Teach Me How To Adult

Sober-curious? You don’t need a “drinking problem” for alcohol to quietly hold you back and sabotage your potential.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 alcoholicModerators vs. Abstainers: Which archetype are you?How alcohol impacts your energy, intuition & personal growthWhy even “light” drinking affects confidence, emotional regulation, creativity, hobbies, and connectionHow alcohol gets in the way of real connectionDating without alcohol: Building confidence without liquid courageWhat we’re trying to numb when we drinkWhy willpower isn’t enough—and what actually worksThe need for nervous system regulation, habit replacement, and a realistic timelineHow to start your alcohol-free journey in a way that sticksFor 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. 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.cahttps://instagram.com/amberromaniukhttps://amberapproved.ca/podcast/https://www.youtube.com/@amberromaniukFor 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

If you want to start 2026 off strong, it's all about ending 2025 with intention. We’re rapidly approaching the end of the year (HOW DID THIS HAPPEN?), and I have a rigorous reflection process for tracking the highs, lows, and lessons of the last 12 months.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/habitsWhy we should give our new goals a trial run before January startsThe journaling prompts I use to reflect on the year’s biggest lessons and takeawaysMeasuring your satisfaction using the Life Balance WheelA game-changing exercise for auditing your time and how you spent your energy this yearHoning in on areas for improvement, and setting SMART goals for each categoryThe power of a guiding quote or mantraEverything 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 AuditHow to set SMART goalsHow To Design A Life Of Purpose, Using IkigaiFor 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 past episodes that you might have missed. 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.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

Struggling with relationship anxiety and fear of intimacy or rejection? This episode will guide you through anxious and avoidant attachment patterns, to the core healing that can help us find confidence and security in relationships.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 relationshipsPractical tools for anxious attachment self-soothingWhy fear is the #1 killer of relationships and how to move through itHow avoidant partners can build emotional intimacy without feeling overwhelmedFear-based motivation vs love-based motivationHow to navigate communication “landmines’How to support a partner who feels fear or anxiety in the relationshipThe TEMPO framework and how it interrupts anxious spiralsFollow Trevor on InstagramTrevor's website: https://theartofhealingbytrevor.com  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. 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.  Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Somewhere along the way, we stopped having hobbies… and honestly, it’s making us depressed. Between burnout, money-making, doom-scrolling, and constantly trying to be “productive,” most people don’t do anything just for joy anymore. We’re disconnected from ourselves, our creativity, and from each other.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 communityHobby 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.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

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.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 KitchenAbbey'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

Good listening is an underrated superpower… it makes you more magnetic, trustworthy, liked, and connected.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 attunementThe #1 thing people actually mean when they say they “don’t feel heard”Why deep listening makes you more attractive, trustworthy, and influentialHow to listen with sincerity instead of “performing” empathyRemoving distractions and meeting people where they are in a convoThe art of a good follow-upWhy questions and curiosity are the key to deeper connectionNonverbal cues to show that you’re listeningEye contact 101Why nonverbal cues can be challenging for neurodivergent peopleThe surprising way of interacting that makes people open up moreWhether 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.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

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. 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. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube