The Superwoman Code

I don't particularly like trends where we make women feel like something is wrong with their bodies and then have them spend over $500.00 to test their hormones when they don't need it. There. I said it.  I'm going on a bit of a rant today about when hormone testing should be used, and when it shouldn't be.  You've heard me talk about reference points before in relation to burnout, and it's no dif...

Welcome to the world of Productivity Hangovers. You know, those days where you accomplish a virtual crap-ton of stuff, only to wake up the next morning feeling like crap?  Yeah.  Those are real.  They're also a sign that you're tipping towards burnout.  Today on the podcast I'm talking about what a productivity hangover is, how to avoid them, and why giving yourself small and consistent tasks each...

Find the elements of joy in your life and adapt to them.   This is one of the many things that Nicole Lapierre and I talked about on today's podcast. We talked about how to create space for yourself, how to support yourself through the unknown, and how to engage with your surroundings to adapt in a positive manner. Nicole's episode is something all of you need to hear. I hope you enjoy it as much...

Today on the podcast I'm going to walk you through why subtraction is more important than addition.    Why?  Because subtraction helps you create space within your capacity, which in turn creates space for you to add what truly matters most (go back and listen to episode 91 for those insights).   Sponsoring today's episode is an article by Nicole Pajer featuring yours truly on Burnout. Check it ou...

HAPPY 2022 FRIENDS!   I am so excited for y'all to listen to today's episode because it's the New Years Episode, and this year I'm focusing on helping all of you Name What Matters Most.    As you listen to today's episode, here's a few questions to think about:  What foods fuel you throughout the day? What are ways that I enjoy moving my body? What kind of sleep or amount of sleep do I need to fee...

I love getting to chat with people who walk the walk. A number of years ago, Megan was diagnosed with PCOS, and since then she's been searching, researching and building plans to help her support her hormones with food.    Megan has an amazing story, and I am so thankful that she joined me on today's podcast to talk about building a plate that supports your hormones, and how to find balance within...

Women are not small men.    This is a statement that Dr. Mandy Swinden, ND lives by every day. And she doesn't just talk about it with her patients, she lives it in her own life.    On today's podcast, I pick Mandy's brain about working out with your hormones, why your hormones can help you maximize your performance, and what you can be doing to support your recovery when you need it the most.  Ab...

Maria Radelich, MScPT is a pelvic floor physiotherapist who is slightly obsessed with the pelvic floor. And when I say slightly, I mean VERY. She's spent her entire career helping men and women support their pelvic floor as a physiotherapist, and then took that knowledge and built it into Pelvico Fitness & Rehabilitation - an app for moms and moms-to-be.  You'll get a lot from today's episode - so...

Today on the podcast I am joined by Registered Massage Therapist and founder of The Core Collective, Natasha Smith Welsford.  Natasha is one of the kindest humans I have ever met. And she is SO passionate about the pelvic floor and supporting women's bodies in all walks of life.  I invite you to pour yourself a coffee and listen to this amazing episode. Your breathwork, posture and pelvic floor ar...

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...

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...

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, a...

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...

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 "pro...

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 carbohydra...

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 sh...

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 stu...

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 sto...

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). Lon...

If you overtoast your toast, guess what, you can't untoast it. Toast... is toasted.  And burnout can do the same thing to your body.  There isn't a "cure" for burnout, and there isn't quick fix. But on today's episode I walk you through the  two most important things you can be doing to prevent an adrenaline crash.  Trust me when I say these are the two most critical things I do in my life to supp...

If you're like me, you've probably never found a hat that worked with a ponytail, or a bun, or messy and frizzy hair, or the "I totally haven't washed my hair in 3 days-stick it on top of my head-bun".  I had literally given up hope on finding a cute hat that fit my hair and my style AND kept me shaded from the sun.  Enter Stacey Keller. The founder and creator of the Ponyback Hat. She and her tea...

We're diving into one of the big topics of PMS today - pre-period headaches.    If you've ever experienced them before, they can be a doozie - from popping a medication, to battling through a migraine, or to just. not. feeling. well. a pre-period headache is not something to be messed with.   Or... maybe it is.   Today on the podcast, I dive into the two different forms of pre-period headaches. Th...

Superwomen, if you know me, you know I love my coffee routine beyond all belief. It's my morning rhythym, and the first sip is something I LOVE. And while it has never woken me up (darn fast caffeine metabolizer over here!), it is a flavour I love.  So, imagine my excitement when I discovered Sip Herbals coffee alternative. I'm always up for trying something new, but every coffee alternative I've...

I love sitting on Boards.  But I'm not talking about not-for-profit boards, company boards or university boards (and I've done those..). I'm talking about your health care board.  It's my favourite place to be. You should have a team of people built who you can call when you need. And you need to make sure that at least one of them acts as your Navigator. The person who you can make sure is keepin...

We are joined today by my partner in all things, Ben Connolly, to talk about the elephant in the room when it comes to burnout.  Communication.  In this episode we dive into why your partner is your best support in your burnout journey, how you canbe a sounding board for your partner, and how knowing your partners goals is integral for this to work.  We touch on unpaid labour and how that leads to...