Eat to Beat Burnout
☀️ Happy Monday! A fresh start, a new week, and a chance to fuel your body and mind the right way. No matter what last week looked like, today is a clean slate. Show yourself some grace, fuel up with real, nourishing foods, and tackle the week with energy and purpose. Let’s make it a good one! 💪🌿
Burnout isn’t just being tired—it’s hitting a wall, feeling drained, foggy, and running on fumes. Whether you’re working long hours, chasing kids, or just trying to keep up with life, your body isn’t just tired—it’s begging for real nourishment.
The truth? There’s no magic fix. No overpriced superfood will save you. But real, solid nutrition? That’s your fuel.
Take what works, tweak what doesn’t, and make it fit your life.
1. Protein: The Foundation of Strength
⏰ Best time to eat: Breakfast & lunch
Protein rebuilds muscle, keeps energy steady, and keeps your brain firing.
Real-World Choices:
✔️ Beef, chicken, turkey, or wild game
✔️ Fish—salmon, tuna
✔️ Eggs
✔️ Cottage cheese, Greek yogurt, or cheese
✔️ Nuts, seeds
🔥 Quick Fix: Scramble eggs with cheese & spinach or grab Greek yogurt with nuts for a protein-packed snack.
2. Healthy Fats: Fuel for Your Brain & Hormones
⏰ Best time to eat: Morning & afternoon
Your brain needs fat to function. Don’t fear it, just choose the good stuff.
Go-To Options:
✔️ Salmon & other fatty fish
✔️ Olive oil & avocado
✔️ Nuts & seeds
✔️ Dairy
🔥 Quick Fix: Drizzle olive oil on roasted veggies or snack on nuts & dark chocolate.
3. B Vitamins: The Key to Mental Clarity
⏰ Best time to eat: Morning & midday
Brain fog? Mood swings? B vitamins are your fuel for focus.
Where to Find Them:
✔️ Eggs
✔️ Beef, poultry, or wild game
✔️ Spinach & other leafy greens
✔️ Whole grains—oats, quinoa, brown rice
🔥 Quick Fix: Toss spinach into scrambled eggs or blend oats, peanut butter & banana into a smoothie.
4. Magnesium: The Stress & Sleep Regulator
⏰ Best time to eat: Evening
Struggling to wind down? Magnesium helps relax your body and improve sleep.
Top Sources:
✔️ Pumpkin seeds & nuts
✔️ Spinach & kale
✔️ Dark chocolate
🔥 Quick Fix: Snack on nuts & dark chocolate or sip on Chamomile or Peppermint tea before bed.
5. Iron: The Oxygen Carrier
⏰ Best time to eat: Lunch & dinner
If you’re always exhausted, iron helps move oxygen through your body to keep energy steady.
Best Picks:
✔️ Beef, venison, poultry
✔️ Fish & shellfish
✔️ Eggs
✔️ Beans & spinach
🔥 Quick Fix: Pair beef with roasted peppers or eggs with tomatoes—vitamin C helps iron absorption.
6. Whole Carbs: Energy Without the Crash
⏰ Best time to eat: Breakfast & midday
Carbs aren’t the enemy—they fuel your body when chosen wisely.
Smart Choices:
✔️ Potatoes-Red, Gold, or Sweet
✔️ Oats
✔️ Whole wheat or sourdough bread
✔️ Seasonal fruits
🔥 Quick Fix: Make overnight oats with peanut butter & banana or toss roasted potatoes into dinner.
7. Hydration: The Most Overlooked Energy Booster
⏰ Best time to drink: All day
Even mild dehydration = fatigue, brain fog, and headaches.
Keep It Simple:
✔️ Water (start here)
✔️ Herbal teas—chamomile, peppermint, lemon balm
✔️ Coconut water
✔️ Bone broth
🔥 Quick Fix: Start your morning with water + a pinch of Himalayan salt to replenish electrolytes.
8. Adaptogens & Herbal Support: Use What Works for You
⏰ Best time to take: Morning & afternoon
Not everyone needs adaptogens, but some herbs can support stress recovery. No need to take them all—just pick what fits.
Options to Consider:
✔️ L-Theanine – An amino acid found in green tea that isn’t technically an adaptogen but works in harmony with them, like a supportive sister, to promote calm and focus.
✔️ Lemon Balm – Helps reduce stress & improve sleep
✔️ Ashwagandha – Supports long-term stress recovery
✔️ Tulsi (Holy Basil) – Helps regulate cortisol levels and supports adrenal balance, making it a powerful ally against stress and burnout. It aids in calming the nervous system while enhancing resilience to daily stressors.
For Nursing & Expecting Moms: Always check with your doctor before using herbal supplements.
🔥 Quick Fix: Swap an afternoon coffee for green tea or one of our lemon balm and tulsi drinks for a natural energy boost.
Keep It Simple & Stay Consistent
Let’s crush burnout and stay resilient by fueling up with real nourishment for your mind, body, and soul. Aim for consistent, real nutrition that works for your life.
✨ Opt for nourishing food when you can.
✨ Focus on balance, not restriction.
✨ Listen to your body & adjust as needed.
Fuel your day with nutrient-dense food for sustainable energy, so you can show up strong, sharp, and energized.
Disclaimer:
This article is for informational purposes only and is not medical advice. Always consult your healthcare provider before making dietary changes, especially if pregnant, nursing, or managing health conditions.
Mountain Root Wellness 
Leave a comment