Change is Possible

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

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.

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.

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.

Brian McDermott once managed on football’s biggest stage, but his greatest victory came off the field, rebuilding his life through recovery, self-awareness, and connection. In this deeply honest conversation, Brian discusses the highs of reaching the Premier League, the crushing lows of addiction and identity struggles, and the tools that brought him lasting peace. This episode explores what success truly means, the power of vulnerability, and how daily discipline and gratitude transformed his life. TimeStamps:(00:00) – Introduction & Opening(02:58) – The Wembley Defeat: Losing the Playoff Final(06:42) – Premier League Success & Emptiness(10:18) – Identity Struggles: Irish Roots, English Voice(14:37) – Addiction Begins: Coping with Shame(19:45) – The Spiral: Drinking to Escape(25:02) – Rock Bottom & Family Breakdown(31:10) – Asking for Help: The Turning Point(37:28) – Recovery & the 12 Steps(43:05) – Daily Disciplines for Peace(48:24) – Redefining Success & Gratitude(53:40) – Mental Health in Football(58:12) – Authentic Living & Connection(1:01:00) – Closing Reflections & TakeawaysFollow Brian: Brian McDermott is a former Premier League footballer, manager, coach, scout, and director of football whose journey is defined by resilience, leadership, and a deep love of the game. Instagram LinkedInChange 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 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.

From becoming a mother at fifteen to navigating addiction risks, undiagnosed ADHD, and the armour built in a tough Dublin community, Senator Lynn Ruane reflects on the anger and shame cycles that shaped her, and the breakthroughs that set her free. Her ADHD diagnosis, the paradox of medication-induced “nothingness,” and a nine-month spiritual reckoning led to shedding self-loathing and rediscovering passion as a force for justice. For Lynn, real change comes through systemic levers such as social housing, universal healthcare, wealth taxes, and public health approaches to violence led by those with lived experience. Raw, vulnerable, and deeply human, this conversation shifts from personal survival to collective transformation, demonstrating how reframing our stories can create change not just for ourselves but for society. Change is possible — and Lynne’s story and work prove it.Timestamps:(00:00) Change Is Possible – Introduction (01:00) Anger, ADHD & Emotional Growth (06:00) Turning Anger Into Purpose (08:30) Growing Up in Dublin (12:00) Sensitivity and Strength (15:00) Teenage Motherhood & Recovery (19:00) Healing and Self-Awareness (23:00) Success and Emotional Reckoning (29:00) Spiritual Renewal and Authenticity (33:00) Letting Go of Validation (38:00) Reading, Thinking & Emotional Regulation (43:00) Systems of Power and Inequality (48:00) Collective Power & Radical Love (52:00) Violence Prevention & Prison Projects (55:00) Closing Reflections – Hope and ConnectionFollow Lynn: Lynn Ruane is an Irish Senator who has served as the deputy leader of the Civil Engagement Group in Seanad Éireann since 2016. Lynn is from Tallaght - a historically underserved and neglected community in Dublin. A long-time community and drugs worker, Lynn now champions the causes most close to her heart and community in Ireland’s parliament.Instagram - https://www.instagram.com/senator_lynn_ruane/LinkedIn - https://www.linkedin.com/in/senatorlynnruane/Change is Possible with Brian Pennie: ⬛ Get FREE access to Brian’s online courses - https://brian-pennie-pd.kit.com/a3bff3f22a⬛ Buy Brian’s memoir, Bonus Time - https://www.amazon.co.uk/Bonus-Time/dp/B0882N4Y4G/⬛ Follow Brian on Instagram - https://www.instagram.com/brianpennie78/⬛ Follow Brian on LinkedIn - https://www.linkedin.com/in/brian-pennie/Sponsors: The Kyne Foundation https://www.kynefoundation.org/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.

Bressie (Niall Breslin) reflects on some of the most difficult chapters of his life—from living through war as a teenager on the Lebanon-Israel border to battling depression during his rugby career. He shares how these experiences shaped his relationship with anxiety, the isolating effect of loneliness, and the role of expression, language, and community in healing. The discussion broadens to examine how neoliberalism, bureaucracy, and individualism have fuelled crises in housing, healthcare, and inequality, while also deepening disconnection. Together, we explore the myths of achievement, the balance between discipline and rest, and the values that now guide Bressie’s life—family, creativity, and connection. Ultimately, the conversation highlights that true resilience and meaningful change stem not from relentless striving or medicalising social struggles, but from redefining our values, embracing community, and acknowledging the impermanence of both suffering and success.Follow Bressie: Instagram - https://www.instagram.com/bressie/LinkedIn - https://www.linkedin.com/in/niall-breslin-730646a4/ Change is Possible with Brian Pennie: ⬛ Get FREE access to Brian’s online courses - https://brian-pennie-pd.kit.com/a3bff3f22a⬛ Buy Brian’s memoir, Bonus Time - https://www.amazon.co.uk/Bonus-Time/dp/B0882N4Y4G/⬛ Follow Brian on Instagram - https://www.instagram.com/brianpennie78/⁠⬛ Follow Brian on LinkedIn - https://www.linkedin.com/in/brian-pennie/Sponsors: The Kyne Foundation https://www.kynefoundation.org/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.

Max Kennedy shares his journey from an uncertain 18-year-old on scholarship in the U.S. to a 23-year-old rising professional golfer with unshakable self-belief. He opens up about battling homesickness, handling self-doubt, and the intense competitiveness of elite sport. Max explains how undeniable facts, work ethic, and consistency have shaped his mindset—turning setbacks into resilience and belief into action. From his turning point in college to the pressures of competing against the world's best, he reveals the sacrifices, strategies, and competitive fire fueling his ambition to become the best golfer in the world. This conversation is about more than golf—it’s about how challenges forge strength, and how belief backed by hard work can change what’s possible.Follow Max: Instagram - https://www.instagram.com/_maxkennedy_/Change is Possible with Brian Pennie: ⬛ Get FREE access to Brian’s online courses - https://brian-pennie-pd.kit.com/a3bff3f22a⬛ Buy Brian’s memoir, Bonus Time - https://shorturl.at/HHWwc⬛ Follow Brian on Instagram - https://www.instagram.com/brianpennie78/⬛ Follow Brian on LinkedIn - https://www.linkedin.com/in/brian-pennie/Sponsors: The Kyne Foundation https://www.kynefoundation.org/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.

What if the thing you feared most didn’t just break you, but rebuilt you into someone stronger, softer, and more alive than ever before? At 32, with an 8-month-old baby, Georgie Crawford heard the words no one is ever ready for: “You have cancer.” In an instant, her world burned down. But what happens when there’s nowhere left to run? In this episode, Georgie reveals how sitting with her pain — instead of numbing it — became the turning point of her life. She shares why losing everything gave her the only thing that mattered, and how she found compassion for herself for the very first time. This is not just a story of survival. It’s about change, transformation, and what is waiting on the other side of fear, as Georgie shares many of the tools that transformed her life.Follow Georgie: Instagram - https://www.instagram.com/georgie.crawford/Website - https://www.thegoodglow.ie/ Change is Possible with Brian Pennie: ⬛ Get FREE access to Brian’s online courses - https://brian-pennie-pd.kit.com/a3bff3f22a⬛ Buy Brian’s memoir, Bonus Time - https://shorturl.at/HHWwc⬛ Follow Brian on Instagram - https://www.instagram.com/brianpennie78/⬛ Follow Brian on LinkedIn - https://www.linkedin.com/in/brian-pennie/Sponsors: 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.⁠https://www.kynefoundation.org/

In this episode, Brian interviews one of his dream guests, Dr Anna Lembke, a Stanford University Professor and author of New York Times best-selling book, Dopamine Nation. Brian and Anna talk all about addiction (including phones and substances), how addiction hijacks the reward pathway in our brain, and how we can break free.