The Superwoman Code

What if I told you that you didn't have to feel exhausted at the end of the day? And that by engaging in simple, and quick, deposits throughout the day, you could increase your capacity to actually engage in the things that truly make a difference for you, your energy ... and your life? On today's episode of The Superwoman Code I'm going to walk you through how you can increase your capacity to build yourself back from burnout.

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A SHTF Plan is one of my favourite preventative measures for Burnout, because it is a plan that makes NO sense to anyone but you. The whole goal of it is to be activated when Shit Hits The Fan.

This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need.

On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan.

As I mention in this episode, I use a few spotify playlists as part of my SHTF Plan. They're copied below :) Chill Out Playlist Create Magic Playlist Dance Party Playlist

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Ah, one of my favourite things to talk about - PMS

Today on the podcast, I'm bringing y'all up to speed on the new research around how stress, food and movement affect your physical and mental state before your period.

Takeaways: Perceived stress from the cycle before can make PMS in the following cycle worse Aerobic activity helps more with physical PMS symptoms, Yoga/Pilates helps more with mental PMS symptoms A well balanced, unprocessed nutritional intake is best long term, but more research is definitely needed in this area Research Quoted:

A post-phenomenological analysis of using menstruation tracking apps for the management of premenstrual syndrome - 2022 Association of Premenstrual Syndrome with Adiposity and Nutrient Intake Among Young Indian Women - 2022 Associations of premenstrual symptoms with daily rumination and perceived stress and the moderating effects of mindfulness facets on symptom cyclicity in premenstrual syndrome - 2023 Evaluation of the effectiveness of yoga in management of premenstrual syndrome: a systematic review and meta-analysis - 2022 Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials - 2020 Impact of nutritional diet therapy on premenstrual syndrome - 2023

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Do you feel like you have enough time?

Do you feel like you're constantly going through your day feeling rushed feeling overwhelmed and feeling like you just can't get it all done?

If you have ever feel that way, today's episode is for you.

On today's episode I'm going to talk about this magical little survival hormone known as adrenaline, how this plays into making decisions out of fear, our limbic system and why feeling like you're constantly running out of time triggers your burnout response.

Plus, a quote from Winnie the Pooh - The Hurrier I Go, The Behinder I Get... Anyone else ever feel that way?

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I am so unbelievably excited to enter our fifth season to chat about burnout, our seasons of life, hormones, and how all of that blends together to help us create a life that we are excited about living - on our own terms.

Today on the podcast, I'd like to introduce you to a concept I introduce so many of my patients to, and that is our Season of Life. We all have a season of our own life where there is a rhythm and a ritual and a routine within that seaon. Unlike the weather, our season of life isn't defined by what the calendar month is, our season of life is really defined by how much capacity we have at any given time.

I'm talking today about how to recognize your own season, how to contextualize the supports that your season needs, and how to cricitally think about what other people's seasons may look like as we grow together.

Have fun friends!

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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.

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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

A Cornerstone Naturopathic Inc Production

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

A Cornerstone Naturopathic Inc Production

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!

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

A Cornerstone Naturopathic Inc Production