This EndoLife

Recently I’ve talked a lot about the gut microbiome and endo, but today, I want to do a very short episode on the bladder microbiome, but specifically, a supplement or plant extract that could help us.

For those of you who deal with bladder pain or recurrent UTIs, I’m hoping this episode is helpful.

Interstitial cystitis has been dubbed as the ‘evil twin’ of endometriosis by researchers, and is characterised by bladder pain, increased frequency, pressure, and trouble emptying the bladder to name a few of the key symptoms.

Interstitial cystitis doesn’t have just one cause; often there are multiple layers ranging from pelvic floor dysfunction, histamine issues, nerve hypersensitivity, chronic embedded UTIs, inflammation and more.

Read more.

Show notes

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

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

IC endo research and podcasts

https://pmc.ncbi.nlm.nih.gov/articles/PMC3043443/

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

https://www.theendobellycoach.com/podcast/chronic-uni-treatment-semaine

https://www.theendobellycoach.com/podcast/root-causes-of-bladder-pain-with-endometriosis

https://www.theendobellycoach.com/podcast/nutrition-bladder-pain-brianne-thornton

https://www.theendobellycoach.com/podcast/diet-and-natural-treatment-options-for-interstitial-cystitis-and-bladder-pain

https://www.theendobellycoach.com/podcast/how-your-nervous-system-affects-interstitial-cystitis-and-endo-pain

https://www.theendobellycoach.com/podcast/equal-treatment-for-black-endometriosis-patients-and-plevic-floor-physiotherapy

https://www.theendobellycoach.com/podcast/supplements-for-interstitial-cystitis

https://www.theendobellycoach.com/podcast/new-ic-subtypes

https://www.theendobellycoach.com/podcast/endometriosis-sibo-ic-and-allergies-the-histamine-connection

IC, biofilms, chronic UTIs, microbiome alterations

https://liveutifree.com/interstitial-cystitis-treatment/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9865985/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9962481/

Bladder test

https://regeneruslabs.com/products/microgendx-mens-uti

Aloe vera

https://www.pelvicsanity.com/2017/06/01/the-best-supplements-for-interstitial-cystitis

Pycnogenol research

https://pmc.ncbi.nlm.nih.gov/articles/PMC8249140/#tab2

https://www.pycnogenol.com/applications/menstrual-discomfort

https://www.pycnogenol.com/applications/respiratory-health

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

https://www.pycnogenol.com/applications/venous-disorders

Brands

https://www.lifeextension.com/vitamins-supplements/item01637/pycnogenol

https://www.nowfoods.com/products/supplements/pycnogenol-100-mg-veg-capsules https://pure-encapsulations-pro.co.uk/product/pycnogenol-100-mg/

Free resources:

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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

Sourdough bread has been popular in the mainstream for a good number of years now, but I feel like there’s a big focus on it and its benefits in the wellness industry at present.

And I think for people with endo, when new health trends come round, it can be confusing, because foods we thought might bother us with endo, are being promoted to the masses as good for our health, so the question is - where does sourdough fit in with endo?

So, let’s first look at what sourdough is. Sourdough is a type of dough typically used for bread and pizza, which is fermented using yeasts and bacteria that occur naturally in the air and surroundings. It also has a longer fermentation time than your average yeasted dough. And to be clear, when I talk about fermentation, this is the process of bacteria and yeasts eating a food, in this case, starches in the flour, and chemically changing the dough due to the lactic acid, alcohol and carbon dioxide they produce in the fermentation process, which creates the sour flavour in sourdough and helps it to rise.

Read more and show notes.

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! 

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

If you want to learn more about SCFAs, I’ve linked to some episodes in the show notes. But now let’s look at probiotic foods and how they can raise SCFA.

Probiotic foods are cultured and fermented foods which have live beneficial bacteria in them. When we eat these foods, we ingest this bacteria, which then become part of our gut microbiome and improve our levels of beneficial bacteria.

Many of these beneficial bacterial strains directly increase SCFA levels, but some of them indirectly support SCFA production by creating an environment that helps other SCFA producing bacteria to thrive, or by feeding specific bacteria that in turn, produce SCFAs. This is known as cross-feeding.

So, which probiotic foods might be helpful for us in particular?

Read more.

Show notes

SCFA resources

https://www.theendobellycoach.com/podcast/endometriosis-short-chain-fatty-acids

https://www.theendobellycoach.com/podcast/endometriosis-butyrate

https://www.theendobellycoach.com/podcast/endometriosis-propionate-acetate

https://www.theendobellycoach.com/podcast/endometriosis-ibs-psyllium-husk

https://www.theendobellycoach.com/podcast/phgg-endo-belly-sibo-ibs

Probiotic research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180739/

https://www.researchgate.net/publication/5647158_Short_chain_fatty_acids_and_colonic_health

https://www.sciencedirect.com/science/article/abs/pii/S175646461630175

https://www.sciencedirect.com/science/article/pii/S0717345820300282

https://www.researchgate.net/publication/272339114_Enhancement_of_Short_Chain_Fatty_Acid_Production_from_Millet_Fibres_by_Pure_Cultures_of_Probiotic_Fermentation

https://apjcn.nhri.org.tw/server/apjcn/5/1/15.pdf

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0047212

https://aspenjournals.onlinelibrary.wiley.com/doi/abs/10.1177/0115426506021004351

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230973/

https://pubmed.ncbi.nlm.nih.gov/11034488/

https://www.mdpi.com/1422-0067/21/8/2890

https://www.sciencedirect.com/science/article/pii/S0002916523065000

Fermented food examples

https://zoe.com/learn/top-fermented-foods

Inflammation and fermented foods study

https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6

Mast cells and endo

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

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

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

Soy

https://www.larabriden.com/how-soy-affects-hormones/

Free resources:

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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

Today I want to talk about another short chain fatty acid booster, which also supports long term gut healing and symptom relief, and that’s partially hydrolysed guar gum.

PHGG is a soluble fibre derived from the guar bean plant, it is not exactly the same as the food ingredient guar gum. PHGG is broken down by enzymes from guar gum, and dissolves in water. In contrast, guar gum is a thickening agent and too much guar gum in certain foods can cause gut problems, whereas PHGG is recognised as being a supportive, prebiotic fibre and supplement for gut health.

Read more.

Show notes

PHGG and butyrate

https://www.mdpi.com/2673-8007/4/2/49

https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242

Bloating, constipation, diarrhoea, IBS and dosing

https://pubmed.ncbi.nlm.nih.gov/25843197/

https://www.sciencedirect.com/science/article/abs/pii/S0899900702010328

https://www.monashfodmap.com/blog/fibre-supplements-ibs/

https://figshare.utas.edu.au/articles/conference_contribution/Does_Partially_Hydrolysed_Guar_Gum_HAVE_a_Role_to_Play_in_the_Treatment_of_Irritable_Bowel_Syndrome_A_Systematic_Review/23148182

https://www.sciencedirect.com/science/article/abs/pii/S0899900705003138

Microbiome, PHGG and SCFA

https://www.mdpi.com/2072-6643/12/5/1257

https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242

https://pubmed.ncbi.nlm.nih.gov/25519526/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744437/

https://www.elsevier.es/en-revista-annals-hepatology-16-articulo-notable-intestinal-dysbiosis-orchestrated-by-S1665268122001545

https://www.sciencedirect.com/science/article/abs/pii/S0008621519301302

Endo and microbiome alterations

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

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full

https://atm.amegroups.org/article/view/54025/html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9729346/

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

https://link.springer.com/article/10.1007/s00404-024-07631-x

SIBO

https://pubmed.ncbi.nlm.nih.gov/20937045/

Microbiome tests

https://smartnutrition.co.uk/shop/comprehensive-stool-test-gi-map-pathogen-plus-uk-and-europe-igimap/

https://invivohealthcare.com/products/testing/vaginal-ecologix/ (My favourite for UK)

https://regeneruslabs.com/products/womens-complete

https://www.juno.bio (USA based fav)

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

Last week we talked about certain fruits, vegetables, beans and lentils that can boost the short chain fatty acids called propionate and acetate. Alongside butyrate, which you can increase with resistant starch rich foods such as cold oats, green bananas and cooked and cooled potatoes and rice, these guys help to lower inflammation, heal gut issues and may even protect against endo progression. To learn more about the benefits of short chain fatty acids for endo, listen to episodes 312, 311 and 310.

Today, I wanted to give you another option if you feel like a lot of the foods I listed last week just aren’t doable for you because of your bloating and IBS symptoms, or if you eat a lot of these foods already, but still suffer with gut problems and endo problems, and would like to take some extra steps to further boost these beneficial short chain fatty acids.

Today, we’re talking about psyllium husk, and the benefits of this bad boy are many.

Read more.

Show notes

Blood sugar

https://pubmed.ncbi.nlm.nih.gov/26561625/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11155034/

Constipation

https://pubmed.ncbi.nlm.nih.gov/30219432/

SCFA production

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/

Dosing

https://www.jandonline.org/article/S2212-2672(17)30225-3/fulltext

Fibre types and psyllium husk

https://www.monashfodmap.com/blog/fibre-supplements-ibs/

https://www.monashfodmap.com/blog/research-update-dietary-fibre-era-microbiome-science/

https://www.monashfodmap.com/blog/research-update-dietary-fibres-ibs/

Endo and Short Chain Fatty Acids

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

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

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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

Last week we talked about the most beneficial short chain fatty acid for endo - butyrate.

Short chain fatty acids are types of healthy fats that are produced by good gut bacteria when we eat fibre. They eat the fibre, and the process of this, known as fermentation, produces short chain fatty acids.

To get the low down on endo and short chain fatty acids overall, head to episode ep.310 and to learn about butyrate specifically, go to last week’s episode 311.

Today, we’re talking about the two other main short chain fatty acids; propionate and acetate.

Read more.

Show notes

SCFAs

References:

https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11208329/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8500332/

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962481/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8198999/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/

https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3

https://insight.microba.com/meet-propionate-a-short-chain-fatty-acid/#:~:text=If a patient's Insight™,proportion of propionate production2.

https://pubmed.ncbi.nlm.nih.gov/22731123/

https://www.healthline.com/health/beta-glucan-heart-healthy#should-you-supplement-with-it

https://www.verywellhealth.com/short-chain-fatty-acids-5219806

https://www.healthline.com/nutrition/oligosaccharides#foods

https://www.sciencedirect.com/science/article/pii/S2772753X23000126

https://www.mdpi.com/1422-0067/21/8/2890

https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12565

https://www.metabolismjournal.com/article/S0026-0495(18)30151-3/abstract

Endo and inflammatory markers

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/

Bacteria and endo

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/

https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext

https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria

Endometriosis and blood sugar

https://pubmed.ncbi.nlm.nih.gov/37673102/

https://pubmed.ncbi.nlm.nih.gov/7918300/

https://jamanetwork.com/journals/jama/article-abstract/202670

https://pubmed.ncbi.nlm.nih.gov/20497781/

https://pubmed.ncbi.nlm.nih.gov/19088375/

https://pubmed.ncbi.nlm.nih.gov/20537326/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/

https://pubmed.ncbi.nlm.nih.gov/18508964/

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

https://www.ncbi.nlm.nih.gov/books/NBK493173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920

https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system

https://pubmed.ncbi.nlm.nih.gov/11511861/

https://pubmed.ncbi.nlm.nih.gov/2010896/

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

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

LPS

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

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

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

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

Last week I talked about short chain fatty acids and their benefits for endo, and why people with endo need to focus on these to help manage the disease.

Today, I want to talk about how to boost one of these types of short chain fatty acids, called butyrate.

Read more.

Show notes

SCFAs/Butyrate

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/

https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48.

https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9

https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9

https://zoe.com/learn/what-are-short-chain-fatty-acids

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9577580/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10305054/

https://www.healthline.com/health/butyric-acid#bottom-line

Endo and inflammatory markers

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/

Bacteria and endo

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/

https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext

https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria

Endometriosis and blood sugar

https://pubmed.ncbi.nlm.nih.gov/37673102/

https://pubmed.ncbi.nlm.nih.gov/7918300/

https://jamanetwork.com/journals/jama/article-abstract/202670

https://pubmed.ncbi.nlm.nih.gov/20497781/

https://pubmed.ncbi.nlm.nih.gov/19088375/

https://pubmed.ncbi.nlm.nih.gov/20537326/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/

https://pubmed.ncbi.nlm.nih.gov/18508964/

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

https://www.ncbi.nlm.nih.gov/books/NBK493173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920

https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system

https://pubmed.ncbi.nlm.nih.gov/11511861/

https://pubmed.ncbi.nlm.nih.gov/2010896/

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

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

LPS

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

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

Resistant starch

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

https://www.sciencedirect.com/science/article/pii/S1756464622001645

https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/

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

https://pubmed.ncbi.nlm.nih.gov/8092089/

https://pubmed.ncbi.nlm.nih.gov/16155268/

https://www.healthline.com/nutrition/9-foods-high-in-resistant-starch

https://www.sciencedirect.com/science/article/pii/S1756464622001645

https://www.csiro.au/en/research/health-medical/nutrition/resistant-starch

Rice safety

https://www.food.gov.uk/safety-hygiene/home-food-fact-checker

Processed food

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/

https://zoe.com/learn/what-is-ultra-processed-food

https://zoe.com/post/processed-food-gut-health

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

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

Short chain fatty acids are types of gut friendly fats that are produced when good bacteria in our large intestine eats fibre. So, when healthy bacteria eat let’s say, beans, it will ferment our food, and create gas. Along with that gas, it creates short chain fatty acids.

Short chain fatty acids are one of the key reasons gut health is so important to our overall wellbeing.

Number one is that they are the primary source of food/fuel for the cells in our large intestine. They therefore help to keep our gut barrier intact and strong. When this barrier weakens and holes start to form between our cells, food particles, bacteria and toxins from gram-negative bacteria known as lipopolyscharrides (otherwise known as LPS) can leak through the gut into our blood stream and the surrounding pelvic area.

Read more.

Show notes

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/

https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48.

https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9

https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/

https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9

https://zoe.com/learn/what-are-short-chain-fatty-acids

https://journals.lww.com/ajg/fulltext/2008/09001/wheat_dextrin,_psyllium,_and_inulin_produce.449.aspx#:~:text=Wheat Dextrin, Psyllium, and Inulin,and Gas Volumes In Vitro

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

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

Chronic fatigue is one of the biggest complaints of clients and students when they come to see me. But endo isn’t solely responsible for fatigue, there are usually a number of culprits, that can be associated with endo or are worsened by endo.

If you’d like to learn more about the causes of fatigue in the endo community, I’ve linked to a podcast episode on this subject, but today, I want to talk about foods to eat to help you battle this symptom.

Now, for most people, there will be other areas of their lives and health that need to be addressed to significantly reduce or fully resolve this problem, but increasing your intake of the following foods, or ensuring you’re getting enough, can make a noticeable difference.

Read more.

Show notes

https://www.theendobellycoach.com/podcast/root-causes-brain-fog-fatigue-endometriosis?rq=fatigue

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

Magnesium

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium is a cofactor in,, oxidative phosphorylation, and glycolysis.

Vit C

https://pubmed.ncbi.nlm.nih.gov/6940487/

CoQ10

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/

B vitamins

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

https://www.theendobellycoach.com/podcast/low-folate-endo

Iron

https://www.theendobellycoach.com/podcast/endo-iron-deficiency

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793309/

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1

Protein

https://www.cam.ac.uk/research/news/3pm-slump-why-a-sugar-rush-may-not-be-the-answer#

https://www.theendobellycoach.com/podcast/red-meat-endo-katie-edmonds?rq=katie

https://www.theendobellycoach.com/nutrition-for-endo-foundations-masterclass

Carbs

https://pubmed.ncbi.nlm.nih.gov/22099463/

https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar?rq=carbs

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

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

Today I want to continue on with the theme of foods for surgery recovery. And today, we’re talking about protein.

In my training on endometriosis surgery recovery, the importance of protein intake, and good quality protein intake, was really emphasised - and with good reason. Protein is essential for tissue repair, and whilst we need lots of nutrients to recovery after surgery, protein is the key component to rebuilding tissue and in short, knitting us back together!

Read more.

Show notes

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

https://www.aana.com/practice/clinical-practice/clinical-practice-resources/enhanced-recovery-after-surgery

https://www.espen.org/files/ESPEN-Guidelines/ESPEN_practical_guideline_Clinical_nutrition_in_surgery.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997257/

https://www.sciencedirect.com/science/article/pii/S0002916522025175

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156786/#B20-nutrients-13-01675

https://journals.lww.com/anesthesia-analgesia/fulltext/2018/06000/american_society_for_enhanced_recovery_and.19.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7534941/

https://www.mdpi.com/2072-6643/11/5/1088

https://www.sciencedirect.com/science/article/pii/S2666379123005402

https://www.sciencedirect.com/science/article/pii/S0002916523049213

https://www.theguthealthdoctor.com/protein-the-gut

https://academic.oup.com/humrep/article/19/8/1755/2356458

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066416/

https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/modelling-the-replacement-of-red-and-processed-meat-with-plantbased-alternatives-and-the-estimated-effect-on-insulin-sensitivity-in-a-cohort-of-australian-adults

https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

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