Listen Now

Apple PodcastsSpotifyGoogle PodcastsAmazon MusicPodcast IndexTuneInPodcast AddictPodchaserPocketCastsDeezerListen NotesPlayer.fm


In today’s episode, I’m talking about a common symptom for us endo warriors: fatigue. Often, we don’t realize how tired we are until we start addressing other symptoms of endometriosis and experience more energy throughout the day. We don’t always recognize the signs of fatigue or understand why we have it. And yet, endometriosis and fatigue so often go hand in hand. Today, I unpack some underlying imbalances and how to start managing them.

In this episode, you’ll hear:

-Feeling tired at the end of a full day is normal. What’s not normal is feeling completely exhausted after working just a few hours or taking a walk.

-It’s normal to have slightly lower energy levels leading up to and during menstruation, and maybe even during ovulation. However, feeling exhausted daily and struggling to get out of bed is not normal.

-Good sleep hygiene is crucial for managing fatigue. 

-Regular physical activity helps your body gauge when you need more energy and typically boosts your overall energy levels.

-Iron, B12, and folate levels significantly affect your energy. If your body is trending towards anemia, incorporate foods like red meat, dark leafy greens, brussels sprouts, broccoli, and use cast iron cookware. 

-Inflammation contributes to fatigue, and there are many causes. 

-An anti-inflammatory diet rich in whole foods helps manage inflammation. Common inflammatory foods include gluten, dairy, corn, soy, and sugar. A short-term elimination diet can help identify personal triggers.

-Blood sugar imbalances can also lead to inflammation.

-Stress contributes to inflammation, so learning how to reduce and manage your stress load is essential for combating fatigue.

-Factors like gut infections, thyroid health, slow liver function, and adrenal health can also contribute to fatigue. These more advanced symptoms are best addressed with the help of a practitioner.

The best way to start working on fatigue is by focusing on the basics: getting enough sleep, maintaining a healthy diet, managing stress, and incorporating regular movement. Think of these basics as the foundation of a house.  You need a strong foundation before anything else. Remember, supplements are meant to be supplemental. You can’t substitute a poor diet or lifestyle with supplements, and good health is about the small, consistent habits you build each day.

Resources:
Episode 34
Episode 21      

Subscribe to The Endo Belly Girl Podcast: 
Apple | Spotify

Connect w/ Alyssa:

Work w/ Alyssa:

Learn more about Alyssa

Disclaimer: This podcast is for educational purposes only. This may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Episode info and full transcription


Taming Fatigue and Endometriosis: A Comprehensive Guide for Endo Warriors

Discover actionable strategies to combat endometriosis and fatigue and transform your health!

Fatigue is an all-too-common symptom for endometriosis warriors, often creeping into daily life and impacting overall well-being. Today we delve into the multifaceted relationship between fatigue and endometriosis, providing a treasure trove of insights. From the importance of structured lifestyle changes to the intricate dance of hormones, blood markers, and stress, we will cover some practical tips to help you regain your energy.

Understanding fatigue and endometriosis: the role of blood sugar, lipid markers, and stress

Blood sugar markers, lipid markers, and their overall patterns in your body are key to unlocking fatigue for so many people. Blood sugar, lipid markers, and stress are intertwined, each significantly impacting your energy levels.

The stress bucket

Picture your body’s ability to handle stress as a bucket. Different stressors—work, relationships, physical health—add water to this bucket. When the bucket overflows, that’s when symptoms like fatigue manifest. Managing stress effectively helps to prevent that overflow and the associated symptoms.

Diet for fatigue and endometriosis

Dietary changes can make a significant difference in managing fatigue. Strategies can include:

– Avoiding processed foods, sugar, and vegetable oils: These foods can spike blood sugar levels and contribute to inflammation.

– Eliminating inflammatory foods: Cutting out gluten, dairy, corn, soy, and sugar may help reduce inflammation and improve energy levels.

Sleep

Prioritizing sleep and maintaining good sleep hygiene is crucial. Aim to keep a consistent sleep schedule, create a relaxing bedtime routine, and keeping your sleep environment conducive to restful sleep.

Movement

A common misconception is that rest is the only remedy for fatigue. On the contrary, physical activity can actually boost energy levels. Aim for regular, moderate exercise tailored to your capabilities and comfort levels.

Nutrients to support fatigue and endometriosis

Iron and B vitamins are essential for energy production. Simple blood tests can check for any deficiencies, particularly anemia, which can sap your energy.

Dietary Sources:

– Iron: Meat, beans, lentils, and spinach.

– B Vitamins: Meat, poultry, eggs, and dark leafy greens.

Be cautious with supplements and seek professional guidance, especially if you suspect underlying issues like the MTHFR mutation.

Investigating underlying imbalances

Fatigue often signals deeper imbalances. While DIY approaches can help, gut infections, thyroid health, liver health, and adrenal health often require professional intervention.

A holistic approach to fatigue and endometriosis

Start with foundational habits before diving into advanced protocols or supplements. Addressing inflammation is also critical, given the strong link between inflammation and fatigue in endometriosis.

Blood sugar and inflammation

Balance your blood sugar to reduce inflammation:

– Carbs: Opt for non-starchy veggies over refined sugars to avoid spikes.

– Healthy fats: Include avocados, nuts, and olive oil to stabilize blood sugar levels.

Normal energy levels and you menstrual cycle

Energy levels naturally fluctuate throughout the menstrual cycle. It is typical to have more energy during the first half of your cycle and for energy to wane as you get closer to and during your period. However, if fatigue becomes a constant companion, it may be time for a deeper investigation.

Tips for Recognizing Fatigue

– Monitor your patterns: Track how your energy levels change over the month.

– Consult a practitioner: Seek professional advice to explore potential imbalances.

Final thoughts on fatigue and endometriosis

Tackling fatigue as an endometriosis warrior involves a multi-pronged approach. Through structured support like understanding the role of blood sugar, lipid markers, and stress, and making conscious lifestyle choices, you can reclaim your energy. Always prioritize foundational habits before exploring advanced protocols and seek professional guidance when necessary.

I hope this offers you a beacon of hope and practical solutions for those battling endo-related fatigue. As you embark on this journey, remember that small, consistent changes can lead to significant improvements in your energy and overall quality of life.

Ep. 45: Managing Chronic Stress and Endometriosis

Welcome back to the Endo Belly Girl Podcast! Today is part two of our series on stress and its effects on endometriosis. If you haven’t listened to the first part, definitely check it out before you listen to part two. In this episode, I...

Ep. 44: Stress and Endometriosis Pain: What’s the Connection?

This week’s episode is the first part of our two-part series on stress and its effects on endometriosis! Stress is a crucial topic when it comes to managing endometriosis, so we're diving deep. This episode focuses on the connection...

Ep. 43: Endo Q&A: Is Soy Bad for Endo? Are Eggs Bad for Endo? +More

Today's episode we're diving into your questions about endometriosis in another exciting Q&A session. I love answering your questions, so if you have anything you'd like to ask, feel free to message me on Instagram for our next Q&A...

Ep. 42: The Power of Community for Endometriosis

Welcome back to the Endo Belly Girl Podcast!  In today’s episode, I dive into the inspiration behind starting the Endo Warrior Circle, my new membership for endo warriors opening this week. I have so much to share about this brand new...

Ep. 41: The Four Foundations of Endo Health

This week’s episode is all about the four foundations of endo health. I’m super excited about the upcoming launch of the Endo Warrior Circle, a subscription-based program where everything is broken down into these four essential...

Ep. 39: Exercise for Endometriosis w/ Amy Grace

Welcome back to the Endo Belly Girl Podcast! Today, I am excited to dive into exercise for endometriosis with Amy Grace. Amy is a fitness trainer specializing in women’s fitness and a hormonal health coach. We also discuss Amy’s journey...

Ep. 38: Red Flags to Watch for in Endo Care

This week’s episode dives into red flags to look for when choosing doctors or practitioners to help you through your endo journey. The journey is hard enough, and we need practitioners who are on our side 100%. In this episode, you’ll...

Ep. 37: 10 Simple Steps to a Healthier Gut

In today’s episode, I dive into my favorite topic: gut health, focusing on foundational practices that often get overlooked on the pathway towards a healthier gut. I have my top 10 tips on how to support your gut health.  While many of...

Ep. 36: The Truth About Supplements for Endometriosis w/ Kate Mahoney

Welcome back to the Endo Belly Girl Podcast! Today I dive into understanding supplements for endometriosis with my friend and mentor Kate Mahoney, a functional practitioner dietary supplement expert.  Kate and I share a passion for...

Ep. 35: Mind, Body, Spirit: A Holistic Approach to Endometriosis

In today’s episode, I delve into the holistic approach to the endometriosis healing journey. Endometriosis is a full-body disease, and healing endo goes beyond just our diet.  It is about healing the mind, body, and the spirit.  ...
Alyssa Chavez endo belly girl

FREE ENDO DIET GUIDE

 

 

End the endo diet confusion for good!

 

Claim your free copy of "The Ultimate Guide to Building Your OWN Endo Diet" and enjoy my simple, proven formula to end that diet confusion straight to your inbox.

Congratulations, you're in! Check your inbox to confirm your subscription and you will be on your healing journey!