In a recent conversation between Dr. Valerie Gettings and Dr. Onna Lo, we dive into what burnout really is, how to recognize it early, and how to transition from survival mode into thriving — with energy, clarity and fullfilment.


What is burnout (and why it’s not just “being tired”)

Burnout is often framed as a mental or emotional state, but it’s a full-body phenomenon:


When you’re constantly in “go-go-go” mode, your nervous system stays stuck in fight-or-flight (sympathetic) activation — your hormones (cortisol, adrenaline) remain elevated, your parasympathetic “rest-and-digest” system can’t catch up.


Over time, this imbalance translates into chronic stress, dysregulated hormonal responses, nervous system overload, and becomes a “wired and tired” body. You’re exhausted but your system won’t shut off.


As a result, we get poor recovery, foggy thinking, irritability, gut issues, headaches, sleep disturbances — the body’s warning lights flashing. Studies of burnout show altered hypothalamic-pituitary-adrenal (HPA) axis regulation, with lowered overall cortisol secretion despite high stress levels.  Autonomic nervous system research also links reduced heart-rate variability (HRV) — indicating lower vagal tone (parasympathetic) — with increased burnout symptoms. Ultimately we are learning that chronic stress creates “wear and tear” across all our body systems. 


In short: your body is signalling. Burnout isn’t just in your head — it is your head, your heart, your gut and your hormones all asking for rest and repair.


Recognizing physical signals of burnout

When you’re in burnout, you might see symptoms that feel unrelated to stress — but they are part of the story:


  • Palpitations, tension headaches, neck/shoulder knots
  • Gut issues: bloating, indigestion, sensitivity after eating even light food
  • Sudden weight change without explanation
  • Feeling wired but exhausted: you sleep but wake tired, you feel you should be able to rest, yet you can’t fully relax
  • Cold extremities when it’s warm: your body redirecting blood for perceived “escape” not actual rest


These symptoms correlate with dysregulated autonomic responses and hormonal imbalances. For example, reduced vagal tone increases risk for fatigue and burnout-related symptoms.

What are the 4 steps to start reclaiming your vitality?

1. Stabilize the body:


Once symptoms appear (sleep disturbances, gut issues, hormonal imbalance, pain), the first step is to help the body recover enough capacity. That means hormone balancing, supporting the gut, addressing the nervous system, and giving your system a chance to catch up.


2. Create awareness of the stress signals:

You don’t have to wait until you “break”. Instead, become fluent in your body’s whisper-language: noticing tension in the shoulders, holding your breath, cold hands, racing mind. These little signals alert you to nervous-system overload before full-blown burnout.


3. Build habit:

Once you’re physically stabilized and aware, you can begin shifting habits and systems: reclaiming your morning, creating transitions between roles, aligning your daily focus with your deeper purpose, and allowing rest to become a foundation, not just an after-thought.


4. Create Support structure and delege: High-performers tend to do it all. But healing from burnout often means you need a team — mentors, doctors, coaches, therapists, and a community that holds you accountable.

What's 3 habits you can start today?

Here are three simple but powerful habit-anchors for high-performers navigating burnout:


1. Start your day by remembering your “why”.

Ask yourself:  "Why am I doing this? Who am I doing it for? Where do I want to be one year/ten years from now?" When you launch into your day tethered to your purpose — rather than reactive to emails, demands, your to-do list — you reclaim conscious direction.


2. Build transitions in your day.

High performing lives often go from one role/task to the next with no pause. Create micro-transitions: breathing before opening the door, pressing “start meeting” and pausing, stepping out of the car and noticing the shift. These transitions act like mini-resets for your nervous system.


3. Prioritize rest before more action.

If your system is depleted, adding more productivity won’t work. You need to pause, recover, allow your body to rebuild capacity — then you can add the extra habits (exercise, nutrition, performance optimization). Without the base of recovery, you’re building on sand.


A short roadmap for stepping toward vitality

Here are the some simple actions you can take today:


  • Write down three things your body is telling you (e.g., “my shoulders are tight”, “I’m waking at 3am”, “my stomach bloats after water”).
  • Ask yourself: What do I want my day to feel like? Allow that feeling to guide your first 30 minutes.
  • Identify one transition in your schedule (car > office, meeting > home, screen > bed) and insert a 60-second pause: breathe, stretch, notice your body.
  • Pick one rest-oriented evening this week: no screen after 8 pm, gentle movement only, at least 30 minutes of low-stimulus activity (walk, stretch, reading).



The Bottom Line

Burnout isn’t a mindset problem. It’s a metabolic and hormonal consequence of living in chronic stress physiology.


If you’re stuck in a cycle of fatigue, fog, and frustration, the answer isn’t to try harder—it’s time to become aware, listen to your body, rest and reset your body and build some new habits.

In a recent conversation between Dr. Valerie Gettings and Dr. Onna Lo, we dive into what burnout really is, how to recognize it early, and how to transition from survival mode into thriving — with energy, clarity and fullfilment.


What is burnout (and why it’s not just “being tired”)

Burnout is often framed as a mental or emotional state, but it’s a full-body phenomenon:


When you’re constantly in “go-go-go” mode, your nervous system stays stuck in fight-or-flight (sympathetic) activation — your hormones (cortisol, adrenaline) remain elevated, your parasympathetic “rest-and-digest” system can’t catch up.


Over time, this imbalance translates into chronic stress, dysregulated hormonal responses, nervous system overload, and becomes a “wired and tired” body. You’re exhausted but your system won’t shut off.


As a result, we get poor recovery, foggy thinking, irritability, gut issues, headaches, sleep disturbances — the body’s warning lights flashing. Studies of burnout show altered hypothalamic-pituitary-adrenal (HPA) axis regulation, with lowered overall cortisol secretion despite high stress levels.  Autonomic nervous system research also links reduced heart-rate variability (HRV) — indicating lower vagal tone (parasympathetic) — with increased burnout symptoms. Ultimately we are learning that chronic stress creates “wear and tear” across all our body systems. 


In short: your body is signalling. Burnout isn’t just in your head — it is your head, your heart, your gut and your hormones all asking for rest and repair.


Recognizing physical signals of burnout

When you’re in burnout, you might see symptoms that feel unrelated to stress — but they are part of the story:


  • Palpitations, tension headaches, neck/shoulder knots
  • Gut issues: bloating, indigestion, sensitivity after eating even light food
  • Sudden weight change without explanation
  • Feeling wired but exhausted: you sleep but wake tired, you feel you should be able to rest, yet you can’t fully relax
  • Cold extremities when it’s warm: your body redirecting blood for perceived “escape” not actual rest


These symptoms correlate with dysregulated autonomic responses and hormonal imbalances. For example, reduced vagal tone increases risk for fatigue and burnout-related symptoms.

What are the 4 steps to start reclaiming your vitality?

1. Stabilize the body:


Once symptoms appear (sleep disturbances, gut issues, hormonal imbalance, pain), the first step is to help the body recover enough capacity. That means hormone balancing, supporting the gut, addressing the nervous system, and giving your system a chance to catch up.


2. Create awareness of the stress signals:

You don’t have to wait until you “break”. Instead, become fluent in your body’s whisper-language: noticing tension in the shoulders, holding your breath, cold hands, racing mind. These little signals alert you to nervous-system overload before full-blown burnout.


3. Build habit:

Once you’re physically stabilized and aware, you can begin shifting habits and systems: reclaiming your morning, creating transitions between roles, aligning your daily focus with your deeper purpose, and allowing rest to become a foundation, not just an after-thought.


4. Create Support structure and delege: High-performers tend to do it all. But healing from burnout often means you need a team — mentors, doctors, coaches, therapists, and a community that holds you accountable.

What's 3 habits you can start today?

Here are three simple but powerful habit-anchors for high-performers navigating burnout:


1. Start your day by remembering your “why”.

Ask yourself:  "Why am I doing this? Who am I doing it for? Where do I want to be one year/ten years from now?" When you launch into your day tethered to your purpose — rather than reactive to emails, demands, your to-do list — you reclaim conscious direction.


2. Build transitions in your day.

High performing lives often go from one role/task to the next with no pause. Create micro-transitions: breathing before opening the door, pressing “start meeting” and pausing, stepping out of the car and noticing the shift. These transitions act like mini-resets for your nervous system.


3. Prioritize rest before more action.

If your system is depleted, adding more productivity won’t work. You need to pause, recover, allow your body to rebuild capacity — then you can add the extra habits (exercise, nutrition, performance optimization). Without the base of recovery, you’re building on sand.


A short roadmap for stepping toward vitality

Here are the some simple actions you can take today:


  • Write down three things your body is telling you (e.g., “my shoulders are tight”, “I’m waking at 3am”, “my stomach bloats after water”).
  • Ask yourself: What do I want my day to feel like? Allow that feeling to guide your first 30 minutes.
  • Identify one transition in your schedule (car > office, meeting > home, screen > bed) and insert a 60-second pause: breathe, stretch, notice your body.
  • Pick one rest-oriented evening this week: no screen after 8 pm, gentle movement only, at least 30 minutes of low-stimulus activity (walk, stretch, reading).



The Bottom Line

Burnout isn’t a mindset problem. It’s a metabolic and hormonal consequence of living in chronic stress physiology.


If you’re stuck in a cycle of fatigue, fog, and frustration, the answer isn’t to try harder—it’s time to become aware, listen to your body, rest and reset your body and build some new habits.

Your health won’t wait—why should you?

Let’s get to the root of what’s getting you stuck.

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Disclaimer:

This information is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare professional before making any health-related decisions. Individual results may vary.