Staying Healthy in Veterinary Medicine: How to Prioritize Your Health in a Career That Takes Everything Out of You
I recently got back into the veterinary field after almost 3 years away from it. Hey! My name is Ally. If you know me, you know that I am a personal trainer, a CrossFit coach & a veterinary assistant.
I’ll be honest—getting back into the veterinary field after some time off was a shock to my system. I knew the job was physically demanding. I knew the hours were long. But what hit me the hardest… both before & now? How much it drained me—physically, mentally, and emotionally.
I work in emergency medicine, which means unpredictable schedules, high-stress situations, and shifts that leave me feeling like I got hit by a truck. The kind of exhaustion where your body aches, your brain is fried, and the thought of doing anything—let alone exercising or eating healthy—feels impossible.
I know I’m not alone in this.
“There is nothing more important, than doing the work you were meant to be do in the world.”
-Marie Forleo
Vet techs, assistants, receptionists, veterinarians—we all put everything into this job. We show up for our patients, advocate for their care, and comfort their owners. We’re lifting 100lb dogs onto X-ray tables, running codes, getting bitten, scratched, and peed on, and somehow still making sure every medication is calculated correctly. We don’t just do the work—we pour our hearts into it.
And at the end of the day? We’re exhausted, sore, emotionally drained, and barely functioning.
• Eating healthy? Maybe tomorrow. Right now, you need sugar, caffeine, and whatever is fastest.
• Exercising? Ha. Your feet already feel like bricks, and your back is screaming.
• Getting enough sleep? Only if you can shut your brain off long enough to not relive every critical case from your shift.
It’s no wonder so many of us struggle with weight gain, chronic pain, exhaustion, and burnout.
But Here’s the Thing—You Can’t Pour from an Empty Cup
I used to think the only way to feel better was to completely overhaul my life. I’d make plans to meal prep, hit the gym before work, drink a gallon of water a day, and get eight hours of sleep every night. And then reality would hit.
Because in vet med, our schedules are unpredictable. Our energy levels are inconsistent. And sometimes, just surviving the week feels like an accomplishment.
So instead of chasing perfection, I start focusing on small, sustainable changes that actually work with my life—not against it.
How to Take Care of Your Health When You Work in Vet Med
💡 Shift your mindset from “all or nothing” to “something is better than nothing.”
You don’t have to work out for an hour—a 10-minute stretch session or a short strength workout counts. You don’t have to eat perfectly—adding protein to your breakroom snack is a win. Stop waiting for the perfect routine and just start where you can.
💡 Fuel your body in a way that works for you.
Focus on easy, high-protein meals and snacks that actually keep you full. Keep quick, portable options on hand (Greek yogurt, protein bars, boiled eggs, nuts, fruit, etc.). Plan for reality, not for some imaginary version of your schedule that doesn’t exist.
💡 Move in ways that make you feel good.
If you’re on your feet all day, you don’t need a high-impact, sweat-dripping workout every time. Focus on strength training and mobility work to reduce pain, prevent injuries, and build endurance.
💡 Prioritize recovery—even if it’s just small changes.
• Hydrate during your shift.
• Take 5 minutes to breathe and reset.
• Stretch before bed.
• Improve your sleep routine (blue light blocking, magnesium, consistent bedtime).
These small things add up over time. And when you feel better, you show up better—for yourself, your patients, and your life.
You Deserve to Feel Strong, Energized, and in Control of Your Health
I know how hard it is to break out of survival mode. But I also know that you don’t have to accept exhaustion, stress, and burnout as your baseline.
Start with one small change today. Maybe it’s drinking more water during your shift. Maybe it’s adding a 5-minute stretch session before bed. Maybe it’s swapping your sugar-loaded coffee for one with protein.
Whatever it is—just start. Your future self will thank you.
I also want to add that I know the urge to leave the field is very high. I left it for 2-3 years myself. & what I’ve learned from my time off is that my dedication & passion for animal care didn’t die off. & the only way I personally get to fulfill it, is with veterinary medicine. It’s hard, it’s rough on the body, & it certainly doesn’t pay what it should. But, the animals need you, your friends need you, your coworkers need you, your pets need you, & your family needs you. So, please realize how valuable you are & try your best to take care of yourself in this tough field. You’re doing good work. Every vaccine, every critical patient, every PTS, every sobbing client… you’re doing good work.
You are made for this, you can do this. We can change the field for the better, but we have to start with ourselves.
Okay?
Okay. Love you, bestie. <3