REPLAY: New Year Meditation for Endometriosis

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

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

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

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

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

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

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

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

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

If you’ve been considering eating for endo, or you have been, you may be thinking about or may have already, cut out dairy. But is it necessary to remove dairy entirely for people with endo? The answer is, it’s complicated and really depends on your body and of course, your personal values, because some people may choose to lower or omit their dairy intake for ethical or environmental reasons. So in this series, we’re going to explore all the factors to consider around dairy and endo - because there is a lot to discuss! Read more. Show notes Lactose https://pubmed.ncbi.nlm.nih.gov/28690131/ https://pubmed.ncbi.nlm.nih.gov/20132150/ https://pubmed.ncbi.nlm.nih.gov/26138365/ https://pubmed.ncbi.nlm.nih.gov/9660426/ https://www.sciencedirect.com/science/article/pii/S0958694618300608 https://www.researchgate.net/figure/Lactose-content-of-dairy-products_tbl1_268035497 https://www.ncbi.nlm.nih.gov/books/NBK534631/ A1 casein https://pubmed.ncbi.nlm.nih.gov/28916574/ https://pubmed.ncbi.nlm.nih.gov/24166511/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593102/ Histamines https://pmc.ncbi.nlm.nih.gov/articles/PMC10346277/ https://www.monashfodmap.com/blog/histamines-and-ibs/ https://pubmed.ncbi.nlm.nih.gov/26976734/ https://drbeckycampbell.com/courses/ Probiotic dairy https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full https://www.theendobellycoach.com/podcast/endo-fermented-foods https://pmc.ncbi.nlm.nih.gov/articles/PMC8579104/ https://zoe.com/learn/best-probiotic-foods I am now taking applications for my final one to one coaching cohort of 2024 Apply here: https://www.theendobellycoach.com/coaching Free resources: This podcast!  Endometriosis Net Column Endometriosis News Column Newsletter Instagram Email me: [email protected] 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