April 15, 2025 • 24 mins
Kris Harris kicks off season four of the Kore Kast with an episode tackling burnout recovery through the lens of cortisol regulation and strategic exercise. This episode explores why high-intensity workouts might worsen burnout while gentle movement can accelerate healing by rebalancing stress hormone patterns.
• Burnout is a state of chronic stress recognized by the WHO with physical, mental, and emotional symptoms affecting 77% of professionals
• Cortisol dysregulation is central to burnout – initially overproduced, then potentially becoming blunted as the HPA axis becomes exhausted
• High-intensity exercise creates significant cortisol spikes that can overwhelm an already compromised stress response system
• Gentle movement like walking, restorative yoga, and tai chi activates the parasympathetic nervous system and helps recalibrate cortisol rhythms
• Recovery exercise should be timed strategically – mid-morning is optimal for most, avoiding workouts within three hours of bedtime
• Supporting lifestyle factors include quality sleep, anti-inflammatory nutrition, mindfulness practices, social connection, and nature exposure
• Common recovery mistakes include the "more-is-better" approach to exercise and exercising with a punishment mindset
• Research shows moderate-intensity, time-restricted exercise programs are most effective for burnout recovery through cortisol management
Thank you for joining me on this episode of the Kore Kast. If you enjoyed today's episode, I'd love for you to share it with your friends and family and, if you're feeling generous, consider donating at the link provided in the description. For more resources, visit our website at www.kore-fit.com and follow us on Instagram at korefitness_az.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled you're joining me today
for an episode that might justchange your approach to healing
and recovery.
If you've been feelingconstantly exhausted,
unmotivated or just plain burnedout, today's episode is
especially for you.
(01:12):
We're diving deep intorecovering, strong cortisol
exercise and healing fromburnout.
I'll be sharing why the stresshormone cortisol plays such a
crucial role in your burnoutexperience and why your current
exercise routine might actuallybe hindering rather than helping
your recovery.
Throughout today's episode,we'll explore what burnout
(01:35):
really looks likephysiologically, how different
types of movement affect yourstress response and the
strategic approach to exercisethat can actually accelerate
your healing.
We'll also look at commonrecovery mistakes and the
complementary lifestyle factorsthat can make all the difference
.
Stay with me to discover how torebuild your energy and
resilience the right way.
(01:57):
Burnout isn't just a buzzword ora temporary feeling of being
tired.
It's a state of chronic stressthat has profound effects on
your entire system.
The World Health Organizationnow recognizes burnout as an
occupational phenomenoncharacterized by three
dimensions feelings of energydepletion or exhaustion,
increased mental distance fromone's job and reduced
(02:19):
professional efficacy.
In our always-on culture,burnout has reached epidemic
proportions.
Recent studies suggest that upto 77% of professionals have
experienced burnout at somepoint in their careers, with the
numbers rising dramaticallysince the pandemic began.
And contrary to popular belief,burnout isn't limited to
(02:42):
high-powered executives oremergency responders.
It can affect anyone in anyprofession, including
stay-at-home parents andstudents.
What makes burnout particularlyinsidious is how it infiltrates
every aspect of your well-being.
Mentally, you might experiencepersistent brain fog, difficulty
concentrating or a sense ofcynicism that you can't shake.
(03:04):
Emotionally, burnout oftenmanifests as detachment,
difficulty concentrating or asense of cynicism that you can't
shake.
Emotionally, burnout oftenmanifests as detachment,
irritability or evendepression-like symptoms, and
physically, that's where thingsget really interesting.
From a recovery perspective,your body responds to burnout
with a constellation of physicalsymptoms that signal something
is seriously wrong.
Chronic fatigue, that isnsomething is seriously wrong.
(03:24):
Chronic fatigue that isn'trelieved by sleep, unexplained
headaches or digestive issues,muscle tension and even a
weakened immune system, leavingyou vulnerable to every passing
cold.
Many people also reportdisrupted sleep patterns, either
inability to fall asleep orwaking frequently, despite
feeling exhausted.
The key to understanding burnoutrecovery lies in recognizing
(03:47):
that these aren't just randomsymptoms.
They're connected through yourbody's stress response system,
particularly through the hormonecortisol.
When you're in a state ofburnout, your normal cortisol
rhythm becomes dysregulated,which affects everything from
your energy levels to yourability to recover from exercise
.
This is why symptom-focusedapproaches often fall short.
(04:09):
Taking a sleeping pill mighthelp you rest temporarily, but
it doesn't address theunderlying hormonal imbalance.
Similarly, pushing yourselfthrough high-intensity workouts
might give you a temporaryendorphin boost, but could be
further taxing an alreadystressed system.
Understanding the physiologicalmechanisms behind burnout is
(04:30):
crucial, because recovery isn'tjust about feeling better.
It's about strategicallyrebuilding your body's
regulatory systems.
Without this knowledge, manywell-intentioned recovery
efforts can actually dig youdeeper into burnout.
By recognizing how your body'sstress response has been altered
, you can make informed choicesthat support true healing rather
(04:52):
than just masking symptoms.
Let's talk about cortisol, oftencalled the stress hormone,
which plays a starring role inthe burnout story.
Cortisol isn't inherently bad.
In fact, it's essential forsurvival.
When functioning properly,cortisol follows a natural
rhythm, peaking in the morningto help you wake up and
gradually declining throughoutthe day to allow for rest and
(05:15):
recovery at night.
This hormone is produced byyour adrenal glands and its
primary job is to help your bodyrespond to stress by increasing
glucose in your bloodstream,enhancing your brain's use of
that glucose and curbingfunctions that would be
non-essential in afight-or-flight situation.
In short, bursts, this responseis brilliant.
(05:37):
It gives you the energy andfocus to handle acute challenges
.
The problem arises when stressbecomes chronic, which is
exactly what happens in burnout.
Your body wasn't designed tosustain emergency-level cortisol
production for months or yearson end.
When you remain in a state ofpersistent stress, your cortisol
regulation system eventuallybegins to malfunction.
(05:59):
This dysregulation typicallyfollows a predictable pattern.
Initially, with chronic stress,your body produces excess
cortisol, leading to that wiredbut tired feeling many
experience.
In early burnout you mightnotice you're anxious, have
trouble sleeping, yet somehowpush through your days.
This is cortisol workingovertime.
(06:20):
As burnout progresses, thesystem that regulates cortisol,
called the HPA axis orhypothalamic pituitary adrenal
axis, becomes exhausted itself.
At this stage, your adrenalglands can no longer keep up
with the demand for cortisolproduction.
The result your cortisol levelsmay actually become blunted or
(06:41):
flattened throughout the day,losing that essential morning
peak and nighttime drop.
This flattened cortisol rhythmcreates a cascade of downstream
effects.
Without adequate morningcortisol, you feel exhausted
upon waking, regardless of howmuch you've slept.
Your body struggles to regulateblood sugar, leading to energy
(07:01):
crashes and cravings.
Inflammation increases becausecortisol normally helps control
inflammatory responses.
Your thyroid function may slowdown further, reducing your
energy and metabolism.
Cognitive function takes asignificant hit as well.
The hippocampus, crucial formemory formation, has abundant
cortisol receptors and canactually shrink under conditions
(07:24):
of chronic stress anddysregulated cortisol.
This explains the brain fog,forgetfulness and difficulty
concentrating that are hallmarksof burnout.
The connection between cortisoldysregulation and burnout
syndrome is so strong that someresearchers have proposed
measuring cortisol patterns as abiomarker for burnout diagnosis
(07:44):
.
Your subjective experience ofburnout has very real,
measurable physiologicalunderpinnings in these altered
hormonal patterns.
Understanding this connectionis critical because it explains
why recovery from burnout isn'tsimply about reducing stress or
getting more sleep, althoughthose are important components.
True recovery requiresresetting your cortisol rhythm
(08:07):
and rehabilitating your stressresponse system, which is where
strategic exercise becomes sucha powerful tool.
Now let's explore the complexrelationship between exercise
and cortisol levels, which iscritical to understand when
recovering from burnout.
Not all exercise affects yourhormonal system in the same way,
and what might be beneficialfor someone in peak health could
(08:28):
actually set back recovery forsomeone with burnout.
Exercise is a physical stressorand, like any stressor, it
triggers a cortisol response.
However, the magnitude andduration of this response vary
dramatically depending on thetype, intensity and duration of
the activity.
This is where the distinctionbecomes crucial for burnout
(08:50):
recovery.
High-intensity exercise thinksprint intervals, heavy
weightlifting or bootcamp-styleworkouts creates a significant
acute cortisol spike.
In a healthy individual withnormal cortisol regulation, this
spike is followed by a healthyrecovery period during which
cortisol returns to baseline andmay even drop lower than
(09:12):
pre-exercise levels, creating anoverall beneficial effect.
This is why high-intensityexercise can be stress-relieving
for many people, but forsomeone with burnout and already
dysregulated cortisol, theseintense workouts can worsen the
problem when your stressresponse system is already
compromised, adding thesubstantial stress of
(09:33):
high-intensity exercise canoverwhelm your body's ability to
recover.
Instead of experiencing thepost-exercise cortisol
normalization, your levels mayremain elevated for extended
periods or your system might notmount an adequate response at
all.
Either way, the net effect isfurther strain on an already
taxed system.
(09:54):
Gentler forms of movement createa markedly different hormonal
response.
Activities like walking, gentleyoga, tai chi and light
swimming tend to produce muchsmaller cortisol elevations or
may even help lower cortisollevels directly.
These activities stimulateparasympathetic nervous system
activity, your rest and digestsystem, which counteracts the
(10:17):
sympathetic fight-or-flightdominance common in burnout.
Research has shown that theselower-intensity exercises can
help recalibrate cortisolrhythms rather than disrupting
them further.
They provide enough physicalstimulus to maintain fitness and
deliver mood-enhancing benefitsthrough endorphin release,
without overtaxing the stressresponse system.
(10:37):
The timing of exercise alsosignificantly impacts its effect
on cortisol patterns.
Morning exercise that isn't toointense can help reinforce your
natural cortisol rhythm bysupporting that healthy morning
peak rhythm by supporting thathealthy morning peak.
Conversely, high-intensityexercise in the evening can
interfere with the naturalcortisol decline that should
(10:58):
happen before sleep, potentiallyworsening insomnia that often
accompanies burnout.
Duration matters too.
Extended exercise sessions,even at moderate intensities can
eventually trigger significantcortisol release.
For someone with burnout,shorter sessions of 20-30
(11:19):
minutes are typically bettertolerated than longer workouts
of an hour or more.
Perhaps most importantly,recovery capacity is drastically
reduced in burnout states.
While a healthy person mightfully recover from an intense
workout within 24-48 hours,someone with burnout might need
significantly longer.
This delayed recovery cancreate a dangerous cycle if
you're exercising too frequentlyor intensely, where each
(11:41):
workout pushes you further intocortisol dysregulation rather
than helping you climb out of it.
The key takeaway here is thatduring burnout recovery exercise
should be viewed as a gentlemedicine dosed appropriately to
heal rather than challenge yoursystem.
The goal isn't to avoid allexercise, but rather to find the
sweet spot where movementprovides benefits without
(12:02):
triggering additional stressresponses your body cannot
currently handle.
So how do we build an effectiveexercise routine when
recovering from burnout?
The key is thinking of movementas medicine, one that needs
precise dosing, timing andapplication to heal rather than
harm.
First, begin with an honestassessment of your current state
(12:22):
.
Are you experiencing profoundfatigue, mood disturbances or
physical symptoms like dizzinessor irregular heartbeat?
These suggest you may need tostart with the gentlest approach
possible.
If you're further along inrecovery, you might tolerate
slightly more challengingroutines.
For those in the acute phase ofburnout, I recommend starting
(12:43):
with what I call non-exercisemovement simple activities that
get your body moving withoutfeeling like a workout.
This might be a 10-minutestroll outside, gentle
stretching or basic mobilityexercises.
The goal here isn't fitnessgains, but rather
re-establishing a positiverelationship with movement and
(13:03):
giving your nervous systempositive input without stress,
as you progress.
Gradually introduce morestructured but still gentle
exercise.
Walking remains the goldstandard for burnout recovery.
Aim for 20-30 minutes at aconversational pace where you
can easily talk while walking,3-4 times per week.
Nature walks are particularlybeneficial, as natural
(13:27):
environments have been shown tolower cortisol levels
independent of the exerciseeffect.
Gentle yoga, particularlyrestorative or yin styles, can
be incredibly healing duringburnout recovery.
These practices emphasize theparasympathetic nervous system
activation that directlycounteracts the stress state.
Tai chi and qigong offersimilar benefits, combining
(13:49):
gentle movement with breathworkand meditative focus.
Timing your exercisestrategically is crucial.
Mid-morning tends to be optimalfor most people recovering from
burnout after your naturalcortisol peak, but not too late
in the day.
Avoid exercising within threehours of bedtime, as even gentle
(14:09):
activity can temporarily raisealertness and potentially
interfere with sleep quality.
Listen carefully to your body'sresponse after each session.
Feeling refreshed, morementally clear or experiencing
improved mood suggests you're onthe right track.
Feeling drained, wired orexperiencing worsened sleep the
(14:30):
night following exercise arewarning signs that you may need
to reduce intensity or duration.
As recovery progresses, you cancarefully introduce slightly
more challenging elements.
This might mean adding briefgentle intervals during walks,
perhaps 30 seconds of slightlybrisker walking alternated with
several minutes at your usualpace.
Or it could mean graduatingfrom restorative yoga to a
(14:53):
gentle flow class.
Strength training can beincorporated, but with
significant modifications.
Focus on body weight exercisesor very light weights.
Prioritize proper form and keepsessions under 30 minutes.
Allow at least 48 hours betweenstrength sessions for the same
muscle groups.
Variety is important bothphysiologically and
(15:14):
psychologically.
Rotating between differentforms of gentle movement
prevents both physicaladaptation, which would require
increasing intensity to continueseeing benefits, and mental
boredom.
Equally important is whatyou're not doing During burnout
recovery.
Temporarily removehigh-intensity interval training
, heavy weightlifting, marathontraining or any exercise that
(15:38):
leaves you feeling depleted.
These can return to yourroutine eventually, but only
after your stress responsesystem has normalized.
Remember that consistencytrumps intensity during recovery
.
That consistency trumpsintensity during recovery.
Five 20-minute gentle sessionsspread throughout the week will
support healing far better thanone exhausting workout followed
by days of complete inactivitybecause you're too depleted to
(16:01):
move.
While exercise provides acrucial foundation for healing
from burnout, it's mosteffective when supported by
other lifestyle factors thatwork together to regulate
cortisol and restore balance toyour body.
Think of these elements ascreating a healing ecosystem
where recovery can flourish.
Sleep quality and quantitydeserve top priority in your
(16:22):
recovery plan.
During deep sleep stages, yourbody actively repairs the damage
from chronic stress andrebalances hormone levels.
Aim for seven to 9 hours ofsleep, with consistent bedtimes
and waketimes, even on weekends.
Create a wind-down ritual thatsignals to your body that it's
time to transition to rest.
(16:43):
Dim lights, avoid screens forat least an hour before bed and
perhaps incorporate gentlestretching or meditation.
Your nutritional choicesprofoundly impact cortisol
regulation when recovering fromburnout.
Focus on anti-inflammatoryfoods that support hormone
balance.
Include plenty of leafy greens,colorful vegetables, quality
(17:05):
proteins and healthy fats, likethose found in avocados, olive
oil and fatty fish.
Fats like those found inavocados, olive oil and fatty
fish.
Complex carbohydrates likesweet potatoes, quinoa and oats
help maintain stable blood sugar, preventing the cortisol spikes
that come with glucose crashes.
Equally important is youreating pattern.
Skipping meals triggers stressresponses, so aim for regular,
(17:28):
balanced meals.
Some people benefit fromsmaller, more frequent meals
during burnout recovery, as thishelps maintain stable blood
sugar and energy levelsthroughout the day.
Hydration deserves specialmention.
Even mild dehydration increasescortisol output.
Carry water with you and sipconsistently throughout the day,
rather than gulping largeamounts occasionally.
(17:49):
Mindfulness practices create apowerful synergy with gentle
exercise and burnout recovery.
Even five minutes of consciousbreathing or meditation can
activate your parasympatheticnervous system, the rest and
digest mode that counterbalancesthe stress response.
Apps like Calm or Headspaceoffer guided sessions
specifically designed for stressreduction.
(18:11):
Connection is another vitalelement of healing.
Chronic stress often leads toisolation, yet quality social
interaction has been shown tolower cortisol levels and
improve recovery outcomes.
Prioritize time with supportivefriends and family who energize
rather than drain you.
Nature exposure deservesspecial mention as a
cortisol-lowering strategy.
(18:32):
Researchers have documentedsignificant reductions in stress
hormones after just 20 minutesin natural settings.
Combine this with gentleexercise by walking in parks,
gardens or woodlands whenpossible.
Time boundaries representanother crucial aspect of
burnout recovery.
Learn to say no to additionalcommitments, especially during
(18:54):
your healing phase.
Schedule buffer time betweenactivities rather than packing
your calendar, and includedeliberate rest periods in your
day.
Even 10 minutes of doingnothing can help reset your
stress.
Response Consider how theseelements work together.
Response Consider how theseelements work together.
A morning nature walk followedby a nourishing breakfast and
(19:15):
five minutes of meditationcreates a powerful
cortisol-regulating routine thatfar exceeds what any single
intervention could accomplishalone.
When it comes to recovering fromburnout, I've seen many people
make the same well-intentionedmistakes that ultimately delay
their healing.
Perhaps the most common erroris the more-is-better approach
to exercise.
(19:36):
There's a pervasive belief thatif some exercise is good, more
must be better, leading many tojump into intense training
regimens when their bodies arealready depleted.
This often manifests as divinginto high-intensity interval
training or long-duration cardiosessions in an attempt to sweat
out the burnout.
(19:56):
But remember, your bodyinterprets intense exercise as a
stressor.
When you're already in a stateof hormonal imbalance from
chronic stress, adding morephysical stress can further
dysregulate your cortisolpatterns and deepen the burnout.
Watch for warning signs thatyour exercise approach is
backfiring.
If you feel unusually fatiguedhours after your workout or the
(20:18):
next day, if your sleep qualitydeteriorates or if you
experience increasedirritability, these are signals
that your current regimen may betoo demanding.
Another red flag is whenexercise which should ultimately
energize you, consistentlyleaves you feeling drained.
Many also make the mistake ofexercising at the wrong time of
(20:39):
day for their cortisol rhythm.
High-intensity workouts in theevening can disrupt your natural
cortisol decline and interferewith sleep.
Similarly, demanding exercisefirst thing in the morning, when
cortisol is naturally highest,might amplify an already
dysregulated stress response.
The consistency trap is anotherpitfall, adopting an
(21:01):
all-or-nothing mentality whereyou either stick perfectly to a
routine or abandon it entirely.
This rigid thinking createsadditional pressure when
flexibility is what you needmost during recovery.
Perhaps most subtly damaging isexercising with the wrong
mindset.
Using movement as punishmentfor perceived failings or as a
(21:22):
way to earn food reinforcesstress patterns rather than
healing them.
Exercise during burnout recoveryshould feel nourishing, not
punishing.
If you recognize these patterns, adjust your approach.
Exercise during burnoutrecovery should feel nourishing,
not punishing.
If you recognize these patterns, adjust your approach.
Scale back intensity in favorof consistency.
Prioritize how you feel duringand after exercise over metrics
(21:42):
like calories burned or distancecovered.
Be willing to modify your plansday by day based on your energy
levels.
And remember that rest days arenot simply permitted.
They're essential components ofyour healing process.
Let's look at the researchbehind successful burnout
recovery through exercise andcortisol management.
A landmark study published inthe Journal of Applied
(22:05):
Physiology found thatindividuals with chronic stress
and elevated cortisol levelsshowed significant improvement
after implementingmoderate-intensity exercise
programs over an eight-weekperiod.
Unlike high-intensity protocols, these moderate sessions
actually lowered overallcortisol production while
improving mood and energy.
(22:25):
Dr Emily Richardson's researchat Stanford demonstrated that
time-restricted exercise,keeping workouts under 30-45
minutes, proved most beneficialfor burnout recovery patients.
Her team found that longersessions often triggered
additional cortisol spikes,while shorter, more frequent
movement, optimized recovery.
(22:46):
Consider Maya's story.
As a high-powered attorney, sheexperienced severe burnout
after three years of 70-hourwork weeks.
Her symptoms included insomnia,constant fatigue and weight
gain, despite hardly eating.
After cortisol testing revealedsevere dysregulation, maya
abandoned her punishing 5 amHIIT routines in favor of
(23:08):
afternoon walks, gentle yoga andstrength training just twice
weekly.
Within three months, her energyreturned, sleep improved and
her cortisol patterns normalized.
Perhaps most importantly,recovery from burnout isn't just
possible.
It's probable when approachedcorrectly.
The stories we shared todayaren't outliers.
(23:29):
They represent thousands whohave successfully navigated this
journey.
Your body has an extraordinarycapacity to rebalance when given
the right conditions.
The path forward isn't aboutpushing through or gritting your
teeth.
It's about intelligent recovery, working with your biology
rather than against it.
With patience, consistency andthe right approach to movement,
(23:52):
you can rebuild your resilienceand emerge stronger than before.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
(24:13):
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat korefitnessaz.
(24:37):
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Corecast and I'll see
you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled you're joining me today
for an episode that might justchange your approach to healing
and recovery.
If you've been feelingconstantly exhausted,
unmotivated or just plain burnedout, today's episode is
especially for you.
(01:12):
We're diving deep intorecovering, strong cortisol
exercise and healing fromburnout.
I'll be sharing why the stresshormone cortisol plays such a
crucial role in your burnoutexperience and why your current
exercise routine might actuallybe hindering rather than helping
your recovery.
Throughout today's episode,we'll explore what burnout
(01:35):
really looks likephysiologically, how different
types of movement affect yourstress response and the
strategic approach to exercisethat can actually accelerate
your healing.
We'll also look at commonrecovery mistakes and the
complementary lifestyle factorsthat can make all the difference
.
Stay with me to discover how torebuild your energy and
resilience the right way.
(01:57):
Burnout isn't just a buzzword ora temporary feeling of being
tired.
It's a state of chronic stressthat has profound effects on
your entire system.
The World Health Organizationnow recognizes burnout as an
occupational phenomenoncharacterized by three
dimensions feelings of energydepletion or exhaustion,
increased mental distance fromone's job and reduced
(02:19):
professional efficacy.
In our always-on culture,burnout has reached epidemic
proportions.
Recent studies suggest that upto 77% of professionals have
experienced burnout at somepoint in their careers, with the
numbers rising dramaticallysince the pandemic began.
And contrary to popular belief,burnout isn't limited to
(02:42):
high-powered executives oremergency responders.
It can affect anyone in anyprofession, including
stay-at-home parents andstudents.
What makes burnout particularlyinsidious is how it infiltrates
every aspect of your well-being.
Mentally, you might experiencepersistent brain fog, difficulty
concentrating or a sense ofcynicism that you can't shake.
(03:04):
Emotionally, burnout oftenmanifests as detachment,
difficulty concentrating or asense of cynicism that you can't
shake.
Emotionally, burnout oftenmanifests as detachment,
irritability or evendepression-like symptoms, and
physically, that's where thingsget really interesting.
From a recovery perspective,your body responds to burnout
with a constellation of physicalsymptoms that signal something
is seriously wrong.
Chronic fatigue, that isnsomething is seriously wrong.
(03:24):
Chronic fatigue that isn'trelieved by sleep, unexplained
headaches or digestive issues,muscle tension and even a
weakened immune system, leavingyou vulnerable to every passing
cold.
Many people also reportdisrupted sleep patterns, either
inability to fall asleep orwaking frequently, despite
feeling exhausted.
The key to understanding burnoutrecovery lies in recognizing
(03:47):
that these aren't just randomsymptoms.
They're connected through yourbody's stress response system,
particularly through the hormonecortisol.
When you're in a state ofburnout, your normal cortisol
rhythm becomes dysregulated,which affects everything from
your energy levels to yourability to recover from exercise
.
This is why symptom-focusedapproaches often fall short.
(04:09):
Taking a sleeping pill mighthelp you rest temporarily, but
it doesn't address theunderlying hormonal imbalance.
Similarly, pushing yourselfthrough high-intensity workouts
might give you a temporaryendorphin boost, but could be
further taxing an alreadystressed system.
Understanding the physiologicalmechanisms behind burnout is
(04:30):
crucial, because recovery isn'tjust about feeling better.
It's about strategicallyrebuilding your body's
regulatory systems.
Without this knowledge, manywell-intentioned recovery
efforts can actually dig youdeeper into burnout.
By recognizing how your body'sstress response has been altered
, you can make informed choicesthat support true healing rather
(04:52):
than just masking symptoms.
Let's talk about cortisol, oftencalled the stress hormone,
which plays a starring role inthe burnout story.
Cortisol isn't inherently bad.
In fact, it's essential forsurvival.
When functioning properly,cortisol follows a natural
rhythm, peaking in the morningto help you wake up and
gradually declining throughoutthe day to allow for rest and
(05:15):
recovery at night.
This hormone is produced byyour adrenal glands and its
primary job is to help your bodyrespond to stress by increasing
glucose in your bloodstream,enhancing your brain's use of
that glucose and curbingfunctions that would be
non-essential in afight-or-flight situation.
In short, bursts, this responseis brilliant.
(05:37):
It gives you the energy andfocus to handle acute challenges
.
The problem arises when stressbecomes chronic, which is
exactly what happens in burnout.
Your body wasn't designed tosustain emergency-level cortisol
production for months or yearson end.
When you remain in a state ofpersistent stress, your cortisol
regulation system eventuallybegins to malfunction.
(05:59):
This dysregulation typicallyfollows a predictable pattern.
Initially, with chronic stress,your body produces excess
cortisol, leading to that wiredbut tired feeling many
experience.
In early burnout you mightnotice you're anxious, have
trouble sleeping, yet somehowpush through your days.
This is cortisol workingovertime.
(06:20):
As burnout progresses, thesystem that regulates cortisol,
called the HPA axis orhypothalamic pituitary adrenal
axis, becomes exhausted itself.
At this stage, your adrenalglands can no longer keep up
with the demand for cortisolproduction.
The result your cortisol levelsmay actually become blunted or
(06:41):
flattened throughout the day,losing that essential morning
peak and nighttime drop.
This flattened cortisol rhythmcreates a cascade of downstream
effects.
Without adequate morningcortisol, you feel exhausted
upon waking, regardless of howmuch you've slept.
Your body struggles to regulateblood sugar, leading to energy
(07:01):
crashes and cravings.
Inflammation increases becausecortisol normally helps control
inflammatory responses.
Your thyroid function may slowdown further, reducing your
energy and metabolism.
Cognitive function takes asignificant hit as well.
The hippocampus, crucial formemory formation, has abundant
cortisol receptors and canactually shrink under conditions
(07:24):
of chronic stress anddysregulated cortisol.
This explains the brain fog,forgetfulness and difficulty
concentrating that are hallmarksof burnout.
The connection between cortisoldysregulation and burnout
syndrome is so strong that someresearchers have proposed
measuring cortisol patterns as abiomarker for burnout diagnosis
(07:44):
.
Your subjective experience ofburnout has very real,
measurable physiologicalunderpinnings in these altered
hormonal patterns.
Understanding this connectionis critical because it explains
why recovery from burnout isn'tsimply about reducing stress or
getting more sleep, althoughthose are important components.
True recovery requiresresetting your cortisol rhythm
(08:07):
and rehabilitating your stressresponse system, which is where
strategic exercise becomes sucha powerful tool.
Now let's explore the complexrelationship between exercise
and cortisol levels, which iscritical to understand when
recovering from burnout.
Not all exercise affects yourhormonal system in the same way,
and what might be beneficialfor someone in peak health could
(08:28):
actually set back recovery forsomeone with burnout.
Exercise is a physical stressorand, like any stressor, it
triggers a cortisol response.
However, the magnitude andduration of this response vary
dramatically depending on thetype, intensity and duration of
the activity.
This is where the distinctionbecomes crucial for burnout
(08:50):
recovery.
High-intensity exercise thinksprint intervals, heavy
weightlifting or bootcamp-styleworkouts creates a significant
acute cortisol spike.
In a healthy individual withnormal cortisol regulation, this
spike is followed by a healthyrecovery period during which
cortisol returns to baseline andmay even drop lower than
(09:12):
pre-exercise levels, creating anoverall beneficial effect.
This is why high-intensityexercise can be stress-relieving
for many people, but forsomeone with burnout and already
dysregulated cortisol, theseintense workouts can worsen the
problem when your stressresponse system is already
compromised, adding thesubstantial stress of
(09:33):
high-intensity exercise canoverwhelm your body's ability to
recover.
Instead of experiencing thepost-exercise cortisol
normalization, your levels mayremain elevated for extended
periods or your system might notmount an adequate response at
all.
Either way, the net effect isfurther strain on an already
taxed system.
(09:54):
Gentler forms of movement createa markedly different hormonal
response.
Activities like walking, gentleyoga, tai chi and light
swimming tend to produce muchsmaller cortisol elevations or
may even help lower cortisollevels directly.
These activities stimulateparasympathetic nervous system
activity, your rest and digestsystem, which counteracts the
(10:17):
sympathetic fight-or-flightdominance common in burnout.
Research has shown that theselower-intensity exercises can
help recalibrate cortisolrhythms rather than disrupting
them further.
They provide enough physicalstimulus to maintain fitness and
deliver mood-enhancing benefitsthrough endorphin release,
without overtaxing the stressresponse system.
(10:37):
The timing of exercise alsosignificantly impacts its effect
on cortisol patterns.
Morning exercise that isn't toointense can help reinforce your
natural cortisol rhythm bysupporting that healthy morning
peak rhythm by supporting thathealthy morning peak.
Conversely, high-intensityexercise in the evening can
interfere with the naturalcortisol decline that should
(10:58):
happen before sleep, potentiallyworsening insomnia that often
accompanies burnout.
Duration matters too.
Extended exercise sessions,even at moderate intensities can
eventually trigger significantcortisol release.
For someone with burnout,shorter sessions of 20-30
(11:19):
minutes are typically bettertolerated than longer workouts
of an hour or more.
Perhaps most importantly,recovery capacity is drastically
reduced in burnout states.
While a healthy person mightfully recover from an intense
workout within 24-48 hours,someone with burnout might need
significantly longer.
This delayed recovery cancreate a dangerous cycle if
you're exercising too frequentlyor intensely, where each
(11:41):
workout pushes you further intocortisol dysregulation rather
than helping you climb out of it.
The key takeaway here is thatduring burnout recovery exercise
should be viewed as a gentlemedicine dosed appropriately to
heal rather than challenge yoursystem.
The goal isn't to avoid allexercise, but rather to find the
sweet spot where movementprovides benefits without
(12:02):
triggering additional stressresponses your body cannot
currently handle.
So how do we build an effectiveexercise routine when
recovering from burnout?
The key is thinking of movementas medicine, one that needs
precise dosing, timing andapplication to heal rather than
harm.
First, begin with an honestassessment of your current state
(12:22):
.
Are you experiencing profoundfatigue, mood disturbances or
physical symptoms like dizzinessor irregular heartbeat?
These suggest you may need tostart with the gentlest approach
possible.
If you're further along inrecovery, you might tolerate
slightly more challengingroutines.
For those in the acute phase ofburnout, I recommend starting
(12:43):
with what I call non-exercisemovement simple activities that
get your body moving withoutfeeling like a workout.
This might be a 10-minutestroll outside, gentle
stretching or basic mobilityexercises.
The goal here isn't fitnessgains, but rather
re-establishing a positiverelationship with movement and
(13:03):
giving your nervous systempositive input without stress,
as you progress.
Gradually introduce morestructured but still gentle
exercise.
Walking remains the goldstandard for burnout recovery.
Aim for 20-30 minutes at aconversational pace where you
can easily talk while walking,3-4 times per week.
Nature walks are particularlybeneficial, as natural
(13:27):
environments have been shown tolower cortisol levels
independent of the exerciseeffect.
Gentle yoga, particularlyrestorative or yin styles, can
be incredibly healing duringburnout recovery.
These practices emphasize theparasympathetic nervous system
activation that directlycounteracts the stress state.
Tai chi and qigong offersimilar benefits, combining
(13:49):
gentle movement with breathworkand meditative focus.
Timing your exercisestrategically is crucial.
Mid-morning tends to be optimalfor most people recovering from
burnout after your naturalcortisol peak, but not too late
in the day.
Avoid exercising within threehours of bedtime, as even gentle
(14:09):
activity can temporarily raisealertness and potentially
interfere with sleep quality.
Listen carefully to your body'sresponse after each session.
Feeling refreshed, morementally clear or experiencing
improved mood suggests you're onthe right track.
Feeling drained, wired orexperiencing worsened sleep the
(14:30):
night following exercise arewarning signs that you may need
to reduce intensity or duration.
As recovery progresses, you cancarefully introduce slightly
more challenging elements.
This might mean adding briefgentle intervals during walks,
perhaps 30 seconds of slightlybrisker walking alternated with
several minutes at your usualpace.
Or it could mean graduatingfrom restorative yoga to a
(14:53):
gentle flow class.
Strength training can beincorporated, but with
significant modifications.
Focus on body weight exercisesor very light weights.
Prioritize proper form and keepsessions under 30 minutes.
Allow at least 48 hours betweenstrength sessions for the same
muscle groups.
Variety is important bothphysiologically and
(15:14):
psychologically.
Rotating between differentforms of gentle movement
prevents both physicaladaptation, which would require
increasing intensity to continueseeing benefits, and mental
boredom.
Equally important is whatyou're not doing During burnout
recovery.
Temporarily removehigh-intensity interval training
, heavy weightlifting, marathontraining or any exercise that
(15:38):
leaves you feeling depleted.
These can return to yourroutine eventually, but only
after your stress responsesystem has normalized.
Remember that consistencytrumps intensity during recovery
.
That consistency trumpsintensity during recovery.
Five 20-minute gentle sessionsspread throughout the week will
support healing far better thanone exhausting workout followed
by days of complete inactivitybecause you're too depleted to
(16:01):
move.
While exercise provides acrucial foundation for healing
from burnout, it's mosteffective when supported by
other lifestyle factors thatwork together to regulate
cortisol and restore balance toyour body.
Think of these elements ascreating a healing ecosystem
where recovery can flourish.
Sleep quality and quantitydeserve top priority in your
(16:22):
recovery plan.
During deep sleep stages, yourbody actively repairs the damage
from chronic stress andrebalances hormone levels.
Aim for seven to 9 hours ofsleep, with consistent bedtimes
and waketimes, even on weekends.
Create a wind-down ritual thatsignals to your body that it's
time to transition to rest.
(16:43):
Dim lights, avoid screens forat least an hour before bed and
perhaps incorporate gentlestretching or meditation.
Your nutritional choicesprofoundly impact cortisol
regulation when recovering fromburnout.
Focus on anti-inflammatoryfoods that support hormone
balance.
Include plenty of leafy greens,colorful vegetables, quality
(17:05):
proteins and healthy fats, likethose found in avocados, olive
oil and fatty fish.
Fats like those found inavocados, olive oil and fatty
fish.
Complex carbohydrates likesweet potatoes, quinoa and oats
help maintain stable blood sugar, preventing the cortisol spikes
that come with glucose crashes.
Equally important is youreating pattern.
Skipping meals triggers stressresponses, so aim for regular,
(17:28):
balanced meals.
Some people benefit fromsmaller, more frequent meals
during burnout recovery, as thishelps maintain stable blood
sugar and energy levelsthroughout the day.
Hydration deserves specialmention.
Even mild dehydration increasescortisol output.
Carry water with you and sipconsistently throughout the day,
rather than gulping largeamounts occasionally.
(17:49):
Mindfulness practices create apowerful synergy with gentle
exercise and burnout recovery.
Even five minutes of consciousbreathing or meditation can
activate your parasympatheticnervous system, the rest and
digest mode that counterbalancesthe stress response.
Apps like Calm or Headspaceoffer guided sessions
specifically designed for stressreduction.
(18:11):
Connection is another vitalelement of healing.
Chronic stress often leads toisolation, yet quality social
interaction has been shown tolower cortisol levels and
improve recovery outcomes.
Prioritize time with supportivefriends and family who energize
rather than drain you.
Nature exposure deservesspecial mention as a
cortisol-lowering strategy.
(18:32):
Researchers have documentedsignificant reductions in stress
hormones after just 20 minutesin natural settings.
Combine this with gentleexercise by walking in parks,
gardens or woodlands whenpossible.
Time boundaries representanother crucial aspect of
burnout recovery.
Learn to say no to additionalcommitments, especially during
(18:54):
your healing phase.
Schedule buffer time betweenactivities rather than packing
your calendar, and includedeliberate rest periods in your
day.
Even 10 minutes of doingnothing can help reset your
stress.
Response Consider how theseelements work together.
Response Consider how theseelements work together.
A morning nature walk followedby a nourishing breakfast and
(19:15):
five minutes of meditationcreates a powerful
cortisol-regulating routine thatfar exceeds what any single
intervention could accomplishalone.
When it comes to recovering fromburnout, I've seen many people
make the same well-intentionedmistakes that ultimately delay
their healing.
Perhaps the most common erroris the more-is-better approach
to exercise.
(19:36):
There's a pervasive belief thatif some exercise is good, more
must be better, leading many tojump into intense training
regimens when their bodies arealready depleted.
This often manifests as divinginto high-intensity interval
training or long-duration cardiosessions in an attempt to sweat
out the burnout.
(19:56):
But remember, your bodyinterprets intense exercise as a
stressor.
When you're already in a stateof hormonal imbalance from
chronic stress, adding morephysical stress can further
dysregulate your cortisolpatterns and deepen the burnout.
Watch for warning signs thatyour exercise approach is
backfiring.
If you feel unusually fatiguedhours after your workout or the
(20:18):
next day, if your sleep qualitydeteriorates or if you
experience increasedirritability, these are signals
that your current regimen may betoo demanding.
Another red flag is whenexercise which should ultimately
energize you, consistentlyleaves you feeling drained.
Many also make the mistake ofexercising at the wrong time of
(20:39):
day for their cortisol rhythm.
High-intensity workouts in theevening can disrupt your natural
cortisol decline and interferewith sleep.
Similarly, demanding exercisefirst thing in the morning, when
cortisol is naturally highest,might amplify an already
dysregulated stress response.
The consistency trap is anotherpitfall, adopting an
(21:01):
all-or-nothing mentality whereyou either stick perfectly to a
routine or abandon it entirely.
This rigid thinking createsadditional pressure when
flexibility is what you needmost during recovery.
Perhaps most subtly damaging isexercising with the wrong
mindset.
Using movement as punishmentfor perceived failings or as a
(21:22):
way to earn food reinforcesstress patterns rather than
healing them.
Exercise during burnout recoveryshould feel nourishing, not
punishing.
If you recognize these patterns, adjust your approach.
Exercise during burnoutrecovery should feel nourishing,
not punishing.
If you recognize these patterns, adjust your approach.
Scale back intensity in favorof consistency.
Prioritize how you feel duringand after exercise over metrics
(21:42):
like calories burned or distancecovered.
Be willing to modify your plansday by day based on your energy
levels.
And remember that rest days arenot simply permitted.
They're essential components ofyour healing process.
Let's look at the researchbehind successful burnout
recovery through exercise andcortisol management.
A landmark study published inthe Journal of Applied
(22:05):
Physiology found thatindividuals with chronic stress
and elevated cortisol levelsshowed significant improvement
after implementingmoderate-intensity exercise
programs over an eight-weekperiod.
Unlike high-intensity protocols, these moderate sessions
actually lowered overallcortisol production while
improving mood and energy.
(22:25):
Dr Emily Richardson's researchat Stanford demonstrated that
time-restricted exercise,keeping workouts under 30-45
minutes, proved most beneficialfor burnout recovery patients.
Her team found that longersessions often triggered
additional cortisol spikes,while shorter, more frequent
movement, optimized recovery.
(22:46):
Consider Maya's story.
As a high-powered attorney, sheexperienced severe burnout
after three years of 70-hourwork weeks.
Her symptoms included insomnia,constant fatigue and weight
gain, despite hardly eating.
After cortisol testing revealedsevere dysregulation, maya
abandoned her punishing 5 amHIIT routines in favor of
(23:08):
afternoon walks, gentle yoga andstrength training just twice
weekly.
Within three months, her energyreturned, sleep improved and
her cortisol patterns normalized.
Perhaps most importantly,recovery from burnout isn't just
possible.
It's probable when approachedcorrectly.
The stories we shared todayaren't outliers.
(23:29):
They represent thousands whohave successfully navigated this
journey.
Your body has an extraordinarycapacity to rebalance when given
the right conditions.
The path forward isn't aboutpushing through or gritting your
teeth.
It's about intelligent recovery, working with your biology
rather than against it.
With patience, consistency andthe right approach to movement,
(23:52):
you can rebuild your resilienceand emerge stronger than before.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
(24:13):
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat korefitnessaz.
(24:37):
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Corecast and I'll see
you next week.
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