The Sleep & Health Podcast – Episode 9: Building Your Personal Performance Plan with Eoin LaceyAbout the EpisodeIn this episode, Tom speaks with Eoin Lacey, a leading performance coach and health strategist, about how to optimize performance by building a personal performance plan that works in the real world. Together, they explore the crucial role of recovery as the foundation for sustainable success — in life, work, and sport.Eoin shares practical strategies for improving focus, managing stress, and creating balance in a world that’s constantly “on.” The discussion also dives into how to switch off from technology, build an environment that supports wellbeing, and take ownership of your habits and results through accountability.Whether you’re an athlete, executive, or anyone striving for better energy and performance, this episode offers a roadmap for designing your “ideal week” — one that aligns your goals with your health, recovery, and mindset.Why recovery is the base of all high performanceHow to build your Personal Performance PlanManaging stress and digital overloadThe importance of environmental design for recovery and focusAccountability systems that keep you on trackHow to structure your Ideal Week for balance and outputCreating a culture of wellness in teams and organizationsKey Topics/Key TakeawaysSustainable performance starts with recovery — not more effort.Your environment and digital habits directly influence your stress and focus.Accountability creates consistency — the bridge between intention and action.Designing your “Ideal Week” gives structure to balance energy, recovery, and achievement.Culture change begins with individual ownership of wellbeing and performance habits.🔗 Learn more about Eoin Lacey: www.eoinlacey.com🎧 Listen to more episodes of The Sleep & Health Podcast on Spotify and Apple Podcasts.
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Ep. 8 - Finding Peace
In this incredible episode, I speak to Kadam Adam Starr — meditation teacher and practitioner of the Kadampa Buddhist Tradition. Kadam Adam is the principal teacher at Tara Kadampa Meditation Centre Dublin which is dedicated to teaching meditation and Buddhist practices in a way to make it accessible to people in everyday life. The teachings place an emphasis on mindful awareness, emotional wellbeing, spiritual growth, and using meditation to help with sleep and mental clarity.In this episode we covered:Why Meditation for the Mind at NightHow the mind often “winds up” at bedtime with worries, thoughts, stress.Using meditation to calm mental chatter, reduce anxiety, and help with insomnia or restless thoughts.Managing Emotions Through MeditationAwareness of emotional impulses; noticing them without judgment.How meditation helps with emotional regulation rather than reacting automatically. The relationship between mindfulness and reducing emotional reactivity (anger, fear, sadness, etc.).Spirituality and PerspectiveWhat Buddhism (and Buddhist philosophy) contributes to understanding suffering, impermanence, compassion.How spiritual practice supports mental health—not necessarily religious, but broader perspective, meaning, compassion.Practical Daily Meditation GuidanceHow to build a meditation routine: short sessions, consistency.Advice for people who feel they “don’t have time” or their mind is “too busy.”Tools: guided apps vs silence; posture; environment.This was an incredible episode and hugely powerful and applicable for people. I hope you enjoy. Tom
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Episode 7 Brian Crooke
In this episode, I sit down with Brian Crooke! The most well known and liked man in Wellbeing as a true thought leader in the field of Workplace Wellbeing. We covered so much in this episode:Workplace Wellness TodayWhy wellbeing initiatives often fall short when they’re treated as a “tick-the-box” exercise.The importance of embedding wellbeing into organizational culture rather than just offering surface-level perks.Burnout in High-Performance WorkplacesSigns leaders should look for in their teams.How workload, lack of recovery, and poor boundaries fuel chronic stress.The role of managers in supporting recovery, not just pushing performance.Fostering a Culture of RecoveryRecovery as a pillar of sustainable performance — not a “nice to have.”Encouraging psychological safety so employees can rest without guilt.Simple but powerful recovery strategies (e.g. sleep, breaks, movement, disconnection from work).Sustainable performance is impossible without recovery.True workplace wellness is about culture and leadership, not yoga classes or fruit bowls.Burnout prevention requires proactive structures, not reactive fixes.
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Ep. 6 -Dr Clare Corish -Sleep & Shift Work
In this episode I sat down Dr Clare Corish. Professor of Clinical Nutrition and Dietetics at UCD, with over 15 years of hands-on dietetic practice in Ireland, the UK, and Saudi Arabia.She spearheaded Ireland’s first professional graduate programme in clinical nutrition and dietetics and has an extensive track record in research, education, and clinical practice.We spoke about Nutrition for Shift WorkersDietary patterns and challenges: Shift workers often report skipping meals, poor dietary choices, insufficient sleep, and low physical activity—factors that increase health risks.Barriers identified: Insufficient breaks, irregular work patterns, limited healthy food availability, and fatigue drive unhealthy behaviours among shift workers.Broader implications: These lifestyle disruptions contribute to increased risk of obesity, metabolic disorders, cardiovascular disease, and psychosocial stress.Gut Health & General Well-BeingDr Corish's spoke about the link between disrupted eating/sleep patterns and gastrointestinal and mental health. This is well supported in broader literature.We explored how irregular meal timing, poor food choices, and stress can influence digestive health and overall wellbeing, plus strategies for nurturing resilience and sleep health in demanding schedules.Actionable TakeawaysPractical tips:Establish consistent meal timing where possible;Prioritize whole foods, especially fruits, vegetables, and proteins;Reduce reliance on vending machines and soft drinks;Advocate for adequate break times and recovery routines.Highlighting the importance of workplace environment: Healthy habits aren’t just individual choices—they’re shaped by work conditions.Public health perspective: Dr Corish emphasizes tailored interventions for shift workers and the need for nutrition education embedded in workplace wellness policies.
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Deirdre Culbert - Finding Balance & Connection
In this episode, I sit down with Deirdre Culbert, a highly experienced humanistic and integrative psychotherapist, certified by both the Irish Association of Humanistic and Integrative Psychotherapy (IAHIP) and the Irish Association for Counselling and Psychotherapy (IACP).Deirdre brings over 20 years of experience in the multinational technology sector, giving her a unique perspective on the mental and emotional challenges faced by professionals today—especially around burnout, work-life balance, and managing stress in high-pressure environments.We explore:How burnout develops and why it’s more than just “being tired”Practical tools to regulate your nervous system during stressful timesThe role of self-awareness in building emotional resilienceWhy workplace culture can either fuel or fight burnoutHow leaders can support their teams through empathy and understandingThe importance of recognizing life transitions and seeking support earlyDeirdre’s person-centered approach draws on Psychodynamic Therapy, Gestalt Therapy, Object Relations Therapy, and Body Psychotherapy—tailored to each individual’s needs. Throughout our conversation, she shares compassionate, actionable advice that listeners can apply right away, whether you’re a professional under pressure, a leader supporting a team, or someone navigating personal challenges.This episode is packed with insights for anyone who wants to better understand themselves, manage stress, and foster recovery in both life and work.Connect with Deirdre:🌐 www.deirdreculbert.com (replace with actual link)
This podcast will empower you to improve your sleep, protect your health and navigate the world of health & wellbeing. Build a pathway to better sleep and a more energetic life, navigate through health trends, myths, the hype. The podcast distils down the lateset science into powerful everyday actions that improve your sleep, protect your health and bring energy back into your life. Fix your Sleep, fix your life.
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