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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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 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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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 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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Produced by Chris Robson

Dr. Linda Bluestein is a board-certified anesthesiologist, integrative pain medicine physician and former ballet dancer who specialises in coaching and educating dancers and other athletes and individuals at increased risk of hypermobility disorders.

Dr Linda’s own experience with h-EDS eventually led her down a career path change that has seen her help countless others to live well with hypermobility and avoid chronic pain development. She is widely published, considered an expert on hypermobility disorders, and has lectured internationally.

In this episode, Dr Linda and I sit down to discuss the link between Hypermobility spectrum disorders, hypermobile-Ehler’s Danlos syndrome, mast cell activation syndrome and endometriosis.

Here’s what we cover:

• What we mean by generalised hypermobility, hypermobility spectrum disorders and hypermobility-EDS, and how they differ.

• What are the signs and symptoms of these conditions.

• The link between h-EDS and menstrual disorders, bladder dysfunction and pelvic pain and Dr Linda’s approach to addressing these problems.

• What mast cell activation syndrome is, how it is associated with hypermobility and EDS, and how it may be a driver behind EDS and endometriosis.

• The link between SIBO and h-EDS and connective tissue disorders.

• Dr. Linda’s key strategies for managing symptomatic hypermobility and h-EDS.

Show Notes

Dr Linda’s website

Bendy Bodies podcast

Dr Linda’s Instagram

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Produced by Chris Robson

Do you get full body pain? Does it affect your muscles, nerves or joints? Do you find that you need to rest after walking or find you tired more easily than others?

It might not just be endometriosis.

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 - and out of those with this type of EDS, 6-23% have endometriosis. But that’s not where the connection ends…

• 32-77% of those with EDS have vulvodynia and or pain with sex.
• 33-75% have heavy menstrual bleeding. 
• 73-93% have painful periods.

You all know I’ve been fascinated with the world of chronic pain science for a long time now. In fact, I did an episode on lowering pain signals through calming the brain and nervous system back in 2019 but I’ve been on a continuously evolving research journey since. And this research has led me to Curable, an app for chronic pain, that works by helping to reprogram the brain and nervous system so we can unlearn pain pathways and reduce chronic pain flare ups. I absolutely love Curable, and use it with my clients to help them to address the ways in which trauma, stress and a heightened nervous system could be contributing to their pain levels. Often I find it’s the missing piece of the puzzle in someone’s endo healing journey.

So I am so excited to introduce you to this week’s guest, social worker and psychotherapist Christie Uipi. Christie is on the Scientific Advisory Team at Curable, and is specialised in chronic pain, depression and anxiety. After enduring years of chronic pain herself, Christie went on to not only cure her chronic pain but also to specialise in treating it!

In today’s episode, we discuss:

• Christie’s personal story with chronic pain.

• How all pain is made in the brain and how that differs from being told endo pain is just “all in our heads”.

• How pain evolves to become chronic and how that changes the brain and nervous system.

• What factors influence chronic pain for better or worse.

• How to identify if pain is from tissue damage vs. an upregulated nervous system.

• How an upregulated nervous system can directly influence endometriosis pain.

• Exercises to begin reprogramming the brain to lower pain signals.

I really hope this episode is useful to you and perhaps it will be the missing link you’ve been looking for in your own healing journey.

Show Notes

Endo Belly Challenge

Episode 73 (pain signals, etc.)

Curable

Christie’s website

This Might Hurt film

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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

Today we’re continuing with our series on low micronutrient levels and the impact on period and endo-related period pain.

Vitamin A is an antioxidant, which may have significant benefits for endometriosis pain.

Read more.

Show notes

Oxidative stress, endo and period pain

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

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

https://pmc.ncbi.nlm.nih.gov/articles/PMC7602455/

https://www.mdpi.com/2075-1729/13/6/1308

Low levels of vitamin A

https://pubmed.ncbi.nlm.nih.gov/31734759/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10303710/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0310995

https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-024-01895-x

https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-015-0179-6

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

Treatment with diet

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

https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1

https://pmc.ncbi.nlm.nih.gov/articles/PMC9096837/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/

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

https://pmc.ncbi.nlm.nih.gov/articles/PMC3704564/

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

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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

Today we’re continuing with our theme of micronutrients and their impact on endo pain and period pain. Today, we’re talking about B12.

Research on the use of B12 for pain suggests that B12 can reduce chronic pain (and menstrual pain) through various methods.

Firstly, B12 can inhibit the production of the inflammatory prostaglandins which are responsible for pain and inflammation, and are found to be especially high in people with endometriosis and dysmenorrhea (which is the medical term for period pain).

Additionally, B12 plays a role in supporting nerve health and pain signally pathways, which can influence pain perception. If nerves or pain signalling pathways are comprised, this could increase pain levels. This is particularly relevant to those of us with endo who are suffering with nerve related pain due to endo on the nerves, nerve damage from surgery, leg pain, etc.

Read more.

Show notes

B12 pain benefits and endo/prostaglandin link

https://pmc.ncbi.nlm.nih.gov/articles/PMC7468922

https://pubmed.ncbi.nlm.nih.gov/30700078/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/

https://pubmed.ncbi.nlm.nih.gov/20511671/

B12 and endo

https://www.mdpi.com/2227-9059/11/2/450

https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355

https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-024-01895-x

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

B12 and period pain

https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419

https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS

B12 and period pain relief

https://pubmed.ncbi.nlm.nih.gov/30700078/

https://www.sciencedirect.com/science/article/abs/pii/S0271531700001524

https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS

Supplementation

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

https://www.seekinghealth.com/blogs/education/methyl-free-vs-methylated-do-you-need-a-non-methylated-supplement

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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