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 attunement
• The #1 thing people actually mean when they say they “don’t feel heard”
• Why deep listening makes you more attractive, trustworthy, and influential
• How to listen with sincerity instead of “performing” empathy
• Removing distractions and meeting people where they are in a convo
• The art of a good follow-up
• Why questions and curiosity are the key to deeper connection
• Nonverbal cues to show that you’re listening
• Eye contact 101
• Why nonverbal cues can be challenging for neurodivergent people
• The surprising way of interacting that makes people open up more

Whether 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.

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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 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.

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Too tired or busy for sex? You’re not alone. Today’s expert explains why it’s not about libido — and how to rebuild desire, compatibility, and orgasmic intimacy in bed again.

If you’re wondering why you don’t orgasm more, or if you and your partner are actually sexually compatible, you’re in for a juicy and legitimately helpful deep dive with TikTok’s #1 sex educator, Dr. Tara.

Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet’s Resident Sex Expert. She’s the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed).

In this episode, we talk about why your sex life might feel “off” (hint: it’s not just about libido), how to stay present during intimacy, and the science behind different types of orgasms — plus Dr. Tara’s practical advice for rebuilding desire and navigating the performance anxiety and everyday stress that can get in the way of sex.

Tune in to learn about:

✅ How to figure out your “Sexual Profile” and what it reveals about compatibility
✅ What to do when your libido or sex drive doesn’t match your partner’s
✅ How stress, hormones, and mental health impact desire
✅ Ways to initiate intimacy when you’re both exhausted
✅ How to stay present during sex and overcome performance anxiety
✅ The different types of orgasms — and how to know if you’ve had one
✅ Go-to sex positions and erogenous zones for better pleasure
✅ How to keep long-term sex and desire exciting

Take the Sexual Profile Quiz: https://www.luvbites.co/quizzes/whats-your-sexual-profile

Follow Dr. Tara on TikTok and Instagram

Get Dr. Tara’s new book, How Do You Like It

Related sex episodes:

• Teach Me How To Spice Up My Sex Life, with Dr. Jess O’Reilly
• Sex Q&A: How Do I Dirty Talk? Does Size Matter? Best Toys For Orgasm?
• How To Expand Your Sex life, Try Alternative Relationship Styles, And Practice Ethical Non-Monogamy
• No Dumb Questions: Should I use toys in the bedroom? Why is my partner never in the mood? Best sex positions? Tips for threesomes?
• Teach Me How To Own My Orgasms and Pleasure, with Sex Coach Portia Brown

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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. 

Does it ever feel like time is speeding up the older we get? You’re not imagining it... there's real science behind the phenomenon. So we're throwing it back to this tip on unpacking the neuroscience of time perception — and how to actually retain more memories and slow down your life using novelty and dopamine, inspired by Liz Moody’s “Novelty Rule”.

You'll learn how shared new experiences can deepen relationships and why novelty is the secret to keeping the spark alive in love and life.

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

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What if your chaos, sensitivity, overwhelm, and anxiety aren’t personality flaws, but ADHD? ADHD in adults is often missed or misdiagnosed... especially in women. So today, we're deep-diving how to get a proper diagnosis, regulate emotions, and build ADHD-friendly systems that actually stick with expert coach Shanna Pearson.

Learning how my brain works has personally given me so much more self-compassion and self-understanding, and now I'm excited to implement practices and systems to make my life a little easier.

If you’ve ever struggled with time blindness, decision paralysis, emotional rollercoasters, or overthinking that never seems to shut off, this episode will help you navigate undiagnosed ADHD and understand your brain, so you can work with your mind — not against it.

Shanna Pearson is the founder of the world’s largest one-on-one ADHD coaching company, working with thousands of adults with ADHD every year, and the bestselling author of Invisible ADHD.

If you've ever Googled “Do I have ADHD?” this one's for you. Tune in to learn about:
✅ The science and brain chemistry behind ADHD — and how dopamine plays a role in focus and motivation
✅ The three types of ADHD and how symptoms differ across gender
✅ Why so many women are misdiagnosed with anxiety or depression before discovering ADHD
✅ The truth about masking, over-functioning, and burnout in high-achieving adults
✅ Emotional regulation and our inability to compartmentalize the chaos 
✅ Navigating executive dysfunction, time blindness, and disorganization
✅ How to create ADHD-friendly systems that actually work: mood-based scheduling, one focus at a time, & action-first behaviour changes
✅ How to feed your brain’s need for dopamine in healthy, sustainable ways
✅ What to do if you suspect ADHD but don’t want medication (everyday changes that make a difference)

Follow Shannon and check out her book:

https://www.adhdcoaching.com/ 

https://www.invisibleadhd.com/ 

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

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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. 

Feeling stuck, overthinking every decision, or questioning your next move? I've been there. So we're throwing it back to this potent advice from my friend and coach, Sasha Patpatia.

We cover Sasha’s decision-making framework to help you move forward with clarity, how to overcome analysis paralysis and fear of making the “wrong” choice, and redefining success to align with your values.

Sasha is a multidisciplinary artist, writer, and board-certified career and mindset coach for creatives. Sasha has helped me navigate some of my biggest pivots — from career shifts to creative roadblocks.

In Sasha's words: “Our definition of success is doing what I said I would do, with clarity, focus, ease & grace.”

Listen to our full episode here.

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

Follow Sasha: https://www.sashapatpatia.com/

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Are you a night owl, early bird, or something in between? The key to better sleep, more energy, and improved wellness might be in understanding your chronotype — your body’s natural biological clock.

We’re diving into the science of chronotypes and how understanding yours can help you optimize your sleep schedule, energy, focus, and mood, without forcing yourself into a routine that leads to “social jet lag”. (For night owls who struggle with early mornings, this is the validating episode you deserve!)

Whether you’re a Bear, Lion, Wolf, or Dolphin (based on Dr. Michael Breus’ sleep research), your chronotype determines when you’re wired to wake up, feel alert, and perform at your best. But most of us are living out of sync with our internal clock. So how do we hack it?

It’s time to stop fighting your biology and learn how to work with your natural rhythms. Tune in to learn about:
🌙 What your chronotype says about your sleep patterns, focus, and productivity
☀️ The best time to sleep, eat, and work for each archetype (Bear, Lion, Wolf, and Dolphin)
🧠 How to optimize your circadian rhythm for better sleep and energy
⚡ How to reduce “social jet lag” and feel more aligned with your internal clock
💡 Lifestyle tips for improving sleep hygiene, light exposure, and reduced screen time

If you want to figure out how to wake up with energy, fix your sleep schedule, or get more productive during peak energy windows, this Quickie is for you.

Take the Sleep Doctor Chronotype Quiz here. 

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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. 

Are you dressing for the life you have — or the one you think you should have?

We’re throwing it back to this key advice from Conni Jespersen, educational wardrobe stylist and founder of Art in the Find, to help you redefine your style identity and build a wardrobe that actually feels like you. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.

We cover the 5 key elements of personal style — personality, lifestyle, preferences, environment, and influences — to help you uncover your unique signature look with confidence.

Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you’re ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. 

Listen to our full episode with Conni 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.

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Are you exhausted from constantly trying to make everyone else happy, and losing yourself in the process? Today, we’re talking about breaking free from the burnout of people-pleasing, perfectionism, and emotional outsourcing, and how to regulate your nervous system, trust yourself, and stop abandoning your own needs for the comfort of others.

We’re joined by Beatriz Victoria Albina, NP, MPH, SEP, a Family Nurse Practitioner, Somatic Experiencing and Breathwork Practitioner, and Master Certified Somatic Life Coach. Bea unpacks the hidden cost of emotional outsourcing™, AKA the survival habit of looking to others for validation, self-worth, and emotional regulation, instead of tuning into yourself.

We dive into polyvagal theory, recognizing when you’re in functional freeze, and using somatic tools and nervous system mapping to heal the patterns of codependency, self-abandonment, and avoidance that keep you stuck.

If you’ve ever Googled “how to stop people-pleasing,” “why do I care so much what people think,” “how to heal my nervous system,” or “how to set boundaries without guilt,” this episode is for you.

Tune in to learn about:

• What Emotional Outsourcing really means — and why it’s a nervous system response, not a personality flaw
• How people-pleasing, perfectionism, and codependence develop from early survival patterns
• Polyvagal theory 101: how understanding your vagus nerve can help you stop self-abandoning
• Are you in a state of functional freeze? How to recognize and heal from it
• Understanding social hypervigilence (and the empath paradox)
• How to set boundaries and make decisions without guilt or second-guessing
• Nervous system mapping and somatic tools to interrupt your automatic responses
• How to find balance between flexibility and authenticity
• How to stop “performing” to earn love and acceptance
• Practical tools for reclaiming your identity, rebuilding self-trust, and honouring your own needs without fear of conflict

Follow Bea's Instagram and podcast. 

Buy Bea's book End Emotional Outsourcing!

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Have you ever stayed in a job, relationship, or situation that’s making you unhappy just because you’ve already invested so much time, money or effort into it? GIRL, SAME. And that’s on sunk cost fallacy, one of the most common (and costly) psychological biases that can keep us trapped following paths that no longer serve us.

Being able to change your mind and make better decisions is a major key to adulting, so in this episode, we’re unpacking the psychology of sunk cost fallacy and how to finally stop letting past investments dictate your future decisions. I dive into how this bias impacts your career, relationships, and mindset, and the powerful mental shifts you can make to start choosing based on alignment — not avoidance.

Just because you’ve spent a long time making a mistake doesn’t mean you need to keep making it….  sometimes, cutting your losses can be an investment in your future self.

Tune in for:
🧠 The psychology behind why we stay stuck (loss aversion, identity, fear of failure, and more)
💔 How sunk cost bias shows up in relationships, career, and big life decisions
💸 How to know when to walk away vs when to stay committed

💡 3 steps to challenging these thinking patterns and attuning to what you really want
✏️ 4 powerful reflection questions to break free from sunk cost thinking
✨ Why walking away isn’t quitting — it’s evolving and growing

Whatever big decisions or questions you’re navigating, this episode will help you make smarter, more self-aware decisions so you can let go of what’s no longer working.

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