From Wiped Out to Recharged: Real Talk on Healing Adrenal Burnout

Let’s be honest… most of us are out here feeling tired-tired. Not just “I stayed up too late” tired—but like, deep down, I can’t keep up, everything feels like too much kind of tired.

If that’s you? You’re not alone. And no, you’re not broken.

It might be your adrenal glands asking for a break.

These two little glands sit above your kidneys and do a lot—like regulating stress, energy, sleep, metabolism, and blood pressure. But when life keeps demanding and you never get a chance to reset, your adrenals get tapped out. And when that happens? You feel it everywhere.

Let’s break down how adrenal fatigue shows up, what causes it, and how you can start feeling like you again—con calma, care, and little daily shifts that actually make a difference.

Okay pero… what are your adrenals?

They’re tiny—but don’t let that fool you. Your adrenal glands are basically your body’s built-in stress managers. They make hormones like cortisol and adrenaline, so you can get up, deal with the day, and stay balanced.

But when you’re always “on”—rushing, worrying, overdoing it, not sleeping enough—they go into overdrive. And eventually… they get tired too.

😮‍💨 How do you know they’re struggling?

Here’s what I hear from clients (and honestly, I’ve been here too):

• "I wake up tired no matter how much I sleep."

• "I can’t stop craving chips, chocolate, or pan dulce."

• "Everything feels like too much lately."

• "I can’t think straight—I keep forgetting stuff."

• "I get lightheaded when I stand up."

• "I’m either wired at night or waking up at 3 a.m."

Sound familiar? These aren’t random symptoms. They’re signals.

🔥 Why it happens (aka the perfect storm)

Adrenal burnout doesn’t happen overnight. It builds—slowly—when life just won’t let up and your body never gets to recover.

Some of the most common causes I see:

• Chronic stress (work, caregiving, todo...)

• Too much cafecito, not enough rest

• Poor sleep or no consistent routine

• Overexercising or pushing through when your body needs a break

• Processed food, blood sugar crashes, and missing meals

• Inflammation, gut issues, food sensitivities

• Environmental toxins—yep, even your cleaning supplies or candles

It’s not about blame. It’s about awareness. When you know what’s depleting you, you can start to shift it.

How to support your adrenals (and feel human again)

Healing isn’t about extremes. It’s about small, sustainable changes that work for you.

1. Get serious about sleep

• Bedtime by 10ish if you can (your adrenals love that)

• Cut screens an hour before bed (blue light = wired brain)

• Keep your room cool, quiet, and cozy

• Create a wind-down routine—stretch, journal, breathe, pray

2. Lower your stress load (yes, it’s possible)

• Start your day with 2 minutes of stillness—seriously

• Protect your peace: say “no” when you need to

• Dance in your kitchen, read a novela, take a walk—whatever brings joy

• Get outside—sunlight + fresh air are free medicine

3. Eat in a way that nourishes, not drains

• Protein + healthy fats = stable energy (eggs, avocado, frijoles, nuts)

• Mineral-rich foods = adrenal love (bone broth, sea salt, greens)

• Hydrate—add sea salt or coconut water if needed

• Bring in adaptogens if they’re right for you (ashwagandha, rhodiola, etc.)

4. Cut the crash cycle

• Swap that 3rd cup of coffee for herbal tea or matcha

• Balance your meals to avoid the sugar rollercoaster

• Ditch the “all or nothing” mindset—progress > perfection

5. Move your body, but don’t overdo it

• Think walking, gentle yoga, stretching—menos is más

• Get some sun in the morning to reset your rhythm

• Rest is productive—your body heals when you slow down

A few supplements that can help (but check with your provider)

• Vitamin C – supports adrenal recovery

• Magnesium – calms your nervous system and helps with sleep

• B Vitamins – fuel energy and brain function

• Adaptogens – like holy basil or ginseng to ease stress

• Electrolytes – sodium, potassium, magnesium = hydration + balance

🧪 When testing makes sense

Sometimes, deeper support helps. If your symptoms are lingering, functional testing can give you real answers:

• Cortisol testing (saliva or DUTCH) to see how your levels fluctuate

• Bloodwork to check nutrients, thyroid, and inflammation

• GI testing if gut issues are adding to your stress load

💙 Final reminder

You don’t have to earn rest. You don’t have to push through. If you’re tired, overwhelmed, or just not feeling like yourself—it’s okay to slow down.

Your body is asking for support, not punishment.
And healing? It’s possible. Little by little, choice by choice.

You’re already doing the hardest part: noticing. Now let’s build from there.