#412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently

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

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

We’ll explore:

-How cortisol (your stress hormone) drives cravings

-What emotional triggers might be signaling

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

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

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

 

🔍 What You’ll Learn:

• Why emotional eating is common
• The science behind stress, cortisol, and cravings
• How emotional eating can impact inflammation and recovery
• Gentle ways to pause, reflect, and respond to cravings
• Practical “comfort menu” ideas to replace emotional eating
• Nutrient-rich foods that naturally calm stress and support healing
• How to build a supportive food environment at home

 

Referred to in this episode:

Feel Good Reset Lesson on Foods that Calm

The Five Day Sugar Challenge

Better Than Before Breast Cancer™ Life Coaching Membership

 

🧠 Study on Chronic Stress and Inflammation

Title: Immunology of Stress: A Review Article
Published in: Cureus, 2023
Summary: This review explores how chronic stress impacts the immune system, leading to increased production of pro-inflammatory cytokines like IL-6 and TNF-α. These changes can exacerbate health issues, including those relevant to breast cancer survivors.
Full Text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11546738/PMC

 

🧘‍♀️ Study on Mindfulness-Based Interventions and Emotional Eating

Title: Effects of Mindfulness-Based Interventions on Obesogenic Eating Behaviors: A Systematic Review and Meta-Analysis
Published in: Obesity Reviews, 2024
Summary: This systematic review and meta-analysis examined the effects of mindfulness-based interventions (MBIs) on various obesogenic eating behaviors, including emotional eating. The findings suggest that MBIs can be effective in reducing such behaviors, which is particularly beneficial for individuals recovering from breast cancer.
Full Text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11791380/.css-j9qmi7{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:row;-ms-flex-direction:row;flex-direction:row;font-weight:700;margin-bottom:1rem;margin-top:2.8rem;width:100%;-webkit-box-pack:start;-ms-flex-pack:start;-webkit-justify-content:start;justify-content:start;padding-left:5rem;}@media only screen and (max-width: 599px){.css-j9qmi7{padding-left:0;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.css-j9qmi7 svg{fill:#27292D;}.css-j9qmi7 .eagfbvw0{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#27292D;}