The Histamine Handbook

Your Practitioner Led Guide to Better Health

For people with M.E, POTS, MCAS, Long Covid & Fibromyalgia

Make sense of your symptoms

Understand your body

Know where to start

Written and created by Jo Redfearn - an experienced health practitioner with lived experience of M.E, POTS and MCAS

The Framework

Inside the guide you will find a simple 3-step approach to understanding and managing histamine overload:

WHY

Understand the root

Before you change anything, you need to understand what's actually happening. Why is your body producing or reacting to histamine? What's driving the mast cell activation? This helps you see the full picture and start connecting the dots. 

WHAT

Identify the support needed

Once you understand the why, you can identify what your body actually needs. Not what worked for someone else on Instagram — what makes sense for YOUR biology, YOUR triggers, YOUR nervous system, YOUR body.

HOW

Take informed, manageable action

Finally, you take action — but gently, strategically, and in a way your body can handle.

No overwhelm. No crash-and-burn protocols. Just clear, steady steps forward.

HOW HISTAMINE COULD BE A MISSING PIECE OF YOUR HEALTH PUZZLE

Histamine isn't just about hay fever and hives.

For people living with M.E., POTS, MCAS, Long Covid and Fibromyalgia, histamine overload is very often sitting quietly underneath the fatigue, the pain, the brain fog, the temperature swings and the anxiety — pulling strings nobody's told you about.

It wasn't mentioned once in Jo's professional training. It isn't routinely tested for or explained in most NHS appointments. And yet understanding it can be the piece that finally makes the rest of the puzzle make sense.

WRITTEN BY SOMEONE WHO'S LIVED IT — NOT JUST STUDIED IT

Jo Redfearn is a Health Practitioner and Nutritional Therapist. She's also spent over a decade navigating her own M.E., POTS and MCAS — from bedbound in 2014, back to running by 2017, through a second relapse, and back again.

She's condensed 12+ years of professional expertise and personal trial-and-error into one guide — the one she wishes someone had handed her at the start.

Could Histamine Be The Missing Puzzle Piece in Your Health Picture?

Common Symptoms Linked to Histamine:

• Fatigue
• Joint and muscle pain
• Heart palpitations and racing heart
• Leg swelling / Vasodilation
  
• Food reactions / intolerances
• Dizziness
• Temperature dysregulation 
• Migraines and headaches
• Flushing, itching and skin rashes
• Gut issues, bloating and diarrhoea
• Anxiety and panic attacks
• Sudden crashes and post-meal fatigue
• Insomnia
• Brain fog and poor concentration
• Nausea
• Swelling and fluid retention
• Sensitivity to heat, alcohol and certain foods
  
• Sensitivity to fragrances and perfumes
  
• Feeling too hot, too cold, or both at once
  

If you nodded along to more than one of these — keep reading.

 There's a reason they're all connected, and it's rarely mentioned in a GP appointment.

If you're living with M.E., POTS, MCAS, Long Covid or Fibromyalgia, you already know these symptoms. What you probably don't know is that histamine is quietly running the show behind most of them — and almost nobody's told you.

WHAT'S INSIDE THE GUIDE?

This isn't a list of foods to fear. It's a full explanation of the why, followed by a clear pathway to actually do something about it.

Understanding the why:

• How histamine and mast cells drive symptoms in M.E, POTS, Fibromyalgia, Long Covid and MCAS. 
• The Histamine Bucket — why your symptoms come and go, and what's filling yours up
• The histamine–perimenopause crossover and why these condition often occur during this period of a woman's life

Follow the pathway:
Jo's four-stage healing protocol, built from her own clinical practice 

• Remove — take the pressure off an overloaded system
• Stabilise — calm things down and build a steady baseline
• Repair — support the gut, nervous system and cellular healing underneath the symptoms
• Restore — widen life back out again, sustainably

Put it into practice:

Food, hydration and gut health guidance that goes beyond "just eat low histamine"

A clear, practical guide to antihistamines and medications — so you understand your options

How your home environment, sleep and nervous system all feed into histamine overload — and what to do about each one

WHO THIS IS WRTTEN FOR

Anyone living with M.E., POTS, MCAS, Long Covid or Fibromyalgia who's ready to stop guessing and start understanding why — and who wants a guide they can return to at their own pace, not consume in one sitting.

If you are living with M.E., PoTS, MCAS, histamine overload, Long Covid or Fibromyalgia, you have probably spent hours searching for answers.

I wrote this guide to bring together everything I have learnt, both professionally and personally, in one place. My aim is to share knowledge and empower you so you can stop guessing and start making informed decisions about your health.

• Instant access, download today
• Interactive digital guide
• Read on your phone, tablet or computer
• Print off at home at your leisure
• Clickable links, resources and videos to so much more info

How This Guide Helps

1. Gives you the WHY behind every aspect. Symptoms, supplements, medications, environment, pain, food reactions, food choices and more.
2. Guides you through frameworks for each element so you can choose what works for YOU.
3. Empathatically written and created by someone who has lived it. Jo's personal story woven throughout.

What You Will Get

Instant Download and Fatigue-Friendly Layout
Download and start reading today. Fully interactive with clickable chapters, links, products and information, 'return-to-menu' buttons on each page, embedded resources, studies, podcasts, videos and protocols. Created with fatigued brains in mind.

My Stages of Healing Framework

A practical framework to help you stop throwing random things at the wall and instead work within clear stages including Removal, Stabilisation, Repair and Restore. Understand what to focus on first, what order things may need addressing in, and why timing matters.

Histamine, Mast Cells and Symptom Patterns Explained

A deep dive into histamine, mast cells, mast cell degranulation, autonomic dysfunction and neuroinflammation. Why symptoms can show up as anxiety, brain fog, insomnia, adrenaline surges, dizziness, temperature dysregulation, gut issues, pain, fatigue and food reactions.

Food, Without Food Fear

Low histamine and autoimmune principles, the F.A.T.T Method, histamine liberators, lectins, oxalates, nightshades, AIP, phased protocols and reintroductions. Practical ways to calm inflammation without becoming terrified of every ingredient on the planet.

Gut Health, Microbiome Repair and Digestive Dysfunction

Leaky gut, SIBO, fermentation issues, low motility, digestive support, bone broth and microbiome rebuilding. Understanding how gut dysfunction may be driving histamine overload.

Hormones, Perimenopause and HRT

The histamine-oestrogen connection, cortisol, stress hormones, luteal phase changes and perimenopause. Why many women suddenly become more reactive during hormonal shifts.

Detoxification, Methylation and Reducing the Inflammatory Load

Cellular hydration, electrolytes, binders, methylation, FIR saunas, sweating and lymphatic support. Gentle detoxification approaches designed for sensitive systems.

Supplements, Medications and Therapeutic Tools Explained Simply

Antihistamines, mast cell stabilisers, LDN, quercetin, luteolin, bromelain and DAO support. Key nutrients, supplement introduction protocols and therapeutic compounds. What to avoid during highly reactive phases.

Home Environment, Air Quality and Personal Care Products

Mould, indoor air quality, air filters, fragrance sensitivity, cleaning products, mattresses, textiles, toothpaste and clothing. Practical ways to reduce the burden of modern toxic load on the body.

Nature, Grounding and Nervous System Regulation

First morning light, grounding, sunlight, movement, pacing, sleep support and nervous system safety. Reconnecting the body with the environment it evolved within. Includes a chapter on Breathwork written by another experienced practitioner.

Dos, Donts and Epic Fails

The mistakes I made so you hopefully do not have to, including mould exposure, overdoing detox, supplement overload, pushing too hard and ignoring stress physiology. Other lessons learned the hard way over 12 years.

Product Recommendations, Tools and Supportive Resources

Clickable links throughout to products, supplements, studies, books, podcasts and resources that I personally use, rate or have found genuinely helpful.

Jo's Personal Story Woven Throughout

This is not a dry textbook written by somebody who has only studied these conditions academically. My own journey with M.E., PoTS, MCAS, mould illness, nervous system dysfunction, relapse, recovery and rebuilding is woven throughout the guide in a very real, honest and human way.

Frameworks for Weaving It All Together

A practical, phased approach to help you understand how all the pieces connect so you can begin supporting your body more intelligently and less overwhelmingly.

Glimmers, Hope and Emotional Resilience

A powerful final section on mindset, perspective, nervous system safety, emotional wellbeing, purpose, glimmers and learning to look for the light again whilst navigating complex health conditions.

Interactive and Fatigue-Friendly by Design

Created specifically for people with fatigue and cognitive dysfunction, with clickable chapters, embedded links, return-to-menu buttons and supportive pacing throughout.

Are you tired of being bounced around the medical system, being dismissed, and being told your blood tests are normal so you must be fine?

Or simply being told there is nothing that can be done to help you.

Do you want to take back control?

If the answer is yes, then you are in the right place. You are the person I wrote this guide for.

I am here to empower you with the knowledge, tools and motivation to help you get your light back.

Your Roadmap to Better Health

What you will find inside this guide is not just theory. It is the exact strategies, tools and insights that can help you start improving your health today.

Instead of spending months or years drowning in forums, half-answers and failed experiments, this guide gives you the roadmap I wish I had from day one.

I give you calm, doable, evidence-based steps to help bring your symptoms back under control. This guide is jam-packed with real information and practical tools I use with sensitive clients to calm the body, reduce stressors and steady the nervous system so you can feel more like you again.

It is designed for those who would love to work with a functional health practitioner but are not ready or able to invest in one-to-one sessions. It gives you the tools, strategies and information I use with clients in a self-paced format that you can come back to time and time again.

I know that many people cannot access one-to-one support, so I wanted to make my knowledge, experience and expertise available in a way that is both accessible and affordable. Each page is packed with lived experience, evidence-informed learning, practical strategies and step-by-step tools that I use with clients.

A single consultation with a functional health practitioner can cost £250 or more. This guide gives you the knowledge, tools and framework I would normally take you through over several sessions, and it is yours to return to whenever you need it.

Instant Access, Download Today

The full digital handbook goes much deeper. Real-world tools. Clear steps. Designed to steady your system and rebuild your energy.

Think of it as auntie and big sister wisdom: straight-talking, practical and supportive. The kind of advice you would get if you could sit down with me for a cuppa and ask, what has actually helped you?

It is an accessible, affordable way to gain practitioner-level insights, without needing private sessions.

When you are ready, your healing roadmap is waiting.

Ready for Jo to share her learnings?

Download today to get started. 

If you want to take a look at the full contents click here....