Explore every episode of the podcast Better Than Before Breast Cancer with The Breast Cancer Recovery Coach
| Title | Pub. Date | Duration | |
|---|---|---|---|
| #377 The Role of Aromatase Inhibitors After Breast Cancer | 13 Sep 2024 | 00:17:38 | |
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! Referred to in this episode:
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| #376 The Benefits of Cryotherapy After Breast Cancer | 06 Sep 2024 | 00:26:39 | |
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! Referred to in this episode: Follow me on Social Media:
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| #367 Hot Flashes, Stress, and Sleepless Nights - Could Blood Sugar be the Problem? | 30 Jul 2024 | 00:23:02 | |
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!
Referred to in this episode: Follow me on Social Media: | |||
| #277 Snacks, Hunger Cues, and Urges After Breast Cancer | 12 Sep 2023 | 00:30:05 | |
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:
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 Follow me on Social Media: | |||
| #276 Could Your Future be Better if You Learn to Embrace Your Past | 08 Sep 2023 | 00:27:21 | |
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:
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 Follow me on Social Media: | |||
| #275 Veggies - The Good, the Bad, and Ways to Get More in Your Body | 05 Sep 2023 | 00:30:16 | |
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. Free Download -How to Eat without Fear and Guilt After Breast Cancer Fruit and vegetable intake and mortality- Harvard Study Vegetables Illustrated: An Inspiring Guide with 700+ Kitchen-Tested Recipes Follow me on Social Media: | |||
| #274 Two Things you Need to Create a Life on Purpose After Breast Cancer | 01 Sep 2023 | 00:43:33 | |
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: Better Than Before Breast Cancer Life Coaching Membership Follow me on Social Media: | |||
| #273 Understanding and Supporting Your Metabolic Health | 29 Aug 2023 | 00:36:42 | |
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: 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 Ways to Enhance Your Metabolic Health With Dr. Nasha Follow me on Social Media: | |||
| #272 How to Celebrate and Support Your Body by Changing Your Mindset | 24 Aug 2023 | 00:22:02 | |
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 Follow me on Social Media: | |||
| #271 Using Integrative Therapies to Support Breast Cancer Radiation | 22 Aug 2023 | 00:28:15 | |
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: 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 Follow me on Social Media: | |||
| #270 How Your Little Self Can Support Your Healing After Breast Cancer | 18 Aug 2023 | 00:25:03 | |
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 Follow me on Social Media: | |||
| #269 The Missing Piece of Creating a Healthy Life After Breast Cancer | 15 Aug 2023 | 00:30:27 | |
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 Follow me on Social Media: | |||
| #268 It's OK to Miss What Used to Be | 11 Aug 2023 | 00:22:02 | |
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 Follow me on Social Media: | |||
| #366 Beyond A Breast Cancer Diagnosis - Accepting Your Body and The Test Results | 26 Jul 2024 | 00:18:19 | |
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. Referred to in this episode: Follow me on Social Media: | |||
| #267 The Importance of Flexibility for a Healthy Life | 08 Aug 2023 | 00:32:50 | |
How would you like to:
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 Foam Rolling articles and videos Follow me on: | |||
| #266 What You Can't Control is Making You Sick | 04 Aug 2023 | 00:30:42 | |
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. Follow me on Social Media: | |||
| #265 When You Eat is as Important as What You Eat | 01 Aug 2023 | 00:33:34 | |
Would you like a way to support your health that’s not only free but will actually save you money? Are you interested in:
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: Better Than Before Breast Cancer Life Coaching Membership 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? Follow me on Social Media: | |||
| #264 Life Lesson 4 - How Your Money Mindset Supports Creating Your Best Life | 28 Jul 2023 | 00:19:59 | |
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. Follow me on Social Media: | |||
| #263 Support Your Body by Training Your Brain | 25 Jul 2023 | 00:22:51 | |
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 Follow me on Social Media: | |||
| #262 Life Lesson #3 - Comparison Never Moves You Forward | 21 Jul 2023 | 00:28:33 | |
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 Follow me on Social Media: | |||
| #261 Melatonin is More Than a Sleep Hormone | 18 Jul 2023 | 00:20:05 | |
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 Follow me on Social Media: | |||
| #260 Life Lesson #2 - Healing is Not Easy Comfortable or Fast | 14 Jul 2023 | 00:24:11 | |
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 Follow me on Social Media: | |||
| #259 The Chef's Garden with Dr. Amy Sapola - The Benefits of Eating from a Regenerative Farm | 11 Jul 2023 | 00:52:47 | |
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: The Evolution of the Chef’s Garden Video Should I be avoiding oxalates? Follow us on Instagram: @TheBreastCancerRecoveryCoach Follow me on Social Media: | |||
| #258 Life Lesson #1-Learn to Trust Yourself | 07 Jul 2023 | 00:24:00 | |
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. Follow me on Social Media: | |||
| #365 Detox 101 - Supporting Your Body Post-Breast Cancer | 23 Jul 2024 | 00:34:23 | |
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: Follow me on Social Media:
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| #257 Why Cant I Stop Eating That? The Struggle With Hyper-palatable Foods (ENCORE) | 04 Jul 2023 | 00:24:55 | |
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 Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward Food and nutrient database for dietary studies Which Foods May Be Addictive? The Roles of Processing, Fat Content, and Glycemic Load Follow me on Social Media: | |||
| 256 Are You Giving Your Attention to The Right Thoughts | 30 Jun 2023 | 00:33:07 | |
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 Follow me on Social Media: | |||
| #255 How Does Unplugging Support Wellness After Breast Cancer? | 27 Jun 2023 | 00:26:24 | |
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 Pros and Cons of Sleeping with your TV Possible Effects of Radiofrequency Electromagnetic Field Exposure on Central Nerve System Follow me on Social Media: | |||
| #254 Is Healing and Recovery Productive? | 23 Jun 2023 | 00:20:07 | |
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) Follow me on Social Media: | |||
| #253 Go Nutty to Support Your Health | 20 Jun 2023 | 00:13:23 | |
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
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| #252 Do You Feel Like The Captain of Your Body? | 16 Jun 2023 | 00:22:11 | |
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 Follow me on Social Media: | |||
| #251 Add Some Zest to Life After Breast Cancer | 13 Jun 2023 | 00:37:23 | |
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!
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| #250 The Cost of Underfeeling and How to Stop Doing it | 09 Jun 2023 | 00:22:35 | |
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 Follow me on Social Media: | |||
| #249 The Power Of Good Sleep Health and How to Create it | 06 Jun 2023 | 00:26:33 | |
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 Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem Eight Health Benefits of Sleep Follow me on Social Media: | |||
| #248 Believing in Yourself After Breast Cancer | 02 Jun 2023 | 00:30:51 | |
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 Referred to in this episode: Better Than Before Breast Cancer Life Coaching Membership Follow me on Social Media: | |||
| #364 Breast Cancer and Mental Health Breaks - Calm Your Mind to Support Your Body | 19 Jul 2024 | 00:23:28 | |
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 Follow me on Social Media:
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| #247 What You Need to Know About Your Water | 30 May 2023 | 00:23:26 | |
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 Digging Into the Environmental Working Group Tap Water Database MyTapWater.org Zip code database search Follow me on Social Media: | |||
| #246 Is This What Life Should Be? | 26 May 2023 | 00:23:08 | |
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 Follow me on Social Media: | |||
| #245 Lower Your Toxic Burden Without Freaking Out | 23 May 2023 | 00:26:55 | |
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.
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| #244 The Problem That Comes From Thinking Life Isn't Fair | 18 May 2023 | 00:26:53 | |
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 Follow me on Social Media: | |||
| #243 Support Yourself by Starting with Something Simple | 16 May 2023 | 00:31:10 | |
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 Follow me on Social Media: | |||
| #242 Cycling Through The F Words of Breast Cancer | 12 May 2023 | 00:30:00 | |
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 Follow me on Social Media: | |||
| #241 Tuesday Terrain Talks - Introducing Tuesday Terrain Talks | 09 May 2023 | 00:16:29 | |
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: Follow me on Social Media: | |||
| #240 Embracing Change with Curiosity and Grace | 05 May 2023 | 00:29:25 | |
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:
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| #239 What is Your Survivorship Plan? | 28 Apr 2023 | 00:27:37 | |
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:
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 Follow me on Social Media: | |||
| #238 What is Your Health Worth to You | 21 Apr 2023 | 00:29:21 | |
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 Better Than Before Breast Cancer Life Coaching Membership Follow me on Social Media: | |||
| #363 Caring For Your "Second Heart" After Breast Cancer | 16 Jul 2024 | 00:22:02 | |
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”.
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| #237 Three Simple Steps to Reduce Overwhelm | 14 Apr 2023 | 00:25:48 | |
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:
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| #236 The Cost of Being the Good Girl After Breast Cancer | 07 Apr 2023 | 00:22:55 | |
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?
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| #235 A Healthy Lifestyle After Breast Cancer is Hard Sometimes | 31 Mar 2023 | 00:32:52 | |
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:
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