After a tough start to the year—dealing with illness, isolation, and a full-on birthday-induced spiral—I knew I needed to make big, immediate changes to pull myself out of a depressive rut. It was time for a full reset.

If you’re feeling stuck, lonely, struggling with seasonal depression, or just lacking motivation and positivity, this episode is your roadmap to breaking free from the cycle and taking control of your mental wellbeing. I’m sharing the 10 game-changing shifts and habits that have worked for me and helped me feel like myself again after a month of testing.

Tune in to hear about:

• The #1 most important step to stop isolating and ask for help
• How mindfulness, breathwork, and cold therapy can rewire your mood
• The journaling practice that helps you take control of your happiness
• Why exercise (without punishment) is a powerful antidepressant
• The one daily habit that can instantly break a depressive cycle
• How to reset your circadian rhythm to fix insomnia and energy dips
• Why we need to limit social media scrolling, Netflix binging, and cheap dopamine
• Science-backed supplements to combat seasonal affective disorder and support mental health
• The unexpected way creativity can help you heal and calm anxiety
• Why human touch matters for mental wellbeing (and how to get it—even without a partner)
• Setting realistic goals for your mental health progress

Sunnier days are ahead so keep going, and please tell someone if you’re struggling. I love you guys, you got this.

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Happy Valentine’s Day, lovers! I hope you are getting showered in love, by someone else or yourself. Whether you’re single and ready to mingle, or in a long-term relationship, I’ve been thinking about how—no matter our relationship status—we all seem to wrestle with the same thoughts: Am I too much? Am I too needy, or should I express my needs more? How can I communicate better? How do I find balance in my relationships? How do I work toward secure attachments

Thankfully, over the years, I’ve had incredible relationship experts and therapists on this podcast who have tackled these very questions. So today, I’m bringing you a roundup of the best relationship advice I’ve learned from three amazing guests.

Tune in to hear from:

❤️ Dr. Morgan Cutlip, Relationship expert and PhD in Psychology: How to find balance and reciprocity in relationships, communicate your needs effectively, and understand the difference between neediness and fair expectations. (Listen to our full episode here)

❤️ Liz Earnshaw, Licensed Marriage and Family Therapist: Expert strategies for conflict resolution and communication, including how to handle Gottman’s Four Horsemen and navigating common power struggles in relationships. (Listen to our full episode here)

❤️ Jess Baum, Psychotherapist, Couples Counselor, & Author of Anxiously Attached: How our attachment styles are amplified or healed based on your relationship, breaking our anxious attachment patterns and prioritizing consistent love, recognizing red and green flags in chemistry, and moving from codependency to interdependence. (Listen to our full episode here)

Wherever you are in your relationship journey… I love you guys.

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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. 

Valentine’s Day can be triggering if you’re dealing with heartbreak or loneliness. But we’re in our era of embracing singleness and romancing our damn selves.

So tune in as we throw it back to the best practical ad emotional tips from our episode on how to date yourself. Because you don’t need to wait for the perfect relationship to start living a life you love. That perfect relationship should be the one you have with yourself.

Join as we share the beauty of solo dating, learning to fulfill your own needs, how to give yourself your own love language, and practicing the art of self-love (in a non-capitalist way that doesn’t involve buying expensive candles and facials!).

I hope this reminds you to give yourself the love you deserve. I love you guys.

Listen to the full episode with here.

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

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We’re bringing you more than just the tip this week, so I highly recommend watching today’s episode on Spotify or YouTube to experience the visuals and product recommendations — if you’re not subscribed on Spotify and YouTube, go there now!

Happy hump day friends, and welcome back to another episode of “No Dumb Questions,” where I answer allll your burning Qs… because there are no dumb questions when it comes to adulting.

To kick off love month and Valentine’s Day, we’re doing a spicy Q&A on all things sex. Because whether you’re in a relationship, dating around, or single AF, we all deserve pleasure.

You all voted YES on Instagram, so I delivered… I’m showing you the best props and toys on the market, and how to use them to spice up your sex life. Trust me, it’s a vibe(rator).

In this episode, I answer all your juicy questions, including:

• Tips for hot dirty talk (without it feeling awkward or forced)
• How to tell if your partner is faking an orgasm
• How to have honest, trusting communication about your desires
• My top sex toys recos (from glass to silicone to metal of all shapes and sizes)
• What to do if the guy you’re into is… hella small
• Foreplay hacks that will level up your pleasure
• Advice for if your man has performance anxiety
• Positions for best stimulation and how to orgasm on top
• Tips to incorporate sex swings
• The key to having a healthy sex life without dating apps
• My (toxic) case for recycling lovers

Go forth and get some! Love you.

Listen to more helpful sex episodes:

• Episode 52: How To Spice Up Your Sex Life 
• Episode 64: How To Own My Orgasms and Pleasure, with Sex Coach Portia Brown
• Episode 198: Should I use toys in the bedroom? Why is my partner never in the mood? Tips for threesomes?

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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 feeling unsatisfied or incomplete in your love life, there’s more than one way to engage in sex, love, and relationships. But what does that look like? And how do we navigate alternative relationship styles that honour our desire and respect our partner's boundaries? We're throwing it back to this insightful and vulnerable advice from Hayley Folk, a sex writer on a mission to create safe spaces to talk about sex and pleasure.

Hayley's work has appeared in magazines like Cosmopolitan, Refinery29, Elite Daily, and more. She’s the founder of Naked Folk, a publication and podcast that covers the uncomfortable conversations we should be having about sex and relationships. 

Listen to our full episode with Hayley here.

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

Follow Hayley:

https://www.instagram.com/hayley.folk/?hl=en

https://www.nakedfolk.com

https://www.instagram.com/nakedfolk/?hl=en

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As a conflict-avoidant people-pleaser, I have a story in my head that I don’t like the stress and pressure of being a manager. Delegating is hard, and giving feedback is uncomfortable. But that mindset has held me back from hiring, scaling, and taking my dreams to the next level.

I know I’m not alone in this. A lot of us end up being managers over the course of our careers, but we’re never taught how to be LEADERS — and there’s a big difference. So I called in business mentor, entrepreneur and best-selling author Kelly Roach to help me navigate my limiting beliefs around hiring, leading better, and investing in a high performing team.

Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she’s disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She’s published multiple bestselling books, including Bigger Than You - The Entrepreneur’s Guide to building An Unstoppable Team.

Tune in as we chat about:

• The key pillars that differentiate a good leader from just a manager
• How to retain top talent in your business
• The biggest communication issues and mistakes she sees amongst leaders
• Why some managers micromanage
• Limiting beliefs that hold leaders back from success
• How to know when to hire, and who to hire?!
• Spotting red flags in the hiring process 
• Game-changing interview questions to ask when hiring 
• How to know when to fire someone 
• Communication tips for giving constructive feedback
• How to measure team performance and coachability 

Follow Kelly on Instagram and on her website.

Listen to The Kelly Roach show

Read Kelly's best-selling books

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Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. 

We all have a relationship with money. It's a largely unconscious belief system, and based on things we saw, learned, didn’t see and didn’t learn. And those financial beliefs we carry can dictate our earning potential, our self-worth, what we charge, and how we show up in the world. 

So we’re throwing it back to this incredibly helpful insight from Leisse Wilcox on how to heal our money stories.

Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools. 

Follow Leisse on Instagram and check out her website. 

Read Leisse’s bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging.

Listen to our full episode 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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How do we show up better for people in crisis, or anyone facing tragedy? Because I think a lot of the time, we’re getting it wrong. I believe that humans innately want to help, but societally, we were never taught HOW to help effectively.

Whether someone we know is dealing with the aftermath of fires or natural disaster, job loss, a death, divorce/breakup, fertility issues, or health diagnoses… life is hard enough without the bombardment of platitudes and toxically positive “silver linings”.

We need to learn the power of meeting people where they are in their processing, and get comfortable sitting with them in their pain. Because the world is a better place when we show up for one another.

Tune in for helpful ways to support:

• Things you can say to someone instead of dismissive platitudes
• How to support in a way that takes the burden off the ones who are suffering
• Being specific and proactive in the ways you help
• Offering support tailored to your unique strengths and gifts
• Don’t “bright side” or silver lining someone’s grief
• Learn to ask questions and hold space for someone’s grief
• How to depressurize communication during crisis
• Stick to the facts and avoid speculation
• Play the long-game in support: be the friend who shows up months later, when they feel forgotten

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Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. 

If you're in a cold-weather climate, your Seasonal Depression might be in full swing right about now. I've struggled with Seasonal Affective Disorder (SAD) throughout adulthood, and I've finally started getting proactive about managing the symptoms and optimizing my wellbeing during the tough months. So I called in the biohacking pro, Chloe Deutscher, to shed more light on the importance of light therapy for combatting SAD, and the supplements that can actually make a difference in your mood.

Chloe is a chemical engineer who has dedicated her career to the intersection of science, consciousness, and mental health. She’s the co-founder and the CEO of Liquid Culture, a biotech company focused on novel fungi manufacturing and developing innovative products for optimal wellbeing. She shares her actionable tips, knowledge, and experience in the fields of biohacking, mental health, and psychedelics on her popular TikTok account, where she empowers people to overcome mental health challenges like ADHD, anxiety, and depression. 

Listen to our full episode 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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A lot of us are partaking in Dry January, so I wanted to share how my relationship with alcohol has changed for the better over the last year, and why I started to drink with more healthy boundaries.

Whether you’re sober-curious, or love drinking but want to be a bit more intentional, or you’re thinking it’s time to quit alcohol altogether, I hope this episode helps you feel empowered and less alone as you figure it out.

My life has changed for the better since I parted ways with hangxiety. I feel like such a better version of myself, and the space that getting drunk used to take up has been filled with so many more fulfilling and healthy things.

Tune in to hear more about:

• Why I stopped getting drunk
• The repercussions I felt from over-drinking
• How booze impacts our mental health and dopamine dysregulation
• Using alcohol as a bandaid for anxiety
• The steps I took to change my relationship with drinking
• Remembering your why and being intentional about how you spend your time
• My “rule” I now apply if I want to have a few drinks
• Fun ideas for booze-free nights out

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