Burned Out and Drained? Your Diet Could Be the Reason

“Food for thought” is often used to describe something that warrants serious consideration, but aside from the phrase’s colloquial usage, food is truly necessary for thought. In fact, recent research known as The GAIA Study proves an undeniable connection between diet and burnout. 

The GAIA Study revealed a clear, evidence-based connection between nutritional status and burnout in working adults. Individuals who consumed a nutrient-dense, anti-inflammatory diet experienced significantly lower rates of emotional exhaustion, cognitive fatigue, and depressive symptoms, as well as improved emotional health, better sleep, and quicker recovery from illnesses like COVID-19. 

Conversely, individuals who consumed a diet primarily composed of processed foods, added sugars, and unhealthy fats were correlated with higher burnout risk, increased stress, and slower recovery rates. 

In other words, the study highlighted nutrition as both a risk and a protective factor in mental health and occupational resilience. “We often talk about therapy, mindfulness, and self-care in mental health, which are all important, but The GAIA Study shows none of those practices can be fully effective if your body runs empty,” says Michael Genovese, MD, a neurologist and chief medical advisor at Ascendent New York. “Nutrition is self-care, emotional resilience, and a daily way of voting for your health and happiness one meal at a time.”

What kind of diet promotes mental resilience?

A whole-food, plant-based diet is ideal for mental resilience, according to Genovese. Think fruits, vegetables, whole grains, legumes, nuts, and seeds. “These foods contain antioxidants, fiber, and healthy fats that protect the brain, reduce inflammation, and help build a stronger stress response,” he explains. They also nourish the gut microbiome and stabilize energy levels, which are crucial for emotional well-being. “Eating this way is like giving your brain a daily tune-up,” Genovese says.

On the flip side, Zishan Khan, MD, a triple board-certified psychiatrist with Mindpath Health, says to avoid the Standard American Diet (SAD), which is typically high in processed foods, added sugars, refined carbohydrates, and unhealthy fats (trans and saturated), while being low in fiber, fruits, and vegetables.

“This dietary pattern promotes systemic inflammation, insulin resistance, and gut dysbiosis – all of which have been linked to depression, anxiety, fatigue, and poor stress tolerance,” he explains. “The SAD essentially deprives the body and brain of necessary nutrients needed for resilience and recovery.”

Remember, food is a core pillar of psychological well-being, and The GAIA Study challenges the notion that burnout is solely psychological or circumstantial. “What we eat can either exacerbate or buffer us from stress and exhaustion, and addressing burnout demands a proactive approach to nourishing our brain and body,” Khan says. 

Another word on burnout: It’s not just about working too hard — it’s about the body and brain running out of resources. “If you eat a diet high in processed foods, your brain is not getting the support it needs to recover from stress, and poor nutrition leaves the body inflamed, energy-depleted, and emotionally fragile,” Genovese says. “When you nourish yourself properly, you’re filling up your reserves to better handle life’s demands.”

How does nutrition affect mental resilience?

Food and nutrition are related, yet not identical. “Food is simply the vehicle; nutrition is the content,” says Khan. “Food provides the macronutrients and micronutrients our bodies need, but the nutritional value depends on the quality and composition of the food.” 

With that in mind, nutrition affects mental resilience through the following key mechanisms:

Neurotransmitter synthesis

Nutrients such as B vitamins (found in eggs, beef, and salmon), amino acids (present in yogurt, eggs, chicken, pork, and seafood), and omega-3 fatty acids (found in salmon, flaxseed, walnuts, and soybeans) play a critical role in producing serotonin, dopamine, and GABA, essential chemicals for mood regulation and stress response, Khan says.

Neuroinflammation modulation

“Good nutrition reduces inflammation, a hidden driver behind a variety of mental health challenges,” says Genovese. Specifically, anti-inflammatory diets that are rich in antioxidants — think various fruits, vegetables, and omega-3s — help to reduce neuroinflammation associated with depression and anxiety.

HPA Axis Regulation

“Diet heavily influences the hypothalamic-pituitary-adrenal (HPA) axis, which governs stress response,” Khan says. A balanced diet also modulates cortisol levels (the hormone related to stress) and enhances resilience to psychological stress, he adds. 

Mitochondrial support

Proper nutrition fuels mitochondria — the energy powerhouses of cells — and efficient cellular energy production supports better cognitive functioning and emotional regulation during times of stress, according to Khan.

Gut microbiome health

A balanced diet is essential for a thriving gut microbiome, which plays a role in mood regulation and stress response, Genovese says. “Moreover, a healthy diet keeps your blood sugar stable, meaning fewer emotional highs and crashes,” he adds. 

The bottom line? “When you eat well, you’re setting up your body and brain for success,” Genovese says. “A full-body system works together, and food is a key driver.” 

How does nutrition affect recovery from infectious disease?

When recovering from infections, your body relies on more than just rest—nutrition plays a critical role in supporting immune function, managing inflammation, and accelerating healing. The right nutrients help energize immune cells, maintain gut health, and protect against oxidative stress, all of which are crucial for a rapid recovery. Here’s a breakdown of the specific ways nutrition impacts your body’s ability to combat and recover from illness:

Immune cell function

Nutrients such as zinc, vitamin D, and vitamin C enhance the function of T cells, B cells, and natural killer cells, which are responsible for fighting infection and protecting you from disease, Khan says.

Inflammation balance

Omega-3 fatty acids and polyphenols (in foods like fruit, vegetables, and soybeans) modulate the body’s inflammatory response, preventing excessive tissue damage during infection, Khan explains.

Gut microbiome health

A diverse, fiber-rich diet promotes beneficial gut bacteria that support immune signaling and reduce susceptibility to infection, per Khan. Probiotics also support a healthy gut.

Antioxidant defense

Antioxidants found in fruits, vegetables, nuts, and seeds help neutralize oxidative stress—an imbalance between free radicals and antioxidants that can cause cell damage—generated during immune activation. Khan states that this can ultimately lead to faster recovery from illness.

When sick, your body needs real, nutrient-dense fuel to heal and fight back, Genovese says. “Food is not just about prevention, it’s also your body’s best partner in healing.” 

How does gut health affect mental health?

“Your gut and brain communicate constantly, like old friends who check in all day,” Genovese says. This is thanks to the gut-brain axis — a bidirectional communication network involving the nervous system, hormones, and immune pathways, which Khan says regulates the following processes:

Microbiota-neurotransmitter interaction

Certain gut bacteria produce neuroactive compounds such as serotonin, GABA, and dopamine, influencing mood and stress response.

Strong barrier integrity

A healthy gut helps prevent “leaky gut” syndrome, where toxins and inflammatory molecules enter the bloodstream and trigger neuroinflammation linked to depression and anxiety.

Immune modulation

The gut microbiome closely regulates systemic inflammation linked to mood disorders, such as major depressive disorder and bipolar disorder. 

Vagus nerve signaling

The vagus nerve transmits real-time information from the gut to the brain, influencing mood and anxiety regulation. This is partly why you feel better physically, as well as mentally and emotionally, when consuming a healthier meal.