Loneliness isn’t just in your head… it impacts your body, mood, longevity and emotional health. There’s real science behind why we crave connection, so in today’s episode, we dive into the concept of the “social biome” (your personal ecosystem of relationships and daily interactions) and how it can transform your wellbeing.

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

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

Tune in to learn:

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

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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.

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

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

Listen to the full episode with Emily The Recruiter here.

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

Check out our first episode with Emily here.

Listen to The Straight Shooter Recruiter podcast

Follow Emily on Instagram, TikTok, and YouTube.

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@gillian.berner

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“We’re taught how to fall in love, but not how to stay there.” So in today’s must-listen episode, I chat with renowned relationship repair expert Baya Voce, MSW, to learn the art of repair, and how to maintain love and connection through conflict.

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

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

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

Tune in as we explore:

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

🤝 Navigating the disillusionment phase

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

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

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

❤️ Rebuilding trust and emotional safety after a rupture

✋ Setting healthy boundaries in your relationship

🕵️ Curiosity as the antidote to blame and defensiveness

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

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

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

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

Listen to our full episode with Angel here.

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

Resources mentioned:

Get started on Passion Planner

The 4-Hour Work Week

Follow Angel on Instagram

Follow Passion Planner on Instagram

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Hi friends, welcome back to a new season of Teach Me How To Adult! I’m so excited to be back here with you, and for everything that’s in store for season 5.

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

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

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

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

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

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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!

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

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

Listen to our first episode with Abbey from season 1!

Follow Abbey:

Abbey's Kitchen

Abbey's Youtube Channel

Abbey's Podcast: Bite Back

On IG: @abbeyskitchen/

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@gillian.berner

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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.ca

Follow Roxy:

@luxuriousroxy

Get the Ana App:

https://www.anahealth.com/

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@gillian.berner

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