Adrenal Fatigue Recovery: A Physical Therapist’s Journey from Burnout to Balance

I've always been a Type A, energetic person—maybe you can relate. Highly athletic, organized, and achievement-driven, I thrived on structure, validation, and setting high standards for myself. I chose physical therapy as a career path, but it wasn’t until my first semester of anatomy in grad school that I faced a real academic challenge. I received my first C. For the first time, I couldn’t rely on intellect and motivation alone. I was diagnosed with ADD and a visual learning disorder and was promptly prescribed Adderall to help me manage my studies, workouts, and social calendar.

At first, it felt like a godsend. I could focus, study longer, and keep up with everything on my plate. But without realizing it, I had become addicted to that sense of productivity. My nervous system was constantly in overdrive, driven by amphetamines, caffeine, perfectionism, and the endless pursuit of "doing it all."

The Cellular Cost of Overdrive

What I didn’t know then was that this constant state of high performance was taking a toll on a cellular level. Amphetamines like Adderall—along with chronic stress, excessive caffeine, and overtraining—can all contribute to mitochondrial dysfunction. Mitochondria, the energy-producing powerhouses in our cells, are essential for both physical and cognitive energy. Research shows that long-term exposure to these stressors can impair mitochondrial function, leading to fatigue, inflammation, and impaired recovery. [Picard et al., 2018]

Eventually, I made the decision to wean off Adderall. I also began to modify my diet and incorporate natural supplements to support my energy and focus. But despite these changes, my high-achieving mindset hadn’t shifted. I still pushed my body to the max with intense workouts, rigid dietary rules, and relentless business goals.

The Adrenal Crash

It wasn’t until I struggled to get pregnant that I realized something deeper was going on. Bloodwork revealed that my sex hormones were virtually nonexistent. The only hormone my body was producing in any significant amount was cortisol—our primary stress hormone. This was a clear sign of adrenal burnout.

Adrenal burnout isn’t recognized as an official medical diagnosis, but it's a term often used to describe the dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, the system that manages our stress response. Chronic stress can alter this axis, leading to symptoms like fatigue, insomnia, mood swings, low libido, and infertility. [Marques et al., 2019]

The Turning Point

Despite my natural urge to push harder, I had to completely pivot my lifestyle. I:

• Stopped high-intensity cardio

• Replaced intense workouts with interval walking and restorative yoga

• Focused on stress-reduction techniques like breathwork, energy work, and journaling

• Added supportive supplements based on guidance from a naturopath and endocrinologist

• Began eating more protein and healthy fats to nourish my hormones and nervous system

  
  

Slowly but surely, my system recalibrated. My cycles returned, my energy improved, and I was able to conceive. Even more rewarding, my hormones stayed balanced postpartum, and I was able to return to more intense exercise without compromising my health.

Evidence-Based Recommendations for Adrenal Support

1. Reduce Chronic Stress

   Chronic psychological stress alters HPA axis activity and contributes to cortisol imbalances. Stress-reduction techniques like mindfulness meditation, breathwork, and yoga have been shown to help regulate cortisol. [Pascoe et al., 2017]

2. Prioritize Sleep

   Sleep deprivation raises cortisol and reduces resilience to stress. Aim for 7–9 hours of quality sleep per night. [Hirshkowitz et al., 2015]

3. Support Nutrition

   B-vitamins, magnesium, vitamin C, and adaptogens like ashwagandha may support adrenal function. [Chandrasekhar et al., 2012]

4. Gentle, Regular Movement

   Regular moderate exercise helps regulate stress hormones, but overexercising can have the opposite effect. [Hackney, 2006]

5. Limit Stimulants

   Caffeine and other stimulants can exacerbate adrenal dysregulation. Consider reducing or cycling your intake.

Final Thoughts

You don’t have to crash to create change. If you’re someone who thrives on productivity and perfectionism, take this as your gentle wake-up call. Your worth is not tied to your output. Sustainable energy, balanced hormones, and long-term vitality come from listening to your body—not overriding it.

My journey to adrenal healing wasn't easy, but it brought me back to a more present, compassionate, and embodied version of myself. And for that, I’m truly grateful.

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: Dr. Sarah Kingsley PT, DPT, RYT

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.