Table of contents
- Bridging the gap from theory to practice: The myBioma Panel Talk in Vienna
- Who was on the panel? Three strong voices for women's health
- Key takeaway 1: Adding instead of omitting – a new framing for diet
- Key takeaway 2: Medical gaslighting and why you need to take your pain seriously
- Key takeaway 3: Stopping pain memory in time – don't be afraid of painkillers
- Key takeaway 4: Everyday Hacks – Pelvic Floor Relaxation & Proper Stretching
- Conclusion: Break the silence and get support!
In the first part of our series, we spoke in detail with nutritional scientist Dr Stephanie Lilja about the biochemical connection between the gut microbiome, the estrobolome, and endometriosis.
Bridging the gap from theory to practice: The myBioma Panel Talk in Vienna
What does implementation look like in real life when theory meets everyday life?
That's exactly what our myBioma Panel Talk at the Feel Good Festival in Vienna was all about! In high summer temperatures, we broke the taboos surrounding menstrual pain and digestive problems.
In this article, we share the most important personal learnings, tangible everyday hacks, and the deeply moving messages from our panel guests with you.
Who was on the panel? Three strong voices for women's health
To shed light on the topic holistically, we had an inspiring group on stage who explored the topic of endometriosis and gut health from personal, sports science, and in-depth biochemical perspectives:
Dr Stefanie Lilja
Dr Stefanie Lilja (Instagram: @stephanielilja):
Nutritional scientist, microbiome expert, and molecular biologist from Vienna. She accompanied the panel with her profound scientific expertise. As an expert on the hormonal component of the gut, she vividly explained to the audience how the estrobolome works and why a targeted microbiome analysis can be the key to a symptom-free cycle phase.
Emily Knafl
Emily (Instagram: @emelushka):
Content creator from Munich. She was diagnosed with endometriosis (and ADHD) at the age of 24 after years of suffering. She used to suffer from extreme pain, partly related to a pro-inflammatory diet. A myBioma microbiome analysis finally helped her understand how closely her gut and endometriosis symptoms are connected.
Hanna Gumpinger
Hanna (Instagram: @hannagum_):
Personal trainer, Pilates instructor, and aspiring sports scientist from Vienna. She also noticed since her first period that her symptoms were not "normal". As a former competitive dancer, she was used to pushing through pain – until she finally learned to stand up for her own body.
Key takeaway 1: Adding instead of omitting – a new framing for diet
In the world of endometriosis nutrition, one quickly stumbles upon endless lists of prohibitions. However, it quickly became clear on the panel: Strict prohibitions often only create additional stress.
Hanna shared a wonderful perspective on this: "For me, food is fuel. I focus more on what I can add to my diet and that of my coaching clients, rather than taking something away." This is a much more positive framing that prevents frustration in everyday life.
The Omega-3 Tip: Instead of stressing about what you can't have, deliberately incorporate healthy anti-inflammatory foods. Nuts are the perfect, practical source of high-quality omega-3 fatty acids here: they don't melt (even in festival heat) and can be taken anywhere.
The Blood Sugar Hack: If you have a "sweet tooth" like Hanna (especially in conjunction with ADHD, the brain often craves quick energy), you don't have to banish sugar completely. The combination is important: if you eat sweets, it's best to combine them with a high-quality protein or fat source to buffer blood sugar rollercoaster rides and thus triggered inflammation.
Microbiome Compass: Emily deliberately uses the insights from her microbiome analysis in her daily life. During the PMS phase, she consciously avoids wheat and alcohol but passionately incorporates fermented foods like kimchi or homemade pickled onions to feed her beneficial gut bacteria.
Key takeaway 2: Medical gaslighting and why you need to take your pain seriously
A topic that gave many goosebumps and nods in the audience was so-called medical gaslighting – the downplaying of real pain by medical professionals.
Both Emily and Hanna had the painful experience that doctors had been telling them for years that severe menstrual pain was "completely normal; you just have to get through it." At 16, Hanna was even sent away by a specialist who told her she was "too young for endometriosis" and that nothing could be seen on the ultrasound.
Here, the two cleared up a huge misunderstanding: just because no lesions are seen in a normal standard ultrasound does not mean that there is no endometriosis! A reliable diagnosis requires specialised procedures or often a laparoscopy.
Emily gave the audience a powerful message: "Many women are afraid of surgery and ask themselves, 'What if I imagined it all and the doctors find nothing?' I tell you: You are definitely not crazy. Pain is what you perceive. Don't gaslight yourself in advance just because others around you do. Listen to yourself and, if necessary, go to the third, fourth, or fifth doctor!" Early diagnosis is essential to contain severe adhesions in time.
Key takeaway 3: Stopping pain memory in time – don't be afraid of painkillers
An absolutely fascinating and scientifically important point that Emily brought up concerns the use of pain medication. Far too often, affected individuals try to "endure" the pain so as not to have to take pills. From a biological point of view, however, this is fatal, because our body has a so-called pain memory.
If severe pain is repeatedly tolerated and not relieved in time, the nervous system stores this stimulus. During the next period, the same physical stimulus is then reflected back to the brain by the pain memory many times more intensely and painfully.
Act in time: "Please don't take painkillers too late," Hanna also appealed and shared a personal story in which she fainted in traffic because she had delayed taking pills for too long. "You don't have to play tough when you feel this pain."
Protection for the stomach and gut: Since many common painkillers (like ibuprofen) can attack the stomach and gut lining, both emphasised how important it is to ensure stomach-friendly and gut-friendly food intake during these phases, despite the pain.
Key takeaway 4: Everyday Hacks – Pelvic Floor Relaxation & Proper Stretching
At the end of the talk, Emily and Hanna shared two specific, physical exercises that can immediately relieve cramps:
1. Pelvic Floor Relaxation & Osteopathy (Emily's Tip)
Many women grow up internalising the belief that they have to "suck in their stomach" – a permanent baseline tension that is detrimental to the pelvis in endometriosis. Emily clearly recommends specialised osteopathy and targeted pelvic floor massages here (which can release blockages both externally and intravaginally): "If you consciously relax your stomach, go into relaxation, and actively check: Am I unconsciously pulling up my pelvic floor again, or am I letting go? – That makes a huge difference with cramps."
2. "Long-term Stretching" (Hanna's Tip)
For people who find it difficult to remain still during relaxation, movement in the form of gentle stretching (e.g., specific yoga, pelvic and hip flexor exercises) is ideal. Hanna revealed an important sports science trick here:
The 2-Minute Timer: If you hold a stretching position (e.g., to open the pelvis or lower back) for less than a minute, the muscle tone only decreases temporarily, and the effect quickly dissipates. To sustainably relieve tension from cramped structures and achieve true physiological adaptations, you should hold each position for at least one to two minutes. Preferably with a timer on your phone!
Utilise Free Resources: It doesn't have to be expensive. On platforms like YouTube or Instagram, there are fantastic, free instructions under search terms like "breathwork", "pelvic floor relaxation", or "endo belly exercises".
Conclusion: Break the silence and get support!
The most important core message of the Feel Good Festival Panel closes the loop to our first blog article: Endometriosis affects about one in ten women – and no one should be left alone with this complex interplay of hormones, gut complaints, and pain.
Involve your closest circle (family, partner, friends) so that understanding rather than justification can take its place in everyday life.
And most importantly: exchange ideas and connect with other affected individuals!
Do you want to better understand your body and your gut?
Do what Emily and Hanna do and use the myBioma Microbiome Test to gain deep insight into your microbiome and adapt your diet cycle-based and without frustration.
By the way: Have you already heard about our Women's Balance Bundle?
Includes a microbiome test, 3x the premium prebiotic myBioma Balance, and an exclusive e-book on cycle-based nutrition. You can find more information here: Women's Balance Bundle
If you want to learn more about "Oestrogen and the Estrobolome", we recommend this further blog article: Women's Health and Gut Health: Connections Explained.
