Working out with Chronic Fatigue Syndrome

[@RaelanAgle]

As always, I would like to stress that this is only what worked for me. I am NOT saying that this should be anyone else's approach to ME/CFS recovery. I have no idea how anybody else's body will react to this. I am simply sharing my recovery journey so that others can at least know what is working for some people. Always do your own further research and consult your trusted healthcare professionals before considering anything that I share here. ❤️ And stay awesome, my friends, and know that I am sending hugs to you for your own recovery journey!

[@RaelanAgle]

And I'd love to hear your thoughts on if and how exercise has played into your own recovery!

[@foreverythingaseason]

It's so encouraging to be reminded that 1 minute is something!!!

[@RaelanAgle]

I know, right?! I feel exactly the same way. For so long I didn't bother with such small amounts of exercise because it felt pointless. But in the end, these mini workouts absolutely launched me towards my health goals 🙌

[@emmacabielles2193]

This video is really useful and encouraging, it's great to know there is a way to exercise with CFS (and hopefully to get though it), rather than either give up or overdo it. You have really motivated me, and made me feel good about what I already do - thank you so much! x

[@RaelanAgle]

That's so great to hear, Emma! I'm thrilled you found this useful. Sending hugs to you for your own recovery story 💛

[@Petero3]

Hi, It’s me again from Russia who tried raw vegan for CFS (it didn’t work btw). I wanna leave an update here. Few weeks ago I started doing high intensity interval training (HIIT) 2 times a week. But another thing I do is intermittent fasting which I think helps with recovery, I also did keto died for some time. A year ago, when I tried any exercise (without intermittent fasting), I would get sick for a few weeks after an exercise. But now I see a steady increase in strength and speed during HIIT, and slightly more energy, and a lot less post-exercise energy slump. I will keep you Raelan and you guys updated on how it turns out.

[@RaelanAgle]

Thanks so much for the update, Petero! And I'm so glad you're finding a system that works for you 🙌

[@Petero3]

Update: I made a mistake and overtrained. My recovery though was better so I gained muscle and only crashed after over 30 workouts (done in 1.5 months) while a year ago I would crash after just one. A year ago I didn’t do any form of fasting, but I did IF in recent months prior to my latest workout period. I believe that’s what’s made the difference. Now my strategy is to stick with my “one meal a day” eating plan and wait for energy to come, and to not force myself to exercise. My theory on what’s happening to my body: humans can burn fat and glucose for fuel. I suppose that during my life I just didn’t get enough fat-adaptation to sustain normal energy levels. On KZbin I’ve seen normal people doing multiple day fasts without major struggle. I can’t go long without food. I think it’s not okay so I’m trying to get fat-adapted through fasting. Another fact supporting the theory: in Oct 2020 i started eating keto diet, by Nov I was able to combine Keto with OMAD. Then I started exercising regularly, and after couple days I started craving sweet food and that led me to get off Keto. Supposedly, my body couldn’t utilize enough fat to meet the increased demands.

[@MK-gy1ug]

How are you doing today?

[@Petero3]

@@MK-gy1ug still fighting. Since 2021 i'm doing the whole-food plant based diet, it's very hard to shift to it, maybe that's for a reason. Anyway, trying to eat as much whole plant food as possible, i think the problem is my microbiome, and the diet should help.

[@paulsenjohannes]

Very well explained. It is very much the same as what I did to recover from CFS/ME/FM.

[@RaelanAgle]

That's great to hear, Johannes!

[@jeng151]

Just want to thank you for starting this channel. I don’t have CFS but I do have autoimmune issues with asthma that no one can seem to be able how to actually control. I have severe fatigue & real problems with exertion crashes. Doctors don’t really have many real suggestions- it’s like they don’t understand me or believe me. Anyway- this is pretty lonely- so I am happy to find you & see if I can climb out of this somewhat.

[@aajohnson31]

Thank you for this video! I've had doctors say to exercise, but they never give any help on how to do it safely. This makes a million times more sense than "just exercise."

[@RaelanAgle]

💗

[@HRVHackers]

for every person recommending a plant based diet there is another person who had a miraculous recovery on a carnivore diet. The point here is that your unique physiology will determine which diet is best

[@RaelanAgle]

I agree!

[@angelic3450]

For anyone watching this, even though it's an older video I want to add that I am well with doing Zach Bush's 4 minute workout, Nitric Oxide Dump. You can find here on YT. I started out with only 3 reps of the excersises not the recommneded 20, building up slowly. And feeling better when doing it, getting that 'runners high' without actually running and getting in a crash after. It's an alternatve for cardio, that indeed does not go well with CFS.

[@homemakersheart3614]

This is one of my top 10 of your videos. The first step lists so many critical things. I didn't all of them the first time I listened, now...wow! I appreciate this.

[@geoffreyhussey]

Great video on CFS/ME. Well structured and nicely articulated.

[@RaelanAgle]

Great to hear!

[@AxelArmentaMMA]

Love your videos really keep me motivated just so hard sometimes I used to be super athletic working out since I was a kid now I can barley do some light stretching without getting tired and dizzy after words honestly has brought me to tears since I just turned 20 I’m supposed to be in the “prime “ of my life but I just have to remind my selfs that my body is healing and have to be slow and steady with everything I do.

[@RaelanAgle]

Axel, I'm so sorry to hear about all of your health challenges, I hope you find your fastest path out of this ❤️

[@anne-marierenaud6889]

Hello,I just discovered your pod-cast,so glad I did,I've been sick from 2008,and it's still going on ...I'm so joyful that you did recover from CFS,because I want to do the same,I'm only 49!! I ordered your book, and I feel motivated, you're really an inspiration,thank you for sharing..xx

[@RaelanAgle]

Hey Anne-Marie! I’m so sorry to hear about your long journey with this. 2008 was the year it started for me too 😐 It’s so great to hear how fired up you are to get past this! And thanks for your support with my book, I hope you enjoy it ! Wishing you all the best with your own recovery story ❤️

[@froop6123]

I am so glad I just found your channel. I'm fairly at the begining of my journey but have started to do a lot of research and everything you are saying makes total sense to me. I can't wait to watch all of your videos! :)

[@RaelanAgle]

Hi Peggy-Sue! I'm so sorry to hear that you are facing this horrible illness. But you are clearly motivated to find what you need to recover and stay positive in the process and I know that for me - these two things helped a ton. Thanks so much for the support and I'm thrilled that you're finding my videos helpful. Sending virtual hugs to you for your own recovery journey!

[@gailducrest8851]

So glad I bumped into you and Sophie yesterday. Thanks for all your work helping us.

[@RaelanAgle]

Thank You, Gail 💓💓💓

[@jacqueeelle6287]

Great video! I'm definitely going to work on the stretching and sleep tips. Also wanted to add that I just went plant based whole food a few weeks ago and it is already making a noticeable difference! I wish I had started it a long time ago.

[@RaelanAgle]

Hi Jacquee! I'm so happy to hear that you enjoyed the video. And even happier that you're seeing some improvements with your diet change! I imagine that this approach isn't for everyone, but personally, the plant-based diet has chenged my life. And like you, I saw improvements in the first weeks. And I also wished I had started earlier! Yay for progress though 🙌 I hope you keep seeing improvements as you go!

[@Aitch_154]

Brilliant, people who suffer the same as I do and a sensible voice suggesting sensible ways to help strengthen your body! Rome wasn't built in a day and nor will CFS be sorted either 🙌👌👌👌 Thank you.

[@RaelanAgle]

Hey Amanda! SO very true - this all takes some time doesn't it. I'm so glad you found this helpful (and thanks for taking the time to share this!) and I'm sending you my best for your own recovery journey 💛

[@pag93]

Thank you so much for all this informations and seeing you so positive after this suffering gives me hope 👏🏼👏🏼

[@RaelanAgle]

💓💓💓

[@billybaker1468]

Well done Raelan. First video? couldn't even tell. I've never liked weight training, but now you're giving me a reason to give it a go. Thank you

[@samanthaanne3427]

Wonderful video, Raelan. And really interestingly so much of what we've spoken about over the last few weeks was completely echoed in my neurology appointment a few days ago. We can do this!!! Love the outtakes too 😂😘

[@RaelanAgle]

Thanks so much, Sam! One day when you're feeling up to it I'd LOVE to hear what updates there are with your health! I'm so excited for you and hope that you find the formula that works for you ☺️

[@pocolocajuanita]

Thank you so much for sharing your experience and conclusions!

[@RaelanAgle]

My pleasure! I hope you found something useful ☺️

[@majahorvat7294]

Thanks for the info. I started doing 1 minute last week and increased to 2 minutes this week, nothing bad happening here, so fingers crossed it works.

[@RaelanAgle]

Wow, this is incredible Maja! I'm so happy for you ❤️

[@majahorvat7294]

@@RaelanAgle thanks, I tried exercise in the past, but I did too much. Key is to start really low and build up.

[@jenk7569]

This is so helpful. Thank you so much for helping those of us still struggling

[@Annmarie123ize]

This maybe good for mild to moderate. Not for severe, Talking and speaking, listening is exhausted and painful, sitting up or any activity even laying down in bed. I feel like I am dying and more pain paralysis set in. I can’t walk outside I am in a power chair even that to much, noise, vibration dysfunction me. Everything flares me no matter how little I try I deteriorate. Even in water terrible,

[@RaelanAgle]

Hi Anne Marie. I'm so sorry to hear that you have such a severe form of this. That sounds like a lot to face. An unimaginable amount, actually. My heart breaks for all people with this illness, but especially for people like yourself who have the severe symptoms. And you are absolutely correct, this won't be for everyone. In fact, the only person that I know for sure that this is good for is me. Exercise is such a tricky one with this illness isn't it. I hope you are managing ok despite everything and find what you need to get better. Sending hugs to you and thanks for taking the time/energy to share a bit of your story 💙

[@Esaskate]

Maybe you can try something like Neurofeedback/Brain Retraining, as this seems to be something everyone can do at least to a certain degree. I think the more severe, the more important and impacting are small baby steps :) I wish you all the best!

[@happypiano4810]

Severe ME might as well be a different diagnosis. ME should be seen as a Spectrum Disorder.

[@jeffy141]

Excellent video. Thank you so much.

[@vigeo5]

I’m so glad I found you! Thank you for not forgetting us now that you are well! I’m going to give gentle excessive a try! Gid Bless You!!!

[@RaelanAgle]

Hey Vincent! So glad this was helpful 😁

[@bethdawn7820]

This is so good!!! I appreciate the detailed information.

[@RaelanAgle]

Thanks for the feedback, Beth! I really appreciate you taking the time to share this. Wishing you all the best with whatever you're facing right now ❤️

[@legaleagle7896]

Fantastic video Raelen thank you!

[@RaelanAgle]

Glad you enjoyed it!

[@bobbiev7062]

Superbly done, Raelan! This is very helpful, thanks! 😁

[@RaelanAgle]

Thanks Bobbie, and great to hear!

[@LadyoftheValley]

Just found your channel. I have been struggling with this for a couple of years now. I've tried so much to get better and sometimes things work and than I get a fall back and I'm stuck for months from the beginning. Especially exercise is a problem for me, since I have very int o sports (biking and weights) I find it difficult to start slow and build up slow. Therapist pushed me way to hard and reacted very unbelieving if I said I had to walk with a cane. I have got myself so far I do not need a cane anymore, but I seem stuck. I hope your channel can give me some tips to continue my healing journey.

[@karinepelletier3803]

Thanks for this video!! Really like the advices for exercising!

[@RaelanAgle]

You're so welcome, Karine!

[@anil2294]

Thank you so much for making such videos.

[@RaelanAgle]

So glad you find the videos helpful, Anil! 🌟😊

[@Mkayscales]

Glad I found this

[@RaelanAgle]

Glad it was helpful, Kelsey!

[@coffeytnmilk7]

Thanks so much Raelan! Great video and very helpful!

[@RaelanAgle]

Glad it was helpful, Sherrie!

[@mirandaandrea8215]

Your a gem!❤

[@rickabbott3772]

Make alot more about this topic and similar.

[@RaelanAgle]

Thanks so much for the feedback, Rick! I appreciate it and I definitely have more videos coming up on this topic.

[@6473n64m19]

So spot on with the cardio... I don’t know why I keep trying it, perhaps because I still feel cfs I’d entirely psychosomatic but I’ve noticed I’ve been sliding the past 3 weeks and upon further reflection I notice it’s the cardio, 2 weeks ago I ran 3 times, 2-3 miles each tome, last week twice and this week, once for 5 miles, an all time personal best for me, however it has been making me worse as I’ve noticed the “iron blanket” as I’ll refer to it as has been getting heavier and my mental capacity is starting to go as well. I’ve been lifting 4 or 5 days a week on top of that. Perhaps I’ll just stick to the lifting now, keep a positive mindset and go forth from there. I’m not sold on the fact that the “health crashes” make us necessarily unhealthier but it does create more symptoms, which Is fairly traumatic for us and keeps us in the loop of focusing on them more and more, which is something that keeps us in the loop... overall though the diet is looking better and I’ve done a good job staying away from alcohol and reducing nicotine (I’ve been addicted to smokeless tobacco for a long time), but yeah I think good things are just around the corner! Thanks again!

[@RaelanAgle]

Hey Nick! Thanks for your patience with my late reply - some how this message of yours slipped past me. I just love how on top of all of this you are and how reflective of the whole healing process you are. It's so important to keep analyzing and tweaking the plan, isn't it?! You sound like you've getting some great workouts in. Really incredible. It seems your hard work is paying off big time. But I know how frustrating it can be to feel so close yet so far to where you want to be. Life is just too hard when that iron blanket (excellent term btw) keeps returning. Great work on the diet/alcohol/nicotine stuff too! I haven't had any alcohol yet in 2020 (and I am someone who LOVES me some wine from time to time) so I get what making those kinds of changes in your life can be like. You seem so close - hang in there!!!

[@ORSkie]

@6473n64m19 How goes the battle?

[@6473n64m19]

@@ORSkie ehhh it goes, sometimes I’m alive sometimes I’m not lol

[@ORSkie]

@@6473n64m19 💝🙏

[@gailducrest8851]

Beautiful. Raelan. Thanks.

[@linahogberg1483]

Thank you so much for sharing!

[@RaelanAgle]

You are so welcome!

[@user-lp3sd8lp7w]

Thanks for the video👍🏼

[@RaelanAgle]

My pleasure! 😀

[@user-lp3sd8lp7w]

@@RaelanAgle what do you think about taking a midday nap? And what about protein consumption in a raw vegan diet? Thanks in advance⁦🙏🏼⁩

[@RaelanAgle]

No prob! I love questions 😊 For me - for virtually my entire time with this illness I had to take midday naps. I don't think I could have gotten by without them. And in the end, when I was working very hard on recovery I slept during the day as often as I felt I needed to. Sometimes I took two naps! I felt strongly that sleep was essential to my recovery, so I got it in any time I could. As for the protein - for me the raw vegan didn't work so well and I didn't keep it up for very long. Personally, for me, without the ability to eat grains and legumes I think it's a bit challenging to get all the nutrients. Perhaps some others could do better with this, but I struggled. I now eat a 95% vegan (cooked & raw) diet and with all the nuts, seeds, legumes, and grains I eat, I feel that I'm getting enough protein. I also put a scoop of a plant-based protein powder supplement in my breakfast smoothie. I'm not sure that I need it, but I do it as an insurance policy. :)

[@user-lp3sd8lp7w]

@@RaelanAgle thanks for your reply. What do you think about cold showes? And what you can advice to deal with anxiety/stress? Thanks in advance 🙏🏼

[@user-lp3sd8lp7w]

@@RaelanAgle the naps didn't harm in any way in your night sleep? And what tips can you give to go back to sleep, if you're waking up in the middle of the night **(after 4-5 hours of sleep)? ** Due to swollen (the maximum size it's get is about a pea size) lymph node in the back of the neck. ➡️what your suggestions for a healthier and cleaner lymph system & circulation? Again much thanks to you

[@movewithdonna]

Great video, very helpful. Thank you

[@RaelanAgle]

So glad it was helpful, Donna! Thanks for taking the time to say that and sending hugs and support to you for whatever you are facing 🌷

[@ethnicalbert]

But how to survive financially during this process?

[@RaelanAgle]

This is an excellent question Albert. And not one I can really answer unfortunately. I know that for me, the recovery itself did not end up needing to be costly. But how to just pay the bills and survive is a different story. I suspect it's different for each of us. I was on disability insurance for a while - first from my employer, then from the government. Then I went into a ton of debt. Once I'd partially recovered I was able to manage working a job mostly from home. I genuinely wish you all the best with this because I know that this is a serious challenge while recovering.

[@BlackCulturalPreservation2023]

I got injured in 2016 and am still attempting to get my balance and figure things out. I’m happy to have ppl here to related to and that the voice of ppl with CFD is being better heard and understood.

[@standtube5122]

I thought you did a great job, love the bullet points! But to be honest I usually watch (all) videos on 2x speed because I have trouble paying attention otherwise 😂. Also wondering what your progression looked like in terms of building up from 1 minute a day (or every other day) - how log did it take for you to get to 2 minutes a day, from the modifying app exercise programs to doing them "as intended". I know that this won't in anyway be the timeline for me or anyone else but it would be interesting to hear about the timelines as you experienced them. And - you talk about how plant-based eating was a game-changer for recovery - when did you end up switching? Was it before you tried adding cardio or after?

[@RaelanAgle]

What a great idea to speed up the videos! I'm with you, I always want them to be faster too. I've been trying to learn to talk faster, but it's still a WIP. With my workouts I was more or less adding on about 1 minute per week. About 5-6 months in I started following a modified app workout and TBH I still modify them to a certain degree to this day (if I'm feeling tired and those box jumps just look like more than I can face then I skip em'!). But I'd say that it was probably about 18 months into this that I could more or less do any workout I wanted without modifying it. And I didn't add in cardio until after I was already plant-based. I know some people who've made faster progress with workouts than me, and some who's timeline was slower. So you're right, it seems to be so individual. A lot of factors at play I suspect. Sending you my best for your own journey with this! I hope it's a speedy one 😊

[@standtube5122]

Raelan Agle I don't think you need to talk faster! People can speed it up if they want! Thanks so much for the additional information, very helpful!

[@aajohnson31]

@@RaelanAgle When you started recovering, were you feeling "better" (physically/mentally) or more like the same but you could exercise more without feeling worse? During this process were you able to add in life things as well (seeing friends, cleaning, etc.) or was your only energy usage towards the exercise?

[@511ayo8]

Thank you so much this is so helpful

[@RaelanAgle]

You're so welcome! Glad it was helpful :)

[@ajourneywithm.e.reflection8880]

Yes I figured out that cardio is not good for me but I can manage a bit of strength training

[@redlipmarketing867]

7:19 Hahahahahahaha 🤣 awesome video. Thank you .

[@RaelanAgle]

😂😂😂 Glad you enjoyed this and this dude cracks me up too!

[@ajourneywithm.e.reflection8880]

Yes the hot epsom salt baths do help me too

[@kathystoner5239]

Do you have more details on how to start this in your book? I've been thinking of getting it.

[@RaelanAgle]

Yes, there are three chapters devoted specifically to how I started exercising again 😊

[@harryboby7563]

Love your content! I’m in a weird spot at the moment where I feel almost back to normal after being very ill with Long Covid. I can live life pretty normally the only things that affect me are general brain fog/ fatigue (but not awful amounts anymore) and then PEM, which is really frustrating as I was an athlete before. I have actually been doing some training like in the gym and running and feel fine at first but get these crashes and fog straight after, though it’s getting slightly less. Do you have any tips?? I really feel this is the last hurdle it’s just super frustrating!

[@excel04]

Patience. Don't measure yourself by who you were. Often there were habits in who you were that made you vulnerable to sickness. I say this as someone who had chronic post viral fatigue. I thought I was super healthy before I fell sick and for years measured myself against that. In truth I had a lot of habits and thought patterns that were unconsciously pushing the gas needle to empty. Try to celebrate what you have gained in your journey to health. Pat yourself on the back. Focus on this rather than what you've lost or have yet still to achieve. I tried to treat recovery as an adventure rather than a battle. And I tried to treat it like couples therapy between myself and my body. What else can I learn? How else can I improve my relationship with my body? What is my body trying to say to me that I'm not yet hearing? I kept this curiosity light and more of a state of detached observation rather than deep, probing analysis. Curious observation keeps you in the present moment where all your energy and power reside. If you haven't tried it meditation is great. And then add practices and modalities that boost ATP like red light therapy and microcurrent. For brain activity and general energy you might like to supplement with adaptogens like Lion's Mane and Cordyceps. Creatine can also help. You might also like to try PEMF and CES to improve brainwave activity. Omnipemf's Neorhythm is great. Good luck!

[@janmolekula3900]

I would suggest for you to EXPLORE other tools like fasting, sauna / cold training, meditation. Not advising you to do any of these as I'm not a doctor or trainer, but I think especially fasting is worth to look into. Maybe also some books from Wim Hof. Also some spices might be beneficial like curcuma. Also probiotic foods like kefir or cabbage / cabbage juice(be careful with amount of juice if you don't want to sh*t your pants:) ). Wish you speedy recovery.

[@janmolekula3900]

And probably most important. don't stop looking and educating yourself. There is always something important that you don't know yet.

[@blakanal7222]

Nice but i would prefer not longer than 10 min. Probably less summaries. Cheers

[@RaelanAgle]

That's valuable feedback, thank you so much for taking the time to share it!

[@gailducrest8851]

Ten minutes is not long enough. The recaps are fine. BTW I just became acquainted with you yesterday. The vid chat with Sophie. Thank you.

[@gloria7290]

Thank you very much for all your advice!! I want to ask you something. You talk about hot baths for pain management but in another video I understood that you also used cold showers...could you clarify when you started with cold showers? later on in your recovery? with another purpose? thanks in advance!

[@RaelanAgle]

Hey Gloria! I can see where the confusion comes from! I did both at the same time and all throughout my time of recovery. I did cold showers in the morning to give my lymph a blast, and hot baths in the evening to sooth my aching body :)

[@AM-hg5jm]

When you worked out, would you do the same exercises day after day? Or did you change up what you did day to day? And did you focus on all muscle groups within that one minute? Or just do arms one day, then legs the next?

[@RaelanAgle]

I mixed it up, and for shorter workouts would typically only do one muscle group at a time.

[@edzanjero353]

So, bottom line...are you saying activity overcomes fatigue? Do you think frequent need for naps are an indicator of the level of chronic fatigue involvement?

[@RaelanAgle]

That's a tough question, Ed. For me, activity was a major player in my recovery. For others that I talk to it's less important. Perhaps this is a bit individual?

[@aircandypodcast]

Apparently only people with money and support can heal from chronic illness…😢

[@johannmann69]

Thank you for sharing Raelan! :) I'm not a native speaker, so I don't get the word at 17:19 "Unfortunate reality is that when you are ... ?... you are typically not healing" Can you help me out? Thank you!

[@RaelanAgle]

Hey Johann! The word is "sedentary" 😊 Canadians also pronounce this word differently than people do in some other countries, so that probably also makes it more confusing!