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Ever wondered how something as simple as your breath and cold water could completely transform your mental state and physical health? Jack Walker, certified Wim Hof instructor and founder of Wellness Retreat Spain, takes us on a deeply personal journey from struggling with cannabis addiction and unexplained depression to finding extraordinary clarity through breath work and cold exposure.

We are joined in the studio by Bradley Perigo, who practices the Wim Hof method. Also joining the conversation, online, is White Fox Talking resident Psychologist Dave Gallagher, to provide a scientific input.

The science behind the Wim Hof Method proves fascinating – when we deliberately cycle our nervous system between fight-or-flight and rest-digest states through specialized breathing techniques and cold immersion, we're literally rewiring our brain's stress response. This practice builds resilience that transfers to everyday challenges, from road rage to workplace pressure, creating a profound shift in how we handle life's difficulties.

What makes this approach so powerful is its accessibility. Jack explains how just two minutes in cold water (not necessarily ice!) can activate cardiovascular improvements through vasoconstriction and vasodilation, essentially exercising your 100,000 kilometres of blood vessels like you'd train a muscle. The method also stimulates brown fat activation, boosts immune function, and provides remarkable mental clarity – all confirmed by scientific studies showing significant improvements in mood, energy, and sense of control.

Whether you're battling stress, seeking performance enhancement, or simply curious about pushing beyond comfort zones, this episode offers practical insights for incorporating these techniques safely into your routine. Jack's upcoming wellness retreats in Spain provide an immersive opportunity to experience these benefits in a supportive environment, complete with yoga, meditation, and fresh farm-to-table dining.

Ready to discover what your body and mind are truly capable of? This conversation might just be the first step toward finding unexpected peace in discomfort.


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What happens when the fighting spirit meets profound loss? Two-time British Thai Boxing Champion Padraic McDonagh takes us on a raw, unfiltered journey through his remarkable life—from discovering Thai boxing as a 12-year-old on a Leeds council estate to building a legacy that transforms lives through combat sports.

McDonagh's story pivots around his mentor Steve Adams, who spotted his talent immediately and became a father figure in his life. "Stick at this, you're going to be a champion," Steve told him after his first training session. Those words planted seeds of self-belief that flourished into British championships by age 16. But when Steve passed away suddenly in 2010, McDonagh's world collapsed, leading to a dark period of grief, anxiety, and excessive drinking.

The podcast doesn't shy away from mental health struggles. McDonagh speaks candidly about developing "death anxiety" and how counseling ultimately saved him: "Even after the first session I could breathe again." His honesty dismantles stereotypes about fighters and masculinity, showing that seeking help requires tremendous courage.

Today, McDonagh's Golden Team Boxing Gym stands as both memorial and mission—a 4,000 square foot space where champions train alongside 73-year-old charity boxers and troubled youth find direction. His work extends beyond the gym into local primary schools, where he shows children from disadvantaged backgrounds that they too can achieve greatness: "I'm just from an Irish family in the middle of Seacroft and you can do exactly the same."

The conversation illuminates how combat sports naturally incorporate the "five pillars of mental health"—exercise, nutrition, sleep, community, and self-care—creating an environment where healing happens through discipline and connection. For anyone battling their own demons or looking to make a difference in their community, McDonagh's journey offers powerful proof that our deepest wounds can become our greatest purpose.

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What happens when you leave school to follow a band and end up shaping an entire era of clubbing? Dave Beer, the trailblazer behind the legendary Back to Basics, did just that. In our latest episode, Dave shares his remarkable journey from punk rock rebellion to an influential career as a promoter, musician, and artist. We explore how his struggles with ADHD in his youth fuelled a passion for music and community, leading to a life defined by resilience and creativity. Through Dave's eyes, we see how labels of the past, like being deemed "dysfunctional," can transform into powerful narratives of self-discovery and triumph.

Our conversation takes a reflective turn as Dave opens up about the impact of modern communication on youth and creativity, likening it to living under a "Big Brother" scenario. We reminisce about the origins of Back to Basics, celebrating its ethos of prioritising community and authenticity over profit. In a world dominated by screens and social media, Dave emphasises the importance of genuine human connection and the role of music in fostering creativity and self-expression. We touch on the nostalgia of 90s clubbing and the unique social atmosphere that defined an era of freedom and opportunity.

The episode takes an emotional depth as Dave candidly discusses his battle with cancer and the transformative power of love and support. He shares how Buddhism and the concept of synchronicity have brought him solace, inspiring a renewed appreciation for life. Dave's journey through adversity highlights the power of a positive mindset and the enduring impact of determination and passion. As we wrap up, we look forward to his upcoming projects, including a book, film, and album, underscoring the cyclical nature of life's experiences and the continuous pursuit of authenticity and creativity.

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