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. 

How do you know when it's time to hire a team, and how do you decide who that first hire should be? Hiring the right people and spotting red flags in the hiring process can make or break your business, so we're throwing it back to this leadership advice from Kelly Roach on fool-proof tips for hiring and team-building.

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.

Listen to our full episode with Kelly here.

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

Follow Kelly on Instagram and on her website.

Listen to The Kelly Roach show

Read Kelly's best-selling books

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Ready to rewire your brain and transform your habits? This re-released (now in video form!) episode features neuroscientist Nicole Vignola, the internet's favorite brain optimization expert, sharing evidence-based strategies for breaking bad habits, building positive routines, and leveraging neuroplasticity for lasting change.

Stay tuned for the science behind neuroplasticity and an inspirational look into how your brain's ability to change means you're never stuck in a negative pattern! Nicole breaks down the habit loop, explains why behavior change feels difficult, and reveals neuroscience-backed techniques for sustainable transformation.

Nicole Vignola is a leading neuroscientist, organizational psychology expert, keynote speaker, and author specializing in human optimization, longevity science, and peak performance coaching. Her research focuses on translating complex neuroscience into practical life transformation strategies.

This conversation will shift how you think about personal growth and give you the tools to create lasting transformation.

Join us as we cover:

• Neuroplasticity principles for rewiring subconscious beliefs and thought patterns
• Habit formation science: the anatomy of habits and making new behaviors stick
• Brain optimization strategies for focus, learning, and peak performance
• Improving mental health through targeted brain health practices
• Dopamine regulation and its impact on motivation and time perception
• Behavioral pattern interruption techniques and neurohacks
• Productivity maximization by managing your mental energy currency
• Phone addiction solutions and digital wellness strategies
• Positive psychology applications for overcoming negativity bias
• Nicole’s refreshing take on failure and resilience

Follow Nicole:

- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change

- Follow Nicole on Instagram

- Check out her website

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

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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.

Why do some people have anxious or avoidant attachment styles, while others are totally secure? A lot of it comes down to our formative years in childhood, as early as infancy — but we aren't stuck in those patterns forever. If you're working on cultivating a secure attachment style in your relationships, this throwback to our attachment theory episode with expert Jessica Baum is a must-listen. 

Jessica is a psychotherapist and couples counselor, founder of The Relationship Institute of Palm Beach, and the founder of Be Self-full®, a company that provides counseling, group coaching and courses for couples and individuals. 

Listen to our full episode with Jess here.

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

Follow Jessica:

@jessicabaumlmhc

Beselffull.com

Buy Jessica’s book Anxiously Attached: Becoming More Secure in Life and Love 

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

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Hot take: Burnout isn’t always about doing too much… sometimes, it’s about doing too little of what actually matters. This week, we’re diving into a little-known root cause of burnout that can change how we prevent it and recover from it: a lack of meaning, connection, and energizing.

While the usual advice focuses on rest and reducing your workload, we’re exploring the lesser-known side of burnout — the one that creeps in when your work lacks purpose, when you feel chronically disengaged, or when your lifestyle is missing excitement, hobbies, and emotional fulfillment.

I’m all too familiar with burnout, so tune in to hear more about:

• Why burnout isn’t always caused by stress or long hours
• How boreout and emotional disconnection lead to the same exhaustion
• How misalignment between your values and daily life creates chronic fatigue
• Actionable ways to reintroduce energy, creativity, meaning, and connection into your life (inside and outside of work)
• The need to take tech breaks, and why scheduling joy, hobbies, and human connection is non-negotiable

If you're feeling exhausted even after resting, stuck in a loop of apathy or wondering “what’s the point?”, this one is for you.

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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 an over-achiever with a strong dose of self-sabotaging tendencies (like perfectionism), your relationship with success is probably complicated. Add in the anxiety that comes with impostor syndrome, and it's a recipe for the never-ending pursuit of more achievement and validation. To help break the cycle, we’re throwing it back to this helpful advice from Leisse Wilcox on how to actually feel like enough and overcome self-sabotage. 

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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There’s a missing link in our mental health routines, and it has everything to do with our HRV (heart rate variability) and the emotional alignment of our mind and heart.

In this week’s quickie, we’re diving into the science of heart coherence — a powerful physiological state that can regulate your nervous system, reduce stress, and help you reconnect to your emotional intuition. This isn’t just a woo-woo idea… it’s backed by decades of research from the HeartMath Institute, and it shifted how I think about emotional wellness after I tried it in a recent therapy session.

Tune in as I recount my experience with HeartMath, a heart rate variability (HRV) tool that measures your emotional state and alignment in real time. We cover how heart-brain coherence works, how it improves emotional resilience, and why regenerative feelings like gratitude, compassion, and connection are more effective than logic or deep breathing alone.

Listen to learn about:

• What heart coherence really means and why it optimizes our mental and physical health
• The science behind HeartMath and HRV (Heart Rate Variability)
• How emotions like gratitude and humour can instantly improve your physiological coherence
• Why common coping strategies (like walking or box breathing) might not lead to coherence on their own
• The role your heart plays in decision-making, emotional regulation, and stress
• How to practice heart-focused breathing and coherence-building techniques

Whether you’re feeling burnt out, anxious, disconnected, or out of sync, this one’s for you.

🔗 Resources Mentioned:
– Learn more about HeartMath Institute
– HRV and coherence trackers (HeartMath Inner Balance sensor)
– Listen to Dr Joe Dispenza explain “Heart Coherence” on Lewis Howes School of Greatness

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

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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. 

What you eat has a huge impact on your mood, energy and hormones. Here to advise on how our nutrition and eating habits affect hormonal imbalances and metabolism, we have Amber Romaniuk.

Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.

Listen to our full episode with Amber here.

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

Follow Amber:

https://amberapproved.ca

https://instagram.com/amberromaniuk

https://amberapproved.ca/podcast/

https://www.youtube.com/@amberromaniuk

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

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@gillian.berner

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Feeling isolated in our over-optimized digital world? You're not alone. There’s a loneliness epidemic, so we’re throwing it back to this solo episode that tackles why modern convenience is sabotaging our social connections, meeting off apps and IRL, and how you can create community.

We cover evidence-based strategies to overcome loneliness, build meaningful friendships, and create lasting social connections that can improve your mental and physical health. From blue zone wisdom to friend-making advice, this episode is for anyone struggling to meet people and feel connected to others right now.

Tune in to hear about:

• How apps and automated deliveries have replaced human interaction
• The surprising connection between social health and longevity / healthspan (backed by blue zone research)
• Practical strategies to meet like-minded friends without feeling forced or fake
• The "premium effect" phenomenon in modern dating and relationships
• Habit stacking techniques that naturally build community
• Strategic approaches to expand your social circle

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. 

We're throwing it back to helpful advice on healthy living from supplement queen Siff Haider, who reveals her grounding morning routine for peak mental and physical wellness, the supplements that make her feel at her best, and the building blocks of healthy habits that she swears by.

Siff is the co-founder of popular natural supplement and wellness brand, Arrae, which offers high-quality supplements that solve targeted issues like bloating, constipation and anxiety. She’s also the host of The Dream Bigger Podcast,  where she interviews guests like Tinx, Glucose Goddess, Lauryn Bosstick, Miranda Kerr, and more, about health and wellness, entrepreneurship, beauty and self-care.

Follow Siff on Instagram 

Check out Arrae.

Listen to our full episode with Siff here.

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

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@gillian.berner

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What if we're approaching mental health all wrong? A revolutionary new therapy is debunking popular therapy narratives and changing how we treat anxiety and overthinking.

We’re continuing our Mental Health Awareness Month series with this introduction to Metacognitive Therapy (MCT), a groundbreaking new approach to treating anxiety, overthinking, OCD, depression, panic attacks, and more, without the usual coping strategies and trauma processing.

Unlike traditional talk therapy, Metacognitive Therapy helps people break free from the cycle of worry, rumination, and distress by targeting the way we think about our thoughts — not the thoughts themselves.

This is an especially exciting topic for me, as I’ve been working with the team at metacognitivetherapy.com as the Head Of Content for the past year, creating mental health resources including a website, social media channels, an app and a new podcast that’s still to come. MCT might just revolutionize how we treat mental health disorders.

I’m joined by Clinical Psychologist Sunniva Itland, founder of one of Norway's largest private psychology clinics and co-founder of metacognitivetherapy.com, to unpack this transformative therapy that's changing lives worldwide.

This is for anyone who hasn’t found a therapy or modality that’s really working to improve their mental health. Welcome to anti-therapy therapy.

Tune in to hear about:

• How MCT differs from CBT, talk therapy, and other traditional approaches to anxiety disorders, OCD and depression
• Sunniva's personal journey overcoming social anxiety using metacognitive therapy approaches
• Why trauma-focused and emotion-processing therapies may be keeping you stuck
• Why people develop mental health conditions VS others
• How common mental habits like overthinking, symptom monitoring, and reassurance-seeking fuel anxiety
• Recognizing unhelpful metabeliefs like “worrying keeps me safe” or “I can't control my thoughts
• Why positive affirmations, reframing, mindfulness, and traditional coping strategies often backfire
• Research-backed techniques for immediately reducing anxiety, like worry postponement and detached mindfulness

Metacognitive Therapy resources:

metacognitivetherapy.com

https://www.instagram.com/metacognitive_therapy/

https://www.linkedin.com/company/metacognitive-therapy/
 

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

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@gillian.berner

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