The Burnout Bible

Rachel Philpotts is the founder of re:Nutrition. Having experienced burnout in her 30s, she quit the corporate world and retrained. Now as a nutritionist, functional medicine practitioner and mental health expert, she helps tired and wired career women to combat fatigue and tackle emotional overwhelm naturally.

Table of Contents

Introduction

Part 1: What is Burnout?

Chapter 1. The stress factor

1.1 Burnout defined

1.2 The stress response

1.3 The three stages of burnout

Chapter 2. Why women experience burnout

Chapter 3. The burnout effect

3.1 Health conditions associated with burnout

3.2 Symptoms to look out for

Chapter 4. Managing fatigue and emotional overwhelm

4.1 The traditional approach

4.2 An alternative

Part 2: What Is Actually Going On

Section introduction - Getting to the root cause

Chapter 5. What’s going on in your brain

Chapter 6. The hidden cycle driving your mood

Chapter 7. Your cells’ energy engine room

Chapter 8. That gut feeling: The role of the Gut-Brain Axis

Chapter 9. Hormone havoc

Chapter 10. The blood sugar roller coaster

Chapter 11. The role of inflammation and immune health

Chapter 12. Your genes

Part 3: What To Do About It

Section introduction – My Mood-Boosting Method

Chapter 13. Nourish – the brain and the whole body

13.1 A Note on hydration

13.2 Fatigue fighting & mood boosting nutrients

13.3 Notorious mood disrupters

Chapter 14. Engage – in physical activities and hobbies

14.1 The right exercise

14.2 Social connection

14.3 Hobbies

14.4 When to disengage - The social media drain

Chapter 15. Restore – through rest and relaxation

15.1 Why you should (self)care

15.2 How to identify your stressors

15.3 Relaxation tools and techniques

15.4 The importance of sleep

Chapter 16. Reframe – negative thoughts and limiting beliefs

16.1 Limiting beliefs

16.2 Check your language

16.3 Breaking negative thought patterns

16.4 Practising gratitude

Part 4: What To Do Next

Chapter 17. The personalized approach

Chapter 18. Functional and nutrigenomic testing

Recipes (c.20, including:

Mood-boosting breakfasts,

Grab-and go lunches,

Energising dinners, and

Pick-me-up snack ideas)

Resources

References

Index