Burnout Recovery
Protocol
A complete clinical framework for restoring adrenal function, cortisol rhythm, mitochondrial energy, and psychological resilience over eight structured weeks.
Adrenal Reset
HPA Axis
Supplement Stack
Lab Guided
“Burnout is not exhaustion from working too hard. It is the biological consequence of sustained cortisol dysregulation — a nervous system that has forgotten how to return to baseline, and a body depleted of the raw materials it needs to recover.”
- 01
The HPA Axis — Your Stress Command Centre
The hypothalamic-pituitary-adrenal (HPA) axis governs your cortisol response. Under chronic stress, this axis becomes dysregulated — producing cortisol at the wrong times, in the wrong amounts. The result is the hallmark burnout pattern: wired at night, exhausted in the morning, crashing by afternoon.
- 02
Three Stages of Adrenal Dysregulation
Stage 1 (Alarm): cortisol is high — anxiety, insomnia, racing mind. Stage 2 (Resistance): cortisol begins to flatten — fatigue, brain fog, reduced immunity. Stage 3 (Exhaustion): cortisol is critically low — complete depletion, inability to cope, physical symptoms. Most people arrive at Stage 3 before seeking help.
- 03
Mitochondrial Depletion Compounds the Problem
Chronic cortisol exposure damages mitochondrial membranes and reduces ATP production. This is why burnout feels so physical — the cells themselves are energetically depleted, not just the mind. Recovery requires cellular replenishment, not just rest.
- 04
The Psychological Layer Cannot Be Skipped
Burnout is maintained by identity-level patterns: the inability to say no, the compulsion to perform, the loss of self outside of productivity. Without addressing these patterns, biological recovery is temporary. This programme works on both levels simultaneously.
- Magnesium Glycinate 300mg — night
- Vitamin C 1,000mg — breakfast
- Ashwagandha KSM-66 300mg — morning
- 30–40g protein at every meal
- Electrolytes before caffeine daily
- No caffeine after 12pm
- Warm, cooked meals — no raw
- Morning sunlight 10 min on waking
- No high-intensity exercise
- 4-7-8 breathing before sleep
- Identify top 3 energy drains
- Continue Week 1 stack
- Add CoQ10 Ubiquinol 200mg — largest meal
- Add Rhodiola Rosea 200mg — morning only
- Eat every 3–4 hours without fail
- Include healthy fat at every meal
- Reduce refined carbohydrates
- Add bone broth daily if possible
- 20 min walk — no more
- Begin energy + sleep daily log
- Continue morning sunlight
- Identify one boundary to set this week