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 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! 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 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 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! 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

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/ 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 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/ 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

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 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. 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 Dr Linda’s website Bendy Bodies podcast Dr Linda’s Instagram 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

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 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

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 Endo Belly Challenge Episode 73 (pain signals, etc.) Curable Christie’s website This Might Hurt film 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 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 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)79:12<1596::AID-JSFA406>3.0.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 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 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 https://pubmed.ncbi.nlm.nih.gov/24206213/ https://www.nhs.uk/conditions/vitamins-and-minerals/others/ Vit C https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext Zinc 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 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 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