⭐ Theme 5: Food for Thought ⭐

🍽️ This week, Ebony and May serve up something special—a heartfelt exploration of how food shapes who we are. From childhood comfort meals to family traditions that anchor identities, they dive into the beautiful, complex relationship we all have with what's on our plates. From "kitchen therapy" sessions to the deeper meaning behind their podcast name, Ebony and May share personal stories that'll make you reflect on your own food journey.

⚠️ This episode contains discussions about eating disorders and related mental health challenges. If you're currently struggling with disordered eating or feel this content may be triggering, please listen with care or consider skipping this episode. Your well-being comes first.

Discover how food impacts:

• Cultural identity and family connections

• Mental health and emotional well-being

• Childhood memories and comfort

• Creative expression and self-care

• Social pressures around eating

• Privilege and food accessibility

💬 If you enjoyed this episode, please support us by subscribing and leaving a review on your podcast platform!

📲 Connect with us on Instagram: @ruocake.pod

Have a wonderful rest of the week! 💛💗

"Some people eat to live, but I live to eat"

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REFERENCES

• LASH LIFT Aphrodite Cosmetics - Code: EBY15

• Philippine Mental Health Association: https://www.pmha.org.ph/

• Too Good to Go: https://www.toogoodtogo.com/

Eating Disorder Support (Australia):

• Butterfly Foundation: https://butterfly.org.au/get-support/helpline/

• Butterfly National Helpline: 1800 33 4673

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ℹ️ We wish to acknowledge the Eugenio Lopez Jr. Center for Multimedia Communication and the Department of Communication for graciously providing access to their recording facilities for this podcast episode.

⭐ Theme 4: Big Sister Advice ⭐

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⚠️ Today's episode addresses sensitive topics related to mental health and suicide. If you find these subjects difficult or triggering, please prioritise your wellbeing and consider listening at another time or with support available. Your mental health comes first.

In this game-changing episode, May shares her most powerful big sister advice for mastering your mental health journey. Don't miss out on discovering:

• 7 strategies that will revolutionise how you care for your mental health

• Unlock the truth about what mental health actually means

• Cutting-edge science revealing shocking insights about young people's mental health

• BONUS: An exclusive self-care exercise that will transform your daily routine!

💬 Love what you heard? Support us by subscribing and leaving a review on your podcast platform!

📲 Connect with us on Instagram: @ruocake.pod

"In this moment I am living" 💛

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Remember, reaching out for support is a sign of strength. These services are there to help when needed:

AUSTRALIA

• Lifeline Australia: 13 11 14 (24/7 crisis support and suicide prevention)

• Beyond Blue: 1300 22 4636 (24/7 support for anxiety, depression, and suicide prevention)

• Headspace: 1800 650 890 (Mental health support for young people aged 12-25)

• MensLine Australia: 1300 78 99 78 (Support for men with emotional health and relationship concerns)

PHILIPPINES

• National Center for Mental Health Crisis Hotline: 1553 (Landline toll-free), 0917-899-8727 or 0966-351-4518 (Mobile)

• Hopeline Philippines: 0917-558-4673 or 2919 (toll-free for Globe/TM subscribers)

• In Touch: Crisis Line: (02) 8893-7603 or 0917-800-1123

• Philippine Mental Health Association: (02) 8921-4958

GLOBAL

• Find a Helpline: https://findahelpline.com/ (Free, confidential support from a helpline or hotline in your country)

• Befrienders Worldwide: www.befrienders.org (International network of crisis helplines)

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REFERENCES

• Out of the Shadows Fundraiser: https://www.outoftheshadowswalk.org.au/fundraisers/ruocake

• WHO Mental Health Atlas 2024: https://www.who.int/publications/i/item/9789240114487

• WHO Definition of Mental Health: https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

• Biomedical Model: https://en.wikipedia.org/wiki/Biomedical_model

• Biopsychosocial Model: https://pmc.ncbi.nlm.nih.gov/articles/PMC6875848/

• Dr Russ Harris. (2020). The Reality Slap (pp. 30–31). Exisle Publishing. https://www.booktopia.com.au/the-reality-slap-russ-harris/book/9781925820911.html?srsltid=AfmBOorRSJpg19Xu98bvf3OLwwZgnJ1TxXgvcuib_olN8EAE7F24VDYU

⭐ Theme 4: Big Sister Advice ⭐

Do you struggle with feeling insecure or worrying about what others think? You're not alone. In this powerful episode, Ebony shares her personal stories of navigating insecurity - from being mocked for her appearance in high school to facing doubts in her business ventures. She dives deep into the psychology of why we care so much about others' opinions, and provides insightful tips for learning to stay in your own lane and live authentically.

In this episode, you'll discover:

• The real causes behind our need to seek validation and fit in with others

• Ebony's honest stories of being let down and feeling "behind" her peers

• How to silence the voice of self-doubt, even in the face of haters and critics

• Strategies for cultivating unstoppable confidence and pursuing your passions

• Why it's crucial to surround yourself with people who align with your values

Whether you're a teen navigating the awkward high school years or an adult still wrestling with self-doubt, this episode is for you! Ebony gets vulnerable and real about her own journey, offering critical advice for silencing the haters and reclaiming your self-worth. Discover how to stop seeking validation from others and start living life on your own terms.

💬 If you enjoyed the episode or learned something new, don’t forget to like, share, and spread the word!

📲 Follow us on Instagram: @ruocake.pod

“Stop taking advice from the people who are not living the life that you want to live” 💗

⭐ Theme 4: Big Sister Advice ⭐

In part 2 of this episode, Ebony and May dive into what it’s really like growing up as the eldest daughters in their families. From childhood memories to the pressures of being a role model, they unpack the best moments and realisations they found that come with the title of “eldest daughter.”

Tune in as they share:

• How being the eldest daughter shapes relationships, friendships, travel, and adult life

• Their best big sister advice for younger siblings and fellow Gen Z eldest daughters

Whether you’re an older sibling yourself, curious about what it’s like to be us (jk), or just here for a fun listen, this episode is full of laughs, relatability, and cute stories

Disclaimer: We both grew up in heteronormal family dynamics where traditional gender roles were more often than not assumed. We cannot speak for anything besides our experiences but we absolutely welcome stories from diverse family dynamics and interpretations of gender roles.

💬 If you enjoyed today’s episode, don’t forget to rate, share, and spread the word!

📲 Connect with us on Instagram: @ruocake.pod

Thanks for tuning in—and here’s to all the eldest daughters out there 💛 💗

⭐ Theme 4 : Big Sister Advice ⭐

In this episode, Ebony and May dive into what it’s really like growing up as the eldest daughters in their families. From childhood memories to the pressures of being a role model, they unpack the best moments and realisations they found that come with the title of “eldest daughter.”

Tune in as they share:

- Thoughts on the idea that eldest daughters are seen as the “second mum”

- The truth about Eldest Daughter Syndrome—expectations, independence, and pressure

- How being the eldest daughter shapes relationships, friendships, travel, and adult life

Whether you’re an older sibling yourself, curious about what it’s like to be us (jk), or just here for a fun listen, this episode is full of laughs, relatability, and cute stories

Disclaimer: We both grew up in heteronormal family dynamics where traditional gender roles were more often than not assumed. We cannot speak for anything besides our experiences but we absolutely welcome stories from diverse family dynamics and interpretations of gender roles.

💬 If you enjoyed today’s convo, don’t forget to rate, share, and spread the word!

📲 Connect with us on Instagram: @ruocake.pod

Thanks for tuning in—and here’s to all the eldest daughters out there 💛 💗

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Resources

Loop Earplugs: https://au.loopearplugs.com/

⭐ Theme: People & Places ⭐

In this solo episode, Ebony takes us inside her amazing journey of studying abroad in the UK.

From exploring London and traveling across Europe to navigating the highs and lows of living away from home, she reflects on the experiences that shaped her and the lessons she’ll carry forever.

Join Ebony as she shares:

- What it’s really like to study abroad in the UK vs Australia

- homesickness when living across the world

- How saying “yes” opened the door to lifelong friendships and global connections

- Her biggest takeaways: confidence, growth, and a whole new perspective on life

- Practical tips for anyone considering studying abroad or moving overseas

Whether you’re planning your own semester abroad, dreaming of international travel, or just curious about the realities of living overseas, this episode is packed with insights, honest reflections, and inspiration to take the leap.

If you enjoyed the episode or learned something new, don’t forget to like, share, and spread the word!

Thanks for listening! 💗

Follow us on Instagram:[@ruocake.pod

(https://www.instagram.com/ruocake.pod)

⭐ Theme: People and Places ⭐

Ready for a fresh perspective on cultural differences?

Join May as she shares genuine insights from her month living in the Philippines as an Australian. This episode goes beyond surface-level observations to explore the deeper cultural forces that shape how we live, eat, and connect.

What you'll discover:

• DRESS CODE – How culture, religion, and climate influence fashion choices in ways you might not expect

• FOOD CULTURE – May's honest take on navigating Filipino cuisine as a dedicated veggie lover

• COMMUTING MINDSET– Why transportation culture reveals so much about a society's values and psychology

• ECONOMIC REALITIES – A thoughtful discussion on labor, economics, and what it means for everyday life

• BODY ETHICS – Important conversations about cultural standards and perspectives on physical touch

This isn't just another travel story – it's an honest exploration of what happens when two worlds collide, and what we can learn from those differences

💬 If you enjoyed this episode, please support us by subscribing and leaving a review on your podcast platform!

📲 Connect with us on Instagram @ruocake.pod

“Even the perceptions of time and distance are different between the Philippines and Australia” 💛

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REFERENCES:

• FINCH APP: https://finchcare.com/

• FOOD: https://treasury.gov.au/sites/default/files/2024-06/c2024-489934-australian-fresh-produce-alliance.pdf

• COMMUTING: Emerging from the ‘worst’: An ethnography of the modern Filipino commuting culture behind the Metro Manila traffic crisis. https://doi.org/10.1051/matecconf/201927201032

• BODY ETHICS: Violence Against Women Prevalence Estimates, 2018, https://www.who.int/publications/i/item/9789240022256

⭐ Theme 3: People & Places ⭐

In this episode, Ebony and May launch their new theme by asking the big question: Is university worth it in 2025—or just a waste of time? They surveyed 66 university students to uncover the real reasons people go to uni and share surprising insights about university life, friendships, career opportunities, and global experiences.

Join them as they explore:

• Making friends at university - Is it possible to form genuine, lifelong connections on campus?

• Study abroad and global exchange programs - how travelling through university can completely change your perspective on life and your career.

• Networking at university - building professional connections and personal growth opportunities while you study.

• Student stories and real-life moments - that shaped people’s university experiences and how they view the world.

Whether you’re a future student, currently studying at uni, or reflecting on your own experience in higher education, this episode is full of insights, honest reflections, and tips for getting the most out of your degree.

💬 If you enjoyed the episode or learned something new, don’t forget to like, share, and spread the word!

📲 Follow us on Instagram: @ruocake.pod

“Whatever you put into university is what you get back, you get what you give.” 💗

⭐ Theme 2: Lifelong Learning ⭐

🇵🇭 Mabuhay Philippines 🇵🇭 This episode marks May's exciting new chapter as she begins her life in the Philippines!

What is Lifelong Learning? Join May as she explores what lifelong learning truly means, diving into the psychological mechanisms behind this transformative concept and sharing practical strategies for cultivating a growth-oriented learning mindset.

In this deeply personal episode, May opens up about her own lifelong learning journeys—navigating personal finances, embracing her identity as an Asian Australian, and developing her musicianship skills.

💬 Love what you heard? Please support us by subscribing and leaving a review on your favourite podcast platform!

📲 To stay connected, follow us on Instagram @ruocake.pod

Wishing you a safe and mindful day! 💛

RESOURCES MENTIONED:

• Lifeline MYM Group: https://www.lifelineh2hsydney.org.au/get-support/support-and-treatment-groups/

The DBT-informed psychological skills groups are for adolescents (14-18) and adults who experience intense emotions and want to develop healthier behavioural patterns through skill-building. Groups run for 16 weeks across multiple Sydney locations (Gordon, Hornsby, Seaforth, Marsfield, and Brookvale).

• Brené Brown Values List: https://brenebrown.com/resources/dare-to-lead-list-of-values/

REFERENCES:

• Eikeland, O., & Johannesen, H. S. (2024). Lifelong learning: Expanding concepts and practices (1st ed.). Peter Lang. https://doi.org/10.3726/b21191

• Morin, A. (2011). Self-awareness part 1: Definition, measures, effects, functions, and antecedents. Social and Personality Psychology Compass, 5(10), 807–823. https://doi.org/10.1111/j.1751-9004.2011.00387.x

• Andreev, I. (2024, August 22). Lifelong learning. Valamis. https://www.valamis.com/hub/lifelong-learning

⭐ *Theme 2: Lifelong Learning*⭐

For this week’s conversation, Ebony dives deep into the powerful mindset shift from academic learning to *lifelong learning*. She reflects on her personal journey—sharing stories, quotes, and valuable insights on how embracing curiosity has transformed her academic success, career path, and personal growth.

🎓 We spend years in traditional education chasing grades and scores. But what if learning could be intentional, joyful, and personally meaningful? Ebony explores the differences between academic learning (focused on external rewards) and lifelong learning (driven by curiosity and purpose).

💡 Learn how a lifelong learning mindset can:

• Reduce procrastination

• Improve your adaptability

• Fuel creativity

• Enhance your conversations

• Enrich every aspect of your life

✨ Ebony also shares practical tips like choosing one new thing to explore, engaging in deeper conversations, and staying curious about the world. From learning tap dance to launching her TikTok/marketing and cake business, Ebony shows how continuous learning opens unexpected doors.

📌 Quote of the episode:

*“If I’m always learning, I feel like the world will never pass me by.”*

This episode is your reminder to never stop wondering, noticing, and growing.

💬 If you enjoyed the episode or learned something new, don’t forget to like, share, and spread the word!

📲 Follow us on Instagram: @ruocake.pod

(https://www.instagram.com/ruocake.pod)

Have the best day guys! 🍰