What do you know about your gut?

It's a massive question and it's a question that I asked today's guest Nishta Saxena, RD to explain to us. Nishta is a Registered Dietitian and the creator of Vibrant Nutrition. She loves distilling science-based nutrition research into practical tips. So y'all know that we are getting along very well during today's episode.

On today's episode we talked today about how your gut changes as you age (e.g. perimenopause and menopause), what you need to be looking out for, and how to incorporate healthy food and habits into our lives.

Today is the third episode in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!  You can find out more about Bend and their new product, Gut Glow, here. 

Let's Be Friends!

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When it comes to wellness there's nothing quite like sitting down and chatting with Bend Beauty founder Marc St Onge. 

Marc and I have been friends for a number of years, and every time I get to pick his brain about what he's musing about, like his definition of beauty for men and women, and how he sees the inside of our bodies affecting our longevity and the outside of our bodies, I'm here for it! So when Bend asked if I would sit down with Marc to chat about their new product Gut Glow, and how we incorporate dietary lifestyle supports into our wellness strategies you bet I was totally here for it.

Join me today on an extended episode of The Superwoman Code as we chat with Marc about what's inside his fridge, how he manages his own wellness strategies, and why a little mushroom created a big change.

Today's episode is the second in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!  You can find out more about Bend and their new product, Gut Glow, here. 

Let's Be Friends!

Leave a Review on Apple PodcastsLeave a Review on Spotify Full Shownotes Get On The Clinic Waitlist  Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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It's the POOP EPISODE.

We're here with a four-part series on the gut. I can't believe it's taken us until episode 119 to have this conversation!  Today on the podcast, I'm going to walk you through how your digestive system functions, the three areas that are critical for good digestive health, and how a little (or a LOT) of stress can make your digestive system turn from a well-oiled machine to a fermented, inflamed, uncomfortable bloat.

Top Take Aways To Support Your Gut: 

1. Ditch the Raw - choose warming foods like soups, stews, braised meats, slow cookers, ginger, cardamon and cinnamon as often as possible.
2. Schedule your lunch - yes. Put it into your calendar and BLOCK it to remind you to eat something. 
3. Set a defined grocery shopping time in your schedule, and buy foods you're actually going to at. I don't care if the spinach is a good idea, if it's dying at the back of your fridge it's not worth it. 
4. Eat Easy To Diges Foods - going alongside the "ditch the raw" conversation, sometimes when you're burnt out salad, steak and quinoa can be harder to digest. Try roasted veggies, lean proteins and rice or potatoes instead. 

Today's episode is also the first in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!  You can find out more about Bend and their new product, Gut Glow, here. 

 

Let's Be Friends!

Leave a Review on Apple PodcastsLeave a Review on Spotify Full Shownotes Get On The Clinic Waitlist  Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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Today we are talking about communication and its importance in preventing and treating burnout in relation to our social support systems. The stronger the support system we have, the more likely we will be able to handle stress in our lives positively and move on and pass the stress without wearing us down and leading to burnout. 

The most important aspect of having a solid social support system is our ability to communicate positively and effectively.  We discuss what strong communication is. 

We also define how loneliness is measured and the risks associated with feeling lonely. 

Finally, we discuss one method of categorizing various communication methods: Think, Feel and Know.

 

Resources:

The Four Tendencies by Gretchen Rubin

The Five Love Languages by Gary Chapman

The UCLA Loneliness Scale

Loneliness and neuroendocrine, cardiovascular, and inflammatory stress responses in middle-aged me and women

Think Feel Know, Communication Tool

There are so many ideas for anti-burnout routines, but if you google this term, all you'll generally find is a list of bullet points with things like "do more self-care", "take a break" and "go to sleep".

All of those are true.

But today I'm going to bring you insight to five of the anti-burnout routines that have supported myself, my partner (Ben!) and our family unit through the last number of years. I hope you find inspiration in these ideas, and take the advice of building routines and rhythms over a long period of time to support your goals. 

1. Protein Prep Favourite Recipes Include:  Buttermilk Chicken Chinese Five-Spice Pork Marinade Reverse-Sear Steak

2. Put A Timer On It!

3. Teach, Don't Do

4. Make Mornings Less Chaotic

5. Communicate in the other person's language

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside. 

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

 

Let's Be Friends!

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There are three words that have been percolating and turning over and being said and verbalized multiple times a day over the last number of weeks in my office. Both to myself and to the people sitting with me. 

Those three words are "Grace Over Guilt", and the awareness of those three little words are what brought me (and you!) into today's podcast. 

Three Takeaways:  1. Guilt can snowball, but so can Grace. 2. The feeling or emotion of guilt is really just our bodies bringing an awareness to something, we can choose to let it stay as guilt or we can work to add another layer - I like Grace as layer #2. 3. We don't have to fix anything, we just have to not ignore it. 

Let's Be Friends!

Leave a Review on Apple Podcasts Leave a Review on Spotify Full Shownotes Get On The Clinic Waitlist  Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside. 

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street

 

Have you ever experienced burnout, or the feelings of burnout, and thought to yourself, oh! I wish I had a plan in place to help me avoid getting to this place?

Today's podcast is all about to create a burnout prevention plan. That …. actually works. No bath bombs, candles or trips to the spa here friends. Nope. Today’s podcast is all about designing a plan that you can set in motion at any time.

We did a podcast about this back in 2020/2021, but I figured an update was in order, so please enjoy :) 

STEP ONE: Identify your warning signs

STEP TWO: Identify your support squad

STEP THREE: Create bumper boundaries 

STEP FOUR: Develop healthy habits

STEP FIVE: Make it sustainable

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside. 

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

 

Let's Be Friends!

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

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The world tells us: Work is important; we need to reply: Rest is important too.

I’d like to change an idea in your head today. And it’s an idea that you probably didn’t realize how engrained it had become… that the idea of rest, and the idea of work, are not opposites. In fact, they are partners.

Welcome to the Superwoman Code, friends. Where I strive to give you a little glimpse into how to make your health work for you, not against you. And today, that glimpse involves changing your definition of rest. Because, for most of human history, rest – time in which we can recharge the mental and physical batteries we use while labouring – was prized as a gift.

Here are the Seven Ways To Rest Well I talk about in today's episode. 

1. Take rest seriously

2. Establish clear boundaries 

3. Treat rest as a skill

4. Craft a daily schedule layering work and rest

5. Practice deep play

6. Don't neglect sleep and naps

7. Encourage others to rest with you

 

Happy resting, Superwomen!

 

PS - the episode on the Say-Do Gap for those of you who want it!

 

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside. 

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

Let's Be Friends!

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

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If there's anything that Burnout creates trouble for, it's decision making. Call it what you will; decision-fatigue, analysis paralysis, I-don't-have-enough-brain-power-for-this. Whatever you want!

But the fatigue that accompanies burnout can very well make your ability to make a rational decision difficult. And during those early stages of burnout, you need to know that you will be able to make decisions at work perfectly fine - it's the decisions at home that go down hill first. 

Anyone else ever have a meltdown over not being able to decide what to have for dinner? No... just me? Ok then... 

Today's three tips on the podcast to support your ability to make decisions when you're burnt out include:  1. practicing making decisions without using False Urgency  2. remove guilt and other emotions from your decision making process 3. create a "rule" to support your decision making that ensures you use less energy (not more!) 

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside. 

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

Let's Be Friends!

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

A Cornerstone Naturopathic Inc Production

I am so excited to welcome Dr. Jody Carrington to today's episode of The Superwoman Code! Jody is a wealth of knowledge, a psychologist by training and is obsessed with understanding how we create a community. Jody focuses much of her work around reconnection – the key to healthy relationships and productive teams.

Jody just launched her latest book (you can check it out on Amazon and Chapters Indigo) and she is gearing up to change the way we think about each other. And it starts with connection. 

On that connection note, I'm getting pumped up to see Jody LIVE in person in Halifax during her book tour, and there's still a few spots left (you'll get a ticket AND a copy of her book!) and I'd love to see you there. If you're not in Halifax, you'll still get to see her at one of her tour dates. I'll report back later, but I don't think we're going to be disappointed. 

I hope you enjoy today's episode, I know I laughed hard (and reflected hard) during this recording. 

xo

Tour Dates & Tickets:

Toronto | January 28 | Glenn Gould Studio | 7 PM  SOLD OUT Halifax | February 1 | Bella Rose Arts Theatre | 7 PM Vancouver | February 4 | The Cultch’s, York Theatre | 7 PM  SOLD OUT Saskatoon | February 11 | Broadway Theatre | 2 PM Saskatoon | February 11 | Broadway Theatre | 7 PM  SOLD OUT St. John’s | February 20 | LSPU Hall | 7 PM  SOLD OUT NYC | March 14 | Manhattan | 7 PM Winnipeg | May 15 | Museum of Human Rights | 7 PM Calgary | May 24 | Martha Cohen Theatre | 7 PM  SOLD OUT

 

Let's Be Friends!

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

A Cornerstone Naturopathic Inc Production