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.
In this episode, I am continuing our Study Spotlight Series on the study: Dietary Modification and Supplement Use For Endometriosis Pain.
Today we’re looking at the dietary changes findings, and we’re starting with alcohol.
Show Notes:
This episode is sponsored by Mira, your at-home hormone testing device. Use this link and code 2DJESS20 to get 20% off the device and any future wand orders.
Study Spotlight
https://www.theendobellycoach.com/podcast/new-endo-survey-study-review
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2831953
Alcohol and endo risk
https://www.mdpi.com/2306-5710/10/2/33#B97-beverages-10-00033
https://pmc.ncbi.nlm.nih.gov/articles/PMC9645754/
Alcohol and endo pain
https://link.springer.com/article/10.1186/s12906-019-2431-x
Alcohol and period pain
https://www.jpagonline.org/article/S1083-3188(19)30270-0/abstract
https://www.mdpi.com/2227-9032/11/9/1289#B36-healthcare-11-01289
https://bmjopen.bmj.com/content/15/2/e088537
https://nsuworks.nova.edu/cgi/viewcontent.cgi
Alcohol, oxidative stress and endometriosis
https://pmc.ncbi.nlm.nih.gov/articles/PMC9645754/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9311529/
https://pubmed.ncbi.nlm.nih.gov/27738491/
https://onlinelibrary.wiley.com/doi/10.1155/2021/9851914
https://www.sciencedirect.com/science/article/abs/pii/S1043466616301429
https://pmc.ncbi.nlm.nih.gov/articles/PMC6668865/
Alcohol and inflammatory pathways
https://pmc.ncbi.nlm.nih.gov/articles/PMC9645754/
https://pubmed.ncbi.nlm.nih.gov/16573591/
https://pubmed.ncbi.nlm.nih.gov/24385684/
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217133
https://pubmed.ncbi.nlm.nih.gov/32630717/
Endometriosis and inflammatory pathways
https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753
https://www.sciencedirect.com/science/article/pii/S1553465023003588
https://pubmed.ncbi.nlm.nih.gov/20511671/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10855755/
https://www.sciencedirect.com/science/article/pii/S0015028201018167
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556658/
https://www.fertstert.org/article/S0015-0282(99)00556-7/fulltext
Period pain and prostaglandins
https://pubmed.ncbi.nlm.nih.gov/6790261/
https://www.sciencedirect.com/science/article/abs/pii/S1130862119303158
Alcohol, intestinal permeability, LPS and endometriosis
https://www.nature.com/articles/s41598-017-04669-7
https://www.fertstert.org/article/S0015-0282(14)00666-9/fulltext
https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/
https://pubmed.ncbi.nlm.nih.gov/19647233/
Alcohol and blood sugar
https://www.mdpi.com/2218-273X/5/4/2223
Alcohol, oestrogen and endometriosis
https://pmc.ncbi.nlm.nih.gov/articles/PMC9645754/
https://academic.oup.com/alcalc/article-abstract/35/5/417/206575?redirectedFrom=fulltext
https://pmc.ncbi.nlm.nih.gov/articles/PMC4588737/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6676690/
https://reproduct-endo.com/article/view/326903
https://pubmed.ncbi.nlm.nih.gov/23707678/
https://pubmed.ncbi.nlm.nih.gov/7658481/
https://pubmed.ncbi.nlm.nih.gov/22132831/
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One to one coaching info and application
Produced by Chris Robson
This episode was inspired by a recent Substack of mine. I have a section in my Substack called ‘What I’m eating lately’ and it’s just a section where I share healthy meal ideas that support us with endo and our many chronic illnesses. I shared how I had started using whole seeds instead of spices for my interstitial cystitis, and I got a really positive response from others who had struggled with bland meals since their IC developed.
So, for those of you who aren’t aware, interstitial cystitis is also called Bladder Pain Syndrome, and is a condition that causes bladder pressure, frequent urination, poor bladder emptying, bladder pain and more, without a clear cause. It’s a co-condition of endometriosis, and it can be extremely debilitating to live with. I have multiple episodes on the condition, so if you want to deep dive into it, go on a scroll through my podcast feed, and I’ve linked a few below.
Show Notes:
This episode is sponsored by Mira, your at-home hormone testing device. Use this link and code 2DJESS20 to get 20% off the device and any future wand orders.
IC episodes (not all):
https://www.theendobellycoach.com/podcast/ic-sibo-endo-connection?rq=bladder
https://www.theendobellycoach.com/podcast/bladder-endometriosis-interstitial-cystitis?rq=interstitial
https://www.theendobellycoach.com/podcast/diet-and-natural-treatment-options-for-interstitial-cystitis-and-bladder-pain?rq=interstitial
https://www.theendobellycoach.com/podcast/sibo-endometriosis-and-interstitial-cystitis-connection-wth-dr-allison-siebecker?rq=interstitial
https://www.theendobellycoach.com/podcast/new-ic-subtypes?rq=interstitial
https://www.theendobellycoach.com/podcast/endometriosis-sibo-ic-and-allergies-the-histamine-connection?rq=interstitial
https://www.theendobellycoach.com/podcast/supplements-for-interstitial-cystitis?rq=interstitial
https://www.theendobellycoach.com/podcast/root-causes-of-bladder-pain-with-endometriosis?rq=bladder
https://www.theendobellycoach.com/podcast/nutrition-bladder-pain-brianne-thornton?rq=bladder
https://www.theendobellycoach.com/podcast/utis-endo?rq=bladder
https://www.theendobellycoach.com/podcast/how-your-nervous-system-affects-interstitial-cystitis-and-endo-pain?rq=bladder
https://www.theendobellycoach.com/podcast/chronic-uni-treatment-semaine?rq=bladder
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One to one coaching info and application
Produced by Chris Robson
Okay, so we are travelling tomorrow and so I thought I’d just be doing a replay today because of time, but something happened with a client yesterday that I was so excited about, I really wanted to share. Now, I am going to be doing more about this in the future, so this isn’t going to be a deep dive episode as I just don’t have the time for that today, but I really wanted to get this info out there because I know so many of you are struggling right now with MCAS, POTS, ADHD and hEDS, that I just felt like I had to get something out there.
Show Notes:
20% discount: 2DJESS20
Need more help or want to learn how to work with me?
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One to one coaching info and application
Produced by Chris Robson
Today we’re continuing with our Study Spotlight series on the study entitled ‘Dietary Modification and Supplement Use For Endometriosis Pain’. If you’re new to the series and want to understand what this study was about, the strengths and weaknesses and my overall thoughts on the study, go to episode 365, and the link to that is in the show notes.
Today, we’re diving into one of the supplements with the best response rate, and that is serrapeptase.
Show Notes:
Main study
https://www.theendobellycoach.com/podcast/new-endo-survey-study-review
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2831953
Serrepeptase overall research
https://pubmed.ncbi.nlm.nih.gov/29618875/
https://pubmed.ncbi.nlm.nih.gov/23380245/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7585045/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8265778/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8624573/#B8-medicines-08-00068
https://www.mdpi.com/2218-273X/12/10/1468
Serrepeptase inflammation research
https://www.sciencedirect.com/science/article/pii/S181808761630160X
https://www.mdpi.com/2218-273X/12/10/1468
PgE2
https://www.sciencedirect.com/science/article/abs/pii/0090698085902084?via=ihub
https://pubmed.ncbi.nlm.nih.gov/20511671/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3081099/
Interleukin 6
https://pubmed.ncbi.nlm.nih.gov/38428575/
https://www.ijfs.ir/article_700967_82be9d71bf5a0f57430b545d9df3ec27.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556658
https://pmc.ncbi.nlm.nih.gov/articles/PMC9265783
https://pmc.ncbi.nlm.nih.gov/articles/PMC7943546
https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-016-0607-6
Endo and serrepeptase/proteolytic enzyme research
https://journals.sagepub.com/doi/abs/10.5301/je.5000215
https://www.sciencedirect.com/science/article/abs/pii/S0378432019305895
VEGF and endo
https://pmc.ncbi.nlm.nih.gov/articles/PMC3850339/
https://pubmed.ncbi.nlm.nih.gov/9688413/
https://www.frontiersin.org/journals/global-womens-health/articles/10.3389/fgwh.2022.856316/full
https://pubmed.ncbi.nlm.nih.gov/8671190/
TGF-α and endo
https://www.sciencedirect.com/science/article/abs/pii/000293789390356N
https://pubmed.ncbi.nlm.nih.gov/1923211/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1447-0578.2005.00098.x
https://www.sciencedirect.com/science/article/pii/S2666335X22000386
Dosing
https://www.sciencedirect.com/science/article/pii/S1743919113000265
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2831953
Get personalised endo support
6-12 month 1:1 coaching programme
Single sessions and mini coaching packages
Need more help or want to learn how to work with me?
Free resources:
This podcast!
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This EndoLife, It Starts with Breakfast digital cookbook
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Live and Thrive with Endo: The Foundations DIY course
One to one coaching info and application
Produced by Chris Robson
Today we’re starting a new series and that’s looking into a major new endometriosis study, and doing a deep dive into the dietary changes and supplements it analysed and individually investigating each of them, so that we have a broader understanding of each of these tools.
I won’t necessarily be doing one episode on the series every week, as there are many components of the study we’ll be looking at, so I don’t want to bore you guys with the same topic over and over, but expect us to dip in and out of this series over the next few months.
Now, the study in question is: Dietary Modification and Supplement Use For Endometriosis Pain
The study was a survey study, with 2858 participants, out of which 2388 had endometriosis. It is the largest international survey study we have to date, which is one of the reasons why it’s such a big deal.
Show Notes:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2831953
6-12 month 1:1 coaching programme
Single sessions and mini coaching packages
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
In this week’s episode we are continuing on the ADHD and endometriosis theme, and I have another guest for you - this time, one you may recognise from the show previously; Natalia Kasnakidis.
Natalia is an award-winning Career & Performance Coach, Speaker and women’s health advocate – recently recognised by Management Today as one the UK’s 35 Women Under 35.
After being diagnosed with hEDS at 21, she rebuilt her health and confidence whilst growing multi-million-pound brands and high-performing teams at top global ad agencies.
Now, as founder of The Limitless Collective, she helps women achieve their career ambitions in a way that's sustainable, fulfilling & supports their wellbeing. She specialises in supporting women who are neurodivergent or managing chronic health conditions – bringing a holistic, mind-body approach to professional growth.
Today we are talking about her story of how she navigated chronic illness early on in her career, and how it forced her to make essential changes that were outside of typical societal norms, but allowed her to progress and develop her career, even with ADHD, hypermobile-EDS and suspected endometriosis. We then discuss how this experience led her to found The Limitless Collective to help other women do the same, and her tips and strategies for listeners who want to thrive in their careers and businesses, whilst also caring for their health and managing their conditions and neurodivergence.
Show Notes:
Connect with Natalia:
https://thelimitlesscollective.co
@thelimitlesscollective.co
Research:
https://www.frontiersin.org/articles/10.3389/fpsyt.2021.786916/full
https://www.sciencedirect.com/science/article/pii/S0022395621004258
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
Following on from last week’s episode about ADHD and menopause, I am resharing my interview with Adele Wimsett, who is talking to us about ADHD and the connection with endometriosis.
In this episode we discuss:
What ADHD is
Why it presents differently in females and cyclical people and what this means for diagnosis
How hormones affect ADHD traits
What impact hormones have on traits during different hormonal phases of a cyclical person’s life
How we can support our hormones to live an adhd friendly lifestyle.
Show Notes:
Research:
https://www.frontiersin.org/articles/10.3389/fpsyt.2021.786916/full
https://www.sciencedirect.com/science/article/pii/S0022395621004258
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
Dr Helen Wall is an NHS doctor, who runs a menopause clinic and is passionate about spreading awareness of ADHD in women, especially in perimenopause. She is a resident doctor on the BBC and a columnist for Woman Magazine.
With those of us with endo more likely to have ADHD, and symptoms worsening during perimenopause, I invited Dr Helen onto the show, to help us understand what ADHD is, how to look for the signs and symptoms, what we can expect of this condition during perimenopause and how to seek support and treatment.
For those of you who aren’t aware, ADHD presents differently in women, and is often missed for decades, if not for a woman’s entire lifetime. I have seen first hand how undiagnosed ADHD can hugely impact quality of life, and how it worsens in my clients during perimenopause. As a result of what I’ve personally experienced and witnessed, I think that this is one of the most important interviews I’ve ever had on the show.
Dr Helen is a wealth of knowledge and I highly recommend you follow her work on Instagram (I’ve put the link in the show notes), but for now, dive in!
Show notes
https://tvhealthdoctor.com
https://www.instagram.com/doctorhelenwall/ @doctorhelenwall
https://www.sciencedirect.com/science/article/abs/pii/S0002937820302210
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
Seed cycling. You might have heard of it, you might have tried it, you might have had your doctor dismiss it or you may think it’s just another wellness trend.
But admittedly, whilst it’s trendy, it’s not just hype.
Show notes
Flax studies
https://academic.oup.com/jcem/article-abstract/77/5/1215/2649961?redirectedFrom=fulltext&login=false
https://pubmed.ncbi.nlm.nih.gov/14749240/
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
Vit E
https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1
https://www.nature.com/articles/s41598-022-09082-3
https://link.springer.com/article/10.1186/1477-7827-7-54
https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1
https://www.clinicalnutritionespen.com/article/S2405-4577(22)00500-9/abstract
Magnesium
https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC8972862/#ref18
https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3198864/
https://pubmed.ncbi.nlm.nih.gov/6747732/
https://pubmed.ncbi.nlm.nih.gov/2675496/
Seed Cycling Clinical Study by BeeYa Wellness
Calcium
https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718920
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1079417/full#B44
https://www.sciencedirect.com/science/article/pii/S1028455909602710?via=ihub
https://www.ajog.org/article/S0002-9378(34)90970-4/abstract
PCOS study
https://pmc.ncbi.nlm.nih.gov/articles/PMC10261760/
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
Okay so last week I said I had finished with the low FODMAP series, but I changed my mind! I wanted to do one more on the topic, and that’s for my endo peeps who also have postural tachycardia syndrome or dysautonomia, and/or Ehlers Danlos Syndrome.
Show notes
Low FODMAP diet info
https://www.monashfodmap.com/about-fodmap-and-ibs/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/
EDS definition
https://www.ehlers-danlos.com/what-is-eds/
POTS definition
https://www.standinguptopots.org/POTSsubtypes
Long covid
https://nurosym.org/blogs/in-conversation-with/dr-david-strain
https://news.utoledo.edu/index.php/03_24_2025/covid-19-brought-about-a-large-rise-in-pots-cases#:~:text=The UToledo study, however, points,COVID may actually have POTS.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10166245/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12079877/#:~:text=The pooled prevalence of long,the forest plot in Fig.
EDS and endometriosis
https://pubmed.ncbi.nlm.nih.gov/9420859/
https://www.eds.clinic/articles/endometriosis-ehlers-danlos-syndrome
https://www.theendobellycoach.com/podcast/endometriosis-and-ehlers-danlos-syndrome?rq=Ehlers
IBS and POTS
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1342351/full3
https://www.researchgate.net/publication/284068911_Gastrointestinal_Dysfunction_in_Postural_Tachycardia_Syndrome#:~:text=of these patients.-,...,[37]. …
https://www.researchgate.net/publication/345601295_Postural_Tachycardia_Syndrome_and_the_Gut
Low FODMAP diet and POTS
https://www.potsuk.org/managingpots/diet-and-fluids-2/
https://sci-hub.se/10.1016/j.autneu.2018.09.003
https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2019/06/POTS-June-2019.pdf
Low FODMAP and EDS
https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/#:~:text=If symptoms do not improve,compared to IBS-C controls.
IBS and EDS
https://www.eds.clinic/articles/gastrointestinal-issues-ehlers-danlos-syndrome-guide
https://pmc.ncbi.nlm.nih.gov/articles/PMC7255528/
https://pubmed.ncbi.nlm.nih.gov/29687534/
SIBO and EDS
https://pubmed.ncbi.nlm.nih.gov/37858959/
SIBO and POTS
https://pubmed.ncbi.nlm.nih.gov/29326369/
https://sci-hub.se/10.1016/j.autneu.2018.09.003
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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
Recently we’ve been talking about the low FODMAP diet and how it can be helpful for histamine issues and endometriosis symptoms… but what about what it was designed for - IBS, and by default, SIBO?
Show notes
Low FODMAP diet info
https://www.monashfodmap.com/about-fodmap-and-ibs/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/
IBS and SIBO
https://www.youtube.com/watch?v=Sv8LjTgpmP0
https://www.ibssmart.com/sibo-symptoms-and-diagnosis
https://www.nature.com/articles/s41598-022-05933-1
https://www.msjonline.org/index.php/ijrms/article/view/15048
SIBO and endometriosis
https://pubmed.ncbi.nlm.nih.gov/39959963/
https://pubmed.ncbi.nlm.nih.gov/9660426/
IBS and endometriosis
https://pmc.ncbi.nlm.nih.gov/articles/PMC9357916/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11668458/
https://pubmed.ncbi.nlm.nih.gov/18715239/
https://pubmed.ncbi.nlm.nih.gov/28303579/
https://pubmed.ncbi.nlm.nih.gov/18715239/
Microbiome and endo
https://pmc.ncbi.nlm.nih.gov/articles/PMC10747908/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10904627/
https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2025.1552134/full
https://www.mdpi.com/1422-0067/26/11/5144
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC9962481/
Endo and low FODMAP diet
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/
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/
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
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?
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This EndoLife, It Starts with Breakfast digital cookbook
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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?
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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?
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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?
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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
