Real growth begins with awareness, but awareness alone doesn’t create change or growth.

The difference between staying stuck and moving forward lies in what you do next.

Mark O’Reilly is an ICF accredited coach with an MSc in Mental Health and Mental Skills, an MSc in Work and Organisational Psychology, and Professional Diplomas in Strategy, Development & Innovation, Leadership & Management and Sport Psychology.

We explore how great coaching helps people develop awareness, turn clarity into progress, the link between awareness, accountability, and action, the real distinction between coaching and therapy, and how to design change that lasts.

You’ll learn:

• - How coaching turns awareness into measurable progress

• - The difference between therapy and coaching (and when each applies)

• - Why accountability creates momentum

• - How to build awareness you can actually use

• - Simple tools to create change that sticks

  - How to learn the skill of taking more action

  - How to break narratives you hold and nurture more self belief

  - How solid coaching principles apply across so many areas from sport to relationships to business

And much more!

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠⁠

Chapters:

0:00:00 – Building Awareness & Taking Action  

0:05:02 – What Coaching Really Is (and Isn’t)  

0:11:40 – Awareness as the Foundation of Change  

0:18:28 – Coaching vs Therapy – Knowing the Difference  

0:25:44 – Accountability – Turning Clarity into Progress  

0:33:22 – Why Awareness Without Action Keeps You Stuck  

0:40:09 – Designing Change That Actually Works  

0:47:51 – Coaching in Practice – Lessons from Real Clients  

0:55:38 – Habits, Reflection, and Momentum  

1:03:06 – Building a Framework for Ongoing Growth  

1:10:44 – Awareness as a Lifelong Skill

"You can't think your way into changing. You have to move."

Key Topics: coaching, awareness, accountability, action, personal growth, behaviour change, therapy vs coaching, mindset, clarity, self-improvement, Mark O’Reilly, Prymal Podcast, performance, progress, leadership, transformation.

Most of us get motivation wrong, we chase quick highs instead of building real systems.

High Performance Coach Adam Ward breaks down the myths around motivation and explain how to build health, discipline, and longevity that actually last.

It's not about aesthetics or hype, it’s about energy, consistency, and building a life that works.

The goal should be HEALTH.

You’ll learn:

• The most common motivation myths that keep people stuck

• Why discipline beats willpower every time

• How to create a training system that fits your real life

• What longevity really means (and how to measure it)

• The connection between energy, health, and purpose

• How to stay consistent when life gets messy

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠⁠

Chapters:

0:00:00 - Intro – Motivation Myths & Longevity  

0:04:12 - Why Motivation Doesn’t Last  

0:09:40 - Discipline vs Motivation – The Real Difference  

0:16:02 - How to Build Systems That Stick  

0:22:47 - The Longevity Mindset – Training for Life  

0:29:21 - Why Energy Is the Ultimate Metric  

0:36:05 - Recovery and Rest as Performance Tools  

0:42:50 - Avoiding Comparison & The Social Media Trap  

0:49:35 - How to Stay Consistent When Life Gets Busy  

0:56:11 - Health, Family & Showing Up for What Matters  

1:03:03 - Closing Reflections – Longevity That Lasts

Key topics: Adam Ward, Prymal Podcast, motivation myths, longevity, discipline, consistency, habits, performance, wellness, healthspan, motivation vs discipline, training for life, lifestyle design, balance, recovery, energy, sustainable fitness.

What if the real key to change isn’t mindset – it’s biology?

Brian Pennie – speaker, author and neuroscientist who overcame 15 years of heroin addiction – explains why true growth starts with the body. We talk about the neuroscience of habit, addiction, resilience, and how modern life hijacks our nervous systems through information overload and constant outrage online.

You’ll learn:

• Why you can’t outthink poor sleep or nutrition

• How biology drives mindset, performance & behaviour

• Addiction as a spectrum – why we all have patterns we cling to

• How to build real self-awareness without shame

• Why social media addicts us to outrage and how to break free

• The difference between impact and attention in the wellness space

• Why meaning and responsibility are the antidote to chaos

📖 Brian’s book: Bonus Time

🎥 Watch his RTÉ documentary: Hooked – How Addiction Hijacks Your Brain

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠⁠

Chapters:

0:00:00 - Intro – Why Brian Pennie’s Story Matters  

0:04:30 - The Moment Everything Changed  

0:09:15 - From Addiction to Awareness: Reframing Pain as a Teacher  

0:15:10 - The Neuroscience of Habits and Identity Change  

0:21:45 - Start with Biology: The Foundation of Performance  

0:27:30 - Why You Can’t Outthink Your Body  

0:33:10 - Addiction Is Part of Human Nature  

0:40:45 - Impact vs Business in the Wellness World  

0:51:20 - Outsourced Outrage: Social Media and the Hijacked Nervous System  

0:58:00 - Responsibility, Meaning, and Service  

1:10:00 - Closing Reflections and Daily Integration

Key Topics: Brian Pennie, Prymal Podcast, biology vs mindset, neuroscience, addiction, self-improvement, personal growth, performance, resilience, awareness, mental health, dopamine, wellbeing, sleep, nutrition, social media outrage.

Lots of us struggle with meditation. Many of us live with unhealthy mistrust or unconscious bias.

These are some insights and lessons I've taken from recent conversations, exploring moving the “mind” out of the head into a heart-centred space and treating meditation as observation (not breathwork), plus a practical take on healthy skepticism so you can navigate today’s noisy health/information ecosystem in a conscious way, without sliding into cynicism. 

We'll cover:

• A simple visualization that stops overthinking (open-sky / clouds)

• Why focusing on the nostrils (observe, don’t control) changes the practice

• Why music/sensory input can keep you in your head - and what to do instead

• Healthy skepticism vs cynicism: how to think, not what to think

• Using curiosity to avoid tribal call-outs and choose what’s useful

• How to work with professionals (and their incentives) without outsourcing your life 

Key topics: meditation tips, meditation vs breathwork, how to meditate, healthy skepticism, critical thinking, information overload, social media tribalism, who to trust, health advice filter, mindfulness practice. 

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠⁠

Topics:

0:00:00 - Intro: why solo episodes & the “good stuff sticks” idea

0:00:06 - Meditation finally clicked: the two big shifts

0:09:41 - Observe the breath (nostrils), not breathwork + no music

0:19:26 - Healthy skepticism: curiosity without cynicism

0:27:17 - How to think vs what to think (Tyson quote)

0:34:12 - Social media call-outs, incentives & avoiding tribalism

0:41:55 - Practical responsibility + collaborating with pros

0:47:15 - Closing & how to get involved

Eoin Lacey is a Performance Consultant and Coach who specialises in lifestyle management, health and wellness.

We’re drowning in health content - who do you trust, and how do you decide what’s right for you? Eoin helps us build a practical toolkit for filtering advice, avoiding bias, and making better health decisions you can actually sustain.

We cover clickbait vs specificity, evidence vs anecdote, incentives behind online advice, and how to work with your doctor and healthcare professionals using modern tools and simple baselines. We explore a framework to test, review, and adap so you stop outsourcing your health and start steering it. 

You’ll learn:

• How to spot advice that’s actually relevant to you

• When to involve medical professionals (and why it matters)

• What “It depends” really means in health and fitness

• How to vet online coaches and spot red/green flags

• The pitfalls of a pill-first approach to care

• How to use modern technology and resources alongside your GP

• A simple “health sat-nav” framework for continuous improvement

Key topics: health misinformation, filter health advice, Eoin Lacey, , evidence vs anecdote, bias, wearables, CGM, functional medicine, online coaches, patient advocacy, behaviour change, survivorship bias.

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Eoin: @eoinlaceyeducation

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠

Chapters:

0:00:00 - Intro & the problem: info overload in health

0:00:08 - Specificity beats clickbait: is this advice for you?  [n=1, relevance] 

0:03:41 - Risks of generic plans; steroids/anabolics & N=1 thinking

0:05:14 - When to involve medical pros; risk & contraindications

0:06:42 - Diet tribes, trends & why “one system” rarely fits

0:09:43 - The Lane Norton lesson: science > feelings & “It depends”

0:12:14 - Fundamentals don’t change: coaching, EQ & service quality

0:13:47 - Vulnerability of patients; influencer incentives; bring data

0:17:44 - Wearables & meeting your doctor halfway; stop outsourcing

0:20:00 - Magic bullets vs sustainable action (with empathy)

0:22:57 - Spotting good online coaching: intake, listening, tailoring

0:25:00 - Incentives, trust & ‘are they actually listening to you?’

0:27:06 - The trust problem post-COVID; healthy skepticism

0:30:00 - Use multiple sources; open discussion > ideology

0:33:47 - Pill-first limits; functional medicine context

0:35:00 - System constraints; lifestyle gaps; collaborate with clinicians

0:45:00 - Ideal care pathway vs reality; use tech; reduce overwhelm

0:47:48 - Evidence nuance: sample size, population, publication

0:49:52 - IF 16:8 origin story; “health sat-nav”: test/review every 2 wks

0:55:00 - Building your personal toolkit: baselines, goals, consults

1:00:00 - Avoid single-hammer clinics; see the bigger picture

1:04:36 - Why online communication misleads; mass plans ≠ you

1:10:00 - Algorithm bubbles; when to experiment vs see experts

1:12:06 - Resource list idea; align info to your intent/goals

1:14:32 - Take what’s useful; survivorship bias; don’t do everything

1:15:17 - Wrap-up, where to reach Eoin

Prymal 60 is back. It's time to level up and raise your standards.

What you need to know: 

- It’s free (of course) 

- It’s not nearly as extreme as ‘75 Hard’ 

- It’s starting on Monday 15th (but you can do it whenever)

- You can modify it to suit you 

The Standards each day: 

- 10 mins of ‘space’

- 10 minutes of writing 

- 30 mins of movement or exercise 

- 35ml of water per kg bodyweight 

- 1.8 - 2g protein per kg bodyweight 

- 8 hours with no social media consumption 

We expand on the details in this podcast, but essentially you will pick between 4 and 6 of the standards (or include your own) and aim to meet these every day for 60 days. 

If you miss a standard on a day, you go back to day 1.

Simple!

For full instructions and guidelines please drop me an email at [email protected].

Good luck!

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠

Shift workers form the backbone of our societies, but it comes with a set of challenges we cannot ignore.

Tom Coleman is a sleep expert and health scientist who works with shift workers and companies to develop health promoting strategies specifically designed to offset some of the negative effects of shift work.

In this episode we cover:

• Shift work and chronic disease
• The impact on mental health
• Loneliness and social isolation
• Diet, weight gain and nutrition
• Driver fatigue and how to combat it
• Sleep strategies for different shift types
• Company responsibility and liability
• Why our biology is wired for daylight (and why shift work clashes with it)

• The dangers of chronic sleep debt and circadian disruption

• Practical tools to manage recovery and protect your health

• The impact of alcohol, stimulants, and lifestyle factors on shift workers

• Behaviour change strategies that actually work long term

• What the latest research reveals about performance, recovery, and shift patterns

And much more .

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tom: @tomcoleman.ie

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠

Chapters:

0:00:03 - Intro: Shift Work, Sleep & Health (with Tom Coleman)

0:06:04 - How Shift Work Impacts Your Health & Performance

0:12:07 - Circadian Rhythm: Why Night Shifts Break Your Body Clock

0:18:09 - Chronotypes: Can “Night Owls” Adapt to Night Shifts?

0:24:09 - Long-Term Adaptation Myths (and Age-Related Risks)

0:30:11 - Sleep Debt You Can’t Feel & 12-Hour Shift Fatigue

0:36:14 - Recovery Protocols: Sleep Doses, Routine, Nutrition, Training

0:42:15 - Sleep Variability, Anxiety & Consistency That Actually Works

0:48:16 - What You Control vs Genetics: Behaviour Change That Sticks

0:54:16 - Sleep Inertia: First 30 Minutes & Energy Management

1:00:16 - Workplace Fatigue: Policies, Rotas & Safety

1:06:17 - Habit Building After Sleep Fixes: Sustainable Change

1:12:18 - Alcohol, Stimulants & Medication on Shifts (Pros/Cons)

1:18:18 - Tools: Light Exposure, Supplements, Training Adjustments

1:24:19 - Shift Work & Family Life: Boundaries, Routines, Recovery

Grace Alice O'Shea is an award-winning sex and intimacy educator, author, and podcaster, host of "The G-Spot".

Most of us think that intimacy is about romance and physical acts, but in reality it's about trust, self-awareness and connection with ourselves and others.

We explore:

• The truth about intimacy in modern relationships

• How trust is built - and how it’s broken

• Why self-care is the foundation for deeper connection

• How shame plays a role in our lives

• The roles and responsibilities of men and women today

• Common challenges couples face in modern society

• How to create emotional and physical connection that lasts

• Steps to improve communication and understanding in relationships

And much more.

Timestamps:

0:00:01 - What Is True Intimacy?

0:05:58 - Why Sex Is Misunderstood in Modern Relationships  

0:11:59 - How Culture Shapes Your Views on Love and Connection  

0:17:59 - 3 Ways to Reconnect with Your Partner Today  

0:23:58 - The Hidden Link Between Fatigue and Low Intimacy  

0:29:58 - Unspoken Expectations That Damage Relationships  

0:36:00 - How to Create Time and Space for Your Relationship  

0:41:59 - Addiction, Desire, and the Science of Connection  

0:47:58 - Spotting Relationship Patterns That Hold You Back  

0:54:00 - The Impact of Social Media on Intimacy and Trust  

0:59:59 - How Fear Shapes Modern Dating and Love  

1:06:00 - Childhood Conditioning That Affects Adult Love  

1:12:01 - Shame and How It Silently Controls Intimacy  

1:17:58 - Needs vs. Wants: Getting Clear in Relationships  

1:23:58 - Why People Turn to Coaching and Therapy for Love  

1:29:59 - The Male Perspective on Modern Relationships  

1:35:59 - The Role of Contribution in a Healthy Partnership  

1:42:01 - How to Stay Calm When Triggered by Your Partner  

1:47:58 - Self-Awareness: The Key to Deep Trust and Love  

1:54:00 - Practical Takeaways to Improve Intimacy Today  

Grace Alice: @grace_alice_oshea

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠

"Entrepreneurship is a personal growth engine disguised as a business pursuit." - James Clear.

Starting and running a business is one of the best ways to find and exploit every vulnerability in your armour.

Myself and Brian discuss some of the lessons we've learned on our own business journeys, and how they have translated directly into our personal lives and relationships.

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠

Dr.Katriona O'Sullivan is a lecturer, activist and the award-winning author of the incredible book, Poor - her memoir and personal account of growing up in poverty in Ireland.

In this episode we discuss:

- Katriona's opinion on true choice as a myth

- The difference between equality and equity

- The huge impact one good adult can have on a life

- The relationships between hard work and opportunities

- Self esteem, belief, compassion and much more

Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠