Beat Burnout, Be Happy, and Be Healthy: Chill But Driven

Sara Shum
  • 5.0 (7)
  • Health & Fitness
  • Updated Weekly

Want to feel good + do good sh*t? You’ve got a big mission. But you can’t change the world if your body is burnt out or running on fumes. This is a women’s wellness podcast hosted by a doctor of physical therapy turned health and lifestyle strategist. We share joyful, sustainable, evidence-based ways to be the healthiest and brightest version of yourself through body recomposition, nervous system resets & optimizing your executive function. No performative wellness BS here :) It’s time to chaos-proof your habits, have fun again, and unf*ck your wellness to elevate your impact. Welcome!

  1. Feb 27

    21. THAT’S WHAT I’M F***ING TALKING ABOUT: Permission for High Achievers to FAFO. Alyssa Liu, Burnout & The Art of Having Fun

    Hiii. After getting sick (again), navigating even more grief, and being forced to slow tf down, I had a lot of time to bed rot and binge watch the Olympics. And in case you have no idea, Olympic figure skater Alyssa Liu is America’s new favorite person.  Her story embodies everything I’ve been trying to say on this podcast:  You can be disciplined and driven without attaching your identity to achievement.  And the key to doing so well is actually having fun in the process and seeing what happens :) If you’re a perfectionist, an academic, a healthcare worker, a founder, or just someone who has big work to do on this planet, this one’s for you. Episode Highlights lllness, grief, and overcompensating when you should slow down Alyssa Liu’s “chill but driven” energy and story Burnout with no autonomy and no fun How making things fun and dropping the need for a certain outcome helped me pass my board exams (and do several other things) stress-free Autonomy, joy, and flow state Introducing the accountability + creative flow co-working community I’m building ✨⁠ Your Accountability for This Week: go do one thing that actually makes you happy (that has nothing to do with your work) and that you haven’t done in over a month…and go do it. ⁠✨ ✨ Join the Chill But Driven Co-Working Community Waitlist ✨ ✨ Come Join Me On Substack Here ✨ (it is so much better than the other online places) Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. Cheers to being happy, healthy, being good people, and doing great and amazing things! xx Sara

    20 min

  2. Feb 13

    20. This Brand Was Feeling Yucky…So I’m Building Something More Aligned for Us High Achievers to Stay Chill But Driven

    Death to busy work and misalignment. I’m making some changes here. Unsubscribe if you like. I’m bringing Chill But Driven back to its roots. It has drifted away from my original intention.  If you’re a high-achieving, smart, slightly-overloaded person building something meaningful (a business, a PhD, a creative life), this episode is for you.  Join me in stopping doing things just to feel productive. This is about blending productivity, art, nervous system regulation, and intuition. Let’s build our missions without losing ourselves (or feeling like sellouts) in the process.  Episode Highlights Why I’m shifting the brand back to its original vision Losing alignment in business (shiny object syndrome + over-optimizing for SEO) My real mission: a space for high-achievers to create, play, and focus on the right work Why creativity and movement unlock clarity (and clients) Introducing my Substack + creative accountability and co-working community ✨ Come Join Me On Substack Here ✨ (it is so much better than the other online places) ✨  Work with Me ✨ ⁠Book a Free Consultation⁠ Instagram:⁠ ⁠@ChillButDriven⁠⁠ TikTok:⁠ ⁠@ChillButDriven⁠⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. Cheers to being happy, healthy, being good people, and doing great and amazing things! xx Sara

    19 min

  3. Feb 6

    19. So, You’re Doing All the Things but Still Stuck and Burnt Out: High-Achieving Good Girls, Please Do This Before You Drown in Your To-Do List

    Life happened and you’re not where you want to be right now.  That is okay! But maybe it’s also a perfect time to pause for reflection, instead of just continuing to check off random sh*t on your to-do list for the sake of looking busy.  If you’ve been chasing a goal that logically makes sense but your body feels heavy, tense, or resistant, you might just have  an alignment issue. Sound like you? This episode will guide you through how to ask for alignment in your next steps in whatever goal you are pursuing :)  Episode Highlights Why burnout in high achievers is often an alignment issue, not a work ethic problem How grief, stress, and big life events can force perspective shifts What it means when pushing harder stops producing results Giving yourself permission to pause without being guilty or feeling lazy The exact daily intention I use for clarity and guidance How to tell if something feels heavy because of fear or because it’s truly not aligned Other episode mentioned: The Exact Way to Ask the Universe for A Sign When You Are Feeling Lost ✨  Work with Me ✨ ⁠Book a Free Consultation⁠ Instagram:⁠ ⁠@ChillButDriven⁠⁠ TikTok:⁠ ⁠@ChillButDriven⁠⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out,⁠ book a free consultation. ⁠I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    10 min

  4. Jan 29

    18. Clawing My Way Out of Grief: When Meditation Doesn’t Help Anxiety, Balance-Based Movement Helps You Stay Sane

    My biggest ick is when someone says, “Have you tried meditation?” but you're deep in the depths of navigating a sh*t storm. When you’re in acute grief or deep burnout, silence can make all the pain even louder. After losing someone I loved like a brother, I can’t journal, sit still, or “be present” without my anxiety and sadness spiraling.  So instead of forcing myself into practices that aren’t supportive, I leaned into the one thing that actually helped me stay sane: balance-based movement.  In this episode, I talk about why meditation can backfire during grief, why numbing out is necessary (and okay), and how challenging your balance gives your nervous system a job when your thoughts won’t slow down. This episode is for burnt-out high achievers navigating grief, loss, or major life disruption… especially if you’ve been feeling guilty for not doing the things you’re “supposed to”.  Episode Highlights Why meditation can make anxiety worse Permission to numb tf out and ways to do it Why dropping routines doesn’t mean you’re failing Balance-based movement for anxiety The nervous system science behind balance and grounding Simple balance-based activities you can try (bonus if it’s hard to learn)  Other episode mentioned: The Zero Hour - How to Instantly Become a Morning Person  ✨  Work with Me ✨ ⁠Book a Free Consultation⁠ Instagram:⁠ ⁠@ChillButDriven⁠⁠ TikTok:⁠ ⁠@ChillButDriven⁠⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out,⁠ book a free consultation. ⁠I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    13 min

  5. Jan 1

    17. Dry January & the Sober Curious Movement with Sobriety Coach Casey McGuire Davidson — Is Alcohol Making Your Burnout Worse?

    ⟡ Personal Note: This episode was recorded just before a heartbreaking loss in my family. I’m releasing it with minimal edits, trusting that the conversation will still bring value to those who need it. Thank you for your love and understanding. ⟡ Today I’m joined by Casey McGuire Davidson, a Life & Sobriety Coach and host of the top 100 mental health show The Hello Someday Podcast for Sober Curious Women. She’s an ex–red wine girl who spent 20 years climbing the corporate ladder before quitting drinking a decade ago, and her work has been featured on Good Morning America, NPR, HuffPost, The New York Times, and NBC News. Together we dig into Dry January, the real impact alcohol has on stress and burnout, why you don’t need to hit rock bottom to rethink your drinking habits, and some truly wild insights into the alcohol industry. It’s honest, educational, AND fun.  We wrap it up with a lightning round full of wellness rituals, productivity hacks, and cozy favorites. ❄️ What’s in this Episode ❄️ ✨A heartfelt update on grief, loss, and choosing “done over perfect.” ✨Introducing Casey: life coach, sober-curious advocate, and host of Hello Someday. ✨Quick-fire warm-ups: spicy hockey romances, comfort shows, and current obsessions. ✨Why high-achieving women often overdrink + alcohol’s impact on stress and burnout. ✨The rise of sober curiosity + how Gen Z is changing everything. ✨Big Alcohol lobbying, debunking “drink responsibly,” and the real science. ✨Why a 100-day break is life-changing — and how to approach it with curiosity. ✨Casey’s Sober New Year 100 program + the power of community support. ✨Lightning round: movement, mocktails, blankets, habits, and grounding rituals. ❄️ Casey’s Links❄️ Hello Someday Coaching: https://hellosomedaycoaching.com/ Free 30-Day Sober Guide: https://hellosomedaycoaching.com/30-day-sober-guide/ The Sobriety Starter Kit Course: https://www.thesobrietystarterkit.com/ The Hello Someday Podcast: https://hellosomedaycoaching.com/podcast/ Follow Casey @hellosomedaysober: YouTube, Instagram, Facebook, Pinterest, TikTok ✨  Work with Me (Sara Shum) ✨ ⁠Book a Free Consultation⁠ Instagram:⁠ ⁠@ChillButDriven⁠⁠ TikTok:⁠ ⁠@ChillButDriven⁠⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out,⁠ book a free consultation. ⁠I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    1h 16m

  6. 12/25/2025

    16. 7 Tips for Eating Christmas Cookies Guilt-Free, Support for Holidays When You’re Grieving + a Fun Mocktail to Make Life Just a Little Better

    (Episode disclaimer, if I sound like I’m gasping for air in this episode, sorry, I just have a stuffy nose and I’m doing my best out here. Also, how sad is it that I noticed the unintentional ~6 7~ in the title?) Hi friend. Just here to say, no, your Christmas cookies do not need protein powder or cottage cheese to be guilt-free. Today I am sharing seven health and mindset tips for eating Christmas sweets without spiraling or losing gains :) Also, if Christmas makes you sad, for whatever reason, I have been there. I am here for you, and I deeply care for you. We are going to talk about how to take care of yourself during the holidays if you are missing a loved one, need to work, or are grieving something out of your control.  Plus, I’m sharing a cozy holiday mocktail recipe 🍹🎄 not to fix anything, but just to offer a small, grounding moment of comfort when the season feels like a lot. 🦌❄️ What I Get Into in this Episode ❄️🦌 ✨Healthy holiday eating without restriction or food guilt ✨Celebrating Christmas when grieving  ✨Why Christmas can feel sad, lonely, or overwhelming ✨Letting go of food guilt and shame during the holidays ✨Supporting body recomposition during the holiday season ✨Mindlessly eating to stim for ADHD ✨Adding magic in the kitchen ✨Managing blood sugar while eating sweets ✨Nervous system regulation for holiday stress and burnout ✨A simple, alcohol-free holiday mocktail recipe ✨Using food and rituals for comfort, grounding, and emotional support ✨And as always…how to be happy and healthy :) 🦌❄️ Timestamps if you want to jump around 🦌❄️ ✨[03:03 ]My love letter to all of you feel lonely, sad, and melancholy during the holiday, and personal stories of sadness and grief during Christmas ✨[09:15] Mocktail recipe  ✨[11:15] 7 guilt-free cookie tips ✨  Work with Me ✨ Book a Free Consultation Instagram: ⁠@ChillButDriven⁠ TikTok: ⁠@ChillButDriven⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    20 min

  7. 12/19/2025

    15. Gut Health, Hormones & Burnout: Why Ambitious Women Feel Exhausted, Foggy, and Bloated Despite Doing Everything Right (with Jenn Blair, Functional Medicine NP)

    Hi friend, in today’s episode, I’m so excited to welcome my very first podcast guest ✨ Jenn Blair ✨ a board-certified nurse practitioner and functional medicine coach who works with driven, high-achieving women who feel like they’re doing everything right… yet still feel exhausted, bloated, foggy, and burnt out. Jen and I dive into what’s really going on beneath the surface when ambitious women hit a wall… from chronic stress and gut issues to hormone imbalance and the flaws of conventional “eat less, move more” advice. We talk about why burnout is so common for high performers, how functional medicine looks at the body as a whole, and the small, sustainable shifts that can help you feel back in control of your health without sacrificing your goals.  Plus, stay to the end for our fun rapid-fire wellness questions! There are some sweet, easy, and fun little things you’ll definitely want to steal for your own routine :) Episode Highlights Why Jen shifted from conventional medicine to functional medicine after experiencing burnout firsthand The biggest gaps in traditional healthcare when it comes to chronic symptoms in women How stress, sleep deprivation, and ambition impact gut health, hormones, and blood sugar Jen’s 6-pillar functional medicine framework for sustainable healing Simple lifestyle shifts busy, high-achieving women can start today to reduce bloating and brain fog Why slowing down, eating mindfully, and prioritizing protein actually boosts productivity The mindset shift every ambitious woman needs: you don’t have to choose between health and success [45:13] 🧘‍♀️🍵🌿 Rapid-Fire Wellness Favorites 🧘‍♀️🍵🌿Jenn’s healthy comfort foods, movement practices, productivity hacks, cozy home joys, and grounding rituals ✨  Work with Jenn ✨ Instagram: @JennBlairWellness Tik Tok: @JennBlairWellness  ✨  Work with Me ✨ Book a Free Consultation Instagram: ⁠@ChillButDriven⁠ TikTok: ⁠@ChillButDriven⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    1 hr

  8. 12/12/2025

    14. Why Do I Get Sick All the Time? The Letdown Effect & Why High-Achieving Women Crash When They Finally Slow Down

    So, you’ve been asking yourself, “Why tf am I getting sick all of the time?” You eat well. You move your body. You try to do everything “right.” And yet… you’re still getting knocked out by colds every few months… then this episode is for you. I also share the exact shifts that helped me stop getting sick this year, despite living in the midst of chaos… this really is ✨magic ✨coming from someone who used to get sick every 2–3 months, dealt with chronic joint pain, and had way too many surgeries before anyone connected the dots and realized stress was manifesting in my body. I’m breaking down why so many ✨ good girl, high-achieving, perfectionist women ✨ end up chronically sick and why the answer usually isn’t that you just have a sh*tty immune system.  We’re talking about how go-go-go conditioning, chronic stress, and hustle culture wire your nervous system into survival mode, leading straight into burnout and the Letdown Effect (aka why you crash the second you finally slow down).  ✨ What I Yap About in This Episode ✨ “Why am I getting sick all the time? (and why the answer isn’t what you think) Good girl, high achiever, and perfectionist conditioning Chronic stress manifesting as sickness, joint pain, and injury Why doctors and adults in my life missed stress as the root cause Burnout symptoms in women that get normalized and brushed off Loving an addicted partner, chronic stress, and how caretaking roles impact your health The letdown effect (aka why you get sick after the stress ends) The non-negotiable shift that changed everything for me: sleep first, then exercise second ✨ How to be happier and healthier ✨ (always 😜) Quick note: there’s a heavier personal story in the first part of this episode. If you’d rather skip ahead, feel free to use the timestamps below [6:31] – My story: growing up chronically sick, burned out, and overworked, then loving someone with active addiction  [17:20 – The letdown effect explained [23:44] – Exactly how I stopped getting sick this year ✨  Work with Me ✨ Book a Free Consultation Instagram: ⁠@ChillButDriven⁠ TikTok: ⁠@ChillButDriven⁠ Email: sara@sarashum.com If this episode resonated with you, it would mean so much if you rated, reviewed, and shared it with a friend who’s ready to feel calm and energized again. And if you’re ready to go from burnt out to chilled out, book a free consultation. I'd love to help you build a chaos-proof health system that fits your real life and brings you joy, levity, and energy. Cheers to being happy, healthy, being good people, and doing great and amazing things! 💫Sara

    37 min
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About

Want to feel good + do good sh*t? You’ve got a big mission. But you can’t change the world if your body is burnt out or running on fumes. This is a women’s wellness podcast hosted by a doctor of physical therapy turned health and lifestyle strategist. We share joyful, sustainable, evidence-based ways to be the healthiest and brightest version of yourself through body recomposition, nervous system resets & optimizing your executive function. No performative wellness BS here :) It’s time to chaos-proof your habits, have fun again, and unf*ck your wellness to elevate your impact. Welcome!

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