A Biohacker Morning Routine… adapted for people with ME/CFS.

Many with ME/CFS can’t do the things people claim make you “healthier.”
Cold plunges, workouts, breathwork, sunrise walks — for many, even attempting these would trigger a crash.

But here’s the reframe:
🌱 You can often build momentum and wellbeing through tiny, accessible versions of these habits — scaled to your capacity and done with pacing.

Here’s how a typical “optimal morning routine” can look when adapted for ME/CFS ⬇️ ⚠️ Before we dive in:
Everyone with ME/CFS has a different capacity.
These are examples, not prescriptions.
Adapt everything to your own energy envelope, use pacing, and stop before symptoms increase.

Not medical advice — just a framework to help people reclaim small, meaningful wins.

If you have ME/CFS, you should get out of bed in the morning.

Sounds harsh? Let me explain 👇
A thread on morning cortisol. 2/ In healthy people, cortisol spikes naturally about 30–45 min after waking. This is called the Cortisol Awakening Response (CAR).
It boosts alertness, blood sugar, energy, and literally gets us moving.

🧵 What is Polyvagal Theory?

A science-backed lens for understanding healing from ME/CFS.

Let’s explore what it is and why it matters. 👇 2/ Developed by neuroscientist Dr Stephen Porges, Polyvagal Theory revolutionised how we understand the autonomic nervous system (ANS), the system that regulates your heart rate, digestion, breathing, immune system, and more.

Dr Naviaux’s Cell Danger Response: A Paradigm Shift in Understanding ME/CFS

What if chronic illness isn’t a failure to recover—but a cell stuck in defence mode?

👇 A thread briefly exploring the science behind the CDR and its implications for ME/CFS. 1/
The Cell Danger Response (CDR) is a metabolic and immunological reaction triggered when a cell detects threat—such as infection, toxins, or physical trauma. It’s an evolutionarily conserved response designed to protect and promote healing.

🧵 Why do people with ME/CFS sometimes lose their voice during a crash?

If you’ve ever found yourself whispering, rasping, or too tired to speak during PEM, you’re not alone.

Here’s why it happens. 🧠👇 1/
ME/CFS is not just fatigue.
It’s a whole-body energy breakdown — affecting muscles, nerves, and brain function. Your voice relies on tiny, fine-tuned muscles + neurological coordination. When those systems crash, so can your ability to speak.

10 Myths About CFS That Held Me Back

Chronic Fatigue Syndrome (CFS) is largely misunderstood, and the myths around it can stop you from making progress, as it did in my case. Myth 1: “CFS is all in your head.”

False. CFS is a complex, multi-system biological illness. Invisible doesn’t mean imaginary. Research shows physiological changes in the immune, nervous, and energy systems. I had to go private for in depth blood tests to reveal this.

Feeling constantly exhausted, no matter how much rest you get?

Chronic Fatigue Syndrome (CFS) could be the reason.
Here’s what you NEED to know 🧵👇 1/ What is CFS?

Chronic Fatigue Syndrome (also known as ME/CFS) is a complex illness characterised primarily by severe, persistent fatigue that doesn’t improve with rest. It’s NOT just “feeling tired.”

Let’s break it down 👇