The Superwoman Code

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 ;)

The Goods:
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Special Thanks To
Production: Ben Connolly
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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Special Thanks To
Production: Ben Connolly
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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Special Thanks To
Production: Ben Connolly
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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Special Thanks To
Production: Ben Connolly
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 
Get On Natasha's Waitlist

The Goods:
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Special Thanks To
Production: Ben Connolly
A Cornerstone Naturopathic Inc Production

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 To
Production: 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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Special Thanks To
Production: Ben Connolly
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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Special Thanks To
Production: Ben Connolly
A Cornerstone Naturopathic Inc Production

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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Special Thanks To
Production: Ben Connolly
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
Follow Dr. Jenny on Instagram 
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Special Thanks To
Production: 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. 

The Goods:
Full Shownotes
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Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
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Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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
Subscribe to Turning Point on Spotify
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: 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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
A Cornerstone Naturopathic Inc Production

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:
Full Shownotes
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
A Cornerstone Naturopathic Inc Production