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Chronic Fatigue Syndrome: Your Route to Recovery: Solutions to Lift the Fog and Light the Way
There are over 17 million people worldwide suffering with Chronic Fatigue Syndrome.
Lauren Windas is one of the estimated 250,000 people suffering with CFS in the UK. Whilst at university in 2012 she fell ill with a viral infection and was later diagnosed with CFS. Since then she has devoted herself to reclaiming her health and being able to live a full life, drawing on the knowledge of experts to help manage her often mysterious and hard-to-manage condition.
In Chronic Fatigue Your Route to Recovery, Lauren recounts the highs and lows of her own health journey and experiences, while providing an evidence base, and contextualising what we know so far about Chronic Fatigue Syndrome/ME. To support the recovery process, Lauren provides actionable advice
-personal anecdotes
-clinical expertise
-recovery tips
-nutritional advice
-recipes
-lifestyle strategies.
This book is highly practical and packed with it includes recipes, support and further resources. A lifeline for anyone suffering , or to help a loved one.
Lauren Windas is one of the estimated 250,000 people suffering with CFS in the UK. Whilst at university in 2012 she fell ill with a viral infection and was later diagnosed with CFS. Since then she has devoted herself to reclaiming her health and being able to live a full life, drawing on the knowledge of experts to help manage her often mysterious and hard-to-manage condition.
In Chronic Fatigue Your Route to Recovery, Lauren recounts the highs and lows of her own health journey and experiences, while providing an evidence base, and contextualising what we know so far about Chronic Fatigue Syndrome/ME. To support the recovery process, Lauren provides actionable advice
-personal anecdotes
-clinical expertise
-recovery tips
-nutritional advice
-recipes
-lifestyle strategies.
This book is highly practical and packed with it includes recipes, support and further resources. A lifeline for anyone suffering , or to help a loved one.
- GenresHealthNonfiction
224 pages, Paperback
Published October 17, 2023
14 people are currently reading
39 people want to read
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Displaying 1 - 11 of 11 reviews
December 11, 2024
This is an odd book on ME. Published 2023, written by someone claiming to have recovered after a short period of CFS and claiming to be evidence based on the second page.
I'm currently reviewing books held by my local library, Hertfordshire UK, on ME. This book has many similarities to a previous book I read which was published 2 years prior, Decode your Fatigue by Alex Howard, I feel it was used as a close companion while writing this.
It is published since the revised NICE guidelines of 2021 which removed Graded exercise Therapy, GET, and cognitive behavioral therapy, CBT, as treatments for ME since they both rely on old and discredited theories that deconditioning and negative illness beliefs are the basis of the illness. Thankfully this book (unlike Decode your Fatigue) does acknowledge the removal and that for a diagnosis of CFS/ME you need to have Post Exertional malaise, PEM. CBT can now only be used as a management tool - to help you adjust to living with a chronic illness.
The oddness I referred to earlier is because despite claiming to be evidence based, and being aware of the NICE guideline changes and the reasons for them, it still basically advises you to use GET and brain training as ways to recover.
The books claim is that factors perpetuate this condition after the initial viral onset. Stress and dysregulation. 'Belief has a fundamental part in influencing your recovery'. The book says that most are told by their doctor early on that they won't recover, and that this makes recovery less likely. We are told exercises of thought on how we need to believe. We cannot think 'I am managing my health' even as that indicates stagnation.
As with the Decode your Fatigue book we are told there are three stages of recovery. Crash - where you basically can do very little , wired and tired - which it claims is when we have more energy but it goes to the nervous system, and restoration - where we return to society. However as has been shown in research and known by most with ME the wired and tired feeling is normally when you have done too much. Your body is full of adrenaline and therefore its hard to relax or sleep. This is a dangerous state as its easy to think you are ok and keep doing things when you have already done too much and need instead to rest. It is not a recovery stage.
There is a reasonably section on testing, which is detailed about what you can/should request on the NHS as well as a lengthy part on additional functional medicine tests her company can run and it is less clear how much here is backed by science.
The a 90 page section on dietary issues and 'recipes for recovery' which are gluten free but are not easy or quick to cook meals (she does say you may need to find someone else to cook them)
The activity management section refers to finding a baseline, activity you can safely manage for 3-4 days with no worsening of symptoms and suggests staying at this level for 2 weeks to make sure no PEM. But then there is a section about how we need to remember everyone has fatigue and how we mustn't blame ME as even healthy people get tired after doing such and such activities.
She talks about caution not to exercise too soon or too much. To stop if we feel worse but then discusses a method of increasing activity every two weeks (stopping if needed) but seeming unaware that for many/most with ME this does not work. We hit a boundary we can not cross because of our dysfunctional energy systems.
She talks about jogging when in the wired and tired phase and trying HIT, boxing and weights in the restoration stage. Reminds us too much rest is bad.
There is a section on Neuro Linguistic Programming, NLP, which she says is like CBT, two sides of the same coin. It will help you overcome your limiting beliefs and move towards positive thinking. Get rid of the toxic thought patterns which she claims perpetuate and exaggerate symptoms. Uses 'Stop' technique which is known to be part of the Lightning process - absolutely stated in NICE guidelines that this should not be given to people with ME/CFS.
You are recovered, in her mind it takes 6-12 months to see improvement, when you spend more of your day thinking about what you are doing or planning than 'living through the lens of your illness'. I find this highly insulting.
~Conclusion
So the overall feel I get from this book is that she took the time to learn about the NICE guideline changes and the reasons (though not very deeply) but then ploughs ahead with the way she has been thinking about CFS for the past decade or so and continues to offer the same ideas despite the fact that the NICE guidelines state these techniques should no longer be used. The NICE guidelines changed upon review of very many research and scientific studies showing the weight of evidence indicates that it is damaging to assume ME can be overcome by thought pattern change and exercise. The fact that scientific evidence now shows underlying disease preventing adequate energy production seems to have passed her by.
It comes across as a book of someone who has never encountered more moderate or severe ME.
Do I recommend it? No
I'm currently reviewing books held by my local library, Hertfordshire UK, on ME. This book has many similarities to a previous book I read which was published 2 years prior, Decode your Fatigue by Alex Howard, I feel it was used as a close companion while writing this.
It is published since the revised NICE guidelines of 2021 which removed Graded exercise Therapy, GET, and cognitive behavioral therapy, CBT, as treatments for ME since they both rely on old and discredited theories that deconditioning and negative illness beliefs are the basis of the illness. Thankfully this book (unlike Decode your Fatigue) does acknowledge the removal and that for a diagnosis of CFS/ME you need to have Post Exertional malaise, PEM. CBT can now only be used as a management tool - to help you adjust to living with a chronic illness.
The oddness I referred to earlier is because despite claiming to be evidence based, and being aware of the NICE guideline changes and the reasons for them, it still basically advises you to use GET and brain training as ways to recover.
The books claim is that factors perpetuate this condition after the initial viral onset. Stress and dysregulation. 'Belief has a fundamental part in influencing your recovery'. The book says that most are told by their doctor early on that they won't recover, and that this makes recovery less likely. We are told exercises of thought on how we need to believe. We cannot think 'I am managing my health' even as that indicates stagnation.
As with the Decode your Fatigue book we are told there are three stages of recovery. Crash - where you basically can do very little , wired and tired - which it claims is when we have more energy but it goes to the nervous system, and restoration - where we return to society. However as has been shown in research and known by most with ME the wired and tired feeling is normally when you have done too much. Your body is full of adrenaline and therefore its hard to relax or sleep. This is a dangerous state as its easy to think you are ok and keep doing things when you have already done too much and need instead to rest. It is not a recovery stage.
There is a reasonably section on testing, which is detailed about what you can/should request on the NHS as well as a lengthy part on additional functional medicine tests her company can run and it is less clear how much here is backed by science.
The a 90 page section on dietary issues and 'recipes for recovery' which are gluten free but are not easy or quick to cook meals (she does say you may need to find someone else to cook them)
The activity management section refers to finding a baseline, activity you can safely manage for 3-4 days with no worsening of symptoms and suggests staying at this level for 2 weeks to make sure no PEM. But then there is a section about how we need to remember everyone has fatigue and how we mustn't blame ME as even healthy people get tired after doing such and such activities.
She talks about caution not to exercise too soon or too much. To stop if we feel worse but then discusses a method of increasing activity every two weeks (stopping if needed) but seeming unaware that for many/most with ME this does not work. We hit a boundary we can not cross because of our dysfunctional energy systems.
She talks about jogging when in the wired and tired phase and trying HIT, boxing and weights in the restoration stage. Reminds us too much rest is bad.
There is a section on Neuro Linguistic Programming, NLP, which she says is like CBT, two sides of the same coin. It will help you overcome your limiting beliefs and move towards positive thinking. Get rid of the toxic thought patterns which she claims perpetuate and exaggerate symptoms. Uses 'Stop' technique which is known to be part of the Lightning process - absolutely stated in NICE guidelines that this should not be given to people with ME/CFS.
You are recovered, in her mind it takes 6-12 months to see improvement, when you spend more of your day thinking about what you are doing or planning than 'living through the lens of your illness'. I find this highly insulting.
~Conclusion
So the overall feel I get from this book is that she took the time to learn about the NICE guideline changes and the reasons (though not very deeply) but then ploughs ahead with the way she has been thinking about CFS for the past decade or so and continues to offer the same ideas despite the fact that the NICE guidelines state these techniques should no longer be used. The NICE guidelines changed upon review of very many research and scientific studies showing the weight of evidence indicates that it is damaging to assume ME can be overcome by thought pattern change and exercise. The fact that scientific evidence now shows underlying disease preventing adequate energy production seems to have passed her by.
It comes across as a book of someone who has never encountered more moderate or severe ME.
Do I recommend it? No
May 17, 2025
1. This book has a weird view that if you have a chronic illness like CFS, it’s probably to do with gut issues and imbalances. Drink some kefir and go back to eating like you’re in the Stone Age, and you should be back on track!
2. Good for you on your recovery babes, but I’m so sorry, I’m not changing my diet to bone broth and raw onions.
3. Good luck getting referred to work with nutritionists, naturopaths and practitioners under the NHS, because who in this economy can afford private testing and appointments?!
4. Most of us with ME/CFS don’t have the energy to even cook our own meals, let alone start testing out different diets and plans. Also, if I followed the meal plan and rocked up to work some days with no breakfast, I’d be on the floor xoxox
I also have no idea where in my work day I’m supposed to cook and eat my ‘fluffy egg and chive muffin’ or my ‘miso-baked aubergine with tender stem broccoli and tray bake vegetables.’ Where is my time, money and energy for this feast, I beg.
Im so lucky to be living with my parents, because otherwise it would be beans on toast or nothing for dinner. Im not asking my mum to spend 1 hour and 15 minutes cooking me up a beef stew…
The section on ‘remembering everyone gets tired and fatigued, we shouldn’t blame ME for our fatigue’ what???? That’s literally why….that’s the reason….I beg this lady to research ME properly. Baffling. Believe me, if I could I’d be out and about doing all the things I used to be able to do, and not sleeping and feeling like my body is dying xoxo
Saying too much rest is bad, and that we should be jogging and boxing and doing HIT workouts. Would you like to be rescued from the deep hole your head is clearly stuck in? Would you like some help?
“Living through the lens of your illness” babes that’s reality. That’s what most people with chronic illnesses have to do?
Listen, I’m not trying to be a snarky bitch, but I think it’s kinda wild a book like this was published for ME/CFS in the year of TWENTY TWENTY THREE. It completely disregards people who suffer from moderate to severe ME, with messages of seeing special dietary scientists, to cooking elaborate meals, to increasing exercise (something that’s been proven to be bad not good).
I’m moderately baffled babes.
I’m all for trying to be positive, but this book just comes across as being unrealistic, ignorant and rude.
2. Good for you on your recovery babes, but I’m so sorry, I’m not changing my diet to bone broth and raw onions.
3. Good luck getting referred to work with nutritionists, naturopaths and practitioners under the NHS, because who in this economy can afford private testing and appointments?!
4. Most of us with ME/CFS don’t have the energy to even cook our own meals, let alone start testing out different diets and plans. Also, if I followed the meal plan and rocked up to work some days with no breakfast, I’d be on the floor xoxox
I also have no idea where in my work day I’m supposed to cook and eat my ‘fluffy egg and chive muffin’ or my ‘miso-baked aubergine with tender stem broccoli and tray bake vegetables.’ Where is my time, money and energy for this feast, I beg.
Im so lucky to be living with my parents, because otherwise it would be beans on toast or nothing for dinner. Im not asking my mum to spend 1 hour and 15 minutes cooking me up a beef stew…
The section on ‘remembering everyone gets tired and fatigued, we shouldn’t blame ME for our fatigue’ what???? That’s literally why….that’s the reason….I beg this lady to research ME properly. Baffling. Believe me, if I could I’d be out and about doing all the things I used to be able to do, and not sleeping and feeling like my body is dying xoxo
Saying too much rest is bad, and that we should be jogging and boxing and doing HIT workouts. Would you like to be rescued from the deep hole your head is clearly stuck in? Would you like some help?
“Living through the lens of your illness” babes that’s reality. That’s what most people with chronic illnesses have to do?
Listen, I’m not trying to be a snarky bitch, but I think it’s kinda wild a book like this was published for ME/CFS in the year of TWENTY TWENTY THREE. It completely disregards people who suffer from moderate to severe ME, with messages of seeing special dietary scientists, to cooking elaborate meals, to increasing exercise (something that’s been proven to be bad not good).
I’m moderately baffled babes.
I’m all for trying to be positive, but this book just comes across as being unrealistic, ignorant and rude.
June 19, 2024
Some sensible suggestions, most of which I’ve tried. The usual stuff. No recovery yet - 13 years and counting! The recipes are dreadful. Very few vegetarian or vegan. Also, who is well enough to make them? Pfft.
February 11, 2024
I found this to be a really interesting read - there's a lot of information but the book is designed in a way that reminds you to pause along the way if the brain fog is strong! The disappointment comes in realising that the "route to recovery" will be out of the reach of most normal people. She recommends working with a nutritionist, naturopath or functional medicine practitioner, which certainly won't be available on the NHS! There's also a barrage of functional tests recommended - I calculated the cost of the ones that seemed right for me and it was getting on for £2,000 - a small price to pay for health answers you may think but it's unrealistic for many of us. That said, the starting point revolves around diet and working out sensitivities, which will be more attainable and something I plan to explore. All in all a useful read but be prepared to spend some serious money to put it all into action.
August 23, 2023
The first part of this book was very interesting and I did learn somethings I didn't know even after having CFS for 30+ years. There has been some research on symptoms on the things that I know happen to me and some that I have thought relevant for a while but GP's have dismissed. So thank you Lauren for highlighting them. However when it comes to the part where the author says she can help me get better, well I thought I might learn something new but found it all to be the same old same old with nothing new and that is because I have tried some of it and have found other ways like NLP not to be for me. Rather disappointing really.
June 5, 2023
A good and comprehensive overview of the impacts of ME/CFS on the various systems of the body and how they interact paired with numerous approaches to support your body’s needs and improved wellbeing. The writing is easy to understand and divided into small sections to be more accessible to those with limited mental stamina and/or brain fog. Lauren is reassuring, compassionate and optimistic, though some sections felt a bit naive to the realities of how CFS presents for some patients (for instance, examples of slowly testing one’s capacity to walk 2 miles instead of a mile and a half without experiencing PEM.) She references the more severe stages in discussion, but the case studies all seem to be for people well into recovery or with very mild physical symptoms. All that said, this book os a great point of entry for those new to CFS- especially if digestive and brain fog issues are predominant.
Grateful for the resources section.
Grateful for the resources section.
September 10, 2024
I just finished reading this book and wanted to say thank you to the author. I’ve been suffering from CFS for about 15 years on and off and really struggled. The books I’ve read on it in the past weren’t really that helpful and I found this one to be so thorough in exploring all the different factors that contribute to the condition. I sat down and wrote some goals for myself today and seeing an integrative gp tomorrow (after years of being gaslit by doctors I’m feeling a bit more hopeful ♥️). Thanks for sharing your story and recovery, Lauren
January 27, 2024
This was a good read on CFS. I particularly found the chapter on mindset interesting.
May 25, 2024
Comprehensive. I’m giving it five stars for the hope it is giving me, but only time will tell. Thank you Lauren for your work.
January 6, 2026
This was such an informative, well researched book. It has so many resources and techniques that I would’ve never have thought of that would aid recovery.
Highly recommend!
Highly recommend!
July 17, 2025
It feels like it took me forever to get through because it was so thorough, detailed and informative. I truly loved hearing all that Lauren had to offer not only from a CFS/ME sufferer perspective herself but with the veil of her health practice and passion to help others. Recommend to anyone wanting to hear practical ideas to improve, heal & get more info on what to do next! Loved the reassurance I got from knowing I'm not crazy!!
Displaying 1 - 11 of 11 reviews