Get Out of Burnout
This is a quick summary of the Pluralsight course by @Barryluijbregts
Cause of Burnout: Stress, cloud be Mental or Physical or both. Stress is a natural response and chronic stress can lead to burnout
How to Improve your Seep: Eat Healthily, Exercise, Clean Living, and Active Relaxation. Sleep is underrated, Sleep is critical in your repair/restoration process. There are the way we sleep.
1) Light Sleep- Heart rate, Breathing, and Body temp drops
2) Deep Sleep- Restoration and repair happens
3) REM- Dreaming.
What can interfere with sleep:
- Stress
- Heat
- Exercising late
- Eating and drinking late
- light
- coffee and alcohol
How to Improve
- Exercise Early
- Get Sunlight Early
- don't late and large meal
- enjoy caffeine early
- Don't take nap after 3:00 pm
- Stick to a Sleep schedule
- avoid blue light
- your bedroom is for sleep
- sleep in the dark
- keep cool
Diet:
Eat to reduce stress
Eat food, not too much, mostly plants
avoid process food
eat colorful food, eat weird food
fish and meat
good fats
- coconut, avocado, fish, olive oil, grass-fed meat, walnuts
good Glycemic index
- banana, sweet potato, lentils, carrots
Eat Eggs, 75% vegetables, 25% protein, and good fat
When to eat:12 hrs gap
supplements: Vitamin D in the morning with fats, Vitamin C, Magnesium
Easy- plan ur meals, eat vegetables, Supplement D, C, and Magnesium, 12hrs gap, Don't eat added sugar
cut out gluten and dairy, don't eat processed food
ow-Stress Life:
- Psychotherapy
- Change the way you work
- Prioritize
- spend time on purpose
- Digital detox
- Update Food and Exercise habit
- Priorities sleep
- Unplug from social media
Summery:
sleep, eating healthy, exercise, clean living, active Relaxation.
I Would highly recommend this course to everyone link: https://app.pluralsight.com/library/courses/recognize-prevent-manage-burn-out/table-of-contents