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FRIED. The Burnout Podcast — 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.

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

Latest Episodes:

#straightfromcait: Bad Advice for Burnout (and what to do instead) Oct 01, 2023

Show notes

In today's episode, I will talk about the bad advice you can get regarding burnout and how those pieces of advice came to be due to certain misconceptions. I will be emphasizing how burnout is not solely a mental or thought issue but a systemic one involving various aspects of life.

Episode Highlights:

Cait Donovan talks about burnout advice she wrote about two years ago and still agree with. She talks about how many people perceive burnout as solely a mental or thought-related issue, which affects the how they distinguish between burnout prevention and recovery, and that most advice falls into prevention. Cait stresses the importance of life pruning, rebuilding emotional filters, and moving intentionally during recovery.

Cait encourages listeners to trust their inner guidance when choosing which advice to follow.

Remember, trust your inner guidance. In a sea of advice, your intuition knows what resonates with your soul. When choosing which path to follow, listen closely to that inner voice, for it knows the way to your own unique journey of healing and growth.

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

Kristen Holmes: Stay Ahead of Your Health with Whoop Sep 24, 2023

Show notes

In this world full of stress and a toxic environment, getting a hold of your health and staying physically and mentally fit is challenging. But worry not, as there are ways to stay ahead of your health. In this episode, I have an exciting discussion with Kristen Holmes, the vice president and principal scientist at Whoop. Kristen shares how Whoop, a physiological monitoring device, can help you track your body’s data, take action accordingly, and ultimately have control over your health. She also talks about why heart rate variability matters, workplace resilience, sleep consistency, real burnout prevention, difference of stress and anxiety, and more!

Episode Highlights:

Kristen focuses on aligning your mind and body– in other words, having extreme awareness of your body is crucial to taking control of your health. She also explains the usage of technology and how we can utilize it to get optimal data to work and take the needed actions for our bodies.

Kristen shares tips and tricks to aid in increasing stress resilience, sleep consistency, and managing stress, such as aligning our circadian rhythm, time-restricted eating, viewing sunlight, breathwork, and regular body movement throughout the day.

Listening to this episode will encourage you to take action and start your health and wellness journey. Don’t wait for your body to suffer. Instead, focus on taking preventive measures. It’s not too late; with discipline and perseverance, you can achieve your goal. Everyone deserves to live better, healthily, and joyfully–free of too much stress and burnout.

Links to episodes on Trauma and Coping Mechanisms:

https://www.friedtheburnoutpodcast.com/post/straightfromcait-how-childhood-trauma-is-related-to-burnout-even-if-you-think-you-have-none

https://www.friedtheburnoutpodcast.com/post/straightfromcait-coping-mechanisms-and-burnout-the-good-the-bad-and-the-ugly

Connect with Kristen Holmes:

https://www.whoop.com/us/en/

https://www.instagram.com/kristen_holmes2126/?hl=en

https://www.linkedin.com/in/kristen-holmes/

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

#straightfromsarahandcait: Wildfires, Burnout, and Getting the Help You Need Sep 17, 2023

Show notes

Burnout is the feeling of exhaustion physically and mentally from the problems you have in everyday life. Similar to wildfires, where everything is burned out to ash. However, life is a cycle of death and rebirth, which is critical in keeping the balance in the world. With the right resources, we can return to life beautiful and stronger. Our speaker today, Sarah Vosen, a burnout recovery coach at FRIED, explains the relation of wildfires to being burned out, why you should honor the cycle in life, and how Sarah can help in your burnout recovery journey. Tune in to learn more!

Episode Highlights:

Sarah discusses the similarities between burnout and wildfires. Just like wildfires, where everything is burned, fall, decay, and turn into ash, being burned out will feel like our life is falling apart. However, a burned forest will go through a rebirth cycle, and everything will return beautifully. Similarly, experiencing burnout will allow us to be reborn, and with the right resources, we can come back to life.

Sarah highlights the importance of honoring the cycle in life. We don’t need to be burned completely to have a renewal; we just need to realize that life is constantly changing, and resting is necessary to balance our work. We need to stop forcing ourselves to be the same every day. Slow down and give some time and space to process your emotions, set boundaries, and know the most important things in your life.

Burnout is normal, so just acknowledge your problems or difficulties and pay attention to control them. Recognize that you have the ability to control it, heal, and recover to become stronger.

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

Ruth Rathblott: The Liberating Path of Unhiding Sep 10, 2023

Show notes

Do you ever feel like you have to hide something about yourself from the world? In this episode, you will hear an honest and heartfelt conversation with Ruth Rathblott, a speaker, coach, and author of the book Singlehandedly: Learning to Unhide and Embrace Connection. Ruth shares her story of living with a limb difference and how she used it as a tool to start conversations and create safe spaces for others to share their stories. She also reveals the secrets of unhiding, which is the process of releasing shame, overcoming fear, and embracing your true self, without worrying about what others think.

Episode Highlights:

Ruth Rathblott opens up about the common phenomenon of hiding, which affects many people who feel like they are the only ones who have a visible or invisible difference, such as a disability, a mental health issue, a family background, or a personal struggle. She explains how hiding can make us feel isolated, exhausted, and limited, and how unhiding can help us live more authentically and confidently.

Ruth shares some practical tips and exercises to help you unhide in your own life and create more meaningful connections with others. She emphasizes the importance of being the first to go first, which means sharing something about yourself that you are hiding or uncomfortable with, in order to create a safe space for others to do the same.

This episode is a powerful reminder that you are not alone in your hiding journey. You have the power to unhide and live your truth. Listen to this episode now and start your own unhiding journey today. You will be amazed by the freedom and joy that comes from being yourself and connecting with others who accept you as you are!

Connect with Ruth Rathblott:

https://ruthrathblott.com/

https://www.instagram.com/ruthrath/

https://www.linkedin.com/in/ruth-rathblott/

https://twitter.com/ruthrath

https://www.amazon.com/Singlehandedly-Learning-Unhide-Embrace-Connection-ebook/dp/B0B95TSJBS

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: Behind the Scenes of Burnout Recovery Sep 02, 2023

Show notes

In today's episode, I will discuss my own experiences with burnout recovery and talk about all the misconceptions that often surround it. I will give emphasize the importance of seeking support, learning from setbacks, and acknowledging that progress may not always follow a linear path.

Episode Highlights:

Cait Donovan talks about experiences and mistakes during her burnout recovery journey and the challenges of progress recognition, the need for ongoing effort, the dangers of prematurely ending recovery efforts, the importance of allowing others to come to their own realizations, and the pitfalls of overexertion and comparing one's experiences to others. She highlights the complexity of the recovery process and the personal growth it entails.

Cait advises listeners about the challenges of self-trust, the need to overcome the desire to prove oneself, and the importance of embracing failure as part of the recovery process. She realizes the impact of sharing her story and encourages everyone to learn to trust themselves and their feelings during their own burnout recovery.

Remember, growth comes from acknowledging one's evolution and using newfound knowledge to navigate similar situations in a more empowered way.

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

Paula Liub: Autistic and Neurodivergent Burnout Recovery Aug 27, 2023

Show notes

In today's episode, I have a heartfelt conversation about an often overlooked aspect of burnout – its intersection with autism and neurodivergence. My guest, Paula Liub, a burnout coach for people who identify as neurodivergent, shares her personal journey of overcoming burnout as a neurodivergent individual, getting a late autism diagnosis and offers valuable insights into understanding and managing burnout within the neurodivergent community.

Episode Highlights:

Paula Liub shares her personal burnout story, which she describes as having three distinct stages. She recounts her journey from experiencing repetitive burnouts, recognizing the need for change, and finally discovering her autistic diagnosis as the missing piece that led to complete recovery and prevention of further burnout.

Paula encourages listeners, especially those within the neurodivergent community, to embrace their sensitivities and needs. She highlights the importance of self-validation, trusting one's body and experiences, and prioritizing well-being without waiting for a formal diagnosis.

Remember, your burnout recovery journey is valid and unique – prioritize your well-being and embrace your neurodivergent strengths.

Connect with Paula Liub:

https://www.paula-mindfulness.com

https://www.instagram.com/paula.mindfulness/

https://www.linkedin.com/in/paula-liub/

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

Owen Fitzpatrick: Using the Power of Belief to Boost Burnout Recovery Aug 20, 2023

Show notes

In this episode, Cait sits down with Owen Fitzpatrick, a Certified Speaking Professional (CSP) and renowned psychologist, who has worked with esteemed organizations like Coca-Cola, Google, JP Morgan, LinkedIn, Pfizer, and Salesforce. Owen's vast experience also includes coaching billionaires and Olympic athletes and delivering captivating talks in 31 countries. He has shared the stage with luminaries like Sir Richard Branson and Seth Godin.

Owen introduces the concept of "Belief Leadership," focusing on how beliefs shape behavior. The discussion delves into how burnout affects cognitive function and decision-making processes. They emphasize the importance of recognizing one's own belief system and the stories they tell themselves about burnout.

Owen explains that individuals often fall into either a victim mindset (blaming external factors) or a villain mindset (self-criticism). However, he highlights that both mindsets can limit personal growth. Instead, they encourage listeners to adopt a hero mindset by focusing on what they can control and influence. This perspective empowers them to take positive action and make choices aligned with their goals.

The conversation touches upon the significance of identity and how labels can limit personal development. Owen advises embracing a more positive identity while acknowledging current limitations and areas for growth. Positive affirmations can reinforce self-belief and pave the way for transformation.

They draw parallels to the hero's journey found in storytelling, where protagonists face challenges with the support of guides and mentors. Similarly, seeking support from others can aid in overcoming burnout and personal struggles.

Owen and Cait wrap up the episode, emphasizing the importance of recognizing one's mental state and choosing to adopt a hero mindset. The hero mindset empowers individuals to take charge of their lives, embrace personal growth, and overcome burnout challenges with determination and support.

Continue learning from Owen:

www.owenfitzpatrick.com

https://www.instagram.com/owenf23/

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

https://owenfitzpatrick.com/changing-minds-podcast/

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: How to Tell if Its Burnout or Stress Aug 13, 2023

Show notes

In this episode of Fried. The Burnout Podcast, I delve into the topic of differentiating between burnout and stress. I often encounter this question from you, my magic listeners, and others: whether it's at conferences, speaking gigs, or even in the Facebook group. Understanding the distinction between burnout and stress is crucial to address the issue effectively. So let's explore how to recognize and differentiate between these two conditions.

Burnout is not simply an escalated form of stress but rather an end result of chronic, unresolved stress over extended periods. According to the World Health Organization, burnout is characterized by three key elements:

Feelings of physical and emotional exhaustion
Cynicism and detachment
A lack of impact and productivity

Stress, on the other hand, is a natural response of the body to any challenge, be it environmental, emotional, or physical. It is a short-term reaction with a time-bound measure, meaning it arises and subsides, especially when the stress cycle is completed.

One way to distinguish stress from burnout is by assessing recoverability. When experiencing stress, a few days of rest or a good night's sleep can often suffice to rejuvenate and return to a state of equilibrium. However, in the case of burnout, recovery becomes challenging. Even extended periods of rest may not alleviate the symptoms, making individuals feel stuck in a perpetual stress cycle.

Burnout manifests in a host of physical and mental symptoms, such as headaches, digestive issues, explosive emotions, frequent colds and flus, anxiety, and depression. These symptoms persist and hinder one's ability to move forward.

Addressing burnout requires understanding that it is not a quick fix. Unlike simple stress, which can be managed relatively swiftly, burnout recovery can take anywhere from 12 months to three years, and in some cases, even longer. Patience and consistent effort are vital during this process.

Navigating burnout alone can be overwhelming. Seeking help from professionals specializing in burnout recovery can significantly speed up and ease the process. Burnout coaching and therapy can work hand in hand to provide comprehensive support.

The key takeaway from this episode is that if you find yourself unable to recover from exhaustion and stress despite various attempts, it might be burnout rather than just stress. Recognizing the difference is crucial to implement the right strategies for recovery. Remember, seeking help from professionals can make a significant difference in your burnout recovery journey. You don't have to face it alone.

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

Jim Young: Men and Burnout: Creating Intimacy and Breaking the Shame Barrier Aug 06, 2023

Show notes

In this episode, Jim Young, a burnout recovery coach, explores the topic of burnout in men and the importance of building intimate connections. He shares his personal journey of burnout and highlights the lack of resources specifically tailored to men's experiences. Jim emphasizes the need for deeper connections, not just in romantic relationships, but also in friendships and other areas of life. He delves into the societal expectations placed on men and the shame they often feel when they don't meet those expectations. Through vulnerability and breaking the shame barrier, Jim discusses how men can recover from burnout and cultivate a more fulfilling life.

Show Notes:

[00:16:57] Introduction to the topic of burnout in men

Jim shares his personal burnout journey and the lack of resources for men's experiences

The unique challenges men face when it comes to burnout

[00:17:38] Importance of creating intimate connections

Jim discusses the significance of developing deeper connections in various aspects of life

Highlighting the value of friendship and rebuilding social connections during burnout recovery

[00:18:58] Recognizing the role of intimacy in burnout recovery

Jim reflects on his own recovery and identifies creating intimate connections as a key factor

The misconception of intimacy being solely focused on romantic relationships

[00:19:25] Breaking the traditional male experience

Challenging the societal expectations for men to handle emotions alone and not ask for help

The importance of breaking free from the shame associated with seeking support

[00:23:13] Integration versus segmentation

Discussing the continuum of boundaries and the importance of finding balance

Breaking the pattern of building walls and opening gates to healthy connections

[00:26:00] Overcoming shame and seeking support

Addressing the shame men feel regarding their provider role and societal expectations

The transformative power of sharing vulnerability and breaking through shame

[00:28:45] Introduction to Jim's group program for men dealing with burnout

Jim announces the launch of the Expansive Success program

Focusing on holistic success in different areas of life, including relationships, health, and purpose

[00:31:56] The structure of the group program

An eight-week interactive course facilitated by Jim

Weekly meetings, curriculum, exercises, and facilitated conversations

[00:35:00] The power of community and impactful change

Recognizing the ripple effect of personal growth on organizations and relationships

Building new friendships, networks, and supports through group experiences

[00:37:11] Going beyond expectations

The significance of providing more than expected in coaching programs

Guiding individuals towards their true needs and potential

[00:40:00] Inclusivity and serving all people

Emphasizing the goal of helping all individuals through the lens of serving men

Creating safe and expansive spaces for everyone

Jim Young's work focuses on addressing burnout in men by emphasizing the importance of building intimate connections and breaking the shame barrier. Through his group program, Expansive Success, he guides men in recovering from burnout and achieving holistic success in various areas of life. By fostering vulnerability, community, and personal growth, Jim aims to create spaces that benefit individuals of all genders.

Resources:

Jim’s Upcoming Mastermind:

https://www.thecenteredcoach.com/expansive-success

Jim’s Book:

https://www.thecenteredcoach.com/book

YNAB (You Need a Budget)

https://ynab.com

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

Mandy Lehto: The 7 Realistic Phases of Burnout Jul 30, 2023

Show notes

Dr. Mandy Lehto was a people pleaser for such a long period of time that she ended up completely disconnected from herself. She found herself snappy and irritable, consistently pushing herself harder and farther beyond the limits of what she could handle. After a scary moment collapsing while boxing, Dr. Lehto realized something was wrong that even the world’s strongest coffee would not be able to fix. Through her burnout recovery journey, Dr. Lehto identified 7 realistic phases of burnout which she uses to guide others through their own burnout recoveries.

As a perfectionist and people-pleaser, it is common to be so focused on external validation that you lose sight of what you actually want and need. Like most people, Dr. Lehto started off her burnout journey in phase 1, denial. It took fully collapsing and then developing an unfortunate face rash to finally admit to herself that there was a problem. She went into the triaging phase with the same perfectionist approach she used when facing anything, trying to be the absolute best at meditating and downing kale smoothies. She tried every method she could access for hacking her healing from cutting gluten to attending spiritual retreats until at last reaching the stage of reluctant surrender. It was not going to be possible to completely recover on her own, and she would need to allow others to help her. She accepted that it was finally time to release the false fire of that external validation and fuel herself from within, stepping into the chutes and ladders phase of experimentation to discover which parts of herself were real and which were performance. Lastly, she embraced the final stage that wholeness equals whole mess, acknowledging that it's okay to not be perfect.

Dr. Lehto’s seven burnout phases are deeply relatable for anyone experiencing burnout regardless of where they currently are in their recovery journey. If you struggle with people-pleasing and being your authentic self, consider approaching your healing through the lens of these seven phases.

Quotes

• “Being a people pleaser perfectionist, I wasn't connected to myself, to my own likes, dislikes, to my own needs, to my own wants, because it was always about external validation.” (15:09 | Dr. Lehto)

• “There's a phrase by Cheryl Strayed, that acceptance is a small quiet room. And that's exactly what this phase felt like.” (20:24 | Dr. Lehto)

• “Just because a system is one way in one place, that doesn't mean that it's that way in every other place.” (30:10 | Cait)

• “I don't need to contort myself to be who I think I need to be so that other people will approve of me and validate me.” (40:19 | Dr. Lehto)

Links

Connect with Dr. Mandy Lehto:

www.mandylehto.com

https://www.instagram.com/mandylehto/ https://www.linkedin.com/in/mandylehtopersonalbrandimage/

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

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