How To Exercise During Adrenal Fatigue | Learn The Exact Tips & Modifications!

[@taquilo]

Yes. 4 hours on a couch on a work day. This is not me at all. Now I understand that my workout is making my burnout worse.

[@Vanessabhealthtv]

Hi there 🙌 Yes, there are situations where you can make your burnout worse with exercise. If you are already technically burned out and pushed your nervous system to the max, then exercise is technically a stress so you need to greatly modify the exercise as you heal burnout. 🫶💯💪 You must still do something though. Let me know if you need tailored help with this. Getting a plan into place where you can build steadily is what will help you long term. Otherwise I see (and hear from people every week on this! ) that go too hard too fast which cause more fatigue and feels awful. You can avoid these crashes. Email if you need help: [e-mail] 💯👌

[@wanderer0617]

I feel like you are telling my story. For years I worked out hard in the gym and running with insomnia. I would push through the fatigue and body pain. I didn't listen to my body, mistakenly thinking the exercise was saving me. I didn't find yoga until my 40s. I've had chronic fatigue for years and now arthritis in my spine, shoulders in my 60's. Many overuse injuries and wear and tear. Yin Yoga and light walking is about all I can handle but want to build up my muscles like I used to be. Get strong again. This was so helpful to open up my eyes and accept. Be gentle in my healing. Thanks again!

[@Vanessabhealthtv]

Hi Marie 🙋‍♀️ Thank you for your comment and so glad you are listening to your body here and taking the lighter approach ✅ Do check out this Playlist for adrenal-friendly routines that you will find CAN expand you further than simply yoga (although this is awesome and fine to do!) I hope you can re-establish your full capacity again! Please do (if you would like) sign up to my Free 7 Day Energy Reset Challenge here to connect more on this huge topic, you are not alone! 👌🙋‍♀️➡️ vanessabhealth.com/7-day-energy-reset/

[@tallchick1966]

Thank you for this. People think we are being hypochondriacs. So upsetting and embarrassing. Mainstream medicine doesn’t acknowledge this as being “real”. 😢

[@Vanessabhealthtv]

I totally understand what you mean. Whether or not it's called adrenal fatigue, chronic fatigue, severe burnout or anything in this scope, the symptoms appear to be similar. Listen to your body when you are going through this and make adjustment where needed for your exercise, food, mental wellness 🫶✅️ Head to my adrenal playlist if you need further routines! I look forward to seeing more comments from you. Reach out if you need any help at all!

[@michaelbattistamusic]

I’ve been up and down with adrenal fatigue for 11 years. I’m a musician for a living so having to do gigs especially sing with extreme exhaustion is a nightmare when you have zero energy and your cortisol is all over the place. Trying to recover when you have to work is not easy at all. Especially when you can’t sleep. So I would have to cut out all sugar, carbs and eat lots of protein and veggies and do not allow myself to get hypoglycemic because that makes things worse. What you’re describing just happened to me after five weeks one hour cardio and only eating twice a day and doing this 4 days a week did me in and my adrenals crashed once again. And once again I’m in that recovery stage. Once you get adrenal fatigue you’re susceptible to get it again. It’s a constant major nightmare.

[@Vanessabhealthtv]

Hi there Michael- yes you are so right, it's a nightmare! Apologies for this delayed response too. That would be tricky with your late night gigs etc for sure. I would avoid too much cardio at this point from what you are describing. If you keep having crashes you likely do not have the recovery capacity and an exhausted nervous system for intensive workouts at this point. Eating regularly duirng this time I found really helps too. If you need coaching on any of this - apply here for personalised food, lifestyle and adrenal-safe exercise to avoid crashes : calendly.com/vanessabhealth/coachingplan30min?month=2023-04 Hope you are feeling better soon!!

[@marya.pierce5236]

Please check out Dr. Michael Lam, Adrenal Fatigue Specialist. He’s been there himself. Also, KZbin community group Petra Adrenal Fatigue. 😊♥️

[@caroleadam4516]

That's been me for years until a final crash 5 months ago. A slow process to healing. I have needed to be patient. Your exercises have been a great addition and really have helped. What a blessing. 😊

[@Vanessabhealthtv]

Hi Carol 👌😀 Great to see your comment here! Sorry to hear you have been going through these symptoms. It can be a slow process for sure! So glad you have been doing some of the exercises 🫶✨️ Which ones? Please do write up comments on the videos you do so I can see how you are going and how you are feeling. Plus any questions at all too 👌✅️ I hope to hear more from you! Reach out if you need any help at all 🔥

[@onelife7247]

This woman actually knows what she’s talking about. How refreshing, thank you 🙏🏽 People don’t seem to realise the whole “go hard or go home” ethos of the average gym/boot camp is not necessarily ideal for the female endocrine system. You’ll find it’s women who do LOW impact workouts like iyenga yoga/pilates with long walks rather than “pounding the ground” who have far fewer weight and joint issues. ⚠️Also vitally important to avoid people who trigger your flight-fright-freeze response because these toxic people will cancel out all your efforts to maintain homeostasis.

[@Vanessabhealthtv]

Hi there 😀🙌 Thank you so much for your comment. I really appreciate you reaching out here. There is such a vast range of fitness modalities we can use throughout our lives! 💪 I have found being in this industry for so long plus going through that bout of severe burnout myself that the Pilates-based movement worked well for me when I had limited energy and exercise capacity. I also agree the old school pounding the pavement is not right for a female or male in this case if they are going through fatigue issues, because at this point your system is not able to cope with the stress and then recovery it takes to balance out these strong modalities. Then add endocrine issues into this mix and one may be headed for further burnout, lower energy, reducing their ability to recover from fatigue altogether because the exercise has become part of the problem 🙄 And yes, it is wise to consider the effects on your joints too. I believe we all need a healthy level of sustainability for our joints too as you mentioned! I do believe there is a way to embrace all styles of movement and exercise throughout life and various stages of health, but it comes down to strategic planning and knowing one's individual conditions on all fronts. This is where having someone like me to be coached by is super beneficial. These days I embrace all styles to the degree my body feels good with 🏆⚡️😎 I'm 41 and am at a healthier weight and incredible energy plus ability to use all fitness modalities now more than when I was 28-31, which is when I went through awful fatigue, thyroid issues and the rest, derailing me and detaching me from that gym culture. Please do let me know if you need any help here, and do check out the videos on this channel ✨️🙏 I look forward to hearing from you!

[@5.0_meatballmarinara]

You give me hope ! I had a crash! I went from being athletic and in great shape to hardly walking on a treadmill. Dizzy and weak . Went to different specialist and they said I’m healthy and just have anxiety so they’re treating my Bp and anxiety. I just want to get back to me my workouts ! So depressing

[@Vanessabhealthtv]

Yes, I totally understand how you feel 🙌 And you are right! A very fit person can go from athletic to barely sustaining a walk. I see time and time and time again! This indicates your system is burned out and the style, intensity, duration and frequency of your exercise needs to be built back incrementally or you will go through dreaded crashes repeatedly 😒 Please do go easy. There is a way to do this strategically. I have the low down of how to incrementally increase each fitness component which will help your energy and exercise tolerance rebuild. And you will never experience an energy crash from exercise if you follow my advice 💯 Check out Adrenal Fit here: vanessabhealth.com/adrenal-fit/ Email me if you need further help : [e-mail] and Follow on Instagram @vanessabhealth 🙌🙏⚡️

[@5.0_meatballmarinara]

@@Vanessabhealthtv thank you

[@PleasantlyDisturbing]

How's your diet, appetite and weight? I kept ignoring fatigue for months till I had multiple attacks. Been in the hospital this whole month just trying to piece it all together. Often doctors will just push "anxiety " On you cus it makes their job easier instead of proper investigation

[@marya.pierce5236]

Dr. Michael Lam, Adrenal Fatigue Specialist (AFS). Also, Petra Adrenal Fatigue on KZbin.

[@wendyryan7646]

Very helpful! I was pushing myself & feeling worse. I’m going to push it back & do what you suggested!

[@Vanessabhealthtv]

Awesome Wendy 😀💫 I am glad this was helpful for you! I hope you are feeling ok. There is a certain way to pull back and then progressively increase your fitness elements ie strength, cardio, timings, duration, intensity etc so that you avoid those dreaded energy crashes. If you need more personalised help with this, please email me at [e-mail] for coaching 🙌✅️ Do subscribe to this channel and check out more videos on the Adrenal Playlist! I look forward to seeing more comments from you 💪💯

[@ginnymarsh]

Just found this video and have found it so useful, thankyou 🙏🏻 I’ve experienced burnout a few times over the last few years and can’t believe I still didn’t notice stage one and two before stage 3 hit me again the other day! 🤦‍♀️❤️

[@Vanessabhealthtv]

@@ginnymarsh Hi there 🤗🙏 Thank you so much for your comment and I'm sorry to hear you have gone through this! Yes there are different stages according to some of my colleagues who are experts on this. And the way that you exercise during and after this is so important not to make things worse ✅️ You are right because it can creep up on you again. If you need help with exercising correct during this to completely avoid energy crashes, contact me [e-mail] 🙏🔥 It's important to have that perfect harmony and balance happening within your movement and exercise. Hope you find other videos helpful on here too! 🤗

[@PrayingHands777]

Yes, I am currently Adrenal Fatigue#4 I have a Clinical Pharmacist testing me prescribing replenishing supplements and I am eating clean meat fruit vegetables n fats...slow strength stretching with total gym...hoping for beautiful end results♡

[@Vanessabhealthtv]

Sounds good Kimberley 😀🙌 Allow yourself time to heal with all of this. That is the biggest thing. Go easy on the movement and exercise though specially being at stage 4. If you experience energy crashes or poor recovery after exercise at this point it means the variables are still too much for where you are at. My Adrenal Fit Exercise Protocols and Program cover exactly how to build this back for Adrenal Fatigue and then beyond. Link in the description ✅️🫶 Please do check out the Adrenal Fatigue Playlist for some other helpful videos and routines that can help you feel good ⚡️ Do subscribe and reach out if you need any help at all Kimberley! 💯🙏

[@PleasantlyDisturbing]

Very informative video! Would you know anything about adrenal atrophy? If there us recovery from it etc. I ignored the fatigue for a year and kept pushing now I spent weeks in the hospital.

[@PleasantlyDisturbing]

Hi similar situation, maybe worse here. Did you recover? How is your cortisol?

[@therealyanhuang]

Hi there, thanks for sharing and creating this. xoxo.

[@Vanessabhealthtv]

Hello thank you so much😉🙏 hope it's helpful! Such an important part of adrenal recovery to make sure you are not overdoing. It's a delicate balance 💪and each day listen to your body. Let me know if you need any help!

[@MsKillaKas]

Thanks so much Vanessa, this video came out in such divine timing for me. I have been recently trying to navigate my new awareness of my adrenal fatigue. Thanks for all this valuable information.

[@Vanessabhealthtv]

Hello 🙋‍♀️👌 great to connect with you here! What is your name? It's great when things happen with divine timing 🤗👌 Glad this is helpful! You might want to check out my other video recently on how to overcome burnout using the SELF Method. It simplifies how you can improve each pillar day by day. Check it out here: kzbin.info/www/bejne/gJqclIyYn8aAoZY And feel free to connect anytime email [e-mail] 🙋‍♀️💯

[@sampeters1252]

Wow, I'm glad I found this very informative video. Thank you for sharing this information.

[@Vanessabhealthtv]

Hi there 😀🫶 Glad this was helpful for you! Where are you at with this condition? Let me know if you need help with exercise ✅️

[@primroseproblematic2059]

Thank you for sharing this.

[@Vanessabhealthtv]

You are welcome, hope it is helpful! Let me know if you need any guidance ok ⚡😀

[@dominoplay3712]

Been there before, happened again last night...conclusion, ego driven exercises always meet their ends. Thank you for this!

[@Vanessabhealthtv]

Hey there 👌🙌 Thank you for your comment! Yep I know what you mean 😉💯 Did you push too hard with your exercise? Let me know if you need help on this ok, send an email [e-mail] 📧

[@dominoplay3712]

@@Vanessabhealthtv Will do! Thanks 🤗

[@jerrylalonde9199]

Great explanation!

[@Vanessabhealthtv]

Glad it was helpful! Please do let me know if you need any help at all :) There are some other great videos in the Adrenal Playlist if you need to look at those :)

[@jojo4NZ]

So helpful - thank you! So many PTs don't seem to be aware of adrenal fatigue & hormonal issues. So refreshing to hear this and have that permission to slow down. 😊

[@Vanessabhealthtv]

Hi there 🙌😀 Thank you for your comment! To be honest no one in the fitness industry even discusses or has awareness around this. Because I went through it first hand and rebuilt from nothing and learned in depth about it, I wanted to pass this on and help others! Yes, you can and should slow down during this time. It's awful to think you need to push all the time and this is not sustainable anyway. I hope to be able to help you! Do check out the Adrenal Fatigue Playlist on here and email me [e-mail] if you need any help ok as I have some great resources and courses. I hope to see more comment from you, reach out anytime 💫💯

[@caroleadam4516]

I have done your slow stretch and breathing. That's all Good can handle right now along with east, short walks outside.

[@Vanessabhealthtv]

@@caroleadam4516 That's great, and you should listen to your body here. Just focus on getting your energy back up. 💯 Well done, I know it's hard at times 🙏 It's a phase and one that will not last forever 💪

[@caroleadam4516]

Have headed south and I am in the Dominican Republic. The hot weather seems to drain my energy. Is that normal?

[@yogipamjohn4572]

Thanks for this. I can recognise myself in stages 1&2 before covid in April 2020 and since having long covid. Even now my mind is telling me to do the invigorating programme however I’m sitting in bed with a migraine knowing it’s not the right thing for me right now. I have eased back but as soon as I get some energy I still return back to overdoing things.😢 I can’t seem to get my mind to accept the full slowing down. Anyway, if my migraine lifts later I will try a gentle swim and one of your short adrenal sessions.

[@Vanessabhealthtv]

This is a very important point you bring up here 👌➡️ When you get some energy you may end up overdoing it again. I used to do the same! And I know many people going through this do the same, we can't help ourselves 🤷‍♀️ But, it is absolutely crucial you learn to be ok with doing just a little bit right now until you are fully better and fully functioning again. Otherwise it's an uphill battle that goes on and on 🙄 Learning to be ok with a little bit of light movement even on a day where you have energy is the key to better recovery long term as you are allowing time and space to recuperate your nervous system instead of continuously pushing the stress response. From what you have said, definitely do not do movement with a migraine. But when you are up to it, head to the Adrenal Fatigue Playlist and try a few routines there 👌😀 Once you have successfully completed say three weeks of these say 4 x days a week without any setbacks like paying a price of more fatigue, then you may like to trial one of my 15 Min Pilates or Band routines for another couple of weeks. Then, if you can successfully complete these stronger ones without setbacks, you can then attempt Invigorate. As this is a program designed for people to progressively build fitness who have no underlying fatigue 👌✨️😀 Let me know what you think! I'd love to see you post on each video and let me know your progress here, I am here to help and can guide you 💯🤗

[@yogipamjohn4572]

@@Vanessabhealthtv many thanks for this suggestion x

[@Vanessabhealthtv]

@@yogipamjohn4572 hope it helps! Do keep me posted, I look forward to seeing your comments on the vids 😀💯✨️

[@sumaiasaif82]

This is great!! Thank you!

[@Vanessabhealthtv]

Hi Sumaia 🤗 Thank you for your comment, hope this is helpful for you! Are you currently going through adrenal fatigue?

[@sumaiasaif82]

@@Vanessabhealthtv Yes! My test results show 115 and I'm mostly tired. I guess it's the effect of asthma and stress at work. I'm also exercising twice a week with a coach doing high intensity. Now I understand a lot of things :)

[@Vanessabhealthtv]

@@sumaiasaif82 what stage of adrenal fatigue are you at? And how long have you been tired constantly? Exercise can make it worse if you do not modify the styles you are doing. I would not be doing high intensity at this time at all till you feel balanced again. You are putting stress on your nervous system and stress response which have already been pushed to the limit. Please check out my program Adrenal Fit which goes through the exact protocol one should follow for safe exercise during this time: vanessabhealth.com/adrenal-fit/ . I also do coaching and personally training around the world to help people establish the right amount and style of exercise for their health. Email anytime [e-mail] 😊 Please do reach out aswell through email if you have questions!

[@ashleygutierrez8305]

I love this video thank you

[@Vanessabhealthtv]

Hi Ashley 🙏 Thank you for your comment. Hope it was helpful. Are you going through this right now? Let me know if you have any questions ✅️

[@linusnsallyinnc]

Thank you so much for this video!

[@Vanessabhealthtv]

Hello, you are welcome 💯✨️ Are you going through this right now? Let me know if you need help 👌

[@linusnsallyinnc]

@@Vanessabhealthtv Thanks. I am currently undiagnosed but think it might be either Adrenal fatigue or Chronic Fatigue syndrome. Conventional Medicine has not helped me at all since my labs are all in “normal” range. But I am being treated also by a Holistic practitioner who has helped me quite a bit, it’s just a slow recovery. But thanks so much for asking & the timely video!

[@Vanessabhealthtv]

@@linusnsallyinnc good to hear you have a holistic practitioner 🙌 Once you are at the stage of wanting to build back fitness in a safe, balanced and adrenal-friendly way without causing energy crashes, hit me up 💯 My Adrenal Fit Program especially for people with fatigue issues will be perfect for you. On my website: www.vanessabhealth.com under Workout Plans 💫

[@santeenl]

@@Vanessabhealthtv heyhey, could you answer my question about the walking? :) thanks!

[@Vanessabhealthtv]

@@santeenl hi there I'm sorry I cannot see that question! Pop it in here please and I'll answer:) Sometimes comments get missed on here💫😀🙌

[@samanthajordan7745]

Really needed to hear this! Thank u Vanessa I have recently experienced this I believe and definitely will be utilizing this info! I typically train 4 to 5 times a week with weights but have had to cutback to 2/3x a week and focus on switching to yoga and some band workouts for balance. Definitely feeling exhausted sometimes during and after workouts. I thought maybe it was pre menopause but now I wonder! Thanks again and sorry for long post will reach out to u via Facebook!!

[@Vanessabhealthtv]

Hi Samantha I love getting good messages and questions from you guys 👌🙋‍♀️ yes I know what you mean. It's about finding the right balance without paying a price when you do exercise! A good thing to ask yourself aswell is what are you wanting to achieve by doing each type of exercise? And can that be achieved in a lighter + easier way? For example if tone and shape from weights is the goal and it's not right for your body, substitute with strong bands and a good combo of bodyweight exercises that are performed in a slow and concise manner that can also bring you the same benefits for less intensity 🤗 This can be applied to everything! It's good to do a 'review ' of your exercise every so often and either increase or decrease intensity depending on how your body and recovery are going 👌🙋‍♀️ let me know this all makes sense and if you need any other help 💯

[@pragyasahu2517]

My doctor diagnosed adrenal insufficiency.. my cortisol hormones is low .. so i can do this yoga

[@StephanieGonzalez-kp6tw]

Hi Vanessa! What stage were you in and at what point did you incorporate Pilates? Also, did you get brain fog and blood sugar issues?

[@Vanessabhealthtv]

Hi Stephanie 👋 I was teaching many classes at the gym like pump, spin, boxing etc and doing weights aswell. I got to a stage where it was way too much and in hindsight I was overtraining while in a state of complete burnout and exhaustion due to other areas of my life being imbalanced too. I never 'got' Pilates and yoga nor wanted to do it regularly until I had no choice! But when I realized that the fatigue was really bad, where it became months since I could remember feeling 'good' after a gym session or class, I pulled back on everything and did my first Pilates course. I participated in someone else's class at another facility during the worst of the fatigue, trying and hoping that it might make me feel a little better, and it did (I specifically remember that day!) So I slowly started to incorporate Pilates as I learned it through the courses but never pushing too much even in the worst of the fatigue which was about 1.5 years for me. So, (sorry for long answer but I wanted to give you context around it!) I guess I started it immediately. But I would not recommend this as a general rule for everyone because we all experience this in a different way. It's also important to learn how to peel back and reintroduce cardio + strength intelligently during this process. I help my clients with exactly that. Yes!! I had brain fog very badly. I also had low blood pressure, dizziness, low iron and other deficiencies which I worked on step by step myself and with the guidance of my local doctor thank goodness 🙏✨️🫶 If you need any other help please email me [e-mail] ✅️

[@rhondaw6503]

Thsnk you for your video. All I can do is walk, SO frustrating! Even my resistance bands...whenever I do them even gently I do NOT sleep that night! Doing QiGong and walking only. What did you do to get better when you had AF?

[@Vanessabhealthtv]

Hi Rhonda! I totally understand how you feel. It can be frustrating figuring out how to exercise during this time. It was certainly a combination of lifestyle changes and 'trial and error' of exercise for me over two years, some made me feel great, some bad. I have figured out though pretty much the perfect combination of what a person should do if walking is the only thing you can do....there IS a special way to still do other movement without it sending your nervous system into a frenzy. Please do email me [e-mail] and I can help you further 🙌 It also depends on exactly what stage you are at. I promise you there is light at the end of the tunnel 🏆

[@sy3dfarazalam]

Thank you Vanessa for sharing your knowledge. I have some questions and looks like you might be the best person to answer. I am almost 40 never an exerciser. I believe I am in stage 3 of exhaustion. With insomnia. I have tried to exercise thinking it might help an will get some energy. But my day gets worse. whenever I do any movement with my body. My heart rate goes up ( 90 to 100 bpm) very quickly and and takes around 15 mins to come down to around 75. If I take my HR to 160 bpm during exercise it drops to 100 bpm in 2 to 3 minutes. But again 15 mins from there to go to resting 1) is this condition connected to adrenal fatigue 2) how will I know if I have recovered to stage 2

[@Vanessabhealthtv]

Yes, I totally understand what you mean with all of this 🙌 Exercise can certainly hinder your energy at this point. Basically, the general 'fitness protocols' that are out there do not apply in this case. Especially if you are stage 3! You must be in what I call a stage of restoration right now, not re-igniting yet till your body, recovery and nervous system can handle it 🙏 Please do email me at [e-mail] for a private chat on this matter 💯 Let's get you exercising correctly so you feel incredible again, where it helps your day, not makes you worse 🔥

[@SparkyAndrews90]

I’m in between stages 2 and 3. When I do a hard workout I’m down for 3 days. So I’m planning to do walking only 20 minutes a day. How long does it take to fully heal the adrenals? 1-2 years? You didn’t go to much detail on time? How long did it take you to fully heal? Thank you

[@Vanessabhealthtv]

Hi Kevin, thanks for connecting here 🤗👌 In between stages 2 and 3 I'd suggest that 20 min max and include 'moderate' exercise like bodyweight exercises, yoga, Pilates. Or really modify your weights where it's not too taxing on the body. If you are out for 3 days that's a big price to pay and will hinder your progress even if you get your food, sleep, hormones and stress on track. It took me just over 2 years to fully recover, but even then (10 years ago) and now I do not do exhaustive, high impact or loaded exercise as it pushes me back and just doesn't feel right anymore. I have found that it generally takes people a couple of years to fully heal, but am only quoting that on clients and colleagues I have met. It depends on the severity of the condition and how much a person can pull all the pieces of the puzzle into line, plus how long prior to the diagnosis they were pushing. Alot of factors here🙄 Other people with a severe condition I have heard have taken 5 years, but they were bedridden for some part. Check out the workouts on the Adrenal Fatigue Playlist and if you cope well with them, try some of my 15 or 20 min Pilates or Band exercises for a bit if you like. 🤗💪 Let me know if you need any help ok! Best wishes💯

[@SparkyAndrews90]

Thank you for the reply Vanessa! Is your email info.vanessabhealth.com the right place to ask more questions about what your symptoms were and explain to you what my symptoms are and if you think this is def the issue. I’ve had a cortisol test and it shows to be the issue. Just wanted to share my symptoms with you see if you had the same ones. I’m struggling to get better and I’m a dad of 3 young kids and only provider in household (wife stays home with kids) and have zero energy. Really in need of help thank you

[@Vanessabhealthtv]

Yes for sure! That is the correct email 🤗 You have lots on your plate with 3 young kids too! I look forward to hearing from you. 👌

[@sonjadodge9865]

How do you know what phase you are in as they progress?

[@Vanessabhealthtv]

You would need to get a health professional who specializes in this to advise. I have gathered my information from Dr Lam resources as a general guide for this 🙌 Have a look at their blog on the Stages of Adrenal Fatigue. You can discover more there and I have found that's really helpful.

[@santeenl]

Phase 2, walking 30min daily. How do you build it up?

[@Vanessabhealthtv]

How are you now? Sorry this comment slipped through 🙄🙏 You got to break it up FITT- Frequency, Intensity, Type, Time then break up the fitness components Cardio, Strength, Core, Recovery conducive to your current energy and thresholds here 👌 Then work with building that weekly and monthly where your body can handle it. What activities are you doing currently?

[@santeenl]

@@Vanessabhealthtv Still more or less the same haha. Some things are going way better though. I drove to the swimming pool yesterday myself and just chilling and swam a bit.

[@Vanessabhealthtv]

@@santeenl Ok 👍 Send me an email [e-mail] I'll chat to you more there. Just remind me you came from this video 🙏✨️ Let's get you progressing!

[@DarkoFitCoach]

How about supporting the adrenals with dhea, pregnenolone and adrenal cortex. Makes for a quick recovery aside from lifestyle changes

[@Vanessabhealthtv]

Great idea - it all works together 🙌👌

[@HollyDaizli]

Thank you so much for this video - I am in stage 3 of adrenal fatigue and have been for some time. As a single mum of an autistic child there is little to nothing i can do about getting more sleep or rest and reducing stress ( Neurodivergent children struggle with sleep on an ongoing basis) . I have avoided any exercise for a few years due to exhaustion but i feel now i have been counterproductive as i cant even handle a short walk. My question is even in adrenal fatigue can i start to slowly build my ability to handle light exercise as i worry about heart health and my overall ability to keep up with my sensory seeking son. What would your advice be?

[@Vanessabhealthtv]

Hi there 😀🙏 What's your name? Thank you for your comment. I totally understand what you are going through and yes the stress is difficult in this case for you, plus sleep. I hope you can get some help and have time off on occasion ✨️ In terms of the exercise, there is absolutely a way to rebuild each component of your fitness, ie, cardio, strength, core, stamina, flexibility in a safe way. It really does need to be incremental though in each of these areas with care around adding equipment too. I have an incredible program which breaks it down and explains exactly signs to look out for, how to listen to your body and how to do specific timings so it's always feeling good without ever causing energy crashes. There are follow along routines that literally cover everything you mentioned here, plus help you relax too! Please do check it out here: vanessabhealth.com/adrenal-fit/ I look forward to hearing from you again. If you need further help do email me [e-mail] too 💯✅️

[@suemedeiros800]

Restorative yoga has been really good for me. Does Intermittent Fasting (16:8) throw you into fight or flight if you have adrenal fatigue?

[@Vanessabhealthtv]

Hi Sue 👌Thank you for your comment! Yes, I also love restorative yoga for this and did heaps myself when going through adrenal fatigue and now every week to compliment my other fitness and movement regime 🤗 Intermittent fasting is a topic you will hear about 100 opinions on, with or without adrenal fatigue 🙄 In my experience I strongly recommend if in adrenal fatigue to eat regularly and focus on giving your body nourishment and a regular intake of food to avoid any chance of energy drops, low blood sugar or other things that can pop up. Your body is already in a state of burnout, so putting aside fasting, weight loss goals, heavy fitness goals for the interim is a must. People tend to experience more cravings at this too like extreme sugar or salt. So if you are doing fasting, this can amplify the cravings aswell, not a great place to be when the body is already fighting for balance. Your body's sympathetic nervous system (responsible for fight or flight) is activated when you fast, as an increase in cortisol, adrenalin, noradrenalin and other hormones are. So in my opinion, I would focus on regular, gut-friendly, wholesome foods excluding fasting till your body is out of adrenal fatigue 🤗💯🍉 Hope this helps! Please let me know if you need any help at all and check out the other vids, especially the adrenal fatigue playlist on here too if you like 💫😀

[@nicksarahharvey9273]

I am still healing (year 3, covid, sick parents needing help, counseling have triggered setbacks here and there). I'm on a protocol with my NP and am way better than when I first went in to her but not 100%. I have been exercising my whole life with moderate intensity. Stopped with kids being born when I hit my low. Slowly reintroduced step cardio classes then transitioned swimming last Nov which I love and focus on now. I have wanted to up my swim game and swim 5-6 days a week and qvg 2k-2500 yds/day. I noticed when I take a 2 day break after that kind of swim stretch and return to swim my body seems to do better with slower pace less intense swims. No sprints. Anyway I don't know how I should approach my swims. Asked my NP about potential triathlons and she said maybe next year but it's too much right now. I simply love the water and swimming and badly want to shed lbs and am motivated. My good days give me the illusion I can do it? What's your advice?

[@Vanessabhealthtv]

Hi Sarah 😀🙌 Good info here! It's great you are exercising and swimming is amazing. If you are still healing from adrenal fatigue, I would not be pushing the harder sprints in swimming too often though. Here's the thing〰️ if you technically still have Adrenal Fatigue then your body is still depleted. The energy output required for a decent length of swimming including sprints snd the frequency of you doing it 5 days a week will bring your heart rate up and put that load and stress on your body. Anything in this case: swimming, a gym circuit, bike riding, aerobics at a level where your body is working/ breathing is up, yields the same response and ultimately you need to balance that out with good amounts of recovery especially in adrenal fatigue. I would not personally be doing this level of exercise as such where you are pushing beyond your moderate level, until you are fully back to normal, OR you would want to minimize the frequency in which you do these more intense sessions. Say 2-3 days a week, then if your body is like "hey, I feel good, no setbacks, no extra fatigue" then that's the greenlight to increase the frequency to say another day of the more 'intense' session if that's what you desire. The trick here is to get very good at listening to your body and how you physically and mentally feel after ANY movement/exercise session. Then it's a matter of carefully layering a little more intensity or time onto your weekly regime. I also recommend you balance this out with some other strength/core/mindfulness for that total body balance and continued nurture of your nervous system💪🧘‍♀️ As this will pay you dividends later andbis excellent for adrenal recovery anyway (the nurturing movement). You can find these types of routines on my Playlists here on the channel: ⭐️ADRENAL FATIGUE/BURNOUT-FRIENDLY PLAYLIST, RESISTANCE BAND PLAYLIST, PILATES PLAYLIST ⭐️ You mentioned feeling like you want to go strong on the 'good days.' I totally know what you mean! What I say to clients is 'don't get cocky😉🤷‍♀️,' because until you are fully free of fatigue there is always that risk that if the stronger, intensive sessions become too frequent too fast, the exercise itself becomes part of the problem, instead of a positive part of the recovery 💯 You know what I mean? So, to sum up, do the intensive swims at a lesser frequency each week for now till you are fully clear of any sign of a physical setback that could be caused by the sessions. Then carefully layer. I would also monitor your stress aswell, because this can cause lowered energy output in general with adrenalin and cortisol perhaps being triggered too much. Covid is also unknown with its real long term effects on us all, so go easy there. I have found a strong pattern with every single client of mine (including me) and fitness colleagues having a setback of at least 6-12 weeks post covid where energy, stamina and muscle feeling is just not the same. So, hope all this helps in some way! Keep me posted👌➡️ Write back any questions based on this ok 👍PS NEARLY FORGOT- IN RELATION TO SHEDDING POUNDS: Until you are fully clear of adrenal fatigue, you may find it tricky to decrease. Esp if hormones are imbalanced and the stress response is working heaps as it would be with high stress too. So in this case, the regular notion of exercising more for helping shift weight does not apply as well. I would honestly put those goals second on the list just for a little longer till your inner system is really well balanced 🧘‍♀️⭐️💪 Also consider adequate sleep, good quality food, lowered stress, hormonal balance. The exercise esp in this case is merely part of the weight loss equation as a whole🙌

[@nicksarahharvey9273]

@@Vanessabhealthtv Thank you for a thorough response! That's very helpful. A couple more related questions came up for me. If I feel like I need to rest/lay down the rest of the day after a swim is that a sign to pull back on intensity the next day? Do I take the following day off all together or just decrease intensity? Sometimes I'm not sure what the appropriate response is. Also to monitor stress, which can be hard to guage on one's self. I use a Garmin watch and have had moments lately where I am simply driving or doing something mundane and get alerted about my higher than normal stress level. I've worn the watch for well over a year and this is the first time that's happened. Is that a good way to monitor stress and make decisions about activity? I hate to take breaks longer than 2 days from swim as the first day back in the water can be like starting over with loss of momentum. What are reasonable healthy goals to set with swimming that will keep me out of fatigue danger but allow me to achieve something? Thank you!

[@Vanessabhealthtv]

@@nicksarahharvey9273 Hi again 🤗 Very good questions! Here's the thing. If exercise itself is the definite cause of tiredness to follow where it affects the rest of your day, you gotta ask yourself if you are happy with this and enduring this side effect. Then a further consideration is, if your body is clearly telling you it needs rest, perhaps reconsider your overall approach to the swimming at this point. Because if you keep feeling like you need rest from it, then feel like you are back to square one, then the real progression of what's meant to happen with regular training is getting interrupted and it seems you are in this cycle. Again in normal circumstances where a person participates in such a regime, stamina is built, progress is seen and felt (if they are not going through adrenal fatigue!) I personally got to a point of getting sick of this cycle within my gym classes as you know from my story, where I would pay a price everytime with hours of couch after instead of getting on with my day. So in your case firstly consider what I have mentioned and you may need to get to a place of acceptance of doing a moderate swim a couple of times a week as the most you will do there till your body can handle the stronger load. I would personally not even push the sprints at this point because it's not actually yielding any benefit as it would in a normal situation. Think of an athlete whose progress was being inhibited from fatigue or overtraining, for example. They would be hitting the same wall till the fatigue issue was dealt with and health was optimal. I do not want to sound harsh here but it sounds to me like it needs a definite re-approach at this point. I would visit some of my routines on this channel, see you can handle them without the post- fatigue setback, then slowly rebuild the swimming with an increase in intensity in say 4 weeks once you have pulled back for a bit. I have client currently who had extreme fatigue and was doing 2x massive swims, 2x strong Pilates and walking 6 x days week total. I advised her to pull back to 1 x moderate swim, 1 x lighter Pilates and 1x walk. 6 weeks later she is now back to full swims 2km and knocked 10 seconds off her time. By the way she is 72 years old aswell!! So sometimes you gotta pull back to move forward or you stick in the same cycle. Message me back this makes sense ⭐️👌 Or send private email to [e-mail] to look at this further 📩🤗 PS with stress the watches are great but looking at lifestyle triggers and responses to these can be improved aswell for your overall recovery 👍 Reach out aswell if you need help with this holistic approach 💯🙌

[@nicksarahharvey9273]

@@Vanessabhealthtv this makes sense, thank you!

[@Petalspringrainbow]

Hi Vanessa..Recently my 11 year old daughter diagnosed with Addision disease...Her cortisol is very low 0.6..I am totally depressed...Don't know how to manage

[@Vanessabhealthtv]

Hello 🤗 Sorry to hear this! Please do speak with a doctor who specializes in this. They will advise on the best course of action. You could contact my colleagues at Dr Lam Coaching (they are USA based but do telecalls). Or follow your local doctor's advise who is knowledgeable on this topic. I am not sure if younger people go through the same issues as adults in this case. I am knowledgeable on the lifestyle and exercise part so reach out if you need help there. Her general energy may be affected though so take care not to push with perhaps sports or exercise if she is not great. Send me an email [e-mail] so we can talk more privately about this 👌➡️

[@harrisonfox3957]

Do keto diet intermittent fasting and b1 benfotiamine and u should be right

[@Vanessabhealthtv]

Hi there 🙌 Thanks for your input here, I like to keep it general though as many forms of diet variations like keto and / fasting may not work for people with extreme fatigue. This video is really about the exercise part of things which one must also cater to their individual needs and stage of fatigue. So many variables at play! People who work with me often report trying fasting of some kind during fatigue but find it backfires with more energy loss than gain. I do not know all the science behind this and why this is the case other than a possible increase in cortisol, but would like to research this more. If you know anything on this part do let me know 👌✅️

[@harrisonfox3957]

Yes that’s cos ur adapting to coming off carbs and y u take b1 or nutritional yeast for energy and healthy nervous system and sleep

[@Vanessabhealthtv]

@@harrisonfox3957 I don't really agree with no carbs generally!

[@harrisonfox3957]

Give it 3 to 4 months don’t listen to anything anyone els has to say about fibre no milk no sugar no worries

[@latikasharma1477]

your video is good and informative but writing on a White board against the white background is a bad idea. its difficult to read. may be the tip. of pen is too pointed .

[@Vanessabhealthtv]

Yep good point, thank you for bringing this up! Need bigger markers 👌🙋‍♀️🖍

[@scottylou6]

VERY GOOD INFO

[@Vanessabhealthtv]

Hi there 👌 Glad this was helpful for you! Where are you at? Please do write up any questions here ok!

[@michaelbattistamusic]

Doctors don’t recognize Adrenal Fatigue.

[@Vanessabhealthtv]

Yes, this is true. Whether you call it burnout, chronic exhaustion or HPA Axis Dysfunction, or whether you have actual too much or too little cortisol, these are all variances within seemingly similar symptoms. I am not a doctor so won't expand on that. But if you are burned out, you should modify your exercise and do what feels right for the interim. 🙏

[@ginaamoroso1882]

This is not great advice. Any type of plank at any stage is the worst possible thing for adrenals

[@Vanessabhealthtv]

Hi Gina, thanks for your comment 🙌 It really depends on the individual here. Doing something like a bodyweight exercise is important to maintain strength. There are also many variations and modifications for a plank movement specifically, like doing it on the knees, on a wall where you are more upright and so forth. In terms of you mentioning that the exercise itself is bad for the adrenals at any stage, what do you mean? Why is it bad? I'd love to learn from others and hear your thoughts on this. In this video my goal is to help give people options and practical ways to maintain some kind of strength and movement so when the adrenals are fully restored they have a baseline to work from rather than nothing. Let us/me know your reasoning behind your comment so we can learn. Have you also studied this topic?