The Heal your Bladder Podcast

Mary Cotter
  • 5.0 (1)
  • NUTRITION
  • UPDATED WEEKLY

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 a decade's experience in integrative health. 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 The Heal your Bladder Podcast. The podcast for women navigating the physical and emotional toll of bladder pain. Whether it’s IC, recurring, embedded, 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, 11+ 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 

  1. APR 20

    Ep 14. Chronic UTIs & Bladder Pain: How NLP & Mindset Tools Can Help You Heal

    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 Connection 04:15 The Role of NLP in Healing 09:30 Challenging Food Fears and Beliefs 15:46 The Power of Language in Healing 22:40 Practicing New Beliefs and Mindsets 29:47 Managing Stress and Its Impact on Health 37:12 Finding Your Healing Routine 39:30 Uncovering Subconscious Beliefs and Chronic Pain 45:19 Guided Visualisation for Healing 57:44 Reintroducing Foods with Confidence 1:02:44 Shifting Limiting Beliefs 1:08:54 Empowering Mindset for Healing For 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 UTIs and 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.

    1h 13m

  2. APR 8

    Ep 13. Healing Interstitial Cystitis (IC) & Bladder Pain - How Kim Got Her Life Back

    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 Introduction 01:04 Kim’s Journey with Interstitial Cystitis and the Heal your Bladder Programme 02:57 Overcoming Food Fears and Dietary Restrictions 06:09 Improvements and Life Changes After the Heal your Bladder Programme 09:10 Encouragement for Others Facing Similar Challenges Resources Want 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 UTIs and 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.

    13 min

  3. 08/11/2025

    Ep 12. 5 Must-Have Tools for Overcoming Bladder Pain

    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 Home 20:18 - 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 UTIs and 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.

    45 min

  4. 08/04/2025

    Ep 11. “I Got My Life Back”: Esther’s Journey to Living Flare-Free After IC

    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   Resources Check out our other Heal your Bladder c 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 UTIs and 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.

    27 min

  5. 02/10/2025

    Ep 10. IC & Chronic UTIs: 4 Lessons I Wish I Knew Sooner (+ A Client Case Study)

    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 1 9:08  Lesson 2   12:51  Lesson 3 16:24  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 naturally https://www.marycotternutrition.com/podcast/ep1-i-healed-my-ic-naturally  Listen to episode 2 to discover how digestion changes a foods acidity https://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 UTIs and 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.

    48 min

  6. 02/03/2025

    Ep 9. Gwen was told she had IC. Now she's a new person.

    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 Intro 0:37 - Episode Intro 1:12 - Gwen’s Struggles Before the Heal Your Bladder Programme and What Led Her to Reach Out 2:59 - What Drew Gwen to Mary Specifically 3:26 - Testing 4:17 - Hesitations Gwen Had About Joining the Heal Your Bladder Programme 6:02 - What Gwen Enjoyed Most About Working with Mary  7:55 - Biggest Changes and Improvements Since Completing the Programme 10:21 - Gwen’s Advice for Anyone Considering the Heal Your Bladder Programme 12:06 - How Gwen Transformed Her Relationship with Food and Let Go of the IC Diet 13:51 - Finding Trust and Support in Mary on the Healing Journey 15:00 - Episode Outro 15:26 - Show Outro Check 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 UTIs and 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.

    17 min

  7. 01/27/2025

    Ep 8. How Hormonal Changes in Perimenopause affect your Bladder and Vaginal Health

    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 Health 5:50 - 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 Muscles 22:46 - 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 UTIs and 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.

    26 min

  8. 01/20/2025

    Ep 7. Healing Bladder Pain with a Mind-Body Approach with Rachel Gofman, Pelvic Pain Coach

    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-approa 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 UTIs and 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.

    51 min
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About

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 a decade's experience in integrative health. 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 The Heal your Bladder Podcast. The podcast for women navigating the physical and emotional toll of bladder pain. Whether it’s IC, recurring, embedded, 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, 11+ 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 

Information

  • Creator
    Mary Cotter
  • Years Active
    2024 - 2026
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © 2026 The Heal your Bladder Podcast
  • Show Website
    The Heal your Bladder Podcast

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