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FRIED. The Burnout Podcast
Cait Donovan
Recent Episodes
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Most of the rules you’re following were never made with you in mind and could be the reason you’re burned out.
Cait Donovan sits down with keynote speaker and executive consultant Kim Bolourtchi to talk about what it really means to be Strategically Unruly, and why breaking the right rules might be the key to burnout recovery. Kim shares her story of living a double life as a buttoned-up lawyer and national Latin dance champion, and how a surprising moment in front of the Missouri Supreme Court shattered the divide between who she was and who she thought she had to be.
Together, Cait and Kim unpack how internalized beliefs and outdated expectations—both personal and cultural—keep people stuck in roles that drain their energy and bury their potential. They explore how resentment can serve as a clue to what you really want, why authenticity isn’t just a buzzword, and how to start making change without burning your entire life down.
This episode is a reminder that you don’t have to follow rules that were never made for you. Start with one shift. One rule you no longer want to live by. One step toward being more fully yourself.
Episode Breakdown:
00:00 Introduction
02:33 The Concept of Being Strategically Unruly
08:04 Developing a Framework for Strategic Unruliness
11:25 Internal vs. External Rules
13:53 The Impact of Rules on Personal Growth
16:14 Challenging Rules That Limit Us
18:09 Deservedness and Burnout
20:07 Focusing on Rules That Hold You Back
25:16 Finding and Challenging Your Own Rules
29:33 Resistance to Breaking Rules
34:54 Being Honest About Commitment
37:01 The Importance of Internal Feeling
39:16 Freeing Up Capacity by Being Authentic
Links
Connect with Kim Bolourtchi:
https://www.linkedin.com/in/kimberly-bolourtchi/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout recovery isn’t just about resting more. It’s about finding the energy to live fully, set boundaries that protect your peace, and show up in ways that actually matter.
When the world feels chaotic, how do you stay committed to your healing? In this #FRIEDguides episode, Cait Donovan and Sarah Vosen dig into the challenges of burnout recovery when external stressors feel overwhelming. They talk about why carving out a space for yourself—one that isn’t flooded with nonstop news and social media noise—isn’t avoidance. It’s survival. Cait shares her own experiences with burnout and the turning point when she realized self-care wasn’t a luxury. It was a necessity.
The duo also get into the power of community, why individual healing creates a ripple effect, and how recognizing your own limits can actually make you more effective. There’s a sharp distinction between honoring hard emotions and getting stuck in them, and Cait and Sarah break down how to move through them without getting consumed.
If you’ve ever felt guilty for stepping back, this episode will change how you see it. Taking care of yourself isn’t checking out, but making sure you have the capacity to engage with the world in a way that’s sustainable, meaningful, and real.
Episode Breakdown:
00:00 Introduction
03:00 Coping Strategies for Burnout
05:01 Maintaining Balance and Center
06:02 Focusing on Self-Care
07:05 Community Support in Burnout Recovery
10:20 Personal Activism and Self-Care
14:15 Burnout Recovery as Activism
17:08 Finding Calm in Immediate Environment
20:00 Allowing Time for Emotions
Links
https://open.spotify.com/episode/0WGHqwQAVbZEY1qLC9XyZL?si=f5da7095baa444f2
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Your brain craves creativity, and the arts might be the secret weapon against burnout. Genein Letford joins Cait Donovan to break down how music, movement, and self-expression fuel emotional resilience, sharpen thinking, and restore energy. Why does chronic stress shrink key areas of the brain? How can creative outlets like music and movement reverse the damage? And what’s the deal with brain capital, and why should you care?
From brain breaks to the magic of third places, Genein shares science-backed strategies to help your brain recover and thrive. Whether burnout has dulled your creativity or you’re looking for a fresh way to recharge, Genein and Cait’s discussion might just change how you think about art and your own well-being.
Episode Breakdown:
00:00 Introduction
03:22 The Power of Music on the Brain
05:59 Brain Structures and Music
07:22 Music’s Impact on Emotional Intelligence
10:47 Burnout and Brain Health
15:54 Self-Awareness and Personal Preferences
17:21 Understanding Brain Capital
21:21 Rebuilding Brain Health Post-Burnout
25:03 Importance of Brain Breaks
29:00 Third Places for Social Connection
32:08 The 2-5-7 Strategy for Brain Health
38:39 Enhancing Focus Through the Arts
45:25 Social Connection and Neural Synchronization
Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout happens when you give endlessly without allowing yourself to receive.
Cait Donovan and Sarah Vosen are back for #FRIEDguides to break down why high achievers and caregivers struggle to accept support, energy, and appreciation. If you dismiss compliments, downplay your needs, or feel guilty for resting, you’re not alone. The problem is that without refueling, burnout becomes inevitable.
The co-hosts introduce the idea of “receivership” and explain how learning to accept, rather than just give, creates balance. Through stories, metaphors, and practical exercises, they offer ways to expand your capacity to receive without guilt. If you want to keep showing up for others, you need to let yourself be fueled too!
Episode Breakdown:
00:00 Introduction
00:57 The Problem with Being a Good Giver
01:52 The Importance of Receiving and Taking
02:25 Fueling Yourself Beyond Sleep
03:48 Secret Indulgence and Shame
05:05 Reframing Selfishness as “Self-Full”
07:21 Teaching the Body to Receive
10:03 The Flow of Energy and Physical Manifestations
12:49 Description of the Meditation
15:03 The Importance of Flow in Energy and Life
18:58 Susceptibility to Burnout Post-Recovery
19:45 Identifying and Expanding Your Capacity
21:04 Receiving to Sustain Generosity
22:39 Increasing Capacity to Receive with Gratitude
24:17 Closing
Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Meditation: https://open.spotify.com/episode/0WGHqwQAVbZEY1qLC9XyZL?si=f5da7095baa444f2
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout doesn’t happen overnight. It creeps in when we ignore the signs, stay stuck in routines that no longer serve us, and let fear call the shots. Anne Marie Anderson knows something about pushing past hesitation, and in this episode, she shares how audacity—taking bold, intentional action—can keep burnout from taking hold.
A three-time Emmy Award-winning broadcaster and author of “Cultivating Audacity,” Anderson walks through the barriers that keep people from making changes: fear, time, money, and that relentless inner critic. What happens when you stop letting those things dictate your decisions? How do you create space for what actually matters?
Anderson breaks it down with real-world strategies. She explains why disenchantment is a warning sign, how small acts of courage add up, and why building a strong front row of supporters makes all the difference. If you’ve ever felt stuck but weren’t sure what to do next, this episode is your push to start moving.
Episode Breakdown:
00:00 Introduction
02:26 Connection with Nicole Khalil and the Theme of Boldness
03:17 Anne Marie’s Background and Career Journey
05:13 Recognizing Early Signs of Burnout: Disenchantment
07:04 Taking Risks and Measuring Them
08:09 Overcoming Barriers: Fear, Time, Money, and Inner Critic
10:09 Making Friends with Fear
12:20 Urgent vs. Important: Managing Time
15:13 Flexibility in Planning and Adjusting
18:35 Financial Barriers and Money Management
22:30 Exploring Your Money Story
24:24 Inner Critic: Identifying and Managing It
31:30 Childhood Influences and Parental Expectations
34:05 Over-Engineering Children's Lives and Burnout
37:24 Cultivating Audacity: Small Steps to Big Changes
40:06 Building a Supportive Front Row
41:03 Closing
Links
Connect with Anne Marie Anderson:
https://annemarieanderson.com/
https://www.instagram.com/annemarieandersontv/
https://www.linkedin.com/in/anne-marie-anderson-3557ab39/
https://annemarieanderson.com/freechapter1/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm