Breast Cancer PEP (Patient Empowerment Program)
Breast Cancer PEP (BC-PEP) is a comprehensive, science-based program designed to complement your medical care. For six months, you will receive a short daily email with a 3–5 minute “PEP” video that teaches and encourages healthy, home-based practices to support recovery, resilience, and long-term wellbeing.
Each week, you will also receive a cooking video (and occasionally other teaching videos). Once a month, you can join Drs. Ilie and Rutledge for a confidential Zoom session with other participants, and you’re welcome to join our private Facebook community for additional support.
Daily Schedule
Every day, you will be guided through core PEP activities that have been shown to improve physical and emotional health. These include:
- Physical activity
- Relaxation and stress-reduction techniques
- Anti-cancer nutrition
- Daily arm physiotherapy before surgery (prehabilitation) and after surgery to support recovery
- Healthy connections with loved ones
We will explain the science behind each activity and offer practical suggestions to help you build routines that support healing and long-term wellbeing.
Daily Arm Physiotherapy (Prehabilitation and Post-Surgery)
Arm physiotherapy is a key component of the BC-PEP program. You will receive simple, guided exercises that help:
- Prepare your arm, shoulder, and chest area before surgery to improve mobility and recovery (prehabilitation)
- Reduce stiffness, pain, and swelling after surgery
- Support lymphatic flow and lower the risk of complications
- Restore strength and range of motion over time
The exercises are gentle, can be done at home, and take only a few minutes each day. You will receive clear video instructions tailored to both pre-surgery and post-surgery stages, including guidance on how to progress safely.
If you experience pain, difficulty, or have concerns about movement after surgery, please consult your healthcare team before continuing.
Strength Training or Yoga
On Mondays and Thursdays, you will receive links to 30-minute strength-training videos designed to be done at home using body weight and elastic bands. Four levels are available so you can choose what feels right for you. A demonstration video shows clips of all exercises used in the program.
If strength training feels difficult or you are recovering from surgery, you may modify the exercises or choose one of our yoga or Qi-gong videos instead.
We strongly recommend obtaining clearance from your physician or an exercise professional before beginning strength training or yoga, especially after surgery or if exercise safety is a concern.
Weekly Schedule
Monday – Sleep
Practical strategies to improve sleep quality and support healing.
Tuesday – Healthy Habits
Simple, evidence-based tools (from BJ Fogg’s Tiny Habits) to build meaningful daily routines.
Wednesday – Stress & Anxiety
Skills for calming overwhelm, reducing anxiety, and working with fear of recurrence.
Thursday – Thought Training & Psychological Flexibility
Acceptance and Commitment Training (ACT) to help you live more meaningfully and navigate difficult thoughts.
Friday – Review & Reflection
Time-restricted eating, self-compassion, gratitude, and other PEP teachings.
Saturday – Cooking & Relationship Skills
Nutritious plant-based recipes and in-depth videos on communication, intimacy, and relationship wellbeing.
Sunday – Inner Peace & Emotional Healing
Based on the secular text Love Is Letting Go of Fear by Dr. Gerald Jampolsky, you’ll practice forgiveness, releasing the past, and cultivating inner peace.
Optional Weekly Compliance Survey
A short, confidential survey helps you track your progress and reflect on the past week.
Monthly Zoom Videoconference (Optional)
Participants who agree to confidentiality can join a monthly Zoom session with Drs. Ilie and Rutledge. These sessions offer space for questions, shared learning, and community support.
Private Facebook Group (Optional)
Our moderated Facebook group (CancerPEP) offers a safe and encouraging space for participants to share updates, ask questions, and support one another.
Share Your Story (Optional)
If you are interested in sharing your experience to inspire others, please contact us at info@cancerpep.com.
Summary
Breast Cancer PEP (BC-PEP) is a science-based, daily, home-based program designed to support your physical and emotional wellbeing before, during, and after treatment. We encourage you to follow the program in a way that feels safe, supportive, and beneficial for you.
bcpep.org 