no matter what life throws your way.

Referred to in this episode:

Becoming You 2.0

Better Than Before Breast Cancer Life Coaching Membership

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#273 Understanding and Supporting Your Metabolic Health Aug 29, 2023

In this episode, we focus on an often-overlooked aspect of recovery for breast cancer survivors: metabolic health.

It is well known that metabolic health plays a significant role in the overall well-being of an individual, and it is essential for those who have had a breast cancer diagnosis.

We discuss the intricate relationship between metabolic health and breast cancer, shedding light on why it is essential for survivors to pay attention to their metabolic health as part of their recovery and ongoing wellness journey.

Three key points you don't want to miss in this episode are: -What a healthy metabolism does -The relationship between metabolic health and breast cancer -Strategies to improve metabolic health A healthy metabolism is vital for overall health and wellness and can significantly impact the risk of breast cancer recurrence. Therefore, it is crucial for survivors to understand the role of metabolic health in their recovery and long-term wellness.

This episode is a must-listen for all breast cancer survivors as it provides invaluable insights into the importance of metabolic health in recovery and long-term wellness. Understanding the relationship between metabolic health and breast cancer and implementing strategies to improve metabolic health are essential steps towards living a healthier and more fulfilling life after breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Metabolic Health Challenge and Free things you can do to improve your metabolic health

Mighty Mitochondria

Ways to Enhance Your Metabolic Health With Dr. Nasha

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#272 How to Celebrate and Support Your Body by Changing Your Mindset Aug 24, 2023

As I aired this episode, I was wrapping up my radiation treatment and it got me thinking about the significance of acknowledging our milestones and triumphs, big or small.

But here's a thought: Why do we often link celebrations with foods or drinks that might not be in line with our health aspirations? I’ll open up about my personal experiences and the internal debates I've had around the best way to celebrate.

My revelation? The real celebration is in continuing the practices that got us to where we are. For me, that means cherishing the nutritious meals I prepare, sticking to my health regimen, and investing in my well-being.

Celebrating is all about embracing what makes us feel alive and vibrant, and I want to encourage all of you to see caring for yourself from a fresh perspective.

So, today’s episode is about redefining rewards and acts of self-love.

Listen now and learn to celebrate your successes while you care for yourself.

Referred to in this episode:

The Better Than Before Breast Cancer Life Coaching Membership

https://grassrootscoop.com/

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#271 Using Integrative Therapies to Support Breast Cancer Radiation Aug 22, 2023

Many of the therapies we go through during breast cancer treatment leave us feeling powerless, anxious and crappy.

I think that at least some of that anxiety comes from thinking that you don’t have a part to play in your treatment but that’s not really the case.

In this Tuesday Terrain Talk episode, we explore the potential roles of specific supplements like berberine, exogenous ketones, niacinamide, and even the ancient practice of fasting, and how they might support or interact with radiation therapy.

With each supplement comes a world of research, potential benefits, and necessary precautions.

Are these supplements and practices truly beneficial? Can they enhance the outcomes of radiation therapy or help manage its side effects? Find out the answers and gain insights that bridge the gap between science and actionable knowledge. This episode promises a blend of expertise, cutting-edge research, and actionable insights that might just change how you approach your treatments.

If you, or someone you know, is on a journey with breast cancer, this episode is a must-listen.

Referred to in this episode: Berberine

Anti-cancer mechanisms of berberine- A review

Ketogenic diet in the treatment of cancer – Where do we stand?

The Role of Nicotinamide in Cancer Chemoprevention and Therapy

Metabolic Terrain Institute of Health Practitioner Directory

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#270 How Your Little Self Can Support Your Healing After Breast Cancer Aug 18, 2023

In today's episode, we dive into an area that you will surely resonate with - the profound emotional journey that accompanies physical healing.

It's incredible to realize that, unlike physical pain from a past event, emotional pain resurfaces powerfully when we recall it.

For example, most of us are carrying little 'T' traumas from impactful childhood experiences that are affecting our health and relationships today.

Understanding and processing these emotions can lead to profound healing.

In this episode, we'll explore how these memories influence our adult selves and how we can nurture our younger selves, offering them the comfort and understanding they craved and that will serve us now.

Join me in this episode as we navigate this delicate emotional landscape, encouraging self-awareness, compassion, and holistic healing.

If you've ever felt that tug at your heartstrings when recalling a past event, this episode is a must-listen!

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Humans Are Good

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#269 The Missing Piece of Creating a Healthy Life After Breast Cancer Aug 15, 2023

In this episode of  The Better Than Before Breast Cancer Podcast , I'll give you a glimpse of a vital piece of a healthy lifestyle that many people overlook or simply refuse to do.

Many of us have thoughts like:

-"I don't know why I can't lose weight."

-"I used to be able to make healthier choices."

-"I just can't figure out what to do."

But what if, instead of dwelling in confusion, we shifted those statements to questions like:

-What has changed since I felt healthy?

-What was different in times that I felt in control?

This episode discusses how to harness these questions and thoughts to reclaim your power and health by:

-Embracing the importance of planning and data.

-Shifting your mindset when it comes to tracking.

Listen now and recall that leading a healthy life and supporting your healthiest terrain isn't about guessing but understanding what you need and what you're actually doing.

Watch the full episode on my YouTube channel

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

90 Days of Wellness

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#268 It's OK to Miss What Used to Be Aug 11, 2023

This episode dives into our complex emotional journey after a breast cancer diagnosis.

Healing and navigating life aren’t linear processes. While having a positive outlook is essential, it's equally important to be realistic and accept the truth, however uncomfortable it might be.

The truth of cancer is that it’s a mix of good scans, challenging outcomes, and the back-and-forth of emotions. And guess what? It’s okay to feel! It’s human.

We also touched on how changes in our body after treatment can sometimes make us nostalgic for things we used to love. But it’s essential to remember we can grieve these losses without discounting our present joys. Lastly, external remarks like "at least you’re alive" might come our way, but always know your feelings are valid.

Here’s a gentle reminder that you’re never alone in this. Let’s keep lifting each other up and finding strength in shared experiences.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Episode #25 Young Breast Cancer Survivors

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#267 The Importance of Flexibility for a Healthy Life Aug 08, 2023

How would you like to:

Decrease your risk of injuries.
Help your joints move through their full range of motion.
Increase muscle blood flow.

Enable your muscles to work most effectively.
Improve your ability to do daily activities.

Without having to spend a penny or breaking a sweat?

Friends, one of the magic keys to feeling well is to have a flexible body.

No, you don’t have to be born with a circus-like range of motion.

Flexibility is different for each of us, but the one thing it requires from all of us is consistent focus.

In this Tuesday Terrain Talk episode of the Better Than Before Breast Cancer Podcast, I hope to give you a new perspective on the value of stretching your body on a regular basis.

Listen now to understand why this is important and how you can achieve more flexibility and less pain safely and comfortably no matter where you’re starting.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Mayo Clinic: Stretching: Focus on flexibility

Stretching videos

Foam Rolling articles and videos

Yoga with Adrienne - YouTube

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#266 What You Can't Control is Making You Sick Aug 04, 2023

One of the most incredible things about going through tough times is finding people who truly understand what we've been through. Misery loves company, they say, but I believe more often than not, we seek connections with those who have come out on the other side of their struggles with stories of hope.

We have to remember that we can't control what life throws our way or other people's behaviors. The only thing we have control over is our thoughts, and that's the game-changer.

Now, I know it's not easy.

We might want to indulge in anger or bitterness because we feel life has been unfair to us. And hey, it's okay to feel that way sometimes. But here's the thing, we get to choose our thoughts, and we get to choose how we respond to life's curveballs.

If we want to create a life better than before breast cancer, we need to release the thoughts that make us feel sick. And trust me, we all have those thoughts.

So, check out this episode, and let's work on releasing those thoughts, renewing our lives, and embracing the power we have to create a life that's better than before breast cancer.

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#265 When You Eat is as Important as What You Eat Aug 01, 2023

Would you like a way to support your health that’s not only free but will actually save you money?

Are you interested in:

Lowering your blood sugar
Improving your insulin sensitivity

Improving your memory
Lowering your resting heart rate
Improving your sensitivity to your cancer treatments

This episode is for you.

On today’s Tuesday Terrain Talk, I’ll give you insights that go beyond reducing calories for weight loss.

I’ll help you understand what happens when you eat and how becoming mindful and deliberate about how often you eat can benefit your health.

If you struggle with deciding what to eat, starting with when you eat could be a big step in the right direction to support your healthiest body.

Referred to in this episode: Ways to work with Laura:

Better Than Before Breast Cancer Life Coaching Membership

90 Days of Wellness

The Breast Cancer Recovery Facebook Group

Supportive articles and studies:

Current Evidence and Directions for Intermittent Fasting During Cancer Chemotherapy

Fasting and fasting-mimicking diets for chemotherapy augmentation

Intermittent Fasting May Help Cancer Treatments Work Better, Small, Early Study Suggests

Intermittent Fasting: What is it, and how does it work?

How does remodeling of the gut microbiota happen during intermittent fasting?

Prolon Fasting Mimicking

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#264 Life Lesson 4 - How Your Money Mindset Supports Creating Your Best Life Jul 28, 2023

It’s tough to choose only four life lessons over the course of dealing with cancer for twelve years, but this final lesson to close out my twelve-year celebration had to be in the top four.

This is not only a lesson to support a healing mindset, but it’s a lesson that supports a life of self-love and the guilt-free self-care.

Learning how to adopt an abundant money mindset is a must when it comes to creating the life you desire and treating yourself with the care you deserve.

I don’t have to go into an explanation of the financial impact a cancer diagnosis can have. We all know that too well.

But do feelings and thoughts of financial scarcity affect your decisions when it comes to seeking the treatment you want to support your body and mind, inviting in or letting go of relationships, or pursuing your passions in life?

If they do, you’re not alone, but this episode will give you some insights on how to develop a healthier mindset around money to support.

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#263 Support Your Body by Training Your Brain Jul 25, 2023

The most common concern I hear after breast cancer is what should I eat?

Closely followed by:

How do I lose weight?

How do I motivate myself to exercise?

But it’s rare for people to focus first on managing emotions and reducing stress.

Maybe it’s because we don’t realize the powerful impact that the mind has on the body.

Or maybe we think life is supposed to be stressful, hard, and full of challenging people and relationships.

Whether it’s one of those reasons or any other, it’s important to realize that supporting your best health MUST include managing your mind.

That’s not only a real and necessary thing, but there are proven strategies and benefits to doing so.

In this episode, I’ll talk about those benefits and strategies and offer some simple ways to start the important practice of training your brain.

Think of the results you see when you train the body consistently and imagine how beneficial it will be to your mental and emotional health to be able to train your brain.

It’s simple, it’s free, and it’s worth the effort.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Meditation: A simple, fast way to reduce stress

10 health benefits of meditation and how to focus on mindfulness

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#262 Life Lesson #3 - Comparison Never Moves You Forward Jul 21, 2023

There are things our human brains have done for so long that we decide at some point that’s just the way it has to be.

We learn to live with the brain’s negative bias.

We think fear has power over us.

And we compare ourselves in the harshest way to other people and to other versions of ourselves.

In this episode I’ll share three ways that thoughts of comparison stunt us in our lives.

I’ll offer mindset shifts that lead to self-acceptance and create opportunities to find peace and move forward in lives that are better than before breast cancer.

Listen now and take the next step to loving who you are in this moment.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#261 Melatonin is More Than a Sleep Hormone Jul 18, 2023

If you've ever struggled with tossing and turning at night, you’re probably familiar with the commonly used supplement, melatonin.

Most of us know melatonin and the sleep hormone.

It's what our bodies make when it's time to go to bed, right?

Well, yes.

But did you know that the amount of melatonin that your brain produces at night is only about 5% of what your body makes?

So where does the other 95% come from, and what does your body use it for?

In today's Tuesday Terrain Talk, you'll learn about the other 95% of melatonin production and its mind-blowing range of benefits for your health, from anti-inflammatory to anti-cancer.

Even better, I'll tell you an easy and enjoyable way to support your body in making more melatonin on its own.

Listen now and you may be doing a lot more for yourself than just sleeping more soundly.

Referred to in this Episode:

Better than Before Breast Cancer Life Coaching Membership

Melatonin for Prevention of Breast Radiation Dermatitis: A Phase II, Prospective, Double-Blind Randomized Trial

The efficacy and safety of melatonin in concurrent chemotherapy or radiotherapy for solid tumors: a meta-analysis of randomized controlled trials

Melatonin & Breast Cancer

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#260 Life Lesson #2 - Healing is Not Easy Comfortable or Fast Jul 14, 2023

The thought of healing used to bring me visions of warm, cozy places, comforting food and gentle behaviors.

Then I was diagnosed with breast cancer and when I stepped into the space of healing, the mask came off and I had to get to know it for what it really was.

Not cozy, not soft, not easy…talk about a wolf in sheep’s clothing.

But as I became more familiar with that wolf, I saw it was a space requiring full attention.

It was a space demanding that I show up with no armor, no defenses, and a complete willingness to look at myself with honesty.

Did I say not easy?

In the second of my four big life lesson episodes, I’ll share some insights into the importance of seeing healing for what it is so you can show up prepared for it and benefit from all it has to offer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#259 The Chef's Garden with Dr. Amy Sapola - The Benefits of Eating from a Regenerative Farm Jul 11, 2023

I’m a firm believer that a healthy body starts with healthy nutrition, which means eating quality food.

When it comes to plants, that quality starts with the quality and the nutrients in the soil they grow in.

Not all cauliflower is created equally.

In today’s Tuesday Terrain talk you’ll hear from Amy Sapola, Clinical Pharmacist, Institute for Functional Medicine Certified Practitioner, and Director of Farmacy at Farmer Jones Farms on the beauty and the benefits of bringing the farmer onto your team of wellness practitioners.

Amy will open your eyes to the benefits of regenerative farming for the soil that supports it to the plants that are grown there, and ultimately the health of the people who eat from regenerative farms.

Referred to in this episode:

What is Farmacy?

The Evolution of the Chef’s Garden Video

Should I be avoiding oxalates?

Farming for Health Podcast

Farmer Jones Farm

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@TheBreastCancerRecoveryCoach @amysapola @farmerjonesfarm @thechefsgarden_ohio

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#258 Life Lesson #1-Learn to Trust Yourself Jul 07, 2023

A diagnosis of breast cancer is scary, eye-opening, frustrating, and challenging, and if we allow it to be, it’s a powerful teacher.

This month as I approach the 12-year anniversary since my first diagnosis of breast cancer, I reflect on all the lessons I’ve learned along the way…so far.

It’s true that time can lessen the intensity of the fear and trauma of a diagnosis and treatment, but one thing I’ve learned for myself and witnessed in others is that real transformation comes from having the willingness to do the work of being open to change.

But in order to stay in that space, the ability to trust yourself is essential.

When a diagnosis seems to sever the relationship between you and your body, and being in the medical system leaves you feeling at the mercy of other people’s decisions, learning to trust in yourself can be harder than ever.

In this episode, I’ll share my own struggle to trust my intuition, and I’ll share some insights that will hopefully lead you back to believing in yourself as the expert on you.

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#257 Why Cant I Stop Eating That? The Struggle With Hyper-palatable Foods (ENCORE) Jul 04, 2023

If you’ve ever felt out of control when it comes to food, this is an episode you don’t want to miss.

Have you ever considered that food and how you’ve conditioned yourself to eat are bigger problems than your willpower?

In this episode, I’ll tell you all about hyper-palatable foods. These foods are extra tasty because of the combination of fats, sugar, salts, and carbohydrates in them. They are also the foods that have led to the idea of food addictions.

Listen in to hear what hyper-palatable food is, how it affects your eating behaviors, and what you can do to take back the power over your food choices so you are in control of your food instead of the food being in control of you.

Resources:

90 Days of Wellness Hyper‐Palatable Foods: Development of a Quantitative Definition and Application to the US Food System Database

Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward

What we eat in America

Food and nutrient database for dietary studies

Which Foods May Be Addictive? The Roles of Processing, Fat Content, and Glycemic Load

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256 Are You Giving Your Attention to The Right Thoughts Jun 30, 2023

Sometimes we get so caught up in the little things that we don’t realize our brain is using up valuable energy on things that aren’t that important to life.

On the other end of the spectrum are the fleeting thoughts that spark powerful emotions, yet we don’t bother to invest the energy into them that they really deserve.

Why does this even matter?

What result does it create in your life when this is happening?

In this episode, I’ll tell you what I see over years of coaching, and I’ll offer you a simple way to notice if your mental energy is going into things that really matter or being wasted on “Lindsey Lohan” thoughts.

Check out this episode and learn how to use your mental energy wisely.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

The Breast Cancer Recovery Facebook Group

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#255 How Does Unplugging Support Wellness After Breast Cancer? Jun 27, 2023

Are EMFs dangerous?

How much effort should you put into reducing blue light exposure?

Do electronics and cell phones cause cancer?

Do you really need to think about this?

On this week's Tuesday Terrain Talk, I’ll tell you what the science says about E.M.F.s, blue light and why worrying about these things may be a distraction from what's really important. To unplug or not to unplug might be more about what benefits peace and silence bring to your mind than what low levels of radiation do to your cancer risk. Listen now and embrace some time off the grid later.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

EMFs (Electromagnetic Fields): Cell Phone Radiation Effects on Human Body – Dr. Berg

New Studies Link Cell Phone Radiation with Cancer

The Hidden Benefits of Silence

Radiation: Electromagnetic fields

How blue light affects your eyes, sleep, and health

Do Cell Phones Cause Cancer?

Pros and Cons of Sleeping with your TV

Possible Effects of Radiofrequency Electromagnetic Field Exposure on Central Nerve System

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#254 Is Healing and Recovery Productive? Jun 23, 2023

In this episode of The Breast Cancer Recovery Coach Podcast, we’ll talk about the common but untrue belief that healing, recovery, and downtime are unproductive parts of our lives.

We live in a society that glorifies constant busyness and productivity, but in doing so, we neglect our bodies' signals for rest and recovery. We tell ourselves that we should always be doing something; when we can't, we may feel guilty.

This mindset leads to unnecessary suffering and negative energy for our own bodies.

When a friend shows signs of pain or fatigue, we won't push them to keep going; instead, we would encourage them to rest and heal. We need to extend the same compassion to ourselves and recognize that downtime and healing are integral parts of life's continuum.

By accepting and embracing our need for rest and healing, we can better care for ourselves without feelings of guilt or inadequacy.

Taking quiet time allows us to replenish ourselves and foster a productive and thriving life.

Challenging the negative beliefs and stories we tell ourselves about rest and downtime is essential.

Remember, you deserve care and compassion, just as you would offer it to a dear friend. Embrace the healing power of rest and trust that it is essential to your journey toward a healthier, thriving life.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Summary:

The difference between being productive in life and restful. (4:15)

We think of thriving people as people who get up go to work. (6:11)

It’s ok to rest. (8:12)

The shift to a time of retreat. (10:00)

Accepting downtime and recuperation. (12:07)

Adopt a self-study mentality. (13:52)

How do you look at your why? (16:31)

How to get my support. (18:54)

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#253 Go Nutty to Support Your Health Jun 20, 2023

In this short episode of Tuesday Terrain Talks, you’ll hear all about a food I was recently introduced to and learned to love as an easy step to incorporate healthy fats and lots of nutrients into my diet.

As you work to support the health of your body, simple, easy, and delicious is the route I always recommend when it comes to food.

Today's tip will give you all of that and more.

This episode is for you if you want to introduce a delicious anti-inflammatory, antioxidant ingredient to dress up veggies, salads, baked goods, or stand-alone as a snack.

Referred to in this Episode:

Pili Nuts -Moving beyond the organic level

Health Benefits of Pili Nuts

Pili nuts on Amazon

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#252 Do You Feel Like The Captain of Your Body? Jun 16, 2023

I've always thought there's something magical about how stories and analogies can make complex concepts more relatable and understandable. I mean, who doesn't love a good story, right?

Back in my school days, I always appreciated teachers who could transform a subject into a captivating tale we could all connect with. It just made things so relatable for me.

In this episode, I want to share an analogy with you that I think takes the story from a pretty good movie and relates it to our relationship with our bodies and the world we live in.

Have you ever considered where your responsibility and power lie when it comes to caring for the trillions of living cells that you take care of in your body?

In this episode of The Breast Cancer Recovery Coach Podcast, I hope to inspire you to adopt a new perspective of yourself as the steward of your amazing body.

Listen now and become the captain you've always wanted to be or discover how to become one.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#251 Add Some Zest to Life After Breast Cancer Jun 13, 2023

On the latest episode of Tuesday Terrain Talks, we dive into the juicy world of whole food lemons, unraveling their numerous health benefits.

This episode is a must-listen for everyone looking to add a zest of health to their diet.

When life gives us lemons, we should wholeheartedly welcome them into our kitchens, not just for their tartness but for their plethora of benefits. This small citrus fruit can pack a mighty health punch.

Lemons are "vitamin C powerhouses," we’ll talk about the benefits of this crucial nutrient in bolstering the immune system, maintaining skin health, and improving iron absorption. And it doesn't stop there!

While lemons are amazing, they are not a magic cure-all. A balanced diet and a healthy lifestyle are still paramount.

If you’re curious about this bright fruit's nutritional and environmental benefits, this episode is a delectable blend of science, personal anecdotes, and practical advice. Tune in and join us on this journey of adding a zest of health to our lives with the power of whole-food lemons.

In essence, this episode not only brought a refreshing twist to the health benefits of lemons but also was a reminder that nutrition can be both simple and delicious, encouraging us all to squeeze the most out of life!

Referred to in this episode:

90 Days of Wellness

Freeze Dried Lemon

Lemon tea with peel

Keto Lemon Bars

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#250 The Cost of Underfeeling and How to Stop Doing it Jun 09, 2023

Are there certain things in life that you avoid because you don’t like the way they make you feel?

The other day my husband and I were watching a show where a young couple had huge stacks of mail sitting around unopened because they hated the way they felt when they went through their bills.

Even though they had enough money to pay their bills, the stories they told themselves around money left them feeling awful. So, to avoid the feeling they let the bills pile up.

Leaving bills unattended may not resonate with you, but doing things, or not doing things in life to avoid feeling uncomfortable is not an uncommon behavior for us humans.

In this episode, I’ll talk with you about the problem of under feeling and how it can lead to overdoing a lot of other things in life.

The strange thing about under feeling is that we don’t avoid all our negative feelings, just the ones we’re not familiar with. So, the result is the same, we still feel uncomfortable!

The good news is you can change the habit of under feeling. I’ll offer you a perspective that can disarm the idea of scary emotions so you can move past under feelings and into a whole world of new opportunities.

Watch the full episode on my YouTube Channel

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#249 The Power Of Good Sleep Health and How to Create it Jun 06, 2023

If I told you there was something that could support an improved memory, moods, and concentration; support a healthy weight and reduce the risk of cardiovascular disease and type two diabetes, and that this was just the short list of its benefits.

Oh, and that it is available to everyone and completely free…would you want it?

Well, friend, there is such a thing and it’s called good sleep health.

In today’s Tuesday Terrain Talk, I’ll fill you in on the current understanding of the value of sleep when it comes to supporting your health.

By the end of this show, you’ll be armed with valuable resources to help you create better sleep health with a clear understanding of why it’s important to you and how it might be even more important for breast cancer survivors than those who have never had cancer to work on creating good sleep health.

You may want to put an end to those late-night Netflix binges and start planning some regular early date nights with Mr. Sandman.

Referred to in this episode:

#74 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 1

#75 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 2

Harvard Sleep and Health Education Gateway

Sleep and Health Education Program

The Symptom Cluster of Sleep, Fatigue and Depressive Symptoms in Breast Cancer Patients: Severity of the Problem and Treatment Options

Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem

Eight Health Benefits of Sleep

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#248 Believing in Yourself After Breast Cancer Jun 02, 2023

I think the biggest motivating factor that led me to become a life coach for breast cancer survivors was hearing the fear and powerlessness in the voices of the women I met during my own experience and recovery.

I wanted to do whatever I could to help them find their power again. I wanted to help them find ways to feel confident and to believe that they could find joy in their days, in their relationships and completely change their lives if that’s what they wanted.

Nearly 250 episodes into this podcast, that’s the message I consistently try to put out in the world.

But just because I put it out there doesn’t mean it always gets heard.

In today’s episode, I aim to clarify what it means to believe in yourself. To feel confident and to think that you do have power over many things in your life.

This idea is generally referred to as self-efficacy, and today I’m going to tell you more about what self-efficacy is, two ways to build more of it for yourself, and a common way of thinking that completely undermines your sense of power and self-efficacy so hopefully you can stop yourself from falling into that trap!

Watch the full episode on my YouTube Channel https://youtu.be/rfPX7ZpayOA

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#247 What You Need to Know About Your Water May 30, 2023

In today's Tuesday Terrain Talk Episode of The Breast Cancer Recovery Coach Podcast, we’ll dive into the overwhelming world of water filtration. I’ll simplify the abundance of confusing information when it comes to how safe or clean our water is and what to consider when you think about using a filtration system.

The vast amount of information and options available make it challenging to distinguish between marketing ploys and genuine health benefits.

The goal of today’s show is to provide helpful information so you can make an informed decision when it comes to deciding how safe you feel about what’s in your water.

Water plays a crucial role in our metabolism, cellular fluid, digestion, and overall well-being so ensuring that we remove “forever chemicals” and other impurities from the water we consume on a regular basis can have an important impact on our health.

In this episode, I’ll share informative resources and affordable options that can fit many budgets and lifestyles.

Watch the full episode on my YouTube Channel.

Referred to in this episode:

#44 Hydration, Fatigue, Glowing Skin and Weight Loss

Better Than Before Breast Cancer Life Coaching Membership

Hydration in Fruits and Veggies

Protecting Against forever Chemicals

What does Berkey Remove?

Water Filter Comparisons

Digging Into the Environmental Working Group Tap Water Database

MyTapWater.org Zip code database search

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#246 Is This What Life Should Be? May 26, 2023

Let’s dive into the topic of emotional processing and its significance in the healing journey.

Exploring emotions, stories, and the stress we create for ourselves is powerful but uncomfortable work.

In today’s episode of the Breast Cancer Recovery Coach Podcast, I hope to encourage you to embrace vulnerability, let go of personas, and find self-compassion and growth.

Whatever you're going through right now or what might lie ahead, I’ll invite you to embrace and explore a powerful question that just might lead you to profound self-discovery and personal growth.

Life is imperfect for all of us, but by approaching it with curiosity and open hearts, I believe we can create lives that are even better than before breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Humans are Good Foundation -Liber8

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#245 Lower Your Toxic Burden Without Freaking Out May 23, 2023

Going through breast cancer can throw your life into a spin. And one of the things that might cause your spin-out to speed up is considering all the changes people tell you that you have to make to be “safe” from getting cancer again.

You might hear everything from changing your diet to the brand of underwear you choose. Then there’s your drinking water, your cleaning products, your skin care…and here comes the spin.

In this episode, I want to help you slow down the spin-out while understanding the first step to why lowering your toxic burden is truly important and how you can approach it in a way that isn’t overwhelming.

The last thing we need in our lives is more stress and anxiety. So, listen in to hear how you can lessen your toxic load in ways that work for you so you can stay calm and clean.

Referred to in this episode:

Dirty Dozen Clean 15

Endocrine disruptors

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#244 The Problem That Comes From Thinking Life Isn't Fair May 18, 2023

On today’s episode of the Breast Cancer Recovery Coach Podcast, we're diving deep into a topic that resonates with all of us: the concept of fairness in life.

It's a universal truth that life isn't always fair, but sometimes we struggle to accept this reality, which can lead to self-sabotage.

So why do we resist accepting this universal truth?

To embrace the truth that life isn't fair and make conscious decisions, we need to explore our underlying thoughts and beliefs. Why do we feel entitled to certain things? Why do we think we shouldn't have to put in extra effort?

By understanding these thoughts, we gain insight into our boundaries and take ownership of our choices.

It's important to remember that we are the ones making the decisions. Acknowledging our agency empowers us to create the life we desire. When we accept that life isn't fair and take control of our choices, we can align our actions with our goals.

Life may not always be fair, but we have the power to shape our experiences and treat ourselves with kindness and respect.

Listen now and find out how.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#243 Support Yourself by Starting with Something Simple May 16, 2023

I'm excited to share the second edition of Tuesday Terrain Talks with you, where we discuss how to care for the terrain of our bodies.

In the Western approach to health, we often focus on treating specific issues or symptoms, but in these episodes, we're talking about how to support and treat the tissues in our body, much like we would nurture and care for the soil in a garden.

It’s easy to slip into overwhelm when we talk about supporting our health because the idea of making numerous changes can feel daunting, but it doesn't have to be.

In this episode, we’ll talk about how to start making simple changes that won’t break the bank and how to notice when your brain tries to stop you from thinking about the possibilities that might be available to you.

Watch the full episode on my YouTube channel

Referred to in this episode:

Dr. Chris Palmer on the Andrew Huberman Podcast

Brain Energy by Dr. Chris Palmer

Podcast #29 Three Things You Should Know About Your Gut Health

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#242 Cycling Through The F Words of Breast Cancer May 12, 2023

It's so great to be back with another episode celebrating eight years of focusing on being a healthy lifestyle coach for breast cancer survivors.

Today, I want to dive into something that I believe many of you can relate to – the cycle we go through after a breast cancer diagnosis.

Now, don't be thrown off by the title of today's episode. We're not talking about the dreaded F word that we often associate with breast cancer.

Instead, I want to shed light on a different set of “F” words that we tend to cycle through and how they impact our well-being.

This cycle doesn't end after treatment.

It continues throughout life as we face new challenges and experiences.

But by being aware of these “F” words and consciously choosing to see where you’re at in the cycle and to move through the cycle, we can reduce suffering and create a healthier way of being.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#241 Tuesday Terrain Talks - Introducing Tuesday Terrain Talks May 09, 2023

This week on the Breast Cancer Recovery Coach podcast, I'm introducing a new segment called "Tuesday Terrain Talks."

In addition to the normal Friday episodes, which focus on mindfulness and personal development, these talks will cover topics related to nutrition, health, and supporting the body’s terrain.

As a life, health, and nutrition coach, I always emphasize the importance of a holistic approach to health that includes mental, emotional, spiritual, and physical factors.

These informative episodes will cover various modalities, from testing to therapies to food, supplements, stress, and many other things that support the body's ability to function optimally.

Tuesday terrain talks are intended to inform and create more awareness about the options available to support your wellness, but they are not considered medical advice.

Always seek medical advice from your doctor before making any significant changes to your health routine.

Listen now to hear more about the importance of a holistic approach to health and what you can expect from Tuesday's Terrain Talks.

Referred to in this episode:

Metabolic Approach to Cancer

Radical Remission

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#240 Embracing Change with Curiosity and Grace May 05, 2023

Why is change so hard?

Maybe it's because we resist and judge it rather than embrace change with curiosity, honesty, and patience while being kind to ourselves along the way.

In this week’s episode, we’ll explore different approaches like tracking progress and seeking support, to help you create meaningful and lasting lifestyle changes.

Some of the key factors in creating change are self-awareness, honesty, and self-reflection so we can clearly see and understand our own actions or the lack of them.

Listen now to hear more about:

The significance of being honest without judgment and how to approach change with curiosity and explore the gap between what we think we're doing and what we're actually doing.
Questioning the duration of consistent efforts…how long is "long enough" to see results?
Creating time for yourself to track and evaluate factual information and gain a deeper understanding of your actions.
Embracing curiosity and flexibility: the importance of making adjustments, exploring different methods, and giving yourself grace as you navigate the journey of lifestyle changes after breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#239 What is Your Survivorship Plan? Apr 28, 2023

In this episode, we explore the concept of survivorship plans and their crucial role in achieving and maintaining optimal wellness.

I'll share some of my personal experiences and reflections, emphasizing the importance of implementing strategies and tactics to support physical and emotional health after overcoming trauma or illness. This episode highlights the significance of proactive measures and lifestyle changes, such as nutrition, exercise, and sleep, in promoting overall well-being and preventing future health issues.

Episode Highlights:

The Need for a Survivorship Plan:

Recognizing that traditional medical interventions, while important, may not be sufficient on their own, the episode emphasizes the value of a comprehensive survivorship plan to support long-term health and wellness.

Implementing Strategies for Optimal Wellness:

Explore the importance of creating a plan and seeking support to develop strategies to overcome obstacles and implement healthy habits in your daily life.

The Power of Emotional Healing:

This episode touches on the connection between emotional well-being and physical health, emphasizing the need to address and process past traumas.

Listen now and discover the strategies and tactics that can empower you to lead a healthier, more fulfilling life that’s even better than before breast cancer.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#238 What is Your Health Worth to You Apr 21, 2023

What are your thoughts about investing in yourself and your health?

How do you overcome the mental barriers you have when it comes to spending money on yourself and your well-being?

It’s so important to be open to seeing that you’re worth whatever you need in your life and to be able to receive it openly and graciously.

In this world of managing breast cancer, we all know that treatments, therapies, and support come with an expensive price tag. So, we need to allow ourselves to explore all the options and not close ourselves off to therapies that could support us because of the dollar amount attached to them.

The universe is rich and abundant, and we never know what may be available to us.

Some of us don’t have financial resources on hand, but some of us do and still choose not to use them on for self-care and support. This is a common mindset that we need to shift. Sometimes we need to prioritize ourselves and our health over other things.

We need to adopt the thinking of "I deserve this" and "I am worth this." just as we would tell a loved one in need.

Investing in ourselves and our health is not a selfish act but a necessary one.

Listen now and start embracing your worthiness today.

Referred to in this episode:

Know Yourself Know Your Money by Rachel Cruz

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#237 Three Simple Steps to Reduce Overwhelm Apr 14, 2023

Today's episode is all about reducing overwhelm.

Let's face it, life can be tough, and it's easy to feel like we're drowning in everything that's going on. But here's the thing: overwhelm doesn't come from our circumstances themselves, but rather our thoughts about those circumstances.

Sometimes, we need to take a step back and intentionally decide what can wait and what needs our attention now.

Fortunately, there's a simple process that can help us separate things out and prioritize our thoughts. Let's face it, our thoughts about circumstances can create feelings of overwhelm, and it's important to pay attention to them.

But sometimes, we need a little extra help in dealing with overwhelm. So, know that it’s okay to ask for help and give yourself permission to do so.

Are you ready to discover the simple steps to reducing overwhelm?

Listen now and hear more about:

How overwhelmed is not just caused by everything going wrong at once but also by a cluttered mind.

When the mind is too full, it's hard to take action and we may turn to things that numb us.
Overwhelming starts with our thoughts about circumstances in our lives, even if that doesn't seem true when you’re in it.
Sometimes we need to prioritize and intentionally decide what can wait.
Writing down our thoughts and circumstances can create space in our minds.

Get more support in creating a life that’s better than before breast cancer.

Join the Better Than Before Breast Cancer Life Coaching Membership today.

Referred to in this episode: Beef

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#236 The Cost of Being the Good Girl After Breast Cancer Apr 07, 2023

In order to live a life that’s better than before breast cancer, we have to stop doing the things that left us feeling, exhausted, stressed, and compromised before breast cancer.

In this week’s episode of The Breast Cancer Recovery Coach Podcast, we’ll talk about all the ways that our conditioning to be “good girls” stops us from honoring our healthy boundaries, practicing self-compassion, and prioritizing our emotional well-being.

Where does this thought come from?

Why do we need to be “good girls”?

What is the cost to our wellness and how do we reframe our understanding of what being a “good girl” means?

Check out this week’s episode to hear more about:
What does it mean to be a “good girl”?
When we don’t support our own boundaries, we go against our boundaries.
Our lives are essentially a “printout” of our subconscious programs.

When you’re trying to be the “good girl” it comes at the cost of something.
There’s something in between Good Girl and Bad Girl.

Referred to in this episode:

The Biology of Belief

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#235 A Healthy Lifestyle After Breast Cancer is Hard Sometimes Mar 31, 2023

After breast cancer treatment, it can be difficult to begin or resume a healthy lifestyle, especially when physical and emotional energy is low or the body is in pain.

Breast cancer treatment, such as surgery, chemotherapy, and radiation, can take a toll on the body, leaving you feeling exhausted and depleted. This exhaustion can make it challenging to engage in regular exercise, plan healthy meals, or even make wise decisions when it comes to food choices.

Emotions can also be a big barrier to getting started with a new habit, and a lot of times it can be difficult to sustain those healthy choices. This can make it difficult to feel motivated to take care of oneself and engage in healthy behaviors, such as eating well and exercising.

It’s important for women who have been through breast cancer to recognize that it’s normal to experience physical and emotional challenges. And that sometimes you’ll stumble along as you try to create and stick to healthy lifestyle choices.

Check out this episode to hear more about:

The challenges that come with living a healthy lifestyle after breast cancer diagnosis.
Why it’s important not to look for an easy solution.
You have to decide to be an individual and do what’s right for you.
Resources that are out there that can support you in this journey.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

90 Days of Wellness

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#234 What if You Could Love The Life You Create? Mar 24, 2023

If there’s one thing I learned from breast cancer, it’s that there’s no time to waste on bad books, terrible movies, unfulfilling work, or negative people in this precious short life.

But there are also too many wonderful experiences, skills to learn, places to see, and amazing people to spend time with to let life go by without intentionally putting energy into the things I love or think I might love.

And yet we do that all the time.

We talk ourselves out of trying something new in favor of playing it safe.

We let opportunities pass us by because we might not like them, we might look like a quitter or a flake, or we might be judged by the other people who are sitting around, letting life pass them by.

Isn’t it time to change that?

In this episode, I’ll share the story of my twisted path to figuring out what I loved to do in life, and I’ll share some insights on the most common excuse I hear when it comes to friends, family, and clients talking themselves out of creating the life they might love.

Listen to hear more about:

Why you need to be more comfortable being the most authentic version of yourself.

What led me to become a healthy lifestyle coach?
Why you don’t have to finish what you’re doing.?
Getting in touch with the niggling thing inside you that says, “What will happen then?”.
The problem is where we hold ourselves back.
How to consciously and intentionally decide whether or not something is for you.

Referred to in this episode:

Becoming You 2.0

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#233 When You're Too Tired to Fight Mar 17, 2023

Life is not always an easy journey and when cancer is a part of it can be tough to find the balance between fighting, and surrendering.

As I navigate living with metastatic disease and focus on doing “all the right things” I’ve found that the fight subtly sneaks in and inevitably leads me to the one place…frustration.

In this week’s show, we’ll talk about what happens when we slip into “push-through “ mode, and how important it is to allow yourself to surrender when the load you’re pushing gets too heavy to bear.

Sometimes it’s in surrendering the fight that we find the strength and inspiration to keep going.

Check out this week’s show to hear more about:

When we get to that moment where we just say, “Help me”, we surrender.
We’re resisting what we don’t want to want.
I don’t have control over the outcome, I only have control over today.
Tumor markers went up in my bloodwork.

When the outcome isn’t what you want.
If I get too attached to what the outcome is going to look like before I even get there, the danger is I fall off the wagon.

Referred to in this episode:

Becoming You 2.0

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#232 What if Other People are Wrong About You Mar 10, 2023

Have you felt afraid to evolve and change your life because of the fear of what others may think or the potential discomfort that comes with self-exploration?

Our brains are wired to protect us, so when we encounter something that seems dangerous or unfamiliar, we may feel a sense of resistance.

But, by not allowing ourselves to explore new possibilities, we limit our growth and our potential.

In this episode, we’ll talk about embracing the discomfort of change in order to evolve and grow.

Most of us are too afraid to embrace change because we’re worried about what others might think.

This fear of change and other people’s opinions is the brain's natural tendency to protect us from potential harm or danger. But it can also prevent you from stepping out of your comfort zone and creating the life you really want to live.

Ultimately, being okay with others being wrong about us requires a level of emotional maturity and resilience. It involves recognizing that we are not defined by the opinions of others and that we have the power to choose how we respond to their perceptions of us.

Check out this week’s episode to hear more about:

8:17 What if someone thought you were mean because of what you said?

10:25 Can you be okay with other people being wrong about you?

12:30 How much more freedom would you have if you were not thinking you had to do things to make people think of you the way you want them to

14:38 We don’t allow ourselves to evolve because we’re so concerned with what other people think.

16:47 When I step out, I’m putting myself in harm’s way, but I’ve got my own back.

18:48 Be comfortable being you and set an example.

Referred to in this episode:

Becoming You 2.0

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#231 Food as a Metabolic Therapy Mar 03, 2023

In this episode, we’ll discuss the importance of shifting your mentality around food from diet or a way to manage weight to understanding that food can act as a metabolic therapy.

While many breast cancer survivors focus on losing weight as a way to reduce their risk of cancer recurrence, research shows that food can play a critical role in reducing inflammation, supporting immune function, and improving overall health.

We all know that a diet rich in whole foods, fruits, and vegetables can help reduce inflammation and support the body's natural defenses.

So why don’t we all adopt a healthy way of eating?

I’ll share some insights on that to help you move forward with creating the change you want to see in your life.

Every person's body is different, and their nutrition needs may vary based on their specific health history and cancer treatment.

But thinking of food as a metabolic therapy rather than just a diet or a way to manage weight can help you let go of shame and pressure and refocus your mental energy on healing and feeling well.

Referred to in this episode:

90 Days of Wellness

Better Than before Breast Cancer Life Coaching Membership

Low Carb Denver 2023

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#230 What Does it Mean to Live Life on Purpose Feb 24, 2023

Being diagnosed with breast cancer is a life-changing experience that can make us reassess our priorities and goals. It can also bring new clarity and focus to our lives.

Living with intention means making conscious choices about how we want to live our lives. It means being intentional about the people we spend time with, the activities we engage in, and the goals we set for ourselves. Living with intention requires us to be present in the moment and to focus on what is important to us.

Breast cancer can make us realize how precious life is and how important it is to make the most of our time. It can also bring new meaning and purpose to our lives.

Living with intention can also help us cope with the challenges that come with a breast cancer diagnosis. It can give us a sense of control over our lives and help us stay focused on what we can do to improve our health and well-being. It can also help us stay positive and motivated, even in the face of adversity.

In this podcast, we’ll explore practical strategies for living with intention.

We’ll discuss how to set goals that align with our values and how to stay focused on what is important to us.

We’ll also talk about the importance of self-care and how to prioritize our physical and emotional health.

By living with intention, breast cancer survivors can create a life that is fulfilling, meaningful, and joyful. We can use our experience with cancer to inspire us to make the most of every day and to live life to the fullest.

Referred to in this episode:

Becoming You, 8-Weeks of Reinventing Life After Breast Cancer

Self-Love After Breast Cancer Online Event

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#229 Knowing You're Not Ready for Change After Breast Cancer Feb 17, 2023

Many breast cancer survivors feel pressure to make changes in their lives, such as adopting a healthier lifestyle or making major career changes. However, it's important to understand that change can be difficult and requires a level of readiness.

It's okay to acknowledge that you're not ready for change, and it's important to take the time to process your experiences and emotions before embarking on any major changes.

Rushing into change without proper preparation can lead to feelings of overwhelm, frustration, and shame.

When you're ready to make changes, it's essential to start with small, easy changes that you can build upon over time.

Making small changes can help you gain momentum and confidence, leading to more significant changes over time.

Remember that everyone's journey is different, and it's okay to take things at your own pace. Be patient with yourself and allow the space and freedom to know yourself exactly as you are and to be ok with that.

Referred to in this episode:

Self-Love after Breast Cancer FREE online event

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#228 Trust Yourself to Let Go of Limiting Beliefs Feb 10, 2023

Many times when we begin the process of self-examination, we begin to realize why we have certain behaviors, fears, and resentments.

But knowing why is just the beginning.

Next, you have to learn how to process the pain, understand how it continues to influence you now, and learn how to let it go.

If you don’t do that, you stay stuck because the limiting beliefs from your past negative experiences will stop you in your tracks, and you’ll never learn how to trust the current version of yourself.

In this episode, I’ll share a powerful experience I recently had as I worked on letting go of some of my own limiting beliefs and controlling fears.

I’ll walk you through that process, tell you what I learned and offer you a new visual that will hopefully lead you to trust yourself more by the end of the show.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#227 I Was Healthy Until I Got Breast Cancer Feb 03, 2023

It’s National Cancer Prevention Month and I’m digging deep about what that means for us cancer survivors and thrivers.

Sure, mammograms and self-breast exams are important screenings for early detection but that’s one step ahead of prevention.

Prevention is all the things you can do to keep your body in an optimally functioning state.

When it comes to the preventative measures we can take, they often don’t align with the desire to feel “normal” or to do things the way same way as before cancer.

But were you really healthy before cancer? No. Because cancer is a process that can take a long time before it’s detectable.

It’s during that time that you can explore your thoughts about the lifestyle choices you’re making and work on prevention.

Even after a diagnosis, it’s important to be able to look back and with gentle self-honesty, get really curious about things you may have thought were fine at that time, and ask yourself now if continuing those habits truly supports your optimal health.

In this week’s episode, I’ll give you some surprising insights from leading cancer research centers that may inspire you to reevaluate your normal in favor of doing something exceptional for yourself.

Referred to in this episode:

Cleveland Clinic Breast Cancer Recurrence

Journal of the National Cancer Institute study

Nutrition Genome

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#226 Give Yourself The Gift of Downtime Jan 27, 2023

If you’re anything like the one thousand Americans surveyed by BirchBox in the study below, You need to listen to episode #226 of The Breast Cancer Recovery Coach Podcast.

This study found that:

Gen Zers are most likely to feel burnt out (73%), followed by Millennials (57%) and Gen Xers (54%), while Boomers and up are less likely to feel burnt out (39%).
Just over one in five (21%) have let guilt get in the way of taking time for themselves.

Single people are more likely to regularly make time for self-care than people who are married or in a relationship (42% vs. 30%).
Nearly half (45%) of city dwellers say that they rarely have time to care for themselves. Fewer people in small towns and rural areas say the same (39%).

Sadly, I can confidently say that from my experience coaching breast cancer survivors, point number two is often exacerbated when women are caring for themselves after a diagnosis.

They put so much pressure on themselves to keep things normal, and not be a burden to anyone else. Of course, they’re kidding themselves because no one goes through breast cancer while everything in life stays normal.

We have to change the way we think about taking time to care for ourselves if we want to create lives that are better than before breast cancer.

My hope is that this week’s episode will support you in taking time to do nothing, and loving it.

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#225 Life is Fifty-Fifty Jan 13, 2023

When I did my training at The Life Coach School, one of the concepts we studied was the idea that life is fifty-fifty.

Fifty percent of the time things go pretty smoothly, and things feel like they’re all good, and fifty percent of the time we’re faced with challenges.

Now challenges can be difficult but the idea of fifty-fifty doesn’t necessarily mean they’re bad. After all, we learn a lot from life’s challenges, and we don’t usually learn that much when we’re walking on an easy street.

Would you appreciate the good in your life as much as you do if it weren’t contrasted by more challenging times?

In this episode, I dive a little deeper into the idea of life being fifty-fifty and how accepting this perspective can actually make things a little easier on you.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#224 Three Things You Need to Know to Achieve Your Goals Jan 06, 2023

Have you given up on making new year’s resolutions or setting new goals because they haven’t stuck in the past?

Or have you decided to give one another a shot for 2023 but you really don’t know how you’re going to succeed at it?’

In this episode, I’ll give you three questions to consider that will help you see why your goals have fallen off the radar in the past and how to manifest what you want for yourself this year.

Contrary to popular belief, discipline, and willpower aren’t the keys to successful behavior change.

When you support yourself with self-compassion, patience, space, and the right mindset, you’ll get a lot farther with your goals and you’ll have a lot less frustration.

Check out this week’s episode and get the right start at succeeding in whatever you want in 2023.

Referred to in this episode:

90 Days of Wellness

Better Than Before Breast Cancer Life Coaching Membership

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#223 Celebrate What You Bring to The World Dec 30, 2022

There are some things I see women do a lot of:

-Criticize themselves

-Judge themselves

-Belittle themselves

-Minimize their accomplishments

There are some things I want to see women do more of:

-Praise themselves

-Embrace their self-worth

-Set healthy boundaries

-Acknowledge their value

We start a new year in two days, and I'd love to see you take the habit of celebrating yourself into that new year.

Wouldn't it be great to make a habit of giving yourself credit, accepting compliments, and knowing you deserve all the best?

Check out this week's episode and see if it inspires you to celebrate yourself and the gifts you bring to this world.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery Coaching Program

Better Than Before Breast Cancer Life Coaching Membership

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#222 Three Thoughts to Release Trauma and Move Forward Dec 23, 2022

Getting through a hard time and processing a hard time are two very different things.

When we just get through things, that often includes stuffing our emotions, denying ourselves the right to feel, and ultimately creating even deeper trauma.

Processing a difficult is exactly the opposite.

It's giving yourself space and grace and time and compassion.

It's allowing yourself to get the support you need and releasing pain by putting it into words in a form that works for you.

In this episode, I’ll share some common thoughts I hear from survivors that tell me they haven't given themselves the space they need and deserve to process what life throws their way.

I’ll give you three questions you can ask yourself and consider the next time you feel like life just doesn't fit anymore so you can process what you're experiencing without judging yourself and denying your right to feel.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery Coaching Experience

Better Than Before Breast Cancer Life Coaching Membership

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#221 Choosing Peace Over Sadness Dec 16, 2022

This is the time of year when we experience so many emotions:

Gratitude
Joy
Stress
Loneliness
Sadness
Love
Generosity
Scarcity

Holidays, family, and social engagements can trigger all of these emotions at different times, especially when those we've lost come to mind.

A powerful lesson I've learned as I have processed losing loved ones over the years is that we can give ourselves the grace to choose thoughts that bring us peace rather than thoughts that leave us feeling empty.

Perhaps even better, we can continue to improve our relationship with loved ones who are no longer physically with us.

Check out this week's episode of The Breast Cancer Recovery Coach Podcast, and I'll give you all the details on how this has worked in my life and how it can work for you too.

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#220 How Your Thoughts About Time Create the Life You're Living Dec 09, 2022

What if you had the time to do everything you wanted to do?

Wouldn’t it be nice to feel relaxed and accomplished rather than rushed and overwhelmed?

Imagine taking time for yourself to relax without telling yourself you “should” be doing something else.

Maybe it’s not so much that you can’t get everything in and more that there are other ways you’d rather be spending your time?

In this episode, I’ll give you a new perspective on thinking about your time that will support you in understanding how to invest your time in ways that are the most valuable to you.

Think about how wonderful it would be to plan your time in a way that intentionally left you with more white space to enjoy your life rather than planning it to figure out how much more you can get done.

Listen now and consider how the way you think about time is impacting your life and your wellness.

Referred to in this episode: Pre-enroll in the Four Pillars of Breast Cancer Recovery Coaching Experience.

Give or get the gift of Coaching with a Gift Certificate

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#219 How to Make Life Easier on Yourself Dec 02, 2022

I remember when I was a kid, I couldn’t hang out with my friends until I cleaned my room. I hated cleaning my room, so I’d fight with my mom, I’d get grounded, and I always thought it was her fault because she was so mean.

Then I became a parent, and I had a mind-blowing moment when I realized the facts were if my kids stopped crying and fighting, the room would be clean in 25 minutes, and they could have what they wanted.

But, because they thought the fact was I was being mean, they made life so much harder on themselves.

Another mind-blowing moment…we still do that as adults!

We get caught up in our own emotions, stories, and interpretations of life and other people, creating stress for ourselves.

In today's show, I'll help you change that.

I'll offer you a simple way to see the difference between the facts you're dealing with and the story about them that's making your life so much harder.

Listen in now and start making life easier on yourself today.

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Pre-Enroll in The Four Pillars of Breast Cancer Recovery Coaching Experience

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#218 How the Language of Gratitude Can Change Your Life Nov 25, 2022

In this season of abundance and gratitude, it’s the perfect time to notice how your own words can create or keep you from seeing the abundance in your life.

Gratitude is the key to creating more abundance in your life. When you have a practice of directing your energy into the things you’re grateful for, it’s easier to see the abundance that already surrounds you.

In this episode, I’ll give you a simple practice that you can easily incorporate into your life to skyrocket your gratitude and your ability to think more abundantly.

A gratitude practice doesn’t require journals and hours of reflection.

A simple shift in the language you use can shift your perspective and the energy in your life.

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30% Off Black Friday Sale

Free Abundance, Gratitude, and Sleep lesson

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#217 How to Stop Letting People Annoy You Nov 18, 2022

As the holidays get closer, we often start to dread holiday gatherings. We think about the people who annoy us and tell ourselves stories of how awful the gatherings will be.

We also follow this same line of thought for many special occasions or even our day-to-day lives.

We think other people are the problem, but our thoughts about other people create our suffering.

In this episode, I'll share a story of how this happened in my life, how I realized what I was putting myself through and how you and I can become more aware of our thoughts and judgments of other people, so we can reign ourselves in and create a more peaceful life.

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Free lesson -Abundance, Peace, and Sleep

90 Days of Wellness

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#216 People Pleasing and Your Health Nov 11, 2022

Is there a difference between being a nice person and being a people pleaser?

That is a resounding YES!

What is the difference?

When you do something nice for someone else out of love, compassion, or the desire to serve, it fills you up.

When you do something from a place of people pleasing, it drains you. You do things for others at a cost to yourself.

Typical costs include:

Stress
Insomnia
Anxiety
Fear
Feelings of inadequacy

Those are high prices to pay, which take a toll on your mental and physical wellness.

In this episode, you'll learn more about what people pleasing is, why you do it, and how to start stopping.

It's a process that's worth the energy.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

90 Days of Wellness

Can Being a People Pleaser Impact My Mental Health?

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#215 When Thinking Positive Isn't Useful Nov 04, 2022

“Look at the brightside.”

“Think positive.”

“It’s not all bad.”

How many times have you thought or been told to think like this when the words just fell flat in front of you?

There are a lot of great things about having a positive attitude and a positive mindset. But, if the positive thought is something that isn’t true for you, it’s not going to be very useful in helping you move forward in your life, experience the change you need or process the emotions you’re going through.

Worse yet, just thinking positive when you don’t feel it can throw you into a shame spiral of judging yourself for not thinking the way you think you should be thinking!

Ugh! So meta! ; )

In this episode, I’ll help you understand the difference between positive thinking and useful thinking.

I’ll offer you two questions that you can apply to the way you’re thinking that will move you closer to thinking in a useful way.

Meaning a way of thinking that will move you forward while allowing you to feel everything you need to feel without guilt or shame.

Referred to in this episode:

90 Days of Wellness

Better Than Before Breast Cancer Life Coaching Membership

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#214 Suspend Disbelief Oct 28, 2022

How much of your life is created by what you believe or more importantly, by what you don’t believe?

Disbelief can seep into our lives with thoughts like:

I can never do that.
I‘ll never be the same again.
Things will never be as good as they used to be.

I could never find someone that nice.
I’ll never lose this weight.
I can’t eat that healthy.
I’ll never be able to afford that.

How many thoughts do you have that are like this?

Where do you hold on to the disbelief that you can live the life you desire?

In this episode we’ll explore the possibilities that exist when you allow yourself to suspend disbelief.

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Better Than Before Breast Cancer Life Coaching Membership

Becoming You -Eight weeks to reinventing life after breast cancer

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#213 The Space Between I'm Fine and Making Changes Oct 21, 2022

How many times have you heard yourself say, “I’m fine.” When you were anything but fine?

Why is it so hard to stay with our emotions and be honest with ourselves about where we’re at and what we’re going through?

In my experience, a big factor in staying "fine” is the fear of change.

If you admit that something isn’t right, does that mean you have to change it?

How much do you have to change?

Who’s going to hold you accountable to change?

These and so many similar questions can keep you suppressing your true emotions and staying in familiar discomfort.

But there is a place between “I’m fine” and change.

In this episode, I’ll talk about that space and why it’s important to hold that space for yourself without the pressure of thinking you have to change now.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Becoming You - 8 weeks of Reinventing Life After Breast Cancer

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#212 Breaking Down Barriers by Finding Your Voice Oct 14, 2022

Have you ever found yourself wishing that someone just knew what you needed?

Have you heard yourself say that someone else’s words upset you?

These are common thoughts, but they don’t help you in any way. These types of thoughts create space rather than connection with the person you’re engaging with.

They also put up a smoke screen to the thoughts you have behind them.

It’s easier to have someone just show up and give you what you need because it spares you from figuring it out and learning how to communicate your needs.

It’s easier to say someone’s words upset you than it is to figure out what you make those words mean, why, and how to communicate that.

In this episode we’ll talk about how these thoughts and others like them keep barriers in our lives and how finding and using our voice can break those barriers down.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Becoming You, 8-Weeks of Reinventing Life After Breast Cancer

How to talk to someone with Caner- Ted Talk

Meaningful Ways to Support Someone With Breast Cancer

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#211 You Are Not Broken Oct 07, 2022

How many times have you been through a painful experience in your life and found your way through it?

Sometimes we process things in a healthy way, and sometimes we press on stuff emotions, and just get through it.

So why do people say they're broken?

What does being broken even mean?

In this episode, I’ll talk about what’s underneath the idea that we can be broken and how there can be two sides to that idea.

No matter which side you find yourself on, know that you are not broken and that there are times in life that are just deeply painful.

But even those times can lead to tremendous growth.

Referred to in this episode:

Becoming You – Reinventing Life After Breast Cancer

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#210 Part 2- Mindful Breath Meditation Sep 30, 2022

This meditation accompanies episode #210 The Beauty of a Mindful Life.

Listen to part one first. Then use this meditation on a daily basis to bring more calm awareness into your life.

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#210 Part 1 -The Beauty of a Mindful Life Sep 30, 2022

What are your thoughts about mindfulness?

Sound like a hippie buzz word?

What if I told you that mindfulness is the foundation of a healthy lifestyle?

Wait… does that mean you get to avoid food programs and exercise?

Well, no.

But, when you begin practicing mindfulness, you become more aware of the signals your body sends to you around food, sleep, exercise, and stress.

You also become more aware of your thoughts about these aspects of your life, and once that happens, you’re faced with a decision…own your behavior choices or try to lie to yourself.

The later choice rarely works out well because you always know when you’re lying to yourself.

In this two-part episode I’ll tell you more about what the practice of mindfulness is. Meaning you don’t have to run off to India and stay in an ashram for a month to figure it out.

You also don’t need to spend 30 minutes a day in meditation to live more mindfully.

I’ll offer you simple ways to incorporate more mindfulness (aka awareness) into your life and I’ll explain why that’s so important to a healthy lifestyle.

In part two I give you a mindfulness meditation practice to get you set up for success in just 15 minutes.

Referred to in this episode:

Becoming You - Reinventing life after breast cancer

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#209 Stop Trying Sep 23, 2022

What comes to mind when you think about living a year without trying?

Does it sound like giving up, or does it sound like deciding to go all in or step out?

The important thing missing from “trying” something that’s important to you is commitment.

The smallest shift in language can create a big shift in energy and the life you decide to create.

In this episode, I’ll tell you how ”trying” and two other thought errors can be major roadblocks to becoming the person you want to be and to living the life you want to live.

Referred to in this episode:

Becoming You pre-enrollment

How to Eat Without Fear and Guilt After Breast Cancer (Free Download)

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#208 Sometimes it's OK to be Over it Sep 16, 2022

You know the feeling…you’re tired, maybe dealing with a cold, a long week, too many appointments, needs, demands and you can feel it inside of you, you’re so over it. 

You’ve known for a while that things need to dial back and slow down.

You can feel you’ve been suppressing emotions but know there’s no holding back. It’s here, it’s real, you’re done.

What if you let that be OK?

In this episode, I’ll tell you how it could help you to take better care of yourself if you allow yourself to get over it, instead of OK with it.

You’ll hear about what happens when you give yourself space to be over cancer, over treatments, appointments, scans, and obligations.

At the end of the day, you get to decide what works in your life and how.

But sometimes you have to get over it to see it.

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#207 The Awesome and Scary Step of Living Outside of the Box Sep 09, 2022

Think back to when you were diagnosed with breast cancer. Did a story come to mind of what that meant and what your life would look like as a result of it?

What about your thoughts on turning 40, 50, or starting a business, or traveling to an exotic location? All of those stories create boxes that we easily get stuck in.

We find ourselves living our lives and managing our healing by our collection of other people’s thoughts on what life experiences should look like.

But, what if you didn’t?

What would be different if you threw out all the boxes created by you and everyone who’s given you a box throughout your life?

Scary to think about? I know.

In this episode, I’ll tell you about the importance of doing things your way when it comes to making life choices and why it’s never too late to start doing things for the first time.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership (90 Days of Wellness)

The Survival Paradox

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#206 Supporting Your Body's Ability to Heal Sep 02, 2022

Do you find it hard to believe you have the power to support your ability to heal? Sometimes people tell me they feel like they’re in denial if they try to adopt this mindset.

Other times I hear that you don’t need to focus on healing if you don’t have cancer anymore. In this episode, I’ll give you my take on both of these points.

I’ll help you understand why choosing to believe in yourself is far from being in denial and how your body, mind, and heart are nearly always working to heal from something.

Your role isn’t to make healing happen, but to be to support its ability to happen.

This episode will empower you to create a new loving, healthy relationship with your body, mind, and heart.

Referred to in this episode:

The Survival Paradox

Radical Remission

The Metabolic Approach to Cancer

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#205 How Much More Can You Take? Aug 25, 2022

There are times in every life when it feels like the universe is throwing every curveball your way.

Challenges pile on top of each other and you find yourself feeling emotionally drained and physically exhausted.

These are the times when you typically ask, “How much more can I take?”

But what if that’s the wrong question?

What if there was a question you could ask that would give you more options, relieve some of your pain and help you move forward in life?

In this episode, I’ll tell you what that question is and how, by switching out these two questions, you can change your life from one of exhausting challenges to one of managing difficult times with a full chest of tools to support you.

Referred to in this episode:

The Better than Before Breast Cancer Life Coaching Membership

The Hidden Brain

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#204 Self Coaching 101- Your Brain is Only Human Aug 19, 2022

One of the biggest pitfalls we come across when working on changing our mindset to support our wellness and happiness is the false expectation that our brain will suddenly change.

Once you decide to let go of fear adopt healthier habits, release anger, or make any other change in your life, it’s likely that your brain will fight you all along the way.

Expecting anything different can result in a lot of frustration.

Worse yet, when your brain and thoughts don’t suddenly change on their own you can end up, giving up on what you want for your life.

The good news is, that things don’t have to go that way.

In this episode, I’ll help you understand how to accept the way your brain works, stop fighting it, and make an intentional choice to stop letting your thoughts lead you to places you don’t want to go.

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#203 Embracing the Gift of Life Aug 12, 2022

There are times when life feels like a grind.

You hear sad things; the fridge breaks down at the same time as the washing machine.

You get a breast cancer diagnosis when you’re planning a dream trip.

You save some money and then get an unexpected bill for that amount.

This is the thing, there’s good and bad every day, all the time in life.

I remember a mentor of mine asking me one time, “Will you focus on the 5-10% of someone’s personality you don’t like or the 90-95% of the good things they have to offer?”

The same goes for life.

Will you see the gift in it while you process the challenges, or will you focus on the challenges and miss the beauty of the gifts?

In this episode, we’ll dig into the gift of life with a real perspective that includes sadness and loss.

Then I’ll leave you with an exercise in seeing the gifts in your life and the gift you are to others.

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#202 What is Your Energy Creating in Your Life? Aug 05, 2022

When you think of creating or attracting good things in life, one of the first steps to living the reality you want is to notice the reality you’re creating now.

The stories we tell ourselves often feel true and unchangeable.

Especially when you get caught up in all the things without taking time to examine your role in the life you’re living.

I recently came across a quote by Einstein that got me thinking about the reality of what our energy attracts to our lives.

I’m not referring to drawing cancer to yourself, but the life you live while you’re managing or recovering from cancer.

In this episode, I’ll share some important steps you need to take when you’re figuring out how to create the life you want to live.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Super Soul Sunday- The Curiosity-Driven Life

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#201 Are You Willing to Let S$#! Go? Jul 29, 2022

Negative emotions are a fascinating thing. They feel awful, most of the time., and yet we often cling to them with all the energy we can muster. We feel justified in having them, we’re indignant about not having them, and we focus on telling other people about them.

I’m angry and this is why.
I feel anxious all the time and there’s nothing I can do about it.
I can’t help it, I live with fear every day.

Fill in the blank__________________

The good news is that none of the above are true. At least not if you actually want to feel better.

If you answer yes to that question, stop yourself before the but and know this:

It’s ok and natural to feel negative emotions.

Let yourself go through them.

But if you want to feel better, you have to also commit to being willing to let them go.

That might be a little scary because who will you be if you’re not angry, sad, or in fear?

Listen in to this week’s episode and let’s talk about it.

Referred to in this episode:

Better than Before Breast Cancer Life Coaching Membership

The Four Pillars of Breast Cancer Recovery

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#200 Living in the Field of Transformation Jul 22, 2022

The greatest thing about achieving a goal is realizing who you had to become to get there.

This week as I celebrate releasing the 200th episode of the Breast Cancer Recovery Coach podcast, I reflect on how much I, my business, and this community have evolved.

In this episode, I’ll share the most important things I’ve learned as I’ve navigated breast cancer, built a business, and become the coach and the person I am today.

Maybe, more importantly, I’ve come to embrace the knowledge that life is in a constant flow, and we are always living in transformation.

When we step into the field of transformation and allow ourselves to be in the evolution of life, we open ourselves to growth and drop the burden of resistance.

Join me in this episode as step into the field of transformation and celebrate this landmark episode.

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#199 Flexibility, Self-Care, & A Different Perspective Jul 15, 2022

I talk a big talk about self-care which is way more than a bubble bath and a facial.

I also say everything is exactly as it should be and that when we can make peace with that, we create peace in ourselves.

Those two things came together in a big way for me today as I focus on healing from covid and come to terms with the facts that I have no voice, and I have no energy to create and produce a podcast.

So, I reached out to my support system for help.

I wrote something to explain why there would be no podcast today, but when I reached out to my sister to ask for her help in recording my message, I was inspired by a better idea…why not let her run with the podcast today?

I thought that as a part of my 11-year survivorship celebration, it would be good to hear the perspective of a loved one who’s seen me go through two diagnoses and now watches me live with cancer.

I think Kristie’s perspective will be insightful for you to hear and inspiring and compassionate for your loved ones to listen to.

We’re all in this together and the more we can allow ourselves to connect and drop all the shields, the fuller our lives become.

Listen and enjoy this beautiful perspective on living your life while loving someone who had or has cancer.

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#198 Dealing with Dread Jul 08, 2022

I want to share a story with you, there was a woman who had to go to a big event. The event was going to be spectacular. Amazing food, great music, beautiful new outfits, and everyone she loved would be there but there was also this one person…the ONE person she could not stand!

So, the woman dreaded the event. She put all her thoughts into the horror of seeing the person she had a toxic history with. She felt sick to her stomach and whenever the event was mentioned all she could think of was that ONE person.

The more she thought about it, the more often her brain took her attention there.

She was so deep in dread that she couldn’t begin to get excited about all the wonder that would be a part of that night.

That’s the kind of thing our human brains do to us if we let them run on auto pilot.

I bet you’ve experienced some version of this in your life.

I know I have.

In this episode, I’ll tell you more about the impact that dread has on your health, your relationships, and your joy and what you can do to reign in your mind and redirect your attention so you can have better experiences whenever you choose to.

Referred to in this episode:

Reclaim your Life After Breast Cancer Summit

Better than Before Breast Cancer Life Coaching Membership

A Sense of Dread

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#197 Reclaim Your Life After Breast Cancer with Karin Del Maestro Jul 01, 2022

In this episode you’ll hear from Health and Transformation Coach Karin Del Maestro.

Karin is also the organizer of the Reclaim Your Life After Breast Cancer Summit happening July 9-15 2022.

I invited Karin on to the show to share her insights on self-care and simple ways of reducing the toxic burden in your life.

We also discuss some of the exciting speakers and topics that will be shared during the Reclaim Your Life After Breast Cancer Summit including:

Trouble Sleeping?
Thriving with Metastatic Breast Cancer
Libido & Painful Penetration: What to do and how to recover
Motherhood & Fertility After Breast Cancer
Be the Quarterback of Your Medical Bills
Advancing Breast Cancer Science for Black Women
Are you Existing with Breast Implant Illness
Surviving to Thriving - Your Mindset Matters!
Safe Use of Cannabis for Breast Cancer

Check out the show and grab your free spot at the summit HERE.

Referred to in this episode:

Reclaim Your Life After Breast Cancer Summit

Karin Del Maestro

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#196 How Having a Plan Can Inspire You to Create a Better Future Jun 24, 2022

Here’s an interesting thing to consider:

We plan for birthday parties, weddings, anniversaries, camping trips, and what we’re going to wear to work or have for dinner, but when was the last time you planned for life?

Way too often we allow ourselves to be in the random acts and unprocessed emotions of life.

This can lead to feeling, hopeless, powerless, and having no future vision for your life.

The end result…Failure to thrive.

In this episode, I’ll tell you some of the things I hear from survivors in their struggle to engage in life during, after, and long after treatment and how those thoughts limit the potential of their future.

I’ll also offer you a simple action you can take to start changing the thoughts you have about your future so you can be inspired and motivated to create the life you want.

Referred to n this episode: The Better Than Before Breast Cancer Life Coaching Membership

The Will to Live

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#195 What Do You Make it Mean When Things Sound Hard Jun 17, 2022

You know the old saying, "When the going gets tough, the tough get going.”?

Well, that’s not always true. Sometimes when things get hard we just get through rather than get going.

Maybe it’s the way we think about hard.

Have you ever considered what hard means to you?

Does it mean different things in different situations?

What if being hard was an invitation to be curious?

What if you could change your perspective and see hard things as opportunities to get closer to your potential?

In this week’s episode, I’ll share an amazing story of a woman who changed her approach when the going got hard and I’ll offer you some insights to approach hard things differently in your future.

#194 Create Your Dreams With the Power of Your Story Jun 10, 2022

When I first began to realize the power of storytelling, I was reading the book, “Talk like TED”.

The book focused on some of the most powerful TED talks ever given and what made them so moving for so many people.

Over and over, the author found that the story the speaker shared was the secret sauce.

Now I hear people’s stories on a daily basis.

I hear them tell stories of suffering and sadness.

And I work to help them bring forth the story of resilience and empowerment that lays beneath the suffering.

I know that when you become aware of the story you tell yourself and others about you, you begin to see the result that story creates…the life you’re living.

In this episode, I’ll share a powerful experience I had listening to survivor stories and what it meant to me and to others in the room.

I’ll tell you three of the most common stories I hear from my clients that keep them stuck and I’ll give you a simple tip to help you see your stories through a different lens that can change the path of whatever you decide on.

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#193 What if Physical Health Wasn't a Chore? Jun 03, 2022

When it comes to getting healthy the idea of intense workouts, hours of food prep, and giving up some of your favorite “treats” can be off-putting.

Adopting a mindset of what you can’t do and shouldn’t have, cheating with food, and being “bad” can make anyone want to run in the other direction.

But, what if none of that had to be a part of getting physically healthy?

In fact, what if that mindset was actually stopping you from even trying to do the things you want to support your physical health?

In this episode, I’ll offer you some new ways of thinking about treating your body well.

You’ll hear about finding balance and dropping the all or none mindset for the "something is better than nothing" and "what will work for me today?" mindset.

Check out this episode and get a new perspective on how getting healthy can work for you without being a chore.

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#192 How Emotions Exhaust You and What You Can Do About It May 27, 2022

After breast cancer, there’s a long list of things that contribute to fatigue,

-Chemically induced menopause

-Aromatase inhibitors

-Radiation treatments

-etc…

But how often have you considered that your emotions may be contributing to your fatigue?

Intense emotions including fear and anger create a physical response in the body that uses a lot of energy.

So, why is it so hard to let go of the thoughts that create those emotions and keep you in emotional pain in addition to undermining your physical health?

Holding onto intense emotions has been shown to contribute to depression, anxiety, heart disease, poor mental health, and more.

In this episode, I’ll tell you about three of the most common thoughts I see, and experience, that create resistance when it comes to letting go of negative emotions and what you can do to move beyond those thoughts and closer to joy.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Your High-Intensity Feelings May Be Tiring You Out

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#191 Mental Health Without Shame May 20, 2022

Finding yourself on this side of a breast cancer diagnosis is not easy. It’s not something you expect to happen in your life and it’s not something you expect to have long-lasting repercussions. Yet, it does. The trauma of treatment and survival and the unsettling space of adjusting to life after treatment can have a powerful emotional toll.

So why is it so hard for women to reach out for help?

Why do we think there’s something wrong or shameful about treating our emotional illness but not our physical illness?

Depression and anxiety are common occurrences after breast cancer, and no one should have to go through them alone or feel ashamed of getting support.

In this episode, I’ll share some insights on the importance of valuing your mental health and treating yourself with grace and compassion when you need extra support.

No one goes through breast cancer alone and no one should struggle with the aftermath alone.

Mentioned in this episode:

The 4 Pillars of Breast Cancer Recovery

Depression and Anxiety in Breast Cancer Patients

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#190 2 Steps for Moving from Fear to an Abundant Life May 13, 2022

When life throws something at you out of left field your brain goes straight to fear. We are conditioned to think in scarcity.

The more unexpected things that happen, the more fear you can fall into until it feels crushing.

So, how do you get out of feeling crushed?

You create space.

You explore options.

You notice that it’s your thoughts about life that are creating the heaviness.

In this episode, I’ll offer you two ways of noticing thoughts of scarcity and how to move past them when they come up so you can have more space for abundance in your life.

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#189 What Would it Be Like if You Did Things Differently May 06, 2022

What would happen if we took “normal” off the table and looked at life with fresh eyes to decide what we want it to look like going forward?

It’s so interesting how easy it is to get caught up in doing life the same way we always have for no other reason than, that’s what we know.

We do what we’re comfortable with, over and over.

But, what are we missing out on because of that?

What if you decided to do things differently to see what it would be like?

How does it feel to even consider that?

Who would you be if you weren’t “the strong one”, “the sweet one”, or “ the sassy one”?

Check out this week’s show and let’s talk about what it means to do things in new ways just because you want to.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#188 Doctors Don't Determine Your Worth Apr 29, 2022

When you get diagnosed with or find yourself managing a serious illness, integrating the medical system into your life can be a challenge. You may have never considered what you expect from a doctor, a hospital, an imaging center, or your insurance company until you find yourself feeling unnoticed, unworthy, or confused by the administrative and personal treatment you receive.

Do you expect too much from your oncologist?

Do you need a team but don’t realize it?

Do you find yourself dreading appointments because the way you’re treated doesn’t align with your expectations?

Check out this episode to hear how managing your mind around your medical treatment can relieve a lot of stress and give you more options when it comes to managing your health.

Mentioned in this episode:

Better Than Before Breast Cancer Life Coaching Membership

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#187 Who Do You Want to Be Now? Apr 22, 2022

Life after breast cancer often starts off with one big question, “Who am I now?”

If you’re not

- the healthy one

- the one who never takes medicine

- the one who has boundless energy

- the one who _______ (fill in the blank)

Then who are you?

How do you show up like you “used to” when you don’t feel normal now?

In this episode I’ll give you the good news…you get to decide how you want to show up and how you want your life to look.

You can let go of a lot of baggage and pressure and allow the real you to show herself in all of her glory.

That’s freedom.

It’s healing, it’s loving and it’s all possible.

Referred to in this episode:

Better than Before Breast Cancer Life Coaching Membership

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The Desire to Feel Desire Again Apr 15, 2022

Chemotherapy and other breast cancer treatments can induce or intensify menopause. Breast cancer surgeries and radiation can change the way your body looks, feels, and reacts to touch. All of these things can change your sex drive and the way you choose to engage in physical intimacy.

But there’s another thing that has a powerful impact on this area of your life and it’s happening in your brain.

The way you think about yourself, about sex, and about the person or people you choose to have sex with can change a lot more than dryness and atrophy.

In this episode, I’ll talk about the impact of thoughts on your sex life and give you a worksheet to help you examine your thoughts and begin to create the life and the connections that you want.

Mentioned in the episode:

Better Than Before Breast Cancer Life Coaching Membership

#45 Sensuality and Sex After Breast Cancer

#90 Low Libido After Breast Cancer, Why it Happens and What You Can Do About it.

#112 Managing Vaginal Health After Breast Cancer

Yes, you can have better sex in midlife and in the years beyond

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#185 Food is Not The Problem Apr 08, 2022

Not so long ago, there was a time when food was a focus of daily life solely for survival. People farmed, hunted, gardened, canned, and put a lot of effort into ensuring there would be enough food to keep them alive.

Now there are so many food options that the choices are overwhelming; it’s easy to overconsume and become overwhelmed.

Add in the fear factor after breast cancer, and there’s a whole new layer of confusion.

You worry about:

The right choice

The safe choice

What will heal you

What will help you lose weight

What will prevent inflammation

And that’s how the diet industry gets you or leaves you overwhelmed, and you just give up.

In this show, I’ll give you some insight into something more important than what food to choose, what diet to follow, or what new supplement to take…what you think about food and your food choices.

Sound too simple? Check out this episode and see what you think.

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#184 Why You Need to Have Your Own Back Apr 01, 2022

So many of us go through life tearing ourselves apart.

We judge our looks, our decisions, our accomplishments, our strengths, and our weaknesses.

We blame ourselves for just about everything we can think of including how other people think and feel.

Then a diagnosis of a life-threatening disease happens and there are so many more things we can beat ourselves up for, not the least of which is what we did to get cancer in the first place.

Isn’t it time to start having your own back?

Imagine a life where you don’t decide how you’ll punish yourself before you even try something.

A life where you just say to yourself, it’s ok, you did your best, don’t beat yourself up…and then you listened to yourself.

Well, you can have that life.

Check out this week’s episode to hear more about how to have your own back.

#183 You Have More Power Than You Think Mar 26, 2022

When we make the choice to wait and see what an external circumstance might create, we’re making the choice not to engage in our life.

In this scenario, we are the ones who step out of life, even if we fool ourselves into thinking the circumstance (i.e. cancer) is the cause.

In this episode, you’ll hear more about subtle ways in which we give up power over our lives.

How our brains offer us thoughts that we don’t have to accept.

And words we can become more aware of to help us see when we’re choosing to step back and let life roll on without us.

Referred to in this episode:

Better Than Before Breast Cancer - Life Coaching Membership

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#182 Living in The Process of Life Mar 18, 2022

A blessing and curse in life is that we never really arrive.

We’re always in the process of life, but we often miss what’s happening in the process because we think we should be somewhere else.

We think we should have more time, more money, different circumstances.

We think we should be doing more, especially compared to the next person.

But the truth is, you’re exactly where you should be…in the process.

The process can be beautiful, and it can be messy.

But being present for it takes a tremendous amount of pressure off you for not being somewhere else.

You may never get the time you want in life, but you can learn so much in the time you have.

Referred to in this episode:

Confusion After Breast Cancer Workshop

Better Than Before Breast Cancer- Life Coaching Membership

The Invisible Life of Addie Larue

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#181 It's Not Your Worth, Your Story is the Problem Mar 11, 2022

How many times in life have you felt unworthy, worthless, unloved, or broken because of another person’s words or actions? Wouldn’t it be nice not to feel that ever again?

It is possible.

Not because you can control what other people think or do.

It’s possible because you can learn that your worth is inherent and has nothing to do with anyone else’s thoughts or actions.

Listen to this week’s episode and become more aware of what you tell yourself other people are thinking and what you decide that means.

Learn the importance of stepping into your authentic self and how the need to control or judge other people’s actions will fall away when you do that.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

Confusion after Breast Cancer Workshop

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#180 The Fear of Happiness Mar 04, 2022

Have you ever wondered if you have a fear of being happy?

Do you feel guilty when taking care of yourself, but you see someone else struggling?

If so, you’re not alone.

Fear of happiness, or cherophobia, is identified by specific thoughts and behaviors that might be more common than you think.

In this episode, hear about those symptoms along with:

-Real-life examples of the fear of happiness

-9 questions you can ask yourself to see where you fall on the fear of happiness scale.

-Actions you can take to manage the fear of happiness in your life and create more space for embracing joy.

Referred to in this episode:

Better Than Before Breast Cancer – Life Coaching Membership

Cherophobia Explained: Fear of Happiness & How to Overcome It

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#179 With Love From Other Survivors Feb 25, 2022

What would you think if I asked you to tell me something every day for a month that you loved about yourself?

Well, I asked my members to do just that. In this week's podcast, I want to share some of the things they had to say about learning to love themselves unconditionally.

I have to say that people were a little nervous at first, and some had to process blocks even to say loving things about themselves.

But, when you hear what they have to say, I know you feel inspired by what they've discovered.

As you hear the prompts they were asked to respond to, I hope you also explore those questions for yourself so you can drop more judgments and love yourself unconditionally.

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#178 You Get to Grieve so You Can Grow Feb 18, 2022

When I look back over the past 10 years I’m amazed at how much my perspective of cancer has changed.

I thought I had it beat because I was always down for the fight.

But the most important thing I’ve learned is that the best way to get back to life is to let shit go.

It took many years for me to figure out that grieving was a necessary part of healing.

Even when I did figure out it took working through my own process and supporting many other women in doing the same before I really saw the power of allowing yourself to grieve.

We humans aren’t that different from each other.

Our brains process trauma in similar ways and the steps of processing grief are well established.

The problem after breast cancer is we’re conditioned to fight how we feel rather than process it and allow ourselves to grieve.

In this episode we’ll talk about the importance of that process and how allowing yourself to grieve can give you the ability to grow.

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#177 It's Not Just Hair Feb 11, 2022

If you lost your hair during chemo and had to endure the weird regrowth stages, watched it grow back looking like someone else’s hair, or watched it thin due to menopause and hormone treatments then you know…it’s not just hair.

But you may have heard that comment from others along the way.

Hair and our identity are closely entwined.

We change our hair to fit our stage of life, reflect our personality, and fit into religious or cultural norms.

We judge people based on what their hair looks like

We envy thick, lush hair.

It signifies youth, fertility, sexuality and so much more.

A bad hair day can affect your self-confidence and not allowing yourself to experience the emotions that your thoughts around hair loss bring up can create more pain than the loss itself.

In this show, I’ll dig into hair, what it means to us, how we can think about it in healthier ways, and what solutions are available to support your healthy locks while you love yourself along the way.

Referred to in this episode:

Better Than Before Breast Cancer Life Coaching Membership

American Hair Loss Association What to Know About the Latest Advancements in Treating Women’s Hair Loss

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#176 Creating Space For a Better Way Feb 04, 2022

When your closet is full, it’s a challenge to find anything and overwhelming to think about clearing it out.

When your mind is full with an idea or belief it’s hard to see any other way to be or any other path that can be taken.

That’s a painful place to be and a place we often put ourselves in when we believe there’s only one way for an experience to go.

It’s where we get stuck when we believe life isn’t happening in the right way or the fairway.

And it’s why you need to stop yourself sometimes and create enough space to stop creating more suffering than you need to endure.

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#175 How to Love Your Body Unconditionally Jan 28, 2022

When you think about the relationships in your life, what are the conditions you put on them?

Do people have to earn your love or do specific things to deserve your love?

For most of us, the answer is yes.

But have you thought about how that applies to yourself and your body?

What are the conditions your body has to meet to deserve your love?

If it doesn’t meet those conditions, what do you do, and how does that impact your life?

Most of us decide to complain about our body, ignore it, act as if we have no control over it, or turn to abusing it.

In this show, I’ll talk to you about why that happens and how you can shift your mindset and learn to choose unconditional love for your body.

Imagine how amazing that would feel.

If you didn’t know that choice was available to you, learn everything you need to know about it now.

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#174 When You Don't Know How to Love Yourself Jan 21, 2022

This week I had an eye-opening experience when I came across a journaling exercise that I did in 2013, the year after I finished treatment for my first breast cancer diagnosis.

It was eye-opening to see the destructive and abusive way I thought of and spoke about myself at that time.

I had a mindset then that was so full of pain and judgment that it’s hard to believe I ever found my way here.

Sadly, I know that many survivors have that same mindset now, which is why I decided to share what I wrote about myself all those years ago.

I hope that what my thoughts were then will help you see that there is hope for a brighter future wherever you are now.

You are worth love, you are deserving of happiness and joy, and you can take small steps to get there until you look back one day and, like me, you’re living a life that truly is better than before breast cancer.

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#173 I Don't Want to Think This Way Anymore Jan 15, 2022

Sometimes our biggest barrier to change is the belief that we shouldn’t have negative thoughts.

After working so hard to stay positive, think healthier thoughts, and adopt a good mindset, negative thoughts should go away, right?

Not so fast…

Your brain is wired to avoid pain and keep you safe.

So, it is always going to offer thoughts to steer you away from expending too much energy, creating change…even if it’s positive, or letting go of what has caused pain in the past.

Because if you let go you might do it again.

At least from your brain’s perspective.

Let me save you a lot of energy and struggle with this one simple tip:

Let your brain think all the negative thoughts it wants to.

Yep, stop fighting it.

Confused? Check out this episode and let me clear it up for you.

Referred to in this episode:

5 Day Sugar Challenge

Bob Newhart – Stop it

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#172 A Balanced Life isn't Created on a Calendar Jan 07, 2022

What is a balanced life?

Recently, I've been exploring this idea a lot.

I started off thinking a balanced life meant finding just the right formula for work, health, family, and social.

But that led to more stress and I could never find the right amount of time to fit it all in.

Plan B...only say yes to what you love and what feels good.

Well, there are a lot of things that I love and that feels good to me.

I would need an even longer day to fit all that in and find balance.

Then I realized something that changed everything.

Balance was never going to be found on my calendar.

Because life will never be evenly distributed.

Check out this week's episode for more on how to really balance your life. Referred to in this episode:

The 5 Day Sugar Challenge

Fabulous and Fit After 50 Free Wellness Summit

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#171 A Year is Never Wasted Jan 01, 2022

No matter how far off plan life takes you, time is never wasted.

Life is happening.

Whether it's happening the way you want it to or not, it's still happening.

A new year always feels exciting and like a fresh start.

But, if you take the same defeating thoughts into it, little will change.

This is a great time of year to examine the story you tell yourself about the past twelve months and consider what you'd like to create in the next 12 months.

Listen in to learn more about the power of your story and go to the show notes to download a tool that can help you reframe the thoughts that don't serve you.

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#170 Becoming a Part of The Group Again Dec 24, 2021

Most survivors are familiar with the feeling of being isolated, not fitting in, or being an outsider after a breast cancer diagnosis.

That’s why it feels so good to connect with other groups of survivors, other people who understand your experience at the deepest level.

And maybe that’s enough?

Knowing and accepting that you belong to different groups who connect with you can ease the uncomfortable feeling of not fitting in.

Even better, shifting your mindset can help you step into different groups without worrying about judgment allowing you to have more joy.

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#169 How to Stop the Shame of Breast Cancer from Limiting Your Life Dec 17, 2021

It’s hard for most people to understand why a survivor would feel anything but normal when treatment ends, but we have so much more going on in our minds than we could ever have imagined.

One of those ideas that can have a huge impact on recovery, self-image, and self-worth is shame.

Shame is the emotion that comes up when we tell ourselves stories like:

-I must have done something wrong to deserve cancer.

-I must be a bad person in some way because I had cancer.

-I’m no longer as complete, whole, or worthy as other people who have not had cancer.

In this show, I’ll talk about how these stories and the feeling of shame undermine our ability to thrive in life and what you can do to change that.

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#168 Managing Overwhelm to Create a Happier LIfe Dec 10, 2021

There’s so much to do!

How many times in your life, especially at this time of year, have you told yourself you’re overwhelmed because of the number of demands in your life?

You tell yourself you’re overwhelmed because of all the emotions you’re feeling or all the decisions you have to make.

What if you could change that feeling without changing all the things?

In this show I’ll offer you some insights on where the feeling of overwhelm comes from, what it usually brings along with it, and the power you have to change an overwhelming life to a full and joyful life.

Referred to in this Episode: Revived Membership Gift Certificates Heidi Hanna

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#167 Start The Giving Season With Terri Brooks and The World of Lonsville Dec 03, 2021

In this episode I'll introduce you to Terri Brooks, the Founder of The World of Lonsville, a nonprofit organization bringing gifts of joy and support to breast cancer survivors and to children with cancer. Terri is a mom, a coach, an entrepreneur, and an inspiration.

Listen to her story of surviving breast cancer while going through a divorce and still choosing to embrace the joy in her life and to give the gift of joy to others.

If you're in treatment, recovering from treatment or looking for a way to spread your love this holiday season, you don't want to miss this show.

Referred to in this episode:

World of Lonsville website

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#166 Creating a Better Year by Letting Go of These Three Things Nov 26, 2021

Today marks my 58th year of life and 10 years of managing breast cancer.

I’ve learned a lot in my time here on earth and as I look forward to my 59th year, there are three things that I will be intentional about reducing in my life.

In this show, I’ll share those three things with you and how they can subtly take away from living life to its full potential.

#165 The Pressure to Be Happy Nov 19, 2021

The last thing anyone wants to do is feel uncomfortable. We avoid it at any cost.

We do anything to move closer to happiness, even if it means that we never spend time looking at or dealing with what is making us uncomfortable.

We feel pressured to be happy.

If we’re not happy, other people might feel uncomfortable or worried.

If we’re not happy, we may appear ungrateful for all the good things in life.

But what if we can have all the good things and still be ok with exploring the uncomfortable so we can change them too?

Check out this episode to hear more about creating more happiness by not giving in to the pressure of being happy.

Referenced in this episode:

https://www.thebreastcancerrecoverycoach.com/giveaway

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#164 Maybe You Need A Good Cry Nov 12, 2021

Big girls don’t cry…but maybe they should.

Very few of us are taught to freely cry whenever we feel emotional.

Instead, we’re taught to stop crying, stuff it in, never let them see you cry.

That may have been necessary to get through life not so long ago, but we live in different times.

In these times we know a lot more about emotions, emotional wellbeing, and expressing ourselves in healthy ways.

It may be difficult to wrap your head around at first, but crying has actually been shown to support the release of pain.

Check out this episode for insights on why you might need to have a good cry.

Referred to in this episode:

Is crying good for you?

The Boy, the mole, the fox, and the horse

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#163 How to Manage Negative Cancer Stories Nov 06, 2021

How many times has someone heard you had breast cancer and immediately told you a story of someone they know or heard of who died from breast cancer?

In this show you'll hear about a client of mine who was looking for a solution to this type of situation.

I'll also share how to manage a situation like this without going into an emotions spin out. Referred to in this episode: The Four Pillars of Breast Cancer Recovery Em and Friends

No Cure for Human

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#162 Ask Yourself Better Questions Oct 29, 2021

We are exceptional when it comes to caring for others, and we're happy and proud to do it.

But, we're not so great at taking care of ourselves or allowing others to care for us.

In this episode I'll give you insights on:

-What happens when women give more than they have

-How we end up feeling

-What we tell ourselves about accepting help

-What you can ask yourself to practice better self care and have deeper connections

Referred to in this episode:

The Revived Membership Experience

Precision Nutrition -Who's taking care of you?

For full transcript go to: https://www.thebreastcancerrecoverycoach.com/162

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#161 What if This Could be Different? Oct 22, 2021

How do you live the life you want when you’re forced to deal with things you don’t want in your life?

How do you make the best choice when you don’t like any of the options?

How do you find happiness when it feels like you’re stuck in a nightmare?

This is the time to drop the shield, stop fighting, and start seeing that things aren’t going to be perfect, but they can still be better…maybe even good!

In this show I’ll talk about what it means to feel stuck, why it’s important to be aware of that that feeling and how you can move beyond it.

Life after breast cancer comes with lots of tough choices but waiting around for them to get easier or better doesn’t support creating a happier life.

What if things could be different now?

Listen in and find out how.

Mentioned in this Episode: The Revived Membership Experience

For Full Transcript Visit: https://www.thebreastcancerrecoverycoach.com/161

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#160 Create The Life You Need Oct 15, 2021

Life gets so busy that we can find ourselves, trying to keep up and feeling exhausted when we finally have a little bit of down time.

You may be dealing with the fatigue of breast cancer treatments, or even avoiding all the emotions waiting to be processed.

So, when do you get what you need?

When do you create, the space, the connections, the time you need for you?

For that matter, how do figure out what you need?

In this episode, I’ll share some insights and important steps on creating clarity, time and support around the things you need in your life.

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#159 After Breast Cancer Awareness Oct 08, 2021

You know what kind of awareness you need to have before breast cancer.

Check for lumps, discolorations, dimpled skin, inverted nipples, irregular discharge and do your regularly scheduled mammograms.

But what should you be aware of after breast cancer?

It’s a whole new ball game with it’s own set of fears, and challenges.

Of course, you still follow through with medical advice and supervision, but what about how you feel about yourself?

Are you aware of what stops you from connecting with others in the way you want, and what to do about it?

Are you aware that you don’t have to feel alone, beat yourself up, fight your own body or sabotage your own health because food or alcohol are the only things that bring you joy?

Navigating the space after a breast cancer diagnosis and treatment takes some next level awareness to support you in creating the life you want and loving yourself in the way you deserve.

That’s what we dig into in this week’s show.

Referred to in this episode:

The Revived Membership Experience

The Mind, Body, Breast Cancer Challenge

For more visit: https://www.thebreastcancerrecoverycoach.com/159

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#158 How Can You Live Fully When You're Afraid of Cancer and Death Oct 01, 2021

Ever heard that little voice in the back of your head that says things like:

“I probably won’t live long enough to finish that.”

“I shouldn’t put the money out I might get sick and not be able to do it.”

“I would go on vacation, but I can’t commit because…what if?”

These are the ways that your brain stops you from living your fullest life and keeps you stuck in fear.

If this happens to you, you’re not alone.

Listen to this week’s episode to hear how to recognize when the fear of recurrence and death is keeping you form living your life and what you can do about it.

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157 It's Good and It's Bad and That's OK Sep 24, 2021

When something awful happens in life, it's hard to see the gift in it.

We even stop ourselves from seeing the good because it feels weird, or we feel guilty for saying something good came out of something bad.

The opposite is true too.

We have good news and don't want to embrace it because there's a coast involved.

But what if it didn't have to be one way or the other? What if we could give ourselves permission to accept the good and the bad in all things in life and not feel guilty or resist seeing the big picture?

In this episode you'll hear about seeing the wholeness in life experiences and being ok with the fact that most things are good and bad.

Referred to in this episode:

30 Day Mind, Body Breast Cancer Challenge

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#156 Scanxiety Sep 17, 2021

156

You know the feeling…The scan date is on the calendar and you’re already telling yourself:

What you will do

What you won’t do

What the worst thing is

How bad it’s going to be

You tell yourself stories before it happens

You try to read into any comments, winks, or smiles the technician gives you

You wait on pins and needless for the results or you even find yourself feeling like your life is on hold.

This is scanxiety.

In this show I’ll share some insights on scanxiety and offer tips on ways to manage it so can preserve your peace of mind even when it’s scan time.

Referred to in this episode:

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#155 Borrowed Hope Sep 10, 2021

When you find yourself in the place where:

-You don’t know what to do next

-You feel like you’re all alone

-You can’t see the light at the end of the tunnel

What do you do?

You borrow hope.

You turn to someone who’s been where you are.

Someone who’s made it to the other side…maybe not too far.

Just a smidge beyond where you’re at, but that’s really all you need.

Just a little hope to move you past doing it all on your own, allowing you to connect to someone else, and reassuring you that you are not alone.

Not in breast cancer and not in life.

For Full Transcript visit www.thebreastcancerrecoverycoach.com/155

Referred to in this episode:

Borrowing Hope Poem

The Body Keeps the Score

The Breast Cancer Recovery Group

The Revived Membership Experience

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#154 I Want to Feel Alive Sep 03, 2021

Have you ever considered what it feels like to be alive?

So often after breast cancer treatment, the biggest struggle is to feel normal again.

But what does that really mean?

Is normal happy, excited, connected?

Is it simply the ability to do things the same as you did before breast cancer?

In this episode, I’ll share some insights on shifting your mindset from feeling normal to feeling alive.

Referred to in this Episode: NEW Resources Page

For full transcript visit: www.thebreastcancerrecoverycoach.com/154

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#153 You Are Exactly Where You Are Supposed to Be Aug 27, 2021

Have you ever heard yourself say:

“I shouldn’t be here.”

“I should be past this by now.”

“This shouldn’t still be happening.”

Or some version of that?

When we resist where we are now, we close ourselves off to this experience.

We dismiss the value of what we can learn and what we have to offer at this moment in time.

It may feel uncomfortable or unfair, but that can also be a distraction from what you can learn about yourself in this moment.

What if where you are is exactly where you’re supposed to be?

How does that feel?

Good?

Awkward?

Uncomfortable?

Maddening?

Check out this episode and learn the value of accepting that where you are now is exactly where you should be.

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#152 When You Just Need A Break Aug 20, 2021

We all need a break sometimes.

Especially with all the tough things, like anger, fear and negativity that are happening in the world around us.

How do you know when you’ve had too much and what do you do about it?

Do you give yourself permission to peacefully check out and regroup?

Do you remind yourself how awesome you are?

Do you think about how much you’ve achieved in your life and how deserving you are of emotional gentleness and rejuvenation?

If not, listen to this episode and begin creating a space for yourself to be where you need to be.

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#151 How to Stop Living by Other Peoples Thoughts Aug 13, 2021

Much of our lives are spent meeting other people’s expectations or fulfilling their needs.

We can easily lose sight of what we need, how to listen to our own intuition, or feel confident standing in our own truth.

When you find yourself in the struggle of feeling stuck in other people's thoughts there are three steps you can take to move closer to creating the life you really want.

In this week’s episode we talk about those steps, how to become more aware of them, and how to take small steps toward listening to and living by your own thoughts.

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#150 The Hidden Thoughts That Keep us Caught Between Two Worlds Aug 06, 2021

Sometimes a thought can be like a splinter, a whisp of smoke or a hair dangling against the skin on your face that’s so fine you can’t see it, but so bothersome that you can’t ignore it.

It pulls you away from the present moment and it stops you from moving forward even though you can’t really identify it.

In this episode I offer two thoughts of this nature that I’ve come across in my own process of healing, and creating the life I dream of.

Also like a splinter, it might hurt a little bit to pull those thoughts out and examine them.

But, once you do, once you feel the relief, you’ll wonder why you let it fester as long as you did, as the way will now be clear to take the next step forward in your life.

Referred to in this episode:

The Four Pillars of Breast Cancer Recovery Free Video Series

The Breast Cancer Recovery Group

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#149 I Am Here For You Jul 30, 2021

How many times have you said to yourself, “I am here for you”?

Not enough? Never?

I was reading a book by the Zen Monk, Thich Nhat Hahn when I came across this statement about being there for yourself.

It immediately struck a chord with me because being able to say, "I am here for you" to yourself is an amazing practice of self-love and healing.

Think about it, just being there for you as you would for anyone else.

Asking what you need and then supporting that.

Nothing could be more valuable to a healthy, fulfilling lifestyle than being your own best support system.

But, how?

In this episode, I’ll give you 3 super simple steps to get you started on being there for you in a way that’s practical and sustainable.

Let today be the day that you start showing up for yourself.

Referred to in this episode:

Join the Revived Membership Experience

Enroll in the Better Than Before Breast Cancer Workshop

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#148 The Road to Suffering is Paved with Expectations Jul 23, 2021

What if you didn’t have any expectations? Would that be weird, or might that be liberating?

Could you identify expectations, see the suffering they cause, understand where they come from, and then change your mindset around them?

In this episode, I’ll talk with you about expectations and the results they cause in our lives.

I’ll offer you a way to look at and think about the expectations you have for your body, your health, your recovery, and a suggestion to help you relive some of the suffering you’ll discover in that work.

Referred to in this show:

Join the Revived Membership Experience

Enroll in the Better Than Before Breast Cancer Workshop

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BONUS-Metta Meditation Jul 16, 2021

Use this meditation to support your work in dealing with people who have toxic behaviors in your life. Including yourself.

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#147 How Toxic People Affect your Health and What to do About it Jul 16, 2021

There’s no one thing that causes cancer and there’s no one thing that heals it.

Like life, it’s complicated.

We have to consider medications, exercise, supplementation, stress reduction, and relationships just to name a few things.

Some relationships are heartwarming, and they make our lives better even if we only see the person occasionally.

Then, some relationships are draining, toxic and unhealthy.

We can’t overlook the impact that these relationships have on our health and our healing.

Listen in to hear about people with toxic behaviors, how they affect your health, and learn some simple steps you can take to begin regrouping your life after breast cancer.

Join the Revived Membership Experience

Enroll in the Better Than Before Breast Cancer Workshop

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#146 Ten Lessons From Ten Years of Surviving Breast Cancer Jul 09, 2021

It’s hard to believe that ten years have passed since the first time I heard the words, “You have Breast Cancer.”

During that time, I’ve learned some powerful lessons.

I’ve shifted the way I think about cancer, I’ve supported and learned from hundreds of other women in my workshops, webinars, coachings, and programs.

Now, I work every day to support my body’s ability to heal from a stage 4 recurrence in October of 2020.

In this episode, I’ll share ten of the most powerful lessons I’ve learned about healing from breast cancer and designing my most fulfilling life…a life that’s bigger than breast cancer.

Referred to in this episode:

The Better Than Before Breast Cancer Workshop

The Revived Membership Experience

For full transcript and resources on this podcast visit: www.thebreastcancerrecoverycoach.com/146

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#145 Insights on Lifestyle and Healing from the Land of Fire and Ice Jul 03, 2021

Getting to experience the amazing country of Iceland and see the slower pace of life, the clean air and water, and the fresh delicious food really got me to thinking about lifestyle and healing.

Does the lifestyle in Iceland lead to less breast cancer?

Did having breast cancer cause you to create the lifestyle you dream about?

In this episode you’ll hear about a mindset shift to help lower the resistance that comes up with breast cancer recovery and open your mind to the possibilities that life has to offer.

You also might want to get a ticket to Iceland when you’re done!

Referred to in this episode:

Love Warrior by Glennon Doyle

Untamed by Glennon Doyle

World Cancer Research Fund: Breast Cancer Statistics

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#144 Off to Iceland ENCORE Jun 25, 2021

In this Encore show, I’ll reintroduce you to episode #38 When Plants meet Fats.

This show is a great support in helping you understand the value of increasing plant-based foods in your diet and how healthy fats can add to the deliciousness of plants while supporting your health.

This is also a great opportunity to jump into my Plant Based Bingo Challenge and see how you can learn to love plants without feeling like you’re depriving yourself.

Referred to in this show:

Plant Based Bingo Challenge

#38 When Plants Meet Fats

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#143 Taking all the Time You Need and Choosing Happiness Along the Way Jun 19, 2021

How long will it take before you choose happiness?

Can you be happy if you’re achy, overweight, or fatigued?

Do you tell yourself things should be different by now?

What if you could take the time you need for your body to heal in its own time and for you to process the trauma of breast cancer and not attach a deadline to that process?

In this show I talk about learning to be with yourself and your body now, drop the expectation of time and in doing so release some stress and decide to be happy.

Referred to in this episode:

Plant Based BINGO Challenge

Nightbirde America’s got talent performance

The Power of Patience: Let Go of Anxiety and Let Things Happen

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#142 Moving Beyond the Cancer Victim Mentality Jun 11, 2021

When you’re thrown into the role of a breast cancer patient in a world of foreign terminology and scary outcomes, it’s easy to feel like a victim.

Going through breast cancer treatment changes your life, but if you feel like you have no choice in the matter, recovering from treatment can be even more difficult.

Feelings of powerlessness can linger long after active treatment and leave you feeling angry and resentful.

So, what can you do?

Start with owning the tough choices you had to make.

Listen to this episode to learn more about what that means and why it’s important for your healing and for living a happy life.

Referred to in this show:

Join the FREE Plant Based Bingo Challenge Listen to the Conquer The Day Podcast

Breaking Free from the Cancer 'Victim' Mentality

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#141 Keeping it Simple to Support Your Happiness Jun 05, 2021

If there’s anything I loved about the pandemic lock downs, it was the forced simplicity of life.

There weren’t so many things to do, for many of us, so we didn’t overwhelm ourselves.

We didn’t spend so much time in traffic or we didn’t have to go to office or holiday parties that we dreaded to begin with.

So why do we overfill our lives and then beat ourselves up if we don’t have the energy to do all the things?

Simplicity and the absence of overwhelm are components of a peaceful life and wouldn’t it be great to hang on to that?

In this show I’ll give you a simple exercise and some suggestions for ways to look at keeping your life aligned with what you need to support your wellness by keeping things simple.

Visit The Breast Cancer Recovery Coach Podcast Page

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#140 What if Strong Isn't What You Think? May 28, 2021

Is it strong not to cry?

Is it weak to be vulnerable?

The stories we tell ourselves about what strength is and how we have to show up in the world could actually be stopping you from living the happy peaceful life you deserve.

I'll share my experience with changing my perception of what strong really means and the suffering that I see women endure because of the way they think of being strong.

I'll even give you a simple exercise to help you see how your thoughts on "strong" impact your life.

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#139 Supporting Your Healing and Your Life with Abundant Thinking May 22, 2021

Wouldn’t it be amazing if you expected good things to come to you?

There’s no question that breast cancer pulls the rug out from under our lives and introduces a lot of fear.

But, if you don’t take the time to recognize that thinking and work on changing your expectations, you can get really stuck in fear.

There’s also the fact that life may have been great before cancer and you want it back.

When you get stuck in that thinking, you take away from the beauty and abundance that could be in your future.

In this show we’ll talk about how to start making the switch from thinking from a place of scarcity to expecting abundance.

Referred to in This Episode: Learn to Love Yourself After Breast Cancer Workshop

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#138 Anger Could be Undermining Your Wellness After Breast Cancer May 15, 2021

Supporting your wellness extends way beyond what you eat and how you move your body.

In this show we talk about the powerful emotion of anger.

Where it comes up in your life, and how it has a physical impact on your wellness.

I’ll also give you a few simple steps to work on identifying and releasing anger from your life.

Learning to let go of this powerful emotion can clear the way to letting more peace and joy into your life.

Referred to in this episode:

Learn to Love Yourself After Breast Cancer Workshop

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#137 A Tribute to the Experience of Motherhood and Breast Cancer May 07, 2021

Going through breast cancer as a mom or watching your daughter or mother experience this disease is heart wrenching.

I asked my members to share their insights on how breast cancer impacted them as mothers, or their relationship with their mothers and children.

Their answers are inspiring and insightful.

Keep the tissues handy and enjoy this powerful episode.

Referred to in this episode:

Learn to Love Yourself after Breast Cancer Workshop

The Revived Membership Experience

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#136 The Sick Role...What it is and How to Get Out of it May 01, 2021

Getting a diagnosis of breast cancer is difficult and traumatizing on its own.

Then, when you realize that the management of this disease goes on for years, it can result in frustrations and tons of resistance…even toward therapies that can save your life.

I got to wondering why that is.

Why do we place demands on our body to heal and perform before it’s ready?

And do we choose to look at ourselves as sick rather than working on our healing and wellness.

In this show I talk about the social construct of “The Sick Role” and what it means to us as survivors as well as how we can overcome that perception.

Referred to in the podcast:

Join the Revived Membership Experience

Why Do We Say "I'm Not Sick" When We're Really Sick?

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#135 Nine Tips for a More Successful Recovery Apr 24, 2021

Too often we hear the scary things from other survivor’s experiences when it comes to breast cancer.

In this week’s show I share tips from other survivors on how to make your treatment and recovery EASIER!

These women shared tips on what they learned and what they think would help other survivors suffer less in their own recovery.

Referred to in the show:

The Revived Membership Experience

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#134 What Happened to Your Dreams? Apr 16, 2021

When was the last time you took time to dream? When was the last time you even thought about creating time to dream?

Our lives, visions, and dreams can get lost in the mechanics of life.

And being on lockdown for over a year can certainly bury those dreams even deeper.

In this show, we talk about reviving your life.

How do you give yourself permission to dream again and how does that support your healing, recovery, and living your best life?

I’ll tell you about that as well as the common pitfalls when it comes to creating a dream and how you can move past them and create the life you want.

Join The Revived Membership Experience

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#133 Why Would You Tell Yourself That? Apr 09, 2021

When powerful emotions take us by surprise it can be the result of an actual devastating thing happening in life.

But often, it’s the result of what we’re telling ourselves.

Someone says something, we tell ourselves that’s a reflection on us and we end up in tears or angry.

Something happens that we tell ourselves isn’t fair and somehow that gets tangled up in our value as a human being.

This week I’ll share an experience that happened to me where I caught myself questioning the value of my life.

I’ll tell you how I worked through it and offer a simple exercise you can use to support yourself through these tough moments when they come up.

Join The Revived Membership Experience

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#132 How to Stop Shoulding on yourself Apr 02, 2021

There are some words we say to ourselves that have way more power than we give them credit for.

Should, for instance, packs a powerful punch of judgment and shame.

But maybe even worse.

When you “should” on yourself, you move right past what you’re feeling, or the thoughts that are stopping you from doing something in the first place.

So, what do you do?

Do you shame yourself for not acting or thinking or feeling like “they” tell say you should?

I have another suggestion that comes with a lot less guilt and will potentially move you forward in life faster than “shoulding”.

Check out this episode for more insights on “shoulding”, a simple exercise to help you around it and a way you can get even more support in working through the reasons you don’t do what you “should” do.

Join The Revived Membership Experience

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#131 Breast Cancer Recovery 101 Mar 25, 2021

After doing some amazing work in the Better Than Before Breast Cancer Workshop, I got to thinking what a powerful and often overlooked piece of recovery thought work is.

Of course, we survivors hear, "Think positive."

But a healthy mindset is so much more than that and clinging to the idea that you have to stay positive can result in avoiding all the emotions that you do feel.

Another place we can get stuck is in worrying about all the physical things…what food to eat, what vitamins to take, medication side effects, and so on.

In this show, I talk about what breast cancer recovery is and all the things that need to be addressed to create a fulfilling life after breast cancer.

For more on this episode visit: www.thebreastcancerrecoverycoach.com/131

To become a founding member and join Revived visit: https://www.thebreastcancerrecoverycoach.com/revivedmembership

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#130 What You're Doing to Feel Better May be Making Things Worse Mar 18, 2021

Have you ever told yourself that you’re grabbing those potato chips because you’re bored?

Do you refer to yourself as an emotional eater or say, “I just don’t want to deal with that?”

Then this show is for you.

Learn about why you turn to things that make you feel good instead of working through the emotions that feel uncomfortable.

We’ll talk about what we do to avoid our feelings and how that come back to bite us in the…

You’ll learn what you can do to increase your awareness of the actions you take to avoid and what you can do to start releasing those emotions and create space for a better life.

Get my free video series Join The Better Than Before Breast Cancer Workshop

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#129 What is Normal and How is That Helping You Now Mar 12, 2021

How often have you heard, “I just want things to get back to normal!” over the past year?

That’s not only a common phrase in this pandemic living, but it’s also a common phrase after breast cancer treatment.

You want to feel like you used to feel, and you don’t want to be in the present moment noticing all that you’re experiencing and everything that’s changed now because it can suck!

So, you look to the person you were in the past…that “normal” person. But wanting to be like her doesn’t help you move forward in the life you’re living now.

In this episode, I’ll share how my thoughts have changed between my first breast cancer diagnosis and this one ten years later, and I’ll let you in on how I turn to the future vision of myself to help me get past the tough spots.

Grab your seat in the Better than Before Breast Cancer Workshop:

For the full transcript and links to resources visit The Breast Cancer Recovery Coach

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#128 How Self-Care Leads to Happiness and Connection Mar 06, 2021

When was the last time you gave too much because of what you thought other people might think?

Or maybe you pushed yourself too hard because you “used” to be able to do that before cancer?

A lack of self-care rarely leads to anything good.

Most often it will lead to burn out, irritability, and distance or even resentment between us and those we love.

In this show I’ll talk about the importance of honesty with ourselves and those around us when it comes to taking care of ourselves and letting our loved ones in on the process.

Learn why vulnerability is more than just ok and how it can increase value and connection in our closest relationships while you give yourself some grace.

Enroll in The Better Than Before Breast Cancer Workshop

Get the Four Pillars of Breast Cancer Recovery Video Series

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#127 The Love Triangle - Mind, Body, Food Feb 25, 2021

The list of trends is as endless as the list of stories of how the trends didn’t work…mine included.

So, why not try a new approach to nourishing your body

One that works from the inside out and is based on the relationship you have with your body.

Wouldn’t it be great if you loved yourself so much that the only thing you wanted to do was treat your body well

In this episode I’ll share my own experience with fighting my body to get it to be what I wanted it to be and how the shift to treating my body with love changed everything for me.

I'll share my thoughts on the mind, body, food love triangle. What it means and how it can work to support you in feeling the way you want to feel.

Grab your seat in the Better than Before Breast Cancer Workshop:

For full transcript and links to resources visit The Breast Cancer Recovery Coach

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#126 How Do You Want to Feel Feb 19, 2021

When you discover that you have the ability to choose the way you want to feel, that’s a powerful thing.

But getting to the point where you can figure it out and then sorting through life circumstances to get to where you want to be requires something special…time for yourself.

Space and quiet are important for your brain to be able to disconnect from the outside world and tune in to what’s happening inside of you.

You also have to be ready to change your feelings and that can be a process.

In today’s show, you’ll hear the gift that some women found in breast cancer and how you can work toward having the power to choose how you want to feel.

For full transcript go to: www.thebreastcancerrecoverycoach.com/126

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#125 Mastering The Love Manual Feb 12, 2021

Have you ever considered how many rules you have around love?

We all have them…our manuals.

Rules for how friends should behave, how kids should act, what lovers should do if they really care about you.

The list goes on.

In this week’s show we’ll talk about different ways that your love manuals stop or limit the flow of love in your life.

Listen in to flip the script this Valentine’s season by becoming aware of how you can free up space for more love in your life.

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#124 Are You Standing in the Way of Your Own Sunshine? Feb 05, 2021

Have you ever heard yourself ask “Why is that person making things so much harder than they have to be?”

Have you ever caught yourself wondering, “Why am I making this so hard on myself?”

So often we let our own thoughts, beliefs, fears, and self-doubt makes life really difficult.

We stand in our own way and sometimes we don’t even realize it.

In this show, I’ll share my own realization about how we can do hard things and how all the resistance that comes from our own mind stops us from allowing the flow and creation of the life we really want to live.

For Full Transcript https://www.thebreastcancerrecoverycoach.com/124

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#123 Feeling Good From the Outside In Jan 28, 2021

The importance of feeling good about yourself internally can’t be overstated, but sometimes it can be easier to start that work from the outside in.

Beginning a workout program and strengthening your body can help to build and strengthen your confidence.

Likewise, releasing things in your physical space that keep you stuck can bring up emotions and thoughts that need letting go of as well.

This week I’ll share my experience on how letting go of things I don’t need or use helps me to love what I deliberately decide I want in my life.

We’ll also hear from professional stylist Kristie Wood who shares stories and tips on how to let go of what isn’t serving you, and the results she sees in the lives of women she supports in doing this.

For Full Transcript https://www.thebreastcancerrecoverycoach.com/123

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#122 4 Steps to Making Time for the Life You Want to Live Jan 23, 2021

If there’s one valuable lesson I’ve learned in life, it’s that you must create the time for what is important to you.

Without stepping back and looking at how you spend your time, you end up reacting to life and living by the demands of others rather than living life deliberately based on what is valuable to you.

In this episode, I’ll share a story of how I realized I need to shift the time in my life to make more space for what is important to me, and how that need can shift depending on life’s circumstances.

I’ll also give you four simple steps to start you on the process of looking at the big picture of your life and how you use your time to serve you and what’s important to you.

You do have the power to live the life you want but it takes some conscious effort to be sure you have space to do it in.

For Full Transcript https://www.thebreastcancerrecoverycoach.com/122

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#121 No Bad Days...Yeah Right! Jan 15, 2021

Sometimes it’s hard to balance the idea of staying positive and still experiencing hard days.

Is it all or none?

Are you positive or negative?

That’s an awful lot of pressure to put on ourselves.

This is life, and life comes with challenges, hard days, and painful emotions.

I don’t think it’s beneficial or realistic to pretend these things don’t happen or to tell ourselves we “shouldn’t” feel a certain way.

In fact, experiencing everything that comes up on hard days and processing the thoughts behind those emotions is an important part of managing our mind, claiming our emotional independence, healing our bodies and minds, and making the conscious decision to feel the way we want to feel.

In this week’s show I’ll share how I work through my own hard days along with the common pitfalls that can keep us stuck in negative emotions, and a place of giving up our emotional independence.

For Full Transcript https://www.thebreastcancerrecoverycoach.com/121

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#120 Creating a Space for New Possibilities Jan 08, 2021

New years fade and new most new goals fall by the wayside long before spring has sprung.

It’s not because we don’t want change and transformation. It’s not that we don’t want to be better versions of ourselves and lead happier lives.

It’s often because we don’t stop to let go of the thoughts that put us here in the first place or the thoughts that will be barriers to transformation moving forward.

Identifying and releasing the ideas that haven’t created the results you want in your life is a necessary first step to change.

There is no space for new opportunities to manifest if our minds and our lives are already full of the things that are no longer serving us.

In this show I’ll talk about the importance and the subtlety of release and how you can begin to change without taking a huge scary leap.

A small shift in perspective can lead to a big transformation.

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#119 The Stories We Tell Ourselves Jan 01, 2021

One of my favorite quotes from author, motivational speaker and business expert Marie Forleo is, “The most powerful words in the Universe are the ones we say to ourselves.”

In this week’s show we’ll look at some of those words that, when strung together create stories that decide if our lives will be amazing or stuck, or somewhere in between.

The stories we tell ourselves can be so subtle because we think they’re just” The way we are” or “the way things are” but what if they’re not?

What if they’re conditioned or unquestioned thought patterns and they’re wrong?

What if recognizing and changing them could change everything for you in this new year?

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#118 The One Show I Never Thought I Would Do Dec 25, 2020

My sister always say’s “You can ask her anything, she’s an open book.”

When I started this podcast, I thought that philosophy was an important one. If I don’t share my own struggles and how I get through them, then my show is really about preaching more than coaching and connecting.

But sharing isn’t always easy…like with this show.

I have to work through the thoughts and fears around revealing my circumstances just like everyone else, and sometimes that takes a while.

I’ve learned to trust my intuition, my gut when it comes to the right timing of things, which is why I know that it’s the right time to talk about my circumstances now.

Maybe it’s because someone else needs to hear them, maybe I just need to be an open book.

Either way, this show is without question the most difficult one I’ve ever had to do because I never thought it would be one I needed to do.

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#117 How to Manage Overwhelm with a Mind-Body Approach Dec 12, 2020

How often to you find yourself saying you’re overwhelmed? Or maybe you just try to ignore feelings of overwhelm and keep pressing on as if there is no problem?

In today’s show, I’ll talk about taking a dual approach to overwhelm by noticing it in your mind and in your body.

I’ll share some insights on supporting both your mind and your body in experiencing, accepting and surrendering to overwhelm, while still supporting yourself to keep moving forward with your day and your efforts to have peace of mind.

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#116 How to Move from Suffering to Connection with Yourself and Others Dec 05, 2020

There’s a Buddhist saying that, “Pain is inevitable, but suffering is optional”

In today’s show we’ll dive into why we suffer, how we get stuck in suffering and we can move out of that space.

Some of the areas discussed in this show are the habit we have of minimizing suffering, comparing it to others, hiding it away and allowing it to keep us from getting to know the best version of ourselves and others.

Pain may be inevitable but it’s also a common experience, one that we can use to connect to each other if we can be brave enough to face our own pain and embrace our suffering.

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#115 How to Start Creating the Life You Want Nov 27, 2020

When you go through something as traumatic as a cancer diagnosis, it can not only change your perspective of life, but it can often leave you feeling lost and directionless.

If you emerge feeling like you need a change, how do you go about creating it, or even figuring it out?

In this episode I'll tell you how that worked for me and I'll give you some suggestions for taking small steps to regroup your life and live it your own way.

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#114 Finding Freedom by Learning to Forgive Nov 20, 2020

When we think about healing from disease, our go to place is usually diet and exercise. But, healing goes so much deeper than that. There’s an energy that comes with our emotions and that energy has an impact on our physical body as much and sometimes more than a bacteria, a virus or a disease.

In this episode, we talk about how to free yourself from the attachment to negative emotions around people and circumstances that are keeping you from living your best and happiest life

We’ll look at attachment, commitments, and a different way to think about forgiveness.

You definitely don’t want to miss this.

#113 Having a Strong Will to Live Nov 15, 2020

Have you ever considered the difference between not wanting to die and having a strong will to live?

In today’s show I talk about what that difference is, why it’s important to understand, and how you can strengthen your will to live.

It’s very easy to get caught up in so much fear of having cancer that you don’t even realize you’re missing out on the excitement and fullness of life.

Creating that awareness and instilling some simple practices that help you focus on your will to live can make life so much better regardless of how long or short it is.

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#112 Managing Vaginal Health After Breast Cancer Nov 06, 2020

Vaginal atrophy and dryness are painful conditions that affect the lives of up to 70% of postmenopausal women after breast cancer treatment.

That's 20% more than women who have never undergone cancer treatment. In this episode you’ll hear from breast cancer survivor Kelly Jabbusch and Physician Assistant Lisellet Morin on all things vaginal health.

Kelly shares her story of how this condition impacted her life and how Lisellet opened her eyes to the variety of options that helped Kelly find relief.

Hear the story of how one breast cancer survivor had her eyes opened to the variety of options that helped relieve vaginal dryness and atrophy after breast cancer treatment hurled her into menopause at the age of 43.

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#111 Three Practices that Lead to a More Fulfilling Life Oct 30, 2020

I think I first heard Oprah Winfrey say that we are always moving toward love or moving toward fear.

In this show, I want to encourage you to move away from the fear of cancer and recurrence and move toward love for yourself.

I’ll share some insights and three simple practices to help rebuild trust with yourself, learn to love your body, and take an honest look at what you do on all levels of behavior and existence to support yourself in creating a healthy and fulfilling life you want to live.

For more check out: www.thebreastcancerrecoverycoach.com/111

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#110 Look Good Feel Good Caring for Yourself From the Inside Out Oct 23, 2020

The largest organ in your body, your skin, is also the organ that’s most visible to you and that you’ve been concerned with your whole life.

As a teenager you worried about getting a zit, in your 20’s it’s all about looking good, in your 30’s you may have started thinking about anti aging and in your 40s, 50s and beyond, you may have started coming to terms with some of the changes of aging skin that’s been impacted by menopause and breast cancer treatment.

In this episode, your world may expand a little when you hear from Lee Nivinskus, NP, Medical Director and Owner of the Beverly Hills Rejuvenation center in Chino Hills California. Lee talks about everything from facials to laser treatments and vitamin therapies. She also addresses safety, and critical information you should know if you decide to go to a medical spa or work with an injector.

The Beverly Hills Rejuvenation Center in Chino Hills

Follow Lee on Instagram

Follow Lee on Facebook

The Breast Cancer Recovery Coach Website

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#109 Recovering Without Reconstruction with Cyndi Cook Oct 16, 2020

This week’s I’m thrilled to welcome Cyndi Cook to the podcast to talk about life without reconstruction. Just under half of the women who go through breast cancer treatment do not have reconstruction.

For some it’s a choice and for others they don’t have the choice.

Either way, Cyndi’s voice lends confidence to this situation and opens the mind and the eyes to the beauty beyond the boobs.

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#108 Winning The Breast Cancer Battle with Karen Iverson Oct 08, 2020

I’m so excited to present you with this inspiring interview with the author and survivor Karen Iverson in honor of breast cancer awareness month.

It’s so encouraging to meet survivors who show us that we can have a full, joyful, and productive life after breast cancer.

Karen’s story is an excellent example of how you can pick up a life interrupted by cancer and a devastatingly young age and still put the pieces of life back together in a way that may even be richer than what it would have been before.

Karen’s 2nd book is releasing soon, and you can find out more about her and both of her books on her website, www.winningTheBreastCancerBattle.com

Resources:

How to Revive Life After Breast Cancer Webinar

Sugar Challenge : Free During Breast Cancer Awareness Month with Code SUGARFREE

Enroll in Revivify Today

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BONUS-How to Revive Your Life After Breast Cancer Oct 06, 2020

I promised you a month of inspiration for breast cancer awareness month so here’s a special bonus!

My October series of webinars, How to Revive Your Life After Breast Cancer, are super popular but…even in a pandemic people have busy schedules.

I’ve had several messages asking for different times, so I decided to give you the entire webinar in the form of a bonus podcast.

In this bonus episode, you’ll hear all about the four pillars of breast cancer recovery that are the foundation of my coaching programs and why they’re so important to recovering from breast cancer.

Grab a pen and paper, you may want to take notes from this powerful episode.

Learn more about REVIVIFY

#107 Surviving October -The Truth and the Thoughts That Will Get You to Next Month Oct 02, 2020

Breast cancer awareness month is upon us, and that means different things to different people. For survivors, this month can bring up difficult emotions and even anxiety.

As the world shares stories of inspiration along with scary statistics of disease and death, we survivors need to work even harder to keep from going down the rabbit hole of anxiousness.

In this episode, I’m going to share some encouraging statistics with you along with ways for you to stay engaged in positive action for your life and tips on how you can keep your thoughts from running away with you as breast cancer awareness stories unfold around you all month long.

Check out today's episode and more with the links below:

How to Revive Life After Breast Cancer Webinar

Sugar Challenge

Enroll in Revivify Today

Respect and Decency T-Shirts

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#106 Shifting the Perspective Of Mental Health Sep 26, 2020

Fewer things have more taboos surrounding them than mental wellness. But what if it didn't? What if we could shift the paradigm of mental health from thinking something's "wrong" with you to one of understanding that mental wellness is just as crucial to living a full and healthy life as diet and exercise.

How you feel in your mind, and the thoughts that torment your overweighted brain can be devastating to your health no matter how many vegetables you eat daily.

In this week's episode, I'll talk about mental health, why it's important, how you can think differently about it simple steps you can take to support your total wellbeing.

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#105 How to Manage Your Mind and Stay Connected to Support Your Health Sep 19, 2020

If you’ve ever felt out of place, disconnected, or alone even when you were surrounded by people or had the opportunity to engage in social events, it’s more than likely the thoughts you were telling yourself that kept you in that place.

Not only do we fall into the habit of allowing our thoughts to run away with us and create stories that harm our health. We’re often not even aware that we can change that. Sometimes we’re not even aware of what we’re doing to ourselves.

In this show, I’ll talk about how to change the way you think about the situations and people that leave you feeling disconnected and the risks to your health if you don’t begin to manage your mind.

Want the full transcript go to: www.thebreastcancerrecoverycoach.com/105

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#104 Cholesterol, Cancer Treatment and Food Sep 12, 2020

Cancer treatment and aging have a significant impact on our health, and one of those health aspects is often how to manage cholesterol.

The popular notion is that you should limit dietary cholesterol, but the evidence doesn’t support that in every case.

In this show, you’ll hear about the other factors that contribute to increased cholesterol levels as well as the ones that help to decrease cholesterol levels.

You’ll leave with some good lifestyle info and some tips to discuss with your physician to keep you as healthy as possible!

For more and the full transcript go to www.thebreastcancerrecoverycoach.com/104

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#103 How to Learn to Love Your Body Sep 03, 2020

When you think of unhealthy or toxic relationships, do you ever consider your own body in that equation?

Some people are dedicated and incredibly good to their bodies, but most of us either have issues with it or ignore it altogether, which actually results in abusing it.

But how are you supposed to love something that doesn’t do what you want it to? Something that doesn’t look the way you want it to look, or it gets sick when you don’t want to deal with illness.

Maybe a change in perspective would make it easier to begin improving that relationship. Because even some people who seem to treat their body well aren’t doing it out of love and appreciation for how their body serves them, but there’s often an agenda for how the body should look or perform if you treat it a certain way and when it doesn’t, that relationship can suffer too.

In this show, I’ll tell you how I realized I had to change the way I looked at my body to begin loving it rather than judging it and continuously putting it down. And I’ll also give you a couple of simple tips to get you going down that path of change too.

For more go to www.thebreastcancerrecoverycoach.com/103

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#102 What Breast Cancer Did to My Life Aug 28, 2020

Breast cancer is a devastating diagnosis and it can have a huge impact on your thoughts, actions, and the people around you.

But it isn’t cancer that results in the tough stuff in your life, it's the thoughts and actions of the people around that create the situation your living in.

In this week’s show, we’ll talk about what breast cancer has really done to your life vs what you are allowing to happen in your life. It’s not an easy thing to hear or to face but the truth is your living a life that’s the result of your choices.

Do you expect others to treat you well or do you stay silent when they behave inappropriately?

Are you unhappy and working toward change or is choosing happiness too much work for you? Let’s dig into the power and the options you have to create the life you want to live.

For Full Transcript and more go to www.thebreastcancerrecoverycoach.com/102

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#101 A Free and Powerful Practice That Will Change Your Recovery Aug 21, 2020

Processing emotions is not an easy thing. But when it comes to recovering from trauma, it’s a necessary thing.

In this week’s episode, I'll tell you about a simple, free, powerful tool to support you in your recovery.

I’ll even share some studies that validate the importance of this practice when it comes to improving your quality of life and feeling better about yourself overall.

For Full transcript go to:

www.thebreastcancerrecoverycoach.com/101

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#100 Insights From The Top 10 Most Downloaded Episodes Aug 14, 2020

This episode is a celebration of transformation. As I reflect on the ten most popular episodes of the first 100 recordings, I’ll share some special moments and some behind the scenes stories with you.

The past three years of this podcast have brought on a lot of growth for me, and for the women who listen to this podcast and work through my programs.

I could not be more thrilled to share this special episode and to express my gratitude for every survivor out there who supports the work I do by listening to this show and implementing change in their lives.

For full episodes go to https://www.thebreastcancerrecoverycoach.com/podcast

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#99 Three Powerful Tools You Need to Support Your Recovery Aug 07, 2020

It’s no surprise that so many women find themselves feeling lost after breast cancer because no one gives us the tools to navigate recovering and surviving breast cancer.

No one tells us how we’ll feel different emotionally and physically. So, we get stuck trying to figure out why we don’t feel normal anymore.

In this episode, I’ll share three tools that you can arm yourself with that will help you get unstuck and move forward with a new, healthier frame of mind.

You can start using these tools today to start changing your life, empowering yourself, and feeling like there’s hope of moving forward to happier, healthier space.

For Full Transcript and more go to www.thebreastcancerrecoverycoach.com/99

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#98 How to be Brave Enough to be Vulnerable Jul 31, 2020

Our brains are so fascinating. They'll do almost anything to keep us out of pain. But sometimes, finding the strength to go through discomfort and painful emotions is what is needed to heal, to grow, and to recover.

In this week's show, we are going to talk about something that we perceive as a significant weakness, vulnerability. And by the end of the show, I hope to have shown you that vulnerability is not only not a weakness but a tremendous strength.

When you can overcome your brain's resistance to get into a vulnerable place, you'll find a passageway to deepening the connections and releasing painful emotions that keep you at a distance from knowing yourself, becoming your authentic self, and being even closer to the people that you love.

Read Full Transcript at www.thebreastcancerrecoverycoach.com/98

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#97 How to Have Peace While You Live With Fear Jul 24, 2020

If I had to pick only one of the biggest challenges' women deal with in breast cancer recovery, it would have to be fear.

Fear permeates our lives in ways we could never have imagined before going through breast cancer. It can be debilitating, paralyzing and difficult to find someone who understands what you’re going through.

Fortunately, there are ways to manage fear and even learn to live with it and still find peace of mind.

In this episode I’m going to tell you how to do that. Fear not…you can find happiness and peace of mind after breast cancer. For Full transcript go to: www.thebreastcancerrecoverycoach.com/97

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#96 How Getting Connected is the Remedy for Loneliness Jul 17, 2020

We say no one goes through breast cancer alone and yet one of the biggest struggles in breast cancer recovery is feeling lonely, misunderstood, and unheard. Sometimes the expectation we put on ourselves to be the warrior makes it very difficult to be vulnerable and connect with others. But it is in that connecting with others that we actually find true strength. We create a safe space where we can connect to others and doing that empowers us to move forward. Revivify is now open for enrollment, sign up today: https://www.thebreastcancerrecoverycoach.com/Yes See Full transcript here: www.thebreastcancerrecoverycoach.com/96

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#95 What is the Clutter in Your Life Actually Costing You Jul 09, 2020

If you’ve ever heard yourself saying, I’m waiting until this happens, this stops, or that changes…then I’ll do what I want to do. You need to listen to this episode.

Life is a dynamic, fluid thing and it never stops moving. But you can choose to check out, or you can struggle with figuring out to step back in after breast cancer treatment.

In this episode you’ll learn how we avoid taking our life off hold, why it’s difficult to do and 5 steps to getting back to being engaged in your life after breast cancer.

Read the full transcript here https://www.thebreastcancerrecoverycoach.com/95

Check out my FREE upcoming webinar: https://www.thebreastcancerrecoverycoach.com/Revive

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#94 How to Live When it Feels Like Life is on Hold Jul 04, 2020

If you’ve ever heard yourself saying, I’m waiting until this happens, this stops, or that changes…then I’ll do what I want to do. You need to listen to this episode.

Life is a dynamic, fluid thing and it never stops moving. But you can choose to check out, or you can struggle with figuring out to step back in after breast cancer treatment.

In this episode you’ll learn how we avoid taking our life off hold, why it’s difficult to do and 5 steps to getting back to being engaged in your life after breast cancer.

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#93 Why Can't I Stop Eating That...The Struggle With Hyper palatable Foods Jun 27, 2020

If you’ve ever felt out of control when it comes to food, this is an episode that you don’t want to miss.

Have you ever considered that the food itself and the way you’ve conditioned yourself to eat are a bigger problem than your will power?

In this episode I’ll tell you all about hyper palatable foods. These foods are extra tasty because of the combination of fats, sugar, salts and carbohydrates in them. They are also the foods that have led to the idea of food addictions.

Listen in to hear what a Hyper palatable food is, how they effect your eating behaviors and what you can do to take back the power over your food choices so you are in control of your food instead of the food being in control of you. For Full transcript and more go to www.thebreastcancerrecoverycoach.com/93

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#92 Taking the Steps to Create and Accept Change in Your Life Jun 19, 2020

If you’ve ever thought you wanted to change and yet you couldn’t find the motivation to create that change or if you’ve had to change but you find yourself refusing to accept that change, you might be surprised to find that the main block is in your own mind.

Your brain loves it when things stay the same and it can pitch quite a fit when you try to shake things up or when life shakes it up for you.

In this episode we’ll talk about change and why it’s so tough to deal with. Then we’ll look at a couple of simple steps that you can easily implement in your life to either create or accept the changes that will keep you moving forward in your life.

Don't miss out, register for the sugar challenge now at:

https://www.thebreastcancerrecoverycoach.com/sugar

For Full Transcript: http://thebreastcancerrecoverycoach.com/92

#91 Making Tough Decisions Jun 13, 2020

Let’s face it, the hard part about making a decision is living with the consequences of the decision, and you really don’t know what those consequences might be…unless you have a reliable crystal ball.

But on the flip side of that is that fact that making a decision empowers you. It puts you in control of the direction your life is taking.

But there are some really big blocks that can stop you from making those decision.

In this episode I’ll talk about how powerful making tough decisions is, what can get in the way, and I’ll give you a simple 3 step process to help you on the way of figuring out why you have some decisions just hanging out there in your life and it seems so hard to make them.

Don't miss out, register for the sugar challenge now at:

https://www.thebreastcancerrecoverycoach.com/sugar

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#90 Low Libido After Breast Cancer Why it Happens and What You Can do About it Jun 05, 2020

We live in a world bombarded with sexual images and we tell ourselves stories about sexual expectations ALL THE TIME! So when you go through an experience like breast cancer, and it forces you into menopause, changing everything from how your breasts look to how your hormones function it can really throw you for a loop.

How do you make sense of sexual expectations vs. conditioned beliefs that you “should” feel a certain way?

If you’re struggling with low, or nonexistent libido after breast cancer and it’s a source of emotional pain for you, this is an episode that you don’t want to miss. Learn about what hormones play a role in driving your libido and what options are available to you for treating desire, pain, and managing your own thoughts and beliefs around sex after breast cancer.

Access the show notes and resources here: www.thebreastcancerrecoverycoach.com/90

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#89 How to change the limiting beliefs that stunt your life and your healing May 29, 2020

Isn’t it fascinating to look back on your life and see all that you’ve been through and much your perception of life changes with time and life experiences? Yet, with each new stage of life we run into different barriers.

We get stuck in different places and it takes intentional work to change the way we think and approach situations to move past those tough spots.

Wouldn’t it be great if you had a way to see the limiting thoughts that keep you stuck and suffering sooner than later?

Well, the good news is, there is!

In this show I’ll talk about how limiting beliefs can sneak up and slide right past us. I’ll also give you some tips on how to identify those beliefs and what work you can do to change them and change your life by doing so.

Get Full Transcript Here: www.thebreastcancerrecoverycoach.com/89

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#88 Why you need to feel all of your emotions May 22, 2020

When I was newly out of breast cancer treatment, I don’t think I was even sure about what I was feeling or how to process everything that had changed, so I just got angry.

Angry is a great defense. You can justify it, get others to support your belief that you’ve been wronged and then you never have to be vulnerable. You never have to sit in the gut-wrenching emotions that are trying to bubble up and be a catalyst for self-examination, personal growth and change.

The problem is that they won’t go away either. Your emotions want to be felt, that’s why they’re there. They’re gut reactions that want to be elevated into thoughts. Into things you’ll look at and think about and work on.

That’s the only way to release them.

In this show we’ll explore why we resist feeling all of our emotions and why we should reconsider that.

I’ll give you some simple tips to get you started on that path…the path to feeling better.

Get the full show notes here: www.thebreastcancerrecoverycoach.com/88

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#87 A Mindful Approach to Alcohol and Breast Cancer Recovery May 15, 2020

Reports say that 63% of people in the united states consume alcohol on a regular basis, and many other studies say that even small amounts of alcohol consumption can increase your risk of breast cancer.

But the American Heart association and the arthritis foundation say that one drink a day can have heart health and anti-inflammatory benefits.

So who’s right…maybe they both are.

When it comes to alcohol consumption it’s up to you to decide what role it will play in your life and why.

In this week’s show I’ll share my own story ad realizations with you along with what the science says and some simple questions you can ask yourself when it comes to your relationship with alcohol.

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#86 Be The Light at the End of Your Tunnel May 08, 2020

Have you ever had someone say something to you that felt hurtful insulting, or belittling and it really got you down? Of course you have, who hasn’t? But have you thought about how many times you’ve done that to yourself? Do you pay attention to the way you talk to yourself, and think about yourself?

Are you aware of how your own words make you feel?

Maybe you say things like, “I’m my own worst critic.” Or “I beat myself up enough, you don’t have to.” I could go on because there are far worse statements than this that we say to ourselves and I’ve been guilty of it too. In today’s show, I want to help you think about how treating yourself this way serves you. Does it make your life better? Create more potential, strengthen relationships? NO.

So why do you continue to do it?

There could be lots of reasons but here are a couple that top the charts:

-You’re not even aware that you’re doing it.

-You think you’re supposed to feel bad.

-You think feeling bad is easier than working through emotions.

-You just don’t know how to change it.

Well, listen in girlfriend because in this episode I’m going to give you some insights and two simple steps on how to become more aware of how you treat yourself and how to change it so you set the standard for all the goodness you deserve.

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#85 A Simple Way to Find Peace and Creativity While Supporting Your Health Apr 25, 2020

When life, cancer, finances, pandemics, isolation and all the other things feel so heavy and pointless that’s it’s hard to keep getting up or to even get dressed, you have to find a way to clear your mind and create space to let new ideas and perceptions in.

With our modern lifestyles of constant exposure to media and electronics, you may not even realize that your brain is shutting down from sheer overload. However, studies show that if you take the time to give your brain a rest, by taking in the simple beauty of nature, you’re able to think more clearly as a result of it.

As an additional benefit, when you’re out in nature, you’re generally not sitting. Being outside gets you up, walking, biking, swimming, just moving your body and that in itself will improve our mood and your health.

In this show you’ll hear what the science tells us about the importance of being in nature and how it supports having a healthier frame of mind even in the midst of the most difficult situations.

Resources:

Nature experience reduces rumination and subgenual prefrontal cortex activation Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings

An occasion for unselfing: Beautiful nature leads to prosociality

Exercise is an all-natural treatment to fight depression

Books:

Radical Remission

Radical hope

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#84 A Four Step Process to Get Your Life Ready for The World Again Apr 17, 2020

Although you never have control over what life throws your way, when something like breast cancer or a global pandemic happens, it’s shocking to look that uncertainty in the eye.

It feels uncomfortable, unreal and you want it to get back to normal as fast as possible.

However, even in the midst of chaos you do have control over your own actions and you do have a choice over how you will engage in your life.

In this episode you’ll hear about the Four Ps to keep you focused and engaged in supporting your mind/body health, and creating the life you want without waiting for anything else to change.

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#83 4 Steps to Reduce the Affects of Emotional Stress on Your Brain Apr 11, 2020

Receiving a breast cancer diagnosis, going through and completing treatment, finding yourself in the middle of a pandemic…all of this creates a very real stress on your brain.

Worse Yet, the energy required by your brain to get through that stress takes away from the energy your brain has to focus on other things.

So, you may find that you’re having difficulty focusing, maybe you’re not feeling creative, or strategic. Maybe you're notable to plan or face any but the simplest tasks. You may not even understand why this all feels so difficult, when it’s really just how your brain responds to emotional and social distress… nearly the same what it responds to physical pain.

In this show I’m going to talk with you about four steps you can take to reduce the burden of stress on your brain, get an understanding of how you can be more harmonious and connected with your loved ones, and how you can give your home a mood boost.

Don’t let social isolation get the best of you, listen in.

Resources:

Emotional and Physical Pain Activate Similar Brain Regions

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#82 How to Overcome Loneliness, Boredom and Overwhelm in any Situation Apr 03, 2020

If there’s anything that goes against human nature, it’s isolation.

Human beings are social creatures and although we all have different ways we like to interact or different amounts of social engagement that we’re able to tolerate, for the most part, to maintain a healthy mentality we need to have social interaction and we need to feel valued.

In this show you’ll hear about ways that you can address felling of loneliness that you may be experiencing and I’ll give you resources and options to help you build connections, and find stimulation, value and engagement while staying safely at home.

I’ll also talk about simple actions you can take if you’re feeling fearful and overwhelmed by isolation and worry over your own immunity and vulnerability. We live in a world where technology can help us bridge the gap of social distancing and allow us to shift the way we approach connecting and giving back to our community.

Listen in for some great tips and free resources to help you manage this or any other difficult time in your life.

Resources:

Downloads

Loving Kindness Meditation

Books

Loneliness: Human Nature and the Need for Social Connection

Mindfulness: 25 Ways to Live in the Moment through Art

Podcast Dreamboard Social Club

Articles

Loneliness can kill you

Could You Benefit From Boredom Proper Breathing Brings Better Health

Websites:

Corona Virus Resources Volunteer from home

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#81 How to Navigate the Pandemic and Boost Your Immunity While You Recover From Breast Cancer Mar 27, 2020

I bet you never thought about the similarities between

Waking up one day a healthy happy lady and you go to bed a breast cancer survivor and waking up in your “normal“ life and going to bed in a pandemic.

But surprisingly...there are a lot of similarities, like, isolation, financial concerns, feeling powerless and living in the unknown.

In this show we’ll talk about navigating those similarities as well as whether or not you should be concerned about the state of your immunity along with simple steps and powerful herbs you can take to support your immune system and your mental well being during this challenging time.

The American Cancer Society

Breastcancer.org

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#80_ 8 Tips to Take Charge of Your Wellness in Challenging Times Mar 19, 2020

In challenging, fearful times, it’s important to keep perspective and find ways to stay calm and identify what you can actually control. That may be a short list including the way you think and react but it’s a powerful list nonetheless.

Even though we never really know what life is about to send our way, in situations like a pandemic, our lack of control over life’s circumstances can’t be ignored. But, If you’re a breast cancer survivor, you’ve faced these circumstance s before.

You know what it’s like to have to manage curve balls and still find a way to keep your sanity, remain calm and figure out how to carry on.

In this show we’ll talk about 8 things you can do while life is changing at lightening speed to support your wellness, stay connected to your community and even enrich your future.

Maslow’s hierarchy of needs

Self Myofascial release

Zoom Video Conferencing

#79 How Choosing Fun Over Fear Supports Your Healing Mar 13, 2020

Breast Cancer treatment is so traumatizing that it can be difficult to get your mind off what your going through and what you've been through long after treatment ends.

But there comes a point where you have to make peace with your choices and get back to focusing on infusing your life with happiness and laughter.

In today's episode we'll talk about the importance of changing your mindset from fear based to fun based and being ok with that.

Resources:

Modulation of neuroimmune parameters during the eustress of humor-associated mirthful laughter

Laughter Sunday

The Mayo Clinic- short term benefits of laughter

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#78 5 Steps to Move You Out of Ruminating and Into Productive Thinking Mar 05, 2020

Dealing with the aftermath of breast cancer treatment can be difficult. Even though you try to stay positive and you want to move forward, sometimes you can get stuck in thought patterns that don’t serve you, or even make you feel worse. In this episode we’ll talk about the fine line between processing negative emotions and getting stuck, ruminating on them.

It can be difficult to identify when you’re ruminating and to find the motivation to pull yourself out of that spot.

But there are good reasons to do it and simple, natural steps to take. You’ll hear all about them and how they support your brain thinking in more productive ways and you feeling better overall.

Listen in to learn how to turn ruminating into productive thinking and LIVE WITH JOY!

What will you learn:

The Difference between emotional processing and ruminating

What ruminating is and how to know when you’re doing it.

5 simple steps you can take to stop ruminating.

Resources:

The Breast Cancer Survivor Supporter Group

The 3 Biggest Mistakes Women Make After Breast Cancer Treatment- Grab your Seat!

Emotional Distress: The Sixth Vital Sign in Cancer Care

Assessment of Depression and Anxiety in Breast Cancer Patients: Prevalence and Associated Factors

Exercise for Mood and Anxiety Disorders by: Michael W. Otto

Diet and depression by: Dr. Monique Tello

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#77 How Three Women Recovered From Breast Cancer Through REVIVIFY Feb 27, 2020

Breast Cancer is an overwhelming experience. But unless you’ve been through it, most people don’t understand that even after you beat the beast, the fight is not over.

Women struggle with picking up the pieces and trying to figure out how to move forward when treatment ends.

In today’s episode you’ll hear from three members of REVIVIFY, my online course that guides women through breast cancer recovery, and how this program has impacted their lives.

Mary Jo Wentzel, Mary Ann Eller, & Kelly Busch talk about how REVIVIFY has helped them through their recovery from breast cancer. You’ll hear how the tools provided in REVIVIFY and the community we’ve built helps them to keep pushing forward.

When it comes to healing after breast cancer treatment, we’re told everything will go back to normal and that’s rarely the case.

After treatment we find ourselves reaching out to loved ones and medical professionals only to end up feeling frustrated and dismissed…I know I did.

That feeling was my motivation to create the REVIVIFY program and create a safe space for survivors to release fear and trauma, renew their body and mind and create a thriving life feeling confident in their choices around nutrition, exercise, sleep, and a healthy mindset.

You don’t want to miss the insights form these inspirational survivors. If you’re ready to start on a path of recovery that will set the foundation for a thriving life, join my free webinar The 3 Biggest Mistakes Women Make After Breast Cancer

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#76 How Sitting with Painful Emotions Leads to Healing Feb 20, 2020

When you go through breast cancer treatment, there’s a lot of pain involved physically, emotionally and spiritually.

However, as you’re going through the pain, you’re also being told to be strong, be a warrior, fight harder, and it’s really tough to do that when you’re in pain and feeling, vulnerable.

So, when you finish treatment, you’ve got all these conflicting emotions and disconnects within you and often, between you and the ones you love.

Sometimes you can’t even consciously identify these emotions, you just know that you’re having meltdowns, you’re feeling anxious, or misunderstood or alone.

If you try to talk about it, you might be met with comments like, “You’re ok now” or “Just stay strong”

But what if you chose not to be strong?

What if you chose to say, “Actually, I’m not ok?”

In today’s show I talk about exactly that.

I’ll tell you why it’s important to acknowledge the pain you’ve actually been through and how doing that will move you forward to a place where you can change your story from one of being a victim of cancer to one of being a victor in life.

You’ll hear about: -How your reactions to news about others is an indicator of your own suppressed emotions

-How putting language and words to your emotions starts the healing process

-How emotions are stored in the body and how identifying them can lead to release

-How you are so much more as a human being because of your experience.

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#75 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 2 Feb 13, 2020

In today’s episode you’ll hear Part 2 of my interview with Dr. Stephanie Green, talking about sleep as a pillar of health. In Part 2, Dr. Green will share more real-life patient stories, as well as signs and symptoms you should see as red flags that you may have a sleep disturbance.

You’ll hear about good sleep hygiene and how establishing these routines can help to combat some of the biological disruptions we experience after Breast Cancer Treatment and while going through menopause. Small changes to your environment can help you have a better night sleep and reduce the stress that a restless night may cause.

Dr. Green shares her insights on the importance of dentistry in evaluating airway restrictions and understanding how sleep can be impacted and how medical fields need more integration to offer the best support to patients.

You’ll hear details about insurance coverage, how to get set up for a sleep study and the options available to treat you if you need support. Dr. Green talks about everything from costs to study resources and she dispels some myths about sleep apnea and Cpap machines that might make you feel a lot more comfortable with following through with assessment and treatment.

If you haven’t listened to Part 1 click here and do that now, you don’t want to miss out!

In part two you’ll learn:

- Why Dentists are now ordering Sleep Studies

-What HST America is and how they can help

-How you can improve your life by just getting a little bit more sleep

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#74 The Healing Power of Sleep and What Happens when Sleep Goes Wrong-Part 1 Feb 06, 2020

In today’s episode you'll hear from Dr. Stephanie Green, a family medicine specialist in Long Beach, CA

Dr. Green has been practicing medicine for nearly 20 years, but in the past decade her practice has increasingly embraced sleep studies as she’s seen the incredible impact that getting the right kind of sleep has had on her patients.

You’ll hear Dr. Green talk about how disturbed sleep can result in low oxygen levels and put you at an increased risk of breast cancer, heart disease, anxiety, depression and other health issues.

You’ll learn about sleeping patterns, sleep hygiene and you’ll hear real life stories of her patients who have experienced life changing results just by treating their sleep.

Dr. Green’s interest in sleep and sleeping disorders started when her father was forced to complete a sleep study prior to surgery.

Shocked that her father, a retired physician, had no idea nor recognized the symptoms of his own severe case of sleep apnea she began to research this area with Sleep specialists. The results have been so astounding that I couldn't stop listening to her.

She has so much good information to share that this podcast became a two part series.

In part one you’ll learn:

-What sleep apnea and UARS are

-Who is really susceptible to sleep disorders...it’s not you dad’s syndrome any more

-What a natural circadian rhythm is

-How to practice proper sleep hygiene

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#73 How Using Your Breath can Heal Your Body and Mind Jan 30, 2020

This week we have an amazing guest Tanya Saunders, who I met at a conference this past September.

She will be sharing her experience and telling you about a simple, but amazing practice you can use in for healing called, Pause Breathwork.

One of the things I see women struggle with all the time after breast cancer is unhappiness with their physical appearance. They're angry with the fact they got cancer and questioning what happened to give them cancer. They struggle with anger, sadness, and trauma.

If they’re brave enough to talk about these feelings, they often dismiss them by saying, “I should just be grateful I’m alive.” Tanya will talk about why it’s okay to sit in that space of feeling angry, victimized or resentful.

We often tend to let emotions such as stress, guilt, and the fear of unworthiness pile up.

Are you familiar with that experience?

The body needs to release the unhealed wounds from fear, anger and resentment that we let build up inside from traumatic life events in order to heal from them.

Tanya uses Pause Breathwork which is a method where certified facilitators use various continual breath patterns, to break down emotions in the body that stay stuck and create stress in our energetic body. Breathwork practice allows us to reconnect with our bodies, to feel deeply & to understand and experience our own unique internal energy.

With breathwork, the healing process can begin to help you reconnect with those feelings, and embrace them allowing you to heal. Understanding that there's nothing wrong with how you feel, is really when you can start healing.

In this episode you’ll hear about:

-How trauma becomes an “embodied violation hangover”

-The different types of Pause Breathwork

-How your nervous system responds to traumatic events and how to heal your nervous system

Resources:

Get your free Breathwork experience with Tanya Saunders

Follow Dreamboard Social Club:

Pause Breathwork

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#72 No One Goes Through Cancer Alone Jan 23, 2020

In 2019 after a diagnosis of cancer there’s an almost 40% increase in your 5-year survival rate since the 1960's. So here we are figuring out the challenges of living after cancer treatment. We have to live with health challenges and long term prescription drug support.

We must overcome emotional and physical struggles that non cancer survivors don’t understand and rarely hear about.

But we don’t go through these struggles alone. We go through them with friends, spouses, siblings and children who are also traumatized by what they have to watch, and the fear and helplessness they have to come to terms with.

In this episode we talk about what our support people, our “champions” go through when we are diagnosed with cancer and how we can support them and grow with them during the healing process.

You’ll hear about:

-Four common perspectives of survivors and loved ones

-Steps you can take to talk with your loved ones about their experience

-How your response to cancer can impact the responses of your loved ones

-How to approach and recognize your loved one’s experience

-Where to go to connect to other survivors for support in your recovery

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#71 How to Create the Space for Positive Growth in Your Life Jan 16, 2020

In this episode we talk about taking care of all your lady parts, including your mind.

In honor of National Cervical Cancer Awareness Month, you’ll hear about why its important to keep up your schedule of well woman exams from a cervical cancer survivor, my sister, Kristie Wood.

Then we get into the meat of what this show is all about…the clutter in your mind and in your life that you need to let go of in order to create space for the flow of positive thoughts, experiences and change.

If you keep your life and your mind cluttered with limiting beliefs or a clogged environment, you don’t leave space for change to even begin.

So how do you move past the pain and trauma of surviving and move into the space of creativity and growth? Listen to find out.

Some of the goodness you’ll hear:

-Why prioritizing self-care isn’t selfish

-How to feel more confident about yourself

-The difference between spending on yourself and investing in yourself

-How looking good on the outside leads to feeling good on the inside

-The truth about the work required to create change in your life

This is an episode you don’t want to miss.

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Join the free Breast Cancer Recovery Group

Follow Kristie on Instagram

Follow Kristie on Facebook

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#70 The One Thing You Must Do For Your Body and Mind Jan 10, 2020

As a healthy lifestyle coach and a breast cancer survivor, if I could give you only one thing to focus on that would improve your mood, strengthen your body, build your confidence, reduce your disease risk, support the maintenance of a health weight, reduce stress and even help you to sleep better...this show is all about that one thing.

If you think that sounds too good to be true...trust me, it isn't.

Follow the advice in this show consistently for three months, you'll be writing to me telling me how it blew your mind and changed your life.

You already know what this step is, but you're probably not doing it, or at least not as often as you need to be.

So put on some headphones, get up and walk around while you give this a listen so you implement the action right now!

Resources

Cancer Exercise Training Institute

How your mental health reaps the benefits of exercise

Laura's YouTube Channel

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#69 Why You Shouldn't Focus on Goals for 2020 Jan 03, 2020

We all know that the first of the year is all about setting goals. But, the fact is that most goals are abandoned before Valentine’s day ever rolls around.

Whether you want to change your weight or change the way you think about yourself, the goal isn’t really the issue, it’s the process, the system, the steps you’re going to take to change your life that need to be planned and infused with energy.

If you don’t know the steps you’re going to take to change your life then you’re just dreaming baby girl.

We all know that the first of the year is all about setting goals. But, the fact is that most goals are abandoned before Valentine’s day ever roles around.

Whether you want to change your weight or change the way you think about yourself, the goal isn’t really the issue, it’s the process, the system, the steps you’re going to take to change your life that need to be planned and infused with energy.

If you don’t know the steps you’re going to take to change your life then you’re just dreaming.

In this episode you’ll hear about the difference between setting a New Year goal and creating a plan to change your life.

Resources for this episode can be found here.

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#68 Dr. Robert Nagourney on Outliving Cancer Dec 26, 2019

In this episode you’ll hear from Dr. Robert Nagourney, Founder and Medical director of the Nagourney Cancer Institute . Dr. Nagourney’s accomplishments include 100s of manuscripts, book chapters and abstracts including publications in the Journal of Clinical Oncology, Gynecologic Oncology, the Journal of the National Cancer Institute and British Journal of Cancer. He’s the Clinical Professor at the University of California, Irvine School of Medicine and has been internationally recognized as a pioneer in cancer research and personalized cancer treatment for over 20 years.

In this episode you’ll hear about:

-Why we need change in the area of cancer treatment

-What personalized cancer care looks like and why it’s important

-The importance of participating in your treatment

-What options are available to cancer patients to ensure they’re receiving the most effective treatments

-The importance of lifestyle in treating and recovering from cancer

-The need for awareness in living with metastatic disease

-A powerful medicine with many benefits in supporting your health.

Dr. Nagourney’s experience and knowledge is matched by his empathy and compassion for the cancer patient as well as his advocacy for more effective, personalized treatments that will support the survival of more cancer patients and potentially lessen the long term side effects of exposure to unnecessary, toxic treatments. You’ll love his insights, perspectives and his melodious voice. This is an episode you don’t want to miss.

TEDx "The future of Cancer Research Lies Behind Us" WSJ Article: "Every Cancer Patient is One in a Billion" USA Today Article

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#67 How to Change Your Actions by Understanding Your Thoughts Dec 19, 2019

How many times have you heard yourself say you can't lose weight, you don't have time to work out, you can't change jobs, or you've faced any other tough decision and chosen not to act?

Or maybe you act too much. Like eating too much, drinking too much, smoking to much, yelling too much...the list goes on.

The good news is you can change these behaviors, if you're willing to do the work.

If you can practice identifying the emotions that drive your behaviors and then rolling that back even further to identify the thoughts that sparks the emotion...you're on the road to creating change my friend.

In this episode you'll hear about some tough decisions I've had to make, how I had to overcome fear keeping me stuck and how you can do it too.

I've even created a worksheet you can use to help you understand the thoughts that are causing you to take action or to not take action so you can create the change you want to see in your life. Grab that worksheet here.

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#66 Five Easy Ways to Reduce Inflammation Dec 11, 2019

Inflammation is not only the root of cancer, but it’s thought to be the root of all chronic disease, including heart disease, diabetes and much more.

As a survivor, you can probably sense the inflammation that cancer treatment has created in your body that may have resulted in joint pain, digestive issues, and other common long-term side effects,

The good news is you don’t have to spend tons of money on special water filters or other gimmicky cures to relieve inflammation in your body.

There are simple, lifestyle adjustments that you can make to reduce inflammation, support your healing and reduce pain and chronic disease risk.

In this show we’ll touch on five things you can do, and we’ll take a deep dive into 3 easy to find, inexpensive botanicals that have a significant amount of promising science to support their powerful anti-inflammatory and disease reducing effects.

Integrative Oncology: A Healthier Way to Fight Cancer

Berberine reverses lapatinib resistance of HER2-positive breast cancer cells by increasing the level of ROS

Synergistic chemopreventive effects of curcumin and berberine on human breast cancer cells through induction of apoptosis and autophagic cell death

Berberine in the Treatment of Type 2 Diabetes Mellitus: A Systemic Review and Meta-Analysis What Is Boswellia?

Clinical evaluation of safety and efficacy of Boswellia-based cream for prevention of adjuvant radiotherapy skin damage in mammary carcinoma: a randomized placebo controlled trial.

Kaiser Permanente Boswellia uses

Memorial Sloan Kettering Cancer Center About Herbs App

Memorial Sloan Kettering About Herbs website

Effect of bromelain (Ananase) on human platelet aggregation

Effect of bromelain on kaolin-induced inflammation in rats.

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#65 Three Truths and a Lie About Living a Happy Life Nov 27, 2019

There are tons of cliches in the world but some of them actually carry a lot of truth.

In this, my birthday episode, I reflect back on the truths that stand out to me the most in my life and in the lives of women I've worked with.

Sometimes, embracing a simple truth about life can help you let go of the suffering that wrestling with it can create so you can set a new start point and move forward.

So tune in and hear the three truths and the one lie that can lead to living a happier life.

#64 How to Manage the Fear of a Breast Cancer Recurrence Nov 22, 2019

Fear of recurrence is one of the many hurdles that's common to recovering from cancer and it's treatments.

You get a weird pain, you feel too tired, you catch too many colds...you think you have cancer again. Studies claim that nearly 40% of survivors have moderate to severe anxiety surrounding the fear of a breast cancer recurrence. In this episode you'll hear about my recent experience connecting with others about the fear of recurrence.

You'll also hear how worry and anxiety are actually different from each other. How worry might lead to less fear, but anxiety can have deep repercussions on our mental and physical well being.

I'll also give you some simple steps to help keep anxiety at bay and lead to less fearful thinking. Resources for this episode: Predicting Fear of Breast Cancer Recurrence and Self-Efficacy in Survivors by Age at diagnosis 10 Crucial Differences Between Worry and Anxiety

Cancer Worry Scale Laura's Free Guide- CARE 4 Steps to Healing After Breast Cancer

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#63 How Living an Intentional Life Supports Healing and Happiness Nov 13, 2019

Living an intentional life can be confused with being goal oriented or organizing and planning everything about your schedule, but in reality, being intentional is much bigger and it can include goals or it can exist without goals.

In this episode you'll hear about the difference between goals and intentions, and how setting an intention and living with intention cannot only support a happier life, but it can help to release the feeling of struggling through life after breast cancer.

I'll talk about how that works as well as give you some things to contemplate as you set the intention for your day or for your life.

Understanding how to base your intentions on authenticity and gratitude can keep you focused on the higher thought of connecting to your true self and living a life that's meaningful to you rather than getting caught up solely on the idea of tangible achievements.

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#62 How Intermittent Fasting Supports Weight Loss and Disease Prevention-Part 2 Nov 07, 2019

In part one of this series you heard about my experience with intermittent fasting and the success I've had with weight loss, blood sugar control and digestive issues since incorporating this popular diet strategy.

In today's show, Part Two, you'll hear the science behind intermittent fasting.

I'll tell you about why this dietary protocol isn't starvation and what studies are finding about the difference between Intermittent fasting and traditional calorie restricted diets.

It's time to start taking a serious look at the evidence supporting all of the benefits behind when you eat vs. what you eat.

Intermittent fasting has been shown to support weight loss, the metabolism of stored fat, including organ fat, blood sugar and insulin regulation and cancer prevention beyond the benefits of calorie restriction.

I'll share several different ways you can incorporate intermittent fasting into your lifestyle...once you've discussed it with your doctor of course...and a few tips on overcoming challenges like timing and hunger while you're fasting.

If you're looking for a dietary solution to support your wellness , you definitely want to listen to this show.

Resources: Websites:

The Fasting Method

Fast Your Way to Wellness Program Valter Longo on fasting, longevity and disease Prolon: Fast Mimicking Diet

Studies:

Fasting and Caloric Restriction in Cancer Prevention and Treatment

Prevention of Tamoxifen-related Nonalcoholic Fatty Liver Disease in Breast Cancer Patients RCT of Caloric Restriction vs. Alternate-Day Fasting in Non-Alcoholic Fatty Liver Disease

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#61 How Intermittent Fasting Supports Weight Loss and Disease Prevention Oct 30, 2019

Intermittent Fasting is one of the hottest buzz words in nutrition and wellness since Ketogenic Diets.

The fast growing popularity of this dietary strategy is due to its often profound results including, fast weight loss support of proper blood glucose levels, reversal of insulin resistance, preservation of lean body mass and much more.

As Breast Cancer survivors, managing weight can be extremely difficult but it's vitally important because excess body fat increases the risk of poor treatment outcomes and cancer recurrence.

Intermittent fasting is easy to do, can be tweaked to fit your lifestyle and its free.

In this first of a two part series, you'll hear why I decided to try intermittent fasting and why I am so happy that I did.

I'll give you the strategy I used to lose 20 pounds in less than two months, and the resources I used for support along the way.

In Part 2 you'll hear about the science behind intermittent fasting and why so many people with metabolic syndrome and type two diabetes have turned to this strategy for weight loss and improved health.

You do not want to miss this two part series.

Resources:

The Fasting Method

Fast Your Way to Wellness Program

https://www.lauralummer.com

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#60 Why We Seek Validation & How to Stop Oct 22, 2019

When you listen, really listen to the words of other survivors you'll hear it...the plea to be heard, the need to be understood, the desire for others to know and understand that we didn't ask for this, and we're doing everything we can to change it and take care of ourselves.

We often find ourselves justifying our diet and behaviors or being diagnosed with new issues that we know were caused by treatment, even though it seems like no one else gets that.

Why is it so important to be heard?

Why do we need others to understand what we're going through, and how can we turn the table and be comfortable with that knowledge within ourselves?

That's what you'll hear about in this week's show.

You'll get a better understanding of what validation means to us but, more importantly, you'll learn an exercise to help you get to the root of your need for validation so you can move into a place of being comfortable with your own truth.

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#59 Living With Metastatic Breast Cancer While Climbing for a Cure Oct 09, 2019

When it comes to dealing with breast cancer, there are a lot of scary things to face, and to think about and metastatic disease is definitely at the top of the list.

In this episode you’ll hear from Lesley Glenn, a metastatic breast cancer survivor who, along with Marissa Garavito, co-founded “Climb for a Cure” an annual fund-raising event in Diamond Bar, California that supports researching a cure for metastatic disease.

Lesley has not only outlived the 2 to 3-year average life span for a diagnosis of metastatic disease, but 7 years after her diagnosis, she is living the life that she dreamed about, and you’ll hear how she made that happen.

Just as we survivors realize that most people don’t really get what we go through when treatment ends, Marissa learned firsthand through Lesley’s experience that living with metastatic disease is an aspect of breast cancer that needs and deserves a lot more attention and research.

To make that happen, these two inspiring women have come together to co-found Climb for a Cure.

Now in it’s fifth year and continuing grow, Climb for a Cure is happening on October 26, 2019.

Listen in to hear how you can be a part of this awesome event, support your fellow survivors, have some fun and know that your registration fees are supporting research for this important cause.

Follow Marissa:

Email: marissa@makemoves.fit
Website: www.MakeMoves.fit
IG: https://www.instagram.com/makemoves.fit/

Follow Lesley:

Follow her on instagram @livingauthenticallylesley Blog: www.livingauthenticallylesley.com Contact her: lesley@climbforacure.net

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#58 Managing Chemo Brain as a Speech Language Pathologist Oct 01, 2019

Chemo brain is one of the many side effects breast cancer survivors find themselves managing during and long after treatment ends.

But, when your profession is helping other people overcome cognitive challenges, finding yourself at a loss for words, literally, can pose some pretty serious obstacles.

In this episode we'll hear from Mary Ann Eller, the clinical services coordinator for speech-language pathology at Duke Regional Hospital, Durham, North Carolina.

Mary Ann is a breast cancer survivor who is not only finding her way through the challenges of chemo brain, but she's also published an article in ASHA (American Speech Language and Hearing Association) Leader Live Journal.

In this episode you'll hear about her journey and the steps she has taken to manage the effects of chemo brain so that she can manage her personal and professional life.

You'll hear tips and advice that you can easily implement in your own life, and in the show notes, you'll find resources that you can use to talk with your doctor about supporting your brain through breast cancer recovery.

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#57 Healing Your Mind & Body With the Power of Mantra Sep 26, 2019

The mind body connection is so powerful yet we often overlook, or underestimate it's power.

After a diagnosis of breast cancer, the struggle of your mind is often as difficult as the struggle with your body. When treatment ends and you're looking for a way to heal, it can be a long lonely road especially if your mind is working against you.

In this episode you'll learn what mantras actually are and what science tells us they do to calm your mind and support your well being.

You'll also hear about my personal experience with mantras and how I use them all the time to keep my thoughts from creating drama and stress.

Studies:

PSTD Can Hit Women With Breast Cancer Years After Diagnosis

Depression in Women with Breast Cancer: A Systematic Review of Cross-Sectional Studies in Iran

Depression and anxiety in long-term cancer survivors compared with spouses and healthy controls: a systematic review and meta-analysis.

Transcendental meditation for veterans with post-traumatic stress disorder.

How Mantras Calm Your Mind

Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain

Websites:

Chopra Center Meditation

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#56 Inspiration to Create Your Most Spectacular Life Sep 17, 2019

There are times when you need to hear about herbal medicines, cancer discoveries, and dietary strategies and then are times when you just need to feel good.

Times when you need to hear something happy, something inspirational, something that helps you step back from the day to day grind, and the effort to survive and just take in the beauty of your life.

That's what this show is for. It's filled with little motivations to inspire you to step back and not only see the spectacular in your life, but to remember...or maybe see for the first time...that you have the power to create spectacular in your life whenever you want it.

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#55 Do Relationships and Life Events Happen for a Reason? Sep 09, 2019

Relationships...they can bring a ton of joy into your life, and they can cause some of the most intense pain.

When the going gets tough, as in a cancer diagnosis, sometimes we're surprised at who we can really count on and who disappears.

And if a relationship is already fractured, a tough emotional situation can be the last straw.

Could it be that relationships all have a purpose, or a season, or that all things good or bad really do happen for a reason?

In this episode I'll share my favorite perspective on relationships from an inspirational teacher and motivator, Lisa Nicols.

Her unique insights on relationships have helped me gain perspective and let go of some of the guilt and sadness that comes with changes or ends to relationships.

These ideas expand way beyond romantic relationships and can be applied to business partners, friends, colleagues, even neighbors. As a survivor, you know that going through cancer has a big impact on the relationships in your life, and that your own expectations of relationships can shift.

Listen in for some knowledge nuggets that might help you with the relationships in your life.

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#54 Heal Your Body by Healing Your Gut with Lee Holmes Sep 01, 2019

In this week's episode I chat with Lee Holmes, holistic nutritionist, wholefoods chef and author of the bestselling Supercharged Food series. When it comes to healing after breast cancer treatment, gut health should be a major focus. Many studies show that the impact cancer treatments have on gut health can contribute to long lasting side effects.

Eight years ago Lee turned to nutrition to heal her gut and recover from an autoimmune disease.

Since then she has authored nine books, received an offer to support her business on Shark Tank Australia and been a contributor to leading magazines, newspapers and journals including WellBeing and Eat Well Magazines and The Huffington Post .

She's created a best selling line of gut healing products and three online wellness courses that have helped thousands of people around the world.In this show, Lee shares her story with us as well as simple ways to incorporate whole foods and gut healing practices into your life without having to search for hard to find ingredients or breaking the bank.

Resources: Free gift from Lee

Lee's websites SuperchargeYourFood.com SuperchargeYourGut.com

Lee's Wellness Programs

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#53 Spice up Your Life to Support Your Health Aug 25, 2019

In this show we'll celebrate National Happiness Happens month with a little insight and a quick tip on choosing and creating happiness in your life regardless of the circumstances around you.

Then we'll dig in to some cool information on the medicinal power of some common kitchen spices.

Over the decades, we've sadly lost touch with the knowledge that our grandparents and great grandparents had about home remedies, the healing power of plants and grass roots health care.

But, this show takes you back to learn about the health benefits of two common, easy to use, and tasty spices that you probably have at home right now and didn't even know how much they could support your digestion and overall well being.

If you're not someone who likes to cook, no worries, you'll get some tips on how to include these healing spices into your diet with no flames or clean up involved. Visit The Breast Cancer Recover Coach website

Natural Medicines Comprehensive Data Base

Supplements referred to in this episode

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#52 How You Show up to Create the Life You Want to Live. Aug 12, 2019

Regardless of what you're facing in life, the way you show up has a huge influence on how you feel, how you move forward, and how you experience the moments of your life.

It's easy to fall into the trap of using words and thinking in ways that don't support the life you want to be leading. In fact, the power of your words and thoughts can actually be undermining your ability to move forward, by reinforcing the struggle you're facing or the situation you're feeling stuck in.

In this episode, you'll hear some examples of how you might be working against yourself by the way you're showing up in your life.

You'll hear ways to re-frame your thoughts and language and you'll learn why that's important for your healing and your success in life.

You can also download a free action sheet to help you work through some of the areas where you may unknowingly be holding yourself back.

Listen in for the details, and then take action with this free download. Start shifting your mindset and show up like the person who lives the life you want to live!

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#51 Social Support, Why You Need it and How to Build it Aug 04, 2019

You know that social support is important as you go through breast cancer treatment.

In fact, when treatment ends and that support begins to wane, you can find yourself feeling lonely, abandoned and even depressed.

Often it’s hard to find your bearings after breast cancer treatment when you realize that life isn’t going back to what you were expecting. This is not only a common experience for you as a survivor, but it also impacts the ones who were closest to you during treatment.

They often struggle with figuring out how to move forward and how to deal with the changes in you and in their lives. The important thing for everyone is to talk about it. By facing changing priorities and expectations, you not only strengthen your social support system but you help your loved ones understand what’s happening, so they feel safe and they understand where and how they are needed in your life. Social support is one of the foundations to living a healthy life and it’s up to you to engage with those special people in your life to build and strengthen constructive, empowering relationships. In this show you’ll hear four steps to help you strengthen your social support and create champions to help you build this new life after breast cancer. Use the Social Support Action Sheet from my REVIVIFY program to help you take the next steps in strengthening your social support.

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#50 Metabolic Syndrome and Breast Cancer Jul 28, 2019

Metabolic syndrome is a cluster of symptoms that raise a red flag telling you something is going wrong with the management of your blood sugar and your resistance to insulin.

If you have metabolic syndrome, you're at a higher risk of developing breast cancer. However, if you have had treatment for breast cancer, you are at a higher risk of developing metabolic syndrome.

A recent study even indicates that chemotherapy is a direct cause of metabolic syndrome in women being treated for breast cancer.

In this show you'l learn what the symptoms of metabolic syndrome are, why its important for you to recognize them, what they can lead to if left untreated and valuable, simple action steps you can take to manage, prevent and potentially reverse the symptoms of metabolic syndrome.

Arming yourself with knowledge is the best way to get power over what's happening in your body after breast cancer treatment. Informing yourself helps you to ask your doctors the right questions and to build lifestyle routines that support your well-being rather than undermine it.

Listen to this powerful episode and understand more about the struggle to manage weight and restore your health after breast cancer treatment.

Resources for this episode:

Books:

The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally

The Obesity Code: Unlocking the Secrets of Weight Loss

The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health

Tools:

DSS Precision Xtra Blood Glucose Meter Kit, Results in 5 seconds, Strips Not Included (1 Kit)

30 Precision Xtra Blood Glucose Test Strips, Unboxed, Sealed, Not Ketone Test Strips

30 Precision Xtra Blood Ketone Test Strips.

Studies and Articles:

An observational study to examine changes in metabolic syndrome components in patients with breast cancer receiving neoadjuvant or adjuvant chemotherapy

Is There a Connection Between Diabetes and Breast Cancer?

What is the relationship between breast cancer and diabetes?

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#49 Five Steps to Managing Setbacks Jul 22, 2019

Setbacks are a part of life but, sometimes they seem to pile up during and after breast cancer treatment.

In this episode we'll talk about steps you can take when you're faced with yet another setback so you can manage the situation without letting it consume your life or send you into despair and helplessness.

If we let our emotions run away with us in the face of a setback, we can fall into the trap of internalizing what is happening rather than taking action to take over the things we can control.

These five steps won't stop setbacks from occurring, but they'll help you manage them with a little less suffering.

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#48 Five Fatigue Busting Strategies Jul 15, 2019

Fatigue is one of the most common complaints from breast cancer survivors and with good reason.

Not only do we experience fatigue during treatment, but it can last and have an impact on our lives for a long time afterward.

In today's show you'll hear five strategies that you can use to increase energy and reduce fatigue in your life.

You may think the answer lies in sleeping more, but if you've already tried that and it isn't working for you, you may be focusing on the problem more than the solution.

Learn what you can do to explore new ways of approaching managing fatigue after cancer treatment that are 100% natural.

Resources for this episode:

National Comprehensive Cancer network in their standards of care for cancer related fatigue

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#47 Managing Blood Sugar Naturally and Craving Chocolate Jul 07, 2019

Listen for details on a chance to win one of Eight FREE memberships to my online course, REVIVIFY.

In honor of National Chocolate Day you'll hear about why we crave chocolate..or at least why scientist THINK we crave chocolate.

I'll also share my favorite resource for plant based delicious chocolate treats, so you can have all the flavor without the sugar and the inflammation.

You'll hear about an Ayurvedic herb whose western popularity is not only growing rapidly because of its effectiveness in managing blood sugar, but clinical studies isolated an active part of this herb and used it to create a well known pharmaceutical that is used in managing blood sugar.

Resources for this episode:

Chocolate...food or drug?

The Minimalist Baker

No Bake Vegan Brownies

The Bliss of Chocolate, An Ayurvedic Perspective

Banyan Botanicals Shardunika Powder - Certified Organic, 1/2 Pound - Gymnema sylvestre - Supports healthy blood glucose levels and proper function of the pancreas*

Banyan Botanicals Sweet Ease - Certified Organic, 90 Tablets - Reduces Kapha and Promotes Healthy Blood Glucose Levels

Minimalist Baker's Everyday Cooking: 101 Entirely Plant-based, Mostly Gluten-Free, Easy and Delicious Recipes

The Breast Cancer Recovery Coach Website

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#46 How Facing Impermanence Can Lead to a Happier Life Jun 29, 2019

One of the most difficult things after cancer treatment is the monumental changes you have to come to terms with when cancer treatment ends. We humans like to think life will go according to plan, and when that plan gets the rug pulled out from under it, we find ourselves shell shocked and confused.

Yet the truth is that everything in life changes, that's the one fundamental...nothing is permanent, everything will change.

In today's show you'll hear about

- 2 psychological theories that tie into the reasons it's so difficult for us to process the changes we face after cancer treatment.

-How being diagnosed with cancer can result in PTSD and the signs and symptoms to look out for.

-A simple way to come to terms with the impermanence of life.

-The science and philosophy that show how facing impermanence can result in living a happier life

You can get a FREE download of a meditation on impermanence that I recorded for this show HERE

Resources for this episode:

That Good Night: Life and Medicine in the Eleventh Hour

The Worm at the Core: On the Role of Death in Life

Bend, Not Break: A Life in Two Worlds

Advice on Dying: And Living a Better Life

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#45 Sensuality and Sex After Breast Cancer Jun 22, 2019

In this episode you'll hear from Dr. Angela Cooke-Jackson PhD, an expert on health behaviors and human sexuality.

Angela is an Associate Professor of Health Communication and Behavioral Science, at California State University in Los Angeles.

She has traveled the world, Australia, Italy, Peru and Hong Kong, studying and researching sexual health literacy and health disparities.

Her work has been published in many journals including The Journal of Human Sexuality, Health Communication, Communication Teacher, Communication Studies, Journal of Intercultural Communication Research.

Angela's confidence and comfort with sexuality offers a solid foundation that you can work from to get your arms around the issues that come with breast cancer, sexuality and intimate relationships.

It's time to bring more awareness to the struggle of recreating life after cancer. Breast cancer recovery is not something you need to go through alone.

Thankfully we have women like Angela and networks of other survivors to pave the way and show us a light on this journey.

Listen to this show and get tips on working with your new body, recreating your intimate interactions and gain some valuable tips on having tough talks with your intimate partner.

Resources:

Angela's Twitter account: @DrCookeJackson

www.omgyes.com Book:

Simple Abundance TED talk:

What Almost Dying Taught me About Living

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#44 Hydration, Fatigue, Glowing Skin and Weight Loss Jun 03, 2019

When you wake up groggy or start to drag in the middle of the day, do you reach for a cup of coffee or an energy drink?

Maybe you should be reaching for some H20?

In this episode of The Breast Cancer Recovery Coach, we'll talk about all the ways we lose water, how cancer treatment and age can effect our hydration and our perception of thirst.

Trying to lose weight? Water is a must for you to be successful and I'll tell you why.

This show will take you from drinking water because that what "they" say you should do, to hydrating yourself because you actually realize all the ways that water supports you.

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#43 Know Your Worth to Lead a Fulfilling Life May 20, 2019

Self-image, self care and pursuing a fulfilling life are linked together and common struggles for everyone. But, self-image is a critical link in the chain and one that women and especially breast cancer survivors struggle with.

In this episode we'll dig into self image and a simple practice that you can use to turn your negative self talk and perceptions into confidence building, self loving language to support living a fulfilling life.

It's time to reject the oppressive ideas and image expectations that are thrown at us on the whims of designers and advertisers. It's time to recognize your value, own it and expect that others will too.

You don't want to miss this episode.

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#42 Mothers Surviving Cancer May 12, 2019

This special Mother's Day episode takes a look at how we as mothers think about our children and how we think our disease and treatment impacts them as well as what they were really thinking.

I invited my sister, a gynelogical cancer survivor and my daughter to share their stories and insights and the different perspectives may surprise you.

We shared some tears and a lot of laughs creating this show for you today. I hope it adds a little fun to your mother's day as well as giving you some comfort in knowing that we all just do the best we can. As mother''s and as survivors, we're figuring it out as we go along and the important thing is to fill that journey with as much love, laughter and self care as you can.

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#41 Superfoods, the Hype and the Truth May 05, 2019

Cancer survivors are a prime audience for food manufacturers and supplement companies to target with the newest and most promising "superfood" powders, supplements and bars. But, are these products really that special?

Are they the answer to living a long and healthy life, or could you save a lot money and get the same benefits in the produce aisle at your local grocery store?

In this episode we'll talk about what a superfood actually is, where you can get them without spending an arm and a leg and I'll give you 4 tips to easily incorporate this health promoting foods into your lifestyle. You can even download my cheatsheet to help you remember all the benefits of these bright and tasty foods.

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#40 Seven Steps to Becoming More Resilient Apr 24, 2019

When life feels like its coming at you from all directions, or when you're facing a difficult situation, you have to have the ability to bounce back, get on track and live life with happiness and peace of mind.

The key to doing this is to build resiliency and the great thing about resiliency is that anyone can develop it.

In this show, you'll learn about what resiliency actually is and seven practices that anyone can use to become more resilient, so that you can bounce back from the challenges of life with ease.

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#39 Understanding Neuropathy And How to Manage Apr 07, 2019

Peripheral neuropathy is an uncomfortable, if not painful, side effects of several common chemotherapy agents used to treat breast cancer survivors. It can effect the way you walk, your ability to balance, hold on to things or even participate in day to day living. In this show we'll look a little deeper at what neuropathy actually is, how it affects you and the steps you can take to treat and improve neuropathy brought on by breast cancer treatment.

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#38 When Plants Meet Fats Mar 25, 2019

Ketogenic nutrition is all the rage, touting benefits such as weight loss, brain heath, increased energy, cancer prevention and increasing the efficacy of cancer treatments.

However, plant based nutrition boasts nearly similar benefits. Is there a happy medium that can bring both of these nutrition plans together in a delicious way? I think there is.

In this show you'll hear about why these two nutrition philosophies are so popular and how you can bring them together in a way that works for your lifestyle and your body's changing needs.

You'll even get a great resource to start you on your ketotarian path.

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#37 Body Fat and Cancer Treatment Mar 10, 2019

As if going through cancer treatment isn't tough enough, can it actually make you fatter? In this episode we look at the science behind breast cancer treatment, chemotherapy and their effect on body fat.

Sometimes understanding a situation can make dealing with it a lot easier. You'll also hear about three steps you can take to manage your weight after breast cancer treatment and some straight talk about what that really means.

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#36 Hot Flashes and Phytoestrogens Feb 25, 2019

Hot flashes are an unfortunate side effect of some cancer treatments and a common occurrence of menopause whether it comes on naturally or as a result of cancer treatment. In this episode we'll look at what hot flashes actually are and explore some surprising science about their significance to breast cancer patients and survivors.

We'll talk about ways you can reduce hot flashes and we'll explore how phytoestrogens, plant substances and Ayurvedic herbs might help offer some much needed relief from your own personal summer.

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#35 Caring for Yourself Through Screening and Finding Your Word Feb 11, 2019

Surviving breast cancer does not end the need to have routine cancer screenings. In honor of National Cancer Awareness Month and a personal experience with a recent diagnosis, we'll talk in this episode about myth vs. facts and things you need to know to keep you and your loved ones as safe as possible.

If you've ever struggled with following through with annual goals...like most people do, maybe a new strategy will help you out. Listen in for a tip that could simplify and magnify your ability to achieve your goals and transform your life.

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#34 Two Fungi That You Want to Know Better Oct 24, 2018

Botanical medicines have been used for thousands of years by sages, and healers alike. Their uses were passed on through traditions and mentorships over the millennia.

Now, as western scientific methods are being used to test and evaluate these healing plants, many of the discoveries validate this ancient knowledge and its uses. In this episode, you'll learn about the healing benefits of two medicinal mushrooms.

You'll hear the science behind their cancer protective and immune boosting properties and you'll learn about ways and resources to incorporate these powerhouses into your lifestyle if you want to tap into these ancient, natural treasures.

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#33 Five Ways to Let Transformation Flow into Your Life Sep 30, 2018

Surviving breast cancer is an experience that has more unexpected obstacles than anyone imagines once they receive a diagnosis.

However, one certainty is that everyone of us will have to deal with change. That change can come in many forms, physical, emotional, spiritual, financial, and the list goes on.

If you are not prepared to manage these changes or if you don't even know how to begin taking the steps toward transforming your life into what you want it to be, you need to listen to this episode of The Breast Cancer Recovery Coach.

In this episode we'll take a deeper look at why we resist transformation. Then I'll give you 5 simple, easy to follow steps to support you in allowing transformation to flow as you heal and create the life you desire.

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#32 It's "Soy" Good for Me...or is it? Sep 09, 2018

Whether or not to eat soy is probably one of the most controversial topics when it comes to nutrition during and after breast cancer treatment.

In this episode we talk about why the controversy over this nutritious food exists especially when it comes to breast cancer.

We'll look at the science, the expert opinions, how to choose soy foods and some resources that will help you to incorporate soy into your diet and love it if you choose to eat it.

Resources for this episode

Soy and food allergies

Whole Foods flyer

Monsanto papers

American Cancer society

Today’s Dietician

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#31 Using Ayurveda to Cool Off Jul 30, 2018

If you are feeling the heat of summer, and I know you are, you want to listen to this show and pick up some Ayurvedic tips to help cool yourself from the inside out.

Learn about foods and herbal supplements that reduce heat and inflammation in the body. Hear about ways to keep your exercise plan going without overheating.

In Ayurveda, the dosha of heat is called Pitta. Pitta plays a role in our bodies, minds, the food we eat, and in the seasons that pass.

Ayurveda teaches us ways to manage Pitta so that we don't have to suffer the effects of being out of balance.

You may not be able to control the weather, but there are steps you can take to turn down the internal heat of your body.

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#30 Seven Years of Surviving Breast Cancer Jul 11, 2018

Today I celebrate seven years of surviving breast cancer! In this bonus episode, I'll share a special story with you. A story of how someone else's cancer changed my life and later helped me get through my own cancer diagnosis. This is a show full of hope, encouragement, and celebration. A show to inspire you to live your fullest life and to never let cancer be a barrier to your dreams.

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#29 Three Things You Need to Know About Your Gut Health Jul 09, 2018

Have you heard the term "microbiome"? If not you need to listen to this episode because you will be hearing that term a lot more in the near future.

Microbiome refers to the bacterial environment in your intestines, your gut. Western science is rapidly evolving with respect to its understanding of the microbiome and how it affects our health, our moods and our resistance or susceptibility to disease.

In this episode, I'll share some insights from the brilliant and entertaining Dr. Joseph Weiss as well as the Ayurvedic perspective on the importance of having a healthy gut.

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#28 Chemo Brain, Clearing the Fog Jun 25, 2018

"Chemo brain" was a controversial often rejected, concept by medical professionals for many years. In this episode, you'll hear about why that is, what the symptoms of "chemo brain" are and why "chemo brain" is not only a proven and medically valid diagnosis but what help is available to you if you suffer from the symptoms of "chemo brain." You'll also hear a valuable new resource that may change the way you view getting healthy and losing weight. It's time to put shame and labeling behind us and focus on health at any size.

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#27 Breast Cancer Recovery and Multiple Chemical Sensitivity (MCS) Jun 10, 2018

Do scented candles give you a headache, do car air fresheners leave you feeling nauseous? Do you feel clammy and lightheaded around the insecticide aisles at the hardware store?

You may suffer from multiple chemical sensitivity (MCS). A condition that is becoming more prevalent as the toxic burden on our bodies continues to grow.

Learn about MCS and what you can do to clean up your environment, lessen the load on your body and still be able to enjoy fragrance in your home and on your body.

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#26 Vitamin D & Moving Your Body May 29, 2018

Everyone has heard of Vitamin D, but do you know that vitamin D could lower the risk of a cancer recurrence? In this episode, you'll hear about the benefits of vitamin D, how your body makes it, and how it can support a healthy lifestyle. You'll hear about how much is good for you and how much too much. The more we learn about this vitamin/hormone, the better it gets. Are you meeting the minimum requirements for activity in your life? Learn how much activity is recommended to stay healthy, what you can tell about your health based on how quickly you walk and some ways to overcome physical barriers that keep you from getting up and getting moving.

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#25 Young Breast Cancer Survivors Apr 30, 2018

The average age of a breast cancer diagnosis is 55. However, every year, thousands of women under the age of 40 are diagnosed with and lose their lives to breast cancer,

In this show, we talk with a young survivor and we learn about special challenges that young survivors face as well as specific resources that are available to them.

Janelle Linares, a mentor with Women Guiding Women and a survivor diagnosed at 33 years old, talks with us about the special challenges that survivors face at this stage of life.

Referred to in this episode:

Women Guiding Women

Young Survivor Coalition

Janelle Linares

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#24 Cleanse and Restore with Ayurveda Apr 07, 2018

Spring is the perfect time to cleanse and restore your body and Ayurveda is a gentle and effective system for both of these practices.

In this episode, you'll hear about the Ayurvedic practice of Rasayana, a rejuvenating, anti-aging branch of Ayurveda. Learn a simple and easy way to cleanse and restore the body, and discover three, easy to find herbs, that support your body and mind.

You'll also hear about a new book that reveals shocking information about our food supply and the companies that control it.

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#23 Health Halos and Understanding Leaky Gut Mar 18, 2018

Have you taken a close look at the foods you buy from the "Health Food" aisle in the grocery store? These foods may not be as good for you as you think. Learn about how marketers use health claims and healthy visuals and words to give packaged and processed foods the halo of being healthy when that's not always the case.

This is a show you don't want to miss if you have had ongoing health issues since going through cancer treatment. Is it possible the skin conditions, inflammation, arthritis, fatigue, bloating and even joint pain could be related to the damage that was done to your gut during treatment?

In this show, you'll learn about leaky gut, what it is, symptoms that may indicate you have and what steps you can take if you think this may be affecting your wellbeing.

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#22 Breast Care After Breast Cancer with Pink Ribbon Plus Mar 03, 2018

Betty Alterman, founder of Pink Ribbon Plus, shares her insights on finding the perfect fitting mastectomy bra, understanding breast forms and how you can create the breast shape you want with comfort and confidence.

Learn about the Lindi skin care line and how these products can protect and care for your skin during and after radiation treatments.

Additionally, in honor of National Nutrition Month, learn about the benefits of a familiar veggie and some new ways to enjoy it.

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#21 Self Compassion - Loving Yourself to Support Your Health Feb 27, 2018

Are you aware of how many natural foods and spices may support your body in fighting off cancer?

There is a lot of information out there, but how do these things work and how do you comfortably work them into your lifestyle?

Learn about a spice that has been a significant part of health and healing in Ayurveda for centuries, and in the past few years has gained many accolades for its healing and antioxidant properties in western clinical studies.

Then listen in on how the way we talk about ourselves and how we view ourselves impacts our health and happiness.

Do you value yourself based on superficial attributes and allow that perception to chip away at your confidence and living the life you deserve?

If so, you're not alone. However, its time to change those thoughts and perceptions by gaining an understanding and awareness of what you are doing to yourself, maybe even unbeknownst to you.

In this episode you'll gain some valuable health tips and you'll feel empowered to love yourself and to set that example for other women who may not realize their true value.

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#20 Managing the Flu With Ayurveda Feb 04, 2018

In honor of World Cancer Day, listen in for a few reminders on how to lessen your risk of cancer recurrence through easy to control lifestyle choices.

Hear 3 tips for supporting your immune system and/or your recovery from the flu using the most natural Ayurveda lifestyle choices.

Learn about herbal remedies that are easy to find, and have been used in Ayurveda for thousands of years to reduce some of the uncomfortable symptoms of the flu, support your immune system, and restore health to your digestion.

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#19 A New Kind of Resolution Jan 16, 2018

The new year can be the beginning of the healthy life that you have always wanted if you follow some simple steps, gain clarity about your desires, then fuel them with intention.

Don't cast aside the idea that new year resolutions are a waste of time until you listen to this episode and gain an understanding of how valuable setting clear goals that have emotion and meaning behind them can be for you.

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#18 Gratitude and Your Health Nov 22, 2017

Hear what some of the experts have to say about how expressing gratitude can improve your health, reduce inflammation, create a healthier social network and even improve your sleep.

Gratitude and thankfulness are more than just words, they're a way of thinking and connecting with yourself and others that leads to a more fulfilling life.

In this episode you'll also hear about a fantastic book that reveals research on 9 key elements that are common to cancer survivors who have experienced medically unfounded recovery from their disease.

Resources for this show:

Spontaneous Healing : How to Discover and Embrace Your Body's Natural Ability to Maintain and Heal Itself

Radical Remission: Surviving Cancer Against All Odds Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity

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# 17 What is a Dosha? Nov 05, 2017

Are you feeling, overheated, overweight, or lethargic? Do you struggle with digestive issues, constipation or chronic inflammation issues?

Understanding the qualities behind these health issues and what contributes to them, will help you understand how to correct them and create an internal environment for your body and your mind to heal and thrive.

Ayurveda is a life science that has been supporting good health for thousands of years.

The ancient wisdom embodied by Ayurveda teaches us to get in touch with our bodies and our environment so that we easily understand what we need to do with our lifestyle habits to achieve and maintain good health, restful sleep, and a peaceful mind.

Listen to this episode to understand some basic Ayurvedic principles and to learn about resources that you can use to create your healthiest life.

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# 16 How NEAT and GRAS Impact Your Health Oct 15, 2017

You could be feeling the impact of a sedentary lifestyle even with regular exercise.

Now, more than ever it's important to find ways of staying active throughout the day because 30-60 minutes of exercise doesn't compensate for 8+ hours of sitting.

Listen to this episode for simple ways to increase your non-exercise activity to help keep the pounds off and lower your risk of cancer recurrence.

Then hear what the evidence has to say about common ingredients that are generally recognized as safe. You may want to reconsider whether these chemicals are safe enough to be a part of your lifestyle.

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#15 Fatigue, Weight Gain and the MTHFR Gene Sep 30, 2017

If you're feeling fatigued, dealing with being overweight, or battling other health issues that don't seem to be improving, you might have a MTHFR mutation.

MTHFR is becoming more widely talked about as the importance of its role in our body's process of methylation is being studied.

Some studies show that more than 40% of the population could have a mutation of this gene which could result in some significant health risks including, cancer, heart disease, and chronic fatigue.

Learn more about this gene mutation, how you can find out if you have it and 5 steps that you can take to improve your lifestyle and counteract the impact of this mutation on your body.

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#14 Surviving Breast Cancer as a Spouse Sep 16, 2017

One of the greatest sources of strength, when we're going through cancer treatment, is the support of our loved ones. However, their struggle to cope and the concerns they deal with are often put aside as all of the focus and attention is given to the person with cancer. A year ago I was fortunate enough to be introduced to Scott Keppel who is an accomplished trainer, an entrepreneur, and the husband of a two-time Breast cancer survivor, Melissa Keppel. In this episode, we hear Scott's perspective on his wife's diagnosis and how he responded by gaining more knowledge, writing a book and creating a fundraiser that is changing the way a community supports breast cancer patients and survivors. Scott is also certified in working with women post breast cancer treatment and we'll hear his insights on what to do and what not to do as you work to rebuild health after breast cancer treatment

#13 Women Guiding Women Sep 02, 2017

In this episode, I talk with Randal Snyder, who along with Susie Garrison, Co-manages the Women Guiding Women cancer support and education program at Long Beach Memorial Hospital.

Randal tells us about programs that are open to all cancer survivors, and how programs from different areas and organizations come together to make support more accessible to survivors.

We talk about the importance and the fun of supporting Women Guiding Women and we wrap up with information on what it means to be a mentor and how new mentors can join the program.

Listen in to this fun and lively conversation.

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#12 How to End a Toxic Relationship With Sugar Aug 19, 2017

We love our sugar and for good reason, our brain tells us that it makes us feel good, which is why it's so difficult to break up with this potentially harmful ingredient.

In this episode, I talk about my own love affair with sugar how I got it out of my life and the science that tells us why, especially as cancer survivors, we should consider making sugar a distant relative rather than a long-term roommate in our homes and in our diets.

This break up is not easy because we literally crave these sweet, shiny little crystals, but there are ways to overcome the desire for sugar that aren't as tough as you might think.

Listen in and take your relationship with sugar to a level that's healthy for you.

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#11 How to Know What to Eat Aug 06, 2017

While attending the IDEA World Nutrition and Behavior change summit two weeks ago, I was struck by how conflicting and confusing all of the information on nutrition must be for anyone for doesn't research and learn about this field on a regular basis.

In this episode, I cut to the chase and talk about simple ways to figure out what's right for you, respect but, perhaps discard other people's opinions of what you should eat be eating, and throw out labeling yourself and your diet for good.

Listen in and discover how to create your personalized nutrition plan that leaves you feeling good and NOT guilty!

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease

The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction

Vanilla Bean Grass-Fed Ghee Butter by 4th & Heart, 9 Ounce, Pasture Raised, Non-GMO, Lactose Free, Certified Paleo, Keto-Friendly

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#10 Meet Ronda Salazar, Survivor, Composer, Advocate Jul 19, 2017

In this interview, you'll hear the incredible story of Ronda Salazar and how a serendipitous event hurled her into the world of breast cancer.

Ronda's story is one of strength and inspiration as she moves through the role of breast cancer patient to the role of survivor, mentor, and composer. You'll hear how this talented woman translated her experience with cancer into a musical CD, that gives back to other cancer patients. You'll even hear one of her favorite songs which I know will touch your heart and inspire you to want to hear more.

You'll hear how this talented woman translated her experience with cancer into a musical CD, that gives back to other cancer patients. You'll even hear one of her favorite songs which I know will touch your heart and inspire you to want to hear more.

This episode is longer than usual but it's worth every minute.

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#9 Survivor Interview with Gail Matthews Jul 07, 2017

In honor of celebrating my 6th year of surviving breast cancer, I reached out to other survivors and asked them to share their unique stories to motivate and inspire other survivors.

This interview is with 11-year Army veteran, and mother of four, Gail Matthews. When I first spoke with Gail I was touched by her sense of compassion and gentleness.

When I heard her story, I was moved by her honesty, and I thought that hearing about how she dealt with fear and how she stood up for herself during breast cancer treatment is something that other survivors could understand and identify with.

More than anything else though, I love the way Gail has come through treatment with an even bigger heart that is open to seeing and connecting to the needs of others with a belief that we need to be good to ourselves and give more hugs!

I know you'll enjoy listening to this lovely woman.

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#8 Five Facts You Need to Know About Ketogenic Diets for Breast Cancer Recovery Jun 24, 2017

In this episode, You'll learn about the history of the ketogenic diet and how it has been found to benefit an array of health issues from epilepsy to cancer.

I'll share five important ways that the ketogenic diet can benefit breast cancer survivors and five easy ways to implement this diet into your life.

If you want to learn about a scientifically proven way to support your breast cancer recovery and to shed some extra body fat. You won't want to miss this episode.

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#7 Weight Management After Breast Cancer Treatment Jun 22, 2017

In this episode you'll hear my story of weight gain and the struggle to get back to a healthy weight after breast cancer treatment. I'll share my trials, frustrations, and successes with trying different approaches to finding a nutrition plan that works.

I'll also share how to keep a positive attitude and find the tenacity to keep pressing forward with weight management goals by shifting your focus form the scale to health indicators.

Finally, I'll introduce an approach that not only is effective but easy to follow and that science has shown is beneficial in supporting the body in resisting cancer.

If weight management has been a struggle for you since finishing chemotherapy, radiation or using tamoxifen or other hormonal therapies, don't give up. You are not alone and there may be an approach that will help you without forcing you into a life of deprivation and calorie counting.

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#6 Take What You Need Jun 22, 2017

Do you continually spend time, money and energy looking for external resources that will help you live a healthier life?

What if you could spend a few minutes a day tuning into yourself to understand what your needs are, and what you need to do to fulfill those needs?

In this episode, you'll learn about a simple practice that you can do daily to move you along the road of understanding what you need and opening yourself to taking action for your health and peace of mind.

You don't even have to strap on your gym shoes! Resources:

Science of Breath

The Book of Joy: Lasting Happiness in a Changing World

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#5 Two Habits You Must Break to Create A Healthier Lifestyle Jun 22, 2017

Healthy habits at their foundation include making good choices with nutrition and exercise, but that's just the beginning.

A healthy lifestyle includes your relationships, your thinking, how and when you eat, when and what type of exercise you do, and how you think of and treat yourself through thoughts and actions.

In this week's episode, we look at two habits that are common to just about everyone and how they create a downward spiral of making unhealthy choices. One of these habits is especially common to breast cancer survivors, including me, as we learn to live in a new version of our body.

Breaking these two habits will change the way you feel about yourself and take the stress out of living a healthy lifestyle.

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#4 Joy in Food, Movement, and Life Jun 22, 2017

In this episode, we talk about choosing joy in life on a daily basis by increasing our awareness of how food, exercise, examining our own worth, and valuing the things that are important to our soul like practicing gratitude, treating ourselves well, and pursuing our dreams bring us happiness.

Sometimes we have to take an honest look at what we say brings us joy to discover that it really brings us more pain.

Grab your green beer on this St. Patrick's Day episode and join me in discovering more joy in everything you do.

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#3 Interview with Erin Sommerville, Mind, Body Oncology Coach Jun 22, 2017

Erin Sommerville has been an international teacher, lecturer, consultant and coach on Mind Body Spirit for more than 30 years.

She has traveled the world with Simonton Cancer Center, training others in using their mind and emotions to support their healing and recovery from cancer.

In this episode Erin shares steps you can take to create more joy in your life, and heal your body at a cellular level.

You don't want to miss this fun and informative interview.

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#2 Train Your Brain to Think Healthier Thoughts Jun 22, 2017

Training your brain to catch yourself when you're thinking in ways that create anxiety rather than health is the first step in having a positive and healthy mindset.

A positive mindset is part of a healthy lifestyle as well as a tool in reducing your risk of breast cancer recurrence.

However, that's easier said than done.

In this episode, you'll learn a simple trick to train your brain to be aware of when your thoughts are going in the wrong direction and how to bring them back before they make you sick.

Resources:

The Art Of Abundance: How To Train Your Brain For Success

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#1 Let Your Lifestyle be Your Medicine Jun 20, 2017

In this introductory episode, you'll hear my story of how Breast Cancer changed my life and started me on the journey to become a Certified Health Coach, passionate about supporting other breast cancer survivors.

I talk about some of the long-term challenges that Breast Cancer Survivors face and how we can get back to living active, balanced, happy lives.

With a background in Ayurveda, personal training and Yoga, I believe that a healthy lifestyle includes much more than diet and exercise, especially after breast cancer. A critical part of recovery is connecting to and understanding all of the signals and needs of your body and your spirit.

After listening, I think you'll agree.

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