The Superwoman Code

Mesmerizing doesn't even begin to explain what Courtney Senior does with a canvas and paint.  She is a Toronto-based artist, marketer by trade, and magician when it comes to making all my 80's neon dreams come true. This is in fact a true statement, one of her pieces hangs in my house and another in the clinic. I have been in love with her work since she found her way into my Instagram Reels, and...

Corina Walsh is on a mission to change workplace culture, starting in the middle.  What do I mean by that?  She leverages emotional intelligence, research and her own story to support companies, teams and managers in creating an environment that increases productivity and employee satisfaction.  She is driven by herown vision of helping leaders reach RADICAL levels of engagement in their own compa...

Everyone gives and receives love differently. And I'm not just talking about relationships…I'm talking about self love, too! Your love language can also translate into a self care love language, which helps us avoid burnout.  This theory came to me in a patient appointment, and I'm so excited about it. In short, your love language is the way that you receive love the best. There are five love lang...

Have you ever been asked, how do you do it all? Or maybe you ask people that, either in your head or outloud. If you have, this episode is for you.  We tackle the idea of work-life balance. Why it's a myth, and what you can do to integrate your work and your life so that they positively impact each other.  Plus, there's a huge takeaway for you at the end of this episode, so that you can start to i...

Are you forgetting things? Stumbling over your words? Feeling exhausted? Not wanting to do anything but feeling wired all the same?  Turns out, your pandemic brain has been firing on all cylinders and this, right now, is the result. It's called languishing, and it's a form of Burnout.  Today on the podcast, I'm joined by Dr. Dayna Lee Baggley, Ph. D., Registered Psychologist, to discuss exactly wh...

When you want to understand vaccines, you go straight to the woman in Nova Scotia, if not Canada, who understands their impact the most.  Superwoman, I have never cried on a podcast before. I cried at the end of this podcast. It was so real, so human, and so full of empathy that my soul was touched. If there is a time to support women who are doing amazing things, this is it. And Shelley Deeks is...

I think Suzi Fevens may be one of my favourite people in the world. She's energetic, charasmatic, sarsastic, witty and obsessed with helping people move their bodies. She is a fitness, Zumba & yoga instructor living in the lovely Annapolis Valley, Canada. Her life revolves around yoga, tea, cats, lattes, her family and reading (not necessarily in that order!) Today on the podcast Suzi and I sat do...

Have you ever wondered what it's like to have an informed conversation with your medical team about a public health choice? Dr. Sarah Fraser does.  She's a family doctor and hospitalist here in Nova Scotia who has been front line on the COVID-19 Ward in Antigonish and Halifax. She thoughtfully gave us some of her time today to help us understand what that has been like, what she has learned, and m...

The answer is; sort of, we think.  Shockingly, this has not been well researched; and as we enter into our Five-Part Covid Wellness Series sponsored by the Nova Scotia Government, we decided it was an important conversation to discuss. The gist of it? Your menstrual cycle responds to changes in your immune system, including your stress reactivity, but it's not necessarily a bad thing. And in respo...

Do you feel stuck in a land of labels? "Mom." "Partner." "Daughter." "Business Owner." You are much more than your labels. You are a sacred human being first and foremost… with dreams, desires, and the divine right to live your life authentically. On your terms. However, it's easier said than done, right? That's why Heather Chauvin's new book, "Dying to Be a Good Mother" is so timely. Heather's li...

There is nothing worse than being exhausted throughout the day, only to climb into bed and "bing!" finally find that energy that plagued you all day.  It's a second wind, and it's brought to you by an imbalance of your cortisol creation. This is one of the hallmark signs of (longstanding) burnout.  Tune in to find out:  What the wired but tired feeling is  How the wired but tired feeling is caused...

There is only one woman I will talk to about my skin, face to face, - and she happens to live in Toronto, Ontario ... so it's a bit of a hike. But when I'm having a skin flare, the person I call is Jen Newell.  Jen is a Naturopathic Doctor in Toronto, the Co-founder and Healthy Beauty Curator at the Natural Derm Store and magic behind Connected Health And Skin on Queen Street in downtown Toronto. ...

It's time to talk about sex... or at least your bottoming out sex drive.    You and I both know that when you're burnt out, exhausted and just in need of not being touched, that you don't want to have sex. Today I'm going to walk you through the actual physiological reason as to why this happens, and how you need to cut yourself some slack as you recover from burnout.    Also, I talk about one of...

One of the loneliest times in our lives can come during fertility conversations; especially if you are one of the 1 in 6 couples in Canada experiencing infertility.  On today's episode, and in a special episode for Infertility Awareness Week (April 18-24, 2021) I'm sitting down with the Executive Director of Fertility Matters Canada, Carolynn Dubé. She and I get into an amazing discussion around i...

This is biohacking to the enth degree... using what's already in your body - your hormones.    Your hormones are your body's ultimate hack. In this episode, you'll be introduced to how to harness your estrogen, progesterone and, yup, testosterone to support your productivity goals at work, with your personal life and maybe even your side hustle.    This is how you work smarter to get sh*t done, no...

Are your hormones making you gain weight? Meet one of the woman who inspires me every day. Naturopathic Doctor, Dr. Jordan Robertson.  She is one of the leading Naturopathic Doctors in the country, she is a research nerd, she HATES cauliflower rice, and she pushes me to do better every day. She also understand hormones in a way that makes me want to do better. Today's episode of The Superwoman Cod...

One of the most common conversations I have in my office is around the connection between stress and weight. It's a conversation that soooooo many of my patients tip-toe around. In a whisper voice saying, "oh, and I think I've gained some weight..."   Weight changes are an important part of the conversation - especially when you haven't changed anything else in your life. And most of the time, whe...

Today on this episode of The Superwoman Code, we are joined by Jennifer Moss.  She is a published author, speaker, start-up cofounder and Harvard Business Review author who is just as obsessed with understanding burnout as Dr. Ashley is.  This conversation is one for the history books.  In this episode, Jennifer and Dr. Ashley dive into why burnout is so misunderstood, the role that your companies...

It's easy to talk about supporting your body when you're feeling good. But what about what happens when you're in the middle of burnout, when you don't want to get out of bed, when you're exhausted and mood swingy and blah?  Today's episode is built just for that. The simple tools and techniques you can use to support yourself when you're in the middle of burnout. So that you can bounce back bette...

The birthday episode is something I always look forward to, but this year was different. This episode was hard to record, because a week after last year's birthday episode the whole world... you know... went into lockdown. So, when it comes to thinking about where growth has been and what lessons I have learnt; let's just say my 30's have been a little rough.    Or maybe they haven't.   There was...

I believe that good self-care is preventative in nature, just like good health care.  Today on the podcast, I'm walking you through how you can sync your self care to different parts of your hormonal cycle. From how you can optimize your exercise and nutrition in your highly energetic follicular phase, to how you can support the huge hormonal fluctuations that come with your luteal phase.  Turns o...

How important is sleep? It's one of the most common areas my patients and I dive into in our appointments. If you're not sleeping, you're not recovering. But... what happens when there are external events impacting your ability to sleep well? Like... kids waking up? Today on the podcast I sit down with Certified Sleep Consultant, Lindsay Lewis, to discuss sleep patterns in kids, why building a sle...

If there's anything I've learnt from literally treating thousands of women for burnout it's that the women who are "doing it all" are really good at setting boundaries, and knowing which balls will bounce when you drop them, and which ones will break.  Today on the podcast I'm talking about balls... the kind we juggle.  Tune in to learn more about one of the ways I've structured my life to support...

This episode should also probably be titled "how to find motivation when you're totally burnt out without burning yourself out more".  As we jump into this episode I'm chatting all about the sciencey stuff - like cortisol, adrenaline and your cortisol awakening response, and some really important theories around structuring your day.  These theories include the knowledge behind decision fatigue, t...

One of the first things that gets tested when we feel tired, off, anxious, overwhelmed or feel like our hormones are out of balance we always like to look at the thyroid.  When it comes to the thyroid, we use your thyroid as a canary in the coal mine when it comes to your hormones.  Why?  Because your thyroid responds to the environment in your body.  Today's episode is all about your thyroid. How...