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.

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 /episode/index/show/thesuperwomancode/id/33964457

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 /episode/index/show/thesuperwomancode/id/29924213

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 /episode/index/show/thesuperwomancode/id/29924188

131: Cultivating Curiosity (Happy Birthday Dr. Ash!) 03/12/2024

130: Why Am I So Tired? 02/27/2024

129: The Power Of Lifting Others Up 02/13/2024

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 /episode/index/show/thesuperwomancode/id/29604798

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 /episode/index/show/thesuperwomancode/id/29139088