Today, we’re throwing it back to one of our most valuable 2022 finance interviews with Nicole Victoria to help guide us through recession fears, market volatility, and economic uncertainty.

If you’ve been wondering whether you should buy the dip, sell your stocks, or pause investing when the market crashes, this episode is packed with advice on how to recession-proof your money and make smarter long-term financial decisions.

Nicole breaks down why so many people lose money in recessions and the biggest investing mistakes to avoid when panic sets in. Whether you’re a beginner investor trying to understand recession investing strategies like dollar cost averaging, or feeling anxious about these uncertain times... this ICYMI is a great starting point. 

Nicole is a CEO, money coach and financial literacy advocate Nicole Victoria AKA No Budget Babe, who specializes in helping millennial and gen-z women effortlessly manage their money and build bank accounts that never stop growing.

Listen to our full episode with Nicole Victoria here!

Follow Nicole:

No Budget Babe

Instagram: @Nobudgetbabe

TikTok: @nobudgetbabe

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So today, we called in the breakup pro: I’m joined by relationship expert, author, and founder of Renew Breakup Bootcamp, Amy Chan, to cover the psychology of breakups, why we stay in the wrong relationships, and how to actually heal after heartbreak without losing yourself in the process. Amy offers a scientific approach to healing the heart, revealing what actually happens in your brain during a breakup, and why heartbreak and situationships can take on an addictive quality.

Amy has been a trusted voice in modern relationships for almost two decades. She’s the author of UNSINGLE: How to Date Smarter and Create Love that Lasts (which comes out this April 28th!) and her popular first book, Breakup Bootcamp: The Science of Rewiring Your Heart, was featured in The New York Times. She’s the founder Renew Breakup Bootcamp, the world's first heartbreak retreat, and she’s on faculty at Esalen and The Omega Institute.

Whether you’re in the “should I stay or should I go” phase, currently going through a fresh breakup, or ready to move on from an ex, this conversation will give you the clarity, actionable tools, and perspective you need to come out stronger on the other side.

Tune in to hear more about:

• How to know when it’s time to break up (even when nothing is “wrong”)
• The 4 key pillars of a healthy relationship to assess compatibility
• Why we stay in unfulfilling or dead-end relationships
• The psychology of heartbreak and emotional withdrawal
• Is it easier to initiate the breakup or be broken up with?
• The biggest breakup mistakes
• Why you need to stop creeping your ex on social media
• Why breakups and situationships can feel addictive and how to stop toxic patterns
• Why we romanticize our exes (the rose-coloured glasses effect)
• Can you stay friends with an ex?
• The rules around post-breakup contact
• How to set boundaries that support healing and closure

This is part one of a two-part series with Amy Chan! If you’re ready to start dating again, don’t miss next week’s episode on how to date smarter and build healthier, lasting relationships.

Follow Amy on Instagram and her website. 

You can order her new book, Unsingle, here.

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We’re joined by career coach, author, and former Google executive Megan Hellerer to unpack how to find an aligned career and make confident decisions about your next chapter.

We explore the truth behind the Achievement Lie, and why so many millennials feel anxious, lost, and burned out despite being successful. You’ll learn the difference between your “fear self” and your “true self,” why logic alone won’t lead you to the right decisions, and how to start making decisions based on what actually feels aligned.

After doing everything “right” — graduating from Stanford, landing a high-powered role at Google — Megan found herself deeply unfulfilled and ultimately quit away with no plan. She went on to develop her now widely recognized framework, Directional Living®, and wrote a popular book with the same name, helping ambitious but disconnected high-achievers (like Alexandria Ocasio-Cortez!) rebuild careers that actually feel good.

Tune in for more on:

• The “Achievement Lie” and how it keeps you stuck
• How to know when it’s time to quit your job (vs. making changes to stick it out)
• The difference between burnout from overwork vs burnout from misalignment
• How to tap into your intuition and inner navigation system
• The difference between your fear self vs true self in decision-making
• Practical exercises to uncover what actually lights you up (even if you feel lost)
• Why your curiosity and joy are so helpful
• How to overcome fear, uncertainty, and decision paralysis
• The 4 decision-making “omens” to avoid
• Why there’s no single “right” career path — only what’s right for you right now

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I'm moving this week, and in preparation, I've been listening back to our episode on organization so I can put systems in place to (finally!) start my new home with an organized framework. 

For anyone itching to spring clean or tackle that "problem area" of your home, we’re throwing it back to the top questions to ask during your decluttering journey, neuroscience hacks to make organization a habit, and the psychology behind how you approach your belongings, with Megan Golightly. 

Megan is a professional home organizer and founder of Simplified, which helps people organize, pack and unpack their homes. Megan blends her degree in psychology and passion for neuroscience research with practical organization strategies. 

Listen to our full episode with Megan Golightly here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Megan:

go-simplified.com

@gosimplified/

Organization Guides: ​​go-simplified.com/guides

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According to psychologist Angela Duckworth, grit is: Passion + perseverance for long-term goals. It’s the ability to stay committed, even when things feel hard or uncertain. As Winston Churchill said: “Success is stumbling from failure to failure with no loss of enthusiasm.”

In today's quickie, we’re breaking down the psychology of grit, and why your ability to stay consistent matters more than IQ, natural ability, or connections.

If you’ve ever felt behind, not “naturally gifted,” or unsure of your potential... this episode will reframe everything.

Tune in to hear more about:

• Why grit is the #1 predictor of success
• Angela Duckworth's groundbreaking studies on success
• How to stop disqualifying yourself from your potential
• The link between grit, resilience, and mental toughness
• Why passion matters (and burnout happens without it)
• When to quit vs stick it out
• How to build grit in your own life
• The connection between grit and happiness

If you want to measure your grit, you can take the official Grit Scale by Angela Duckworth:
👉 The Grit Scale Quiz

✨ I'm officially on Substack!!! It would mean the world if you could support my writing by subscribing to my Substack here!

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ADHD in adults is often missed or misdiagnosed... especially in women. We're throwing it back to this insightful info from ADHD coach Shanna Pearson, on the science and brain chemistry behind ADHD, the three types of ADHD and how symptoms differ drastically across gender, and why so many women are diagnosed with anxiety before discovering they have ADHD.

Shanna Pearson is the founder of the world’s largest one-on-one ADHD coaching company, working with thousands of adults with ADHD every year, and the bestselling author of Invisible ADHD.

Follow Shannon and check out her book:

https://www.adhdcoaching.com/ 

https://www.invisibleadhd.com/ 

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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After seeing a viral idea about “loathe languages” (the shadow side of your love language), we’re unpacking how the very ways you need love might be the exact areas you unintentionally block it.

If you find yourself defaulting to isolation, negative self-talk, avoidance, deprivation, or burnout, understanding and interrupting your 'loathe language' can help you better meet your needs before you spiral.

Tune in to hear about: 

• The connection between love languages and self-sabotaging behavior
• What your “loathe language” is and how it shows up in daily life
• Why quality time types may isolate or withdraw from loved ones
• How acts of service can turn into over-functioning, burnout, and refusing help
• The opposite side of physical touch (avoidance, disconnection, neglecting self-care)
• How words of affirmation can become harsh self-criticism and negative inner dialogue
• Why gift-giving/receiving can manifest as impulse spending or restriction
• Recognizing when you’re in a self-sabotage cycle
• How to meet your needs in healthier, more aligned ways

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News anxiety is at an all-time high as we’re bombarded with breaking headlines and social media coverage of... every single shitshow that's simultaneously unfolding globally. And unlike previous periods of unrest throughout history, it's all delivered straight to our phones, 24/7, for us to worry about.  

Washington D.C. therapist Steven Stosny coined the term "headline stress disorder" to describe the huge mental health impact of our nonstop news cycle. In this re-release, we explore how to stay informed and consume the news responsibly while protecting our mental health. Because we can't make an impact if we're operating in overwhelm and hopelessness. 

Tune in to hear more about:
✅ How the 24-hour news cycle fuels anxiety & fear-based algorithms
✅ Ways to stay informed without feeling emotionally drained
✅ How to break free from doomscrolling & social media-induced panic
✅ Practical strategies to set news boundaries & curate mindful media consumption
✅ Why focusing on what you CAN control is key to mental resilience
✅ The importance of hope & positive news for your mental well-being

Looking for uplifting news sources? Check these out:

✨ Good Good Good

✨ Good News Movement

✨ Tank’s Good News

🔗 Read more on managing worry & anxiety at metacognitivetherapy.com. 

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Money can be a major point of shame, anxiety, guilt, and avoidance for a lot of us, so we're throwing it back to this deep dive with financial expert Jessica Moorhouse on the psychology of money and how to heal your relationship with it, so you can stop toxic financial habits and rewire your money mindset.

Jessica is a millennial money expert, speaker, Accredited Financial Counsellor Canada®, bestselling author of Everything but Money, host of the More Money Podcast, and a leading voice on personal finance and emotional literacy in financial wellness.

Listen to our full episode with Jessica here.

Check out Jessica's book, Everything but Money. Follow Jessica on Instagram, YouTube, and her website.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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In this week’s quickie, we’re unpacking the psychology of judgment: where it comes from, why we do it, and how to become less judgmental in a world that fuels comparison and criticism about everything from how we parent, to how we look, to how we earn and spend our money.

Judgment usually says more about our own wounds than someone else’s behaviour. So we’re exploring the psychological drivers behind judging, and psychology-backed tools to shift into a more curious, understanding, and compassionate mindset.

Tune in to hear:

• Why the ego needs to feel “right”
• The link between perfectionism and criticism
• How insecurity and comparison fuels judgment
• The connection between self-judgment and judging others
• Understanding the Fundamental Attribution Error
• The blind spots I’ve had to confront in my own judgments
• Using curiosity as the antidote to judgment
• Challenging your assumptions and biases
• Practicing self-compassion to reduce projection
   

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What achievement would feel like "enough" for you? Is there a level of success you'd ever be totally satisfied with? If you're an over-achiever that's always chasing what's next, this one's for you. We're throwing it back to this potent conversation with Leisse Wilcox, where we unpack the never-ending pursuit of more achievement, the 4 "P"s of self-sabotage (from perfectionism to people-pleasing) and how to actually feel like enough. 

Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools. 

Follow Leisse on Instagram and check out her website. 

Read Leisse’s bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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As I prepare to move in with my partner for the first time (your girl’s growing up!), I revisited our practical and helpful conversation with personal finance expert and author, Alyssa Davies, about how to navigate your finances when you’re merging lives with your partner, and how to set yourself up for success when you’re moving in together.

We dive into the financial conversations every couple should have before moving in — from how to split rent and household expenses when your income is different, to structuring joint finances in a way that feels equitable and aligned with your shared goals.

Because merging lives means merging money — and that’s hella vulnerable.

Alyssa Davies is a 2x author and the mastermind behind award-winning Canadian personal finance website and YouTube channel, Mixed Up Money, where she dishes out financial content for women who care about their money. 

Tune in to hear:

• Alyssa’s advice for couples who are moving in together
• The most important money conversations to have
• Different ways to structure your joint and separate accounts
• Equal vs equitable expense splitting (and how to divide rent when your incomes are different)
• How to protect your assets if your partner moves in
• What to do if you have different spending/saving habits
• Saving for big milestones together (travel, home, wedding, investments)
• Avoiding resentment around money and contribution
• Tools for successful budgeting with your partner

Follow Alyssa:

mixedupmoney.com/

instagram.com/mixedupmoney/

Alyssa's Budgeting Templates: mixedupmoney.com/shop

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Your to-do list Is lying to you… not everything is urgent, and productivity isn’t about doing more. It’s about doing what matters most.

As Greg McKeown says: “When you prioritize the important over the urgent, you don’t just get more done, you get the right things done.” And that’s the difference between a busy life and a meaningful one.

We’re throwing it back to 3 practical steps to master prioritization using principles from productivity minimalism and Essentialism. We cover the Law of Inverse Prioritization, and effective decision-making questions to filter every task and commitment.

Listen to our full episode here.

Resources mentioned:

• Greg McKeown’s Instagram video
• Greg’s book and academy on Essentialism

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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What if the answer to career clarity and job satisfaction isn’t ahead of you… it’s behind you?

Research shows that people whose adult careers align with their early interests experience higher job satisfaction, better income, and greater educational attainment. If you loved writing, building, organizing, performing, asking questions, leading groups, solving problems, or creating things as a kid, those patterns can still guide what feels meaningful and easeful in adulthood.

So in today’s episode, we explore how your childhood interests and your true nature as a kid can offer clues for what will bring you long-term career fulfillment — and why reconnecting with who you were as a child is an evidence-based career strategy.

Tune in to hear about:

• Why so many adults feel lost or misaligned in their careers
• The disconnect between societal expectations and your authentic self
• How your childhood “essence” reveals your natural strengths
• Prompts to uncover your core nature
• The new research linking childhood interests to adult job satisfaction
• How interests are often more stable than personality traits
• Holland’s RIASEC career theory in the 6 interest categories
• How to use your younger self as a practical career compass

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So many of us have done inner child work, attachment work, and therapy for our mental health — but we’ve never applied that same lens to our sexuality. Cultural conditioning, religious messaging, porn, performance pressure, trauma, and body shame all shape how safe (or unsafe) we feel in intimacy. And often, it’s our sexual selves that become fragmented.

In this episode, I’m joined by trauma-informed somatic sex educator and Erotic Wholeness coach Darshana Avila (featured on Goop’s podcast and TV show) to explore how to heal sexual shame, navigating painful sex, ways to deepen intimacy, and confidently asking for the pleasure you actually want. Darshana has dedicated her career to helping people tune in to their truth, desires, and authentic relationships. Her work has been featured on Netflix’s Sex, Love & goop, and she’s spent over a decade guiding people out of the cultural patterns that keep them stuck.

This conversation explores sex and the erotic not as performance, but as attunement, embodiment, and healing.

Tune in to hear:

• What Erotic Wholeness actually means
• How trauma and upbringing impact desire and shutdown
• Why so many women experience painful sex — and what might be happening physiologically and emotionally
• Why orgasms can feel difficult or inconsistent
• How to feel more confident and comfortable in your body
• How to give feedback in bed without shame or conflict
• What to do when you “don’t even know what you like”
• How to slow down, build anticipation, and deepen attunement
• Why presence and nervous system regulation are key to better sex

Follow Darshana on her website and Instagram.

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Do you and your boo constantly feel "too tired" for sex? The answer might not be your energy levels (or even your libido). We're throwing it back to realtalk with TikTok’s #1 sex educator, Dr. Tara, on how to initiate intimacy when you're busy/tired, what to do with a low libido, and how stress, hormones, and mental health impact desire.

Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet’s Resident Sex Expert. She’s the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed).

 Listen to the full episode here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Dr. Tara on TikTok and Instagram

Get Dr. Tara’s new book, How Do You Like It

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Whether you’re single or in a long-term relationship, this episode is for you if you’re grappling with an anxious or avoidant attachment, fear around intimacy/relationships, or learning how to regulate and rebuild during conflict.

Thankfully, I’ve had the privilege of talking with the best when it comes to navigating love and partnership, which has helped me immeasurably in building the foundation of my own relationship. 

So today, I’m bringing you a roundup of the top advice from:

❤️ Baya Voce, MSW, Relationship Repair Expert (Supervised by Esther Perez): The art of repair, and how to maintain love and connection through conflict. Baya’s 4-step relationship repair framework, why curiosity is the antidote to defensiveness, and how to stay regulated during conflict. (Listen to our full episode here.)

❤️ Trevor Hanson, Marriage & Family Therapist, Founder of The Art of Healing: Why fear is the #1 killer of relationships and how to communicate through it. Plus, how to navigate common communication “landmines” and how anxious & avoidant partners can build safe emotional intimacy. (Listen to our full episode here.)

❤️ Jess Baum, Psychotherapist, Couples Counselor, & Author of Anxiously Attached: How our attachment styles are amplified or healed based on your relationship, breaking our anxious attachment patterns and prioritizing consistent love, recognizing red and green flags in chemistry, and moving from codependency to interdependence. (Listen to our full episode here.)

Wherever you are in your relationship journey, know that you are loved!

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Welcome to this week’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. The world feels like a dumpsterfire right now, and in our current political climate, with constant uncertainty, collective stress, and real human suffering, the need to show up better for one another has never been more important. 

So we're throwing it back to three key tips for how to actually help and support people in crisis without minimizing their pain, rushing their healing, or placing more burden on them.

Listen to our full episode here! 

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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And once I heard it, I couldn’t un-know it. So many of us (AKA, me!) say we want deeper friendships, stronger community, people who show up for us… yet we’re participating in a culture that prioritizes convenience, hyper-independence, comfort, and productivity over closeness. We’ve optimized ourselves out of connection. We interact with services, not people. We protect our peace so hard, we don’t even consider the needs of others. We complain about loneliness and how hard it is to make friends as adults, but most people opt out of the effort and inconvenience that comes with community and togetherness.

So today, we’re unpacking the loneliness epidemic, the friendship recession, and what modern society is getting wrong about community-building. Most importantly, we cover how to actually be a villager, even when you’re busy, burnt out, uncomfortable, or socially awkward.

We weren’t meant to do life alone. And the village you’re looking for might start with you.

If you’ve been craving deeper friendships, more support and belonging, and being a part of something bigger than yourself, this episode is your reminder that community is built through effort, presence, generosity, and a willingness to be inconvenienced for the sake of care and connection.

Tune in to hear:

• What it really means to “be a villager” (and why closeness comes at a cost)
• The role convenience culture plays in loneliness and isolation
• The mental and physical health benefits of strong social ties
• Why self-care is overrated, because healing isn’t a solo sport
• How to start building your village through consistent micro-connections
• Reciprocity, generosity, and why community is about equity, not equality
• Saying yes more, and becoming a supportive attendee
• How to avoid social burnout and people-pleasing
• How to show up as a village leader (the art of hosting and building what doesn’t exist)
• Taking social risks and dealing with rejection
• Letting yourself show up imperfectly — messy house, bad mood, and all

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To navigate the onslaught of January "dieting" goals and diet industry campaigns, we're throwing it back to this necessary advice from expert Abbey Sharp on the realities of bloating, why gut health matters, natural remedies for your gut and bloating, and the new face of diet culture. Tune in if you want to free yourself from the mental weight of food guilt. 

Abbey is a Registered Dietitian, food writer and blogger, best-selling author, TV and radio personality, and founder of Abbey’s Kitchen. You might know her from her insanely popular Youtube channel, TikTok and Instagram, which are followed by millions of fans for her empowering nutrition facts, wellness myth debunking, and highly entertaining critiques of BS celebrity diets.

Listen to our full episode with Abbey here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Abbey:

abbeyskitchen.com

Abbey's Youtube Channel

@AbbeysKitchen

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Aging is a privilege denied to many, and at 35, I can honestly say: I’ve never felt more like myself, and I wouldn’t want to go back to who I was at 25.

In this deeply personal and reflective episode, I’m sharing the 35 most life-changing lessons I’ve amassed about everything from confidence, mental health, and communication, to boundaries, purpose, willpower, and courage. Many of these insights were hard-earned over the last decade, and all of them have been shaped by the time I’ve spent hosting this podcast.

This episode is for anyone navigating their 30s, questioning their timeline, rebuilding self-trust, and learning how to live with more intention and alignment instead of fear.

Tune in to hear lessons including:

• Why motivation is a myth and systems matter more than discipline
• How confidence is built by keeping promises to yourself
• The importance of finding your career North Star
• An antidote to anxiety, and why communication requires emotional regulation
• Why community and relationships are essential to healing
• Using boundaries properly, ending people-pleasing, and learning to say yes and no with clarity
• The health and wellness changes that moved the needle for me
• Redefining success and how I use my time and money
• Courage over comfort… and why fear doesn’t have to disappear
• Changing paths, changing your mind, and embracing life in chapters
• Why you are NOT behind in life (there is no correct timeline!)

If any of these lessons resonate with you, I’d love to hear which one hit hardest. Comment what you connected with below, or share this episode with someone who’s navigating a similar season of life.

Thank you for being here, and for the continued gift of getting to grow up with the Teach Me How To Adult community throughout my 30s. I love you, and you’ve got this!

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If the January blues have hit and Seasonal Affective Disorder has you crashing out, we’ve got you. Winter can leave us feeling exhausted, sad, unmotivated, and plagued by insomnia, so we’re throwing it back to biohacking expert Chloe Deutscher to break down what actually helps, from light therapy and SAD lamps to sleep regulation, overcoming insomnia, and supplements that naturally support mood + serotonin.

Chloe is a chemical engineer who has dedicated her career to the intersection of science, consciousness, and mental health. She’s the co-founder and the CEO of Liquid Culture, a biotech company focused on novel fungi manufacturing and developing innovative products for optimal wellbeing. She shares her actionable tips, knowledge, and experience in the fields of biohacking, mental health, and psychedelics on her popular TikTok account, where she empowers people to overcome mental health challenges like ADHD, anxiety, and depression. 

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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We’re diving into The Odyssey Plan, a powerful life design and goal-setting framework developed at Stanford University as part of the Designing Your Life curriculum by Bill Burnett and Dave Evans.

It’s the ideal method for anyone who feels burnt out by traditional goal-setting, overwhelmed by decisions, or scared of choosing the “wrong” path.

Instead of forcing yourself into one narrow future, the Odyssey Plan helps you imagine multiple possible lives, reduce fear-based decision-making, and set goals that actually align with your values, energy, and curiosity — not just productivity or external pressure.

Tune in for a creative and science-backed way to reset and design goals you can actually stick to.

Listen in for:

• Using Stanford Life Design principles to set meaningful goals without burnout
• Create three different life paths instead of committing to one rigid plan
• Set intentions for 2026 that feel exciting, flexible, and realistic
• Reduce fear of “making the wrong choice” and embrace curiosity-driven planning
• Prototype and test future goals before fully committing
• Turn long-term life vision into actionable goals you can start this year
   

Download the Odyssey Plan template. 

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As we navigate the realities of our New Year goals and resolutions throughout January, we have the key ingredients to actually making them stick... a framework for structuring your dreams and implementing impactful goals from the master of goal-setting and planning, the force behind Passion Planner, Angel Trinidad.

Listen for mindset shifts that will get you in motion, and how to cultivate the kind of relationship with your goals that will unlock deep manifestation. 

Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.

Listen to our full episode with Angel here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Get started on Passion Planner

Follow Angel on Instagram

Follow Passion Planner on Instagram

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If you’ve ever felt socially drained, awkward, anxious, or stuck in mind-numbing small talk during the holidays, I gotchu. This episode will hook you up with powerful conversation starters and questions you can keep in your back pocket to help you navigate social situations with confidence, steer conversations away from awkward topics and political landmines, and actually feel connected to the people around you.

Whether you’re an introvert, extrovert, cutting back from relying on drinking at parties, or just tired of endless small talk, learning how to ask better questions is one of the most underrated communication skills you can have.

Research shows that the best communicators ask up to 20 times more questions than the average person... and that people consistently underestimate how much others crave meaningful conversation. So don't worry about making it weird... thoughtful questions aren't awkward, they're impactful. 

✨Tune in to hear about:

• The most interesting and fun conversation starters 
• Why asking good questions releases oxytocin and builds closeness
• Questions to avoid small talk, create real connection, and bond the room
• Reflection questions to spark meaningful year-end conversations
• Forward-looking questions for intentions, growth, and the new year
• How to redirect uncomfortable topics with boundaries and grace
• Why curiosity is the ultimate hack for social confidence and overcoming social anxiety

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Spending can be hella stressful heading into the holiday season, and if you're struggling with debt or with setting up realistic financial goals for the coming year, this is a must-listen reminder for overcoming financial stress and toxic money patterns.

A healthy money mindset is the missing ingredient for a lot of people's financial security. So we’re throwing it back to this sustainable financial advice from finance coach Nicole Stanley on dealing with debt, setting realistic money goals, and her own journey to get debt-free. 

Nicole Stanley is the Founder & Head Financial Coach of Arise Financial Coaching. After battling crippling financial anxiety in her early twenties, Nicole enrolled in her first personal finance course and made changes to go from 30K in debt to building over a quarter-million in net worth for her family at age  27. Arise Financial Coaching has now served over 600 clients and has been featured in TIME, Yahoo Finance, & CNET.

Listen to our full episode with Nicole here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Nicole:

On Instagram: @arise.financial.coaching

Arise Financial Coaching

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I’ve come a long way from my party days, and it’s clear to me now how much self-abandonment, anxiety, and numbness I was employing to uphold the drinking culture around me. Since l’ve switched to a limited drinking lifestyle, I’ve never felt more myself.

In this episode, we’re joined by Amanda Kuda, alcohol-free life coach, speaker, and author of Unbottled Potential: Break Up With Alcohol and Break Through to Your Best Life. Amanda teaches a modern, empowering approach to personal development and self-actualization through the lens of elective sobriety—no rock bottom necessary.

Whether you’re looking to cut back, reassess your relationship with drinking, or explore what an alcohol-free lifestyle could do for your energy, confidence, dating life, and emotional wellbeing, this conversation is packed with vulnerability and insight.

We cover the psychology, emotional triggers, and identity shifts behind mindful drinking, and tools to live alcohol-free without relying on unreliable willpower.

Tune in to hear:

• Amanda’s story of becoming alcohol-free without being an alcoholic
• Moderators vs. Abstainers: Which archetype are you?
• How alcohol impacts your energy, intuition & personal growth
• Why even “light” drinking affects confidence, emotional regulation, creativity, hobbies, and connection
• How alcohol gets in the way of real connection
• Dating without alcohol: Building confidence without liquid courage
• What we’re trying to numb when we drink
• Why willpower isn’t enough—and what actually works
• The need for nervous system regulation, habit replacement, and a realistic timeline
• How to start your alcohol-free journey in a way that sticks

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Trigger warning: Binge-eating and purging. 

Are you tuned into the difference between physical and emotional hunger? We're throwing it back to this helpful advice from Amber Romaniuk on how to identify emotional eating triggers, and tools to combat cravings that are rooted in emotional soothing. 

Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.

Listen to our full episode with Amber here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Amber:

https://amberapproved.ca

https://instagram.com/amberromaniuk

https://amberapproved.ca/podcast/

https://www.youtube.com/@amberromaniuk

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You need to understand where you’ve been to plan where you’re going, so in today’s episode, we’re breaking down how to do a powerful year-end audit, reflect on your biggest lessons, and “soft launch” your New Year goals so you have real momentum heading into 2026. I’m walking you through my full reflection process, including the journaling prompts, assessments, goal-setting exercises, and year-in-review questions I use to evaluate what worked this year… and what absolutely did not.

This episode is for anyone craving clarity, direction, and a more aligned year ahead.

You’ll learn how to map your biggest wins, your patterns, your energy drains, and your most valuable lessons, and then turn all of that insight into actionable goals you can start testing before January 1st.

As a bonus, I created a free Year-End Audit & Goal-Setting Guide, which you can download here to accompany this episode!

Tune in to hear more about:

• Leveraging the holiday slowdown to get ahead and test-drive new goals/habits
• Why we should give our new goals a trial run before January starts
• The journaling prompts I use to reflect on the year’s biggest lessons and takeaways
• Measuring your satisfaction using the Life Balance Wheel
• A game-changing exercise for auditing your time and how you spent your energy this year
• Honing in on areas for improvement, and setting SMART goals for each category
• The power of a guiding quote or mantra

Everything we cover in today’s episode is available to download in our free year-end audit, get your guide today and get a head start on your new year planning. You’ve got this.

Resources mentioned:

End Of Year Audit

How to set SMART goals

How To Design A Life Of Purpose, Using Ikigai

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If you’re feeling stuck, super down, or struggling with seasonal depression, this throwback advice for boosting your mental health and pulling yourself out of a spiral is exactly what you need right now. We cover how mindfulness, breathwork, and cold therapy can rewire your mood, because sometimes you need to make self-care and wellness your entire personality to help get you out of your head and into your body.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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I’m joined by Trevor Hanson, a marriage and family therapist who has helped thousands of individuals and couples heal attachment wounds and build secure, connected, confident relationships. His work has been featured by the Gottman Institute, and he’s the founder of The Art of Healing, where he teaches frameworks for transforming insecurity into emotional safety.

We break down the real reasons we often feel insecure, anxious, avoidant, or fearful in relationships… and how to finally feel secure, grounded, and confident in love. You’ll learn the tools, communication shifts, and emotional skills that create safe + connected relationships.

In this episode, we cover:

• How to build real confidence in relationships (and the cost of not working on your confidence)
• Why insecurity, fear, and jealousy appear — even in good relationships
• Practical tools for anxious attachment self-soothing
• Why fear is the #1 killer of relationships and how to move through it
• How avoidant partners can build emotional intimacy without feeling overwhelmed
• Fear-based motivation vs love-based motivation
• How to navigate communication “landmines’
• How to support a partner who feels fear or anxiety in the relationship
• The TEMPO framework and how it interrupts anxious spirals

Follow Trevor on Instagram
Trevor's website: https://theartofhealingbytrevor.com 

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Have you been debating whether to quit your job or stick it out? In this uncertain job market and economic volatility, it's hard to know what to do, so we're throwing it back to this helpful advice from Emily The Recruiter, plus her insights on how to handle back-to-office mandates if you've been working remote.

Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of the Clock In Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.

Listen to the full episode with Emily The Recruiter here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Check out our first episode with Emily here.

Follow Emily on Instagram, TikTok, and YouTube. 

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It’s time to rekindle our sense of play and curiosity. So in today’s episode, we’re breaking down why hobbies are essential for your happiness, confidence, and emotional well-being, and how finding a hobby you love can reduce loneliness, boost your mood, increase creativity, and bring FUN back into your life. Because your whole personality shouldn’t be work and TikTok.

If you’ve been feeling disconnected, bored, or stuck in autopilot, tune in to learn how hobbies can help energize you and break up the monotony of adulthood.

In this episode, we cover:

• Why adults have lost the joy of hobbies 
• The science: how hobbies act as a natural antidepressant and reduce anxiety, burnout & loneliness
• Why hobbies boost self-esteem and confidence
• The link between popular hobbies and nervous system regulation
• Why “wasting time” is actually good for your brain
• How to choose a hobby based on what you loved as a kid
• The ultimate list of hobbies for every style of activity
• The difference between Type 1 fun vs. Type 2 fun
• How hobbies help you connect with friends & build community

Hobby Ideas Mentioned in This Episode:

• Tennis, pickleball, hiking, gardening, rock climbing, weightlifting, walking clubs, horseback riding, volunteering with animals.
• Pottery, calligraphy, painting/drawing, photography, crocheting, collaging, baking, singing and choirs, learning an instrument.
• Cold plunging, meditation, yoga, reading + book clubs, puzzles, Mahjong, chess, learning a new language, deep-diving a niche interest for fun.

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Flu season is upon us, so we're throwing it back to this helpful advice from Abbey Sharp on boosting your metabolism, and restoring your gut health after dysbiosis from antibiotics. 

Did you know 70% of our immune system is housed in our gut? We cover the surprising link between your gut microbiome and your immune system, mental health, skin, hormones, and more, and why fibre is the unsung hero of gut health and immunity.

Abbey is a Registered Dietitian (RD), a cookbook author, a TV nutrition expert, a YouTuber, host of the podcast Bite Back, and the founder of Abbey’s Kitchen. She dismantles diet culture with science and sass, and her core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.

Listen to our full episode with Abbey. 

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Abbey:

Abbey's Kitchen

Abbey's Podcast: Bite Back

On IG: @abbeyskitchen/

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Most people think they’re good listeners — but the truth is, a lot of us are just out here waiting for our turn to talk. So in today’s episode, we’re breaking down 8 key steps to become a better listener, so you can improve your communication skills, strengthen your relationships, and make people actually feel heard.

It’s like that Maya Angelou quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” And a huge part of how we make people feel is based on how we listen to them.

Want to transform the way you connect? Learn how to master active listening, build trust, lead with curiosity, and become the person everyone feels safe opening up to.

Tune in to hear more about:

• How to master active listening and emotional attunement
• The #1 thing people actually mean when they say they “don’t feel heard”
• Why deep listening makes you more attractive, trustworthy, and influential
• How to listen with sincerity instead of “performing” empathy
• Removing distractions and meeting people where they are in a convo
• The art of a good follow-up
• Why questions and curiosity are the key to deeper connection
• Nonverbal cues to show that you’re listening
• Eye contact 101
• Why nonverbal cues can be challenging for neurodivergent people
• The surprising way of interacting that makes people open up more

Whether you want to communicate better at work, deepen intimacy with your partner, or just sharpen your conversational skills, I hope this helps you unlock the gift of deep listening.

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If you find yourself comparing your life to everyone else’s highlight reel… this throwback is for you.

It’s easy to spiral into self-doubt, jealousy, or the feeling that you’re “falling behind.” But what if healthy envy isn’t the enemy… what if it’s your compass pointing you toward what you actually want? Tune in to learn the difference between motivating envy vs. toxic jealousy and comparison, and how to shift from “why not me?” to “what is this showing me about my desires?”

Remember, The grass isn’t greener on the other side. The grass is greener where you water it. 

Listen to the full episode here. 

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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If you’re wondering why you don’t orgasm more, or if you and your partner are actually sexually compatible, you’re in for a juicy and legitimately helpful deep dive with TikTok’s #1 sex educator, Dr. Tara.

Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet’s Resident Sex Expert. She’s the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed).

In this episode, we talk about why your sex life might feel “off” (hint: it’s not just about libido), how to stay present during intimacy, and the science behind different types of orgasms — plus Dr. Tara’s practical advice for rebuilding desire and navigating the performance anxiety and everyday stress that can get in the way of sex.

Tune in to learn about:

✅ How to figure out your “Sexual Profile” and what it reveals about compatibility
✅ What to do when your libido or sex drive doesn’t match your partner’s
✅ How stress, hormones, and mental health impact desire
✅ Ways to initiate intimacy when you’re both exhausted
✅ How to stay present during sex and overcome performance anxiety
✅ The different types of orgasms — and how to know if you’ve had one
✅ Go-to sex positions and erogenous zones for better pleasure
✅ How to keep long-term sex and desire exciting

Take the Sexual Profile Quiz: https://www.luvbites.co/quizzes/whats-your-sexual-profile

Follow Dr. Tara on TikTok and Instagram

Get Dr. Tara’s new book, How Do You Like It

Related sex episodes:

• Teach Me How To Spice Up My Sex Life, with Dr. Jess O’Reilly
• Sex Q&A: How Do I Dirty Talk? Does Size Matter? Best Toys For Orgasm?
• How To Expand Your Sex life, Try Alternative Relationship Styles, And Practice Ethical Non-Monogamy
• No Dumb Questions: Should I use toys in the bedroom? Why is my partner never in the mood? Best sex positions? Tips for threesomes?
• Teach Me How To Own My Orgasms and Pleasure, with Sex Coach Portia Brown

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Does it ever feel like time is speeding up the older we get? You’re not imagining it... there's real science behind the phenomenon. So we're throwing it back to this tip on unpacking the neuroscience of time perception — and how to actually retain more memories and slow down your life using novelty and dopamine, inspired by Liz Moody’s “Novelty Rule”.

You'll learn how shared new experiences can deepen relationships and why novelty is the secret to keeping the spark alive in love and life.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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Learning how my brain works has personally given me so much more self-compassion and self-understanding, and now I'm excited to implement practices and systems to make my life a little easier.

If you’ve ever struggled with time blindness, decision paralysis, emotional rollercoasters, or overthinking that never seems to shut off, this episode will help you navigate undiagnosed ADHD and understand your brain, so you can work with your mind — not against it.

Shanna Pearson is the founder of the world’s largest one-on-one ADHD coaching company, working with thousands of adults with ADHD every year, and the bestselling author of Invisible ADHD.

If you've ever Googled “Do I have ADHD?” this one's for you. Tune in to learn about:
✅ The science and brain chemistry behind ADHD — and how dopamine plays a role in focus and motivation
✅ The three types of ADHD and how symptoms differ across gender
✅ Why so many women are misdiagnosed with anxiety or depression before discovering ADHD
✅ The truth about masking, over-functioning, and burnout in high-achieving adults
✅ Emotional regulation and our inability to compartmentalize the chaos 
✅ Navigating executive dysfunction, time blindness, and disorganization
✅ How to create ADHD-friendly systems that actually work: mood-based scheduling, one focus at a time, & action-first behaviour changes
✅ How to feed your brain’s need for dopamine in healthy, sustainable ways
✅ What to do if you suspect ADHD but don’t want medication (everyday changes that make a difference)

Follow Shannon and check out her book:

https://www.adhdcoaching.com/ 

https://www.invisibleadhd.com/ 

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Feeling stuck, overthinking every decision, or questioning your next move? I've been there. So we're throwing it back to this potent advice from my friend and coach, Sasha Patpatia.

We cover Sasha’s decision-making framework to help you move forward with clarity, how to overcome analysis paralysis and fear of making the “wrong” choice, and redefining success to align with your values.

Sasha is a multidisciplinary artist, writer, and board-certified career and mindset coach for creatives. Sasha has helped me navigate some of my biggest pivots — from career shifts to creative roadblocks.

In Sasha's words: “Our definition of success is doing what I said I would do, with clarity, focus, ease & grace.”

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Sasha: https://www.sashapatpatia.com/

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We’re diving into the science of chronotypes and how understanding yours can help you optimize your sleep schedule, energy, focus, and mood, without forcing yourself into a routine that leads to “social jet lag”. (For night owls who struggle with early mornings, this is the validating episode you deserve!)

Whether you’re a Bear, Lion, Wolf, or Dolphin (based on Dr. Michael Breus’ sleep research), your chronotype determines when you’re wired to wake up, feel alert, and perform at your best. But most of us are living out of sync with our internal clock. So how do we hack it?

It’s time to stop fighting your biology and learn how to work with your natural rhythms. Tune in to learn about:
🌙 What your chronotype says about your sleep patterns, focus, and productivity
☀️ The best time to sleep, eat, and work for each archetype (Bear, Lion, Wolf, and Dolphin)
🧠 How to optimize your circadian rhythm for better sleep and energy
⚡ How to reduce “social jet lag” and feel more aligned with your internal clock
💡 Lifestyle tips for improving sleep hygiene, light exposure, and reduced screen time

If you want to figure out how to wake up with energy, fix your sleep schedule, or get more productive during peak energy windows, this Quickie is for you.

Take the Sleep Doctor Chronotype Quiz here. 

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Are you dressing for the life you have — or the one you think you should have?

We’re throwing it back to this key advice from Conni Jespersen, educational wardrobe stylist and founder of Art in the Find, to help you redefine your style identity and build a wardrobe that actually feels like you. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.

We cover the 5 key elements of personal style — personality, lifestyle, preferences, environment, and influences — to help you uncover your unique signature look with confidence.

Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you’re ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. 

Listen to our full episode with Conni here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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We’re joined by Beatriz Victoria Albina, NP, MPH, SEP, a Family Nurse Practitioner, Somatic Experiencing and Breathwork Practitioner, and Master Certified Somatic Life Coach. Bea unpacks the hidden cost of emotional outsourcing™, AKA the survival habit of looking to others for validation, self-worth, and emotional regulation, instead of tuning into yourself.

We dive into polyvagal theory, recognizing when you’re in functional freeze, and using somatic tools and nervous system mapping to heal the patterns of codependency, self-abandonment, and avoidance that keep you stuck.

If you’ve ever Googled “how to stop people-pleasing,” “why do I care so much what people think,” “how to heal my nervous system,” or “how to set boundaries without guilt,” this episode is for you.

Tune in to learn about:

• What Emotional Outsourcing really means — and why it’s a nervous system response, not a personality flaw
• How people-pleasing, perfectionism, and codependence develop from early survival patterns
• Polyvagal theory 101: how understanding your vagus nerve can help you stop self-abandoning
• Are you in a state of functional freeze? How to recognize and heal from it
• Understanding social hypervigilence (and the empath paradox)
• How to set boundaries and make decisions without guilt or second-guessing
• Nervous system mapping and somatic tools to interrupt your automatic responses
• How to find balance between flexibility and authenticity
• How to stop “performing” to earn love and acceptance
• Practical tools for reclaiming your identity, rebuilding self-trust, and honouring your own needs without fear of conflict

Follow Bea's Instagram and podcast. 

Buy Bea's book End Emotional Outsourcing!

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Being able to change your mind and make better decisions is a major key to adulting, so in this episode, we’re unpacking the psychology of sunk cost fallacy and how to finally stop letting past investments dictate your future decisions. I dive into how this bias impacts your career, relationships, and mindset, and the powerful mental shifts you can make to start choosing based on alignment — not avoidance.

Just because you’ve spent a long time making a mistake doesn’t mean you need to keep making it….  sometimes, cutting your losses can be an investment in your future self.

Tune in for:
🧠 The psychology behind why we stay stuck (loss aversion, identity, fear of failure, and more)
💔 How sunk cost bias shows up in relationships, career, and big life decisions
💸 How to know when to walk away vs when to stay committed

💡 3 steps to challenging these thinking patterns and attuning to what you really want
✏️ 4 powerful reflection questions to break free from sunk cost thinking
✨ Why walking away isn’t quitting — it’s evolving and growing

Whatever big decisions or questions you’re navigating, this episode will help you make smarter, more self-aware decisions so you can let go of what’s no longer working.

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The economy is hella unstable right now, and with a recession still looming it can feel like no matter what we do, the cards are stacked against us. So we called financial expert Jessica Moorhouse back in for actionable advice for building wealth if you’re in debt or low income, recession-proofing your financial plan, and managing debt vs. savings vs. investments.

Whether you're  struggling with debt or making $250K, this conversation will help you stop self-sabotage and make an actionable plan toward financial security.

Jessica is a millennial money expert, speaker, Accredited Financial Counsellor Canada®, bestselling author of Everything but Money, host of the More Money Podcast, and a leading voice on personal finance and emotional literacy in financial wellness.

Listen to our full episode with Jessica here.

Check out Jessica's book, Everything but Money. Follow Jessica on Instagram, YouTube, and her website.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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In this episode, we’re breaking down what it really means to be an introvert, extrovert, ambivert, or omnivert, and how your personality type shapes your energy, relationships, career, and overall mental health.

Whether you feel drained after social events, thrive in big groups, or swing between both worlds, this deep dive will help you understand your natural temperament, and how to honour it while still growing outside your comfort zone.

Tune in to hear about: 

✅ The science behind introversion vs extroversion (dopamine, arousal theory)

✅ How to know if you’re an introvert, extrovert, ambivert, or omnivert... and why it's a scale

✅ Myths about introverts (no, they’re not socially anxious or antisocial!) and extroverts (yes, they need downtime too!)

✅ How introverts and extroverts can thrive in the workplace without burning out

✅ Picking the right job and work environment for your temperament 

✅ Dating & relationship tips for introverts vs extroverts — and how to make different energy needs work together

✅ Self-care strategies: how introverts can recharge and how extroverts can avoid burnout

✅ Creating a "restorative niche" for introverts to return to their true self 

✅ Why extroverts crave novelty and shared experience

✅ Why you don’t need to box yourself into one label, and how to expand your window of tolerance / “social stamina”

If you’ve ever Googled things like “am I an introvert or extrovert,” “how to recharge as an introvert,” or “introvert vs extrovert relationships,” this one’s for you.

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Is your sex life thriving in your relationship? If you find that it's dwindling, fear not — we're back to myth-bust common ideas about desire, because most of the conflict couples have around sex can actually be explained by having different desire responses. Tune in as we throw it back to a deep dive on how to navigate different sex drives and desire types, and questions to ask if you're not having the sex you want in your relationship. 

Whether you’re dating, in a relationship, married, or ready to dabble, this is essential in helping you build a stronger sex life.

Listen to the full episode here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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Founded by researchers Dr. Jeffrey Hall and Dr. Andy Merolla, the social biome is a framework for strengthening relationships and cultivating a real sense of community in a culture that’s starved of real life connection.

Whether you’re introverted, socially anxious, super busy, or just craving more genuine relationships, invest in your social fitness with these doable strategies to help you build your social biome and connections.

Tune in to learn:

• Why connection is “social nutrition” and how to feed your social health every day.
• The Ladder of Connection framework to move from restorative solitude to strong, meaningful friendships.
• How small, low-stakes interactions (“weak ties”) boost your mood and help you feel less isolated.
• Using social media and technology as a way to connect rather than compare and consume.
• Practical tips to actually make friends as an adult, nurture existing bonds, and create a supportive community.

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People don't quit jobs, they quit people — and if you've ever had a bad boss, you know how toxic a workplace can get. So we're throwing it back to this killer advice and helpful scripts from Emily The Recruiter on how to navigate the common kinds of bad bosses, from the controlling micro-manager to the perpetually angry power trips.  

Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of The Straight Shooter Recruiter Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.

Listen to the full episode with Emily The Recruiter here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Check out our first episode with Emily here.

Listen to The Straight Shooter Recruiter podcast 

Follow Emily on Instagram, TikTok, and YouTube. 

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Arguments happen (they’re an important part of relationships and individuation!) — but they don’t have to break your bond. In this powerful episode, we dive into proven tools for transforming conflict into deeper connection, and Baya’s strategies for building better communication, boundaries, and emotional safety.

If you’re in love, want love, or care about love, this is your roadmap for working towards interdependence, rebuilding trust, and creating love that lasts.

With an MSW from Columbia University, Baya specializes in couples counselling and MDMA-assisted couples therapy research, and is supervised by the incredible Esther Perel!  Her work has been featured in a TED Talk, on Vice, Forbes, MTV, and ABC, and her videos on everything from boundaries, to using AI for therapy, to navigating jealousy, have been viewed by millions.

Tune in as we explore:

💞 The three stages of lasting relationships and why many couples get stuck in Stage 2

🤝 Navigating the disillusionment phase 

🗣️ Is there such thing as healthy vs. harmful conflict?

🔄 Baya’s 4-step relationship repair framework to reconnect after a conflict

🧠 What dysregulation looks like during conflict (and how to calm your nervous system)

❤️ Rebuilding trust and emotional safety after a rupture

✋ Setting healthy boundaries in your relationship

🕵️ Curiosity as the antidote to blame and defensiveness

Resources & Links:
Follow Baya on Instagram: @bayavoce
Baya’s website: https://bayavoce.com/

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“If you’re going to manage anything, manage your time. Because that’s all you have.” — We’re throwing it back to this potent conversation with the master of goal-setting and planning, the force behind Passion Planner, Angel Trinidad.

Because when September hits, I’m always confronted with a mini-New Year reset that makes me revisit my goals and how I’m spending my time. Our time is our greatest currency, and we can learn how to manage it with intention and clarity, so we can budget plenty of it for the good stuff. Angel also weighs in on how to overcome procrastination, and how to prioritize tasks that will actually move the needle in your life.

Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.

Listen to our full episode with Angel here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Resources mentioned:

Get started on Passion Planner

The 4-Hour Work Week 

Follow Angel on Instagram

Follow Passion Planner on Instagram

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PS: If you like to watch your podcasts, make sure you're subscribed on Spotify and YouTube!

September always brings those back-to-school, fresh-start vibes, so we’re kicking things off with a helpful research-backed goal-setting hack that can completely transform the way you follow through with your habits, routines, and goals.

Implementation intentions — aka “if-then planning” — is a super effective (but seriously underrated) productivity and accountability strategy for building consistency, breaking all-or-nothing thinking, and making your goals actually stick.

If you’ve been struggling to follow through with your goals and get back into a consistent post-summer routine, this episode is for you.

Tune in to hear:
- How to use “if-then” planning to stop procrastination and automate decisions
- Why Harvard research proves implementation intentions improve goal success by up to 300%
- Avoiding self-sabotage by planning for obstacles in advance
- Why the ‘Fresh Start Effect’ makes September the right time to reset your habits + routines
- The formula for “if-then” planning you can apply to your health/wellness, work, and creative goals

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I’m so excited for what’s ahead — I’ll be bringing you more must-hear expert interviews AND video podcasts. (If you’re not already following the show on YouTube and Spotify, please take a minute to do so now!)

And if there are any topics, guests or questions you’d like me to cover in the coming season, I’d really love to hear from you, so hit me up on instagram or you can send any Qs through our website at teachmehowtoadult.ca.

I hope you’re all finding time for yourself this summer and doing things that light you up. I love you guys, see you in September!

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Abbey is a Registered Dietitian (RD), a cookbook author, a TV nutrition expert, a YouTuber, host of the podcast Bite Back, and the founder of Abbey’s Kitchen. She dismantles diet culture with science and sass, and her core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.

Join us as we as we dive deep into evidence-based nutrition science and debunk BS diet trends.

We’re cutting through the food noise to answer your top questions:

• How much protein do you actually need to support satiety and muscle health?
• Why fibre is essential for gut health and how it helps manage cravings
• The surprising link between your gut microbiome and immune system, mental health, and more
• How your microbiome affects calorie absorption
• Debunking viral metabolism-boosting hacks (what actually works?)
• Should you eat 3 big meals or snack throughout the day?
• Does meal timing affect weight loss, blood sugar, or energy levels?
• How sleep and hunger hormones like ghrelin, leptin and cortisol are connected
• Easy, science-backed nutrition tips to support your health goals
• The power of retrogradation and cooling your carbs
• How important is working out for hormones and weight management?
• Smart strategies to stabilize blood sugar and hormones through diet

Whether you're looking to feel more energized, support your digestion, or manage your weight without restriction, this episode is packed with balanced, no-bullshit tips for feeling your best.

Listen to our first episode with Abbey from season 1! 

Follow Abbey:

Abbey's Kitchen

Abbey's Youtube Channel

Abbey's Podcast: Bite Back

On IG: @abbeyskitchen/

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Summer brings the best of times, but for those struggling with their bodies and self-esteem, it can also bring triggering times. To help us gear up for an unapologetic hot girl summer of self-love, we're throwing it back to this inspiring pep talk from Roxy Earle, where she shares her self-talk mindset shifts, her gratitude practice, and her keys for building confidence and body acceptance. Because at the end of the day, the only person holding you back from being your most confident self is you. 

Roxy is a former marketing professional turned model, entrepreneur, body positivity activist and a star on Real Housewives of Toronto. She started the #MySizeRox movement, which advocates that confidence comes in all shapes and sizes. She’s worked with brands like Knix, H&M, Le Chateau and Joe Fresh to bring more inclusive sizing and styles to their stores. Roxy is the co-founder of the Ana App, a fertility, wellness and hormone tool for women.

Listen to our full episode with Roxy here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For show notes and more adulting tips, visit: teachmehowtoadult.ca

Follow Roxy:

@luxuriousroxy

Get the Ana App: 

https://www.anahealth.com/

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Because “when you prioritize the important over the urgent, you don’t just get more done, you get the right things done. And that’s the difference between a busy life and a meaningful one.” - Greg McKeown.

So today’s quickie reveals how to break free from the cult of busyness and master the art of prioritization using productivity minimalism principles inspired by Greg McKeown best-selling book, Essentialism. We dive into why you're focusing on urgent tasks instead of important priorities, along with actionable strategies to create a more meaningful, intentional life. I break down The Law of Inverse Prioritization, which explains why the most important things in life (health, relationships, personal growth) often get neglected while urgent but meaningless tasks consume all of our time and energy.

Tune in to hear:

• Productivity minimalism strategies for focusing on high-impact activities
• The difference between urgent and important
• Time management tricks through intentional prioritization
• Work-life balance and escaping the busyness addiction cycle
• My priorities in this season of life (Burnout prevention, relationships, writing and health)
• Time blocking techniques for non-negotiable important activities
• 3 key questions for your prioritization and decision-making framework
• Organizing your life around purpose and impact

Resources mentioned:

• Greg McKeown’s Instagram video
• Greg’s book and academy on Essentialism

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How do you know when it's time to hire a team, and how do you decide who that first hire should be? Hiring the right people and spotting red flags in the hiring process can make or break your business, so we're throwing it back to this leadership advice from Kelly Roach on fool-proof tips for hiring and team-building.

Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she’s disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She’s published multiple bestselling books, including Bigger Than You - The Entrepreneur’s Guide to building An Unstoppable Team.

Listen to our full episode with Kelly here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Kelly on Instagram and on her website.

Listen to The Kelly Roach show

Read Kelly's best-selling books

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Stay tuned for the science behind neuroplasticity and an inspirational look into how your brain's ability to change means you're never stuck in a negative pattern! Nicole breaks down the habit loop, explains why behavior change feels difficult, and reveals neuroscience-backed techniques for sustainable transformation.

Nicole Vignola is a leading neuroscientist, organizational psychology expert, keynote speaker, and author specializing in human optimization, longevity science, and peak performance coaching. Her research focuses on translating complex neuroscience into practical life transformation strategies.

This conversation will shift how you think about personal growth and give you the tools to create lasting transformation.

Join us as we cover:

• Neuroplasticity principles for rewiring subconscious beliefs and thought patterns
• Habit formation science: the anatomy of habits and making new behaviors stick
• Brain optimization strategies for focus, learning, and peak performance
• Improving mental health through targeted brain health practices
• Dopamine regulation and its impact on motivation and time perception
• Behavioral pattern interruption techniques and neurohacks
• Productivity maximization by managing your mental energy currency
• Phone addiction solutions and digital wellness strategies
• Positive psychology applications for overcoming negativity bias
• Nicole’s refreshing take on failure and resilience

Follow Nicole:

- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change

- Follow Nicole on Instagram

- Check out her website

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Why do some people have anxious or avoidant attachment styles, while others are totally secure? A lot of it comes down to our formative years in childhood, as early as infancy — but we aren't stuck in those patterns forever. If you're working on cultivating a secure attachment style in your relationships, this throwback to our attachment theory episode with expert Jessica Baum is a must-listen. 

Jessica is a psychotherapist and couples counselor, founder of The Relationship Institute of Palm Beach, and the founder of Be Self-full®, a company that provides counseling, group coaching and courses for couples and individuals. 

Listen to our full episode with Jess here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Jessica:

@jessicabaumlmhc

Beselffull.com

Buy Jessica’s book Anxiously Attached: Becoming More Secure in Life and Love 

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While the usual advice focuses on rest and reducing your workload, we’re exploring the lesser-known side of burnout — the one that creeps in when your work lacks purpose, when you feel chronically disengaged, or when your lifestyle is missing excitement, hobbies, and emotional fulfillment.

I’m all too familiar with burnout, so tune in to hear more about:

• Why burnout isn’t always caused by stress or long hours
• How boreout and emotional disconnection lead to the same exhaustion
• How misalignment between your values and daily life creates chronic fatigue
• Actionable ways to reintroduce energy, creativity, meaning, and connection into your life (inside and outside of work)
• The need to take tech breaks, and why scheduling joy, hobbies, and human connection is non-negotiable

If you're feeling exhausted even after resting, stuck in a loop of apathy or wondering “what’s the point?”, this one is for you.

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If you're an over-achiever with a strong dose of self-sabotaging tendencies (like perfectionism), your relationship with success is probably complicated. Add in the anxiety that comes with impostor syndrome, and it's a recipe for the never-ending pursuit of more achievement and validation. To help break the cycle, we’re throwing it back to this helpful advice from Leisse Wilcox on how to actually feel like enough and overcome self-sabotage. 

Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools. 

Follow Leisse on Instagram and check out her website. 

Read Leisse’s bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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In this week’s quickie, we’re diving into the science of heart coherence — a powerful physiological state that can regulate your nervous system, reduce stress, and help you reconnect to your emotional intuition. This isn’t just a woo-woo idea… it’s backed by decades of research from the HeartMath Institute, and it shifted how I think about emotional wellness after I tried it in a recent therapy session.

Tune in as I recount my experience with HeartMath, a heart rate variability (HRV) tool that measures your emotional state and alignment in real time. We cover how heart-brain coherence works, how it improves emotional resilience, and why regenerative feelings like gratitude, compassion, and connection are more effective than logic or deep breathing alone.

Listen to learn about:

• What heart coherence really means and why it optimizes our mental and physical health
• The science behind HeartMath and HRV (Heart Rate Variability)
• How emotions like gratitude and humour can instantly improve your physiological coherence
• Why common coping strategies (like walking or box breathing) might not lead to coherence on their own
• The role your heart plays in decision-making, emotional regulation, and stress
• How to practice heart-focused breathing and coherence-building techniques

Whether you’re feeling burnt out, anxious, disconnected, or out of sync, this one’s for you.

🔗 Resources Mentioned:
– Learn more about HeartMath Institute
– HRV and coherence trackers (HeartMath Inner Balance sensor)
– Listen to Dr Joe Dispenza explain “Heart Coherence” on Lewis Howes School of Greatness

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What you eat has a huge impact on your mood, energy and hormones. Here to advise on how our nutrition and eating habits affect hormonal imbalances and metabolism, we have Amber Romaniuk.

Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.

Listen to our full episode with Amber here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Amber:

https://amberapproved.ca

https://instagram.com/amberromaniuk

https://amberapproved.ca/podcast/

https://www.youtube.com/@amberromaniuk

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We cover evidence-based strategies to overcome loneliness, build meaningful friendships, and create lasting social connections that can improve your mental and physical health. From blue zone wisdom to friend-making advice, this episode is for anyone struggling to meet people and feel connected to others right now.

Tune in to hear about:

• How apps and automated deliveries have replaced human interaction
• The surprising connection between social health and longevity / healthspan (backed by blue zone research)
• Practical strategies to meet like-minded friends without feeling forced or fake
• The "premium effect" phenomenon in modern dating and relationships
• Habit stacking techniques that naturally build community
• Strategic approaches to expand your social circle

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We're throwing it back to helpful advice on healthy living from supplement queen Siff Haider, who reveals her grounding morning routine for peak mental and physical wellness, the supplements that make her feel at her best, and the building blocks of healthy habits that she swears by.

Siff is the co-founder of popular natural supplement and wellness brand, Arrae, which offers high-quality supplements that solve targeted issues like bloating, constipation and anxiety. She’s also the host of The Dream Bigger Podcast,  where she interviews guests like Tinx, Glucose Goddess, Lauryn Bosstick, Miranda Kerr, and more, about health and wellness, entrepreneurship, beauty and self-care.

Follow Siff on Instagram 

Check out Arrae.

Listen to our full episode with Siff here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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We’re continuing our Mental Health Awareness Month series with this introduction to Metacognitive Therapy (MCT), a groundbreaking new approach to treating anxiety, overthinking, OCD, depression, panic attacks, and more, without the usual coping strategies and trauma processing.

Unlike traditional talk therapy, Metacognitive Therapy helps people break free from the cycle of worry, rumination, and distress by targeting the way we think about our thoughts — not the thoughts themselves.

This is an especially exciting topic for me, as I’ve been working with the team at metacognitivetherapy.com as the Head Of Content for the past year, creating mental health resources including a website, social media channels, an app and a new podcast that’s still to come. MCT might just revolutionize how we treat mental health disorders.

I’m joined by Clinical Psychologist Sunniva Itland, founder of one of Norway's largest private psychology clinics and co-founder of metacognitivetherapy.com, to unpack this transformative therapy that's changing lives worldwide.

This is for anyone who hasn’t found a therapy or modality that’s really working to improve their mental health. Welcome to anti-therapy therapy.

Tune in to hear about:

• How MCT differs from CBT, talk therapy, and other traditional approaches to anxiety disorders, OCD and depression
• Sunniva's personal journey overcoming social anxiety using metacognitive therapy approaches
• Why trauma-focused and emotion-processing therapies may be keeping you stuck
• Why people develop mental health conditions VS others
• How common mental habits like overthinking, symptom monitoring, and reassurance-seeking fuel anxiety
• Recognizing unhelpful metabeliefs like “worrying keeps me safe” or “I can't control my thoughts
• Why positive affirmations, reframing, mindfulness, and traditional coping strategies often backfire
• Research-backed techniques for immediately reducing anxiety, like worry postponement and detached mindfulness

Metacognitive Therapy resources:

metacognitivetherapy.com

https://www.instagram.com/metacognitive_therapy/

https://www.linkedin.com/company/metacognitive-therapy/
 

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So for Mental Health Awareness Month, we're throwing it back to this deep dive with trauma therapist Simone Saunders on the powerful connection between mind and body healing. We cover how unprocessed trauma physically manifests and evidence-based somatic therapy techniques to release it.

Anxiety, depression, and trauma don't just affect your thoughts — they live in your body. From chronic pain and digestive issues to poor sleep and muscle tension, your physical symptoms might tell a deeper story. If you want to take control of your mental health and expand your techniques and awareness, this episode is a must-listen.

Simone has a Master's in Clinical Social Work, with a specialization in trauma, emotional regulation, anxiety and depression. As a trauma therapist and educator she has over 800,000 followers across her Instagram and TikTok accounts, the cognitive corner, where she helps people understand the connection between the mind and body and patterns that your nervous system engages in.

Tune in to hear more about:

• Identifying hidden signs of nervous system dysregulation and science-backed regulation techniques
• Understanding freeze, flight, fight and fawn responses: which survival pattern are you stuck in?
• Navigating familial relationships or partnerships that trigger the dysregulation loop
• Unhelpful coping strategies that might make you feel worse
• Cognitive bypassing: The difference between intellectualizing and feeling
• How trauma manifests physically
• What if you can't remember your trauma?
• Somatic therapy approaches for releasing trauma stored in the body
• Building a life that's healthy for your nervous system
• Navigating the loneliness and isolation of your mental health journey

Follow Simone on Instagram and TikTok.

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In honour of Mental Health Awareness Month, we're throwing it back to this helpful advice from Whitney Goodman on how to show up for your friends and loved ones when they are struggling with mental health, grief and loss — without the unhelpful platitudes and empty offers. 

Whitney is a psychotherapist, author of the book Toxic Positivity, a columnist for Psychology Today and appears regularly in publications like The New York Times and Teen Vogue.

Listen to our full episode with Whitney here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For show notes and more adulting tips, visit: teachmehowtoadult.ca

Follow Whitney:

sitwithwhit.com

@sitwithwhit

Toxic Positivity: Keeping It Real in a World Obsessed with Being Happy

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This episode is for anyone looking to improve their emotional resilience, self-awareness, and connection to others through the healing power of creativity. 

I’m joined by my favourite writer, IN-Q — an Emmy-nominated poet, multi-platinum songwriter, world renowned keynote speaker, best-selling author of Inquire Within and The Never Ending Now Poetry journal. IN-Q has written songs with artists like Selena Gomez, Miley Cyrus and Mike Posner, and he was named to Oprah's SuperSoul 100 list of the world's most influential thought leaders. He hosts writing workshops around the world, and works with brands like Nike, Spotify, Google and Lululemon to help their teams tell their stories and find their authentic voice.

Tune in to hear more about:

• How creative expression can help process trauma, anxiety, and loneliness
• What’s causing our current mental health crisis?
• Why creativity and storytelling are the most underused tools in the mental health toolkit
• The wellness modalities that IN-Q taps into
• The impact of technology and AI on our mental health
• What is happiness, and have we commodified the pursuit of it?
• How to cultivate more compassion and connection
• Reconnecting to community in a lonely and isolated world
• How to set healthy boundaries without isolating ourselves
• Taking responsibility for our emotions in relationships
• Co-regulating with your partner and establishing non-negotiables
• Overcoming the fear of creating or sharing your work

I hope this episode helps you reconnect with yourself and your playful creativity.

Follow IN-Q on Instagram and his website in-q.com. 

Get IN-Q's book Inquire Within and The Never Ending Now Poetry Journal. 

Listen to The Never Ending Now album.

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May is mental health awareness week, so we’re diving into mental wellbeing and anxiety, and how to stop it from holding you back. Tune in as we throw it back to Dr. Lauren Cook’s “anxiety hierarchy” framework that helps you measure your level of anxiety when faced with challenges, so we can face our fears without letting anxiety, avoidance, and control stay in the driver's seat.

Dr. Lauren Cook is a therapist, consultant, speaker, author and founder of Heartship Psychological Services. Specializing in anxiety, she helps people and couples work through generalized anxiety, phobias, social anxiety, OCD, and more. She has a podcast called The Boardroom Brain, and has written three books, including the “Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World”. 

Listen to our full episode with Dr. Lauren  here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Dr. Lauren:

@dr.laurencook

Drlaurencook.com

Order Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World

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In this episode, we dive deep into the psychology of money and how to heal your relationship with it, so you can stop toxic financial habits, rewire your mindset, and *actually* build long-term wealth.

We called back returning guest, Jessica Moorhouse—Accredited Financial Counsellor, bestselling author of Everything but Money, host of the More Money Podcast, and a leading voice on personal finance and emotional literacy in financial wellness.

This isn’t just another budgeting or investing 101 episode… it’s a mindset shift that can set you up for success in your personal finances and your close relationships. Whether you're  struggling with debt or making $250K, this conversation will help you stop self-sabotage, understand your unconscious toxic beliefs, and make an actionable plan toward financial security.

Tune in to hear more about:

• The emotional roots of money anxiety, guilt, shame, envy, and fear
• Understanding the 3 toxic money patterns that keep you stuck (avoidance, money worship, and relationship codependence)
• The impact of shame and judgment in your financial journey — and how to break that shame cycle
• How ADHD and neurodivergence can affect spending, saving, and money organization
• How your attachment style impacts your financial behaviour and the way you deal with money in relationships
• The #1 mistake most people are making with money
• Actionable advice for building wealth if you’re in debt or low income
• How to manage setting up an emergency fund VS paying off debt VS investing
• How to recession-proof your financial plan right now

Check out Jessica's book, Everything but Money.

Follow Jessica on Instagram, YouTube, and her website.

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The majority of our communication is non-verbal... that means our body language is doing all the talking. So we’re throwing it back to some game-changing advice from negotiation expert, Fotini Iconomopoulos, breaking down how you can leverage your body language to influence and negotiate better — at work, and socially. 

Fotini’s been helping people get what they want, both personally and professionally, for decades. Through her keynotes, workshops and virtual courses, Fotini helps teach the negotiation and communication skills required to navigate any scenario. She teaches MBA Negotiations at the Schulich School of Business at York University, and is the author of the book “Say Less, Get More: Unconventional Negotiation Techniques to Get What You Want”.

We hope this episode inspires you to go after what you want and ask for what you deserve!

Listen to our full episode with Fotini here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Fotini:

fotiniicon.com/

instagram.com/fotiniicon/

linkedin.com/in/fotiniiconomopoulos/

Get Fotini’s Book: Say Less Get More

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So today, I’m sharing my hot takes and unconventional dating perspectives to prioritize authenticity, connection, and your dating goals — without all the games.

Whether you’re dating for fun, looking for your forever person, or navigating something in between, this episode is a guide to more connected, conscious, and actually authentic dating. If you feel drained by casual dating culture, the fast food nature of apps, mixed signals and fuckboy energy, and attention-seeking games… keep. listening.

We’re debunking relationship myths like:

• Why “keep the first date short” might be killing genuine connection
• Why women shouldn’t always wait to be pursued
• Why “play it cool” and “keep it casual” isn’t always the vibe
• The truth about when to have sex
• Should you talk about your exes on a date?
• When you should consider exclusivity
• How to use intentional conversations, clarity, vulnerability, and feedback to create deeper intimacy

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In honour of earth day, we're taking a look at the cost of fast fashion, our consumption habits, and how we can become more sustainable consumers.

We're throwing it back to this perspective-shifting advice on overconsumption with Conni Jespersen, as she explains the impact of overconsumption on our confidence, wallets, and the environment, and how self-accountability for the lifespan of every product we purchase can help end impulse shopping. 

Conni is an educational wardrobe stylist and founder of Art in the Find. She has spent over a decade helping people craft intentional wardrobes, edit their closets, and break free from excessive consumption. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.

Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you’re ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. 

Listen to the full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Conni:

@artinthefind

artinthefind.com

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But we gotchu. Back by popular demand, we’re joined by Emily Durham—aka Emily the Recruiter—career coach, content creator, and host of The Straight Shooter Recruiter Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.

Whether you’re strategizing how to survive a toxic workplace, burnt out and job hunting, or managing conflict on the job, this episode will help you reclaim your power, boost your career confidence, and future-proof your career in a rapidly changing job market.

Tune in for an informative and hilarious conversation about:

• How to spot a toxic workplace (and what to do if you’re in one)
• When to quit your job vs. stick it out—especially in an uncertain job market
• The myth of work-life balance and how to set boundaries
• Dealing with the most common types of bad bosses (looking at you, micromanagers & mood killers)
• How to give your boss constructive feedback (without it backfiring)
• Smart ways to deal with workplace drama and toxic coworkers
• How “authentic” you should be at work—without hurting your career
• Are work besties trust-worthy? 
• What to do when back-to-office mandates hit
• How to stand out and stay relevant as AI reshapes the job market

Listen to our first episode with Emily here.

Listen to The Straight Shooter Recruiter podcast 

Follow Emily on Instagram, TikTok, and YouTube. 

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Whether you're facing a career crossroads, struggling to start a creative project, or battling the incessant inner monologue of your monkey mind, this episode is here to help.

I’m joined by my friend and brilliant coach, Sasha Patpatia, a multidisciplinary artist, writer, and board-certified career coach for creatives. Sasha has helped me navigate pivotal moments in my career, and equipped me with mindset tools I still use to move from overthinking to action.

Some brain chemistry-altering quotes from Sasha in today’s episode:

“It is only the friction between where you are and where you want to be — which is called tension — that shuts us down and makes us feel stuck.”

“Our definition of success is doing what I said I would do, with clarity, focus, ease & grace.”

If you're feeling stuck, lost, or burnt out, join us for a deep look at how to overcome mental blocks and move forward in alignment with your purpose.

Tune in to hear more about:

✅ How to get unstuck, use stuckness as data, and take consistent action.

✅ Overcoming decision paralysis with a three-part choice and decision reframe (that takes the pressure off!). 

✅ Dealing with self-doubt and monkey mind: Navigating excuses and negativity bias without judgment.

✅ The myth of motivation: Stop waiting for the “right time”!

✅ Reframing our idea of success and failure

✅ What’s behind creative burnout?

✅ How to find the right career coach

✅ The power of emotional regulation, + a combined approach of mindset coaching and somatic bodywork

Just remember, ready is not a feeling, it’s a decision. You’ve got this.

Follow Sasha: https://www.sashapatpatia.com/

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In honour of earth month, we're taking a look at our consumption habits and how we can lower our carbon footprint in a way that's actually sustainable.

So we're throwing it back to tactical advice on sustainable living, with "accidental environmentalist" Jules Grieve. It's easy to let perfect become the enemy of good (sustainability is a game of progress over perfection) so we cover doable ways to cut out plastic and reduce waste, the truth about recycling, and how to change our water consumption. 

Julia is a TV personality, entrepreneur, fashion designer, former international model, and founder of the incredible Preloved, North America’s leading sustainable fashion brand that has diverted over a million sweaters from landfills. She’s CityLine’s eco expert and regularly appears on Global News and in Canada’s biggest media outlets. Her mission is to show people how simple changes, over time, can have a huge impact, and she’s showing the world how we can take an eco-friendly approach to home design, health, food, fashion and lifestyle. 

Listen to the full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Julia:

@prelovedjules

juliagrieve.ca

getpreloved.com

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I’ve been stuck in an overwhelming cycle of too much work and not enough impact, so I started experimenting with different productivity hacks—and this week I’m sharing one that’s really helping.

We’re diving into the 80/20 Rule—also known as the Pareto Principle—a game-changing productivity method that helps you work smarter, not harder by focusing on the tasks that actually move the needle.

The Pareto Principle isn’t just a theory; it applies to work, relationships, finances, and general productivity so you can ditch busywork and operate in your zone of genius.

Ready to break free from the grind? Tune in to hear about:

✅ How to apply the 80/20 rule to your work and daily tasks

✅ The difference between being “busy” vs. being productive

✅ How to identify and prioritize high-impact tasks to maximize your productivity and efficiency

✅ How to stop wasting time and operate in your zone of genius

✅ Why urgency doesn’t always mean importance

✅ How this principle improves relationships, finances, style, and more

I hope this helps you take back control of your time and break free from burnout!

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Your network is everything. The way you establish and nurture your own network and reputation can make all the difference in your career success, so we're throwing it back to this great advice from Maha Abouelenein on how to add value to your unique network. 

Maha Abouelenein is a strategic communication and personal branding expert who has handled communications for some of world’s largest tech companies in the Middle East - from Google and Netflix to Udacity and Weber Shandwick, along with promotions and sports marketing programs for the Olympics, NASCAR, Women’s Hockey, and the NFL.

Maha consulted on strategic communications with the Obama administration and has worked with powerhouses like Gary Vaynerchuk and Deepak Chopra. She was honored as one of the most influential women in Dubai, and nominated as of one of Forbes Power Women of the Middle East. She’s the CEO of Digital & Savvy, host of the Savvy Talk podcast, and Best-Selling Author of "7 Rules of Self-Reliance”.

Listen to our full episode with Maha here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Maha on Instagram and on her website.

Listen to Maha's Podcast, Savvy Talk.

Order Maha's book, 7 Rules of Self-Reliance

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Washington D.C. therapist Steven Stosny coined the term "headline stress disorder" to describe the huge mental health impact of our nonstop news cycle. We’re all sucked into the cycle of online fear, and it’s crucial to learn how to consume news responsibly without sacrificing your mental health.

So how do we stay informed and responsible humans while protecting our mental health?

If you're feeling stressed, hopeless, or mentally drained from the overwhelming influx of world events, this episode is for you.

Tune in to hear more about:
✅ How the 24-hour news cycle fuels anxiety & fear-based algorithms
✅ Ways to stay informed without feeling emotionally drained
✅ How to break free from doomscrolling & social media-induced panic
✅ Practical strategies to set news boundaries & curate mindful media consumption
✅ Why focusing on what you CAN control is key to mental resilience
✅ The importance of hope & positive news for your mental well-being

Looking for uplifting news sources? Check these out:

✨ Good Good Good

✨ Good News Movement

✨ Tank’s Good News

🔗 Read more on managing worry & anxiety at metacognitivetherapy.com. 

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If you want to rewire your relationship with money and move into an abundant (and informed) financial chapter, we're throwing it back to this helpful reminder from financial coach Nicole Stanley. 

A healthy money mindset is the missing ingredient for a lot of people's financial security. Nicole reminds us that "Money is just a magnifier of who you already are" - so our habits, beliefs, and relationship to money right now will dictate how we approach our financial goals for life. 

Nicole Stanley is the Founder & Head Financial Coach of Arise Financial Coaching. After battling crippling financial anxiety in her early twenties, Nicole enrolled in her first personal finance course and made changes to go from 30K in debt to building over a quarter-million in net worth for her family at age  27. Arise Financial Coaching has now served over 600 clients and has been featured in TIME, Yahoo Finance, & CNET.

Listen to our full episode with Nicole here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Nicole:

On Instagram: @arise.financial.coaching

Arise Financial Coaching

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In today's quickie, we’re diving into the connection between our love languages and self-destructive habits so we can recognize the patterns that hold us back. 

If you find yourself defaulting to isolation, negative self-talk, avoidance, deprivation, or burnout, understanding and interrupting your 'loathe language' can help you better meet your needs before you spiral.

Ready to stop blocking yourself from the love and support you deserve? Tune in to hear more about:
✔️ How your self-destructive habits are linked to your love language
✔️ How the shadow side of quality time is isolating from loved ones
✔️ Why people who value acts of service might refuse help and burn themselves out
✔️ How the shadow side of physical touch is withdrawing from affection and neglecting self-care
✔️ Why the shadow of receiving gifts cab turn into impulse shopping or restriction
✔️ How those who value words of affirmation can spiral into self-criticism and silence
✔️ How to break the cycle and give yourself the love you actually need

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Hitting different life stages and engaging in a cycle of overconsumption—buying more but feeling less satisfied—has left a lot of us without a clear sense of style and identity. Today, we’re tackling both issues: how to define your personal style with confidence, and how to cut down on mindless shopping and fast fashion.

I’m joined by Conni Jespersen, educational wardrobe stylist and founder of Art in the Find, who has spent over a decade helping people craft intentional wardrobes, edit their closets, and break free from excessive consumption. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.

We uncover how to build a wardrobe that truly feels like you—without the stress, overconsumption, or pressure to keep up with trends. If you’re over impulse buying, feeling lost in your personal style, or staring at a closet full of clothes with “nothing to wear"... we gotchu. 

Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you’re ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. 

Tune in as we talk about:

✨ The 5 key elements of personal style: personality, lifestyle, preferences, environment, and influences
✨ How to balance timeless basics with trendy statement pieces
✨ How to shop smarter, avoid overconsumption, and stop impulse buying
✨ The true cost of overconsumption—on our confidence, wallets, and the environment
✨ Closet organization tips to maximize wearability and identify wardrobe gaps
✨ How to shop your own closet and re-style pieces you already own
✨ Secondhand shopping tips to embrace sustainability and cut down on fast fashion
✨ When to tailor or edit down your wardrobe to make it truly work for you

Follow Conni:

@artinthefind

artinthefind.com

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In this all-time favourite throwback episode, we explore how to process emotions in a healthy way, break free from fear, and find your authentic voice with bestselling poet, author and incredibly wise friend, Allie Michelle.

Allie captures the depths of human emotion through her beautiful writing and spoken word. Allie is one of my favourite poets, and her latest fantasy novel, Legends of Lemuria, is out now on Thought Catalog! She  runs Pen 2 Publish, a program to help writers create, publish and market their books. Allie co-founded a community for mental health and wellness called We Are Warriors, and she's also a certified meditation, breathwork and yoga teacher.

Tune in as we explore:

✅ How to feel deeply without drowning in emotions
✅ The difference between healthy vs. unhealthy empathy
✅ Inner child work and emotional healing
✅ The power of embracing heartbreak as transformation
✅ How to turn fear into a compass instead of a roadblock
✅ Finding your voice as a writer and storyteller
✅ Allie’s hot take on overcoming writer’s block
✅ Showing up as your most raw, unmasked self
✅ The art of deep breathing and mindfulness

If you’ve ever felt overwhelmed by your emotions or struggled to own your sensitivity, this conversation will remind you that your softness is your strength.

"Break my heart
break it so wide open
that the whole world
can fit in between the pieces."  — Allie Michelle

Order Allie's book, Legends of Lemuria

Follow Allie on Instagram

Follow Allie on TikTok

Watch Allie's live performance of her poem shared in this episode. 

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We all know about bucket lists — but what if the real game-changer isn’t chasing what excites you, but confronting what scares you? Enter: The Fear List.

Fear has been in the driver's seat of my life for too long, and I realized during my January meltdown, that my avoidance of discomfort and rejection were directly impacting my happiness and growth. Most of the things I was depressed about in my life could be traced to fear-based avoidance and inaction. That's why I created the fear list — it helps you rewire your brain to stop self-rejecting before you even try. Think of it like exposure therapy... this list of things will create proof that you can do scary things, and the more small uncomfortable things you do, the less scary the big things will feel. 

This episode is all about breaking out of fear-based paralysis and taking action on the things that hold you back. If you’ve been feeling stuck, playing small, or letting fear dictate your choices—this is your sign to flip the script.

In this episode, I cover:
✅ How my fear has kept me stuck in life, love, and career

✅ The connection between fear, anxiety, and perfectionism

✅ Rejection Sensitive Dysphoria (RSD) and why some of us with ADHD/neurodivergence fear rejection more

✅ The power of exposure therapy and why courage is a muscle

✅ How to create your own Fear List to build confidence, resilience, and momentum

✅ Questions that will help you brainstorm your fear list

✅ Getting honest with yourself about the stories you’re telling yourself

✅ Easy examples of things you can include on your fear list

✅ What’s on my list, and the wins I’ve already tackled (LITERALLY LIFE-CHANGING)

✅ Why staying accountable and tracking your progress gamifies fear and makes it fun

Remember: "The risk you’re afraid to take, could be the one that changes your entire life."

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The economy feels more unstable than my high school experience, and we could all use some extra cash to battle inflation and prepare for the potential incoming tariffs. So we're throwing it back to the ultimate lesson in working smarter, not harder, from finance expert Nicole Victoria. Her top tip for making more money, without working harder? Negotiate your bills down and funnel the extra cash into passive income streams, so we can earn cash while we sleep. 

Nicole is a CEO, money coach and financial literacy advocate Nicole Victoria AKA No Budget Babe, who specializes in helping millennial and gen-z women effortlessly manage their money and build bank accounts that never stop growing.

Listen to our full episode with Nicole Victoria of No Budget Babe here!

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Nicole:

No Budget Babe

Instagram: @Nobudgetbabe

TikTok: @nobudgetbabe

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If you’re feeling stuck, lonely, struggling with seasonal depression, or just lacking motivation and positivity, this episode is your roadmap to breaking free from the cycle and taking control of your mental wellbeing. I’m sharing the 10 game-changing shifts and habits that have worked for me and helped me feel like myself again after a month of testing.

Tune in to hear about:

• The #1 most important step to stop isolating and ask for help
• How mindfulness, breathwork, and cold therapy can rewire your mood
• The journaling practice that helps you take control of your happiness
• Why exercise (without punishment) is a powerful antidepressant
• The one daily habit that can instantly break a depressive cycle
• How to reset your circadian rhythm to fix insomnia and energy dips
• Why we need to limit social media scrolling, Netflix binging, and cheap dopamine
• Science-backed supplements to combat seasonal affective disorder and support mental health
• The unexpected way creativity can help you heal and calm anxiety
• Why human touch matters for mental wellbeing (and how to get it—even without a partner)
• Setting realistic goals for your mental health progress

Sunnier days are ahead so keep going, and please tell someone if you’re struggling. I love you guys, you got this.

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Thankfully, over the years, I’ve had incredible relationship experts and therapists on this podcast who have tackled these very questions. So today, I’m bringing you a roundup of the best relationship advice I’ve learned from three amazing guests.

Tune in to hear from:

❤️ Dr. Morgan Cutlip, Relationship expert and PhD in Psychology: How to find balance and reciprocity in relationships, communicate your needs effectively, and understand the difference between neediness and fair expectations. (Listen to our full episode here)

❤️ Liz Earnshaw, Licensed Marriage and Family Therapist: Expert strategies for conflict resolution and communication, including how to handle Gottman’s Four Horsemen and navigating common power struggles in relationships. (Listen to our full episode here)

❤️ Jess Baum, Psychotherapist, Couples Counselor, & Author of Anxiously Attached: How our attachment styles are amplified or healed based on your relationship, breaking our anxious attachment patterns and prioritizing consistent love, recognizing red and green flags in chemistry, and moving from codependency to interdependence. (Listen to our full episode here)

Wherever you are in your relationship journey… I love you guys.

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Valentine’s Day can be triggering if you’re dealing with heartbreak or loneliness. But we’re in our era of embracing singleness and romancing our damn selves.

So tune in as we throw it back to the best practical ad emotional tips from our episode on how to date yourself. Because you don’t need to wait for the perfect relationship to start living a life you love. That perfect relationship should be the one you have with yourself.

Join as we share the beauty of solo dating, learning to fulfill your own needs, how to give yourself your own love language, and practicing the art of self-love (in a non-capitalist way that doesn’t involve buying expensive candles and facials!).

I hope this reminds you to give yourself the love you deserve. I love you guys.

Listen to the full episode with here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

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@gillian.berner

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Happy hump day friends, and welcome back to another episode of “No Dumb Questions,” where I answer allll your burning Qs… because there are no dumb questions when it comes to adulting.

To kick off love month and Valentine’s Day, we’re doing a spicy Q&A on all things sex. Because whether you’re in a relationship, dating around, or single AF, we all deserve pleasure.

You all voted YES on Instagram, so I delivered… I’m showing you the best props and toys on the market, and how to use them to spice up your sex life. Trust me, it’s a vibe(rator).

In this episode, I answer all your juicy questions, including:

• Tips for hot dirty talk (without it feeling awkward or forced)
• How to tell if your partner is faking an orgasm
• How to have honest, trusting communication about your desires
• My top sex toys recos (from glass to silicone to metal of all shapes and sizes)
• What to do if the guy you’re into is… hella small
• Foreplay hacks that will level up your pleasure
• Advice for if your man has performance anxiety
• Positions for best stimulation and how to orgasm on top
• Tips to incorporate sex swings
• The key to having a healthy sex life without dating apps
• My (toxic) case for recycling lovers

Go forth and get some! Love you.

Listen to more helpful sex episodes:

• Episode 52: How To Spice Up Your Sex Life 
• Episode 64: How To Own My Orgasms and Pleasure, with Sex Coach Portia Brown
• Episode 198: Should I use toys in the bedroom? Why is my partner never in the mood? Tips for threesomes?

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

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teachmehowtoadult.ca/newsletter 

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@teachmehowtoadultmedia

@gillian.berner

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If you're feeling unsatisfied or incomplete in your love life, there’s more than one way to engage in sex, love, and relationships. But what does that look like? And how do we navigate alternative relationship styles that honour our desire and respect our partner's boundaries? We're throwing it back to this insightful and vulnerable advice from Hayley Folk, a sex writer on a mission to create safe spaces to talk about sex and pleasure.

Hayley's work has appeared in magazines like Cosmopolitan, Refinery29, Elite Daily, and more. She’s the founder of Naked Folk, a publication and podcast that covers the uncomfortable conversations we should be having about sex and relationships. 

Listen to our full episode with Hayley here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Hayley:

https://www.instagram.com/hayley.folk/?hl=en

https://www.nakedfolk.com

https://www.instagram.com/nakedfolk/?hl=en

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teachmehowtoadult.ca/newsletter 

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@gillian.berner

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I know I’m not alone in this. A lot of us end up being managers over the course of our careers, but we’re never taught how to be LEADERS — and there’s a big difference. So I called in business mentor, entrepreneur and best-selling author Kelly Roach to help me navigate my limiting beliefs around hiring, leading better, and investing in a high performing team.

Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she’s disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She’s published multiple bestselling books, including Bigger Than You - The Entrepreneur’s Guide to building An Unstoppable Team.

Tune in as we chat about:

• The key pillars that differentiate a good leader from just a manager
• How to retain top talent in your business
• The biggest communication issues and mistakes she sees amongst leaders
• Why some managers micromanage
• Limiting beliefs that hold leaders back from success
• How to know when to hire, and who to hire?!
• Spotting red flags in the hiring process 
• Game-changing interview questions to ask when hiring 
• How to know when to fire someone 
• Communication tips for giving constructive feedback
• How to measure team performance and coachability 

Follow Kelly on Instagram and on her website.

Listen to The Kelly Roach show

Read Kelly's best-selling books

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

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teachmehowtoadult.ca/newsletter 

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@gillian.berner

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We all have a relationship with money. It's a largely unconscious belief system, and based on things we saw, learned, didn’t see and didn’t learn. And those financial beliefs we carry can dictate our earning potential, our self-worth, what we charge, and how we show up in the world. 

So we’re throwing it back to this incredibly helpful insight from Leisse Wilcox on how to heal our money stories.

Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools. 

Follow Leisse on Instagram and check out her website. 

Read Leisse’s bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging.