If you’re waking up exhausted, running on caffeine, forgetting what you were just saying, and wondering why you still feel like trash even though you “eat pretty healthy”—yeah, you’re probably burnt out.
And the last thing burnout needs is another food rule.
You don’t need to eat perfectly. You need to eat enough. Consistently. And in a way that keeps your blood sugar steady, your nervous system supported, and your brain online.
As a dietitian, here’s how I coach my clients to eat when they’re running on fumes.
First: Why You Feel Like This
Stress messes with everything—your appetite, your digestion, your hormones, your energy. Skipping meals, relying on coffee, and grazing on snacks all day only makes it worse.
That wired-but-tired, bloated, hangry, can’t-think-straight feeling? That’s your body trying to keep up without the fuel it needs.
Let’s fix that.
What to Eat When You’re Burnt Out
1. Carbs and protein. Every meal. No exceptions.
Your brain runs on glucose. Your energy runs on blood sugar balance. Skipping meals, eating just veggies, or doing coffee for breakfast? Not helping.
Build every meal around:
- A slow carb (like oats, potatoes, sourdough, or rice)
- A protein (like eggs, turkey, Greek yogurt, or lentils)
- A little fat and fiber to keep you full
📌 Try: Sourdough + scrambled eggs + avocado + berries. Simple. Balanced. Actually satisfying.
2. Magnesium is your best friend right now.
Chronic stress depletes magnesium, and most women aren’t getting enough to begin with. Low magnesium = worse sleep, worse anxiety, and more muscle tension.
Add:
- Pumpkin seeds, almonds, or cashews
- Leafy greens
- Black beans or lentils
- Dark chocolate (yes, it counts)
📌 Toss seeds into your oats or have dark chocolate and almonds after lunch. Easy.
3. Eat before you feel hungry.
Appetite cues get weird when you’re stressed. You might not feel hungry until noon, then feel ravenous at 4 p.m. That’s not discipline—it’s dysregulation.
You don’t need a full brunch spread, but you do need something within an hour of waking.
Try:
- A banana with peanut butter
- Greek yogurt + berries
- A protein bar + latte combo
📌 You’re not eating for fullness—you’re eating to stay functional.
Want a plan that’s personalized to your own specific nutrition needs? Book a call here!
