How ICU Nurse Niko Saunders Beat Burnout & Reclaimed His Health: A Must-Read for New Nurses & Nursing Students
Burnout is no stranger to nursing students and new grad nurses. The long shifts, emotional toll, and pressure to always give your best can quickly lead to exhaustion. But what happens when burnout isn't just mental fatigue - it's a full-body warning sign? In a recent episode of the Life After Nursing School podcast, I interviewed Niko Saunders, an ICU nurse, fitness coach, and content creator who shared his powerful story of burnout, breakthrough, and the healthy habits that helped him turn it all around.
If you’re a nursing student, new nurse, or even a few years into the profession and feeling stuck in survival mode, this episode (and blog post!) is for you. Let’s break down the key takeaways and insights from Niko’s journey.
Recognizing Burnout Early
Niko didn’t realize how bad things had gotten until he looked in the mirror and didn’t recognize himself. He described being in "survival mode" – just going through the motions, constantly fatigued, and disconnected from his goals. Like many nurses, he was giving everything to his job and leaving nothing for himself. It wasn’t until a medical diagnosis of Rheumatoid Arthritis forced him to stop and reevaluate his lifestyle that he realized he needed a radical change.
The Wake-Up Call
After getting a diagnosis that put his long-term health at risk, Niko made the decision to take back control. He began working with a coach, not just for physical health, but for mindset, accountability, and structure. This was the beginning of a massive transformation—not only did he improve his physical health, but he also reignited his purpose as a nurse and launched his mission to help other healthcare professionals do the same.
Fitness, Meal Prep, and Realistic Self-Care for Nurses
Niko shared that fitness didn’t start with a gym obsession. It started with small, consistent actions: prepping meals, packing his gym bag the night before a shift. He emphasized that for nurses, self-care needs to be functional, sustainable, and rooted in systems. Meal prepping a few simple meals, finding movement you enjoy, and protecting your time are acts of self-respect.
Breaking the Cycle of Burnout
One of the most impactful messages from the episode was that burnout doesn’t mean you’re weak - it means you’ve been strong for too long without rest. Nurses often wait until they’re at their breaking point to ask for help. Niko's story is a reminder that it’s okay to pause, ask for support, and choose a different path.
Creating Content and Building a Nurse-Focused Community
Now, through his coaching and content, Niko helps other nurses and healthcare professionals take ownership of their wellness. He speaks candidly about the challenges of creating content as a nurse and using social media as both a creative outlet and a way to build community. He encourages nurses to start before they're ready, share their stories, and use their platforms to inspire others.
Final Takeaways for Nursing Students and New Grads
Start small: You don’t need a perfect routine to begin.
Prepare ahead: Pack your gym bag, plan your meals, protect your energy.
Ask for support: Coaching, community, and mentorship matter.
Define your identity beyond the bedside: You are more than your job.
Share your story: You never know who needs to hear it.
Final thoughts
Niko Saunders is proof that nurses can take back their time, their health, and their sense of self.
If you're a nursing student or new nurse struggling to find balance, know that you're not alone and that real change is possible.
To hear Niko’s full story and get inspired to take action in your own life, listen to the full episode on the Life After Nursing School podcast.
Until next time,
Caroline
PS. Want more on this topic? Listen to Life After Nursing School Podcast Episode 25