
In honor of my birthday month, I want to dedicate this blog post to a health issue that I know only too well. Burnout is a topic that I want to educate everyone on because I dealt with it for a LONG time. I was the woman who never sat down, worked out every day, watched every calorie that went into my body, never said “no” to any social invitation, etc. I pushed and pushed myself until finally my body started to fight back. I experienced extreme GI discomfort, severe anxiety, couldn’t get out of bed in the morning and was fatigued all day long. It has taken years for me to heal my body (and really my mind as well). So here is some information on Burnout and why we all should take it seriously.
What Is Burnout and Its Link to Cortisol?
Burnout isn’t just mental exhaustion—it’s often a physiological imbalance driven by prolonged stress. At the heart of this is cortisol, your body’s primary stress hormone. Cortisol is essential in small doses, helping regulate your energy and respond to challenges. But when stress persists, cortisol can become dysregulated, leading to symptoms such as:
Fatigue (even at rest) and afternoon energy dips
Brain fog
Poor Sleep
Immune Suppression
Cravings (salty or sugary foods)
Difficulty Managing Stress
Anxiety
I provide my clients with tools to address burnout by balancing cortisol levels through diet and lifestyle. Let’s dig into Cortisol and Burnout a little more.
1. Understanding Cortisol Dysregulation in Burnout
Cortisol follows a daily rhythm, peaking in the morning to help you wake up and gradually tapering off toward the evening to promote restful sleep. Chronic stress, however, can disrupt this rhythm:
High Cortisol: Linked to anxiety, trouble sleeping, and inflammation.
Low Cortisol: Associated with extreme fatigue, low motivation, and brain fog. I help clients focus on restoring this rhythm by supporting their adrenal health and their body’s stress-response system.
2. Functional Nutrition Strategies for Cortisol Balance
A. Stabilize Blood Sugar Levels Cortisol plays a role in blood sugar regulation. Spikes and crashes in glucose can overwork the adrenal glands. Here is what I advise all my clients:
Eat Balanced Meals: Include protein, healthy fats, and fiber to prevent energy dips.
Example: Grilled chicken with avocado, roasted sweet potato, and steamed broccoli.
Avoid Processed Sugars: They trigger a cortisol spike followed by a crash.
B. Support Your Adrenal Glands with Nutrient-Rich Foods Certain nutrients are vital for adrenal function and cortisol regulation:
Vitamin C: Supports cortisol metabolism.
Sources: Bell peppers, oranges, kiwi, and strawberries.
Magnesium: Reduces cortisol release and promotes relaxation.
Sources: Pumpkin seeds, spinach, almonds, and dark chocolate.
B Vitamins (especially B5 and B6): Crucial for energy and adrenal support.
Sources: Eggs, legumes, whole grains, and leafy greens.
C. Incorporate Adaptogens for Stress Resilience Adaptogenic herbs help regulate the stress response and balance cortisol levels.
Ashwagandha: Shown to lower cortisol and improve stress tolerance.
Rhodiola Rosea: Enhances energy and reduces fatigue.
Holy Basil (Tulsi): Supports adrenal function and promotes calm. Incorporate these into teas, smoothies, or supplements. Here is one supplement that I love for adrenal support:
Gaia PRO Daytime HPA
Buy it here: https://us.fullscript.com/welcome/younique-balance
D. Focus on Anti-Inflammatory Foods Chronic stress and high cortisol levels can lead to inflammation. Combat this with an anti-inflammatory diet:
Foods to Add: Fatty fish (salmon, mackerel), turmeric, ginger, berries, and dark leafy greens.
Foods to Avoid: Processed foods, trans fats, and excessive caffeine or alcohol.
3. Lifestyle Practices to Complement Diet
Diet is only part of the puzzle. Lifestyle habits can significantly influence cortisol levels. All of these areas are focused on in 1:1 coaching with clients:
Prioritize Sleep: Poor sleep disrupts cortisol rhythm. Aim for 7–9 hours and create a calming bedtime routine.
Practice Mindful Eating: Stress-eating can exacerbate cortisol dysregulation. Focus on slow, intentional meals.
Exercise Strategically: Opt for gentle movement like yoga or walking to avoid overtaxing the adrenal glands.
Embrace Stress-Reduction Techniques: Meditation, deep breathing, or time in nature can lower cortisol levels.
4. Sample Day for Burnout Recovery
Morning (Cortisol Peak): Warm lemon water followed by a high-protein breakfast like scrambled eggs with sautéed spinach and avocado. If you are going to drink caffeine, it needs to be AFTER you eat to not spike cortisol levels.
Mid-Morning Snack: A handful of almonds and a clementine.
Lunch: Grilled salmon with quinoa, steamed asparagus, and a mixed greens salad.
Afternoon Snack: Smoothie with almond milk, a handful of spinach, frozen berries, and a scoop of ashwagandha powder.
Dinner (Cortisol Taper): Lentil stew with roasted root vegetables and turmeric.
Evening Wind-Down: Chamomile or holy basil tea.
5. Long-Term Recovery and Resilience
Burnout recovery is a marathon, not a sprint. Take small steps to ensure long-term lifestyle changes. By nourishing your body with foods that stabilize cortisol and support adrenal health, you’re not just addressing the symptoms of burnout—you’re equipping your body to better handle future stress.
Burnout can feel overwhelming, I am here to support you if you need further guidance. You have the power to recalibrate your cortisol levels and restore your energy. Remember, every small choice—from the food you eat to the habits you adopt—moves you closer to balance and vitality.
Looking for support or want to get your cortisol levels tested? Shoot me an email at jen@youniquebalancehc.com or book a call here: https://l.bttr.to/Y9HOt
Comments