From breaking up with your phone to breaking into better habits, our back-half S3 recap episode brings together the most practical, powerful, and personal moments from recent episodes of Grown-Up Stuff. Hosts Lea Palmieri and Matt Stillo revisit highlights on phone addiction, advocating for yourself at work, nutrition, sober curiosity, meditation, and life insurance—all the stuff that makes adulting a little more manageable (and a lot more meaningful). Whether you're catching up or just need a refresher, this episode is your one-stop-shop for grown-up wisdom, minus the overwhelm.

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You’ve heard of life insurance, but do you know what it actually is? And do you really need it? Hosts Lea Palmieri and Matt Stillo are joined by Life Insurance Advisor Dennis Carlson who explains the purpose of life insurance, how you can find the best agent and policy for you, and so much more.

You can connect with Dennis on LinkedIn: https://www.linkedin.com/in/denniscarlson/

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You might not think it’s for you, but it turns out meditation is for everyone! This week hosts Lea Palmieri and Matt Stillo are joined by Kessonga Giscombe, a mindfulness and meditation teacher. He explains the very simple ways we all can incorporate meditation into our days, what it actually does to help your physical and mental body, and how it’s even changing lives in elementary schools.

You and follow Kessonga and reach out to him on Instagram: https://www.instagram.com/kessongagiscombe/

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Is drinking just not giving you the same buzz as before? When it comes to alcohol, are you thinking about cutting back, or cutting out entirely? We’ll you’re not alone, and hosts Lea Palmieri and Matt Stillo are here to help you navigate being sober curious. We’re breaking down what it means to explore mindful drinking, the steps you can take to incorporate this into your lifestyle, and the benefits to your mind, body, and wallet.

Our guest this week is Derek Brown, a hospitality consultant, a wellness coach, mindful drinking advocate, and the author of the National Academy of Sports Medicine Mindful Drinking Course, as well as two cocktail books, "Spirit Sugar Water Bitters: How the Cocktail Conquered the World" and "Mindful Mixology: A Comprehensive Guide to No and Low Alcohol Cocktails". Also check out mindfulfrinkingfest.com.

(Smoky) Ginger Old Fashioned Recipe

Yield: One Serving/12-14 oz. Double Rocks Glass

Ingredients:

• 2 ¼ oz. Kentucky 74 or Lapsang Souchong Tea
• ¼ oz. Ginger Syrup (purchase or use recipe below)
• 3 Dashes All the Bitters Aromatic Bitters
• Citrus Peel, lemon, or orange both work

Instructions:

Combine in a double rocks glass and add ice. Stir until chilled.

Ginger Syrup

Ingredients:

• 2 tbsp. Grated ginger root (with skin)*
• 1 cup water
• 1 cup white sugar
• Dash lemon juice
• (Optional: a few dashes of ginger juice**)

Instructions: Boil sugar and water until sugar granules dissolve. Remove from heat and add grated ginger. Allow to cool. Add lemon juice and strain.

*Pro-tip: Freeze the ginger root for easier grating.

**For an extra kick, add some fresh ginger juice before straining.

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We all know about eating fruits and vegetables, right? But what about fiber and protein and other vitamins we need? Registered Dietician Nutritionist Melissa Joy Dobbins joins hosts Lea Palmieri and Matt Stillo for a conversation about how we can eat healthier and feel better, just with a little bit of mindfulness. You can check out her free “Do More with Dinner” resource at www.SoundBitesRD.com as well as information about Melissa’s favorite cookbooks, kitchen gadgets, supplements and episodes of her podcast, “Sound Bites.”

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How do I negotiate for more money? How do I speak up for better opportunities? How do I advance in my career if I’m an introvert? If you’re wondering how to advocate for yourself at work, hosts Lea Palmieri and Matt Stillo spoke with Jessica Chen, a speaker, communications expert and author of the book, “Smart, Not Loud: How to Get Noticed at Work for all the Right Reasons.” She offers tons of tips for communicating in meetings, over email, and even via body language, and how you can not only navigate but get ahead in the corporate world at any stage of your career. For more from Jessica, check out her podcast, Communicating Confidently.

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We’re all addicted to our phones — but it turns out it’s not our fault! Author, journalist, and speaker Catherine Price joins hosts Lea Palmieri and Matt Stillo to walk us through why we’re so glued to our social media accounts, and what we can do to slowly put down the smartphone and get more out of life. From tips about nixing those notifications to taking up non-phone hobbies, we’ll have you relying on your phone less and less by the minute with this episode. You can read more about Catherine’s plan to get us off our phones and out into the world in her book, “How to Break Up With Your Phone: The 30-Day Plan to Take Back Your Life”.

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Taxes, Voting, Recycling—oh my! After navigating this jungle of grown-up responsibilities together, we're taking a quick summer breather to recharge our adulting batteries. But before we temporarily hang up our responsible pants, join us for this special episode packed with our favorite kernels of wisdom from the season so far AND get an exclusive preview of the fresh adulting adventures awaiting you when Grown-Up Stuff returns in late summer! Think of this episode as your adulting victory lap—complete with confetti and zero paperwork required!

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