Episode 172: Teach Me How To Quit People-Pleasing And Create Honest Relationships, with Psychotherapist Kristina Virro
As born-and-raised (but recovering!) people pleasers, we have experienced first-hand how this habit can contribute to burnout, resentment, getting taken advantage of, and appeasing people who don’t respect our boundaries. But it’s time to break the cycle, because the key to happiness and success isn’t trying to please everyone… that’s actually the key to failure.
As born-and-raised (but recovering!) people pleasers, we have experienced first-hand how this habit can contribute to burnout, resentment, getting taken advantage of, and appeasing people who don’t respect our boundaries. But it’s time to break the cycle, because the key to happiness and success isn’t trying to please everyone… that’s actually the key to failure.
So we called in the expert, Kristina Virro. Kristina is a Registered Psychotherapist and Holistic Nutritionist, who is dedicated to reducing stigma around mental health and helping people learn effective strategies to feel less stuck and more empowered. She provides psychotherapy and nutritional counselling at her wellness clinic, Fresh Insight, and she has shared her expertise with major outlets like CP24, Canadian Living, and Global News Live. You might have seen her on social media, where she’s amassed over 100,000 followers on TikTok for her no-bullshit real talk about therapy and mental health.
Tune in as we chat about:
The psychological root of people-pleasing
The red flags to look out for if you have people-pleasing tendencies
The danger of prioritizing being liked over everything
How it affects communication — especially at work
How these behaviours impact your relationships
Understanding the fight, flight, freeze and fawn responses
Getting comfortable with letting people down
Establishing honest boundaries (without being an asshole)
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 170: How To Craft The Perfect Elevator Pitch To Level Up Your Networking
We live in a pretty unforgiving world: According to research, people will form a solid impression of who you are within the first seven seconds of meeting you, and in less than a second they can start to determine traits like trustworthiness. The best way to guarantee a good first impression? A tried-and-tested elevator pitch.
We live in a pretty unforgiving world: According to research, people will form a solid impression of who you are within the first seven seconds of meeting you, and in less than a second they can start to determine traits like trustworthiness. The best way to guarantee a good first impression? A tried-and-tested elevator pitch.
Whether you realize it or not, you’ve given someone an elevator pitch about yourself at some point in your career. Or maybe even on a date. But if you’re not intentional about it, you’re missing out on opportunities.
A solid elevator pitch is key for networking, pitching yourself or your business, and speaking confidently about yourself in social situations. So in today’s episode, we’re tackling the best practices you need to capture your best self, and pitch what you do with confidence in any networking situation.
Tune in as we chat about:
The purpose and use cases for a good elevator pitch
Gill’s elevator pitch crisis — and how everything changed when she nailed it
Using the four “C”s to frame what you do and who you are
The importance of focusing on what you’re building towards
Confident body language tips
How Cailyn is framing her industry pivot
How your mindset determines a successful pitch
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 168: How To Fix Your Self-Talk (And Shut Your Inner Critic Up!)
How do you generally talk to yourself? Are you critical? Mean? Doubtful? A lot of us can be our own biggest bullies, but our self-talk is one of the most important factors in the quality of our lives, relationships, career, and happiness.
How do you generally talk to yourself? Are you critical? Mean? Doubtful? A lot of us can be our own biggest bullies, but our self-talk is one of the most important factors in the quality of our lives, relationships, career, and happiness.
Your thoughts become actions, and they can determine everything in your life. So it’s our job to recognize them, acknowledge them, and then kindly tell these limiting beliefs to eff off, because we’ve got this.
Tune in as we chat about:
Countering our inner critic with empathy
Tweaking our language to be more confident
Using cognitive reframing to shift out of negative thoughts
Fighting negative self-talk with facts
rethinking our idea of failure
Calling out your loved ones on their negative self-talk
Positive affirmations and helpful mantras
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 166: Teach Me How To Biohack My Brain, Part 2: Anxiety & Stress Management, Supplements, and Memory
We might associate our cognitive health with our memory, productivity, thinking, and energy levels, but what about our happiness? Our mood has EVERYTHING to do with our brain health. So what do top neuroscientists recommend for psychiatric issues?
🚨Brain health is mental health 🚨
We might associate our cognitive health with our memory, productivity, thinking, and energy levels, but what about our happiness? Our mood has EVERYTHING to do with our brain health. So what do top neuroscientists recommend for psychiatric issues?
In part 2 of our brain health episode, Dr. Kristen Willeumier offers her EXACT protocol for improving anxiety without a medical prescription. We pick right back up from last week’s episode (be sure to go back and listen if you missed it), with game-changing advice on the power of supplements for managing anxiety and psychiatric disorders, and how to improve memory and brain fog.
This episode is a refreshing conversation about getting back to the basics, prioritizing our physical wellness to take care of our mental wellbeing, and investing in our future brains as we do our future retirement fund. Let’s benefit from the compound interest of healthy habits, too.
Dr. Kristen Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging. She was a postdoctoral scientist in the Department of Neurology at Cedars-Sinai Medical Center in LA, where focused on the genetic analysis of neurological disorders. She’s also the recipient of a National Research Service Award Fellowship from the National Institutes of Health. Dr. Willeumier 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.
Tune in as we discuss:
Key supplements for mental health
The power of a GABA supplement for anxiety
How sleep impacts brain function
Stress management and brain health
Tips for improving your memory
Why we experience brain fog and low energy
Getting back to simplicity
How making changes in middle age prevents older age degeneration
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 165: Teach Me How To Boost My Brain Health, Part 1: Nutrition, Supplements & Movement, with Dr. Kristen Willeumier
We’re in an era of health hacks, from tracking our cycles, sleep, and steps, to tailored fitness regimens. But what about our brain health? Cognitive decline may not be top-of-mind for the under-50 crowd, but our paying attention to our brain health can change our lives right now, and in the long-term.
We’re in an era of health hacks, from tracking our cycles, sleep, and steps, to tailored fitness regimens. But what about our brain health? Cognitive decline may not be top-of-mind for the under-50 crowd, but our paying attention to our brain health can change our lives right now, and in the long-term. So we called in the incredibly brilliant neuroscientist, Dr. Kristen Willeumier, to learn more about the easy way we can improve our brain function to feel sharper, more energetic, happier, and healthier.
Dr. Kristen Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging. She was a postdoctoral scientist in the Department of Neurology at Cedars-Sinai Medical Center in LA, where focused on the genetic analysis of neurological disorders. She’s also the recipient of a National Research Service Award Fellowship from the National Institutes of Health. Dr. Willeumier 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.
We dive deep on the nitty gritty details of all the lifestyle tweaks and medical studies, so we’re breaking this interview into two digestible parts. Be sure to tune in next Wednesday for Part 2!
And join us today as we discuss:
The biggest contributors to cognitive decline
Weight management and the impacts of sugar and diet on your brain
Addressing sleep issues like sleep apnea
How exercise helps to maintain blood flow in the brain
The benefits of intermittent fasting
The best vitamins for cognitive health
Key supplements for psychiatric disorders
Listen in next Wednesday for Part 2 of the episode, where we cover supplements for anxiety, tactical ways to improve your brain health by managing stress, how to improve your memory and get rid of brain fog, and more.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 163: How Do I Maintain My Relationships When I Move Away?
It becomes increasingly tough to keep in touch as we get older (seriously, has anyone in their 30s tried to plan a group hangout recently!?) but it’s extra hard if you’ve moved away. And add a different timezone in there? Good luck.
It becomes increasingly tough to keep in touch as we get older (seriously, has anyone in their 30s tried to plan a group hangout recently!?) but it’s extra hard if you’ve moved away. And add a different timezone in there? Good luck.
But relocating is a fact of life in adulthood, and we don’t want our fears of losing touch with loved ones to hold us back from making an exciting move. So in this week’s episode of Asking For A Friend, we’re diving into all the strategies for maintaining your relationships while abroad, including the great tips we got from our followers on Instagram!
Tune in as we chat about:
How Cailyn has kept in touch, and what she wants to improve upon
Scheduling your catch-ups like non-negotiable meetings
Being thoughtful with milestones and big events (the good and bad ones)
Removing the guilt from a phone call hiatus
Communication methods for every personality type
Habit-stacking your Facetimes
The power of a friendship trip
Creating virtual experiences to share
We hope this helps you stay connected with your loved ones, no matter how far away they are. If you have any burning questions and want to get us in the hot seat, DM us and we’ll dive into them in an upcoming tell-all.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 161: How to take accountability for your baggage, heal your triggers, and deal with other people’s shit
All of us have baggage, whether it’s from bad relationships, broken homes, friendship drama, or toxic work environments — and more often than not, these past traumas aren’t even our fault! But it’s still our job to manage how we allow these past problems to impact our relationships and experiences today.
If you’re easily triggered, quick to overreact, or constantly carrying your past into the present moment… it’s time to take accountability for your baggage. And if you’ve got more bags than Kim Kardashian, this one’s definitely for you!
All of us have baggage, whether it’s from bad relationships, broken homes, friendship drama, or toxic work environments — and more often than not, these past traumas aren’t even our fault! But it’s still our job to manage how we allow these past problems to impact our relationships and experiences today.
We’re here to help you understand what your baggage is, how it shows up, who is usually on the receiving end of it, and how you’ll manage it — all while sharing our own shit that we’re still working through.
Tune in as we dive into:
What causes the majority of our baggage
How we’re learning not to take on other people’s baggage
The way our triggers show up in relationships, work, parenting, and money
Being self-aware and responsible for healing your past
Self-regulating techniques to manage your triggers
Rewriting your narrative and reclaiming your past stories
How therapy, coaching, and open communication have helped
It really is empowering to reclaim your past, choose a new narrative for the future, and take responsibility for your own happiness. Let’s do the damn work!
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 159: Teach Me How To Fall In Love With Cooking (And Leftovers!), with Tiffani Thiessen, Actress and Cookbook Author
There are few things we love more than food, and our favourite TV shows. Today, we’re serving both. In a quest to help everyone fall in love with cooking more, we’re chatting with iconic actress Tiffani Thiessen about her passion for food and upcoming cookbook.
There are few things we love more than food, and our favourite TV shows. Today, we’re serving both. In a quest to help everyone fall in love with cooking more, we’re chatting with iconic actress Tiffani Thiessen about her passion for food and upcoming cookbook.
We’re diving deep on what cooking means to us, reducing food waste, nostalgia and childhood, raising kids, travel, and giving yourself grace + balance.
You probably know Tiffani from her legendary role as Kelly Kapowski in the cult classic series Saved By The Bell, and as Valerie Malone in Beverly Hills 90210. Now she’s on TV as the host of MTVs hit food series, Deliciousness, and she’s turned her passion for food into a new career chapter as a cookbook author, with her debut cookbook Pull Up A Chair, and now her newest cookbook which launches this September, “Here We Go Again: Recipes and Inspiration to Level Up Your Leftovers”.
Tune in as we chat about:
Career pivots and shifting into a second life in food after a legendary acting career
What fuels Tiffani’s love of cooking, and how she prioritizes it
The importance of cooking with leftovers for reducing waste and climate change, time, and money.
Giving yourself balance and grace
Tips for cooking with kids and feeding picky eaters
Tiffani’s go-to recipes for entertaining
The best leftover ingredients to work with
The power of nostalgia and food
Experiencing high school on set of a high school TV show
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 157: Teach Me How To Pivot My Career and Reinvent Myself, with Keltie Knight
Life is a long zig-zagging road, and it’s okay to pivot and try new routes along the way. And no one has exemplified how to reinvent yourself and pivot your career again and again more than today’s guest, Keltie Knight.
Realtalk from Gill: I’ve been at a serious crossroads about which path to take next in my career. It can be easy to feel trapped in one lane, stuck where you are, or like you have to choose only one thing to focus on if you want to be successful. But choosing something now, doesn’t mean you’re resigned to that one thing forever. Everything you do is cumulative action towards where you want to end up.
Life is a long zig-zagging road, and it’s okay to pivot and try new routes along the way. And no one has exemplified how to reinvent yourself and pivot your career again and again more than today’s guest, Keltie Knight.
Keltie is a three-time Emmy Award winning television personality, podcaster, A New York Times bestselling author, and former professional dancer. She started her career as a dancer and danced in the Radio City Rockettes, in music videos for musicians like John Legend, and as a backup dancer for Beyonce and Taylor Swift, NBD. She pivoted into television as a host, working on Entertainment Tonight and E! News, and covering huge events like The Grammys Red Carpet. She’s the co-host and creator of one of the top 100 podcasts in the world, The LADYGANG podcast, which she transformed into a TV show and a bestselling book, Act Like A Lady. And now, she has just launched her new CBS primetime show, Superfan, for which she’s the creator, executive producer, and host.
Join us as we chat about:
The key to reinventing yourself and leaning into career pivots
Reverse engineering your dreams and goals VS staying flexible and open to opportunities
How to know when it’s time to move on to a new project or pivot into a new career era
How to handle rejection and bounce back from negative feedback
What to do when you’re categorized and expected to “stay in your lane”
The benefit of having multiple jobs or projects on the go
The power of staying unattached to outcomes and just making shit happen
How to stay focused with your pursuits when you’re a multi-hyphenate person with lots of interests and passions
We hope this episode inspires you to swing big and pursue all of your passions, because as per Ross Geller, you can always pivot along the way.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 156: How To Make Passive Income (And Make Your Money Work For You)
Want to work less and live more? Today we’re diving into some smart ways that you can start generating passive income, because we could all use a bit of extra cash right now, whether we’re working towards a big vacation, a dream home, or financial freedom from that 9-5 that we lowkey can’t stand. We’re done trading our time for money, so join us on our journey to work smarter, not harder.
Want to work less and live more? Today we’re diving into some smart ways that you can start generating passive income, because we could all use a bit of extra cash right now, whether we’re working towards a big vacation, a dream home, or financial freedom from that 9-5 that we lowkey can’t stand. We’re done trading our time for money, so join us on our journey to work smarter, not harder.
ICYMI, passive income is the set-it-and-forget-it of money-making. We’re not talking about taking on a part-time job or side hustle — this is all about leveraging your existing skills, assets and money to your advantage. Because who doesn’t want to make money while we sleep? We’re not the experts, so we’re throwing it back to some fire investing and passive income strategies we got from finance pros Nicole Victoria and Jessica Moorhouse.
Tune in to learn more about:
Leveraging your skills/influence to make $$ with digital products and affiliate marketing
Why we love Amazon Associates and LIKEtoKNOW.it
Leveraging unused assets like parking spaces, storage lockers, or cars
The benefits of being an Airbnb host
Investing 101: creating a diverse portfolio and common investments to consider
Why you should invest in high dividend stocks
Getting in on the real estate market with Real Estate Investment Trusts (REITs)
You work hard for your money, so let’s make it work even harder for you.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 154: How To Stand Out In A Job Interview With Two Easy Steps
Almost everyone we know is interviewing for a new job right now. Lay-offs are rampant, job dissatisfaction is at an all-time high, and the application process has gotten OUT OF CONTROL with so many rounds of interviews and case studies. In a sea of applicants, how do you stand apart?
Almost everyone we know is interviewing for a new job right now. Lay-offs are rampant, job dissatisfaction is at an all-time high, and the application process has gotten OUT OF CONTROL with so many rounds of interviews and case studies. In a sea of applicants, how do you stand apart?
How do you show up with confidence, in the driver’s seat, and with experiences you can use to answer ANY question? We’ve done our fair share of job interviews, and wanted to share our most successful tips for standing out in the process.
Join us as we chat about:
How to stay in control of any job interview
The importance of asking about the hiring process
Practicing examples to leverage for any question
Why you should come with a list of questions
The key questions and suggestions to impress your interviewer
We hope this episode helps prepare you to crush your next job interview — you’ve got this!
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 152: How To Beat Burnout and Hustle Culture, and Prioritize Health, with Chloe Wilde
Burnout continues to skyrocket as we take on side hustles and chase the elusive “more” – but the good news is there are real, actionable ways to beat it and prevent it from coming back! But we’re no experts, so we called in Chloe Wilde to teach us how she overcame burnout and built a business on balance and wellness.
Raise your hand if you’ve been feeling a little overwhelmed with all of life’s responsibilities lately. Our inboxes are always full, and our social feeds are always filled with everyone’s nonstop accomplishments. We're in a perpetual juggling act between work, parenting, relationships, and our health (the latter of which usually gets bumped to the back burner).
There’s always more to do and less time to do it in. These girlies are tired. So this week we’re saying goodbye to hustle culture, getting to the bottom of all this burnout, and re-learning how to prioritize our wellbeing.
Burnout continues to skyrocket as we take on side hustles and chase the elusive “more” – but the good news is there are real, actionable ways to beat it and prevent it from coming back! But we’re no experts, so we called in Chloe Wilde to teach us how she overcame burnout and built a business on balance and wellness.
Chloe is a reporter, TV host on Canada’s #1 Entertainment show, ETALK, and founder of the Healthy Is Hot app and podcast She has interviewed some of the biggest names in entertainment, from Meryl Streep and Robert Downey Jr., to Kate Winslet and Zac Efron. She’s an advocate for health and wellness, and launched her own online community, Healthy Is Hot, for open conversations on difficult health-related topics and coaching tips for living your best life.
The Healthy is Hot brand has expanded into a Podcast, Crave Original Series, and an App – where Chloe offers her education and training as a Health and Life Coach in a self-guided app to support busy women as they learn to prioritize themselves.
Join us as we chat about:
Chloe’s experience with burnout and her personal wellness journey
What fuels our burnout and overwhelm
Why taking care of yourself should be a non-negotiable
Chloe’s top (and totally realistic) wellness practices
The importance of having good sleep hygiene
Rethinking what productivity *actually* looks like
Setting boundaries at work so you can be your best self
We hope you’re taking care of yourselves and that this episode helps get you back to feeling like the powerhouse you are!
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast.
Follow Chloe:
@thechloewilde
Try the HIH App free for 30 days!
Listen to the Healthy Is Hot Podcast
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 150: The Quickie: How To Redefine Success And Find Your Own Path To Fulfillment
The summer of girlhood is thriving: Barbie broke a billion. Taylor Swift is stabilizing the economy. We’re doing all the things, and we’ve proven we can do it all. But should we actually have to? The #hustleculture girlboss era is mellowing out and honestly, we aren’t sad to see it go.
The summer of girlhood is thriving: Barbie broke a billion. Taylor Swift is stabilizing the economy. We’re doing all the things, and we’ve proven we can do it all. But should we actually have to? The #hustleculture girlboss era is mellowing out and honestly, we aren’t sad to see it go.
What was sold to us under the guise of empowerment has become just another benchmark no one can live up to, so it’s time we start redefining success for ourselves. Too often we see success as a zero sum game; we want a prolific career, a healthy balanced life, a happy family and a fulfilling social life, all while comparing ourselves against someone who seems to be doing it better, and it’s impossible to keep up.
There’s more than one way to succeed, and it doesn’t need to be the marriage-house-baby-corporate promotion-trajectory. We’re officially letting go of those tired narratives and rewriting the script on success, because these Barbies have had enough!
Join us as we chat about:
Less girlbossing, more balance
Dismantling societal definitions of success we’ve been taught
Pinpointing our values and passions
Learning to embrace our own unique journey
Celebrating nontraditional milestones and others’ successes
Redefining failure and cultivating a growth mindset
How visualization fits in
Self-auditing your life
The importance of avoiding comparison
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 148: Asking For A Friend: What’s The First Year Postpartum Really Like?
Even with all of the books, classes and advice, nothing can truly prepare you for the changes that come with motherhood. Those first postpartum months are overwhelming and joyous and exhausting and confusing and affirming, and most of the time we look back and wonder how it could have gone by so quickly. It’s a vulnerable time that can leave a lot of women feeling isolated.
Even with all of the books, classes and advice, nothing can truly prepare you for the changes that come with motherhood. Those first postpartum months are overwhelming and joyous and exhausting and confusing and affirming, and most of the time we look back and wonder how it could have gone by so quickly. It’s a vulnerable time that can leave a lot of women feeling isolated.
So this week we’re pulling back the curtain on the fourth trimester and first year with your new human, cause when shit is hitting the fan, it’s good to know you’re not alone.
And believe it or not, we kind of *are* the experts on this! Cailyn is in the hot seat to give us her hard-earned wisdom after her first year as a new mom. Tune in as she spills the tea on all the highs and lows, from physical healing and mental health, to sleep cycles and relationship changes.
Join us as we chat about:
What’s going on down below after childbirth?
What’s the deal with sleep?
Hormones and your mental health
Cailyn’s top advice for new moms
How your relationships and marriage are affected
Cailyn’s biggest surprises in year one
Mentioned in this episode:
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 147: Teach Me How To Manage Anxiety, Challenge My Fears, And Heal The Gut-Brain Connection, with Dr. Lauren Cook
If you experience feelings of overwhelming anxiety, existential dread, panic sweats and heart palpitations… welcome to the anxious girlies club. But seriously, we’re finally learning that while occasional stress and worry is normal, if those feelings start to impact our day-to-day lives, it’s time to take a closer look at our brains and bodies.
If you experience feelings of overwhelming anxiety, existential dread, panic sweats and heart palpitations… welcome to the anxious girlies club. But seriously, we’re finally learning that while occasional stress and worry is normal, if those feelings start to impact our day-to-day lives, it’s time to take a closer look at our brains and bodies.
Millennials and Gen-Zs have been dubbed the most anxious generations in history, and it’s no surprise considering the increasingly globalized age of social media, 24/7 bad news cycles, and economic issues we face. So what can we do about it?
We called in licensed clinical psychologist, Dr. Lauren Cook, to give us some easy, actionable steps to help positively navigate our anxiety, rather than ignoring or fighting against it. From identifying the impacts and triggers of anxiety to breaking down the gut-brain connection, Lauren lays out the real, evidence-backed ways to manage our chaotic minds.
Dr. Lauren Cook is a therapist, consultant, speaker, author and founder of Heartship Psychological Services. Specializing in anxiety, she helps individuals 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 forthcoming “Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World”.
You might’ve seen her on TikTok where she spreads approachable mental health advice to her hundreds of thousands of followers, or in her features on The New York Times, Forbes, NBC, and Psychology Today.
Tune in as we chat about:
What’s causing the increased rates of anxiety in Millennials and Gen-Z’s
The hidden impacts of anxiety in our relationships, jobs, and interactions
The most prevalent categories of anxiety and the rise of social anxiety
The gut-brain connection and how nutrition impacts mental health
How to cope with and communicate anxiety triggers
How to self-soothe when we’re spiralling
The best ways to show up for loved ones struggling with their mental health
Is anxiety and control to blame for our procrastination and isolation?
The importance of “empowered acceptance”
Healthy ways to challenge our fears
We hope this episode helps you manage your anxiety and work with your body and mind to feel your best.
Follow Dr. Lauren:
Pre-Order Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat in an Uncertain World
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 145: The Quickie: How to Ask for Help When You Need It (It's Okay To Not Be Okay!)
Life can be complicated AF and everyone needs support along the way…so why is it so hard to ask for it? For most of us, the tendency to keep things bottled in and not ask for help has been reinforced over time, especially in cultures that value independence and “success”. Spoiler alert: it isn’t doing us any good. On the plus side, vulnerability and asking for help are two skills that can be learned, and class is now in session!
Life can be complicated AF and everyone needs support along the way…so why is it so hard to ask for it? For most of us, the tendency to keep things bottled in and not ask for help has been reinforced over time, especially in cultures that value independence and “success”. Spoiler alert: it isn’t doing us any good. On the plus side, vulnerability and asking for help are two skills that can be learned, and class is now in session!
Giving and receiving emotional support is essential for us to thrive, and it’s okay to not be okay! So this week we’re getting personal about our own struggles and share some helpful tips on how we can all channel our inner Brené Brown.
Join us as we chat about:
Cailyn’s struggle with feeling disconnected and overwhelmed
What holds us back from admitting when we’re not ok
Why validation is so important
Going to the right person for help
How vulnerability strengthens connections
Being direct about what you need
Why admitting that you’re not okay isn’t a burden to others
Letting your friends and family show up for you
Emphasizing validation over problem-solving
How self-acceptance can free you
We hope this episode inspires you to ask for help when you need it and show up better for the people who might need you!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 143: Asking For A Friend: How Can I Be A Digital Nomad?
For all the sh*t we’ve been through since 2020, there was at least one positive societal change: we entered our remote work era. Not being tied down to an office 5 days a week has afforded us newfound freedom in prioritizing our work-life balance — it’s time to make the most of it. We’ve all dreamed of being able to work and live wherever we want, so let this be the year you shoot your shot. This week we have our resident world traveler, Gill, in the hot seat and she’s finally coming clean on how she’s getting away with all this travel while still killing it in the corporate world.
For all the sh*t we’ve been through since 2020, there was at least one positive societal change: we entered our remote work era. Not being tied down to an office 5 days a week has afforded us newfound freedom in prioritizing our work-life balance — it’s time to make the most of it.
We’ve all dreamed of being able to work and live wherever we want, so let this be the year you shoot your shot. This week we have our resident world traveler, Gill, in the hot seat and she’s finally coming clean on how she’s getting away with all this travel while still killing it in the corporate world.
Grab a seat, book a plane ticket and buckle in because we’re about to become digital nomads!
Join us as we chat about:
The rise of workcations and why you should take one
How to choose your travel destinations
Navigating work in different timezones
Budgeting for your time working abroad
Setting expectations and communicating at work
All the logistics you didn’t know you needed
How to make the most of balancing work and travel
We hope this episode helps you make your travel dreams a reality!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 141: Teach Me How To Design A Beautiful Home On A Budget, with Design Expert and YouTuber Alexandra Gater
The highest level of adulting might just be creating a space that feels welcoming and reflects your personal style. But let’s be honest, that’s easier said than done, especially with the limitations of budgets and rental units. Our homes should be a source of comfort and inspiration — after all, our spaces have a real impact on our wellbeing. We’re on a mission to create our own personal oasis without breaking the bank, so we called in our friend, and the budget-friendly decor guru herself, Alexandra Gater.
The highest level of adulting might just be creating a space that feels welcoming and reflects your personal style. But let’s be honest, that’s easier said than done, especially with the limitations of budgets and rental units.
Our homes should be a source of comfort and inspiration — after all, our spaces have a real impact on our wellbeing. We’re on a mission to create our own personal oasis without breaking the bank, so we called in our friend, and the budget-friendly decor guru herself, Alexandra Gater.
Alexandra is a stylist and home decor expert who specializes in accessible home decor advice for renters and anyone working with a smaller budget. She started her design career as the home editor for Chatelaine Magazine, where she launched the popular YouTube series, The Home Primp. She’s since hosted the HGTV series Buy or DIY, and her work has appeared in brands like Apartment Therapy, Domino Magazine, Architectural Digest, The Rachel Ray Show, and the Global Morning Show. She just launched her STUNNING book Own Your Space, which offers room-by-room decorating tips for renters and homeowners.
Join us as we chat about:
Alexandra’s journey to becoming a design legend
The easiest, most budget-friendly ways to make a big impact
How to figure out your personal design aesthetic
Alexandra’s go-to products to spruce up a space
Advice for renters on making big changes and navigating landlords
Easy and temporary DIYs to try
Choosing unique and affordable art
Dealing with differing design styles with your partner
We hope this episode inspires you to make your home your own, because you deserve the space of your dreams!
Follow Alexandra:
Buy Alexandra's book: Own Your Space
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If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 139: Teach Me How to Make Friends As An Adult, with Psychologist and Friendship Expert Dr. Miriam Kirmayer
There’s a new epidemic in town: Loneliness. And while making friends is intimidating at any age, it feels especially daunting as adults. As we hit our 30s, our groups of friends are getting smaller and smaller (fun fact: We replace half our friend group every seven years as adults!). Life gets busy, people move away, and milestones come at different times. Even though this seems to be universal, it can still feel like something is wrong with us.
There’s a new epidemic in town: Loneliness. And while making friends is intimidating at any age, it feels especially daunting as adults. As we hit our 30s, our groups of friends are getting smaller and smaller (fun fact: We replace half our friend group every seven years as adults!). Life gets busy, people move away, and milestones come at different times. Even though this seems to be universal, it can still feel like something is wrong with us.
If we’ve learned anything along our adulting journey, it’s that friendships are crucial to our mental and physical wellbeing. So this week, we’re learning how to prioritize the most underrated of our relationships, how to make new ones, and why it’s so damn hard to maintain friends as an adult.
We’re not the experts, so we called in Dr. Miriam Kirmayer. Having spent over a decade researching the science of friendship and helping people live more connected lives, Dr. Miriam is a clinical psychologist, writer, speaker, and leading expert on friendship and social connection. She’s appeared on some of our favourite media outlets, from Call Her Daddy to Vogue and The New York Times.
She sits on the Mental Health Advisory Committee for Wondermind, a media company co-founded by Selena Gomez, and is a member of The GenWell Project, a human connection movement. She also has a private practice and is one of the first and only licensed clinical psychologists to specialize in friendship therapy!
Join us as we chat about:
Why our friendships dwindle as we age
Dr. Miriam’s best tips for making new friends
Overcoming the fear of rejection
How many hours it actually takes to establish a true friendship
How our attachment styles affect our friendships
Adapting to new life stages and navigating changing relationships
Why one friend can’t check every box
How to prioritize friendships (and why it’s good for your health!)
Advice on letting go of friendships that have run their course
We hope this episode helps you feel less alone and inspires you to get back into the friendship market. Remember, you’ve always got a friend in us!
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If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 137: The Quickie: How to Get the Raise You Deserve
To quote our generation’s thought leader, Britney Spears: “You wanna live fancy? Party in France? You better work.” But also, you better ask for fair compensation. Just thinking about asking for a raise makes us cringe, but no one else is going to do it for us, so tits up: It’s time to start advocating for ourselves.
To quote our generation’s thought leader, Britney Spears: “You wanna live fancy? Party in France? You better work.” But also, you better ask for fair compensation. Just thinking about asking for a raise makes us cringe, but no one else is going to do it for us, so tits up: It’s time to start advocating for ourselves.
The good news is, most managers and companies want to keep their employees happy, so this week we’re spilling the tea on everything you need to set yourself up for success. From shifting our mindset, tracking performance, and the scripts to use for your conversation, this is the official guide to getting a raise!
Join us as we chat about:
Unlearning imposter syndrome
How to tell if you’re being compensated fairly
Tracking your wins and collecting your performance receipts
When to broach the conversation with your boss
Leveraging competitive opportunities
Perfecting your pitch
Making the most of development opportunities
What you can negotiate in addition to your salary
We hope this helps you find the courage to confidently ask for what you deserve!