Episode Title: Basics of Physical Self-Care
Hosts: Kendra Harvey & Katie Harris
Duration: ~18 minutes
Episode Type: Part 1 of 2

🎧 Episode Summary:
In this heartfelt and practical episode, Kendra and Katie dive into the foundational self-care habits that help physician spouses reconnect with themselves and avoid burnout. Building on Katie’s original coaching email and shared personal stories, the hosts explore how easy it is to slip into survival mode—and what it takes to reclaim your well-being.

This is Part 1 of a two-part series focused on physical self-care. Today’s conversation covers hydration and hygiene—two simple, essential practices that can drastically improve your mental clarity, mood, and self-worth when life feels chaotic and you’re running on empty.

📌 In This Episode:

• Why physician spouses often slip into cycles of over-functioning and burnout

• The difference between a kid-centered vs. a family-centered household

• How hydration impacts mood, memory, and energy (with supporting research)

• Hygiene as a pathway to nervous system regulation and restored dignity

• The power of modeling good self-care habits for your kids—and yourself

💡 Key Takeaways:

• You can’t support others well if you’re constantly running on empty.

• Small shifts like brushing your teeth or drinking water in the morning signal to your brain that you matter.

• Modeling basic self-care sets the tone for your whole family.

• Start where you are—and know you’re not alone.

💡 Additional Resources:

• Free Self-Care Reflection Worksheet

• The Fabulous App, a science-based habit-building app that helps users start their day with simple self-care routines-like drinking a glass of water.

• Journal of Nutrition Study: Citation: Armstrong, L. E., et al. (2012). "Mild dehydration affects mood in healthy young women." Journal of Nutrition, 142(2), 382-388.

• • Kendra references a study published in the Journal of Nutrition showing that even 1-2% dehydration can impair memory, mood, and mental clarity in women.

🗓 Coming Next Week:
Stay tuned for Part 2 where Kendra and Katie continue the conversation with the remaining three basics: sleep, movement, and nutrition.

📲 Connect with Us:
Follow us on Instagram @supportingphysicianspouses for more resources and behind-the-scenes content!

Email us at hello@supportingphysicianspouses.com