5 Fitness and Movement Shifts That Reduced Inflammation With Endometriosis

For years, I thought my issue with weight loss was discipline. I thought I needed harder workouts, stricter routines, and more motivation. But living with endometriosis and chronic inflammation taught me something different: my body wasn’t resistant to weight loss — it was overwhelmed.

Once I stopped forcing “fitness” and started making nervous-system-led decisions, my body finally responded. These are the five fitness and exercise decisions that helped me lose weight while managing endometriosis, inflammation, and cortisol — without burning myself out.

If you’re stuck in the cycle of trying harder and feeling worse, this post is for you.

1. I stopped chasing workouts and focused on inflammation-friendly movement

The biggest shift I made was mental. I stopped framing exercise as punishment or something I had to survive.

Instead of intense workouts, I focused on:

• Walking
• Gentle strength training
• Stretching and mobility
• Low-impact cardio

This reduced inflammation flare-ups and helped my body feel safe enough to release weight. When your nervous system is constantly stressed, your body holds on — especially with endometriosis.

Movement became something I did for my body, not to it.

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2. I committed to walking daily instead of overtraining

The 10,000 steps a day challenge changed everything — not because it was extreme, but because it was consistent.

Walking:
• Supports lymphatic drainage
• Lowers cortisol
• Improves insulin sensitivity
• Reduces inflammation

I didn’t hit 10,000 every single day — and that’s important. I focused on weekly averages instead of daily perfection. Walking became my foundation, not an add-on.

If you’re inflamed, consistency beats intensity every time.

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3. I regulated my nervous system before pushing my body

This was the piece I had been missing for years.

Before workouts, I started:
• Breathing slowly and deeply
• Doing short grounding exercises
• Checking in with how my body actually felt

I stopped forcing movement on days my nervous system was already overwhelmed. Weight loss didn’t come from doing more — it came from doing what my body could actually recover from.

Once my nervous system felt safer, my workouts became more effective without increasing intensity.

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4. I prioritized recovery and inflammation support

Red light therapy became part of my recovery routine, not a “bonus.”

It helped with:
• Muscle recovery
• Joint pain
• Inflammation
• Energy levels

Instead of feeling wrecked after movement, my body recovered faster. This allowed me to stay consistent without triggering flare-ups — which matters more than any single workout.

5. I stopped ignoring stress and cortisol

No fitness plan works if stress is running the show.

I had to be honest about:
• Emotional stress
• Mental overload
• Poor recovery
• Sleep disruption

I focused on reducing stress before increasing workouts. That meant fewer intense sessions, better boundaries, and listening when my body said “enough.”

Once cortisol came down, weight loss stopped feeling impossible.

What actually worked (and what didn’t)

What worked:

• Walking as a primary movement
• Nervous-system-friendly routines
• Low-impact consistency
• Recovery-first thinking

What didn’t:

• High-intensity workouts during flare-ups
• Forcing discipline through exhaustion
• Ignoring inflammation signals

If you’re living with endometriosis, weight loss isn’t about pushing harder — it’s about working smarter with your body.

If You Have Endometriosis and Feel Stuck, Start Here:

• Walk daily, even if it’s short
• Choose low-impact movement during flare-ups
• Focus on recovery before intensity
• Regulate your nervous system before workouts
• Reduce stress before increasing effort

Your body isn’t broken. It’s asking for safety.

My Personal Journey With Endometriosis, Inflammation, and Weight Loss

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I don’t think we talk enough about the connection between stress, inflammation, and weight — especially when it comes to endometriosis.

For me, everything shifted after becoming a mom. Trying to balance life, hormones, healing, and the needs of my child kept my body in a constant state of survival. I was mentally overloaded, emotionally stretched, and living in a quiet but persistent fight-or-flight mode.

Even when I could feel my body shutting down, I kept pushing. I thought that was what strength looked like. I thought I was doing the right thing.

I wasn’t.

It wasn’t until I stopped forcing my body and started managing my stress that things began to change. When I focused on calming my nervous system instead of controlling my weight, my body finally felt safe enough to let go.

That’s when the inflammation started to ease. That’s when my energy slowly returned. And that’s when the weight began to release — not through punishment or pressure, but through consistency, safety, and alignment.

Healing didn’t come from doing more.
It came from listening.

This post was all about the fitness and movement decisions that helped me lose weight with endometriosis and inflammation.

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