Exhausted, Overstimulated, and Starving by 3 PM? Here’s Your Reset Plan

NUTRITION
Recipe Of The Week

Summer Peach Chicken Salad
Approx Macros: Per serving 35g P/ 18g C/ 28g F

Ingredients:

• 8 oz grilled chicken breast, chopped (or rotisserie chicken)

• 2 ripe peaches, sliced

• 4 cups mixed greens (arugula or spinach work great)

• 1 avocado, diced

• ¼ cup chopped pecans or almonds

• 2 tbsp crumbled goat cheese or feta (optional)

• 1 tbsp olive oil

• Juice of ½ lemon

• 1 tsp honey

• Salt + pepper to taste

Directions:

1. Whisk together olive oil, lemon juice, honey, salt, and pepper for a quick dressing.

2. Toss greens with chicken, peaches, avocado, nuts, and cheese.

3. Drizzle with dressing and toss again.

4. Top with extra salt + pepper or fresh herbs (like mint or basil) if you’re feeling fancy.

Serve immediately or store in a mason jar to take on the go.

HEALTH/WELLNESS
The Burnout You Can’t See — Let’s Talk Adrenals

I’m in weird stage of life right now and while maybe you haven’t recently had a baby who doesn’t love to sleep too, you may be feeling these things because it’s pretty common among high-achieving women.

Here’s what’s going on:

I crash hard after a workout.

And not just a little tired — like completely wiped, foggy-headed, starving, and honestly… pretty moody. I can’t get through the day without caffeine, sunglasses are a must even when its cloudy, and I feel like I could snap at everyone by 3pm.. or take a nap.

What’s going on?: my adrenals are completely fried.

We talk a lot about stress — but not enough about what it’s doing to your body on a cellular level. That wired-but-tired feeling? The weight gain around your middle? The exhaustion that no amount of sleep seems to fix? The mood swings that come out of nowhere?

That’s adrenal dysregulation.
And if you’re a woman juggling a business, a household, and everyone else’s needs? You’re likely living in it.

What Are the Adrenals?

Your adrenal glands sit on top of your kidneys and pump out hormones like cortisol and aldosterone — key players in your energy, blood pressure, metabolism, and stress response.

When you're constantly stressed (mentally or physically), your adrenals stay in overdrive… until they can’t anymore. The result: fatigue, irritability, poor recovery, PMS, anxiety, and even blood sugar issues.

And here’s the kicker: You don’t need a trauma or huge event for this to happen. Chronic low-level stress — lack of sleep, overtraining, poor nutrition, or even under-eating — can wear your adrenals out.

Signs Your Adrenals Might Need Support:

• You crash after workouts

• You feel foggy in the morning or wired at night

• You’re anxious, snappy, or constantly overwhelmed

• You need caffeine just to function

• You’re sensitive to noise, light, or temperature

• You crave salty foods

• You gain weight despite eating well and exercising

Sound familiar?

Let’s fix that. Not with a 20-step protocol. Just foundational support that works with your body.

Things That I Am Implementing to Help Me Heal (Backed by Science + Lived Experience)

1. Morning Sunlight + Light Movement

Getting natural light first thing helps regulate your cortisol rhythm (aka your natural energy curve) — and reduces that mid-afternoon crash. Just 10 minutes of outdoor light before 10am can increase energy and improve sleep later. Make sure this light hits your eyeballs (no sunglasses allowed!) Bonus: Go barefoot and get some grounding in!

2. Minerals + Electrolytes

Stress depletes minerals FAST — especially magnesium, potassium, and sodium. Low levels can make you feel shaky, moody, dizzy, and fatigued.
→ I love Earthley Wellness’ Electrolyte Powder — it’s clean, easy to mix, and doesn't spike blood sugar. Bonus: Add a quality magnesium at night like Magnesium Lotion from Earthley 

3. Adrenal Cocktails

A simple mix of salt, potassium, and vitamin C — sounds basic, but it works. I like using:

• ¼ tsp Redmond’s Salt (or Celtic Sea Salt)

• ¼ tsp cream of tartar (potassium)

• A splash of orange juice or Perfect Supplements Acerola Powder (for vitamin C)

• Mix in water. It’s not fancy, but it works wonders for fatigue and cravings.

  4. Adaptogens

Herbs like Reishi, Tulsi, Schisandra, and Ashwagandha can help regulate cortisol and support your stress response.
→ I recommend rotating between Earthley’s “Nourish Her Naturally” and Reishi Capsules from Perfect Supplements.

Since I am nursing, I stick with gentle options like Reishi.

5. Mitochondrial Support

Your mitochondria power every cell — including your adrenals. I love:

• Creatine Monohydrate (the kind I use is from Redcon1, use code kimrose)

• Acetyl-L-Carnitine for mental clarity and energy

💥 Creatine is especially helpful for women — it boosts cognitive function, strength, and mood (with solid research to back it up).

 What I Take Now

I don’t take everything every day. But my go-to’s that I always come back to:

• Electrolytes (Earthley)

• Creatine (Redcon1)

• Reishi (Perfect Supplements)

• Magnesium (Earthley)

• Morning light + gentle movement

• One adrenal cocktail/day

And on the tougher days? I lean into extra sleep (naps when I can get them in! lol), more protein (hello Polar Joe protein coffee), and less screen time at night.

One Final Thought:

This isn’t about doing it all perfectly. You don’t need 12 supplements and a strict protocol.
It’s about listening to your body, giving it what it actually needs — and understanding that rest, recovery, and nourishment are part of the hustle too.

You deserve to feel calm, clear, and energized — not just pushing through every day.

MINDSET
Kindness Isn’t Weakness — It’s a Quiet Kind of Power

Being good to people… it matters.
Not to look like a good person.
Not because it earns you points or praise.
But because you remember what it feels like to need that kind of goodness.

You remember the exhaustion of barely holding it together.
The tight smile you wore even when your heart was breaking.
The days when everything felt heavy and no one seemed to notice.

Maybe you’ve had a season where it felt like life kept knocking you down…
And staying down started to feel easier than standing back up.
Maybe you’ve whispered to yourself, What’s the point?
Maybe you’ve felt invisible. Like no one really saw you.

That feeling stays with you. It softens you.
And it teaches you that kindness isn't a weakness — it's wisdom.

A warm smile.
A real compliment.
A simple moment of eye contact and respect.
They don’t cost you anything.
But they might mean everything to someone else.

It’s not about being “nice.”
It’s about being human.
It’s about choosing grace, when the world feels harsh.

Power doesn’t always come through volume or force.
Sometimes, it comes through stillness. Through softness. Through you.

So go out of your way.
Speak the kind word.
Lift someone up when they don’t expect it.

Because doing good and being good?
That doesn’t make you weak.
It makes you rare.
And in return, you’ll find peace.
You’ll find perspective.
And you’ll know — deep down — that you’re showing up in a world that desperately needs more light.

When you give someone else hope…
You get some of your own back too.

Make yourself Better Today.