EducationSelf-Improvement

Change is Possible

Dr Brian Pennie

Change is Possible is a podcast about what it really takes to rebuild your life. Hosted by Dr Brian Pennie, former heroin addict turned neuroscientist, it explores the mechanics of change through raw conversations on addiction, burnout, trauma and identity. More than surface-level motivation, each episode reveals why we get stuck, how the brain drives behaviour, and what it takes to create lasting change. If you’ve ever thought, “I know what to do, so why am I not doing it?” this podcast is for you.

Play

Open in

21 episodes
fortnightly
Avg 53 min
English

Episodes 21

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

Tuesday · 1 hr 15 min
8 of the 10 Men Who Got Sober With Me Are Dead | Willa White
Willa White sniffed glue at eight years old to escape the violence in his home, and by the time he finally asked a prison officer for help at 29, eight of the ten men who got sober alongside him were already dead. Brian sits down with the Irish comedian and playwright for an honest conversation about addiction, prison, grief, and the strange grace of survival. Willa traces his using back to a childhood of generational trauma: a father broken by his own violent upbringing, a home with no safety and no affection, and the moment sniffing glue at eight years old gave him a way to switch it all off. He talks about a suicide attempt in a London psychiatric hospital, being cut down from a window ledge by a stranger, and the prison landing where he finally asked officer Mark Farrell for help, a request that changed the entire direction of his life. Brian and Willa explore what total abstinence actually means day to day, why so many talented people never get the chance to find out what they're good at, and why Ireland's addiction crisis keeps circling back to poverty, class, and a prison system that still isn't built for rehabilitation. Willa also opens up about a hidden relapse in 2015 (no drink, no drugs, just isolation and a plan to end his life) and how getting back to meetings in Cork pulled him out of it. He speaks with real tenderness about forgiving his father, being present for his death, and losing his sister and, more recently, his mother, in the middle of the biggest year of his career: the year he became the first comedian since Billy Connolly to sell out the Gaiety. Standout moments include Willa's breakdown of what making amends actually requires, his take on why nobody wants to ask for help until they're desperate, and the small, funny way he keeps his mother's memory alive in his latest sketches. This is a conversation about how the very worst chapter of your life can become the reason you're still here to tell it. Season 3 of Change Is Possible is proudly supported by Turas Nua, helping people build skills and take the next steps towards employment, because with the right support, change really is possible. Learn more at Turas Nua⁠ Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Chapters: 0:00 The moment everything changed 1:46 Why asking for help felt impossible, and choosing total abstinence 5:07 Where it all started: childhood violence and generational trauma 12:06 A window ledge in a London psychiatric hospital 17:41 Getting sober in prison, and the friends who didn't make it 24:12 Finding hope, and the difference between religion andspirituality 29:31 A word from Turas Nua 33:03 The relapse nobody could seecoming 37:15 Grief, his father's past, and making peace at the end 40:02 Ireland's addiction crisis, class, and a system that isn't working 54:29 What forgiveness actually asks of you 1:03:20 Humour as armour: "The Examination" and life on stage 1:07:59 A year of triumph and loss: the Gaiety and losing hismother 1:12:11 What's next: Dead Man Talking, a new podcast, and final thoughts
August 4 · 6 min
Bite-sized: The Biggest Lie You Tell Yourself About Money
Many people tell themselves they have more money than they really do, and that if they avoid looking at the problem, it might somehow disappear. In this bite-sized conversation, financial expert and bestselling author Eoin McGee explains why financial avoidance is so common and why there is no single expense everyone should cut. The better question is whether your spending genuinely adds value to your life. Eoin also reveals one of the biggest saving mistakes people make: waiting until the end of the month to save whatever is left. Saving isn’t something you’re either “good” or “bad” at - it’s a habit you build gradually. And if you’re feeling financially trapped, Eoin offers a simple but powerful first step: talk to your best mate. Once you say the problem aloud, it becomes easier to face, share and solve. Taken from our full conversation, The Psychology of Money and Why We Always Want More, available now on Change Is Possible.
S2 · E11
July 21 · 44 min
You Are Not Broken: Why Your Struggles May Be Survival Responses | Brian Pennie
What if the parts of yourself you judge most harshly were once trying to protect you? In this solo episode, Brian explores why anxiety, addiction, anger, emotional numbness, overachievement and the need for control are not necessarily signs that someone is broken. They can be understandable adaptations to pain, uncertainty, fear and experiences that once made the world feel unsafe. Drawing on his own journey from anxiety and addiction, Brian explains why destructive behaviours can initially feel like solutions. Addiction may soothe pain. Anger may protect fear. Control may create the illusion of safety. Overachievement may become a way of searching for worth. But understanding where a pattern came from does not mean remaining trapped inside it. Brian explores the difference between knowledge and genuine self-awareness, why awareness matters most when we are under pressure, and how mindful self-observation can help us notice our thoughts, emotions and bodily sensations before they take control. He also explains why change is not only a mindset process. It is a nervous-system process. Through breathwork, movement, human connection and small promises kept consistently, we can create evidence that we are safe, capable and able to rely on ourselves. The episode includes a simple breathing practice, reflections on asking for help, facing uncomfortable truths, having difficult conversations and learning to say no so that we can protect what matters most. Click here⁠⁠⁠⁠⁠⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Why you are not broken 02:20 Understanding anxiety and addiction as adaptations 05:30 The protective role of anger, control and numbness 08:15 The difference between knowledge and self-awareness 14:20 Practising mindful self-observation 17:30 Why lasting change begins in the nervous system 24:00 Regulating through breath and movement 26:30 Human connection as a form of regulation 29:40 Building confidence through evidence 32:05 Keeping small promises and embracing discomfort 35:45 Facing difficult truths and reaching out for help 41:15 Learning to say no to protect what matters most Keywords: Self-awareness, nervous-system regulation, anxiety, addiction recovery, survival responses, emotional regulation, trauma, breathwork, human connection, self-trust, confidence, boundaries and personal change
July 14 · 10 min
Bite-sized: Why You Still Feel “Not Enough” — and How to Change It
You weren’t born believing you weren’t enough. Somewhere along the way, you learned it. In this bite-sized episode, award-winning life coach Tara Rafter explains how childhood experiences, rejection and seemingly small moments can shape the beliefs you carry into adulthood. We explore where limiting beliefs come from, why success alone rarely fixes self-doubt, and how to challenge the internal story that keeps holding you back. Tara also unpacks the idea that “someone else held the needle,” the difference between confidence and self-delusion, and why real self-belief must be built on evidence. You may not have chosen the beliefs you were given, but you can choose whether you continue living by them. Watch/listen to the full episode here.
S2 · E10
July 7 · 1 hr 13 min
When the Medals Stop: Losing Your Identity and Finding Yourself Again | David Gillick
What happens when the one thing that gave you identity, purpose and self-worth suddenly disappears? Brian sits down with former European champion, Olympian and broadcaster David Gillick for an honest conversation about life after elite sport, panic attacks, male mental health and learning to ask for help. When David retired, he lost far more than competition. His routine, teammates, income and sense of self were suddenly gone. Winning Celebrity MasterChef created the appearance of a successful new beginning, but privately he was struggling with anger, isolation and the question: “Who am I now?” David shares how Sunday panic attacks finally forced him to seek support, why it took time to find the right counsellor and what Hell Week later revealed about his self-worth. They also explore how David learned to love running again and why his own setbacks now help him meet athletes with empathy during the most vulnerable moments of their careers. This is a conversation about losing the person you thought you had to be, finding the courage to ask for help and building an identity beyond achievement. Click here⁠⁠⁠⁠⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with David on ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠ Check out David's book: The Race Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Introduction 00:35 Losing the identity that elite sport provided 07:20 Grieving a career and becoming trapped in the past 13:10 Injury, retirement and letting go of the Olympic dream 17:10 How MasterChef temporarily filled the void 24:10 Panic attacks and the moment David knew he needed help 28:30 Counselling, acceptance and finding the right support 33:00 Bringing empathy to athletes’ most vulnerable moments 39:15 Redefining success beyond achievement 41:00 Entering Hell Week to test his strength again 48:00 The question “Who are you?” and a lesson in self-worth 54:20 Rediscovering running, peace and purpose 1:05:50 Parenthood, presence and protecting what matters 1:11:30 The Race, gratitude and making peace with the past Keywords: Identity, life after sport, male mental health, panic attacks, anxiety, counselling, vulnerability, self-worth, career transition, grief, high performance, parenthood, presence, resilience and personal growth
June 30 · 5 min
Bite-Sized: Why Lonely Men Are Drawn to the Manosphere
Why are so many young men being pulled toward the manosphere? Daragh Fleming explores the loneliness, shame and disconnection behind it, and why men need better spaces to speak honestly about who they are and what they are carrying. A powerful clip from the Change is Possible podcast with Dr Brian Pennie and Daragh Fleming.
S2 · E9
June 23 · 1 hr 13 min
From Hidden Pain to Inner Safety: Nicoline Walsh on Trauma, Energy Healing and Self-Connection
What happens when the pain you buried years ago starts speaking through your body, your anxiety, your depression, and your life? Brian sits down with Nicoline Walsh for an honest conversation about trauma, depression, energy healing, self-connection, Reiki, inner safety and the parts of ourselves we often leave behind. Nicoline shares how childhood sexual abuse, hidden pain and high-functioning depression shaped her life, even while she was succeeding in the corporate world and raising a family. She also speaks about the heartbreaking experience of supporting her daughter through suicidal thoughts while facing her own mental health struggles. Together, Brian and Nicoline explore what it means to reconnect with the younger parts of ourselves, how trauma can live in the body, why healing is not always easy to explain, and how practices like therapy, Reiki, body scans, forest bathing and energy work helped Nicoline find her way back to herself. They also discuss Brian’s own experience of working with Nicoline, the limits of language when talking about healing, the tension between science and mystery, and why self-connection, self-soothing and safety are at the heart of real transformation. This is a conversation about the pain we carry, the body’s quiet wisdom, and the courage it takes to finally listen. Click here⁠⁠⁠⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with Nicoline and her work with eling Forest on ⁠⁠⁠⁠⁠⁠Instagram⁠ Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Intro 00:30 Holding pain as both mother and daughter 05:00 Childhood trauma and the roots of depression 09:00 Moving from corporate life into healing 13:30 Understanding Reiki and energy work 19:00 Brian’s experience of trauma held in the body 24:30 How memories can carry emotion and belief 33:30 Exploring evidence, scepticism and lived experience 43:30 Why some healing is hard to put into words 50:30 Reconnecting with younger parts of ourselves 57:30 Body scans, self-soothing and feeling safe 1:03:00 Stories of transformation and release 1:11:00 Nicoline’s work and where to find her Keywords: Nicoline Walsh, Brian Pennie, Change Is Possible podcast, trauma healing, childhood trauma, inner child healing, Reiki healing, energy healing, depression recovery, suicidal thoughts, mental health, body keeps the score, somatic healing, self connection, inner safety, forest bathing, The Healing Forest, healing trauma, emotional healing, trauma and the body, anxiety, high functioning depression, spiritual healing, holistic healing, trauma recovery Ireland
June 16 · 7 min
Bite-Sized: Gabor Maté on Why We Always Want More
In this bite-sized episode of Change Is Possible, Dr Gabor Maté explores why modern life keeps us chasing more. More pleasure. More success. More distraction. More consumption. More escape. But beneath that constant striving is a deeper question: What pain are we trying not to feel? Gabor also reflects on addiction, trauma, modern culture, healing, and why the path to change often begins by looking at what we are running from. The full conversation with Dr Gabor Maté is available now on Change Is Possible.
S2 · E8
June 9 · 1 hr 10 min
From Lifespan to Soulspan: Dr Paddy Barrett on Health, Time and Living Before It’s Too Late
What if the biggest risk to your health is not what you feel today, but what you keep ignoring over time? Brian sits down with Dr Paddy Barrett for an honest conversation about heart health, prevention, mortality, behaviour change, sleep, stress, and what it really means to live well. Paddy is a cardiologist, author of Heart: An Owner’s Guide, and a leading voice in preventative health. In this conversation, he explains why heart disease can develop silently for decades, why symptoms are often a poor warning system, and why the earlier we act, the more power we have to change the direction of our lives. Brian and Paddy explore the difference between risk factors, disease, and events, why time is one of the most misunderstood factors in health, and why prevention is not about fear... it is about creating the freedom to live with more energy, clarity, and choice. They also discuss Paddy’s idea of lifespan, healthspan, and soulspan, the problem with waiting for a wake-up call, why sleep is one of the foundations of health, and how mortality can sharpen our understanding of what really matters. This is a conversation about time, health, mortality, meaning, and learning to live before life forces you to pay attention. ⁠⁠Click here⁠⁠⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with Dr Paddy Barrett on ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ and here's his website where you can join his amazing newsletter. Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Introduction 00:30 Listening to instinct and following the right path 06:00 Why heart disease can develop silently 10:30 Understanding risk factors, plaque and heart events 16:00 The four foundations of health 21:30 Lifespan, healthspan and soulspan 29:00 Why there are no guarantees in health 34:00 What creates a true wake-up call 39:00 Statins, risk and the long view of prevention 45:30 Building your health pension over time 50:00 Mortality, meaning and how we spend our time 56:00 Paddy’s North Star and where to find his work 59:00 Sleep, stress and the health trends worth questioning Keywords: Heart health, prevention, mortality, longevity, healthspan, soulspan, behaviour change, sleep, stress, exercise, cholesterol, purpose, meaning, living well.
S2 · E7
May 26 · 1 hr 9 min
The Psychology of Male Loneliness: Why So Many Men Are Quietly Falling Apart | Daragh Fleming
What happens when the person who seems fine is quietly falling apart? Brian sits down with poet and writer Daragh Fleming for an honest conversation about grief, suicide, depression, masculinity, loneliness, and the emotions so many people struggle to express. Daragh opens up about losing his best friend to suicide at 17, the years of emotional numbness that followed, and how writing became a way to understand himself and help others feel less alone. Together, Brian and Daragh explore why so many men find it difficult to speak about pain, how anger often masks sadness, the dangers of the manosphere, and why emotional honesty may be one of the most powerful forms of strength. Daragh also reads two of his powerful poems, If I Ever Have Boys and If I Ever Have Girls, offering a moving vision of masculinity, womanhood, parenting, and the kind of world we need to build. This is a conversation about loss, healing, identity, connection, and the quiet courage it takes to say what is really going on inside. ⁠Click here⁠⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with Daragh on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠. Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Introduction 00:30 Darragh losing his best friend to suicide 03:20 Depression, numbness and emotional disconnection 08:00 How grief shaped Darragh’s writing 14:30 Masculinity, boys and the manosphere 21:00 Darragh reads If I Ever Have Boys 30:30 Ego, identity and self-worth 42:00 Anger, sadness and emotional literacy 45:40 Darragh reads If I Ever Have Girls 51:00 The words men struggle to say 56:30 Loneliness and modern disconnection 1:01:30 Success, gratitude and purpose 1:08:00 Where to find Darragh Keywords: Mental health, men’s mental health, grief, suicide, depression, loneliness, masculinity, vulnerability, emotional honesty, emotional literacy, identity, ego, self-worth, healing, poetry, spoken word, Darragh Fleming, Brian Pennie, Change Is Possible
S2 · E6
May 12 · 1 hr 16 min
From Paralysis to Purpose: Ryan “Chaos” Curtis on Fighting Back, Self-Belief and Never Giving Up
Former MMA fighter Ryan “Chaos” Curtis joins me for one of the most powerful conversations I’ve had on Change is Possible. Ryan grew up in Dublin’s inner city, surrounded by hardship, addiction, violence, and the need to fight for himself from a young age. But when he walked into an MMA gym for the first time, everything changed. He was humbled, beaten up, and somehow left knowing one thing: he was going to become a world champion. Years later, while training for a major fight and with the UFC in sight, Ryan suffered a catastrophic spinal injury. His neck broke. He was instantly paralysed from the neck down. Doctors told him this was his new way of life. Ryan refused to accept that. In this episode, we talk about the accident, the pain, the fear, the discipline, and the mindset that helped him fight his way back. We also explore self-belief, failure, masculinity, gratitude, addiction, vulnerability, responsibility, and what it really means to become someone you can rely on. This is not just a story about recovery. It is a story about identity, discipline, and refusing to be beaten by life. Click here⁠ and subscribe for more conversations on transformation, recovery, resilience, and human potential. Connect with Ryan on ⁠⁠⁠Instagram⁠⁠⁠. Listen to Ryan's Podcast: Made in Chaos. Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 — Ryan’s life-changing moment 04:12 — First MMA gym session 08:46 — Becoming reliable 13:35 — Growing up in Dublin 1 19:18 — Bullying and confidence 25:40 — The psychology of MMA 31:52 — Why Ryan chose fighting 36:45 — The accident 42:08 — Waking up paralysed 47:35 — Refusing to accept it 52:26 — Everything is psychological 57:40 — The accident as a gift 1:02:44 — Discipline over motivation 1:09:38 — Gratitude and Made in Chaos
S2 · E5
April 28 · 1 hr 24 min
The Psychology of Money: Why Chasing More Never Makes You Happy | Eoin McGee
Most people think that more money will make them happy. They’re wrong. In this conversation, I sit down with Eoin McGee — Certified Financial Planner™, radio and TV broadcaster, best-selling author, and columnist — to break down the hidden psychology behind money. From why earning more doesn’t make you happier, to the dangerous myths keeping people broke, Eoin reveals why chasing money often leads to more stress, more pressure, and less peace... and what actually creates a fulfilling life. Eoin shares the personal story that shaped his career, alongside practical financial habits and powerful insights into the psychology behind money, happiness, and freedom. If you feel stuck financially, overwhelmed, or constantly chasing “more,” this episode will give you a completely new perspective. Connect with Eoin on ⁠⁠Instagram⁠⁠. Connect with Brian ⬛ Get ⁠⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠Instagram ⁠⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠⁠Fabuwellness⁠⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 – The moment that changed Eoin’s life forever 03:30 – How money gave his dad 28 extra years 08:15 – Why most financial advice is wrong 12:40 – The psychology of money (and why you’re never satisfied) 17:20 – Why chasing money won’t make you happy 22:10 – What people REALLY missed during lockdown 26:30 – The truth about happiness (Harvard study explained) 31:45 – Why “I’ll be happy when…” is dangerous 36:20 – What financial freedom actually means 40:10 – The biggest mistake people make with money 43:30 – The 15-minute habit that can change everything 48:00 – How your brain keeps you bad with money 53:20 – The mindset shift: “I’m good with money” 58:10 – Why small wins beat big plans 1:02:00 – The €5 savings story (powerful) 1:06:30 – Why most people fail financially 1:10:15 – The truth about getting rich quick 1:14:40 – Investing explained simply (and why patience wins) 1:19:30 – Discipline = financial freedom 1:22:00 – What really matters in life Keywords: psychology of money, money mindset, personal finance, financial wellbeing, happiness, financial freedom, wealth, stress, self development, mindset, Eoin McGee, Brian Pennie, Change is Possible, money habits, emotional health
S2 · E4
April 14 · 1 hr 17 min
How to Heal Anxiety, Panic Attacks & the Fear of Fear | Caroline Foran
What if the moment you thought you were completely broken was actually the beginning of your healing? Caroline Foran joins me for a deeply honest conversation about anxiety, panic attacks, depression, and what it really takes to heal. Caroline shares the moment she hit rock bottom, believing she was beyond help, and how that experience became the turning point that changed everything. We unpack what anxiety actually is, why panic attacks feel so overwhelming, and how misunderstanding your own body can make everything worse. This conversation cuts through the noise. No quick fixes. No fluff. Just real, practical insight into how anxiety works, and how to work with it instead of against it. In this episode, we cover: Caroline’s most challenging moment with anxiety What panic attacks really feel like Anxiety vs stress vs depression Why anxiety is a full-body experience The role of the nervous system and safety Tools that actually help (and why consistency matters) Self-compassion and the aftermath of panic attacks Medication for anxiety: stigma vs reality High-functioning anxiety and burnout Phones, social media, and modern overstimulation If anxiety has ever made you feel broken, this episode will show you that change is possible. Connect with Caroline on ⁠Instagram⁠ and ⁠get her new book here Connect with Brian ⬛ Get ⁠⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠⁠Bonus Time⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠Instagram ⁠⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠ Sponsors: Founded by the ⁠⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠⁠, I'm delighted to partner with ⁠⁠⁠Fabuwellness⁠⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Introduction 01:00 Caroline’s most challenging moment with anxiety 05:30 The terror and helplessness of panic attacks 09:00 Anxiety, shame, and not knowing why you feel this way 13:00 What anxiety actually feels like in the body 16:30 Anxiety vs stress: what’s the difference? 20:00 When anxiety turns into depression 24:00 Rock bottom, surrender, and the beginning of healing 28:30 The brain, the body, and why anxiety is pre-rational 33:00 Why healing starts with the body, not just the mind 37:00 Tools for anxiety: breathwork, walking, and what works for you 43:00 There is no magic wand — only consistent tools 46:00 Panic attacks, self-criticism, and self-compassion 51:00 Caroline’s roadmap back to yourself 55:00 Why talking to someone you trust matters 58:30 Breathwork, grounding, and nervous system regulation 1:02:00 Riding the wave of anxiety instead of fearing it 1:06:00 Anxiety as information, not a life sentence 1:09:00 Helping young people with anxiety 1:12:00 Medication for anxiety: stigma, nuance, and what helps 1:15:30 What people get wrong about anxiety 1:16:20 Final message of hope Keywords: Caroline Foran, anxiety, panic attacks, anxiety recovery, mental health, nervous system, Owning It, Everything I Wish I’d Known About Anxiety, self compassion anxiety, breathwork anxiety, high functioning anxiety, anxiety healing, stress and anxiety, depression and anxiety
S2 · E3
March 31 · 1 hr 10 min
From Trauma to Inner Safety: Tara Rafter on Healing, Self-Belief & Finding Yourself
Most people secretly believe they’re not enough. In this episode, award-winning life coach Tara Rafter explains why… and how to finally change it. Brian Pennie sits down with Tara Rafter to explore the real psychology of healing, self-belief, trauma, and personal growth. Tara shares her deeply personal story of growing up around addiction and domestic violence, caring for her mother through chronic illness, losing both parents, and how those experiences shaped her nervous system, relationships, and identity. She explains how many of our limiting beliefs were installed when someone else was “holding the needle” in our life story, and how we can rewrite them. We talk about: Why most people secretly feel they’re “not enough” Caring for a parent with chronic illness Grief before death (anticipatory grief) How trauma rewires trust, love, and safety Self-compassion & internal safety How journaling and awareness change behaviour Why most people feel disconnected from themselves How forgiveness can become an act of self-liberation The science of building internal security instead of seeking validation If you’ve ever felt stuck, anxious, disconnected, or like you’re performing instead of living, this episode will change how you see yourself. Connect with Tara on Instagram and The Navigation Coach Website ⁠ Connect with Brian ⬛ Get ⁠⁠⁠FREE access to Brian’s online courses⁠⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠⁠Bonus Time⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠Instagram ⁠⁠⁠ ⬛ Follow Brian on ⁠⁠⁠LinkedIn⁠⁠⁠ Sponsors: Founded by the ⁠⁠Fabulous Pharmacist, Laura Dowling⁠⁠, I'm delighted to partner with ⁠⁠Fabuwellness⁠⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠⁠The Kyne Foundation⁠⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Intro 01:12 Tara on the hardest challenge that shaped her 04:35 Her mum’s COPD and the loss of safety 08:42 Caregiving, grief, anger and fear 12:18 Childhood, identity and emotional survival 16:07 Addiction, domestic violence and reading the room 20:14 Building safety on the inside 23:40 Trauma, trust and opening your heart 27:18 Is full healing from trauma possible? 30:41 Becoming a mother and discovering unconditional love 34:22 Her dad’s death, forgiveness and returning from Australia 39:05 How Tara became a life coach 43:18 Therapy, self-worth and healing old beliefs 47:02 Humour as a coping mechanism 50:46 Action, mindset and changing your emotional state 54:08 Parenting, fear and letting go with love 57:30 The Navigation Coach and the Compass system 1:01:22 Daily self-check-ins, values and realignment 1:04:18 Why so many people feel not enough 1:07:05 Trusting your gut and what to do when you feel lost 1:09:18 Final thoughts and where to start Keywords: Childhood trauma healing, emotional safety, trauma recovery, self-acceptance, personal development podcast, change is possible podcast
S2 · E2
March 17 · 1 hr 38 min
From Violence to Transformation: Bob Cullen’s Journey Through Trauma, Addiction, Prison and Healing
Content warning: this episode includes discussion of suicide. Please take care while listening. If you’re affected by anything raised in this conversation, Samaritans are available free, 24/7, on 116 123. What drives someone toward violence? And what helps them change? In this unfiltered episode of Change Is Possible, Bob Cullen shares the raw reality behind violence, prison, addiction, and recovery. From childhood trauma and self-hatred, to suicide attempts, armed crime and a 10-year prison sentence, Bob explains how he internalised a powerful belief that vulnerability was weakness. As bullying, exposure to violence and family breakdown compounded that belief, anger became protection, and violence became his currency. Bob speaks candidly about: Being held at gunpoint as a teenager The night that led to his arrest involving firearms Childhood experiences of violence and bullying Suicide attempts and deep mental health struggles How shame, masculinity and the fear of appearing “weak” shaped his identity How he's now doing a Master's in Criminology The psychology of violence and masculinity What prisons taught him about trauma, rehabilitation and restorative justice Bob’s story challenges black-and-white narratives about offenders. Beneath the violence was a young boy who felt alone, ashamed and desperate to belong. His journey illustrates how unprocessed trauma, substance abuse and societal neglect can spiral into destruction. Bob’s story is raw, confronting and deeply human. But this is not just a personal story. This conversation explores the psychology of violence, why prison often makes people worse, and how connection, not punishment, creates real change. Connect with ⁠Bob Cullen Connect with Brian ⬛ Get ⁠⁠FREE access to Brian’s online courses⁠⁠ ⬛ Buy Brian’s memoir, ⁠⁠Bonus Time⁠⁠ ⬛ Follow Brian on ⁠⁠Instagram ⁠⁠ ⬛ Follow Brian on ⁠⁠LinkedIn⁠⁠ Sponsors: Founded by the ⁠Fabulous Pharmacist, Laura Dowling⁠, I'm delighted to partner with ⁠Fabuwellness⁠, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠⁠The Kyne Foundation⁠⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 Bob Cullen on waking up in a Garda cell 03:45 Addiction, suicide and the night his life collapsed 08:55 Childhood trauma, violence and negative self-beliefs 12:45 Bullying, shame and why violence felt like survival 20:05 Youthreach, arrests and rejection at home 25:35 Chef by day, addict by night 33:00 Selling drugs, self-hate and total chaos 39:30 Suicide attempt and rock bottom 46:30 Trying to get help and being failed by the system 49:15 Sponsor break 50:00 Threats, crime and the path to prison 57:40 Prison sentence and where change began 66:30 Meditation, healing and personal transformation 74:15 Why prison does not rehabilitate people 82:45 Prison reform, patriarchy and changing Ireland 85:55 Masculinity, vulnerability and emotional strength 94:05 Why toxic masculinity is socially rewarded 96:45 Accountability, forgiveness and hope Keywords: Trauma recovery, addiction recovery story, prison rehabilitation, criminal justice reform, mental health and crime, masculinity and emotions, personal transformation story, life after prison, restorative justice, childhood trauma impact, resilience and healing, social inequality and crime, recovery journey podcast
S2 · E1
March 3 · 1 hr 15 min
You’ve Been Lied to About Food
Why do we crave certain foods… even when we know they don’t make us feel good? In this eye-opening conversation, Sophie Morris shares how a life-changing illness at 16 shaped her relationship with health — and led her to expose what’s really happening inside our food system. We explore ultra- processed foods, behaviour change, food marketing psychology and why awareness is the first step to better physical and mental health. This episode covers: How food affects mood, energy and mental health The psychology behind cravings and “addictive” foods The real problem with ultra-processed foods Why reading ingredients changes behaviour The truth about food labels & marketing claims Empowerment vs fear around nutrition Small habit changes that actually stick This conversation is about more than food — it’s about empowerment, self-awareness, and how small changes can create massive transformation. Connect with Sophie Connect with Brian ⬛ Get ⁠FREE access to Brian’s online courses⁠ ⬛ Buy Brian’s memoir, ⁠Bonus Time⁠ ⬛ Follow Brian on ⁠Instagram ⁠ ⬛ Follow Brian on ⁠LinkedIn⁠ Sponsors: Founded by the Fabulous Pharmacist, Laura Dowling, I'm delighted to partner with Fabuwellness, a company dedicated to empowering your health with science-led, nature-inspired supplements. We're also delighted to continue our partnership with ⁠⁠The Kyne Foundation⁠, with whom I'm closely collaborating on a special project that aligns with our joint mission to nurture youth well-being in Ireland. Chapters 00:00 — The story that changed Sophie’s life forever 01:10 — Diagnosed at 16: the illness that reshaped her future 05:30 — Rebuilding confidence after identity collapse 07:45 — Launching a business during economic chaos 12:30 — Failure, shame and learning to keep going 18:00 — The social media explosion no one expected 23:00 — Why millions connect with her message 28:30 — The truth about ultra-processed foods 33:30 — Sponsor message 36:00 — Why awareness alone doesn’t change behaviour 44:00 — Handling trolls, backlash & online pressure 52:00 — The psychology behind food addiction 58:00 — Why local producers matter more than you think 1:04:50 — The biggest mistake people make about food 1:11:00 — Simple daily swaps that actually work 1:14:00 — Gratitude, perspective & what really matters Keywords: Ultra-processed foods, food psychology, nutrition behaviour change, mental health and diet, food addiction science, healthy habits that stick, ingredient labels explained, sustainable eating habits, energy and diet connection
S1 · E12
February 24 · 12 min
Dr Gabor Maté on Addiction, Trauma & Why You Were Never Broken
What if addiction isn’t the problem — but the solution to deep emotional pain? In this powerful conversation, renowned physician and trauma expert Dr Gabor Maté joins Dr Brian Pennie to explore the true roots of addiction, healing, and human connection. When Brian shares his lived experience with heroin addiction, Gabor challenges conventional thinking. He explains why addiction is not a disease or personal failure, but an attempt to meet unmet needs like safety, warmth, love, and belonging. Gabor also shares why recovery is less about fixing what’s “broken” and more about reclaiming your authentic self—the part of you that was never truly lost. He also outlines the essential role of compassion in healing, describing four active levels of compassion that can transform how we support loved ones struggling with addiction. Together, they unpack: The difference between being recovered and in recovery How childhood trauma is created by being alone with pain Why compassion — not force or control — is the key to healing How loved ones can help without enabling or co-dependency The four levels of compassion that allow real change to happen Recovery means reclaiming your true self Trying to force change creates resistance If you’re interested in trauma, mental health, personal growth, or supporting someone through addiction, this short but profound interview will reshape how you understand healing—and what real change actually looks like. Connect with Brian ⬛ Get FREE access to Brian’s online courses ⬛ Buy Brian’s memoir, Bonus Time ⬛ Follow Brian on Instagram ⬛ Follow Brian on LinkedIn Sponsors: ⁠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? Be kind to yourself, to others, and to your community. Because kindness is contagious. Chapters (Timestamps) 00:00 – Recovered vs “In Recovery.” What does it actually mean to recover — and were you ever truly lost? 01:25 – “You Were Never Broken.” Why your true self was never damaged, only obscured 02:30 – What Heroin Really Gave Me. Warmth, safety, peace — and why that matters 03:45 – Addiction Is a Solution, Not the Problem. Gabor Maté reframes addiction completely 05:10 – Childhood Trauma & Being Alone With Fear. Why trauma isn’t what happened — it’s facing it alone 06:40 – Family Trauma & Addiction Across Generations. Why singling out the “addict” misses the real issue 07:50 – The Inner Shift That Changes Everything. Awakening, acceptance, and finding peace inside 09:10 – Can You Help Someone With Addiction? Why you can’t force change — and what actually helps 10:10 – The Four Levels of Compassion. From caring to seeing the person beyond their behaviour 11:30 – The Three Choices Loved Ones Have. Two sane options — and one that creates resistance 🔎 SEO Keywords: Dr Gabor Maté, addiction recovery, trauma healing, trauma and addiction, compassion in recovery, childhood trauma effects, mental health podcast, healing from addiction, emotional trauma, self-acceptance, addiction psychology, personal growth podcast, Change is Possible podcast, overcoming addiction, recovery mindset
S1 · E11
February 10 · 10 min
Bonus Episode: Success Isn’t Hustle — It’s Who You Love & How You Live
“If you died tomorrow, success wouldn’t be your career… it would be the people you made scrambled eggs for.” Those are the words of Angela Scanlon, Irish broadcaster and author known for hosting shows on the BBC and RTÉ. In this honest, reflective conversation, we unpack drive, ambition, ADHD, fear of death, and the quiet moments that end up defining a life. From chasing “best in class” in every area, to burning out on shiny achievements, this bonus episode explores how success evolves — and why relationships, presence, and joy might matter more than productivity ever could. We talk about: The dark side of relentless drive Why opening “7 tabs” in life leads to exhaustion ADHD, over-functioning, and self-compassion Fear of death — and fear of regret A near-death experience that changed everything Practical tools to stay close to joy and time (weekly reminders, yearly planners, sacred holidays) 🎧 If you’re questioning hustle culture, redefining success, or trying to live more intentionally — this episode is for you. Because success isn’t what you achieve — it’s how you live, who you love, and what you don’t postpone. Follow Angela on Instagram Chapters 00:00 – What does success mean now? Redefining ambition after burnout and destructive drive 01:10 – The double-edged sword of being “driven” Resilience, relentlessness, and learning when to stop 02:30 – Chasing shiny lights vs valuing solid foundations Why success can make you devalue what actually feeds you 03:55 – “Best in class” thinking & opening 7 tabs inlife Self-criticism, comparison, and impossible expectations 05:30 – The scrambled eggs moment (and why it hit so deep) Legacy, relationships, and what really matters when you’re gone 07:05 – Fear of death vs fear of regret Why imagining your deathbed now changes how you live 08:40 – Near-death experiences & losing fear of dying Freedom, clarity, and choosing life differently 09:50 – Time awareness, joy & choosing how you live Weekly reminders, sacred holidays, and “joyriding” through life Success redefined, what is success, hustle culture burnout, fear of death podcast, ADHD and ambition, redefining success podcast, joy vs productivity, near death experience, living with intention, personal development podcast, meaning of success today
S1 · E10
Dec 23, 2025 · 37 min
Lessons on Belief, Addiction, Discomfort, and Change
Most of us don’t discover who we really are until life pushes us to the edge. In this solo episode, Brian reflects on some of the most powerful insights from recent podcast guests, exploring what they reveal about growth, resilience, addiction, social media, human connection, and the nature of change. We discuss the “other self” — the hidden part of us that emerges through adversity — and why discomfort is often the gateway to awareness, strength, and compassion. Drawing on conversations with guests such as Jack Kavanagh, Georgie Crawford, Professor Anna Lembke, Brian McDermott, Niall Breslin, and others, this episode explores why modern life makes it harder to sit with ourselves, and how phones, dopamine, and constant comfort can disconnect us from meaning. Brian also unpacks addiction as a solution to pain rather than a moral failing, how to support loved ones without enabling, the role of self-belief and action, and why creating space for rest, gratitude, and kindness is essential in today’s world. This episode is for anyone feeling overwhelmed, disconnected, stuck in habits, or searching for deeper purpose — and for those who want to understand how challenge can become fuel for growth. Topics include: ● The “other self” and post-traumatic growth ● Why comfort can weaken resilience ● Addiction, dopamine, and avoidance ● Social media, division, and attention economics ● How to help a loved one in addiction ● Imposter syndrome and self-belief ● Nervous system regulation and breathwork ● Connection, rest, gratitude, and kindness Connect with Brian ⬛ Get FREE access to Brian’s online courses ⬛ Buy Brian’s memoir, Bonus Time ⬛ Follow Brian on Instagram ⬛ Follow Brian on LinkedIn Sponsors: ⁠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? Be kind to yourself, to others, and to your community. Because kindness is contagious. Timestamps 00:00 – Introduction & episode overview 01:20 – Finding the “other self” through adversity 04:40 – What trauma, illness, and loss can teach us 07:20 – Comfort culture and why modern life avoids discomfort 10:00 – Phones, dopamine, and emotional avoidance 12:30 – Beyond resilience: using challenge as fuel for growth 15:10 – Imposter syndrome and leaning into discomfort 17:40 – Social media, division, and attention economics 21:10 – Addiction explained: avoidance, escape, and dopamine 24:30 – Addiction as a solution, not the problem 27:10 – How to help a loved one: listening, boundaries, action 30:20 – Self-belief, action, and regulating the nervous system 33:20 – Creating space for connection, rest, and presence 35:40 – Gratitude, kindness, and the neurobiology of wellbeing 37:20 – Final reflections & closing message Keywords / Tags: Change Is Possible podcast, finding your other self, post-traumatic growth, addiction recovery, dopamine addiction, social media addiction, resilience psychology, nervous system regulation, gratitude neuroscience, compassion in addiction, modern mental health, self-belief psychology.
S1 · E9
Dec 9, 2025 · 59 min
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 LinkedIn Sponsors: 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 Possible 01:12 – Jacob’s Story: Extreme Porn & Tech Addiction 05:08 – How Technology Supercharges Dopamine & Addiction 07:42 – The Neuroscience: Dopamine, Tolerance & Craving 10:55 – Rock Bottom: Despair, Consequences & Suicidal Thought 13:30 – The Road to Recovery: Abstinence & Resetting the Brain 16:45 – Self-Binding Strategies: Removing Triggers & Tools 19:18 – Medication & SSRIs: When Biology Helps Recovery 21:55 – Understanding Addiction Through the Biopsychosocial Model 25:28 – Little Addictions: Phones, Alcohol, Food & Everyday Dopamine 28:40 – Why 30 Days of Abstinence Changes Everything 31:05 – When Recovery Takes Longer: 90 Days, 12 Months & Beyond 34:20 – Addiction + Mental Health: Treating Both or Risk Relapse 37:10 – Is Recovery Possible for Everyone? Anna’s Honest View 40:15 – Why Addiction Is a Real Brain Disease 42:40 – Helping Loved Ones: Facilitating Safe Consequences 45:55 – Codependency & Enabling: The Hidden Addiction Behind Addiction 49:10 – Identity, Awareness & Whether “Recovered” Is Really Possible 52:25 – Values, Triggers & Why Relapse Happens 54:30 – Why Change Is So Hard: Uncertainty & the Human Brain 56:45 – Advice for Young People: Phones, Porn, Social Media & Dopamine 59:00 – Final Thoughts & Closing Message

Showing 1–20 of 21 episodes