Episode Summary

In this final part of our series about releasing your food sensitivities, we're uncovering two more sneaky food triggers—salicylates and FODMAPs—and their surprising connection to inflammation and chronic pain. While eliminating certain foods temporarily can help you identify sensitivities, the real goal is retraining your body to become more tolerant over time. More to come on that in future chapter episodes.

Key Topics Covered

· Salicylates: Naturally found in foods like blueberries, avocados, and coffee, these plant-derived chemicals are also in synthetic forms like aspirin and NSAIDs. Sensitivity usually starts with synthetic exposure but can extend to food sources over time.

· FODMAPs: Short-chain carbohydrates found in certain fruits, dairy, wheat, and legumes. While they can cause gut issues in those with imbalanced gut bacteria, avoiding them long-term can be harmful since they feed beneficial gut microbes.

· Short-Term Breaks vs. Long-Term Solutions: Eliminating foods temporarily can help identify triggers, but the ultimate goal is to rebuild tolerance and restore balance.

Conversation Starter

Have you ever been put on a FODMAP diet by your doctor? How did it go? What was your short-term and long-term experience? Share your thoughts with me and other listeners over on Better Pain Coping on Substack—or just stop by to read extra content and research that didn't make it into the book! Find the link in today's show notes.

Preview to Next Episode

Now that we've covered food-based sensitivities, it's time to explore the next major category of sneaky triggers—chemical sensitivities. We'll break down how everyday chemicals could be fueling your pain and what you can do about it. Don't miss it!

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Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

Food sensitivities, salicylate intolerance, FODMAP diet, gut health, inflammation, chronic pain relief, IBS, food elimination diet, prebiotics, digestive health

#FoodSensitivities #GutHealth #ChronicPain #Inflammation #FODMAP #Salicylates #PainRelief #HealthyEating

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

Food sensitivities can be sneaky, and today we're diving into four lesser-known culprits that might be affecting your health: amines, soy, yeast, and sulfites. If you've ever experienced unexplained skin irritation, digestive discomfort, or respiratory issues, these common food components could be at play. But don't worry—it's not about cutting out more foods forever. The real key is retraining your body to increase its tolerance!

Key Topics Covered

· Amines: Found in foods like strawberries, bananas, and aged cheeses, amines (including histamine) can trigger allergy-like reactions in sensitive individuals. Soy: Often linked to amine sensitivity or hidden in processed foods, soy can be a surprising source of inflammation. Yeast: If you're sensitive to mold, you might also struggle with yeast-containing foods like beer, bread, and blue cheese. Sulfites: Common in dried fruits, wine, and processed foods, sulfites can trigger asthma-like symptoms in those who are sensitive.

· The good news? Your body's sensitivity can change with the right strategy!

Conversation Starter

Which of these four food sensitivities surprised you the most? Have you noticed any symptoms that could be linked to them? Let's chat! Join the discussion over at Better Pain Coping on Substack, where I share extra insights and research not included in the book. Check the links in the show notes!

Preview to Next Episode

We're not done yet! In the next episode, we'll wrap up this series by tackling two final food sensitivities: salicylates and FODMAPs (don't worry, you don't have to memorize what FODMAPs stands for!). See you then!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

Food sensitivities, amine intolerance, soy allergy, yeast intolerance, sulfite sensitivity, histamine intolerance, gut health, inflammation, hidden food triggers, food elimination diet

#FoodSensitivities #GutHealth #Inflammation #HistamineIntolerance #HealthyEating #FoodAllergies

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

Your body might be reacting to certain foods in ways you never connected before. In this episode, we explore common food sensitivities—including dairy, wheat, and caffeine—and how they may be contributing to inflammation, pain, and digestive issues. Learn how to navigate the Release phase, discover smart food substitutions, and take the first steps toward reducing your body's inflammatory burden without unnecessary deprivation.

Key Topics Covered

• Dairy Sensitivities: Understanding the difference between lactose intolerance and dairy protein intolerance, plus practical substitution options.
• Wheat & Gluten: Is it the gluten or the pesticides? The role of glyphosate in gut health and inflammation.
• Caffeine Sensitivity: How genetics impact caffeine metabolism and why caffeine might be contributing to inflammation in some individuals.
• The Release Phase: Why temporary elimination can help you identify triggers and how to reintroduce foods safely.

Conversation Starter

Sensitivity to wheat gets a lot of eye rolls in some circles. Are you the one rolling your eyes, or the one being judged for avoiding gluten? Have you faced skepticism when trying to manage your food sensitivities? Share your thoughts over at my Substack publication, Better Pain Coping—let's talk about it!

Preview to Next Episode

We're continuing our deep dive into food sensitivities! Next time, we're tackling four more common triggers: amines, soy, yeasts, and sulfites. If those sound unfamiliar, don't worry—we'll break it all down and make it simple. See you then!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

food sensitivities, dairy intolerance, lactose intolerance, gluten sensitivity, wheat allergies, glyphosate and health, caffeine intolerance, inflammation and diet, elimination diet, chronic pain relief, gut health

#FoodSensitivities #GutHealth #ChronicPain #EliminationDiet #InflammationRelief #HealthyLiving #BetterPainCoping

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

When making dietary changes, it's essential to focus on sustainable habits. Instead of relying on willpower alone, finding suitable substitutions for inflammatory foods can make a significant difference. This episode discusses how to gradually release processed foods, caffeine, and other inflammatory triggers without feeling deprived. We also introduce the concept of the "Sneaky Three" (food sensitivities, chemical sensitivities, and environmental allergies) any one of which may be impacting your health without you realizing it. Learn how to identify and manage these hidden triggers for long-term relief.

Key Topics Covered

• The importance of substitution over deprivation for sustainable dietary changes.
• Seeking support when eliminating inflammatory foods.
• Understanding the "Sneaky Three": food sensitivities, chemical sensitivities, and environmental allergies.
• How genetic and environmental factors influence inflammatory responses.
• The difference between true allergies and food sensitivities.
• Why total avoidance is not a long-term solution and how to retrain your body's response.

Conversation Starter

Have you noticed any subtle symptoms—like bloating, congestion, or fatigue—that could be linked to your diet or environment? Share your experiences in the comments or join the discussion on my Substack, Better Pain Coping!

Preview to Next Episode

In the next episode, we begin a three-part series on food sensitivities and how to start releasing them in a way that supports your health without overwhelming your body. Don't miss it!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

Anti-inflammatory diet, Processed food alternatives, Food sensitivities, Chemical sensitivities, Environmental allergies, Caffeine alternatives, Chronic inflammation, Blood sugar regulation, Healthy food swaps, Functional medicine approach

#AntiInflammatory #FoodSensitivities #HealthyEating #WellnessJourney #BloodSugarBalance #CaffeineAlternatives #ChronicPainRelief #FunctionalMedicine #HealthTips #NutritionMatters

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

In this episode, we tackle the final piece of the big three—caffeine! While it's a daily staple for many, caffeine has a direct impact on adrenaline and blood sugar, which can contribute to inflammation and chronic pain. We explore gentle ways to step away from caffeine dependency while still maintaining energy and focus. From B vitamins to morning workouts, learn how to power up naturally without relying on that daily cup of coffee.

Key Topics Covered

• The role of caffeine in energy spikes and its impact on blood glucose
• Why coffee, tea, and energy drinks aren't the only sources of caffeine
• Health benefits of coffee and tea—but why caffeine might still be a problem
• Strategies to replace caffeine with natural energy boosters
• The importance of B vitamins, balanced nutrition, and morning movement
• Caffeine-free drink alternatives and adaptogens for stress adaptation

Conversation Starter

What's your experience with caffeine? Have you ever tried cutting it out, and if so, how did it go? Share your story with us in the comments!

Preview to Next Episode

We've completed the big three! In our next episode, we'll set the stage for the next phase of the Body Chemistry Action Plan, helping you take the next steps toward pain relief and optimal health. Stay tuned!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

caffeine alternatives, natural energy boosters, inflammation and caffeine, coffee substitutes, quitting caffeine, caffeine withdrawal, adaptogens, B vitamins for energy, morning workout benefits

#CaffeineFree #NaturalEnergy #HealthyHabits #QuittingCaffeine #EnergyBoosters #InflammationRelief #WellnessJourney

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

Processed foods are everywhere, but are they silently contributing to your inflammation and pain? In this episode, we explore why ultra-processed foods are one of the "big three" dietary culprits and how they overload the body with inflammatory triggers. Learn how to recognize processed foods, why some fats get a bad rap, and easy, practical substitutions to reduce your intake without feeling deprived.

Key Topics Covered

• The hidden dangers of ultra-processed foods and their link to inflammation.
• Why some people seem fine eating processed foods (hint: genetics play a role!).
• Understanding the difference between naturally occurring saturated fats and those in processed foods.
• Simple swaps to satisfy cravings while reducing processed food intake.
• How to listen to your body's cravings and respond with healthier alternatives.

Conversation Starter

What processed food is the hardest for you to give up? Have you found a healthy alternative that works? Share your thoughts over on Substack at Better Pain Coping!

Preview to Next Episode

Next up, we're talking about caffeine—and it's not as straightforward as you might think! Don't miss this deep dive into how caffeine affects inflammation, energy levels, and overall health. See you in the next episode!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

#ProcessedFoods #ReduceInflammation #HealthyEating #PainRelief #HolisticHealth #WellnessJourney #AntiInflammatoryDiet #MindfulEating

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

Are sugar, processed foods, and caffeine contributing to your everyday pain? In this episode, we dive deep into how these three common dietary culprits can trigger inflammation and discomfort. We start with sugar—exploring its addictive nature, unexpected sources, and practical ways to cut back without feeling deprived. Tune in to learn simple but powerful strategies to regain control over your body and reduce pain by making smarter choices.

Key Topics Covered

• Understanding how refined sugar impacts the brain and body.
• Hidden sources of sugar beyond desserts (alcohol, simple carbs, dairy, etc.).
• Effective ways to cut sugar cravings and maintain stable blood sugar levels.
• How fiber, low glycemic foods, and mindful fruit consumption can help.
• Why artificial sweeteners aren't the answer and may make cravings worse.
• Bonus: How smoking dulls taste buds and leads to excess sugar consumption.

Conversation Starter

What's the biggest challenge you face when trying to reduce sugar in your diet? Share your experiences and tips in the comments!

Preview to Next Episode

Next, we're moving on to the second major culprit—processed foods! Learn how they fuel inflammation and how simple swaps can help you feel better fast. See you in the next episode!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!

· Join Better Pain Coping on Substack: For your free yearlong subscription use: dryalingliou.stubstack.com/listener

A community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords

#ReduceInflammation #QuitSugar #HealthyEating #PainRelief #HolisticHealth #NutritionTips #BloodSugarBalance #WellnessJourney

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

Are lingering aches and pains holding you back, even after addressing body mechanics? This episode is all about the Release Phase, the first step in fixing your body chemistry and stopping inflammation in its tracks. Learn how to identify and eliminate key dietary and environmental triggers that could be fueling your discomfort—without falling into the trap of one-size-fits-all solutions.

Key Topics Covered

· A simple 3-question checklist to determine if this phase is right for you

· Understanding the Big Three (sugar, processed food, caffeine) and Sneaky Three (individual biological quirks)

· Why low-grade inflammation often goes undetected in medical tests

· How to experiment with food and lifestyle changes to find what works for YOU

· The importance of stress management while making dietary shifts

Conversation Starter

Have you ever tried an anti-inflammatory diet? What changes did you notice in your pain levels? Was it sustainable for you?

Preview to Next Episode

We're tackling the first (and most addictive) of the Big Three—Sugar! Find out how sugar might be fueling your pain and simple steps to start cutting back. See you then!

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today by using: dryalingliou.stubstack.com/listener It's your community space to share reactions, questions, and experiences.

Keywords

chronic pain relief, inflammation triggers, anti-inflammatory diet, body chemistry, pain management, processed food, sugar detox, food sensitivity, wellness journey, holistic health

#PainRelief #Inflammation #AntiInflammatory #HealthJourney #ChronicPain #Wellness #SelfCare #Healing

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary: In this episode, we dive into the Body Chemistry Action Plan from the Fix the Fire Damage volume of the Everyday Pain Guide series. This comprehensive plan focuses on helping you address your body's chemistry to reduce pain, improve overall health, and prevent future flare-ups. Learn how to implement the three action phases—Release, Retrain, and Reinforce—to support your body's natural healing process. Discover how these strategies can complement your pain management efforts, and find out when it might be time to incorporate the Body Chemistry Action Plan into your self-care routine.

Key Topics Covered

• Body Chemistry Action Plan Overview: Learn how this plan works in combination with the Body Mechanics and Stress Biology Action Plans to improve body chemistry and pain management.
• The Three Action Phases:
• Release: Identify and avoid problematic inputs (food, air, soaps, and lotions) that impact body chemistry.
• Retrain: Focus on liver detox processes, gut health, and other ways to care for your body's natural detoxification system.
• Reinforce: Streamline the elimination of waste through all exits to maintain and reinforce positive changes.
• Pain Management: The Body Chemistry Action Plan is not for instant relief, but rather a long-term strategy to prevent flare-ups and enhance your pain-coping abilities.
• When to Start: This action plan is ideal if you've tried Body Mechanics Action Plans but still experience pain or recurring flare-ups.
• Focus and Flexibility: You can choose to work on one phase at a time or implement all three. Start small, and assess your progress before diving into additional phases.
• The Importance of Early Intervention: Acting early when pain first strikes gives you the best chance to manage or prevent future pain.

Conversation Starter:

What part of your lifestyle do you think impacts your body chemistry the most? Have you noticed any correlation between what you consume and your pain levels?

Preview to Next Episode

Get ready to dive into the Release phase of the Body Chemistry Action Plan. In the next episode, we'll be talking about the steps to release your body's garbage and the small, impactful changes you can make to support your body's natural detoxification process.

Connect and Subscribe

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today by using: dryalingliou.stubstack.com/listener

It's a community space to share reactions, questions, and experiences.

• Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed.

Keywords:

Body Chemistry Action Plan, Pain Management Strategies, Pain Relief, Detoxification, Pain Prevention, Body Mechanics, Early Intervention in Pain

Hashtags:

#PainRelief #BodyChemistry #Detox #PainManagement #FixTheFireDamage #SelfCare #ChronicPain #HealthTips #WellnessJourney #PainPrevention

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Episode Summary

In this episode, we dive into the intricate workings of the gut as a garbage transport system. Learn how the condition of your gut wall affects body inflammation, how leaky gut contributes to pain, and why maintaining a healthy microbiome isn't enough without addressing gut permeability. Discover practical insights for controlling your body's inflammation and taking the next steps toward optimizing your gut health.

In this episode, we unpack the critical connection between your gut, inflammation, and overall pain levels. Discover why a healthy microbiome isn't enough if your gut wall is compromised and learn how the "garbage-out" process plays a pivotal role in your body's fight against chronic inflammation. We'll explore the science behind leaky gut, the sneaky role of lipopolysaccharides (LPS), and practical ways to break the cycle of pain and inflammation.

Key Topics Covered

1. The Gut as a Garbage Transport System:

o How the intestines process neutralized toxins for elimination.

o The gut wall as a barrier between internal and external environments.

2. What Is Leaky Gut and Why Does It Matter?

o How increased gut permeability impacts overall health.

o The role of lipopolysaccharides (LPS) in triggering inflammation.

3. The Glucose-Inflammation-Gut Permeability Cycle:

o High blood glucose and its connection to inflammation and leaky gut.

o How a compromised gut wall creates a cycle of pain and inflammation.

4. The Inflammation Feedback Loop:

o How high blood sugar and gut permeability create a vicious cycle of inflammation and pain.

o The impact of endotoxins (like LPS) sneaking into the bloodstream.

5. Taking Action:

o Foods and nutrients that reduce gut permeability and inflammation.

o Simple strategies to protect your gut wall and break the pain cycle.

Conversation Starter

What role does your gut elimination play in your life? Have you ever noticed a connection between your gut health and body aches or pains? Share your experiences or questions about gut health and inflammation!

Keywords: Gut permeability, Leaky gut, Lipopolysaccharides (LPS), Inflammation and pain, Body chemistry repair, Gut health strategies, Everyday Pain Guide

#GutHealthMatters #LeakyGut #InflammationSolutions #PainRelief #GutBarrierHealth #EverydayPainGuide #GutHealth #LeakyGut #InflammationRelief #PainManagement #BodyChemistry #HealthyLiving

Preview to Next Episode

In the next episode, we'll wrap up this chapter of the Body Chemistry Repair Guide and introduce the actionable steps in the Body Chemistry Action Plan. Stay tuned to discover practical ways to support your gut health and reduce inflammation!

From the book series: The Everyday Pain Guide

• Volume 1: Put Out the Fire

• Volume 2: Fix the Fire Damage

Subscribe to Better Pain Coping on Substack for insights, community discussions, and practical tips to support your body-machine. Claim your free yearlong subscription today!