Welcome back to another episode of the What Fills Your Cup Podcast! Sit down with host & creator Riley Alexander for a new episode full of realization, growth, story times & vulnerability. Within this episode we discuss all things self sabotage- why it may happen, where it stems from, tools to support ourselves & open conversation on how we can all work together to support one another during difficult periods of time.

It is with the warmest of hugs and thank you's to everyone who has supported this journey thus far. Sending hugs & loved to anyone that needs it a little extra, we got this! xx

TIMESTAMPS 🎙️

0:00- introduction

2:00- self sabotaging, why?

3:30- time to self reflect

5:50- discomfort within comfortability

7:00- who's driving the bus?

11:30- being okay with loneliness

15:20- how do I ground myself

17:50- take accountability

19:45- you're never alone, don't forget!

20:50- see you next time xo

Be sure to follow on all platforms so you don't miss an episode! 🎙️☕️💚

Instagram @whatfillsyourcuppodcast

YouTube @whatfillsyourcup

Spotify @whatfillsyourcup

Apple Podcast @whatfillsyourcup

She's back!! Welcome to a new season of the What Fills Your Cup Podcast. Sit down with host & creator Riley Alexander for an episode full of honesty, vulnerability & discussing the challenges life brings. Within this episode we discuss the difficulties breakups can bring, the tools that can be used to assist in pulling yourself out of those challenging times, along with honest & open conversation on how mental health can impact your everyday life.

It is with the warmest of hugs & thank you's to everyone who has supported this journey thus far. It is frightening putting yourself out there, but understanding that discussing shared experiences can hopefully assist someone that is potentially going through a similar situation. I ask for grace, kindness & open arms as we enter a new season of life- & here to remind you that you are never alone. Sending hugs & love to anyone that needs it a little extra, we got this! xx

TIMESTAMPS 🎙️

0:00- guess who's back!

1:06- gratitude

4:30- where I went

8:50- learning to love myself again

11:20- breakups suck

13:45- navigating mental health

14:40- what tools work for me

17:20- filling those voids

19:30- shedding light on the ups & downs

20:40- what's to come in season 02

22:20- thank you

23:00- outro

Be sure to follow on all platforms so you don't miss an episode! 🎙️☕️💚

Instagram @whatfillsyourcuppodcast

Youtube @whatfillsyourcup

Spotify @whatfillsyourcup

Apple @whatfillsyourcup

Welcome back to another episode of the What Fills Your Cup Podcast! In today's episode we discuss the importance of sleep, diet and taking care of your mental health :) Shedding light on the importance of rest, how you can incorporate and start a healthy night routine before bed, fuelling your body with proper nutrients, moving your body, as well as how all these things can assist your mental health! wow talk about a mouthful. I hope you all enjoy this episode, full of chats, examples and vulnerability. I feel so grateful to be doing this and I hope you are enjoying each episode- it means the world to me.👇 Drop your thoughts in the comments—I'd love to hear your experiences.🛎️ Don’t forget to like, comment, and subscribe to support the series!⏱️ Timestamps:0:00 – Intro3:15 - The Importance of Sleep4:40 - Getting Into Positive Night Habits 7:20 - Reset To Feel Clear Minded 9:30 - Creating a Routine Before Bed 11:30 - What Is Fuel For YOU12:45 - Properly Fuelling Your Body 13:30 - Evaluate Your Daily Habits 14:20 - Exercise, Move Your Body 17:00 - Fuel Before AND After Your Workout 18:30 - Your Mental Health Starts With Taking Care of Yourself 19:40 - Outro

Welcome back to another episode of the What Fills Your Cup Podcast- A Men's Mental Health Podcast! Aaron's Drink of Choice: Iced Americano, extra ice, splash of creamIn today's episode we sit down with Aaron Johnstone, a therapist, role model & a man full of powerful insight. Getting vulnerable, we discuss the feelings of loneliness, isolation, empowerment & the power of authenticity. I feel extremely grateful to be given the opportunity to have conversations with professionals who can shed light on the ups and downs therapy entails. Sharing friendly reminders that it is YOUR decision whether or not you want to go to therapy, & if you choose to do so, to not let anyone's pre- made assumptions or judgements affect you & your journey. Thank you so very much Aaron for taking the time to come to the studio & have a conversation with me. It takes a lot of courage to sit down & have these open discussions, so it means the world to have had you come into the studio for the afternoon! Cheers to new friendships, open conversation & working on breaking the stigma towards Men's Mental Health one conversation at a time xx 👇 Drop your thoughts in the comments—I'd love to hear your experiences.🛎️ Don’t forget to like, comment, and subscribe to support the series!⏱️ Timestamps:0:00 – Intro/ Drink of Choice 2:21 - Online Therapy Opinions 3:19 - Fight or Flight Mode During Therapy 4:11 - From Teacher to Therapist 7:30 - Breaking the Stigma 9:31 - Navigating Client Relationships 10:40 - Caring Too Much What Others Think12:10 - Therapy On YOUR Terms13:40 - Men and Their Emotions14:50 - People Pleasing 16:40 - The Younger Version of Yourself 17:59 - Stop Putting Pressure on Yourself 18:36 - What Emotion Do YOU Feel the Most? 20:40 - Loneliness and Isolation22:25 - The Art of Being Present 23:20 - What IS A Strong Man? 24:30 - Final Question27:54 - Outro/ Final Thoughts

Welcome back to another episode of the What Fills Your Cup Podcast! After a few weeks away on vacation, the love doctor is BACK. In today's episode we discuss all things relationships- how to tell if that special someone isn't that into you, red flags, and most importantly, knowing your worth. Highlighting some major red flags at the beginning stages of a new relationship, my hope is that within this episode you can laugh, take advice, and remind yourself that you deserve all the love and care in the world from your partner, and towards your partner.👇 Drop your thoughts in the comments—I'd love to hear your experiences.🛎️ Don’t forget to like, comment, and subscribe to support the series!⏱️ Timestamps0:00 - Introduction 3:18 - Quality Time4:30 - Planning Date Nights 7:00 - Meeting Your Friends8:45 - Stop Playing Games12:05 - Know Your Worth 14:00 - Relationships Are Hard15:30 - Subscribe!

Welcome back to another episode of the What Fills Your Cup Podcast! In today's episode we have an EXTRA special guest- my little sister! We share our favourite childhood memories, discuss what it was like growing up together, the games we played as children, and most importantly, giving Robyn the chance to share all she's learned and what she's excited for with a new year ahead! This episode makes me laugh, smile and reflect on how lucky I am to have a built in best friend, and I hope this episode can make you smile as much as it makes me smile ear to ear. I feel so lucky to have such an amazing person like Robyn in my life, and I know in every lifetime we will find one another! Cheers to Robyn, don't forget to wish her the happiest of birthdays xx 👇 Drop your thoughts in the comments—I'd love to hear your experiences.🛎️ Don’t forget to like, comment, and subscribe to support the series!⏱️ Timestamps0:00 - Introduction 1:22 - What Did We Learn at 222:27 - The Art of being Brutally Honest3:15 - Some Outfits Aren't Iconic. 3:57 - Graduation and What's Next6:17 - What Was It Like Being My Sibling? 7:45 - Becoming Best Friends With Your Sibling 9:05 - Reflecting On Our Childhood Together10:00 - Ghost Tag11:50 - The Song Of The Century 13:11 - Robyn Is A Math Genius 13: 50 - Reading My Diary14: 10 - Final Thoughts Going Into 2315:10 - Outro and Wishing Happiest of Birthdays

Welcome back to another episode of the What Fills Your Cup Podcast- A Men's Mental Health Podcast! Tylers Drink of Choice: Guiness Zero % (this was my first time trying this and safe to say although half of it exploded on my table.... this was one of my favourite non- alcoholic drinks!)In today's episode we sit down with a dear friend of mine, Tyler Hosie. All the way from Australia, in this candid episode, Tyler opens up about the moment he realized he needed to start attending therapy, the lessons he’s learned through his mental health journey, and how self-awareness has shaped the way he views relationships. We break down what truly makes a relationship healthy and why emotional honesty—especially with yourself—is the key to personal growth. Whether you’ve been to therapy or are just curious about the process, this episode is full of raw insights, a few laughs, and the kind of conversation that will leave you wanting to keep hearing more! Thank you so much Tyler for coming into the studio with me, and for sharing such personal and vulnerable parts of your life story. Don't forget to comment what videos you want to see next, along with hitting that subscribe button to see future episodes and guests! Cheers to vulnerability, love you all xx ⏱️ Timestamps:0:00 – Intro/ Drink of Choice 1:11 – Get to know Ty2:50 - Tyler's Mental Health Journey6:30 - What This Journey Has Taught Tyler 9:50 – The Catalyst Moment: starting therapy 13:40 – What Does Awareness Look Like For You? 15:00 – Being Selfish is Okay 17:40 – Healthy Relationships: It’s More Than Communication20:45 – Finding Your Family Within Your Friends22:00 – Growth Isn't Linear 23:40 - Awareness In Your Relationships25:15 - Mental Health Advice 27:10 - How Do You Speak To Your Friends About Your Partner? 28:45 – Final Question31:10 – Outro

Welcome back to another episode of the What Fills Your Cup Podcast! In today's episode we discuss the journey of self healing, and how that has looked for me, along with the tools I have used to improve my everyday! Discussions surrounding the various phases of a healing journey- awareness, acceptance, action, integration and setbacks. I open up about my personal journey through self-healing—what sparked it, the roadblocks along the way, and the practices that helped me reconnect with myself. This episode is for anyone navigating their own healing path, seeking clarity, or needing a reminder that growth is possible—even in the quietest moments.Don't forget to comment, like and subscribe to my channel, we are so close to 1000 of you and I cannot thank you all enough for helping me make my dreams come true. I feel so grateful for all of you and hope that my episodes are able to resonate with at least one of you! Thank you so much again, see you on Sunday xxIf you're on your own journey or just starting, I hope this episode offers insight and encouragement.👇 Drop your thoughts in the comments—I'd love to hear your experiences.🛎️ Don’t forget to like, comment, and subscribe to support the series!⏱️ Timestamps00:00 – Introduction: Embracing the Path to Self-Healing 01:30 – This Weeks Guest (healing journey) 02:00 - What is a Self Healing Journey?03:30 - My Catalyst Moment 05:00 – I Left the Country 06:30 – The 4 Phases of Self Healing 08:00 – Boundaries & Environment Changes10:45 – Positive Self talk, Best Foot Forward 12:30 – Growth Is Not Linear 13:10 - Revisit Your 'Why"15:10 - Treat Yourself With Kindness17:15 - Question/ Journal Prompt 18:05 – Conclusion and Final Thoughts​

Welcome back to another episode of the What Fills Your Cup Podcast! Mo's Drink of Choice: Celsius (today we had orange but peach is his favourite!)*Bartender Tip*Need a summer sip? One of my personal favourites on the patio is a sangria, instead of juice you can add Celsius to add a little carbonation and a whole lot of flavour! This recipe is light, fruity and caffeinated- below I have written a recipe to follow to mix for your friends xxSANGRIA RECIPE:1 can Celsius ( Sparkling Orange works great)1 bottle red wine (go with a fruity red like Garnacha, Tempranillo, or Merlot)4 oz brandy (optional for kick)1 cup cup orange juice1 orange, sliced1 lemon sliced1 apple diced1 cup berries (strawberries, raspberries, or blueberries)IcePut all ingredients in a pitcher and keep in the fridge until you're ready to serve, enjoy! In today's episode we get vulnerable and open with the host of the enjoyyour24 podcast, Mo. Within this episode Mo shares his struggles growing up, his podcast, tools he's learnt through therapy and the importance of healing your inner child. I feel so lucky to have gotten the chance to sit down with another person within the Vancouver podcast community, and give you all the chance to get to know your favourite podcast hosts on a deeper level. Although I get nervous before sitting down with someone who has their own podcast, I feel incredibly grateful to learn, get inspired and share a space with individuals I look up to! Be sure to check out Mo's podcast @enjoyyour24 on Instagram, Spotify and Apple Podcast. While youre there dont forget to subscribe to the What Fills Your Cup channel, comment what topics you want to hear about, and give it a thumbs up! Thank you for helping make my dreams come true each week, I feel so lucky xx⏱️Timestamps:0:00 – Introduction & Welcome1:30 – Meet ENJOYYOUR24: Background & Beginnings4:15 – The Journey: Challenges and Triumphs8:00 – Moments of Vulnerability: Personal Stories12:45 – Lessons Learned & Advice for Viewers16:30 – Closing Thoughts & What's Next

In today's episode we dive deep into the concept of the inner child. From learning how to discover signs of unresolved childhood emotions, to exploring the effective techniques I have used for healing and empowerment. Through personal stories, insight, tools and learning how to reconnect with your inner child, this episode sheds light on the various ways we can work on connecting back to that younger version of ourselves- in the best way!Thank you so much for tuning in for another episode, don't forget to comment, like and subscribe to this channel to see and hear my weekly episodes. I appreciate all your support so much, and cannot thank you enough for helping me make my dreams come true! See you all on Sunday for another episode (you won't want to miss this one) xx⏱️ Timestamps 0:00 – Intro & Episode Overview 1:35 – What is the “Inner Child”? 4:20 – How Childhood Trauma Shows Up in Adulthood 7:55 – Common Behaviors Linked to Wounded Inner Children 11:30 – Personal Reflections and Stories 14:45 – Practical Healing Techniques & Exercises 18:20 – Guided Visualization / Self-Compassion Practice 21:10 – Final Thoughts & Takeaways 22:30 – Outro & What’s Coming Next