Before you burn out completely; read this

Hey,

Burnout doesn’t always explode
Sometimes it just… fades you out.

• You’re showing up, but not really there

• Your fuse is shorter than usual

• You crash hard, but still wake up tired

• You feel anxious, unfocused, or “off,” but can’t explain why

It’s not just a rough patch; it’s your body sounding the alarm

And 76% of professionals are already feeling it, whether they recognize it or not

As a nurse and high-performance coach, I see the quiet signs every day
And I teach simple, science-backed ways to reset before it turns into something bigger.

3 Burnout Red Flags Most People Miss

1. You feel “wired but tired”

Racing thoughts, restlessness, and poor sleep are signs of cortisol overload.

2. You’re craving sugar, carbs, or wine more than usual

Your body’s begging for fuel
But what it really needs is nourishment and regulation.

3. You’ve stopped setting boundaries

You’re saying yes to everything, even when your tank is on empty

What You Can Do Today to Start Feeling Better

▶ Start and end your day with 30g of protein

Protein isn’t just for muscle
It stabilizes blood sugar, supports brain function, and balances hormones.

Try ,

• Breakfast: 3 eggs + turkey/tofu + sautéed spinach

• Dinner: Grilled salmon + roasted veggies + quinoa

This alone can reduce cravings, improve sleep, and fuel your energy.

▶ Eat something real

Whole, colorful foods > ultra-processed snacks.
Your gut and brain are talking behind the scenes, feed them like you care.

▶ Move after meals

Just 10 minutes of walking helps lower blood sugar, improve digestion, and clear the brain fog.

▶ Practice saying “no” more often

Every “yes” costs energy. Boundaries are your burnout prevention plan

 Write down one thing you’re NOT doing this week, and stick to it

▶ Breathe deeply, often

Try this reset: Inhale for 4, exhale for 6. Do this 5 times.
Instant calm for your nervous system.

Need help personalizing this for your body + life?

 📲 That’s what my Power Hour is for 1:1
Focused support to map your energy, food, and habits in a way that works for you (not against you

Here’s a burnout-busting smoothie I swear by ⤵

Burnout Reset Smoothie (My Go-To)

• 1 scoop chocolate protein powder

• ½ banana

• ½ avocado

• Handful of spinach

• 1 tbsp flaxseed

• 1 tsp cacao powder

• ½ tsp cinnamon

• Unsweetened almond milk

• Optional: 1 tbsp almond butter

This blend is packed with fiber, magnesium, and healthy fats—perfect for calming inflammation and stabilizing energy.

📌 What if you could reset everything in Portugal?

This fall, I’m hosting a women’s wellness retreat for those ready to reclaim their energy, joy, and power.

We’ll hike through Lisbon’s beauty, eat incredible food, rest deeply, and reconnect to what really matters
Without the pressure to perform.

Starts October 2025
Just 4 spots left

And if Portugal’s not in the cards right now…
I’m also offering my Burnout to Breakthrough Workshop for teams who are running on fumes.

It’s hands-on
High impact
Zero fluff
Built to reset energy and performance fast

If your team’s ready for something real
DM me on LinkedIn to grab one of the limited spots

Coach Tee
High Performance coach | Nurse