The Superwoman Code

On today's episode of The Superwoman Code, I'm talking about one of my favourite things; building the next generation of super humans. 

Or maybe... how to eliminate some of that stress that google gives you once you start looking at prenatals. 

I'm diving into the science behind absorption and B vitamins, what "baby-brain" actually means, I explain why not all folates are designed equally (and why 5-MTHFR is the most hilarious and hard thing to say five times fast), I'm chatting about what foods we might want to keep in our fridge, and why not all prenatal vitamins are worth it. 

This episode is helpful even if you're not planning on building a super human anytime soon (or if you're already built them!). So enjoy, Superwoman! 

This episode is also the second 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 of The Superwoman Code, I'm chatting all about how burnout effects women specifically. 

From the effect the HPA Axis has on our digestive system, to our hormones and to our sleep patterns, our body's resiliency capacity can be tested in many different ways. The harder your body has to work to keep things on an even keel, the more likely you are to burn out. 

To top it off, I'm sharing some of the research on Rhodiola and Ashwaganda (otherwise known as adaptogens) and their ability to decrease our perceived stress and serum cortisol levels, how magnesium can help your sleep quality and why vinegar is the missing ingredient to every single meal you're eating. 

You heard me right. Vinegar. 

This episode is also the first 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

Today on the show we are joined by one of my favourite people, and best of friends, Dr. Laura von Hagen, ND. She is a naturopathic doctor in Ontario, and literally walks the walk when it comes to understanding PCOS and fertility. 

On this episode we are diving into what it's like to get pregnant with PCOS, questions you should be asking your medical team and what it's like to consider Assisted Reproductive Therapies. We also chat about what's going on when it looks like PCOS, but it isn't. 

You can follow Laura online at the following links: 
website
instagram

See you next week, Superwoman! 

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

The hallmark sign of PCOS isn't actually what you think it is... it all comes down to blood sugars. 70-90% of women diagnosed with PCOS have something known as insulin resistance. 

In this episode, we're talking about what insulin resistance is, how to support your blood sugars, how to avoid reactive hypoglycaemia and how your blood sugars affect your periods. I also give you a few key ideas about nutrition and supplements - but talk to your medical team first, won't you? 

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

Think irregular cycles, heavy bleeding, weird spotting and odd discharge is just the norm? Think again. 

PCOS shows itself in a variety of areas, and your menstrual cycle is the one that definitely has the most amount of research behind it. But don't worry, this podcast isn't about how to get pregnant (that one is coming!) it's about how to regulate your cycle so you can not worry about when your next period is coming, why your skin is breaking out or why you're just so freaking tired. 

Your hormones are more than a pregnancy, and this is a fun one. 

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

Episode 2 of our 5-part PCOS mini series is focusing in on some of the most visible parts of PCOS... your skin. 

From deep cystic acne, to dark hair growth, to darkening of your skin, to an increase in scar tissue - PCOS likes to throw things seriously out of whack. 

And although many topical treatments can manage skin flares, the true power of understanding PCOS comes in understanding what you can do internally to help support your skin, your hormones and your quality of life. 

Stay super, woman! 

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

PCOS (polycystic ovarian syndrome) has some hallmark signs like unwanted hair growth, acne, irregular periods and cysts on your ovaries. But more than just these few symptoms, it is a metabolic syndrome that affects your cholesterol, your blood sugars, your ability to lose weight, your brain fog and your reproductive system.

Many times PCOS isn't diagnosed until after symptoms emerge post birth control pill or once on an IUD or when attempting to get pregnant, but your hormonal picture is more than just fertility. And for women with PCOS, this podcast series is a must listen. 

Stay super, woman! 

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

Adrenal Fatigue is a term that is tossed around the functional medicine world, and has been for a long time. But, the science doesn't support it.

What the science does support, however, is burnout. 

On today's episode I'm diving into why your symptoms make sense, but adrenal fatigue is the wrong term to use, what you should be using and how to support your health and hormones as you run fast and accomplish much. 

This one is near and dear to my heart. For more information on burnout, check out the articles on www.ashleymargeson.com

Stay super, woman! 

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

From anxiety, to cravings, to depression, to bloating and hyper hydration - PMS can do a number on our bodies. 

In this episode of The Superwoman Code I dive into what the 4 Subtypes of PMS are, how to understand where they’re coming from, and what you can start to do to offset them to make your PMS more manageable. 

The research on the intricacies of these subtypes is strong - but I’m letting you know this episode is in the “grey zone” of research, because there is no defined subtypes of PMS in the way that I’m talking about here. This is me trying to put my brain into a podcast episode, so that you can be armed with the information. 

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 seems only fitting that we relaunch The Superwoman Code with one of the most intense, beautiful and intelligent conversations we have yet to record and share on this platform. 

Chris Bobel is a professor, scholar, author and editor who's scholarship lies at the intersection of social movements, gender, health and embodiment, or how feminist thinking becomes feminist doing at the most intimate and immediate levels. She has been working and researching and editing in the field of menstrual culture and activism for the past few decades, and she is known for searching for areas where politics, knowledge and anxiety collide. 

This episode is one of the most amazing conversations I have had, and I am so truly thankful to Chris for taking the time out of her very busy schedule to make this happen. 

Find her on twitter at @chrisbobel and check out her amazing published resources below. 

On today's episode I'm giving you a sneak peek into how I structure my day, and which habits I try to keep at the forefront of my brain. Do I follow these habits every day? No. Definitely not. But the majority of the time I try to incorporate them into my day. 

What We Discussed In This Episode:
The difference between a routine and a rhythm 
The ins and outs of social media 
Why green foods are kind of important 
How much movement is key
The science on sleep
And more... 

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

On today's episode we dive into the science behind how stress affects your periods, why long term stress can change when your period comes and how your period pain can be influenced by stress.

What We Discussed In This Episode:
How cortisol impacts your periods
What the pregenelone steal is
How your HPA Axis influences your periods
How stress shortens your cycle 
How stress increases your period pain 
How to manage your stress to manage your period

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

On today's show I'm chatting with Sara Rodrigues, a Senior Policy and Research Analyst at the Canadian Mental Health Association, who is the author and researcher behind the Going It Alone report. This report is the first of a series focusing on the health and wellbeing, specifically the mental health, of Canada's Entrepreneurs and Business Owners.

Sara and I chatted about burnout, coping mechanisms, the differences between male and female entrepreneurs and how she takes that she has learnt from this report and applies it to her own life. 

This report was funded in part by Business Development Canada. Huge thanks to these companies for putting the mental health of entrepreneurs first. 

Learn more about BDC here.

Download the report here. 

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

On today's show I'm diving into the science of habits and how to build habits that turn into routines, so that you can live a life you love. 

What We Discussed In This Episode:
What a healthy habit looks like
How to create tiny habits
How to work habits into your already existing routines
Why you should be your own cheerleader
How to transition your healthy habit into a routine

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

Today on the show I'm giving you the science and the support to manage your period pain. 

What we discussed in this episode: 
What causes menstrual cramps and painful periods
Nutrition tips for reducing pain associated with your period
Why magnesium and omega-3's are some of the best supplements for managing period pain
The benefits of movement and exercise
& how your period products might be contributing to cramps

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

Happy Birthday Superwoman! 

I exit one decade and enter another today, and I've been doing some serious thinking about what lessons and skills I want to bring forward with me. 

On today's episode, I lay out my 8 life lessons that I've learnt over the past decade, why being alone is critical for health, why you don't have to do it all right away, why I'm awful at emails (goals to improve here!) and why your mother's experience doesn't have to be your experience. 

If you'd like, could you be a doll and screenshot this episode to share it with your friends and followers? I'd be super honoured to share this with more and more amazing Superwomen! 

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

Nutrition doesn't have to be complicated. In fact, it can be really simple. 

In this episode I tell you the science behind some of those so called "diets", why you should be eating based off the research and not what some instagram post tells you to eat and why the best diet has a little bit of everything and not too much of any one thing. 

To top it off... I have 4 Rules To Follow when it comes to eating. They're easy, they're simple and they're laid out in this podcast. 

Be super, Superwoman! 

Is there a way to bring more heart and soul to the way we work? Can a thriving business be built on love? Can the way women operate save the dying businesses or the last century?

Is there room for love?

Meet Colette O’Hara, Chief Strategy Officer for the Saltwire Network, Entrepreneur, Hustler, Slower Downer and Believer that Love Really Does Solve All.  She is an advocate for independent media, for journalism that’s filled with more than just opinions and she is a flurry of activity all through the day. Importantly, meet a woman who I have admired for a number of years as someone who was one of the “cool girls” who knew what she was doing… I just really wanted to be friends with her!

Isn’t it funny how making friends doesn’t really change from the school yard?

I have long admired Colette’s business sense, but I have also admired her commitment to what journalism and communication can look like. She is a huge believer that the future of news should be about talking with people, not at people; that there is no black and white in media and that we should all be advocating vocally for the needs of ourselves, or others and of the next generation.

She’ll be the first to admit she has NO idea what she’s doing, but that every conversation, every interaction and every moment should be met with love. And that doesn’t mean it’s all fine and dandy in Red Balloon land, love is most important when things get hard. 

You’ll find her with a huge smile on her face, always coming in the door in a mad rush of excitement - gleaming to pick the next person’s brain about a hard question. 

In short, you’re going to learn a LOT in this episode. I learned a lot in this episode. 

And if you want to engage with Colette and the @saltwirenetwork team’s latest brainwave… head to your local newsstand to pick up a copy of SALT. You won’t be disappointed. 

Ever hear the saying “work hard, play hard”?

How about the saying “work hard, sleep hard”. That one might be a better choice. 

When it comes to optimizing your health, there is nothing more important than sleep. Don’t believe me? Ask your mum how she felt when she couldn’t sleep through the night when she hit menopause (don’t worry - that’s not going to happen to you). Trust me, sleep is critical. 

But far too often, we only count number of hours that we’re sleeping - not the quality of sleep we are getting. In this episode of The Superwoman Code we jump into la la land and what it means to be getting high quality sleep. I’m going through the research on cortisol and melatonin, what the stages of sleep truly mean and how your hormones affect your ability to hit that deep sleep point for long periods of time. 

Turns out, women are 40% more likely then men to experience insomnia, women with PMDD and extreme forms of PMS can cause us to have less sleep time and we actually require longer sleep times than our male counterparts. 

Don’t worry, I’m not going to leave you hanging on what to do. This episode we explain the research behind melatonin and magnesium (melatonin isn’t used for what you think btw), why you need to stop running on adrenaline and how to set yourself up for sleep success by, yes, turning off your phone. 

Research: 

Sleep in Women Across the Life Span: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/

Sleep & Women’s Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327930/

https://www.hormone.org/your-health-and-hormones/sleep-and-circadian-rhythm

Do you swell before your period? Rings fit differently, you get bloated and have to find those leggings reserved only for that time of the month? 

What about literally experiencing aches and pains, joint irritation and headaches? 

Ever wonder if you were supposed to feel this way or if there was something more? 

On today's episode we deep dive into the effect that chronic, low-grade inflammation has on your periods. And it turns out, those hormonal shifts that you have before your period starts can be trigger the increase of this tiny little inflammatory molecules known as prostaglandins. 

These prostaglandins are what have been studied in everything from PMS to PMDD to endometriosis and PCOS... and knowing the effect that these little molecules have is truly a wonder into how we treat and approach the connection between inflammation and our menstrual cycles. 

Today I'm not just laying down the science, I'm also chatting about how a few simple changes in your life can reduce your overall inflammatory cascade, what bloodwork you need to have done, and I *may* have touched on why vegan diets maybe aren't the best choice when you experience chronic low grade inflammation... maybe. 

Those Omega 3 to Omega 6 Fatty Acid Ratios tho... 

Enjoy Superwomen! 

RESEARCH: 

Prostaglandins and premenstrual syndrome. Prostaglandins Leukot Essent Fatty Acids. 1992 Jan;45(1):33-6. Koshikawa N1, Tatsunuma T, Furuya K, Seki K. PMID: 1546064

Reduced parasympathetic activity during sleep in the symptomatic phase of severe premenstal syndrome. J Psychosom Res. 2008 Jul;65(1):13-22. doi: 10.1016/j.jpsychores.2008.04.008. Epub 2008 Jun 4. Baker FC1, Colrain IM, Trinder J.

Moline ML, Zendell SM. Evaluating and managing premenstrual syndrome. Medscape Womens Health. 2000;5:1–16.

Kendler KS, Karkowski LM, Corey LA, Neale MC. Longitudinal population-based twin study of retrospectively reported premenstrual symptoms and lifetime major depression. Am J Psychiatry. 1998;155:1234–40.

Steege JF, Blumenthal JA. The effects of aerobic exercise on premenstrual symptoms in middle-aged women: a preliminary study. J Psychosom Res. 1993;37:127–33.