Latest / The Burnout Podcast with Fexingo: Workplace Exhaustion, Recovery, and Sustainable Careers / How Career Burnout Reshapes Your Relationship With Food
Transcript
- Lucas: If we've helped you think through a career move or decision, I want to mention something quickly. We deliberately don't run ads on these shows — no sponsors, no commercial breaks. The whole point is that this conversation stays about you, not about selling something. Luna: Yeah, that's a big part of why it feels like a real conversation. And why it can be hard to sustain. Lucas: Exactly. So if that principle matters to you, and you want to help keep it going, the link is buy me a coffee dot com slash fexingo. That's it. No obligation, no upsell. Luna: Okay. Back to today's topic — I have a feeling this one is going to hit close to home for a lot of people. Lucas: Yeah. We're talking about how career burnout reshapes your relationship with food. Not just 'stress eating' — that's too simple. I mean the actual neurological and hormonal shifts that change what you crave, when you feel hungry, and how your body processes what you eat. Luna: I've definitely been there. In my worst burnout period, I'd finish a twelve-hour day and all I wanted was a giant bowl of pasta with extra cheese. And I'd eat it even though I wasn't really hungry. Lucas: That's textbook. And it's not a lack of willpower — it's biology. When you're under chronic stress, your body cranks up production of cortisol, which directly stimulates appetite. And it also messes with ghrelin — the 'hunger hormone' — so your brain keeps signalling 'you need fuel' even when you've had enough. Luna: So the body is literally lying to you about being hungry. Lucas: Essentially, yes. A 2017 study from Harvard Medical School showed that cortisol increases cravings for high-fat, high-sugar foods. Because those foods trigger dopamine release — they give you a quick hit of pleasure that temporarily counteracts the stress. Your brain learns that pattern fast. Luna: So you end up in a loop: stress makes you crave junk, you eat junk, you get a brief dopamine spike, then the stress comes back, sometimes worse because now you also feel guilty. Lucas: Exactly. And the guilt adds another layer of stress, which raises cortisol more, which drives more cravings. It's a self-reinforcing cycle that can be really hard to break without understanding what's actually happening. Luna: One thing I found helpful was just naming it. Instead of thinking 'I'm so weak', I learned to say 'my hormones are doing their job in a messed-up situation'. That alone reduced some of the shame. Lucas: That's a good reframe. And there's research that supports it — when people understand the biology behind their cravings, they're more likely to choose healthier coping strategies. The key is that food is a symptom of burnout, not the cause. So trying to fix the food without addressing the stress is like mopping the floor while the sink is still overflowing. Luna: Right. So where do you start? If someone is deep in burnout and their eating is a mess, what's the first step? Lucas: The first step is to stop fighting the cravings and start observing them. Keep a simple log for three days — not to count calories, but just to note: what time did I eat, what was I feeling before I ate, and how did I feel after? That gives you data on your personal stress-eating triggers. Luna: I did something similar. I noticed that my worst cravings hit around 3 PM — which was when I was most mentally drained. So I started prepping a healthy snack for that time, like apple slices with almond butter. Lucas: That's smart. And it's a form of what's called 'intuitive eating' — but adapted for a dysregulated system. Normally intuitive eating means trusting your body's hunger signals. But when those signals are distorted by burnout, you need to rebuild trust slowly. Luna: So it's not about following a strict diet. It's more about reconnecting with actual hunger. Lucas: Exactly. One practical tool is the 'hunger scale' — rate your hunger from 1 to 10 before you eat. If you're a 7 or above — genuinely hungry — great. If you're a 4 or 5 and just craving comfort, pause and ask: what else could meet that need? A five-minute walk? A glass of water? Calling a friend? Luna: I think that's especially hard because in burnout, your energy is so low that food feels like the quickest, most accessible comfort. A walk requires motivation. Eating requires almost nothing. Lucas: Right. And that's why the structural fix has to come before the food fix. You can't out-willpower a cortisol spike. The real lever is reducing the stress load — even small ways. Taking a five-minute break every hour to step away from your desk, setting a hard stop time for work, getting even a little bit of morning sunlight to help regulate your circadian rhythm. Luna: All of which lower cortisol over time. And then the food stuff gets easier naturally. Lucas: Yes. And one more thing: protein. When you're burned out, your body's amino acid levels can drop, which affects neurotransmitter production. Eating protein at breakfast — eggs, Greek yogurt, a smoothie with protein powder — helps stabilize blood sugar and reduces cravings later in the day. Luna: I've heard that protein also helps with dopamine regulation. So it's not just about fullness — it's about brain chemistry. Lucas: Exactly. A 2020 study in the American Journal of Clinical Nutrition found that a high-protein breakfast reduced evening snacking by 30 percent in stressed participants. That's a huge effect from one meal change. Luna: Thirty percent — that's worth trying. So the takeaway is: burnout changes your relationship with food through hormones, but you can rebuild that relationship by understanding the biology, observing patterns, and making small structural adjustments — not by white-knuckling through a diet. Lucas: That's it. And the food stuff will improve naturally as your stress levels come down. So if you're in the thick of it right now, be kind to yourself. Your brain is just trying to protect you — it's using the tools it has. Luna: That's a good note to end on. And speaking of tools — we'll be back next episode with another angle on burnout and the body. Lucas: Until then, take care of yourselves. And maybe have a good breakfast tomorrow.