Burnout is more than feeling tired – it’s a chronic state of physical, emotional, and mental exhaustion that affects both women and men. In this episode of the Her Health™ Podcast, Dr Simone Silver – functional medicine practitioner and hormone specialist – breaks down what burnout really is, how it develops, and practical strategies to regain energy, resilience, and balance.
Rapid-Fire: What Helps vs. Sabotages Stress
Dr Silver kicked off the episode with a fun and eye-opening rapid-fire rating of habits that can help or hinder recovery when stressed:
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High-intensity exercise every day: 4/10 – can increase cortisol in already stressed individuals.
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Caffeine first thing in the morning: 2/10 – not ideal unless you’re “caffeine-immune.”
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Sleeping more than 9 hours: 10/10 – Dr Silver described this as “bliss for the brain.”
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Reading business books before bed: 4/10 – not recommended; keeps the brain wired instead of calm.
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Magnesium supplementation: 9/10 – great for supporting relaxation and sleep.
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Adaptogens like ashwagandha: 7–8/10 – helpful for some; responses vary but can be very effective.
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Intermittent fasting: 1–2/10 – not for everyone; may spike cortisol if blood sugar drops in stressed individuals.
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Ketogenic diet: ✓ – sustained glucose release and stabilised blood sugar can support a stressed system.
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Saying yes to social events when exhausted: 0/10 – honouring energy limits is crucial.
Burnout vs. Chronic Stress
Dr Silver explained that burnout is not just being tired or stressed. It sits at the far end of the stress spectrum:
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Healthy stress: Short-term, adaptive, and followed by recovery.
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Chronic stress: A constant state of alert, leading to maladaptive (unhealthy) changes in the body and brain.
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Burnout: Occurs when prolonged stress depletes energy reserves, leaving the body and mind exhausted.
Early warning signs of burnout include restlessness, a busy or “wired” brain, tension, emotional volatility, and disturbed sleep. Women may be especially vulnerable due to juggling careers, parental and caregiving responsibilities, and societal expectations.
How Stress Impacts the Body
Simone described the stress response system as a triangle:
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The Brain: Detects threats and directs the body’s response via the pituitary gland (the brain’s “control room”).
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Adrenal Glands: Produce cortisol and adrenaline to fuel the fight-or-flight response.
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Autonomic Nervous System: Balances the sympathetic (fight or flight) and parasympathetic (rest and recover) branches.
Chronic stress floods the body with cortisol, impairing neurotransmitters such as serotonin, GABA, and dopamine, which regulate mood, motivation, and calm. Stress also disrupts the gut–brain axis, altering microbiome balance and compounding neurotransmitter depletion – a true double whammy.
How Chronic Stress Affects Immunity
Dr Silver explained that chronic stress profoundly affects immune function. When the body remains in a constant state of alert, immunity becomes dysregulated. This may appear as:
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Weakened immune defences, leading to frequent infections
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Chronic immune overactivation, driving ongoing inflammation
This inflammatory state can manifest as eczema, asthma, or autoimmune conditions. Simone noted that chronic, low-grade inflammation is a common pathway through which many serious diseases develop over time – reinforcing that unmanaged stress impacts long-term health, not just how we feel.
Wired but Tired: Understanding Chronic Stress
A hallmark symptom of chronic stress is feeling wired but tired. Stress simultaneously activates the sympathetic nervous system while depleting key neurochemicals, leaving individuals fatigued yet anxious, irritable, unfocused, and struggling with sleep.
The Hormonal Cost of Chronic Stress
Dr Silver explained that chronic stress significantly influences hormonal fluctuations across the menstrual cycle. Prolonged stress interacts with female hormones – particularly progesterone, which plays a key calming role by stimulating GABA.
When stress depletes progesterone, women may experience increased anxiety, irritability, emotional sensitivity, and more severe PMS. Stress also rapidly depletes magnesium, intensifying restlessness, anxiety, and emotional overwhelm.
Pausing and Reconnecting: First Steps to Recovery
Recovery begins with awareness and intentional pauses. Even a five-minute break can help reset the nervous system and signal safety. During these moments, tuning into physical and emotional signals – such as gut tension, headaches, mood changes, difficult periods, or sleep disruption – is essential.
Dr Silver likened the body to a garden: with consistent care, you can nurture what supports growth and remove what no longer serves you. These small, intentional actions form the foundation of recovery.
Lifestyle Foundations: Sleep, Nutrition, and Movement
Before supplements, Simone emphasised strengthening the three pillars of recovery:
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Sleep: Non-negotiable for physical and mental restoration
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Nutrition: Balanced, steady energy using flexible guidelines like the 80/20 rule
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Movement: Gentle, supportive, and enjoyable
Occasional indulgences – chocolate, a night out, or a glass of bubbly – are encouraged when they complement, rather than replace, these foundations.
Supplements to Support Burnout Recovery
Simone described supplements are support tools, not solutions. She recommended starting with foundational support, including:
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Magnesium
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B vitamins
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Omega-3 fatty acids
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Vitamin D
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Probiotics
Targeted support may include curcumin for inflammation, adaptogens like ashwagandha, or nutrients supporting serotonin, dopamine, and GABA – always personalised to individual needs.
Dr Silver’s Top Tip for Supporting Stress
Burnout doesn’t just drain energy – it suppresses creativity, libido, and motivation. Dr Silver encouraged incorporating joy and creative expression daily. Music, art, nature, and joyful movement help stimulate dopamine and serotonin, restoring calm and clarity.
By intentionally pausing, tuning into your body, and meeting emotional and physical needs, the nervous system can recalibrate. Supported by restorative sleep, nourishing food, gentle movement, and personalised supplementation, recovery from chronic stress and burnout can become sustainable.
Use code “HERHEALTH” at checkout for 20% off your next order.
This content is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new supplement, especially if pregnant, nursing, managing a medical condition, or taking prescription medication.
