Burnout Recovery and Nutrition: What to Eat When You're Running on Empty
Burnout isn’t just a rough patch. It’s a full-body and brain shutdown from chronic stress that leaves you physically drained, emotionally numb, and mentally foggy. And while rest and managing stress are essential, there's another piece that can make or break your recovery: nutrition. Food is not just fuel, it's the raw materials your body uses to repair itself. The right nutrients rebuild your nervous system, stabilize your hormones, and bring your brain chemistry back online.
If you're suffering from burnout, eating intentionally isn't a luxury, it’s a vital part of the road back to health. There is no magic diet here, but good old fashioned common sense eating – lots of fruits and veggies, complex carbs, some protein – probably more than you’re currently eating, and some healthy fats.
Lets take a look at some of the effects of burnout and what nutrients your body needs to recover.
How Burnout Impacts Your Body
Burnout is more than feeling tired, it’s a physiological breakdown triggered by prolonged stress and the overactivation of your body's survival mechanisms. When you're in a state of chronic stress, your hypothalamic-pituitary-adrenal (HPA) axis stays stuck in high gear. Here's how that wears your body down:
Elevated cortisol levels: Constant stress floods your system with cortisol, which over time disrupts your sleep cycle, increases belly fat, and weakens your immune response. Cortisol also pulls glucose from your tissues, spiking blood sugar and contributing to insulin resistance. All this can lead to symptoms like low energy, poor stress tolerance, brain fog, and frequent illness.
Nutrient depletion: Chronic stress drains your stores of magnesium, B vitamins, vitamin C, zinc, and omega-3 fatty acids—nutrients essential for mood, energy, and immune function.
Blood sugar instability: High cortisol levels interfere with insulin, leading to blood sugar swings that trigger irritability, cravings, fatigue, and poor concentration.
Gut dysfunction: Stress changes gut motility, reduces stomach acid, and disrupts your microbiome. This can cause bloating, indigestion, constipation, or diarrhea, and impair nutrient absorption.
Inflammation and oxidative stress: Burnout increases inflammation throughout the body, which contributes to muscle pain, joint stiffness, and neurological symptoms. The brain is especially vulnerable, leading to mood swings, anxiety, and cognitive decline.
Disrupted neurotransmitter production: Nutrient losses and inflammation impair your ability to produce serotonin, dopamine, and GABA - critical brain chemicals that regulate mood, motivation, and relaxation.
Nutrition plays a key role in repairing this damage. By restoring depleted nutrients, supporting hormone function, and regulating inflammation, your body can begin to shift out of survival mode and back into healing mode.
Macronutrients: What They Do and How Much You Need
To recover, you need all three macronutrients: protein, fat, and carbohydrates. Each plays a unique role in healing your body from burnout.
Protein:
Protein provides amino acids that are the building blocks for hormones, enzymes, and neurotransmitters like dopamine and serotonin. It helps to repair muscle and tissue, and stabilizes blood sugar when paired with carbs.
Best sources:
Eggs (1 large egg = 6g protein)
Chicken or turkey breast (3 oz = ~26g protein)
Greek yogurt (3/4 cup = ~17g protein)
Lentils (1 cup cooked = ~18g protein)
Tofu or tempeh (1/2 block = ~20g protein)
Hemp seeds (3 tbsp = ~10g protein)
Pro tip: Aim for 20–30g of protein per meal, especially at breakfast to stabilize blood sugar and mood.
Carbohydrates:
Carbs aren’t your enemy. Complex carbohydrates are essential for your brain, especially during burnout. They are fuel for your body and the preferred fuel for your brain. They support serotonin production (which boosts mood and sleep), and help to prevent cortisol spikes.
Best sources:
Sweet potatoes
Brown rice or quinoa
Oats
Whole grain bread
Chickpeas
Pro tip: Include 1/2 to 1 cup of complex carbs with each meal. Combine with protein and fat to slow the absorption and prevent energy crashes.
Fats:
Your brain is nearly 60% fat. Fats, especially omega-3s, are critical for reducing inflammation, improving cognition, and balancing mood. They build brain cell membranes, slow digestion to keep energy stable, and help us absorb fat-soluble vitamins A, D, E and K.
Best sources:
Avocado
Olive oil
Chia seeds
Walnuts
Salmon
Pro tip: Include 1–2 servings of healthy fats at each meal.
Key Micronutrients for Burnout Recovery and Where to Find Them
While macronutrients provide the energy and structure your body needs, micronutrients are also essential. They connect and activate the systems that regulate enzymes, hormones, and brain chemicals needed to stabilize mood, reduce stress, and restore function. Here are some of the most important vitamins and minerals for burnout recovery and the best food sources for each.
Magnesium supports sleep, muscle relaxation, blood sugar control, and nervous system regulation.
Top sources:
Pumpkin seeds
Spinach
Black beans
Dark chocolate
Almonds
B Vitamins: Especially B6, B12, and folate help to build energy. They support energy production in our cells, help create neurotransmitters, and lessen our stress response.
Top sources:
Eggs (B12, biotin)
Leafy greens (folate)
Salmon (B6, B12, niacin)
Liver (B12, folate, B6)
Nutritional yeast (B-complex, especially B12 if fortified)
Vitamin C: Depleted quickly during stress, vitamin C supports adrenal function, immune defense, and collagen production.
Top sources:
Red bell peppers
Oranges
Kiwi
Strawberries
Broccoli
Pro tip: If none of these are your favourites, most fruits and vegetables contain vitamin C.
Omega-3 Fatty Acids: Help to reduce inflammation, support brain cell structure, and regulate mood.
Top sources:
Salmon
Sardines
Walnuts
Chia seeds
Flaxseeds
Iron: Iron is needed for red blood cell production and oxygen transport. Iron deficiency can worsen fatigue and brain fog.
Top sources:
Red meat
Lentils
Tofu
Spinach
Pumpkin seeds
Pro Tip: Pair iron with vitamin C-rich foods to enhance absorption.
Zinc: Supports immune function, wound healing, and stress regulation.
Top sources:
Oysters
Beef
Chickpeas
Cashews
Hemp seeds
Pumpkin seeds
Eating a variety of whole foods from these categories helps replenish the nutrients most affected by stress. These micronutrients don’t just help you feel better—they help your body function better.
Small Steps, Big Impact
You can’t out-sleep a nutrient deficit. If you’re dealing with burnout, food becomes your recovery tool. Start small: Prioritize protein, hydrate consistently, and add colour to your plate when you can. Healing from burnout doesn’t require perfection. Just presence. Consistent, simple meals restore your body one bite at a time.
Rebecca
P.S. If this sounds overwhelming, and you are wondering how to eat a nutritious diet when you can barely make it off the sofa – stay tuned for the next article in this series (Burnout Recovery and Nutrition: How to Eat When You're Running on Empty), where we will take a look at strategies that take some of the work out of a nutritious diet.
P.P.S If you missed the first five articles, you can catch them here:
