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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 crucial difference between coping with stress and genuinely recovering from it. Trust me, it’s more than just semantics — it’s about your long-term health and energy. Let's dive in!
Key Takeaways In Today’s Episode:
The Difference Between Coping and Recovery: We explore how coping strategies help you handle stress in the moment, while recovery strategies fully reset your body and mind. Both are important, but only recovery builds true resilience.
Coping Strategies: Deep breaths, quick walks, and venting to a friend are great for temporary relief. However, they don’t address the deeper wear and tear of chronic stress.
The Science of Stress and Recovery: We break down what happens to your body when stress isn’t fully downregulated, leading to an accumulation of allostatic load. We also discuss how morning stress levels, like your cortisol awakening response, impact your recovery throughout the day.
The Role of Sleep in Recovery: Sleep isn’t just rest — it’s your body’s prime time for repair and rejuvenation. We talk about setting up evening routines that promote better sleep quality and why bedtime procrastination is a real challenge for many of us.
Engaging in Restorative Activities: From yoga and nature time to simply talking to your houseplants, we share how small restorative habits can make a big difference in bringing your cortisol levels down.
Creating White Space: Why building mini transitions between work and home can help your body switch from stress mode to recovery mode, even if it’s just listening to a song or taking a short walk.
This Week’s Challenge: Think about how you can incorporate more recovery into your daily routine. Remember, short-term stress relief is great, but full recovery is what builds your resilience. Let’s make recovery a daily habit and take care of ourselves in the process.
Thanks for tuning in, and until next time, remember that real recovery is the key to managing stress. You've got this!
Papers Cited:
Revisiting the stress recovery hypothesis: Differential associations of cortisol stress reactivity and recovery after acute psychosocial stress with markers of long-term stress and health
The role of acute stress recovery in emotional resilience
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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 all. In today’s episode, we dive deep into why embracing our limitations and focusing on what matters is not just freeing but essential for our health and happiness. I'm ripping the bandaid off over here friends!
Key Takeaways In Today's Episode:
The Myth of Doing It All: We explore the seductive, yet harmful, belief that success means excelling in every area of life. This myth leads to stress, anxiety, and ultimately, burnout.
Embracing Limitations: Through the stories of Sarah and Olivia, we see the diversity of experiences women face. Their journeys highlight the importance of partnership, community support, and setting realistic expectations.
Strategies for Realistic Goal Setting: We discuss practical strategies such as conducting an energy audit, adopting the two-list method for tasks, and aligning daily activities with core values to manage our energy and focus on what truly matters.
Letting Go: Learning to let go of perfectionism and unrealistic standards is crucial. We delve into how digital detoxes, focusing on progress over perfection, and building supportive communities can enhance our well-being.
Building a Supportive Community: Asking for and offering support strengthens bonds and fosters a culture of mutual aid. We emphasize that seeking help is a sign of strength and an essential strategy for navigating life’s challenges.
Today's discussion aims to empower you to let go of the pressure to do it all, embrace your limitations, and focus on enriching your life with meaningful connections and activities that align with your values. Remember, your worth is not measured by your productivity but by the quality of your life and the connections you foster.
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Welcome to this week’s episode of the Superwoman Code, where we tackle the often overlooked yet crucial aspect of daily living: meal preparation. Today, we dive into strategies designed to minimize decision fatigue and transform meal prep from a chore into a more manageable, and potentially enjoyable, part of your routine.
Key Takeaways In Today's Episode:
Foundation of Meal Planning: Starting with proteins, the cornerstone of meal planning, we discuss the importance of preparing versatile proteins ahead of time. This approach saves significant time and energy, making the daily question of "What's for dinner?" much easier to answer.
Introducing Joy and Variety: To combat the monotony that often leads to mealtime burnout, we explore the benefits of diversifying your meal repertoire. Introducing one new meal every other week keeps mealtime interesting and encourages culinary exploration without overwhelming your schedule.
Reorganizing Your Fridge for Success: A novel approach to meal prep involves reorganizing your fridge with meal components for each day of the week stored in separate containers. This system not only keeps ingredients fresh but also offers a visual cue of your meal plan at a glance, adding flexibility and ease to your daily routine.
Embracing Flexibility: Flexibility is key in preventing meal prep burnout. We talk about tracking your meals to identify patterns, doubling recipes to ease lunch prep, and creating a meal plan that adapts to your busy life, ensuring you don't sacrifice nutrition or enjoyment.
Today's episode underscores the message that your worth is not tied to your productivity in the kitchen. By implementing strategies that reduce decision-making and streamline meal prep, we can alleviate the pressure of daily meal decisions. Choose one strategy from today's discussion to incorporate into your routine, and share your journey with us. Let's make meal prep a manageable, and maybe even joyful, part of our lives.
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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 as I celebrate another year of life and growth, I’m embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year...
Key Takeaways In Today's Episode:
Embracing Curiosity in Life’s Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of our lives and how this perspective can bring about growth and change.
Curious Conversations and Inclusive Empowerment: By engaging in discussions across various industries and with people from different walks of life, we can enrich our understanding and advocate for a more inclusive approach to personal and professional empowerment.
Intentional Learning and Exploration: Setting learning goals driven by curiosity, such as reading books from every continent and challenging ourselves with new skills or hobbies, can expand our horizons and introduce us to new ideas and cultures.
Curiosity as a Daily Practice: Integrating curiosity into our daily lives through rituals, routines, and reflections can open up a world of continuous learning and discovery, guiding us to ask more "why" and "how" questions in our interactions.
So, on this turn around the sun, I'm committing to fostering a culture of curiosity within myself, and others. . By asking more questions, exploring uncharted territories, and remaining open to the myriad of answers life offers, I truly believe we can find joy, wonder, and ultimately, a deeper understanding of ourselves and the world around us.
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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 exploring the intricate dance between our body's signals and our mental hurdles, understanding fatigue not just as a physical symptom but as a multifaceted experience that encompasses our mental and emotional states.
Key Takeaways In Today's Episode:
Understanding Fatigue: Fatigue transcends the physical; it's a blend of physical, mental, and emotional elements. Recognizing the root cause is crucial, yet challenging, due to the different types of fatigue we experience.
The Role of Emotional States: Our emotions can amplify feelings of fatigue. Stress and anxiety about the fatigue itself can trigger a deeper level of exhaustion, making it essential to address both the physical and emotional components.
Differentiating Types of Fatigue: It’s vital to distinguish between physical fatigue that demands rest and the kind of fatigue rooted in mental or emotional resistance. This distinction helps us address our needs more effectively.
Practical Support Strategies: Incorporating mindfulness practices, journaling thoughts and feelings, and engaging in nature walks can significantly impact our overall well-being, helping to reduce fatigue.
The Rule of Thirds: This concept helps us gauge our energy distribution throughout the day, ensuring we're not overwhelmingly fatigued. It's about finding a balance and listening to what our bodies need, whether it’s more rest, more activity, or simply a change in our routine.
In this episode, we unravel the signals our bodies give us about fatigue, reminding ourselves of the importance of listening and responding to these cues.
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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. Today, we're delving into a powerful concept: The Power of Lifting Others Up. This episode is a testament to the transformative impact of mutual support and encouragement in preventing burnout and fostering a fulfilling life.
Key Takeaways In Today's Episode:
The Importance of Connection: When burnout looms, our instinct might be to retreat. However, connecting with others and uplifting them is a pivotal strategy in not just aiding others but fortifying our own resilience against burnout.
Actionable Empathy: True support extends beyond mere words of encouragement. It's about showing up with actions that reflect understanding and genuine care, thereby fostering a supportive environment that resonates with our values and goals.
Creating Supportive Spaces: Whether it’s through workplace appreciation or personal growth projects, cultivating an environment that encourages the sharing of challenges and victories alike is crucial. This community spirit uplifts everyone involved, contributing to a collective well-being.
Practical Strategies for Upliftment: From mentorship programs to personal growth through encouragement, implementing tangible methods of support can significantly alter the dynamic of any group or individual, injecting fresh energy and motivation.
As we navigate through life’s ups and downs, I hope today serves as a reminder that in lifting others, we elevate ourselves, creating a cycle of positive change and growth.
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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 episode, we dive deep into managing burnout and discover how to navigate life more gracefully, even when it feels like you’re stuck in the muck of overwhelming responsibilities.
Key Takeaways In Today's Episode:
Recognizing Burnout: Understand that burnout stems from an unsustainable energy output, often driven by adrenaline. It’s important to acknowledge this state without aiming to halt all activities but rather to slow down and proceed with a more measured pace.
Slowing Down, Not Stopping: The first step in addressing burnout is to consciously slow down your daily activities. This doesn’t mean stopping altogether but reducing the speed at which you operate, allowing you to step out of the constant adrenaline rush and begin to regain control.
Prioritizing and Planning: By creating moments of calm and slowing down, you can better assess your tasks and responsibilities. This allows for effective prioritization, focusing on what truly aligns with your values and the needs of your family or work environment.
Building Mini-Decompression Moments: Integrate short periods of calm into your day, whether it’s a quiet moment after work, a peaceful commute, or designated quiet time at home. These moments help transition from high-stress periods to a more balanced state.
Investing in Relationships: One of the most prescribed remedies for burnout is investing time in relationships that matter. Whether it’s date nights, friendship dates, or sending a thoughtful message, these interactions contribute significantly to your emotional bank account, helping you move from a state of constant withdrawal to one of balance and eventually, growth.
As we embark on the journey of 2024, let’s approach the year with the mindset of making small, sustainable shifts that lead to a more balanced and fulfilling life. Remember, it’s not about a sudden overhaul but about finding the next right step that guides you towards a state of well-being and joy.
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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, we're tackling a crucial topic as we approach the holiday season: Decreasing Holiday Burnout.
Key Takeaways In Today's Episode:
Blackout Dates: Borrowing from hotel chains, we implement blackout dates in our family calendar. These are days where we don't plan anything and allow ourselves to recover. We strategically plan these, especially during the holiday season, to ensure we have time to relax and recharge.
Shared Responsibility in Gift Planning: To reduce the mental load, we use an Excel spreadsheet (eg, our handy AirTables) to track gifts, ensuring the responsibility doesn't fall on one person. This approach allows us to split the task of purchasing and organizing gifts, making it a shared and more manageable effort.
Quiet Time Implementation: Inspired by preschool routines, we've incorporated quiet time into our daily schedule. This means a period during the day where everyone engages in calming, individual activities. It’s crucial for maintaining a sense of peace and preventing burnout.
Reducing Cleanup Effort: Simple yet effective – using paper plates during the holiday season can significantly cut down on cleanup time, giving you more moments to relax and enjoy with family.
Prioritizing What Matters Most: Inspired by Kendra Adachi's philosophy from "The Lazy Genius" podcast, we focus on what's truly important to our family. This involves asking what matters most to each family member and planning our activities and traditions around these preferences.
We also discuss our unique tradition of gifting our tiny human's eight presents each, labeled with specific tags like "something you need" or "something to read," ensuring a balanced and meaningful gift-giving experience.
As we wrap up the year, this episode is all about finding joy and restfulness amidst the holiday hustle. Let’s make this season less about stress and more about celebrating what truly matters.
Resources:
The Lazy Genius Podcast by Kendra AdachiRemember, the key to a joyful holiday season is not just about managing tasks but about creating moments of rest and togetherness. Happy holidays, and here’s to a burnout-free end of the year.
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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 day, you could increase your capacity to actually engage in the things that truly make a difference for you, your energy ... and your life?
On today's episode of The Superwoman Code I'm going to walk you through how you can increase your capacity to build yourself back from burnout.If you like this episode, please help other people find us by leaving a review and sharing your thoughts on Social Media! I would love that
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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 is to be activated when Shit Hits The Fan.
This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need.
On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan.
As I mention in this episode, I use a few spotify playlists as part of my SHTF Plan. They're copied below :)
Chill Out Playlist
Create Magic Playlist
Dance Party PlaylistLet's Be Friends!
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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 and movement affect your physical and mental state before your period.
Takeaways:
A post-phenomenological analysis of using menstruation tracking apps for the management of premenstrual syndrome - 2022 Association of Premenstrual Syndrome with Adiposity and Nutrient Intake Among Young Indian Women - 2022 Associations of premenstrual symptoms with daily rumination and perceived stress and the moderating effects of mindfulness facets on symptom cyclicity in premenstrual syndrome - 2023 Evaluation of the effectiveness of yoga in management of premenstrual syndrome: a systematic review and meta-analysis - 2022 Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials - 2020 Impact of nutritional diet therapy on premenstrual syndrome - 2023
Perceived stress from the cycle before can make PMS in the following cycle worse
Aerobic activity helps more with physical PMS symptoms, Yoga/Pilates helps more with mental PMS symptoms
A well balanced, unprocessed nutritional intake is best long term, but more research is definitely needed in this area
Research Quoted:Let's Be Friends!
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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 you just can't get it all done?
If you have ever feel that way, today's episode is for you.
On today's episode I'm going to talk about this magical little survival hormone known as adrenaline, how this plays into making decisions out of fear, our limbic system and why feeling like you're constantly running out of time triggers your burnout response.
Plus, a quote from Winnie the Pooh - The Hurrier I Go, The Behinder I Get... Anyone else ever feel that way?
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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 help us create a life that we are excited about living - on our own terms.
Today on the podcast, I'd like to introduce you to a concept I introduce so many of my patients to, and that is our Season of Life. We all have a season of our own life where there is a rhythm and a ritual and a routine within that seaon. Unlike the weather, our season of life isn't defined by what the calendar month is, our season of life is really defined by how much capacity we have at any given time.
I'm talking today about how to recognize your own season, how to contextualize the supports that your season needs, and how to cricitally think about what other people's seasons may look like as we grow together.
Have fun friends!
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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 a Registered Dietitian and the creator of Vibrant Nutrition. She loves distilling science-based nutrition research into practical tips. So y'all know that we are getting along very well during today's episode.
On today's episode we talked today about how your gut changes as you age (e.g. perimenopause and menopause), what you need to be looking out for, and how to incorporate healthy food and habits into our lives.
Today is the third episode in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!
You can find out more about Bend and their new product, Gut Glow, here.Let's Be Friends!
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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 for a number of years, and every time I get to pick his brain about what he's musing about, like his definition of beauty for men and women, and how he sees the inside of our bodies affecting our longevity and the outside of our bodies, I'm here for it! So when Bend asked if I would sit down with Marc to chat about their new product Gut Glow, and how we incorporate dietary lifestyle supports into our wellness strategies you bet I was totally here for it.
Join me today on an extended episode of The Superwoman Code as we chat with Marc about what's inside his fridge, how he manages his own wellness strategies, and why a little mushroom created a big change.
Today's episode is the second in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!
You can find out more about Bend and their new product, Gut Glow, here.Let's Be Friends!
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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!
Today on the podcast, I'm going to walk you through how your digestive system functions, the three areas that are critical for good digestive health, and how a little (or a LOT) of stress can make your digestive system turn from a well-oiled machine to a fermented, inflamed, uncomfortable bloat.Top Take Aways To Support Your Gut:
Ditch the Raw - choose warming foods like soups, stews, braised meats, slow cookers, ginger, cardamon and cinnamon as often as possible. Schedule your lunch - yes. Put it into your calendar and BLOCK it to remind you to eat something. Set a defined grocery shopping time in your schedule, and buy foods you're actually going to at. I don't care if the spinach is a good idea, if it's dying at the back of your fridge it's not worth it. Eat Easy To Diges Foods - going alongside the "ditch the raw" conversation, sometimes when you're burnt out salad, steak and quinoa can be harder to digest. Try roasted veggies, lean proteins and rice or potatoes instead.Today's episode is also the first in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!
You can find out more about Bend and their new product, Gut Glow, here.Let's Be Friends!
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Today we are talking about communication and its importance in preventing and treating burnout in relation to our social support systems. The stronger the support system we have, the more likely we will be able to handle stress in our lives positively and move on and pass the stress without wearing us down and leading to burnout.
The most important aspect of having a solid social support system is our ability to communicate positively and effectively. We discuss what strong communication is.
We also define how loneliness is measured and the risks associated with feeling lonely.
Finally, we discuss one method of categorizing various communication methods: Think, Feel and Know.
Resources:
The Four Tendencies by Gretchen Rubin
The Five Love Languages by Gary Chapman
The UCLA Loneliness Scale
Loneliness and neuroendocrine, cardiovascular, and inflammatory stress responses in middle-aged me and women
Think Feel Know, Communication Tool
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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 "do more self-care", "take a break" and "go to sleep".
All of those are true.
But today I'm going to bring you insight to five of the anti-burnout routines that have supported myself, my partner (Ben!) and our family unit through the last number of years. I hope you find inspiration in these ideas, and take the advice of building routines and rhythms over a long period of time to support your goals.
1. Protein Prep
Favourite Recipes Include:
Buttermilk Chicken
Chinese Five-Spice Pork Marinade
Reverse-Sear Steak2. Put A Timer On It!
3. Teach, Don't Do
4. Make Mornings Less Chaotic
5. Communicate in the other person's language
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
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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 my office. Both to myself and to the people sitting with me.
Those three words are "Grace Over Guilt", and the awareness of those three little words are what brought me (and you!) into today's podcast.
Three Takeaways:
1. Guilt can snowball, but so can Grace.
2. The feeling or emotion of guilt is really just our bodies bringing an awareness to something, we can choose to let it stay as guilt or we can work to add another layer - I like Grace as layer #2.
3. We don't have to fix anything, we just have to not ignore it.Let's Be Friends!
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Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street
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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 this place?
Today's podcast is all about to create a burnout prevention plan. That …. actually works. No bath bombs, candles or trips to the spa here friends. Nope. Today’s podcast is all about designing a plan that you can set in motion at any time.
We did a podcast about this back in 2020/2021, but I figured an update was in order, so please enjoy :)
STEP ONE: Identify your warning signs
STEP TWO: Identify your support squad
STEP THREE: Create bumper boundaries
STEP FOUR: Develop healthy habits
STEP FIVE: Make it sustainable
Thanks To Our Sponsor, Take It Outside!
Today's podcast is sponsored by my long-time friends, Take It Outside.
Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends!
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- Daha fazla göster
