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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

Send us a text

Hey friend — can we talk about the badge of busyness for a minute?
That invisible medal we wear to prove our worth?

In medicine, we’ve turned endurance into identity. We work through exhaustion, chart through dinner, and treat rest like a reward we haven’t quite earned. But that constant hustle for worthiness isn’t just costing us our joy — it’s literally aging us faster.

In this 200th episode of Ending Physician Overwhelm, we’re diving into the science of stress, telomeres, and how chronic overload is changing our bodies — and more importantly, how we can start to change it back.

You’ll learn:

• Why the “cortisol swamp” of modern medicine is eroding our health and energy
• How telomeres hold the key to cellular aging (and why chronic stress shortens them)
• What’s changed in medicine that keeps our responsibility high but our control low
• How to stop blaming yourself for existing in chronic stress — and start paying down your “stress debt”

And, we’re kicking off the 10-Week Recharge Challenge — a series of small, science-backed weekly practices to help you lower stress and rebuild energy.

This week’s focus: Yoga Nidra — the guided “yogic sleep” practice proven to decrease cortisol and improve rest.

Because feeling better isn’t a luxury. It’s your prescription for longevity, clarity, and peace.

👉 Join the free challenge by listening to the episode or upgrade to VIP for curated Yoga Nidra resources and reminders:

https://www.healthierforgood.com/the-10-week-recharge-challenge-for-women-physicians

📚 Mentioned in this episode:

• The Telomere Effect by Elizabeth Blackburn & Elissa Epel (Buy it here at bookshop.org: https://bookshop.org/a/110729/9781455587971)
• Episode 12 of “Ending Physician Overwhelm” with guest Dr. Rashmi Schramm on Yoga Nidra (and go listen to Dr Schramm’s podcast “Inner Peace and Power”

You are not alone. You are not broken. And you are so much more capable than you realize.

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

What if you gave yourself permission to dream bigger?
We spend so much time answering questions about our patients, our practice, our responsibilities. But when was the last time someone asked you questions just about you? Not you as a physician. Not you as a professional. Just... you.

In this episode, we're doing something different. I'm inviting you to sit down with me—imagine we're in a cozy space, maybe sipping something warm—and explore seven powerful questions together. These aren't clinical questions or administrative puzzles. These are the kind of questions that crack open possibilities you didn't know existed.

Why this matters now
Recently, I attended a celebration of life for a neighbor who died far too young. Her wife, a physician, shared how cardiovascular disease took her suddenly. As I sat there, I couldn't help but think about how we spend our time, what we prioritize, and whether we're living in alignment with what truly matters to us.

We're so practiced at ignoring our own desires, our own needs, our own dreams. We've been trained to see self-care as selfish and ambition as ego. But what if that's exactly backwards?

How to use this episode
This isn't a typical listen-and-forget episode. I want you to actually engage with these questions. You can:

• Speak your answers out loud in the car
• Journal through them in a quiet moment
• Discuss them with a trusted friend
• Schedule a call with me to explore them together

The magic happens when you let yourself answer honestly, without judgment, without immediately jumping to "but that's not practical."

The Seven "What If" Questions

1. What if I didn't need to make any money? How would you spend your time if income wasn't a factor? This opens up what you'd choose versus what you feel obligated to do.
2. What if I couldn't fail? What would you attempt if success was guaranteed? This reveals the desires you're holding back because of fear.
3. What if I chose to love myself more? How would your daily choices change if you treated yourself with the same unconditional love you give others?
4. What if I knew when I was going to die? Would you spend this much time at work? Would you over-perfect everything? This question cuts through to what you don't want to regret.
5. What if I believed their actions? Whether it's believing when people show they don't value you, or when they show they genuinely want to help—what would change?
6. What if only my desires mattered? Not to ignore others, but to remove the external noise and hear what you actually want. You're not the only solution for your patients, even though they've told you that you are.
7. What if I chose to keep it easy? What if you didn't make everything so complicated, so perfect, so systematic? How would that simplify your decisions?

The exercise that changes everything
I challenge you to pick just one of these questions and let yourself really sit with it this week. Don't rush to the practical answer. Don't i

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

How to keep showing up when the system keeps breaking down

Recording from my car today because perfectionism can take a back seat - we've got more important things to talk about.

Let's not sugarcoat this: Healthcare is a dumpster fire right now. Between government officials spreading vaccine misinformation, declining reimbursements, inadequate staffing, and the general chaos of October 2025, you have every reason to feel cynical.

But here's what we're NOT going to do: We're not going to gaslight ourselves into pretending everything's fine. And we're also not going to drown in cynicism.

What You'll Learn:

• Why cynicism is a protective mechanism (and why it backfires)
• The critical difference between cynicism and clear-eyed realism
• How to set boundaries without abandoning your patients or yourself
• Where to put your limited energy when everything feels like a five-alarm fire
• Why "doing less" isn't failure - it's survival

The Truth About Cynicism: Cynicism tells you: "If I expect nothing, I can't be disappointed." But you know what? You're still getting hurt. You're just getting hurt while also becoming passive, disengaged, and spreading negativity to everyone around you.

Clear-Eyed Realism Says:

• The system is broken AND I choose how I respond
• I can't fix everything AND I can decide what's worth my energy
• I'm under-resourced AND I won't compromise patient safety
• Things are hard AND I deserve to take care of myself

Your Reality Check: When you're short-staffed and expected to maintain full productivity, something has to give. You're not making up for systemic failures with your personal exhaustion. That's not noble - it's unsustainable.

Bottom Line: You're not broken. The system is. Your job is to decide how you'll navigate that reality without sacrificing your humanity in the process.

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

The question that reveals everything about why you're stuck (and how to get unstuck)

Before we dive in, I want you to do something. Right now, finish this sentence: "If I had more help, I'd..." Don't filter it. Don't edit it. Just let your brain complete that thought.

What came up for you? Was it "see more patients" or "finally start that exercise routine"? The answer reveals more about your relationship with help than you might realize.

What You'll Learn:

• Why women physicians are systematically under-resourced (and why acknowledging this matters)
• The stories we tell ourselves about help that keep us stuck
• How to distinguish between task help and cognitive load relief
• The difference between "done" and "done perfectly" (and why it matters)
• Practical strategies to reduce mental load without micromanaging

Key Insights:

• If your story is "more help means more work," you'll never accept help
• Most of us are already doing more work than we're given credit for
• Clear expectations aren't micromanaging - they're essential for actual support
• Cognitive load often weighs more than actual tasks

The Reality Check: You walk around with an instruction manual in your head for everything. Other people don't have access to that manual. The gap between what you expect and what others deliver isn't about their incompetence - it's about unclear communication.

Your Action Step: Identify one area where you need help, then get specific about what "done" actually looks like. Not perfect - just done.

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

When you're stuck in a grumpy spiral and can't seem to shake it off

We've all been there - that Sunday afternoon where everything feels irritating, you're snapping at people you love, and you just can't seem to pull yourself out of the funk. This week, I'm sharing the exact process I used to work through my own "petty pity party" and how you can use these same tools when you're feeling stuck.

What You'll Learn:

• Why naming your emotions out loud is so powerful (and why "hormonal" totally counts as a feeling)
• The three-step process to move from stuck to unstuck: Name it, dump it, decide about it
• How to validate your feelings without staying trapped in them
• Why gratitude works better AFTER you've processed the hard stuff
• The difference between seeking comfort and actually feeling better

Key Takeaways:

• You're allowed to feel irritated, worried, and even petty - you're human
• Separating yourself from your feelings ("I feel mad" vs "I am mad") creates space for choice
• Some feelings deserve your energy; others don't serve you
• Having a process gives you power over your emotional state

The Bottom Line: You don't have to stay stuck in negative emotions, but you also don't have to judge yourself for having them. Sometimes the fastest way out is straight through - with intention.

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