PSCFIT

Episode 8: Getting back to it - Post Primary Sclerosing Cholangitis flare / consecutive RED DAYS!!!Are you feeling weak after a flare-up? Here’s how to get back into training without feeling overwhelmed! 👉 Tag someone who needs to hear this.Returning to training post-flare can be confusing and frustrating. It’s common to feel weaker and low on energy, making it tough to know where to start. Many people either do nothing, staying stuck, or they push too hard, risking another flare-up.Here’s a simple approach: lower the bar! Start your workouts lighter than you think you need to. Your mind remembers what you used to do, but your body may take time to catch up. Consistency beats intensity, especially right now.Next, build your training around your energy, not just motivation. Your energy levels will fluctuate, so adapt your workouts accordingly. On good days, aim for your full session; on tougher days, focus on lighter activities like walking.Lastly, prioritise movement quality and recovery. Simple, controlled movements and proper recovery strategies—like sleep and nutrition—are key to rebuilding your strength.Remember, it’s all about moving forward at your own pace. If you're ready to rebuild with a tailored plan, DM me at @pscfit. Let’s do this together!Still figuring this out? You’re not alone. #PSC #ChronicIllness #FitnessJourney #HealthTips #StrongerTogetherThank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT links: https://pscfit.kit.com/profile/links

Can I lift as a PSC warrior? The answer is YES! 💪Tag someone who needs to hear this!Living with PSC doesn’t mean you can’t lift weights. You just need to be smart about it! Here are three golden rules:1️⃣ Always check in with your PSCFIT traffic light system before training. Are you in the red, amber, or green?2️⃣ Strength train at least 2-3 times a week with a day's rest in between. Remember, rest can also be active recovery!3️⃣ Aim for 150 minutes of cardio per week. Yes, that's just about 21 minutes a day! Walking is a fantastic low-impact option that keeps your body moving.The key is to work at 70% of your ability. This way, you won’t burn out and can keep showing up consistently. Movement is medicine! If this episode helped you, share it with another PSC warrior because no one should figure this out alone! 💚Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen / watch.Where invisible illness meets VISIBLE STRENGTH! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/links

Are you living with PSC and feeling lost? This episode is for you! 💪Tag someone who could use some clarity on their health journey! Today, I’m diving into your burning questions:1️⃣ Can PSC be reversed? Unfortunately, no. But you can take steps to manage your health and prevent progression. PSC Fit is all about empowering you to lead a stronger life through exercise.2️⃣ Experiencing pain around your liver during workouts? That's not normal! Pay attention to your movements and ease up on those exercises that cause discomfort. Think about modifying your routine to keep your body safe and strong.3️⃣ Muscle soreness: a common concern. It's normal when getting back into training, but if it lingers longer than a few days, it’s a sign to reevaluate your recovery strategies. Don't forget the importance of protein and sleep!4️⃣ Worried that exercise will worsen your fatigue? It can—especially with high-intensity workouts. But remember, movement is crucial! Focus on gentle strength training and daily walks to keep your energy balanced.5️⃣ Thinking about protein powder? Make sure it suits your digestive needs. If you’re unsure, start small and see how your body reacts. Want to learn more? Check out the PSC Fit Traffic Light System to assess your energy levels before workouts! If this episode resonates, share it with another PSC warrior. You’re not alone in this journey! Stay strong, keep moving, and check the link in bio for more resources!

Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT links: https://pscfit.kit.com/profile/linksManaging a chronic condition like PSC can feel like juggling a dozen plates at once. To combat the overwhelm, we explore the philosophy of The One Thing (inspired by Gary Keller), a strategy designed to simplify your focus and create a powerful "domino effect" in your health and life.The strategy hinges on one focusing question: "What is the one thing I can do such that by doing it, everything else will be easier or unnecessary?" Instead of trying to fix everything at once, you identify the lead domino that makes the rest fall into place.Success is sequential, not simultaneous. When you focus on one small, manageable habit, it builds momentum.If your One Thing is Movement: 15 minutes of walking daily can eventually improve sleep, which improves mood, which then makes healthy eating easier.If your One Thing is Nutrition: Prepping one healthy meal a day reduces the cognitive load of decision-making and stabilizes energy levels for other tasks.To find your focus, you must stop believing these common misconceptions:"Everything matters equally": It doesn't. A few vital tasks yield the most results."Multitasking is a superpower": In reality, it divides your focus and reduces the quality of your self-care."You need extreme discipline": You actually only need enough discipline to form a habit. Once the habit is built, the "One Thing" becomes automatic.PSC involves many factors outside of your control, which can lead to anxiety. By choosing a "One Thing" in the following categories, you regain your sense of agency:Mindset: Journaling for 5 minutes to clear mental fog.Physicality: Low-impact movement to maintain muscle.Nutrition: One liver-friendly substitution per day.You don't need a total life overhaul to see progress. By identifying and committing to your "One Thing" today, you streamline your energy—saving your precious "spoons" for what matters most.Challenge: What is your One Thing today? Is it drinking more water, a short walk, or five minutes of meditation? Pick it, do it, and let the dominoes fall.

Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT links: https://pscfit.kit.com/profile/linksThe PSC Warrior Nutrition GuideManaging Primary Sclerosing Cholangitis (PSC) requires a total rethink of traditional "healthy eating." Because PSC restricts bile flow—the "traffic jam" effect—your body struggles to process fats, making standard dietary advice potentially ineffective or even uncomfortable.Protein is the foundation: Aim for 1.2 to 1.6 grams per kilogram of body weight (e.g., 84–112g for a 70kg adult). It is vital for tissue repair and fighting muscle wasting. Stick to lean sources like skinless chicken, fish, lentils, and egg whites.Carbohydrates are the primary fuel: Since fat digestion is compromised, carbs provide the steady energy your liver needs without the extra strain. Use complex carbs (oats, sweet potatoes) for daily stability and simple carbs (honey, bananas) for quick energy during flare-ups.Fats (Quality over Quantity): You still need fats to absorb vitamins A, D, E, and K, but keep portions small. Focus on high-quality sources like olive oil and avocado to avoid liver stress.The Plate Method: Structure your meals with 1/4 lean protein, 1/4 complex carbs, and 1/2 vegetables to ensure a nutrient-dense, liver-friendly balance.Function Over Weight Loss: Shift the mindset from restrictive dieting to functional fuelling. The goal isn't a number on the scale; it's providing your body the resources it needs to manage symptoms and fatigue.Smart Supplementation: Because fat malabsorption can lead to nutrient gaps, focus on high-quality food choices and consult the full guide for specific vitamin management.The Bottom Line: Nutrition is one of the most powerful tools a PSC warrior has to regain control. By prioritising protein and smart carbs while moderating fats, you can better manage your symptoms and improve your quality of life.For more details and to download the full guide, visit PSC Fit.

Navigating Your PSC Diagnosis: Essential Next Steps for PatientsLearn crucial steps to take after a PSC diagnosis. From managing anxiety to seeking expert care, this guide offers essential insights for newly diagnosed patients.The moment you receive a diagnosis of Primary Sclerosing Cholangitis (PSC) can be overwhelming. You may find yourself flooded with emotions and questions, wondering what comes next. In this post, I’ll share essential steps you should take after your diagnosis to help you regain a sense of control and clarity.Understanding PSC: What You Need to KnowWhat Is Primary Sclerosing Cholangitis?PSC is a rare chronic liver disease that causes inflammation in the bile ducts due to autoimmune responses.Each PSC journey is unique; some patients may remain asymptomatic for years.It’s important to understand that PSC is not caused by lifestyle factors like diet or alcohol consumption.The Importance of Accurate InformationAlways seek information from trusted sources like PSC Support UK, the British Liver Trust, or PSC Partners Seeking Cure.Medical information evolves quickly. Be wary of outdated statistics or findings, especially those prior to 2020.First Steps After DiagnosisTake a BreathAcknowledge your feelings. Take a moment to breathe and reassure yourself that you are not alone.Connect with PSC groups that foster positivity and understanding rather than panic.Get Your PSC Alert CardThis card notifies healthcare professionals of your condition, ensuring they provide appropriate care during emergencies.Available through PSC Support UK and other trusted organizations.Find a SpecialistSeek out a hepatologist who specializes in PSC. Their expertise can make a significant difference in your treatment journey.General gastroenterologists may lack the specific insights needed to manage your condition effectively.Monitor Your HealthSchedule routine appointments to monitor your liver health and manage any symptoms.Engage in discussions with your healthcare team regarding your treatment options and lifestyle changes that may aid in managing PSC.Managing Your Mental HealthThe STOPP MethodStop, Take a breath, Observe, Plan, Proceed. This technique can help you center yourself amidst the chaos of diagnosis.Whenever you feel overwhelmed, pause and use this method to regain focus.Curate Your Information SourcesLimit exposure to alarming information that may not apply to you personally. Focus on data that is relevant and constructive.Participate in forums or groups that offer encouragement rather than fear.Key TakeawaysRemember that many others share your journey. Connecting with support networks can alleviate feelings of isolation.Always turn to trusted sources for your health information.Prioritize finding a specialist who understands PSC.Navigating a PSC diagnosis can feel daunting, but taking proactive steps can empower you in your journey. Breathe, seek support, and engage with healthcare professionals who will guide you in managing your health. For further information and resources, visit the PSC Support UK website and take the first step towards understanding your condition better.Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/links

The ONE THING every PSC Warrior should be doing EVERYDAY without failure! Primary Sclerosing Cholangitis. Are you struggling to navigate the complexities of managing PSC? You're not alone. Many individuals with PSC face daily challenges that can feel overwhelming. In this episode, we'll explore the Traffic Light System, a simple yet effective tool to help you assess your physical and emotional states each day. As a PSC warrior myself, I understand how important it is to find strategies that help us adapt and thrive, even when faced with the unpredictable nature of our health. Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/links

Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength! PSC doesn’t just affect your liver — it affects your energy, confidence, identity, and trust in your body.Fitness for us can’t be about punishment.It has to be about capacity.Its asking yourself - “What can I do today that helps future me?”That’s where PSCFIT was born — not as a program, but as a framework:Move in a way that supports your liver & overall healthThink in a way that protects your mental healthManage your condition like a CEO, not a passengerHere’s something to think about:Stop comparing your body to your past body — or anyone else’s for that matter..Instead, ask yourself: “What does support look like today?”That question alone changes everything.

You may have seen my instagram post .... if you didnt heres the LINKBut also recored for you. A hot take of my 5 hills I will die on as your PSCFIT health and fitness coach.Thank you so much for listening to today's episode.Please tag, share PSCFIT on your socials.And of course, subscribe to the pod, wherever you listen!Where invisible illness meets visible strength!

Welcome to PSCFIT! Your new podcast to life with Primary Sclerosing Cholangitis- PSC. How and why you should be incorporating fitness into your daily life. And thriving with PSC. Check out my Instagram too. @pscfitMake sure you’re subscribing Thanks. Thomas Fowler. Where invisible illness gets visible strength. 💚

Welcome to PSCFIT! Your new podcast to life with Primary Sclerosing Cholangitis- PSC. How and why you should be incorporating fitness into your daily life. And thriving with PSC. Check out my Instagram too. @pscfitMake sure you’re subscribing Thanks. Thomas Fowler. Where invisible illness gets visible strength. 💚