The Superwoman Code

Tracy Hornik and Jessica Wright are the co-founders of She's On Top - a mentorship platform for women.

Today on The Superwoman Code I invite Tracy and Jessica to chat about fear, changing jobs through our lifespans and what they have learnt about creating a legacy.

This is a GOOD one, Superwomen!

Connect with She's On Top: Instagram LinkedIn Online

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

Ever try to change your diet, modify your fuel or try something new with food when you're in the middle of burnout? It's hard.

Today on the podcast, I'm joined by Registered Dietitian Amanda Shrake to chat all about how you should be grocery shopping, meal prepping and freezer planning when you're burnt out.

Hint - it's WAYYYYYY simpler than you think.

I'm so excited for you to listen to today's podcast, pop me a message on Instagram and let me know what you'll be implementing from today's episode!

A bit about Amanda:

Amanda Shrake is a Registered Dietitian who holds degrees in both psychology and dietetics/nutrition. Throughout her life, she has experienced a chronic illness (POTS), adrenal dysfunction, hormone issues, and extreme burnout. After everything she went through and learned, oftentimes the hard way, she has now made it her mission to help other women learn how to heal their burnout and support their hormones more effectively. Amanda helps them in her Nourished Hormones 1:1 Program through teaching her clients methods of functional nutrition, self-care, and lifestyle changes to get women feeling like their true selves again. She believes every woman deserves to feel good in their body, while gaining more energy and decreasing the stress so many women often put on themselves while just trying to make it through life!

If you would like to schedule a free twenty minute consultation with Amanda, you can click the link in her IG bio @nourished.hormones!

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

A year ago, I discovered a cleaning line that I fell in love with. The line, LemonAide, came in a box associated with a conference I was attending virtually through The Atelier Collective.

I threw out all my other natural cleaning products because, as much as I love them, they just weren't cutting it. And I switched my entire line to LemonAide.

Then I reached out to the founder of the company, and Maison Apothecare - a skincare line, and asked her to tell her story on The Superwoman Code.

Superwomen, meet Natacha Rey. The founder of Maison Apothecare and LemonAide, and a practicer of Radical Self-Care in all ways.

I hope you enjoy our conversation today. I know I did!

xo

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

How do you track your cycle if you don't get a bleed? A hormonal IUD doesn't stop you from ovulating, so yes - you're still experiencing PMS, ovulation pains, fluid retention and a high sex drive (at least you're supposed to be!) Today on our first AMA of The Superwoman Code, I explain how you can use your mood, bloating and even your bowel movements to help track where you are in your cycle. The key factor in this, though, is your basal body temperature - and I go through what happens to your temperature at each part of your cycle.

Have a burning hormone question yourself? Leave a comment on today's podcast post on instagram, and I'll answer it on the next AMA!

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

The missing piece of the Burnout conversation might just lay with a Canadian Researcher at Ryerson University.

Superwomen, meet Dr. Jenny Liu, PhD.

On today's episode, Jenny and I talk about the relationship between burnout and resilience, the difference between burnout and resilience, how resilience supports our ability to adapt and handle burnout, and what does it mean to focus on the "process".

You heard us, resilience is about a process, and you're about to find out ALL about it.

Special thanks to Stefanie, Chloe and the team at Halifax Paper Hearts for our updated branding - we are so excited to share it with the world and we cannot thank you enough for helping us elevate our work!

The Goods:Download The Resilience App Follow Dr. Jenny on Instagram Full Shownotes Get On The Clinic Waitlist Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

Welcome to one of my favourite office conversations... how are you fueling your body? Today on the podcast we touch on the trends you should be looking for when it comes to supporting your hormonal health via the food you consume.

We talk about fats, nuts and seeds, choline, vegetables (and the ongoing debate of whether you should eat organic - jury is out, btw), and the importance of carbohydrates.

If you want to learn how to take these ideas to build your plate check out this episode from 2020 titled "The Only Diet Advice You'll Ever Need"

See you next week, Superwomen!

xo, Dr. Ash

SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

Have you ever noticed that we jump very quickly to the idea that certain foods, movement, and decisions are either "good" or "bad"? And then we get ourselves in a little predicament where we've done everything we're supposed to be doing, but we aren't feeling better? That we maybe did too much, without questioning whether or not we actually felt better? That maybe, just maybe, your health plan shouldn't be defined by what worked for someone else, and instead by what feels and works best for your body?

This episode was inspired by Malcolm Gladwell's Revisionist History's deep dive into the Little Mermaid. Malcolm, if you're wondering, I'm happy to jump on board and discuss how this impacts our health with you.

SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

Today on the podcast I'm diving into a Ruthless Decluttering phenomenon (thank you Emily Ley and Mama Marg for the inspiration), and how taking a long, hard look at your inner kitchen junk drawer can help you design a burnout organizational plan that builds you up.

Clearly, I'm on a kitchen trend over the last few episodes.

But seriously - we all have that drawer in our kitchen where all the stuff goes. And then - instead of going through what we already have, we see the really pretty spatula in Homesense, and even though we already have 4 perfectly fine spatulas at home, we buy it.

Maybe the spatula represents something... maybe it will mean we become the girl who makes supper for herself and packs the leftovers for work, maybe it means we become the mom who makes cupcakes. Maybe it's just a spatula. But the point is, unless you've cleaned out your drawer and realized that you actually need a spatula (in which case, by all means, by the pretty spatula), you don't need to add another thing to the junk drawer.

Clean it out first, realize what you have and the gaps you'd like to fill.

Huh - turns out that applies to kitchen drawers and our lives...

Enjoy, Superwomen!

SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

I had so much fun with this episode, y'all! Priya Sam is a former reporter, news anchor and morning show host (you might have seen her co-hosting Your Morning on CTV for a while!) who is out to change the way we tell stories.

Fun fact, Priya was the first person to ever interview me on TV! I have MAD respect for this woman.

As a news reporter, Priya was all about getting to the bottom of the story, but the stories she loves to tell are about people who had done something extraordinary - whether that was making an unexpected pivot, overcoming an obstacle or tragedy or taking a leap of faith.

Now she's a Strategy Engineer for Hootsuite and the Host of Turning Point, her podcast showcasing the amazing stories of Canadians.

I highly suggest you tune in and subscribe to Turning Point, and I know you'll love her latest episode where she talks about her own Turning Point.

SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.

The Goods:Connect with Priya on Instagram Subscribe to Turning Point on Apple Podcasts Subscribe to Turning Point on Spotify Full Shownotes Get On The Clinic Waitlist Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production

Have you ever wondered what your brain is like on burnout?

From adrenaline cascades, to how long-term stress impacts the amygdala (the fear response part of your brain) and the prefrontal cortex (how you make decisions) - burnout can do a number on your brain.

In this episode, I dive into how this happens, and the research behind it.

Blix, E., Perski, A., Berglund, H., & Savic, I. (2013). Long-term occupational stress is associated with regional reductions in brain tissue volumes. PloS ONE, 8(6), e64065. doi:10.1371/journal.pone.0064065

Golkar, A., Johansson, E., Kasahara, M., Osika, W., Perski, A., & Savic, I. (2014). The Influence of Work-Related Chronic Stress on the Regulation of Emotion and on Functional Connectivity in the Brain. PLoS ONE, 9(9). doi: 10.1371/journal.pone.0104550

Golonka, K., Mojsa-Kaja, J., Gawlowska, M., & Popiel, K. (2017). Cognitive Impairments in Occupational Burnout - Error Processing and Its Indices of Reactive and Proactive Control. Frontiers in psychology, 8, 676. doi:10.3389/fpsyg.2017.00676

Lara, A. H., & Wallis, J. D. (2015). The Role of Prefrontal Cortex in Working Memory: A Mini Review. Frontiers in systems neuroscience, 9, 173. doi:10.3389/fnsys.2015.00173

Savic, I. (2013). Structural Changes of the Brain in Relation to Occupational Stress. Cerebral Cortex, 25(6), 1554–1564. doi: 10.1093/cercor/bht348

SPECIAL ANNOUNCEMENT! Our Ask Me Anything is starting in September. A Thursday short episode answering your hormone, burnout, and health questions. Leave us your question in a review on Apple Podcasts, Spotify, or the like and we'll pick one a week to answer! Plus, it helps us get the podcast into more people's hands.

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

Special Thanks ToProduction: Ben Connolly A Cornerstone Naturopathic Inc Production