Rise Above Fatigue Training
R. A. F. T
When your body no longer tolerates daily life the way it used to, RAFT gives you structure and support to move forward.
RAFT is an adaptive recovery framework for Long COVID, POTS, and dysautonomia, combining expert nutrition and movement guidance to help you stabilize and rebuild safely
RISE Above Fatigue Training
Are you Tired of Feeling this way?
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If this sounds like you, RAFT was built for you.
What RAFT Actually Is
- ✔ Learn why your symptoms behave the way they do.
- ✔ Complete simple self-assessments.
- ✔ Build a personalized pacing, nutrition, and movement plan.
- ✔ Track symptoms and adjust strategies over time.
- ✔ Create flare plans and stability routines.
You’re not following a rigid protocol, you’re learning how to adjust, respond, and make informed decisions as your body changes over time.
Everything lives in one place, evolving as you do.
What to expect:
It’s a guided, interactive recovery system designed to help you understand your version of Long COVID and keep every layer of recovery in one place.
At the center of RAFT is a secure, web-based workspace that walks you through the program step by step.
Instead of juggling notes, PDFs, and advice from different places, RAFT gives you a single home base where your recovery plan lives and evolves.
Why This Program Exists
The truth about Long COVID recovery: It takes more than one approach to heal.Brain retraining alone won't do it. Fixing your gut is important, but not the only factor. Breathwork is crucial, but you can't just breathe your way out of Long COVID.
Movement is essential, but your body may not be ready yet.That's the problem with most programs — they focus on just one piece of a complex puzzle.The Energy Expansion Project gives you all the tools in one place: nutrition optimization, nervous system regulation, safe movement reintroduction, breathwork training, and brain retraining.
Plus the one thing missing from every other program: a community that actually gets it.
The RAFT Framework: A 5-Step Journey
RAFT follows a step-by-step framework, not a one-size-fits-all plan. You move at your own pace based on your energy and capacity.
- nervous system regulation.
- breathwork.
- nutrition.
- pacing and energy management.
- dysautonomia & POTS.
- MCAS / histamine intolerance.
- Post-exertional malaise (PEM).
- Hypermobility spectrum.
- why symptoms happen.
- how different systems interact.
- what interventions can help you.
- reduce crashes.
- calm volatility.
- create more predictable days.
- How to recognize when your body may be ready for movement.
- what types of movement are appropriate.
- how to progress without triggering PEM.
Choose Your RAFT Journey
Each program tier includes the full RAFT framework and tools. The difference is how much support you want along the way. Choose what fits your needs and capacity right now.
- Full access to all modules.
- Interactive recovery workspace.
- Self-assessments for PEM, POTS, MCAS, hypermobility.
- Digital workbook for pacing, nutrition, movement, flare plans.
- Breathwork, nervous system tools, recipes.
- Best for: Independent learners who want structure without live coaching.
- Everything in Essentials, plus:
- Weekly coaching call with Dr. Meg.
- Weekly coaching call with Functional Medicine Nutritionist.
- Moderated community forum.
- Ability to ask personalized questions.
- Coaches can view your assessments for more relevant guidance.
- Best for: Those who want guidance moving through the framework and community support.
- Everything in Community, plus:
- Two private sessions with Dr. Meg.
- Two private sessions with the Nutrition Coach.
- Personalized pacing, movement, and nutrition guidance.
- Lab and symptom review within the RAFT framework.
- Best for: those who want deeper guidance and support layered onto the group experience.
- Two private sessions with Dr. Meg.
- Full access to all modules of the RAFT framework & 5-step journey.
- Guided, interactive web-based workspace.
- Self-assessments with immediate results screening for:
- PEM, dysautonomia, POTS, MCAS, hypermobility
- Interactive digital workbook to:
- Track pacing and symptoms
- Set nutrition targets
- Develop a movement plan
- Create and update a flare plan
- Resource library including:
- Breathwork practices, nervous system regulation videos, recipes, symptom reduction strategies
- Lifetime access to content
- You want structure and clarity without live interaction
- You prefer to move fully at your own pace
- You already have support elsewhere or work best independently
- Includes everything in RAFT Essentials, plus:
- 6 months of group coaching
- Moderated community forum
- Weekly group coaching call with Dr. Meg
- Weekly group coaching call with Functional Medicine Nutritionist
- Opportunity to ask questions specific to your situation
- Coaches can view your assessments and workbook to guide responses
- Opportunity to ask questions specific to your situation
- You want guidance while working through the framework.
- You benefit from shared learning and community support.
- You want help applying the material to your real life without needing individual coaching right now.
- Two 45 minute private coaching sessions with Dr. Meg
- Review exercise testing and develop a more personalized pacing, nervous system and movement plan within the RAFT framework
- Review exercise testing and develop a more personalized pacing, nervous system and movement plan within the RAFT framework
- Two 45 minute private coaching sessions with the nutrition coach
- Review lab work and deeper personalization of nutrition strategy within the RAFT framework
- Review lab work and deeper personalization of nutrition strategy within the RAFT framework
- Calls can be used anytime within the 6-month container
- You want individualized support layered onto the group experience.
- You feel stuck, complex, or unsure how to tailor the framework.
- You want deeper guidance while still benefiting from community.
What You Are Investing in (Not Just a Course)
RAFT isn’t just educational videos. It’s a guided, interactive recovery system designed to bring everything related to your health into one organized, supportive space.
You’re not handed a protocol. You’re given a framework that helps you make decisions based on your body, your patterns, and your capacity all while respecting your energy.
This is not static content. RAFT evolves with you as your needs change.
- complete self-assessments and view results.
- track pacing strategies and symptom patterns.
- lifetime access to content.
- build and update your movement plan.
- create and revise a flare plan
- store medications, supplements, routines, and tools.
- engage in nervous system practices.
- Weekly group coaching with Dr. Meg.
- Weekly group coaching with a Functional Medicine Nutritionist.
- Moderated community forum.
- Opportunity to ask questions specific to your situation.
- Coaches able to view your assessments and workbook to provide more relevant guidance.
- Option to add on 1:1 coaching calls for deeper personalization.
What's Included in Your 6-Month Journey
“I got my life back, one breath at a time.”
📞
Weekly Live Support Calls
📚
Self-Paced Learning Modules
🍽️
100+ Long COVID-Friendly Recipes
🫁
Breathwork Training
💻
Private Community Platform
🏃♀️
Movement Coaching
Expert Guidance from Two Specialists
10+ years as a Doctor of Physical therapy
Specializes in Long COVID Rehabilitation
Published author in peer-reviewed journal
National educator on Long COVID Rehabilitation
Functional Medicine Nutritionist
Former Immunology Research Scientist
Lived Experience with dysautonomia & chronic illness
Specializes in holistic approach for POTS, MCAS, autoimmune conditions
Real Stories from RAFT Members
I now have more energy and mental clarity. I've found ways to engage with my kids, partner, family and some close friends. This program has been the most helpful resource in my entire Long COVID journey.
I used to have to take only baths because I couldn't stand in the shower. Now I can stand in the shower, stand to cook a meal, and stand a lot longer than I used to be able to. These skills are things you can take with you for a lifetime.
Participating in this program has been truly life changing. The coaches made me feel comfortable and are incredibly knowledgeable. The program has helped me greatly improve my mobility and functioning.
I now have more energy and mental clarity. I've found ways to engage with my kids, partner, family and some close friends. This program has been the most helpful resource in my entire Long COVID journey.
I used to have to take only baths because I couldn't stand in the shower. Now I can stand in the shower, stand to cook a meal, and stand a lot longer than I used to be able to. These skills are things you can take with you for a lifetime.
Participating in this program has been truly life changing. The coaches made me feel comfortable and are incredibly knowledgeable. The program has helped me greatly improve my mobility and functioning.
I now have more energy and mental clarity. I've found ways to engage with my kids, partner, family and some close friends. This program has been the most helpful resource in my entire Long COVID journey.
I used to have to take only baths because I couldn't stand in the shower. Now I can stand in the shower, stand to cook a meal, and stand a lot longer than I used to be able to. These skills are things you can take with you for a lifetime.
Participating in this program has been truly life changing. The coaches made me feel comfortable and are incredibly knowledgeable. The program has helped me greatly improve my mobility and functioning.
This Isn't Another Cookie-Cutter Program
We recognize there are multiple versions of Long COVID, and your recovery plan needs to reflect that reality.
We will never claim that one single method will heal you.
Recovery requires nutrition support, movement coaching, nervous system work, breathwork, and community — all working together.
Life is unpredictable. Your recovery doesn't have to be.
You'll walk away with a personalized toolkit that works for your version of chronic illness, your lifestyle, and your current capacity.
This program is perfect if you:
RAFT Might Not Be Right If You...
✖ Prefer someone to direct every step rather than learning to make adjustments over time.
✖ Want daily 1:1 accountability instead of a mix of guided structure and self-paced work.
✖ Feel completely overwhelmed and aren’t in a place to make small, gradual changes yet.
Frequently Asked Questions
Yes. You will have lifetime access to the modules and the opportunity to continue with community support.
Is there ongoing support after the 6 months?
The modules are self-paced, and calls are optional but recommended. Most people spend 1-2 hours per week on program activities.
How much time does this require?
We meet you where you are. If movement isn't appropriate yet, we focus on building stability, recovery strategies and preparing your body for when movement is appropriate.
What if I’m too sick to exercise?
No. If you're dealing with chronic fatigue, post-viral symptoms, or suspect you have Long COVID, this program can help.
Do I need a Long COVID diagnosis to join?
RAFT provides a clear framework you can work through independently with support available. 1:1 coaching is highly personalized with more directed care.
How is this different from your 1:1 coaching?
If you select RAFT Essentials for an entirely independent journey and you desire more support, you can add 6 months of group coaching at any time that feels right for you.
What if I chose RAFT Essentials and decide that I want to receive group support?
Community members can add individual coaching sessions with either coach for an additional fee to receive more personalized support. Availability is limited.
What if I chose RAFT Community to join the group coaching, but then decide I want a 1:1 call?
If you aren’t sure which level is best to suit your needs, please email Dr. Meg at admin@risingtidesrecovery.com.
What if I am unsure which support level is right for me?
Do I have to be functioning at a certain level to participate in this program?
How I Can Help
For HealthCare Providers
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