Doing Too Much Show

Second Home Birth Story: What Changed the Experience the Second TimeDr. 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.

Doing Too Much Show | Episode 1🎙️ We're About to Have 2 Under 2... So We Started a PodcastWe'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.Timestamps00:00 – Welcome to the Doing Too Much Show03:10 – Why we decided to start this podcast07:10 – What "Doing Too Much" actually means08:40 – Kirk describes our life in one sentence10:20 – Running businesses, a farm, and preparing for baby #212:45 – Are we actually ready for two under two?14:10 – What we're most excited (and nervous) about17:00 – Running a business during maternity leave19:15 – Alicia's biggest overthinking spiral20:20 – Hiring our "village" and buying back time22:30 – Who will struggle more after baby arrives?23:50 – Supporting postpartum recovery as a husband25:05 – "Mess is a choice" and simplifying our home28:00 – What we'd do differently with our second baby30:20 – Why we're choosing another home birth31:00 – Kirk's perspective watching an unmedicated birth34:20 – What scared him the most36:00 – What hypnobirthing videos don't prepare dads for39:00 – What we'd change this time around41:00 – How dads can actually prepare for labour43:30 – Practical tips for birth partners47:00 – Why this pregnancy has felt completely different50:45 – Disney princess pregnancy vs. alligator pregnancy54:10 – Our "Doing Too Much" moments of the week56:40 – How we're protecting our marriage through the chaos59:30 – The small habits keeping our relationship strong1:00:15 – Wrapping up Episode 1In this episodeWhy we finally decided to start a podcastWhat it's really like running businesses while raising a familyPreparing for two under twoA dad's perspective on home birthHow we're simplifying life before baby arrivesPostpartum recovery from both perspectivesThe mental load of pregnancyProtecting your relationship when life gets busyWhy "mess is a choice" became our new family mottoConnect with usFollow 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.

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.

Click here to book a free assessmentThe Hidden Muscle Crisis During Perimenopause and How to Fight BackPerimenopause 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 changesHow estrogen supports muscle protein synthesis and mitochondrial functionThe concept of anabolic resistance and its impact on muscle buildingThe importance of muscle quality over quantity, and early signs of declineResistance training principles for perimenopausal women, including training to failure with heavy loadsAdjusting protein intake to overcome anabolic resistanceThe role of recovery in muscle maintenanceHow preserving muscle mass benefits metabolism, energy, mood, and long-term healthTimestamps:00:00 - Understanding how perimenopause accelerates muscle loss and fat redistribution00:24 - The hidden story of muscle mass decline independent of weight changes00:43 - How body composition shifts can be felt in clothes, photos, and daily activities01:15 - The role of estrogen in muscle health and its decline during perimenopause01:57 - Why muscle strength declines faster than muscle size and what this means for women02:55 - The impact of estrogen on muscle repair, mitochondrial function, and anti-inflammatory effects03:25 - The emerging role of rising FSH levels in muscle loss during late perimenopause03:49 - Differentiating muscle quantity from muscle quality and functional decline04:16 - Early signs of muscle deterioration as functional impairments in daily life04:51 - Basal muscle protein synthesis rates increase, but efficiency drops — introducing anabolic resistance05:46 - How lean muscle loss decreases resting metabolic rate and impacts glucose disposal06:46 - The window for effective intervention during perimenopause to reverse muscle decline07:05 - The importance of resistance training over cardio for muscle preservation07:23 - Challenges with traditional moderate weights and the need for heavier loads07:50 - Training to failure: what it means and how to implement it safely08:30 - The critical role of protein intake and the target of 20-30 grams per meal09:10 - The significance of recovery to support muscle repair and minimize inflammation09:39 - Changing workout routines and nutrition to protect muscle and metabolic health10:23 - Invitation to book a consultation to personalize your muscle-preservation plan

Book a free consult https://aliciamacphersoninc.com/applyIn 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 perimenopauseHow estrogen fluctuations influence stress response and cortisol regulationThe connection between cortisol dysregulation, visceral fat, and insulin resistanceThe behavioral and lifestyle factors that worsen cortisol imbalanceEvidence-based techniques for managing cortisol, including dietary choices, movement, and sleep hygieneThe importance of simplifying routines and reducing decision fatigue to support nervous system healthClarifying myths around adrenal fatigue and hormonal depletionPractical tips for aligning lifestyle habits with hormonal needs in perimenopauseTimestamps:00:00 - Why stress impacts women differently in perimenopause02:20 - The typical cortisol rhythm and what changes during perimenopause03:28 - How fluctuating estrogen affects stress regulation and cortisol response04:47 - The link between cortisol dysregulation and belly fat05:41 - Why stress eating is common during perimenopause06:39 - The misconception of adrenal fatigue and the real underlying issues07:36 - Challenges of measuring cortisol and personalized approaches08:30 - The role of exercise and movement in cortisol regulation09:28 - Blood sugar stability as a cortisol management tool10:15 - Practical tips for reducing stress load and decision fatigue11:35 - How household routines and minimalism support nervous system health13:38 - The compounded demands of life during perimenopause15:05 - A holistic view of stress response, hormonal shifts, and fat loss