The Superwoman Code

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/

 

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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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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. 

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Location: 6 Primrose St, Unit 120, Dartmouth, NS

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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!

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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. 

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. 

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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. 

 

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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 

Follow Reya Health on Instagram 

& 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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Today I'm talking all about how to build your burnout prevention strategy. 

That thing. 

That's OH. SO. IMPORTANT. 

It involves five steps.

1. Recognize where you're at in the Stages of Burnout
2. Map your busy seasons out
- I've used Calendars By Ashlee since 2019 to help me and you should check her out
3. Decide what needs to be a priority
4. Build Your Team
5. 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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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!

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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. 

 

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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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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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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.

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To Connect With Nicole:
Shop HOME by Nicole
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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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