Teach Me How To Adult

Are you deep in the infatuation stage? Or is your relationship stuck in the power struggle of trying to change each other, trying to protect your independence, or falling into an avoidant-pursuer dynamic? It turns out, we all have to go through that phase. Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from an episode that you might have missed. 

We're throwing it back to invaluable advice from renowned relationship repair expert Baya Voce, MSW, on how to move through the three stages of relationships to land in the healthy spaciousness of interdependence. We talk about the journey from infatuation, to power struggle, to disillusionment, to interdependence, with proven tools and insights for transforming conflict into deeper connection.

If you’re in love, want love, or care about love, this is the guide we all need for working towards interdependence, 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 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.

Listen to the full episode with Baya here!

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

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

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Trigger warning: This episode discusses sexual assault, trauma, and survivor experiences. Please take care of yourself and skip this one if you need to.

I’ve been thinking a lot about the Cornell 7 case recently, and how, a decade after the #MeToo movement, we’re still seeing the same backlash, criticism, victim-blaming, and lack of understanding about what actually happens to so many people during and after a traumatic experience.

So today, in hopes of creating more compassion and understanding in how we respond to victims who experience trauma, we’re unpacking the psychology of trauma responses — and why the ways people react to fear and coercion are so often misunderstood.

We hear a lot about the fight-or-flight response, but what happens when your body freezes, shuts down, or tries to appease the threat? In this episode, we explore the two lesser-understood survival responses: freeze and fawn. Fawning is when someone tries to stay safe by placating, appeasing, or complying with a threat. Freezing is a mental or physical shutdown that can involve immobility, silence, numbness, or dissociation.

These trauma responses are not conscious choices. When someone freezes instead of fights, that isn’t evidence of consent. These are involuntary responses to perceived danger, shaped by our nervous system, past experiences, and the circumstances we find ourselves in.

Whether you’re trying to make sense of your own experience, support someone you love, or better understand the psychology of trauma responses, I hope this offers some clarity and compassion.

Tune in to learn about:

• How trauma responses actually work
• Why survivors of a traumatic experience may freeze, shut down, dissociate, or be unable to fight back
• What fawning is, why we appease or comply when we feel threatened, and how people-pleasing can become a survival response
• The shame, guilt, and self-blame that often accompanies freezing or fawning
• How social conditioning around politeness and people-pleasing can shape women's responses to threatening situations
• Why processing and reporting sexual assault is so difficult
• How to respond with more compassion and understanding when someone shares a traumatic experience

If you’re struggling with a traumatic experience, please talk to someone you love and trust, or visit a resource like RAINN.org for support.

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What if your burnout isn’t just a sign that you’re doing too much... but that you’re living a life that no longer feels like you? 

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. We explore the difference between burnout caused by overwork and the deeper exhaustion that comes from misalignment (AKA the fulfillment ache): performing a role, chasing success or following expectations that leave you disconnected from yourself. 

We’re joined by career coach (to ambitious leaders like Alexandria Ocasio-Cortez), author, and former Google executive Megan Hellerer to learn why the answer isn’t always to do less, and how to reconnect with the things that make you feel alive through small, low-pressure experiments.

If you feel burnt out even after taking on less and resting more, this is a much-needed reminder on how finding meaning and alignment can be the crucial missing step. 

Listen to the full episode with Megan 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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If you feel like you never have enough time, like there just aren’t enough hours in the day, this episode is for you. Because when we intentionally prioritize and plan, even the busiest people can find more time for the things they actually want to do.

I’ve been really struggling to get a handle on my own time lately. Between everything I need to do, want to do and feel like I should do, it feels impossible to keep up. So if we all have the same 24 hours in a day, why do some people manage demanding careers, families, relationships and personal goals, while others feel like they’re perpetually running out of time?

Time management expert Laura Vanderkam joins me to unpack why so many of us feel constantly busy, overwhelmed and behind… and how to reclaim our time, prioritize the life we want to be living, and build a greater sense of time abundance without trying to optimize every minute with “bro productivity hacks”.

Laura Vanderkam has spent over 15 years studying how people actually spend their time, drawing on large-scale research and her own time-tracking experiments to understand the relationship between time, productivity and our perception of busyness. She’s written multiple books including her latest, Big Time: A Simple Path to Time Abundance, in which she explores how we can shift away from a mindset of time scarcity and make more room for the things that matter. Laura also hosts two podcasts, and her work has been featured in The New York Times, The Wall Street Journal, The Today Show, in her viral TED Talk, and on shows like The Mel Robbins Podcast.

Tune in to learn about:

• Time scarcity vs. time abundance: Why we feel like we never have enough time, what the research reveals about how we actually spend our hours, and how to change our relationship with time.
• Rethink your hours: Why we should plan our lives in week-long cycles rather than in 24-hour increments.
• The biggest time-management mistakes we make: Why we misjudge where our time goes, overestimate the things we don’t want to do, and underestimate the things we want to make time for.
• The habits of high performers: How to manage a full, demanding life, with sustainable routines and minimal decision fatigue
• The “golden hours” you might be missing: Making better use of the most overlooked pockets of time in your schedule.
• Revenge bedtime procrastination: Why we stay up late to reclaim our personal time.
• Phone use and wasted time: The digital hobby that wastes our time, robbing us of our attention, real hobbies, and leisure.
• Creating a resilient schedule: Why we should pre-schedule “rain dates” and plan for things to go wrong.
• To-do lists and ruthless prioritization: How to decide what deserves your time when everything feels important, and Laura’s rule for to-do lists.
• Choosing intentionally: Why the stories we tell ourselves about our time and priorities matter.
• Complexity isn’t chaos: Why having a full life isn’t the problem… chaotic planning is.
• Why you don’t need to choose: Laura’s philosophy on why we shouldn’t have to “give up” time with friends or time at the gym when you’re busy with work or parenting.

This conversation goes way deeper than productivity. It’s about intentionally choosing the way you want to live. Because the goal isn’t simply to simplify or to get more done… it’s to spend more time living a fulfilling life. You may not be able to create more hours in the day, but you can rethink how you use them.

Follow Laura:

https://lauravanderkam.com/

https://lauravanderkam.com/before-breakfast-podcast/

Buy Laura's latest book here

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Why is literally everything we interact with daily made of plastic and chemicals?? And since avoiding them all is impossible, which ones are most toxic to us?

Toxicologist Dr. Yvonne Burkart joins me to separate the science from the fear. We break down the everyday chemicals and endocrine disruptors we're exposed to through food packaging, plastics, cookware, personal care products, fragrance, cleaning products, clothing, drinking water and more—and which changes are actually worth making.

We talk about phthalates, PFAS and “forever chemicals,” microplastics, and what the research says about their impact on our hormones, fertility, cancer risk, and overall health.

The good news? This isn’t a doomsday episode… there’s a lot of hope to be found in just a few adjustments, and Dr. Burkart shares the biggest changes she personally made to drastically improve her own health and fertility journey.

Dr. Yvonne Burkart, PhD, is a toxicologist and environmental health advocate specializing in reproductive and environmental toxicology. She is the author of the forthcoming book, The Low-Tox Solution: Simple Steps to Detoxify Your Body, Home and Environment, and she shares her valuable insights on her popular YouTube channel and on podcasts like Diary Of A CEO.

Tune in to learn about:

• What “toxic load” actually means and how much exposure we’re getting from the products we interact with daily
• The difference between endocrine disruptors, phthalates, PFAS (“forever chemicals”), and microplastics
• How toxins impact hormones, fertility, PCOS, and sperm health
• Understanding toxin exposure and cancer risk
• The surprising research on generational toxin impact, how exposure in pregnancy impacts the baby, and the potential link between ADHD and endocrine disruptors
• The biggest everyday sources of chemical exposure, from kitchen items to fragrance, cosmetics, and laundry
• Should we all be filtering our drinking water??
• Which low-tox swaps to prioritize first
• How to improve the air quality in your home
• How long does it take for these positive lifestyle changes to show in health testing?
• How to increase glutathione, your body’s natural detoxification system

This is the sensationalism-and-fear-free conversation about plastics that we all need as we strive for progress over perfection.

Follow Dr. Yvonne:

https://dryvonneburkart.com/

instagram.com/dryvonneburkart

Dr. Yvonne's YouTube Channel

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Do you ever feel numb, like you're sleep-walking through life in zombie mode? You might be in functional freeze. 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. 

We're diving into polyvagal theory, how to recognize when you’re stuck in functional freeze (a lot of people are!), and how to use somatic tools and nervous system mapping to heal both your mind and body. If you're looking to effectively regulate your nervous system, overcome dissociative tendencies, and feel present in your life, this is a must-listen.

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.

Listen to the full episode with Bea here.

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

Follow Bea's Instagram and podcast. 

Buy Bea's book End Emotional Outsourcing!

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We're baaaaack! Season 6 is here, we've rebranded, and we’re going deeper.

I'm so excited to share everything we have in store this season — it's going to be less about finding the “right” answers, and more about asking better questions.

We’re talking about self-discovery, relationships, identity, change and uncertainty, health, purpose, communication, and what it actually means to build a life that feels like your own.

I'm kicking things off by sharing the mini identity crisis I had this summer about how I'm showing up in the world, if the way I'm spending my time is aligned with the person I want to be, and the questions I explored to reflect on how I want to move forward. 

So today, I’m sharing six prompts to help you gain clarity and insight into how you want to live, where you are right now, and what might have gotten lost along the way. 

Tune in to explore:

• How do I want to be remembered? Is there a gap between the person you want to be and how you're actually showing up?
• Who are you when no one is looking? Do you like the person you are when you’re alone and no one is watching?
• What version of yourself do you miss? What parts of your younger self might be worth reconnecting with?
• What will you miss about this chapter of your life? How can remembering that your current life will eventually become a memory help you appreciate the present?
• What is your insecurity trying to tell you? Are insecurity, envy, and comparison clues that you’re living out of alignment or self-abandoning?
• What stories are you still telling yourself? And what would happen if you started gathering evidence that those stories aren’t necessarily true?

This episode is an invitation to pause, reflect, and reverse-engineer your life around these potent questions. Grab a journal, take a walk, or discuss these prompts with someone you love. You might discover something you already knew but had forgotten.

Welcome to Season 6. I’m so happy you’re here!

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

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A quick update to let you know we're taking a summer break from the podcast — we’ll be back with SEASON 6 in September! 

I'm so excited to share what's in store for Season 6... we have lots of exciting updates, a new look and feel, and deeper convos with brilliant and thoughtful guests. 

In the meantime, you can stay up-to-date by subscribing to the show on YouTube and Spotify to watch all the episodes... leaving a review really is such a helpful way to support the show so I can keep making this every week!

And if you haven’t subscribed to my Substack, it would mean the world if you did. I’ll be posting more writing and insights there in the coming weeks. 

Thank you guys for tuning in to season 5 and being a part of this amazing community.

If you have any topics or guest suggestions that you’d love to hear in season 6, please send me a message or DM. I love hearing from you!

I hope you all find time for whimsy, community, and the hobbies that light you up this summer. 

See you in September!

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Finally… a happiness habit that actually works. Whimsymaxxing is everywhere right now, and for good reason. But this is more than just another internet trend… the vitality of whimsy reflects something much deeper about what so many of us are craving.

In this episode, we're exploring the psychology of whimsy, why adults desperately need more play, wonder, novelty, creativity, and delight, and why intentionally romanticizing your life can improve your mental health, resilience, and overall wellbeing.

In a world obsessed with productivity, optimization, and hustle culture, whimsy is becoming an act of rebellion. A much-needed pendulum swing away from over-optimizing, biohacking, irreverence, and minimalism. Whimsy is an act of hope and joy against the seriousness of adulthood and the uncertainty of current times.

And it’s more than just vibes… whimsy is a measurable psychological strength associated with greater life satisfaction, stronger relationships, improved resilience, and lower symptoms of depression. Even more good news: it’s not a fixed trait. Research shows playfulness can be learned and developed.

So whether you're feeling burnt out, stuck in autopilot, or wanting to reconnect with childhood joy, this episode will inspire you to reclaim the magic of life in small, meaningful ways.

Tune in to hear about:

Let’s savour every sunset, dilly dally our days away, and spend the summer being wildly impractical and frivolous.

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How do we make ourselves indispensable in a workforce where we're constantly being replaced? 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. 

In this uncertain job market, the things that make you uniquely you — like your ideas, communication skills and emotional intelligence — are becoming increasingly important for career success. So we're throwing it back to this helpful advice from Emily The Recruiter on how to incorporate AI into your job to stand out, and the soft skills that will make you irreplaceable in the current market. Plus, Emily myth-busts how much of our authentic self we should actually bring to work. 

Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of the Clock In 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.xn

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.

Follow Emily on Instagram, TikTok, and YouTube. 

Subscribe to my Substack:

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