PSCFIT

Odcinki

• 
  EPISODE 18: UNINTENTIONAL weightloss with Primary Sclerosing Cholangitis (PSC) 21.07.2026 20min

  EPISODE 18: UNINTENTIONAL weightloss with Primary Sclerosing Cholangitis (PSC)Unintentional weight loss is something a lot of people with Primary Sclerosing Cholangitis, or PSC, experience, but it doesn't get talked about enough. If you've noticed the number on the scales dropping without trying, it's worth paying attention. It isn't always "a good thing," and it can sometimes be a sign that your body needs extra support.There are a few reasons why this can happen with PSC.One of the biggest is that PSC can affect the flow of bile, which is needed to digest and absorb fats. If your body isn't absorbing fat properly, you're also missing out on a major source of calories. Some people notice pale, greasy or oily stools, which can be a sign that fat isn't being absorbed as it should.Another common reason is simply not feeling like eating. PSC can cause nausea, bloating, abdominal discomfort and fatigue, all of which can make food much less appealing. When you're eating less than usual over time, weight loss can happen without you even realising it.Chronic inflammation also plays a part. Your body uses more energy when it's dealing with ongoing inflammation, so even if you're eating what used to be enough, it might no longer meet your body's needs.And then there's muscle loss. When you're tired, less active, or struggling to eat enough protein, your body can start breaking down muscle. That means the weight you're losing isn't always body fat—sometimes it's valuable muscle mass, which is important for strength, mobility and overall health.So what should you do if you're losing weight without trying?The first step is to let your hepatology team know. Unintentional weight loss is something they need to be aware of, as they can investigate what's causing it and make sure there isn't anything else going on.It can also be really helpful to see a dietitian who understands liver disease. They can help you find practical ways to increase your calorie and protein intake, even if your appetite isn't great.If eating large meals feels impossible, try having smaller meals or snacks more often throughout the day. Prioritising protein from foods like eggs, fish, Greek yoghurt, dairy products, beans or protein shakes can help protect your muscle mass.If your energy allows, adding some light resistance exercise can also help your body hold onto muscle. It doesn't have to mean lifting heavy weights—even a few simple strength exercises at home can make a difference.It's also worth keeping an eye on your weight. You don't need to weigh yourself every day, but checking once every week or two under similar conditions can help you spot any trends.If you're losing weight quickly, notice jaundice getting worse, develop new abdominal pain, or your symptoms suddenly change, contact your healthcare team as soon as possible. Those changes deserve medical attention.The most important thing to remember is this: unintentional weight loss with PSC isn't something to ignore, and it isn't something you have to deal with on your own. Speak to your healthcare team, ask questions, and get the support you need. Looking after your nutrition and protecting your muscle mass can make a real difference to your quality of life.MOVEMENT | MINDSET | MANAGEMENT https://pscfit.kit.com/profile/links
• 
  Episode 17: Inconsistency with Primary Sclerosing Cholangitis (PSC) 14.07.2026 14min

  Episode 17: Inconsistency with Primary Sclerosing Cholangitis (PSC)If you live with Primary Sclerosing Cholangitis (PSC), you've probably said this to yourself more than once:"I just can't stay consistent."Maybe you've started exercising, eating well, or building healthier habits, only to find yourself struggling a few weeks later. You miss a workout, cancel a walk, or need a day on the sofa because your body simply won't cooperate.It's easy to blame yourself.But what if the problem isn't your commitment?What if it's your energy?You're Not Inconsistent..... Your Energy Is UnpredictableOne of the biggest challenges of living with PSC is that you don't always know how you're going to feel from one day to the next.Some mornings you wake up feeling ready to take on the day.Other days, the fatigue feels overwhelming before you've even had breakfast.That unpredictability can make it incredibly difficult to stick to a traditional fitness plan, especially one that expects you to perform at the same level every week.The truth is, your body isn't letting you down.It's simply asking for something different.Although PSC is a liver condition, many people experience symptoms that go far beyond liver health.Fatigue is one of the most common and often one of the most frustrating symptoms. It isn't the kind of tiredness that disappears after a good night's sleep. It can feel deep, persistent, and completely out of proportion to what you've done.Symptoms can also fluctuate, and if you have inflammatory bowel disease alongside PSC, flare-ups can make your energy levels even more unpredictable.None of this means you're lazy or lacking motivation.It's the reality of living with a chronic condition.Most fitness advice is written for people whose energy stays fairly predictable.Train three times a week.Increase the weights every session.Never miss a Monday.That advice can work for some people, but it doesn't always fit when you have PSC.Instead of forcing yourself to follow a rigid programme, give yourself permission to adapt.Your body deserves a plan that works with it not against it.Consistency isn't about doing the same workout every week.It's about continuing to care for yourself, even when that looks different from day to day.Some days you might feel strong enough for a full gym session.Other days, a gentle walk, stretching, or some light mobility work might be exactly what your body needs.And sometimes, the most productive thing you can do is rest.Rest isn't giving up.Rest is part of looking after your health.Small Wins Still CountIt's easy to think that if you can't complete your planned workout, you've failed.But that's simply not true.A 20-minute walk is still movement.Five minutes of stretching is still movement.Choosing to rest because your body genuinely needs it is still making a positive decision for your long-term health.Every healthy choice matters.They all add up.Redefined SuccessInstead of asking yourself whether you've followed the plan perfectly, ask yourself different questions:Did I listen to my body today?Did I make a choice that supports my health?Did I do what I could with the energy I had?If the answer is yes, you're building consistency.Real consistency isn't about perfection.It's about showing up for yourself in whatever way is possible that day.Living with PSC means accepting that your energy won't always be predictable.That's not a weakness.It's not a lack of discipline.And it certainly isn't something you should feel guilty about.The goal isn't to force your body into someone else's routine.The goal is to build habits that are flexible enough to support you on both the good days and the difficult ones.Because lasting progress doesn't come from pushing through at all costs.
• 
  Episode 16: Exercise & Primary Sclerosing Cholangitis (PSC) is it good for me? 07.07.2026 19min

  Episode 16:Exercise is good for PSC. Here are 4 specific reasons why.1. Reduces inflammation 🔥 PSC drives chronic systemic inflammation. Appropriately dosed exercise is one of the most evidence-based ways to reduce it. Not too little. Not too much. The sweet spot matters.2. Preserves muscle mass 💪 PSC creates conditions for muscle loss — sarcopenia. Lower muscle mass = worse outcomes with liver disease. Resistance training is the most effective intervention. This is a health decision. Not just a fitness one.3. Mental health + quality of life 🧠 Improved mood. Reduced anxiety. Better sleep. More agency. That last one matters with PSC — because a lot already feels out of your control.4. Liver function support 🫀 Exercise improves blood flow to the liver. Reduces fatty liver accumulation.Supports metabolic health broadly. All of which helps a liver that's already under stress.Exercise is good for PSC. The key is applying it intelligently.Download The PSCFIT Traffic Light System to understand how to approach your day, each and every day!Access it here!https://pscfit.kit.com/profile/linksMOVEMENT | MINDSET | MANAGEMENT
• 
  Episode 15: Does Primary Sclerosing Cholangitis (PSC) case fatigue? 30.06.2026 17min

  Episode 15: Does Primary Sclerosing Cholangitis (PSC) case fatigue? ALL THE PSCFIT LINKS NEEDED BELOWhttps://pscfit.kit.com/profile/linksManagement week.And we're starting with the most common thing I hear from PSC Warriors."I'm exhausted. All the time. And I don't know why."Short answer — PSC causes fatigue. Yes.But the short answer doesn't tell you why it's so unpredictable. Why it arrives without warning. Why it doesn't respond the way normal tiredness does.This episode does.What's covered:✅ How PSC affects liver function and energy production✅ The bile flow factor — and why vitamin D matters✅ What systemic inflammation actually costs you✅ Why sleep disruption compounds everything✅ What this means for training decisionsForward this to someone in your life who doesn't quite understand why PSC fatigue is different from just being tired.It might be the clearest explanation they get.
• 
  Episode 14: The mental battle of Primary Sclerosing Cholangitis (PSC) 23.06.2026 17min

  Thank you so much for listening to todays episode!It genuinely means the world to me!If you want a little more of PSCFIT - click this LINK and get access to everything 💚That link again RIGHT HEREBelow show notes have been auto generated by AI.Understanding the Hidden Mental Battles of PSCThis episode explores the often-overlooked psychological challenges faced by those living with Primary Sclerosing Cholangitis (PSC). From uncertainty to identity shifts, Thomas Fowler shares insights that resonate with anyone navigating a chronic illness, emphasizing the importance of addressing mental health alongside physical management.Key topics:The relentless uncertainty and its psychological tollThe invisibility of PSC and its impact on social interactionsGuilt and its role in mental load and daily stressIdentity shifts caused by living with PSC and grieving past selvesThe significance of mindset as a foundation for sustainable healthPractical advice on confronting mental health challenges associated with PSCCommunity support and breaking isolation through shared experiencesThe connection between mental well-being and physical health managementUpcoming focus on fatigue management in the next episodeTimestamps: 00:00 - Introduction to the mental battle of PSC and its unseen effects00:30 - The ongoing uncertainty and psychological costs01:12 - How invisibility worsens mental exhaustion02:06 - The physical symptoms vs. external appearance03:09 - Naming the mental challenges without immediate solutions03:43 - The relentless nature of uncertainty in PSC04:42 - How uncertainty influences planning and emotional resilience05:38 - The toll of invisibility and explaining PSC to others06:42 - The hidden exhaustion from managing perceived invisibility07:21 - Questioning self-perception and self-doubt08:49 - Guilt’s role in mental health and social dynamics09:48 - The feeling of loss and identity shifts post-diagnosis10:35 - How PSC alters self-perception and personal identity12:38 - The negative impact of unaddressed guilt on daily life13:41 - The importance of mindset in physical and mental health15:09 - Overcoming loneliness and fostering community support16:17 - A preview of next week’s focus on fatigue management17:04 - Closing remarks and encouragement to share and subscribeRemember: Managing PSC is as much about mental resilience as it is about physical health. You're not alone in this fight.
• 
  Episode 13: Is it safe to exercise with Primary Sclerosing Cholangitis ? PSC... 16.06.2026 16min

  Is it safe to exercise with PSC? If you’ve been searching for answers, you’re not alone. 🤔 Share with someone who needs to hear this! I know how frustrating it is to find vague information online. Most resources just leave you hanging, saying to stay active without giving real guidance. But here’s the truth: exercise can be incredibly beneficial for those of us with PSC. 💪 Research shows that appropriate exercise supports liver function, reduces systemic inflammation, and even boosts your mood. But it’s not just about working out hard; it’s about working out smart. - Match your workout intensity to how you feel that day. - Forget the "no pain, no gain" mentality. Progress comes from understanding your body, not pushing through discomfort. - Treat rest as essential, not as a failure. Your body needs time to adapt and recover.So, is it safe? Yes! Just be sure to listen to your body and adjust as needed. Remember, if it feels overwhelming, reach out to your healthcare team for guidance. They can help you navigate your fitness journey with PSE. Let’s tackle this together! What’s your experience with exercise and PSC? #PSCWarrior #ExerciseWithPSC #HealthJourney #LiverHealth #PSCFIt
• 
  Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs! 09.06.2026 18min

  Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs!The PSCFIT Traffic light system - CLICK HEREFollow on Instagram. - CLICK HERE Challenging PSC Fitness Norms: The Traffic Light System for Daily Decision-MakingDiscover a simple yet powerful framework designed specifically for adults living with PSC—a system that removes guesswork from your daily training decisions, reduces guilt, and promotes sustainable progress. Perfect for managing energy levels and symptoms without the pressure to push through when your body needs rest.Main Topics Covered:How the PSC Fit Traffic Light System simplifies daily training choicesDifferentiating red, amber, and green days and what each means for your workoutThe mental and emotional aspects of managing PSC and trainingPractical questions for quick daily check-insEncouragement to test and adapt the system over two weeksThomas Fowler introduces the PSC Fit Traffic Light System—red, amber, and green zones—and explains how to assess your day in less than a minuteDetailed breakdown of what each zone indicates for your body's current state and training optionsEmphasis on listening to your body and practicing self-compassion outside conventional fitness stereotypesFour simple questions to determine your current capacity and plan accordinglyPersonal insights into the importance of mental resilience and emotional capacityHow to incorporate this routine into daily life and the benefits of consistent self-assessmentInvitation to download a free mobile-friendly version of the system for daily useThomas encourages listeners to apply the system for 7-14 days and share their experiences
• 
  Episode 11 - You're not inconsistent. PSC just doesn't run on a fixed energy system.. 02.06.2026 9min

  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/linksMOVEMENT | MINDSET | MANAGEMENTEver feel like you’re failing at fitness? You’re not inconsistent; your energy system is just unpredictable.Tag someone who needs to hear this! When you start a workout routine, it feels great... until PSC kicks in. You wake up exhausted, and suddenly your motivation is gone. But here’s the truth: it’s not you. It’s the system you’re trying to fit into. Traditional fitness advice assumes a predictable energy system, but PSC changes the game. Think of it like filling a bucket with water. Some days, your bucket is full; other days, it’s just an egg cup. Pouring the same amount into a smaller bucket doesn’t mean you’re failing—it just means you need to adjust your expectations.Remember, the goal isn’t to be consistent like everyone else; it’s to understand and adapt to your unique energy reality. So next time you feel like you’ve fallen off track, save this message. You’re not the problem; your system is.Stay tuned for next week’s episode on the PSC Fit Traffic Light System—it's a game changer! And don’t forget to get your free fatigue and fitness audit linked in the bio.  Peace.
• 
  Episode 10: Always have a back up plan with Primary Sclerosing Cholangitis. 19.05.2026 9min

  Thank you so much for listening to today's episode.Ever left your meal prep out overnight? 😱 Here’s why having a backup plan is crucial for your health journey!Tag someone who needs to hear this! 🙌 Life happens, and sometimes our best-laid plans go awry. This week, I faced a meal prep disaster that made me rethink my approach to staying fuelled. I left my food out all night.... and I didn't have the stomach to trust it. I relied on my backup plan to keep my energy up.Here’s the thing: having a plan B isn’t just for meals. It applies to every aspect of our lives, especially when living with PSC. Whether you want to hit the gym but feel low on energy or need a pick-me-up during your day, what’s your backup plan?Take a moment to assess your week ahead. Don’t let unexpected hiccups derail your progress. Instead, embrace the chaos and have a strategy ready.Still figuring this out myself, but I know having a backup plan makes all the difference! 👉 Check out my PSC Fatigue and Fitness Audit –  ⁠https://pscfit.kit.com/profile/linksPlease 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=qr https://pscfit.kit.com/profile/links
• 
  Episode 9: Sick & Tired of feeling SICK & TIRED? Primary Sclerosing Cholangitis 12.05.2026 9min

  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! GET YOUR FREE AUDIT HEREhttps://forms.gle/kwyecGq6tF2uyPbD7Instagram link - https://www.instagram.com/pscfit?igsh=MXZ5cHkxdjh2a2o0ZA%3D%3D&utm_source=qrThe PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/linksAre you tired of feeling tired?If you’re living with PSC and find yourself waking up exhausted, despite your best efforts to manage your health, you’re not alone. In this post, I’ll share three actionable strategies to help you combat fatigue and feel stronger in your body again.Let’s dive into the three key strategies that can help you regain control of your energy levels!1. Understanding Your Energy LevelsIn my experience, understanding how your body is currently feeling is crucial. Here’s how you can do that:PSC Fit Traffic LightsWhy this matters The PSCFIT Traffic Lights system helps you assess your energy and pain levels daily.Nutrition as a FoundationNutrition plays a vital role in managing fatigue. Here are the essential dietary strategies you should prioritise:Focus on Complex Carbs and Lean Proteins- Why this matters:Starting your day with the right nutrients helps stabilise your energy levelsTrack Your SymptomsKeeping track of your symptoms is essential for understanding your body’s patterns. Here’s how to do it effectively:Keeping a Symptom Journal- Why this matters: It allows you to identify triggers and patterns in your fatigue.In summary, managing fatigue while living with PSC doesn’t have to be overwhelming. By utilising the PSC Fit Traffic Lights system, focusing on nutrition, and tracking your symptoms, you can regain control of your energy levels. Remember, it’s essential to prioritise your health and take actionable steps toward feeling better. If you found this post helpful, I encourage you to share it with fellow PSC warriors who might be struggling with fatigue. For more personalised guidance, consider completing the PSC Fit fatigue audit, which will help tailor your approach to managing your energy levels.Frequently Asked QuestionsWhat is PSC?PSC, or Primary Sclerosing Cholangitis, is a chronic liver disease that can lead to fatigue among other symptoms. Understanding your condition is key to managing it effectively.How can I improve my energy levels?Focus on nutrition, track your symptoms, and establish daily routines that prioritise your energy management.Is it normal to feel fatigued with PSC?Yes, fatigue is a common symptom experienced by many living with PSC. It’s essential to develop strategies to manage it effectively.
• 
  Episode 8: Getting back to it - Post Primary Sclerosing Cholangitis flare / consecutive RED DAYS! 05.05.2026 9min

  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
• 
  Episode 7 - Should I lift with Primary Sclerosing Cholangitis? 28.04.2026 12min

  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
• 
  Episode 6: Primary Sclerosing Cholangitis (PSC) being reversed?! 21.04.2026 15min

  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!
• 
  Episode 5: How to identify your ONE THING: Strategies for living better with PSC (Primary Sclerosing Cholangitis) 14.04.2026 11min

  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.
• 
  Episode 4: Fuelling the PSC Warrior. Getting your head around nutrition with Primary Sclerosing Cholangitis. 07.04.2026 15min

  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.
• 
  Episode 3: Navigating your PSC diagnosis: Essential next steps for patients 31.03.2026 14min

  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
• 
  Episode 2: The ONE THING every PSC Warrior should be doing EVERYDAY without failure! Primary Sclerosing Cholangitis. 24.03.2026 15min

  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
• 
  Episode 1: The PSCFIT Origin Story. My Primary Sclerosing Cholangitis diagnosis story. The "why" behind PSCFIT.. from patient to coach. Your PSCFIT journey starts here. 17.03.2026 25min

  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.
• 
  BONUS - HILLS I WILL DIE ON AS YOUR PSCFIT HEALTH & FITNESS COACH! 06.03.2026 4min

  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!
• 
  PRE LAUNCH 🚀 21.02.2026 2min

  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. 💚