Finally, about two months later, I am wrapping up my series on certain vitamins and minerals and their association with period/endo pain when low.

Now, just to recap and highlight, the key nutrients we see associated with more severe menstrual or endo pain when low, or shown to improve menstrual/endo pain are:

• Vitamin A

• Vitamins B1, B6 and B12 (for those of you wondering, folate - otherwise known as B9 - hasn’t been associated with menstrual pain, but does improve ovulation and hormonal health)

• Vitamin C

• Vitamin E

• Calcium

• Zinc

• Magnesium

• Omega 3 fatty acids

So today, we’re focusing on the last one in the series, and that’s vitamin D.

Show notes

Endo, vit D, inflammatory pathways, menstrual pain research

https://www.sciencedirect.com/science/article/abs/pii/S2666571922000202

https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752/#b31-ogs-20205

https://pubmed.ncbi.nlm.nih.gov/6790261/

Vit D and chronic pain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10260782/

Calcium and vitamin D interaction for period pain

https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752

Supplementation for period pain

https://pubmed.ncbi.nlm.nih.gov/30044160/

https://pubmed.ncbi.nlm.nih.gov/29447494/

https://dergipark.org.tr/en/pub/dtfd/article/480596

https://pubmed.ncbi.nlm.nih.gov/27147120/

https://pubmed.ncbi.nlm.nih.gov/36973702/

Reduced pain medication

https://www.researchgate.net/profile/Salem-Alsuwaidan-2/publication/344129773_Vitamin_D_Supplements_as_Adjunctive_Therapy_with_Analgesics_for_Primary_Dysmenorrhea_A_Randomized_Clinical_Trial_-/links/5f53c636299bf13a31a315e0/Vitamin-D-Supplements-as-Adjunctive-Therapy-with-Analgesics-for-Primary-Dysmenorrhea-A-Randomized-Clinical-Trial.pdf

https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-023-02284-5

Vit D studied doses examples

https://dergipark.org.tr/en/pub/dtfd/article/480596

https://pubmed.ncbi.nlm.nih.gov/29447494/

Endo and vit D supplementation

https://pubmed.ncbi.nlm.nih.gov/33508990/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9795583/

Previous episodes in this series

https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b12

https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b6

https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b1

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

https://www.theendobellycoach.com/podcast/mineral-deficiency-period-pain-endo

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Produced by Chris Robson

Some of you may know that I recently completed the elemental diet for SIBO treatment, and today, I wanted to share my experience with the particular formula I used.

Show notes

Endometriosis, SIBO, LPS and the microbiome connection

https://pubmed.ncbi.nlm.nih.gov/9660426/

https://pubmed.ncbi.nlm.nih.gov/39959963/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4519769/

https://www.mdpi.com/1424-8247/16/12/1696

https://www.fertstert.org/article/S0015-0282(14)00666-9/fulltext

Adhesions and surgery

https://www.theendobellycoach.com/podcast/endo-belly-after-endometriosis-surgery?rq=adhesions surgery

SIBO test results interpretation

https://pubmed.ncbi.nlm.nih.gov/28323273/

https://endometriosisnews.com/2020/08/06/how-to-interpret-results-sibo-breath-test/

https://www.theendobellycoach.com/this-endolife-podcast-episodes/how-to-treat-sibo-with-dr-allison-siebecker

SIBO treatment options

https://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/

https://endometriosisnews.com/2020/11/05/antimicrobial-herbs-treat-sibo-right-for-me/

https://endometriosisnews.com/2020/10/08/antibiotics-treat-sibo-guide/

https://endometriosisnews.com/2020/09/24/sibo-treatment-what-to-know/

https://www.theendobellycoach.com/this-endolife-podcast-episodes/how-to-treat-sibo-with-dr-allison-siebecker

Elemental diet

https://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/

https://pubmed.ncbi.nlm.nih.gov/14992438/

mBiota

https://mbiota.com/

https://mbiota.com/pages/mbiota-clinical-trial-results

https://www.cghjournal.org/article/S1542-3565(25)00241-1/fulltext

SIBO relapse, prevention and root causes

https://www.theendobellycoach.com/podcast/sibo-relapse-endometriosis?rq=adhesions surgery

https://www.siboinfo.com/prevention-of-relapse.html

How to test for SIBO

https://www.theendobellycoach.com/podcast/how-to-test-for-sibo?rq=SIBO

My past SIBO treatments

https://www.theendobellycoach.com/podcast/elemental-diet-sibo?rq=SIBO

https://www.theendobellycoach.com/podcast/endometriosis-sibo-treatment?rq=SIBO

https://www.theendobellycoach.com/podcast/my-sibo-treatment-a-negative-test-hydrogen-sulphide-or-sifo?rq=SIBO

All my SIBO episodes

Kuonis syndrome

https://pmc.ncbi.nlm.nih.gov/articles/PMC6791094/

https://tmsforacure.org/expert-information/mast-cells-heart-kounis-syndrome-takotsubo-cardiomyopathy/

https://www.mdpi.com/2077-0383/14/3/768

https://www.ejinme.com/article/S0953-6205(15)00432-X/abstract

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/

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Produced by Chris Robson

Most people with endo are struggling with symptoms, and so the last thing they need is to also struggle with nutrition changes.

That’s why today, I wanted to offer you a quick change that can make a big improvement.

Enter kiwis.

Show notes

Kiwis and gut motility

https://www.theendobellycoach.com/podcast/kiwis-for-constipation?rq=kiwis

Endo and oxidative stress

https://link.springer.com/article/10.1186/1477-7827-7-54

https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/

https://pubmed.ncbi.nlm.nih.gov/22728166/

Endo and vitamin C

https://link.springer.com/article/10.1186/1477-7827-7-54

https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772

Kiwis and vit C

https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/

https://fdc.nal.usda.gov/food-details/1102667/nutrients

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/#:~:text=How much vitamin C do,in your diet every day.

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

https://www.mdpi.com/2072-6643/14/21/4657

https://pmc.ncbi.nlm.nih.gov/articles/PMC4425162/

https://www.mdpi.com/2076-3921/13/3/272

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Produced by Chris Robson

Today I want to do a short episode on a slightly different topic, and that’s how to think of or how to approach your healing journey.

So, in my training with Dr Jessica Drummond at the Integrative Women’s Health Institute, we were taught to always start each coaching session with a celebration - typically, this celebration is tied to our work and the client’s well-being. So, it might be something as small as they ate an apple that week, and apples are a fruit that client doesn’t eat often, or it might be something big, like a low pain period. Often though, client’s love to celebrate things that happen in their lives too, from a sunny day or a nice meal out for their birthday.

But the reason we do this is two fold:

1. Often, because we’re working with chronic illnesses, and usually multiple, sessions can get heavy and we might cover some difficult topics. Starting the session with a win starts the conversation on a lighter, more positive note, that can help the client to not spiral and to notice the good parts of life or the progress in their health, amidst struggles.

2. As I just eluded to, it’s important to acknowledge progress, no matter how small, and this is because symptom improvement doesn’t happen overnight. It happens step by step. You don’t wake up one day with balanced hormones and no endo pain, it’s a process of small changes, leading to the body beginning to shift in it’s inflammation levels, it’s hormone levels, it’s stress response and so on.

Now, I am going to come back to that and why it’s so important in a minute, but the reason I wanted to do this episode today is because over the years I’ve noticed a trend. Clients will often forget about progress, even if a symptom which was a huge problem for them entirely resolves, but there’s still another symptom remaining...

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Produced by Chris Robson

So last week I shared my number one strategy for ensuring your meals are blood sugar balancing.

Today, I want to provide you with some key blood sugar super foods that can really help you on your way to balancing your levels in the short term and in the long term, which in turn, will improve your inflammation and oxidation levels - essential for endo management.

Now, obviously, we’ve already discussed the role of fibre from veggies, protein and healthy fats, and I shared how each of these slow down the release of glucose from foods, so you know the importance of these key foods groups.

But today, I want to give you some specific foods, that have been shown in the studies to give our blood sugar efforts a little (well actually, pretty big) boost.

Show notes

Nuts

https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/

https://pubmed.ncbi.nlm.nih.gov/30395790/ - peanut butter

https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/ - almonds

https://pubmed.ncbi.nlm.nih.gov/21364607/ - pistachios

https://pubmed.ncbi.nlm.nih.gov/24424074/ - pistachios

Viscous fibre

https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9503020/ - flax

https://pubmed.ncbi.nlm.nih.gov/30661699/ - flax

https://www.sciencedirect.com/science/article/pii/S1756464623004061 - chia seeds

https://pubmed.ncbi.nlm.nih.gov/28000689/ - chia seeds

https://ajcn.nutrition.org/article/S0002-9165(23)27235-4/fulltext - psyllium husk

https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011 - psyllium husk

Beans

https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/ - soluble fibre

https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - resistant starch

https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - compared to starchier carbs

https://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/ - compared to starchier carbs

https://pmc.ncbi.nlm.nih.gov/articles/PMC5691712/ - black beans

https://pubmed.ncbi.nlm.nih.gov/28303049/ - chickpeas

Resistant starch

https://www.theendobellycoach.com/podcast/endometriosis-butyrate - gut and endometriosis benefits

https://www.sciencedirect.com/science/article/pii/S1756464622001645 - blood sugar research

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x - insulin

https://pubmed.ncbi.nlm.nih.gov/8092089/ - blood sugar research

https://pubmed.ncbi.nlm.nih.gov/16155268/ - blood sugar research

https://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723 - types of resistant starch

https://pubmed.ncbi.nlm.nih.gov/19562607/ - cooling methods

https://www.researchgate.net/profile/Abdulrahman-Hashem-2/publication/376857067_Effect_of_freezing_and_heating_white_bread_on_the_glycemic_response_of_healthy_individuals/links/658d0d2d2468df72d3dd7101/Effect-of-freezing-and-heating-white-bread-on-the-glycemic-response-of-healthy-individuals.pdf - bread

https://pubmed.ncbi.nlm.nih.gov/17426743/ - bread

https://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf - green bananas

https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar - further listening

https://www.nhs.uk/common-health-questions/food-and-diet/can-reheating-rice-cause-food-poisoning/ - safe reheating instructions for rice

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Produced by Chris Robson

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 

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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.

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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/

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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/

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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.  

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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