PSCFIT

Thomas Fowler

Where 'invisible illness' meets visible strength. Your one stop shop for everything Primary Sclerosing Cholangitis (PSC) and how you can and SHOULD be including fitness into your daily routine. SUBSCRIBE WHEREVER YOU LISTEN TO YOUR PODCASTS. AND SHARE WITH ANOTHER PSC WARRIOR.

  1. Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs!

    2 days ago

    Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs!

    Episode 12: The PSCFIT traffic light system, the one tool every person with PSC needs! The PSCFIT Traffic light system - CLICK HERE Follow 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

    18 min
  2. Episode 11 - You're not inconsistent. PSC just doesn't run on a fixed energy system..

    2 June

    Episode 11 - You're not inconsistent. PSC just doesn't run on a fixed energy system..

    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 | MANAGEMENT Ever 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.

    10 min

  3. 19 May

    Episode 10: Always have a back up plan with Primary Sclerosing Cholangitis.

    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/links 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=qr  https://pscfit.kit.com/profile/links

    10 min

  4. 12 May

    Episode 9: Sick & Tired of feeling SICK & TIRED? Primary Sclerosing Cholangitis

    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.

    10 min

  5. 5 May

    Episode 8: Getting back to it - Post Primary Sclerosing Cholangitis flare / consecutive RED DAYS!

    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 #StrongerTogether 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=qr The PSCFIT links:  https://pscfit.kit.com/profile/links

    10 min

  6. 28 Apr

    Episode 7 - Should I lift with Primary Sclerosing Cholangitis?

    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=qr The PSCFIT Traffic Light System link - https://pscfit.kit.com/profile/links

    13 min

  7. 21 Apr

    Episode 6: Primary Sclerosing Cholangitis (PSC) being reversed?!

    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!

    15 min

  8. 14 Apr

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

    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=qr The PSCFIT links:  https://pscfit.kit.com/profile/links Managing 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.

    11 min
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About

Where 'invisible illness' meets visible strength. Your one stop shop for everything Primary Sclerosing Cholangitis (PSC) and how you can and SHOULD be including fitness into your daily routine. SUBSCRIBE WHEREVER YOU LISTEN TO YOUR PODCASTS. AND SHARE WITH ANOTHER PSC WARRIOR.

Information

  • Creator
    Thomas Fowler
  • Years Active
    2K
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © Thomas Fowler
  • Show Website
    PSCFIT