Teach Me How To Adult

Friends, this is a quick one to let you know I’m taking a quick summer break, and we’ll be back to our regularly programming in September with the launch of Season 5!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! Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

If you're confused by nonstop nutrition trends and conflicting health advice online… join the club. In this eye-opening episode, I chat with the internet’s favourite registered dietitian and nutrition expert, Abbey Sharp, to break down balanced nutrition tips, metabolism hacks, and what the latest science says about protein, fibre, gut health, and blood sugar balance.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 cravingsThe surprising link between your gut microbiome and immune system, mental health, and moreHow your microbiome affects calorie absorptionDebunking 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 connectedEasy, science-backed nutrition tips to support your health goalsThe power of retrogradation and cooling your carbsHow important is working out for hormones and weight management?Smart strategies to stabilize blood sugar and hormones through dietWhether 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 KitchenAbbey's Youtube ChannelAbbey's Podcast: Bite BackOn IG: @abbeyskitchen/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. 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.caFollow Roxy:@luxuriousroxyGet the Ana App: https://www.anahealth.com/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

I’ve been thinking a lot about prioritizing lately, mostly because I’ve been shifting the way I prioritize things in my life the last few months. My priorities desperately needed to change so that work wasn’t always #1, and I wasn’t always chasing an endless to-do list of busywork.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 activitiesThe difference between urgent and importantTime management tricks through intentional prioritizationWork-life balance and escaping the busyness addiction cycleMy priorities in this season of life (Burnout prevention, relationships, writing and health)Time blocking techniques for non-negotiable important activities3 key questions for your prioritization and decision-making frameworkOrganizing your life around purpose and impactResources mentioned:Greg McKeown’s Instagram videoGreg’s book and academy on EssentialismFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. 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 showRead Kelly's best-selling books Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Ready to rewire your brain and transform your habits? This re-released (now in video form!) episode features neuroscientist Nicole Vignola, the internet's favorite brain optimization expert, sharing evidence-based strategies for breaking bad habits, building positive routines, and leveraging neuroplasticity for lasting change.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 patternsHabit formation science: the anatomy of habits and making new behaviors stickBrain optimization strategies for focus, learning, and peak performanceImproving mental health through targeted brain health practicesDopamine regulation and its impact on motivation and time perceptionBehavioral pattern interruption techniques and neurohacksProductivity maximization by managing your mental energy currencyPhone addiction solutions and digital wellness strategiesPositive psychology applications for overcoming negativity biasNicole’s refreshing take on failure and resilienceFollow Nicole:- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change- Follow Nicole on Instagram- Check out her websiteFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.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:@jessicabaumlmhcBeselffull.comBuy Jessica’s book Anxiously Attached: Becoming More Secure in Life and Love For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Hot take: Burnout isn’t always about doing too much… sometimes, it’s about doing too little of what actually matters. This week, we’re diving into a little-known root cause of burnout that can change how we prevent it and recover from it: a lack of meaning, connection, and energizing.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 hoursHow boreout and emotional disconnection lead to the same exhaustionHow misalignment between your values and daily life creates chronic fatigueActionable 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-negotiableIf you're feeling exhausted even after resting, stuck in a loop of apathy or wondering “what’s the point?”, this one is for you. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. 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.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

There’s a missing link in our mental health routines, and it has everything to do with our HRV (heart rate variability) and the emotional alignment of our mind and heart.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 healthThe science behind HeartMath and HRV (Heart Rate Variability)How emotions like gratitude and humour can instantly improve your physiological coherenceWhy common coping strategies (like walking or box breathing) might not lead to coherence on their ownThe role your heart plays in decision-making, emotional regulation, and stressHow to practice heart-focused breathing and coherence-building techniquesWhether 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 GreatnessFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube