Episode 16:

Exercise is good for PSC.

Here are 4 specific reasons why.

1. Reduces inflammation 🔥 PSC drives chronic systemic inflammation. Appropriately dosed exercise is one of the most evidence-based ways to reduce it. Not too little. Not too much. The sweet spot matters.

2. Preserves muscle mass 💪 PSC creates conditions for muscle loss — sarcopenia. Lower muscle mass = worse outcomes with liver disease. Resistance training is the most effective intervention. This is a health decision. Not just a fitness one.

3. Mental health + quality of life 🧠 Improved mood. Reduced anxiety. Better sleep. More agency. That last one matters with PSC — because a lot already feels out of your control.

4. Liver function support 🫀 Exercise improves blood flow to the liver. Reduces fatty liver accumulation.Supports metabolic health broadly. All of which helps a liver that's already under stress.

Exercise is good for PSC.

The key is applying it intelligently.

Download The PSCFIT Traffic Light System to understand how to approach your day, each and every day!

Access it here!

https://pscfit.kit.com/profile/links

MOVEMENT | MINDSET | MANAGEMENT

Episode 15: Does Primary Sclerosing Cholangitis (PSC) case fatigue?

ALL THE PSCFIT LINKS NEEDED BELOW

https://pscfit.kit.com/profile/links

Management week.

And we're starting with the most common thing I hear from PSC Warriors.

"I'm exhausted. All the time. And I don't know why."

Short answer — PSC causes fatigue. Yes.

But the short answer doesn't tell you why it's so unpredictable. Why it arrives without warning. Why it doesn't respond the way normal tiredness does.

This episode does.

What's covered:

• ✅ How PSC affects liver function and energy production

• ✅ The bile flow factor — and why vitamin D matters

• ✅ What systemic inflammation actually costs you

• ✅ Why sleep disruption compounds everything

• ✅ What this means for training decisions

Forward this to someone in your life who doesn't quite understand why PSC fatigue is different from just being tired.

It might be the clearest explanation they get.

Thank you so much for listening to todays episode!

It genuinely means the world to me!

If you want a little more of PSCFIT - click this LINK and get access to everything 💚

That link again RIGHT HERE

Below show notes have been auto generated by AI.

Understanding the Hidden Mental Battles of PSC

This episode explores the often-overlooked psychological challenges faced by those living with Primary Sclerosing Cholangitis (PSC). From uncertainty to identity shifts, Thomas Fowler shares insights that resonate with anyone navigating a chronic illness, emphasizing the importance of addressing mental health alongside physical management.Key topics:

• The relentless uncertainty and its psychological toll

• The invisibility of PSC and its impact on social interactions

• Guilt and its role in mental load and daily stress

• Identity shifts caused by living with PSC and grieving past selves

• The significance of mindset as a foundation for sustainable health

• Practical advice on confronting mental health challenges associated with PSC

• Community support and breaking isolation through shared experiences

• The connection between mental well-being and physical health management

• Upcoming focus on fatigue management in the next episode

Timestamps: 00:00 - Introduction to the mental battle of PSC and its unseen effects

00:30 - The ongoing uncertainty and psychological costs

01:12 - How invisibility worsens mental exhaustion

02:06 - The physical symptoms vs. external appearance

03:09 - Naming the mental challenges without immediate solutions

03:43 - The relentless nature of uncertainty in PSC

04:42 - How uncertainty influences planning and emotional resilience

05:38 - The toll of invisibility and explaining PSC to others

06:42 - The hidden exhaustion from managing perceived invisibility

07:21 - Questioning self-perception and self-doubt

08:49 - Guilt’s role in mental health and social dynamics

09:48 - The feeling of loss and identity shifts post-diagnosis

10:35 - How PSC alters self-perception and personal identity

12:38 - The negative impact of unaddressed guilt on daily life

13:41 - The importance of mindset in physical and mental health

15:09 - Overcoming loneliness and fostering community support

16:17 - A preview of next week’s focus on fatigue management

17:04 - Closing remarks and encouragement to share and subscribe

Remember: Managing PSC is as much about mental resilience as it is about physical health. You're not alone in this fight.

Is it safe to exercise with PSC? If you’ve been searching for answers, you’re not alone. 🤔

Share with someone who needs to hear this!

I know how frustrating it is to find vague information online.

Most resources just leave you hanging, saying to stay active without giving real guidance.

But here’s the truth: exercise can be incredibly beneficial for those of us with PSC. 💪

Research shows that appropriate exercise supports liver function, reduces systemic inflammation, and even boosts your mood.

But it’s not just about working out hard; it’s about working out smart.

- Match your workout intensity to how you feel that day.

- Forget the "no pain, no gain" mentality. Progress comes from understanding your body, not pushing through discomfort.

- Treat rest as essential, not as a failure. Your body needs time to adapt and recover.

So, is it safe? Yes! Just be sure to listen to your body and adjust as needed.

Remember, if it feels overwhelming, reach out to your healthcare team for guidance. They can help you navigate your fitness journey with PSE.

Let’s tackle this together!

What’s your experience with exercise and PSC?

#PSCWarrior #ExerciseWithPSC #HealthJourney #LiverHealth #PSCFIt

Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs!

The PSCFIT Traffic light system - CLICK HERE

Follow on Instagram. - CLICK HERE

Challenging PSC Fitness Norms: The Traffic Light System for Daily Decision-MakingDiscover a simple yet powerful framework designed specifically for adults living with PSC—a system that removes guesswork from your daily training decisions, reduces guilt, and promotes sustainable progress. Perfect for managing energy levels and symptoms without the pressure to push through when your body needs rest.Main Topics Covered:

• How the PSC Fit Traffic Light System simplifies daily training choices
• Differentiating red, amber, and green days and what each means for your workout
• The mental and emotional aspects of managing PSC and training
• Practical questions for quick daily check-ins
• Encouragement to test and adapt the system over two weeks

• Thomas Fowler introduces the PSC Fit Traffic Light System—red, amber, and green zones—and explains how to assess your day in less than a minute
• Detailed breakdown of what each zone indicates for your body's current state and training options
• Emphasis on listening to your body and practicing self-compassion outside conventional fitness stereotypes
• Four simple questions to determine your current capacity and plan accordingly
• Personal insights into the importance of mental resilience and emotional capacity
• How to incorporate this routine into daily life and the benefits of consistent self-assessment
• Invitation to download a free mobile-friendly version of the system for daily use
• Thomas encourages listeners to apply the system for 7-14 days and share their experiences

Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT links: https://pscfit.kit.com/profile/linksMOVEMENT | MINDSET | MANAGEMENT

Ever feel like you’re failing at fitness? You’re not inconsistent; your energy system is just unpredictable.

Tag someone who needs to hear this! 

When you start a workout routine, it feels great... until PSC kicks in. You wake up exhausted, and suddenly your motivation is gone. 

But here’s the truth: it’s not you. It’s the system you’re trying to fit into. Traditional fitness advice assumes a predictable energy system, but PSC changes the game. 

Think of it like filling a bucket with water. Some days, your bucket is full; other days, it’s just an egg cup. Pouring the same amount into a smaller bucket doesn’t mean you’re failing—it just means you need to adjust your expectations.

Remember, the goal isn’t to be consistent like everyone else; it’s to understand and adapt to your unique energy reality. 

So next time you feel like you’ve fallen off track, save this message. You’re not the problem; your system is.

Stay tuned for next week’s episode on the PSC Fit Traffic Light System—it's a game changer! And don’t forget to get your free fatigue and fitness audit linked in the bio.  

Peace.

Thank you so much for listening to today's episode.

Ever left your meal prep out overnight? 😱 Here’s why having a backup plan is crucial for your health journey!

Tag someone who needs to hear this! 🙌

Life happens, and sometimes our best-laid plans go awry.

This week, I faced a meal prep disaster that made me rethink my approach to staying fuelled. I left my food out all night.... and I didn't have the stomach to trust it. I relied on my backup plan to keep my energy up.

Here’s the thing: having a plan B isn’t just for meals. It applies to every aspect of our lives, especially when living with PSC. Whether you want to hit the gym but feel low on energy or need a pick-me-up during your day, what’s your backup plan?

Take a moment to assess your week ahead. Don’t let unexpected hiccups derail your progress. Instead, embrace the chaos and have a strategy ready.

Still figuring this out myself, but I know having a backup plan makes all the difference!

👉 Check out my PSC Fatigue and Fitness Audit –  ⁠https://pscfit.kit.com/profile/links

Please tag, share PSCFIT on your socials.

And of course, subscribe to the pod, wherever you listen!

Where invisible illness meets visible strength! 

Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qr

 https://pscfit.kit.com/profile/links

Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! GET YOUR FREE AUDIT HEREhttps://forms.gle/kwyecGq6tF2uyPbD7Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/linksAre you tired of feeling tired?If you’re living with PSC and find yourself waking up exhausted, despite your best efforts to manage your health, you’re not alone. In this post, I’ll share three actionable strategies to help you combat fatigue and feel stronger in your body again.Let’s dive into the three key strategies that can help you regain control of your energy levels!1. Understanding Your Energy LevelsIn my experience, understanding how your body is currently feeling is crucial. Here’s how you can do that:PSC Fit Traffic LightsWhy this matters The PSCFIT Traffic Lights system helps you assess your energy and pain levels daily.Nutrition as a FoundationNutrition plays a vital role in managing fatigue. Here are the essential dietary strategies you should prioritise:Focus on Complex Carbs and Lean Proteins- Why this matters:Starting your day with the right nutrients helps stabilise your energy levelsTrack Your SymptomsKeeping track of your symptoms is essential for understanding your body’s patterns. Here’s how to do it effectively:Keeping a Symptom Journal- Why this matters: It allows you to identify triggers and patterns in your fatigue.In summary, managing fatigue while living with PSC doesn’t have to be overwhelming. By utilising the PSC Fit Traffic Lights system, focusing on nutrition, and tracking your symptoms, you can regain control of your energy levels. Remember, it’s essential to prioritise your health and take actionable steps toward feeling better. If you found this post helpful, I encourage you to share it with fellow PSC warriors who might be struggling with fatigue. For more personalised guidance, consider completing the PSC Fit fatigue audit, which will help tailor your approach to managing your energy levels.Frequently Asked QuestionsWhat is PSC?PSC, or Primary Sclerosing Cholangitis, is a chronic liver disease that can lead to fatigue among other symptoms. Understanding your condition is key to managing it effectively.How can I improve my energy levels?Focus on nutrition, track your symptoms, and establish daily routines that prioritise your energy management.Is it normal to feel fatigued with PSC?Yes, fatigue is a common symptom experienced by many living with PSC. It’s essential to develop strategies to manage it effectively.

Episode 8: Getting back to it - Post Primary Sclerosing Cholangitis flare / consecutive RED DAYS!!!

Are you feeling weak after a flare-up? Here’s how to get back into training without feeling overwhelmed! 

👉 Tag someone who needs to hear this.

Returning to training post-flare can be confusing and frustrating. It’s common to feel weaker and low on energy, making it tough to know where to start. Many people either do nothing, staying stuck, or they push too hard, risking another flare-up.

Here’s a simple approach: lower the bar! Start your workouts lighter than you think you need to. Your mind remembers what you used to do, but your body may take time to catch up. Consistency beats intensity, especially right now.

Next, build your training around your energy, not just motivation. Your energy levels will fluctuate, so adapt your workouts accordingly. On good days, aim for your full session; on tougher days, focus on lighter activities like walking.

Lastly, prioritise movement quality and recovery. Simple, controlled movements and proper recovery strategies—like sleep and nutrition—are key to rebuilding your strength.

Remember, it’s all about moving forward at your own pace. If you're ready to rebuild with a tailored plan, DM me at @pscfit. Let’s do this together!

Still figuring this out? You’re not alone. 

#PSC #ChronicIllness #FitnessJourney #HealthTips #StrongerTogether

Thank you so much for listening to today's episode.

Please tag, share PSCFIT on your socials.

And of course, subscribe to the pod, wherever you listen!

Where invisible illness meets visible strength! 

Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qr

The PSCFIT links:

 https://pscfit.kit.com/profile/links

Can I lift as a PSC warrior?

The answer is YES! 💪

Tag someone who needs to hear this!

Living with PSC doesn’t mean you can’t lift weights. You just need to be smart about it!

Here are three golden rules:

1️⃣ Always check in with your PSCFIT traffic light system before training.

Are you in the red, amber, or green?

2️⃣ Strength train at least 2-3 times a week with a day's rest in between.

Remember, rest can also be active recovery!

3️⃣ Aim for 150 minutes of cardio per week.

Yes, that's just about 21 minutes a day!

Walking is a fantastic low-impact option that keeps your body moving.

The key is to work at 70% of your ability.

This way, you won’t burn out and can keep showing up consistently.

Movement is medicine!

If this episode helped you, share it with another PSC warrior because no one should figure this out alone! 💚

Thank you so much for listening to today's episode.

Please tag, share PSCFIT on your socials.

And of course, subscribe to the pod, wherever you listen / watch.

Where invisible illness meets VISIBLE STRENGTH! 

Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qr

The PSCFIT Traffic Light System link -
 https://pscfit.kit.com/profile/links