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You don’t have “insomnia.”
You have too much on your mind, too much on your plate, and a healthcare system that treats your sleep like an optional hobby.

In this episode of Ending Physician Overwhelm, we’re diving into sleep as a radical act of self-preservation for physicians. This is Week 4 of the 10-Week Recharge Challenge, and we’re getting honest about why you’re not sleeping—and what you can actually do about it.

We’ll talk about:

• 🧠 “Too-much-on-my-mind-ia” vs true insomnia
  Why most of us don’t have a broken sleep system, we have an overloaded brain, revenge bedtime procrastination, and zero wind-down time.
• 🏥 The real physician sleep blockers
  Call schedules, overnight shifts, EMR inboxes, moral injury, perimenopause, kids, partners, pets, and the culture that tells you to just “push through.”
• 🧬 What chronic sleep loss is doing under the hood
  How poor sleep shows up in your telomeres, metabolic health, inflammation, mood, and decision-making (yes, even when you think you’re “used to it”).
• 🧡 Seasons vs systems
  When sleep disruption is a season (new baby, illness, training)… and when it’s a system problem that may require rethinking your role, boundaries, or schedule.
• 🛏️ What you can control right now
  Small but powerful shifts in:
  • Bedtime behaviors (no more Epic in bed)
  • Wind-down routines (hello, Yoga Nidra)
  • Thoughts about sleep (CBT-i and MBT-i style ideas)
  • Boundary-setting with other humans in your life
• 🧘 How the Recharge habits stack together
  • Week 1: Yoga Nidra → deep rest and nervous system downshift
  • Week 2: Greens → cellular repair, telomeres, metabolic support
  • Week 3: Breath → portable calm under pressure
  • Week 4: Sleep → the foundation that makes everything else work

This episode is your invitation to stop treating sleep like a “nice-to-have” and start seeing it as clinical necessity — for your patients, your people, and your own humanity.

👉 If you want more support applying this in real life, make sure you’re on my email list so you don’t miss future challenge updates, stories, and tools for women physicians who are done sacrificing themselves to the system.

Let's Connect

Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

You’ve been told to “just take a deep breath” more times than you can count.
Usually by someone who doesn’t realize you’ve been holding your breath since pre-med.

This week on Ending Physician Overwhelm, we’re talking about something deceptively simple — breathing. Not the kind of “calm down” breath that makes you want to throw a stethoscope, but intentional, physiologic breathing that actually changes your body chemistry.

In Week 3 of the 10-Week Recharge Challenge, we’re taking a minute (literally, one minute) to breathe — on purpose. Because even when the world doesn’t give you space, your breath can.

In this episode, we’ll explore:
🫁 Why most of us are over-breathing and under-resting — and how to fix that
⏱️ A one-minute breathing practice that resets your nervous system (no mat, no app, no drama)
📚 What the research (and the book Breath by James Nestor) reveals about how our modern lives have changed how we breathe
🧠 How intentional breathing retrains your brain to recognize safety — and why that matters in burnout recovery

You’ll finish this episode feeling calmer, clearer, and ready to reclaim your next inhale.

🎧 Listen now, and then try the practice right where you are — standing in line, sitting in your car, walking into a patient room.

👉 Join the 10-Week Recharge Challenge for Women Physicians — where we’re layering micro-habits to unwind the stress you’ve been carrying for years.

📚 Curious to go deeper? Find Breath and other favorites in my Bookshop collection.

Next week: we’ll keep building on these habits as we explore how movement reconnects us to ourselves — even when we’re tired, busy, and a little skeptical.

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD

Send us a text

This week, we’re getting a little leafy. In Week 2 of our 10-Week Recharge Challenge, we’re focusing on feeding your cells from the inside out. No, you don’t need to become a kale evangelist — but yes, your mitochondria are begging you for some help.

As physicians, we’ve been trained to care for everyone else first. We run on caffeine, cortisol, and guilt, and we convince ourselves that “real” self-care can wait until the inbox is empty. But your body isn’t a machine — it’s an ecosystem. And if you’ve been running it on fumes, it’s time to replenish the soil.

In this episode, we’ll talk about:
🌿 Why cruciferous veggies (like broccoli and kale) literally boost your immune defense and repair gut lining
🧬 How greens increase nitric oxide, improving blood flow, brain clarity, and energy
🩸 The connection between greens, telomere repair, and cellular aging
🥗 The habit science of “I’m someone who takes care of myself”
🍃 Simple ways to get more greens into your day (no perfectionism required)

Join the 10-Week Recharge Challenge for Women Physicians and get curated weekly resources — recipes, guides, and accountability — to make these habits stick.

👉 Join the VIP Challenge for $49

Mentioned in this Episode:

• The Telomere Effect by Elizabeth Blackburn & Elissa Epel
• Yoga Nidra practice (see Week 1)
• Broccoli sprouts (tiny but mighty!)

Next Week: We’ll explore breathwork — your built-in stress reset button.

Let's Connect

Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call

Connect with us:

• Website: healthierforgood.com
• Email: megan@healthierforgood.com
• Instagram: @meganmelomd

If you enjoyed this episode, please leave a review and share with a colleague who might benefit!

Support the show

To learn more about my coaching practice and group offerings, head over to www.healthierforgood.com. I help Physicians and Allied Health Professional women to let go of toxic perfectionist and people-pleasing habits that leave them frustrated and exhausted. If you are ready to learn skills that help you set boundaries and prioritize yourself, without becoming a cynical a-hole, come work with me.

Want to contact me directly?
Email: megan@healthierforgood.com

Follow me on Instagram!
@MeganMeloMD