Ask the Expert- Brynn Barale- Holistic Health Coach
One winter day I was going through the IG dms and found one from Brynn.
“I’m Brynn, a health coach who empowers breast cancer survivors to lose weight without dieting so they can live a kick ass life after cancer. I’m also a 17 year breast cancer thriver! I would love to explore opportunities for collaboration.”
I responded and we got something scheduled. Before she and I spoke in person I went to her site to learn more about what she was doing and how she was supporting the breast cancer community.
“Alright, when it comes to life after breast cancer, body fat percentage plays a significant role. Your body fat is far from just a silent bystander – it's an active endocrine organ with a powerful voice. Think of it as more than just a reminder of that occasional indulgence; it's an integral part of your body's orchestra. Reducing our body fat becomes a crucial endeavor in reducing our risk of recurrence.”
I was surprised to read this. Like many things, doctors don’t talk about body fat and reducing your risk recurrence. I was thrilled to learn more about her coaching, self care, survivorship and life after cancer.
Thanks Brynn, for taking the time to be a part of the Ask the Experts Q&A
As a coach did you see cancer patients before you were diagnosed (that is if you were a coach prior to diagnosis)?
No, before my diagnosis I was actually an accountant! Like so many, my cancer diagnosis allowed me to analyze my life and think about what I really wanted. So, why not do a complete 360 and apply for nursing school? I became a nurse in 2011 and became even more interested in how to prevent disease and helping others take care of themselves. In the fall of 2019, I quit my nursing job and again searched for the next thing. That pause allowed me to refocus and led me to become a holistic health coach in 2020 and I know this is what I am meant to do. This was what I had been searching for since my diagnosis.
2. What drew you to focus on reducing your body fat percentage in your coaching practice?
I learned how important our body composition is as breast cancer survivors. Typically, we just hear “you need to lose weight” but rarely does anyone tell us why. And losing weight doesn’t always mean a change in body composition! I enjoy diving into the why and helping my clients change their lifestyle, with small but mighty changes. I don’t believe in drastic overhauls, it’s all about your habits NOT hacks.
3. What is the reason for the weight gain in cancer patients?
So much comes into play when it comes to weight gain for breast cancer survivors, it’s multi factoral. First of all, from the very beginning the anxiety and worry cause us to not sleep well. This not only negatively affects our quality of life but it also plays a big role in how we fuel our bodies. When we are constantly tired, our body is more likely to crave carbs and junk food because they are easy for our bodies to convert that into quick fuel. Then add recovery from surgeries, chemotherapy, and endocrine therapy to the mix and most of us experience hot flashes, night sweats and another layer of sleep disturbance is added. So sleep plays a big role as does the medications for those of us with estrogen and progesterone positive breast cancers. Menopause is a big deal, whether medically induced or naturally. As someone who has experienced both, the changes to our bodies from the lack of estrogen is huge and plays a large part in the weight gain.
4. How does body fat percentage play a significant role in reducing risk of recurrence?
Simply put, the more body fat you have the more circulating hormones you have, especially estrogen. Your body fat is an active endocrine organ, it’s not a dormant reminder of the pizza you ate last week. By reducing body fat and increasing lean muscle, you reduce the levels of circulating estrogen and decrease your risk of breast cance recurrence.
5. Is this risk for triple positive, triple negative and other cancers?
Yes, regardless of your hormone receptor status, your body composition matters when talking about recurrence risk. Triple-negative breast cancer (TNBC) survivors should also be concerned with body composition. While TNBC may not be influenced by hormone levels in the same way as other types of breast cancer, body composition still plays a crucial role in overall health and survivorship.
6. What are your top ways to decrease body fat and decrease risk?
My three pillars that I work with my clients on are Eat Well, Move Well and Be Well. I start with how you are fueling your body, because you are what you eat and it’s often the easiest way to get you to feel better quicker. Changing your eating habits and not dieting, helps you sleep better, have less hot flashes, and calms your anxiety. Once you are sleeping better and you have more energy you are more likely to be active and move your body. Then when that is dialed in, we work on how to Be Well, which is all about the mindset to get your from surviving to thriving after breast cancer.
7. What are effective tips to kickstart your journey to a healthier life post-cancer.
Slow down and listen to your body. Life after breast cancer is difficult, but if you slow down, take some deep breaths and listen…. your body will tell you what it needs.
8. I was reading about holistic health, menopause, weight loss and came across, “ Maca for Weight Loss: The Ultimate Menopause Hack.” Do you use herbs with your patients/clients for weight loss?
That headline just makes me cringe, there are no hacks in wellness, it’s all about consistent habits. I like to focus on food, using herbs and supplements if needed. When you make small changes and do them consistently, guess what? You feel better, you change your body composition, and you live a kick ass life after breast cancer.
9. You are a Holistic Health Coach, Registered Nurse, and survivor. Has your education and experience allowed you to not only be the expert in coaching and medicine but empathize with your patients?
Absolutely, that is exactly why I do what I do. I needed support in life after breast cancer and I searched for anything that would help me feel well again. I found some great healers, but nobody was a survivor too, they just didn’t get it. There is so much goodness that comes from working with someone who has been through it too.
10. What’s something you tell your clients to help motivate them to continue with your program and not stop!
I love this question so much, I often find that about after a month or so that some of my clients start to lose traction. This is because the excitement wears off and the real work begins. One of my mentors calls it the messy middle and I can’t describe it any other way. The messy middle is smacked in between the before and the after. The before you are confused, lacking confidence and overwhelmed then you hit the messy middle and start to doubt if you can do this and then this beautiful after happens where you are strong, confident and thriving after breast cancer. It’s such an honor to hold the hands of my clients through all the steps so that they can live a kick ass life after breast cancer.
11. How can clients get signed up? Do you offer your service in person or virtually or both?
I work remotely with my clients and you can find me at www.CoachBrynnB.com or on instagram @yourkickasslifeaftercancer. Please reach out if you have any questions about how to lose weight without dieting.
Check out our IG Live!