Welcome back to Readerzz!

This is Part 3, the final episode in our Our Primal 5 series with Matthew Campbell. In the first two episodes, we covered sunlight, sleep, movement, and social connection. Today, we close with Week 5: consumption and how to make change actually last.

We expand “junk” beyond just food and talk about the drinks, substances, and information we take in every day, and how they shape how we feel. We break down why these habits are so hard to change, what’s really driving them, and why replacing them works better than just cutting them out.

We also cover how to choose habits that fit your real life, how to handle setbacks, and what real consistency actually looks like over time.

This episode ties everything together. The goal is not perfection, it is building habits you can keep coming back to.

Enjoy!

Welcome back to Readerzz!

This is Part 2 of our Our Primal 5 series with Dr. Matthew Campbell. In Part 1, we covered sunlight and sleep, the foundation that supports mood, energy, and emotional stability. Today we move into Weeks 3 and 4: movement and social connection.

We talk about why your brain is not designed to sit still all day and feel good, and how to reframe movement so it feels accessible without gym culture. Dr. Campbell shares the best entry point for anyone who feels behind, intimidated, injured, depressed, or too busy, plus the minimum effective dose that still makes a difference. We also break down why movement can shift mood and anxiety so quickly, and the simplest way to stay consistent when life gets messy.

Then we shift to connection. We cover subtle signs of disconnection even when you’re around people, what healthy connection looks like for someone introverted, busy, or socially anxious, and one small habit that creates a big emotional payoff. We also talk about how to tell the difference between pushing yourself to connect and staying stuck around people who drain you, and we wrap with a simple movement plus connection combo you can try this week.

Next episode, we finish with Week 5: consumption, and how to maintain healthy changes when life gets chaotic, stressful, or unpredictable.

Enjoy!

Welcome back to Readerzz!

Today we’re starting a new series on Our Primal 5: The Simple 5-Week Guide to Self-Care with Dr. Matthew Campbell, and we’re setting the tone right away. This isn’t “self-care” as a trend. It’s human maintenance, the basics people skip until they feel anxious, foggy, drained, unmotivated, or just off.

In Part 1 (Weeks 1 and 2), we cover sunlight and sleep. We talk about how to get your internal clock back online, stabilize energy and mood, and stop waking up feeling like you’re already behind. We break down why modern life makes the basics harder than they should be, what sunlight is actually doing in the brain and body, the most common mistakes people make without realizing it, and the simplest routines that real people can stick to.

Then we shift into sleep. We cover the biggest misunderstanding that keeps people trapped in bad patterns, what’s really happening when your brain “won’t shut off,” the highest return change you can make this week, and a practical “bad day” plan for when life gets chaotic.

Next episode, we move into Weeks 3 and 4: movement and social connection, and how to change how you feel by changing what your body does each day and who you’re connected to.

Enjoy!

Today we’re back with Wes Towers, author of The Simple Manifesto. In Part 3, we combine Lens 3: Approach and Lens 4: Position — how to do less but get more, and how to be understood faster (in business and in real life).

We talk about cutting “productive” tasks that don’t actually move you forward, the everyday excuses that keep people stuck (and how to stay honest without self-shame), and what momentum really looks like during a normal week. Wes also breaks down the “invisible mistakes” that quietly make life harder, with money, relationships, health, and opportunity, and simple ways to spot your blind spots without spiraling.

Then we move into Position: why people categorize you quickly, what to communicate early so you don’t get misunderstood at work, in dating, or with friends, and how to stay clear-headed in a world of noise, comparison, and social media.

Enjoy!

Welcome back to Readerzz!

Today we’re back with Wes Towers, author of The Simple Manifesto. In Part 2, we move into Lens 2: Nonconformist: what it looks like to live your values publicly, whether you’re building a company or just trying to live with more clarity.

We talk about handling pushback without getting reactive, separating useful feedback from projection, and why being misunderstood is part of standing for something. Wes also breaks down the hidden cost of the wrong customer (or relationship), when it’s time to walk away even if it’s uncomfortable, and how to make promises you can actually keep without “fake it till you make it” blowing up later. We wrap with questioning “the rules” you’ve been handed, and how to have networking and conversations that are actually meaningful and mutually beneficial.

Enjoy!

Welcome back to Readerzz!

Today we’re joined by Wes Towers,  a marketer and business builder focused on helping small business owners simplify their marketing, websites, and systems, and the author of The Simple Manifesto!

In Part 1 of our conversation with Wes, we start at the foundation of his framework: Lens 1 - Standpoint. This episode challenges the “guru” playbook and digs into why business as usual so often creates complexity instead of clarity. Wes breaks down what it means to become a Simple Agent, how to spot the Creativity Thief before it drains your momentum, and how to filter out the wrong rooms, the wrong opportunities, and the distractions that look productive but quietly steal your edge.

We also unpack the Standpoint Shift - what it feels like right before it clicks, how it changes the way you sell, and how to translate a dream into real “settings” you can design around (time, boundaries, values, lifestyle).

Enjoy!

Welcome back to Readerzz!

In Part 3 of our conversation with Ruby Ryba, author of How to Stop Scrolling, we arrive at the deepest layer of the journey: identity and attention.

This episode goes beyond habits and settings to explore what your phone use reveals about your values, triggers, and the person you’re becoming. Ruby introduces the idea of personal “technophilosophies” - the rules we live by with technology, whether we’ve named them or not, and shows how defining them brings clarity and peace.

How to Stop Scrolling Part 3 isn’t just about using your phone less. It’s about choosing how you want to live, where your attention belongs, and what kind of life you’re building when the screen goes dark.

Enjoy!

Welcome back to Readerzz!

In Part 2 of our conversation with Ruby Ryba, author of How to Stop Scrolling, we move from the space around the phone to the forces inside it.

This episode dives into notifications, visual triggers, and the subtle design choices that keep us checking, tapping, and scrolling without thinking. Ruby breaks down how to quiet the constant noise, reduce digital clutter, and turn your phone from a slot machine back into a tool.

How to Stop Scrolling Part 2 is about reclaiming focus by changing what your phone throws at you and learning how silence can feel peaceful instead of uncomfortable.

Enjoy!

Welcome back to Readerzz!

Today’s episode kicks off a special multi-part conversation with Ruby Ryba, screen-time strategist and author of How to Stop Scrolling.

This first episode focuses on the foundation of Ruby’s approach: environment over willpower. Through real stories and simple “Easy Wins,” Ruby shows why our phones aren’t a self-control problem, they’re an environment problem. Small changes, like where your phone lives and what it can interrupt you with, can quietly transform how you spend your attention.

How to Stop Scrolling isn’t about quitting your phone or shaming your habits. It’s about designing your surroundings so focus becomes easier, not harder — and reclaiming your time without guilt or extremes.

Enjoy!

Welcome back to Readerzz!

Today, we're once again joined by Dr. Jeffrey L. Reynolds, an Ironman triathlete, public-health leader, two-time cancer survivor, and author of Every Mile Matters.

In today's episode, we dive deep into the pivotal moments of of growth. We discover that endurance doesn’t end at the finish line, it evolves into empathy. Survival isn’t the story’s end; it’s your new beginning. And we learned that health isn’t the absence of pain, it’s the presence of purpose.

So to our listeners: whatever race you’re running, remember that every mile matters, and remember to keep on learning, keep on changing, and keep on growing!