This EndoLife

Okay so the past few weeks I've been talking about blood sugar and how to identify if blood sugar dysregulation is an issue for you.This week, I want to give you the number one strategy for beginning to stabilise your blood sugar. Now, I have talked about this before in the context of other episodes, I've done some lives on the topic and put them out as episodes, and I've linked to articles I've written, but I don't think I have ever done a solo episode on this key strategy, so I decided, so you didn't have to hunt for it, just to do an episode dedicated to this one tool.Now, of course there are other factors here, like how much sugar you're eating between meals, but this strategy is key to building an approach to your daily meals that keeps blood sugar levels stable consistently, and as a result, that tends to reduce cravings and improve symptoms, which can allow you to start taking on bigger changes, like reducing sugary snacks for example.Show notesFibrehttps://pubmed.ncbi.nlm.nih.gov/18287346/https://link.springer.com/article/10.1007/s00394-009-0026-xhttps://pmc.ncbi.nlm.nih.gov/articles/PMC9811965/ Proteinhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2386677/https://www.sciencedirect.com/science/article/abs/pii/S104345262200033X Final quarterhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/Healthy fatshttps://pubmed.ncbi.nlm.nih.gov/16537685/Starchy vs. Non-starchy veghttps://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Last week we discussed signs and symptoms of dysregulated blood sugar levels. Now, if you were concerned, I recommended speaking to your GP, however, often if you're not pre-diabetic or diabetic, they're not very concerned about your levels, and won't really spend the time to get them under control.So, today, I wanted to share how to take your own glucose readings, so you can see what your blood sugar levels are doing over the day, and so you can tweak your meals to better suit your blood sugar needs.Read more.Show notesReference ranges info and toolshttps://www.diabetes.co.uk/blood-sugar-converter.html#google_vignettehttps://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guidehttps://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/tests/blood-sugarHelpful resourceshttps://endometriosis.net/living/diet-sugarhttps://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptomshttps://www.theendobellycoach.com/podcast/endo-blood-sugar-gargi-parikhhttps://www.theendobellycoach.com/podcast/glycemic-index-load-endohttps://www.theendobellycoach.com/podcast/endo-and-pms-the-key-to-reducing-mood-swings-anxiety-and-low-moods-in-your-luteal-phasehttps://www.theendobellycoach.com/podcast/non-food-blood-sugar-managementhttps://www.theendobellycoach.com/podcast/reduce-fatigue-endometriosis-symptoms-and-oestrogen-dominancehttps://www.theendobellycoach.com/podcast/endo-carbs-blood-sugarEndo and blood sugar researchhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/https://www.nature.com/articles/s41598-023-35236-yhttps://www.sciencedirect.com/science/article/abs/pii/S0378512223004115https://pubmed.ncbi.nlm.nih.gov/37673102/If using a CGMA few things to be aware of –Your blood sugar may see erratic or very high within the first 24 hours of wearing a CGM, this is normally an adjustment period so don't worry about that.Blood sugar levels tend to spike with exercise, stress and hot showers/baths. Don't worry about exercise or showers, your body will regulate itself, but you may want to work on your stress if it's influencing your blood sugar levels a lot!Your blood sugar will likely be more erratic in your luteal phase, so you may need to put some extra support in place.Your blood sugar levels are likely to be higher after a bad night's sleep, so you'll need to put more support in.Sleeping on the arm with yoru CGM can create inaccurate results, so if anything seems unsual in the night, try sleeping on another side. However, be aware we can have dips and peaks at night too.Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

If you follow my work or have coached with me, you'll know that blood sugar balance is an absolute staple to my approach for managing endo. Whilst this isn't an episode into how blood sugar affects endo, to give you a short explanation - blood sugar imbalances can have a significant negative impact on hormones, gut inflammation and the microbiome, and raise both oxidative stress levels and prostaglandin levels, both are key to endo growth and pain. I'll link to some episodes and articles I've done on the topic, but maybe in the future I'll do an updated episode covering these areas.Show notesHelpful resourceshttps://endometriosis.net/living/diet-sugarhttps://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptomshttps://www.theendobellycoach.com/podcast/endo-blood-sugar-gargi-parikhhttps://www.theendobellycoach.com/podcast/glycemic-index-load-endohttps://www.theendobellycoach.com/podcast/endo-and-pms-the-key-to-reducing-mood-swings-anxiety-and-low-moods-in-your-luteal-phasehttps://www.theendobellycoach.com/podcast/non-food-blood-sugar-managementhttps://www.theendobellycoach.com/podcast/reduce-fatigue-endometriosis-symptoms-and-oestrogen-dominancehttps://www.theendobellycoach.com/podcast/endo-carbs-blood-sugarEndo and blood sugar researchhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/https://www.nature.com/articles/s41598-023-35236-yhttps://www.sciencedirect.com/science/article/abs/pii/S0378512223004115https://pubmed.ncbi.nlm.nih.gov/37673102/Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

This one is a super quick episode today, as I didn't want to do another replay, but also I don't have the time at present to continue with our series on pain and nutrients, as those episodes take about a day to research and write up. So, today I want to talk about something that I've been discussing with two clients lately, and it occurred to me, that you might benefit as well. Regulating the nervous system and our stress response can have a profound and positive impact on our endometriosis pain levels and our energy levels (and of course, our stress levels and mental health). I won't go into the science of it here, because I have other episodes on this and this is supposed to be a quick episode, but in short, our cortisol levels and our stress response don't just influence our experience of stress, but our entire sleep-wake cycle and energy levels over the day. They also influence our pain signals and can turn up the volume on pain. If you want to learn more about this, I've linked to two previous episodes in the show notes.Show notesNervous system and endo/energyhttps://www.theendobellycoach.com/podcast/christie-uipi-curablehttps://www.theendobellycoach.com/podcast/endo-pain-vagus-nervehttps://www.theendobellycoach.com/podcast/tired-all-the-time-hpa-axis-dysfunction-and-endoADHDhttps://www.theendobellycoach.com/podcast/endo-adhd-linkEDShttps://www.theendobellycoach.com/podcast/hypermobile-eds-endo-linda-bluesteinhttps://www.theendobellycoach.com/podcast/endo-ehlers-danlos-syndrome-connectionTapping studies https://www.thetappingsolution.com/science-research/The Tapping Solution toolshttps://www.thetappingsolution.com/free-tapping-meditations/https://www.thetappingsolution.com/store/Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Ehlers-Danlos Syndrome is a group of 13 conditions which all affect connective tissue (collagen) in the body. Most are rare, but one type called hypermobility EDS is common. Because the intestines are made from soft tissue, EDS affects digestion and often causes IBS symptoms. It is a major risk factor for developing SIBO, because it slows down motility. If you have EDS and SIBO, you will be chronic - but you can still live well! And we'll get to that in the bonus lesson with Dr Allison Siebecker. And just to hammer this point home about the connection between EDS and IBS, one study of 228 IBS patients found 48% also had EDS.Now the reason why I want to bring EDS to your attention is because I am seeing it more and more in my clients with both endometriosis and SIBO.Despite these statistics, to my knowledge, most experts do not consider EDS and endometriosis to be significantly connected. At present, it is thought that most of the period pain and menstrual problems of those with EDS is not caused by endometriosis, but EDS itself. However, I have spoken to multiple health care practitioners who do see a connection and see the two conditions together in patients, and because EDS can cause gut problems and SIBO, I think it's worth raising here.  Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Dr. Linda Bluestein is a board-certified anesthesiologist, integrative pain medicine physician and former ballet dancer who specialises in coaching and educating dancers and other athletes and individuals at increased risk of hypermobility disorders.Dr Linda's own experience with h-EDS eventually led her down a career path change that has seen her help countless others to live well with hypermobility and avoid chronic pain development. She is widely published, considered an expert on hypermobility disorders, and has lectured internationally.In this episode, Dr Linda and I sit down to discuss the link between Hypermobility spectrum disorders, hypermobile-Ehler's Danlos syndrome, mast cell activation syndrome and endometriosis.Here's what we cover:What we mean by generalised hypermobility, hypermobility spectrum disorders and hypermobility-EDS, and how they differ.What are the signs and symptoms of these conditions. The link between h-EDS and menstrual disorders, bladder dysfunction and pelvic pain and Dr Linda's approach to addressing these problems.What mast cell activation syndrome is, how it is associated with hypermobility and EDS, and how it may be a driver behind EDS and endometriosis.The link between SIBO and h-EDS and connective tissue disorders.Dr. Linda's key strategies for managing symptomatic hypermobility and h-EDS.Show NotesDr Linda's websiteBendy Bodies podcastDr Linda's InstagramNeed more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Do you get full body pain? Does it affect your muscles, nerves or joints? Do you find that you need to rest after walking or find you tired more easily than others?It might not just be endometriosis. Ehlers-Danlos Syndrome is a group of 13 conditions which all affect connective tissue (collagen) in the body. Most are rare, but one type called hypermobility EDS is common - and out of those with this type of EDS, 6-23% have endometriosis. But that's not where the connection ends…32-77% of those with EDS have vulvodynia and or pain with sex.33-75% have heavy menstrual bleeding. 73-93% have painful periods.Additionally, histamine intolerance caused by Mast Cell Activation Syndrome is a co-condition of Ehlers-Danlos syndrome, and we also know that overactive mast cells play a role in endometriosis. Not only can this cause more painful periods, but it can also create problems like allergies and eczema to name a few.Ehlers-Danlos Syndrome is also a huge risk factor for SIBO, and as you may now know, at present SIBO is estimated as affecting 80% of the endo population.I could go on with the overlapping symptoms and connections, but instead, I'll let you hear it first hand from Natalia Kasnakidis who is not only an endometriosis warrior, but is also living with Ehlers-Danlos syndrome, histamine intolerance and potentially postural tachycardia syndrome.In this episode we talk about:What the Ehlers-Danlos Syndromes are and how common they are.The signs and symptoms to look out for and Natalia's own experience with her symptoms.The journey she tool to diagnosis and her tips for getting diagnosed. The co-conditions of EDS and their symptoms. Her key strategies for living well with endometriosis and EDS.Show noteshttps://www.thelondonhypermobilityunit.co.ukhttps://join.sibosos.com/purchase/74117-Joint-Hypermobility-Syndromes?_ga=2.165935037.2051281346.1639065076-1956767515.1601293146Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

You all know I've been fascinated with the world of chronic pain science for a long time now. In fact, I did an episode on lowering pain signals through calming the brain and nervous system back in 2019 but I've been on a continuously evolving research journey since. And this research has led me to Curable, an app for chronic pain, that works by helping to reprogram the brain and nervous system so we can unlearn pain pathways and reduce chronic pain flare ups. I absolutely love Curable, and use it with my clients to help them to address the ways in which trauma, stress and a heightened nervous system could be contributing to their pain levels. Often I find it's the missing piece of the puzzle in someone's endo healing journey.So I am so excited to introduce you to this week's guest, social worker and psychotherapist Christie Uipi. Christie is on the Scientific Advisory Team at Curable, and is specialised in chronic pain, depression and anxiety. After enduring years of chronic pain herself, Christie went on to not only cure her chronic pain but also to specialise in treating it! In today's episode, we discuss:Christie's personal story with chronic pain.How all pain is made in the brain and how that differs from being told endo pain is just “all in our heads”.How pain evolves to become chronic and how that changes the brain and nervous system.What factors influence chronic pain for better or worse.How to identify if pain is from tissue damage vs. an upregulated nervous system.How an upregulated nervous system can directly influence endometriosis pain.Exercises to begin reprogramming the brain to lower pain signals.I really hope this episode is useful to you and perhaps it will be the missing link you've been looking for in your own healing journey.Show NotesEndo Belly ChallengeEpisode 73 (pain signals, etc.)CurableChristie's websiteThis Might Hurt filmNeed more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Today we're continuing with our series on low micronutrient levels and the impact on period and endo-related period pain. Vitamin A is an antioxidant, which may have significant benefits for endometriosis pain. Read more. Show notes Oxidative stress, endo and period pain https://link.springer.com/article/10.1186/1477-7827-7-54 https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7602455/ https://www.mdpi.com/2075-1729/13/6/1308 Low levels of vitamin A https://pubmed.ncbi.nlm.nih.gov/31734759/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10303710/ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0310995 https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-024-01895-x https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-015-0179-6 https://link.springer.com/article/10.1186/1477-7827-7-54 Treatment with diet https://link.springer.com/article/10.1186/1477-7827-7-54 https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1 https://pmc.ncbi.nlm.nih.gov/articles/PMC9096837/ https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/ https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3704564/ https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-c https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-e https://www.theendobellycoach.com/podcast/fatty-acid-deficiency-period-pain-endo Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing with our theme of micronutrients and their impact on endo pain and period pain. Today, we're talking about B12. Research on the use of B12 for pain suggests that B12 can reduce chronic pain (and menstrual pain) through various methods. Firstly, B12 can inhibit the production of the inflammatory prostaglandins which are responsible for pain and inflammation, and are found to be especially high in people with endometriosis and dysmenorrhea (which is the medical term for period pain). Additionally, B12 plays a role in supporting nerve health and pain signally pathways, which can influence pain perception. If nerves or pain signalling pathways are comprised, this could increase pain levels. This is particularly relevant to those of us with endo who are suffering with nerve related pain due to endo on the nerves, nerve damage from surgery, leg pain, etc. Read more. Show notes B12 pain benefits and endo/prostaglandin link https://pmc.ncbi.nlm.nih.gov/articles/PMC7468922 https://pubmed.ncbi.nlm.nih.gov/30700078/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/ https://pubmed.ncbi.nlm.nih.gov/20511671/ B12 and endo https://www.mdpi.com/2227-9059/11/2/450 https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355 https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-024-01895-x https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/ B12 and period pain https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419 https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS B12 and period pain relief https://pubmed.ncbi.nlm.nih.gov/30700078/ https://www.sciencedirect.com/science/article/abs/pii/S0271531700001524 https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS Supplementation https://www.theendobellycoach.com/podcast/low-b12-and-endo https://www.seekinghealth.com/blogs/education/methyl-free-vs-methylated-do-you-need-a-non-methylated-supplement Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing our series on nutrients and their effects on period pain and endo pain, and this episode is about B6. Now, we've already talked a lot about the powers of B6 for hormonal health, but what about its effects on pain? B6 can support us with pain reduction in a number of ways. Read more. Show notes B6 pain relieving/anti-inflammatory properties https://pmc.ncbi.nlm.nih.gov/articles/PMC4519769/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/ https://www.fertstert.org/article/S0015-0282(08)01969-9/fulltext https://pubmed.ncbi.nlm.nih.gov/39421613/ https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1002/ijgo.16096 https://pubmed.ncbi.nlm.nih.gov/8361989/ https://pubmed.ncbi.nlm.nih.gov/11401933/ https://www.sciencedirect.com/science/article/abs/pii/0090698074900549 https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment https://www.mdpi.com/2227-9059/11/9/2578 Period pain and B6 https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/ https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment Endo and low B6 https://pubmed.ncbi.nlm.nih.gov/39421613/ https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1002/ijgo.16096 https://www.mdpi.com/2673-4184/4/4/34 https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355/ B6 and period pain relief https://pmc.ncbi.nlm.nih.gov/articles/PMC27878/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/ https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment https://www.researchgate.net/publication/289295997_Therapeutic_effect_of_vitamin_B6_on_gastro-intestinal_symptoms_of_primary_dysmenorrhea_in_young_women_in_Yazd_City_2006-2009 https://www.mdpi.com/2673-4184/4/4/34 https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355/ B6 dosing safety https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/ https://www.lareb.nl/en/news/nerve-damage-due-to-the-use-of-nutritional-supplements-with-vitamin-b6/#:~:text=Excessive intake of vitamin B6,in hands and/or feet.&text=Products containing vitamin B6 are,, pharmacies, supermarkets and online. Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing on with our discussion around micronutrients and their impact on endo and period pain In this episode, we're beginning with the first of the B vitamins, B1, otherwise known as thiamine. Read more. Show notes B1 properties https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4825494/pdf/GJHS-6-144.pdf Period pain and low B1 levels https://www.jpagonline.org/article/S1083-3188(06)00186-0/abstract https://go.gale.com/ps/anonymous?id=GALE|A123709137 https://journals.sagepub.com/doi/10.1177/17455057231185624?icid=int.sj-full-text.similar-articles.9 Endo and low B1 levels https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full https://pmc.ncbi.nlm.nih.gov/articles/PMC11536846/ B1 and period, endo and musculoskeletal pain relief https://pmc.ncbi.nlm.nih.gov/articles/PMC7146731/pdf/jcs-9-47.pdf https://academicjournals.org/journal/AJPP/article-full-text-pdf/71051DE28902 https://www.isca.me/IJBS/Archive/v1i1/9.ISCA-JBS-2012-022.pdf https://pubmed.ncbi.nlm.nih.gov/25363189/ https://www.researchgate.net/profile/Hussain-Alharbi/publication/389210700_Efficacy_and_safety_of_combining_NSAIDs_with_vitamin_B_for_musculoskeletal_pain_a_systematic_review_and_meta-analysis/links/67b8dab7461fb56424e4fd2a/Efficacy-and-safety-of-combining-NSAIDs-with-vitamin-B-for-musculoskeletal-pain-a-systematic-review-and-meta-analysis.pdf https://poliklinika-harni.hr/images/uploads/2743/nutricijski-protokol-endometiozra.pdf B1 doses https://pubmed.ncbi.nlm.nih.gov/25363189/ https://academicjournals.org/journal/AJPP/article-full-text-pdf/71051DE28902 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ B1 food intake https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full https://www.sciencedirect.com/science/article/pii/S0002916523022773?via=ihub https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ https://www.myfooddata.com/articles/thiamin-b1-foods.php https://nutritionsource.hsph.harvard.edu/vitamin-b1/ Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing with our series on endo and period pain and their associations with low nutrient levels. Today, we're talking about vitamin C. Vitamin C is an anti-inflammatory antioxidant, which means it can help lower inflammation and also prevent oxidative stress - a process that triggers inflammatory reactions in the body and is involved in endo pain and progression. It also has antiangiogenic effects, which means it prevents the formation of new blood vessels, which endo relies on to grow. Read more. Show notes Endo, period pain and prostaglandins https://pubmed.ncbi.nlm.nih.gov/6790261/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/ https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753 https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562 Vit C antioxidant properties https://pubmed.ncbi.nlm.nih.gov/27521769/ https://pubmed.ncbi.nlm.nih.gov/27125410/ Vit C and endo or dysmenorrhea risk https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/ https://jcdr.net/articles/PDF/1308/2311-final.pdf https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355 https://link.springer.com/content/pdf/10.1186/s12978-024-01895-x.pdf Vit C supplementation for Endo https://onlinelibrary.wiley.com/doi/10.1155/2021/5529741 https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/ https://pubmed.ncbi.nlm.nih.gov/27125410/ https://obgyn.onlinelibrary.wiley.com/doi/10.1111/jog.12050 https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772 https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/ https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1 Vit C supplementation for dysmenorrhea https://www.mdpi.com/2075-1729/13/6/1308 High antioxidant diet and endo https://www.mdpi.com/2072-6643/15/12/2773 https://link.springer.com/article/10.1186/1477-7827-7-54 Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing with our series on endo and period pain and their associations with low nutrient levels. And I was going to make today's episode all about vitamins, but there are so many vitamins to cover, that I thought it would be less overwhelming to break them up, so today, we're starting with vitamin E. However, before we get into today's episode, if you haven't listened to the previous episodes in this series then you'll be missing some of the essential science behind endo and period pain, which will help you to understand how vitamin E plays a role. Read more. Show notes Endo, period pain and prostaglandins https://pubmed.ncbi.nlm.nih.gov/6790261/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/ https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753 https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562 Oxidative stress and vit E https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/ https://www.clinicalnutritionespen.com/article/S2405-4577(22)00500-9/abstract Vit E and endo risk https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1 https://pmc.ncbi.nlm.nih.gov/articles/PMC8972862/ https://www.mdpi.com/2072-6643/15/12/2773 Vit E supplementation for Endo https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1 https://www.mdpi.com/2072-6643/15/12/2773 https://onlinelibrary.wiley.com/doi/full/10.1155/2021/5529741 https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/ Vit E supplementation for dysmenorrhea https://www.clinicalnutritionespen.com/article/S2405-4577(22)00500-9/abstract https://www.mdpi.com/2075-1729/13/6/1308 https://pmc.ncbi.nlm.nih.gov/articles/PMC6856484 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/ High antioxidant diet and endo https://www.mdpi.com/2072-6643/15/12/2773 https://link.springer.com/article/10.1186/1477-7827-7-54 Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today we're continuing with our discussion on low nutrient levels and their association with period pain. Menstruation is often (though not always) one of the most painful parts of the menstrual cycle, for people with endometriosis - and a connection we see between both dysmenorrhea (which is the medical term for period pain) and endometriosis, is low omega 3 fatty acids. Omega 3 fatty acids are the precursors to anti-inflammatory prostaglandins; which basically means omega 3 makes our anti-inflammatory prostaglandins. In contrast, omega 6 makes our inflammatory prostaglandins, namely prostaglandin E2. And for those of who don't know, prostaglandins, in the simplest of terms, are immune chemicals. Read more. Show notes Omega 3 and inflammation https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753 https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/ https://pubmed.ncbi.nlm.nih.gov/6790261/ Dietary modulation of prostaglandin E2 https://www.pnas.org/doi/10.1073/pnas.0334211100 https://www.mdpi.com/2072-6643/2/3/355figureth?id=figure1 https://onlinelibrary.wiley.com/doi/full/10.1155/2017/5987082 https://www.clinsurggroup.us/articles/JGRO-10-226.pdf Omega 3 fatty acids and endometriosis pain reduction/treatment https://www.clinsurggroup.us/articles/JGRO-10-226.pdf https://www.mdpi.com/1422-0067/24/19/14601 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227695 https://onlinelibrary.wiley.com/doi/10.1002/jcp.26401 https://www.mdpi.com/2075-1729/13/3/654 https://pmc.ncbi.nlm.nih.gov/articles/PMC8677647/ https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext Endometriosis risk and omega 3 fatty acids https://pubmed.ncbi.nlm.nih.gov/20332166/ https://www.ejog.org/article/S0301-2115(13)00173-5/abstract https://pmc.ncbi.nlm.nih.gov/articles/PMC9983692/ https://theiopn.com/reel-in-the-relief-can-omega-3s-reduce-menstrual-pain/ Omega 3 fatty acids and dysmenorrhea https://onlinelibrary.wiley.com/doi/10.1111/1747-0080.12835 https://pubmed.ncbi.nlm.nih.gov/22261128/ https://pubmed.ncbi.nlm.nih.gov/8701537/ https://www.ejog.org/article/S0301-2115(13)00173-5/abstract Omega 3 fat sources https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ https://www.efsa.europa.eu/en/efsajournal/pub/2815 Brands Bare Biology Rosita Foods Wiley's Finest Catch Free (vegan) Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

This week I want to highlight three key minerals that when you're low in, can cause you more period pain. These have all been associated with endo in the research too, and of course, as a classic symptom of endo is horrific period pain, replenishing these minerals could help you improve your experience of your period with endometriosis, Read more. Show notes Magnesium https://pubmed.ncbi.nlm.nih.gov/2675496/ https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf https://ijwhr.net/pdf/pdf_IJWHR_195.pdf https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048 https://www.jle.com/fr/revues/mrh/e-docs/magnesium_in_the_gynecological_practice_a_literature_review_309489/article.phtml Calcium https://ijwhr.net/pdf/pdf_IJWHR_195.pdf https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752 https://www.cell.com/heliyon/fulltext/S2405-8440(24)11191-7 https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048 https://www.ajog.org/article/S0002-9378(34)90970-4/abstract https://pubmed.ncbi.nlm.nih.gov/1924661/ https://pubmed.ncbi.nlm.nih.gov/10763903/ https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718920 https://pmc.ncbi.nlm.nih.gov/articles/PMC6221107 https://www.dietaryguidelines.gov/food-sources-calcium https://pubmed.ncbi.nlm.nih.gov/23607686/ https://scijournals.onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-0010(199909)79:123.0.CO;2-A https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ https://www.peteandgerrys.com/blogs/field-notes/diy-eggshell-calcium-powder Zinc https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/ 3?utm_source=chatgpt.com https://pubmed.ncbi.nlm.nih.gov/17289285/ https://pubmed.ncbi.nlm.nih.gov/35226276/ Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Okay so last week we looked at foods to eat more of to support progesterone production. Today, we're going to discuss the supplement forms of these nutrients and the doses to take. Before we get into it, I have given a lot of warnings for each supplement. This is because I want you to have all the information, including possible side effects, so you can make an informed decision and so you understand what's happening if you do experience side effects. But to be clear, most of the side effects occur with high doses, over prolonged periods of times, with the exceptions occurring rarely in individuals who are particularly sensitive or have other issues going on that have affected how they respond or tolerate these supplements. Read more. Show notes Vit E Thorne Ultimate-E® (500 IU) Pure Encapsulations Vitamin E (400 IU) https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1 https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/ Omega 3 Bare Biology Rosita Foods Wiley's Finest Catch Free (vegan) https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext https://obgyn.onlinelibrary.wiley.com/doi/10.1016/j.ijgo.2011.11.019 https://pubmed.ncbi.nlm.nih.gov/11687013/ https://pubmed.ncbi.nlm.nih.gov/16531187/ https://pubmed.ncbi.nlm.nih.gov/17434511/ Selenium Pure Encapsulations Selenium Thorne Research Selenium https://pubmed.ncbi.nlm.nih.gov/24206213/ https://www.nhs.uk/conditions/vitamins-and-minerals/others/ Vit C Pure Encapsulations Buffered Ascorbic Acid Capsules Vital Nutrients Buffered Vitamin C https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext Zinc Thorne Research Zinc Picolinate Pure Encapsulations Zinc Picolinate Semaine The Daily Nutri Advanced Women's Multi https://link.springer.com/article/10.1007/s12011-022-03175-w https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/ https://www.sciencedirect.com/science/article/abs/pii/S0306987706009066 https://pmc.ncbi.nlm.nih.gov/articles/PMC11643716/ http://renaissance.com.cy/wp-content/uploads/2019/10/Polysitol-Zinc-Article.pdf http://eprints.mui.ac.ir/10491/1/10491.pdf https://www.mountsinai.org/health-library/supplement/zinc https://www.nhs.uk/conditions/vitamins-and-minerals/others/ https://www.mountsinai.org/health-library/supplement/copper https://www.healthline.com/nutrition/copper-deficiency-symptoms Magnesium Bare Biology Magnesium Now Foods Magnesium Gylcinate https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf https://pubmed.ncbi.nlm.nih.gov/2675496/ https://pubmed.ncbi.nlm.nih.gov/28392498/ https://pubmed.ncbi.nlm.nih.gov/2067759/ https://pubmed.ncbi.nlm.nih.gov/30880352/ B6 Semaine The Daily Nutri Advanced Women's Multi Thorne Research Basic B Complex https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/ https://pubmed.ncbi.nlm.nih.gov/31928364/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4161081/ https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/ Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

The past two episodes we've been talking about low progesterone levels and some of the signs to watch for. Today, I want to talk about how to raise your levels with specific nutrients. Read more. Show notes Zinc https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-024-01442-z https://pubmed.ncbi.nlm.nih.gov/36920672/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3275394/ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional Magnesium https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3198864/ https://pubmed.ncbi.nlm.nih.gov/6747732/ B6 https://pubmed.ncbi.nlm.nih.gov/6684167/ https://pubmed.ncbi.nlm.nih.gov/1923170/ Vit C https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/ https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/ http://www.usa-journals.com/wp-content/uploads/2013/07/Al-Katib_Vol18.pdf https://www.sciencedirect.com/science/article/pii/S0739724009000356 Selenium https://pubmed.ncbi.nlm.nih.gov/24206213/ https://www.newswise.com/articles/women-s-fertility-linked-to-detox-element-in-diet https://lpi.oregonstate.edu/mic/minerals/selenium Healthy fats https://www.fertstert.org/article/S0015-0282(11)01162-9/fulltext https://pmc.ncbi.nlm.nih.gov/articles/PMC10347784/ https://www.justintimemedicine.com/curriculum/7003 Vit E https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1 https://www.nature.com/articles/s41598-022-09082-3 Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

In our last episode, we discussed spotting before your period and what's normal and what could be a sign of low progesterone or even endo. Today I want to discuss spotting around ovulation and again, this is going to be a nice and easy to digest bite sized episode. So, ovulation occurs roughly midway in your cycle, though that's just the average. Statistically, the average ovulation day is around Day 14 but it can be a few days before or after, and maybe we can do an episode on what's a healthy time frame for ovulation and what's a sign of a problem, but until then, I actually have an episode on what's a healthy cycle, so I'll link to that in the show notes. Read more. Show notes https://www.ncbi.nlm.nih.gov/books/NBK279054/ https://www.mdpi.com/1422-0067/25/8/4499 https://www.sciencedirect.com/science/article/abs/pii/S030372071730504X https://www.hopkinsmedicine.org/health/conditions-and-diseases/uterine-fibroids https://pubmed.ncbi.nlm.nih.gov/6838950/ https://pubmed.ncbi.nlm.nih.gov/12369286 https://pmc.ncbi.nlm.nih.gov/articles/PMC9916952/ https://www.sciencedirect.com/science/article/pii/S0015028211006807 https://pmc.ncbi.nlm.nih.gov/articles/PMC3136067 Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today is one of my shorter episodes, a bite size episode! Recently I started working with two new clients and they were both really concerned that they were spotting one to two days before their periods. First up, what do I mean by spotting? Spotting is typically spots of blood appearing in your underwear - it's light and is typically not very consistent. Often it's dark red or brown, and we'll get to why it's that colour in a minute. So, if you're spotting one to two days before your period, is this a problem and is it anything to do with endo? Some of you may be surprised to learn that spotting one to two days before your period is okay and normal. Read more. Show notes Low progesterone signs and testing options Arvigo massage Visceral manipulation Mercier therapy Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

At the end of last year I released a series on dairy and its possible effects on endo pain, endo belly and hormones, as well as its benefits - as I know so many of you are confused about the topic. Today, I want to provide you with a summary of these episodes, so you can get the top lines in one place, and then of course you can deep dive into the individual episodes if you need to. So, a big, BIG disclaimer here in case you haven't listened to the previous episodes. If you're vegan, please feel free to skip this episode. This episode is not about being for or against dairy, it's about providing you with information so you can make an informed decision about whether dairy is right for you. The research is very varied and our reactions to dairy really depend on our own individual genetics, so the key takeaway here is that it's worth investigating if dairy agrees with you personally before coming to any conclusions. Of course this series also does not address ethics or environmental considerations with dairy, I am simply focusing on the health side. It goes without saying that choosing ethical and environmentally friendly brands and farms is always preferable where possible, if it is accessible to you, whilst being mindful of our consumption of products that can affect the environment. So, let's get into it. Read more. Show notes References for dairy and pain (see show notes) https://www.theendobellycoach.com/podcast/dairy-endo-pain References for dairy and hormones (see show notes) https://www.theendobellycoach.com/podcast/does-dairy-affect-endo References for dairy and endo belly (see show notes) https://www.theendobellycoach.com/podcast/endo-belly-dairy Endo and inflammatory markers https://journals.mk/aph/article/view/6060 https://pmc.ncbi.nlm.nih.gov/articles/PMC5859972/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7956504/#:~:text=The analysis of the values,with severe endometriosis (median values: Endo and metabolic risk https://www.theendobellycoach.com/podcast/glycemic-index-load-endo Endo and gut bacteria and short chain fatty acids https://www.theendobellycoach.com/podcast/endometriosis-butyrate https://www.theendobellycoach.com/podcast/endometriosis-short-chain-fatty-acids https://www.theendobellycoach.com/podcast/endometriosis-propionate-acetate https://pmc.ncbi.nlm.nih.gov/articles/PMC10805679 https://www.theendobellycoach.com/podcast/endo-fermented-foods Lactose testing https://www.nhs.uk/conditions/lactose-intolerance/ Elimination diet guidance https://www.nhs.uk/conditions/food-intolerance/ Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today's episode is continuing with the theme of why some of your conditions may be worse in January, and today, we're focusing on endometriosis. Before we get into it, this is a short episode where I am giving you an overview of some of the ways these things can affect people with endo, but it's not an exhaustive list. In fact, each of these topic areas could have their own episode with a deep dive into how the science works in regards to hormones, inflammation, liver function and so on, but rather than overwhelm you with a bunch of science, I am keeping in what you need to know and have linked to some further resources if you want to learn more. Additionally, the strategies I'm suggesting are very much top line suggestions, but if you go to last week's episode and listen from 14 minutes in, I give a much more detailed breakdown of how to make these changes there. Show Notes Sleep https://endometriosisnews.com/2020/09/17/5-ways-sleep-deprivaton-affects-endometriosis/ https://www.theendobellycoach.com/podcast/how-the-brain-increases-endo-pain-and-how-pelvic-pain-becomes-chronic-with-christie-uipi-of-curable https://www.theendobellycoach.com/podcast/night-waking-endo?rq=waking Blood sugar resources https://endometriosis.net/living/diet-sugar https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms Alcohol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8926958/ https://www.theendobellycoach.com/podcast/what-is-the-endo-belly-endometriosis-ibs?rq=endo%20belly https://www.theendobellycoach.com/podcast/endo-belly-treatment-endometriosis-ibs?rq=endo%20belly https://www.theendobellycoach.com/podcast/endo-belly-endometriosis-sibo-ibs?rq=endo%20belly https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/ https://www.ncbi.nlm.nih.gov/pubmed/28988571 https://academic.oup.com/alcalc/article/35/5/417/206575 Adhesions https://www.theendobellycoach.com/podcast/strategies-loosen-adhesions-frozen-pelvis?rq=adhesions Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today's episode is continuing with the theme of why some of your conditions may be worse in January, and today, we're focusing on endometriosis. Before we get into it, this is a short episode where I am giving you an overview of some of the ways these things can affect people with endo, but it's not an exhaustive list. In fact, each of these topic areas could have their own episode with a deep dive into how the science works in regards to hormones, inflammation, liver function and so on, but rather than overwhelm you with a bunch of science, I am keeping in what you need to know and have linked to some further resources if you want to learn more. Show Notes Sleep https://endometriosisnews.com/2020/09/17/5-ways-sleep-deprivaton-affects-endometriosis/ https://www.theendobellycoach.com/podcast/how-the-brain-increases-endo-pain-and-how-pelvic-pain-becomes-chronic-with-christie-uipi-of-curable https://www.theendobellycoach.com/podcast/night-waking-endo?rq=waking Blood sugar resources https://endometriosis.net/living/diet-sugar https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms Alcohol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8926958/ https://www.theendobellycoach.com/podcast/what-is-the-endo-belly-endometriosis-ibs?rq=endo%20belly https://www.theendobellycoach.com/podcast/endo-belly-treatment-endometriosis-ibs?rq=endo%20belly https://www.theendobellycoach.com/podcast/endo-belly-endometriosis-sibo-ibs?rq=endo%20belly https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/ https://www.ncbi.nlm.nih.gov/pubmed/28988571 https://academic.oup.com/alcalc/article/35/5/417/206575 Adhesions https://www.theendobellycoach.com/podcast/strategies-loosen-adhesions-frozen-pelvis?rq=adhesions Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

With a new year beginning, I am resharing a very old meditation episode. This episode is a visualisation meditation to help you envision how you want to feel in 2024. I use this visualisation exercise with every one of my clients, to help them see the big picture they want for their health and then to take that big picture and break it down into small, attainable goals. I also use this meditation with course students and with anyone who comes to my free workshops, so you may very well know it! The key question you will be asking yourself in this meditation is - what if you thrived with endometriosis in 2024? What would your body feel like? What would your life look like? You'll be invited to envision what your life would be like if you did thrive and if you didn't - and what one accessible step could you take towards this vision of the future. Make sure you have a journal to hand, a pen and an hour to really sit with this episode and go deep with this powerful meditation. If now isn't a good time to do this meditation, it can be truly used at any time of year! Most people have very strong yet peaceful reactions to this meditation, and find it very enlightening - so I hope it helps you as well. P.S. This exercise is based on the visualisation we are provided with in our training with the Integrative Women's Health Institute. Show notes: Dr Jessica Drummond Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

The Christmas season is typically, a time of excess for those who celebrate – and even for those who don't, New Year's is right around the corner. For many people, we increase our intake of sugar, alcohol, processed foods, etc. and that's okay – this episode isn't about judgement. I love Christmas, including all the food that comes with it, but for many of us, the result can be more pain and a worse period come January, due to heightened inflammation levels. So today's episode is all about how to lower the impact of added sugar and blood sugar spiking foods, to lessen inflammation and hormonal imbalances.  Show Notes Allulose here or here Monk fruit Berberine here or here Chromium picolinate Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

So, for those of us who feel social pressure or simply enjoy having a drink with friends or family, I wanted to share some tips that can help lessen the impact of alcohol. Remember, these are just tips and tricks and if you just want to have a drink and not worry about it, you absolutely can – that's totally your choice! Show Notes https://www.fixyourperiod.com/castor-oil-packs/ Need more help or want to learn how to work with me? Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

In this penultimate instalment on our dairy series, I'm going to cover the effects of dairy on pain, and what to be aware of when managing endo. And yes - it's not straight forward! In our first episode on dairy and endo, we discussed A1 casein, but for those who haven't listened to that episode, let's cover it again. A1 casein is a type of milk protein which research suggests some people find triggers intestinal inflammation and gut issues. The data on humans is emerging, and whilst it's true for a number of people, not everyone will have this inflammatory reaction to A1 casein. However, if you do experience inflammatory reactions to A1 casein, this can trigger a systemic full body inflammatory response with regular exposure, in a few ways. Read more. Shownotes A1 casein https://pmc.ncbi.nlm.nih.gov/articles/PMC5593102/ https://www.youtube.com/watch?v=JirAKjC_Kh0 https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1501596/full https://pmc.ncbi.nlm.nih.gov/articles/PMC7033038/ https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1363455/full https://pmc.ncbi.nlm.nih.gov/articles/PMC5593102/ https://www.tandfonline.com/doi/10.3109/09513590.2011.588753 https://www.clinsurggroup.us/articles/JGRO-10-226.pdf https://pubmed.ncbi.nlm.nih.gov/6790261/ https://pubmed.ncbi.nlm.nih.gov/3488529 https://www.sciencedirect.com/science/article/abs/pii/S1130862119303158 https://www.sciencedirect.com/science/article/pii/S0021925818953226 https://www.sciencedirect.com/science/article/pii/S0015028206014373 https://pmc.ncbi.nlm.nih.gov/articles/PMC9396281 Lactose https://www.theendobellycoach.com/podcast/endo-belly-dairy https://pmc.ncbi.nlm.nih.gov/articles/PMC2835780/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9101724/ https://academic.oup.com/rheumatology/article-abstract/47/8/1223/1785625 https://www.jacionline.org/article/0091-6749(91)90180-V/pdf https://onlinelibrary.wiley.com/doi/full/10.1111/apt.12306 https://pmc.ncbi.nlm.nih.gov/articles/PMC9101724/ Histamines https://www.sciencedirect.com/science/article/pii/S0021925818953226 https://www.sciencedirect.com/science/article/pii/S0015028206014373 https://pmc.ncbi.nlm.nih.gov/articles/PMC9396281 https://my.clevelandclinic.org/health/articles/24854-histamine https://integrativewomenshealthinstitute.com/histamine-intolerance-autoimmunity-and-endometriosis/ Arachidonic acid https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-1039-y https://pubmed.ncbi.nlm.nih.gov/29610056/ https://www.mdpi.com/2075-1729/13/3/654 https://www.clinsurggroup.us/articles/JGRO-10-226.pdf Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today I want to shine a spotlight on maca, a herb you've probably heard lots about in the wellness space, but for those of us with endo, it can be confusing to know if it's helpful or whether we should avoid it. Because maca can help us handle stress and burnout, I thought this busy time of year is a perfect opportunity to talk about it! Maca is an adaptogen herb, which means it helps our bodies to adapt to physical and emotional stressors. Maca does this by acting on the hypothalamic pituitary adrenal axis (HPA axis) to promote a more normalised stress response. The HPA axis is a system between our brain and adrenal glands that controls our stress response and our cortisol and adrenaline output. If you want to learn more about the HPA axis, I've linked to an episode in the show notes. Read more. Show Notes Maca adaptogenic properties https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3614567/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3614644/ Maca and energy/fatigue https://www.ffhdj.com/index.php/ffhd/article/view/912 https://ffhdj.com/index.php/ffhd/article/view/912/1603 https://www.sciencedirect.com/science/article/abs/pii/S2212429222003364 https://onlinelibrary.wiley.com/doi/full/10.1155/2017/2904951 https://www.sciencedirect.com/science/article/abs/pii/S0141813017351681 https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2024.1360422/full Maca and hormones https://www.sciencedirect.com/science/article/pii/S2405654524001483 https://www.tandfonline.com/doi/full/10.1080/09513590.2024.2360085 https://pmc.ncbi.nlm.nih.gov/articles/PMC3614604/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6419242/#bibr89-2515690X19829380 https://pmc.ncbi.nlm.nih.gov/articles/PMC3614596/#R5 https://vuir.vu.edu.au/33971/ https://onlinelibrary.wiley.com/doi/full/10.1155/2015/949036 https://www.researchgate.net/publication/236909766_Hormone-Balancing_Effect_of_Pre-Gelatinized_Organic_Maca_Lepidium_peruvianum_Chacon_III_Clinical_Responses_of_Early-Postmenopausal_Women_to_Maca_in_Double_Blind_Randomized_Placebo-controlled_crossover https://journals.ekb.eg/article_79449_fda1706194d865cd287c03d88ef02905.pdf http://eplant.njau.edu.cn/maca/publication/47.pdf https://onlinelibrary.wiley.com/doi/pdfdirect/10.1002/rmb2.12357 Maca isn't a phytoestrogen https://pmc.ncbi.nlm.nih.gov/articles/PMC3614604/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3614596/#R5 https://www.theendobellycoach.com/podcast/is-flax-bad-for-endo?rq=flax Endo and cortisol https://www.tandfonline.com/doi/full/10.1080/10253890701840610 https://www.theendobellycoach.com/podcast/tired-all-the-time-hpa-axis-dysfunction-and-endo?rq=HPA%20axis Maca brands (not sponsored/affiliated) https://supplementhub.com/en-gb/products/maca-powder-gelatinized-227g-gaia-herbs Recipe https://www.theendobellycoach.com/burnout-busting-luteal-phase-malted-milk I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today is a quick episode but hopefully a helpful one. Today I want to talk about the glycemic index and the glycemic load of foods, and how you can use these tools to help you manage endo. The glycemic index and glycemic load are two tools to help you understand how food can affect your blood sugar levels and how quickly they can do so. Read more. Shownotes Glycemic index and load resources https://glycemic-index.net/glycemic-index-chart/ https://www.sciencedirect.com/science/article/pii/S0002916522004944?via%3Dihub https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load https://glycemic-index.net/bran-wheat-oat/ https://glycemic-index.net/glycemic-load/ Endo and blood sugar https://endometriosis.net/living/diet-sugar https://www.theendobellycoach.com/podcast/pcos-blood-sugar-endometriosis-megan-hallett?rq=megan https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/ https://www.cambridge.org/core/services/aop-cambridge-core/content/view/19E868FB1BE3A08DCFC0D00D7489ACAF/S0954422410000272a.pdf/dietary-therapy-a-new-strategy-for-management-of-chronic-pelvic-pain.pdf https://www.sciencedirect.com/science/article/abs/pii/S0140673621003895 https://pubmed.ncbi.nlm.nih.gov/3322018/ https://pubmed.ncbi.nlm.nih.gov/24168441/ https://www.sciencedirect.com/science/article/abs/pii/S0891584922001228 https://pubmed.ncbi.nlm.nih.gov/12379575/ https://www.researchgate.net/publication/385491981_Salivary_Prostaglandin_E2_Levels_and_HbA1c_Levels_in_Periodontal_Inflammation_A_Comparative_Analysis_of_Diabetic_and_Non-Diabetic_Patients I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Okay so today we're continuing with our series on dairy and endo, and today we're taking about hormones. And I'm going to warn you up front - the research is mixed, and it really comes down to your personal response to dairy. That being said, non-organic dairy can be treated with extra hormones, which may influence our own, so it goes without saying that organic is preferable when possible. Of course, don't worry about the one offs like an ice cream out or some cream on your dessert in a restaurant, but if you're regularly eating dairy at home, organic would be a better choice. I currently having one more space available for one to one coaching. If this is of interest to you, you can reach out on hello@thisendolife.com Read more. Show notes Organic dairy https://www.ams.usda.gov/sites/default/files/media/Dairy - Guidelines.pdf - regulations for organic dairy Insulin/blood sugar/IGF-1 https://pmc.ncbi.nlm.nih.gov/articles/PMC4524299/ https://www.levels.com/blog/what-we-know-about-dairy-and-blood-sugar] https://pmc.ncbi.nlm.nih.gov/articles/PMC4325471/ PCOS https://pmc.ncbi.nlm.nih.gov/articles/PMC7696580/#:~:text=Yoghurt appears to be a,of hepatic gluconeogenesis [54]. https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/#:~:text=Conclusions:,consumption and risk of PCOS. https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/ Hormones and dairy https://pmc.ncbi.nlm.nih.gov/articles/PMC4119548/#:~:text=(Table 1).-,The prevalence of anovulatory cycles varied from 3.4% to 18.6,%, data not shown). https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/ https://pubmed.ncbi.nlm.nih.gov/17329264/ https://pubmed.ncbi.nlm.nih.gov/19496976/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

This week we're taking a pause from the dairy series to give those who don't want to learn about diary or who feel distressed by the topic for ethical reasons, a bit of a break, as I appreciate it might be a bit much to go back to back with this topic. So today, I want to answer a question that was asked of me on a call the other day. And that's when you're starting to manage endo, and you put in place various protocols to get your symptoms under control, do you then have to do those strategies forever? And the answer is no. Let's think of it as endo management and endo maintenance. Read more. Show notes Blood sugar resources https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms https://endometriosis.net/living/diet-sugar I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

If you've been considering eating for endo, or you have been, you may be thinking about or may have already, cut out dairy. But is it necessary to remove dairy entirely for people with endo? The answer is, it's complicated and really depends on your body and of course, your personal values, because some people may choose to lower or omit their dairy intake for ethical or environmental reasons. So in this series, we're going to explore all the factors to consider around dairy and endo - because there is a lot to discuss! Read more. Show notes Lactose https://pubmed.ncbi.nlm.nih.gov/28690131/ https://pubmed.ncbi.nlm.nih.gov/20132150/ https://pubmed.ncbi.nlm.nih.gov/26138365/ https://pubmed.ncbi.nlm.nih.gov/9660426/ https://www.sciencedirect.com/science/article/pii/S0958694618300608 https://www.researchgate.net/figure/Lactose-content-of-dairy-products_tbl1_268035497 https://www.ncbi.nlm.nih.gov/books/NBK534631/ A1 casein https://pubmed.ncbi.nlm.nih.gov/28916574/ https://pubmed.ncbi.nlm.nih.gov/24166511/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593102/ Histamines https://pmc.ncbi.nlm.nih.gov/articles/PMC10346277/ https://www.monashfodmap.com/blog/histamines-and-ibs/ https://pubmed.ncbi.nlm.nih.gov/26976734/ https://drbeckycampbell.com/courses/ Probiotic dairy https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full https://www.theendobellycoach.com/podcast/endo-fermented-foods https://pmc.ncbi.nlm.nih.gov/articles/PMC8579104/ https://zoe.com/learn/best-probiotic-foods I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Recently I shared an episode on pycnogenol and the research behind its use for chronic UTIs and interstitial cystitis - and the evidence is pretty impressive. I mentioned in the show that pycnogenol is one of my favourite supplements for us endo peeps, and I thought I should elaborate on some of the key benefits, for those of you who are curious. Read more. I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Show Notes Endo research https://pubmed.ncbi.nlm.nih.gov/17879831/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/ https://ri.conicet.gov.ar/bitstream/handle/11336/130924/CONICET_Digital_Nro.f5b315e1-bd81-4dcb-83f0-4e4a751927ce_A.pdf?sequence=2&isAllowed=y https://www.mdpi.com/2227-9059/11/3/978 Mentstrual pain https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_menstrual_discomfort_16012016_WEB.pdf https://pubmed.ncbi.nlm.nih.gov/6790261 Histamine intolerance https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_respiratory_health_18012016_WEB.pdf https://pubmed.ncbi.nlm.nih.gov/22332753/ https://pubmed.ncbi.nlm.nih.gov/31998139/ https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/ Histamine Intolerance 101 Dr. Becky Campbell https://www.thisendolife.com/this-endolife-podcast-episodes/strategies-for-lowering-histamine-reducing-allergies-endometriosis https://www.thisendolife.com/this-endolife-podcast-episodes/association-between-endometriosis-allergies Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection Dysautonomia https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_healthy_veins_18012016_WEB.pdf https://www.pycnogenol.com/applications/circulatory-heart/ https://www.theendobellycoach.com/podcast/pots-dysautonomia-with-endo https://drive.google.com/file/d/18q4ZAbC7Ism7OcJu39vw_GwPnl-0_5Lz/view https://www.theendobellycoach.com/podcast/endo-and-dysautonomia https://www.theendobellycoach.com/podcast/endometriosis-and-ehlers-danlos-syndrome https://www.theendobellycoach.com/podcast/endo-ic-sibo https://www.theendobellycoach.com/podcast/jessica-drummond-endometriosis-mcas-hypermobility-dysautonomia Perimenopause https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/Pycnogenol_Menopause_EN_211.pdf https://www.ncbi.nlm.nih.gov/books/NBK507826/ https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788287 Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Now of course, this is a huge topic and there are so many different probiotics out there, which can often just get confusing and overwhelming, so with this podcast my intention is for it to be succinct and easy to digest, with a smaller array of probiotics to start exploring on your initial steps to gut healing.  Read more. Show Notes SIBO The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker How To Treat SIBO with Dr Allison Siebecker Understanding The Endometriosis Belly, Part 3: SIBO Symptoms How Do You Know When to Test for SIBO? How to Test for SIBO at Home Histamine intolerance Histamine Intolerance 101 Dr. Becky Campbell https://www.thisendolife.com/this-endolife-podcast-episodes/strategies-for-lowering-histamine-reducing-allergies-endometriosis https://www.thisendolife.com/this-endolife-podcast-episodes/association-between-endometriosis-allergies Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection  L.Plantarum 299v research https://meridian.allenpress.com/jfp/article-abstract/80/10/1682/199965/Degradation-of-Histamine-by-Lactobacillus?redirectedFrom=fulltext https://pubmed.ncbi.nlm.nih.gov/21381407/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316997/  L.Plantarum 299v brands Jarrow Ideal Bowel Support 299V, at one caps twice a day (Dr. Jacobi) Metagenics Ultra Flora Intensive Care, at one caps twice a day (Dr. Jacobi) Leaky Gut https://www.thisendolife.com/this-endolife-podcast-episodes/endometriosis-leaky-gut https://www.thisendolife.com/this-endolife-podcast-episodes/-the-endometriosis-belly https://www.thisendolife.com/this-endolife-podcast-episodes/understanding-the-endometriosis-belly-part-2 https://www.thisendolife.com/this-endolife-podcast-episodes/root-causes-of-bloating-endometriosis LPS https://www.thisendolife.com/this-endolife-podcast-episodes/endometriosis-leaky-gut https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2327198/ https://www.cell.com/cell-host-microbe/pdf/S1931-3128(16)30161-5.pdf S.Boulardi research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6375115/ https://pubmed.ncbi.nlm.nih.gov/26316791/ https://www.hopkinsmedicine.org/health/conditions-and-diseases/immunoglobulin-a-deficiency https://www.optibacprobiotics.com/professionals/latest-research/gut-health/probiotics-best-for-candida S.Boulardi brands and doses Klaire Labs Saccharomyces boulardi, at two caps taken twice a day (Dr. Jacobi) Invivo Bio.Me S. boulardii, at two caps daily Bioceuticals SB Floractiv, at two caps taken twice a day (Dr. Jacobi) L.rhamnosus GG research https://pubmed.ncbi.nlm.nih.gov/18813028/ https://pubmed.ncbi.nlm.nih.gov/21390145/ https://pubmed.ncbi.nlm.nih.gov/30040527/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4239510/ L.rhamnosus GG brands and doses Nutrigold L. Rhamnosus GG, label dose (caution: contains brown rice flour) Metagenics, Ultra Flora LGG® 60, at one cap twice a day (Dr. Jacobi) CAUTION: If looking for your own brands to buy, avoid probiotics containing probiotics, as these may worsen SIBO symptoms. For a list of ingredients to be mindful of when choosing probiotics, see Dr Allison Siebecker's handout here. Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Recently I've talked a lot about the gut microbiome and endo, but today, I want to do a very short episode on the bladder microbiome, but specifically, a supplement or plant extract that could help us. For those of you who deal with bladder pain or recurrent UTIs, I'm hoping this episode is helpful. Interstitial cystitis has been dubbed as the ‘evil twin' of endometriosis by researchers, and is characterised by bladder pain, increased frequency, pressure, and trouble emptying the bladder to name a few of the key symptoms. Interstitial cystitis doesn't have just one cause; often there are multiple layers ranging from pelvic floor dysfunction, histamine issues, nerve hypersensitivity, chronic embedded UTIs, inflammation and more. Read more. Show notes I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching IC endo research and podcasts https://pmc.ncbi.nlm.nih.gov/articles/PMC3043443/ https://www.theendobellycoach.com/podcast/endo-ic-sibo https://www.theendobellycoach.com/podcast/chronic-uni-treatment-semaine https://www.theendobellycoach.com/podcast/root-causes-of-bladder-pain-with-endometriosis https://www.theendobellycoach.com/podcast/nutrition-bladder-pain-brianne-thornton https://www.theendobellycoach.com/podcast/diet-and-natural-treatment-options-for-interstitial-cystitis-and-bladder-pain https://www.theendobellycoach.com/podcast/how-your-nervous-system-affects-interstitial-cystitis-and-endo-pain https://www.theendobellycoach.com/podcast/equal-treatment-for-black-endometriosis-patients-and-plevic-floor-physiotherapy https://www.theendobellycoach.com/podcast/supplements-for-interstitial-cystitis https://www.theendobellycoach.com/podcast/new-ic-subtypes https://www.theendobellycoach.com/podcast/endometriosis-sibo-ic-and-allergies-the-histamine-connection IC, biofilms, chronic UTIs, microbiome alterations https://liveutifree.com/interstitial-cystitis-treatment/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9865985/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9962481/ Bladder test https://regeneruslabs.com/products/microgendx-mens-uti Aloe vera https://www.pelvicsanity.com/2017/06/01/the-best-supplements-for-interstitial-cystitis Pycnogenol research https://pmc.ncbi.nlm.nih.gov/articles/PMC8249140/#tab2 https://www.pycnogenol.com/applications/menstrual-discomfort https://www.pycnogenol.com/applications/respiratory-health https://www.pycnogenol.com/applications/circulatory-heart https://www.pycnogenol.com/applications/venous-disorders Brands https://www.lifeextension.com/vitamins-supplements/item01637/pycnogenol https://www.nowfoods.com/products/supplements/pycnogenol-100-mg-veg-capsules https://pure-encapsulations-pro.co.uk/product/pycnogenol-100-mg/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Sourdough bread has been popular in the mainstream for a good number of years now, but I feel like there's a big focus on it and its benefits in the wellness industry at present. And I think for people with endo, when new health trends come round, it can be confusing, because foods we thought might bother us with endo, are being promoted to the masses as good for our health, so the question is - where does sourdough fit in with endo? So, let's first look at what sourdough is. Sourdough is a type of dough typically used for bread and pizza, which is fermented using yeasts and bacteria that occur naturally in the air and surroundings. It also has a longer fermentation time than your average yeasted dough. And to be clear, when I talk about fermentation, this is the process of bacteria and yeasts eating a food, in this case, starches in the flour, and chemically changing the dough due to the lactic acid, alcohol and carbon dioxide they produce in the fermentation process, which creates the sour flavour in sourdough and helps it to rise. Read more and show notes. I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

If you want to learn more about SCFAs, I've linked to some episodes in the show notes. But now let's look at probiotic foods and how they can raise SCFA. Probiotic foods are cultured and fermented foods which have live beneficial bacteria in them. When we eat these foods, we ingest this bacteria, which then become part of our gut microbiome and improve our levels of beneficial bacteria. Many of these beneficial bacterial strains directly increase SCFA levels, but some of them indirectly support SCFA production by creating an environment that helps other SCFA producing bacteria to thrive, or by feeding specific bacteria that in turn, produce SCFAs. This is known as cross-feeding. So, which probiotic foods might be helpful for us in particular? Read more. Show notes SCFA resources https://www.theendobellycoach.com/podcast/endometriosis-short-chain-fatty-acids https://www.theendobellycoach.com/podcast/endometriosis-butyrate https://www.theendobellycoach.com/podcast/endometriosis-propionate-acetate https://www.theendobellycoach.com/podcast/endometriosis-ibs-psyllium-husk https://www.theendobellycoach.com/podcast/phgg-endo-belly-sibo-ibs Probiotic research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180739/ https://www.researchgate.net/publication/5647158_Short_chain_fatty_acids_and_colonic_health https://www.sciencedirect.com/science/article/abs/pii/S175646461630175 https://www.sciencedirect.com/science/article/pii/S0717345820300282 https://www.researchgate.net/publication/272339114_Enhancement_of_Short_Chain_Fatty_Acid_Production_from_Millet_Fibres_by_Pure_Cultures_of_Probiotic_Fermentation https://apjcn.nhri.org.tw/server/apjcn/5/1/15.pdf https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0047212 https://aspenjournals.onlinelibrary.wiley.com/doi/abs/10.1177/0115426506021004351 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230973/ https://pubmed.ncbi.nlm.nih.gov/11034488/ https://www.mdpi.com/1422-0067/21/8/2890 https://www.sciencedirect.com/science/article/pii/S0002916523065000 Fermented food examples https://zoe.com/learn/top-fermented-foods Inflammation and fermented foods study https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6 Mast cells and endo https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9396281/ https://www.sciencedirect.com/science/article/pii/S0015028206014373 https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/ Soy https://www.larabriden.com/how-soy-affects-hormones/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today I want to talk about another short chain fatty acid booster, which also supports long term gut healing and symptom relief, and that's partially hydrolysed guar gum. PHGG is a soluble fibre derived from the guar bean plant, it is not exactly the same as the food ingredient guar gum. PHGG is broken down by enzymes from guar gum, and dissolves in water. In contrast, guar gum is a thickening agent and too much guar gum in certain foods can cause gut problems, whereas PHGG is recognised as being a supportive, prebiotic fibre and supplement for gut health. Read more. Show notes PHGG and butyrate https://www.mdpi.com/2673-8007/4/2/49 https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242 Bloating, constipation, diarrhoea, IBS and dosing https://pubmed.ncbi.nlm.nih.gov/25843197/ https://www.sciencedirect.com/science/article/abs/pii/S0899900702010328 https://www.monashfodmap.com/blog/fibre-supplements-ibs/ https://figshare.utas.edu.au/articles/conference_contribution/Does_Partially_Hydrolysed_Guar_Gum_HAVE_a_Role_to_Play_in_the_Treatment_of_Irritable_Bowel_Syndrome_A_Systematic_Review/23148182 https://www.sciencedirect.com/science/article/abs/pii/S0899900705003138 Microbiome, PHGG and SCFA https://www.mdpi.com/2072-6643/12/5/1257 https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242 https://pubmed.ncbi.nlm.nih.gov/25519526/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744437/ https://www.elsevier.es/en-revista-annals-hepatology-16-articulo-notable-intestinal-dysbiosis-orchestrated-by-S1665268122001545 https://www.sciencedirect.com/science/article/abs/pii/S0008621519301302 Endo and microbiome alterations https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1363455/full https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full https://atm.amegroups.org/article/view/54025/html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9729346/ https://www.mdpi.com/1424-8247/16/12/1696 https://link.springer.com/article/10.1007/s00404-024-07631-x SIBO https://pubmed.ncbi.nlm.nih.gov/20937045/ Microbiome tests https://smartnutrition.co.uk/shop/comprehensive-stool-test-gi-map-pathogen-plus-uk-and-europe-igimap/ https://invivohealthcare.com/products/testing/vaginal-ecologix/ (My favourite for UK) https://regeneruslabs.com/products/womens-complete https://www.juno.bio (USA based fav) Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: hello@theendobellycoach.com Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Last week we talked about certain fruits, vegetables, beans and lentils that can boost the short chain fatty acids called propionate and acetate. Alongside butyrate, which you can increase with resistant starch rich foods such as cold oats, green bananas and cooked and cooled potatoes and rice, these guys help to lower inflammation, heal gut issues and may even protect against endo progression. To learn more about the benefits of short chain fatty acids for endo, listen to episodes 312, 311 and 310. Today, I wanted to give you another option if you feel like a lot of the foods I listed last week just aren't doable for you because of your bloating and IBS symptoms, or if you eat a lot of these foods already, but still suffer with gut problems and endo problems, and would like to take some extra steps to further boost these beneficial short chain fatty acids. Today, we're talking about psyllium husk, and the benefits of this bad boy are many. Read more. Show notes Blood sugar https://pubmed.ncbi.nlm.nih.gov/26561625/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11155034/ Constipation https://pubmed.ncbi.nlm.nih.gov/30219432/ SCFA production https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/ Dosing https://www.jandonline.org/article/S2212-2672(17)30225-3/fulltext Fibre types and psyllium husk https://www.monashfodmap.com/blog/fibre-supplements-ibs/ https://www.monashfodmap.com/blog/research-update-dietary-fibre-era-microbiome-science/ https://www.monashfodmap.com/blog/research-update-dietary-fibres-ibs/ Endo and Short Chain Fatty Acids https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Last week we talked about the most beneficial short chain fatty acid for endo - butyrate. Short chain fatty acids are types of healthy fats that are produced by good gut bacteria when we eat fibre. They eat the fibre, and the process of this, known as fermentation, produces short chain fatty acids. To get the low down on endo and short chain fatty acids overall, head to episode ep.310 and to learn about butyrate specifically, go to last week's episode 311. Today, we're talking about the two other main short chain fatty acids; propionate and acetate. Read more. Show notes SCFAs References: https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11208329/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8500332/ https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962481/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8198999/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/ https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3 https://insight.microba.com/meet-propionate-a-short-chain-fatty-acid/#:~:text=If a patient's Insight™,proportion of propionate production2. https://pubmed.ncbi.nlm.nih.gov/22731123/ https://www.healthline.com/health/beta-glucan-heart-healthy#should-you-supplement-with-it https://www.verywellhealth.com/short-chain-fatty-acids-5219806 https://www.healthline.com/nutrition/oligosaccharides#foods https://www.sciencedirect.com/science/article/pii/S2772753X23000126 https://www.mdpi.com/1422-0067/21/8/2890 https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12565 https://www.metabolismjournal.com/article/S0026-0495(18)30151-3/abstract Endo and inflammatory markers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/ Bacteria and endo https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/ https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria Endometriosis and blood sugar https://pubmed.ncbi.nlm.nih.gov/37673102/ https://pubmed.ncbi.nlm.nih.gov/7918300/ https://jamanetwork.com/journals/jama/article-abstract/202670 https://pubmed.ncbi.nlm.nih.gov/20497781/ https://pubmed.ncbi.nlm.nih.gov/19088375/ https://pubmed.ncbi.nlm.nih.gov/20537326/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/ https://pubmed.ncbi.nlm.nih.gov/18508964/ https://pubmed.ncbi.nlm.nih.gov/12379575/ https://www.ncbi.nlm.nih.gov/books/NBK493173/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920 https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system https://pubmed.ncbi.nlm.nih.gov/11511861/ https://pubmed.ncbi.nlm.nih.gov/2010896/ https://endometriosis.net/living/diet-sugar https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms LPS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Last week I talked about short chain fatty acids and their benefits for endo, and why people with endo need to focus on these to help manage the disease. Today, I want to talk about how to boost one of these types of short chain fatty acids, called butyrate. Read more. Show notes SCFAs/Butyrate https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/ https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48. https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9 https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9 https://zoe.com/learn/what-are-short-chain-fatty-acids https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9577580/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10305054/ https://www.healthline.com/health/butyric-acid#bottom-line Endo and inflammatory markers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/ Bacteria and endo https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/ https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria Endometriosis and blood sugar https://pubmed.ncbi.nlm.nih.gov/37673102/ https://pubmed.ncbi.nlm.nih.gov/7918300/ https://jamanetwork.com/journals/jama/article-abstract/202670 https://pubmed.ncbi.nlm.nih.gov/20497781/ https://pubmed.ncbi.nlm.nih.gov/19088375/ https://pubmed.ncbi.nlm.nih.gov/20537326/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/ https://pubmed.ncbi.nlm.nih.gov/18508964/ https://pubmed.ncbi.nlm.nih.gov/12379575/ https://www.ncbi.nlm.nih.gov/books/NBK493173/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920 https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system https://pubmed.ncbi.nlm.nih.gov/11511861/ https://pubmed.ncbi.nlm.nih.gov/2010896/ https://endometriosis.net/living/diet-sugar https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms LPS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/ Resistant starch https://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723 https://www.sciencedirect.com/science/article/pii/S1756464622001645 https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/ https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x https://pubmed.ncbi.nlm.nih.gov/8092089/ https://pubmed.ncbi.nlm.nih.gov/16155268/ https://www.healthline.com/nutrition/9-foods-high-in-resistant-starch https://www.sciencedirect.com/science/article/pii/S1756464622001645 https://www.csiro.au/en/research/health-medical/nutrition/resistant-starch Rice safety https://www.food.gov.uk/safety-hygiene/home-food-fact-checker Processed food https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/ https://zoe.com/learn/what-is-ultra-processed-food https://zoe.com/post/processed-food-gut-health Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Short chain fatty acids are types of gut friendly fats that are produced when good bacteria in our large intestine eats fibre. So, when healthy bacteria eat let's say, beans, it will ferment our food, and create gas. Along with that gas, it creates short chain fatty acids. Short chain fatty acids are one of the key reasons gut health is so important to our overall wellbeing. Number one is that they are the primary source of food/fuel for the cells in our large intestine. They therefore help to keep our gut barrier intact and strong. When this barrier weakens and holes start to form between our cells, food particles, bacteria and toxins from gram-negative bacteria known as lipopolyscharrides (otherwise known as LPS) can leak through the gut into our blood stream and the surrounding pelvic area. Read more. Show notes https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/ https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48. https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9 https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/ https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9 https://zoe.com/learn/what-are-short-chain-fatty-acids https://journals.lww.com/ajg/fulltext/2008/09001/wheat_dextrin,_psyllium,_and_inulin_produce.449.aspx#:~:text=Wheat Dextrin, Psyllium, and Inulin,and Gas Volumes In Vitro Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Chronic fatigue is one of the biggest complaints of clients and students when they come to see me. But endo isn't solely responsible for fatigue, there are usually a number of culprits, that can be associated with endo or are worsened by endo. If you'd like to learn more about the causes of fatigue in the endo community, I've linked to a podcast episode on this subject, but today, I want to talk about foods to eat to help you battle this symptom. Now, for most people, there will be other areas of their lives and health that need to be addressed to significantly reduce or fully resolve this problem, but increasing your intake of the following foods, or ensuring you're getting enough, can make a noticeable difference. Read more. Show notes https://www.theendobellycoach.com/podcast/root-causes-brain-fog-fatigue-endometriosis?rq=fatigue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/ Magnesium https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium is a cofactor in,, oxidative phosphorylation, and glycolysis. Vit C https://pubmed.ncbi.nlm.nih.gov/6940487/ CoQ10 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/ B vitamins https://www.theendobellycoach.com/podcast/low-b12-and-endo] https://www.theendobellycoach.com/podcast/low-folate-endo Iron https://www.theendobellycoach.com/podcast/endo-iron-deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793309/ https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1 Protein https://www.cam.ac.uk/research/news/3pm-slump-why-a-sugar-rush-may-not-be-the-answer# https://www.theendobellycoach.com/podcast/red-meat-endo-katie-edmonds?rq=katie https://www.theendobellycoach.com/nutrition-for-endo-foundations-masterclass Carbs https://pubmed.ncbi.nlm.nih.gov/22099463/ https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar?rq=carbs Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Today I want to continue on with the theme of foods for surgery recovery. And today, we're talking about protein. In my training on endometriosis surgery recovery, the importance of protein intake, and good quality protein intake, was really emphasised - and with good reason. Protein is essential for tissue repair, and whilst we need lots of nutrients to recovery after surgery, protein is the key component to rebuilding tissue and in short, knitting us back together! Read more. Show notes https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf https://www.aana.com/practice/clinical-practice/clinical-practice-resources/enhanced-recovery-after-surgery https://www.espen.org/files/ESPEN-Guidelines/ESPEN_practical_guideline_Clinical_nutrition_in_surgery.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997257/ https://www.sciencedirect.com/science/article/pii/S0002916522025175 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156786/#B20-nutrients-13-01675 https://journals.lww.com/anesthesia-analgesia/fulltext/2018/06000/american_society_for_enhanced_recovery_and.19.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7534941/ https://www.mdpi.com/2072-6643/11/5/1088 https://www.sciencedirect.com/science/article/pii/S2666379123005402 https://www.sciencedirect.com/science/article/pii/S0002916523049213 https://www.theguthealthdoctor.com/protein-the-gut https://academic.oup.com/humrep/article/19/8/1755/2356458 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066416/ https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/modelling-the-replacement-of-red-and-processed-meat-with-plantbased-alternatives-and-the-estimated-effect-on-insulin-sensitivity-in-a-cohort-of-australian-adults https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

I've had a couple of clients work with me recently ahead of their very first surgeries. We've been doing a lot of prep to ensure that they heal well, have an easy recovery, and to minimise the chances of recurrence or severe recurrence, as much as we possibly can (though of course, there is no guarantee with endo). As a result, I wanted to do an episode to help you to prep if you have a surgery coming up. Now, there are quite a few strategies I use with clients for this, and I do have a masterclass on surgery which you can purchase if you're ready to, but I've also linked to any free resources I have in the show notes. Today however, I wanted to focus on three antioxidants to ensure you're getting ample amounts of pre and post-surgery. Read more. Show notes Antioxidants general https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625949/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8397081/ Zinc https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10184220/ https://pubmed.ncbi.nlm.nih.gov/35226276/ https://pubmed.ncbi.nlm.nih.gov/25864256/ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ https://academic.oup.com/humrep/article/19/8/1755/2356458?login=true https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066416/ https://www.theguthealthdoctor.com/eating-purely-plant-based-here-are-the-key-nutrients-to-consider https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/ Vit C https://pubmed.ncbi.nlm.nih.gov/18505499/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/#:~:text= https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8172324/ https://gp-portal.westhampshireccg.nhs.uk/wp-content/uploads/2020/01/CS38589-WHCCG-Wound-Healing-Nutrition-guidance-FINAL.pdf Vit A https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9096837/ https://www.healthline.com/nutrition/foods-high-in-vitamin-a#vegetables https://gp-portal.westhampshireccg.nhs.uk/wp-content/uploads/2020/01/CS38589-WHCCG-Wound-Healing-Nutrition-guidance-FINAL.pdf https://pubmed.ncbi.nlm.nih.gov/31389093/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

To follow on with our episode on flax seeds and chia seeds for constipation, I wanted to add another one into the mix. For those of you who haven't listen to that previous episode, I've linked it in the show notes. Additionally, if you're wondering why constipation is a problem for many in our community, there can be numerous reasons, ranging from adhesions, pelvic floor dysfunction, small intestine bacterial overgrowth (SIBO), gut dysbiosis and more. I've linked to an episode I did on this topic in the show notes. But now let's get to it. Two kiwis a day is an evidenced based tool for constipation! Read more. Show Notes https://pubmed.ncbi.nlm.nih.gov/12074185/ https://apjcn.nhri.org.tw/server/APJCN/19/4/451.pdf https://pubmed.ncbi.nlm.nih.gov/21147704/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9572406/ https://www.monashfodmap.com/blog/two-kiwi-fruit-day-keep-constipation-bay/ https://www.siboinfo.com/diet.html https://www.theendobellycoach.com/podcast/healing-constipation-with-endometriosis?rq=constipation https://www.theendobellycoach.com/podcast/flax-chia-constipation?rq=constipation Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Many people with endometriosis, including about 60% of my clients, suffer with constipation. Is this because of endometriosis directly? Not exactly. There are several reasons someone with endo can have constipation, whilst this episode isn't about that, here's a quick low down on some of the key causes:  Endo – Of course, whilst this isn't the case for everyone, endo can be located on the bowel, which can cause structural changes to the bowel, making bowel movements harder. Adhesions – Adhesions from either endo itself or from surgery can attach to the intestines and cause kinks and loops which make it harder for stools to pass through the bowels. P.S. Adhesions from abdominal surgery occur in between 50-100% of patients, and if the abdominal surgery is more significant, the risk is much higher. SIBO – Small intestine bacterial overgrowth, where bacteria overgrow in the small intestine, is a key culprit of constipation, especially in people who have methanogen overgrowth. There are three types of SIBO; hydrogen, methane and hydrogen sulphide. Methane is no longer technically a type of SIBO, it has a new name, methanogen overgrowth, because it occurs not just in the small intestine and in the large too. But the testing and treatment remains the same, so honestly, it's really just a new name and a new way of thinking of it, but we would still informally call it methane type SIBO. Research indicates that people with endo have a higher prevalence of SIBO. Gut dysbiosis – gut dysbiosis is where we have an imbalance of gut bugs in our large intestine, and this can lead to IBS-like symptoms such as constipation. Research is showing an increasing link between endometriosis and microbiome changes. Luteal phase – in the second half of your cycle, after ovulation, known as the luteal phase, our progesterone levels rise (in theory, some people need to boost their progesterone, but that's a conversation for another time). Progesterone is a muscle relaxant, and as a result, it relaxes the muscles of the intestines and slows down motility. This might mean, for the average person, bowel movements are a bit slower, but that they don't have full on constipation. However, if you suffer with any of the above, this hormonal change can trigger or worsen constipation. Read more. Show Notes Flax research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5944250/ https://apjcn.nhri.org.tw/server/APJCN/29/1/61.pdf https://www.nhstaysidecdn.scot.nhs.uk/NHSTaysideWeb/idcplg?IdcService=GET_SECURE_FILE&dDocName=PROD_338907&Rendition=web&RevisionSelectionMethod=LatestReleased&noSaveAs=1 Chia https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.3035 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9739531/#B17-jcm-11-07073 Seed cycling https://www.researchgate.net/publication/369913915_Advantages_of_seed_cycling_diet_in_menstrual_dysfunctions_A_review_based_explanation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10261760/ Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Blood sugar is the measurement of glucose in the blood stream at any one time. Glucose comes from complex carbs, like vegetables, beans and whole grains, and simple carbs, like flour, pasta and honey. Complex carbs break down slower in the gut, resulting in a slow but steady drip of glucose to our blood stream, whereas simple sugars break down very quickly and are also typically very high in carbohydrates and so create what we call a blood sugar spike, which simply means your glucose levels in your blood are too high. Read more. Show Notes Nutrition and blood sugar https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms https://endometriosis.net/living/diet-sugar Movement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3747878/ https://shapeamerica.tandfonline.com/doi/abs/10.1080/026404102321011715 https://pubmed.ncbi.nlm.nih.gov/23467903/ Sleep Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner. https://www.cuimc.columbia.edu/news/shortening-sleep-time-increases-diabetes-risk-women https://endometriosis.net/living/pain-relief-natural https://www.theendobellycoach.com/podcast/hpa-axis-dysfunction-healing-tips-endometriosis?rq=sleep https://www.theendobellycoach.com/podcast/night-waking-endo?rq=sleep Masterclasses in endo nutrition, surgery prep and recovery and pain relief https://www.theendobellycoach.com/podcast/supplements-shown-to-target-endometriosis?rq=supplements https://www.theendobellycoach.com/podcast/supplements-for-period-pain-menstrual-symptoms?rq=supplements https://endometriosis.net/living/diet-inflammation Stress https://pubmed.ncbi.nlm.nih.gov/20660036/ https://www.thetappingsolution.com/science-research/ https://endometriosis.net/living/reduce-pain https://nurosym.com/pages/clinical-evidence https://www.theendobellycoach.com/podcast/sensate-vagus-nerve-toning?rq=sensate https://www.getsensate.com https://www.jessicamaguire.com Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Dr. Tara Morrison is Birth Trauma Specialist and Holistic Pelvic Floor Physical Therapist who specialises in whole-person care for pregnancy, postpartum, and beyond. We actually met several years ago when we were both training at the Integrative Women's Health Institute, so it was a real pleasure to have her on the show! Tara uses trauma-informed Somatic Pelvic Care to aid not just pain and pelvic floor dysfunction, but nervous system healing through mind-body based physical therapy tools, stress management, somatic emotional release, energy medicine, and mindful living.  In today's episode, Tara and I talk about how she uses somatic therapy for chronic pelvic pain. In this episode we discuss: The development of the nervous system and how childhood experiences can cause chronic nervous system dysregulation and pelvic pain Emotional experiences and patterns and their impact on symptoms. Poly-vagal theory and the chronic freeze state in endometriosis and other pelvic pain conditions. What somatic therapy is and how this mind-body approach can help heal the root of endo and other pelvic pain conditions. How to start focusing on what feels good from a nervous system lense. Show Notes Website: www.cortexrehab.com Instagram: @sarahdueffert Facebook: @cortexPT Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Rachel Dutton a.k.a The Period Whisperer is pretty much one of the most knowledgeable women to grace this podcast. She is not only a women's health coach, but a yoga teacher, reflexologist, aromatherapist and womb massage therapist to name just a few of her credentials. Rachel specialises in women's health and fertility - including PCOS. As a PCOS warrior herself, Rachel knows first hand the struggle to get an accurate diagnosis, life with PCOS symptoms but perhaps most importantly, how to manage and even reverse symptoms. As this month is PCOS Awareness Month, I am giving you guys a little treat. Last month, Rachel came and delivered a private talk to the members of my Live and Thrive membership, and today, to celebrate PCOS Awareness Month, I'm sharing it with you! Now, just as a heads up, some of this talk has been cut as I wanted to ensure my member's privacy, and half the talk was a Q&A session. Additionally, Rachel's talk was delivered with slides so you may hear her from time to time refer to something on the screen, but all the info you need is provided in this audio. In this episode, Rachel and I discuss Here's what we cover: The definition of PCOS, the associated symptoms and the key causes of the condition. The diagnostic criteria and how to get an accurate diagnosis. The core strategies for managing PCOS and reversing symptoms. How to safely and effectively exercise for PCOS management The best types of essential oils for PCOS and how to use them. The difference between ovarian cyst types and how to spot them. Show Notes Rachel's website Rachel's Instagram Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson

Maybe your periods are better, your chronic pelvis pain is better, things are improving. But after a few months, the endo belly comes back. Or maybe you get it for the first time ever. You're bloated all the time or maybe you bloat badly after meals, or maybe it gets worse over the day? Perhaps it's also accompanied by IBS issues like constipation, gas, or loose stools. If any of this sounds familiar, this episode is for you. Whilst surgery is essential for many people, it doesn't come without its risks. And I honestly feel like it's a disservice that these aren't more talked about. So today, I'm talking about why you may get endo belly for the first time, a return of it or a worsening of it as a result of adhesions, and what you can do to prevent them.  If you haven't heard me bang on about these guys before, adhesions are a form of scar tissue. They are web-like structures and bands of collagen that grow in response to injury and trauma, to ‘knit' back together a wounded area and as part of the healing process from infection and inflammation. Collagen strands bond together to protect the damaged area to allow healing to occur in a safe and isolated environment, and if an infection is present, they protect the rest of the body by preventing the spread.  Read more. Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Ways to work with me: This EndoLife, It Starts with Breakfast digital cookbook Masterclasses in endo nutrition, surgery prep and recovery and pain relief Live and Thrive with Endo: The Foundations DIY course One to one coaching info and application This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works Produced by Chris Robson