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Decode Your Fatigue: A Clinically Proven 12-Step Plan to Increase Your Energy, Heal Your Body and Transform Your Life
A practical guide to overcoming chronic fatigue, adrenaline fatigue syndrome and chronic low energy, by a renowned health expert.
Get to the root cause of your chronic fatigue diagnosis and discover a clinically proven 12-step plan to healing, recovery and transformation.
Living with fatigue can feel hopeless and confusing, with traditional medical approaches focusing on managing symptoms rather than understanding and addressing underlying causes. But healing is possible when you learn to decode your fatigue and apply the right interventions, in the right sequence, at the right time.
After suffering from chronic fatigue for seven years, renowned health expert Alex Howard founded one of the world's leading clinics specializing in fatigue, and has dedicated over 20 years to understanding this condition.
This book will guide you through a clinically proven methodology to help you
· Understand the underlying factors that cause fatigue
· Discover the key steps to increasing your energy sustainably
· Map out your personalized plan for recovery
This revolutionary 12-step approach will not only help you to decode your fatigue, but also start to create your own path to healing and transformation.
Get to the root cause of your chronic fatigue diagnosis and discover a clinically proven 12-step plan to healing, recovery and transformation.
Living with fatigue can feel hopeless and confusing, with traditional medical approaches focusing on managing symptoms rather than understanding and addressing underlying causes. But healing is possible when you learn to decode your fatigue and apply the right interventions, in the right sequence, at the right time.
After suffering from chronic fatigue for seven years, renowned health expert Alex Howard founded one of the world's leading clinics specializing in fatigue, and has dedicated over 20 years to understanding this condition.
This book will guide you through a clinically proven methodology to help you
· Understand the underlying factors that cause fatigue
· Discover the key steps to increasing your energy sustainably
· Map out your personalized plan for recovery
This revolutionary 12-step approach will not only help you to decode your fatigue, but also start to create your own path to healing and transformation.
272 pages, Paperback
Published October 12, 2021
112 people are currently reading
329 people want to read
About the author
Alex Howard
34 books11 followersLibrarian’s note: There is more than one author in the Goodreads database with this name.
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Displaying 1 - 26 of 26 reviews
December 21, 2022
A lot of theory
This book contains a lot of theory but little in the way of practical advice. It goes into the biochemical reasons for fatigue which is interesting but an overload for someone with fatigue. It reads like a cross between a research paper and a conversation with someone who wants to tell you everything they know. The information could have been organised better to make it more accessible and cut out the waffle. The personal experiences should have been summarised in a short paragraph so you didn't have to wade through them before getting to the point. The full stories could have been put separately at the end of the book.
For a much more accessible and practical book I recommend Fighting Fatigue by Sue Pemberton & Catherine Berry, especially if you're just starting on your recovery journey.
If you have made some improvement and now want more information about the biological reasons for fatigue this book is useful, but it's more of a research book than a practical guide.
A section some people will find useful is the personality types and thought processes that can hinder progress.
I think the author put too much of himself into the book instead of focusing on the reader. You can present the same material in a much more reader friendly format or "voice".
Edit: I've read the book for a second time, skipping the long winded unnecessary sections and focusing on the useful information. Understanding the role of the nervous system gives a good basis to work toward recovery. I would rate this highly for the information but low for the way it's written, so the overall rating is an average of the two.
This book contains a lot of theory but little in the way of practical advice. It goes into the biochemical reasons for fatigue which is interesting but an overload for someone with fatigue. It reads like a cross between a research paper and a conversation with someone who wants to tell you everything they know. The information could have been organised better to make it more accessible and cut out the waffle. The personal experiences should have been summarised in a short paragraph so you didn't have to wade through them before getting to the point. The full stories could have been put separately at the end of the book.
For a much more accessible and practical book I recommend Fighting Fatigue by Sue Pemberton & Catherine Berry, especially if you're just starting on your recovery journey.
If you have made some improvement and now want more information about the biological reasons for fatigue this book is useful, but it's more of a research book than a practical guide.
A section some people will find useful is the personality types and thought processes that can hinder progress.
I think the author put too much of himself into the book instead of focusing on the reader. You can present the same material in a much more reader friendly format or "voice".
Edit: I've read the book for a second time, skipping the long winded unnecessary sections and focusing on the useful information. Understanding the role of the nervous system gives a good basis to work toward recovery. I would rate this highly for the information but low for the way it's written, so the overall rating is an average of the two.
January 12, 2022
This was helpful in some ways, not so much in others. I thought it would similar to my reading on TMS and neuroplastic pain, but focused specifically on fatigue. There were elements of that, but also a ton of advice that runs contrary to it. I don’t see how someone could pursue both paths to healing simultaneously.
October 18, 2024
Misleading and Out of date
"How much do you want to get better?" Is a question posed near the start and a running theme of the book. A question that Alex was asked by his uncle when he was a teen. The resulting theory being that if you want to improve you need to really really work at it and want it enough, you have to take responsibility for your changing your situation because no one else will. Oh, and you have to believe it is possible.
Now in some ways this is true of life with ME. You really have to work hard pace carefully to prevent deterioration and to possibly regain some functioning if you currently do not pace at all or effectively. You cannot ignore a condition like ME. However I don't think that most with ME will recover, fully or significantly, by working hard at it and following advice in this book. Recovery isn't based on belief any more than it would help someone recover from cancer or parkinsons. Alex would say that my belief prevents me healing, but there have been multiple times in the over 30 years I've had ME when I have believed something would help, or that I wasn't really as ill as I thought and just needed to get on with stuff. Not surprisingly, my belief was unfounded.
Some of the advice is sensible. Avoiding stress, good quality rest, good diet, pacing. But a lot of the information is misleading and has a purpose only of making you think he really knows this condition better than conventional medicine does and that his very expensive clinic can heal you.
He tells us that conventional medicine classes ME/CFS and Fibro and other fatigue conditions as MUS, Medically Unexplainable Symptoms. And neglects to mention the World Health Organisation classified ME as neurological as far back as 1969 and that there are many researchers that hold to that. He misleads about the diagnostic approach, which requires specific symptoms, including post exertional malaise, and describes conventional medicine as very closed minded and arrogant, not looking for answers - despite many research studies doing just that. Including a huge study into the genetics of ME, which launched at about the same time as this book and has a very similar title Decode ME. He actively undermines conventional medicine when says that underactive thyroid is not best treated by ingesting thyroid hormones but fails to give any research reasons why.
He talks about the research by Dr Naviaux into cell danger response, which was ground-breaking, but then deliberately confuses the reader by stating that this research into biological, immune cell stress, from viruses, is the same as emotional stress and the reason we need to completely destress.
He claims our personalities and emotional stresses trigger these fatigue conditions, along with predisposition of certain unknown DNA. But not surprisingly, as a psychology trained person, puts the emphasis on stress and personality. Detailing a list of personalities, which unsurprisingly most people could identify with at least one category, and stating these types are more likely to become chronically ill.
The book was published just days before the recently updated NICE guidelines (2021), which had been under public consultation for several years before and yet fails to mention the expected changes. Instead he says that conventional medicine use GET and CBT. He claims conventional medicine tells us to push through and ignore symptoms. He misleadingly claims that traditional, conventional, pacing is about setting a baseline and increases in activity with a predetermined plan. Then says how you need to listen to your body, in a way that makes it sound like he has created this idea. However this is current conventional advice and the advice that ME Charities and experts have been giving for many decades. He also gives credit for the debunking of the PACE trial to a single person, Dr Myhill, instead of to the many who campaigned against it for several years before she joined in, including a Australian man, Alem Matthees, with ME who put forward a freedom of information request and fought a long arduous battle to get the data released which has put him in a long a serious relapse he is still to recover from.
He lists 3 stages of recovery. 1 deep rest - where you can't do much but rest. 2 Tired and wired, which is apparently progress and improvement (though many with ME will point out this is a sign of having done too much and having an adrenaline surge and needing to rest more). and then 3 reintegration, where you need to be careful your personality doesn't make you do too much.
Although there is sensible advice of listening to your body he also says not to think about your symptoms too much. Needing to stop if you do so you don't make yourself worse. This book is so entwined with misleading, inaccurate or out of date information that i would caution people who intend to read it. I would ask that they look at information provided by the ME charities and researchers and save their money instead of trying the OHC clinic as a patient.
"How much do you want to get better?" Is a question posed near the start and a running theme of the book. A question that Alex was asked by his uncle when he was a teen. The resulting theory being that if you want to improve you need to really really work at it and want it enough, you have to take responsibility for your changing your situation because no one else will. Oh, and you have to believe it is possible.
Now in some ways this is true of life with ME. You really have to work hard pace carefully to prevent deterioration and to possibly regain some functioning if you currently do not pace at all or effectively. You cannot ignore a condition like ME. However I don't think that most with ME will recover, fully or significantly, by working hard at it and following advice in this book. Recovery isn't based on belief any more than it would help someone recover from cancer or parkinsons. Alex would say that my belief prevents me healing, but there have been multiple times in the over 30 years I've had ME when I have believed something would help, or that I wasn't really as ill as I thought and just needed to get on with stuff. Not surprisingly, my belief was unfounded.
Some of the advice is sensible. Avoiding stress, good quality rest, good diet, pacing. But a lot of the information is misleading and has a purpose only of making you think he really knows this condition better than conventional medicine does and that his very expensive clinic can heal you.
He tells us that conventional medicine classes ME/CFS and Fibro and other fatigue conditions as MUS, Medically Unexplainable Symptoms. And neglects to mention the World Health Organisation classified ME as neurological as far back as 1969 and that there are many researchers that hold to that. He misleads about the diagnostic approach, which requires specific symptoms, including post exertional malaise, and describes conventional medicine as very closed minded and arrogant, not looking for answers - despite many research studies doing just that. Including a huge study into the genetics of ME, which launched at about the same time as this book and has a very similar title Decode ME. He actively undermines conventional medicine when says that underactive thyroid is not best treated by ingesting thyroid hormones but fails to give any research reasons why.
He talks about the research by Dr Naviaux into cell danger response, which was ground-breaking, but then deliberately confuses the reader by stating that this research into biological, immune cell stress, from viruses, is the same as emotional stress and the reason we need to completely destress.
He claims our personalities and emotional stresses trigger these fatigue conditions, along with predisposition of certain unknown DNA. But not surprisingly, as a psychology trained person, puts the emphasis on stress and personality. Detailing a list of personalities, which unsurprisingly most people could identify with at least one category, and stating these types are more likely to become chronically ill.
The book was published just days before the recently updated NICE guidelines (2021), which had been under public consultation for several years before and yet fails to mention the expected changes. Instead he says that conventional medicine use GET and CBT. He claims conventional medicine tells us to push through and ignore symptoms. He misleadingly claims that traditional, conventional, pacing is about setting a baseline and increases in activity with a predetermined plan. Then says how you need to listen to your body, in a way that makes it sound like he has created this idea. However this is current conventional advice and the advice that ME Charities and experts have been giving for many decades. He also gives credit for the debunking of the PACE trial to a single person, Dr Myhill, instead of to the many who campaigned against it for several years before she joined in, including a Australian man, Alem Matthees, with ME who put forward a freedom of information request and fought a long arduous battle to get the data released which has put him in a long a serious relapse he is still to recover from.
He lists 3 stages of recovery. 1 deep rest - where you can't do much but rest. 2 Tired and wired, which is apparently progress and improvement (though many with ME will point out this is a sign of having done too much and having an adrenaline surge and needing to rest more). and then 3 reintegration, where you need to be careful your personality doesn't make you do too much.
Although there is sensible advice of listening to your body he also says not to think about your symptoms too much. Needing to stop if you do so you don't make yourself worse. This book is so entwined with misleading, inaccurate or out of date information that i would caution people who intend to read it. I would ask that they look at information provided by the ME charities and researchers and save their money instead of trying the OHC clinic as a patient.
February 26, 2022
At first I thought this was just another “this is the way to recover, pay me lots of money” book. But no, it’s full of information and useful tips to help with CFS/ME etc. For anyone trying to find answers, this is a good place to start. It comes with a free online course on his website.
February 3, 2025
Lots of good information as well as an action plan. Recommend for anyone suffering from Chronic Fatigue.
March 14, 2024
Too shallow information, and referring to his clinic and program on every other page. Clearly a way to get more clients. Considering he created this clinic and all the success stories he refers to over and over, this book could have been sooo much better, instead of just briefly touching on information and then refer to his website (again and again and again).
February 15, 2024
Quite comprehensive. Doesn't go too in depth in any of its topics but covers a lot of ground. A very helpful guide to the various aspects of working with fatigue. Dont know of any better book on the subject.
September 23, 2024
great definition of fatigue
November 6, 2023
'Decode Your Fatigue' is an in-depth exploration of fatigue-related conditions that offers readers practical strategies for recovery.
After being diagnosed with ME/Chronic Fatigue Syndrome in his mid-teens, Alex Howards has spent 7 years struggling with this condition that put a toll on his life and locked him at his house. When he finally embarked on his healing journey, he made a promise to himself that if he found a way to recover, he would dedicate his life to supporting others in similar situations.
And Alex kept his promise and founded a clinic of integrative medicine specialising in fatigue and some years later wrote a book ‘Decode Your Fatigue’ to share his extensive knowledge with anyone struggling with ME/Chronic Fatigue Syndrome, fibromyalgia, Lyme disease, long COVID or simply lacking enough energy to make it through the day.
Author’s background
Alex Howard is the Founder and Chairman of The Optimum Health Clinic (OHC), a renowned integrative medicine clinic specialising in fatigue.
With a dedicated team of 25 practitioners, the OHC has been at the forefront of remote patient care since 2004, providing support to thousands of patients in over 50 countries.
Alex has made significant contributions to academic research, with publications in esteemed journals like the British Medical Journal Open and Psychology and Health. Furthermore, Alex is the creator of the Therapeutic Coaching methodology and has gained recognition through his YouTube series, In Therapy with Alex Howard, where he documents his therapeutic work with real-life patients. In recent years, he has organised large-scale online conferences in the health and mind-body fields, including the Fatigue Super Conference and the Trauma & Mind Body Super Conference, collectively attracting over 350,000 attendees.
What is the book about?
Living with fatigue can be disheartening and bewildering, especially when traditional medical approaches focus on symptom management rather than addressing the root causes. In his book, renowned health expert Alex Howard shares his insights and knowledge gained from founding a leading clinic specialising in fatigue after his own seven-year battle with chronic fatigue.
The book delves into a range of topics, including:
• Cellular mechanisms underlying fatigue.
• The interconnectedness of mind and body.
• Different types of tiredness.
• Guidance on finding and working with practitioners in the field.
The final chapter presents the 12 Steps to Decode Your Fatigue and Support Healing, offering a practical guide to overcoming chronic fatigue, adrenaline fatigue syndrome, and chronic low energy. The 12 Steps encompass taking responsibility, obtaining an accurate diagnosis, understanding mitochondrial function, exploring personality traits, creating a healing environment, optimising digestion, balancing hormones, supporting the immune system, pacing activities, optimising nutrition, and managing a team of practitioners.
Throughout the book, Howard combines scientific knowledge with empathy and compassion, providing both practical tools and the occasional motivational push when needed. By reading ‘Decode Your Fatigue’ and engaging with its contents, readers will gain a clearer understanding of fatigue-related conditions, the failures of conventional medicine in addressing them, and the potential for a more hopeful and informed path to recovery.
Key takeaways from ‘Decode Your Fatigue’
1. Stress affects our energy levels
The book emphasises the undeniable nature of the mind-body connection and showcases the crucial role of stress management in optimising energy levels and overall well-being.
The author provides an example of one of his patients – Louise who had been suffering from severe ME/CFS and had been working with the nutrition and psychology teams to stimulate the process of healing.
There was a notable and dramatic improvement in Louise’s mitochondrial function, which directly correlated with the time period in which she had been diligently working on reducing stress and promoting psychological well-being.
The significance of this finding cannot be overstated. Louise’s experience strongly indicates that the calming of her nervous system and the cultivation of a healing state through psychological interventions had a direct and tangible impact on her mitochondrial function. The improvement in energy production was a clear result of addressing stress at a cellular level.
2. Trauma impacts fatigue
The book delves into the profound impact of life events and trauma on fatigue. It emphasises that traumatic experiences, both in childhood and adulthood, can contribute significantly to fatigue. The concept of Adverse Childhood Experiences (ACEs) is explored, highlighting the lasting effects these events have on health and well-being.
The book introduces the notion of trauma with a small ‘t,’ emphasising that even common developmental traumas can have a significant impact on our lives. It underscores the cumulative effect of trauma, emphasising that each individual trauma adds to the overall load on the body.
Furthermore, the book acknowledges the often-overlooked trauma associated with being diagnosed with or living with ongoing fatigue, highlighting the importance of supportive environments and understanding from the medical establishment.
By examining the relationship between trauma, life events, and fatigue, the book encourages readers to adopt a holistic understanding of the various factors contributing to fatigue. Ultimately, it aims to empower readers with the knowledge to navigate their own experiences, address the loads on their bodies, and cultivate healing, resilience, and sustainable recovery.
3. There are five fatigue personality patterns
In the journey of decoding fatigue, understanding the personality patterns associated with the condition is of utmost importance. The book introduces five common personality patterns that contribute to energy depletion and hinder sustainable recovery: Achiever, Perfectionist, Helper, Anxiety, and Controller. Each pattern represents a distinct approach to oneself and the world, and all have a draining effect on energy levels.
By recognising and becoming aware of these personality patterns, individuals can begin to explore how they may be contributing to their fatigue. The book offers guidance and strategies to help readers navigate their unique patterns and create a more sustainable and balanced approach to life. Through self-reflection, compassionate self-care, and a shift in mindset, it is possible to break free from these energy-depleting patterns and embark on a transformative journey towards recovery and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides a comprehensive understanding of fatigue and its complexities, making it accessible to readers suffering from mild fatigue or more severe conditions like Chronic Fatigue Syndrome.
• Addresses various conditions associated with chronic fatigue, such as M.E., Fibromyalgia, Chronic Lyme disease, Lupus, and Rheumatoid Arthritis, expanding its relevance to a wider range of readers.
• Offers a delicate and hopeful tone, instilling optimism while acknowledging the scientific intricacies of these conditions.
Weaknesses:
• The book is really heavy on theory but does not offer a lot of practical recommendations and straightforward guidance.
• The inclusion of personal stories of Alex Howard’s patients could have been separated and placed at the end of the book, providing a clearer distinction between personal anecdotes and practical information.
Best quotes from ‘Decode Your Fatigue’
“For both children and adults, these two needs are at the center of everything – there is almost no limit to what we’ll do for love and safety. And if we learn that being loved is linked to what we achieve, what we get right, or how we help others, we’ll do everything we can to achieve, perfect, or help. If we learn that our safety in the world is linked to predicting what might go wrong, or controlling ourselves or our environment, we’ll give everything we have to do so.”
“Trauma can happen to us at any age and it isn’t just the more obvious things such as physical or sexual abuse or living in a war zone. Trauma is an impact on the mind, emotions, or body that occurs as a result of distressing life events. Put another way, trauma is the result of an overwhelming amount of stress that exceeds one’s ability to cope, or to integrate the emotions involved with that experience.”
“When we experience gastrointestinal inflammation, the hormone cortisol may be deployed to help mitigate it and offer anti-inflammatory support – the greater the inflammatory burden, the greater the need for cortisol and the greater the pressure on the adrenal glands. This vicious cycle may result in fatigued adrenals and subsequent suboptimal anti-inflammatory support – which of course just perpetuates the inflammatory cycle.”
Final takeaway
‘Decode Your Fatigue’ by Alex Howard offers a comprehensive understanding of fatigue-related conditions and provides hope and guidance to readers seeking to navigate their healing journeys. The book explores the interconnectedness of mind and body, delves into the impact of trauma on fatigue, and introduces personality patterns that contribute to energy depletion.
‘Decode Your Fatigue’ serves as a valuable resource for individuals facing fatigue-related challenges, providing insights and tools to decode their fatigue, address underlying causes, and embark on a path to recovery and well-being.
After being diagnosed with ME/Chronic Fatigue Syndrome in his mid-teens, Alex Howards has spent 7 years struggling with this condition that put a toll on his life and locked him at his house. When he finally embarked on his healing journey, he made a promise to himself that if he found a way to recover, he would dedicate his life to supporting others in similar situations.
And Alex kept his promise and founded a clinic of integrative medicine specialising in fatigue and some years later wrote a book ‘Decode Your Fatigue’ to share his extensive knowledge with anyone struggling with ME/Chronic Fatigue Syndrome, fibromyalgia, Lyme disease, long COVID or simply lacking enough energy to make it through the day.
Author’s background
Alex Howard is the Founder and Chairman of The Optimum Health Clinic (OHC), a renowned integrative medicine clinic specialising in fatigue.
With a dedicated team of 25 practitioners, the OHC has been at the forefront of remote patient care since 2004, providing support to thousands of patients in over 50 countries.
Alex has made significant contributions to academic research, with publications in esteemed journals like the British Medical Journal Open and Psychology and Health. Furthermore, Alex is the creator of the Therapeutic Coaching methodology and has gained recognition through his YouTube series, In Therapy with Alex Howard, where he documents his therapeutic work with real-life patients. In recent years, he has organised large-scale online conferences in the health and mind-body fields, including the Fatigue Super Conference and the Trauma & Mind Body Super Conference, collectively attracting over 350,000 attendees.
What is the book about?
Living with fatigue can be disheartening and bewildering, especially when traditional medical approaches focus on symptom management rather than addressing the root causes. In his book, renowned health expert Alex Howard shares his insights and knowledge gained from founding a leading clinic specialising in fatigue after his own seven-year battle with chronic fatigue.
The book delves into a range of topics, including:
• Cellular mechanisms underlying fatigue.
• The interconnectedness of mind and body.
• Different types of tiredness.
• Guidance on finding and working with practitioners in the field.
The final chapter presents the 12 Steps to Decode Your Fatigue and Support Healing, offering a practical guide to overcoming chronic fatigue, adrenaline fatigue syndrome, and chronic low energy. The 12 Steps encompass taking responsibility, obtaining an accurate diagnosis, understanding mitochondrial function, exploring personality traits, creating a healing environment, optimising digestion, balancing hormones, supporting the immune system, pacing activities, optimising nutrition, and managing a team of practitioners.
Throughout the book, Howard combines scientific knowledge with empathy and compassion, providing both practical tools and the occasional motivational push when needed. By reading ‘Decode Your Fatigue’ and engaging with its contents, readers will gain a clearer understanding of fatigue-related conditions, the failures of conventional medicine in addressing them, and the potential for a more hopeful and informed path to recovery.
Key takeaways from ‘Decode Your Fatigue’
1. Stress affects our energy levels
The book emphasises the undeniable nature of the mind-body connection and showcases the crucial role of stress management in optimising energy levels and overall well-being.
The author provides an example of one of his patients – Louise who had been suffering from severe ME/CFS and had been working with the nutrition and psychology teams to stimulate the process of healing.
There was a notable and dramatic improvement in Louise’s mitochondrial function, which directly correlated with the time period in which she had been diligently working on reducing stress and promoting psychological well-being.
The significance of this finding cannot be overstated. Louise’s experience strongly indicates that the calming of her nervous system and the cultivation of a healing state through psychological interventions had a direct and tangible impact on her mitochondrial function. The improvement in energy production was a clear result of addressing stress at a cellular level.
2. Trauma impacts fatigue
The book delves into the profound impact of life events and trauma on fatigue. It emphasises that traumatic experiences, both in childhood and adulthood, can contribute significantly to fatigue. The concept of Adverse Childhood Experiences (ACEs) is explored, highlighting the lasting effects these events have on health and well-being.
The book introduces the notion of trauma with a small ‘t,’ emphasising that even common developmental traumas can have a significant impact on our lives. It underscores the cumulative effect of trauma, emphasising that each individual trauma adds to the overall load on the body.
Furthermore, the book acknowledges the often-overlooked trauma associated with being diagnosed with or living with ongoing fatigue, highlighting the importance of supportive environments and understanding from the medical establishment.
By examining the relationship between trauma, life events, and fatigue, the book encourages readers to adopt a holistic understanding of the various factors contributing to fatigue. Ultimately, it aims to empower readers with the knowledge to navigate their own experiences, address the loads on their bodies, and cultivate healing, resilience, and sustainable recovery.
3. There are five fatigue personality patterns
In the journey of decoding fatigue, understanding the personality patterns associated with the condition is of utmost importance. The book introduces five common personality patterns that contribute to energy depletion and hinder sustainable recovery: Achiever, Perfectionist, Helper, Anxiety, and Controller. Each pattern represents a distinct approach to oneself and the world, and all have a draining effect on energy levels.
By recognising and becoming aware of these personality patterns, individuals can begin to explore how they may be contributing to their fatigue. The book offers guidance and strategies to help readers navigate their unique patterns and create a more sustainable and balanced approach to life. Through self-reflection, compassionate self-care, and a shift in mindset, it is possible to break free from these energy-depleting patterns and embark on a transformative journey towards recovery and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides a comprehensive understanding of fatigue and its complexities, making it accessible to readers suffering from mild fatigue or more severe conditions like Chronic Fatigue Syndrome.
• Addresses various conditions associated with chronic fatigue, such as M.E., Fibromyalgia, Chronic Lyme disease, Lupus, and Rheumatoid Arthritis, expanding its relevance to a wider range of readers.
• Offers a delicate and hopeful tone, instilling optimism while acknowledging the scientific intricacies of these conditions.
Weaknesses:
• The book is really heavy on theory but does not offer a lot of practical recommendations and straightforward guidance.
• The inclusion of personal stories of Alex Howard’s patients could have been separated and placed at the end of the book, providing a clearer distinction between personal anecdotes and practical information.
Best quotes from ‘Decode Your Fatigue’
“For both children and adults, these two needs are at the center of everything – there is almost no limit to what we’ll do for love and safety. And if we learn that being loved is linked to what we achieve, what we get right, or how we help others, we’ll do everything we can to achieve, perfect, or help. If we learn that our safety in the world is linked to predicting what might go wrong, or controlling ourselves or our environment, we’ll give everything we have to do so.”
“Trauma can happen to us at any age and it isn’t just the more obvious things such as physical or sexual abuse or living in a war zone. Trauma is an impact on the mind, emotions, or body that occurs as a result of distressing life events. Put another way, trauma is the result of an overwhelming amount of stress that exceeds one’s ability to cope, or to integrate the emotions involved with that experience.”
“When we experience gastrointestinal inflammation, the hormone cortisol may be deployed to help mitigate it and offer anti-inflammatory support – the greater the inflammatory burden, the greater the need for cortisol and the greater the pressure on the adrenal glands. This vicious cycle may result in fatigued adrenals and subsequent suboptimal anti-inflammatory support – which of course just perpetuates the inflammatory cycle.”
Final takeaway
‘Decode Your Fatigue’ by Alex Howard offers a comprehensive understanding of fatigue-related conditions and provides hope and guidance to readers seeking to navigate their healing journeys. The book explores the interconnectedness of mind and body, delves into the impact of trauma on fatigue, and introduces personality patterns that contribute to energy depletion.
‘Decode Your Fatigue’ serves as a valuable resource for individuals facing fatigue-related challenges, providing insights and tools to decode their fatigue, address underlying causes, and embark on a path to recovery and well-being.
March 23, 2022
Great starting point
An easy but comprehensive read. Having suffered from CFS for 20 years I have only recently discovered Alex and the OHC. I did the RESET program and am still working through the helpful tools and information from the course to calm my nervous system. The complexity of the puzzle is frustrating and this book helps to identify different pieces. It gives you areas to focus on when you have little ability to focus and feel overwhelmed by day to day survival with fatigue. I'm finding I need to go deeper into each area to make progress but without the information in the book it would be a much longer and involved journey. I highly recommend to anyone suffering from mild fatigue or worse. And I send you peace and hope for your journey.
An easy but comprehensive read. Having suffered from CFS for 20 years I have only recently discovered Alex and the OHC. I did the RESET program and am still working through the helpful tools and information from the course to calm my nervous system. The complexity of the puzzle is frustrating and this book helps to identify different pieces. It gives you areas to focus on when you have little ability to focus and feel overwhelmed by day to day survival with fatigue. I'm finding I need to go deeper into each area to make progress but without the information in the book it would be a much longer and involved journey. I highly recommend to anyone suffering from mild fatigue or worse. And I send you peace and hope for your journey.
July 5, 2025
My biggest grief with this book is the jump from bed bound to just living life. If anything it really highlights how much privilege and community plays a role in receiving any sort of help when you have chronic fatigue syndrome. Most of his points and tips are certainly things I have heard before and implemented into my life and sometimes the reality is that there is no straight forward “cure”. And sure trying to give reason to your illness can help your mental health but nothing about this disease is beautiful or poetic. No one should have to suffer like this to “learn life lessons.”
November 30, 2021
Interesting, even though I don't suffer from CFS and don't think I know anyone who does - the insights in here can also be applied to my own fatigue and burnout symptoms though.
September 7, 2022
Exceptional. Well researched and written for a wide audience to reach as many people as possible, from sufferers to family and medical practitioners.
November 14, 2023
Incredibly helpful.
October 23, 2024
I came at this book from a perspective that it wasn't intended to cover so this review won't be relevant for many potential readers.
I was diagnosed with Multiple Sclerosis earlier this year and I'm particularly keen to understand the fatigue that is part of that. There are some resources available but I am looking more widely in case there's anything else I can learn and apply.
There's a lot in this book that I did find helpful, albeit not new. I appreciate the way it brings mind and body together. I also felt there was a generally sensible approach to the challenges of conventional medicine and limited robust research, and the advice feels consistent with so much that I've learned about mental and physical health. I intend to dig into some of the science a bit more.
My big takeaway is that I need another go at refreshing my routine to build in more self-care, especially to give me more rest and deep relaxation. I had made some progress with this previous but have slipped into bad habits in the last few months, and this has motivated me to have another go. Not a revolutionary conclusion perhaps, but a valuable one.
There are some parts that did give me pause though. Nutrition is always a tricky subject, and that's true here too, although the final conclusions don't feel quite as strident as I feared.
One final note - I listened to the audiobook read by the author. Generally that worked well, but there are a few moments where the editing has gone a little wrong, and that was distracting. The overall language was ok, moderately accessible, but could have been clearer and plainer.
I was diagnosed with Multiple Sclerosis earlier this year and I'm particularly keen to understand the fatigue that is part of that. There are some resources available but I am looking more widely in case there's anything else I can learn and apply.
There's a lot in this book that I did find helpful, albeit not new. I appreciate the way it brings mind and body together. I also felt there was a generally sensible approach to the challenges of conventional medicine and limited robust research, and the advice feels consistent with so much that I've learned about mental and physical health. I intend to dig into some of the science a bit more.
My big takeaway is that I need another go at refreshing my routine to build in more self-care, especially to give me more rest and deep relaxation. I had made some progress with this previous but have slipped into bad habits in the last few months, and this has motivated me to have another go. Not a revolutionary conclusion perhaps, but a valuable one.
There are some parts that did give me pause though. Nutrition is always a tricky subject, and that's true here too, although the final conclusions don't feel quite as strident as I feared.
One final note - I listened to the audiobook read by the author. Generally that worked well, but there are a few moments where the editing has gone a little wrong, and that was distracting. The overall language was ok, moderately accessible, but could have been clearer and plainer.
November 13, 2025
I have really found this book so helpful! After having a huge crash over summer and having not really been well since February, I do feel that I am at a point of improvement which is helpful. My problem (like many others) is the boom and crash cycle but, I'm determined not anymore!
I've registered for the free companion course that accompanies the book and will start that now. Unfortunately, there is no magic wand and just believing yourself well really doesn't help, it does take time and effort from within as well as support from appropriate services.
Do you ever fully recover as the book suggests? I'm sceptical of that but I do strongly believe (and know for myself already) that some of the ideas can make a difference. I started to feel a little better after looking at my diet and changing things there 2 months ago, I'm now building on that and will trial some suggestions from the book so I don't regress back. As the book advises, different things work for different people, it's a trial and error exercise that requires a bit of patience and yes, desire for it to work.
This is just my opinion and thoughts from reading the book, having already made changes and my own beliefs and ideas prior to ever having picked it up.
I've registered for the free companion course that accompanies the book and will start that now. Unfortunately, there is no magic wand and just believing yourself well really doesn't help, it does take time and effort from within as well as support from appropriate services.
Do you ever fully recover as the book suggests? I'm sceptical of that but I do strongly believe (and know for myself already) that some of the ideas can make a difference. I started to feel a little better after looking at my diet and changing things there 2 months ago, I'm now building on that and will trial some suggestions from the book so I don't regress back. As the book advises, different things work for different people, it's a trial and error exercise that requires a bit of patience and yes, desire for it to work.
This is just my opinion and thoughts from reading the book, having already made changes and my own beliefs and ideas prior to ever having picked it up.
July 29, 2024
I think I would have liked this way more at the beginning of my journey - but maybe that’s what it is intended for. I liked the practicality of it - and it was surprisingly validating of this being a physical illness. I found some of the case studies a bit cringe… especially the guy who ‘pretended he was well’ and made big improvements…. In this sense it felt all a bit contradictory… I think this part especially didn’t need to be included or needed a warning. Overall it seemed too in depth at some points (the biology) and very oversimplified at others (especially if you are severe) …. However I do think it is one of the better books on MECFS recovery and I would give it to myself when I was mild. I didn’t take much from it now other than needing to pace better but it didn’t advise much on how
January 3, 2022
For me, after 15 months of chronic fatigue, I have the energy and the basic knowledge about myself and how this has happened, to read this book with great enthusiasm. I highly recommend it but it depends where you are on your journey as to whether you will have the energy to absorb the information. I think use in conjunction with author’s online programmes and the Centre for Optimal Health website.
May 27, 2022
I am about 4 months into my Long Covid journey. Reading grassroots accounts of peoples' struggles with this disease had me in a very bad place. I was desperate to not be in the same place physically at 24 months as I was at 4.
Howard's book literally gave me a place to start fighting a disease that is impacting millions, but that science has not yet caught up with. The most profound part for me was voicing that I am the world's leading expert on how my disease impacts me.
Howard's book literally gave me a place to start fighting a disease that is impacting millions, but that science has not yet caught up with. The most profound part for me was voicing that I am the world's leading expert on how my disease impacts me.
March 10, 2024
I think this book would be useful for someone just starting on their journey to healing from ME/CFS, but there was little in here that I didn't already know. It's written in a very straightforward and accessible way, but I found the author's constant plugging of his health clinic quite annoying.
August 9, 2024
For anyone battling fatigue
If you have chronic fatigue or simply low energy, then this may help. The book goes beyond just managing symptoms. In this book you will find a personalized recovery plan. The writing is clear, empathetic and full of scientific data. I recommend it!
If you have chronic fatigue or simply low energy, then this may help. The book goes beyond just managing symptoms. In this book you will find a personalized recovery plan. The writing is clear, empathetic and full of scientific data. I recommend it!
February 14, 2024
Nice and clear, good chapter lengths
November 2, 2024
Mostly common sense and marketing.
September 1, 2025
very interesting and validating
August 12, 2025
This book serves as a good introduction to Alex's clinic way of working with chronic fatigue syndrome.
October 5, 2024
reads like a sales pitch half the time, which is a shame.
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