Teach Me How To Adult

We’re heading into mental health awareness week, and these conversations are crucial as we face a global mental health crisis, with 1 in 3 people struggling with a mental health issue in North America.Almost every person I’m close with has been affected by mental health struggles, and I dealt with my own uncomfortable bout of anxiety and depression this September. During this tough month, I found myself referring back to some of the amazing tools and conversations I’ve had with guests on this podcast who shared perspective-changing insights that have changed my mindset and mental health. These are a big part of my mental health toolkit that I draw from when I need reminders, support and tools to get me through a rough patch, and I'm glad I can share them with you today.Tune in to hear advice from:Mindset coach and bestselling author, Leisse Wilcox, on having agency over your response to life’s hardships, cultivating hope and optimism, and using your feelings as feedback.Clinical psychologist, Dr. Lauren Cook, on identifying the Four Ds of Distress and when to seek help from a therapist, plus the truth about how nutritional deficiencies and gut health impact anxiety.Psychotherapist and author, Whitney Goodman, on radically accepting your feelings and why we’ve been programmed to engage in toxic positivity.Mindfulness expert and best-selling author, Nina Purewal, on navigating the chatty mind, dealing with stress spirals, why we’re addicted to negative thoughts, and CSI-ing the shit out of your thoughts.If you’re struggling with your mental health, know that you’re not alone. Please find someone to talk to, and know that you are loved. I hope this mental health toolkit helps you as much as it’s helped me.Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor 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 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. We're in our biohacking eras, and it turns out the easiest thing we can do for our health is moving our bodies. Just how much exercise does it take to see the anti-aging impact on our brains? We called in brilliant neuroscientist, Dr. Kristen Willeumier.Dr. Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging and the genetic analysis of neurological disorders. She has led research on the impact of head trauma in sports with the NFL, and she’s published research on PTSD, autism, psychiatric treatment, and much more.   Listen to our full episode with Dr. Kristen here!Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Dr. Kristen:www.drwilleumier.comRead Biohack Your BrainFor 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

Do you guys feel like time keeps passing by faster the older we get? When we’re kids, summer stretches endlessly, and in adulthood, it’s gone in the blink of an eye. Today we’re diving into the intersection of time, memories, novelty and neuroscience to figure out how we can slow down our perception of time and make more memories. Enter: Liz Moody’s Novelty Rule. It turns out, when we’re learning and experiencing new things, we create new neural pathways, and time feels longer/slower.As we get older and fall into rigid routines and monotony, we’re not laying down new neural circuitry, so everything blends together and we lose track of time.So how do we stop time from flying by? Tune in to hear about: The neuroscience of time perception My relationship with routine and boredom Explaining Liz Moody’s “Novelty Rule”Easy ways to create weekly novelty Applying dopamine menus to memory-makingWhy Shared Experiences is a key Love Language Keeping the spark alive in relationships with novelty Tracking and scheduling your new novelty habits Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor 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. Did you know that sugar is 10x more addictive than cocaine? Here to advise on emotional eating, cravings, and the impact of sugar on our health, 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.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

Welcome back to another episode of “I’m the problem, it’s me,” where I call bullshit on myself for the things I’m getting wrong, so we can all learn from the struggle. Today’s adulting confession: I’m terrible at letting things go. I never know when to walk away and call it quits, and I try to make things work long past the point of productivity or hopeIf you’re listening to this, you’re probably feeling a little overwhelmed or frustrated at how hard you’ve been trying in some area in your life.This episode is your permission slip to stop trying to do something if it’s not working.We’re taught our whole lives that “quitting is bad”, and “If you try harder you’ll do better” — but trying harder isn’t always the solution to achieving more.Tune in as we explore a beautiful metaphor I heard at Lewis Howes’ Summit of Greatness. We dive into a story from Price Pritchett’s book, You2, on the power of redirection, pivoting, and NOT trying harder when there’s a smarter, more effective solution just around the corner.I haven’t always known when to let go and walk away from something, but I’m setting out to change that.If something isn’t working in your life and you’re still desperately trying — stop and reevaluate. There’s probably a better wayRead Price Prichett’s book, You2 Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor 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

Lauren Zoeller, a certified Love & Relationship Coach and motivational speaker, shares expert insights on dating and self-discovery. She emphasizes the importance of identifying non-negotiables in partnerships to build healthier relationships. Lauren challenges the checklist mentality of dating, advocating for emotional connection over superficial traits. A key takeaway is the mirroring exercise she introduces, encouraging listeners to explore their relationship needs and prioritize self-fulfillment before seeking love.

Do you ever feel like you're less productive when you’re less busy? It’s like the more time you have, the longer it takes to get anything done, and the busier you are, the more you get done. You’re not alone my friends — that’s actually thanks to a phenomenon called Parkinson’s Law. Parkinson’s Law is the idea that work expands to fill the time allotted for its completion… a task will grow more complex and all-consuming the more time you have to get it done. For people (like me) who struggle with time management, this can equal A LOT OF WASTED TIME if you don’t leverage it properly. But imagine you could get your 8-hour-a-day job done in 5 hours? I’ve tried-and-tested time management strategies and self-imposed deadlines, and found that I can get way more done in less time when I use this phenomenon to my advantage. We’re in our work smarter, not harder season, so tune in to learn more about: The origin story of Parkinson’s Law How it leads to major inefficiency and wasted meetings How to use it to our advantage to get more productive Setting time limits and deadlines to keep you on track My favourite time management and calendar strategies (hellllo pomodoro)Banishing ‘busy culture’ and reworking the corporate 9-5Why multitasking can work against you Let’s take back control of our time and get back to living. Our show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor 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

We’re joined today by a very special guest for a bonus back to school quickie — introducing my sweet and insightful seven year-old niece, Isabelle! Belle is always coming out with advice far beyond her years, so we’re making it official and picking her brain on friendship, confidence, money, and adulting. Because kids say the darndest things!I hope this conversation brings as much wholesome joy to your day as it did to mine. Join us as we chat about:How to manage stress and feel more confidentHow to make new friendsWhat to do if someone is being unkind to youFinancial advice from a second graderThe best tips to prepare us for adulthoodThanks to Isabelle for being such a great guest — we hope she comes back soon! Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome back to the show!!! We have an incredible fall lineup planned, and I’m so glad you’re here. I don’t know about you, but no matter how old I get, September will always feel like that fresh back to school milestone where you get back into your routine and set new goals and habits. And today’s episode is a must-listen to help us get back on track — we called in the internet’s favourite habits and brain expert, neuroscientist Nicole Vignola. This interview is an empowering reminder that you are not stuck in your life. No matter where you’re at, you are capable of rewiring your brain and changing your life for the better. We’ve probably all said or heard, “I’m just wired this way.” But the science is in… and that’s not true. We can completely reshape and rewire our subconsciously programmed beliefs and change our thoughts, behaviours, and routines. So today, we’re diving into·the science of breaking bad habits and how to make good ones, the principles of neuroplasticity  and how to leverage it for positive change, neurohacks for changing our behavioural patterns, how to focus better and learn new skills, and how to improve our mental health by improving our brain health.Nicole Vignola is a neuroscientist, keynote speaker, author and expert in organizational psychology who teaches people around the world about the science of human optimization, health and longevity, mental health, and peak performance. Tune in as we learn about: The principles of neuroplasticity Why it feels so hard to make big changesThe anatomy of a habit, and the key to making a new habit stickHow long it takes to fully integrate new habitsBuilding a routine around time of day and your chemical reactionsThe truth about negativity bias and positive reinforcement Using big life changes as a catalyst Reducing our phone usage A genius way to break a bad habit How dopamine impacts motivation and warps time Boosting productivity by maximizing your mental currency Why brain health is key for mental health Nicole’s refreshing take on failure 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 websiteOur show is produced by:Gillian Berner, Host, Producer & EditorOlivia Nashmi, Audio EngineerCarolyn Schissler, Designer & Web ProducerSara Valentine, Content ProducerFor 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

Today's summer rewind is a re-release of one of our favourites that we keep coming back to. We'll be back in September with brand new interviews! No matter how old we get, as we approach September back-to-school season, the fresh start new goals vibes are strong. A big focus in my life this past year has been improving my health and creating habits and routines that are better for me. But I still really struggle with creating structure and efficient routines around productivity. Thankfully, today’s guest Siff Haider is well-versed in both. As an entrepreneur in the wellness space, Siff has developed an impressive balance across her work life and health habits, and in today’s episode, she reveals the tips and strategies that she used to improve her health and build a wildly successful business. 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.Tune in as we chat aboutSiff’s journey to healing her health and immune systemWhat fuelled her to launch ArraeThe game-changing healthy habits & changes Siff implementedThe power of a grounding morning routineHow Siff prioritizes routine and consistencyThe goal-setting strategy that’s driven successWhy the delulu mindset is necessaryVisualization and vision boardingFinding balance in the sometimes-rigid wellness worldThe importance of financial empowerment for womenFollow Siff on Instagram Check out Arrae.Listen to Siff's Podcast, The Dream Bigger Podcast.Resources mentioned: The Five Minute Journal, The Artist's Way, Glucose Goddess. 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