The Superwoman Code

The birthday episode is something I always look forward to, but this year was different. This episode was hard to record, because a week after last year's birthday episode the whole world... you know... went into lockdown. So, when it comes to thinking about where growth has been and what lessons I have learnt; let's just say my 30's have been a little rough. 

Or maybe they haven't.

There was a lot of grief that came up as I recorded this episode, but there was also a new theory I'm working on living and breathing - and that's about engaging with joy. 

We're not passengers in our own lives, we're driving the bus - and it's high time we chased joy with the same excitement we do a wedding, a graduation or a job. 

Engage with joy. Lesson number one of 31. 

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
Supported by Cornerstone Naturopathic Inc

I believe that good self-care is preventative in nature, just like good health care. 

Today on the podcast, I'm walking you through how you can sync your self care to different parts of your hormonal cycle. From how you can optimize your exercise and nutrition in your highly energetic follicular phase, to how you can support the huge hormonal fluctuations that come with your luteal phase. 

Turns out, you should exercise, sleep, eat and practice self care differently depending on where your hormones are at. 

Tune in to find out how. 

Our sponsor on todays episode is the team at Burnout Blueprint - use the code SUPERWOMAN to get 30% off at www.burnoutblueprint.com

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
Supported by Cornerstone Naturopathic Inc

How important is sleep?

It's one of the most common areas my patients and I dive into in our appointments.

If you're not sleeping, you're not recovering.

But... what happens when there are external events impacting your ability to sleep well?

Like... kids waking up?

Today on the podcast I sit down with Certified Sleep Consultant, Lindsay Lewis, to discuss sleep patterns in kids, why building a sleep routine is SO critical for developing good sleep habits and what we as adults can do to support our own sleep as well.

The Goods:
Full Shownotes
Follow @lindsaylewissleep on Instagram
Connect with Lindsay online
Get On The Clinic Waitlist 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

If there's anything I've learnt from literally treating thousands of women for burnout it's that the women who are "doing it all" are really good at setting boundaries, and knowing which balls will bounce when you drop them, and which ones will break. 

Today on the podcast I'm talking about balls... the kind we juggle. 

Tune in to learn more about one of the ways I've structured my life to support my health... and yours. But, just so we're both on the same page... no body can actually do it all. 

PS - This episode is sponsored by the amazing team at Burnout Blueprint. Use the promo code SUPERWOMAN to get 30% off the online course for burnout recovery. 

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
Supported by Cornerstone Naturopathic Inc

This episode should also probably be titled "how to find motivation when you're totally burnt out without burning yourself out more". 

As we jump into this episode I'm chatting all about the sciencey stuff - like cortisol, adrenaline and your cortisol awakening response, and some really important theories around structuring your day. 

These theories include the knowledge behind decision fatigue, the victim triangle versus the circle of self-responsibility, and why you need to know where your compass is pointing. 

Plus, a few key points if you ever want to learn how to sail. 

Enjoy Superwoman! 

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Todays episode is the final episode in our series sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE. PCR testing is also available if you have no symptoms. As my 7 year old says, teamwork makes the dream work. Let's do this. 

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
Supported by Cornerstone Naturopathic Inc

One of the first things that gets tested when we feel tired, off, anxious, overwhelmed or feel like our hormones are out of balance we always like to look at the thyroid. 

When it comes to the thyroid, we use your thyroid as a canary in the coal mine when it comes to your hormones. 

Why? 

Because your thyroid responds to the environment in your body. 

Today's episode is all about your thyroid. How you should be testing for it, what an optimal range should look like and why your thyroid can change in response to stress. 

Enjoy Superwoman! 

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE. PCR testing is also available if you have no symptoms. As my 7 year old says, teamwork makes the dream work. Let's do this. 

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
Supported by Cornerstone Naturopathic Inc

It's true. 

Women have a higher risk of experiencing burnout before men. 

There. 

I said it. 

Tune into this episode to hear me talk about why this happens, what you can do about it, and why you should care about your burnout tipping points. 

Until next week, Superwoman! 

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this. 

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

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

When it comes to understanding what's supposed to happen during a PAP smear, why they're important and the science behind HPV there's no better person to chat with than your friendly neighbourhood Medical Doctor, Natasha Harlow. 

Dr. Harlow is a family practice doctor in Halifax, NS and she joins on the podcast today to chat all about screening health exams, why we do them, and how she works with the women in her office to support their health. 

Thanks for joining us on the podcast Dr. H! 

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this. 

The Goods:
Full Shownotes
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram
To find out more about the work that Doctors NS does, follow them here

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

My goal for 2021 isn't really a goal. It's not a word either. 

It's an idea that maybe I should take a little bit of learning from 2020 and go forward with a new idea. A new idea that encompasses less rush and more rhythm, less noise and more calm, less fake and more real, and less fear and more community. 

This year, Less Is More. 

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this. 

The Goods:
Full Shownotes
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

Have you ever wondered why, when you were studying for exams, that you always managed to get sick exactl 24-48 hours after your last exam finished? Or why, a few years later now, you manage to get sick after Christmas, Hanukkah, Vacation, March Break, Easter or any holiday/vacation you might choose to take?

Our cortisol response and immune levels have a lot to do with it.

On today's episode, I'm going to explain to you how our stress response impacts our immune system, and how chronic stress versus acute stress are at play in this balance. 

On today's episode we cover: 
The anti-inflammatory effect of cortisol and stress
How cortisol and stress affect our immune system
How a pathogen gets into our system
How to reduce our adrenaline output without crashing our system

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this. 

The Goods:
Full Shownotes
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

It's time to pretend that we're getting on a flight and flying across the ocean to Denmark (hi Kristen!) as we dive into the science behind coziness, comfort and the Danish idea of Hygge. 

This year, social distancing and lockdowns are making winter a little... isolating. Luckily, we've got some serious science to back us up about how to thrive this winter. 

A good book, minimizing screens and all the throw blankets that Chapters Indigo has in stock aren't exactly the base of Hygge, but they can help. 

This episode, though, is dedicated to supporting our serotonin and oxytocin levels. And creating connection without necessarily needing to be staring at a screen. 

So many options. So much science.

Also, I rambled a little bit. Thanks for indulging ;)

Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in NS can now asymptomatically test to help slow the spread in our province. Appointments are required for the testing and can be booked until Dec. 13 by using the online assessment tooland choosing the asymptomatic option.

The Goods:
Full Shownotes
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

When it comes to PR, there is no better person to talk with than Crystal Richard. And when it comes to telling a story that resonates there is no-one I'd rather listen to than her. Ok. I'm a little biased... she's the person who helps me get this message out into the world!

Her belief? That every thing you do has to be authentic. 

Listen in as she and I discuss authenticity on social media, what building a brand looks like when you're building it from the heart and how she believes small businesses are the heart of the economy. 

Plus, you'll get to hear about the launch of Digital PR School - the no fuss way to land dreamy media coverage for your small business or side-hustle. Learn more at www.crystalrichard.com and save 15% off your purchase with the promo code SUPERWOMAN. 

The Goods:
Full Shownotes
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Follow @crystalrichard_co on Instagram
Sign Up For Digital PR School Here

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

What if we got the idea of self care wrong? 

What is self care isn't about spa days, and buying candles and cozy robes and a glass of wine? What if self care was supposed to be about time, and contentment, and asking for help, and being paid a fair and living wage? 

What if self care wasn't supposed to be something that was whitewashed and purchased?

What if it was a fundamental change in how we support our needs? 

Today, on the podcast, I'm diving into what self care SHOULD mean, and how we can support ourselves in times of higher output. 

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Todays episode is sponsored by the Nova Scotia Government. Today I'm asking you, as part of our team of 971,000, to work to slow the spread of COVID-19. Online self-assessments are available HERE (and are SO easy to fill out and book a time for testing!) and anyone living in HRM between the ages of 18-35 can volunteer to have a COVID test completed to help slow the spread in our province. As my 6 year old says, teamwork makes the dream work. Let's do this. 

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

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

Do your bowel movements change around your period?

Do you experience constipation in the few days before your period, followed by the most amazing diarrhea you've ever experienced the day your period starts? 

Period poops are a real thing. And the cause? Prostaglandins, and... your period itself. 

Tune in for all the facts you never knew you wanted to know about how your periods affect your bowels on this episode. 

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
Supported by Cornerstone Naturopathic Inc

90% of women have our lives disrupted by menstrual symptoms every month. Taught to believe it’s “just part of being a woman,” we mask the pain with toxic drugs, alter our hormones with synthetic birth control, or cancel our plans and simply suffer.

None of this is normal, and it ends now.

That's the belief behind the company, Elix. 

Listen in on our interview with co-founder of Elix, Dr. Nicole Glathe (DAOM LAc DiplOM) as she discusses the foundations of Traditional Chinese Medicine, how Elix takes hormone health to the next level and how to understand your hormones. 

I promise, you'll learn something on this episode, and it will change your world. 

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
Supported by Cornerstone Naturopathic Inc

A business mentor of mine once taught me to make business decisions based off my capacity. 

That was four years ago. 

Today, I work with my patients to achieve the same goal: to manage their capacity to adapt. 

To do this, we have to take into account both external factors, and internal factors for change. We take into account where we are at in our cycles, and we take into account the timeline of what we are trying to achieve.

In short, we have to be aware of our body's capacity in order to understand how well we are able to adapt to scenarios. 

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
Supported by Cornerstone Naturopathic Inc

Can our moods be impacted by our hormones? 

Yes.

Dramatically so. 

From estrogen fluctuations, to pre menstrual syndrome, to premenstrual dysphoric disorder, to yes... just recognizing that you can feel more depressed some times, and more anxious other times. There is research behind this and I dive into how you can support your emotions and your mood by supporting your hormones. 

Stay super, Superwoman! 

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This episode is also the final episode of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you. 

To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!) 

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The Research

PMID: 27206163
PMID: 32230889
PMID: 29544637
PMID: 18413151
PMID: 32435664
PMID: 31357135

The Goods:
Full Shownotes
Lean More About CanPrev Women
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

Are you ready to get in the flow with your flow? 

This episode is dedicated to everything heavy, bloody and flowy... yes. Today on the podcast I'm talking about how you can understand if your period is heavy, what a typical flow should look like, and some options to talk with your medical provider about if you're suffering from a heavy flow. 

Things we talk about on this episode? 
A proper flow should be 6-8tsp of blood
Iron Bisglycinate or Heme-Iron to replenish
Ginger to slow flow
NSAIDs (yup!) to slow flow & help with pain
Tranexamic Acid to slow flow 

Yes. A combination of conventional and natural is best, especially in this case. 

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This episode is also the fifth episode of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you. 

To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!) 

The Goods:
Full Shownotes
Lean More About CanPrev Women
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

On today's episode, founder of CanPrev Tanya Salituro and I are chatting about the things we have learnt, and what lessons we want to pass on to our daughters. 

It seemed like the perfect transition from last weeks episode about Tanya's story to think about what the next generation of women looks like, and how we can raise them to be strong and in touch with their bodies. 

In this episode we talk about the effect that media has on our self worth, guilt, and what it means to give ourselves permission. 

It was a beautiful episode, and since we recorded it I have been playing it back anytime I need a little gentle reminder to give myself a bit more love. 

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This episode is also the fourth of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you. 

To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!) 

The Goods:
Full Shownotes
Lean More About CanPrev Women
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc

When Tanya Salituro faced Cancer for the last time, it was like she had come full circle... for the third time. 

This mom of four and founder of CanPrev (one of Canada's leading Nutraceutical companies) had been here before. In fact, she had been here twice before. Knowing that something was off, something wasn't quite right and something had to change. 

Today Tanya is sharing her story and we got the chance to dive into how purpose drives us, what it means to trust our bodies and how we can "tune in" to our bodies. 

Tuning In is something Tanya is passionate about, both in a literal and figurative sense. I have never felt so listened to during a podcast (and I'm the one asking questions!) and I took away some amazing points about how we can learn to tune into our own needs, and wants. 

I can't wait to hear what you think, Superwomen. 

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This episode is also the third of our Building A Superwoman Miniseries, sponsored by CanPrev Women. If you've ever been to the office, you might recognize their sister company, Cytomatrix. This company is founded and run by an amazing woman, and is Canadian born and Canadian based. They also make great products, with proper dosing, and no BS. I'm thrilled they are helping The Superwoman Code bring the education to women to help you all make your health work for you, not against you. 

To discover more, use the code SUPERWOMAN10 to get 10$ off your first order of 40$ or more at well.ca (ain't that cool!) 

The Goods:
Full Shownotes
Lean More About CanPrev Women
Book Now 
Subscribe to The Superwoman Code Email List
Follow @drashleymargeson on Instagram

Special Thanks To
Production: Ben Connolly
Supported by Cornerstone Naturopathic Inc