The Ultimate Guide to Beating Burnout in Midlife

Burnout…

You’re not just tired; you are running on empty. You are the superhero maintaining a home, caring for kids and your parents, managing a social life, and working full-time. You feel like you should be able to grind it out, like you did in your twenties, but your body is simply refusing to cooperate.

In my practice at the Cordillera Wellness Collective, I see this reality every day. I see the physical exhaustion and the mental and emotional depletion feeding each other. The truth is, your busy schedule is a factor, but your perimenopause journey is the accelerant, those hormonal changes are making you less resilient and making you feel the burnout faster and more intensely.

This isn't just "normal stress." It's a critical breakdown, and we must address it for your long-term longevity and healthy aging.

1. The Clinical Marker: When Stress Becomes Burnout

As a Physician Assistant, how do I differentiate between everyday stress and true, debilitating burnout? The answer is in your hormones, specifically Cortisol.

Cortisol is essential, but when it's either too high or practically non-existent, a sign of severe HPA Axis dysfunction, it tells me we need to pivot and focus intently on de-stressing. When I suspect true burnout, I don't guess. I utilize a functional medicine approach, often starting with a 4-point salivary cortisol curve to clinically map your stress response throughout the day.

Identifying that marker is the crucial first step. It confirms that this isn't a mental failing; it's a physiological problem that needs healing.

2. The "Do Less to Gain More" Strategy

When you are already depleted, the last thing you need is a 10-step plan that causes more overwhelm. My approach is centered on Patient-Centered Care and starting with non-negotiable micro-changes to help you immediately take control of your overwhelmed nervous system.

My primary strategy is to CUT OUT what isn't serving you and ensure you are fueling your body consistently:

• Cut the Overwhelm: We look at things we can immediately stop. Is it a really intense HIIT workout plan? Is it a list of 15 supplements that is just creating stress and not helping? We cut out what we don't really need now.

• The Non-Negotiable Pause: My first prescription is always breathing before meals. This simple act forces you to focus on yourself, helping activate your parasympathetic nervous system (rest and digest), and it’s easy to add in on day one.

• Feed the Engine: We focus on making sure you eat three meals a day. So many women try to run on coffee for breakfast and nothing else. We start with making sure you are fueling yourself, starting with a nutritious breakfast.

  
  

3. The Mindset Shift for Sustainable Longevity

Ultimately, beating burnout and establishing true longevity requires a core philosophical shift for women in their 40s and 50s.

For years, we've focused on others. Now, we need to focus on THEM, you need to focus on YOU.

I encourage women to remember why they love themselves and why it’s okay to slow down and truly embrace who they are. This is the time to start saying NO to things, setting firm boundaries, and taking up space instead of feeling invisible. Loving yourself and making these mindset shifts makes it infinitely easier to add the other things in for better health and lasting energy.

When you heal the mind, the body can follow.

Ready to Reclaim Your Resilience and Energy?

If you are burnt out and ready to stop hustling and start healing, the Cordillera Wellness Collective is here to help you get clinical answers and create a path forward. We use evidence-based practice to treat the root cause of your perimenopause fatigue and burnout.

If you live in California and are ready to partner with an expert to design a personalized plan, I invite you to book your complimentary Fit and Focus Call today. Let's make this the year you put yourself first.

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