🕯️ Burnout
HPA-axis dysregulation
Exhaustion, cynicism, "wired but tired", poor recovery.
One genuine daily downshift, plus morning light.
Burnout recovery needs real downregulation, not more optimisation — the win is making yourself actually stop.
Move — the mechanics that fix it: Deload + restore
Reduce total load, protect sleep, gentle movement; adaptogens support the stress response.
- Inchworm
- Knee Circles
- Superman
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Kiwi fruit (local SG)
- Salmon (cooked) (local SG)
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Blueberries (local SG)
Daily nutrient targets: magnesium: 400mg (goal), sugar: 30g (limit), omega3: 2000mg (goal), fiber: 30g (goal)
Stack — evidence-ranked compounds
- Ashwagandha (Withania somnifera) — ★★★★☆
- Rhodiola Rosea — ★★★☆☆
- Magnesium — ★★★★☆
- L-Theanine — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes burnout?
HPA-axis dysregulation. Exhaustion, cynicism, "wired but tired", poor recovery.
What exercises help burnout?
Key movements: Inchworm, Knee Circles, Superman, Isometric Chest Squeezes.
What should you eat for burnout?
Foods that support it: Kiwi fruit, Salmon (cooked), Spinach (cooked), Pumpkin seeds, Tofu (firm).
What supplements help burnout?
Evidence-ranked options: Ashwagandha (Withania somnifera), Rhodiola Rosea, Magnesium, L-Theanine, Omega-3 (EPA/DHA).