The Prymal Podcast

• 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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• Life Lessons, Learned From Business

  "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

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• Equality, Equity & Understanding Choice - Katriona O'Sullivan

  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

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