The Superwoman Code: Recent Episodes
Dr. Ashley Margeson
Searching for the most kickass version of yourself? Each episode we dive into the science of lifestyle to bring a little inspiration to your life - from periods, to mental health, to relationships and to the Superwomen walking among us; The Superwoman Code is a raw and real deep dive into thriving in the modern day world.
Join host and Naturopathic Doctor, Dr. Ashley Margeson; natural women's health expert and hormone whisperer as she navigates the world of women's health and shares her experiences, research and favourite wines (of course!) to help you become the Superwoman you always knew you could be - on your own terms.
What does mental health really mean? Ashley sits down with Starr Cunningham, President & CEO of the Mental Health Foundation of Nova Scotia, to talk about why mental health lives in the grey, how to identify your early warning signs (hello, green/yellow/red), and why language and community—especially kindness—change the game. Starr shares her lived experience, the Foundation's community-driven grant model, and two easy ways to get involved: the Holiday Black-Tie Gala (Nov 22) and the Messages of Kindness campaign.
Our Guest Today:
Starr Cunningham (she/her) — President & CEO, Mental Health Foundation of Nova Scotia. Former broadcaster (23 years on TV). Mental health advocate with lived experience. Values: community, compassion, accountability.
Key Takeaways:
- Mental health isn't black + white; your early warning signs are individual.
- Build a circle of trust that can reflect what they notice—kindly.
- Lead with language like "I've noticed…" to start safer conversations.
- Community solutions work best when communities define the need.
- You can support the work right now via Gala tickets and Messages of Kindness.
In this episode of The Superwoman Code, Dr. Ashley Margeson ND breaks down what perimenopause really is (hint: it's like puberty, but in reverse), why it can feel like a hormonal rollercoaster, and the symptoms that often get dismissed or overlooked. From joint pain and sleep disruptions to rage, brain fog, and anxiety spikes, you'll learn that you're not imagining it — your body is shifting.
Ashley also shares why energy feels so different during this stage, how biology collides with life load, and three practical ways to navigate perimenopause with more confidence, calm, and support.
What You'll Learn in This Episode * What perimenopause actually is, and why it can last 7–10 years. * Why hormones don't decline smoothly — and what that means for your mood, sleep, and energy. * The lesser-known symptoms of perimenopause (like joint pain, rage, and brain fog). * Why energy crashes are about more than hormones — they're about hormones + responsibility + culture. * Three practical tools: cycle tracking, nervous system support, and reframing the story.
Quotable Moments 💬 "Perimenopause is a change in your system — but you're not supposed to feel like shit as that shift happens." 💬 "Perimenopause is a rollercoaster because it's the collision of biology and life load."
Resources & Links * 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax * 📲 Follow Dr. Ashley on Instagram: @drashleymargeson * 👋 Meet Dr. Ashley at the Atlantic Menopause Show
Takeaway Challenge Start tracking your symptoms this week — even if your cycle feels irregular. Notice when your energy dips, when your mood shifts, or when sleep is off. Patterns give you power — and with power, you can plan support.
Episode Summary Ever felt like deciding what's for dinner at 4 p.m. is the hardest thing you'll do all day? That's not a sign of laziness or poor planning — it's decision fatigue. In this episode of The Superwoman Code, Dr. Ashley Margeson ND explains why your brain feels maxed out before noon, how hormones amplify that exhaustion, and the practical steps you can take to lighten the mental load.
From judges denying parole cases to the invisible mental labour of remembering bake sales and toilet paper runs, decision fatigue affects us all. But here's the good news: there are ways to reduce its impact without moving off-grid or giving up joy in your life.
What You'll Learn in This Episode * What decision fatigue actually is — and why it's not about laziness. * How tiny, everyday choices drain your "burnout bank account." * Why hormones can make decision fatigue worse in the week before your period. * The science behind irritability, procrastination, and brain fog when you're decision-depleted. * Practical strategies to reduce decision fatigue, from automating basics to cycle-aware planning. * Three simple takeaways to start protecting your brain energy right now.
Quotable Moments 💬 "Decision fatigue isn't about laziness. It's your brain hitting overdraft fees before dinner." 💬 "It's not you. It's your brain juggling decision fatigue on top of two hormones taking a nosedive." 💬 "Every simplified decision is a deposit back into your bank account."
Resources & Links * 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax * 📲 Follow Dr. Ashley on Instagram: @drashleymargeson
Takeaway Challenge This week, pick one thing to automate, one micro-rule to try, and one decision to offload. Notice how your brain feels.
Episode Summary Ever caught yourself staring at the toaster, totally blank on whether you actually pressed the button? (Same.) That moment of mental buffering is a red flag that your burnout bank account might be in overdraft.
In this episode of The Superwoman Code, Dr. Ashley Margeson ND walks you through the four warning signs your energy reserves are running low: decision fatigue, irritability, brain fog, and emotional reactivity. With relatable stories (yes, even cold toast), science-backed explanations, and practical ways to refill your account, this conversation will help you recognize burnout signals early and respond with compassion instead of self-criticism.
What You’ll Learn in This Episode * How the burnout bank account helps explain energy withdrawals and deposits. * Why decision fatigue is your brain’s overdraft notice, not a character flaw. * The chemistry behind irritability when you’re stressed and depleted. * Why brain fog is your body rationing energy to survival mode. * How emotional reactivity (snapping, crying, or feeling flat) is tied to capacity, not weakness. * Simple ways to start making small daily deposits to rebuild your reserves.
Quotable Moments 💬 “Decision fatigue isn’t about laziness. It’s literally your brain’s version of overdraft fees.” 💬 “Brain fog isn’t a personality flaw — it’s your body budgeting energy.” 💬 “Small deposits compound. Thirty seconds here, five minutes there — they add up, just like pennies in a jar.”
Resources & Links * 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax * 👋 Connect with Dr. Lindsey & the Cornerstone Team at the Atlantic Menopause Show on October 17 in Halifax * 📲 Follow Dr. Ashley on Instagram: @drashleymargeson
Takeaway Challenge This week, notice the red flags: decision fatigue, irritability, brain fog, and emotional reactivity. Then choose one daily deposit — a walk, an earlier bedtime, a slow lunch away from your desk — and give your burnout bank account a boost.
Technology is incredible—until it starts running the show.
In this episode of The Superwoman Code, I’m joined by Jenna Poste, a tech expert, mom of two and co-founder of the Nova Scotia Chapter of Unplugged Canada, for a real, refreshing, and research-backed convo on how smartphones are impacting our kids, our brains, and our lives.
We dive into how smartphones are changing social development, attention spans, and even play, and offer practical strategies for parents navigating the "when do we give them a phone?" moment (spoiler alert: you're not alone if you're feeling overwhelmed).
This isn't about throwing tech out the window—it’s about conscious choices, setting boundaries, and giving ourselves (and our kids) the tools to grow with technology instead of against it.
Whether your kids are still in diapers or already in high school, this one’s for you. And if you’ve ever found yourself doomscrolling before bed… same. Welcome to the club.
🧠 In This Episode: * The difference between a phone and a smartphone * Why we need to ask: What are we not doing when we’re on our screens? * The Three C’s of tech: Create, Connect, Consume * What the research says about smartphone use, anxiety, and attention * How to delay giving your child a smartphone without feeling like the “mean parent” * Why kids need risky play, awkward silence, and a little boredom * How to approach screen time without guilt or constant battles * A framework for parenting through tech with confidence and clarity
📱 Mentioned in This Episode: * Unplugged Canada – unpluggedcanada.org * Books: The Anxious Generation by Jonathan Haidt * Devices/Tools:
+ Pinwheel — kid-safe smartphones
+ Garmin Bounce Watch
+ Fongo (for home phones)
- Other orgs: Wait Until 8th, Smartphone-Free Childhood
💬 Your Superwoman Homework: Next time you or your kiddos reach for a device, pause and ask: Am I creating? Am I connecting? Or am I just consuming?
Start there. It might just change everything.
Join Jenna and the Unplugged Canada NS Chapter at their next event!
📩 Stay Connected: Loved this episode? Share it with a friend, tag us in your tech boundary wins, or drop into my DMs to tell me your thoughts. Let’s keep the conversation going.
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A Cornerstone Naturopathic Inc. Production
Welcome to this week’s episode of The Superwoman Code! Today, we're diving into an essential and often misunderstood topic: perimenopause and menopause. Joining me is Angela Johnson, CEO and co-founder of Sano Living, Canada’s first comprehensive women’s midlife health platform. Angela's passion for revolutionizing women’s health stems from her own experience, and today, she’s here to share insights that could change how we navigate this life stage, both personally and within our organizations.
Key Takeaways In Today's Episode:
Understanding Menopause in Today’s World: Angela and I tackle the complex landscape of perimenopause and menopause, exploring why women today are demanding better care and why organizations should be paying attention. We discuss how today’s midlife women are rejecting outdated norms and advocating for a proactive approach to their health.
Angela's Personal Journey: We delve into Angela’s story, starting with her early symptoms at 36 and her difficult experiences with both perimenopause and post-menopause. Her journey led her to discover gaps in women’s healthcare and inspired her mission to create lasting change.
Shifting Workplace Culture: Angela explains the economic and organizational impacts of menopause, emphasizing the need for policies that go beyond superficial fixes. We discuss how supporting women through these transitions is essential for employee retention, productivity, and equity in the workplace.
What Employers Can Do: We cover practical solutions that employers can implement to support female employees, such as integrating holistic women’s health programs into benefits packages. Angela highlights the importance of access to consistent, quality care and how it can transform workplace wellness.
Sano Living's Impact: Angela shares how Sano Living is bridging the healthcare gap with a blend of in-person and digital solutions. The platform includes licensed practitioners and a free virtual health assistant called Sano, providing accessible and credible menopause information.
Taking Action: Whether you're an individual seeking support or an HR professional looking to improve workplace policies, Angela’s insights provide actionable steps for change. We also discuss the importance of advocating for better benefits and using the tools available to navigate this life stage with confidence.
Today's episode is a call to action: Let’s support and empower women through every stage of life, prioritizing health and well-being in ways that matter
Use the code SUPERCODE10 for 10% off, today!
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A Cornerstone Naturopathic Inc Production
Welcome to this week's episode of The Superwoman Code, where we're uncovering a game-changing secret weapon for combating burnout: white space. It's time to view intentional downtime as a necessity, not a luxury.
Key Takeaways In Today's Episode:
What Is White Space? We introduce the concept of white space—not as blank space on your calendar that makes you feel guilty but as intentional recovery time that’s crucial for managing stress and burnout.
The Science Behind Recovery We discuss research supporting the importance of recovery from stress, including findings that show how effective recovery is key to managing long-term stress loads and enhancing overall well-being.
How to Create White Space Practical strategies for building white space into your day include starting small with 15-minute pauses, reassessing commitments to avoid over-scheduling, and using breaks effectively for recovery.
Rethinking Productivity Myths We challenge the myth that constant productivity equals efficiency. Instead, white space allows for greater creativity, problem-solving, and meaningful work by giving your brain time to rest and recharge.
Modeling White Space for Kids Over-scheduling affects children as much as it does adults. We highlight how unstructured playtime is essential for kids' development and how embracing white space can benefit the whole family.
Today's discussion emphasizes that adding white space isn't about doing less; it's about doing what matters with more energy and focus. By intentionally prioritizing downtime, you're setting the stage for long-term well-being.
Remember, white space isn't wasted time—it's essential time. Let us know how you’re incorporating this into your life!
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A Cornerstone Naturopathic Inc Production
Welcome to this week’s episode of The Superwoman Code! As we close out the year and look ahead to the New Year, we’re embracing a season all about reinvestment, restoration, and planned downtime: winter. Not just the physical winter with its cold and shorter days, but the metaphorical one that calls us to rest and recharge. So, as we ring in the New Year, join me as we explore how to bring a little more 'winter' into our lives and why it's essential for our well-being.
Key Takeaways in Today's Episode:
- Embracing Winter’s Rhythm: We discuss how nature shows us the necessity of rest—trees let go of leaves, and animals hibernate—yet we often resist this rhythm. What if we allowed ourselves to rest and reset for the year ahead?
- The Power of Intentional Rest: Rest isn’t laziness; it's an investment in our future selves. Studies show downtime enhances creativity, problem-solving, and emotional well-being. We dive into how to implement meaningful rest as we step into a new chapter.
- Practical Winter Wellness Tips: From boosting your mood with outdoor walks to savoring cozy moments inspired by the Danish concept of 'hygge,' we explore ways to stay well and grounded. Think fairy lights, warm drinks, and nourishing meals that set a comforting tone for the New Year.
- Movement in Winter: Staying active in the colder months is crucial. We discuss mood-boosting, simple exercises like yoga, brisk walks, and even dance parties to keep energy levels up as we kick off a fresh start.
- Nourishing Winter Foods: We chat about balancing comfort food cravings with nutrient-rich options like omega-3-rich meals and hearty stews that nourish and sustain energy, preparing us for the year to come.
- Creating Winter Rituals: Rituals bring meaning to our daily routines. From gentle morning moments to calming evening practices, we talk about ways to make this season—and the start of the New Year—feel intentional and restorative.
Today’s episode is an invitation to slow down, reflect, and invest in your well-being as we embrace a fresh start. Remember, winter isn’t a time to push harder; it’s a time to rest and prepare so we can thrive in the seasons ahead.
Thank you for joining me on The Superwoman Code. Here’s to a restful, intentional start to the New Year. Stay warm, stay well, and remember, you’ve got this!
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Welcome to this week's episode of The Superwoman Code! Today, we’re exploring the art of mindful photography and its role in reducing stress and promoting well-being. My guest is Meghan Weber of Mirror Form Foto, a seasoned photographer who has crafted a unique workshop centered around mindfulness and film photography. Get ready to see how stepping back from our digital lives can help us savor the magic of the present moment.
Key Takeaways In Today's Episode: The Intersection of Mindfulness and Photography: Meghan shares how her meditation journey inspired her to create a mindfulness-focused photography workshop. We discuss how capturing images on film, with limited frames and no instant gratification, can ground us and elevate our everyday experiences.
The Power of Slowing Down: We delve into the beauty of using film photography to break away from perfectionism and embrace imperfections. Meghan explains how this art form invites us to connect deeply with our surroundings and be more intentional with our creative energy.
Practical Mindfulness Techniques: Discover the methods Meghan teaches, such as taking centered breaths and journaling before capturing a photo. These practices allow participants to immerse themselves fully in their environment, heightening their awareness and opening space for curiosity and wonder.
Mindfulness Beyond the Lens: Learn how these principles can apply to everyday moments, from navigating chaos at home to finding peace in mundane settings. We emphasize the importance of disconnecting from screens to reconnect with our world and the value of incorporating play and creativity into our lives.
Building a Creative Practice for Burnout Recovery: Meghan describes how her workshop supports individuals experiencing burnout, helping them reconnect with their creative side and find joy in the simple act of observing and documenting life’s wonders.
Today’s conversation invites you to unplug, engage all your senses, and cultivate mindfulness through the lens of a camera. Remember, the goal isn’t perfection but savoring the richness of each moment and fostering self-compassion along the way.
Connect with Meghan On Social Connect with Meghan Online
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A Cornerstone Naturopathic Inc Production
Welcome to this week’s episode of The Superwoman Code! Today, we dive into a conversation with Dr. Hasan Merali, a pediatric emergency medicine doctor and global child health researcher at McMaster University. Hasan has just released his first book, Sleep Well, Take Risks, Squish the Peas, which is full of insights drawn from the incredible world of toddlers. He joins us to discuss what we can learn from the little humans in our lives, particularly about living with more joy, presence, and intentionality.
Key Takeaways In Today’s Episode:
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Learning From Toddlers: We explore the invaluable lessons toddlers offer us about being more present, taking risks, and embracing joy. Toddlers live in the moment, laugh abundantly, and play without a purpose—behaviors that adults can benefit from to boost creativity and well-being.
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The Power of Saying No: Hasan shares how toddlers are masters of boundary setting, and we discuss the significance of learning to say “no” as adults to prevent overwhelm and burnout. It’s about creating the space we need to thrive, not just survive.
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Sleep as a Non-Negotiable: One of the most crucial lessons toddlers teach us is the importance of a consistent sleep routine. Hasan walks us through a toddler-inspired sleep routine that adults can adopt, including tips like setting a strict bedtime, minimizing screen time before sleep, and engaging in calming pre-bed rituals.
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Infusing Play Into Our Lives: From reframing everyday chores into enjoyable side quests to adopting activities like improv that encourage spontaneity, we discuss how play can make our lives richer and more enjoyable.
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Building Joy and Laughter: Toddlers laugh multiple times more than adults, and they instinctively find ways to infuse humor into life. Hasan emphasizes the importance of laughter for stress relief and introduces concepts like laughter yoga and meditation.
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Creating White Space: Inspired by toddlers and his own family practices, Hasan talks about the importance of unstructured time in our schedules. Whether it’s going on a spontaneous adventure or simply relaxing without a set agenda, white space can be incredibly rejuvenating.
Today’s episode will inspire you to reconnect with your inner child, prioritize what truly matters, and adopt practices that toddlers excel at, like being present, setting boundaries, and living joyfully. Remember, it’s the little moments of play, laughter, and connection that enrich our lives.
Sleep Well, Take Risks, Squish the Peas is available now, wherever books are sold.
Connect with Hasan Order Squish The Peas From Indigo
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A Cornerstone Naturopathic Inc Production
Welcome to this week’s episode of The Superwoman Code, where we address a common holiday struggle: burnout. In today’s episode, we explore how to shift from holiday stress to joy using practical strategies that make a real difference. I'm pulling out all the stops to make this holiday season one you can truly enjoy!
Key Takeaways In Today's Episode:
Turning Stress Into Appreciation: We dive into how gratitude can transform your holiday experience. Instead of feeling overwhelmed, simple practices like creating a nightly gratitude jar can help you focus on what really matters. These moments of appreciation—like the coziness of a blanket or the sound of laughter—can ground you and bring more joy to your days.
Releasing Tension from Your Body: We discuss progressive muscle relaxation, a powerful technique to let go of holiday stress. By tensing and then relaxing muscle groups, paired with deep breathing, you give your body a mini vacation from all the pressure. This tool is a lifesaver, whether you’re preparing for a holiday event or winding down at night.
Protecting Your Energy with Time Management: We break down how to prioritize essential tasks over extras, like choosing must-dos (buying groceries) over nice-to-dos (baking five different kinds of cookies). Scheduling intentional white space throughout your day can prevent burnout and keep your energy levels steady. Plus, I share my favorite ways to simplify traditions to better fit your current season of life.
Creating Traditions that Match Your Season of Life: We explore the idea of starting new, meaningful rituals that align with where you are right now. From simple activities like hot cocoa nights to reflective rituals like a gratitude jar reveal, these traditions can make the holidays feel more joyful and less overwhelming.
Today's discussion is designed to help you reimagine the holiday season with less pressure and more peace. Remember, simplifying doesn’t mean sacrificing—it means focusing on what brings you genuine joy and connection. Let me know your holiday strategies by sending a DM on Instagram. I can't wait to hear how you’re adding sparkle and joy to your season without the overwhelm!
Thank you for tuning into The Superwoman Code! Take care of yourself, enjoy the holidays, and remember, you’ve got this.
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A Cornerstone Naturopathic Inc Production
Hey friends! After a little break, we're back with a conversation that could change how you think about stress and resilience. We’re diving into the crucial difference between coping with stress and genuinely recovering from it. Trust me, it’s more than just semantics — it’s about your long-term health and energy. Let's dive in!
Key Takeaways In Today’s Episode:
- The Difference Between Coping and Recovery: We explore how coping strategies help you handle stress in the moment, while recovery strategies fully reset your body and mind. Both are important, but only recovery builds true resilience.
- Coping Strategies: Deep breaths, quick walks, and venting to a friend are great for temporary relief. However, they don’t address the deeper wear and tear of chronic stress.
- The Science of Stress and Recovery: We break down what happens to your body when stress isn’t fully downregulated, leading to an accumulation of allostatic load. We also discuss how morning stress levels, like your cortisol awakening response, impact your recovery throughout the day.
- The Role of Sleep in Recovery: Sleep isn’t just rest — it’s your body’s prime time for repair and rejuvenation. We talk about setting up evening routines that promote better sleep quality and why bedtime procrastination is a real challenge for many of us.
- Engaging in Restorative Activities: From yoga and nature time to simply talking to your houseplants, we share how small restorative habits can make a big difference in bringing your cortisol levels down.
- Creating White Space: Why building mini transitions between work and home can help your body switch from stress mode to recovery mode, even if it’s just listening to a song or taking a short walk.
This Week’s Challenge: Think about how you can incorporate more recovery into your daily routine. Remember, short-term stress relief is great, but full recovery is what builds your resilience. Let’s make recovery a daily habit and take care of ourselves in the process.
Thanks for tuning in, and until next time, remember that real recovery is the key to managing stress. You've got this!
Papers Cited:
Revisiting the stress recovery hypothesis: Differential associations of cortisol stress reactivity and recovery after acute psychosocial stress with markers of long-term stress and health
The role of acute stress recovery in emotional resilience
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A Cornerstone Naturopathic Inc Production
Welcome to this week’s episode of the Superwoman Code, where we tackle the myth that threatens our well-being: the belief that we should and can do it all. In today’s episode, we dive deep into why embracing our limitations and focusing on what matters is not just freeing but essential for our health and happiness. I'm ripping the bandaid off over here friends!
Key Takeaways In Today's Episode:
The Myth of Doing It All: We explore the seductive, yet harmful, belief that success means excelling in every area of life. This myth leads to stress, anxiety, and ultimately, burnout.
Embracing Limitations: Through the stories of Sarah and Olivia, we see the diversity of experiences women face. Their journeys highlight the importance of partnership, community support, and setting realistic expectations.
Strategies for Realistic Goal Setting: We discuss practical strategies such as conducting an energy audit, adopting the two-list method for tasks, and aligning daily activities with core values to manage our energy and focus on what truly matters.
Letting Go: Learning to let go of perfectionism and unrealistic standards is crucial. We delve into how digital detoxes, focusing on progress over perfection, and building supportive communities can enhance our well-being.
Building a Supportive Community: Asking for and offering support strengthens bonds and fosters a culture of mutual aid. We emphasize that seeking help is a sign of strength and an essential strategy for navigating life’s challenges.
Today's discussion aims to empower you to let go of the pressure to do it all, embrace your limitations, and focus on enriching your life with meaningful connections and activities that align with your values. Remember, your worth is not measured by your productivity but by the quality of your life and the connections you foster.
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A Cornerstone Naturopathic Inc Production
Welcome to this week’s episode of the Superwoman Code, where we tackle the often overlooked yet crucial aspect of daily living: meal preparation. Today, we dive into strategies designed to minimize decision fatigue and transform meal prep from a chore into a more manageable, and potentially enjoyable, part of your routine.
Key Takeaways In Today's Episode:
Foundation of Meal Planning: Starting with proteins, the cornerstone of meal planning, we discuss the importance of preparing versatile proteins ahead of time. This approach saves significant time and energy, making the daily question of "What's for dinner?" much easier to answer.
Introducing Joy and Variety: To combat the monotony that often leads to mealtime burnout, we explore the benefits of diversifying your meal repertoire. Introducing one new meal every other week keeps mealtime interesting and encourages culinary exploration without overwhelming your schedule.
Reorganizing Your Fridge for Success: A novel approach to meal prep involves reorganizing your fridge with meal components for each day of the week stored in separate containers. This system not only keeps ingredients fresh but also offers a visual cue of your meal plan at a glance, adding flexibility and ease to your daily routine.
Embracing Flexibility: Flexibility is key in preventing meal prep burnout. We talk about tracking your meals to identify patterns, doubling recipes to ease lunch prep, and creating a meal plan that adapts to your busy life, ensuring you don't sacrifice nutrition or enjoyment.
Today's episode underscores the message that your worth is not tied to your productivity in the kitchen. By implementing strategies that reduce decision-making and streamline meal prep, we can alleviate the pressure of daily meal decisions. Choose one strategy from today's discussion to incorporate into your routine, and share your journey with us. Let's make meal prep a manageable, and maybe even joyful, part of our lives.
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Welcome to this week’s episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and as I celebrate another year of life and growth, I’m embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year...
Key Takeaways In Today's Episode:
Embracing Curiosity in Life’s Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of our lives and how this perspective can bring about growth and change.
Curious Conversations and Inclusive Empowerment: By engaging in discussions across various industries and with people from different walks of life, we can enrich our understanding and advocate for a more inclusive approach to personal and professional empowerment.
Intentional Learning and Exploration: Setting learning goals driven by curiosity, such as reading books from every continent and challenging ourselves with new skills or hobbies, can expand our horizons and introduce us to new ideas and cultures.
Curiosity as a Daily Practice: Integrating curiosity into our daily lives through rituals, routines, and reflections can open up a world of continuous learning and discovery, guiding us to ask more "why" and "how" questions in our interactions.
So, on this turn around the sun, I'm committing to fostering a culture of curiosity within myself, and others. . By asking more questions, exploring uncharted territories, and remaining open to the myriad of answers life offers, I truly believe we can find joy, wonder, and ultimately, a deeper understanding of ourselves and the world around us.
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Welcome to this week’s episode of the Superwoman Code, where we delve into the complexities of managing fatigue in our fast-paced lives. Today, we're exploring the intricate dance between our body's signals and our mental hurdles, understanding fatigue not just as a physical symptom but as a multifaceted experience that encompasses our mental and emotional states.
Key Takeaways In Today's Episode:
Understanding Fatigue: Fatigue transcends the physical; it's a blend of physical, mental, and emotional elements. Recognizing the root cause is crucial, yet challenging, due to the different types of fatigue we experience.
The Role of Emotional States: Our emotions can amplify feelings of fatigue. Stress and anxiety about the fatigue itself can trigger a deeper level of exhaustion, making it essential to address both the physical and emotional components.
Differentiating Types of Fatigue: It’s vital to distinguish between physical fatigue that demands rest and the kind of fatigue rooted in mental or emotional resistance. This distinction helps us address our needs more effectively.
Practical Support Strategies: Incorporating mindfulness practices, journaling thoughts and feelings, and engaging in nature walks can significantly impact our overall well-being, helping to reduce fatigue.
The Rule of Thirds: This concept helps us gauge our energy distribution throughout the day, ensuring we're not overwhelmingly fatigued. It's about finding a balance and listening to what our bodies need, whether it’s more rest, more activity, or simply a change in our routine.
In this episode, we unravel the signals our bodies give us about fatigue, reminding ourselves of the importance of listening and responding to these cues.
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Welcome to this week’s episode of the Superwoman Code, where we explore effective strategies for navigating the complexities of life as a modern woman. Today, we're delving into a powerful concept: The Power of Lifting Others Up. This episode is a testament to the transformative impact of mutual support and encouragement in preventing burnout and fostering a fulfilling life.
Key Takeaways In Today's Episode:
The Importance of Connection: When burnout looms, our instinct might be to retreat. However, connecting with others and uplifting them is a pivotal strategy in not just aiding others but fortifying our own resilience against burnout.
Actionable Empathy: True support extends beyond mere words of encouragement. It's about showing up with actions that reflect understanding and genuine care, thereby fostering a supportive environment that resonates with our values and goals.
Creating Supportive Spaces: Whether it’s through workplace appreciation or personal growth projects, cultivating an environment that encourages the sharing of challenges and victories alike is crucial. This community spirit uplifts everyone involved, contributing to a collective well-being.
Practical Strategies for Upliftment: From mentorship programs to personal growth through encouragement, implementing tangible methods of support can significantly alter the dynamic of any group or individual, injecting fresh energy and motivation.
As we navigate through life’s ups and downs, I hope today serves as a reminder that in lifting others, we elevate ourselves, creating a cycle of positive change and growth.
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Welcome to this week’s episode of the Superwoman Code, where we explore practical strategies for overcoming life’s challenges and thriving. In today’s episode, we dive deep into managing burnout and discover how to navigate life more gracefully, even when it feels like you’re stuck in the muck of overwhelming responsibilities.
Key Takeaways In Today's Episode:
Recognizing Burnout: Understand that burnout stems from an unsustainable energy output, often driven by adrenaline. It’s important to acknowledge this state without aiming to halt all activities but rather to slow down and proceed with a more measured pace.
Slowing Down, Not Stopping: The first step in addressing burnout is to consciously slow down your daily activities. This doesn’t mean stopping altogether but reducing the speed at which you operate, allowing you to step out of the constant adrenaline rush and begin to regain control.
Prioritizing and Planning: By creating moments of calm and slowing down, you can better assess your tasks and responsibilities. This allows for effective prioritization, focusing on what truly aligns with your values and the needs of your family or work environment.
Building Mini-Decompression Moments: Integrate short periods of calm into your day, whether it’s a quiet moment after work, a peaceful commute, or designated quiet time at home. These moments help transition from high-stress periods to a more balanced state.
Investing in Relationships: One of the most prescribed remedies for burnout is investing time in relationships that matter. Whether it’s date nights, friendship dates, or sending a thoughtful message, these interactions contribute significantly to your emotional bank account, helping you move from a state of constant withdrawal to one of balance and eventually, growth.
As we embark on the journey of 2024, let’s approach the year with the mindset of making small, sustainable shifts that lead to a more balanced and fulfilling life. Remember, it’s not about a sudden overhaul but about finding the next right step that guides you towards a state of well-being and joy.
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Welcome to this week’s episode of the Superwoman Code, where we dive into strategies for designing a life that works for you, not against you. Today, we're tackling a crucial topic as we approach the holiday season: Decreasing Holiday Burnout.
Key Takeaways In Today's Episode:
- Blackout Dates: Borrowing from hotel chains, we implement blackout dates in our family calendar. These are days where we don't plan anything and allow ourselves to recover. We strategically plan these, especially during the holiday season, to ensure we have time to relax and recharge.
- Shared Responsibility in Gift Planning: To reduce the mental load, we use an Excel spreadsheet (eg, our handy AirTables) to track gifts, ensuring the responsibility doesn't fall on one person. This approach allows us to split the task of purchasing and organizing gifts, making it a shared and more manageable effort.
- Quiet Time Implementation: Inspired by preschool routines, we've incorporated quiet time into our daily schedule. This means a period during the day where everyone engages in calming, individual activities. It’s crucial for maintaining a sense of peace and preventing burnout.
- Reducing Cleanup Effort: Simple yet effective – using paper plates during the holiday season can significantly cut down on cleanup time, giving you more moments to relax and enjoy with family.
- Prioritizing What Matters Most: Inspired by Kendra Adachi's philosophy from "The Lazy Genius" podcast, we focus on what's truly important to our family. This involves asking what matters most to each family member and planning our activities and traditions around these preferences.
We also discuss our unique tradition of gifting our tiny human's eight presents each, labeled with specific tags like "something you need" or "something to read," ensuring a balanced and meaningful gift-giving experience.
As we wrap up the year, this episode is all about finding joy and restfulness amidst the holiday hustle. Let’s make this season less about stress and more about celebrating what truly matters.
Resources:
- The Lazy Genius Podcast by Kendra Adachi
Remember, the key to a joyful holiday season is not just about managing tasks but about creating moments of rest and togetherness. Happy holidays, and here’s to a burnout-free end of the year.
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What if I told you that you didn't have to feel exhausted at the end of the day? And that by engaging in simple, and quick, deposits throughout the day, you could increase your capacity to actually engage in the things that truly make a difference for you, your energy ... and your life? On today's episode of The Superwoman Code I'm going to walk you through how you can increase your capacity to build yourself back from burnout.
If you like this episode, please help other people find us by leaving a review and sharing your thoughts on Social Media! I would love that <3
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A SHTF Plan is one of my favourite preventative measures for Burnout, because it is a plan that makes NO sense to anyone but you. The whole goal of it is to be activated when Shit Hits The Fan.
This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need.
On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan.
As I mention in this episode, I use a few spotify playlists as part of my SHTF Plan. They're copied below :) Chill Out Playlist Create Magic Playlist Dance Party Playlist
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Ah, one of my favourite things to talk about - PMS
Today on the podcast, I'm bringing y'all up to speed on the new research around how stress, food and movement affect your physical and mental state before your period.
Takeaways: Perceived stress from the cycle before can make PMS in the following cycle worse Aerobic activity helps more with physical PMS symptoms, Yoga/Pilates helps more with mental PMS symptoms A well balanced, unprocessed nutritional intake is best long term, but more research is definitely needed in this area Research Quoted:
A post-phenomenological analysis of using menstruation tracking apps for the management of premenstrual syndrome - 2022 Association of Premenstrual Syndrome with Adiposity and Nutrient Intake Among Young Indian Women - 2022 Associations of premenstrual symptoms with daily rumination and perceived stress and the moderating effects of mindfulness facets on symptom cyclicity in premenstrual syndrome - 2023 Evaluation of the effectiveness of yoga in management of premenstrual syndrome: a systematic review and meta-analysis - 2022 Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials - 2020 Impact of nutritional diet therapy on premenstrual syndrome - 2023 Let's Be Friends!
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Do you feel like you have enough time?
Do you feel like you're constantly going through your day feeling rushed feeling overwhelmed and feeling like you just can't get it all done?
If you have ever feel that way, today's episode is for you.
On today's episode I'm going to talk about this magical little survival hormone known as adrenaline, how this plays into making decisions out of fear, our limbic system and why feeling like you're constantly running out of time triggers your burnout response.
Plus, a quote from Winnie the Pooh - The Hurrier I Go, The Behinder I Get... Anyone else ever feel that way?
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I am so unbelievably excited to enter our fifth season to chat about burnout, our seasons of life, hormones, and how all of that blends together to help us create a life that we are excited about living - on our own terms.
Today on the podcast, I'd like to introduce you to a concept I introduce so many of my patients to, and that is our Season of Life. We all have a season of our own life where there is a rhythm and a ritual and a routine within that seaon. Unlike the weather, our season of life isn't defined by what the calendar month is, our season of life is really defined by how much capacity we have at any given time.
I'm talking today about how to recognize your own season, how to contextualize the supports that your season needs, and how to cricitally think about what other people's seasons may look like as we grow together.
Have fun friends!
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What do you know about your gut?
It's a massive question and it's a question that I asked today's guest Nishta Saxena, RD to explain to us. Nishta is a Registered Dietitian and the creator of Vibrant Nutrition. She loves distilling science-based nutrition research into practical tips. So y'all know that we are getting along very well during today's episode.
On today's episode we talked today about how your gut changes as you age (e.g. perimenopause and menopause), what you need to be looking out for, and how to incorporate healthy food and habits into our lives.
Today is the third episode in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen! You can find out more about Bend and their new product, Gut Glow, here.
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When it comes to wellness there's nothing quite like sitting down and chatting with Bend Beauty founder Marc St Onge.
Marc and I have been friends for a number of years, and every time I get to pick his brain about what he's musing about, like his definition of beauty for men and women, and how he sees the inside of our bodies affecting our longevity and the outside of our bodies, I'm here for it! So when Bend asked if I would sit down with Marc to chat about their new product Gut Glow, and how we incorporate dietary lifestyle supports into our wellness strategies you bet I was totally here for it.
Join me today on an extended episode of The Superwoman Code as we chat with Marc about what's inside his fridge, how he manages his own wellness strategies, and why a little mushroom created a big change.
Today's episode is the second in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen! You can find out more about Bend and their new product, Gut Glow, here.
Let's Be Friends!
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It's the POOP EPISODE.
We're here with a four-part series on the gut. I can't believe it's taken us until episode 119 to have this conversation! Today on the podcast, I'm going to walk you through how your digestive system functions, the three areas that are critical for good digestive health, and how a little (or a LOT) of stress can make your digestive system turn from a well-oiled machine to a fermented, inflamed, uncomfortable bloat.
Top Take Aways To Support Your Gut:
- Ditch the Raw - choose warming foods like soups, stews, braised meats, slow cookers, ginger, cardamon and cinnamon as often as possible.
- Schedule your lunch - yes. Put it into your calendar and BLOCK it to remind you to eat something.
- Set a defined grocery shopping time in your schedule, and buy foods you're actually going to at. I don't care if the spinach is a good idea, if it's dying at the back of your fridge it's not worth it.
- Eat Easy To Diges Foods - going alongside the "ditch the raw" conversation, sometimes when you're burnt out salad, steak and quinoa can be harder to digest. Try roasted veggies, lean proteins and rice or potatoes instead.
Today's episode is also the first in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen! You can find out more about Bend and their new product, Gut Glow, here.
Let's Be Friends!
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Today we are talking about communication and its importance in preventing and treating burnout in relation to our social support systems. The stronger the support system we have, the more likely we will be able to handle stress in our lives positively and move on and pass the stress without wearing us down and leading to burnout.
The most important aspect of having a solid social support system is our ability to communicate positively and effectively. We discuss what strong communication is.
We also define how loneliness is measured and the risks associated with feeling lonely.
Finally, we discuss one method of categorizing various communication methods: Think, Feel and Know.
Resources:
The Four Tendencies by Gretchen Rubin
The Five Love Languages by Gary Chapman
The UCLA Loneliness Scale
Loneliness and neuroendocrine, cardiovascular, and inflammatory stress responses in middle-aged me and women
Think Feel Know, Communication Tool
There are so many ideas for anti-burnout routines, but if you google this term, all you'll generally find is a list of bullet points with things like "do more self-care", "take a break" and "go to sleep".
All of those are true.
But today I'm going to bring you insight to five of the anti-burnout routines that have supported myself, my partner (Ben!) and our family unit through the last number of years. I hope you find inspiration in these ideas, and take the advice of building routines and rhythms over a long period of time to support your goals.
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Protein Prep Favourite Recipes Include: Buttermilk Chicken Chinese Five-Spice Pork Marinade Reverse-Sear Steak
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Put A Timer On It!
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Teach, Don't Do
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Make Mornings Less Chaotic
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Communicate in the other person's language
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends!
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There are three words that have been percolating and turning over and being said and verbalized multiple times a day over the last number of weeks in my office. Both to myself and to the people sitting with me.
Those three words are "Grace Over Guilt", and the awareness of those three little words are what brought me (and you!) into today's podcast.
Three Takeaways: 1. Guilt can snowball, but so can Grace. 2. The feeling or emotion of guilt is really just our bodies bringing an awareness to something, we can choose to let it stay as guilt or we can work to add another layer - I like Grace as layer #2. 3. We don't have to fix anything, we just have to not ignore it.
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Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street
Have you ever experienced burnout, or the feelings of burnout, and thought to yourself, oh! I wish I had a plan in place to help me avoid getting to this place?
Today's podcast is all about to create a burnout prevention plan. That …. actually works. No bath bombs, candles or trips to the spa here friends. Nope. Today’s podcast is all about designing a plan that you can set in motion at any time.
We did a podcast about this back in 2020/2021, but I figured an update was in order, so please enjoy :)
STEP ONE: Identify your warning signs
STEP TWO: Identify your support squad
STEP THREE: Create bumper boundaries
STEP FOUR: Develop healthy habits
STEP FIVE: Make it sustainable
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends!
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The world tells us: Work is important; we need to reply: Rest is important too.
I’d like to change an idea in your head today. And it’s an idea that you probably didn’t realize how engrained it had become… that the idea of rest, and the idea of work, are not opposites. In fact, they are partners.
Welcome to the Superwoman Code, friends. Where I strive to give you a little glimpse into how to make your health work for you, not against you. And today, that glimpse involves changing your definition of rest. Because, for most of human history, rest – time in which we can recharge the mental and physical batteries we use while labouring – was prized as a gift.
Here are the Seven Ways To Rest Well I talk about in today's episode.
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Take rest seriously
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Establish clear boundaries
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Treat rest as a skill
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Craft a daily schedule layering work and rest
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Practice deep play
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Don't neglect sleep and naps
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Encourage others to rest with you
Happy resting, Superwomen!
PS - the episode on the Say-Do Gap for those of you who want it!
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends!
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If there's anything that Burnout creates trouble for, it's decision making. Call it what you will; decision-fatigue, analysis paralysis, I-don't-have-enough-brain-power-for-this. Whatever you want!
But the fatigue that accompanies burnout can very well make your ability to make a rational decision difficult. And during those early stages of burnout, you need to know that you will be able to make decisions at work perfectly fine - it's the decisions at home that go down hill first.
Anyone else ever have a meltdown over not being able to decide what to have for dinner? No... just me? Ok then...
Today's three tips on the podcast to support your ability to make decisions when you're burnt out include: 1. practicing making decisions without using False Urgency 2. remove guilt and other emotions from your decision making process 3. create a "rule" to support your decision making that ensures you use less energy (not more!)
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends!
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I am so excited to welcome Dr. Jody Carrington to today's episode of The Superwoman Code! Jody is a wealth of knowledge, a psychologist by training and is obsessed with understanding how we create a community. Jody focuses much of her work around reconnection – the key to healthy relationships and productive teams.
Jody just launched her latest book (you can check it out on Amazon and Chapters Indigo) and she is gearing up to change the way we think about each other. And it starts with connection.
On that connection note, I'm getting pumped up to see Jody LIVE in person in Halifax during her book tour, and there's still a few spots left (you'll get a ticket AND a copy of her book!) and I'd love to see you there. If you're not in Halifax, you'll still get to see her at one of her tour dates. I'll report back later, but I don't think we're going to be disappointed.
I hope you enjoy today's episode, I know I laughed hard (and reflected hard) during this recording.
xo
Tour Dates & Tickets:
Toronto | January 28 | Glenn Gould Studio | 7 PM SOLD OUT Halifax | February 1 | Bella Rose Arts Theatre | 7 PM Vancouver | February 4 | The Cultch’s, York Theatre | 7 PM SOLD OUT Saskatoon | February 11 | Broadway Theatre | 2 PM Saskatoon | February 11 | Broadway Theatre | 7 PM SOLD OUT St. John’s | February 20 | LSPU Hall | 7 PM SOLD OUT NYC | March 14 | Manhattan | 7 PM Winnipeg | May 15 | Museum of Human Rights | 7 PM Calgary | May 24 | Martha Cohen Theatre | 7 PM SOLD OUT Let's Be Friends!
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Today's episode is PART ONE of a shift worker focus. This is for the nurses, the paramedics, the janitors and cleaning staff, and those of us who work a job that has changing hours.
On today's episode I'm breaking down the environment and the data around Burnout & Shiftwork, why the environment can make or break burnout risk for shift workers, and why being on night shift alone isn't enough to lead to full fledged burnout.
Does it put you at risk? Yes. Is it the deciding factor? No.
Turns out, according to the data that I've pulled, night shifts predispose you to emotional exhaustion - only one of the three factors of burnout! But the depersonalization and the lack of personal achievement or progression that rounds out the burnout triad aren't necessarily caused by the night shift alone. Howveer, if you experience all three of those things, night shift is going to seriously affect you.
So, today on the podcast, I'm talking about environmental factors that lead to emotional exhaustion, and how you can start to shape your environment to protect against the depersonalization and lack of personal achievement. It's a wordy podcast (hello 40 minutes!) but I really couldn't figure out how to make this one shorter.
There are two more podcasts that will be following this as I work to support our shift workers health - one on cardiovascular risk protection and another on how shift work affects women (and our hormones) in particular.
I hope you enjoy this episode, and I'll see you next week!
Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7519910/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8994941/
https://pubmed.ncbi.nlm.nih.gov/31791964/
https://pubmed.ncbi.nlm.nih.gov/36539975/
https://pubmed.ncbi.nlm.nih.gov/35431686/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9621389/
Let's Be Friends!
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I want you to have a financially stable 2023. Not in an actual monetary sense (though I do technically want that), but in an energy sense.
Most of the time, we don't pick up on Burnout until we're living in Overdraft - and friends! That's Stage Three Burnout. Oh dear.
On today's episode, I'm running you through what it feels like to be living in Savings & Investing (Stage 1), Paycheck-to-Paycheck (Stage 2), Overdraft (Stage 3) or Debt (Stage 4) Burnout. I think you'll love this way of approaching burnout, and I'd like to challenge you to consider where in your Burnout Bank Account you're currently sitting - and where you want to be in three, six, nine and twelve months from now.
Listen to the episode on Productivity Hangovers
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The title of this episode says it all.
Diets Don't Work.
First of all, I really dislike the word diet, and so does my guest today, Camille Martin. She's a Registered Dietitian who battled through the magazines, the social media influences and more to finally figure out what it is that makes us feel good.
Today, I'm picking her brain all about it.
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Follow Camille on Instagram
Buy Her Book - Love To Lose
Say Hi!
Full Shownotes
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The title of this episode says it all.
Diets Don't Work.
First of all, I really dislike the word diet, and so does my guest today, Camille Martin. She's a Registered Dietitian who battled through the magazines, the social media influences and more to finally figure out what it is that makes us feel good.
Today, I'm picking her brain all about it.
Let's Be Friends!
Follow Camille on Instagram
Buy Her Book - Love To Lose
Say Hi!
Full Shownotes
Get On The Clinic Waitlist
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram
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I love Brianna.
There. I said it.
I love her work (hello founder of Vessel Meats - probably the best local butcher shop in the HRM, and Nova Scotia). I love how passionate she is about supporting local infrastructure. I love how she fought, and continues to fight for change, and to see more women in her business.
I also love consuming her products.
This is a note for the non-meat consumers in our community. This podcast isn't just about animal proteins. It's about more than that, and I would encourage you to fall in love with Brianna's story, just as I did the first time I met her.
Let's Be Friends!
Follow Vessel Meats on Instagram
Say Hi!
Location: 6 Primrose St, Unit 120, Dartmouth, NS
Hours:
Tuesday: 10 - 6
Wednesday: 10 -6
Thursday: 10 - 6
Friday: 10 - 6
Saturday: 10 -5
Sunday: CLOSED
Monday: CLOSED
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New baby?
No sleep?
Feel like you don't know what you're doing?
I hear you, and so does our guest on The Superwoman Code today, Ashley Cooley.
Ashley is the founder of Birth Baby Sleep, an online and in person support community for new parents. In her work, she helps expectant and growing families learn more about their babies,
gain more confidence in their parenting and get as much sleep as they can through it all.
Ashley and I had a fantastic conversation about how to build Self Care into your life as a new parent, and I feel like this is applicable for so many of us as we come into a new school year.
Enjoy!
Let's Be Friends!
Follow Ashley on Instagram
Subscribe to her Podcast - Bringing Up Baby
Say Hi!
Full Shownotes
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A Cornerstone Naturopathic Inc Production
New baby?
No sleep?
Feel like you don't know what you're doing?
I hear you, and so does our guest on The Superwoman Code today, Ashley Cooley.
Ashley is the founder of Birth Baby Sleep, an online and in person support community for new parents. In her work, she helps expectant and growing families learn more about their babies,
gain more confidence in their parenting and get as much sleep as they can through it all.
Ashley and I had a fantastic conversation about how to build Self Care into your life as a new parent, and I feel like this is applicable for so many of us as we come into a new school year.
Enjoy!
Let's Be Friends!
Follow Ashley on Instagram
Subscribe to her Podcast - Bringing Up Baby
Say Hi!
Full Shownotes
Get On The Clinic Waitlist
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram
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When it comes to dealing with her own burnout, and taking care of a child who needed a little bit of extra support, Kris Rice somehow figured something out.
Kris is a provider soul-care for mamas raising kids with mental health challenges. When she and I connected to chat, we talked about everything from five senses meditations, creating freedom, clarity and ease in your life, and figuring out how to redefine motherhood in a way that works for your family unit. If you're not a parent, I still think you might enjoy this episode as many of the tools and techniques we discussed are applicable to all of us.
A Gift From Kris
The 60 Second Reset
Unstuck E Book (free for you!)
Let's Be Friends!
Follow Kris on Instagram
Say Hi!
Full Shownotes
Get On The Clinic Waitlist
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram
A Cornerstone Naturopathic Inc Production
When it comes to dealing with her own burnout, and taking care of a child who needed a little bit of extra support, Kris Rice somehow figured something out.
Kris is a provider soul-care for mamas raising kids with mental health challenges. When she and I connected to chat, we talked about everything from five senses meditations, creating freedom, clarity and ease in your life, and figuring out how to redefine motherhood in a way that works for your family unit. If you're not a parent, I still think you might enjoy this episode as many of the tools and techniques we discussed are applicable to all of us.
A Gift From Kris
The 60 Second Reset
Unstuck E Book (free for you!)
Let's Be Friends!
Follow Kris on Instagram
Say Hi!
Full Shownotes
Get On The Clinic Waitlist
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram
A Cornerstone Naturopathic Inc Production
If there's anything I love, it's an episode about food.
And who better to talk about that with than Michelle Yandle! Michelle is an entrepreneur, nutritionist and kick-ass Bluenoser turned Kiwi who connected with me very early one morning to discuss how to not only repair your relationship with food, but how to inspire a new one.
As the founder of The Centre For Empowered Eating Michelle is all about making food not something you think about every day.
How's that sound?
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Picture this.
Something isn't working quite right in your place of living. Maybe it's a squeaky door, a dripping faucet or you've finally decided to hang that picture on the wall. I don't know about you, but pictures in frames can live for far too long on my hallway instead of on the wall - ha!
What do you do?
You go to your toolbox, you get what you need and you fix it. Or support it. Or, whatever you need to do, because you have the tools available. If you don't, you make a trip to your trusty hardware store and pick up what you need.
Well, our brains and our mental health need help sometimes too. Maybe it's the rumination, the worries or the tab with the music playing that you just can't quite figure out where it's coming from.
On today's episode I'm joined by my friend Sam Madore to talk about how to build your mental health toolbox, her children's books, and more.
Let's Be Friends!
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Hi friends,
It's been a quick minute, or rather a few months. Between managing my own almost Stage Two Burnout, and focusing on a few necessary things in my personal life, the podcast had to take a backseat for a few months.
Thank goodness. I don't think I'd be much good to y'all if I didn't practice what I preach.
Today is a double episode, we're releasing episodes number 103 and 104 today with my friend Sam Madore. So take a quick listen to what is coming next, enjoy the next few weeks of interviews and get ready to tackle the "new year" (aka September) with me in all it's glory before you know it.
Thanks for sticking around friends, this one is for you!
Today I'm talking about the difference between active rest and passive rest, and why there's a missing piece in the maintenance puzzle of health.
That missing piece? It's the predictive maintenance perspective. Along with reactionary maintenance (a necessity), preventative maintenance (a long-term necessity); predictive maintenance emplores all of us to forward think about our cycles and our seasons, and how we move forward through them.
Let's Be Friends!
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
2 years. The average time for women to find the right birth control for them. A Birth Control option that helps to manage symptoms, support health, and have the least amount of side effects.
Dallas Barnes was fed up with having to try one birth control after another, just to try and find one that did what she wanted, without the unwanted side effects. So she decided to do something about it.
Enter Reya Health. A tech platform that takes those searching for Birth Control through a series of questions, before matching you with a health professional to design a personalized birth control option that best suits your lifestyle.
The best part about this process? There's a reason, and an explanation given.
Today on the podcast, I'm picking Dallas' brain about how Reya works, why we should be testing and listening, not just trying, and how she's hoping to fill a necessary gap in the contraceptive counseling process.
Connect with Reya Health online
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& share your birth control story with us using the hashtag #ReyaHealth
100 episodes, friends!
100 episodes of periods, hormones, fertility, burnout prevention and management under our belts to help make our health work for us, not against us.
100 episodes of literally getting to pop into all of your ears and share my knowledge with you.
And 100 episodes, tens of thousands of downloads and thousands of followers.
Y'all rock.
Thank you. From the bottom of my heart.
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A Cornerstone Naturopathic Inc Production
Today I'm talking all about how to build your burnout prevention strategy.
That thing.
That's OH. SO. IMPORTANT.
It involves five steps.
- Recognize where you're at in the Stages of Burnout
- Map your busy seasons out
- I've used Calendars By Ashlee since 2019 to help me and you should check her out
- Decide what needs to be a priority
- Build Your Team
- Remember that you cannot control everything.
Two movement episodes back to back! Last week I had the privilege of talking with Shaina Falcone about how to bring movement back into our lives, and today I am chatting with Fusion Health Spa's Tina Gayle about how to maintain movement when you're in the middle of burnout.
Turns out, lots of low-impact and low-intensity exercise is just what Dr. Ashley ordered!
This joyous conversation is so thoughtful and easy to have, and I promise it will help you maintain movement without making your burnout worse.
You can connect with Tina and Fusion Health Spa on:
Instagram- Fusion Health Spa
Instagram - Tina Gayle Movement
Book A Class Online
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A Cornerstone Naturopathic Inc Production
I am SO excited to welcome Shaina Falcone to today’s episode of The Superwoman Code.
To call Shaina a fitness instructor would be too simple. She is more than that. She is working to revolutionize the fitness industry by approaching wellness in a way that makes you feel good, period. She knows it’s not about spot-reducing certain parts of your body, and it’s not about counting calories, or even weighing yourself.
Today she and I talk about how to bring fitness and movement back into your life after having lost it for a while. Maybe you were focused on your career, maybe you had babies, maybe you just got tired. Whatever the reason, this episode is exactly what I needed to hear to help myself move more.
You can connect with Shaina on:
Instagram
Facebook
Online
And you can get a 7-day free trial to her app, by downloading it here!
Let's Be Friends!
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A Cornerstone Naturopathic Inc Production
Have you ever felt so overwhelmed that you literally fight with all your might to do what you need to do, only to realize you're in the exact same spot?
I have.
Today on the podcast, I'm introducing you to my life jacket. You know, the thing you put on when you're in deep water so you can float? So you can literally not die?
That thing.
And I'm asking you to listen to today's podcast, and think about what relief you need in whatever season of life you are in - and give yourself that.
I'll give you a hint, mine include walks in the woods, a book, and NCAA Gymnastics.
Let's Be Friends!
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A Cornerstone Naturopathic Inc Production
I don't particularly like trends where we make women feel like something is wrong with their bodies and then have them spend over $500.00 to test their hormones when they don't need it.
There. I said it.
I'm going on a bit of a rant today about when hormone testing should be used, and when it shouldn't be.
You've heard me talk about reference points before in relation to burnout, and it's no different on this front. You have to have the reference points first and then you add the testing in to help you determine the last piece of the puzzle, not the first. . Looks like it's something that. Crazy magical and will tell you all of the things that are going on in your life. Because I find when people come to me with hormone tests that have already been done, that it's created a lot of fear, and a lot of feelings of inadequacy and a feeling like your body has let you down.
It hasn't let you down friends, but this episode will help you understand why you need reference points.
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A Cornerstone Naturopathic Inc Production
Welcome to the world of Productivity Hangovers. You know, those days where you accomplish a virtual crap-ton of stuff, only to wake up the next morning feeling like crap?
Yeah.
Those are real.
They're also a sign that you're tipping towards burnout.
Today on the podcast I'm talking about what a productivity hangover is, how to avoid them, and why giving yourself small and consistent tasks each day is better than doing ONE big task a week. Jeff Olsen called this the "Slight Edge" in his book, but I think you'll see how it can help prevent burnout after you listen to today's podcast.
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A Cornerstone Naturopathic Inc Production
Find the elements of joy in your life and adapt to them.
This is one of the many things that Nicole Lapierre and I talked about on today's podcast. We talked about how to create space for yourself, how to support yourself through the unknown, and how to engage with your surroundings to adapt in a positive manner.
Nicole's episode is something all of you need to hear. I hope you enjoy it as much as I did while we recorded it.
To Connect With Nicole:Shop HOME by Nicole
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The Goods:
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A Cornerstone Naturopathic Inc Production
Today on the podcast I'm going to walk you through why subtraction is more important than addition.
Why?
Because subtraction helps you create space within your capacity, which in turn creates space for you to add what truly matters most (go back and listen to episode 91 for those insights).
Sponsoring today's episode is an article by Nicole Pajer featuring yours truly on Burnout. Check it out!
Can't wait to see you next week, Superwomen.
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A Cornerstone Naturopathic Inc Production
HAPPY 2022 FRIENDS!
I am so excited for y'all to listen to today's episode because it's the New Years Episode, and this year I'm focusing on helping all of you Name What Matters Most.
As you listen to today's episode, here's a few questions to think about:
What foods fuel you throughout the day?
What are ways that I enjoy moving my body? What kind of sleep or amount of sleep do I need to feel my best?
Who or what makes me feel alive?
What makes me feel unsafe or unsure?
Who makes me feel cared for?
What connections or relationships do I have that help me practice love and trust and belonging? What type of work fuels me and fills me with purpose?
What are causes that I deeply care about and what is my capacity to function within all of that?
PS - My word of the year this year? It's Subtract. I'll tell you more next episode ;)
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A Cornerstone Naturopathic Inc Production
I love getting to chat with people who walk the walk. A number of years ago, Megan was diagnosed with PCOS, and since then she's been searching, researching and building plans to help her support her hormones with food.
Megan has an amazing story, and I am so thankful that she joined me on today's podcast to talk about building a plate that supports your hormones, and how to find balance within it all.
About Megan:
Megan Hallett is a London-based women's health expert and women’s health nutritionist working remotely, nutritional therapist (College of Naturopathic Medicine) and Cookbook author.
Megan predominately specialises in women's hormone health, ranging from endocrine conditions such as PCOS, Endometriosis and Hypothalamic Amenorrhea, to addressing the root cause of symptoms including acne, PMS, hair loss, low mood/ mood swings and fatigue.
To connect with Megan:
Instagram - Megan
Connect With Megan Online
The Superwoman Goods:
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A Cornerstone Naturopathic Inc Production
Women are not small men.
This is a statement that Dr. Mandy Swinden, ND lives by every day. And she doesn't just talk about it with her patients, she lives it in her own life.
On today's podcast, I pick Mandy's brain about working out with your hormones, why your hormones can help you maximize your performance, and what you can be doing to support your recovery when you need it the most.
About Dr. Mandy
Growing up as a competitive female athlete, I was not concerned about my irregular menstrual cycle, and was actually grateful to not have a period every month. I believed the lie that so many female athletes believe; that having a monthly hormone cycle was a detriment to athletic performance. As I worked through my education to become a Naturopathic Doctor, I soon realized that this was far from the truth, and this inspired me to dive deep into educating myself about female hormones and our unique physiology.
To connect with Dr. Mandy:
Instagram - Dr. Mandy, ND
Connect With Mandy Online
Learn More About the Hormone Performance Connection Program
The Superwoman Goods:
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A Cornerstone Naturopathic Inc Production
Maria Radelich, MScPT is a pelvic floor physiotherapist who is slightly obsessed with the pelvic floor. And when I say slightly, I mean VERY. She's spent her entire career helping men and women support their pelvic floor as a physiotherapist, and then took that knowledge and built it into Pelvico Fitness & Rehabilitation - an app for moms and moms-to-be.
You'll get a lot from today's episode - so tune in and get out your notebook for this one!
About Maria:
Maria Radelich found her passion for rehabilitation and fitness when she completed her Bachelor of Kinesiology with Honours from Acadia University and then went on to complete her Masters in Physiotherapy from Dalhousie University.
Maria went on to specialize in pelvic floor and core dysfunction, which led her to realize that many women and men didn’t really understand the core system and how to rehabilitate the core after injury or having a baby.
To connect with Maria:
Instagram - Pelvico Fitness
Instagram - Maria
Download Pelvico Today!
The Superwoman Goods:
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A Cornerstone Naturopathic Inc Production
Today on the podcast I am joined by Registered Massage Therapist and founder of The Core Collective, Natasha Smith Welsford.
Natasha is one of the kindest humans I have ever met. And she is SO passionate about the pelvic floor and supporting women's bodies in all walks of life.
I invite you to pour yourself a coffee and listen to this amazing episode. Your breathwork, posture and pelvic floor are about the level up.
To connect with Natasha:
Instagram - The Core Collective
Instagram - Natasha
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The Goods:
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A Cornerstone Naturopathic Inc Production
Tracy Hornik and Jessica Wright are the co-founders of She's On Top - a mentorship platform for women. Today on The Superwoman Code I invite Tracy and Jessica to chat about fear, changing jobs through our lifespans and what they have learnt about creating a legacy.
This is a GOOD one, Superwomen!
Connect with She's On Top:
Instagram
LinkedIn
Online
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Ever try to change your diet, modify your fuel or try something new with food when you're in the middle of burnout?
It's hard.
Today on the podcast, I'm joined by Registered Dietitian Amanda Shrake to chat all about how you should be grocery shopping, meal prepping and freezer planning when you're burnt out.
Hint - it's WAYYYYYY simpler than you think.
I'm so excited for you to listen to today's podcast, pop me a message on Instagram and let me know what you'll be implementing from today's episode!
A bit about Amanda:
Amanda Shrake is a Registered Dietitian who holds degrees in both psychology and dietetics/nutrition. Throughout her life, she has experienced a chronic illness (POTS), adrenal dysfunction, hormone issues, and extreme burnout. After everything she went through and learned, oftentimes the hard way, she has now made it her mission to help other women learn how to heal their burnout and support their hormones more effectively. Amanda helps them in her Nourished Hormones 1:1 Program through teaching her clients methods of functional nutrition, self-care, and lifestyle changes to get women feeling like their true selves again. She believes every woman deserves to feel good in their body, while gaining more energy and decreasing the stress so many women often put on themselves while just trying to make it through life!
If you would like to schedule a free twenty minute consultation with Amanda, you can click the link in her IG bio @nourished.hormones!
The Goods:
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A Cornerstone Naturopathic Inc Production
A year ago, I discovered a cleaning line that I fell in love with. The line, LemonAide, came in a box associated with a conference I was attending virtually through The Atelier Collective.
I threw out all my other natural cleaning products because, as much as I love them, they just weren't cutting it. And I switched my entire line to LemonAide.
Then I reached out to the founder of the company, and Maison Apothecare - a skincare line, and asked her to tell her story on The Superwoman Code.
Superwomen, meet Natacha Rey. The founder of Maison Apothecare and LemonAide, and a practicer of Radical Self-Care in all ways.
I hope you enjoy our conversation today. I know I did!
xo
The Goods:Visit Maison Apothecare Online
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A Cornerstone Naturopathic Inc Production
How do you track your cycle if you don't get a bleed? A hormonal IUD doesn't stop you from ovulating, so yes - you're still experiencing PMS, ovulation pains, fluid retention and a high sex drive (at least you're supposed to be!)
Today on our first AMA of The Superwoman Code, I explain how you can use your mood, bloating and even your bowel movements to help track where you are in your cycle. The key factor in this, though, is your basal body temperature - and I go through what happens to your temperature at each part of your cycle. Have a burning hormone question yourself? Leave a comment on today's podcast post on instagram, and I'll answer it on the next AMA!
The Goods:
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A Cornerstone Naturopathic Inc Production
The missing piece of the Burnout conversation might just lay with a Canadian Researcher at Ryerson University.
Superwomen, meet Dr. Jenny Liu, PhD.
On today's episode, Jenny and I talk about the relationship between burnout and resilience, the difference between burnout and resilience, how resilience supports our ability to adapt and handle burnout, and what does it mean to focus on the "process".
You heard us, resilience is about a process, and you're about to find out ALL about it.
Special thanks to Stefanie, Chloe and the team at Halifax Paper Hearts for our updated branding - we are so excited to share it with the world and we cannot thank you enough for helping us elevate our work!
The Goods:Download The Resilience App
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Welcome to one of my favourite office conversations... how are you fueling your body?
Today on the podcast we touch on the trends you should be looking for when it comes to supporting your hormonal health via the food you consume.
We talk about fats, nuts and seeds, choline, vegetables (and the ongoing debate of whether you should eat organic - jury is out, btw), and the importance of carbohydrates.
If you want to learn how to take these ideas to build your plate check out this episode from 2020 titled "The Only Diet Advice You'll Ever Need"
See you next week, Superwomen!
xo,
Dr. Ash
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Have you ever noticed that we jump very quickly to the idea that certain foods, movement, and decisions are either "good" or "bad"?
And then we get ourselves in a little predicament where we've done everything we're supposed to be doing, but we aren't feeling better? That we maybe did too much, without questioning whether or not we actually felt better? That maybe, just maybe, your health plan shouldn't be defined by what worked for someone else, and instead by what feels and works best for your body?
This episode was inspired by Malcolm Gladwell's Revisionist History's deep dive into the Little Mermaid. Malcolm, if you're wondering, I'm happy to jump on board and discuss how this impacts our health with you.
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Today on the podcast I'm diving into a Ruthless Decluttering phenomenon (thank you Emily Ley and Mama Marg for the inspiration), and how taking a long, hard look at your inner kitchen junk drawer can help you design a burnout organizational plan that builds you up.
Clearly, I'm on a kitchen trend over the last few episodes.
But seriously - we all have that drawer in our kitchen where all the stuff goes. And then - instead of going through what we already have, we see the really pretty spatula in Homesense, and even though we already have 4 perfectly fine spatulas at home, we buy it.
Maybe the spatula represents something... maybe it will mean we become the girl who makes supper for herself and packs the leftovers for work, maybe it means we become the mom who makes cupcakes. Maybe it's just a spatula. But the point is, unless you've cleaned out your drawer and realized that you actually need a spatula (in which case, by all means, by the pretty spatula), you don't need to add another thing to the junk drawer.
Clean it out first, realize what you have and the gaps you'd like to fill.
Huh - turns out that applies to kitchen drawers and our lives...
Enjoy, Superwomen!
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
I had so much fun with this episode, y'all! Priya Sam is a former reporter, news anchor and morning show host (you might have seen her co-hosting Your Morning on CTV for a while!) who is out to change the way we tell stories.
Fun fact, Priya was the first person to ever interview me on TV! I have MAD respect for this woman.
As a news reporter, Priya was all about getting to the bottom of the story, but the stories she loves to tell are about people who had done something extraordinary - whether that was making an unexpected pivot, overcoming an obstacle or tragedy or taking a leap of faith.
Now she's a Strategy Engineer for Hootsuite and the Host of Turning Point, her podcast showcasing the amazing stories of Canadians.
I highly suggest you tune in and subscribe to Turning Point, and I know you'll love her latest episode where she talks about her own Turning Point.
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:Connect with Priya on Instagram
Subscribe to Turning Point on Apple Podcasts
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Have you ever wondered what your brain is like on burnout?
From adrenaline cascades, to how long-term stress impacts the amygdala (the fear response part of your brain) and the prefrontal cortex (how you make decisions) - burnout can do a number on your brain.
In this episode, I dive into how this happens, and the research behind it.
Blix, E., Perski, A., Berglund, H., & Savic, I. (2013). Long-term occupational stress is associated with regional reductions in brain tissue volumes. PloS ONE, 8(6), e64065. doi:10.1371/journal.pone.0064065
Golkar, A., Johansson, E., Kasahara, M., Osika, W., Perski, A., & Savic, I. (2014). The Influence of Work-Related Chronic Stress on the Regulation of Emotion and on Functional Connectivity in the Brain. PLoS ONE, 9(9). doi: 10.1371/journal.pone.0104550
Golonka, K., Mojsa-Kaja, J., Gawlowska, M., & Popiel, K. (2017). Cognitive Impairments in Occupational Burnout - Error Processing and Its Indices of Reactive and Proactive Control. Frontiers in psychology, 8, 676. doi:10.3389/fpsyg.2017.00676
Lara, A. H., & Wallis, J. D. (2015). The Role of Prefrontal Cortex in Working Memory: A Mini Review. Frontiers in systems neuroscience, 9, 173. doi:10.3389/fnsys.2015.00173
Savic, I. (2013). Structural Changes of the Brain in Relation to Occupational Stress. Cerebral Cortex, 25(6), 1554–1564. doi: 10.1093/cercor/bht348
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
If you overtoast your toast, guess what, you can't untoast it. Toast... is toasted.
And burnout can do the same thing to your body.
There isn't a "cure" for burnout, and there isn't quick fix. But on today's episode I walk you through the two most important things you can be doing to prevent an adrenaline crash.
Trust me when I say these are the two most critical things I do in my life to support my own energy.
SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
If you're like me, you've probably never found a hat that worked with a ponytail, or a bun, or messy and frizzy hair, or the "I totally haven't washed my hair in 3 days-stick it on top of my head-bun".
I had literally given up hope on finding a cute hat that fit my hair and my style AND kept me shaded from the sun.
Enter Stacey Keller. The founder and creator of the Ponyback Hat. She and her team are literally leading a hat revolution by solving a problem that everyone knew, but no one was actually fixing.
On today's podcast, I pick my fellow Canadian's brain about building a business, battling through burnout, and embracing the idea that self-care is all about doing things that truly give you energy.
Enjoy, Superwomen!
Connect with Stacey and Ponyback Hats online on:
Instagram
Facebook
Website
In exciting news, our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
We're diving into one of the big topics of PMS today - pre-period headaches.
If you've ever experienced them before, they can be a doozie - from popping a medication, to battling through a migraine, or to just. not. feeling. well. a pre-period headache is not something to be messed with.
Or... maybe it is.
Today on the podcast, I dive into the two different forms of pre-period headaches. Those caused by the estrogen and progesterone drop before our period (typically referred to as "hormonal headaches") and those triggered by a change in circulating serotonin which impacts our brain's blood vessels.
Get ready to dive in, Superwomen!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4102139/
https://pubmed.ncbi.nlm.nih.gov/26652904/
In exciting news, our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Superwomen, if you know me, you know I love my coffee routine beyond all belief. It's my morning rhythym, and the first sip is something I LOVE. And while it has never woken me up (darn fast caffeine metabolizer over here!), it is a flavour I love.
So, imagine my excitement when I discovered Sip Herbals coffee alternative. I'm always up for trying something new, but every coffee alternative I've ever tried just.. hasn't worked. So... I attempted to prove myself wrong.
And I did.
And loved it so much I reached out to their co-founder Orleatha to talk about why they created the product (food sensitivites suck), what it's like being a female entrepreneur (let alone a black female entrepreneur) and how you can engage with her product in their latest Kickstarter (open until August 5th!) Plus, it's vegan, gluten-free, paleo, AIP and free from the most common food sensitivities and allergens.
Follow them online to find out more and fall in love with their product as much as I have. Please ignore the dog interruption half way through, friends, we wern't editing them out (real life!)
Sip Herbals on Instagram
Follow Orleatha on Instagram
Connect with Sip Herbals online
In exciting news, our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout and health questions. Leave us your question in a review on Apple Podcasts, Spotify or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more peoples hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
I love sitting on Boards. But I'm not talking about not-for-profit boards, company boards or university boards (and I've done those..). I'm talking about your health care board.
It's my favourite place to be.
You should have a team of people built who you can call when you need. And you need to make sure that at least one of them acts as your Navigator. The person who you can make sure is keeping watch on the trend, seeing where things were and where they are now, and how you're meeting your goals.
But until most of my patients come into my office, they've never heard of the idea. Or have consciously built their Healthcare Board of Governors.
Today's episode teaches you how to do just that.
Let me know what you think on Instagram by tagging me @drashleymargeson
In exciting news, our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout and health questions. Leave us your question in a review on Apple Podcasts, Spotify or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more peoples hands.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
We are joined today by my partner in all things, Ben Connolly, to talk about the elephant in the room when it comes to burnout.
Communication.
In this episode we dive into why your partner is your best support in your burnout journey, how you canbe a sounding board for your partner, and how knowing your partners goals is integral for this to work.
We touch on unpaid labour and how that leads to burnout... and the choices we make in our own life to support each other.
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Mesmerizing doesn't even begin to explain what Courtney Senior does with a canvas and paint.
She is a Toronto-based artist, marketer by trade, and magician when it comes to making all my 80's neon dreams come true. This is in fact a true statement, one of her pieces hangs in my house and another in the clinic.
I have been in love with her work since she found her way into my Instagram Reels, and I became enamoured with who she is as a businesswoman by her open conversations around how she uses art to help cope with her anxiety.
Not only is she showcasing her own work online and shipping it all over the world, she is the founder of Art & Found Day, and helps other creative entrepreneurs understand how to build n art business without burning out.
We had a phenomenal conversation back in March, and I'm so excited to share it with you here.
The Goods:
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Get Involved with Art & Found
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Corina Walsh is on a mission to change workplace culture, starting in the middle.
What do I mean by that?
She leverages emotional intelligence, research and her own story to support companies, teams and managers in creating an environment that increases productivity and employee satisfaction.
She is driven by herown vision of helping leaders reach RADICAL levels of engagement in their own companies to unlock RADICAL results. Literally.
She makes developing strong management and leadership skills easy with her workshops and trainings.
Where to start?
https://shiftpd.com/managing-made-easy/
These 3 videos can help any new manager or business owner begin to develop your leadership voice and build good habits to lead a team effectively.
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Everyone gives and receives love differently. And I’m not just talking about relationships…I’m talking about self love, too! Your love language can also translate into a self care love language, which helps us avoid burnout.
This theory came to me in a patient appointment, and I'm so excited about it. In short, your love language is the way that you receive love the best. There are five love languages: Words of affirmation, physical touch, quality time, gifts, and acts of service.
How you receive love best can some into play for self care as well.
Certain self care activities that make me feel relaxed and filled with self love might not have the same impact for you. So understanding how you receive love the best will help you create a self care plan that will work for you.
This podcast outlines how you might want to think about that.
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A Cornerstone Naturopathic Inc Production
Have you ever been asked, how do you do it all? Or maybe you ask people that, either in your head or outloud. If you have, this episode is for you.
We tackle the idea of work-life balance. Why it's a myth, and what you can do to integrate your work and your life so that they positively impact each other.
Plus, there's a huge takeaway for you at the end of this episode, so that you can start to integrate your work and your life together today, to avoid burnout tomorrow.
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A Cornerstone Naturopathic Inc Production
Are you forgetting things? Stumbling over your words? Feeling exhausted? Not wanting to do anything but feeling wired all the same?
Turns out, your pandemic brain has been firing on all cylinders and this, right now, is the result. It's called languishing, and it's a form of Burnout.
Today on the podcast, I'm joined by Dr. Dayna Lee Baggley, Ph.D., Registered Psychologist, to discuss exactly why we're feeling how we're feeling and what we can do about it.
Plus, she let us in on a little forward information about her 6 week online course launching July 16th that is designed to help you go from languishing to flourishing.
This
workshop uses evidence-based techniques to address pandemic fatigue, burnout and
languishing and how to move forward successfully through the next stages of the pandemic
(e.g., “post vaccine”). In particular it addresses the issue that the antidote to burnout isn't rest,
it's re-igniting a sense of meaning and purpose (e.g., "value-based living"), re-connecting
socially, and integrating our experiences from the pandemic into our understanding of
ourselves. Participants will be introduced to some of the latest empirically based skills and
techniques that have been shown to improve well-being and sense of purpose. The workshop
provides real-life, applicable skills to move from languishing to flourishing.
To sign up, or to receive more information please contact drleebaggleyinfo@gmail.com and use the code SUMMER2021 for 100$ off
Today's podcast is sponsored by the NS Government. As we come out of our third wave and work towards gaining population vaccination status, I'm asking you to book an appointment with your medical team to discuss with them any questions you may have. Questions are important, and making sure we can support your health in the best way possible is the goal. To find out more about the NS Government's response to Covid-19 or to book a vaccination appointment, please follow: https://novascotia.ca/coronavirus/ or https://novascotia.flow.canimmunize.ca/en/9874123-19-7418965
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
When you want to understand vaccines, you go straight to the woman in Nova Scotia, if not Canada, who understands their impact the most.
Superwoman, I have never cried on a podcast before. I cried at the end of this podcast. It was so real, so human, and so full of empathy that my soul was touched. If there is a time to support women who are doing amazing things, this is it. And Shelley Deeks is the woman.
Dr. Shelley Deeks is the Deputy Chief Medical Officer of Health at the Department of Health and Wellness in Nova Scotia and an Associate Professor at the Dalla Lana School of Public Health, University of Toronto. She is the Vice Chair of Canada’s National Advisory Committee on Immunization and a member of the World Health Organization’s Strategic Advisory Group of Experts Polio Working Group. Dr. Deeks holds Fellowships in Public Health in both Canada and Australia.
Today's podcast is sponsored by the NS Government. As we come out of our third wave and work towards gaining population vaccination status, I'm asking you to book an appointment with your medical team to discuss with them any questions you may have. Questions are important, and making sure we can support your health in the best way possible is the goal. To find out more about the NS Government's response to Covid-19 or to book a vaccination appointment, please follow: https://novascotia.ca/coronavirus/ or https://novascotia.flow.canimmunize.ca/en/9874123-19-7418965
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
I think Suzi Fevens may be one of my favourite people in the world. She's energetic, charasmatic, sarsastic, witty and obsessed with helping people move their bodies. She is a fitness, Zumba & yoga instructor living in the lovely Annapolis Valley, Canada. Her life revolves around yoga, tea, cats, lattes, her family and reading (not necessarily in that order!)
Today on the podcast Suzi and I sat down and talked about her health journey, her passionate commitment to community, and how she is adapting to an online and in person world.
You can find Suzi online at www.confessionsofafitnessinstructor.com where you can connect with her work or any of the amazing links listed below. Plus, you might see me online at her next Monday night online themed night! I LOVE it.
Today's podcast is sponsored by the NS Government. As we come out of our third wave and work towards gaining population vaccination status, I'm asking you to book an appointment with your medical team to discuss with them any questions you may have. Questions are important, and making sure we can support your health in the best way possible is the goal. To find out more about the NS Government's response to Covid-19 or to book a vaccination appointment, please follow: https://novascotia.ca/coronavirus/ or https://novascotia.flow.canimmunize.ca/en/9874123-19-7418965
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
Have you ever wondered what it's like to have an informed conversation with your medical team about a public health choice?
Dr. Sarah Fraser does.
She's a family doctor and hospitalist here in Nova Scotia who has been front line on the COVID-19 Ward in Antigonish and Halifax. She thoughtfully gave us some of her time today to help us understand what that has been like, what she has learned, and more importantly to explain what informed consent means.
She also breaks down the conversations you should be having with your doctor and medical team about how to gauge your risk of both contracting COVID and/or the vaccine.
I am so thankful to Sarah for this conversation, because it helped me understand so much better the conversations we truly should be having. I hope you get the chance to have these same conversations with your medical team too!
Today's podcast is sponsored by the NS Government. As we come out of our third wave and work towards gaining population vaccination status, I'm asking you to book an appointment with your medical team to discuss with them any questions you may have. Questions are important, and making sure we can support your health in the best way possible is the goal. To find out more about the NS Government's response to Covid-19 or to book a vaccination appointment, please follow: https://novascotia.ca/coronavirus/ or https://novascotia.flow.canimmunize.ca/en/9874123-19-7418965
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
The answer is; sort of, we think.
Shockingly, this has not been well researched; and as we enter into our Five-Part Covid Wellness Series sponsored by the Nova Scotia Government, we decided it was an important conversation to discuss.
The gist of it? Your menstrual cycle responds to changes in your immune system, including your stress reactivity, but it's not necessarily a bad thing. And in response to a vaccine (which we discuss) think of potential menstrual irregularities as a side effect like fever, it’s a sign the immune system is being activated. And in the same way that fever doesn’t make people permanently hot after a vaccine, menstrual irregularities will not be permanent either.
Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5887012/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6737540/pdf/dmz018.pdf
https://pubmed.ncbi.nlm.nih.gov/11041226/
https://www.britannica.com/science/mast-cell
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816615/
https://onlinelibrary.wiley.com/doi/10.1002/jmv.26826
http://www.biology.arizona.edu/immunology/tutorials/immunology/page3.html#:~:text=Innate%20immunity%20refers%20to%20nonspecific,foreign%20cells%20in%20the%20body
https://europepmc.org/article/med/21586343
https://www.nature.com/articles/s41579-020-00468-6#:~:text=Coronaviruses%20(CoVs)%20are%20a%20highly,sense%20single%2Dstranded%20RNA%20viruses.
https://www.nytimes.com/interactive/2020/health/johnson-johnson-covid-19-vaccine.html
Today's podcast is sponsored by the NS Government. As we come out of our third wave and work towards gaining population vaccination status, I'm asking you to book an appointment with your medical team to discuss with them any questions you may have. Questions are important, and making sure we can support your health in the best way possible is the goal. To find out more about the NS Government's response to Covid-19 or to book a vaccination appointment, please follow: https://novascotia.ca/coronavirus/ or https://novascotia.flow.canimmunize.ca/en/9874123-19-7418965
Do you feel stuck in a land of labels?
“Mom.” “Partner.” “Daughter.” “Business Owner.”
You are much more than your labels. You are a sacred human being first and foremost… with dreams, desires, and the divine right to live your life authentically.
On your terms.
However, it’s easier said than done, right? That’s why Heather Chauvin’s new book, “Dying to Be a Good Mother” is so timely.
Heather’s life-changing (and life-threatening) diagnosis with Stage 4 cancer at the young age of 27 was the rock-bottom from which she rebuilt her life.
And with “Dying to Be a Good Mother,” she can show you how to rebuild yours, too.
Join me, and Heather, today as we dive into her own conversation with burnout, her story, and why we should aim to be women without labels.
You can find "Dying To Be A Good Mother" wherever books are sold online
Follow Heather on Instagram Here
Join Heather Online Here
Learn More About "Dying To Be A Good Mother" Here
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
There is nothing worse than being exhausted throughout the day, only to climb into bed and "bing!" finally find that energy that plagued you all day.
It's a second wind, and it's brought to you by an imbalance of your cortisol creation. This is one of the hallmark signs of (longstanding) burnout.
Tune in to find out:
What the wired but tired feeling is
How the wired but tired feeling is caused
How to prevent it
How to stop it
The Goods:
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Special Thanks ToProduction: Ben Connolly
A Cornerstone Naturopathic Inc Production
There is only one woman I will talk to about my skin, face to face, - and she happens to live in Toronto, Ontario ... so it's a bit of a hike. But when I'm having a skin flare, the person I call is Jen Newell.
Jen is a Naturopathic Doctor in Toronto, the Co-founder and Healthy Beauty Curator at the Natural Derm Store and magic behind Connected Health And Skin on Queen Street in downtown Toronto.
This episode is FILLED with how to test your hormones to understand your skin, why skin mapping isn't really a thing, how to support your skin when it needs it the most and more.
Enjoy, Superwoman!
The Goods:Shop the Natural Derm Store
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
It's time to talk about sex... or at least your bottoming out sex drive.
You and I both know that when you're burnt out, exhausted and just in need of not being touched, that you don't want to have sex. Today I'm going to walk you through the actual physiological reason as to why this happens, and how you need to cut yourself some slack as you recover from burnout.
Also, I talk about one of my favourite tools for getting you in the mood... and it has to do with a to-do list. Trust me.
The Goods:
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
One of the loneliest times in our lives can come during fertility conversations; especially if you are one of the 1 in 6 couples in Canada experiencing infertility.
On today's episode, and in a special episode for Infertility Awareness Week (April 18-24, 2021) I'm sitting down with the Executive Director of Fertility Matters Canada, Carolynn Dubé. She and I get into an amazing discussion around information, community and Fertility Matters work to support all potential parents with their fertility. This is a needed conversation for couples experiencing infertility, people in the LGBTQ2S+ community and single people wanting to start a family.
To learn more about the work Fertility Matters does please visit: https://fertilitymatters.ca/
To find out more about Fertility Matters' Community Facebook Groups please visit: https://fertilitymatters.ca/find-a-support-group/
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
This is biohacking to the enth degree... using what's already in your body - your hormones.
Your hormones are your body's ultimate hack. In this episode, you'll be introduced to how to harness your estrogen, progesterone and, yup, testosterone to support your productivity goals at work, with your personal life and maybe even your side hustle.
This is how you work smarter to get sh*t done, not harder.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Are your hormones making you gain weight?
Meet one of the woman who inspires me every day. Naturopathic Doctor, Dr. Jordan Robertson.
She is one of the leading Naturopathic Doctors in the country, she is a research nerd, she HATES cauliflower rice, and she pushes me to do better every day. She also understand hormones in a way that makes me want to do better.
Today's episode of The Superwoman Code dives into Jordan's brain - and whether there is a connection between your hormones and your weight? Tune in. You might be surprised where the research lies.
The Goods:Follow @drjordannd on Instagram
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
One of the most common conversations I have in my office is around the connection between stress and weight. It's a conversation that soooooo many of my patients tip-toe around. In a whisper voice saying, "oh, and I think I've gained some weight..."
Weight changes are an important part of the conversation - especially when you haven't changed anything else in your life. And most of the time, when it comes to weight, food and exercise aren't a major part of the conversation.
It's too simple to say "Eat Better" and "Exercise More" - that conversation isn't good enough in my office. In my office, it's connecting the dots between hormones, stress, sleep, movement and nutrition.
And that's what todays episode is all about.
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Use the code SUPERWOMAN to get 30% off Burnout Blueprint Today
Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Today on this episode of The Superwoman Code, we are joined by Jennifer Moss.
She is a published author, speaker, start-up cofounder and Harvard Business Review author who is just as obsessed with understanding burnout as Dr. Ashley is. This conversation is one for the history books.
In this episode, Jennifer and Dr. Ashley dive into why burnout is so misunderstood, the role that your companies and organizations need to be playing (hint, it's not about lunch time yoga or downloading that CALM app) and how women are leaving the work force in record numbers at the year anniversary of COVID.
They touch on the strategies they both use during their day to days to manage their own workloads, what Jennifer is researching these days for her work with Plasticity Labs, CBC and Harvard Business Review - and her new book, The Burnout Epidemic (currently in presale).
This episode will make you realize that the burnout you're feeling today is a result of years of company decisions, hiring practices and a societal expectation that is disproportionally affecting young professionals and women.
Listen in - and then connect with Dr. Ashley to tell her how you're going to start building resiliency in your own life.
You can find and connect with Jen at www.jennifer-moss.com or on LinkedIn
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
It's easy to talk about supporting your body when you're feeling good. But what about what happens when you're in the middle of burnout, when you don't want to get out of bed, when you're exhausted and mood swingy and blah?
Today's episode is built just for that. The simple tools and techniques you can use to support yourself when you're in the middle of burnout. So that you can bounce back better.
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Use the code SUPERWOMAN to get 30% off Burnout Blueprint Today
Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
The birthday episode is something I always look forward to, but this year was different. This episode was hard to record, because a week after last year's birthday episode the whole world... you know... went into lockdown. So, when it comes to thinking about where growth has been and what lessons I have learnt; let's just say my 30's have been a little rough.
Or maybe they haven't.
There was a lot of grief that came up as I recorded this episode, but there was also a new theory I'm working on living and breathing - and that's about engaging with joy.
We're not passengers in our own lives, we're driving the bus - and it's high time we chased joy with the same excitement we do a wedding, a graduation or a job.
Engage with joy. Lesson number one of 31.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
I believe that good self-care is preventative in nature, just like good health care.
Today on the podcast, I'm walking you through how you can sync your self care to different parts of your hormonal cycle. From how you can optimize your exercise and nutrition in your highly energetic follicular phase, to how you can support the huge hormonal fluctuations that come with your luteal phase.
Turns out, you should exercise, sleep, eat and practice self care differently depending on where your hormones are at.
Tune in to find out how.
Our sponsor on todays episode is the team at Burnout Blueprint - use the code SUPERWOMAN to get 30% off at www.burnoutblueprint.com
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How important is sleep?
It's one of the most common areas my patients and I dive into in our appointments.
If you're not sleeping, you're not recovering.
But... what happens when there are external events impacting your ability to sleep well?
Like... kids waking up?
Today on the podcast I sit down with Certified Sleep Consultant, Lindsay Lewis, to discuss sleep patterns in kids, why building a sleep routine is SO critical for developing good sleep habits and what we as adults can do to support our own sleep as well.
The Goods:Full Shownotes
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
If there's anything I've learnt from literally treating thousands of women for burnout it's that the women who are "doing it all" are really good at setting boundaries, and knowing which balls will bounce when you drop them, and which ones will break.
Today on the podcast I'm talking about balls... the kind we juggle.
Tune in to learn more about one of the ways I've structured my life to support my health... and yours. But, just so we're both on the same page... no body can actually do it all.
PS - This episode is sponsored by the amazing team at Burnout Blueprint. Use the promo code SUPERWOMAN to get 30% off the online course for burnout recovery.
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Special Thanks ToProduction: Ben Connolly
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This episode should also probably be titled "how to find motivation when you're totally burnt out without burning yourself out more".
As we jump into this episode I'm chatting all about the sciencey stuff - like cortisol, adrenaline and your cortisol awakening response, and some really important theories around structuring your day.
These theories include the knowledge behind decision fatigue, the victim triangle versus the circle of self-responsibility, and why you need to know where your compass is pointing.
Plus, a few key points if you ever want to learn how to sail.
Enjoy Superwoman!
Todays episode is the final episode in our series sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE. PCR testing is also available if you have no symptoms. As my 7 year old says, teamwork makes the dream work. Let's do this.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
One of the first things that gets tested when we feel tired, off, anxious, overwhelmed or feel like our hormones are out of balance we always like to look at the thyroid.
When it comes to the thyroid, we use your thyroid as a canary in the coal mine when it comes to your hormones.
Why?
Because your thyroid responds to the environment in your body.
Today's episode is all about your thyroid. How you should be testing for it, what an optimal range should look like and why your thyroid can change in response to stress.
Enjoy Superwoman!
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE. PCR testing is also available if you have no symptoms. As my 7 year old says, teamwork makes the dream work. Let's do this.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
It's true.
Women have a higher risk of experiencing burnout before men.
There.
I said it.
Tune into this episode to hear me talk about why this happens, what you can do about it, and why you should care about your burnout tipping points.
Until next week, Superwoman!
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
When it comes to understanding what's supposed to happen during a PAP smear, why they're important and the science behind HPV there's no better person to chat with than your friendly neighbourhood Medical Doctor, Natasha Harlow.
Dr. Harlow is a family practice doctor in Halifax, NS and she joins on the podcast today to chat all about screening health exams, why we do them, and how she works with the women in her office to support their health.
Thanks for joining us on the podcast Dr. H!
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this.
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To find out more about the work that Doctors NS does, follow them here
Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
My goal for 2021 isn't really a goal. It's not a word either.
It's an idea that maybe I should take a little bit of learning from 2020 and go forward with a new idea. A new idea that encompasses less rush and more rhythm, less noise and more calm, less fake and more real, and less fear and more community.
This year, Less Is More.
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Have you ever wondered why, when you were studying for exams, that you always managed to get sick exactl 24-48 hours after your last exam finished? Or why, a few years later now, you manage to get sick after Christmas, Hanukkah, Vacation, March Break, Easter or any holiday/vacation you might choose to take?
Our cortisol response and immune levels have a lot to do with it.
On today's episode, I'm going to explain to you how our stress response impacts our immune system, and how chronic stress versus acute stress are at play in this balance.
On today's episode we cover:
The anti-inflammatory effect of cortisol and stress
How cortisol and stress affect our immune system
How a pathogen gets into our system
How to reduce our adrenaline output without crashing our system
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
It's time to pretend that we're getting on a flight and flying across the ocean to Denmark (hi Kristen!) as we dive into the science behind coziness, comfort and the Danish idea of Hygge.
This year, social distancing and lockdowns are making winter a little... isolating. Luckily, we've got some serious science to back us up about how to thrive this winter.
A good book, minimizing screens and all the throw blankets that Chapters Indigo has in stock aren't exactly the base of Hygge, but they can help.
This episode, though, is dedicated to supporting our serotonin and oxytocin levels. And creating connection without necessarily needing to be staring at a screen.
So many options. So much science.
Also, I rambled a little bit. Thanks for indulging ;)
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in NS can now asymptomatically test to help slow the spread in our province. Appointments are required for the testing and can be booked until Dec. 13 by using the online assessment tooland choosing the asymptomatic option.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
When it comes to PR, there is no better person to talk with than Crystal Richard. And when it comes to telling a story that resonates there is no-one I'd rather listen to than her. Ok. I'm a little biased... she's the person who helps me get this message out into the world!
Her belief? That every thing you do has to be authentic.
Listen in as she and I discuss authenticity on social media, what building a brand looks like when you're building it from the heart and how she believes small businesses are the heart of the economy.
Plus, you'll get to hear about the launch of Digital PR School - the no fuss way to land dreamy media coverage for your small business or side-hustle. Learn more at www.crystalrichard.com and save 15% off your purchase with the promo code SUPERWOMAN.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
What if we got the idea of self care wrong?
What is self care isn't about spa days, and buying candles and cozy robes and a glass of wine? What if self care was supposed to be about time, and contentment, and asking for help, and being paid a fair and living wage?
What if self care wasn't supposed to be something that was whitewashed and purchased?
What if it was a fundamental change in how we support our needs?
Today, on the podcast, I'm diving into what self care SHOULD mean, and how we can support ourselves in times of higher output.
Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this.
The Goods:Full Shownotes
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Do your bowel movements change around your period?
Do you experience constipation in the few days before your period, followed by the most amazing diarrhea you've ever experienced the day your period starts?
Period poops are a real thing. And the cause? Prostaglandins, and... your period itself.
Tune in for all the facts you never knew you wanted to know about how your periods affect your bowels on this episode.
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
90% of women have our lives disrupted by menstrual symptoms every month. Taught to believe it’s “just part of being a woman,” we mask the pain with toxic drugs, alter our hormones with synthetic birth control, or cancel our plans and simply suffer.
None of this is normal, and it ends now.
That's the belief behind the company, Elix.
Listen in on our interview with co-founder of Elix, Dr. Nicole Glathe (DAOM LAc DiplOM) as she discusses the foundations of Traditional Chinese Medicine, how Elix takes hormone health to the next level and how to understand your hormones.
I promise, you'll learn something on this episode, and it will change your world.
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A business mentor of mine once taught me to make business decisions based off my capacity.
That was four years ago.
Today, I work with my patients to achieve the same goal: to manage their capacity to adapt.
To do this, we have to take into account both external factors, and internal factors for change. We take into account where we are at in our cycles, and we take into account the timeline of what we are trying to achieve.
In short, we have to be aware of our body's capacity in order to understand how well we are able to adapt to scenarios.
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Can our moods be impacted by our hormones?
Yes.
Dramatically so.
From estrogen fluctuations, to pre menstrual syndrome, to premenstrual dysphoric disorder, to yes... just recognizing that you can feel more depressed some times, and more anxious other times. There is research behind this and I dive into how you can support your emotions and your mood by supporting your hormones.
Stay super, Superwoman!
This episode is also the final episode of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
The Research
PMID: 27206163
PMID: 32230889
PMID: 29544637
PMID: 18413151
PMID: 32435664
PMID: 31357135
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Special Thanks ToProduction: Ben Connolly
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Are you ready to get in the flow with your flow?
This episode is dedicated to everything heavy, bloody and flowy... yes. Today on the podcast I'm talking about how you can understand if your period is heavy, what a typical flow should look like, and some options to talk with your medical provider about if you're suffering from a heavy flow.
Things we talk about on this episode?
A proper flow should be 6-8tsp of blood
Iron Bisglycinate or Heme-Iron to replenish
Ginger to slow flow
NSAIDs (yup!) to slow flow & help with pain
Tranexamic Acid to slow flow
Yes. A combination of conventional and natural is best, especially in this case.
This episode is also the fifth episode of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
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Lean More About CanPrev Women
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
On today's episode, founder of CanPrev Tanya Salituro and I are chatting about the things we have learnt, and what lessons we want to pass on to our daughters.
It seemed like the perfect transition from last weeks episode about Tanya's story to think about what the next generation of women looks like, and how we can raise them to be strong and in touch with their bodies.
In this episode we talk about the effect that media has on our self worth, guilt, and what it means to give ourselves permission.
It was a beautiful episode, and since we recorded it I have been playing it back anytime I need a little gentle reminder to give myself a bit more love.
This episode is also the fourth of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
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Lean More About CanPrev Women
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
When Tanya Salituro faced Cancer for the last time, it was like she had come full circle... for the third time.
This mom of four and founder of CanPrev (one of Canada's leading Nutraceutical companies) had been here before. In fact, she had been here twice before. Knowing that something was off, something wasn't quite right and something had to change.
Today Tanya is sharing her story and we got the chance to dive into how purpose drives us, what it means to trust our bodies and how we can "tune in" to our bodies.
Tuning In is something Tanya is passionate about, both in a literal and figurative sense. I have never felt so listened to during a podcast (and I'm the one asking questions!) and I took away some amazing points about how we can learn to tune into our own needs, and wants.
I can't wait to hear what you think, Superwomen.
This episode is also the third of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
The Goods:Full Shownotes
Lean More About CanPrev Women
Book Now
Subscribe to The Superwoman Code Email List
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
On today's episode of The Superwoman Code, I'm talking about one of my favourite things; building the next generation of super humans.
Or maybe... how to eliminate some of that stress that google gives you once you start looking at prenatals.
I'm diving into the science behind absorption and B vitamins, what "baby-brain" actually means, I explain why not all folates are designed equally (and why 5-MTHFR is the most hilarious and hard thing to say five times fast), I'm chatting about what foods we might want to keep in our fridge, and why not all prenatal vitamins are worth it.
This episode is helpful even if you're not planning on building a super human anytime soon (or if you're already built them!). So enjoy, Superwoman!
This episode is also the second of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
The Goods:Full Shownotes
Lean More About CanPrev Women
Book Now
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
On today's episode of The Superwoman Code, I'm chatting all about how burnout effects women specifically.
From the effect the HPA Axis has on our digestive system, to our hormones and to our sleep patterns, our body's resiliency capacity can be tested in many different ways. The harder your body has to work to keep things on an even keel, the more likely you are to burn out.
To top it off, I'm sharing some of the research on Rhodiola and Ashwaganda (otherwise known as adaptogens) and their ability to decrease our perceived stress and serum cortisol levels, how magnesium can help your sleep quality and why vinegar is the missing ingredient to every single meal you're eating.
You heard me right. Vinegar.
This episode is also the first of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you.
To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!)
The Goods:Full Shownotes
Lean More About CanPrev Women
Book Now
Subscribe to The Superwoman Code Email List
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Today on the show we are joined by one of my favourite people, and best of friends, Dr. Laura von Hagen, ND. She is a naturopathic doctor in Ontario, and literally walks the walk when it comes to understanding PCOS and fertility.
On this episode we are diving into what it's like to get pregnant with PCOS, questions you should be asking your medical team and what it's like to consider Assisted Reproductive Therapies. We also chat about what's going on when it looks like PCOS, but it isn't.
You can follow Laura online at the following links:
website
instagram
See you next week, Superwoman!
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Special Thanks ToProduction: Ben Connolly
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The hallmark sign of PCOS isn't actually what you think it is... it all comes down to blood sugars. 70-90% of women diagnosed with PCOS have something known as insulin resistance.
In this episode, we're talking about what insulin resistance is, how to support your blood sugars, how to avoid reactive hypoglycaemia and how your blood sugars affect your periods. I also give you a few key ideas about nutrition and supplements - but talk to your medical team first, won't you?
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Special Thanks ToProduction: Ben Connolly
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Think irregular cycles, heavy bleeding, weird spotting and odd discharge is just the norm? Think again.
PCOS shows itself in a variety of areas, and your menstrual cycle is the one that definitely has the most amount of research behind it. But don't worry, this podcast isn't about how to get pregnant (that one is coming!) it's about how to regulate your cycle so you can not worry about when your next period is coming, why your skin is breaking out or why you're just so freaking tired.
Your hormones are more than a pregnancy, and this is a fun one.
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Episode 2 of our 5-part PCOS mini series is focusing in on some of the most visible parts of PCOS... your skin.
From deep cystic acne, to dark hair growth, to darkening of your skin, to an increase in scar tissue - PCOS likes to throw things seriously out of whack.
And although many topical treatments can manage skin flares, the true power of understanding PCOS comes in understanding what you can do internally to help support your skin, your hormones and your quality of life.
Stay super, woman!
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Special Thanks ToProduction: Ben Connolly
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PCOS (polycystic ovarian syndrome) has some hallmark signs like unwanted hair growth, acne, irregular periods and cysts on your ovaries. But more than just these few symptoms, it is a metabolic syndrome that affects your cholesterol, your blood sugars, your ability to lose weight, your brain fog and your reproductive system.
Many times PCOS isn't diagnosed until after symptoms emerge post birth control pill or once on an IUD or when attempting to get pregnant, but your hormonal picture is more than just fertility. And for women with PCOS, this podcast series is a must listen.
Stay super, woman!
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
Adrenal Fatigue is a term that is tossed around the functional medicine world, and has been for a long time. But, the science doesn't support it.
What the science does support, however, is burnout.
On today's episode I'm diving into why your symptoms make sense, but adrenal fatigue is the wrong term to use, what you should be using and how to support your health and hormones as you run fast and accomplish much.
This one is near and dear to my heart. For more information on burnout, check out the articles on www.ashleymargeson.com
Stay super, woman!
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
From anxiety, to cravings, to depression, to bloating and hyper hydration - PMS can do a number on our bodies.
In this episode of The Superwoman Code I dive into what the 4 Subtypes of PMS are, how to understand where they’re coming from, and what you can start to do to offset them to make your PMS more manageable.
The research on the intricacies of these subtypes is strong - but I’m letting you know this episode is in the “grey zone” of research, because there is no defined subtypes of PMS in the way that I’m talking about here. This is me trying to put my brain into a podcast episode, so that you can be armed with the information.
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It seems only fitting that we relaunch The Superwoman Code with one of the most intense, beautiful and intelligent conversations we have yet to record and share on this platform.
Chris Bobel is a professor, scholar, author and editor who's scholarship lies at the intersection of social movements, gender, health and embodiment, or how feminist thinking becomes feminist doing at the most intimate and immediate levels. She has been working and researching and editing in the field of menstrual culture and activism for the past few decades, and she is known for searching for areas where politics, knowledge and anxiety collide.
This episode is one of the most amazing conversations I have had, and I am so truly thankful to Chris for taking the time out of her very busy schedule to make this happen.
Find her on twitter at @chrisbobel and check out her amazing published resources below.
Resources: Chris Bobel’s Selected Works
Chris Bobel’s Books | The Managed Body: Developing Girls and Menstrual Health in the Global South and New Blood: Third-Wave Feminism and the Politics of Menstruation
Society for Menstrual Cycle Research
Academy Award-Winning Documentary | Period. End of Sentence.
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On today's episode I'm giving you a sneak peek into how I structure my day, and which habits I try to keep at the forefront of my brain. Do I follow these habits every day? No. Definitely not. But the majority of the time I try to incorporate them into my day.
What We Discussed In This Episode:The difference between a routine and a rhythm
The ins and outs of social media
Why green foods are kind of important
How much movement is key
The science on sleep
And more...
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Special Thanks ToProduction: Ben Connolly
Supported by Cornerstone Naturopathic Inc
On today's episode we dive into the science behind how stress affects your periods, why long term stress can change when your period comes and how your period pain can be influenced by stress.
What We Discussed In This Episode:How cortisol impacts your periods
What the pregenelone steal is
How your HPA Axis influences your periods
How stress shortens your cycle
How stress increases your period pain
How to manage your stress to manage your period
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Special Thanks ToProduction: Ben Connolly
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On today's show I'm chatting with Sara Rodrigues, a Senior Policy and Research Analyst at the Canadian Mental Health Association, who is the author and researcher behind the Going It Alone report. This report is the first of a series focusing on the health and wellbeing, specifically the mental health, of Canada's Entrepreneurs and Business Owners.
Sara and I chatted about burnout, coping mechanisms, the differences between male and female entrepreneurs and how she takes that she has learnt from this report and applies it to her own life.
This report was funded in part by Business Development Canada. Huge thanks to these companies for putting the mental health of entrepreneurs first.
Learn more about BDC here.
Download the report here.
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On today's show I'm diving into the science of habits and how to build habits that turn into routines, so that you can live a life you love.
What We Discussed In This Episode:What a healthy habit looks like
How to create tiny habits
How to work habits into your already existing routines
Why you should be your own cheerleader
How to transition your healthy habit into a routine
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Today on the show I'm giving you the science and the support to manage your period pain.
What we discussed in this episode:
What causes menstrual cramps and painful periods
Nutrition tips for reducing pain associated with your period
Why magnesium and omega-3's are some of the best supplements for managing period pain
The benefits of movement and exercise
& how your period products might be contributing to cramps
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Special Thanks ToProduction: Ben Connolly
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Happy Birthday Superwoman!
I exit one decade and enter another today, and I've been doing some serious thinking about what lessons and skills I want to bring forward with me.
On today's episode, I lay out my 8 life lessons that I've learnt over the past decade, why being alone is critical for health, why you don't have to do it all right away, why I'm awful at emails (goals to improve here!) and why your mother's experience doesn't have to be your experience.
If you'd like, could you be a doll and screenshot this episode to share it with your friends and followers? I'd be super honoured to share this with more and more amazing Superwomen!
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Nutrition doesn't have to be complicated. In fact, it can be really simple.
In this episode I tell you the science behind some of those so called "diets", why you should be eating based off the research and not what some instagram post tells you to eat and why the best diet has a little bit of everything and not too much of any one thing.
To top it off... I have 4 Rules To Follow when it comes to eating. They're easy, they're simple and they're laid out in this podcast.
Be super, Superwoman!
Is there a way to bring more heart and soul to the way we work? Can a thriving business be built on love? Can the way women operate save the dying businesses or the last century?
Is there room for love?
Meet Colette O’Hara, Chief Strategy Officer for the Saltwire Network, Entrepreneur, Hustler, Slower Downer and Believer that Love Really Does Solve All. She is an advocate for independent media, for journalism that’s filled with more than just opinions and she is a flurry of activity all through the day. Importantly, meet a woman who I have admired for a number of years as someone who was one of the “cool girls” who knew what she was doing… I just really wanted to be friends with her!
Isn’t it funny how making friends doesn’t really change from the school yard?
I have long admired Colette’s business sense, but I have also admired her commitment to what journalism and communication can look like. She is a huge believer that the future of news should be about talking with people, not at people; that there is no black and white in media and that we should all be advocating vocally for the needs of ourselves, or others and of the next generation.
She’ll be the first to admit she has NO idea what she’s doing, but that every conversation, every interaction and every moment should be met with love. And that doesn’t mean it’s all fine and dandy in Red Balloon land, love is most important when things get hard.
You’ll find her with a huge smile on her face, always coming in the door in a mad rush of excitement - gleaming to pick the next person’s brain about a hard question.
In short, you’re going to learn a LOT in this episode. I learned a lot in this episode.
And if you want to engage with Colette and the @saltwirenetwork team’s latest brainwave… head to your local newsstand to pick up a copy of SALT. You won’t be disappointed.
Ever hear the saying “work hard, play hard”?
How about the saying “work hard, sleep hard”. That one might be a better choice.
When it comes to optimizing your health, there is nothing more important than sleep. Don’t believe me? Ask your mum how she felt when she couldn’t sleep through the night when she hit menopause (don’t worry - that’s not going to happen to you). Trust me, sleep is critical.
But far too often, we only count number of hours that we’re sleeping - not the quality of sleep we are getting. In this episode of The Superwoman Code we jump into la la land and what it means to be getting high quality sleep. I’m going through the research on cortisol and melatonin, what the stages of sleep truly mean and how your hormones affect your ability to hit that deep sleep point for long periods of time.
Turns out, women are 40% more likely then men to experience insomnia, women with PMDD and extreme forms of PMS can cause us to have less sleep time and we actually require longer sleep times than our male counterparts.
Don’t worry, I’m not going to leave you hanging on what to do. This episode we explain the research behind melatonin and magnesium (melatonin isn’t used for what you think btw), why you need to stop running on adrenaline and how to set yourself up for sleep success by, yes, turning off your phone.
Research:
Sleep in Women Across the Life Span: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/
Sleep & Women’s Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327930/
https://www.hormone.org/your-health-and-hormones/sleep-and-circadian-rhythm
Do you swell before your period? Rings fit differently, you get bloated and have to find those leggings reserved only for that time of the month?
What about literally experiencing aches and pains, joint irritation and headaches?
Ever wonder if you were supposed to feel this way or if there was something more?
On today's episode we deep dive into the effect that chronic, low-grade inflammation has on your periods. And it turns out, those hormonal shifts that you have before your period starts can be trigger the increase of this tiny little inflammatory molecules known as prostaglandins.
These prostaglandins are what have been studied in everything from PMS to PMDD to endometriosis and PCOS... and knowing the effect that these little molecules have is truly a wonder into how we treat and approach the connection between inflammation and our menstrual cycles.
Today I'm not just laying down the science, I'm also chatting about how a few simple changes in your life can reduce your overall inflammatory cascade, what bloodwork you need to have done, and I may have touched on why vegan diets maybe aren't the best choice when you experience chronic low grade inflammation... maybe.
Those Omega 3 to Omega 6 Fatty Acid Ratios tho...
Enjoy Superwomen!
RESEARCH:
Prostaglandins and premenstrual syndrome. Prostaglandins Leukot Essent Fatty Acids. 1992 Jan;45(1):33-6. Koshikawa N1, Tatsunuma T, Furuya K, Seki K. PMID: 1546064
Reduced parasympathetic activity during sleep in the symptomatic phase of severe premenstal syndrome. J Psychosom Res. 2008 Jul;65(1):13-22. doi: 10.1016/j.jpsychores.2008.04.008. Epub 2008 Jun 4. Baker FC1, Colrain IM, Trinder J.
Moline ML, Zendell SM. Evaluating and managing premenstrual syndrome. Medscape Womens Health. 2000;5:1–16.
Kendler KS, Karkowski LM, Corey LA, Neale MC. Longitudinal population-based twin study of retrospectively reported premenstrual symptoms and lifetime major depression. Am J Psychiatry. 1998;155:1234–40.
Steege JF, Blumenthal JA. The effects of aerobic exercise on premenstrual symptoms in middle-aged women: a preliminary study. J Psychosom Res. 1993;37:127–33.
Dorothy Spence is a purpose-led, love forward, critical thinking engineer, yoga teacher and master of making connections. As the founder of Purpose Led Business School, she is committed to changing the world from the inside out.
She sat down with us to discuss designing a purpose-led business, living a purpose-filled life and how growth is found in all those messy bits. As the mentor for the Canadian sheEO, she is also involved with growing female-led business from the ground up to solve the world’s to-do list. She is all about building a business as a force for good.
Dorothy has also been an integral mentor to me, and was the first person to put the idea of this podcast into my brain. I couldn’t think of any better person to chat with about messy lives, designing a purpose-filled life and taking some serious risks.
Today’s podcast is also sponsored by Purpose-Led Business school - and you can find out more about the program here:
https://www.thepurposeledbusinessschool.com
http://www.dorothyspence.com/about-the-school
“I’ve never been asked any of these questions”.
I’ve heard this sentence so many times in my practice I’ve almost come to expect it. But when it comes to our periods being a defining contributor for our health, sometimes even our doctors don’t even know the right questions to ask.
Which is why today’s episode lays it all on the line.
Today’s episode runs you through the questions I ask each of my patients about their periods. Hopefully you take the information from this and use it to talk with your family doctor, gynecologist, specialist, naturopathic doctor or nurse practitioner about your hormones.
You deserve to have your hormones work for you Superwoman, not against you.
Thanks to our phenomenal sponsors, Cornerstone Naturopathic, The Hormone Optimization Planner and Knix Underwear for your continued support of The Superwoman Code.
Enjoy the episode, Superwomen!
Once in a while, you have the chance to meet someone who truly gives everything they have to everyone around them. For me, that man was Bruce Phinney. He was (and still is) an uncle in every way but by blood.
On December 25th, 2019, we lost Bruce to a rare form of cancer. His story was told by many people at his funeral and one of those stories influenced today’s podcast. See, according to Ray Ivany, Bruce had a say/do gap that was virtually non existent. If he said he would do something, he did it… and he did more things than he ever told anyone about.
This say/do gap is something I talk about with many of my patients. Because, when we’re talking about burnout, that say/do gap can get wider due to a variety of reasons… you lose motivation, you feel like you don’t have enough time, you’re exhausted, you feel like you can’t say no.
In today’s episode, we dive into how to manage your say/do gap, how to come through on the promises you make to yourself and others, and how to tell if your say/do gap is a marker for burnout.
We’re also very lucky here at The Superwoman Code to have many great sponsors. Today, I’m linking to the memorial bursary set up in Bruce’s name. If you feel so inclined, please visit to learn more about this amazing man and legacy.
https://www2.acadiau.ca/custom/donation/index.php?program=Bruce%20Phinney%20Memorial%20Scholarship
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Anxiety. Depression. Fatigue. Exhaustion. Burnout. Happiness. Excitement.
For us women, our moods can shift depending on our work load, our stressors, our relationships, what podcast we last listened to (hey now! hey now!) and yes - our hormones. Turns out, our hormones aren’t only influencing our moods just before our periods, when we can be most down, but they can also be influencing our positive mood as well.
In this podcast we dive into the science behind our moods, how progesterone and estrogen influence our serotonin, how anti-depressants and specific supplements can positively benefit you, how this can affect post partum health and how you can optimize your hormones to support your mood.
SO. MANY. THINGS.
RESEARCH PAPERS:
Prevalence of premenstrual dysphoric disorder in female patients with seasonal affective disorder.
Praschak-Rieder N, Willeit M, Neumeister A, Hilger E, Stastny J, Thierry N, Lenzinger E, Kasper S.
J Affect Disord. 2001 Mar;63(1-3):239-42.
Premenstrual Dysphoric Disorder.
Lanza di Scalea T, Pearlstein T.
Med Clin North Am. 2019 Jul;103(4):613-628. doi: 10.1016/j.mcna.2019.02.007. Review.
A Comprehensive Review of Treatment Options for Premenstrual Syndrome and Premenstrual Dysphoric Disorder.
Maharaj S, Trevino K.
J Psychiatr Pract. 2015 Sep;21(5):334-50. doi: 10.1097/PRA.0000000000000099. Review.
Variance in Mood Symptoms Across Menstrual Cycles: Implications for Premenstrual Dysphoric Disorder.
Lorenz TK, Gesselman AN, Vitzthum VJ.
Women's reproductive health (Philadelphia, Pa.). 2017 Jul 10; 4(2): 77-88
Serotonin regulates brain-derived neurotrophic factor expression in select brain regions during acute psychological stress.
Jiang DG, Jin SL, Li GY, Li QQ, Li ZR, Ma HX, Zhuo CJ, Jiang RH, Ye MJ.
Neural Regeneration Research. 2016 Sep; 11(9): 1471-1479
Correlation between postpartum depression and premenstrual dysphoric disorder: Single center study.
Lee YJ, Yi SW, Ju DH, Lee SS, Sohn WS, Kim IJ.
Obstetrics & Gynecology Science. 2015 Sep 22; 58(5): 353-358
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When I first met Katelyn she had reached out to me about being a guest on her podcast (The Creative Hustle) to chat alllllllllllll about how to avoid burnout as a creative entrepreneur. I fangirled, hard, because she was this bubbly, energetic girl boss who I just really wanted to be friends with. Isn’t it funny how we don’t really grow past kindergarten when it comes to just wanting to be friends with people?
That was 2017, and over the last 2 years our relationship has evolved from a professional working relationship to a friendship I hold close to my heart. Don’t believe me? Ask the wine bottles and IV bags that happen to make sure we both survive wedding season without crashing!
As we were getting ready to launch The Superwoman Code, Katelyn was one of the people I reached out to about both being on the show and helping me understand how to make this thing work.
In this episode, we dive deep into what burnout looked like for Katelyn, how she came back from it, what she does for her health, and how she manages a busy company without sacrificing herself to make it happen. For all you brides who are listening in (or brides-to-be!), she shares some of the magic of what makes Elegant Productions one of Atlantic Canada’s foremost wedding planning services, why she believes that the “best day of your life” is supposed to come AFTER the wedding and why a strong morning routine is key to her truly having it all.
I’m also going to apologize, because I royally fudged up the sound at the beginning of this episode, but didn’t want to ask Katelyn to start over because she was on a roll! It gets fixed around the 13 minute mark. Until then - just turn up your headphones slightly and accept my apology to all of you Superwomen!
To connect more with Katelyn, follow @elegantproductions on instagram and visit them online at www.elegantproductions.ca
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Estrogen can get a bad rap in the medical world. Short of being one of the critical hormones for our female bodies, estrogen can be blamed for everything from heavy periods, migraines and PMS to hot flashes and memory laps with menopause. But estrogen is a critically important hormone, especially when it comes to our creativity.
Estrogen can influence our creativity in a number of positive ways, and in this episode of The Superwoman Code we discuss how we can harness your estrogen as a power for good. Whether you’re a creative entrepreneur, a marketing expert, an architect or a awesome auntie wanting to spend time with her nieces and nephews… this episode is for you!
Tune in, download and send this to a girlfriend you KNOW will love it!
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Burnout.
The word that every busy entrepreneur, young professional, mom and side-hustler uses to describe how they’re feeling... or uses as an excuse for why they're so tired alllllllll the time. Sound familiar?
In this episode of The Superwoman Code we discuss what the tipping points to burnout are, how to understand if you’re approaching burnout and, you guessed it, what you can do if you’re burning out.
In true Superwoman fashion, we’re layering this episode with some stellar science, interesting trends, and a few gentle reminders that just because you can do it all doesn’t mean that you need to do it all.
That’s truly something I’m constantly learning.
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Public opinion persists that women have a biological edge as super-efficient multitaskers... but is this ideal actually supported by evidence?
On episode 4 of The Superwoman Code we dive into the myth of multi-tasking and the female brain. Is the female brain wired to multitask better than men's brains are? What exactly does multitasking do to our brain? Are we more efficient when we multitask or are we just kidding ourselves?
Without giving too much away... turns out that the idea that women are these amazing multitaskers isn't actually true. What it is is a cultural implication made to, you know, make women feel like they really do have to do it all. It's not that we're not good multitaskers, it's that we're doing (in general) a higher workload than our male counterparts.
In this episode, we'll also dive into how we can harness our hormones to help us be more efficient with our brain power; without overwhelming ourselves.
And... as an important note; it's not just in our home lives that these assumptions persist. These assumptions can influence the allocation of administrative tasks at the office - tasks like taking minutes and organising meetings should not be allocated based on gender. Governments need to dismantle these myths within their policies. Children add work that cannot be easily multitasked. Women need affordable, high-quality, and widely available childcare. Men also need access to flexible work, parental leave and childcare to share in this labour, and protections to ensure they aren't penalised for taking time to share in the care. We truly need to do better in our assumptions of "doing it all".
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When it comes to designing a life that is filled with love, care and salty air; Stefanie MacDonald has truly designed a beautiful life. Her company, Halifax Paper Hearts, is a curated card company bringing a little bit of that East Coast love to the rest of the world. Born from needing to find a card for her Aunt's wedding one year, Halifax Paper Hearts exploded onto the creative entrepreneurial scene in only a few short years.
But her journey into living a life that is purpose filled hasn’t always been easy. Stefanie experienced her fair share of burnout in the beginning stages of her business, and it almost cost her her business, her normalcy and her health. In this episode she details what burnout felt like for her (with a little help from Dr. Ash!), how she came back from it, and the routines she keeps to a must-do every day to help her continue to communicate via her snail mail with the rest of the world.
Listen in on this exclusive interview with Stefanie and Dr. Ash and we know you’ll walk away inspired to take on their world’s magical moments with her inspiring message.
VISIT PAPER HEARTS ON INSTAGRAM: https://www.instagram.com/paperheartshfx
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If you’re ready to start optimizing your cycle, one of the key points in doing so is knowing where you’re at within your hormonal cycle.
And if you’re on an IUD, taking a Birth Control Pill or getting the Depoprovera Shot… well… that can get a little more difficult to do.
Fear not!
This episode we dive into the ways that different forms of contraception can affect your hormonal cascades. We’ll touch on which forms of contraception stop ovulation (and which have no (or little) effect on ovulation. We’ll touch on how to figure out where you’re at in your cycle, what to look for and how to harness the effects of those contraceptive devices.
But be warned - this is a general overview episode, and the research isn’t the best. Why? Because the majority of research done examining women’s hormonal fluctuations throughout their cycle while utilizing a form of contraception is done on young, healthy women with a regular cycle before they chose to use a form of contraception. So there’s a big caveat on this cycle for all the women using contraception to regulate their cycle.
But - in fun news - I’ve told you all where the idea of the Birth Control Pill came from… and you’ll be surprised to learn that it had a little something to do with… rabbits.
Yes.
Rabbits.
So, in true Superwoman Fashion, we're just getting started. Subscribe to get the latest direct to your downloads... every week.
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https://www.ashleymargeson.com/podcast-superwoman-code-episode2
We often think of our periods as a few days (or years) of the month where we kind of hate our lives. But over here at The Superwoman Code we firmly believe that as women we were put on this earth for more than just having periods, making babies and going through menopause.
This episode we're diving deep into what our hormones actually do. Estrogen, Progesterone, Follicle Stimulating Hormones and Leutenizing Hormones; not to mention the Follicular Phase and the Luteal Phase. We explain how to harness your hormones during those phases, and give you a few sneak peeks into what an optimized cycle could look like. Women's health is about to move to a whole other level, and you can finally live the life you've always wanted.
Download our handy Hormone Optimization Planner to use your cycles to your advantage during this episode as we scratch the surface of what life could look like if our hormones worked for us, not against us.
In true Superwoman Fashion, we're just getting started. Subscribe to get the latest direct to your downloads... every week.
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