Understand the science of endometriosis, inflammation and your symptoms. This changes everything. When you understand how and why inflammation is driving your endo symptoms, you’ll have the motivation and the knowledge to make the right changes for you. You’ll no longer just ‘do’ something because you read about it or heard it somewhere, you’ll make changes because you know exactly why and how they’re benefitting you.

Learn the key anti-inflammatory food groups so you know what to ADD IN to reduce inflammation, ease pain, alleviate brain fog and regain energy.

Discover the root drivers of chronic inflammation and signs so you can identify what’s contributing to your pain and symptoms. This step is one of the biggest steps you can take to taking back control – most of my clients see a huge difference from working out which inflammatory foods may be triggering them.

Create your own tailored nutrition plan that’s sustainable, enjoyable and realistic using my handouts, meal plans, tips and recipes.

Get to grips with pain science and how you can reduce your pain signals with simple daily strategies to calm the nerves and brain.

Discover the impact of endo and chronic pain on your pelvic floor and pelvic organs such as the bladder and bowel, and get started with the therapies or at home methods to begin healing.

Learn how adhesions may be at the root of your bloating and pain and the best methods for reducing them so you can free up your pelvis.

Understand how our eating habits, lifestyle and mental health affects our endo belly and learn the simple strategies to improve digestion and nutrient absorption, for less bloating, reduced gas and better bowel movements!

Discover how stress, trauma and living with endo can impact your gut health, identify whether this is a problem for you and begin implementing easy brain retraining techniques that calm the gut and help you to overcome any emotional barriers.

Create a toolbox with supplements and strategies for calming in the moment endo belly flares and gut symptoms, from diarrhoea to stubborn constipation.

Quiet the noise around prebiotics and probiotics and learn exactly which ones are safe and suitable for the endo belly and how/when to take them!

We’ll start off with NSAID alternatives, looking at natural supplements that have been shown in the research to be just as effective as some of the most commonly prescribed pain-relieving drugs. You’ll get all the doses, and how and when to take for best effects.

We’ll then look at other research-backed supplements that have been shown to reduce pain flares, endo and period pain and lower levels of inflammatory chemicals. Each supplement comes with various benefits, and I’ll list them in a way that make it clear which ones will suit you the most, so you can create a tailored selection of go-to pain relievers.

You’ll learn how to take these supplements, when to take them and how much. This is important because when it comes to getting pain relief, dose matters, quality matters and timing matters.

We’ll look at some options that can be applied to the skin directly – like magnesium and CBD… And we’ll talk about whether CBD products are helpful and why you may not have experienced relief with them in the past.

Next up we’ll cover essential oils. When it comes to lowering a pain flare, we want to tackle it both internally and externally. The supplements get to work on the inflammation levels on the inside, whilst tools like essential oils can reduce cramping when applied topically. We’re going to discuss the essential oils that actually work for pelvic pain – some just as much as tramadol. Yes, really!

We’ll chat about how to apply, the most effective way to apply (with or without massage?) and which days of the cycle to apply for the biggest impact.

We’ll then dive into body work. It’s likely that there’s some level of pelvic tension, nerve sensitivity, scar tissue and fascia distortion contributing to your pain. If you notice you have pain with bowel movements or urination, pain with sex, pain on walking or pain with physical activity, it’s worth really homing in on this – though I recommend it for everyone. It’s unlikely that any of us endo peeps have escaped structural problems entirely!

We’ll look at the research on massage for endo pain and how to use it for period pain, daily pelvic pain and even pain with IBS issues. Plus, you’ll get a few free tutorials you can get started with right away!

We’ll then explore stretches and movements designed to open up the pelvis, ease muscle tension and pain and calm the nervous system (which, calms pain signals).

Next we’ll move into tools and technology. When it comes to pain relief, there’s a whole new world emerging in terms of gadgets. We’re going to look at the offers on the market at present, and the types of technology they use – from TENS, to nanocapacitors tech to infrared waves.

I’ll list the pros and cons of each, the costs and the feedback from my community so you can decide which ones are worth trying and which ones fit your budget.

I’ll finish off with my tips and recommendations on how to use these all together, how to select the ones you actually need to create a tool kit that when combined, works to lower your pain in the moment you need it. I’ll share some of my favourite brands and personal strategies, as well as stories from my clients’ real-life experiences.

You’ll leave with a handout of trusted tutorials, supplements and tools, plus all the research to deep dive if you so wish.

We’ll start with some simple dietary changes to lower inflammation (and therefore pain) and to provide your body with the essential nutrients for tissue repair.

We’ll then look at the role of blood sugar in recovery and how it can support you to feel energised, balance your hormones and lower inflammation post-surgery. This will give you a great base to experience better cycles and periods if you choose to not use hormonal treatment after surgery.

We’ll work on your sleep and inner sleep-wake cycle, an often overlooked yet crucial part of recovery that impacts pain signals, inflammation levels, hormones and even tissue repair. We’ll create a simple sleep routine that helps your body to truly rest and recover.

We’ll choose 1-3 evidence-based supplements, carefully selected to reduce the risk of adhesion formation and endo recurrence, ease any IBS symptoms like gas, bloating and pain, and of course, alleviate fatigue after surgery.

We’ll then look at ways to restore your pelvic floor, ease nerve sensitivity, reduce tension and adhesion formation and prevent gut complications from the incision sites. We’ll do this using a combination of gentle and tailored movement, plus careful abdominal massage. I’ll also provide you with more advanced and targeted massage and movement options to work towards when you’re fully recovered.

We’ll give your detoxification systems a bit of a boost to help lower swelling, improve circulation to the wound sites, and clear your system of any pain medication, antibiotics or other pharmaceuticals used during surgery.

we’ll wrap up with done-for-you protocols for pain, constipation, adhesions, bloating and fatigue, which you can tailor to your own personal needs.