The Prymal Podcast

• Fixing Meditation Mistakes + Why Healthy Skepticism Matters (Insights)

  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 practiceWhy music/sensory input can keep you in your head - and what to do insteadHealthy skepticism vs cynicism: how to think, not what to thinkUsing curiosity to avoid tribal call-outs and choose what’s usefulHow 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/bookspodcasts⁠⁠⁠⁠⁠⁠Topics:0:00:00 - Intro: why solo episodes & the “good stuff sticks” idea0:00:06 - Meditation finally clicked: the two big shifts0:09:41 - Observe the breath (nostrils), not breathwork + no music0:19:26 - Healthy skepticism: curiosity without cynicism0:27:17 - How to think vs what to think (Tyson quote)0:34:12 - Social media call-outs, incentives & avoiding tribalism0:41:55 - Practical responsibility + collaborating with pros0:47:15 - Closing & how to get involved

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• How To Choose The Right Health Advice (In A World Full Of Noise) - Eoin Lacey

  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 youWhen to involve medical professionals (and why it matters)What “It depends” really means in health and fitnessHow to vet online coaches and spot red/green flagsThe pitfalls of a pill-first approach to careHow to use modern technology and resources alongside your GPA simple “health sat-nav” framework for continuous improvementKey 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: @eoinlaceyeducation⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠⁠Chapters: 0:00:00 - Intro & the problem: info overload in health0:00:08 - Specificity beats clickbait: is this advice for you?  [n=1, relevance] 0:03:41 - Risks of generic plans; steroids/anabolics & N=1 thinking0:05:14 - When to involve medical pros; risk & contraindications0:06:42 - Diet tribes, trends & why “one system” rarely fits0:09:43 - The Lane Norton lesson: science > feelings & “It depends”0:12:14 - Fundamentals don’t change: coaching, EQ & service quality0:13:47 - Vulnerability of patients; influencer incentives; bring data0:17:44 - Wearables & meeting your doctor halfway; stop outsourcing0:20:00 - Magic bullets vs sustainable action (with empathy)0:22:57 - Spotting good online coaching: intake, listening, tailoring0:25:00 - Incentives, trust & ‘are they actually listening to you?’0:27:06 - The trust problem post-COVID; healthy skepticism0:30:00 - Use multiple sources; open discussion > ideology0:33:47 - Pill-first limits; functional medicine context0:35:00 - System constraints; lifestyle gaps; collaborate with clinicians0:45:00 - Ideal care pathway vs reality; use tech; reduce overwhelm0:47:48 - Evidence nuance: sample size, population, publication0:49:52 - IF 16:8 origin story; “health sat-nav”: test/review every 2 wks0:55:00 - Building your personal toolkit: baselines, goals, consults1:00:00 - Avoid single-hammer clinics; see the bigger picture1:04:36 - Why online communication misleads; mass plans ≠ you1:10:00 - Algorithm bubbles; when to experiment vs see experts1:12:06 - Resource list idea; align info to your intent/goals1:14:32 - Take what’s useful; survivorship bias; don’t do everything1:15:17 - Wrap-up, where to reach Eoin

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• The Perfect Mind/Body Reset - Prymal 60

  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

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• How Shift Work Impacts Health (And What You Can Do About It) - Tom Coleman

  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 disruptionPractical tools to manage recovery and protect your healthThe impact of alcohol, stimulants, and lifestyle factors on shift workersBehaviour change strategies that actually work long termWhat the latest research reveals about performance, recovery, and shift patternsAnd much more . Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Tom: @tomcoleman.ie⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠Chapters: 0:00:03 - Intro: Shift Work, Sleep & Health (with Tom Coleman)0:06:04 - How Shift Work Impacts Your Health & Performance0:12:07 - Circadian Rhythm: Why Night Shifts Break Your Body Clock0:18:09 - 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 Fatigue0:36:14 - Recovery Protocols: Sleep Doses, Routine, Nutrition, Training0:42:15 - Sleep Variability, Anxiety & Consistency That Actually Works0:48:16 - What You Control vs Genetics: Behaviour Change That Sticks0:54:16 - Sleep Inertia: First 30 Minutes & Energy Management1:00:16 - Workplace Fatigue: Policies, Rotas & Safety1:06:17 - Habit Building After Sleep Fixes: Sustainable Change1:12:18 - Alcohol, Stimulants & Medication on Shifts (Pros/Cons)1:18:18 - Tools: Light Exposure, Supplements, Training Adjustments1:24:19 - Shift Work & Family Life: Boundaries, Routines, Recovery

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• The Truth About Intimacy, Trust And Modern Relationships - Grace Alice O'Shea

  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 relationshipsHow trust is built - and how it’s brokenWhy self-care is the foundation for deeper connectionHow shame plays a role in our livesThe roles and responsibilities of men and women todayCommon challenges couples face in modern societyHow to create emotional and physical connection that lastsSteps to improve communication and understanding in relationshipsAnd 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_osheaDan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠

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