I sit down with Lily Spechler, a registered dietitian and long hauler, to unpack why weight change in Long Covid is a metabolic story, not a willpower issue. We map a safer path: fuel first, stabilise blood sugar and blood flow, then make tiny adjustments that your body can tolerate.

• Adding 10–15% above BMR to halt weight gain and calm stress signals
• Glucose spikes from standing and why compression and electrolytes help
• Why cutting calories can worsen dysautonomia and fatigue
• Protein-forward plates with modest carbs to flatten swings
• When weight loss is medically useful in MCAS, hypermobility and sleep apnoea
• Stabilise first, then small deficits from added calories
• Safe strategies for unintentional weight loss using high calorie, low volume foods
• Using CGMs to link symptoms to glucose patterns
• Practical supports: salt, fluids, compression, pacing and low histamine choices

Links:

Connect with Lily: https://www.longcoviddietitian.com/services-5

Message the podcast! - questions will be answered on my youtube channel :)

For more information about Long Covid Breathing courses & workshops, please check out LongCovidBreathing.com

(music credit - Brock Hewitt, Rule of Life)

Support the show

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Long Covid Podcast is self-produced & self funded. If you enjoy what you hear and are able to, please Buy me a coffee or purchase a mug to help cover costs

Transcripts available on individual episodes here

www.LongCovidPodcast.com
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Facebook Creativity Group
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I love to hear from you, via socials or LongCovidPodcast@gmail.com

**Disclaimer - you should not rely on any medical information contained in this Podcast and related materials in making medical, health-related or other decisions. Please consult a doctor or other health professional**

Welcome to a milestone episode! In the 200th episode of the Long Covid Podcast, Jackie Baxter rings in 2026 by sharing personal reflections on the journey so far and the evolution of the podcast from its origins during her own recovery from Long Covid.

Jackie explores:

• Lessons learned from recovery, including resilience, adapting to life’s unpredictability, and the importance of grace in setbacks.
• The difference between goals and intentions, with practical, science-backed advice on setting gentle, adaptable intentions to support healing and emotional well-being.
• A guided exercise to help you set your own intention for the day, with tips on grounding your intention and celebrating even small shifts.
• Gratitude for the vibrant community of listeners, guests, and supporters who have accompanied the podcast on this journey.

Plus:

• Jackie discusses the science behind intentions—how they can help filter what matters, regulate emotions, and encourage sustainable habits.
• She encourages listeners to reflect on and share their own intentions for the new year.

Action Items:

• Be sure to check the links below for free Insight Timer tracks for intention setting.
• Stay tuned for more inspiring guests and stories in upcoming episodes.

Thank you for being part of this journey! I wish you all a gentle January and a joyful 2026.

Connect:

• Share your intentions or feedback by commenting on social media, sending fan mail, or emailing via the links below.

Links:

• Setting an Intention for Healing (nature sounds): https://insig.ht/HtxqFUsWTZb
• Setting an Intention for Healing - shorter version with music): https://insig.ht/fcqF48xWTZb
• Quick intention setting (with gentle music): https://insig.ht/dPxkBUlWTZb

Subscribe for weekly episodes and join our community of support, learning, and shared humanity.

Message the podcast! - questions will be answered on my youtube channel :)

Support the show

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Long Covid Podcast is self-produced & self funded. If you enjoy what you hear and are able to, please Buy me a coffee or purchase a mug to help cover costs

Transcripts available on individual episodes here

www.LongCovidPodcast.com
Facebook Instagram Twitter
Facebook Creativity Group
Subscribe to mailing list

I love to hear from you, via socials or LongCovidPodcast@gmail.com

**Disclaimer - you should not rely on any medical information contained in this Podcast and related materials in making medical, health-related or other decisions. Please consult a doctor or other health professional**

Creativity doesn’t just reflect our lives; it reshapes them when everything else feels fixed. I close the year by handing the mic to artists, writers, and makers whose work was forged in the long shadow of Long Covid & ME/CFS —and whose voices light the way forward.

If you’ve been searching for proof that small creative acts matter, this collection is your sign. If a line, chord, or colour stayed with you, let me know which moment moved you most.

If you'd like to be part of next year's episode, get in touch!

Links:

Website Creativity Page

Join "Long Covid & ME/CFS Healing through Creativity" FB group

Kirsten Mallyon Website Substack Insta & FB

Fiona Lehn Website

Mateo - "Covid is Stoopid"

Long Covid Kids Choir Rollercoaster video

Paula Insta

Jasmine Laws Portfolio & Opening Extract

Gerben's documentary about grief & song video

Message the podcast! - questions will be answered on my youtube channel :)

For more information about Long Covid Breathing courses & workshops, please check out LongCovidBreathing.com

(music credit - Brock Hewitt, Rule of Life)

Support the show

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Long Covid Podcast is self-produced & self funded. If you enjoy what you hear and are able to, please Buy me a coffee or purchase a mug to help cover costs

Transcripts available on individual episodes here

www.LongCovidPodcast.com
Facebook Instagram Twitter
Facebook Creativity Group
Subscribe to mailing list

I love to hear from you, via socials or LongCovidPodcast@gmail.com

**Disclaimer - you should not rely on any medical information contained in this Podcast and related materials in making medical, health-related or other decisions. Please consult a doctor or other health professional**