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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: [email protected]
• 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: [email protected]

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: [email protected]
• 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: [email protected]

Follow me on Instagram!
@MeganMeloMD

Send us a text

You're Not Broken. You're Just in a Broken System.
After four years of coaching women physicians, I've noticed patterns; patterns that show up again and again in brilliant, capable doctors who feel like they're barely holding it together.

If you've ever felt like a hot mess inside while everyone thinks you have it all figured out, this episode is for you.

What You'll Discover in This Episode:
1. We all feel like hot messes inside You think it's just you who's struggling to thrive in healthcare. It's not. Every woman physician I've coached feels this way. The problem isn't you; it's the system. But this belief keeps us isolated, thinking we're the only ones falling apart.

2. We're all carrying trauma (even if we don't see it) Migraines. Panic attacks. That third glass of wine. Emotional numbness. These aren't character flaws; they're trauma responses. Our bodies weren't designed to hold this much stress for this long.

3. We think we "should" know how to take care of ourselves. Here's the truth bomb: You were never taught self-care. You were taught self-sacrifice. Stop that sentence in your head that says "I'm a doctor, I should know better." Knowing medical facts doesn't mean you know how to care for yourself.

4. The system doesn't value your unique gifts You have patients who say "I never want to see anyone else." You make a real difference. But the system treats you like a widget. When you don't fit in their box, you internalize the message that you're not valuable. That thought is killing us.

5. We get in our own way "Who I am isn't enough. What I want doesn't matter. I need to be better before I deserve what I want." Sound familiar? This belief is the biggest stumbling block keeping you stuck.

6. We won't set boundaries until we believe in our own value You think you have to prove your worth first, then you'll deserve boundaries. But that day never comes. The system profits from your lack of boundaries. You have to believe in your value NOW to set them.

7. We think there's ONE right way to do everything Medical training taught us to look for the algorithm, the evidence, the one best answer. So we keep searching for the perfect planner, the ideal system, the magic app. Meanwhile, we take no action at all. The best system is the one that works for YOU.

8. Change is uncomfortable—and we hate that You can rewire yourself. You can set boundaries. You can take better care of yourself. But it requires time you don't think you have and attention you don't think you have. Growth feels awkward. That's how you know it's working.

9. The answer isn't out there. It's in here. I know you want a hack, an app, a planner that will fix everything. But no external system will replace doing your own internal work. You need tools and support, yes—but you have to do the work yourself.

10. The doctors crushing it aren't doing it alone They hire help. They delegate. They're in communities. They have support systems you can't see. You only see what they're doing—not all the things they're NOT doing and not the he

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: [email protected]

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: [email protected]

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: [email protected]
• 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: [email protected]

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: [email protected]
• 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: [email protected]

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: [email protected]
• 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: [email protected]

Follow me on Instagram!
@MeganMeloMD

Send us a text

What are you waiting to give yourself permission to do?

Let me guess. You want to leave work on time. Say no to that extra committee. Cut down your FTE. Set an actual boundary with that colleague who dumps last-minute requests on you.

But you're waiting. Waiting for someone in authority to tell you it's okay. Waiting until you've "earned" enough loyalty points. Waiting until you feel expert enough, senior enough, liked enough.

Here's the hard truth: That permission isn't coming.

The Permission Trap That's Keeping You Stuck
We're brilliant at following rules and understanding hierarchy - it's how we survived medical school and residency. But when it comes to the rest of our lives, we're still constantly seeking permission, even without naming it.

You tell yourself:

• "I don't have enough seniority for that"
• "I haven't proven my worth to the group yet"
• "I don't have the social currency"
• "I'm not expert enough"

But here's what you're missing: The systems benefit from us not having boundaries. There's no world where leadership wakes up and says, "You know what? You've worked hard enough. Here are tickets to Hawaii, and we're canceling all your patients next week."

It's not happening. No amount of good deeds will earn you that outcome.

The Extra Layer for Women in Medicine
As women in medicine, we carry an additional burden. We've been socialized to:

• Feel grateful to be here "alongside the menfolk"
• Apologize frequently and not take up space
• Be team players at the expense of our wellbeing
• Work with inadequate support while being told we're "not being team players" if we object

We're expected to be self-sacrificing, work without boundaries, and do it all for less compensation than our male colleagues.

When your male colleague gets automatic chaperone support for procedures (giving them extra hands), while you're unglowing and regloving alone - that's not coincidence. That's systemic under-resourcing that you've been taught to accept.

What You're Really Afraid Of
Let's name what's underneath this permission-seeking:

Conflict. But conflict is already happening - you're just having it all internally through resentment and exhaustion.

Judgment. Being called "difficult" (raise your hand if you've been there). But you're already judging yourself more harshly than anyone else would.

Being wrong. Like when they tell you, "If you drop your FTE, we can't guarantee you'll ever be able to increase it." My friends, there's always enough work. This is gaslighting and fear-mongering.

Not being "nice." You're afraid of losing your title as the approachable one everyone goes to with questions. But you're worth more than just being nice.

How to Start Giving Yourself Permission
1. Name your needs. What do you actually need? Not what would be nice - what do you NEED? Quiet time, adequate sleep, connection, support, movement. Stop minimizing these as optional.

2. Don't pr

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: [email protected]

Follow me on Instagram!
@MeganMeloMD

Send us a text

Death by a thousand paper cuts.

You know exactly what I'm talking about. Those small, repetitive frustrations that chip away at your energy every single day. The outdated dot phrase you keep meaning to fix. The cluttered workspace that makes you cringe. The workflow that slows you down every. Single. Time.

We tell ourselves these things shouldn't bother us. That we should have figured this out already. But here's the truth: these nagging tasks are silently draining your energy and undermining your sense of self-efficacy.

The Hidden Cost of "Small" Problems

Think about your last workday. How many times did you encounter something that made you think, "Ugh, I really need to fix this"?

• That template that no longer serves you
• The repetitive task you do the clunky way every time
• The pile of clutter staring at you from your desk
• The to-do list item that keeps getting pushed to next week

Each encounter costs you:

• Time (even 30 seconds adds up)
• Emotional energy (frustration compounds)
• Mental bandwidth (decision fatigue is real)
• Self-confidence (when nothing feels like it gets better)

What You Can Control vs. What You Can't

Yes, some things are beyond your control. Broken hospital equipment, IT system failures, front desk workflow issues – these contribute to burnout, but today we're focusing on what's within your sphere of influence.

At Work:

• Outdated documentation templates
• Inefficient personal workflows
• Workspace organization
• Tasks you repeat multiple times daily

At Home:

• Household organization systems
• Family workflow improvements
• Personal space optimization
• Those projects that never seem to get done

The Momentum Secret

Here's what my husband and I discovered over Labor Day weekend: Success breeds success. When we tackled one small project and celebrated the improvement, we naturally wanted to keep going. That satisfaction of noticing "this is better" creates momentum.

Breaking the "I Don't Deserve Help" Cycle

As women in medicine, we've been socialized to accept under-resourced conditions. While our male colleagues might have chaperoned procedures (extra hands!), we're doing the same procedures solo, ungloving and regloving when we need supplies.

This socialization teaches us:

• We don't deserve help
• We should work harder than everyone else
• Asking for help means we're not capable enough

This stops now.

Your Action Plan

Start Small (10-15 Minutes Weekly)

• Update one dot phrase or template
• Organize one small workspace area
• Streamline one repetitive task
• Delegate one appropriate responsibility

The Teaching Investment

Yes, training others takes initial energy. Whether it's a scribe, medical assistant, or your kids packing their own lunches – the upfront investment pays dividends in reclaimed time and energy.

Celebrate Every Win

When you fix something

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: [email protected]

Follow me on Instagram!
@MeganMeloMD

Send us a text

Ever wonder why setting boundaries as a physician feels like trying to learn rocket science? You're brilliant, you've mastered complex medical concepts, yet saying "no" to one more request feels impossibly difficult. Here's the truth: You weren't taught how to set boundaries – you were actively trained to sacrifice yourself for others.

The Car Manual Revelation
Picture this: I'm sitting in my new electric car with my tech-savvy 13-year-old, trying to learn the features while driving. He's read the entire manual and is spewing facts about the parking system when all I need to know is where the windshield wiper button is. Sound familiar? That's exactly how most of us approach learning boundaries, self-care, and making our lives easier – we get overwhelmed with information instead of practical, immediately applicable skills.

Why Boundary-Setting Feels Like Medical School All Over Again (But Worse)
As physicians, we survived years of hierarchical learning where we were fed information and tested on facts. But here's what nobody told you: Adult learning is completely different, and understanding these principles is the key to finally mastering boundaries without the overwhelm and burnout.

The 5 Adult Learning Principles That Will Transform Your Boundary Practice:

1. Internal Motivation (Not External Pressure)

You need crystal-clear reasons WHY you're setting boundaries. When that email request comes in asking you to take on "just one more thing," you better know exactly why you're saying no:

• "I need space to exist in my own life"
• "I cannot add anything more without drowning"
• "This isn't my responsibility at my licensure level"

Without internal motivation, you'll cave every time. The overwhelm will win.

2. Relevance (Immediately Applicable)

Forget reading 10 books about boundary theory. You need to practice saying no to the next request that comes your way – even if it's small. That salesperson pushing you to "just sign here"? Perfect boundary practice. You don't need to wait for the "perfect" boundary moment.

3. Experience (Hands-On Practice)

You cannot learn boundaries from lectures about boundaries. You learn by feeling the discomfort of saying no and sitting with it. You learn by disappointing someone and discovering you both survive. You practice in low-stakes situations so you're ready for the high-stakes physician overwhelm moments.

4. Task-Oriented (Not Information Overload)

Stop consuming more boundary content and START practicing. Learn to do, then do more, then learn more. The physician who practices setting one small boundary daily will master this skill faster than the one who attends every wellness CME but never says no.

5. Self-Directed (With Strategic Accountability)

You're used to being accountable to everyone – patients, bosses, colleagues. Now you need to be accountable to yourself. This is where external support (like coaching) becomes crucial for breaking the physician burnout cycle.

The Truth About Physician Overwhelm

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: [email protected]

Follow me on Instagram!
@MeganMeloMD