From the best surgery to natural therapies, This EndoLife Podcast empowers you to live and thrive with endometriosis and its co-conditions through a holistic, functional medicine approach.
I’m covering all the topics that often aren’t discussed in the doctor’s office, whether that’s how to eat well for endometriosis, how to treat the endo belly or just what exactly is SIBO? Come join myself (and my guests!) as we dive into anti-inflammatory nutrition, gut health, hormones, pain science, mental health, sex, energy and living life well with endo.
From the best surgery to natural therapies, This EndoLife Podcast empowers you to live and thrive with endometriosis and its co-conditions through a holistic, functional medicine approach.
I’m covering all the topics that often aren’t discussed in the doctor’s office, whether that’s how to eat well for endometriosis, how to treat the endo belly or just what exactly is SIBO? Come join myself (and my guests!) as we dive into anti-inflammatory nutrition, gut health, hormones, pain science, mental health, sex, energy and living life well with endo.
Last week I talked about the low FODMAP diet for lowering histamine levels and helping to improve MCAS or histamine intolerance symptoms, but today I want to talk about the low FODMAP diet specifically for endometriosis and what the research shows so far.
Show notes
Low FODMAP diet info
https://www.monashfodmap.com/about-fodmap-and-ibs/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/
Studies referenced
https://pubmed.ncbi.nlm.nih.gov/28303579/
https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-025-03715-1
https://pmc.ncbi.nlm.nih.gov/articles/PMC12107219/
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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
Produced by Chris Robson
Today I wanted to talk about the low FOMDAP diet, but not for the reasons you may think.
Today, I don’t actually want to talk about it specifically for IBS/SIBO (though we will touch upon that again), I want to talk about its benefits for histamine, because the low FODMAP diet can actually be a way to lower histamine levels.
Show notes
Low FODMAP diet info
https://www.monashfodmap.com/about-fodmap-and-ibs/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/
Endometriosis and histamine/MCAS
https://pubmed.ncbi.nlm.nih.gov/22332753/
https://pubmed.ncbi.nlm.nih.gov/31998139/
https://www.eds.clinic/articles/the-role-of-mast-cells-in-endometriosis
MCAS
https://www.degruyterbrill.com/document/doi/10.1515/dx-2020-0005/html
https://pubmed.ncbi.nlm.nih.gov/28780942/
MCAS and comorbidities
https://pubmed.ncbi.nlm.nih.gov/33980338/
https://pubmed.ncbi.nlm.nih.gov/32803794/
https://pubmed.ncbi.nlm.nih.gov/32434316/
https://pubmed.ncbi.nlm.nih.gov/31267471/
https://www.eds.clinic/articles/the-role-of-mast-cells-in-endometriosis
https://www.potsuk.org/about-pots/associated-conditions/hypermobility-and-pots/
https://www.siboinfo.com/associated-diseases.html - various studies highlighting SIBO links to all conditions listed in the episode
https://pubmed.ncbi.nlm.nih.gov/29326369/
Podcast episodes on POTS/EDS/SIBO/IC/MCAS
https://www.theendobellycoach.com/podcast/endo-ehlers-danlos-syndrome-connection?rq=POTS
https://www.theendobellycoach.com/podcast/endo-and-adhd?rq=POTS
https://www.theendobellycoach.com/podcast/nettle-tea-for-endo?rq=histamine
https://www.theendobellycoach.com/podcast/endo-and-chest-pain?rq=histamine
https://www.theendobellycoach.com/podcast/pycnogenol-endo
https://www.theendobellycoach.com/podcast/endo-ic-sibo?rq=histamine
https://www.theendobellycoach.com/podcast/pots-dysautonomia-with-endo?rq=POTS
https://www.theendobellycoach.com/podcast/endo-and-dysautonomia?rq=POTS
https://www.theendobellycoach.com/podcast/jessica-drummond-endometriosis-mcas-hypermobility-dysautonomia
MCAS and low FODMAP diet
https://pubmed.ncbi.nlm.nih.gov/23644955/
https://pubmed.ncbi.nlm.nih.gov/26976734/
https://drruscio.com/mast-cell-activation-syndrome-clinician-researcher-dr-lawrence-afrin/
Low FODMAP diet and leaky gut/gut microbiome
https://pubmed.ncbi.nlm.nih.gov/34371976/
https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.70072?af=R
Endometriosis and low FODMAP diet
https://onlinelibrary.wiley.com/doi/10.1111/apt.70161
https://pmc.ncbi.nlm.nih.gov/articles/PMC10754387/
https://pubmed.ncbi.nlm.nih.gov/28303579/
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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
Produced by Chris Robson
Finally, about two months later, I am wrapping up my series on certain vitamins and minerals and their association with period/endo pain when low.
Now, just to recap and highlight, the key nutrients we see associated with more severe menstrual or endo pain when low, or shown to improve menstrual/endo pain are:
Vitamin A
Vitamins B1, B6 and B12 (for those of you wondering, folate - otherwise known as B9 - hasn’t been associated with menstrual pain, but does improve ovulation and hormonal health)
Vitamin C
Vitamin E
Calcium
Zinc
Magnesium
Omega 3 fatty acids
So today, we’re focusing on the last one in the series, and that’s vitamin D.
Show notes
Endo, vit D, inflammatory pathways, menstrual pain research
https://www.sciencedirect.com/science/article/abs/pii/S2666571922000202
https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752/#b31-ogs-20205
https://pubmed.ncbi.nlm.nih.gov/6790261/
Vit D and chronic pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10260782/
Calcium and vitamin D interaction for period pain
https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752
Supplementation for period pain
https://pubmed.ncbi.nlm.nih.gov/30044160/
https://pubmed.ncbi.nlm.nih.gov/29447494/
https://dergipark.org.tr/en/pub/dtfd/article/480596
https://pubmed.ncbi.nlm.nih.gov/27147120/
https://pubmed.ncbi.nlm.nih.gov/36973702/
Reduced pain medication
https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-023-02284-5
Vit D studied doses examples
https://dergipark.org.tr/en/pub/dtfd/article/480596
https://pubmed.ncbi.nlm.nih.gov/29447494/
Endo and vit D supplementation
https://pubmed.ncbi.nlm.nih.gov/33508990/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9795583/
Previous episodes in this series
https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b12
https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b6
https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b1
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
https://www.theendobellycoach.com/podcast/mineral-deficiency-period-pain-endo
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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
Produced by Chris Robson
Some of you may know that I recently completed the elemental diet for SIBO treatment, and today, I wanted to share my experience with the particular formula I used.
Show notes
Endometriosis, SIBO, LPS and the microbiome connection
https://pubmed.ncbi.nlm.nih.gov/9660426/
https://pubmed.ncbi.nlm.nih.gov/39959963/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4519769/
https://www.mdpi.com/1424-8247/16/12/1696
https://www.fertstert.org/article/S0015-0282(14)00666-9/fulltext
Adhesions and surgery
https://www.theendobellycoach.com/podcast/endo-belly-after-endometriosis-surgery?rq=adhesions surgery
SIBO test results interpretation
https://pubmed.ncbi.nlm.nih.gov/28323273/
https://endometriosisnews.com/2020/08/06/how-to-interpret-results-sibo-breath-test/
SIBO treatment options
https://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/
https://endometriosisnews.com/2020/11/05/antimicrobial-herbs-treat-sibo-right-for-me/
https://endometriosisnews.com/2020/10/08/antibiotics-treat-sibo-guide/
https://endometriosisnews.com/2020/09/24/sibo-treatment-what-to-know/
Elemental diet
https://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/
https://pubmed.ncbi.nlm.nih.gov/14992438/
mBiota
https://mbiota.com/pages/mbiota-clinical-trial-results
https://www.cghjournal.org/article/S1542-3565(25)00241-1/fulltext
SIBO relapse, prevention and root causes
https://www.theendobellycoach.com/podcast/sibo-relapse-endometriosis?rq=adhesions surgery
https://www.siboinfo.com/prevention-of-relapse.html
How to test for SIBO
https://www.theendobellycoach.com/podcast/how-to-test-for-sibo?rq=SIBO
My past SIBO treatments
https://www.theendobellycoach.com/podcast/elemental-diet-sibo?rq=SIBO
https://www.theendobellycoach.com/podcast/endometriosis-sibo-treatment?rq=SIBO
Kuonis syndrome
https://pmc.ncbi.nlm.nih.gov/articles/PMC6791094/
https://www.mdpi.com/2077-0383/14/3/768
https://www.ejinme.com/article/S0953-6205(15)00432-X/abstract
Endo and blood sugar research
https://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/
https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7
https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/
https://www.nature.com/articles/s41598-023-35236-y
https://www.sciencedirect.com/science/article/abs/pii/S0378512223004115
https://pubmed.ncbi.nlm.nih.gov/37673102/
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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
Most people with endo are struggling with symptoms, and so the last thing they need is to also struggle with nutrition changes.
That’s why today, I wanted to offer you a quick change that can make a big improvement.
Enter kiwis.
Show notes
Kiwis and gut motility
https://www.theendobellycoach.com/podcast/kiwis-for-constipation?rq=kiwis
Endo and oxidative stress
https://link.springer.com/article/10.1186/1477-7827-7-54
https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/
https://pubmed.ncbi.nlm.nih.gov/22728166/
Endo and vitamin C
https://link.springer.com/article/10.1186/1477-7827-7-54
https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772
Kiwis and vit C
https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/
https://fdc.nal.usda.gov/food-details/1102667/nutrients
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/#:~:text=How much vitamin C do,in your diet every day.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://www.mdpi.com/2072-6643/14/21/4657
https://pmc.ncbi.nlm.nih.gov/articles/PMC4425162/
https://www.mdpi.com/2076-3921/13/3/272
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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 do a short episode on a slightly different topic, and that’s how to think of or how to approach your healing journey.
So, in my training with Dr Jessica Drummond at the Integrative Women’s Health Institute, we were taught to always start each coaching session with a celebration - typically, this celebration is tied to our work and the client’s well-being. So, it might be something as small as they ate an apple that week, and apples are a fruit that client doesn’t eat often, or it might be something big, like a low pain period. Often though, client’s love to celebrate things that happen in their lives too, from a sunny day or a nice meal out for their birthday.
But the reason we do this is two fold:
Often, because we’re working with chronic illnesses, and usually multiple, sessions can get heavy and we might cover some difficult topics. Starting the session with a win starts the conversation on a lighter, more positive note, that can help the client to not spiral and to notice the good parts of life or the progress in their health, amidst struggles.
As I just eluded to, it’s important to acknowledge progress, no matter how small, and this is because symptom improvement doesn’t happen overnight. It happens step by step. You don’t wake up one day with balanced hormones and no endo pain, it’s a process of small changes, leading to the body beginning to shift in it’s inflammation levels, it’s hormone levels, it’s stress response and so on.
Now, I am going to come back to that and why it’s so important in a minute, but the reason I wanted to do this episode today is because over the years I’ve noticed a trend. Clients will often forget about progress, even if a symptom which was a huge problem for them entirely resolves, but there’s still another symptom remaining...
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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 last week I shared my number one strategy for ensuring your meals are blood sugar balancing.
Today, I want to provide you with some key blood sugar super foods that can really help you on your way to balancing your levels in the short term and in the long term, which in turn, will improve your inflammation and oxidation levels - essential for endo management.
Now, obviously, we’ve already discussed the role of fibre from veggies, protein and healthy fats, and I shared how each of these slow down the release of glucose from foods, so you know the importance of these key foods groups.
But today, I want to give you some specific foods, that have been shown in the studies to give our blood sugar efforts a little (well actually, pretty big) boost.
Show notes
Nuts
https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/
https://pubmed.ncbi.nlm.nih.gov/30395790/ - peanut butter
https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/ - almonds
https://pubmed.ncbi.nlm.nih.gov/21364607/ - pistachios
https://pubmed.ncbi.nlm.nih.gov/24424074/ - pistachios
Viscous fibre
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9503020/ - flax
https://pubmed.ncbi.nlm.nih.gov/30661699/ - flax
https://www.sciencedirect.com/science/article/pii/S1756464623004061 - chia seeds
https://pubmed.ncbi.nlm.nih.gov/28000689/ - chia seeds
https://ajcn.nutrition.org/article/S0002-9165(23)27235-4/fulltext - psyllium husk
https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011 - psyllium husk
Beans
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/ - soluble fibre
https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - resistant starch
https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - compared to starchier carbs
https://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/ - compared to starchier carbs
https://pmc.ncbi.nlm.nih.gov/articles/PMC5691712/ - black beans
https://pubmed.ncbi.nlm.nih.gov/28303049/ - chickpeas
Resistant starch
https://www.theendobellycoach.com/podcast/endometriosis-butyrate - gut and endometriosis benefits
https://www.sciencedirect.com/science/article/pii/S1756464622001645 - blood sugar research
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x - insulin
https://pubmed.ncbi.nlm.nih.gov/8092089/ - blood sugar research
https://pubmed.ncbi.nlm.nih.gov/16155268/ - blood sugar research
https://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723 - types of resistant starch
https://pubmed.ncbi.nlm.nih.gov/19562607/ - cooling methods
https://pubmed.ncbi.nlm.nih.gov/17426743/ - bread
https://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf - green bananas
https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar - further listening
https://www.nhs.uk/common-health-questions/food-and-diet/can-reheating-rice-cause-food-poisoning/ - safe reheating instructions for rice
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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 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 notes
Fibre
https://pubmed.ncbi.nlm.nih.gov/18287346/
https://link.springer.com/article/10.1007/s00394-009-0026-x
https://pmc.ncbi.nlm.nih.gov/articles/PMC9811965/
Protein
https://pmc.ncbi.nlm.nih.gov/articles/PMC2386677/
https://www.sciencedirect.com/science/article/abs/pii/S104345262200033X
Final quarter
https://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/
Healthy fats
https://pubmed.ncbi.nlm.nih.gov/16537685/
Starchy vs. Non-starchy veg
https://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!
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 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.
Show notes
Reference ranges info and tools
https://www.diabetes.co.uk/blood-sugar-converter.html#google_vignette
https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/tests/blood-sugar
Helpful resources
https://endometriosis.net/living/diet-sugar
https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms
https://www.theendobellycoach.com/podcast/endo-blood-sugar-gargi-parikh
https://www.theendobellycoach.com/podcast/glycemic-index-load-endo
https://www.theendobellycoach.com/podcast/endo-and-pms-the-key-to-reducing-mood-swings-anxiety-and-low-moods-in-your-luteal-phase
https://www.theendobellycoach.com/podcast/non-food-blood-sugar-management
https://www.theendobellycoach.com/podcast/reduce-fatigue-endometriosis-symptoms-and-oestrogen-dominance
https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar
Endo and blood sugar research
https://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/
https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7
https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/
https://www.nature.com/articles/s41598-023-35236-y
https://www.sciencedirect.com/science/article/abs/pii/S0378512223004115
https://pubmed.ncbi.nlm.nih.gov/37673102/
If using a CGM
A 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!
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 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 notes
Helpful resources
https://endometriosis.net/living/diet-sugar
https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms
https://www.theendobellycoach.com/podcast/endo-blood-sugar-gargi-parikh
https://www.theendobellycoach.com/podcast/glycemic-index-load-endo
https://www.theendobellycoach.com/podcast/endo-and-pms-the-key-to-reducing-mood-swings-anxiety-and-low-moods-in-your-luteal-phase
https://www.theendobellycoach.com/podcast/non-food-blood-sugar-management
https://www.theendobellycoach.com/podcast/reduce-fatigue-endometriosis-symptoms-and-oestrogen-dominance
https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar
Endo and blood sugar research
https://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/
https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7
https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/
https://www.nature.com/articles/s41598-023-35236-y
https://www.sciencedirect.com/science/article/abs/pii/S0378512223004115
https://pubmed.ncbi.nlm.nih.gov/37673102/
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Produced 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 notes
Nervous system and endo/energy
https://www.theendobellycoach.com/podcast/christie-uipi-curable
https://www.theendobellycoach.com/podcast/endo-pain-vagus-nerve
https://www.theendobellycoach.com/podcast/tired-all-the-time-hpa-axis-dysfunction-and-endo
ADHD
https://www.theendobellycoach.com/podcast/endo-adhd-link
EDS
https://www.theendobellycoach.com/podcast/hypermobile-eds-endo-linda-bluestein
https://www.theendobellycoach.com/podcast/endo-ehlers-danlos-syndrome-connection
Tapping studies
https://www.thetappingsolution.com/science-research/
The Tapping Solution tools
https://www.thetappingsolution.com/free-tapping-meditations/
https://www.thetappingsolution.com/store/
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Produced 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.
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Produced 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 Notes
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Produced 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…
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 notes
https://www.thelondonhypermobilityunit.co.uk
https://join.sibosos.com/purchase/74117-Joint-Hypermobility-Syndromes?_ga=2.165935037.2051281346.1639065076-1956767515.1601293146
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This EndoLife, It Starts with Breakfast digital cookbook
Masterclasses in endo nutrition, surgery prep and recovery and pain relief
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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
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 Notes
Episode 73 (pain signals, etc.)
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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 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.
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
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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.
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
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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.
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.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.
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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://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/
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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.
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
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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
