With a new year beginning, I am resharing a very old meditation episode. This episode is a visualisation meditation to help you envision how you want to feel in 2024.

I use this visualisation exercise with every one of my clients, to help them see the big picture they want for their health and then to take that big picture and break it down into small, attainable goals. I also use this meditation with course students and with anyone who comes to my free workshops, so you may very well know it!

The key question you will be asking yourself in this meditation is - what if you thrived with endometriosis in 2024?

What would your body feel like?

What would your life look like?

You’ll be invited to envision what your life would be like if you did thrive and if you didn’t - and what one accessible step could you take towards this vision of the future.

Make sure you have a journal to hand, a pen and an hour to really sit with this episode and go deep with this powerful meditation. If now isn’t a good time to do this meditation, it can be truly used at any time of year!

Most people have very strong yet peaceful reactions to this meditation, and find it very enlightening - so I hope it helps you as well.

P.S. This exercise is based on the visualisation we are provided with in our training with the Integrative Women’s Health Institute.

Show notes:

Dr Jessica Drummond

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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

The Christmas season is typically, a time of excess for those who celebrate – and even for those who don’t, New Year’s is right around the corner. For many people, we increase our intake of sugar, alcohol, processed foods, etc. and that’s okay – this episode isn’t about judgement. I love Christmas, including all the food that comes with it, but for many of us, the result can be more pain and a worse period come January, due to heightened inflammation levels.

So today’s episode is all about how to lower the impact of added sugar and blood sugar spiking foods, to lessen inflammation and hormonal imbalances. 

Show Notes

Allulose here or here

Monk fruit

Berberine here or here

Chromium picolinate

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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

So, for those of us who feel social pressure or simply enjoy having a drink with friends or family, I wanted to share some tips that can help lessen the impact of alcohol.

Remember, these are just tips and tricks and if you just want to have a drink and not worry about it, you absolutely can – that’s totally your choice!

Show Notes

https://www.fixyourperiod.com/castor-oil-packs/

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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

In this penultimate instalment on our dairy series, I’m going to cover the effects of dairy on pain, and what to be aware of when managing endo. And yes - it’s not straight forward!

In our first episode on dairy and endo, we discussed A1 casein, but for those who haven’t listened to that episode, let’s cover it again.

A1 casein is a type of milk protein which research suggests some people find triggers intestinal inflammation and gut issues. The data on humans is emerging, and whilst it’s true for a number of people, not everyone will have this inflammatory reaction to A1 casein.

However, if you do experience inflammatory reactions to A1 casein, this can trigger a systemic full body inflammatory response with regular exposure, in a few ways.

Read more.

Shownotes

A1 casein

https://pmc.ncbi.nlm.nih.gov/articles/PMC5593102/

https://www.youtube.com/watch?v=JirAKjC_Kh0

https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1501596/full

https://pmc.ncbi.nlm.nih.gov/articles/PMC7033038/

https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1363455/full

https://pmc.ncbi.nlm.nih.gov/articles/PMC5593102/

https://www.tandfonline.com/doi/10.3109/09513590.2011.588753

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

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

https://pubmed.ncbi.nlm.nih.gov/3488529

https://www.sciencedirect.com/science/article/abs/pii/S1130862119303158

https://www.sciencedirect.com/science/article/pii/S0021925818953226

https://www.sciencedirect.com/science/article/pii/S0015028206014373

https://pmc.ncbi.nlm.nih.gov/articles/PMC9396281

Lactose

https://www.theendobellycoach.com/podcast/endo-belly-dairy

https://pmc.ncbi.nlm.nih.gov/articles/PMC2835780/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9101724/

https://academic.oup.com/rheumatology/article-abstract/47/8/1223/1785625

https://www.jacionline.org/article/0091-6749(91)90180-V/pdf

https://onlinelibrary.wiley.com/doi/full/10.1111/apt.12306

https://pmc.ncbi.nlm.nih.gov/articles/PMC9101724/

Histamines

https://www.sciencedirect.com/science/article/pii/S0021925818953226

https://www.sciencedirect.com/science/article/pii/S0015028206014373

https://pmc.ncbi.nlm.nih.gov/articles/PMC9396281

https://my.clevelandclinic.org/health/articles/24854-histamine

https://integrativewomenshealthinstitute.com/histamine-intolerance-autoimmunity-and-endometriosis/

Arachidonic acid

https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-1039-y

https://pubmed.ncbi.nlm.nih.gov/29610056/

https://www.mdpi.com/2075-1729/13/3/654

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

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One to one coaching info and application

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Produced by Chris Robson

Today I want to shine a spotlight on maca, a herb you’ve probably heard lots about in the wellness space, but for those of us with endo, it can be confusing to know if it’s helpful or whether we should avoid it.

Because maca can help us handle stress and burnout, I thought this busy time of year is a perfect opportunity to talk about it!

Maca is an adaptogen herb, which means it helps our bodies to adapt to physical and emotional stressors. Maca does this by acting on the hypothalamic pituitary adrenal axis (HPA axis) to promote a more normalised stress response.

The HPA axis is a system between our brain and adrenal glands that controls our stress response and our cortisol and adrenaline output. If you want to learn more about the HPA axis, I’ve linked to an episode in the show notes.

Read more.

Show Notes

Maca adaptogenic properties

https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614567/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614644/

Maca and energy/fatigue

https://www.ffhdj.com/index.php/ffhd/article/view/912

https://ffhdj.com/index.php/ffhd/article/view/912/1603

https://www.sciencedirect.com/science/article/abs/pii/S2212429222003364

https://onlinelibrary.wiley.com/doi/full/10.1155/2017/2904951

https://www.sciencedirect.com/science/article/abs/pii/S0141813017351681

https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2024.1360422/full

Maca and hormones

https://www.sciencedirect.com/science/article/pii/S2405654524001483

https://www.tandfonline.com/doi/full/10.1080/09513590.2024.2360085

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614604/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6419242/#bibr89-2515690X19829380

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614596/#R5

https://vuir.vu.edu.au/33971/

https://onlinelibrary.wiley.com/doi/full/10.1155/2015/949036

https://www.researchgate.net/publication/236909766_Hormone-Balancing_Effect_of_Pre-Gelatinized_Organic_Maca_Lepidium_peruvianum_Chacon_III_Clinical_Responses_of_Early-Postmenopausal_Women_to_Maca_in_Double_Blind_Randomized_Placebo-controlled_crossover

https://journals.ekb.eg/article_79449_fda1706194d865cd287c03d88ef02905.pdf

http://eplant.njau.edu.cn/maca/publication/47.pdf

https://onlinelibrary.wiley.com/doi/pdfdirect/10.1002/rmb2.12357

Maca isn’t a phytoestrogen

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614604/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614596/#R5

https://www.theendobellycoach.com/podcast/is-flax-bad-for-endo?rq=flax

Endo and cortisol

https://www.tandfonline.com/doi/full/10.1080/10253890701840610

https://www.theendobellycoach.com/podcast/tired-all-the-time-hpa-axis-dysfunction-and-endo?rq=HPA%20axis

Maca brands (not sponsored/affiliated)

https://supplementhub.com/en-gb/products/maca-powder-gelatinized-227g-gaia-herbs

Recipe

https://www.theendobellycoach.com/burnout-busting-luteal-phase-malted-milk

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

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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

Today is a quick episode but hopefully a helpful one.

Today I want to talk about the glycemic index and the glycemic load of foods, and how you can use these tools to help you manage endo.

The glycemic index and glycemic load are two tools to help you understand how food can affect your blood sugar levels and how quickly they can do so.

Read more.

Shownotes

Glycemic index and load resources

https://glycemic-index.net/glycemic-index-chart/

https://www.sciencedirect.com/science/article/pii/S0002916522004944?via%3Dihub

https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load

https://glycemic-index.net/bran-wheat-oat/

https://glycemic-index.net/glycemic-load/

Endo and blood sugar

https://endometriosis.net/living/diet-sugar

https://www.theendobellycoach.com/podcast/pcos-blood-sugar-endometriosis-megan-hallett?rq=megan

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

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/19E868FB1BE3A08DCFC0D00D7489ACAF/S0954422410000272a.pdf/dietary-therapy-a-new-strategy-for-management-of-chronic-pelvic-pain.pdf

https://www.sciencedirect.com/science/article/abs/pii/S0140673621003895

https://pubmed.ncbi.nlm.nih.gov/3322018/

https://pubmed.ncbi.nlm.nih.gov/24168441/

https://www.sciencedirect.com/science/article/abs/pii/S0891584922001228

https://pubmed.ncbi.nlm.nih.gov/12379575/

https://www.researchgate.net/publication/385491981_Salivary_Prostaglandin_E2_Levels_and_HbA1c_Levels_in_Periodontal_Inflammation_A_Comparative_Analysis_of_Diabetic_and_Non-Diabetic_Patients

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

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This EndoLife, It Starts with Breakfast digital cookbook

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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

Okay so today we’re continuing with our series on dairy and endo, and today we’re taking about hormones.

And I’m going to warn you up front - the research is mixed, and it really comes down to your personal response to dairy. That being said, non-organic dairy can be treated with extra hormones, which may influence our own, so it goes without saying that organic is preferable when possible. Of course, don’t worry about the one offs like an ice cream out or some cream on your dessert in a restaurant, but if you’re regularly eating dairy at home, organic would be a better choice.

I currently having one more space available for one to one coaching. If this is of interest to you, you can reach out on [email protected]

Read more.

Show notes

Organic dairy

https://www.ams.usda.gov/sites/default/files/media/Dairy - Guidelines.pdf - regulations for organic dairy

Insulin/blood sugar/IGF-1

https://pmc.ncbi.nlm.nih.gov/articles/PMC4524299/

https://www.levels.com/blog/what-we-know-about-dairy-and-blood-sugar]

https://pmc.ncbi.nlm.nih.gov/articles/PMC4325471/

PCOS

https://pmc.ncbi.nlm.nih.gov/articles/PMC7696580/#:~:text=Yoghurt appears to be a,of hepatic gluconeogenesis [54].

https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/#:~:text=Conclusions:,consumption and risk of PCOS.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/

Hormones and dairy

https://pmc.ncbi.nlm.nih.gov/articles/PMC4119548/#:~:text=(Table 1).-,The prevalence of anovulatory cycles varied from 3.4% to 18.6,%, data not shown).

https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/

https://pubmed.ncbi.nlm.nih.gov/17329264/

https://pubmed.ncbi.nlm.nih.gov/19496976/

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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

This week we’re taking a pause from the dairy series to give those who don’t want to learn about diary or who feel distressed by the topic for ethical reasons, a bit of a break, as I appreciate it might be a bit much to go back to back with this topic.

So today, I want to answer a question that was asked of me on a call the other day.

And that’s when you’re starting to manage endo, and you put in place various protocols to get your symptoms under control, do you then have to do those strategies forever?

And the answer is no.

Let’s think of it as endo management and endo maintenance.

Read more.

Show notes

Blood sugar resources

https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms

https://endometriosis.net/living/diet-sugar

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

Free resources:

This podcast! 

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Email me: [email protected]

Ways to work with me:

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

If you’ve been considering eating for endo, or you have been, you may be thinking about or may have already, cut out dairy.

But is it necessary to remove dairy entirely for people with endo?

The answer is, it’s complicated and really depends on your body and of course, your personal values, because some people may choose to lower or omit their dairy intake for ethical or environmental reasons.

So in this series, we’re going to explore all the factors to consider around dairy and endo - because there is a lot to discuss!

Read more.

Show notes

Lactose

https://pubmed.ncbi.nlm.nih.gov/28690131/

https://pubmed.ncbi.nlm.nih.gov/20132150/

https://pubmed.ncbi.nlm.nih.gov/26138365/

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

https://www.sciencedirect.com/science/article/pii/S0958694618300608 https://www.researchgate.net/figure/Lactose-content-of-dairy-products_tbl1_268035497

https://www.ncbi.nlm.nih.gov/books/NBK534631/

A1 casein

https://pubmed.ncbi.nlm.nih.gov/28916574/

https://pubmed.ncbi.nlm.nih.gov/24166511/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593102/

Histamines

https://pmc.ncbi.nlm.nih.gov/articles/PMC10346277/

https://www.monashfodmap.com/blog/histamines-and-ibs/

https://pubmed.ncbi.nlm.nih.gov/26976734/

https://drbeckycampbell.com/courses/

Probiotic dairy

https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full

https://www.theendobellycoach.com/podcast/endo-fermented-foods

https://pmc.ncbi.nlm.nih.gov/articles/PMC8579104/

https://zoe.com/learn/best-probiotic-foods

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

Free resources:

This podcast! 

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Ways to work with me:

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

Recently I shared an episode on pycnogenol and the research behind its use for chronic UTIs and interstitial cystitis - and the evidence is pretty impressive.

I mentioned in the show that pycnogenol is one of my favourite supplements for us endo peeps, and I thought I should elaborate on some of the key benefits, for those of you who are curious.

Read more.

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

Show Notes

Endo research

https://pubmed.ncbi.nlm.nih.gov/17879831/

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

https://ri.conicet.gov.ar/bitstream/handle/11336/130924/CONICET_Digital_Nro.f5b315e1-bd81-4dcb-83f0-4e4a751927ce_A.pdf?sequence=2&isAllowed=y

https://www.mdpi.com/2227-9059/11/3/978

Mentstrual pain

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_menstrual_discomfort_16012016_WEB.pdf

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

Histamine intolerance

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_respiratory_health_18012016_WEB.pdf

https://pubmed.ncbi.nlm.nih.gov/22332753/

https://pubmed.ncbi.nlm.nih.gov/31998139/

https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/

Histamine Intolerance 101 Dr. Becky Campbell

https://www.thisendolife.com/this-endolife-podcast-episodes/strategies-for-lowering-histamine-reducing-allergies-endometriosis

https://www.thisendolife.com/this-endolife-podcast-episodes/association-between-endometriosis-allergies

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

Dysautonomia

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_healthy_veins_18012016_WEB.pdf

https://www.pycnogenol.com/applications/circulatory-heart/

https://www.theendobellycoach.com/podcast/pots-dysautonomia-with-endo

https://drive.google.com/file/d/18q4ZAbC7Ism7OcJu39vw_GwPnl-0_5Lz/view

https://www.theendobellycoach.com/podcast/endo-and-dysautonomia

https://www.theendobellycoach.com/podcast/endometriosis-and-ehlers-danlos-syndrome

https://www.theendobellycoach.com/podcast/endo-ic-sibo

https://www.theendobellycoach.com/podcast/jessica-drummond-endometriosis-mcas-hypermobility-dysautonomia

Perimenopause

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/Pycnogenol_Menopause_EN_211.pdf

https://www.ncbi.nlm.nih.gov/books/NBK507826/

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788287

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

Email me: [email protected]

Ways to work with me:

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