Burnout Isn’t a Badge: Why Slower is Smarter

Thought For The Week

Inspiration hits and suddenly we’re ready to change everything all at once—hit the gym six days a week, cut carbs, count macros, and overhaul our entire lifestyle. Sound familiar? This kind of all-in mindset makes sense: We’re wired to want results quickly, and we often equate intensity with effectiveness. Big changes make us feel in control, and the act of committing fully can give an instant hit of confidence or relief—like we’re finally doing something about our health. But real, lasting change doesn’t come from flipping a switch—it comes from rebuilding habits, one slow and steady step after another. When we pace ourselves, we’re not just protecting our bodies from injury or burnout, we’re also building self-efficacy, confidence, and trust in the process. Consistency might not be flashy, but it’s the real foundation for progress that lasts.

Exercise Tip

Effective training is a two-part process: You need the stimulus and exertion part – to stress the system – then you need the recovery part – to allow the system to repair and adapt. Post-workout fatigue that lasts days means you’ve been excessively challenged, and your body might not be getting what it needs to recover sufficiently. Push on through and you may well end up in the realm of overtraining. Overtraining can cause a decrease in performance capacity as well as physiological and psychological symptoms including alterations in mood (irritability, stress or depression), depressed immune function, disturbed sleep and loss of concentration. Tired, and with a body less able to cope with the training load, you also run the increased risk of injury.

Try this: To strike the balance between hard work and adequate rest, when you first start out, I’d recommend limiting your higher intensity training sessions (that includes your strength training) to 2-3 times per week, with at least 1-2 rest days in between. Rest days don't have to be sedentary; if you’re keen to keep moving you can always choose active recovery, like going for a walk or taking a gentle yoga class.

Nutrition Tip

When it comes to food, too much too soon can look like slashing daily intake, or cutting out entire food groups in the name of “eating clean.” While these changes might feel empowering at first, they can quickly lead to trouble. Sudden, rigid rules around food lead to hunger, cravings, low energy, low mood and low levels of concentration. They can also initiate binge-restrict cycles and a preoccupation with eating “perfectly”. On a physiological level, overly restrictive diets can disrupt metabolism, increase stress hormones, and lead to nutrient deficiencies, making it harder — not easier — to feel healthy and energised.

Try this: If you want to make changes to your eating habits, start with one small adjustment at a time—whether it’s increasing vegetable intake, drinking more water, or adding a healthy snack. Gradual changes are much easier to sustain.

Links & Resources

Article: Worried you might be overdoing it? This post from Strava takes a more detailed look at overreaching, overtraining and burnout.

Recipe: Take things slow. Try my recipe for potato and spring onion pancakes, and savour the cooking process—as well as the eating process.

Recipe: Add more nutrients and elevate your eggs on toast to a whole new level with my recipe for spruced up eggs on toast.

Inspirational Quote

"If you burn out, you’re no good to anyone. Don’t try to sprint a marathon."

Brené Brown