Rebuild Your Energy with These Foods
What to eat when you’re exhausted and overwhelmed (because we’ve all been there!).
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Burnout doesn’t just drain your energy; it changes how your body feels, functions, and even how it processes food. When you’re in that state of constant exhaustion and overwhelm, your body is quietly asking for help. And while no single meal can magically fix burnout, the right foods can be a lifeline, gently supporting your body while you rebuild your energy reserves.
Let’s talk about what to eat when you’re running on empty—choices that truly nourish you without adding to the stress.
What to do when you’re feeling exhausted and overwhelmed.
Why Burnout Changes Your Relationship With Food
When you’re burnt out, your body is likely stuck in a chronic stress state, also known as fight-or-flight mode. In this state, your stress hormones, like cortisol, are elevated, which can mess with your appetite, digestion, and cravings.
You might find yourself skipping meals because you’re too overwhelmed to think about food or craving sugary, carb-heavy snacks that give you a quick hit of energy but leave you feeling even more depleted later.
The key is understanding what your body needs most in these moments; foods that:
Stabilize your energy
Support your nervous system
Are easy to digest
Start with Stabilizing Blood Sugar
One of the first steps to feeling better is leveling out your blood sugar. Burnout thrives on spikes and crashes, which is why reaching for a candy bar or a bag of chips feels good for a moment but leaves you feeling worse afterward.
Focus on meals and snacks that combine protein, healthy fats, and fiber. This trio helps slow the release of sugar into your bloodstream, keeping your energy steady.
For example, instead of grabbing toast on its own, pair it with avocado and a boiled egg. If you’re short on time, a handful of almonds and a piece of fruit can work wonders.
Magnesium: The Stress Mineral
Magnesium is often called nature’s relaxer, and for good reason. It helps calm your nervous system, supports muscle relaxation, and can even improve sleep—all of which are critical when you’re burnt out.
Foods rich in magnesium include:
Leafy greens like spinach and kale
Nuts and seeds
Bananas
Dark Chocolate (the good kind, with at least 70% cocoa)
Adding these foods to your day doesn’t have to be complicated. Think: a smoothie with spinach and almond butter or a quick bowl of oatmeal topped with pumpkin seeds and a few dark chocolate shavings.
Don’t Forget Hydration
Exhaustion often masks dehydration, and when you’re stressed, your body burns through water more quickly. But here’s the thing: not all hydration is created equal. Burnout often leaves your body low on electrolytes, so plain water might not be enough.
Adding a pinch of sea salt and a squeeze of lemon to your water can help replenish these lost minerals. Herbal teas, like chamomile or rooibos, can also provide a soothing hydration boost.
Easy-to-Digest Foods Are Key
When you’re burnt out, digestion often slows down as your body prioritizes managing stress over breaking down food. This can leave you feeling bloated, sluggish, or just "off" after meals.
Stick to foods that are easy on your system, such as:
Cooked vegetables, like roasted carrots or steamed zucchini, are gentler than raw salads.
Simple proteins, like baked chicken or soft-cooked eggs, require less effort for your body to process.
And complex carbs like sweet potatoes or quinoa can provide energy without overwhelming your digestion.
Support Your Gut Health
Chronic stress doesn’t just wear you down mentally, it impacts your gut, too. It can disrupt the balance of bacteria in your microbiome, which plays a huge role in digestion, mood, and energy.
Incorporating fermented foods like yogurt, kefir, sauerkraut, or miso can help rebalance your gut. If these aren’t part of your usual routine, start small—a spoonful of kimchi with your meal or a bit of miso stirred into soup.
Small, Frequent Meals Over Big Feasts
When you’re overwhelmed, the idea of preparing or eating a big meal can feel daunting. Smaller, more frequent meals might be the answer. They’re easier to digest and can help keep your energy stable throughout the day.
Think of it as grazing with purpose: a slice of whole-grain toast with nut butter mid-morning, a small salad with roasted chicken at lunch, or some hummus with carrots in the afternoon. These little moments of nourishment add up.
Rebuild with Vitamin B-Rich Foods
Burnout depletes your body of B vitamins, which are essential for energy production and stress management. Foods like eggs, salmon, avocado, and whole grains are rich in these nutrients and can help your body recover.
If your appetite feels nonexistent, start with something simple like a slice of whole-grain toast topped with mashed avocado and a sprinkle of sea salt. Even small doses of these nutrient-rich foods can make a difference.
Gentle, Nourishing Meals for Burnout
What does a burnout-friendly meal look like? It’s comforting, easy to prepare, and loaded with nutrients that support your body’s recovery. Here is a suggestion for a day when you feel exhausted:
For breakfast, try a warm bowl of oats cooked in almond milk, topped with chia seeds, sliced banana, and a drizzle of honey or yogurt.
For lunch, a simple soup made with lentils, spinach, and sweet potatoes can feel both grounding and energizing.
If you want a snack, pair protein with healthy fat such as carrot sticks and hummus.
Dinner could be baked salmon with roasted broccoli and quinoa—quick, simple, and nutrient-dense.
When you’re burnt out, food isn’t just fuel—it’s medicine. It’s a way to ground yourself, stabilize your energy, and remind your body that you’re listening to what it needs.
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