The Chronic Fatigue and Burnout Recovery Podcast

In this episode, Anna shares a personal update on her own health and some of the things that have shifted over the past 6 months or so. 

Having spoken in previous episodes about some of the challenges she has been navigating, this episode is about coming full circle, sharing what has been implemented and the outcomes experiences. In particular, she shares her personal experience of starting HRT and the changes she has noticed in her cyclical stability, energy and capacity for exercise. 

She also touches on digestive health, histamine, iron supplementation and fuelling for activity and daily life!

As always, this isn't about suggesting that what works for one person, works for everyone. Our physiology, health histories and circumstances are individual. This is about sharing experiences that may help you think more about your own situation, what matters and what could be a supportive next step (or not!). 

In this episode, we cover: 

Coming full circle on some of the health challenges Anna experiences this year

Anna’s personal experience of introducing HRT

Changes she noticed in energy and exercise tolerance

What this experience has made her reflect on in relation to chronic fatigue

An update on her digestive health

Why our understanding of our health can continue to evolve

The importance of remaining curious rather than becoming attached to one explanation

This podcast is for educational purposes only and isn't a substitute for individual medical advice. If you're considering HRT or have concerns about your health, please discuss these with an appropriately qualified healthcare professional.

Useful Links

Research Article: https://pubmed.ncbi.nlm.nih.gov/42399727/

Take the Chronic Fatigue Quiz: https://app.annamarsh.co.uk/quiz-page

Instagram: https://www.instagram.com/anna__marsh_

Work with me: https://annamarsh.co.uk/work-together/

Website: https://annamarsh.co.uk/

Iron Supplement: https://naturaldispensary.co.uk/1417_quattroferrin-21-60s

(use discount code AMARSH10)

In this episode, Anna explores a newly published study investigating the relationship between light exposure patterns and symptom severity in people living with ME/CFS. 

Rather than focusing on light as a treatment, the research highlights the potential role of circadian rhythm and how consistent daytime light, alongside reduced evening light exposure, may be associated with better sleep, lower fatigue and improved quality of life.

Anna explains why light is much more than something that helps us see—it acts as one of the body's most important biological signals, helping to regulate sleep, hormones, nervous system function and energy metabolism. She also discusses the limitations of the research, why these findings should be interpreted with caution, and how they fit within a whole-person, systems biology approach to ME/CFS.

If you've ever wondered whether your environment can influence your physiology, this episode offers a balanced, science-led discussion of what this emerging research may—and may not—tell us.

In this episode you'll learn:

Why light plays a vital role in regulating circadian rhythm and overall physiology.

What this new ME/CFS study investigated and what the researchers found.

Why the timing and consistency of light exposure may matter more than simply spending more time outdoors.

The limitations of the current evidence and why association does not equal causation.

Anna's clinical perspective on supporting circadian health as one part of a comprehensive, individualised approach to ME/CFS recovery.

Useful Links

Research Article: https://pubmed.ncbi.nlm.nih.gov/42399727/

Take the Chronic Fatigue Quiz: https://app.annamarsh.co.uk/quiz-page

Instagram: https://www.instagram.com/anna__marsh_

Work with me: https://annamarsh.co.uk/work-together/

Website: https://annamarsh.co.uk/

What does recovery look like when life doesn’t stop around you?

In this episode, Anna is joined by Charlotte Wightman for an honest conversation about chronic illness, motherhood, recovery and what it means to build a life that feels sustainable — rather than constantly trying to do recovery “perfectly.”

Charlotte shares what it was like navigating her own health while also being a mum, including the inevitable tension between what she felt she should be doing for her recovery and what family life actually allowed.

They also explore some of the different pieces that became important along the way. Charlotte talks about discovering sleep apnoea, the work she did with Anna on her digestive health which allowed her to come off her adrenal support she had for a long time been dependent on. 

They also talk about yoga beyond the physical practice: how its wider philosophy has influenced Charlotte’s relationship with illness, motherhood and recovery, and ultimately inspired the creation of The Held Collective.

In this episode, they explore:

The reality of supporting your own recovery while parenting

Letting go of the pressure to do recovery “perfectly”

The unexpected ways illness can change the way we live and parent

Charlotte’s experience of discovering sleep apnoea

Why symptoms can sometimes have multiple contributing factors

What functional testing added to Charlotte’s understanding of her health

Why progress rarely comes down to one single intervention

Yoga as a philosophy rather than simply a physical practice

Creating movement and wellbeing practices that fit around real life

How Charlotte’s experiences shaped The Held Collective

What “recovery” means to Charlotte now

The importance of balance, flexibility and building a meaningful life alongside health

This is a thoughtful conversation about moving away from rigid ideas of what recovery should look like and towards something much more individual, flexible and sustainable.

This podcast is for educational purposes only and isn’t a substitute for individual medical advice. If you have concerns about symptoms such as persistent fatigue or possible sleep apnoea, please speak with an appropriately qualified healthcare professional.

Useful Links

Charlotte’s Website: https://www.gentleyogawithcharlotte.com/

Take the Chronic Fatigue Quiz: https://app.annamarsh.co.uk/quiz-page

Instagram: https://www.instagram.com/anna__marsh_

Work with me: https://annamarsh.co.uk/work-together/

Website: https://annamarsh.co.uk/

A recently published study investigating Hyperbaric Oxygen Therapy (HBOT) in people living with ME/CFS has generated considerable interest within the chronic illness community.

But what did the research actually find?

In this episode, Anna takes a balanced look at the study, exploring both the encouraging findings and the important limitations. Whilst the results suggest that HBOT may improve physical functioning, fatigue, pain and cognitive performance in a subset of people with ME/CFS, the study was observational and should be interpreted with appropriate caution.

Perhaps the most fascinating aspect of the research wasn't the treatment itself, but what it revealed about the brain.

Using MRI technology, researchers observed changes in communication involving the thalamus—a key brain region involved in filtering sensory information and coordinating communication between different brain networks. These findings add to a growing body of evidence suggesting that ME/CFS is associated with measurable physiological changes across multiple interconnected systems.

In this episode, Anna explores what these findings may mean, why they matter, and how they fit into the bigger picture of our evolving understanding of ME/CFS and Long COVID.

In this episode, we discuss:

What Hyperbaric Oxygen Therapy (HBOT) is and why researchers are interested in it

The design of the recent ME/CFS study and its key findings

Improvements observed in fatigue, pain, cognitive performance and physical function

Why the brain imaging findings were particularly interesting

Why this research does not prove that HBOT is an effective treatment for ME/CFS

Important study limitations and why they matter

My clinical perspective on who HBOT may (and may not) be appropriate for

Final Thoughts

As always, my goal isn't to chase headlines or promote individual interventions, but to help you better understand the emerging science behind ME/CFS and Long COVID.

Every well-conducted study adds another piece to the puzzle. Whilst we still have many unanswered questions, research like this continues to deepen our understanding of the complex interactions between the nervous system, immune system, energy metabolism and brain function.

If you found this episode helpful, I'd be so grateful if you could subscribe, leave a review, or share it with someone who may benefit from a more balanced interpretation of the latest research.

Useful Links

Research Article: https://pubmed.ncbi.nlm.nih.gov/42249466/

Take the Chronic Fatigue Quiz: https://app.annamarsh.co.uk/quiz-page

Instagram: https://www.instagram.com/anna__marsh_

Work with me: https://annamarsh.co.uk/work-together/

Website: https://annamarsh.co.uk/

In this episode, Anna shares the experience of completing her longest hike since chronic illness — a 21km hike lasting almost 6 hours — and reflects on what the following 72 hours revealed about recovery, capacity, and nervous system regulation.

This is not an episode about pushing harder.

It’s a conversation about what late-stage recovery often really involves:

understanding load distribution

preparing the body appropriately

supporting recovery intentionally

and learning how to take on bigger physical challenges without overwhelming the system.

Anna explores:

training and pacing considerations

planning around wider life stress and menstrual cycle timing

fuelling and post-exertion recovery

sleep and nervous system support

active recovery tools such as restorative movement, heat, cold and body work.

Blending personal reflection with clinical insight, this episode offers a realistic and grounded look at what rebuilding capacity can look like in the later stages of recovery.

Useful Links

Take the Chronic Fatigue Quiz: https://app.annamarsh.co.uk/quiz-page

Instagram: https://www.instagram.com/anna__marsh_

Work with me: https://annamarsh.co.uk/work-together/

Website: https://annamarsh.co.uk/