Adrenal Fatigue & Burnout: A Woman’s Guide to Recovery and Reclaiming Energy

Adrenal Health: Understanding Burnout and the Path to Recovery

Adrenal health is something we’re hearing more and more about every day. In today’s world, we’re busier and more stressed than ever. Ladies, we’re not just business professionals—many of us are also moms, primary caretakers, business owners, household managers, and so much more. Burnout is real. When we’re told by our primary care physicians to “work harder,” “lose weight,” or just “suck it up,” it can make us feel like we’ve truly hit rock bottom.

My Rock Bottom: A Personal Story

As someone raised to be a workaholic, I didn’t know how to slow down. After finishing grad school, I found myself in the throes of severe adrenal fatigue. I had gained 45 pounds and struggled just to get off the couch to tackle even the most basic daily tasks. That was my rock bottom. I was physically, mentally, and emotionally drained. I battled with imposter syndrome constantly—how could I help others heal when I couldn’t even help myself?

My recovery began when I started learning about adrenal function and how chronic stress can completely derail it.

Understanding the Stages of Adrenal Dysfunction

Adrenal fatigue isn’t an official medical diagnosis, but dysfunction of the hypothalamic-pituitary-adrenal (HPA) axis and cortisol production is very real and supported by research (Marik & Flemmer, 2012). I often see three distinct stages of adrenal dysregulation in my practice:

Stage 1: Wired and Tired

In this stage, both total metabolized cortisol and free cortisol levels are high. This can make you feel constantly on edge or anxious. You’re wired, but sleep is elusive—no matter how many hours you lie in bed, you never feel truly rested. Your brain is always running, and it’s nearly impossible to shut it off at night (Guilliams & Edwards, 2010).

Stage 2: Running on Fumes

Here, total metabolized cortisol remains high, but free cortisol drops. This creates a confusing contrast: you’re internally revved up but physically and mentally drained. You may feel anxious on the inside but appear completely depleted on the outside. Exercise might provide a short-term boost, but the crash that follows is intense. Despite a clean diet, unexplained weight gain becomes a frustrating new norm (Dhabhar, 2014).

Stage 3: Burnout

In the final stage, both total and free cortisol levels plummet. Cortisone—the inactive form of cortisol—rises. You’re not just tired; you’re utterly exhausted. Even basic tasks feel monumental. Sleep doesn’t help, and fatigue feels bone-deep. This is adrenal burnout at its worst, and it often requires a compassionate and comprehensive approach to recovery (Tsigos & Chrousos, 2002).

Let me be clear—no one should feel like this. Ever.

The Power of Testing: Why the DUTCH Plus is a Game-Changer

When it comes to adrenal health, one of my most recommended tools is the DUTCH Plus test. This advanced hormone test provides an in-depth view of adrenal and sex hormone function. It not only shows free and metabolized cortisol levels, but also gives insight into cortisone levels and daily cortisol patterns. Even more, the DUTCH Plus includes key organic acid markers (OATs), which help us assess nutrient status and neurotransmitter activity—crucial pieces in the healing puzzle (Precision Analytical, 2020).

When it comes to adrenal health, it’s best to test—not guess. There’s so much information floating around the internet about supporting adrenal function and managing stress, but let’s be honest: a lot of it can stress us out even more. And that’s the last thing we need.

We want personalized data when it comes to cortisol because certain herbs can raise cortisol levels, while others can bring them down. If you’re unsure, adaptogens like Rhodiola and Holy Basil are great starting points—they help your adrenals adapt to whatever state they’re in (Panossian & Wikman, 2010). However, foundational nutrients like a proper sodium-to-potassium balance, vitamin C, and B vitamins are absolutely essential for adrenal health (Lukaski, 2004; Carr & Maggini, 2017).

Fueling Your Recovery: Nutrition and Movement

From a dietary perspective, this is not the time to skip meals or drastically cut calories. Your body is already signaling that it’s under stress—caloric restriction only compounds that stress. Food is fuel. Without enough energy intake, your body increases fat storage and begins breaking down muscle to maintain stable glucose levels (Harris et al., 2015).

This is also not the time for intense exercise. Say goodbye (for now) to HIIT, heavy lifting, or long cardio sessions. Instead, opt for gentle movement like walking, stretching, swimming, Pilates, or gentle (non-hot) yoga. These forms of movement support recovery without triggering a further stress response.

Finding Joy and Nervous System Support

Stress management is another key element—but it doesn’t always have to mean meditation and breathwork. Ask yourself: what brings you joy or helps reset your nervous system? Maybe it’s dancing to your favorite song, calling a loved one, or snuggling with your dog. Simple pleasures can be powerful healers.

And remember—you can’t supplement your way out of burnout. Supplements can support the journey, but lifestyle and dietary changes must be at the core. In my own experience, I found therapies like Bowen bodywork to be deeply healing. It allowed my nervous system to “reboot” in a way I didn’t think was possible. It felt like my anxiety melted away, creating the space I needed to truly heal.

Conclusion

If you're serious about supporting your adrenal health, I invite you to book a free 15-minute meet-and-greet to learn how you can take back your health. Healing is possible—and you don’t have to do it alone.

At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

Author: Elena DiPerri CNS, LN

References:

1. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

2. Dhabhar, F. S. (2014). Effects of stress on immune function: The good, the bad, and the beautiful. Immunologic Research, 58(2), 193–210. https://doi.org/10.1007/s12026-014-8517-0

3. Guilliams, T. G., & Edwards, L. (2010). Chronic stress and the HPA axis: Clinical assessment and therapeutic considerations. The Standard, 9(2), 1–12.

4. Harris, L., Hamilton, S., Azevedo, L. B., Olajide, J., De Brún, C., Waller, G., ... & Hankey, C. (2015). Intermittent fasting interventions for treatment of overweight and obesity in adults: A systematic review and meta-analysis. JBI Database of Systematic Reviews and Implementation Reports, 13(2), 14–26. https://doi.org/10.11124/jbisrir-2015-2105

5. Lukaski, H. C. (2004). Vitamin and mineral status: Effects on physical performance. Nutrition, 20(7-8), 632–644. https://doi.org/10.1016/j.nut.2004.04.001

6. Marik, P. E., & Flemmer, M. (2012). The immune response to surgery and trauma: Implications for treatment. Journal of Trauma and Acute Care Surgery, 73(4), 801–808. https://doi.org/10.1097/TA.0b013e318265cf87

7. Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188

8. Precision Analytical. (2020). DUTCH Plus™ test overview. Retrieved from https://dutchtest.com

9. Tsigos, C., & Chrousos, G. P. (2002). Hypothalamic–pituitary–adrenal axis, neuroendocrine factors, and stress. Journal of Psychosomatic Research, 53(4), 865–871. https://doi.org/10.1016/S0022-3999(02)00429-4

Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.