The Chronic Fatigue and Burnout Recovery Podcast

Shownotes Are you just managing your fatigue recovery or are you experiencing the deeper healing that is required to fully recover? In this episode Anna talks about the difference between Fatigue Management and true healing, how she distinguishes between the two and how to know which stage you may be in at the moment. Useful links: The Nurturing Resilience Nervous System Course is now part of the...

Shownotes Knowing what to eat can be really confusing. There are so many mixed messages it's hard to know if you should be vegan, low carb, carnivore or keto!? In this episode Anna breaks down a step by step framework that you can follow to optimise your diet for energy in a way that hopefully shouldn’t feel too overwhelming and restrictive. Useful links: Website: http://annamarsh.co.uk/ Instagram...

Shownotes There comes a point in one’s fatigue recovery journey where you are doing okay but you want more. In this episode Anna talks about how she progressed her daily exercise from walking to getting back into the gym and lifting heavy weights. She talks about important considerations as you take the next step and how you can minimise PEM and support recovery. Useful links: Website: http://anna...

Shownotes If you are an exercise lover, one of the biggest frustrations with chronic illness is how it impacts your ability to exercise. Unfortunately, we can only start where we are and work with what we have got, but, you can rebuild your health and exercise capacity. This episode covers some basic principles to get you started when it comes to building a baseline of physical activity. The next...

Shownotes Having a chronic fatigue or burnout experience and going through perimenopause at the same time, adds another level of complexity to fatigue recovery. Anna invites registered Nutritional Therapist Francesca Liparoti to talk about how we can support perimenopause alongside fatigue recovery. This episode is not just for women over 40, it is also for women in their 20’s and 30’s because the...

Shownotes In this episode Anna discusses the nuance when it comes to ketogenic or low carbohydrate diets and fatigue recovery. You can expect to learn how a ketogenic could be beneficial to someone who wants to increase their energy and how you can identify if it would be appropriate for you specifically. Anna shares steps on implementing a ketogenic diet including top tips for managing side effec...

Shownotes Anna interviews her very first guest; Mindset and Empowerment Coach, Ellen Murray. Lockdown brought her multi-six figure business to a standstill and then a viral infection swept her off her feet. She shares her journey to recovery;  juggling life as a mum with 2 children under 3, learning to trust and surrender, tame her inner achiever, fall in love with yin yoga and meditation and laun...

Shownotes Anna reflects on the types of clients she works with in her practise and puts them in one of two categories. She explains the qualities of each category and how she prioritises support for the client depending on where they fall. You will probably see yourself in one of the two categories and this episode may help you to understand what you could be doing more of, less of or just help yo...

Shownotes This episode is a little different. Anna offers up 10 journaling questions to help you reflect on the past 12 months. She talks through her own answers to the 10 questions with some vulnerable shares and insights into her health and business journey.  Journal Questions: 1. What did you love in the last 12 months 2. What were some of the magical / extra-ordinary moments? 3. What did you a...

Shownotes Fasting is a practice that can be controversial in the healthcare space. Some people love it, others feel that it can do more harm than good. In this episode Anna breaks down the benefits of fasting, who it’s for, who it might not be for and how you can slowly introduce it into your routine if it is something you want to explore, including timing around your menstrual cycle. Useful links...

Shownotes Fasting is a practice that can be controversial in the healthcare space. Some people love it, others feel that it can do more harm than good. In this episode Anna breaks down the benefits of fasting, who it's for, who it might not be for and how you can slowly introduce it into your routine if it is something you want to explore, including timing around your menstrual cycle. Useful links...

Shownotes This episode piggybacks off the previous episode on adrenal fatigue. Here Anna discusses the difference between burnout, adrenal fatigue or exhaustion and the syndrome of Chronic Fatigue. You can expect to learn a little bit about the differences and similarities and how we support each of these fatigue experiences. Useful links: Website: http://annamarsh.co.uk/ Instagram: https://www.in...

Shownotes It can be common practice amongst many Functional Medicine Practitioners and Nutritional Therapists to use adrenal testing to inform clinical decisions. This often comes in the form of addressing “dysfunction” with adrenal herbal adaptogens and glandulars to either “boost” adrenal function or “calm it”. In this episode Anna offers an alternative perspective which considers adrenal dysfun...

Shownotes The festive season can be a challenging time for so many reasons; more triggers, complex family dynamics, more commitments, late nights and increased food and drink. If you feel overwhelmed about the upcoming festivities this episode is for you. I cover four of the most important things to consider as you support your body through this time and navigate the festive season alongside your...

Shownotes Post-exertional malaise is probably one of the biggest bugbears when it comes to fatigue recovery. Anna shares a general framework for tackling post-exertional malaise as well as her own experience and things that made the biggest difference for her personally. Useful links: Website: https://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Fatigue Recovery Quiz...

Shownotes However frustrating they may be, crashes, flares and setbacks are part of the fatigue recovery process. In this episode Anna explains what is happening in the body during a crash or flare and how you can support your body the move through them as quickly as possible. Useful links: Website: https://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Fatigue Recover...

Shownotes Getting enough sleep is important and additionally, there is an increasing body of research which supports that circadian rhythms play an important role in regulating human physiology. In this episode Anna talks through how circadian rhythms impact the immune system and lifestyle practises that you can cultivate to modulate your immune system and sleep better.  Useful links: Website: htt...

Shownotes The Mitochondria are often referred to as the energy powerhouses of the cell. Healthy, abundant and well functioning mitochondria are important for health and abundant production of Adenosine Triphosphate (ATP), the energy currency of the cell. In this episode Anna explains the factors that influence mitochondria health and function and the dietary and lifestyle practises that can suppor...

Shownotes If you want to know if your gut health could be impacting your energy, the short answer is; YES! However, in this episode Anna breaks things down into more detail. She talks about the 4 main ways digestive health can leave you feeling fatigued and foggy and the “5R” approach for better digestion, health and energy. Useful links: Website: https://annamarsh.co.uk/ Instagram: https://www.in...

Shownotes We make energy in the presence of oxygen and this means that the body must be able to optimally take oxygen in through the breath, transport it around the body and then into the cells. Any breakdown in this supply chain can be a roadblock to the production of the body’s energy currency ATP and this can be experienced as fatigue. In this episode Anna discusses red flags and  what tests, f...

Shownotes In this episode Anna explains why blood sugar regulation is essential for anyone who is experiencing and looking to recover from fatigue. She discusses the importance of blood sugar control for nervous system regulation. She highlights discerning signs that blood sugar imbalances could be a problem for you and how to use glucose monitoring and dietary changes to bring blood sugar into be...

Shownotes In this episode Anna explains how the nervous system works and how nervous system dysregulation can contribute to chronic fatigue and other health conditions. She offers an overview of how to begin to find more regulation day to day.  Useful links: Website: https://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna_marsh_nutrition/ Fatigue Recovery Quiz: https://app.annamarsh.co....

Shownotes Although knowing your root cause may not be essential to moving forward on your journey, it can make all the difference when it comes to a full recovery. In this episode Anna discusses possible root causes that you may want to have on your radar. She also shares her own personal journey and how, when she discovered this root cause, it was the final nail in her CFS coffin.  Useful links:...

Shownotes Having a map and knowing where you are on that map can make all the difference to your fatigue recovery journey. Anna shares the framework she uses with her clients which includes the different stages of recovery and the most important tests, interventions, supplements and attitudes for each stage.  Useful links: Website: https://annamarsh.co.uk/ Instagram: https://www.instagram.com/anna...

Shownotes The cell danger response (CDR) is the body’s universal and ancient response to threat. It offers a framework from which we can begin to  understand what may be happening in those experiencing burnout and fatigue conditions like CFS/ME. Knowing where you are in the CDR can help you to make decisions about what to focus on and where to prioritise your resources in your fatigue recovery jou...