This EndoLife

Happy Thanksgiving to our lovely community!
 
I’ve been working on something in the past few months, and as a thank you for being such an amazing bunch, I wanted to finally share it with you today. 
 
Ever since I started This EndoLife, I wanted to make it accessible.

Having worked with vulnerable groups in my past life in charity, I’ve seen first-hand the need for accessible health care. Not just in the form of conventional medicine, but in the form of empowering, alternative options that people can implement every day.
 
In fact, this was so much at the forefront of my mind, that when I embarked on training as a women’s health coach three years ago, my sole purpose wasn’t to do a one-to-one programme at all, but to in fact do an online course that was affordable and reached more people. 
 
However, in order to do that, I quickly learnt that I needed the experience of one-to-one coaching and I’m so glad I did! Not only did I get to see how effective and life-changing it is, but it has been an absolute privilege getting to work with the clients I have this year, each and every one of them has been an inspiration to me. 
 
My realisation was that some people prefer, need and can afford one to one coaching – and that’s wonderful and I’ll continue to offer that, but I still wanted both options. 
 
Since the beginning of the year, as a way around this, I’ve been offering long-term payment plans, discounts and scholarships, and at the start of the pandemic I dropped my prices as low as I could so that people could still gain the support they needed.

But there were still people who I couldn’t reach, who I spoke to on social media and needed support. 
 
Every day I get direct messages from people asking me how to reduce inflammation, how they can balance their hormones, how they can manage work with this kind of pain. 
 
I’ve also spoken to a lot of you recently about what’s held you back from starting to manage endo – and many of you said overwhelm and not knowing where to start.

I hope that my free guides and ebooks, podcasts and articles provide enough for people to piece together a roadmap, but I personally know how overwhelming and confusing it can be to know which step to take first. 
 
So in the spring I began working on this idea, my course.

A step-by-step outline of my exact coaching programme, to help you guys to live and thrive with endo.

A road map for reducing pain, bloating, fatigue and brain fog. 

In this course I dive into the science of pain and inflammation, nutrition for endometriosis, how to balance your hormones and have better periods, how to improve energy and focus, how to heal your gut and so much more. 
 
I’ve seen so many of my clients experience incredible changes. From excruciating periods to pain-free in a month, to feeling energised and alive again, to finally healing their gut health problems.

I want to offer the same life-changing experience to as many of you as possible. So that you can go on to lead the life you’ve always wanted to lead before endo took over, so that you can take back control.
 
This will be the most comprehensive and clear resource I offer, other than my one-to-one programme. But whilst I have the vision, there’s no point me sharing something with the world which isn’t serving the needs of this community, so that’s where you come in.
 
I’d like you guys to get involved and shape the way that this course is delivered, what the content looks like, what questions need answering – essentially, I’d like you to tell me what you need the most. 
 
So I’m inviting you to join me at the grass roots level as a Founding Member.

If you’re willing to share your opinions and ideas with me, in exchange, I’d love to offer you this course at the lowest price it will ever be and with lifetime access, no matter how many changes and updates (plus some extra bonuses along the way!).
 
Once available, the 6-8 week course (you guys will help me decide that!) will be priced in the region of £150 (early-bird and generous payment plans available) but for founding members I’m offering the course for £75, with a payment plan if needed.
 
If you’re interested in getting involved and helping to change the lives of this community, please reply to this email with a simple 'yes' and I'll get back to you with the details and how to sign-up.
 

I will be closing the doors on the Founding Members enrolment on Monday. 

Thank you!

I’m so excited about what we can achieve together. 

Love,
Jessica x

P.S If this isn’t for you or you can’t afford this right now, I suggested starting with Episode 100 and also downloading my guide to getting started with managing endo.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.  

Endometriosis, small intestine bacterial overgrowth and allergies. What do they have in common?

Histamines.

Whilst these conditions are multifaceted and often don’t have one root cause, there is a clear common thread connecting them all. Here’s some key takeaways:

• 61% of people with endo have allergies

• Research has shown up to 80% of those with endo also have SIBO (some doctors argue it’s even higher at 100%)

• SIBO can impair the body’s ability to break down and remove histamines from the body

• Mast cells (the cells that make histamine) and histamines are found in high lever levels in patients with interstitial cystitis

• Mast cells have been found in higher levels within endometriosis lesions and have been shown to be involved within the inflammatory process of endo

• Endometriosis is an oestrogen driven disease and the endo lesions also increase oestrogen in the pelvic area. Oestrogen triggers mast cells to release histamines, whilst histamines can trigger further oestrogen production

• Histamines can also rise as oestrogen rises with the menstrual cycle

• Oestrogen lowers the effects of DAO, the enzyme that helps to break down histamines.

This overload of histamine, combined with the lack of DAO and the gut’s lessened ability to break down histamine due to SIBO, can result in a histamine intolerance scenario.

Histamine intolerance can manifest in many different ways, but some common symptoms are:

• Dizziness

• Sneezing

• Wheezing

• Runny or congested nose

• Red, itchy eyes

• Rashes and hives

• Racing heart

• Chest tightness

• Diarrhea

• Nausea

• Irregular heart beat

• Brain fog

• Irritability

• Food allergies and airborne allergies

In today’s episode, I’m exploring all of these links in the context of my own health challenges around IC, SIBO, endo and allergies and why I believe stress, mould and my gut health problems have been the straw that broke the camel’s back.

I hope that by sharing my story, and the investigative work I did into my health, you may be able to pick up the clues in your own situation and begin to work out what’s triggering or worsening your allergies and other symptoms, and what you can do to start lowering histamines and controlling your symptoms.

For sources and references that I used in this episode, please see below in the show notes.

P.S. Apologies if this episode sounds a little breathy, I've been having to use a different mic for a few weeks whilst we get a new lead for our other one.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

 

Sources

The 4-Phase Histamine Reset Plan

Interstitial cystitis and histamines Dr Becky Campbell

Histamine Intolerance 101 Dr Becky Campbell

Mast cells in endometriosis: guilty or innocent bystanders?

Targeting mast cells: a new way to treat endometriosis

Estrogen and histamines Dr Lara Briden

Immune Treatment for Endometriosis Dr Lara Briden

Do you have suffer with food allergies or airborne allergies? Perhaps you get fits of sneezing or watery eyes in the summer, or maybe you suffer with a chronically stuffy or runny nose? Perhaps you flare up with dairy or break out in a rash after shellfish.

Sound familiar? You're not alone.

Research has found a significant prevalence of allergies within the endometriosis community, showing that people with endo are at an increased risk of experiencing allergies.

But without this knowledge to connect the dots, we’re often left to think that different parts of us are just falling to pieces. Whilst understanding the link can’t take the allergies away, it can certainly make us feel less crazy and give us a greater understanding of what’s happening in our bodies.

In today’s episode I’m sharing some of the most important research findings regarding allergies and endometriosis. Here are some of the key takeaways:

• 61% of people with endo have been found to have allergies.

• 88% of people with endo and fibromyalgia or chronic fatigue syndrome also have allergies.

• People with endometriosis are significantly more like to have a family history of allergies.

• People with endo have been found to be four times more likely allergies.

Next week I’ll be sharing my experience with allergies, what’s helped me recently and suggestions for relief.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

This episode is sponsored by Semaine Health, the anti-inflammatory, plant-based pain relieving supplement. Now priced at $28.99 for subscription. Shop here.

Show Notes
High rate of allergies among women with endometriosis

High rates of autoimmune and endocrine disorders, fibromyalgia, chronic fatigue syndrome and atopic diseases among women with endometriosis: a survey analysis

Endometriosis and type 1 allergies/immediate type hypersensitivity: a systematic review

Women with Endometriosis Have Higher Rates of Some Diseases

NHS allergies

Rebecca Sairs is the PMDD health coach helping people with PMDD take back control of their wellbeing with natural methods, self-care and empowering coaching.

After experiencing PMDD herself, and struggling with the options of treatment available, Rebecca started down a holistic healing journey which eventually led her to specialise in PMDD as a health coach. She now helps people all over the world with the condition, and as many of us endo warriors also live with PMDD, I thought it was an essential to have her on the show!

In this episode, we talk about:

• Rebecca’s PMDD story and what helped her to feel well again.

• What PMDD is and the symptoms and causes of PMDD.

• Her approach to managing and how that compares to the conventional approach, and whether it’s possible for those two to work in conjunction with each other.

• Where to start with managing PMDD.

• PMDD-hacks that could help people who are stuck with in-the-moment symptoms and need relief as soon as possible.

• Where can people find access further support.

If you experience symptoms like suicidal ideation or even feeling like you’re an entirely different person in the lead up to your period, it could really be worth having a listen to this episode.

Listen and subscribe on iTunes, Stitcher, Spotify, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

I am now offering one-off two hour sessions for those of you who aren’t quite ready for a 12 week coaching programme. This intensive deep dive session will kick start your journey to living and thriving with endometriosis and give you a plan that you can take forward and work on alone. Click here to find out more about the programme.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

Rebecca’s website

Rebecca’s podcast

Vicious Cycle

IAPMD

Brain fog and fatigue. These are two of the biggest symptoms you guys tell me you suffer with and they’re two symptoms that I found hardest to shake, whilst my symptoms have dramatically improved, they are the two that I sometimes need some extra help with.

Now, before we dive in - I want to state that the root cause should be investigated, rather than just slapping superfood biohacks over the problem. Chronic inflammation, dysregulated blood sugar and hormonal imbalances are just some of the issues that can be behind your brain fog and fatigue, not just the endometriosis alone. But I know you guys are keen for some solutions you can add to your daily routines to make your lives easier, so whilst we’ve been exploring inflammation, hormonal balance, etc. on the show and will continue to do so, I also wanted to give you some easy strategies that might give you a boost and ease these symptoms…

Rosemary

Rosemary has been shown to increase memory speed, recall and accuracy in multiple small studies on both humans and animals. However, the types of rosemary varied. A low dose of rosemary powder improved memory speed, whereas drinking rosemary water caused just a small improvement in cognitive function. Interestingly, multiple studies have shown that the scent of rosemary improved memory, accuracy and cognitive speed.

For best effects, it seems like perhaps using a rosemary powder supplement or a rosemary oil diffuser could aid the most for brain fog and fatigue.

An extra bonus with rosemary is that it’s very anti-inflammatory, helping to keep pain levels at bay.

Lion’s Mane

Lion’s mane is one of my favourites - not only is it anti-inflammatory, it’s been shown in various studies to aid with cognitive function.

Whilst these studies are small and many are in mice, the results are promising. Lion’s mane has been found to improve memory and significantly aid cognitive function. Additionally, it’s been shown to have protective mechanisms which can reduce cognitive decline that comes with age and disease such as dementia. What’s even more interesting is how lion’s mane does it - research is showing that lion’s mane helps to regrow brain cells and strengthen them! A small study on humans also showed that lion’s mane helped to improve focus and as well as mood.

I like to have lion’s mane daily in my Lion’s Milk or in a dandelion coffee, but you can also add it to smoothies or take as a supplement.

Cordyceps

Cordyceps is another mushroom that I really love. Various studies now show that cordyceps increases energy and endurance by delivering more oxygen to the muscles and brain. Other studies have shown that cordyceps improves brain function, but more human research needs to done on this.

I combine my lion’s mane with cordyceps in the morning for an energy and brain boost, again, I have mine in the powdered form in lattes or in smoothies.

Curcumin

Okay, maybe my favourite one of them all. You know how much I love curcumin (the active compound found in turmeric) for lowering inflammation and directly targeting endometriosis (by reducing oestrogen levels inside the endo cells and suppressing growth). I also love curcumin because it’s been shown to improve memory and cognitive impairment, and increase brain-derived neurotrophic factor - a protein that helps to make new brain cells and support current ones. This is also the mechanism behind lion’s mane and its brain health benefits! Additionally, some of the studies into memory show that it’s the anti-inflammatory and antioxidant properties of curcumin that make it so supportive for brain health.

I take my curcumin in supplement form and as I near towards my period I start sipping on my Super Turmeric Latte daily.

Cacao

Yes! Chocolate! Cacao has been shown to improve memory, cognitive performance and speed, and you guessed it - support brain-derived neurotrophic factor and protecting the brain from cognitive decline. It also, similar to cordyceps, helps to increase blood flow to the brain and as a result, cognitive function. Research suggests that plant compounds known as flavanols may be behind the increased cognitive function.

Show Notes

Endometriosis News column

Why Drinking Enough Water Is Key For Reducing Endometriosis Symptoms

Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast

Cycle Syncing Your Exercise Routine for Endometriosis and Chronic Fatigue with Jenni Hulburt of WILD Wellness

Combatting Endometriosis Fatigue and Increasing Energy with Berrion Berry of Health Over Hustle

Rosemary

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4749867/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4749867/

https://www.liebertpub.com/doi/10.1089/jmf.2011.0005

Lion’s mane

https://pubmed.ncbi.nlm.nih.gov/24266378/

https://pubmed.ncbi.nlm.nih.gov/20834180/

https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2634

Om Mushrooms

Curcumin

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964053/

https://www.sciencedirect.com/science/article/abs/pii/S0006899306027144

https://link.springer.com/article/10.1007/s10522-013-9422-y

Cacao

Enhancing Human Cognition with Cocoa Flavonoids

The effect of flavanol-rich cocoa on cerebral perfusion in healthy older adults during conscious resting state: a placebo controlled, crossover, acute trial

High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials

Brain Fog Busting Mushroom Hot Chocolate

In episode 107 I took you through what oestrogen dominance is, the causes and the symptoms, alongside seven foods to help alleviate the hormonal imbalance. If you haven’t listened to that episode yet, go ahead and check it out, then come back to this one!

But why is oestrogen dominance even a problem? Oestrogen has been shown in multiple studies to play a pivotal role in the development and growth of endometriosis, it’s why many doctors use progestin only hormonal birth control methods to possibly help lower symptoms (though not everyone responds well to this option). If we have too much oestrogen in our body, we may be further fuelling our endo and additionally, the symptoms of oestrogen dominance look a lot like endometriosis and we for sure don't want to be worsening those!

So today, I’m taking you through five natural lifestyle and nutrition tips to reduce oestrogen dominance and balance hormones with endometriosis.

1. Stress management - The body responds to stress by releasing cortisol and adrenaline. In acute moments of genuine threat and danger, this is helpful and normal but long-term chronic stress, whether it’s a low lying level of stress or severe, can cause hormonal disruption, lowering progesterone and creating an oestrogen dominant scenario.

   Stressors don’t just have to be emotional or mental (like 2020!), they can also be physiological, like over-exercising, heavy caffeine consumption, underlying infections or conditions like SIBO, chronic inflammation, lack of sleep, dysregulated blood sugar, etc.

   Strategies that have been shown to lower cortisol include meditation, mindfulness, breath work, yoga and walking in nature.

2. Blood sugar balance - Blood sugar balance is absolutely key to healthy hormones and imbalanced blood sugar can lead to oestrogen dominance, as well as inflammation (worsening pain). There are numerous ways that dysregulated blood sugar causes imbalanced hormones, but for the purpose of today’s conversation, I’ll focus on two areas…

   High insulin levels (caused by a spike in blood sugar) raises aromatase, an enzyme that coverts testosterone into oestrogen, creating excess oestrogen in the body. Additionally, blood sugar imbalance can also cause sporadic ovulation or a lack of ovulation entirely, lowering progesterone and further exacerbating the oestrogen dominance scenario.

   Three key ways to balance blood sugar are making sure your meals include fat, fibre, protein and complex carbohydrates. Eating regularly and not allowing yourself to get really hungry, hangry, shaky or faint before meals and reducing refined carbohydrates like pastries and sugary snacks.

3. Daily bowel movements - You should be having at least one bowel movement a day, as this not only allows waste to leave the body but any old oestrogen too. Constipation can lead to oestrogen dominance because oestrogen is reabsorbed if it’s not eliminated quickly enough - and I see this often with my clients who suffer with constipation from SIBO!

   Ensure you’re drinking enough water (at least half your body weight in lbs, in oz) and you’re eating 8-10 servings of fruits and veggies a day for adequate fibre. Foods like chia seeds can also really help, but would be best avoided if you have SIBO as chia seeds can aggravate symptoms.

   If your bowel movements are fine, your gut may still need some attention. The gut microbiome contains a group of bacteria called the estrobolome which is responsible for eliminating oestrogen from the gut, if you have an imbalance and not enough of this bacteria, you may not be able to properly remove oestrogen. Additionally, an enzyme in the gut called beta-glucuronidase can actually take old and used up oestrogen and convert it back into the usable form, causing an excess of oestrogen in the body. You can test your gut microbiome using a test called the GI Map.

   If you think something is up with your gut microbiome, I encourage you to go back to my episodes on the endo belly and try some of the strategies listed there.

4. Removing xenooestrogens - Xenooestrogens are chemicals that are in the environment, pesticides, beauty products, cleaning products and more, which mimic oestrogen and have been linked in numerous studies to hormonal disruption, endometriosis and fertility problems. They additionally over-burden the liver and so old oestrogen is put on the back burner whilst the liver works hard to clear out these toxins in our body. Both the xenooestrogens themselves plus our own waste oestrogen building up leads to oestrogen dominance.

   Strategies to reduce our exposure include drinking filtered water, going organic as much as possible, swapping our beauty, body and cleaning products for non-toxic versions and replacing our non-stick cookware and Tupperware with stainless steel, cast iron, ceramic, glass, silicone and non-toxic non-stick products. Yes, this is a lot to do, so start slowly! Even if it takes you a year to work through, that’s fine!

   We can also support our liver further with lowering our exposure to drugs, alcohol, caffeine, sugar, drinking plenty of water and eating a nutritious diet.

   Good nutrition - You knew it was coming! 8-10 servings of fruits and vegetables a day fill us with fibre to help daily bowel movements, feed our gut bacteria and also provide essential nutrients for healthy hormones. Additionally, cruciferous veg play a key role in helping to clear out our waste oestrogen. Healthy fats, protein and complex carbohydrates also aid in keeping our blood sugar levels balanced and supporting our body to make healthy, happy hormones. For more tips on nutrition, head to episode 107.

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

I am now offering one-off two hour sessions for those of you who aren’t quite ready for a 12 week coaching programme. This intensive deep dive session will kick start your journey to living and thriving with endometriosis and give you a plan that you can take forward and work on alone. Click here to find out more about the programme.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

Hormone balance with Nicole Jardim

My blood sugar episode

Understanding the Endo Belly Part 1

Understanding the Endo Belly Part 2

If you’ve listened to my podcast recently, you’ve likely heard a lot about oestrogen dominance or excess oestrogen and the problems these two imbalances can bring. Oestrogen in itself isn’t a ‘bad’ hormone - it’s a wonderful hormone that plays a crucial role in our menstrual cycle and our overall health. But too much or too high in relation to progesterone is where the problems arise, and these problems can make our experience of endo worse.

So what is oestrogen dominance? Oestrogen dominance occurs when the ratio of oestrogen to progesterone is too high, this can happen when progesterone is low, oestrogen is high or both! Excess oestrogen is when there is too much oestrogen circulating the body, and this would be likely cause oestrogen dominance, providing of course that progesterone isn’t also too high (which in my experience with clients at least, is generally less common).

Why does oestrogen dominance occur? We deep dive into this topic in other interviews and episodes (so check the links below), but to give you an overview, here are some of the common causes:

• Stress

• Imbalanced blood sugar

• Gut health issues

• Deficiencies, such as zinc

• Heavy alcohol consumption

• Overburdened liver

• Xenoestrogens

Whilst taking a holistic approach looking at all of these areas is advisable, eating certain foods can help your body to remove any old or excess oestrogen and adding these foods in can be a great way to get started with healing any imbalances.

Here are seven of my favourite foods for alleviating oestrogen dominance with endometriosis:

1. Dandelion root tea or coffee to help support the liver with clearing out old and excess oestrogen. Be careful that you’re not buying a caffeinated dandelion and coffee blend - we’re looking for dandelion alone. You can drink it as a herbal tea or buy it roasted, then grind and have as coffee! It makes a lovely black coffee or latte.

2. Broccoli sprouts provide a big, concentrated dose of SGS (sulforaphane glucosinolate) , a plant compound that also helps the liver to detoxify oestrogen and break it down in a healthy way

3. Cruciferous vegetables such as kale, broccoli, cabbage and Brussel sprouts aid oestrogen detoxification. The active compound in cruciferous veggies is a nutrient called I3C (indole-3-cabinol), which further breaks down into SGS (sulforaphane glucosinolate) and DIM (diindolymethane) and both play a big role in supporting the liver with oestrogen detoxification. In fact, these nutrients are so powerful that you may recognise them - they’re often found in oestrogen clearance supplements!

4. Probiotic foods such as kefir, sauerkraut, kimchi and yoghurt help create a healthy gut microbiome and ensure that the bacteria which helps to eliminate oestrogen, the estrobolome, is well supported and that beta-glucuronidase, the enzyme that reactivates oestrogen (causing it to be reabsorbed into the blood stream), is prevented from getting too high. A caveat here is that if you have SIBO you may find probiotic foods aggravating. I would start slowly with one tablespoon and increase to tolerance over time.

5. B6 foods such turkey, fish, seeds, nuts like pistachios, lentils, eggs, and a moderate amount of organic pasture-raised red meat helps to detoxify old and excess oestrogen and raise progesterone levels.

6. Lignans from nuts and seeds, particularly pumpkin, sunflower, sesame and potentially flax (if you respond well to it) help bind and remove oestrogen. Flax can have weak oestrogenic effects, and is often recommended to help lower oestrogen dominance symptoms . However, I recommend being mindful here as I am not the only practitioner to have witnessed endo symptoms and oestrogen dominance symptoms worsening from flax, so I would just see how you personally respond. Having said that, lots of doctors, nutritionists and health coaches see an improvement, but just have an awareness when you try and if you try flax. Hopefully it works well for you!

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

I am now offering one-off two hour sessions for those of you who aren’t quite ready for a 12 week coaching programme. This intensive deep dive session will kick start your journey to living and thriving with endometriosis and give you a plan that you can take forward and work on alone. Click here to find out more about the programme.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

SIBO episodes

Ep 99 with Dr Allison Siebecker

Ep 97 My SIBO treatment plan

Oestrogen dominance episodes

Ep 104

Blood Sugar episodes

Ep 88

Ep 81

Ep 66

Ep 55

Broccoli sprouts and cruciferous veg

 Magdalena Wszelaki broccoli sprouts

Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans

Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection

Estrobolome

Alisa Vitti

Histamine

The 4-Phase Histamine Reset Plan

B6

The Interactions between Vitamin B6 and Hormones

Nutritional factors in the etiology of the premenstrual tension syndromes

Dr Jolene Brighten B6

Lignans

Dr Joelene Brighten on seed cycling and flax

Lara Briden explains phytoestrogens

Bloating? Anxiety? Tearfulness? Painful breasts? If you experience any of these symptoms, you likely experience PMS in the lead up to your period.

Even though PMS is very common, it doesn’t mean it’s just something we have to live with - especially when we’re dealing with endometriosis as well. In fact, PMS is caused by hormonal imbalances, often oestrogen dominance or excess oestrogen and sometimes low progesterone - and when we get these into balance, a lot of our endo symptoms ease too!

So this week, I wanted to share with your seven foods that you can add in during your luteal phase (the phase after ovulation, before your period) that contain wonderful nutrients that have been shown to alleviate PMS and support healthy hormone balance…

1. Leafy greens for magnesium, calcium and potassium. You guys must know by now how much I love magnesium! It helps to alleviate cramps, aids in oestrogen detoxification but also progesterone production and reduces bloating. Potassium additionally supports bloating, which is another bonus considering so many of you reach out to tell me this is one of your worse symptoms. Finally, in research calcium has been shown to help with PMS symptoms too! Add to smoothies, salads and whatever you’re having for dinner - think leafy greens with each meal.

2. Nuts and seeds, particularly sunflower seeds, sesame (tahini is best here as sesame seeds are often too small to chew and pass through undigested) and pumpkin seeds. Nuts and seeds and these three in particular are rich in magnesium, and zinc which supports healthy progesterone levels and good levels of vitamin E, which has been shown to help alleviate period pain and PMS. Add nut butter to your porridge, overnight oats and smoothies and drizzle tahini over your veggies.

3. Protein for B6, including organic free range and pasture raised chicken and turkey, organic grass-fed beef, fish, lentils and chickpeas. B6 helps to keep blood sugar levels stable (in turn, keeping hormones balanced and anxiety and fatigue at bay) and has actually been shown to reduce PMS and depressive symptoms, and is truly a crucial vitamin for healthy hormonal balance! Try a chickpea curry for dinner and perhaps wild caught fish or another animal protein at lunch with lots of veggies and some healthy complex carbs and fat.

4. Sweet potatoes, squash and beetroot (and all other root veggies) actually help to raise serotonin levels in our brain thanks to their complex carbohydrate content. Our feel-good neurotransmitter, serotonin works closely with oestrogen during the first half of our cycle, and when oestrogen lowers in our second half our mood can take a bit of a hit - especially if our progesterone levels aren’t high enough. Eating root veggies with a good serving of protein and fat improve our mood, boost our energy and keep our blood sugar levels stable. Root vegetables also contain hormone loving B vitamins, calcium and magnesium - all great for balancing hormones and alleviating PMS. Try steaming and freezing root vegetables for smoothies or making up a lentil and beetroot salad.

5. Peppers and other vitamin C rich foods like berries and broccoli can actually help to increase progesterone levels. Low progesterone levels can lead to PMS, anxiety, low moods, short cycles and pre-menstrual spotting. Try a salad of leafy greens, broccoli, peppers and lentils for a hit of vitamin C, magnesium and B6!

6. Kidney beans, black beans, adzuki beans and other beans for B vitamins. B vitamins are some of the foundational nutrients behind healthy hormones - they ensure you’re making healthy amounts, keep oestrogen in check, support progesterone if it’s low and so much more that I’ll have to do a whole podcast on them. In short, they can help alleviate PMS symptoms by making sure any excess or old oestrogen is cleared out and that you have a healthy level of progesterone in your luteal phase. Try an Italian bean salad with rocket, pumpkin seed pesto, adzuki beans, borlotti beans, olives, red onion, tomatoes, pepper, artichokes and olive oil!

7. Broccoli sprouts, broccoli and other cruciferous vegetables for healthy oestrogen elimination. Broccoli and broccoli sprouts contain DIM and sulforaphane which support the liver to break down oestrogen in a healthy way and therefore lowers any chance of PMS symptoms. Throw a big handful or half a cup of broccoli sprouts in your smoothies or on salads, and try adding cauliflower rice to your chickpea curry.

Even just adding one or two of these foods in on a daily basis could make a difference! Try making a meal plan or some meal ideas with any of the above suggestions and track how your PMS symptoms over a few cycles to see if things change.

Listen and subscribe on iTunes, Stitcher, listen directly/download MP3 here or just listen below!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

I am now offering one-off two hour sessions for those of you who aren’t quite ready for a 12 week coaching programme. This intensive deep dive session will kick start your journey to living and thriving with endometriosis and give you a plan that you can take forward and work on alone. Click here to find out more about the programme.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is sponsored by my free “Endometriosis Symptom Tracker”. If you feel like you’re just in pain or tired all the time, and you can’t tell what’s making your endo better or worse, this tracker could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

Hormone balance with Nicole Jardim

My blood sugar episode

Lisa Hendrickson-Jack

Fertility Awareness Method

My FLO app

Magnesium:

Magnesium for oestrogen clearance

The Association Between Serum Magnesium and Premenstrual Syndrome: a Systematic Review and Meta-Analysis of Observational Studies

Magnesium--a new therapeutic alternative in primary dysmenorrhea

Potassium:

Potassium foods for bloating

Calcium:

A systematic review of the role of vitamin D and calcium in premenstrual syndrome

Zinc:

Zinc induced changes in the progesterone binding properties of the human endometrium

Vitamin E:

Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial

B6:

The Interactions between Vitamin B6 and Hormones

Nutritional factors in the etiology of the premenstrual tension syndromes

Dr Jolene Brighten B6

Vitamin C:

Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women

Low progesterone

B vitamins:

Dr Joelene Brighten

Broccoli sprouts:

 Magdalena Wszelaki broccoli sprouts

Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans

Indole-3-Carbinol (I3C) and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection

 

If you have endo, you probably know what it feels like to be unseen, unheard and dismissed. The gender pain gap is a real thing, and that becomes even more difficult to overcome if you’re black or a person of colour, especially given that medicine has a history of believing back women can tolerate more pain.

As a result, many of us in the endo community are doing hard work - we may be advocating for people of colour with endometriosis, like Lauren at ENDO BLACK or advocating for the LGBTQIA+ individuals, like Les at endoQueer, or perhaps you have your own awareness page, or you volunteer, or you fundraise for a charity, or perhaps you make sure you’re verbal about endo and share your story with others. Whatever it is you do, advocacy and simply spreading awareness or fighting for your rights in the doctor’s office, can be tiring work, add a chronic illness or two on top of it and the stage is set for burnout.

I don’t know about you, but trying to support our community during the start of COVID19 and also trying to do my best to be a better ally in light of the recent Black Lives Matter events, on top of my regular endometriosis advocacy work, tipped my HPA axis dysfunction over the edge.

So what can we do about it? How do we show up in the world how we want to, how do we fight for social change, whilst also navigating our health issues and respecting our boundaries for staying well?

That’s where Vianney Leigh steps in. Vianney is a period coach, menstrual cycle alignment expert, hypnotherapist and success coach. She does the incredible work of supporting female entrepreneurs who live with period problems to align with their cycle so they no longer have to suffer with burnout and exhaustion.

As a result of the recent Black Lives Matter movement, she witnessed so many black advocates experiencing sheer exhaustion. She saw a need to support those doing this work to do it not only to the best of their ability, but in a way that was sustainable and not at the sacrifice of their health, so she created Period Power Activism. A coaching programme that supports advocates of all backgrounds, to align with their cycle and create sustainable changed whilst allowing room for rest and sustained energy levels.

In this episode, Vianney and I discuss:

• What cycle syncing is.

• Her approach to social activism and how she uses her cycle syncing approach for sustainable change.

• How we can create space for rest and recovery during our period or times of pain.

• How we can manage our energy in times when we feel good, so we don’t do too much and burn out.

• The first steps you can take to aligning your social justice work with your menstrual cycle.

If this year has been a lot for you mentally and physically, but you still want to continue doing the work - this episode is the one for you!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

I am now offering one-off two hour sessions for those of you who aren’t quite ready for a 12 week coaching programme. This intensive deep dive session will kick start your journey to living and thriving with endometriosis and give you a plan that you can take forward and work on alone. Click here to find out more about the programme.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is also sponsored by my free Endometriosis Diet Grocery List. This pdf list includes all the foods I buy on a monthly basis, categorised into easy sections. I share my personal endometriosis diet plan, free recipe resources, recommendations to help you get started with the endometriosis diet and nutrition tips. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

Status Flow Collective

Vianney’s instagram

Period Power Activism Cheat Sheet

Krystal Kirton is a leading hormone and reproductive health coach, whose Instagram page is just a WEALTH of incredible information and accessible tips and advice. In today’s episode, Krystal and I are diving into her amazing pool of knowledge to explore heavy periods and endometriosis: what causes them and what you can do about it.

Krystal Kirton is a certified nutrition coach, certified hormone health expert AND a trained fertility awareness educator. I know, I know. What can’t this woman do? She helps people from all over the world address their out of control period symptoms, from heavy bleeding, clotting, irregular cycles and pain, she does it all.

After relocating to Spain, Krystal witnessed a radical shift in her health and the health of her family following their diet and lifestyle transformation. A healthy anti-inflammatory diet and more relaxed lifestyle led Krystal to experience the best periods of her life and after witnessing her clients struggling with their own, was motivated to learn everything she could about hormone health and healthy periods.

In today’s episode we explore:

• What's happening when we have heavy periods and which hormones are behind it.

• What can cause this type of hormonal imbalance.

• What strategies can help alleviate heavy periods.

• Her favourite foods/nutrients that can help reduce heavy periods.

• How long it can take before you see results.

If you ever experience flooding or you’re having to change your pads and tampons more than every two hours, this episode is for you!

Let's get social! Come say hello on Instagram, Twitter and Facebook or sign up to my newsletter.

If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at [email protected] or visit my website.

My cookbook This EndoLife, It Starts with Breakfast is out now! Get 28 anti-inflammatory, hormone friendly recipes for living and thriving with endometriosis. Order your copy here.

This episode is also sponsored by my free guide ‘Managing Endometriosis Naturally’. This guide is perfect for anyone just starting out on this journey of managing and reducing their symptoms. Download here.

This episode is sponsored by The Pod Farm. Learn all about how to start your own podcast with the complete course from The Pod Farm. Aimed at beginners, this course takes a simple and straightforward approach to planning, equipment buying, setting up, recording, editing and hosting your own podcast. With hours of audio and video materials, and downloadable guides and useful links, this multimedia approach aims to have something for every kind of learner. From now until April 15, newsletter subscribers get 20% off the course price. Visit www.thepodfarm.com to enroll or find out more

This episode is sponsored by BeYou. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches and CBD range. Click here to find out more and to shop: https://beyouonline.co.uk

Show Notes

krystalkirton.com

Krystal’s Instagram

Learn Fertility Awareness Charting 1:1 programme

Mend Your Menses programme

Natural Fit Foodie blog

NHS heavy periods