Endo surgery prep
How to Prepare for Endometriosis Surgery: What I’m Doing Two Weeks Before
By Trudy Pacifico, PT, DPT, PRPC, PCES
(Published October 2025)
1. Focusing on Anti-Inflammatory, Whole Foods
When your body’s facing surgery, inflammation management matters more than ever. My focus isn’t on being “perfect”, it’s on being supportive – nourishing my body with foods that support healing and recovery, but also make me feel my best.
Here’s how I’m fueling my body:
Lots of colorful fruits & veggies (especially berries, leafy greens, cruciferous vegetables)
Healthy fats & omega-3s (salmon, olive oil, walnuts, chia seeds)
Hydration: herbal teas, water, and electrolytes
Coffee in moderation – I’m of course still having one cup every morning, but if I’m craving a hot and cozy beverage later in the day, I’m opting for herbal tea (peppermint, ginger, turmeric, chamomile, raspberry leaf)
Minimizing processed foods and sugar
These simple shifts help reduce inflammation, support gut health, and give my body a head start in recovery.
This isn’t about restriction — it’s about nourishment.
2. Gentle Movement & Nervous System Support
Anyone who knows me knows how much I love a challenging workout and the feeling of seeing what my body can do. But as I prepare for surgery, I’ve shifted from intense workouts to intentional ones. Right now, movement isn’t about pushing limits — it’s about listening, connecting, and supporting my body through this phase. These slower, more mindful workouts help calm my nervous system, lower cortisol levels, and reduce inflammation — all of which support a smoother recovery and more balanced body heading into surgery.
What I’m focusing on:
Light walks (10–20 minutes, fresh air preferred)
Deep 360 breathing
Mobility + pelvic tilts
Stretching for hips, spine, and ribs
Yoga or restorative poses
Movement helps circulation, digestion, and stress — all key to a smoother recovery.
3. Mindset, Journaling & Mental Prep
Preparing for surgery isn’t just physical. It’s emotional, too.
Each morning, I spend a few quiet minutes journaling:
One thing I’m grateful for
One fear or worry I’m releasing
One way I’ll support my body today
I’ve also started a short bedtime ritual — breathing, light stretching, or guided meditation. It helps me feel calm and safe heading into the unknown.
Healing starts before the surgery even begins.
4. Surgery + Recovery Essentials
Here’s what I’m prepping in advance:
Loose, high-waisted clothing
Heating pad + long charger cord
Water bottle with straw
Gentle snacks (broth, applesauce, electrolyte packets)
Lip balm, wipes, cozy socks
Notebook & pen
At home, I’ve washed sheets, prepped freezer meals, and created a “recovery corner” stocked with comfort items.
5. Giving Myself Permission to Slow Down
This one’s the hardest for me, personally. Throughout this process I am constantly reminding myself that it’s okay to rest. It’s okay to say no. It’s okay to let people help you. It is not a sign of weakness or failure.
You don’t need to prove your strength by doing it all — the fact that you’re preparing with care already shows how strong you are.
Healing requires energy, and rest is part of the work. 💛
Final Thoughts
Preparing for endometriosis surgery isn’t about doing everything perfectly — it’s about supporting your body and mind in small, meaningful ways.
Right now, I’m focusing on:
Nourishing, anti-inflammatory foods
Gentle movement + breathwork
Mental calm and emotional grounding
A prepared, cozy recovery space
If you’re preparing too, I see you. You’re doing enough. You’re doing amazing.
🌼 Free Download:
Grab my Endo Surgery Prep Guide & Checklist — everything I’m packing, eating, and doing before surgery.
💛 Stay Connected:
TikTok: @flowwithtrudy — sharing my endo surgery prep & recovery journey
Instagram: @flowwithtrudy — gentle movement + pelvic floor education
Pinterest: @flowwithtrudy — pin my endo wellness tips & resources