Change is Possible

• The Dopamine Trap: Dr Anna Lembke Explains Why Phones, Porn & Pleasure Are Making Us Miserable

  From social media to addictive foods and substances, our modern world is flooded with dopamine addictions. How do we break free? Dr Anna Lembke is Professor of Psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. She is the author of the New York Times best-selling book: Dopamine Nation: Finding Balance in the Age of Indulgence. In this conversation, Dr Lembke joins Brian to discuss how our phones have become the modern hypodermic needle, the neuroscience of addiction, how dopamine drives compulsive behaviours, and why change is possible for every single person — even in extreme cases. She also explains why dopamine resets are essential, and how abstinence, therapy, medication, and community support work together to rewire the brain. Anna and Brian also explore why people relapse, whether someone can ever be “fully recovered,” how co-dependency sabotages healing, and what families can actually do to help a loved one struggling with addiction. The episode also tackles youth mental health, the impact of phones and online content on developing brains, and Anna’s powerful advice for parents, teens, and anyone trying to make positive change. If you’re interested in mental health, addiction recovery, dopamine, phone addiction, or personal transformation, this episode is a must-watch.Connect with Brian⬛ Get FREE access to Brian’s online courses⬛ Buy Brian’s memoir, Bonus Time ⬛ Follow Brian on Instagram⬛ Follow Brian on LinkedInSponsors: The Kyne Foundation Imagine having a sponsor whose only interest is creating positive ripple effects of change around the world. I first met Jacqueline and David Kyne from the Kyne Foundation when they introduced me to Dr Gabor Mate in 2024, an incredible “pinch myself” moment in my own life. With a focus on nurturing youth wellbeing and empowering education, The Kyne Foundation's belief is simple: kindness is powerful, practical, and worth paying forward. Over the next few episodes, we’ll be sharing weekly challenges inspired by their work and ethos: small actions create big ripples. Our simple ask? Go be kind to yourself, to others, and your community. Because kindness is contagious.Timestamps 00:00 – Introduction: Why Change Is Possible01:12 – Jacob’s Story: Extreme Porn & Tech Addiction05:08 – How Technology Supercharges Dopamine & Addiction07:42 – The Neuroscience: Dopamine, Tolerance & Craving10:55 – Rock Bottom: Despair, Consequences & Suicidal Thought13:30 – The Road to Recovery: Abstinence & Resetting the Brain16:45 – Self-Binding Strategies: Removing Triggers & Tools19:18 – Medication & SSRIs: When Biology Helps Recovery21:55 – Understanding Addiction Through the Biopsychosocial Model25:28 – Little Addictions: Phones, Alcohol, Food & Everyday Dopamine28:40 – Why 30 Days of Abstinence Changes Everything31:05 – When Recovery Takes Longer: 90 Days, 12 Months & Beyond34:20 – Addiction + Mental Health: Treating Both or Risk Relapse37:10 – Is Recovery Possible for Everyone? Anna’s Honest View40:15 – Why Addiction Is a Real Brain Disease42:40 – Helping Loved Ones: Facilitating Safe Consequences45:55 – Codependency & Enabling: The Hidden Addiction Behind Addiction49:10 – Identity, Awareness & Whether “Recovered” Is Really Possible 52:25 – Values, Triggers & Why Relapse Happens54:30 – Why Change Is So Hard: Uncertainty & the Human Brain56:45 – Advice for Young People: Phones, Porn, Social Media & Dopamine59:00 – Final Thoughts & Closing Message

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• Busy, Wrecked & Ready for Change – Dermot Whelan on Anxiety, Purpose & Finding Space

  Do you ever put on a brave front while feeling stressed, wrecked, and broken inside? That was Dermot Whelan. On the surface, he was thriving — a TV show, a hit radio gig, and a rising stand-up career — but behind it all, he was anxious, exhausted, sleepless, and struggling with self-belief. Alcohol became his go-to coping tool until a panic attack and a drunken fall forced him to change. He had heard about meditation, decided to give it a shot, and has never looked back! In this episode, Dermot opens up about how anxiety shaped his early life, why performers chase the “flow state,” and how alcohol became an unhealthy comfort. With humour and practical wisdom, he shares how he rebuilt his nervous system, reconnected with his values, embraced silence, and started following his gut instinct toward change. If you’re feeling stuck, overwhelmed, or burned out, this conversation is packed with simple, grounded insights to manage stress, break unhelpful habits, make clearer decisions, and finally get unstuck.Timestamps:00:00 – Welcome & Introductions01:12 – Dermot’s lowest moment: the fall, concussion & the wake-up call05:04 – Exhaustion, drinking culture & risky behaviour in Ireland08:40 – Anxiety without awareness: recognising it only in hindsight11:58 – Turning points, shame & the fear of being judged15:46 – Alcohol programming, generational patterns & why we reach for numbing19:33 – Addiction as a temporary solution: reframing judgment23:27 – Finding space: noticing breath, gaps & the nervous system26:55 – The recurring golf-ball dream & discovering “pockets of space”30:42 – Performers, anxiety & chasing the flow state34:14 – People-pleasing, responsibility & becoming the mood-setter38:28 – Leaving Irish radio after 20 years: fear, risk & identity42:15 – Catastrophic thinking: journaling the inner critic45:58 – Recklessness, childhood patterns & family beliefs49:21 – Life changes, side hustles & starting small52:47 – The Indiana Jones moment: how to know when to jump56:18 – Busy & wrecked: how busyness becomes avoidance59:33 – The power of silence: why insights show up in the shower or car1:03:09 – Values changing over time: realigning your inner compass1:06:44 – Updating your “inner platoon”: communicating new values to yourself1:10:12 – Inner peace, energy & recognising friction in your life1:13:28 – Creating space to ask “What do I want now?”1:16:22 – Final reflections & closing messagesFollow Dermot: Dermot Whelan is a broadcaster and meditation teacher who was, for more than two decades, co-host of Today FM’s breakfast show, Dermot & Dave. He retired from radio in 2023 to commit fully to his wellness brand, Mind Full, with its live shows, podcast and book of the same name. ⁠Instagram⁠⁠LinkedIn⁠Change is Possible with Brian Pennie: ⬛ Get FREE access to ⁠⁠⁠Brian’s online courses ⁠⁠⁠⬛ Buy Brian’s memoir, ⁠⁠⁠Bonus Time⁠⁠⁠⬛ Follow Brian on ⁠⁠⁠Instagram⁠⁠⁠⬛ Follow Brian on ⁠⁠⁠LinkedIn⁠⁠⁠Sponsors: ⁠⁠⁠The Kyne Foundation⁠⁠⁠ Imagine having a sponsor whose only interest is creating positive ripple effects of change around the world. I first met Jacqueline and David Kyne from the Kyne Foundation when they introduced me to Dr Gabor Mate in 2024, an incredible “pinch myself” moment in my own life. With a focus on nurturing youth wellbeing and empowering education, The Kyne Foundation's belief is simple: kindness is powerful, practical, and worth paying forward. Over the next few episodes, we’ll be sharing weekly challenges inspired by their work and ethos: small actions create big ripples. Our simple ask? Go be kind to yourself, to others, and your community. Because kindness is contagious.

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• The Other Self: The Strength You Don’t Know You Have

  At 20 years old, Jack broke his neck diving into shallow water and instantly became quadriplegic, leaving him with 15% muscle function. In this raw conversation, Jack reveals how he rebuilt himself mentally, spiritually and physically, how he navigated grief, guilt, depression, identity collapse, and how he discovered his “other self”. From helplessness in a hospital corridor to skiing mountains and hand-biking 100km Misogi challenges, we unpack the exact mindset and tools he used to rebuild his life. We also discuss mental resilience, nervous system regulation, finding purpose again after trauma, why stories are “sticky”, how to choose different perspectives, the role of challenge and adventure, and asking “Why NOT me?” This episode is a masterclass in human change. If you’ve ever felt stuck, trapped, or broke, this episode will change how you see your life forever.👉 Topics include: Change is possible, grief, identity shift, quadriplegic recovery, stoicism, nervous system, Misogi challenge, resilience, bonus time, neuroscience, mindset shift, perspective change, meaning rebuilding.Timestamps:00:00 – Change Is Possible intro02:05 – The accident that changed everything06:32 – ICU, ventilators + facing death alone11:10 – The guilt that hurt more than the physical injury15:50 – Understanding grief (the real messy version, not the 5-step meme)20:38 – “Different levels, different devils” — trauma keeps evolving26:44 – The moment of hopelessness that broke him in rehab31:55 – The Other Self — the version of you that only pressure reveals36:20 – Stoicism, mindfulness, breathing, Buddhism, Frankl40:55 – Rebuilding a life from zero / adaptive identity46:12 – The Misogi 100KM challenge (and battery dying at the end)51:49 – Why physically choosing difficulty matters56:22 – “Why NOT me?” — the single question that shifted everything1:01:40 – Making adventure + meaning non-negotiables again1:06:55 – How YOU start creating change in your life1:11:20 – Closing message: you get one shot — live like itFollow Jack: As a Pharmacist, Speaker and Facilitator, Jack is passionate about the value of health & wellbeing as drivers for business performance, coupled with cultivating diverse & inclusive environments where people belong and are valued.InstagramLinkedInChange is Possible with Brian Pennie: ⬛ Get FREE access to ⁠⁠Brian’s online courses ⁠⁠⬛ Buy Brian’s memoir, ⁠⁠Bonus Time⁠⁠⬛ Follow Brian on ⁠⁠Instagram⁠⁠⬛ Follow Brian on ⁠⁠LinkedIn⁠⁠Sponsors: ⁠⁠The Kyne Foundation⁠⁠ Imagine having a sponsor whose only interest is creating positive ripple effects of change around the world. I first met Jacqueline and David Kyne from the Kyne Foundation when they introduced me to Dr Gabor Mate in 2024, an incredible “pinch myself” moment in my own life. With a focus on nurturing youth wellbeing and empowering education, The Kyne Foundation's belief is simple: kindness is powerful, practical, and worth paying forward. Over the next few episodes, we’ll be sharing weekly challenges inspired by their work and ethos: small actions create big ripples. Our simple ask? Go be kind to yourself, to others, and your community. Because kindness is contagious.

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• ADHD, Anxiety & Ambition: How Laura Dowling Turned Restlessness Into a Wellness Revolution

  What happens when a restless mind becomes your greatest gift? In this raw conversation, pharmacist-turned-entrepreneur Laura Dowling opens up about her late ADHD diagnosis, how it shaped her restlessness, ambition, and self-doubt—and how she turned those traits into her greatest strengths. From struggling to accept her diagnosis to building a nationwide wellness brand, leading Viva La Vulva, and transforming conversations around women’s health and menopause, Laura’s story is equal parts honesty, hustle, and hope. You’ll hear how she balances business success with self-care, the lessons she learned from failure, and her mission to help women reclaim their health, confidence, and joy.👉 Topics include: ADHD acceptance, anxiety & hyperfocus, functional health & supplements, entrepreneurship fears, women’s empowerment, and living with purpose.Perfect for: Entrepreneurs, women in business, ADHD warriors, health professionals, and anyone chasing meaning over money.Timestamps:(0:00) – Intro: Why change is always possible(2:10) – Laura’s ADHD diagnosis: confusion, denial & relief(6:15) – Accepting her brain: anxiety, impulsivity & masking(9:40) – When ADHD becomes a superpower (and a kryptonite)(13:00) – Relationships, motherhood & hyperfocus gone too far(16:20) – From burnout to balance: learning to say no(19:00) – How pharmacy shaped her view on real healthcare(23:15) – Discovering Ayurvedic & preventative medicine in India(27:40) – Creating her first supplement formula & fighting fear(31:55) – “What will my peers think?” — launching anyway(35:10) – Mushrooms, menopause & the rise of functional health(39:00) – Building Viva La Vulva and breaking Irish taboos(43:25) – Empowering women to understand their bodies (47:40) – From Instagram stories to nationwide success(50:10) – EY Entrepreneur of the Year: imposter syndrome & lessons from Japan(54:20) – The mindset of abundance & giving back(57:00) – Advice for entrepreneurs: start now, fail fast, learn faster(1:00:10) – Finding joy, purpose & connection in the chaos(1:02:00) – Outro & reflectionFollow Laura: Also known as the Fabulous Pharmacist, Laura is a passionate women's health and wellness expert. With her engaging and relatable approach, she addresses a wide range of topics, including breaking down taboos in women's health, Perimenopause, Menopause and beyond and physical and mental well-being. Instagram LinkedIn WebsiteChange is Possible with Brian Pennie: ⬛ Get FREE access to Brian’s online courses ⬛ Buy Brian’s memoir, Bonus Time⬛ Follow Brian on Instagram⬛ Follow Brian on LinkedInSponsors: The Kyne Foundation Imagine having a sponsor whose only interest is creating positive ripple effects of change around the world. I first met Jacqueline and David Kyne from the Kyne Foundation when they introduced me to Dr Gabor Mate in 2024, an incredible “pinch myself” moment in my own life. With a focus on nurturing youth wellbeing and empowering education, The Kyne Foundation's belief is simple: kindness is powerful, practical, and worth paying forward. Over the next few episodes, we’ll be sharing weekly challenges inspired by their work and ethos: small actions create big ripples. Our simple ask? Go be kind to yourself, to others, and your community. Because kindness is contagious.

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• ADHD, Anxiety & Ambition: How Laura Dowling Turned Restlessness Into a Wellness Revolution

  What happens when a restless mind becomes your greatest gift? In this raw conversation, pharmacist-turned-entrepreneur Laura Dowling opens up about her late ADHD diagnosis, how it shaped her restlessness, ambition, and self-doubt—and how she turned those traits into her greatest strengths. From struggling to accept her diagnosis to building a nationwide wellness brand, leading Viva La Vulva, and transforming conversations around women’s health and menopause, Laura’s story is equal parts honesty, hustle, and hope. You’ll hear how she balances business success with self-care, the lessons she learned from failure, and her mission to help women reclaim their health, confidence, and joy.👉 Topics include: ADHD acceptance, anxiety & hyperfocus, functional health & supplements, entrepreneurship fears, women’s empowerment, and living with purpose.Perfect for: Entrepreneurs, women in business, ADHD warriors, health professionals, and anyone chasing meaning over money.Timestamps:(0:00) – Intro: Why change is always possible(2:10) – Laura’s ADHD diagnosis: confusion, denial & relief(6:15) – Accepting her brain: anxiety, impulsivity & masking(9:40) – When ADHD becomes a superpower (and a kryptonite)(13:00) – Relationships, motherhood & hyperfocus gone too far(16:20) – From burnout to balance: learning to say no(19:00) – How pharmacy shaped her view on real healthcare(23:15) – Discovering Ayurvedic & preventative medicine in India(27:40) – Creating her first supplement formula & fighting fear(31:55) – “What will my peers think?” — launching anyway(35:10) – Mushrooms, menopause & the rise of functional health(39:00) – Building Viva La Vulva and breaking Irish taboos(43:25) – Empowering women to understand their bodies (47:40) – From Instagram stories to nationwide success(50:10) – EY Entrepreneur of the Year: imposter syndrome & lessons from Japan(54:20) – The mindset of abundance & giving back(57:00) – Advice for entrepreneurs: start now, fail fast, learn faster(1:00:10) – Finding joy, purpose & connection in the chaos(1:02:00) – Outro & reflectionFollow Laura: Also known as the Fabulous Pharmacist, Laura is a passionate women's health and wellness expert. With her engaging and relatable approach, she addresses a wide range of topics, including breaking down taboos in women's health, Perimenopause, Menopause and beyond and physical and mental well-being.⁠ Instagram⁠⁠ LinkedIn⁠ ⁠Website⁠Change is Possible with Brian Pennie: ⬛ Get FREE access to ⁠Brian’s online courses ⁠⬛ Buy Brian’s memoir, ⁠Bonus Time⁠⬛ Follow Brian on ⁠Instagram⁠⬛ Follow Brian on ⁠LinkedIn⁠Sponsors: ⁠The Kyne Foundation⁠ Imagine having a sponsor whose only interest is creating positive ripple effects of change around the world. I first met Jacqueline and David Kyne from the Kyne Foundation when they introduced me to Dr Gabor Mate in 2024, an incredible “pinch myself” moment in my own life. With a focus on nurturing youth wellbeing and empowering education, The Kyne Foundation's belief is simple: kindness is powerful, practical, and worth paying forward. Over the next few episodes, we’ll be sharing weekly challenges inspired by their work and ethos: small actions create big ripples. Our simple ask? Go be kind to yourself, to others, and your community. Because kindness is contagious.

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