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    Health & Fitness

    FRIED. The Burnout Podcast

    Your best people aren't lazy. They're burned out. And there's a difference — one that costs you performance, retention, and culture if you can't spot it.

    FRIED: The Burnout Podcast is a top 1% global show with over a million downloads, hosted by keynote speaker and burnout expert Cait Donovan. It's the show for leaders, executives, HR professionals, and high-responsibility humans who want to understand burnout at a systems level — not just survive it personally.

    The core question FRIED keeps asking: Where is the work no longer matching the humans doing it?

    Burnout isn't a motivation problem. It's a mismatch problem. When the fit between people, roles, expectations, and organizational systems breaks down — disengagement builds, resentment festers, and your best people start quietly planning their exit. FRIED helps you see those mismatches before they become crises.

    Each week you'll get expert conversations on workplace burnout, leadership, organizational culture, employee retention, and sustainable high performance — plus solo episodes where Cait breaks down the hidden dynamics driving disengagement in even the highest-performing teams.

    No blame. No fluff. No breathing exercises you didn't ask for.

    Topics covered: burnout prevention, chronic stress, leadership development, workplace culture, employee disengagement, resentment at work, emotional intelligence, nervous system regulation, boundaries, organizational design, psychological safety, and middle management burnout.

    FRIED. Because burnout isn't the price of ambition. It's a signal that something needs to change.

    Advertise

    Copyright: © All works owned and produced by Cait Donovan LLC, 2022

    • Apple Podcasts
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    • Spotify

    Latest Episodes:
    Dr. James Gordon: Transforming Trauma for Burnout Mar 03, 2024
    Show notes

    Dr. James Gordon, Harvard educated psychiatrist, founder and CEO of the Center for Mind Body Medicine, is recognized throughout the world for his use of self-awareness, self-care and group support to heal population-wide psychological trauma. He joins us on this episode of FRIED to discuss techniques featured in his new book “Transforming Trauma: The Path to Hope and Healing.” He begins by dispelling two prominent myths. Trauma is not relegated only to those who have extreme experiences. We all have dealt with or will deal with trauma sooner or later. Divorce, death of loved ones, facing immortality, major career setbacks or disappointments, all have traumatic impacts. What’s more, contrary to popular belief, we are not doomed to carry our trauma with us for the rest of our lives. We can not only heal ourselves but in doing so come through the other side as better human beings—wiser, kinder and more thoughtful.


    One highly effective component of Dr. Gordon’s recovery program as described in “Transforming Trauma” is the method of shaking. For those stuck in a freeze response, shaking our bodies, often to music, brings us back into the present. He tells a beautiful story of his time spent working in Haiti with a group of female nursing students who were barely out of their teens. They had recently lost 90 of their classmates and friends to the 2010 earthquake. Dr. Gordon led them through a shaking exercise and the results were both life affirming and hilarious.


    Another element that keeps us frozen is our judgment—of ourselves and others– a vicious cycle that prevents us from feeling joy and spontaneity. Dr. Gordon explains how we can free ourselves from this rigid, dogmatic state. Any trauma recovery program should be comprehensive, and requires experimentation and mindfulness of our own needs. When we free ourselves from our frozen state we open our minds to infinite possibilities.


    Quotes

    • “If trauma doesn’t come early in life because, in fact, you have been abused or neglected or you have a congenital deformity of some kind or because you live in a community of violence or poverty, it will likely come in young adulthood or midlife, when we have terrible disappointments, when relationships break up.” (4:31 | Dr. James Gordon)
    • “Change is possible and you can create that change yourself.” (11:04 | Dr. James Gordon)
    • “[Shaking] is the body’s natural way of dealing with certain kinds of overwhelming stress. This is a method that is native to vertebrates, in general. You can see it if you have a dog who’s been in a fight with another dog. After that fight, you pull the dog away on the leash, and the dog is going to shake. It’s shaking off that high level of stress that’s come about from that confrontation. So, it’s part of us, biologically.”(16:00 | Dr. James Gordon)
    • “It’s a vicious cycle, in which you’re judging others and you’re looking for their judgment, it just goes on and on. It’s what inhibits change and it’s what inhibits joy, and certainly inhibits spontaneity.” (16:00 | Dr. James Gordon)
    • “That mind, which can be so useful, needs to be a tool. It shouldn’t be running us.” (40:24 | Dr. James Gordon)


    Links

    https://www.friedtheburnoutpodcast.com/home/search/trauma


    Connect with Dr. James Gordon:

    Website: cmbm.org

    LinkedIn: www.linkedin.com/in/jamesgordonmd

    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    Podcast production and show notes provided by HiveCast.fm


    Lee Dryburgh: Biohacking Your Burnout Recovery with SiPhox Health Feb 25, 2024
    Show notes

    Hey FRIED Fam,

    Welcome to a very special sponsored episode where we dive into the transformative journey of Lee Dryburgh, a longevity and biomarker industry expert whose personal and professional experiences offer invaluable insights into wellness, burnout recovery, and the revolutionary impact of accessible health data.

    Key Highlights & Timestamps:

    • The Catalyst of Change [00:01:13-00:07:23]:
    • Lee shares his early burnout story, starting from his high-pressure career at Cisco, leading to a pivotal moment of physical and emotional collapse at an airport. This experience forced him to reconsider his lifestyle and embark on a decade-long sabbatical in Ljubljana, Slovenia.
    • Post-Burnout Growth & Self-Discovery [00:07:23-00:18:26]:
    • Lee discusses the profound personal growth following his initial burnout. He speaks about the importance of slowing down, embracing the present, and how a series of unfortunate events, including tumultuous relationships and familial losses, led him to therapy and a significant mental shift towards "beingness."
    • Journey Into Functional Medicine [00:19:36-00:28:00]:
    • A chance encounter with a blood lab revealed Lee was pre-diabetic, sparking his interest in functional medicine, biomarker optimization, and the role of diet in health. His exploration into supplements and continuous health monitoring transformed his well-being.
    • Introduction to SiPhox Health [00:28:00-00:42:39]:
    • Lee explains his collaboration with SiPhox Health, a company aiming to democratize access to health data through at-home blood testing. He highlights how understanding biomarkers can aid in managing stress, inflammation, and overall health, emphasizing the kit's role in proactive health management and burnout recovery.

    This episode not only sheds light on the physical and emotional facets of burnout but also introduces groundbreaking tools for health optimization. Lee's story is a testament to the power of introspection, the value of health data, and the potential of technology to enhance our well-being.

    For more details on SiPhox Health and to take advantage of a special discount for FRIED listeners, visit siphoxhealth.com/fried.


    #straightfromsarah Lean In and Trust Your Intuition Again Feb 18, 2024
    Show notes

    Hey listeners! I'm Sarah Vosen, and I am delighted to be with you today. In this episode, I will discuss the importance of tuning into your body's signals for guidance, decision-making, and prioritizing self-care practices during burnout recovery. Follow me as we do an exercise to identify what physical sensations signify yes or no answers to better understand your body’s needs. Tune in to boost your intuition and make choices aligned with your needs during burnout recovery!


    Episode Highlights:


    Learning to recognize and differentiate between yes and no feelings in the body through sensory exploration of scenarios. Sarah guides listeners in an exercise to tune into their body's physical sensations when imagining saying yes or no to different scenarios. This helps them recognize what a yes and no feel like nonverbally so they can better understand their body's signals.


    Prioritize self-care practices based on your body’s signal. Rather than overloading your plan with various self-care practices, Sarah encourages you to list options and check in with your body. This helps you prioritize based on current needs indicated by your body's response, whether a clear yes or no.


    When dealing with tough decisions that require steps you're hesitant about but are necessary for your goal, Sarah suggests paying attention to that resistance. This helps you determine what kind of support you need to take those initial steps, adding depth to your decision-making process. The process of listening and trusting will get easier as you continue practicing.

    .

    Connect with Cait:

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.


    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel: https://bit.ly/caitdreel2025


    The Cure for Burnout (New Book Release!) Feb 11, 2024
    Show notes

    Today, I have a special guest who will share her amazing story of overcoming burnout. She is Emily Ballesteros, a resilience advocate with a background in industrial organizational psychology. She has transformed her own experience of prolonged exhaustion into a powerful journey. She will reveal the insights and solutions she discovered along the way, culminating in her upcoming book, "The Cure for Burnout," set to launch on February 13, 2024. Fried fam, get ready for an inspiring conversation with Emily about resilience and the path to overcoming burnout.


    Episode Highlights:

    In this insightful episode, Emily dives into the dynamics of internal and external validation, urging listeners to prioritize internal fulfillment over societal expectations. She shared practical advice on crafting a high-quality life, emphasizing the significance of personal values in decision-making.


    Experimentation takes center stage as a tool for personal growth, challenging the fear of making the "right" choices. The episode explores burnout recovery, assuring listeners that the tools gained during recovery serve as a safeguard against complete regression.


    The concept of burnout by boredom is introduced, highlighting the need for novelty and variety in life to prevent chronic disengagement. The hosts discuss finding balance between external and internal perspectives, especially when facing discomfort or dissatisfaction.


    Connect with Emily Ballesteros:

    https://www.emilyballesteros.com/

    https://www.instagram.com/emilybruth/?hl=en

    https://www.linkedin.com/in/emily-ballesteros


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    #straightfromcait: Powerful Questions To Start Your Burnout Recovery Your Way Feb 04, 2024
    Show notes

    Hey everyone, it's Cait Donovan here, and I'm thrilled to dive into a topic that's been buzzing in our Facebook group - kickstarting your burnout recovery. I get it, finding the right starting point is tricky because your burnout journey is as unique as you are. So today, we're going to have a reflective journey with questions designed to guide you through your burnout recovery.



    Episode Highlights:

    These ten questions will help you reflect deeply on yourself. Understanding where your life feels unfair or where you're using energy without fulfillment is important for planning your recovery strategy.

    You might be thinking, "Do I have to answer all ten questions at once?" Absolutely not. The great thing about this process is that you can go at your own pace. Take a break, reflect, and when you're ready, move on to the next question. The goal here is to make progress, not achieve perfection.

    Here’s a key point – looking for patterns in your responses. Pay attention to recurring themes as you go through these questions. These patterns can provide valuable insights into areas of your life that may need attention and transformation.

    The most important part: Start with the easiest change. When it comes to recovering from burnout, simplicity is your best friend. Begin with manageable shifts; gain momentum before taking on more complex challenges. By choosing the easiest path initially, you not only make tangible progress but also develop a mindset that allows for gradual, sustainable change.

    This is not about following someone else's journey. It's about understanding your unique needs and creating a recovery plan that suits you.


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    Monica Wang: How to Burnout, Recover, and Keep Your Job Jan 28, 2024
    Show notes

    Hello, listeners! I'm Cait Donovan, and I'm excited about today's episode. Our guest, Dr. Monica Wang, will share her inspiring journey of overcoming burnout as a veterinarian, incorporating Chinese medicine into her healing process. She’ll discuss her challenges of burnout in veterinary school, Traditional Chinese Veterinary Medicine, the importance of self-care, and how small changes impacted her well-being. She will also talk about how she set boundaries, embraced core values, reduced work hours, managed burnout, and achieved work-life balance.


    Episode Highlights:

    Monica encourages people to discover and embrace their values. Imagine this: instead of a generic checklist, self-care becomes a personalized experience that aligns with what truly matters to each of us. It's the key to navigating burnout in a way that feels right for you.

    But that's not all; picture having a supportive guide during times of burnout – someone who can help you reflect on your experiences when self-reflection feels difficult. Whether it's a coach, therapist, or another professional, external support becomes your compass through the burnout maze.

    And here's where Monica shares some truth about the "Work Harder" trap. She dispels the myth that pushing harder is the solution to burnout – in fact, it might make things worse. She encourages us to shift our perspective, seek support, and understand that more effort isn't always the answer. Take a moment to absorb that.

    Appreciate and act upon every little aspect of self-care – because within those small changes lies the potential for significant well-being transformation.


    Connect with Dr. Monica Wang:

    Free meditation guide for people who don't like to meditate: https://tinyurl.com/mr3we3t6



    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    #straightfromsarah: How to Give Yourself Permission to Get Your Needs Met Jan 21, 2024
    Show notes

    Hey fried fam, it's Sarah, and today, I want to dive into a transformative experience from my life in 2022. This journey not only marked my recovery but ignited the realization that giving myself permission to have what I want is crucial. In this episode, we'll explore the importance of recognizing your needs, confronting fears, and embracing the healing path. So, buckle up, my fellow burnout warriors, as we talk about the empowering journey of self-discovery.


    Episode Highlights:

    Your needs are just as important as anyone else's. Grant yourself the freedom to prioritize what you truly want and need in your life.


    Setting boundaries and communicating effectively can make a huge difference. When I faced challenges in my relationship, I realized the importance of standing strong and saying no when necessary. It's about recognizing when a situation isn't serving you and having the courage to clearly communicate your needs.


    Embrace your emotions, even the uncomfortable ones. Trust me, it's crucial to honor what you feel. Take a moment to acknowledge your emotions, explore their roots, and determine what you truly need in those moments. This emotional self-awareness is a key part of the healing journey.


    Lastly, something close to my heart—reparenting your inner child. I've been there, and I understand. Show yourself compassion for past experiences, address unmet needs from your childhood, and nurture your inner child with love and support. It's about building trust within yourself and creating that internal safety for healing. Take care of your inner child; they deserve it.

    Links:

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.


    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel: https://bit.ly/caitdreel2025


    #SFC&S: Burnout and Sleep: A Chinese Medicine Perspective Jan 14, 2024
    Show notes

    In today's episode, Sarah and I discuss the topic of sleep, particularly from the perspective of Chinese medicine. They also talk about the phases of burnout and how they can impact sleep patterns for certain individuals.



    Episode Highlights:

    Cait and Sarah delve into the Chinese medicine perspective on sleep, introducing the concept of Yin and Yang. They use the Yin Yang symbol to explain the interdependence of these opposing forces, describing Yin as cold, dark, still, and moist, while Yang is associated with warmth, activity, and movement. They explain how balance between Yin and Yang is crucial for overall well-being and that disruptions in this balance can affect sleep.

    They encourage listeners to consider the Chinese medicine perspective on sleep and explore the principles of Yin and Yang balance. They want listeners to view sleep through this lens, understanding the interplay between Yin and Yang as they aim to provide a fresh perspective that may help listeners make different choices to improve their sleep.

    Remember, understanding the phases of burnout and recognizing how imbalances in Yin and Yang can impact sleep patterns. The goal is to empower everyone with a new understanding of sleep and potential strategies for achieving better sleep quality.



    Links

    https://www.friedtheburnoutpodcast.com/post/riley-jarvis-the-big-secrets-of-exceptional-sleep-with-the-sleep-consultant

    https://www.friedtheburnoutpodcast.com/post/kristen-holmes-stay-ahead-of-your-health-with-whoop


    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.


    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel: https://bit.ly/caitdreel2025


    Start Your Burnout Recovery by Taking The "Good Plate" Jan 07, 2024
    Show notes

    In today's episode, I will talk about breaking the cycle of assumptions, communicating openly about preferences, and embracing tasks and experiences that bring personal joy and fulfillment.



    Episode Highlights:

    Cait Donovan talks about challenging the habit of self-sacrifice, exploring resentment as a tool for defining boundaries, and encouraging individuals to prioritize their needs and desires, symbolized by the metaphor of "giving yourself the good plate."

    Cait encourages listeners to prioritize their own needs and desires, challenging the habit of self-sacrifice, and urging them to stop giving away the metaphorical "good plate."

    The overall message is a call to action for individuals to prioritize their well-being, challenge assumptions, and create a more balanced and fulfilling life. The challenge for the year 2024 is presented as an opportunity for individuals to commit to giving themselves the "good plate" and sharing their journey with everyone else!


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    Bronwyn Davis: Ketamine Assisted Breakthroughs for Burnout Recovery Dec 17, 2023
    Show notes

    Welcome, dear listeners, to a captivating transformation and personal growth journey. I'm Cait Donovan, your host for today's episode. In this episode, we have the incredible privilege of delving into a conversation that promises to be nothing short of life-changing. She's not just here to talk the talk; she's walked the walk. So, grab your favorite beverage, get comfy, and prepare to be inspired as we introduce you to the remarkable Bronwyn Davis.



    Episode Highlights:

    Bronwyn Davis stresses the importance of embracing new approaches to personal growth, emphasizing that it's not a quick fix but a profound tool for self-discovery. Her insights reveal that preparation and a guided environment are key for successful ketamine sessions. She blends internal family systems therapy concepts to address potential resistance, underlining the need for both physical and emotional safety.

    Now, here's the kicker: ketamine-assisted coaching is tailor-made for self-aware high achievers looking to conquer their inner obstacles. It's a transformative journey towards self-love and clarity, but the real magic happens when you integrate those insights into your daily life.

    Bronwyn shares her own personal growth journey with ketamine.

    This episode is your ticket to discovering the potential of ketamine-assisted coaching for burnout recovery and personal transformation. It's all about embracing openness, prioritizing safety, and ensuring ongoing support along the way.


    Connect with Bronwyn Davis:

    https://www.bronwyndavis.com/

    https://www.ketamineassistedcoaching.com/

    https://www.instagram.com/bronwyndaviscoaching/

    https://www.linkedin.com/in/bronwyndaviscoaching/

    Free meditation guide for people who don't like to meditate: https://tinyurl.com/mr3we3t6


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


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