Episode Title: Part 2: Sleep, Movement & Nutrition — Building a Foundation of Self-Care

Episode Summary:
In this second installment of our self-care series, we dive into three core habits that serve as the bedrock of personal resilience: sleep, movement, and nutrition. Kendra and Katie share personal stories and research-backed insights about how these basics affect emotional regulation, burnout risk, and daily functioning—especially for physician spouses navigating demanding family and professional roles. Tune in to discover why small, sustainable habits matter more than perfection, and learn how to identify your keystone habit.

What We Cover:

• Why sleep is the "brain’s housekeeper" and essential to emotional resilience

• How women’s sleep needs differ (and why they matter more than we think)

• The power of rhythmic movement in stress recovery

• Why walking your dog might be better than a treadmill

• How nutrition and emotional eating are connected

• The smallest way to start making improvements in your self-care today

Listener Challenge:
Pick one of the five self-care areas — sleep, movement, nutrition, hydration, or hygiene — and ask yourself, “What’s the smallest improvement I can make this week?”

Mentioned Resources:

• Free Self-Care Reflection Worksheet

• Research by Dr. Sarah Grimmer on secondary trauma in physician partners

• NIH findings on sleep and emotional regulation

• The Lancet on movement and mental health

• Tal Ben-Shahar on movement and depression

• Comedian Ryan Hamilton

Connect with Us:
📩 hello@supportingphysicianspouses.com
📱 @supportingphysicianspouses on Instagram & Facebook

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

Before diving into deeper discussions on self-care and well-being, Kendra and Katie hit pause to reflect, reconnect, and set the stage for what's ahead. This short and heartfelt episode is both a life update and a behind-the-scenes peek into the podcast’s creation.

You’ll hear:

• A personal check-in with each host, including a high school graduation and a wild family camping story involving cliffside ropes and toddler acrobatics.

• The surprising truth: This is their first podcast! They're learning as they go—and inviting you along for the ride.

• Why this episode exists: Feedback from early listeners showed that a little orientation was needed before diving into the core self-care content.

• What’s coming up next: A rhythm of episodes that blend coaching insights, real-life stories, and practical strategies to help you stay grounded and whole in the physician spouse journey.

• A reminder that it’s okay to do things messy and imperfectly—growth happens in the trying.

• Validation that asking for help early, not just when you’re drowning, can change everything.

• A preview of the upcoming self-care series: foundational wellness habits like hydration, nutrition, sleep, movement, and hygiene.

• Encouragement to be an active participant in your own life, even when circumstances are intense.

What is one personal need you’ve been putting off that you want to protect this week?
Name it. Write it down. Let it matter.

📧 Email: hello@supportingphysicianspouses.com
📱 Instagram: @supportingphysicianspouses

• The Fabulous App: A habit-building app mentioned in context of hydration routines. Link: https://www.thefabulous.co

• Email Contact: hello@supportingphysicianspouses.com

• Instagram: @supportingphysicianspouses