Eating well and being healthy is about a lot of things. there is no silver bullet.
But it’s also fair to be wondering:
How are we supposed to thrive when we’re crispy all the time?
How am I supposed to take better care of myself when apathy is my predominant state?
What do you mean I can’t live off chips, diet coke, and take out when I’m too tired to cook?
You may not want to hear this, but the secret is prevention. Preventing burnout through proactive rest, self care, a lil self respect, and a bit of maintenance too. Most of it is free.
But for a lot of folks, its too late. We’re already there. Unfortunately, you’re in good company. Most of my clients are burnt the F out.
Nutrition strategy changed their lives and can help you rebuild, too. without adding more to your plate.
Yes, seriously.
It’s not about “trying harder” or doing MORE. It’s about making the things you’re already doing better. stronger. more impactful. Strategic, sustainable changes that can still stick when your bandwidth is at 1%.
My client April was eating oatmeal for breakfast every day, she thought she was “doing it right” but still crashed an hour later. Every single day she got hangry, blamed herself for not being full, and ate junk for lunches after snacking on whatever was around the office (cookies, donuts, chips). What was she doing wrong, its oatmeal, thats healthy right? Wrong. It was maple sugar instant oatmeal, all carbs, lots of added sugar, no protein, no fat, no satiety. We swapped it over to plain oats that she added peanut butter, frozen blueberries, and yogurt to. The amount of time to prepare was maybe 60 seconds longer. The amount of time it stayed with her was hours longer. She no longer picked at snacks in the office. she felt like she could focus all morning. she felt less snacky all day. She ate better lunches. See the ripple? she felt better about herself. her confidence increased. she ate better at all meals. momentum built. she lost weight. everything ripples. make sure its a positive one.
If you’re burned out and your health is suffering, let’s talk about what’s actually doable right now. I meet everyone exactly where they are.
Show notes:
Burnout book
Burnout is defined as:
YIKES! that sharpens the term a bit
Essentialism book
Sacred rest and the 7 types of rest. This was life changing stuff for me and I haven’t even scratched the surface.
Nicole’s tip everyone can use:
Very clearly define your values, then your priorities, and then your goals. This can make much clearer how to spend your precious hours.
Nicole’s question for all of us: what’s your end of day ritual? How can you signal to your overstimulated self that the work day is complete and it is time to switch gears? to relax even?! I dont have one yet, so tell me if you do.
Send the clip about the Pomodoro technique to your boss (it’ll be on youtube shortly)
Nicole mentioned her calm calendar club, you can find more information here and she has graciously offered us a 10% discount.
Calm Calendar Club offers a flexible, humane way to design a rhythm that fits your real life and your real brain. It’s especially supportive if you’re juggling work, caregiving, or a neurodivergent mind that resists traditional systems.
You can learn more at defythetrend.com/calm-calendar and use code BURNOUT10 for 10% off forever.
You can also connect with and find Nicole here, and on her Just Rest substack.
Thank you, Nicole!!! 🤍
What else:
Emily out in the wild:
Check out my feature in Saratoga Living magazine!
IN PERSON: for my local friends, join me and Dr. Meghan Monthie, and Megan James, DPT for a mother’s day dance party and walk! It’s at the Crossings at Colonie on Sun 5/10 at 10am. Treats and fun for moms and kids alike :) Details here.
IN PERSON: For all my fellow health provider or wellness practitioners; come hang with and get hella inspired by an amazing group of women. I host a women in wellness mastermind once a month in Saratoga. The next one is May 14th at 930am. Reply here and I’ll send you the details.
What’s happening at HealthierSpan
🎯 If you’re fed up with your health and wish you had a strategy, you’ve found your genie. schedule a free discovery call at the link below. I customize the strategy to suit you and only you.
Hear directly from my clients about what it’s like to work with me here 🫶
HealthierSpan FAQs:
sessions are virtual
8 week, 3 month, and 6 month packages are available individuals and couples
Wait time right now is about 2 weeks from discovery call to kick off
🤳 see more of the day to day and check out client wins on instagram
Upcoming live episodes here on Substack:
5/5 9am Adrienne Bitar, lecturer at Cornell and co-founder of Seen Nutrition will be on to give us the latest in bone health and calcium supplementation. Bring your Qs.
see you there
xx
