The ANTI-BURNOUT Playbook
How I healed myself from burnout and learned to live again.
If everything was perfect you would never learn and never grow- Beyonce Knowles
I almost died in college.
Funny thing is, I did it to myself.
The constant grind of school and work led me to rock bottom. I ended up in the hospital, hooked up to several IVs and monitors.
I had no testosterone because my hormones were depleted. My adrenal glands were burnt out. And my motivation was at rock bottom.
I had to start from scratch, rethink my motivations, and find ways to heal my body and mind.
This is my story of burnout.
It was my last year in college.
I went to Southern Methodist University. The locals call it "Snow Mountain University" (Guess why).
There were certain obligations I had to do, like finding a job and graduating.
I was also building Kool Health. I had a dog training and boarding business. And I DJ'd house music clubs a couple of nights a week.
Work-life balance wasn’t my thing.
My days went like this:
I would wake up around 6. I would biohack and then study.
Then, I would go to class and meet potential employers. I’d work out, record a podcast, make some food, and DJ at a club. Then, I would go to bed by 1-2 am.
To keep up, I experimented with Adderall, Modafinil, and Amazonian nasal sprays.
At first, it felt great.
I had boundless energy and was cranking out serious work. My podcast was gaining traction, and I was close to landing a job at a Fortune 500 company.
I was also blowing up in the Dallas DJ scene and getting huge gigs.
But then I fell apart.
48 hours in the ER.
My mind was spinning; doctors didn’t know what was wrong.
My girlfriend carried me to the hospital, where I was in a state of delirium. They put me in a wheelchair and rushed me to the emergency room.
Long story short, I burnt myself out.
The doctor said that my nervous system couldn’t keep up with the demands of my hectic lifestyle and it completely shut down.
After two nights in the hospital and two weeks of zero energy, I had to rethink everything.
I threw away every single supplement, cut off certain friends, and thought about my life.
Burnout is universal.
The finance analyst who works 16 to 20 hours a day.
The parent who’s working overtime.
The student who’s pulling all-nighters.
Our society views this relentless grind as heroic.
I got accolades for working hard and being an example. But, behind the scenes and all the praise, I was falling apart.
Through trial and error, I learned to heal myself.
I learned techniques and practices that shifted me into a state of presence and relaxation. This has allowed me to reconnect with myself and recognize when I'm stressing myself out too much.
Now my work is more profound and more relaxed, and working 12 hours a day, I get more done.
I’m still not 100%, but who is?
These are the 8 things that got me unburnt.
Quality sleep
To feel unstoppable, we've got to get 8 hours of quality sleep.
Many of us have difficulty sleeping. This is due to lifestyle and environment. We've got too much technology, too many bright lights, and not enough relaxation and downtime.
So, I went deep on sleep and found some life-changing tips.
- Stop eating after the sun goes down.
- No caffeine after 1:00 pm
- Turn off all LED and blue lights an hour and a half before bedtime.
- Set the bedroom to 65°F or cooler.
- Stop using technology an hour before bedtime.
- Have a nighttime relaxing ritual.
- Sleep Supplements: GABA+L-Theanine (Kion Sleep)
- Turn off your WIFI router at night
Mindful Breathing
“Breathe, motherfucker” - Troy Casey (Certified Health Nut).
This life hack got me out of burnout.
Don’t you already know how to breathe, Jack???
Yeah, but like most of us, I was taking shallow, short, and rapid breaths. They sped up my heart rate, gave me anxiety, and led me to negative thinking.
So, when I learned that long exhales and being aware of my breath relaxed me, I did it every time I was stressed. It increased my stamina throughout the day, so I could enjoy life and stay relaxed.
Breathing, connecting with my body, and shutting TF up.
I made better decisions, saw issues from new perspectives, and felt love for myself.
Here’s my favorite breathwork routine.
This practice works. It helped me heal, and it can help you too.
A few minutes each day can make a big difference.
I started eating breakfast.
Do you ever feel like something is missing?
That’s how I felt most mornings.
Until I had breakfast one day.
I used to skip it because I was into health and fasting.
But I realized I was going too hard and needed food to help support me throughout the day. My hormonal and nervous system was fragile.
I had to stop adding too much stress, which is what fasting does.
I thought I was adding energy, but no, I was in survival mode—that's where the energy was coming from.
So, I began to eat breakfast, and WOW, I felt like my brain turned on.
I felt relaxed in the morning, didn't rush to lunch, and by the end of the day, I could crush my workouts.
So, yeah, it's a cliché - eat your breakfast, but make it good with healthy fats, good protein, complex carbs.
My Dream Breakfast:
Pasture-raised poached eggs
Goji berries
Organic avocado
Coconut oil
Grass-fed beef and pork sausages
Maple syrup vinegar
Fresh fruit
Some fresh sea salt and organic black pepper
Another favorite breakfast:
Raw butter and espresso.
Sauna
I am in love with a wooden box.
After hearing about its detoxification properties in a podcast, I decided to go in the Sauna one day.
The rest is history.
I bought one for my apartment. Crammed it into my tiny bedroom.
I try to get in every night for the benefits. I get to read in there, watch videos if I want, and it makes me feel so sharp, so ready, so stress-free.
Absolute game-changer.
Once I'm done, all my worries are through; my body feels rejuvenated and detoxed.
I know I did something incredible for myself and you can read more on that here:
Clarity
Clarity, to me, is like a clean house.
With a clean house, you can relax rather than worry about stinky socks or old meat in the fridge.
Clarity is the same.
Rather than worrying about superfluous distractions, you can focus on what matters to you. Clarity lets me focus. I can make great content, be a great boyfriend, and enjoy the universe.
I used to wake up with too many things to do and no idea where to start. This killed me.
Now, clarity guides me in every decision I make.
I don't need daily goals and quotas. I know when any action I take will help me move towards my dreams or derail me into burnout.
Clarity helped me get clear.
More Time in Nature
Like a hairy caveman at my local park, I love it.
I kick off my shoes, throw away the socks, and put my feet in a pile of dirt.
Grounded, earthed, connected—whatever you want to call it.
Being in nature has many health benefits. These include less stress, less inflammation, and more happiness. To learn more about this scientific phenomenon, here’s a full documentary about Grounding.
For 15 minutes a day, I take off my shoes and explore the trees at my nearby park, allowing myself to be a kid again. Every time I leave the park, I feel more relaxed, more motivated, and more creative.
I felt like I hit the reset button.
Spending time in nature is incredible for relieving burnout.
Less inflammation, less stress, and more energy.
Adaptogens
What if I told you that nature has created magical pills?
If I'm too stressed, they relax me.
If I'm too tired, they energize me.
Adaptogens are herbs, mushrooms, and plants that work by finding what your body needs and then giving it.
These miracle plants have the intelligence of the earth and are like the star players of the team.
During my recovery phase, I couldn't move or do anything due to extreme stress and burnout. Adaptogens were a lifesaver. When I started using them, I felt energized, clear, calm, and focused.
I don't need any stimulants like coffee or Adderall.
Some of my favorite adaptogens include Ashwagandha and holy basil. They help to reduce stress and burnout.
The Qualia Resilience product is the best adaptogen blend I've tried. It combines these and other adaptogens.
They've been key in my journey out of healing.
Healing at Home
Going home was the key to overcoming burnout.
At home, I spent time in nature, played tennis with my old coach, and spent quality time with my grandma.
I remembered what it was like to be a child again. I felt safe in my bedroom with all my toys and seeing photos of me. It helped me see how far I've come.
Home provided me with the reset I needed.
Conclusion
These tools helped me overcome burnout and enjoy my life more.
While I still experience burnout at times, these tools ensure I can overcome it.
What's your favorite anti-burnout tool?
With Love and Light,
Jack
Have you ever experienced extreme burnout, either mental or physical…or BOTH? Feel free to share your thoughts in the comments.