ADRENAL FATIGUE (PART 2)
I first started noticing my body deteriorating in my mid-twenties. It began with fatigue—I was pushing myself to the limit, relying on caffeine throughout the entire day just to function. Then, I started noticing small postural dysfunctions. While in a child’s pose, I realized my hips were no longer perfectly aligned. My squat pattern began to shift, with my body subtly deviating to one side. Eventually, the aches and pains set in, and my recovery from workouts slowed down drastically. I ignored the obvious signs of burnout, stubbornly pushing forward, addicted to exercise and consumed with the need to impress others.
By the time I hit 27, I was dealing with adrenal fatigue, digestive issues, parasitic and bacterial infections, and a long list of nagging symptoms.
At that point, even getting out of bed felt like a monumental task. I depended on caffeine and other stimulants just to get through the day. My body felt weak, and even simple tasks became overwhelming battles. My mood was in a constant state of distress—I was anxious, stressed, and exhausted. Yet, I kept up appearances, faking a smile for friends, family, and clients while feeling completely empty and unmotivated inside. It felt like I had lost my spark.
The relentless stress, emotional worries, fear of failure, lack of sleep, excessive sugar and caffeine, processed foods, and the grind-at-all-costs mentality had taken a serious toll. My body was screaming for rest, but I wasn’t listening. And when we ignore the whispers, the body starts to shout. That’s when my pain teacher arrived—I fractured my back. There’s more to that story, but I’ll save it for another time.
The adrenal glands are responsible for managing all types of stress—whether it’s financial worries, chronic pain, toxic relationships, food sensitivities, or overtraining. At the time, I didn’t understand that all these stressors add up, compounding over time. Most people don’t realize this, and eventually, the adrenal glands struggle to keep up with the constant demand for cortisol, our chronic stress hormone.
Stress hormones serve a crucial purpose—they help us escape real-life dangers. However, when stress becomes chronic, the adrenal glands become depleted and desperately need rest. When this happens, the thyroid—our metabolism regulator—steps in to slow things down, conserving energy. This is why adrenal exhaustion often mimics hypothyroidism, making it difficult to diagnose.
Using the principles I learned at the CHEK Institute, I healed myself. It wasn’t a quick fix, but it worked. Now, I have the tools and awareness to recognize when I—or one of my clients—is heading down the same path. With that knowledge, I can make conscious choices and implement coaching protocols to prevent burnout before it happens.
The health of your adrenal glands is influenced by what you believe, how you think, how you live, and how you engage with the six foundational principles: Thinking, Breathing, Nutrition, Hydration, Movement, and Sleep. Each of these areas contributes to your overall stress load, and when they’re out of balance, your body pays the price.
Here are some tips to help you heal your adrenal glands. Start with one at a time—if you’re dealing with adrenal fatigue, your tolerance for change will be low, and trying to do too much at once may push your body deeper into exhaustion.
Healing adrenal fatigue using the 4 Doctor system:
Dr. Happy (Mental & Emotional Well-being)
Identify and Align with Your Core Values – Take time to reflect on what truly makes you happy and fulfilled. Living in alignment with your values reduces internal stress and promotes healing.
Practice Stress Reduction Techniques – Engage in activities like breathwork, meditation, or journaling to manage emotional stress and reset your nervous system.
Set Boundaries and Say No – Overcommitting and people-pleasing are major stressors. Protect your energy by setting clear boundaries with work, relationships, and commitments.
Dr. Diet (Nutrition & Hydration)
Prioritize Whole, Organic Foods – Focus on nutrient-dense, anti-inflammatory foods such as grass-fed meats, wild-caught fish, organic vegetables, and healthy fats to support adrenal function.
Reduce Stimulants and Processed Sugar – Excess caffeine and sugar spike cortisol levels, worsening adrenal fatigue. Swap coffee for herbal teas like licorice root or ashwagandha to nourish your adrenals.
Balance Macronutrients for Blood Sugar Stability – Eat meals with a balance of protein, healthy fats, and complex carbohydrates to prevent blood sugar crashes that stress the adrenals. Eat breakfast within an hour of waking and don’t go more than 3 hours without eating.
Dr. Quiet (Rest & Recovery)
Prioritize Quality Sleep – Aim for 7-9 hours of deep sleep per night. Establish a calming bedtime routine, limit screen time before bed, and create a sleep-friendly environment.
Schedule Downtime and Relaxation – Incorporate time for restorative activities such as nature walks, stretching, or simply lying down and breathing deeply to allow your nervous system to reset.
Practice Yin Activities – Engage in gentle, parasympathetic-focused activities like tai chi, yoga, or sound healing to bring balance to an overstimulated system.
Dr. Movement (Exercise & Physical Health)
Engage in Low-Intensity, Restorative Exercise – Avoid high-intensity workouts during adrenal fatigue recovery. Instead, focus on activities like walking, swimming, or Qi Gong to support healing.
Listen to Your Body’s Signals – If you feel drained after a workout, it’s a sign to scale back. Train based on energy levels rather than rigid schedules to prevent further burnout.
Incorporate Breath-Centric Movement – Practices like Foundation Training, yoga, or mobility work with conscious breathing help regulate the nervous system and promote adrenal recovery.
By integrating these principles from Dr. Happy, Dr. Diet, Dr. Quiet, and Dr. Movement, you can support your body’s ability to heal and rebuild adrenal resilience. Let me know if you’d like me to expand on any of these or sign up for a free consultation call and start your road to recovery today.