The Superwoman Code
Welcome to The Superwoman Code, the podcast that teaches you how to make your health work for you, not against you. Hosted by Dr. Ashley Margeson, ND, this podcast is your haven for understanding the intricate balance of hormones, mastering burnout recovery and prevention, and reshaping what it means to live a fulfilling life. Dr. Ashley's mission is to inspire you to become your own Superwoman – embracing your health, hormones, and happiness. Each episode of The Superwoman Code is a journey into the heart of health and lifestyle, breaking down the science with a blend of inspiration and practicality. Dr. Ashley, featured in The Globe and Mail, Cosmopolitan Magazine, Business Insider, Forbes, Parents Magazine, Shondaland, and more, brings her expertise and unique perspective to a global audience. She unravels topics ranging from menstrual health to mental wellness and burnout to self-awareness, making the podcast a comprehensive guide for thriving in today's fast-paced world. At The Superwoman Code, we believe in the power of small, consistent lifestyle changes and the importance of understanding ourselves as human beings, not just human doings. This podcast is a celebration of the superwoman in each of us, encouraging you to take a breath, slow down, and live life on your terms – through the good seasons of life, and the hard seasons. Join us on The Superwoman Code and embark on a journey to rediscover your inner Superwoman, one episode at a time. Let's redefine health and wellness, together, and make it truly accessible for everyone.
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141: Screens, Smartphones + the Three C’s of Tech: How to Raise Conscious Digital Kids (and Adults)
04/22/2025
141: Screens, Smartphones + the Three C’s of Tech: How to Raise Conscious Digital Kids (and Adults)
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 – Books: The Anxious Generation by Jonathan Haidt Devices/Tools: — kid-safe smartphones 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. 📩 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. 💬 ⭐ 📖 🩺 💌 📱 A Cornerstone Naturopathic Inc. Production
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141: Menopause at Work with Angela Johnson of sanoLiving
02/11/2025
141: Menopause at Work with Angela Johnson of sanoLiving
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! Let's Be Friends! A Cornerstone Naturopathic Inc Production
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139: The Secret to Beating Burnout: Embracing White Space
01/14/2025
139: The Secret to Beating Burnout: Embracing White Space
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! Let's Be Friends! A Cornerstone Naturopathic Inc Production
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138: Embracing Winter
12/31/2024
138: Embracing Winter
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! Let's Be Friends! A Cornerstone Naturopathic Inc Production
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137: Developing Mindfulness with Meghan Weber
12/17/2024
137: Developing Mindfulness with Meghan Weber
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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136: Squish The Peas with Hasan Merali
12/10/2024
136: Squish The Peas with Hasan Merali
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: 1. 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. 2. 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. 3. 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. 4. 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. 5. 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. 6. 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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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135: Holiday Burnout
12/03/2024
135: Holiday Burnout
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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134: Coping Versus Recovering
11/19/2024
134: Coping Versus Recovering
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: Let's Be Friends! A Cornerstone Naturopathic Inc Production
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133: You're Not Supposed To Do It All
04/09/2024
133: You're Not Supposed To Do It All
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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132: Building A Burnout-Proof Meal Plan
03/26/2024
132: Building A Burnout-Proof Meal Plan
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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131: Cultivating Curiosity (Happy Birthday Dr. Ash!)
03/12/2024
131: Cultivating Curiosity (Happy Birthday Dr. Ash!)
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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130: Why Am I So Tired?
02/27/2024
130: Why Am I So Tired?
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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129: The Power Of Lifting Others Up
02/13/2024
129: The Power Of Lifting Others Up
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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128: Burnout Prevention Strategies For When You Can't Just *Quit*
01/23/2024
128: Burnout Prevention Strategies For When You Can't Just *Quit*
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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127: Decreasing Holiday Burnout
12/19/2023
127: Decreasing Holiday Burnout
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: 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. Let's Be Friends! A Cornerstone Naturopathic Inc Production
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126: Creating Capacity To Build Energy
11/21/2023
126: Creating Capacity To Build Energy
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 Let's Be Friends! A Cornerstone Naturopathic Inc Production
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125: How to Develop a SHTF Plan (Burnout Support)
10/17/2023
125: How to Develop a SHTF Plan (Burnout Support)
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 :) Let's Be Friends! A Cornerstone Naturopathic Inc Production
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124: PMS Research Update (Food, Movement & Stress)
10/10/2023
124: PMS Research Update (Food, Movement & Stress)
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: - 2022 - 2022 - 2023 - 2022 - 2020 - 2023 Let's Be Friends! A Cornerstone Naturopathic Inc Production
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123: Creating Time & Reducing Burnout Risk
10/03/2023
123: Creating Time & Reducing Burnout Risk
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? Let's Be Friends! A Cornerstone Naturopathic Inc Production
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122: Defining Your Season of Life
09/26/2023
122: Defining Your Season of Life
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! Let's Be Friends! A Cornerstone Naturopathic Inc Production
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121: This Is Your Gut on Menopause with Nishta Saxena, RD
05/23/2023
121: This Is Your Gut on Menopause with Nishta Saxena, RD
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, . Let's Be Friends! A Cornerstone Naturopathic Inc Production
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120: Making Your Gut Glow with Bend Beauty Founder Marc St. Onge
05/09/2023
120: Making Your Gut Glow with Bend Beauty Founder Marc St. Onge
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, . Let's Be Friends! A Cornerstone Naturopathic Inc Production
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119: Burnout & Your Gut
05/02/2023
119: Burnout & Your Gut
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, . Let's Be Friends! A Cornerstone Naturopathic Inc Production
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118: Why Strong Communication Is Important For Burnout Prevention
04/11/2023
118: Why Strong Communication Is Important For Burnout Prevention
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:
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117: 5 Anti-Burnout Routines I Live By
03/28/2023
117: 5 Anti-Burnout Routines I Live By
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. 1. Protein Prep Favourite Recipes Include: 2. Put A Timer On It! 3. Teach, Don't Do 4. Make Mornings Less Chaotic 5. Communicate in the other person's language Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, . Use the code Superwoman10 for 10% off your order at Let's Be Friends! A Cornerstone Naturopathic Inc Production
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Ep 116: Grace Over Guilt
03/07/2023
Ep 116: Grace Over Guilt
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. Let's Be Friends! A Cornerstone Naturopathic Inc Production Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, . Use the code Superwoman10 for 10% off your order at or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street
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115: Building a Burnout Prevention Plan (Updated!)
02/14/2023
115: Building a Burnout Prevention Plan (Updated!)
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, . Use the code Superwoman10 for 10% off your order at Let's Be Friends! A Cornerstone Naturopathic Inc Production
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114: How To Rest Well
02/07/2023
114: How To Rest Well
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. 1. Take rest seriously 2. Establish clear boundaries 3. Treat rest as a skill 4. Craft a daily schedule layering work and rest 5. Practice deep play 6. Don't neglect sleep and naps 7. Encourage others to rest with you Happy resting, Superwomen! Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, . Use the code Superwoman10 for 10% off your order at Let's Be Friends! A Cornerstone Naturopathic Inc Production
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113: Decision Making During Burnout - 3 Tips To Help
01/31/2023
113: Decision Making During Burnout - 3 Tips To Help
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, . Use the code Superwoman10 for 10% off your order at Let's Be Friends! A Cornerstone Naturopathic Inc Production
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112: Feeling Seen with Dr. Jody Carrington
01/24/2023
112: Feeling Seen with Dr. Jody Carrington
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 and ) 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 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! A Cornerstone Naturopathic Inc Production
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