You're probably doing too much. So are we. Nobody prepares you for what happens when your career is growing, your family is growing, your responsibilities are growing... and there's still only 24 hours in a day. I'm Dr. Alicia MacPherson, and with my husband Kirk, we're talking about what life actually looks like in this season. The wins, the mess, the health, the business, the marriage, the parenting, and all the little things nobody warns you about.
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September 12, 202647 min
Second Home Birth Story: What Changed the Experience the Second Time
Second Home Birth Story: What Changed the Experience the Second Time Dr. Alicia MacPherson, ND and her partner discuss their second home birth, comparing it to their first, much more intense labor with Bodhi. The episode focuses on what made this birth feel like a redemption story, from mindset shifts and labor prep to practical tools that helped Alicia stay grounded through contractions.We discuss the realities of unmedicated home birth, why first-time birth stories can be misleading, and how trust in the midwife, environment, and support person shaped the outcome. This is a candid, detailed account of what actually helped, what didn’t, and why the second birth felt calmer, faster, and more controlled.
August 5, 2026Episode 146 min
Doing Too Much - Intro Video
Doing Too Much Show | Episode 1 🎙️ We're About to Have 2 Under 2... So We Started a Podcast We're Alicia and Kirk. We run multiple businesses, a Christmas tree farm, have five animals, and are about to become parents of two under two. In our first episode, we're talking about why we started this podcast, how we're preparing for another home birth, what life actually looks like behind the scenes, and why "doing too much" has become our family motto. Timestamps 00:00 – Welcome to the Doing Too Much Show 03:10 – Why we decided to start this podcast 07:10 – What "Doing Too Much" actually means 08:40 – Kirk describes our life in one sentence 10:20 – Running businesses, a farm, and preparing for baby #2 12:45 – Are we actually ready for two under two? 14:10 – What we're most excited (and nervous) about 17:00 – Running a business during maternity leave 19:15 – Alicia's biggest overthinking spiral 20:20 – Hiring our "village" and buying back time 22:30 – Who will struggle more after baby arrives? 23:50 – Supporting postpartum recovery as a husband 25:05 – "Mess is a choice" and simplifying our home 28:00 – What we'd do differently with our second baby 30:20 – Why we're choosing another home birth 31:00 – Kirk's perspective watching an unmedicated birth 34:20 – What scared him the most 36:00 – What hypnobirthing videos don't prepare dads for 39:00 – What we'd change this time around 41:00 – How dads can actually prepare for labour 43:30 – Practical tips for birth partners 47:00 – Why this pregnancy has felt completely different 50:45 – Disney princess pregnancy vs. alligator pregnancy 54:10 – Our "Doing Too Much" moments of the week 56:40 – How we're protecting our marriage through the chaos 59:30 – The small habits keeping our relationship strong 1:00:15 – Wrapping up Episode 1 In this episode Why we finally decided to start a podcast What it's really like running businesses while raising a family Preparing for two under two A dad's perspective on home birth How we're simplifying life before baby arrives Postpartum recovery from both perspectives The mental load of pregnancy Protecting your relationship when life gets busy Why "mess is a choice" became our new family motto Connect with us Follow along as we navigate business, farm life, health, marriage, and raising two little boys while trying (and often failing) not to do too much. Instagram @draliciamacpherson @kirkmacpherson (if applicable) If you enjoyed this episode, subscribe, leave a review, and share it with someone who's also trying to juggle a little too much.
July 10, 202612 min
The Three Overlapping Problems Causing Sleep Chaos in Perimenopause
The sleep struggles of perimenopause are often misunderstood—and under-addressed. If you're waking up multiple times a night, feeling exhausted despite hours in bed, or battling hot flashes and anxiety, you're not alone—and more importantly, you're not powerless. In this eye-opening episode, Dr. Alicia MacPherson dives into the root causes behind sleep disruption during perimenopause. She reveals that these issues are not simply a consequence of aging or poor habits, but are driven by complex hormonal and neurological shifts—particularly declines in progesterone, estrogen fluctuations, and impaired thermoregulation. You'll discover how these changes lead to unpredictable sleep, fragmented nights, and a sense of exhaustion that no amount of "sleep hygiene" can fix. We break down the three overlapping mechanisms sabotaging your sleep: hormonal decline, neural changes, and temperature instability. Dr. Alicia shares actionable insights on how to identify which pattern is disrupting your rest—whether it's early morning cortisol rises, night wakings from hot flashes, or brain hyperarousal—and tailor strategies accordingly. From optimizing blood sugar to cooling your environment, and understanding why traditional sleep advice often falls short, this episode provides a targeted approach you can start today. Missing out on restorative sleep isn't just inconvenient—it's a barrier to managing menopause symptoms, losing fat, building muscle, and maintaining mental clarity. If you're tired of one-size-fits-all solutions that don't work, this episode is your wake-up call. Better sleep during perimenopause is within reach when you understand these hormonal and neurological shifts—and how to work with them, not against them. Whether you're in early peri or deep into menopause, this episode gives you the tools and knowledge to break the cycle, restore your rest, and reclaim your energy. For women navigating this transformative phase, understanding your sleep blueprint is essential—and Dr. Alicia’s expert guidance makes it possible.
July 2, 202610 min
Perimenopause 4: The Hidden Muscle Crisis During Perimenopause and How to Fight Back
Click here to book a free assessment The Hidden Muscle Crisis During Perimenopause and How to Fight Back Perimenopause brings more than just hormonal shifts — it quietly accelerates muscle loss, which impacts metabolism, strength, and overall health. In this episode, Dr. Alicia MacPherson explores how declining estrogen and rising FSH levels affect muscle tissue, and offers practical strategies to combat this process. In this episode: The connection between perimenopause, muscle loss, and body composition changes How estrogen supports muscle protein synthesis and mitochondrial function The concept of anabolic resistance and its impact on muscle building The importance of muscle quality over quantity, and early signs of decline Resistance training principles for perimenopausal women, including training to failure with heavy loads Adjusting protein intake to overcome anabolic resistance The role of recovery in muscle maintenance How preserving muscle mass benefits metabolism, energy, mood, and long-term health Timestamps: 00:00 - Understanding how perimenopause accelerates muscle loss and fat redistribution 00:24 - The hidden story of muscle mass decline independent of weight changes 00:43 - How body composition shifts can be felt in clothes, photos, and daily activities 01:15 - The role of estrogen in muscle health and its decline during perimenopause 01:57 - Why muscle strength declines faster than muscle size and what this means for women 02:55 - The impact of estrogen on muscle repair, mitochondrial function, and anti-inflammatory effects 03:25 - The emerging role of rising FSH levels in muscle loss during late perimenopause 03:49 - Differentiating muscle quantity from muscle quality and functional decline 04:16 - Early signs of muscle deterioration as functional impairments in daily life 04:51 - Basal muscle protein synthesis rates increase, but efficiency drops — introducing anabolic resistance 05:46 - How lean muscle loss decreases resting metabolic rate and impacts glucose disposal 06:46 - The window for effective intervention during perimenopause to reverse muscle decline 07:05 - The importance of resistance training over cardio for muscle preservation 07:23 - Challenges with traditional moderate weights and the need for heavier loads 07:50 - Training to failure: what it means and how to implement it safely 08:30 - The critical role of protein intake and the target of 20-30 grams per meal 09:10 - The significance of recovery to support muscle repair and minimize inflammation 09:39 - Changing workout routines and nutrition to protect muscle and metabolic health 10:23 - Invitation to book a consultation to personalize your muscle-preservation plan
June 19, 202616 min
Perimenopause 3- Understanding Cortisol and Perimenopause: What Women Need to Know
Book a free consult https://aliciamacphersoninc.com/apply In this episode, Dr. Alicia MacPherson breaks down how cortisol regulation changes during perimenopause and its impact on stress, sleep, and fat loss. She emphasizes the importance of understanding cortisol’s true role, debunks common myths, and offers practical strategies to support hormonal health during this transitional phase. Main topics include: The natural rhythm of cortisol and how it gets disrupted in perimenopause How estrogen fluctuations influence stress response and cortisol regulation The connection between cortisol dysregulation, visceral fat, and insulin resistance The behavioral and lifestyle factors that worsen cortisol imbalance Evidence-based techniques for managing cortisol, including dietary choices, movement, and sleep hygiene The importance of simplifying routines and reducing decision fatigue to support nervous system health Clarifying myths around adrenal fatigue and hormonal depletion Practical tips for aligning lifestyle habits with hormonal needs in perimenopause Timestamps: 00:00 - Why stress impacts women differently in perimenopause 02:20 - The typical cortisol rhythm and what changes during perimenopause 03:28 - How fluctuating estrogen affects stress regulation and cortisol response 04:47 - The link between cortisol dysregulation and belly fat 05:41 - Why stress eating is common during perimenopause 06:39 - The misconception of adrenal fatigue and the real underlying issues 07:36 - Challenges of measuring cortisol and personalized approaches 08:30 - The role of exercise and movement in cortisol regulation 09:28 - Blood sugar stability as a cortisol management tool 10:15 - Practical tips for reducing stress load and decision fatigue 11:35 - How household routines and minimalism support nervous system health 13:38 - The compounded demands of life during perimenopause 15:05 - A holistic view of stress response, hormonal shifts, and fat loss
June 5, 202610 min
Perimenopause - 2
Get help now - https://aliciamacphersoninc.com/apply In this episode, Dr. Alicia MacPherson discusses the impact of perimenopause on insulin resistance and metabolic changes. She explains the hormonal shifts, fat distribution, and the role of cortisol and sleep disruption in creating a perfect storm for metabolic challenges. Dr. MacPherson also highlights the hallmark signs of insulin resistance and provides practical strategies to improve insulin sensitivity and navigate perimenopause effectively. Takeaways Perimenopause leads to significant metabolic changes, including insulin resistance and hormonal shifts. Practical strategies such as protein-focused breakfast, strategic carb consumption, and post-meal physical activity can improve insulin sensitivity and support women in perimenopause. Chapters 00:00 Understanding Carbs in Perimenopause 06:27 Hallmark Signs of Insulin Resistance
May 29, 202618 min
Perimenopause Series - 1
Need support? Click here The peri-menopause series introduces the challenges faced by women during this phase, highlighting the impact of hormonal shifts and the increase in visceral fat. It provides strategies for managing peri-menopause, emphasizing the importance of resistance training, diet, and sleep. The series also discusses the assessment of progress and next steps for women in peri-menopause. Takeaways Understanding the challenges of peri-menopause Importance of resistance training in managing peri-menopause Chapters 00:00 Introduction to Peri-menopause Series 06:28 Visceral Fat Increase 12:06 Importance of Resistance Training
February 4, 202618 min
Gut microbiome and fat-loss
Click here to apply for our hormone-supportive weightloss protocol The conversation explores the significant impact of the gut microbiome on calorie absorption and fat loss. It gets into the role of short chain fatty acids, inflammation, motivation, appetite, cravings, and hormonal shifts in influencing fat loss. Additionally, it provides insights on supporting the gut microbiome for effective fat loss. Takeaways Gut microbiome affects calorie absorption Chapters 00:00 The Impact of Gut Microbiome on Calorie Absorption 08:24 Inflammation and Fat Loss 13:26 Gut Microbiome and Weight Loss
April 18, 20249 min
Creation of success...behind the scenes
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October 3, 202413 min
BURN -4
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