FRIED. The Burnout Podcast

Burnout recovery isn’t about doing more—it’s about finding the right help. Begin here: https://caitdonovan.com/coachingBurnout convinces you that rest should be enough, and when it isn’t, you assume you’re broken.In this #straightfromcait episode, Cait shares how a shoulder injury revealed a missing step in her own recovery process. Two months of full rest left her pain-free but not ready. When her physical therapist handed her one-pound weights and she could barely lift them, she realized the injury had healed, but her strength hadn’t returned.That moment reframed everything. Most of us focus on the pause — the sleeping, the pulling back, the stopping. But recovery isn’t just the absence of strain. At some point, rest has to turn into rebuild. Gently. Slowly. Without ego. This isn’t about going back to who you were before burnout,  it’s about training for who you’re becoming.If you’ve been wondering why life still feels heavier than it should, maybe nothing’s wrong with you at all. Maybe you’re not fragile,  just not rebuilt yet.Episode Breakdown:00:00 What Burnout Recovery Gets Wrong About Rest01:19 The Shoulder Injury That Sparked a Realization02:22 Physical Therapy and the Wake-Up Call of Weakness03:06 Rest vs. Rebuild in Burnout Recovery07:12 Nutrition, Movement, and Mental Habits That Restore Capacity09:09 Recovery as a Foundation, Not the Finish LineConnect with Cait:Initial Call with CaitInitial Call with SarahBurnout recovery isn’t about doing more—it’s about finding the right help. Begin here.Podcast production and show notes provided by HiveCast.fm

Sometimes the next step is simply asking for help. Sarah Vosen is here to guide you through it: https://caitdonovan.com/coachingBurnout hides best inside people who love their work so much they don’t notice it draining the life out of them.PGA coach and RGX founder Will Robins joins Cait to unpack how devotion to service can turn into slow-motion burnout, especially when you’re praised for being endlessly available. He shares how surviving the 2004 tsunami gave him purpose, but years later COVID thrust him into a different kind of survival mode, fielding nonstop crisis calls from golf pros worldwide. Passion became obligation, generosity became emotional labor, and saying yes became his default until resentment started to seep in. Together, he and Cait expose how burnout isn’t about workload—it’s about tension, expectations, and the belief that being needed equals being valuable.They map a way back through honest boundaries, aligned priorities, and Will’s Scoring Method as a metaphor for life: stop swinging for perfection and focus on consistent, pressure-free plays. You'll hear practical language for saying no without guilt, a reframing of stress as a physical reaction rather than a personal failing, and a challenge to stop optimizing your recovery like another achievement project. If you're the “reliable one” who keeps muscling through, this episode invites you to build a life where people need you less, and love you more because of it.Episode Breakdown:00:00 Burnout and Purpose After Surviving the Tsunami02:45 COVID Burnout and the Cost of Constant Service08:04 Why High Performers Miss Burnout Signs11:47 Burnout Culture in the Golf Industry and Beyond17:31 Rebuilding Life with Faith, Health, and Family21:02 Setting Boundaries Without Guilt32:02 The Scoring Method for Life and Burnout36:00 Mastering Emotional RegulationConnect with Will Robins:Will’s WebsiteFollow Will on Instagram Connect with Will on LinkedIn Connect with Cait:Initial Call with CaitInitial Call with SarahSometimes the next step is simply asking for help. Sarah Vosen is here to guide you through it: https://caitdonovan.com/coachingPodcast production and show notes provided by HiveCast.fm

In this enlightening session, Sarah coaches Christy, a dedicated parent grappling with long-term burnout and people-pleasing tendencies. They delve into Christy’s realization of her exhaustion stemming from a need to control outcomes. Together, they explore the emotional toll of parenting crises and practice the Tree of Life exercise to assess energy levels. Christy learns to establish boundaries, including renegotiating an overwhelming carpool commitment, reclaiming her time and emotional space, and embracing the discomfort of prioritizing her needs.

Explore the complex journey of burnout recovery as Sarah helps Janine navigate her struggles during medical leave. They discuss the guilt of leaving teammates behind, the uncertainties of returning to a toxic work culture, and the crucial importance of trusting one’s own intuition. Janine learns that even small actions, like uninterrupted reading, are profound steps toward self-leadership. This heartfelt conversation highlights the messy reality of recovery, reminding listeners that rest is not something to earn but something to embrace.

Grammy Award-winning producer Barry Goldstein joins Cait Donovan to discuss the therapeutic power of music for burnout recovery. He reveals how the pressures of the New York music scene led him to rediscover joy through composing at 60 beats per minute. Barry explains 'acoustoceuticals'—music designed to calm the nervous system—and how entrainment aligns heart and body rhythms. They also explore the importance of personal music preference in healing and practical routines to integrate music into daily life for wellness.

Emily Slachetka, a graduate of the Unfried program, shares her personal journey through burnout and recovery. She discusses the signs of burnout that initially went unnoticed and the revelation that her real struggle stemmed from over-functioning, not a toxic workplace. Emily emphasizes the importance of 'life pruning' and how asking for help transformed her experience. She also highlights the joy in embracing simpler moments and reconnecting with her core values, reminding listeners that recovery can start with small, intentional choices.

Mita Mallick, an author and changemaker known for transforming workplace cultures, discusses the hidden dangers of toxic leadership. She recounts her personal burnout experience with a boss nicknamed "Medusa" and emphasizes the need for self-reflection in recognizing and addressing unhealthy work environments. Mita advocates for collective responsibility in shaping workplace cultures and reflects on the transformative impact of authentic leadership. The conversation navigates the fine line between urgency and burnout, urging leaders to foster connections and self-awareness.

In this enlightening discussion, Jerry Colonna, an executive coach and author, shares his journey from a high-achieving venture capitalist to a man confronting the weight of burnout. He delves into radical self-inquiry as a means to reclaim authenticity, challenging the damaging ties of perfectionism. Jerry emphasizes the healing power of listening and being present, illustrating how these practices foster connection and encourage personal growth. His reflections on privilege and community highlight the intricate balance between societal pressures and individual agency.

Burnout recovery takes center stage as Sarah Vosen coaches a guest trapped in perfectionism and self-criticism. Real-time coaching reveals the emotional toll of constantly pleasing others and the struggle to say no. They explore the balance between ambition and self-compassion, addressing the fear of boundaries and the importance of community support. Listeners gain insights on how small acts of courage—like asking for help—can shift the focus from self-judgment to healing, emphasizing that recovery is a messy but worthwhile journey.

Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]Burnout reaches far beyond the office, touching every layer of health, purpose, and identity, and Dr. Jen Wagner joins Cait Donovan to uncover what true recovery really looks like. As Chief Health and Performance Officer at Canyon Ranch, Dr. Wagner brings both professional expertise and lived experience, sharing how her own burnout as a young physician and mother reshaped her path and deepened her commitment to helping others heal. Together, she and Cait explore why burnout isn’t just mental exhaustion but a full-body, whole-life disruption that can strip away joy, relationships, and meaning.This episode shines a light on Canyon Ranch’s integrative model of care, where labs, glucose and cortisol monitoring, nutrition, mental health, and spiritual practices come together to give people the tools and support they need to rebuild. Recovery, they emphasize, is not an overnight solution but a 12 to 18 month journey of self-awareness, community, and purpose realignment. Along the way, they tackle the systemic pressures that push women leaders to the brink and the cultural belief that suffering through misery is a badge of honor. What emerges is a powerful reminder that joy and well-being are not luxuries but essentials, and that choosing recovery is one of the most important investments we can make in ourselves and the people we love.Episode Breakdown:00:00 Meet Dr. Jen Wagner and the Burnout Retreat03:28 How Burnout Reshapes Body, Identity, and Purpose04:35 Recovery vs. Prevention of Burnout06:56 Medical Testing and Biomarkers That Matter10:18 Integrative Care and Community at Canyon Ranch13:53 Dr. Jen Wagner’s Personal Burnout Story22:09 Inside the Burnout Retreat Experience29:12 Long-Term Recovery and Ongoing SupportConnect with Dr. Jen Wagner:Canyon Ranch Canyon Ranch: Beat BurnoutFollow Canyon Ranch on Instagram LinkedInConnect with Cait:Initial Call with CaitInitial Call with SarahBurnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]Podcast production and show notes provided by HiveCast.fm