Episode 138: How I Built My Exercise Capacity with Chronic Fatigue

One of the things that people with Chronic Fatigue struggle with the most is exercise. In this episode Anna shares her exercise journey and how she approached building her capacity from heart rate controlled walking to returning back to the gym and swimming 4km! She shares her step by step process, failures, strategies to mitigate PEM and the 3 most important considerations for anyone who wants to be able to exercise more as they recover their health.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/ Functional Patterns: https://www.rawmotionfitness.com/ Actively Autoimmune: https://www.activelyautoimmune.com/ Episode 89: Exercise Well with Autoimmunity: https://annamarsh.co.uk/podcast/episode-89-exercise-well-with-autoimmunity-and-zoe-mckenzie/ Episode 50: Functional Patterns For Chronic Pain: https://annamarsh.co.uk/podcast/episode-50-functional-patterns-for-chronic-pain-with-brendan-turner/

If you find yourself struggling to do things you know you should be doing to support your health, this episode of the Chronic Fatigue and Burnout Recovery Podcast is for you. Anna does a brief recap on the nervous system and explains how certain nervous system states may contribute to feeling stuck, frozen or general apathy when it comes to making diet and lifestyle changes and being consistent with them. She offers guidance on how we can better attune to the needs of our nervous system so that we can take small steps forward in the direction of health. Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/

In this episode Anna speaks to the natural expansion and contraction which is an essential part of life. Often in fatigue recovery there can be periods of being able to do more and expand into life as well as periods where symptoms pop up, we feel more tired and able to do less i.e. contracted. We often celebrate the expansions and resist the contractions but both are an important part of the process. This episode will hopefully help you embrace, accept and plan for the natural ebb and flow of fatigue recovery and life in general.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/

Recently someone asked me if they thought there was a connection between being an empath and Chronic Fatigue. My answer: Absolutely! In this episode we unpack why. We talk about what it means to be an empath and importantly, how many of the qualities of being an empath could actually be learned survival patterns of the nervous system. We may still be sensitive, but we can learn to regulate through our sensitivity to live a beautiful  and energised life! Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/

Travel can have pro’s and con’s when you have a chronic illness like Chronic Fatigue. Travel can be stressful, energy demanding and destabilising to a sensitive nervous system. However, travel can also take us out of our comfort zone in a healthy way and break stuck cycles of fear.  In this episode Anna talks about the pro’s and con’s of travel, how to titrate the experience of travel back into your life as you start to be in the world more, important things to consider when travelling, how to prepare before, recover afterwards and the bits in between.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/ Repowr Electrolytes: https://getrepowr.co.uk/ (Use the code ANNAMARSH)

Have you ever wondered what the difference is between Burnout and Chronic Fatigue? Are they different or the same thing? In this episode Anna explains burnout from a nervous system perspective and how this can relate to symptoms of Chronic Fatigue. She talks about how we can support ourselves to move forward after a burnout.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/

There are some schools of thought that suggest poorly functioning adrenal glands could be an underlying cause in chronic fatigue. Although imbalanced adrenal function could be part of the complex web of fatigue, it is more likely to be a piece of the puzzle than the whole puzzle itself.  That being said, when it comes to recovering energy and vitality, there is seldom one magic solution. Instead, improvements happen when we support the body as a whole. Part of that support may include supporting the adrenal glands. In this latest episode of the Chronic Fatigue and Burnout Recovery Podcast Anna talks about adrenal function, how to identify dysfunction with testing and symptoms and most importantly how to support both high and low adrenal output.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ 1-1 Support: https://annamarsh.co.uk/1-1/ Nervous System Work: https://annamarsh.co.uk/workshop/ Join the Nurturing Resilience Subscription: https://annamarsh.co.uk/nurturing-resilience/ Electrolytes: https://getrepowr.co.uk/discount/ANNAMARSH Adrenal AM Supplement: https://trueperformance-supplements.co.uk/supplement/adrenal-am/ Adaptocrine: https://www.amritanutrition.co.uk/products/adaptocrine-xl-k-124-120-capsules (practitioner code 9C5WFV)

Glucagon-Like-Peptide-1 receptor agonists (GLP-1 RA) are a class of medications originally developed to treat type 2 diabetes, but have since gained widespread attention for their effects on weight loss and metabolic health. Emerging research suggests that GLP1-Receptor Agonists could be supportive in managing inflammatory symptoms associated with Mast Cell Activation Syndrome (MCAS). Although research is currently limited, Anna talks about what we know so far and her experience with clients taking these drugs in clinical practice.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Research Paper: https://www.sciencedirect.com/science/article/abs/pii/S0002962925011061 Take the Fatigue Recovery Quiz: https://app.annamarsh.co.uk/quiz New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/

This is a chatty "behind the scenes” episode where Anna shares some personal stories regarding her own healing and some exciting business updates. She covers topics such as rest, regulation, core wounds and grief.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ New Nurturing Resilience Membership: https://annamarsh.co.uk/nurturing-resilience/ Take the Fatigue Recovery Quiz: https://app.annamarsh.co.uk/quiz

This is part 4 of a 4 part series on what to focus on in the different stages of Chronic Fatigue and other energy limiting illnesses. In this episode Anna talks about the most important things to focus on when you are high functioning but not thriving. Anna reflects on what she would have done differently if she could go back in time and advise her younger self. You can enjoy a diverse conversation about pacing, the nervous system, boundaries, hormetic stressors and much more! Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ 1-1 Support: https://annamarsh.co.uk/1-1/ Join the Nurturing Resilience Subscription: https://annamarsh.co.uk/nurturing-resilience/