🎙️ Episode 4: Just Say No

Are you doing too much — even when you know better? In this episode of The Fireproof Podcast, we explore why saying “no” might just be the most healing thing you can do.

We dig into:

• Some root causes of burnout
• Physical and emotional signs you’re hitting your limits, and
• The statistics about doing too much

Plus: We share insights on heart rate variability, "virtuous subtraction," and why outsourcing tasks can sometimes be a powerful act of resistance.

💡 Key Takeaways

• "No" is a complete sentence — and a free tool for burnout prevention
• You don’t need to earn rest
• Boundaries can be built over time, with awareness, support, and practice

📦 Want to practice saying no?

Starting tomorrow, (6/18) check out our Just Say No Cards on Etsy — a playful, supportive way to build the boundary-setting muscle.

Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts. And be sure to follow, subscribe, and share so you don’t miss next week’s episode, where we dig into emotions in the body.

📚 Works Referenced

• Adams, G. S., Converse, B. A., Hales, A. H., & Klotz, L. E. (2021). People systematically overlook subtractive changes. Nature, 592(7853), 258–261. https://doi.org/10.1038/s41586-021-03380-y
• Akkayagorn, L. (2023, May 31). Burnout Syndromes. MedPark Hospital. http://www.medparkhospital.com/en-US/lifestyles/burnout-syndrome
• F. Diane Barth, LCSW. (2023, November 4). You Really Can Accomplish More by Doing Less. Psychology Today. https://www.psychologytoday.com/us/blog/off-the-couch/202311/you-really-can-accomplish-more-by-doing-less
• Heart Rate Variability. (n.d.). Oura Help. Retrieved June 12, 2025, from https://support.ouraring.com/hc/en-us/articles/360025441974-Heart-Rate-Variability
• Jaclyn Margolis Ph.D. (2023, December 31). This Year, Do Less to Get More. https://www.psychologytoday.com/us/blog/shifting-workplace-dynamics/202312/this-year-do-less-to-get-more
• Kate Northrup. (2020, May 21). Want to Be More Productive? Try Doing Less. Harvard Business Review. https://hbr.org/2020/05/want-to-be-more-productive-try-doing-less
• Keisha Moore, LCSW. (2023, June 19). The Power of Saying No. Psychology Today. https://www.psychologytoday.com/us/blog/mind-matters-from-menninger/202111/the-power-of-saying-no
• Laker, B., Pereira, V., Malik, A., & Soga, L. (2022). Dear Manager, you’re holding too many meetings. Harvard Business Review, 100(5), Article 5....

🎙 Episode 3: The Science of Burnout

Welcome back to the Fireproof Podcast—a show for anyone navigating the uncertain middle of healing, growth, and rediscovering joy.

In this deep-dive episode, we unravel the science behind burnout. What is it really? How is it different from just being stressed, depressed, or tired? And why does it matter how we define it?

We explore the evolution of burnout as a concept—from its first clinical naming in the 1970s to the frameworks that shape how it's measured today. You’ll learn how tools like the Maslach Burnout Inventory, the Copenhagen Burnout Inventory, and the more recent Burnout Assessment Tool each define this complex, multifaceted phenomenon—and why some of those definitions might be missing the mark.

Together, we push past surface-level wellness advice to uncover what the research actually says, why burnout is not just about individual weakness, and how systemic pressures shape our mental and physical well-being.

✨ In this episode:

• What burnout really means (and how it differs from stress or depression)
• The historical evolution of burnout definitions and tools
• Why it matters that the WHO calls burnout an “occupational phenomenon”—and what that leaves out
• How neurodivergent folks (like those with ADHD or autism) experience burnout differently
• Why you're not alone if you're feeling completely depleted—and what medieval peasants have to do with it

If you've ever felt like no amount of rest touches your exhaustion, or you’ve wondered why simple stress relief tricks don’t seem to work—you’re not imagining it. Burnout is deeper, messier, and far more common than we’ve been led to believe.

✨ Stay connected:

Make sure to follow, subscribe, and share so you don’t miss next week’s episode, where we dig into the real-life causes of burnout and introduce a small reconnection ritual that starts with just one powerful word: no.

• Armon, G., Melamed, S., Toker, S., Berliner, S., & Shapira, I. (2014). Joint effect of chronic medical illness and burnout on depressive symptoms among employed adults. Health Psychology, 33(3), 264–272. https://doi.org/10.1037/a0033712
• De Beer, L. T., Schaufeli, W. B., & Bakker, A. B. (2022). Investigating the Validity of the Short Form Burnout Assessment Tool: A Job Demands-Resources Approach. African Journal of Psychological Assessment, 4. https://doi.org/10.4102/ajopa.v4i0.95
• Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A Review of Theory and Measurement. International Journal of Environmental Research and Public Health, 19(3), 1780. https://doi.org/10.3390/ijerph19031780
• Freudenberger, H. J. (1975). The Staff Burn-Out Syndrome in Alternative Institutions. Psychotherapy: Theory, Research & Practice, 12(1), 73–82.
• Hultell, D., Melin, B., & Gustavsson, P. (2013). Getting personal with teacher burnout: A longitudinal study on the development of burnout using a person-based approach. Teaching and Teacher Education, 32, 75–86. https://doi.org/10.1016/j.tate.2013.01.007
• Kristensen, T. S., Borritz, M., Villadsen, E., & Christensen, K. B. (2005). The Copenhagen Burnout Inventory: A new tool for the assessment of burnout. Work & Stress, 19(3), 192–207.
• Koutsimani, P., Montgomery, A., & Georganta, K. (2019). The relationship between burnout, depression, and anxiety: A systematic review and meta-analysis. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2019.00284
• Maslach, C., Jackson, S....

In this special episode of The Forchu Insights Podcast, we flip the script! Chelsie sits down with co-host Rebecca to explore her personal path to wellness, one rooted in curiosity, resilience, and a deep belief in practical healing.

Rebecca opens up about what wellness really looks like behind the scenes, from the reflective power of journaling to her bold move to Maine in search of a slower, more intentional pace of life. We unpack what finally pushed her to crystallize her own wellbeing practices, and she shares her spicy takes on wellness industry trends (spoiler alert: not everything that glitters is good for you).

In this episode:

• The role of journaling and morning intention setting in Rebecca’s transformation
• Why she moved to Maine—and what it’s taught her
• Burnout, breakthroughs, and choosing peace over hustle
• Rebecca’s hot takes on popular wellness trends
• What’s next for the podcast and our work together

✨ Stay connected:

Make sure to subscribe and follow so you don’t miss what’s coming next