Explore every episode of the podcast The Superwoman Code
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 146: Mental Health Matters - A Conversation With Starr Cunningham | 07 Nov 2025 | 00:26:54 | |
What does mental health really mean? Ashley sits down with Starr Cunningham, President & CEO of the Mental Health Foundation of Nova Scotia, to talk about why mental health lives in the grey, how to identify your early warning signs (hello, green/yellow/red), and why language and community—especially kindness—change the game. Starr shares her lived experience, the Foundation's community-driven grant model, and two easy ways to get involved: the Holiday Black-Tie Gala (Nov 22) and the Messages of Kindness campaign. Our Guest Today: Starr Cunningham (she/her) — President & CEO, Mental Health Foundation of Nova Scotia. Former broadcaster (23 years on TV). Mental health advocate with lived experience. Values: community, compassion, accountability. Key Takeaways:
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| 144: Perimenopause - The Change Before The Change | 23 Oct 2025 | 00:13:09 | |
In this episode of The Superwoman Code, Dr. Ashley Margeson ND breaks down what perimenopause really is (hint: it's like puberty, but in reverse), why it can feel like a hormonal rollercoaster, and the symptoms that often get dismissed or overlooked. From joint pain and sleep disruptions to rage, brain fog, and anxiety spikes, you'll learn that you're not imagining it — your body is shifting. Ashley also shares why energy feels so different during this stage, how biology collides with life load, and three practical ways to navigate perimenopause with more confidence, calm, and support. What You'll Learn in This Episode
💬 "Perimenopause is a change in your system — but you're not supposed to feel like shit as that shift happens."
Start tracking your symptoms this week — even if your cycle feels irregular. Notice when your energy dips, when your mood shifts, or when sleep is off. Patterns give you power — and with power, you can plan support. | |||
| 135: Holiday Burnout | 03 Dec 2024 | 00:14:40 | |
Welcome to this week's episode of The Superwoman Code, where we address a common holiday struggle: burnout. In today's episode, we explore how to shift from holiday stress to joy using practical strategies that make a real difference. I'm pulling out all the stops to make this holiday season one you can truly enjoy! Key Takeaways In Today's Episode: Turning Stress Into Appreciation: We dive into how gratitude can transform your holiday experience. Instead of feeling overwhelmed, simple practices like creating a nightly gratitude jar can help you focus on what really matters. These moments of appreciation—like the coziness of a blanket or the sound of laughter—can ground you and bring more joy to your days. Releasing Tension from Your Body: We discuss progressive muscle relaxation, a powerful technique to let go of holiday stress. By tensing and then relaxing muscle groups, paired with deep breathing, you give your body a mini vacation from all the pressure. This tool is a lifesaver, whether you're preparing for a holiday event or winding down at night. Protecting Your Energy with Time Management: We break down how to prioritize essential tasks over extras, like choosing must-dos (buying groceries) over nice-to-dos (baking five different kinds of cookies). Scheduling intentional white space throughout your day can prevent burnout and keep your energy levels steady. Plus, I share my favorite ways to simplify traditions to better fit your current season of life. Creating Traditions that Match Your Season of Life: We explore the idea of starting new, meaningful rituals that align with where you are right now. From simple activities like hot cocoa nights to reflective rituals like a gratitude jar reveal, these traditions can make the holidays feel more joyful and less overwhelming. Today's discussion is designed to help you reimagine the holiday season with less pressure and more peace. Remember, simplifying doesn't mean sacrificing—it means focusing on what brings you genuine joy and connection. Let me know your holiday strategies by sending a DM on Instagram. I can't wait to hear how you're adding sparkle and joy to your season without the overwhelm! Thank you for tuning into The Superwoman Code! Take care of yourself, enjoy the holidays, and remember, you've got this. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 045: Why Women Get Burnt Out Before Men | 19 Jan 2021 | 00:17:31 | |
It's true. 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!
------------------------------- 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: Special Thanks To | |||
| 044: When Was The Last Time You Had a PAP Done? With Dr. Natasha Harlow, MD | 12 Jan 2021 | 00:36:38 | |
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! ------------------------------- 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: Special Thanks To | |||
| 043: Less Is More | 05 Jan 2021 | 00:15:24 | |
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.
------------------------------- 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: Special Thanks To | |||
| 042: Why Do I Always Get Sick On Vacation? | 15 Dec 2020 | 00:21:53 | |
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: ------------------------------- 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: Special Thanks To | |||
| 041: Put A Little Hygge In It - The Mental Health Tips Episode of 2020 | 08 Dec 2020 | 00:22:21 | |
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. 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: Special Thanks To | |||
| 040: On Being Authentic On Social Media with Crystal Richard | 01 Dec 2020 | 00:37:51 | |
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: Follow @crystalrichard_co on Instagram Special Thanks To | |||
| 039: There's a Better Way to Self-Care | 24 Nov 2020 | 00:17:07 | |
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. ------------------------------- 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: Special Thanks To | |||
| 038: Period Poops Are A Real Thing | 17 Nov 2020 | 00:15:21 | |
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: Special Thanks To | |||
| 037: Fighting to End Period Pain with Dr. Nicole Glathe & Elix | 10 Nov 2020 | 00:27:21 | |
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: Special Thanks To | |||
| 036: On Your Capacity To Adapt | 03 Nov 2020 | 00:18:00 | |
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: Special Thanks To | |||
| 134: Coping Versus Recovering | 19 Nov 2024 | 00:17:23 | |
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:
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: The role of acute stress recovery in emotional resilience
Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 035: How Your Hormones Affect Your Mood | 27 Oct 2020 | 00:32:19 | |
Can our moods be impacted by our hormones? ---------------------------------- 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!) ---------------------------------- The Research PMID: 27206163 The Goods: Special Thanks To | |||
| 034: Are Your Periods Heavy? (And What To Do About It) | 20 Oct 2020 | 00:28:33 | |
Are you ready to get in the flow with your flow? Things we talk about on this episode? Yes. A combination of conventional and natural is best, especially in this case. ---------------------------------- 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: Special Thanks To | |||
| 033: Lessons for Our Daughter with Tanya Salituro, Founder of CanPrev | 13 Oct 2020 | 00:56:53 | |
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. -------------------------- 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: Special Thanks To | |||
| 032: Cancer Tried To Beat Me Three Times... It Didn't with Tanya Salituro, Founder of CanPrev | 06 Oct 2020 | 00:45:55 | |
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. -------------------------- 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: Special Thanks To | |||
| 031: Prenatals & Preconception Care - Your Guide | 29 Sep 2020 | 00:20:55 | |
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: Special Thanks To | |||
| 030: How Burnout Affects Women | 22 Sep 2020 | 00:29:56 | |
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: Special Thanks To | |||
| 029: The PCOS Mini Series: On Fertility with Dr. Laura von Hagen, ND | 15 Sep 2020 | 00:34:00 | |
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:
See you next week, Superwoman!
Special Thanks To | |||
| 028: The PCOS Mini Series - Balancing Your Blood Sugars | 08 Sep 2020 | 00:23:36 | |
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?
Special Thanks To | |||
| 027: The PCOS Mini Series - Regulating Your Cycle | 01 Sep 2020 | 00:18:53 | |
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: Special Thanks To | |||
| 026: The PCOS Mini Series - Acne & Skin Changes | 25 Aug 2020 | 00:20:06 | |
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: Special Thanks To | |||
| 133: You're Not Supposed To Do It All | 09 Apr 2024 | 00:16:31 | |
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! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 025: The PCOS Mini Series - How Do I Know If I Have PCOS? | 18 Aug 2020 | 00:24:22 | |
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: Special Thanks To | |||
| 024: Why Adrenal Fatigue Doesn't Exist... But Burnout Does. | 21 Jul 2020 | 00:25:19 | |
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: Special Thanks To | |||
| 023: The Four Subtypes of PMS & What They Say About Your Hormones | 14 Jul 2020 | 00:25:16 | |
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: Special Thanks To | |||
| 022: Reproductive Rights & Menstrual Activism - A Conversation with Chris Bobel, PhD | 30 Jun 2020 | 00:46:44 | |
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. Resources:Chris Bobel's Books | The Managed Body: Developing Girls and Menstrual Health in the Global South and New Blood: Third-Wave Feminism and the Politics of Menstruation Society for Menstrual Cycle Research Academy Award-Winning Documentary | Period. End of Sentence. The Goods: Special Thanks To | |||
| 021: Ten Healthy Habits That Changed My Life | 12 May 2020 | 00:18:50 | |
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 Goods: Special Thanks To | |||
| 020: How Stress Affects Your Periods | 28 Apr 2020 | 00:19:57 | |
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:
The Goods: Special Thanks To | |||
| 019: The Going It Alone Report with Sara Rodrigues, PhD | 24 Mar 2020 | 00:28:35 | |
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. The Goods: Special Thanks To | |||
| 018: How To Build A Healthy Habit | 17 Mar 2020 | 00:15:20 | |
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: The Goods: Special Thanks To | |||
| 017: How To Manage Your Period Pain | 10 Mar 2020 | 00:25:26 | |
Today on the show I'm giving you the science and the support to manage your period pain. What we discussed in this episode: The Goods: Special Thanks To | |||
| 016: Life Lessons For A New Decade | 04 Mar 2020 | 00:24:57 | |
Happy Birthday Superwoman! 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: Special Thanks To | |||
| 132: Building A Burnout-Proof Meal Plan | 26 Mar 2024 | 00:10:46 | |
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! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| The Only Diet Advice You'll Ever Need | 25 Feb 2020 | 00:23:05 | |
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! | |||
| Making Room For Love In Business with Colette O'Hara | 18 Feb 2020 | 00:29:11 | |
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?
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. | |||
| Sleep Is Your Most Important Superpower | 11 Feb 2020 | 00:31:38 | |
Ever hear the saying "work hard, play hard"?
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 | |||
| How Chronic Inflammation Affects Your Periods | 04 Feb 2020 | 00:31:39 | |
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? 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. | |||
| Designing a Purpose-Led Business & Life with Dorothy Spence | 28 Jan 2020 | 00:30:35 | |
Dorothy Spence is a purpose-led, love forward, critical thinking engineer, yoga teacher and master of making connections. As the founder of Purpose Led Business School, she is committed to changing the world from the inside out.
She sat down with us to discuss designing a purpose-led business, living a purpose-filled life and how growth is found in all those messy bits. As the mentor for the Canadian sheEO, she is also involved with growing female-led business from the ground up to solve the world's to-do list. She is all about building a business as a force for good.
Dorothy has also been an integral mentor to me, and was the first person to put the idea of this podcast into my brain. I couldn't think of any better person to chat with about messy lives, designing a purpose-filled life and taking some serious risks.
Today's podcast is also sponsored by Purpose-Led Business school - and you can find out more about the program here: https://www.thepurposeledbusinessschool.com http://www.dorothyspence.com/about-the-school | |||
| How To Talk To Your Doctor About Your Period | 21 Jan 2020 | 00:22:03 | |
"I've never been asked any of these questions".
I've heard this sentence so many times in my practice I've almost come to expect it. But when it comes to our periods being a defining contributor for our health, sometimes even our doctors don't even know the right questions to ask.
Which is why today's episode lays it all on the line.
Today's episode runs you through the questions I ask each of my patients about their periods. Hopefully you take the information from this and use it to talk with your family doctor, gynecologist, specialist, naturopathic doctor or nurse practitioner about your hormones.
You deserve to have your hormones work for you Superwoman, not against you.
Thanks to our phenomenal sponsors, Cornerstone Naturopathic, The Hormone Optimization Planner and Knix Underwear for your continued support of The Superwoman Code.
Enjoy the episode, Superwomen! | |||
| What Is Your Say/Do Gap? | 14 Jan 2020 | 00:19:06 | |
Once in a while, you have the chance to meet someone who truly gives everything they have to everyone around them. For me, that man was Bruce Phinney. He was (and still is) an uncle in every way but by blood.
On December 25th, 2019, we lost Bruce to a rare form of cancer. His story was told by many people at his funeral and one of those stories influenced today's podcast. See, according to Ray Ivany, Bruce had a say/do gap that was virtually non existent. If he said he would do something, he did it… and he did more things than he ever told anyone about.
This say/do gap is something I talk about with many of my patients. Because, when we're talking about burnout, that say/do gap can get wider due to a variety of reasons… you lose motivation, you feel like you don't have enough time, you're exhausted, you feel like you can't say no.
In today's episode, we dive into how to manage your say/do gap, how to come through on the promises you make to yourself and others, and how to tell if your say/do gap is a marker for burnout.
We're also very lucky here at The Superwoman Code to have many great sponsors. Today, I'm linking to the memorial bursary set up in Bruce's name. If you feel so inclined, please visit to learn more about this amazing man and legacy.
https://www2.acadiau.ca/custom/donation/index.php?program=Bruce%20Phinney%20Memorial%20Scholarship
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SUPERWOMAN SHOW NOTES: https://www.ashleymargeson.com/podcast | |||
| How Your Hormones Impact Your Mood | 07 Jan 2020 | 00:34:17 | |
Anxiety. Depression. Fatigue. Exhaustion. Burnout. Happiness. Excitement.
For us women, our moods can shift depending on our work load, our stressors, our relationships, what podcast we last listened to (hey now! hey now!) and yes - our hormones. Turns out, our hormones aren't only influencing our moods just before our periods, when we can be most down, but they can also be influencing our positive mood as well.
In this podcast we dive into the science behind our moods, how progesterone and estrogen influence our serotonin, how anti-depressants and specific supplements can positively benefit you, how this can affect post partum health and how you can optimize your hormones to support your mood.
SO. MANY. THINGS.
RESEARCH PAPERS: Prevalence of premenstrual dysphoric disorder in female patients with seasonal affective disorder. Praschak-Rieder N, Willeit M, Neumeister A, Hilger E, Stastny J, Thierry N, Lenzinger E, Kasper S. J Affect Disord. 2001 Mar;63(1-3):239-42.
Premenstrual Dysphoric Disorder. Lanza di Scalea T, Pearlstein T. Med Clin North Am. 2019 Jul;103(4):613-628. doi: 10.1016/j.mcna.2019.02.007. Review.
Maharaj S, Trevino K. J Psychiatr Pract. 2015 Sep;21(5):334-50. doi: 10.1097/PRA.0000000000000099. Review.
Variance in Mood Symptoms Across Menstrual Cycles: Implications for Premenstrual Dysphoric Disorder. Lorenz TK, Gesselman AN, Vitzthum VJ. Women's reproductive health (Philadelphia, Pa.). 2017 Jul 10; 4(2): 77-88
Jiang DG, Jin SL, Li GY, Li QQ, Li ZR, Ma HX, Zhuo CJ, Jiang RH, Ye MJ. Neural Regeneration Research. 2016 Sep; 11(9): 1471-1479
Correlation between postpartum depression and premenstrual dysphoric disorder: Single center study. Lee YJ, Yi SW, Ju DH, Lee SS, Sohn WS, Kim IJ. Obstetrics & Gynecology Science. 2015 Sep 22; 58(5): 353-358
SUPERWOMAN INSTAGRAM: https://www.instagram.com/drashleymargeson
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SUPERWOMAN SHOW NOTES: https://www.ashleymargeson.com/podcast | |||
| Why My Morning Routine is My Superpower with Katelyn Bellefontaine of Elegant Productions | 17 Dec 2019 | 00:23:30 | |
When I first met Katelyn she had reached out to me about being a guest on her podcast (The Creative Hustle) to chat alllllllllllll about how to avoid burnout as a creative entrepreneur. I fangirled, hard, because she was this bubbly, energetic girl boss who I just really wanted to be friends with. Isn't it funny how we don't really grow past kindergarten when it comes to just wanting to be friends with people?
That was 2017, and over the last 2 years our relationship has evolved from a professional working relationship to a friendship I hold close to my heart. Don't believe me? Ask the wine bottles and IV bags that happen to make sure we both survive wedding season without crashing!
As we were getting ready to launch The Superwoman Code, Katelyn was one of the people I reached out to about both being on the show and helping me understand how to make this thing work.
In this episode, we dive deep into what burnout looked like for Katelyn, how she came back from it, what she does for her health, and how she manages a busy company without sacrificing herself to make it happen. For all you brides who are listening in (or brides-to-be!), she shares some of the magic of what makes Elegant Productions one of Atlantic Canada's foremost wedding planning services, why she believes that the "best day of your life" is supposed to come AFTER the wedding and why a strong morning routine is key to her truly having it all.
I'm also going to apologize, because I royally fudged up the sound at the beginning of this episode, but didn't want to ask Katelyn to start over because she was on a roll! It gets fixed around the 13 minute mark. Until then - just turn up your headphones slightly and accept my apology to all of you Superwomen!
To connect more with Katelyn, follow @elegantproductions on instagram and visit them online at www.elegantproductions.ca
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SUPERWOMAN SHOW NOTES: https://www.ashleymargeson.com/podcast | |||
| Why Estrogen Is Your Creative Superpower | 10 Dec 2019 | 00:20:43 | |
Estrogen can get a bad rap in the medical world. Short of being one of the critical hormones for our female bodies, estrogen can be blamed for everything from heavy periods, migraines and PMS to hot flashes and memory laps with menopause. But estrogen is a critically important hormone, especially when it comes to our creativity.
Estrogen can influence our creativity in a number of positive ways, and in this episode of The Superwoman Code we discuss how we can harness your estrogen as a power for good. Whether you're a creative entrepreneur, a marketing expert, an architect or a awesome auntie wanting to spend time with her nieces and nephews… this episode is for you!
Tune in, download and send this to a girlfriend you KNOW will love it!
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SUPERWOMAN FACEBOOK: https://www.facebook.com/drashleymargeson
SUPERWOMAN SHOW NOTES: https://www.ashleymargeson.com/podcast | |||
| 131: Cultivating Curiosity (Happy Birthday Dr. Ash!) | 12 Mar 2024 | 00:14:10 | |
Welcome to this week's episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and as I celebrate another year of life and growth, I'm embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year... Key Takeaways In Today's Episode: Embracing Curiosity in Life's Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of our lives and how this perspective can bring about growth and change. Curious Conversations and Inclusive Empowerment: By engaging in discussions across various industries and with people from different walks of life, we can enrich our understanding and advocate for a more inclusive approach to personal and professional empowerment. Intentional Learning and Exploration: Setting learning goals driven by curiosity, such as reading books from every continent and challenging ourselves with new skills or hobbies, can expand our horizons and introduce us to new ideas and cultures. Curiosity as a Daily Practice: Integrating curiosity into our daily lives through rituals, routines, and reflections can open up a world of continuous learning and discovery, guiding us to ask more "why" and "how" questions in our interactions. So, on this turn around the sun, I'm committing to fostering a culture of curiosity within myself, and others. . By asking more questions, exploring uncharted territories, and remaining open to the myriad of answers life offers, I truly believe we can find joy, wonder, and ultimately, a deeper understanding of ourselves and the world around us. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| How To Recognize Burnout Before You Burn Out | 04 Dec 2019 | 00:22:21 | |
Burnout. The word that every busy entrepreneur, young professional, mom and side-hustler uses to describe how they're feeling... or uses as an excuse for why they're so tired alllllllll the time. Sound familiar? In this episode of The Superwoman Code we discuss what the tipping points to burnout are, how to understand if you're approaching burnout and, you guessed it, what you can do if you're burning out. In true Superwoman fashion, we're layering this episode with some stellar science, interesting trends, and a few gentle reminders that just because you can do it all doesn't mean that you need to do it all. That's truly something I'm constantly learning.
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| How to Optimize Your Brain to Multitask (Kind Of...) | 28 Nov 2019 | 00:28:13 | |
Public opinion persists that women have a biological edge as super-efficient multitaskers... but is this ideal actually supported by evidence? In this episode, we'll also dive into how we can harness our hormones to help us be more efficient with our brain power; without overwhelming ourselves. And... as an important note; it's not just in our home lives that these assumptions persist. These assumptions can influence the allocation of administrative tasks at the office - tasks like taking minutes and organising meetings should not be allocated based on gender. Governments need to dismantle these myths within their policies. Children add work that cannot be easily multitasked. Women need affordable, high-quality, and widely available childcare. Men also need access to flexible work, parental leave and childcare to share in this labour, and protections to ensure they aren't penalised for taking time to share in the care. We truly need to do better in our assumptions of "doing it all".
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| Recovering from Burnout as an Entrepreneur with Stefanie MacDonald of Halifax Paper Hearts | 19 Nov 2019 | 00:30:03 | |
When it comes to designing a life that is filled with love, care and salty air; Stefanie MacDonald has truly designed a beautiful life. Her company, Halifax Paper Hearts, is a curated card company bringing a little bit of that East Coast love to the rest of the world. Born from needing to find a card for her Aunt's wedding one year, Halifax Paper Hearts exploded onto the creative entrepreneurial scene in only a few short years.
But her journey into living a life that is purpose filled hasn't always been easy. Stefanie experienced her fair share of burnout in the beginning stages of her business, and it almost cost her her business, her normalcy and her health. In this episode she details what burnout felt like for her (with a little help from Dr. Ash!), how she came back from it, and the routines she keeps to a must-do every day to help her continue to communicate via her snail mail with the rest of the world.
Listen in on this exclusive interview with Stefanie and Dr. Ash and we know you'll walk away inspired to take on their world's magical moments with her inspiring message.
VISIT PAPER HEARTS ON INSTAGRAM: https://www.instagram.com/paperheartshfx
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