The Superwoman Code
Episodes
146: Mental Health Matters - A Conversation With Starr Cunningham
07 Nov 2025
Contributed by Lukas
What does mental health really mean? Ashley sits down with Starr Cunningham, President & CEO of the Mental Health Foundation of Nova Scotia, to talk a...
144: Perimenopause - The Change Before The Change
23 Oct 2025
Contributed by Lukas
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), wh...
143: Why Decision Fatigue Is Draining You Before Noon — And How to Stop It
16 Oct 2025
Contributed by Lukas
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 plan...
142: The Burnout Bank Account: Four Red Flags You're Overdrawn
09 Oct 2025
Contributed by Lukas
Episode Summary Ever caught yourself staring at the toaster, totally blank on whether you actually pressed the button? (Same.) That moment of mental b...
141: Screens, Smartphones + the Three C's of Tech: How to Raise Conscious Digital Kids (and Adults)
22 Apr 2025
Contributed by Lukas
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 ...
141: Menopause at Work with Angela Johnson of sanoLiving
11 Feb 2025
Contributed by Lukas
Welcome to this week's episode of The Superwoman Code! Today, we're diving into an essential and often misunderstood topic: perimenopause and menopaus...
139: The Secret to Beating Burnout: Embracing White Space
14 Jan 2025
Contributed by Lukas
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 t...
138: Embracing Winter
31 Dec 2024
Contributed by Lukas
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 rei...
137: Developing Mindfulness with Meghan Weber
17 Dec 2024
Contributed by Lukas
Welcome to this week's episode of The Superwoman Code! Today, we're exploring the art of mindful photography and its role in reducing stress and promo...
136: Squish The Peas with Hasan Merali
10 Dec 2024
Contributed by Lukas
Welcome to this week's episode of The Superwoman Code! Today, we dive into a conversation with Dr. Hasan Merali, a pediatric emergency medicine doctor...
135: Holiday Burnout
03 Dec 2024
Contributed by Lukas
Welcome to this week's episode of The Superwoman Code, where we address a common holiday struggle: burnout. In today's episode, we explore how to shif...
134: Coping Versus Recovering
19 Nov 2024
Contributed by Lukas
Hey friends! After a little break, we're back with a conversation that could change how you think about stress and resilience. We're diving into the c...
133: You're Not Supposed To Do It All
09 Apr 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we tackle the myth that threatens our well-being: the belief that we should and can do it...
132: Building A Burnout-Proof Meal Plan
26 Mar 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we tackle the often overlooked yet crucial aspect of daily living: meal preparation. Toda...
131: Cultivating Curiosity (Happy Birthday Dr. Ash!)
12 Mar 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and ...
130: Why Am I So Tired?
27 Feb 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we delve into the complexities of managing fatigue in our fast-paced lives. Today, we're ...
129: The Power Of Lifting Others Up
13 Feb 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we explore effective strategies for navigating the complexities of life as a modern woman...
128: Burnout Prevention Strategies For When You Can't Just *Quit*
23 Jan 2024
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we explore practical strategies for overcoming life's challenges and thriving. In today's...
127: Decreasing Holiday Burnout
19 Dec 2023
Contributed by Lukas
Welcome to this week's episode of the Superwoman Code, where we dive into strategies for designing a life that works for you, not against you. Today, ...
126: Creating Capacity To Build Energy
21 Nov 2023
Contributed by Lukas
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 ...
125: How to Develop a SHTF Plan (Burnout Support)
17 Oct 2023
Contributed by Lukas
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...
124: PMS Research Update (Food, Movement & Stress)
10 Oct 2023
Contributed by Lukas
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 an...
123: Creating Time & Reducing Burnout Risk
03 Oct 2023
Contributed by Lukas
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 y...
122: Defining Your Season of Life
26 Sep 2023
Contributed by Lukas
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 he...
121: This Is Your Gut on Menopause with Nishta Saxena, RD
23 May 2023
Contributed by Lukas
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 ...
120: Making Your Gut Glow with Bend Beauty Founder Marc St. Onge
09 May 2023
Contributed by Lukas
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 f...
119: Burnout & Your Gut
02 May 2023
Contributed by Lukas
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! To...
118: Why Strong Communication Is Important For Burnout Prevention
11 Apr 2023
Contributed by Lukas
Today we are talking about communication and its importance in preventing and treating burnout in relation to our social support systems. The stronger...
117: 5 Anti-Burnout Routines I Live By
28 Mar 2023
Contributed by Lukas
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 ...
Ep 116: Grace Over Guilt
07 Mar 2023
Contributed by Lukas
There are three words that have been percolating and turning over and being said and verbalized multiple times a day over the last number of weeks in ...
115: Building a Burnout Prevention Plan (Updated!)
14 Feb 2023
Contributed by Lukas
Have you ever experienced burnout, or the feelings of burnout, and thought to yourself, oh! I wish I had a plan in place to help me avoid getting to t...
114: How To Rest Well
07 Feb 2023
Contributed by Lukas
The world tells us: Work is important; we need to reply: Rest is important too. I'd like to change an idea in your head today. And it's an idea that...
113: Decision Making During Burnout - 3 Tips To Help
31 Jan 2023
Contributed by Lukas
If there's anything that Burnout creates trouble for, it's decision making. Call it what you will; decision-fatigue, analysis paralysis, I-don't-have-...
112: Feeling Seen with Dr. Jody Carrington
24 Jan 2023
Contributed by Lukas
I am so excited to welcome Dr. Jody Carrington to today's episode of The Superwoman Code! Jody is a wealth of knowledge, a psychologist by training an...
111: A Shift Work Environment That Reduces Burnout Risk
17 Jan 2023
Contributed by Lukas
Today's episode is PART ONE of a shift worker focus. This is for the nurses, the paramedics, the janitors and cleaning staff, and those of us who work...
Ep 110: Your Burnout Bank Account
10 Jan 2023
Contributed by Lukas
I want you to have a financially stable 2023. Not in an actual monetary sense (though I do technically want that), but in an energy sense. Most of t...
109: Why Diets Don't Work with Camille Martin, RD
06 Sep 2022
Contributed by Lukas
The title of this episode says it all. Diets Don't Work. First of all, I really dislike the word diet, and so does my guest today, Camille Martin....
108: On Buying Local with Brianna Hagell
01 Sep 2022
Contributed by Lukas
I love Brianna. There. I said it. I love her work (hello founder of Vessel Meats - probably the best local butcher shop in the HRM, and Nova Scot...
107: Self Care For New Parents with Ashley Cooley
30 Aug 2022
Contributed by Lukas
New baby? No sleep? Feel like you don't know what you're doing? I hear you, and so does our guest on The Superwoman Code today, Ashley Cooley. ...
106: On Ditching Control with Kris Rice
25 Aug 2022
Contributed by Lukas
When it comes to dealing with her own burnout, and taking care of a child who needed a little bit of extra support, Kris Rice somehow figured somethi...
105: Inspiring Your Relationship With Food with Michelle Yandle
23 Aug 2022
Contributed by Lukas
If there's anything I love, it's an episode about food. And who better to talk about that with than Michelle Yandle! Michelle is an entrepreneur, nu...
104: Your Mental Health Toolbox with Sam Madore
20 Aug 2022
Contributed by Lukas
Picture this. Something isn't working quite right in your place of living. Maybe it's a squeaky door, a dripping faucet or you've finally decided to...
103: We're Back (and what's coming next)
20 Aug 2022
Contributed by Lukas
Hi friends, It's been a quick minute, or rather a few months. Between managing my own almost Stage Two Burnout, and focusing on a few necessary t...
102: Using Predictive Maintenance To Support Active Rest
05 Apr 2022
Contributed by Lukas
Today I'm talking about the difference between active rest and passive rest, and why there's a missing piece in the maintenance puzzle of health. ...
101: Birth Control Support with Reya Health
29 Mar 2022
Contributed by Lukas
2 years. The average time for women to find the right birth control for them. A Birth Control option that helps to manage symptoms, support heal...
100: Your Menstrual Cycle, Explained
22 Mar 2022
Contributed by Lukas
100 episodes, friends! 100 episodes of periods, hormones, fertility, burnout prevention and management under our belts to help make our health work...
099: How To Create A Burnout Prevention Plan
15 Mar 2022
Contributed by Lukas
Today I'm talking all about how to build your burnout prevention strategy. That thing. That's OH. SO. IMPORTANT. It involves five steps. 1. Reco...
098: Maintaining Movement Through Burnout with Tina Gayle
22 Feb 2022
Contributed by Lukas
Two movement episodes back to back! Last week I had the privilege of talking with Shaina Falcone about how to bring movement back into our lives, and ...
097: Bringing Back Movement with Shaina Falcone
15 Feb 2022
Contributed by Lukas
I am SO excited to welcome Shaina Falcone to today's episode of The Superwoman Code. To call Shaina a fitness instructor would be too simple. She is m...
096: Throw Me A Life Jacket!
08 Feb 2022
Contributed by Lukas
Have you ever felt so overwhelmed that you literally fight with all your might to do what you need to do, only to realize you're in the exact same spo...
095: Why Hormone Testing Isn't Always The Best
01 Feb 2022
Contributed by Lukas
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 thei...
094: Why A Productivity Hangover Is A Tipping Point To Burnout
25 Jan 2022
Contributed by Lukas
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 mornin...
093: Building Adaptability Into Your Life With Nicole Lapierre
18 Jan 2022
Contributed by Lukas
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....
092: Subtraction Before Addition
11 Jan 2022
Contributed by Lukas
Today on the podcast I'm going to walk you through why subtraction is more important than addition. Why? Because subtraction helps you create s...
091: How To Name What Matters Most
04 Jan 2022
Contributed by Lukas
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 helpin...
090: How To Build A Hormone Healthy Meal with Megan Hallett
30 Nov 2021
Contributed by Lukas
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, resea...
089: Using Your Hormones To Maximize Your Performance with Dr. Mandy Swinden, ND
23 Nov 2021
Contributed by Lukas
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,...
088: Talking All Things Pelvic Floor Health with Maria Radelich, MScPT
16 Nov 2021
Contributed by Lukas
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 sp...
087: Supporting Your Pelvic Floor & The Core Collective with Natasha Smith Welsford
09 Nov 2021
Contributed by Lukas
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 k...
086: On Creating Your Legacy with Tracy Hornik & Jessica Wright of She's On Top
02 Nov 2021
Contributed by Lukas
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 a...
085: Eating Right for Burnout Recovery with Amanda Shrake, RD
27 Oct 2021
Contributed by Lukas
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 po...
084: Natural Cleaning Solutions with Natacha Rey
12 Oct 2021
Contributed by Lukas
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 vir...
083 AMA - How Do I Track My Cycle Without A Period?
07 Oct 2021
Contributed by Lukas
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, ovulatio...
082: Building Resilience With Dr. Jenny Liu
05 Oct 2021
Contributed by Lukas
The missing piece of the Burnout conversation might just lay with a Canadian Researcher at Ryerson University. Superwomen, meet Dr. Jenny Liu, Ph...
081: The Top Foods For Hormonal Health
21 Sep 2021
Contributed by Lukas
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 loo...
080: Beating Burnout By Redefining "Good" & "Bad"
14 Sep 2021
Contributed by Lukas
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...
079: A Fancy Spatula Doesn't Make You A Better Cook (A Less Becomes More Episode)
31 Aug 2021
Contributed by Lukas
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...
078: Finding Our Turning Point with Priya Sam
24 Aug 2021
Contributed by Lukas
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...
077: This Is Your Brain On Burnout
17 Aug 2021
Contributed by Lukas
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...
076: Why You Cannot Un-Toast Toast (A Burnout Conversation)
10 Aug 2021
Contributed by Lukas
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 ...
075: The Hat Revolution is FINALLY Here with Ponyback Inc Founder Stacey Keller
03 Aug 2021
Contributed by Lukas
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...
074: Your Pre-Period Headache, Finally Explained
27 Jul 2021
Contributed by Lukas
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 ...
073: A Coffee Alternative That Finally Works
20 Jul 2021
Contributed by Lukas
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 w...
072: How To Build Your Healthcare Board Of Governors
13 Jul 2021
Contributed by Lukas
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 ...
071: How To Talk To Your Partner About Burnout with Dr. Ben Connolly, ND
06 Jul 2021
Contributed by Lukas
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 ...
070: Creating Art & Finding Community with Courtney Senior
29 Jun 2021
Contributed by Lukas
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 m...
069: Using Emotional Intelligence As A Superpower with Corina Walsh
22 Jun 2021
Contributed by Lukas
Corina Walsh is on a mission to change workplace culture, starting in the middle. What do I mean by that? She leverages emotional intelligence, re...
068: Using Your Love Language To Build A Self Care Plan
15 Jun 2021
Contributed by Lukas
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 ...
067: Why Work-Life Balance Is A Myth
08 Jun 2021
Contributed by Lukas
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. ...
066: This Is Your Pandemic Brain on Steroids with Dr. Dayna Lee Baggley, Ph.D., Registered Psychologist - Sponsored by the NS Government
04 Jun 2021
Contributed by Lukas
Are you forgetting things? Stumbling over your words? Feeling exhausted? Not wanting to do anything but feeling wired all the same? Turns out, your ...
065: What We've Learned About Vaccine Preventable Diseases And How We Apply That To COVID-19 with NACI Vice-Chair & NS Deputy Chief Medical Officer of Health Dr. Shelley Deeks, MD - Sponsored by the NS Government
03 Jun 2021
Contributed by Lukas
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,...
064: On Exercise, Endorphins & Building a Community Online with Suzi Fevens
02 Jun 2021
Contributed by Lukas
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 mo...
063: How To Talk To Your Doctor About All Your COVID-19 Questions with Dr. Sarah Fraser, MD - Sponsored by the NS Government
01 Jun 2021
Contributed by Lukas
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. S...
062: Are Your Menstrual Cycles & Your Immune System Linked? Sponsored by the NS Government
31 May 2021
Contributed by Lukas
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 ...
061: Dying To Be A Good Mother with Heather Chauvin
18 May 2021
Contributed by Lukas
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 bein...
060: Are You Wired & Tired? Here's How To Fix It
11 May 2021
Contributed by Lukas
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. ...
059: Understanding The Skin & Hormone Connection with Dr. Jen Newell, ND
04 May 2021
Contributed by Lukas
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 whe...
058: Why Your Sex Drive Drops When You're Burnt Out
27 Apr 2021
Contributed by Lukas
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 ne...
057: Supporting Your Fertility Journey with Fertility Matters Canada Executive Director, Carolynn Dubé
20 Apr 2021
Contributed by Lukas
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 experiencin...
056: Productivity Hacks Using Your Hormones
13 Apr 2021
Contributed by Lukas
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 ...
055: Do Your Hormones Make You Gain Weight? With Dr. Jordan Robertson, ND
30 Mar 2021
Contributed by Lukas
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 ...
054: The Weight & Stress Conversation You've Always Needed To Hear
23 Mar 2021
Contributed by Lukas
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 ...
053: The Burnout Epidemic with Jennifer Moss
16 Mar 2021
Contributed by Lukas
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 Bus...
052: How To Support Your Cortisol During Burnout
09 Mar 2021
Contributed by Lukas
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'...
051: How To Engage With Joy - The Birthday Episode
04 Mar 2021
Contributed by Lukas
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 ye...
050: How To Cycle Sync Your Self Care
23 Feb 2021
Contributed by Lukas
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 ...
049: The Importance Of Good Sleep with Lindsay Lewis
16 Feb 2021
Contributed by Lukas
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 recoveri...
048: How To Juggle It All & Not Burn Out
09 Feb 2021
Contributed by Lukas
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 s...
047: How Burnout Destroys Your Motivation
02 Feb 2021
Contributed by Lukas
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 int...
046: How Your Thyroid Responds To Stress
26 Jan 2021
Contributed by Lukas
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 ...