Episodes

  • #465 The Spice Rack - A Simple Way to Support Your Health After Breast Cancer

    #465 The Spice Rack - A Simple Way to Support Your Health After Breast Cancer
    Jun 5 2026
    What do I even eat? If that question has ever stopped you in your tracks, this episode is for you. So many of us cycle through the same handful of foods week after week, then feel guilty for not eating more variety. And when we try to fix that, it often turns into more recipes, more shopping, and more pressure to find the perfect anti-cancer diet. In this episode, I want to take that pressure off. The easiest way to add more plants to your plate is probably already in your kitchen. Your spice rack. Herbs and spices are not just flavor; they are plants and parts of plants, and they bring a whole range of beneficial compounds to your meals in just a couple of teaspoons. We talk about: Why variety matters more than any single super foodHow one pot of chili can deliver 25 different plant foods Turning one chicken into five meals by changing the seasoningHow to know if a spice is still good and how long they really lastHow to buy and store spices so you actually use them Bringing in new flavors through teas and spice blends This is not a new diet or a new set of rules. It is one simple, enjoyable way to nourish your body using what you already have. Resources Mentioned: Work with Laura: https://www.thebreastcancerrecoverycoach.com/health Download for iPhone: https://apps.apple.com/us/app/kajabi/id1485646310 Download for Android: https://play.google.com/store/apps/details?id=kajabi.kajabiapp&hl=en_US Grab the free guide: https://www.thebreastcancerrecoverycoach.com/spices Let's Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching 💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    20 mins
  • #464 Acceptance After Breast Cancer - Letting Go of the Timeline

    #464 Acceptance After Breast Cancer - Letting Go of the Timeline
    May 29 2026

    Last week there was no podcast episode.

    For the first time in a long time, I simply didn't have the physical or emotional energy to show up behind the microphone.

    After navigating one of the most challenging health seasons I've experienced since my stage 4 diagnosis, I realized I couldn't just move on without talking about what this experience taught me.

    The lesson was acceptance.

    Not giving up.
    Not settling.
    Not pretending difficult things aren't difficult.

    Acceptance means acknowledging reality instead of exhausting yourself fighting against it.

    In this episode, I share what I've been going through, how self-imposed timelines create unnecessary suffering, and why so many of us judge ourselves for not being where we think we should be by now.

    We discuss:

    • Acceptance versus resistance
    • Healing after breast cancer
    • Letting go of unrealistic timelines
    • Self-compassion during difficult seasons
    • The psychology of "should" thinking
    • Living with uncertainty
    • Finding peace during setbacks
    • Why healing is rarely linear

    If you've been frustrated with where you are in your healing, your health, your relationships, your career, or your life, this conversation is for you.

    Resources Mentioned:

    Work with Laura:
    https://www.thebreastcancerrecoverycoach.com/health

    Download for iPhone:

    https://apps.apple.com/us/app/kajabi/id1485646310

    Download for Android:

    https://play.google.com/store/apps/details?id=kajabi.kajabiapp&hl=en_US

    Let's Connect!
    If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness.

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

    💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching

    💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community

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

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

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

    🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    18 mins
  • #463 The Most Important Thing I've Done to Heal From Breast Cancer Isn't What You Think

    #463 The Most Important Thing I've Done to Heal From Breast Cancer Isn't What You Think
    May 15 2026

    What is the most important thing I've done to support healing after breast cancer?

    Mindset work.

    Not positive thinking.
    Not pretending things are fine when they're not.
    Not forcing affirmations I didn't believe.

    I'm talking about the work of examining what I believed was possible for my body and my future and learning how to update those beliefs.

    In this episode, I share why mindset work became the foundation of my healing journey after a stage 4 breast cancer diagnosis and how neuroscience shows that our brains constantly predict what's possible based on past experiences, conditioning, fear, and environment.

    We talk about:

    • Why belief systems impact behavior and healing
    • The brain as a predictive machine
    • How fear and conditioning shape health decisions
    • The connection between self-compassion and consistency
    • Why changing habits starts with changing beliefs
    • How small actions help create new evidence for the brain

    This conversation is about learning to believe that healing, peace, health, and change may actually be available to you.

    References
    • Barrett, L.F. & Simmons, W.K. (2015). Interoceptive predictions in the brain. Nature Reviews Neuroscience, 16(7), 419-429.
    • Hutchinson, J.B. & Barrett, L.F. (2019). The power of predictions: An emerging paradigm for psychological research. Current Directions in Psychological Science, 28(3), 280-291.
    • Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191-215.
    • Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: Freeman.
    • Neff, K.D. (2023). Self-Compassion: Theory, Method, Research, and Intervention. Annual Review of Psychology, 74, 193-218.

    Resources Mentioned:

    Work with Laura:
    https://www.thebreastcancerrecoverycoach.com/health

    Download for iPhone:

    https://apps.apple.com/us/app/kajabi/id1485646310

    Download for Android:

    https://play.google.com/store/apps/details?id=kajabi.kajabiapp&hl=en_US

    Let's Connect!
    If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness.

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

    💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching

    💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community

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

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

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

    🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    31 mins
  • #462 Breast Cancer and Metabolic Health - Learning Your Body's Love Language

    #462 Breast Cancer and Metabolic Health - Learning Your Body's Love Language
    May 8 2026

    In this week's episode, I want to invite you to think about your body differently.

    What if your cravings, fatigue, bloating, brain fog, and energy shifts are not signs that your body is failing you… but signs that it's trying to communicate with you?

    After years of working with metabolic health, blood work, and nutrition genomics, I've realized something important. The problem is not the information itself. The problem is the lens we hear it through.

    So many women hear lab results and genetic information as proof that something is wrong with them.

    But your body is not broken.

    Your genetics are your body's blueprint.
    Your labs are your body's feedback.
    Your symptoms may be your body asking for support.

    In this episode, I share a powerful mindset shift that came from a coaching conversation with a client and I read a personal "love letter" written from my own body to me based on my labs, genetics, and healing journey.

    This episode is about learning to listen instead of judge.

    Because your body has been talking to you all along.

    Resources Mentioned:

    Work with Laura:
    https://www.thebreastcancerrecoverycoach.com/health

    Download for iPhone:

    https://apps.apple.com/us/app/kajabi/id1485646310

    Download for Android:

    https://play.google.com/store/apps/details?id=kajabi.kajabiapp&hl=en_US

    Let's Connect!
    If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness.

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

    💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching

    💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community

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

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

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

    🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    28 mins
  • #461 Personal Growth After Breast Cancer — Without The Drama

    #461 Personal Growth After Breast Cancer — Without The Drama
    May 1 2026

    What if you didn't have to wait for something to go wrong to grow?

    In this episode, I'm sharing why so many women stop reaching for support once life starts to feel stable and how that pattern quietly keeps you stuck. We talk about the difference between the discomfort of crisis and the discomfort of growth, and why choosing growth creates a completely different life experience.

    I also walk through the connection between your emotional state and your physical health, including how stress, joy, and connection influence inflammation and immune function.

    This is about continuing to show up for yourself, not because something is broken, but because you want more out of your life.

    Resources Mentioned:

    Work with Laura:
    https://www.thebreastcancerrecoverycoach.com/health

    Download for iPhone:

    https://apps.apple.com/us/app/kajabi/id1485646310

    Download for Android:

    https://play.google.com/store/apps/details?id=kajabi.kajabiapp&hl=en_US

    Let's Connect!
    If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness.

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

    💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching

    💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community

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

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

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

    🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    23 mins
  • #460 Why Emotional Pain Feels Physical - What Every Breast Cancer Survivor Needs to Know

    #460 Why Emotional Pain Feels Physical - What Every Breast Cancer Survivor Needs to Know
    Apr 24 2026
    Emotional pain is not just in your head. It is happening in your body. In this episode of the Nutrition After Breast Cancer: Just the Facts series, we look at the connection between emotional and physical pain through both lived experience and research. When you feel exhausted, overwhelmed, or stuck in a loop of thoughts, there is a biological reason for it. Your nervous system is responding exactly the way it was designed to. But understanding that changes everything. You will walk away with a clearer picture of: Why pain can feel overwhelming and never-endingHow your brain processes emotional experiencesWhy avoidance can quietly shrink your lifeWhat it looks like to actually move through pain in a healthy way This is a grounded, honest conversation about what it means to live in a body that has been through something hard and how to care for it moving forward. Resources Mentioned: Work with Laura: https://www.thebreastcancerrecoverycoach.com/health Download the app: https://apps.apple.com/us/app/breast-cancer-recovery-coach/id6720763813 REFERENCES Roerink, M.E., van der Schaaf, M.E., et al. (2015). Fatigue in chronic inflammation — a link to pain pathways. Arthritis Research & Therapy, 17(1), 294.Research on central sensitization in chronic pain conditions. On memory, the amygdala, and emotional pain reactivation: Hanson, R. Research on negativity bias and memory encoding.LeDoux, J.E. Research on the amygdala, fear memory, and emotional reactivation.Research on the autobiographical memory system and the persistence of pain (neurocognitive framework for chronic pain). On naming emotion and nervous system regulation: Lieberman, M.D., Eisenberger, N.I., Crockett, M.J., Tom, S.M., Pfeifer, J.H., & Way, B.M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. On self-compassion and physiological regulation: Neff, K.D. Research on self-compassion, cortisol, and heart rate variability. On psychological and emotional stress as inflammatory drivers: Alschuler, L. Cancer Therapies teachings, Metabolic Terrain Institute of Health. Let's Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching 💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    40 mins
  • #459 Building a Life That's Better Than Before Breast Cancer™ with Cheri Henderson

    #459 Building a Life That's Better Than Before Breast Cancer™ with Cheri Henderson
    Apr 17 2026

    Cheri lives in Duluth, Minnesota with her adventure partner, Brent, along the stunning shores of Lake Superior. A two-time breast cancer thriver—first diagnosed with Invasive Ductal Carcinoma Stage IIIA in 2019 at 39 years old, and again with Metastatic Breast Cancer in 2021 at 41—Cheri continues to live life with strength, joy, and purpose.

    She leads an active, outdoor-centered lifestyle and seeks inspiration in nature, camping, fishing, hiking, and traveling. Cheri finds peace in collecting rocks, capturing her surroundings through photography, and nurturing deep connections with her family and friends.

    With over seventeen years of experience in the outdoor and fashion industries in leadership roles, Cheri blends her professional expertise with a B.A. in English and an M.A. in Communicating Arts to share her story through the power of writing. Cheri is a published author whose work has appeared in Wildfire Journal, the only literary magazine created for and by those "too young" for breast cancer and the Boundary Waters Journal, a nationwide wilderness canoe country magazine. Cheri is also trained as a 2026 Hear My Voice Breast Cancer Advocate with Living Beyond Breast Cancer, a national nonprofit organization providing trusted information and a community of support to those newly diagnosed, in treatment, post-treatment, and living with metastatic disease. Cheri looks to alchemize her experience into advocacy and chooses to live intentionally every day to honor her health and healing.

    Resources Mentioned:

    Work with Laura:
    https://www.thebreastcancerrecoverycoach.com/health

    Get The Breast Cancer Recovery Coach app:
    https://apps.apple.com/us/app/breast-cancer-recovery-coach/id6720763813

    Learn about the Becoming You 2.0 coaching program
    https://www.thebreastcancerrecoverycoach.com/you

    Follow Cheri:
    https://www.instagram.com/chender1/

    Episode #420
    https://www.thebreastcancerrecoverycoach.com/420

    Wildfire Magazine
    https://www.wildfirecommunity.org/

    Boundary Waters journal
    https://www.boundarywatersjournal.com/

    Let's Connect!
    If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness.

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

    💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching

    💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community

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

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

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

    🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    1 hr
  • #458 Breast Cancer Recovery - How to Use The Science of Mindset to Create Better Health

    #458 Breast Cancer Recovery - How to Use The Science of Mindset to Create Better Health
    Apr 10 2026
    What if your thoughts were creating physical changes in your body? In this episode, we are looking at the science behind mindset and how your brain, your expectations, and your thought patterns influence your health in very real ways. From negativity bias to the nocebo and placebo effects, I break down the research that shows how your mind impacts stress, symptoms, and healing. You will learn why fear-based thinking feels automatic, how it affects your body, and how to start shifting your thoughts in a way that actually works. This is not about positive thinking. It is about understanding how your brain works and learning how to guide it. Resources Mentioned: Work with Laura: https://www.thebreastcancerrecoverycoach.com/health Download the app: https://apps.apple.com/us/app/breast-cancer-recovery-coach/id6720763813 REFERENCES Baumeister, R.F., Bratslavsky, E., Finkenauer, C., & Vohs, K.D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323-370. https://journals.sagepub.com/doi/abs/10.1037/1089-2680.5.4.323 Rozin, P., & Royzman, E.B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296-320. https://journals.sagepub.com/doi/10.1207/S15327957PSPR0504_2 Beecher, H.K. (1955). The powerful placebo. Journal of the American Medical Association, 159(17), 1602-1606. https://jamanetwork.com/journals/jama/fullarticle/303530 de la Fuente-Fernández, R., Ruth, T.J., Sossi, V., Schulzer, M., Calne, D.B., & Stoessl, A.J. (2001). Expectation and dopamine release: Mechanism of the placebo effect in Parkinson's disease. Science, 293(5532), 1164-1166. https://www.science.org/doi/10.1126/science.1060937 Kaptchuk, T.J., Friedlander, E., Kelley, J.M., et al. (2010). Placebos without deception: A randomized controlled trial in irritable bowel syndrome. PLOS ONE, 5(12), e15591. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0015591 Benedetti, F., Amanzio, M., Vighetti, S., & Asteggiano, G. (2006). The biochemical and neuroendocrine bases of the hyperalgesic nocebo effect. Journal of Neuroscience, 26(46), 12014-12022. https://www.jneurosci.org/content/26/46/12014 Haas, J.W., Bender, F.L., Ballou, S., Kelley, J.M., Wilhelm, M., Miller, F.G., Rief, W., & Kaptchuk, T.J. (2022). Frequency of adverse events in the placebo arms of COVID-19 vaccine trials: A systematic review and meta-analysis. JAMA Network Open, 5(1), e2143955. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788172 Let's Connect! If this episode helped you breathe a little easier, please share it with a friend or leave a review. Every share helps spread this message of hope, healing, and whole-person wellness. 💌 Join my email list for weekly wellness tips & podcast updates → The Breast Cancer Recovery Coach 💌 Join the Better Than Before Breast Cancer Life Coaching Membership → Life Coaching 💌 Join the Living Well After Breast Cancer Community → The Living Well After Breast Cancer Community 👩‍💻 Follow me on Instagram for daily inspiration → @thebreastcancerrecoverycoach 👩‍💻 Follow me on Facebook → The Breast Cancer Recovery Coach 🎙 Subscribe & leave a review on Apple Podcasts → Better Than Before Breast Cancer with The Breast Cancer Recovery Coach 🎥 Watch on YouTube → @BetterThanBeforeBreastCancer
    Show More Show Less
    52 mins