The Heal your Bladder Podcast

If you’re dealing with chronic UTIs or IC and wondering if you’ll ever break free from bladder pain, this episode will help you understand how you can take back control.If you’ve found yourself stuck in mental checklists of “bladder-safe” foods, or overthinking bladder sensations, you’re not alone. In this conversation, we explore how fear, beliefs, and the nervous system can keep symptoms going, even after infection is gone.I’m joined by Nutritional Therapist and NLP (Neuro-Linguistic Programming) practitioner Karen Mannion to unpack how our thoughts, beliefs, and internal dialogue shape chronic UTI symptoms and bladder pain.We explore how the mind–body connection plays a key role in healing, alongside the right nutrition, support, and deeper investigation.Inside this episode, we uncover:How beliefs about food and symptoms can become embedded and why they can trigger real physical reactionsThe link between fear, hyper-vigilance, and bladder flaresWhy restrictive diets don’t always lead to reliefHow NLP can help reframe limiting beliefs like “I’ll never get better”Practical tools to retrain the mind and reduce symptom anxietyKaren also guides you through a visualisation to help you connect with your future self (the version of you who has already healed) and begin shifting your focus towards the outcomes you do want.This is a powerful conversation that will help you step out of fear and move towards the version of life you want for yourself.02:15 Understanding the Mind-Body Connection04:15 The Role of NLP in Healing09:30 Challenging Food Fears and Beliefs15:46 The Power of Language in Healing22:40 Practicing New Beliefs and Mindsets29:47 Managing Stress and Its Impact on Health37:12 Finding Your Healing Routine39:30 Uncovering Subconscious Beliefs and Chronic Pain45:19 Guided Visualisation for Healing57:44 Reintroducing Foods with Confidence1:02:44 Shifting Limiting Beliefs1:08:54 Empowering Mindset for HealingFor more on the mind–body side of healing, listen to Episode 7 with Rachel Gofman.For more resources related to today's episode, click here for the podcast episode page. Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

If you’re struggling with chronic UTIs, interstitial cystitis (IC), or ongoing bladder pain, and feel anxious about food or stuck in restrictive diets, this episode will help you see a different way forward.Kim came into the Heal Your Bladder programme following the IC diet, feeling fearful of food and unsure what she could safely eat. Despite doing everything “right,” her bladder and gut symptoms weren’t improving.In this episode, she shares how she moved from restriction and fear… to real, lasting relief from painful bladder symptoms.We talk about:Why the IC diet and food restriction can keep you stuckThe fear of reintroducing foods and triggering flaresHow nutrition, gut support, and the urinary microbiome play a role in healingThe impact of the nervous system on bladder symptomsToday, Kim gets to:Eat everything she likes againSleep through the night without waking to peeExercise comfortably (running and weight training)Enjoy meals out with family and friendsGo through each day without thinking about her bladderThis conversation is a powerful reminder that healing IC and chronic UTIs isn’t about what you need to avoid, but what you can tap into to support healing and long-lasting relief.If you’ve been told to avoid more and more foods but still aren’t seeing results, this episode will help you understand what might be missing!Timestamps:00:00 Introduction01:04 Kim’s Journey with Interstitial Cystitis and the Heal your Bladder Programme02:57 Overcoming Food Fears and Dietary Restrictions06:09 Improvements and Life Changes After the Heal your Bladder Programme09:10 Encouragement for Others Facing Similar ChallengesResourcesWant to hear more client success stories?Episode 11: EstherEpisode 9: GwenYou can also explore more client success stories on our blog here.Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, I’m joined by Eleanor Gardner, physiotherapist and founder of Pelvic Relief, a company dedicated to breaking down barriers in intimate health. Eleanor is on a mission to make evidence-based pelvic health solutions accessible and in this episode, she shares exactly how we can take charge of our own healing from bladder pain syndromes, including IC and chronic UTIs.We dive into some of the most effective tools for pelvic and bladder rehabilitation, including:The must-have tools to optimise your comfort with intimacy and reduce your UTI risk: how they work and who they’re for. Best practices for choosing the right products for you and why this mattersLubricants & moisturisers: what to look for and why they’re essential for UTI prevention and comfort.We also explore supplements for urinary and vaginal health, covering:Probiotics for intimate healthUrinary and vaginal microbiome testing Vaginal pH & perimenopause: how changes impact our UTI risk, plus when, why and how to test vaginal pH.If you're looking for practical tools and expert advice to overcome chronic UTI bladder pain and IC, this episode is packed with insights you won’t want to miss!Timestamps:00:00 - Show Intro  00:36 - Episode Intro  01:18 - Introduction to Eleanor and Pelvic Relief  03:08 - Eleanor’s Background as a Physio and Experience of Different Women’s Healthcare Systems  06:20 - Dilators  15:00 - The Therawand  18:46 - When and How to Keep Up Physio at Home20:18 - The Ohnut  23:10 - The Kaito  27:31 - Lubrication and Moisturisers  31:24 - Vaginal pH Test Kits  35:03 - Vaginal Probiotics  37:41 - Microbiome Screening  40:50 - Where to Find Eleanor and Pelvic Relief  43:26 - Episode Outro  Resources:For more tips on navigating intimacy without the fear of another UTI and how to communicate your needs to your partner with confidence, listen to Season 1, Episode 6 with sex educator Olivia Teahan, “Navigating Intimacy & UTIs”https://www.marycotternutrition.com/podcast/navigating-intimacy-and-utis Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, Heal your Bladder graduate Esther shares her journey from struggling with interstitial cystitis, UTIs and food fear to finally healing from it and eating anything she wants now. In this episode, I’m joined by the wonderful Esther, a Heal your Bladder graduate who shares her powerful story of healing from IC after years of relentless UTI flare-ups and pelvic pain.Before joining the Heal Your Bladder programme, Esther was stuck in a cycle of debilitating symptoms, food fear, and exhaustion — often confined to bed multiple days a week. She opens up about her hesitations around investing in herself, the fear that nothing would work, and the turning point that led her to seek a different kind of support.Fast forward over eighteen months, Esther is pain-free, flare-free, and living a life that once felt out of reach. Her original goals were to come off Hiprex safely and feel more at ease with food and everyday life. And now, thanks to the Heal your Bladder programme, she’s done exactly that. She enjoys hiking, wearing jeans (yes — even jeans!), and eating in a way that feels fun and nourishing rather than restrictive and miserable.We talk about the practical changes that helped her get there, including why she chose to go all in with food and lifestyle support rather than simply swapping one pill for another. Esther shares how she slowly shifted from fearing tomatoes to embracing the power of nutrition as a tool for healing from chronic UTI symptoms.If you’re feeling stuck or wondering if true relief is possible, this episode is for you.00:00 - Show Intro  00:36 - Episode Intro  02:34 - Introduction to Esther and Where She Was at the Start of the Heal Your Bladder Programme, and How She Found Mary  07:08 - Esther’s Goals at the Beginning of Her Journey and How Far She’s Come  08:29 - Choices Esther Makes Now  10:36 - How Esther Overcame Anxiety Surrounding Food  12:58 - The Importance of Investing in your Health  13:43 - Particular Things Esther Liked About Working with Mary  15:58 - Esther’s Healing Timeframe and Where She Is Now, the Effects of Anxious Pain Responses and Coping Strategies  19:13 - What Esther Would Say If She Were to Recommend the Heal Your Bladder Programme to a Friend  21:17 - The Importance of Committing to the Work and Embracing a Joined-Up Approach  25:12 - How Esther’s Story Can Inspire Others  26:04 - Episode Outro  ResourcesCheck out our other Heal your Bladder cGo deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, I’m sharing the four biggest lessons I learned from healing my own IC/chronic UTI naturally. Including: the real cost of continuing with the same mistakes, what changes when we stop making them, and why so many people struggle to take these crucial steps. I’ll also walk you through a real client case study, breaking down the dietary approach I use to support bladder healing. Because true healing isn’t just about cutting out endless foods - You want freedom, not restriction. If you’re looking for a whole-body solution that gets to the heart of the issue, this episode is for you. 0:00  Show Intro  0:37  Episode Intro  4:27  A Bit About Mary  5:27  Lesson 19:08  Lesson 2  12:51  Lesson 316:24  Lesson 4  19:11  What We Can Do Differently  23:50  Client Case Study – Gillian’s Symptoms and Treatment Prior to the Heal Your Bladder Programme  25:19  Client Case Study - How we changed Gillian’s Diet 27:50  Client Case Study - Urinary and Vaginal Microbiome Screening  30:23  Client Case Study - Applying the Results in Clinic Over 6 Months  42:27  Client Case Study - How Is Gillian Now?  43:59  Summary  46:14  Episode Outro  46:52  Show Outro  Check out episode 1 to hear more about how I healed my IC naturallyhttps://www.marycotternutrition.com/podcast/ep1-i-healed-my-ic-naturally Listen to episode 2 to discover how digestion changes a foods acidityhttps://www.marycotternutrition.com/podcast/ep2-the-ic-diet-is-a-lie Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, my client Gwen shares her inspiring journey through the Heal Your Bladder Programme. From a devastating IC diagnosis and debilitating bladder pain to living pain-free and finding the freedom to love life again.For years, Gwen struggled with daily pain, burning, and exhaustion from recurring UTIs and intermittent bladder flares. The pain was draining. Life was bladder-centred, and it felt like everything revolved around her bladder. But when she started the Heal Your Bladder Programme, alongside other supportive therapies, Gwen found the tools to heal and create long-lasting relief.Tune in as Gwen opens up about how her life has changed in just six months. How she went from daily bladder pain to feeling free of it, enjoying restored energy, better sleep, and even a diet she once thought was impossible.Her story is a powerful reminder that with the right support and understanding of your body, healing is possible.If you've ever felt stuck, frustrated, or terrified that life will never feel the same again, this episode is a must-listen.0:00 - Show Intro0:37 - Episode Intro1:12 - Gwen’s Struggles Before the Heal Your Bladder Programme and What Led Her to Reach Out2:59 - What Drew Gwen to Mary Specifically3:26 - Testing4:17 - Hesitations Gwen Had About Joining the Heal Your Bladder Programme6:02 - What Gwen Enjoyed Most About Working with Mary 7:55 - Biggest Changes and Improvements Since Completing the Programme10:21 - Gwen’s Advice for Anyone Considering the Heal Your Bladder Programme12:06 - How Gwen Transformed Her Relationship with Food and Let Go of the IC Diet13:51 - Finding Trust and Support in Mary on the Healing Journey15:00 - Episode Outro15:26 - Show OutroCheck out our other Heal your Bladder client success stories, here.https://www.marycotternutrition.com/blog/category/Success+stories Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

Are you noticing changes in your bladder or urinary health and wonder if it’s hormonal or possibly linked to perimenopause? You’re not alone! In this episode, we dive into how hormonal shifts, particularly declining oestrogen from our late 30s onwards can influence bladder function, urinary symptoms, and even our susceptibility to UTIs.I’ll share insights into why these changes happen, what your symptoms might mean, and practical steps you can take to support your bladder health during this transitional phase.Whether you’re dealing with urgency, vaginal discomfort, or recurrent UTIs, this episode will help you understand what’s going on in your body and empower you with tools to feel better.Let’s break down the connection between hormonal changes, perimenopause and your bladder so you can approach these changes with clarity and confidence.0:00 - Show Intro  0:35 - Episode Intro  2:08 - The Role of Oestrogen in Maintaining the Health of our Bladder and Vaginal Health5:50 - Thrush-Like Symptoms and the Importance of Testing  7:19 - Why Hormonal Changes can Increase the Risk of Infection  10:14 - Seeking Professional Help  12:02 - The Benefits of Vaginal HRT  14:24 - Supporting Vaginal and Urinary Health with Probiotics  19:13 - Tissue Integrity and Supporting Skin with Nutrients  19:48 - Omega-3 to Reduce Inflammation and Improve Tissue Hydration  20:39 - Staying Hydrated with Vaginal Moisturisers  21:27 - Effects of Lowering Oestrogen on the Pelvic Floor Muscles22:46 - Episode Outro  24:11 - Show Outro  If you prefer reading to audio, you might enjoy this blog post https://www.marycotternutrition.com/blog/ic-or-menopause Listen to episode 6 with Olivia Teahan for more tips on vaginal health, lubes and moisturisers.https://www.marycotternutrition.com/podcast/navigating-intimacy-and-utis Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, I sit down with Rachel Gofman, Doctor of Physical Therapy and Pelvic Pain Coach, to explore her incredible journey of healing from IC and chronic pelvic pain using a mind-body approach. After trying every diet, test, and treatment available, Rachel found her breakthrough by addressing the emotional and nervous system components of her symptoms.Rachel now dedicates her career to helping women with conditions like IC (interstitial cystitis), vulvodynia, pudendal neuralgia heal their pain and rediscover safety in their bodies. We dive deep into:Why pain can persist long after the initial trigger, like a UTI, has resolved.How hypervigilance around perceived food triggers can worsen symptoms, and how to break free.What it means to "feel safe" in your body and why this is essential for healing chronic pain.Practical tools for calming the nervous system during flares.Why progress might feel slow and how to stay hopeful on your healing journey.Rachel’s compassionate and expert perspective will inspire anyone struggling with chronic pelvic pain to consider the profound role of the mind-body connection in their recovery.Rachel shares her work and resources for healing chronic pelvic pain through coaching and holistic support. Don’t miss this powerful conversation. It might just change how you view healing.0:00 Show Intro  0:37 Episode Intro  1:39 Rachel Intro  2:13 Rachel’s Journey and How She Discovered a Mind-Body Approach  6:22 What Is Mind-Body Healing  8:30 Navigating Food Fear  12:06 Exposure Tools to Overcome Food Sensitivities  15:59 Setting Realistic Time-Frame Expectations  18:28 How to Open Yourself to Mind-Body and Understanding Language  25:52 Integrated Healing Strategies  27:18 Subconscious Processes and the Brain Using Context as a Trigger  33:37 Shifting Attention to Safety  34:49 Affirmations, Positive Thought Work, and Reframing  38:35 Are Certain Personalities Susceptible to Chronic Pain?  42:51 How Rachel Guides Clients to Recovery  48:16 Where to Find Rachel  49:33 Show Outro  Connect with Rachel:https://www.instagram.com/thepelvicpaincoach/Read: The Way Out by Alan Gordon:https://www.curablehealth.com/books/alan-gordon/the-way-out-approaGo deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

I’m thrilled to be joined by Olivia Teahan, a sex educator and founder of the Sx Sláinte project (slawn-che), which provides concise, relevant, and shame-free perspectives on sex.We’ll be tackling some of the most pressing concerns for women navigating intimacy while facing challenges like chronic bladder pain, the fear of UTIs, and perimenopausal changes that can make intimacy feel uncomfortable or even daunting.Olivia’s work empowers adults to cultivate healthier, more pleasurable connections with their own bodies and with others. Drawing on her background in law, public health, and psychosexual therapy training, she creates engaging workshops and resources that break down stigmas around health and intimacy.With her passion for women’s empowerment, LGBT+ health, and more, Olivia brings a compassionate and practical approach to navigating sexual wellness with ease and confidence, even in the face of health challenges.We dive into some of the most pressing concerns for women navigating intimacy when faced with challenges like chronic pain, fear of UTIs, and perimenopausal changes. Olivia shares:Tips for improving comfort during intimacy for those with chronic pelvic, bladder, or vaginal pain.How to communicate with partners about your needs and maintain healthy relationships when intimacy feels daunting.Practical advice for those fearing intimacy due to a history of painful sex or recurrent urinary tract infections.Insights into elevating pleasure during peri/menopause.Whether you’re feeling anxious about your intimate life because of UTIs or bladder pain, or simply looking for guidance on how to feel more at ease, this conversation is packed with actionable advice and supportive insights.Listen in and discover how to reclaim your confidence, find comfort, and build deeper connections.0:00 Show Intro  0:37 Episode Intro  2:28 Olivia Intro  8:02 Preparing Emotionally for Intimacy  15:32 Impact on Relationships and How to Communicate Changes With Our Partner  22:47 Self-Pleasure and Sensuality  32:00 Communicating With a New Partner  36:30 Broaching Testing With Your Partner  41:51 Protection and Comfort, Toys and Hygiene  48:30 GP and Healthcare  53:27 Community  54:48 Menopause and Perimenopause  1:00:14 Connect With Olivia  1:02:23 Show Outrowww.sexsiopa.ie  Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode of the Heal your Bladder podcast, we’re uncovering the truth about UTI testing and what your doctor might not tell you.If you’ve ever been told your urine culture test came back “normal” despite experiencing all the symptoms of a UTI, this episode is for you. I’ll explain why culture tests often fall short, how advanced genetic testing like PCR and Next-Generation Sequencing (NGS) can reveal what cultures miss, and what this means for anyone dealing with chronic UTIs or interstitial cystitis (IC). We’ll dive into the strengths and limitations of these testing methods, so you can understand what’s really going on in your bladder and how they fit into a broader strategy for bladder healing. If you’re ready to get to the root of your bladder issues with more reliable and actionable urinary testing, tune in for the insights you need to truly advocate for your health. If you prefer reading to audio, you’ll love this blog post https://www.marycotternutrition.com/blog/why-ic-could-be-a-uti 0:00 Show Intro  0:37 Episode Intro  2:13 Getting Answers to Your Bladder Pain  3:39 Mary’s Experience Getting Help for UTI Symptoms  6:54 Unreliability of Urine Culture Test Methods  9:48 Functional Tests: The Difference Between PCR and NGS Tests  12:36 What Tests Are Included in the Heal Your Bladder Programme?  17:58 Other Urinary Test Methods Available  22:10 Accessing Advanced Urinary Screening  25:12 Episode Outro  27:16 Show Outro  Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode of The Heal your Bladder podcast, we dive into the buzz around the low-oxalate diet for managing interstitial cystitis (IC) and bladder pain. While it’s tempting to try cutting out oxalates in hopes of relief, is this diet really the answer?Join me as we unpack the origins of the low-oxalate theory, its potential downsides, and why it might be doing more harm than good. We’ll explore the vital role of nutrients like magnesium and calcium in calming pelvic tension and supporting bladder healing, and how restrictive diets can rob your body of these essentials.I’ll also share what’s really at the root of IC and chronic bladder pain and how making smarter food choices that work with your body’s natural processes can lead to real, long-lasting relief. If you’re ready to move past food fears and focus on what your body truly needs to heal, this episode is for you. Tune in to take the first step toward finding freedom from IC and bladder pain. If you prefer reading to audio, you’ll love this blog post https://www.marycotternutrition.com/blog/low-oxalate-diet-ic Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, we delve deep into the relentless cycle of recurrent urinary tract infections (UTIs) and uncover effective strategies to break free once and for all. If you're exhausted from dealing with frequent or persistent UTIs, and you’re desperate to know how to stay infection-free after finishing antibiotics, this episode is for you. I understand the fear, the dread, and the constant worry of wondering when the next UTI may strike. But there is hope. With the right nutritional approach, you can break this cycle. We'll explore the reasons why UTIs keep coming back (it’s not just because you enjoyed a tumble with your belle or beau), reveal the crucial role of key nutrients and probiotics in supporting bladder health, and explain how to strengthen your body's natural defences. Learn practical tips on maintaining a healthy balance of bacteria, supporting your immune system, and protecting your bladder's mucosal lining to enjoy more bladder harmony. Tune in now to discover how you can take control of your bladder health and prevent future infections so you can live without the constant fear of another UTI.If you prefer reading to audio, you’ll love this blog post https://www.marycotternutrition.com/blog/what-to-do-about-utis Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this episode, "The IC Diet is a Lie," Mary Cotter, founder of Mary Cotter Nutrition and the Heal Your Bladder programme, debunks the myths surrounding the interstitial cystitis (IC) diet. Drawing from her personal journey and professional expertise, Mary challenges the common advice to avoid all acidic foods for IC and chronic bladder pain relief. She explains why this misinformation can be harmful and shares what foods you should actually be eating to help you on your healing journey. Tune in to discover the physiology behind acidic foods, dietary tips that will propel your IC healing forward, and tried-and-tested strategies for long-term bladder pain relief. It’s time to stop fearing food and start seeing it as your powerful ally in healing from bladder pain.If you prefer reading to audio, you’ll love this blog post https://www.marycotternutrition.com/blog/why-you-shouldnt-follow-the-ic-diet-and-what-foods-to-eat Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

In this heartfelt and inspiring episode, join Mary Cotter, founder of Mary Cotter Nutrition and the Heal Your Bladder programme, as she shares her deeply personal journey of healing from interstitial cystitis (IC) and chronic UTIs. From the carefree days of her early twenties to the debilitating pain that turned her life upside down, Mary recounts her struggles and triumphs. Discover how embracing nutritional support transformed her health and perspective on food and bladder healing. Now an experienced IC nutritional therapy practitioner, Mary is dedicated to helping others find relief from painful bladder syndromes and reclaim their lives. Tune in to hear her story of resilience, hope, and the power of integrative healing.Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. 

Have you ever felt like bladder pain has taken over your life, leaving you questioning if things will ever get better?I’m Mary Cotter, an expert in bladder health and a nutritional therapy practitioner with over 10 years of experience. But before all that, in my 20s, I faced my own interstitial cystitis and chronic UTI crisis. I was at my wits’ end - fearing food, missing out on life, and convinced I’d never feel normal again. But here’s what I learned: healing is possible.That’s why I created You can Heal your Bladder. The podcast for women navigating the physical and emotional toll of bladder pain. Whether it’s IC, recurring or chronic UTIs, I’m here to help you uncover the root causes, restore balance, and find the freedom to love life again.Through my own healing journey, 10+ years of supporting clients, and expert interviews, we’ll explore practical steps and mindset shifts to create a path to freedom that works for you.If you’re ready to leave the late-night Google spirals behind, find real answers, and long-lasting relief from bladder pain, subscribe now. It’s time to take back control, rediscover joy, and know that you can heal your bladder.Mary xTo learn more about Mary, go deeper into every topic, find the resources and tools she mentions, or submit a question, check out www.marycotternutrition.com Go deeper with Mary’s free ebook: How to Heal your Bladder with Food.‍Watch our free UTI training: "The Real Reason you Keep Getting UTIsand How to Find Lasting Relief (Without Another Prescription)", here.Explore our short course: Chronic UTIs: the Root Cause Reset, here. Follow Mary on Instagram: @marycotter.nutrition Visit our website: https://www.marycotternutrition.com/ Explore our 1-1 programme: the Heal your Bladder programme DISCLAIMER: The content in the podcast and on marycotternutrition.com is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.