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 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.

💬 “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.”

• 🎟️ Tickets to the Hormone Intelligence Event — November 6, Halifax

• 📲 Follow Dr. Ashley on Instagram: @drashleymargeson

This week, pick one thing to automate, one micro-rule to try, and one decision to offload. Notice how your brain feels.

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.

• 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.

💬 “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.”

• 🎟️ 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

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.

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.

• 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

• 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

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!

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

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!

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A Cornerstone Naturopathic Inc Production

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!

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A Cornerstone Naturopathic Inc Production

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:

1. 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?

2. 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.

3. 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.

4. 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.

5. 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.

6. 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!

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A Cornerstone Naturopathic Inc Production

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 promoting well-being. My guest is Meghan Weber of Mirror Form Foto, a seasoned photographer who has crafted a unique workshop centered around mindfulness and film photography. Get ready to see how stepping back from our digital lives can help us savor the magic of the present moment.

The Intersection of Mindfulness and Photography: Meghan shares how her meditation journey inspired her to create a mindfulness-focused photography workshop. We discuss how capturing images on film, with limited frames and no instant gratification, can ground us and elevate our everyday experiences.

The Power of Slowing Down: We delve into the beauty of using film photography to break away from perfectionism and embrace imperfections. Meghan explains how this art form invites us to connect deeply with our surroundings and be more intentional with our creative energy.

Practical Mindfulness Techniques: Discover the methods Meghan teaches, such as taking centered breaths and journaling before capturing a photo. These practices allow participants to immerse themselves fully in their environment, heightening their awareness and opening space for curiosity and wonder.

Mindfulness Beyond the Lens: Learn how these principles can apply to everyday moments, from navigating chaos at home to finding peace in mundane settings. We emphasize the importance of disconnecting from screens to reconnect with our world and the value of incorporating play and creativity into our lives.

Building a Creative Practice for Burnout Recovery: Meghan describes how her workshop supports individuals experiencing burnout, helping them reconnect with their creative side and find joy in the simple act of observing and documenting life’s wonders.

Today’s conversation invites you to unplug, engage all your senses, and cultivate mindfulness through the lens of a camera. Remember, the goal isn’t perfection but savoring the richness of each moment and fostering self-compassion along the way.

Connect with Meghan On Social
Connect with Meghan Online

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A Cornerstone Naturopathic Inc Production

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 and global child health researcher at McMaster University. Hasan has just released his first book, Sleep Well, Take Risks, Squish the Peas, which is full of insights drawn from the incredible world of toddlers. He joins us to discuss what we can learn from the little humans in our lives, particularly about living with more joy, presence, and intentionality.

Key Takeaways In Today’s Episode:

1. Learning From Toddlers: We explore the invaluable lessons toddlers offer us about being more present, taking risks, and embracing joy. Toddlers live in the moment, laugh abundantly, and play without a purpose—behaviors that adults can benefit from to boost creativity and well-being.

2. The Power of Saying No: Hasan shares how toddlers are masters of boundary setting, and we discuss the significance of learning to say “no” as adults to prevent overwhelm and burnout. It’s about creating the space we need to thrive, not just survive.

3. Sleep as a Non-Negotiable: One of the most crucial lessons toddlers teach us is the importance of a consistent sleep routine. Hasan walks us through a toddler-inspired sleep routine that adults can adopt, including tips like setting a strict bedtime, minimizing screen time before sleep, and engaging in calming pre-bed rituals.

4. Infusing Play Into Our Lives: From reframing everyday chores into enjoyable side quests to adopting activities like improv that encourage spontaneity, we discuss how play can make our lives richer and more enjoyable.

5. Building Joy and Laughter: Toddlers laugh multiple times more than adults, and they instinctively find ways to infuse humor into life. Hasan emphasizes the importance of laughter for stress relief and introduces concepts like laughter yoga and meditation.

6. Creating White Space: Inspired by toddlers and his own family practices, Hasan talks about the importance of unstructured time in our schedules. Whether it’s going on a spontaneous adventure or simply relaxing without a set agenda, white space can be incredibly rejuvenating.

Today’s episode will inspire you to reconnect with your inner child, prioritize what truly matters, and adopt practices that toddlers excel at, like being present, setting boundaries, and living joyfully. Remember, it’s the little moments of play, laughter, and connection that enrich our lives.

Sleep Well, Take Risks, Squish the Peas is available now, wherever books are sold.

Connect with Hasan
Order Squish The Peas From Indigo

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Leave a Review on Apple Podcasts
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A Cornerstone Naturopathic Inc Production