Why do we keep blaming ourselves for not being disciplined enough — even when we care deeply about our goals?

In this episode, Padraig breaks down why willpower is overrated and why relying on discipline alone keeps so many people stuck in cycles of burnout, guilt, and restarting. Drawing on psychology, behavioral science, and real coaching experience, this conversation reframes consistency as a design problem, not a character flaw.

You’ll learn:

• Why willpower is unreliable and context-dependent

• How stress, decision fatigue, and cognitive load quietly shape behavior

• Why habits succeed through automation, not motivation

• How your environment matters more than discipline

• Practical ways to design systems that make consistency easier in real life

This episode isn’t about lowering your standards.

It’s about changing the approach — so you stop fighting yourself and start building habits that actually stick.

Where in your life have you been relying on willpower, when what you really need is a better system?

Every January, we promise ourselves that this will be the year everything changes. New routines. Bigger goals. More discipline. But a few weeks later, motivation fades, life gets busy, and we fall back into the same cycle.

In this episode, The Podgecast breaks down why New Year’s resolutions so often fail, not because of laziness or lack of willpower, but because we rely too heavily on intensity instead of consistency.

You’ll learn:

👉Why motivation spikes in January and why it always fades.👉The psychology behind all-or-nothing thinking and burnout.

👉How intensity damages self-trust and how consistency rebuilds it.

👉Practical ways to create habits that actually survive real life.

👉What sustainable change really looks like in health, work, and mindset.

This isn’t about pushing harder or becoming more disciplined. It’s about learning how to work with yourself, not against yourself and building change that lasts.

Connect with The Podgecast:

YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@the.podgecastofficial⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠/the.podgecastofficial⁠⁠⁠⁠⁠⁠

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LinkedIn: ⁠https:⁠//⁠www.linkedin.com/in/oconnorpadraig/⁠⁠

In this episode, we dive deep into the psychology behind endurance sports with Coach Dominique (Dee) Stasulli of zealendurancecoaching, an endurance coach, kinesiology educator, and current PhD researcher. Together, we explore what truly drives athletes to train, perform, and evolve over time.

• We break down the major psychological pillars of long-term athletic success:
• Why intrinsic motivation outperforms external validation
• How athletic identity can both empower and limit performance
• The impact of curiosity, mindset, and mental reframing in training
• The role of community and belonging in consistency
• Perfectionism, comparison, and the emotional cost of chasing outcomes
• Building durable, resilient athletes, mentally and physically

If you’re an endurance athlete, coach, or someone curious about the mental side of sport, this episode reveals how psychology shapes motivation, performance, and personal transformation.

Connect with The Podgecast:

YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@the.podgecastofficial⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠/the.podgecastofficial⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠facebook.com/profile.php?id=61561226886343⁠⁠⁠⁠

TikTok: ⁠⁠https://www.tiktok.com/@the.podgecast⁠⁠

LinkedIn: ⁠https:⁠//www.linkedin.com/in/oconnorpadraig/⁠

What actually happens during perimenopause? Why do symptoms feel so random? And what does longevity look like for women today?

In this episode, nutrition scientist and women’s health educator Marie-Louise Huber breaks down hormones, perimenopause, HRT, and sustainable health habits with practical simplicity.

We cover the signs women often overlook, why the old fear around HRT still lingers, how to advocate for yourself with doctors, and the core lifestyle pillars that actually move the needle for long-term wellbeing.

Marie-Louise blends science with real-world coaching to help women feel strong, energized, and at home in their bodies — no matter their age or stage.

Whether you're in midlife, supporting someone who is, or simply curious about women’s health, this episode delivers clarity, compassion, and actionable insight.

Connect with The Podgecast:

YouTube: ⁠⁠⁠⁠⁠https://www.youtube.com/@the.podgecastofficial⁠

Instagram: ⁠⁠⁠⁠⁠/the.podgecastofficial⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠facebook.com/profile.php?id=61561226886343⁠⁠⁠

TikTok: ⁠https://www.tiktok.com/@the.podgecast⁠

LinkedIn: ⁠https://www.linkedin.com/in/oconnorpadraig/

We live in a culture obsessed with overnight results: cold plunges, extremes, “no days off,” shiny habits, and dopamine-driven motivation.

But almost anyone can burn bright for a few days.

Very few can burn bright for years.

Sustainable excellence isn’t about intensity — it’s about identity.

Not about spikes — but about steady loops of progress.

Not about performing your effort — but living it.

When you shift from “be the best” to “be the best at getting better,” everything changes.

You stop chasing finish lines and start building a life where mastery compounds quietly.

This is the real flex.

This is what lasts.

Connect with The Podgecast:

YouTube: ⁠⁠⁠⁠⁠https://www.youtube.com/@the.podgecastofficial⁠

Instagram: ⁠⁠⁠⁠⁠/the.podgecastofficial⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠facebook.com/profile.php?id=61561226886343⁠⁠⁠

TikTok: ⁠https://www.tiktok.com/@the.podgecast⁠

LinkedIn: ⁠https://www.linkedin.com/in/oconnorpadraig/

Are you actually working hard—or just making your days hard to get through? In this episode, Podge breaks down the powerful difference between hard work (the kind that moves you forward) and hard-to-do work (the kind that leaves you drained but not better).

You’ll learn:

• How to stop chasing fatigue as proof of success
• The psychology behind why we equate busyness with worth
• How to find your minimum effective dose (sleep, movement, connection)
• How to respect your maximum effective dose to avoid burnout
• Why working in seasons, not extremes, creates long-term excellence
• Five practical tools to focus on real progress, not performative effort

Connect with The Podgecast:

YouTube: ⁠⁠https://www.youtube.com/@the.podgecastofficial

⁠⁠Instagram: ⁠⁠/the.podgecastofficial⁠⁠

Facebook: ⁠⁠facebook.com/profile.php?id=61561226886343⁠⁠

TikTok: ⁠⁠tiktok.com/@the.podgecast?_t=8nTVlZi9yzI&_r=1⁠⁠

LinkedIn: ⁠⁠linkedin.com/in/oconnorpadraig

⁠⁠Noom Vibe: ⁠⁠noomvibe.app/podge⁠

We’re taught to chase happiness — to find the next thing that makes us feel good.

But what if that’s exactly what’s keeping us stuck?

The episode explores the idea that while most people chase happiness (comfort, pleasure, quick dopamine), what truly sustains and fulfills us is meaning — the sense that our efforts and struggles contribute to something bigger than ourselves.

Podge uses the myth of Sisyphus as a metaphor:

We’re all pushing boulders in life — the key is to make sure the one we’re pushing actually matters to us.

Key Insights:

1. Happiness is fleeting, meaning is lasting.

• Happiness is about feeling good in the moment.

• Meaning comes from the challenges you choose and the growth you experience.

• Meaning anchors you when life gets hard.

2. Purpose protects your brain and body.

• People with a strong sense of purpose live longer, recover faster, and are less likely to develop Alzheimer’s or dementia.

• Purpose acts like a biological resilience mechanism.

3. Our culture overvalues comfort.

• Modern life encourages us to “optimize for happiness” — to chase ease, pleasure, and convenience.

•But a frictionless life often leaves us comfortable but empty.

4. Meaningful struggle is better than meaningless comfort.

• You can’t avoid struggle — but you can choose the right kind.

• Purposeful struggle transforms you, while comfort numbs you.

5. True excellence isn’t perfection — it’s engagement.

• Success isn’t about flawless results but about deeply engaging in pursuits that align with your values.

You’ll always be pushing something in life — the only real choice is which boulder you’ll push.

Don’t chase fleeting happiness or numb yourself with distractions.

Choose meaningful challenges that stretch you and align with your values.

Because happiness fades — but meaning makes the struggle worthwhile.

Connect with The Podgecast:

YouTube: ⁠⁠https://www.youtube.com/@the.podgecastofficial⁠⁠

Instagram: ⁠⁠/the.podgecastofficial⁠

Facebook: ⁠⁠facebook.com/profile.php?id=61561226886343⁠⁠

TikTok: ⁠⁠tiktok.com/@the.podgecast?_t=8nTVlZi9yzI&_r=1⁠⁠

LinkedIn: ⁠⁠linkedin.com/in/oconnorpadraig⁠⁠

Noom Vibe: ⁠⁠noomvibe.app/podge⁠⁠

This episode tackles the trap of perfectionism and how “all-or-nothing” thinking often sabotages our health, habits, and goals. The host introduces the 80% Rule — the idea that consistency at “good enough” levels beats chasing 100% perfection (which usually leads to burnout or quitting).

Through relatable examples (missing a morning workout, slipping on a meal plan, leaving projects unfinished), this episode shows how perfectionism creates fragility: one small slip can derail everything. Instead, the 80% mindset builds resilience and momentum.

In this episode you will learn:

• Why 100% effort often backfires and 80% consistency is more sustainable.

• How perfectionism shows up in workouts, nutrition, work, and daily routines.

• The psychology behind all-or-nothing thinking and the illusion of control.

• Practical strategies like minimum standards, the three-tier system, weekly 80% check-ins, and next-rep resets.

• Why “done beats perfect” and how progress lives in averages, not single perfect days.

The takeaway: Stop grading yourself on perfection — start grading yourself on showing up. Real progress isn’t about flawless streaks; it’s about building an identity of consistency through that repeatable, resilient 80%.

For more resources, click here for The Podgecast episode page.

Connect with The Podgecast:

YouTube: ⁠https://www.youtube.com/@the.podgecastofficial⁠

Instagram: ⁠/the.podgecastofficial⁠

Facebook: ⁠facebook.com/profile.php?id=61561226886343⁠

TikTok: ⁠tiktok.com/@the.podgecast?_t=8nTVlZi9yzI&_r=1⁠

LinkedIn: ⁠linkedin.com/in/oconnorpadraig⁠

Noom Vibe: ⁠noomvibe.app/podge⁠

What happens after the finish line, when the cameras cut and the podium is packed away? This episode dives into what happens when we tie too much of ourselves to a single role, outcome or goal. Using a powerful sports metaphor, we explore how building a more fluid sense of self can make us stronger, more adaptable, and more at peace. If you’ve ever felt like your identity is fragile, this one’s for you.

“Most people don’t burn out because of doing too much work. They burn out because of saying YES too often.”

In this episode of The Podgecast, we’re diving into one of the hardest but most important skills: the power of saying NO. Too often we agree out of guilt, fear of disappointing others, or wanting to be seen as dependable. But each “yes” chips away at our energy, peace, and even our self-trust.

This conversation explores how boundaries aren’t about rejection — they’re about alignment. Protecting your peace doesn’t push people away; it strengthens the way you show up for what (and who) truly matters.

If you’ve ever felt drained, overcommitted, or guilty for protecting your energy, this episode gives you practical scripts, coaching strategies, and mindset shifts to help you say no with clarity and confidence.

👉 New Episode 86 is live now. Listen to The Podgecast wherever you get your podcasts.

💬 Question for you: What’s one thing you need to say NO to this week?

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