Episode Title: Risky Substances & Total Body Burden in EDS

Episode Summary:
In this episode of Empowered EDS, Lauren Prince explores how everyday exposures—from tobacco and alcohol to household products and environmental toxins—can increase the total body burden for those living with Ehlers-Danlos Syndrome (EDS), chronic illness, and invisible conditions.

Through the lens of holistic wellness and functional health, Lauren shares how even small, consistent exposures can lead to inflammation, dysregulation, and symptom flare-ups. She dives into the histamine bucket theory, personalized wellness strategies, and how to tune into your body’s unique sensitivities and thresholds.

Whether you’re navigating mast cell activation, chronic fatigue, or simply trying to reduce your toxic load, this episode offers empowering, real-life tools to help you move toward balance.

You’ll walk away with insight, clarity, and a deeper understanding of how mindful shifts in your daily environment can support your nervous system, lower inflammation, and foster a more resilient body.

Key Takeaways:

• Substances like tobacco and alcohol can worsen chronic symptoms and hinder healing.

• The total body burden concept explains how cumulative exposures—from air quality to skincare—can affect connective tissue disorders like EDS.

• Environmental toxins and histamines often add to invisible health stressors.

• Identifying personal triggers is essential for managing chronic inflammation.

• A gentle, low-tox lifestyle supports nervous system regulation and long-term wellness.

• Small, consistent changes often lead to sustainable progress.

Sound Bites:

• “Water can be a risky substance too.”

• “Air quality in our homes matters.”

• “Cumulative burden affects our health.”

Chapter Breakdown:
00:00 – Social Navigation: Birthday Parties & Community Connections
00:25 – Lifestyle Health & Understanding Risky Substances
17:58 – Total Body Burden: Environmental & Product-Based Toxins
27:52 – Balance Over Perfection: Personalized, Sustainable Wellness
32:51 – A Look Ahead: Empowered EDS Insights & Reflections

SEO-Friendly Title Options:

• Reducing Toxins with EDS: Total Body Burden & Chronic Illness Tips

• Chronic Illness & Low-Tox Living: A Functional Health Approach

• EDS, Alcohol & Histamine: Exploring Invisible Triggers

In this episode of Empowered EDS, Lauren Prince explores the deeply personal and often overlooked connection between stress, chronic illness, and healing. Through the lens of lifestyle medicine and mental health, Lauren dives into the unique stressors faced by those living with Ehlers-Danlos Syndrome (EDS) and chronic illness.

Together, we unpack how chronic stress impacts the body on a physiological level—fueling pain, inflammation, and emotional fatigue. Lauren shares how cultivating awareness, supportive relationships, and individualized self-care strategies can help shift how we carry and respond to stress.

This conversation is a reminder that resilience isn't about pushing through—it’s about honoring what you need. Tune in for compassionate insights on managing stress, reframing resilience, and embracing the full spectrum of your emotional experience.

Key Takeaways:

• Stress management is foundational in lifestyle medicine, especially for EDS and chronic conditions.

• Individuals with EDS often face invisible and compounding stressors that deserve validation.

• Chronic stress isn’t just emotional—it creates real physiological responses that can increase pain and inflammation.

• Awareness is the first step in transforming your relationship with stress.

• Self-care is not one-size-fits-all—your body knows what it needs.

• Meaningful, supportive relationships can act as a buffer against daily stress.

• Even “positive” stress can take a toll on your body.

• You don’t need to earn rest or wellness through resilience.

• Happiness isn’t a choice—it’s a journey rooted in compassion, context, and connection.

Sound Bites:

“It’s not just in your head.”
“We shouldn’t just squash it all down.”
“It’s okay to feel every emotion.”

Chapters:
02:56 – The Impact of Chronic Illness on Stress
09:03 – The Complexity of Chronic Pain
14:54 – Building Positive Relationships for Stress Management
20:38 – Navigating Relationships with Chronic Illness
29:37 – The Burden of Resilience
37:43 – Choosing Happiness vs. Reality
42:50 – Introduction to Empowered EDS
42:55 – Health and Wellness Insights

Empowered EDS Podcast
🎙️ Episode Title: The Power of Nutrition in EDS & Chronic Illness

In this episode, Lauren Prince, Jason Cole, and Jess Toomey dive into the transformative role of nutrition in managing Ehlers-Danlos Syndrome (EDS) and other chronic conditions. They introduce the Total Gut Reset program, explaining how elimination diets and personalized nutrition can help uncover food triggers and improve gut health.

This conversation highlights the interconnectedness of diet, mental well-being, and lifestyle, reinforcing the importance of listening to your body’s cues. The hosts discuss food preparation techniques, the role of collaborative care, and why teaching children about nutrition is key to lifelong health.

The episode wraps up with an inspiring call to prioritize self-care and embrace the ongoing journey of understanding your unique health needs.

✅ Nutrition is foundational—it’s often the first focus in EDS care.
✅ Elimination diets can reveal food triggers and promote gut health.
✅ The Total Gut Reset program offers tailored nutrition support.
✅ How you prepare food matters—it can impact gut health and symptoms.
✅ Listening to your body is key to managing nutrition effectively.
✅ Rest and recovery are just as vital as diet in overall wellness.
✅ Educating children about nutrition fosters long-term health.
✅ Collaborative care leads to better outcomes in chronic illness management.
✅ Personalized nutrition is essential—what works for one person may not work for another.
✅ Self-care is a necessity, not a luxury.

🎧 "Listen to your body's cues."
🎧 "Food is medicine."
🎧 "Self-care is not selfish."

⏱️ 00:00 | Introduction to Nutrition and Chronic Illness
⏱️ 00:52 | The Total Gut Reset Program
⏱️ 05:42 | Understanding Elimination Diets
⏱️ 10:47 | The Role of Food Preparation
⏱️ 15:29 | Listening to Your Body’s Cues
⏱️ 20:06 | Nutrition as Medicine
⏱️ 25:25 | Demystifying Dietary Changes
⏱️ 34:57 | Understanding Gut Health and Nutrition
⏱️ 42:47 | Collaborative Care in Health and Nutrition
⏱️ 48:19 | The Individuality of Nutrition and Health
⏱️ 53:42 | Navigating Hormonal Health
⏱️ 53:43 | The Impact of Early Health Decisions
⏱️ 01:02:53 | The Importance of Rest and Self-Care
⏱️ 01:09:09 | Introduction to Empowered EDS
⏱️ 01:09:13 | Health and Wellness Insights

Managing Ehlers-Danlos Syndrome (EDS) and other chronic conditions comes with unique challenges, especially when it comes to staying active while avoiding pain, joint instability, and fatigue. But movement is essential—it strengthens muscles to stabilize joints, improves circulation, and boosts overall well-being.

In this episode of Empowered EDS, Lauren and Jason, break down the role of physical activity in chronic illness management, offering practical, evidence-based strategies for incorporating safe, effective movement into daily life. Whether you're dealing with limited mobility, chronic pain, or fatigue, this episode provides adaptable exercise recommendations that work with your body, not against it.

Show Notes:

Physical activity is an essential part of managing chronic conditions like Ehlers-Danlos Syndrome (EDS), but for many, movement can feel overwhelming due to chronic pain, joint instability, and fatigue. In this episode of Empowered EDS, Lauren and Jason, explore how to incorporate movement in a way that supports, rather than stresses, the body.

The discussion explores the importance of finding pain-free movement, the mental health benefits of staying active, and how to integrate exercise with other lifestyle pillars like nutrition and sleep. We also highlight the role of proprioception in reducing dislocations and improving stability, and share practical strategies for adapting movement to different ability levels.

📌 What You’ll Learn in This Episode:
✔️ Why movement matters for chronic illness management
✔️ How to find safe, pain-free movement that supports joint stability
✔️ The mental health benefits of physical activity for EDS
✔️ Proprioception—what it is and how it helps prevent dislocations
✔️ How to adapt movement routines during flare-ups without losing progress
✔️ The importance of an individualized approach—why tailored exercise programs work best
✔️ How to create simple, sustainable movement habits that fit into daily life

✅ Physical activity is essential for managing chronic conditions, but it must be adapted to the individual.
✅ Finding pain-free movement is crucial—never push through pain.
✅ Gentle engagement is still beneficial, even during flare-ups.
✅ Mental health improves with regular physical activity.
✅ Movement works best when integrated with nutrition, sleep, and stress management.
✅ Proprioception training helps improve body awareness and prevent dislocations.
✅ Small movements make a big difference—starting simple increases long-term consistency.
✅ Adapting movement routines during flare-ups helps maintain progress without causing setbacks.

🔹 00:00 – The Importance of Physical Activity in Chronic Illness Management
🔹 07:51 – The Mental Health Benefits of Movement
🔹 11:34 – Understanding Proprioception & Its Role in EDS Management
🔹 17:22 – How Exercise Can Help Manage Dislocations & Subluxations
🔹 20:18 – Individualized Assessment & Tailored Movement Plans
🔹 23:34 – Creating Sustainable Routines for Physical Activity
🔹 27:50 – Adapting Movement During Flare-Ups
🔹 32:33 – Final Thoughts & Encouragement to Start Small

🎙️ "Never push through pain."
🎙️ "Keep it simple."
🎙️ "Try something small this week."

🔔 Next Episode Preview:
Next week, we dive into nutrition for EDS, discussing how the right foods can support connective tissue health and inflammation management. Don’t miss it!

📢 If you found this episode valuable, please subscribe, leave a review, and share it with someone who needs this information!

Did you know that small, daily lifestyle changes can have a profound impact on managing chronic conditions like Ehlers-Danlos Syndrome (EDS)?

In this episode of Empowered EDS, Lauren Prince, MSW, FDN-P, explores Lifestyle Medicine—an evidence-based approach that prioritizes holistic, long-term health strategies over symptom management alone. She breaks down the Six Pillars of Lifestyle Medicine, explaining how nutrition, movement, sleep, stress management, avoiding risky substances, and social connection can help EDS patients feel stronger, more resilient, and more in control of their health.

Lauren shares personal insights and real-world applications of these pillars, offering practical strategies for those looking to improve their well-being despite the challenges of a chronic condition.

📌 What You’ll Learn in This Episode:
✔️ What Lifestyle Medicine is and how it differs from traditional medical approaches
✔️ How anti-inflammatory nutrition supports connective tissue and reduces symptoms
✔️ The role of low-impact, strength-focused movement in pain management
✔️ Why restorative sleep is a game-changer for chronic illness
✔️ How stress and inflammation are connected—and simple techniques to manage them
✔️ The impact of social connection on mental and physical health
✔️ Why avoiding risky substances (like alcohol, tobacco, and certain medications) is crucial for EDS management

✅ Lifestyle Medicine is a science-backed, whole-person approach to chronic illness management.
✅ The Six Pillars of Lifestyle Medicine provide a powerful framework for improving health and quality of life with EDS.
✅ Nutrition plays a foundational role in reducing inflammation and supporting connective tissue.
✅ Movement matters, but it must be tailored to each individual’s needs—gentle, low-impact, and designed for EDS-friendly strength-building.
✅ Restorative sleep is essential for healing and managing fatigue.
✅ Stress management techniques (like mindfulness and breathwork) can dramatically reduce symptom flares.
✅ Avoiding harmful substances (including certain medications) can prevent worsening symptoms.
✅ Community and connection play a huge role in emotional and physical resilience.
✅ Small, sustainable changes lead to significant long-term health benefits.
✅ Understanding your individual triggers is key to effective EDS management.

🔹 00:00 – Introduction to Empowered EDS
🔹 00:25 – Understanding Lifestyle Medicine & Why It Matters
🔹 05:45 – The Importance of Physical Activity in EDS Management
🔹 17:12 – Nutrition’s Role in Connective Tissue Health
🔹 25:01 – How Nutrition Impacts Inflammation & Pain
🔹 27:19 – Why Restorative Sleep is Essential for Healing
🔹 33:11 – Stress Management Techniques to Reduce Symptoms
🔹 38:14 – Avoiding Risky Substances & Their Impact on Chronic Illness
🔹 41:51 – The Power of Social Connection & Emotional Well-Being
🔹 45:53 – Final Thoughts & Next Steps

🎙️ "The gut is your core."
🎙️ "You can't just eat a salad."
🎙️ "Sleep is a form of torture."

🔔 Don't Miss Future Episodes!
Next week, we’re diving deep into nutrition for EDS, exploring how specific nutrients support connective tissue health and reduce inflammation. Don’t miss it!

📢 If you found this episode valuable, please subscribe, leave a review, and share it with someone who needs this information!

Links:

American College of Lifestyle Medicine