Episode 100 - Heat Stress, Cold Stress and Fatigue Recovery

If you’ve had a viral infection and never felt the same since, relapsed in your healing journey after an acute infection or if you’ve had a vaccine injury, this episode is for you. In this episode Anna explains in simple terms what has likely happened in the case of post-viral fatigue and most importantly, 5 important factors to take into consideration to start to feel better again.  In a nutshell, when we become acutely unwell due to a viral infection, the immune system creates drastic physiological changes and a large amount of inflammation and oxidative stress to save your life! This can cause damage in systems of the body that were already under stress and strain and ultimately it is the straw that breaks the camel’s back.  To restore health, function and capacity we want to help the immune system turn off fully. Although the exact framework varies from person to person, there are 5 important steps when it comes to recovering from post-viral fatigue.  Listen to the full episode for all the details.  Useful Links: Use the code ANNAMARSH for 15% off your first order with BodyBio: Balance Oil GLA PC See the recipe for Anna’s Raspberry Fat Bomb Here: https://www.instagram.com/reel/DAc_3Sps7Fm/ Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/

In this episode Anna talks about the difference between Post-Exertional Malaise, Crashes, Flares, Setbacks and the natural change in our output and capacity that comes when you are a human being.  She gives a high level overview of what is happening in the body in each of these experiences, how we can learn from the patterns that we have and the support that is likely needed as a consequence. She highlights the understanding that if we can identify our tendencies, it reveals information that will help to direct and guide us on our healing journey.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/ Mentioned here: https://annamarsh.co.uk/podcast/episode-15-how-to-manage-crashes-flares-and-set-backs/ https://annamarsh.co.uk/podcast/episode-16-post-exertional-malaise/ https://annamarsh.co.uk/podcast/episode-68-tracking-progress-in-fatigue-recovery/ https://annamarsh.co.uk/podcast/episode-87-3-tips-for-reducing-flares-and-crashes-around-your-menstrual-cycle/ https://annamarsh.co.uk/podcast/episode-97-words-of-wisdom-for-crashes-and-flares/

In this episode Anna answers a Chronic Fatigue listener question about Life After Disease: How to cultivate the mindset to move on and not get stuck. Although the title suggests that this is for those further along in their journey, there are still some wisdom bombs for those at any stage of their journey, especially those who are feeling stuck.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/

In this episode Anna shares the four stages of Chronic Fatigue Recovery as she experiences them working with her clients in clinical practice. She discusses each of the stages, how we may experience them and what is important at each stage and how you can support yourself through each stage.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/

In this episode Anna shares some behind the scenes information and talks about two of the tests they end up using most often in the practice, what they typically find, how this is useful to clients and possible results.  If you’ve been feeling like you’ve hit a plateau in your journey and have a budget to explore some additional options, this episode could help you understand a bit more about Functional Testing and how it could be helpful.  Test Links: GI Effects Stool Test NutrEval Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/

If you’ve been having a chronic fatigue or chronic illness experience for any length of time, you are probably all too familiar with the cycle of boom and bust. We all do too much and crash from time to time, but when this happens again and again, we want to consider how we are contributing to it.  It isn’t always as simple as; just do less. Sometimes the “overdoing” is a reflection of maladaptive coping mechanisms that we have been relying on for years, decades even. Being able to unlearn old strategies and create new ones takes time, patience and compassion.  In this episode Anna unpacks some of the patterns to watch out for and where we can begin to create healthier coping mechanisms in life.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Nurturing Resilience: https://annamarsh.co.uk/nurturing-resilience/

Anna interviews holistic dentist, Dr Kayleigh Short where they discuss why dental health is so important generally for healthy humans and for people with chronic illness and chronic fatigue symptoms more specifically. Often when faced with a chronic illness, like chronic fatigue, we can get caught up in supporting all of the body's systems that we forget to look inside the mouth. For stubborn cases that aren't improving, Dr Short suggests having a thorough work up with a holistic dentist who knows how to apply holistic dentistry and chronic fatigue syndrome. They discuss common root (excuse the pun) causes of poor health that can originate in the mouth and how a comprehensive intake and examination process can help to reveal issues that may often be overlooked in the traditional dental model. They cover heavy metals, root canals, TMJ and general day to day preventative care. If you feel curious about whether your dental health could be impacting some chronic symptoms, this episode is a must to listen to! Find Kayleigh on Instagram: https://www.instagram.com/wholisticdentalcare Wholistic Dental Website: https://wholisticdental.com/ Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/

Sometimes in our Chronic Fatigue Journey we can be in a low place and it can be helpful to have some words of support and encouragement or even gentle insights which can help us reflect on why we might be feeling stuck. That is what this episode is for... There are times in your healing journey when you need to take action and times in your healing journey where you need to allow, give space and integrate. Spending too much time in one versus the other is not a recipe for success.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/

The use of heat and cold can be supportive for health, but where do they factor in when it comes to fatigue recovery? How do we know when we are ready to add heat or cold stress to our healing routines? How can we do this safely to avoid energy crashes or post-exertional malaise? All these questions and more are answered in the latest episode of the Chronic Fatigue and Burnout Recovery Podcast.  Hot and cold are two of several stressors known as "hormetic stressors". Hormetic stressors are stressors that, when applied in the appropriate dosage, can cause a positive adaptation in the body. Using heat and/or cold in the right dosage, can therefore, create positive changes that may be supportive for fatigue recovery. However, when applied in dosages that are not appropriate for the individual, there can be a negative adaptation, often experienced as an energy crash or symptom flare. Therefore, knowing how and when the apply heat and cold stress appropriately, is what we cover in this episode. Unfortunately, there are no set protocols for heat and cold stress, so this episode will teach you how to work with your body to create a protocol for yourself! Additional Resources: Deliberate Heat Exposure Protocols From Huberman Lab Use of Cold Exposure in Health and Performance How To Create Stability in Chronic Fatigue

Energetically expensive personality traits are ways of being that cost us energy. Firstly the energy that we expend from being driven to operate outside of our capacity and secondly the energy from the hidden stress of denying our own authenticity. In this episode Anna highlights some of the most important traits to be aware of and how they may show up in fatigue recovery. She talks about why these traits develop and why it is important to have a compassionate approach towards ourselves as we change them. She finishes with some suggestions around reprogramming these traits and some reflective journaling prompts that you can use to support you.  Website: http://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/