Impact of Burnout on Your Overall Health

The world thrives on hustle, but at what cost? Founders are celebrated for their resilience, long hours, and relentless drive. But beneath the surface, the toll on mental health is undeniable, as highlighted in Sifted’s recent piece on founder burnout: A recent survey of 138 founders conducted by Sifted found that 54% had experienced burnout in the past 12 months. Additionally, 46% of founders reported their mental health as ‘bad’ or ‘very bad,’ while a staggering 75% said they had experienced anxiety within the same period. These numbers highlight an urgent need to move beyond mental health awareness and focus on tangible solutions for physical well-being.
 

But how does this chronic stress manifest physically?

Burnout doesn’t stop at exhaustion but it rewires the body. The relentless cycle of high cortisol, poor sleep, and erratic eating patterns contributes to an increased risk of cardiovascular disease, metabolic disorders, and weakened immunity. We see elevated blood pressure, disrupted gut health, a nervous system stuck in overdrive, and of course, too many competing priorities to find the time to wait at a clinic for a health check-up. As per Diabetes UK, high amounts of work-related stress raise the risk of type 2 diabetes by 45%. In addition, working 49+ hours per week was linked to a 70% higher risk of masked hypertension and a 66% higher risk of sustained hypertension, according to a study in Hypertension.

Symptoms and Signs of Burnout

Symptoms of burnout can affect both the mind and body, gradually impacting energy levels, motivation, and overall well-being. Here are a list of symptoms and signs to look out for: 

• Persistent fatigue and exhaustion, even after rest
• Reduced motivation and sense of accomplishment
• Emotional detachment or cynicism towards work
• Difficulty concentrating and making decisions
• Frequent headaches, muscle pain, or gastrointestinal issues
• Increased irritability or mood swings
• Disrupted sleep patterns (insomnia or excessive sleep)
• Reliance on caffeine, sugar, or stimulants to get through the day
• Feelings of helplessness, self-doubt, or being overwhelmed

Effects of Burnout

The body isn’t designed to be in fight-or-flight mode long-term. Let’s look into this in a bit more detail: 

• Sleep problems – High cortisol interferes with melatonin, making it harder to fall and stay asleep. Poor sleep worsens fatigue and mental fog. 
• Nervous system overload – The body stays in a high-alert state, leading to chronic fatigue, anxiety, and difficulty relaxing.
• Blood pressure spikes – The fight-or-flight state tightens blood vessels and increases heart rate, which raises hypertension risk.
• Metabolism disruption – Stress affects insulin, leading to erratic blood sugar levels, sugar cravings, and a higher risk of diabetes and weight gain.
• Weakened immunity – Cortisol suppresses immune function, making the body more prone to infections and slower to heal.
• Gut issues – Stress disrupts gut bacteria and increases inflammation, worsening digestion, bloating, and gut dysbiosis.

At Elevate Health, we believe in prevention, not just addressing health concerns when a crisis hits. Founders need more than vague advice about ‘self-care’ - they need structured, accessible solutions that integrate health into their daily routine, whether it’s monitoring key biomarkers, optimising recovery, or creating personalised action plans.

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Effective Treatments & Strategies to Overcome Burnout

We understand that just “working less” isn’t always an option for founders, so here are some practical rituals that you can incorporate into daily life to help mitigate your risk:

• Improve sleep: Reduce blue light exposure an hour before bed to enhance melatonin production. Practise 4-7-8 breathing (inhale for four seconds, hold for seven seconds and exhale for eight seconds) to slow heart rate and activate the parasympathetic (rest and digest) nervous system.
• Regulate the nervous system: Cold exposure (30–90s) lowers cortisol, while morning sunlight helps balance circadian rhythms. Box breathing (inhaling for four seconds, holding for four seconds, exhaling over four seconds, and holding for four seconds) reduces stress by stabilising oxygen and CO₂ levels.
• Manage blood pressure: Nasal breathing (inhale for four seconds and exhale for six seconds) activates the vagus nerve to lower blood pressure. Walking after meals improves circulation, and limiting caffeine prevents unnecessary spikes.
• Support metabolism: Eating protein and healthy fats with meals stabilises blood sugar. Reducing refined sugars prevents insulin spikes; short movement breaks every 30 minutes help maintain energy levels.
• Enhance immunity: Quality sleep supports immune function, while meditation or laughter reduces cortisol’s suppressive effects. A diet rich in vitamin D and omega-3s helps regulate inflammation.
• Optimise gut health: Probiotic foods (e.g., kimchi, sauerkraut) support digestion. Hydrating before caffeine prevents gut irritation, and mindful eating reduces bloating and discomfort.

Elevate Health’s annual proactive health membership is designed to be flexible to fit into busy schedules, including flexibility to meet with your doctor at work/home/virtually, access to an extensive network of scanning centres for the highest level diagnostic testing, and all health data and insights provided via our intuitive mobile app. Our annual program, including quarterly doctor check-ins, 6-monthly blood analysis and annual full-body MRI with AI, looks to ensure that your health is trending in the right direction.

Our approach at Elevate Health is grounded in evidence-based interventions designed for busy professionals. We offer tailored health assessments, cutting-edge diagnostics, and ongoing support to help individuals track and optimise their health. From cardiovascular screening to metabolic health checks, we make proactive health an achievable reality.
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Tests offered at Elevate

Elevate offers a range of tests to assess the physical impact of burnout and chronic stress. These include:

• Lipid panel – Measures LDL (bad cholesterol), HDL (good cholesterol), apoB (a marker of all atherogenic particles), and Lp(a) (genetic risk for heart disease). Chronic stress can lead to increased cardiovascular risk.
• Echocardiogram – Assesses heart structure and function in more detail. 
• Blood pressure monitoring – Includes home visit blood pressure check and ambulatory blood pressure monitoring (ABPM) to track fluctuations throughout the day, identifying stress-induced hypertension.
• Heart rhythm analysis – Measures HRV (heart rate variability), a key indicator of nervous system balance. Low HRV suggests chronic stress and autonomic dysfunction. ECG may be used for arrhythmia detection.
• Cortisol & immunity markers – Includes cortisol blood tests and interleukin panels (IL-6, IL-10, TNF-α, CRP) to assess inflammation and immune suppression linked to chronic stress.
• Glucose & metabolic health – HbA1c (long-term glucose control), fructosamine (short-term glucose trends), and CGM (continuous glucose monitoring) to detect stress-induced insulin resistance and metabolic dysfunction.

Conclusion

Burnout isn’t just about feeling overwhelmed, it’s a direct threat to long-term health. The good news? With the right support, individuals can take control before the damage is done.

At Elevate Health, we are on a mission to change the narrative from glorifying burnout to prioritising taking control of your health. Individuals should not have to choose between success and well-being. By embedding health optimisation into their lives, they can perform at their peak while safeguarding their future.

Break Free from Burnout – Optimise your health and performance with Elevate Health.

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