FRIED. The Burnout Podcast

Cait Donovan reveals her personal struggle with a long-standing sugar habit, highlighting how habits can mask deeper discomforts. With support from dietitian Sydney Green, she explores her relationship with food through compassion rather than shame. Instead of drastic changes, she opts for a small yet powerful shift — no sugar in her coffee. This simple decision leads to greater awareness of her body and emotions, inviting listeners to reflect on what habits they might be avoiding and encouraging them to start small on their own 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]If your brain screams ‘lazy’ every time you try to rest, it’s time to stop trusting a bully and start listening to the one part of you that never lies: your body. So many people in burnout recovery hear the same harsh inner dialogue. “You’re lazy.” “You should be doing more.” “You’ll never be enough.” But what if those thoughts aren’t reflections of reality, just echoes of a brain running on exhaustion and fear?Sarah Vosen is back for another #sarahshares episode to unpack a powerful community poll that revealed just how mean our minds can be when we try to rest. She walks through what it means to recognize those messages as lies and gives guidance for tuning into your body’s truth instead. Because when the body says “I’m too tired,” it isn't a weakness. It’s wisdom.This episode invites you to try a different approach - one rooted in self-compassion, small moments of rest, and the radical idea that your worth isn’t tied to your productivity.Episode Breakdown:00:00 What Your Brain Says When You Try to Rest03:02 The Lying Brain vs. the Truthful Body07:09 How to Rest Even When Guilt Creeps In08:13 Why Self-Compassion Is Key to Burnout Recovery10:00 Sarah’s Personal Turning Point with Self-Kindness13:03 Can Wearable Data Help You Trust Your Body Again?LinksListening to your body:https://open.spotify.com/episode/7f3rMZ42rwnWW3c8kuAKk5?si=YSkz0JS0RTyOwWu6LN4XOAKristin Neff:https://open.spotify.com/episode/5vHiMpzVHcOYRdvDXwbyE1?si=AmhF8nCERjm5zLBY2rKsFwHow to resolve exhaustion:https://open.spotify.com/episode/0W65Yv1l2aOI7F5ZyebfXs?si=Eyt5XV8uS8ODyv7DxoJfegConnect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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

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]Imposter syndrome has a way of creeping in when we’ve spent so long meeting everyone else’s expectations that we forget what we actually want for ourselves.In this episode, Cait Donovan reconnects with Nicole Kalil for a conversation about burnout, confidence, and the stories we tell ourselves when we’re doing all the right things but still don’t feel like we belong. Nicole shares what happened when she finally cleared space in her life and was left with a surprising sense of emptiness, a feeling that’s all too common but rarely talked about. What do you do when achievement no longer feels satisfying? How do you navigate that awkward in-between where you’re no longer burned out, but not quite sure who you are without the hustle?Together, Cait and Nicole explore the deeper patterns behind imposter syndrome, including the habit of blaming yourself when things go wrong and dismissing your role when things go right. They talk about how women especially are conditioned to internalize failure, and how that mindset can make even well-deserved success feel like a fluke. They also raise an important question: when you say you don’t belong, is it because of the culture around you or because you haven’t figured out what belonging actually feels like for you?This isn’t a step-by-step guide. This episode’s an invitation to pause, question what you’ve been carrying, and consider what it might look like to build confidence from a place of self-trust rather than constant achievement.Episode Breakdown:00:00 Welcome to FRIED: The Burnout Podcast02:16 The Link Between Burnout and Feeling Underwhelmed07:22 What Imposter Syndrome Really Means12:28 Why High Achievers Struggle to Own Their Success17:06 Recognizing Red, Yellow, and Green Light Phases21:05 How to Manage Head Trash and Build Confidence24:23 Gender, Expectations, and the Pressure to Perform30:02 Is It a Toxic Workplace or Just a Bad Fit?36:56 Separating Facts from Feelings41:26 Rewiring Your Brain with Cognitive Reappraisal47:11 Where to Find Nicole Kalil and Her Confidence QuizLinksConnect with Nicole Kalil:https://www.instagram.com/nicolemkalil/ www.linkedin.com/in/nicolekalil https://nicolekalil.com/confidencequizConnect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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

Discover the common symptoms of burnout revealed in a listener survey, from brain fog to insomnia. Cait Donovan shares her insights on how burnout impacts our cognitive functions and emotional well-being. Dive into the emotional weight of dread and the struggle to reconnect with your sense of self. The conversation highlights the shame often felt around taking time to rest and offers a compassionate perspective on navigating these challenges. Healing begins with listening to yourself again.

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]Perimenopause and burnout often hit at the same time, and when they do, it can feel like something is off but you’re not quite sure what. Cait Donovan talks with wellness expert Adrien Cotton about the confusion so many women face in midlife. Adrien shares how years of high-pressure work and unresolved health issues led her into what she calls a “perimenopause prison,” and how she eventually found her way out by learning to understand her body on a deeper level.How do you tell the difference between burnout and hormonal shifts? Why do symptoms like headaches, sleep issues, and mood swings so often get brushed aside? Adrien offers clarity without oversimplifying and reminds us why it matters to track our cycles, lift heavy things, and rethink the stories we’ve been told about our bodies.Adrien doesn’t promise a quick fix. She offers tools, context, and the encouragement to pay closer attention. She also shares how her program, Master Menopause Now, helps women approach this phase with more knowledge and less shame. If you’ve been feeling off and haven’t been able to explain why, this episode will help you start making sense of the changes and remind you that you’re not alone in them.Episode Breakdown:00:00 Welcome to FRIED. The Burnout Podcast02:21 Adrien Cotton’s Burnout and Perimenopause Story05:18 Debunking Common Myths About Perimenopause06:06 Why Tracking Your Cycle Matters08:00 Early Signs of Hormonal Shifts12:12 Weight Gain, Insulin Resistance, and Sleep Disruption18:08 Symptoms of Late Perimenopause23:18 Distinguishing Burnout from Perimenopause24:52 How Menopause Specialists Can Help32:22 The Power of Commitment in Health Changes37:02 Rethinking Diet Culture and Food Relationships42:13 Strength Training as a Tool for Resilience48:38 Life and Relief After MenopauseLinksConnect with Adrien:https://adriencotton.com/https://adriencotton.com/master-menopause-now/ Use the coupon code FRIED25 for a special discount only for FRIED listeners!https://www.instagram.com/adrienmcotton/ https://www.linkedin.com/in/adriencotton/ https://adriencotton.com/newsletter/Connect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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

Summer can amplify anxiety, turning your emotions up to eleven. Sarah Vosen discusses how seasonal energy shifts—especially around the solstice—can trigger racing thoughts and fatigue. She shares relatable stories, including one from a program graduate who faced unexpected unease without clear reasons. To combat this, she offers hydration tips, grounding foods, and calming techniques like self-massage. The focus is on reconnecting with your body and finding balance amidst the chaos.

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 isn’t a personal failure. Sometimes it’s a sign that the system around you never made space for you to ask what’s actually sustainable.Kicking off Season 10 of FRIED. The Burnout Podcast, Cait Donovan is joined by Jen Fisher, the founder of The Wellbeing Team and the former Chief Well-being Officer at Deloitte, for a conversation that goes straight to the heart of what burnout really is, and why so many people are still afraid to talk about it honestly. Jen shares why, in her own experience, burnout was harder than cancer, and how the workplace responded to each in very different ways. Why do so many people feel like burnout is their fault? And what would shift if organizations started treating well-being as a core skill set, not a side conversation? Jen introduces the idea of well-being intelligence, a teachable approach to helping leaders spot the signs of burnout early and change the way teams operate. She and Cait talk about why clear language matters, what modeling healthy behavior actually looks like, and how leaders often fail to support their own well-being while trying to take care of everyone else.This episode leaves listeners with a strong reminder: hope is more than wishful thinking. It’s a strategy, and one that’s available to anyone willing to take the next right step.Episode Breakdown:00:00 Meet Jen Fisher02:00 Why Burnout Was Harder Than Cancer07:00 What Burnout Really Means (And What It Doesn’t)12:00 How Work Culture Fuels Burnout17:00 Rethinking Success, Sacrifice, and Leadership22:00 Building a Well-Being Strategy Inside Big Organizations28:00 What Is Well-Being Intelligence?35:00 How Leaders Can Learn to Prevent Burnout39:00 Hope Isn’t Wishful Thinking but a Tool for RecoveryLinksConnect with Jen Fisher:https://www.instagram.com/jenfish23/ https://www.linkedin.com/in/jen-fisher-7403868/ https://jenfisher.substack.com/Connect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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

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 recovery takes more than bubble baths and boundary scripts. It asks you to let yourself receive.To celebrate 300 episodes of FRIED, Cait Donovan and Sarah Vosen are getting real about what it took to get here… emotionally, financially, and logistically. What do you do when your mission is to serve others, but you’re maxed out behind the scenes? How do you keep showing up with integrity when your inbox is full of amazing guest pitches you don’t have the capacity to accept?Cait opens up about the guilt that still shows up when she says no, and the tension between wanting to help everyone and needing to protect her own energy. She and Sarah talk about money, sustainability, and the shift from giving endlessly to allowing themselves to receive in equal measure.They also unveil a new tool made just for you: the FRIED Episode Finder, a searchable archive that helps you find exactly what you need without scrolling through 300 titles. Type in a keyword, a name, a question, and it serves up the episodes that match. (Burnout recovery with a little delegation joy? Yes, please!)This milestone episode is full of gratitude, behind-the-scenes truth, and hard-earned wisdom for anyone working to stay well while helping others do the same.Episode Breakdown:00:00 300 Episodes of FRIED!02:14 Behind the Scenes05:09 Boundaries, Guilt, and Saying No06:44 The Real Cost of Podcasting10:00 Learning to Receive13:05 Using ChatGPT to Set Boundaries15:09 Pricing Your Work Without Apology17:00 Burnout Recovery Is a Long Game19:13 Listener Impact and Gratitude23:58 Introducing the FRIED Episode Finder28:32 Delegation Joy Is Real30:26 Send Us Your QuestionsLinksLooking for the right episode? Use the free FRIED Episode Finder to search by keyword and find the support you need, fast: bit.ly/friedfinderConnect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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

Explore the intriguing concept of stress resilience, which goes beyond mindset to include biology and personal history. Discover how your genetic wiring and early experiences shape how you manage stress. Learn about the vital distinction between merely reacting to stress and cultivating true resilience. Cait emphasizes the power of leveraging your natural strengths and consistently seeking support without guilt. It's about aligning your life with your values to better support your nervous system and thrive amid challenges.

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 doesn’t always look like falling apart. Sometimes it looks like holding everything together, until your body makes it clear you can’t keep going this way.Cait Donovan is joined by her longtime friend Sarah Swanberg, a doctor of acupuncture and Chinese medicine and co-founder of Indigo Wellness Group. They talk about what burnout really feels like for women moving through major life phases such as fertility, postpartum, perimenopause, and why so many of us miss the signs until we’re deep in it.Sarah shares how she left a high-pressure career in visual effects and followed a quiet sense of curiosity into acupuncture, eventually building a multi-practitioner wellness practice that supports both patients and providers. What does it take to build something sustainable? How do you know when it’s time to change course, and how do you do it without losing yourself?This episode digs into the deeper patterns behind burnout, from the pressure to “do it all” to the fear of asking for help. Cait and Sarah offer a grounded, honest look at what it really means to care for yourself, your work, and your future.Episode Breakdown:00:00 Introduction 02:00 Sarah’s Career Shift from Visual Effects to Acupuncture08:00 Spotting Burnout and Rethinking Success10:00 Letting Go of the Sunk Cost Fallacy14:00 Burnout, Perimenopause, and the Role of Yin20:00 Restorative Practices and Sustainable Living24:00 Building a Collaborative Wellness Practice34:00 Overcoming Fear and Asking for Help40:00 Resourcing Yourself for a Resilient LifeLinksConnect with Sarah Swanberg:https://sarahswanberg.com https://instagram.com/sarah.theacudoc https://www.linkedin.com/in/sarahwswanberg/ https://sarahswanberg.com/free-downloadConnect with Cait:Initial Call with Cait: bit.ly/callcaitInitial Call with Sarah: bit.ly/callsarahvBurnout 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