Welcome back to the Mindful Paths Podcast – where we explore the practices and philosophies that lead to healthier, more intentional lives.

In this episode, Hari and Nick dive deep into the relationship between food, mindfulness, and long-term well-being. But this isn’t your typical diet chat.

From Hari’s personal transformation—giving up dairy, meat, and gluten—to his creation of the PANLO 80/20 framework, this conversation is a guide to approaching food as more than just fuel. They explore how nutrition affects performance, mood, sleep, social life, and even emotional resilience.

Nick brings his own lens through sports coaching and teen nutrition education, and together they discuss everything from colorful eating and intermittent fasting to the challenges of mindful eating in a busy, modern world.

Whether you're looking to improve your energy, manage emotional eating, or rethink your relationship with food—this episode offers science-backed insights, personal stories, and practical tools to help you nourish your body and mind.

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational…

(00:00) Intro

(01:41) Hari’s Food Transformation Journey

(04:15) Social Challenges of Eating Differently

(06:09) You Don’t Need to Be Ill to Get Better

(08:05) From Junk Food to Plant-Based Living

(10:56) Going Gluten-Free: A Personal Experiment

(13:09) Why Eating a Colorful Plate Matters

(18:07) Food That Looks Like the Body? (Doctrine of Signatures)

(19:30) Mindful Eating vs. Eating on Autopilot

(21:03) Intermittent Fasting: Does It Work for Everyone?

(24:00) Why Calories Are Not the Whole Story

(29:00) The PANLO 80/20 Eating Framework

(36:21) Front-Loading Your Day with Nutrition

(39:25) Food, Mental Health, and Gut Connection

(51:21) How Nutrition Education Can Change a Teen's Life

The One Skill That Changes Everything: Listening Deeply

In this episode of Mindful Paths, Hari and Nick dive into the lost art of listening—not just to others, but to ourselves, our thoughts, and our bodies.

From daylight savings chaos and disrupted sleep to the emotional weight of unspoken conversations, this dialogue unpacks why true listening is more than just hearing words—it's about presence, awareness, and self-trust.

Whether it’s navigating difficult family dynamics, exploring sleep’s impact on memory and mood, or tuning into your body’s wisdom during a yoga class, this episode brings practical insights and deeply personal stories.

You’ll also hear about:

• How to stop interrupting and start connecting
• What sleep deprivation does to your brain and memory
• How to master the silence method in conversations
• Why our inner dialogue shapes our reality more than we think
• The surprising connection between sleep, self-talk, and emotional resilience
• Personal stories from The Apprentice auditions, Gladiator dreams, and reality TV reflections

This one’s for anyone who wants to communicate better, sleep deeper, and reconnect with themselves in a noisy world.

Don’t forget to like, subscribe, and leave a comment with your thoughts on mindful listening.

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational….

(00:00) Preview and Introduction

(01:12) How Daylight Saving Affects Us  

(04:56) Why Sleep is the #1 Biohack  

(08:15) Tracking Sleep with Oura & Garmin: Who Wins?  

(10:27) How Insomnia Impacts Long-Term Memory & Brain Health  

(15:26) How to Stay Calm & Be Heard  

(17:42) 3 Levels of Listening You Didn’t Know Existed  

(21:14) Why AI Can’t Mimic Human Communication (Yet)  

(25:32) How Self-Talk Shapes Confidence, Anxiety & Focus  

(28:57) Breaking Free from Negative Narratives  

(30:12) Trusting Your Gut

(32:02) How Thoughts Create False Realities  

(35:54) Why You Look Boring on Camera (And How to Fix It)  

(38:41) The Truth Behind Reality TV & Self-Perception  

(44:26) Nearly Famous: Reality Show Auditions Gone Wrong  

(45:53) Should You Apply to Gladiators After 40?  

(47:11) How Gladiators & Rocky Sparked a Fitness Obsession  

(49:42) Could Hari Survive Married at First Sight UK?  

Embracing Discomfort: Building Resilience as You Age | Mindful Paths Podcast

In this episode of the Mindful Paths podcast, hosts Nick Day and Hari Kalymnios explore the transformative power of stepping outside your comfort zone to build mental and physical resilience as you age. They discuss practices like cold water immersion, calisthenics, and mindful movement, emphasizing how embracing discomfort can lead to personal growth and well-being.​

Key Topics Covered:

• Benefits of cold water immersion for physical and mental health​
• Incorporating calisthenics and mobility routines to maintain agility​
• Overcoming the fear of injury and embracing playfulness in movement​
• Monitoring health metrics and understanding heart health​
• Leveraging discomfort as a tool for mindfulness and resilience

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational….

(00:00) Intro

(01:04) Exploring Calisthenics & Movement Books  

(04:19) Daily Stretching & Mobility Routines  

(08:16) How the Ice Bath Works 

(11:13) Ice Bath Benefits & Mental Clarity  

(14:01) Building Resilience & Staying Present  

(16:18) Vagus Nerve & Hormonal Benefits Explained  

(19:10) Cold Showers vs Ice Baths  

(22:25) Hip Mobility & Signs of Aging  

(24:34) Adult Playgrounds & Expensive Wellness Gyms  

(25:12) Unexpected Health Scare: Heart Murmur  

(29:43) Questions About the Heart & Google Doctoring  

(35:19) Returning to Calisthenics & YouTube Inspiration  

(37:43) Facing Health Uncertainty with Stoicism  

(43:14) Committing to Physical Growth 

(48:23) Unique Mental Gifts & Human Potential  

Remember You Will Die – So Start Living NOW

Most people spend their lives avoiding one simple fact: you will die. But what if embracing this reality could actually make your life richer, more meaningful, and more fulfilling?

In this thought-provoking conversation, Nick Day and Hari Kalymnios dive deep into the ancient wisdom of Memento Mori—a philosophy that reminds us to live fully by accepting our mortality.

They explore:

- Why embracing death leads to a more fulfilling life

- The Butterfly Effect: How small choices create big changes

- Overcoming fear, isolation, and procrastination

- The mindset shift that will change how you approach each day

- Grief, loss, and finding meaning in difficult times

- How discomfort, resilience, and action lead to personal growth

What if today was your last day? Would you live differently? 🔹

WATCH THIS if you’re tired of waiting for ‘someday’ and ready to take control of your life!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational….

(00:00) The Small Habits That Shape Your Life

(01:53) The Challenge of Finding a Sense of Place

(05:35) The Butterfly Effect: How One Choice Changed Everything

(11:41) Dealing with Personal Loss

(15:40) Dealing with Emergencies and Finding Perspective

(19:10) Memento Mori: Why You Must Remember You Will Die

(24:07) Shifting Your Mindset to Deal With Life’s Challenges

(27:43) Spiritual Experiences and Grief

(30:20) What Happens After Death?

(32:39) The Difference Between Belief and Faith

(36:22) Creating Your Life vs. Reporting Your Life

(39:06) The Power of Small Daily Rituals

(45:35) Longevity and The Future of Aging

(48:54) What Would Marriage Look Like If We Lived for 200 Years?

(50:12) Facing Discomfort and Embracing Life

• How to Find Your True Purpose in Life
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Description:

Ever felt disconnected while traveling? In this episode of Mindful Paths, Nick Day and Hari Kalymnios dive deep into the challenges of finding purpose, connection, and fulfillment—whether on the road or in life.

What You’ll Learn in This Episode:

• The struggle of boredom vs. purpose – is it lack of excitement or something deeper?
• The changing nature of human connection – why it was easier to meet people 25 years ago.
• Attending a Tantric Workshop – Hari’s raw and unexpected experience.
• The role of routine & structure – why we crave predictability, even when we think we don’t.
• Nostalgia vs. Reality – how our memories trick us into romanticizing the past.
• Grief’s impact on mindset – how losing a parent shifts the way we experience milestones.
• How to break out of your comfort zone and rekindle curiosity in daily life.

Whether you’re feeling stuck in your journey or just looking for deeper insights into self-awareness, connection, and mindfulness, this episode will shift your perspective!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational….

(00:00) Intro – Feeling Disconnected While Traveling  

(02:05) Comparing Travel Now vs. 25 Years Ago  

(06:52) The Unexpected Tantric Workshop Experience  

(12:51) Exploring Tantra – Beyond the Stereotypes  

(18:06) The Importance of Routine & Structure  

(25:18) Nostalgia vs. Reality - How Our Memory Tricks Us  

(32:07) Grief’s Hidden Impact on Purpose & Travel  

(37:32) Breaking Out of a Funk & Finding Meaning  

(42:00) “This Too Shall Pass”  

Why Rest is the Secret Weapon to a Better Life!

What if rest isn't just about doing nothing—but about recharging, growing, and experiencing life differently?

In this episode of Mindful Paths, hosts Nick Day and Hari Kalymnios dive into the power of rest, travel, and freediving as tools for reducing stress, increasing mindfulness, and breaking free from hustle culture.

Here's what you’ll learn in this episode:

- Why we feel guilty about resting—and how to change that

- Freediving & mindfulness: How holding your breath teaches relaxation

- The science of travel: Why new environments reset your brain

- How grind culture is hurting your success & well-being

- The problem with technology & how phones are killing real connection

- The Stoic mindset: How “strategic disengagement” can help you focus

- The truth about stress—why moving your body is better than overthinking

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational….

(00:00) Introduction

(01:44) The Power of Rest & Travel

(04:12) Aging & The Challenge of Slowing Down

(07:33) Meditation & Mindfulness in Free Diving

(10:54) The Role of Ego in Life

(12:35) Breaking Free from Grind Culture

(15:19) Finding Happiness Without the Grind

(18:49) The Psychological Barriers in Freediving

(23:01) Scuba Diving Mishaps & Lessons Learned

(25:10) Zen Archery & Mental Control

(28:47) The Spiritual Side of Freediving

(32:39) The Problem with Phone Addiction

(39:18) Ideal Ways to Rest & Recover

In this episode of the Mindful Paths Podcast, Nick Day and Hari Kalymnios explore the power of Stoicism, Eudaimonia, and adaptability in navigating life's unexpected challenges. 

Together, they dive deep into timeless wisdom and modern strategies for maintaining inner peace when things don’t go as planned.

Through engaging discussions and real-life anecdotes, they unpack:

• Stoic principles that help reframe setbacks into growth opportunities
• The true meaning of Eudaimonia and how to cultivate lasting well-being
• How to embrace uncertainty and turn obstacles into stepping stones
• The power of negative visualization to overcome fear and anxiety
• Why controlling what you can and letting go of the rest is key to resilience
• How gratitude and perspective shift our response to adversity

From dealing with injuries and career setbacks to mastering public speaking, mindset shifts, and personal development, this conversation is packed with actionable insights to help you navigate life with confidence and clarity.

If you're ready to stop resisting change and start thriving in the face of uncertainty, this episode is for you.

Tune in now and discover how Stoicism, Eudaimonia, and adaptability can transform your mindset and daily life!

Don’t forget to like, subscribe, and share with anyone looking for a practical approach to resilience and well-being!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational…

(00:00) Intro: Handling Life’s Unexpected Challenges

(01:45) Adapting When Things Don’t Go to Plan

(05:56) What is The Stoic Mindset

(07:14) Why Challenges Can Be Hidden Opportunities

(09:02) The Power of Perspective and Gratitude

(10:38) Eudaimonia: The Ancient Secret to a Flourishing Life

(13:27) Negative Visualization: Preparing for the Worst

(17:31) Public Speaking & The Power of Authenticity

(21:21) Travel, Technology, and Lost Human Connection

(23:06) Exploring Bali: Yoga, Breathwork, and Sound Healing

(27:31) The Green School: Rethinking Education

(29:19) Facing Setbacks with a Growth Mindset

(31:13) Embracing Life’s Unpredictability

Unlocking True Longevity Through Mindfulness and Balance

In this episode, Harry and Nick explore the profound relationship between human connection, mindfulness, and the pursuit of longevity. Together, they dive into the science and stories that reveal why living a longer, healthier life isn’t just about biohacks and rigid routines—it’s about finding balance, fostering meaningful relationships, and embracing flexibility.

Through engaging conversations and relatable anecdotes, Harry and Nick discuss the pitfalls of extreme health practices and the power of mindful decision-making. They unpack how routines can support well-being, why flexibility within those routines is essential, and how prioritizing connection can be the ultimate key to thriving.

From light and vibrational therapies to the role of mindfulness in everyday choices, this episode takes you on a journey through practical strategies for optimizing health without sacrificing joy or relationships. They also shed light on the hidden costs of rigid lifestyles and offer insights into how small, intentional changes can lead to profound results.

Whether you're interested in longevity, curious about the latest health trends, or simply looking for inspiration to live a more balanced life, this conversation is packed with actionable takeaways to help you thrive.

Tune in now to discover how connection, mindfulness, and balance can transform your approach to health and longevity.

Don’t forget to like, subscribe, and share this episode with anyone ready to embrace a more intentional way of living!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational…

(00:00) The Importance of Human Connection

(01:05) Life in Bali: Adjusting to a New Environment

(03:33) Celebrating the Holidays: Family, Fun, and Reflection

(06:09) Moving Abroad: Challenges and Opportunities

(08:39) The Brain’s Survival Instinct and Negative Bias

(11:26) Bryan Johnson’s Longevity Practices: A Critical Perspective

(14:07) Exploring Light and Sound Therapy

(16:15) The Value of Flexibility in a Blueprint for Life

(19:50) Social Connection: The Key to Longevity

(22:43) Routine vs. Rigidity: Finding Balance

(27:27) Principles vs. Values: Living by Your Standards

(30:04) The Long-Term Impact of Modern Technology

(33:29) Critiquing and Connecting with Longevity Practices

(37:50) Stress and Aging: The Importance of Management

(40:11) Spirituality and Workshops in Bali

The Art of Slowing Down: How to Achieve More by Doing Less

In this episode, Hari Kalymnios and Nick Day delve into a powerful concept that’s often overlooked in today’s fast-paced world: the art of slowing down. Together, they explore how stepping back, pausing, and prioritizing rest can unlock greater clarity, focus, and success in both your personal and professional life.

Through engaging anecdotes and practical advice, Hari and Nick discuss how high achievers can balance their ambitious goals with intentional rest. They unpack the psychology behind busyness, share actionable strategies for managing energy, and reflect on the hidden benefits of doing less to accomplish more.

From the transformative power of mindfulness to the importance of setting boundaries, this conversation highlights why slowing down isn't just a luxury—it’s a necessity for thriving in a world that never stops moving.

Discover how to break free from the constant hustle, avoid burnout, and embrace a more mindful, balanced approach to success. Whether you’re looking to regain control over your schedule, reconnect with your priorities, or simply learn to enjoy the present moment, this episode is packed with insights to inspire meaningful change.

Tune in now and start mastering the art of slowing down!  

Don’t forget to like, subscribe, and share this episode with anyone who could use a little more balance in their life!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational...

(00:00) Introduction

(02:30) Black Friday Finds

(06:00) The art of slowing down

(08:20) Why doing less can lead to achieving more

(10:45) The challenge of sitting still: Is it addiction or compulsion?

(14:00) Balancing family, work, and personal growth

(18:25) Recovering from loss and regaining motivation

(21:00) The dopamine hit of self-improvement

(24:30) Slowing down to speed up: Tim Ferriss' philosophy

(28:00) Managing energy for peak performance

(33:35) The balance between busyness and contentment

(38:00) Benefits of slowing down

(43:00) How to make better decisions

(46:00) The benefits and pitfalls of always pushing forward

(50:00) Finding balance

7 Wellbeing Tips for Christmas, Santa’s Supplies, and Festive Movies

In this special holiday episode, Hari Kalymnios and Nick Day bring you the ultimate guide to navigating the festive season with joy, balance, and well-being. As Christmas approaches, they unpack practical tips to help you stay calm, connected, and stress-free while making the most of the holiday magic.

From 7 essential wellbeing tips to keep your body and mind in harmony, to *Santa’s must-have supplies* for thoughtful gifting, this episode has it all. Hari and Nick share actionable advice on prioritizing rest, relaxation, and mindfulness while navigating family dynamics, indulgent meals, and the pressures of the season. 

They also reflect on the deeper meaning of presence over presents and how to create truly memorable moments with loved ones.

Dive into a lively discussion about *the best festive movies*—with some surprising picks and a few honest critiques! Along the way, Hari and Nick highlight the importance of reflection, gratitude, and setting boundaries to ensure your holidays are not only magical but meaningful.

Whether you’re looking for practical wellness hacks, gift ideas, or just a little holiday inspiration, this episode is your roadmap to thriving through Christmas and beyond. 

Make this season truly special—listen now!

Don’t forget to like, subscribe, and share for more thoughtful conversations!

Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday

Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios

Transformational Coaching with Nick or Hari Enquiries: [email protected]

Visit: https://harikalymnios.com

Nick Day's Other Podcasts:

The HR L&D Podcast

The Payroll Podcast

Mental Health Disclaimer & Guidance: The content in this podcast is informational...

(00:00) Introduction

(02:31) Setting the Holiday Mood 

(03:49) Christmas Movie Recommendations and Controversies  

(05:12) Rethinking Stocking Fillers and Santa’s Supplies  

(07:28) Navigating Family Dynamics During the Holidays  

(10:16) Prioritizing Rest and Relaxation  

(14:18) The Power of Kindness at Christmas  

(18:47) Presence Over Presents: Finding Meaning in the Holidays  

(23:30) The Joy of Small Moments and Memories  

(26:07) Exploring Acts of Generosity

(29:01) Embracing Gratitude and Reflection  

(33:01) Top Wellbeing Gadgets for Christmas  

(39:01) Why Diet Is Key During Festive Season 

(43:43) Favorite Christmas Movies and Nostalgia  

(48:29) Disconnecting to Reconnect This Holiday Season  

(53:41) Practical Tips for a Stress-Free Christmas  

(56:47) Final Reflections and Holiday Wishes