The Superwoman Code

Dr. Ashley Margeson, ND

Searching for the most kickass version of yourself? Each episode we dive into the science of lifestyle to bring a little inspiration to your life - from periods, to mental health, to relationships and to the Superwomen walking among us; The Superwoman Code is a raw and real deep dive into thriving in the modern day world. Join host and Naturopathic Doctor, Dr. Ashley Margeson; natural women's health expert and hormone whisperer as she navigates the world of women's health and shares her experiences, research and favourite wines (of course!) to help you become the Superwoman you always knew you could be - on your own terms.

  1. NOV 7

    146: Mental Health Matters - A Conversation With Starr Cunningham

    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: Mental health isn't black + white; your early warning signs are individual. Build a circle of trust that can reflect what they notice—kindly. Lead with language like "I've noticed…" to start safer conversations. Community solutions work best when communities define the need. You can support the work right now via Gala tickets and Messages of Kindness.

    27 min

  2. OCT 23

    144: Perimenopause - The Change Before The Change

    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 What perimenopause actually is, and why it can last 7–10 years. Why hormones don't decline smoothly — and what that means for your mood, sleep, and energy. The lesser-known symptoms of perimenopause (like joint pain, rage, and brain fog). Why energy crashes are about more than hormones — they're about hormones + responsibility + culture. Three practical tools: cycle tracking, nervous system support, and reframing the story. Quotable Moments 💬 "Perimenopause is a change in your system — but you're not supposed to feel like shit as that shift happens." 💬 "Perimenopause is a rollercoaster because it's the collision of biology and life load." Resources & Links 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax 📲 Follow Dr. Ashley on Instagram: @drashleymargeson 👋 Meet Dr. Ashley at the Atlantic Menopause Show Takeaway Challenge 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.

    13 min

  3. OCT 16

    143: Why Decision Fatigue Is Draining You Before Noon — And How to Stop It

    Episode Summary Ever felt like deciding what's for dinner at 4 p.m. is the hardest thing you'll do all day? That's not a sign of laziness or poor planning — it's decision fatigue. In this episode of The Superwoman Code, Dr. Ashley Margeson ND explains why your brain feels maxed out before noon, how hormones amplify that exhaustion, and the practical steps you can take to lighten the mental load. From judges denying parole cases to the invisible mental labour of remembering bake sales and toilet paper runs, decision fatigue affects us all. But here's the good news: there are ways to reduce its impact without moving off-grid or giving up joy in your life. What You'll Learn in This Episode What decision fatigue actually is — and why it's not about laziness. How tiny, everyday choices drain your "burnout bank account." Why hormones can make decision fatigue worse in the week before your period. The science behind irritability, procrastination, and brain fog when you're decision-depleted. Practical strategies to reduce decision fatigue, from automating basics to cycle-aware planning. Three simple takeaways to start protecting your brain energy right now. Quotable Moments 💬 "Decision fatigue isn't about laziness. It's your brain hitting overdraft fees before dinner." 💬 "It's not you. It's your brain juggling decision fatigue on top of two hormones taking a nosedive." 💬 "Every simplified decision is a deposit back into your bank account." Resources & Links 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax 📲 Follow Dr. Ashley on Instagram: @drashleymargeson Takeaway Challenge This week, pick one thing to automate, one micro-rule to try, and one decision to offload. Notice how your brain feels.

    12 min

  4. OCT 9

    142: The Burnout Bank Account: Four Red Flags You're Overdrawn

    Episode Summary Ever caught yourself staring at the toaster, totally blank on whether you actually pressed the button? (Same.) That moment of mental buffering is a red flag that your burnout bank account might be in overdraft. In this episode of The Superwoman Code, Dr. Ashley Margeson ND walks you through the four warning signs your energy reserves are running low: decision fatigue, irritability, brain fog, and emotional reactivity. With relatable stories (yes, even cold toast), science-backed explanations, and practical ways to refill your account, this conversation will help you recognize burnout signals early and respond with compassion instead of self-criticism. What You'll Learn in This Episode How the burnout bank account helps explain energy withdrawals and deposits. Why decision fatigue is your brain's overdraft notice, not a character flaw. The chemistry behind irritability when you're stressed and depleted. Why brain fog is your body rationing energy to survival mode. How emotional reactivity (snapping, crying, or feeling flat) is tied to capacity, not weakness. Simple ways to start making small daily deposits to rebuild your reserves. Quotable Moments 💬 "Decision fatigue isn't about laziness. It's literally your brain's version of overdraft fees." 💬 "Brain fog isn't a personality flaw — it's your body budgeting energy." 💬 "Small deposits compound. Thirty seconds here, five minutes there — they add up, just like pennies in a jar." Resources & Links 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax 👋 Connect with Dr. Lindsey & the Cornerstone Team at the Atlantic Menopause Show on October 17 in Halifax 📲 Follow Dr. Ashley on Instagram: @drashleymargeson Takeaway Challenge This week, notice the red flags: decision fatigue, irritability, brain fog, and emotional reactivity. Then choose one daily deposit — a walk, an earlier bedtime, a slow lunch away from your desk — and give your burnout bank account a boost.

    11 min

  5. APR 22

    141: Screens, Smartphones + the Three C's of Tech: How to Raise Conscious Digital Kids (and Adults)

    Technology is incredible—until it starts running the show. In this episode of The Superwoman Code, I'm joined by Jenna Poste, a tech expert, mom of two and co-founder of the Nova Scotia Chapter of Unplugged Canada, for a real, refreshing, and research-backed convo on how smartphones are impacting our kids, our brains, and our lives. We dive into how smartphones are changing social development, attention spans, and even play, and offer practical strategies for parents navigating the "when do we give them a phone?" moment (spoiler alert: you're not alone if you're feeling overwhelmed). This isn't about throwing tech out the window—it's about conscious choices, setting boundaries, and giving ourselves (and our kids) the tools to grow with technology instead of against it. Whether your kids are still in diapers or already in high school, this one's for you. And if you've ever found yourself doomscrolling before bed… same. Welcome to the club. 🧠 In This Episode: The difference between a phone and a smartphone Why we need to ask: What are we not doing when we're on our screens? The Three C's of tech: Create, Connect, Consume What the research says about smartphone use, anxiety, and attention How to delay giving your child a smartphone without feeling like the "mean parent" Why kids need risky play, awkward silence, and a little boredom How to approach screen time without guilt or constant battles A framework for parenting through tech with confidence and clarity 📱 Mentioned in This Episode: Unplugged Canada – unpluggedcanada.org Books: The Anxious Generation by Jonathan Haidt Devices/Tools: Pinwheel — kid-safe smartphones Garmin Bounce Watch Fongo (for home phones) Other orgs: Wait Until 8th, Smartphone-Free Childhood 💬 Your Superwoman Homework: Next time you or your kiddos reach for a device, pause and ask: Am I creating? Am I connecting? Or am I just consuming? Start there. It might just change everything. Join Jenna and the Unplugged Canada NS Chapter at their next event!  📩 Stay Connected: Loved this episode? Share it with a friend, tag us in your tech boundary wins, or drop into my DMs to tell me your thoughts. Let's keep the conversation going. 💬 Leave a Review on Apple Podcasts ⭐ Leave a Review on Spotify 📖 Full Show Notes 🩺 Get on the Clinic Waitlist 💌 Subscribe to The Superwoman Code Email List 📱 Follow @drashleymargeson on Instagram A Cornerstone Naturopathic Inc. Production

    44 min

  6. FEB 11

    141: Menopause at Work with Angela Johnson of sanoLiving

    Welcome to this week's episode of The Superwoman Code! Today, we're diving into an essential and often misunderstood topic: perimenopause and menopause. Joining me is Angela Johnson, CEO and co-founder of Sano Living, Canada's first comprehensive women's midlife health platform. Angela's passion for revolutionizing women's health stems from her own experience, and today, she's here to share insights that could change how we navigate this life stage, both personally and within our organizations. Key Takeaways In Today's Episode: Understanding Menopause in Today's World: Angela and I tackle the complex landscape of perimenopause and menopause, exploring why women today are demanding better care and why organizations should be paying attention. We discuss how today's midlife women are rejecting outdated norms and advocating for a proactive approach to their health. Angela's Personal Journey: We delve into Angela's story, starting with her early symptoms at 36 and her difficult experiences with both perimenopause and post-menopause. Her journey led her to discover gaps in women's healthcare and inspired her mission to create lasting change. Shifting Workplace Culture: Angela explains the economic and organizational impacts of menopause, emphasizing the need for policies that go beyond superficial fixes. We discuss how supporting women through these transitions is essential for employee retention, productivity, and equity in the workplace. What Employers Can Do: We cover practical solutions that employers can implement to support female employees, such as integrating holistic women's health programs into benefits packages. Angela highlights the importance of access to consistent, quality care and how it can transform workplace wellness. Sano Living's Impact: Angela shares how Sano Living is bridging the healthcare gap with a blend of in-person and digital solutions. The platform includes licensed practitioners and a free virtual health assistant called Sano, providing accessible and credible menopause information. Taking Action: Whether you're an individual seeking support or an HR professional looking to improve workplace policies, Angela's insights provide actionable steps for change. We also discuss the importance of advocating for better benefits and using the tools available to navigate this life stage with confidence. Today's episode is a call to action: Let's support and empower women through every stage of life, prioritizing health and well-being in ways that matter Use the code SUPERCODE10 for 10% off, today!  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 A Cornerstone Naturopathic Inc Production

    33 min

  7. JAN 14

    139: The Secret to Beating Burnout: Embracing White Space

    Welcome to this week's episode of The Superwoman Code, where we're uncovering a game-changing secret weapon for combating burnout: white space. It's time to view intentional downtime as a necessity, not a luxury. Key Takeaways In Today's Episode: What Is White Space? We introduce the concept of white space—not as blank space on your calendar that makes you feel guilty but as intentional recovery time that's crucial for managing stress and burnout. The Science Behind Recovery We discuss research supporting the importance of recovery from stress, including findings that show how effective recovery is key to managing long-term stress loads and enhancing overall well-being. How to Create White Space Practical strategies for building white space into your day include starting small with 15-minute pauses, reassessing commitments to avoid over-scheduling, and using breaks effectively for recovery. Rethinking Productivity Myths We challenge the myth that constant productivity equals efficiency. Instead, white space allows for greater creativity, problem-solving, and meaningful work by giving your brain time to rest and recharge. Modeling White Space for Kids Over-scheduling affects children as much as it does adults. We highlight how unstructured playtime is essential for kids' development and how embracing white space can benefit the whole family. Today's discussion emphasizes that adding white space isn't about doing less; it's about doing what matters with more energy and focus. By intentionally prioritizing downtime, you're setting the stage for long-term well-being. Remember, white space isn't wasted time—it's essential time. Let us know how you're incorporating this into your life! 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 A Cornerstone Naturopathic Inc Production

    10 min

  8. 2024-12-31

    138: Embracing Winter

    Welcome to this week's episode of The Superwoman Code! As we close out the year and look ahead to the New Year, we're embracing a season all about reinvestment, restoration, and planned downtime: winter. Not just the physical winter with its cold and shorter days, but the metaphorical one that calls us to rest and recharge. So, as we ring in the New Year, join me as we explore how to bring a little more 'winter' into our lives and why it's essential for our well-being. Key Takeaways in Today's Episode: Embracing Winter's Rhythm: We discuss how nature shows us the necessity of rest—trees let go of leaves, and animals hibernate—yet we often resist this rhythm. What if we allowed ourselves to rest and reset for the year ahead? The Power of Intentional Rest: Rest isn't laziness; it's an investment in our future selves. Studies show downtime enhances creativity, problem-solving, and emotional well-being. We dive into how to implement meaningful rest as we step into a new chapter. Practical Winter Wellness Tips: From boosting your mood with outdoor walks to savoring cozy moments inspired by the Danish concept of 'hygge,' we explore ways to stay well and grounded. Think fairy lights, warm drinks, and nourishing meals that set a comforting tone for the New Year. Movement in Winter: Staying active in the colder months is crucial. We discuss mood-boosting, simple exercises like yoga, brisk walks, and even dance parties to keep energy levels up as we kick off a fresh start. Nourishing Winter Foods: We chat about balancing comfort food cravings with nutrient-rich options like omega-3-rich meals and hearty stews that nourish and sustain energy, preparing us for the year to come. Creating Winter Rituals: Rituals bring meaning to our daily routines. From gentle morning moments to calming evening practices, we talk about ways to make this season—and the start of the New Year—feel intentional and restorative. Today's episode is an invitation to slow down, reflect, and invest in your well-being as we embrace a fresh start. Remember, winter isn't a time to push harder; it's a time to rest and prepare so we can thrive in the seasons ahead. Thank you for joining me on The Superwoman Code. Here's to a restful, intentional start to the New Year. Stay warm, stay well, and remember, you've got this! 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 A Cornerstone Naturopathic Inc Production

    9 min
See All (145)

4.9
out of 5
76 Ratings

About

Searching for the most kickass version of yourself? Each episode we dive into the science of lifestyle to bring a little inspiration to your life - from periods, to mental health, to relationships and to the Superwomen walking among us; The Superwoman Code is a raw and real deep dive into thriving in the modern day world. Join host and Naturopathic Doctor, Dr. Ashley Margeson; natural women's health expert and hormone whisperer as she navigates the world of women's health and shares her experiences, research and favourite wines (of course!) to help you become the Superwoman you always knew you could be - on your own terms.

Information

  • Creator
    Dr. Ashley Margeson, ND
  • Years Active
    2019 - 2025
  • Episodes
    145
  • Rating
    Explicit
  • Copyright
    © (c) The Superwoman Code
  • Show Website
    The Superwoman Code

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