Health Coach’s Plan to Stabilize Blood Sugar During Burnout
If you’re feeling completely drained, snapping at everyone, and crashing by mid-afternoon (even though you’ve had three cups of coffee), you might be dealing with burnout.
And here’s something many women don’t realize:
Burnout isn’t just mental or emotional. It affects your blood sugar too. And when your blood sugar is out of balance, it makes everything worse—your mood, your energy, and your hormones.
Let’s have a simple breakdown of how to eat and live in a way that keeps your blood sugar steady so you can start feeling better.
What does blood sugar have to do with burnout?
Every time you eat, your blood sugar rises. That’s normal. But when it rises too high or drops too low, it causes problems.
When your blood sugar is too low, your brain freaks out, so it sends out a stress signal to your adrenal glands, which release cortisol and adrenaline (stress hormones).
Your body is trying to help you, but the more this happens, the more stressed your adrenals become. Then, your body’s cycle looks like this:
You skip meals or eat sugar-heavy snacks
Blood sugar crashes
Your body releases stress hormones to fix it
You feel anxious, shaky, or tired
You reach for more caffeine or sugar to feel better
The cycle repeats...
Sound familiar?
Now, if you aren’t sure yet, here are some signs your blood sugar might be out of balance:
You get hangry or shaky between meals
You have big energy crashes mid-morning or mid-afternoon
You crave sugar or carbs constantly
You wake up between 2–4 a.m.
You feel tired but wired at night
How to stabilize your blood sugar (and start feeling human again)
If you found 2-3 of that list relatable to you, don’t worry.
This isn’t about cutting out carbs or going keto. It’s about giving your body the right balance of fuel at the right time.
Below is a sample go-to plan that you can recreate too!
Plan for clients who are recovering from burnout
1. Eat a protein-rich breakfast within 60 minutes of waking
Skip the coffee-only mornings and sugar-filled cereals.
Instead, try:
Scrambled eggs with spinach and avocado
Greek yogurt with berries and flax seeds
A smoothie with protein powder, almond butter, and greens
This sets the tone for your whole day and helps prevent that mid-morning crash.
2. Balance every meal with protein, fat, and fiber
This keeps your blood sugar steady and your energy even.
Here’s what that might look like:
Grilled chicken + quinoa + roasted veggies
Tuna salad with olive oil + whole grain crackers
Turkey lettuce wraps with hummus + carrot sticks
3. Eat every 3–4 hours (especially while healing)
When you’re recovering from burnout or adrenal fatigue, your body needs consistency, not extremes. Don’t wait until you’re starving.
Plan ahead with simple snacks:
Apple + almond butter
Hard-boiled eggs + berries
Piece of sourdough with avocado
4. Drink coffee after breakfast, not before
Having caffeine on an empty stomach can spike your cortisol and stress your body.
You can still enjoy your morning brew—just pair it with food.
5. Move your body gently
Heavy workouts can actually make burnout worse.
Instead, try:
A 10-minute walk after meals
Gentle yoga or stretching
Dancing in your kitchen to your favorite song
Movement helps your body use up blood sugar and supports better mood, digestion, and sleep.
What’s next?
Now, you don’t have to guess your way through this.
I created a simple, step-by-step guide called “Adrenal Recovery Protocol” to help women just like you stabilize their blood sugar, reduce stress, and feel like themselves again.
Inside, you’ll learn:
What to eat (and when) to feel steady all day
How to calm your nervous system
Gentle daily habits to support healing
Because healing from burnout doesn’t have to be overwhelming.
You just need the right plan—and someone who gets it.
When you’re ready, let’s do this together.
