In this episode, I’m joined by Eleanor Gardner, physiotherapist and founder of Pelvic Relief, a company dedicated to breaking down barriers in intimate health. Eleanor is on a mission to make evidence-based pelvic health solutions accessible and in this episode, she shares exactly how we can take charge of our own healing from bladder pain syndromes, including IC and chronic UTIs.

We dive into some of the most effective tools for pelvic and bladder rehabilitation, including:

• The must-have tools to optimise your comfort with intimacy and reduce your UTI risk: how they work and who they’re for. 
• Best practices for choosing the right products for you and why this matters
• Lubricants & moisturisers: what to look for and why they’re essential for UTI prevention and comfort.

We also explore supplements for urinary and vaginal health, covering:

• Probiotics for intimate health
• Urinary and vaginal microbiome testing 
• Vaginal pH & perimenopause: how changes impact our UTI risk, plus when, why and how to test vaginal pH.

If you're looking for practical tools and expert advice to overcome chronic UTI bladder pain and IC, this episode is packed with insights you won’t want to miss!

Timestamps:

00:00 - Show Intro  
00:36 - Episode Intro  
01:18 - Introduction to Eleanor and Pelvic Relief  
03:08 - Eleanor’s Background as a Physio and Experience of Different Women’s Healthcare Systems  
06:20 - Dilators  
15:00 - The Therawand  
18:46 - When and How to Keep Up Physio at Home
20:18 - The Ohnut  
23:10 - The Kaito  
27:31 - Lubrication and Moisturisers  
31:24 - Vaginal pH Test Kits  
35:03 - Vaginal Probiotics  
37:41 - Microbiome Screening  
40:50 - Where to Find Eleanor and Pelvic Relief  
43:26 - Episode Outro  

Resources:

For more tips on navigating intimacy without the fear of another UTI and how to communicate your needs to your partner with confidence, listen to Season 1, Episode 6 with sex educator Olivia Teahan, “Navigating Intimacy & UTIs”

https://www.marycotternutrition.com/podcast/navigating-intimacy-and-utis 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode, Heal your Bladder graduate Esther shares her journey from struggling with interstitial cystitis, UTIs and food fear to finally healing from it and eating anything she wants now. 

In this episode, I’m joined by the wonderful Esther, a Heal your Bladder graduate who shares her powerful story of healing from IC after years of relentless UTI flare-ups and pelvic pain.

Before joining the Heal Your Bladder programme, Esther was stuck in a cycle of debilitating symptoms, food fear, and exhaustion — often confined to bed multiple days a week. She opens up about her hesitations around investing in herself, the fear that nothing would work, and the turning point that led her to seek a different kind of support.

Fast forward over eighteen months, Esther is pain-free, flare-free, and living a life that once felt out of reach. Her original goals were to come off Hiprex safely and feel more at ease with food and everyday life. And now, thanks to the Heal your Bladder programme, she’s done exactly that. She enjoys hiking, wearing jeans (yes — even jeans!), and eating in a way that feels fun and nourishing rather than restrictive and miserable.

We talk about the practical changes that helped her get there, including why she chose to go all in with food and lifestyle support rather than simply swapping one pill for another. Esther shares how she slowly shifted from fearing tomatoes to embracing the power of nutrition as a tool for healing from chronic UTI symptoms.

If you’re feeling stuck or wondering if true relief is possible, this episode is for you.

00:00 - Show Intro  
00:36 - Episode Intro  
02:34 - Introduction to Esther and Where She Was at the Start of the Heal Your Bladder Programme, and How She Found Mary  
07:08 - Esther’s Goals at the Beginning of Her Journey and How Far She’s Come  
08:29 - Choices Esther Makes Now  
10:36 - How Esther Overcame Anxiety Surrounding Food  
12:58 - The Importance of Investing in your Health  
13:43 - Particular Things Esther Liked About Working with Mary  
15:58 - Esther’s Healing Timeframe and Where She Is Now, the Effects of Anxious Pain Responses and Coping Strategies  
19:13 - What Esther Would Say If She Were to Recommend the Heal Your Bladder Programme to a Friend  
21:17 - The Importance of Committing to the Work and Embracing a Joined-Up Approach  
25:12 - How Esther’s Story Can Inspire Others  
26:04 - Episode Outro  

Resources

Check out our other Heal your Bladder client success stories, here.

https://www.marycotternutrition.com/blog/category/Success+stories 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode, I’m sharing the four biggest lessons I learned from healing my own IC/chronic UTI naturally. Including: the real cost of continuing with the same mistakes, what changes when we stop making them, and why so many people struggle to take these crucial steps. 

I’ll also walk you through a real client case study, breaking down the dietary approach I use to support bladder healing. Because true healing isn’t just about cutting out endless foods - You want freedom, not restriction. If you’re looking for a whole-body solution that gets to the heart of the issue, this episode is for you. 

0:00  Show Intro  
0:37  Episode Intro  
4:27  A Bit About Mary  
5:27  Lesson 1
9:08  Lesson 2  
12:51  Lesson 3
16:24  Lesson 4  
19:11  What We Can Do Differently  
23:50  Client Case Study – Gillian’s Symptoms and Treatment Prior to the Heal Your Bladder Programme  
25:19  Client Case Study - How we changed Gillian’s Diet 
27:50  Client Case Study - Urinary and Vaginal Microbiome Screening  
30:23  Client Case Study - Applying the Results in Clinic Over 6 Months  
42:27  Client Case Study - How Is Gillian Now?  
43:59  Summary  
46:14  Episode Outro  
46:52  Show Outro  

Check out episode 1 to hear more about how I healed my IC naturally

https://www.marycotternutrition.com/podcast/ep1-i-healed-my-ic-naturally 

Listen to episode 2 to discover how digestion changes a foods acidity

https://www.marycotternutrition.com/podcast/ep2-the-ic-diet-is-a-lie 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode, my client Gwen shares her inspiring journey through the Heal Your Bladder Programme. From a devastating IC diagnosis and debilitating bladder pain to living pain-free and finding the freedom to love life again.

For years, Gwen struggled with daily pain, burning, and exhaustion from recurring UTIs and intermittent bladder flares. The pain was draining. Life was bladder-centred, and it felt like everything revolved around her bladder. But when she started the Heal Your Bladder Programme, alongside other supportive therapies, Gwen found the tools to heal and create long-lasting relief.

Tune in as Gwen opens up about how her life has changed in just six months. How she went from daily bladder pain to feeling free of it, enjoying restored energy, better sleep, and even a diet she once thought was impossible.

Her story is a powerful reminder that with the right support and understanding of your body, healing is possible.

If you've ever felt stuck, frustrated, or terrified that life will never feel the same again, this episode is a must-listen.

0:00 - Show Intro
0:37 - Episode Intro
1:12 - Gwen’s Struggles Before the Heal Your Bladder Programme and What Led Her to Reach Out
2:59 - What Drew Gwen to Mary Specifically
3:26 - Testing
4:17 - Hesitations Gwen Had About Joining the Heal Your Bladder Programme
6:02 - What Gwen Enjoyed Most About Working with Mary 
7:55 - Biggest Changes and Improvements Since Completing the Programme
10:21 - Gwen’s Advice for Anyone Considering the Heal Your Bladder Programme
12:06 - How Gwen Transformed Her Relationship with Food and Let Go of the IC Diet
13:51 - Finding Trust and Support in Mary on the Healing Journey
15:00 - Episode Outro
15:26 - Show Outro

Check out our other Heal your Bladder client success stories, here.

https://www.marycotternutrition.com/blog/category/Success+stories 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Are you noticing changes in your bladder or urinary health and wonder if it’s hormonal or possibly linked to perimenopause? You’re not alone! In this episode, we dive into how hormonal shifts, particularly declining oestrogen from our late 30s onwards can influence bladder function, urinary symptoms, and even our susceptibility to UTIs.

I’ll share insights into why these changes happen, what your symptoms might mean, and practical steps you can take to support your bladder health during this transitional phase.

Whether you’re dealing with urgency, vaginal discomfort, or recurrent UTIs, this episode will help you understand what’s going on in your body and empower you with tools to feel better.

Let’s break down the connection between hormonal changes, perimenopause and your bladder so you can approach these changes with clarity and confidence.

0:00 - Show Intro  
0:35 - Episode Intro  
2:08 - The Role of Oestrogen in Maintaining the Health of our Bladder and Vaginal Health
5:50 - Thrush-Like Symptoms and the Importance of Testing  
7:19 - Why Hormonal Changes can Increase the Risk of Infection  
10:14 - Seeking Professional Help  
12:02 - The Benefits of Vaginal HRT  
14:24 - Supporting Vaginal and Urinary Health with Probiotics  
19:13 - Tissue Integrity and Supporting Skin with Nutrients  
19:48 - Omega-3 to Reduce Inflammation and Improve Tissue Hydration  
20:39 - Staying Hydrated with Vaginal Moisturisers  
21:27 - Effects of Lowering Oestrogen on the Pelvic Floor Muscles
22:46 - Episode Outro  
24:11 - Show Outro  

If you prefer reading to audio, you might enjoy this blog post 

https://www.marycotternutrition.com/blog/ic-or-menopause 

Listen to episode 6 with Olivia Teahan for more tips on vaginal health, lubes and moisturisers.

https://www.marycotternutrition.com/podcast/navigating-intimacy-and-utis 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode, I sit down with Rachel Gofman, Doctor of Physical Therapy and Pelvic Pain Coach, to explore her incredible journey of healing from IC and chronic pelvic pain using a mind-body approach. After trying every diet, test, and treatment available, Rachel found her breakthrough by addressing the emotional and nervous system components of her symptoms.

Rachel now dedicates her career to helping women with conditions like IC (interstitial cystitis), vulvodynia, pudendal neuralgia heal their pain and rediscover safety in their bodies. 

We dive deep into:

• Why pain can persist long after the initial trigger, like a UTI, has resolved.
• How hypervigilance around perceived food triggers can worsen symptoms, and how to break free.
• What it means to "feel safe" in your body and why this is essential for healing chronic pain.
• Practical tools for calming the nervous system during flares.
• Why progress might feel slow and how to stay hopeful on your healing journey.

Rachel’s compassionate and expert perspective will inspire anyone struggling with chronic pelvic pain to consider the profound role of the mind-body connection in their recovery.

Rachel shares her work and resources for healing chronic pelvic pain through coaching and holistic support. Don’t miss this powerful conversation. It might just change how you view healing.

0:00 Show Intro  
0:37 Episode Intro  
1:39 Rachel Intro  
2:13 Rachel’s Journey and How She Discovered a Mind-Body Approach  
6:22 What Is Mind-Body Healing  
8:30 Navigating Food Fear  
12:06 Exposure Tools to Overcome Food Sensitivities  
15:59 Setting Realistic Time-Frame Expectations  
18:28 How to Open Yourself to Mind-Body and Understanding Language  
25:52 Integrated Healing Strategies  
27:18 Subconscious Processes and the Brain Using Context as a Trigger  
33:37 Shifting Attention to Safety  
34:49 Affirmations, Positive Thought Work, and Reframing  
38:35 Are Certain Personalities Susceptible to Chronic Pain?  
42:51 How Rachel Guides Clients to Recovery  
48:16 Where to Find Rachel  
49:33 Show Outro  

Connect with Rachel:

https://www.instagram.com/thepelvicpaincoach/

Read: The Way Out by Alan Gordon:

https://www.curablehealth.com/books/alan-gordon/the-way-out-approach-to-healing-chronic-pain 

Read: The Source by Dr Tara Swart

https://www.taraswart.com/the-source/ 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

I’m thrilled to be joined by Olivia Teahan, a sex educator and founder of the Sx Sláinte project (slawn-che), which provides concise, relevant, and shame-free perspectives on sex.

We’ll be tackling some of the most pressing concerns for women navigating intimacy while facing challenges like chronic bladder pain, the fear of UTIs, and perimenopausal changes that can make intimacy feel uncomfortable or even daunting.

Olivia’s work empowers adults to cultivate healthier, more pleasurable connections with their own bodies and with others. Drawing on her background in law, public health, and psychosexual therapy training, she creates engaging workshops and resources that break down stigmas around health and intimacy.

With her passion for women’s empowerment, LGBT+ health, and more, Olivia brings a compassionate and practical approach to navigating sexual wellness with ease and confidence, even in the face of health challenges.

We dive into some of the most pressing concerns for women navigating intimacy when faced with challenges like chronic pain, fear of UTIs, and perimenopausal changes. Olivia shares:

• Tips for improving comfort during intimacy for those with chronic pelvic, bladder, or vaginal pain.
• How to communicate with partners about your needs and maintain healthy relationships when intimacy feels daunting.
• Practical advice for those fearing intimacy due to a history of painful sex or recurrent urinary tract infections.
• Insights into elevating pleasure during peri/menopause.

Whether you’re feeling anxious about your intimate life because of UTIs or bladder pain, or simply looking for guidance on how to feel more at ease, this conversation is packed with actionable advice and supportive insights.

Listen in and discover how to reclaim your confidence, find comfort, and build deeper connections.

0:00 Show Intro  
0:37 Episode Intro  
2:28 Olivia Intro  
8:02 Preparing Emotionally for Intimacy  
15:32 Impact on Relationships and How to Communicate Changes With Our Partner  
22:47 Self-Pleasure and Sensuality  
32:00 Communicating With a New Partner  
36:30 Broaching Testing With Your Partner  
41:51 Protection and Comfort, Toys and Hygiene  
48:30 GP and Healthcare  
53:27 Community  
54:48 Menopause and Perimenopause  
1:00:14 Connect With Olivia  
1:02:23 Show Outro

www.sexsiopa.ie  https://www.instagram.com/an_siopa_gneas/ 

https://pelvicrelief.co.uk/ 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode of the Heal your Bladder podcast, we’re uncovering the truth about UTI testing and what your doctor might not tell you.

If you’ve ever been told your urine culture test came back “normal” despite experiencing all the symptoms of a UTI, this episode is for you. I’ll explain why culture tests often fall short, how advanced genetic testing like PCR and Next-Generation Sequencing (NGS) can reveal what cultures miss, and what this means for anyone dealing with chronic UTIs or interstitial cystitis (IC). 

We’ll dive into the strengths and limitations of these testing methods, so you can understand what’s really going on in your bladder and how they fit into a broader strategy for bladder healing. 

If you’re ready to get to the root of your bladder issues with more reliable and actionable urinary testing, tune in for the insights you need to truly advocate for your health. 

If you prefer reading to audio, you’ll love this blog post 

https://www.marycotternutrition.com/blog/why-ic-could-be-a-uti 

0:00 Show Intro  
0:37 Episode Intro  
2:13 Getting Answers to Your Bladder Pain  
3:39 Mary’s Experience Getting Help for UTI Symptoms  
6:54 Unreliability of Urine Culture Test Methods  
9:48 Functional Tests: The Difference Between PCR and NGS Tests  
12:36 What Tests Are Included in the Heal Your Bladder Programme?  
17:58 Other Urinary Test Methods Available  
22:10 Accessing Advanced Urinary Screening  
25:12 Episode Outro  
27:16 Show Outro  

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode of The Heal your Bladder podcast, we dive into the buzz around the low-oxalate diet for managing interstitial cystitis (IC) and bladder pain. While it’s tempting to try cutting out oxalates in hopes of relief, is this diet really the answer?

Join me as we unpack the origins of the low-oxalate theory, its potential downsides, and why it might be doing more harm than good. We’ll explore the vital role of nutrients like magnesium and calcium in calming pelvic tension and supporting bladder healing, and how restrictive diets can rob your body of these essentials.

I’ll also share what’s really at the root of IC and chronic bladder pain and how making smarter food choices that work with your body’s natural processes can lead to real, long-lasting relief. 

If you’re ready to move past food fears and focus on what your body truly needs to heal, this episode is for you. Tune in to take the first step toward finding freedom from IC and bladder pain. 

If you prefer reading to audio, you’ll love this blog post 

https://www.marycotternutrition.com/blog/low-oxalate-diet-ic 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In this episode, we delve deep into the relentless cycle of recurrent urinary tract infections (UTIs) and uncover effective strategies to break free once and for all. If you're exhausted from dealing with frequent or persistent UTIs, and you’re desperate to know how to stay infection-free after finishing antibiotics, this episode is for you. I understand the fear, the dread, and the constant worry of wondering when the next UTI may strike. But there is hope. With the right nutritional approach, you can break this cycle. We'll explore the reasons why UTIs keep coming back (it’s not just because you enjoyed a tumble with your belle or beau), reveal the crucial role of key nutrients and probiotics in supporting bladder health, and explain how to strengthen your body's natural defences. Learn practical tips on maintaining a healthy balance of bacteria, supporting your immune system, and protecting your bladder's mucosal lining to enjoy more bladder harmony. Tune in now to discover how you can take control of your bladder health and prevent future infections so you can live without the constant fear of another UTI.

If you prefer reading to audio, you’ll love this blog post 

https://www.marycotternutrition.com/blog/what-to-do-about-utis 

Connect with Mary:

• Go deeper with Mary’s free ebook, How to Heal your Bladder with Food.‍
• Follow Mary on Instagram ‍ https://www.instagram.com/marycotter.nutrition/
• Mary’s website https://www.marycotternutrition.com/
• The Heal your Bladder programme https://www.marycotternutrition.com/heal-your-bladder
• Disclaimer

DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.