Ending Physician Overwhelm

Megan Melo, Physician and Life Coach
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I'm Megan Melo, board-certified Family and Obesity Medicine Physician and Physician Coach. In this podcast we talk about the many ways that burnout shows up in our lives, and what we can do about it. I'm on a mission to help Physicians take steps towards to heal burnout by unlearning the habits of perfectionism, people-pleasing and limiting beliefs so that we can lead healthier, happier lives.  The healthcare system is broken; but you don't have to wait until it's fixed to feel better. I'm here to help. Thank you for tuning in! Don’t forget to subscribe, rate, and review. Until next time, take care. Connect with me: Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.comBookshop.org Book Shop: https://bookshop.org/shop/meganmelo

  1. 5D AGO

    Ask Yourself Better Questions (Recharge Challenge Week 10)

    Send us a text You get asked questions all day long. By patients. By staff. By your family. By the system. But when was the last time you asked yourself a question that actually helped? In this final week of our 10-week Recharge Challenge, we’re talking about one of the most overlooked (and powerful) stress-reduction tools you already have: better questions. Not the stuck, spiraling ones: Why is this happening to me?What now?!How am I supposed to manage all of this?Those aren’t really questions. They’re expressions of overwhelm. This episode is about learning how to ask questions that create movement instead of paralysis, clarity instead of self-blame, and agency instead of burnout. As physicians, curiosity is our superpower. We use it expertly with our patients—but we rarely turn it inward. This week is about changing that. We reflect on: Why unanswerable questions keep us stuckHow asking better questions helps you interrupt autopilot and conditioned overworkingWhy this is not about blaming yourself or ignoring systemic problemsHow small, daily check-ins can fundamentally change how you experience your life and workThis isn’t about fixing healthcare overnight. It’s about giving yourself back some power today. 🔑 The Core Practice This Week Start asking questions that: You can actually answerHelp you understand your thoughts and feelingsReveal unmet needs and misalignmentOpen the door to self-compassion and changeYou don’t need to ask all of them. You just need to start asking some—consistently. 📝 Reflection Questions from the Episode (Bookmark these. Screenshot them. Come back to them often.) What am I feeling right now?What thoughts are creating this feeling?What do I need right now?What are my top three values in this season of life?Am I living in alignment with those values?What is getting in the way?What is true right now?If I had more time, what would I do—and is that actually true?Who do I want to be here?Where am I not being honest with myself?Where am I not being honest with someone important in my life?What is meaningful to me?What brings me joy?What is one thing I will do for myself today?What was hard today?What was good today?What am I proud of today?What will I celebrate today?If you want a simple daily practice, start with the last three. That alone can change everything. Let's Connect Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call Connect with us: Website: healthierforgood.com 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

    27 min

  2. 2025-12-23

    Connect (Recharge Challenge Week 9)

    Send us a text What do you need more of right now? Your brain will say: time, sleep, money, peace on earth, a functioning Epic inbox. Fair. But this week, we’re naming the thing that quietly drives everything else: connection. Not “more people.” Not “more social plans.” More moments where you actually feel connected—to your people, to your purpose, and to yourself. Because you can be surrounded all day (patients, staff, family) and still feel… nothing. Or worse: irritated, numb, braced, and already mentally leaving the room while your body is still sitting there. This episode is a gentle—but very real—invitation to come back. In this episode, we talk about: Why connection is often the missing ingredient for stressed, high-functioning women physiciansThe difference between being around people and feeling connectedThe secret ingredient you can’t skip: presenceHow to recognize what connection feels like in your body (not someone else’s Pinterest version)Three kinds of connection to practice this week:Connection to other humansConnection to a cause/passionConnection to yourselfThe hard truth: if connection feels totally inaccessible right now, that’s not a character flaw—it’s a signal you need support Your Week 9 Challenge: Micro Moments of Connection Pick one focus area this week—don’t do all three unless you genuinely want to. Connection to other humansTry one “micro moment” per day: Put the phone down, face someone, make eye contactGive a real hug (not the drive-by shoulder bump)Share one honest sentence instead of your highlight reelBe fully there for 60 seconds (yes, even at the dinner table)2. Connection to a cause or passion If connection with people feels like… a lot right now, connect to something that matters: Contribute, participate, show up, or simply remember why you careLet your work link you to meaning (even if the system is a mess)3. Connection to yourself This one is underrated—and powerful: Notice your self-talk: is it kind, or is it a hostile attending who never goes off service?Try a few minutes of journaling, stillness, prayer, meditation, or a walk with no inputChoose one moment where you stop abandoning yourselfA quick reflection (do this right now) Think of a time you felt genuinely connected. Ask: What did that feel like in my body?What thoughts were present?What made that moment possible?Then choose your tiny practice for the week. Because connection isn’t a grand gesture. It’s a repeatable skill. You’re not behind If you’re joining mid-challenge, welcome. You can start here and still benefit immediately. And if you want the full sequence, go back to Epi 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

    26 min

  3. 2025-12-16

    Grateful Much?

    Send us a text Let’s be honest: when you’re exhausted, under-resourced, and working in a system that keeps asking for more… gratitude can feel like a stretch. In this episode, we’re talking about gratitude—but not the fluffy, bypass-y kind that tells you to “just be thankful” while everything burns down. We’re talking about real gratitude: the kind that helps regulate your nervous system, protect your mental health, and increase resilience without denying how hard things are. If you’ve ever had a patient thank you—and felt nothing but resentment, numbness, or exhaustion—this episode is for you. In this episode, we explore Why gratitude is not the same as toxic positivityHow burnout can make it impossible to receive gratitude—even when it’s offeredThe thought–feeling–action loop and how gratitude fits into itWhy forced gratitude doesn’t work (and what does)How small, honest gratitude practices can reduce stress physiologyThe science linking gratitude to better mental health, cardiovascular outcomes, and even longevityWhy gratitude works best when layered with sleep, rest, movement, nutrition, and boundariesWe also talk about what to do if you’re too burned out for gratitude—and why that’s not a personal failure. The science we reference: https://clinmedjournals.org/articles/ijda/international-journal-of-depression-and-anxiety-ijda-4-024.php?jid=ijdahttps://www.uclahealth.org/news/article/health-benefits-gratitudehttps://jamanetwork.com/journals/jamapsychiatry/fullarticle/2820770https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071This episode is part of our 10-Week Stress Reduction Challenge for Women Physicians—and this week’s focus is learning how to experience gratitude in a way that actually supports your health. 🎧 Listen in, then ask yourself:  here could a little more honest gratitude make my day feel lighter—without asking me to pretend? Let's Connect Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call Connect with us: Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf 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

    34 min

  4. 2025-12-09

    Stress Less, Move More

    Send us a text What if the best medicine you take this week doesn’t come in a bottle, a supplement, a perfectly periodized strength program, or a color-coded workout app… but from simply moving your body the way it was designed to move? In this week’s episode of Ending Physician Overwhelm, we’re looking at rhythmic movement — walking, running, swimming, biking, anything repetitive and steady — and why it is one of the most powerful, accessible stress-reducers we have. And yes… we’re talking real stress reduction. Not “go for a walk because it’s good for you.” Not “steps are important.” We’re talking: ✨ Actual telomere protection ✨ Improved cellular resilience ✨ Better cognitive processing & creativity ✨ Nervous system regulation ✨ The kind of mental clarity you cannot get staring at a computer If you’ve ever wondered why your best thinking happens on a walk (and never while screaming at your inbox), this episode breaks it all down. In this episode, we explore: • Why rhythmic movement has measurable effects on telomerase and telomere length The Telomere Effect highlights two specific kinds of exercise that protect your DNA: moderate aerobic movement and HIIT. The surprise? Strength training did not have the same effect — which doesn’t mean “don’t lift,” it just means rhythmic movement deserves its own spotlight. • Movement as meditation (even if you’re listening to a podcast or audiobook) Your brain needs space to think its own thoughts — unstructured, uninterrupted time that no number of productivity apps can replicate. Rhythmic movement is one of the easiest ways to access that state. • Why physicians need mindful motion more than ever Between the broken healthcare system, endless inbox escalation, and policy shifts that directly impact our patients… our bodies are absorbing far more stress than we realize. Movement helps metabolize what can’t be solved. • How rhythmic movement stimulates autophagy & cellular cleanup When you move rhythmically, you activate AMPK and other repair pathways that make your cells more efficient, more resilient, and frankly… younger. • Practical, zero-perfection ways to start You don’t need to run. You don’t need to sweat. You don’t need special leggings. You need: 10 minutes. A door. Your body. Repeat. If you’re following the 10-Week Stress Reduction Challenge… Here’s where we are: Week 1 → Yoga Nidra Week 2 → Greens Week 3 → Breath Week 4 → Sleep Week 5 → Laughter + Play Week 6 → Berries Week 7 → Rhythmic Movement Layer this on top of your other practices — gently, imperfectly. Every little nudge you give your nervous system matters. Resources Mentioned • The Telomere Effect — available through Megan’s Bookshop.org page (not Amazon 🙏): https://bookshop.org/shop/meganmelo • Episode 200 — Kickoff for the 10-Week Recharge C 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

    21 min

  5. 2025-12-02

    The Sweetest Stress Reducer (Recharge Challenge Week 6)

    Send us a text Berry Good Medicine Ending Physician Overwhelm – Episode 205 This week we’re diving into one of the easiest, most delicious ways to lower stress and protect your health as a women physician: berries. Yes… berries. No, they won’t fix the existential dread of your overflowing inbox, but they will equip your brain and body to handle the demands of physician life with more ease, more resilience, and more energy. In Week 6 of our 10-Week Recharge Challenge we’re focusing on how berries help reduce oxidative stress, improve endothelial function, support cognitive performance, lower LDL, reduce inflammation, and literally protect your telomeres. (Translation: they help you age well despite the dumpster fire of modern medicine.) Inside this episode we explore: Why berries outperform apples, bananas, and mangoes on anti-inflammatory scales (by a landslide)The surprisingly robust research on berries and heart health, cognition, joint inflammation, and blood pressureHow berries can support metabolic health when chronic stress, cortisol, and irregular schedules work against usWhy separating dairy from your antioxidants helps you get the full benefit (no shame—just physiology)Easy ways to get more berries into your day, no perfectionism requiredHow this week fits into the broader arc of yoga nidra → greens → breath → sleep → laughter → berriesWe’re not aiming for perfect. We’re aiming for better—one small intentional practice at a time. You deserve a body and brain that feel supported, not just squeezed for output. ✨ Browse the books mentioned in this challenge:  How Not to Age and The Telomere Effect on my Bookshop page:  👉 https://bookshop.org/shop/meganmelo ✨ If you’re joining us mid-challenge, start at Episode 200 (Oct 28th)—no behind, no guilt. Let’s eat some berries, protect this incredible physician body of yours, and keep going. Let's Connect Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call Connect with us: Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf 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

    23 min

  6. 2025-11-25

    The Radical Power of Full-Body Laughter (Recharge Challenge Week 5)

    Send us a text When was the last time you laughed so hard you lost control? Not the polite workplace chuckle. Not the “ha-ha-that’s-funny” text response. I mean full-body, shoulders-shaking, snort-laughing, tears-in-your-eyes, I-might-pee-a-little laughter. …Yeah. If you can’t remember, you are exactly who this week is for. In Week 5 of the 10-Week Recharge Challenge, we’re talking about one of the most overlooked, most physiologic, and most delightfully human tools we have against burnout and cellular stress: 👉 Laughter and play. Yes, intentional laughter counts. Yes, even if it feels weird. Yes, even if your brain says, “I don’t have time for this—I have charts.” This week, we explore: Laughter is literal medicine Lowers cortisolImproves cardiac output, stroke volume, and oxygen deliverySupports immune function in conditions ranging from cancer recovery to rheumatoid arthritisPositively impacts mood, subjective well-being, and stress resilienceYour body doesn’t care if the laughter is “fake” Laughter yoga—yes, it’s a real thing—has measurable health benefits even when your brain doesn’t think anything is funny. Your nervous system responds anyway. Physicians who laugh the least get the most benefit Studies show that the people who start out the most laughter-deprived have the biggest gains. (Hi, it’s us. We’re the people.) This week’s challenge practice Laugh or play—every day. Two minutes is enough. More if you want it. Joy is a muscle. We are training it. Resources Mentioned Laughter Yoga WorldwideInstructional Laughter Yoga videos (check the VIP Challenge portal)The Gifts of Imperfection — Brené BrownDr. Stuart Brown’s research on playPrior weeks of the Recharge Challenge: Yoga Nidra, Breathwork, Greens, SleepJoin the VIP Challenge for curated weekly support → healthierforgood.comIf you’re just finding the challenge now… Start here. Or go back to Episode 200 (Oct 28, 2025). Or join the VIP Challenge and get every week’s tools laid out for you. There’s no “behind” in this challenge. There’s only today. And today, my friend, we play. Let's Connect Need more support? Schedule a coaching consultation at https://calendly.com/healthierforgood/coaching-discovery-call Connect with us: Website: healthierforgood.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf 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

    20 min

  7. 2025-11-18

    The Radical Act of Going to Sleep (Recharge Challenge Week 4)

    Send us a text 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 togetherWeek 1: Yoga Nidra → deep rest and nervous system downshiftWeek 2: Greens → cellular repair, telomeres, metabolic supportWeek 3: Breath → portable calm under pressureWeek 4: Sleep → the foundation that makes everything else workThis 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.comEmail: megan@healthierforgood.comInstagram: @meganmelomdIf 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

    27 min

  8. 2025-11-11

    Breathe It Out (Recharge Challenge Week 3)

    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

    26 min
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About

I'm Megan Melo, board-certified Family and Obesity Medicine Physician and Physician Coach. In this podcast we talk about the many ways that burnout shows up in our lives, and what we can do about it. I'm on a mission to help Physicians take steps towards to heal burnout by unlearning the habits of perfectionism, people-pleasing and limiting beliefs so that we can lead healthier, happier lives.  The healthcare system is broken; but you don't have to wait until it's fixed to feel better. I'm here to help. Thank you for tuning in! Don’t forget to subscribe, rate, and review. Until next time, take care. Connect with me: Website: www.healthierforgood.comInstagram: @MeganMeloMDEmail: megan@healthierforgood.comBookshop.org Book Shop: https://bookshop.org/shop/meganmelo

Information

  • Creator
    Megan Melo, Physician and Life Coach
  • Years Active
    2022 - 2025
  • Episodes
    209
  • Rating
    Clean
  • Copyright
    © 2025 Ending Physician Overwhelm
  • Show Website
    Ending Physician Overwhelm

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