Change is Possible

Tony O'Reilly's first ever bet was a £1 punt at France '98, and the rush of being told he was good at something for the first time set off an addiction that would cost him his marriage, his freedom and very nearly his life.

Brian sits down with Tony for an honest conversation about gambling addiction, shame, secrecy and what it takes to rebuild a life after losing everything.

Tony was a barman in Carlow who grew up feeling he was never good enough. That first win gave him money, but more than that, it gave him a feeling. Within a few years he had opened an online account called Tony10, was gambling on a credit card from his bedroom, and was lying to the people he loved. He paid for his own wedding with a horse that won three days after the ceremony. He became the youngest branch manager in An Post, and then began taking money from the safe, convinced he could win it all back before the next audit. By the end, he had stolen €1.75 million, all of it lost to gambling.

Brian and Tony talk about the anticipation and ritual that hook people as much as any win, the way lying becomes automatic, gambling in the hospital the day his daughter was born, driving through a blizzard to stop anyone opening the safe, and the night his family tracked him down in a hotel room in Carrickfergus. Tony speaks openly about how close he came to ending his life, about three years in prison, and about Marcus, the man everyone feared who quietly looked after him inside.

They also explore forgiveness, the guilt that still visits Tony in recurring dreams, and the advice he gives families today: tell the person how you feel, plant the seed, and keep the door open.

This is a conversation about addiction, honesty and the hope that you can go to hell and back and still build a life worth living.

If anything in this episode affects you, please reach out to someone you trust or a support service near you.

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 ⁠Tony on his ⁠website.

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Chapters:

0:00 How a £1 bet made Tony feel good enough

7:15 Opening the Tony10 account and gambling from home

13:05 A big win, and the first time he lied about it

19:00 The wedding that gambling nearly cost him

26:55 Rising through An Post while stealing from the safe

35:45 Living a double life as his daughter arrived

44:25 Losing his mind as the numbers spiralled

46:50 Running away, and the last bet he ever placed

58:45 Being found, and facing treatment, court and prison

1:09:40 Learning to forgive himself, and living with guilt

1:13:35 What families and those struggling can do

1:20:15 Hope, and the legacy Tony wants to leave

Spotify themes: Gambling addiction, recovery, shame and secrecy, family, forgiveness, prison, hope, mental health

When the doctor told Guggi his chances weren't great, he felt no fear at all. Not even one per cent.

Brian sits down with the Irish artist Guggi for an honest conversation about faith, art, loss, and learning to see beauty in the things most of us walk straight past.

Guggi grew up on Cedarwood Road in Ballymun, Dublin, alongside his best friend since early childhood, U2 frontman Bono. As a young man he fronted The Virgin Prunes, and he taught himself to paint from scratch. He was once laughed out of a London gallery, yet he never doubted the great artist inside him. A ruptured aneurysm a few years ago, and then the loss of his parents and his brother Clive, showed him how little time any of us has, and how much work he still has to make.

A few years ago, a ruptured aneurysm in his brain nearly took his life. He describes the night it happened, the brain surgery that followed, and why he's now genuinely grateful for it. He also talks about losing his parents and his brother Clive, and how all of it has given him a sense of urgency about the work he still has to make.

Brian and Guggi explore why ordinary bowls and jugs became his visual language, why art speaks in a way words never can, and why painting has never once felt lonely. Brian also shares his own story of seeing the world glow during a heroin detox, and the two talk about faith, presence, and Guggi's brother Andy, whose addiction Guggi believes grew out of trauma.

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 ⁠Guggi on his website and Instagram.

You can see Guggi's amazing new documentary in cinema's in Dingle and Galway soon. Click here for details about Dingle and here for ⁠Galway⁠.

Connect with Brian

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Chapters:

0:00 Intro

1:09 How losing people changes us

3:37 The night everything nearly ended

8:22 Growing up in Ballymun and finding freedom in TheVirgin Prunes

16:03 Being laughed at, and believing anyway

20:14 The moment he committed to art for good

23:05 The quiet heroism of Irish mothers

25:46 Learning to see beauty in everyday things

34:48 Why art feels spiritual, and why he never paints alone

43:47 Choosing faith over fear

49:55 Looking ahead

53:56 Andy's story and the trauma beneath addiction

Spotify themes: Faith, Art, Spirituality, Grief, Gratitude, Self Belief, Near Death Experience, Creativity, Family, Addiction and Trauma

Some of the wealthiest people in the world can buy anything they want and still feel completely lost. David Cornwell has worked as a therapist to the rich and famous, and he says their suffering is very familiar.

Brian sits down with psychotherapist and meditation teacher David Cornwell for an honest conversation about addiction, identity, the nervous system and what it really takes for change to last.

David grew up in Ardglass, a small fishing village in the north of Ireland, working in fish factories from the age of nine. By his late teens there was alcohol, ecstasy, blackouts and a growing sense of being lost. Then, on his way to mass one Sunday at university, he stepped over a man lying unconscious in the street. That moment showed him how disconnected he had become. Soon after, a friend handed him a book on meditation, and the next day he walked into a Buddhist centre and felt, for the first time in years, that he had come home to himself.

What followed was 27 years of practice: a solitary retreat in a hut in the Pyrenees, a year living in a teepee in Ibiza, a decade teaching meditation in Istanbul, training in somatic experiencing, study at Oxford, and work at The Balance, a clinic known for treating some of the world's most famous and powerful people.

Brian and David explore why trauma can show up as freeze and dissociation as well as fight and flight, how the nervous system learns to settle itself again, and why recovery is less about stopping a behaviour and more about a shift in identity. David shares the one question he asks every client on day one, why so many men are waiting for a doctor to give them permission to stop drinking, and his concern about young people using cocaine at weekends.

Brian also opens up about his own recovery, and how David gave him language for what changed in him in detox: a gut feeling, a quiet knowing, and a body that went from enemy to friend.

This is a conversation about meaning, about the simple things we forget, and about the original meaning of mindfulness: to remember.

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 David.

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Chapters:

0:00 Introduction

0:34 A fishing village childhood and a young man who felt lost

4:12 The moment David walked past someone in need

13:54 How freeze and dissociation made meditation feel safe

20:46 The road through Thailand, Ibiza and Istanbul

25:11 How the nervous system learns to release stress

41:20 Oxford, The Balance and sitting with the super rich

54:22 Why everything rests on the tip of intention

59:54 Recovery as a shift in who you are

1:07:10 What needs to change beneath the behaviour for it to last

1:19:26 Mindfulness as the practice of remembering

1:26:43 The power of breathing well, and where to find David

Spotify themes: Addiction and recovery, mindfulness, trauma and the nervous system, meaning and identity, men's mental health, wealth and happiness, meditation, breathing

At 32 Síle Seoige was diagnosed with cancer, but the hardest moment of her life came a year later, when she lay on her bed unable to move.

Brian sits down with Síle, broadcaster and host of the Ready to Be Real podcast, for an honest conversation about loss, vulnerability, empathy and what it really takes to find yourself again.

Still under care for cancer, Síle went through the end of a long relationship and lost a radio job she loved, all at once. On her lowest morning, a friend rang and talked her down the stairs, step by step, to make a cup of tea. Then he asked the question she didn't want to hear: "Okay, what are you gonna do about it?" That question led her to a yoga therapy class where she cried at the back of the room, and into four years of deep, difficult inner work that taught her to finally like the person she was.

Brian and Síle explore why pride kept her from vulnerability for so long, why sound and chant became her way into meditation, and how she holds the weight of being a deeply empathetic person. She speaks openly about her awakening to injustice in the world, why she believes self care was always meant to lead to collective care, and what she has learned from well over 200 conversations on her own podcast.

There are lighter moments too: her gardening era at 47, moving home to Galway to live by the sea, and the sticky notes all over her house that she credits with helping her through two unmedicated births (with "radish sandwich" as the safe word she never needed).

This is a conversation about hitting the floor, getting back up one step at a time, and being the friend who picks up the phone.

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

Coonect with Síle

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Chapters:

0:00 The hardest year wasn't the cancer

3:29 A friend's call on the darkest morning

6:15 Finding refuge in a yoga class

8:06 Letting go of pride and embracing vulnerability

11:52 Four years of turning inward

18:22 Finding peace through sound and chant

22:16 Being ready to be real, and Hala's story

26:46 Living with deep empathy

35:17 Why self care was always meant to be collective care

51:36 A belief that the soul is infinite

57:53 How motherhood rewired her

1:05:47 Admitting you're not okay

Spotify themes: Resilience, vulnerability, cancer, heartbreak, identity, empathy, yoga, meditation, spirituality, motherhood, community, mental health

All Breda O'Toole ever wanted was someone to talk to. Instead, she was given Valium, 29 electric shock treatments and 23 years of psychiatric care.

Brian sits down with Breda O'Toole, author of Unseen: A Memoir of Trauma, Ireland's Psychiatric System and a Lifetime Spent Healing, for an honest conversation about childhood trauma, loneliness, misdiagnosis and the long road back to herself.

Breda grew up the eldest of seven, in a home shaped by her father's unprocessed war trauma and alcoholism, where children were to be seen and not heard. At 15 she entered a convent where silence was the rule. When she finally asked for help in her twenties, nobody asked what had happened to her. She was prescribed Valium, which led to a ten year addiction, and was later strapped into a straitjacket for 11 days. It was there, in the middle of it all, that she discovered a part of herself that could never be destroyed.

Brian and Breda explore how loneliness can be the deepest wound of all, why safety matters so much for healing, and what happened when a single phone call told her to take back control of her life. She shares how she weaned herself off every medication and stayed medication free for 30 years, how writing her book brought up decades of suppressed anger, and how she is now facing multiple myeloma with faith, acceptance and a resilience she first built as a child.

There are moments of real tenderness here too: a nurse who visited every day at 4pm, a father who carried her out of a hospital ward, and a reunion with two college friends 55 years later.

This is a conversation about being seen, about the strength that lives inside all of us, and about Breda's simple message: be kind, be kind, be kind.

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

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Chapters:

0:00 Why Breda called her memoir Unseen

5:36 Growing up seen and not heard

11:51 From a frightening home to a silent convent

18:15 Asking for someone to talk to and being given Valium

22:25 The long road through Valium withdrawal

28:00 Finding the part of her that could never be destroyed

34:11 The day a room of doctors finally listened

40:02 Misdiagnosis and the call to take back control

47:11 Thirty years free of medication, then a new diagnosis

52:07 How suffering led her to her real self and to faith

61:18 Learning she is not alone

68:24 Why kindness matters more than we knowSpotify themes: Trauma and healing, mental health, addiction recovery, resilience, loneliness, faith and spirituality, Irish memoir, being seen and heard, unsee

At 30, Iain Ward was told he had terminal brain cancer and around five years to live. Within 24 hours, he had a new life goal.

Brian sits down with Iain, known to nearly 17 million followers as the King of Chemo, for an honest and often very funny conversation about mortality, purpose and what it really takes to keep going when nothing seems to be working.

Iain only found his tumour by chance, through a scan for a paid medical trial he'd signed up to for a bit of easy money. What followed was an awake craniotomy, radiotherapy, and a prognosis that would floor most people. But Iain didn't have a spiritual awakening or an ego death. Instead, he treated the diagnosis like a deadline for an assignment: not that much time, but enough time. He looked up the most money ever raised by running a marathon, and set out to break a charity world record without asking anyone to donate, by growing his social media and giving the advertising money to cancer research.

Brian and Iain explore why some people meet devastating news with logic rather than collapse, the "we'll see" philosophy of life's ups and downs, and why Iain believes being playful is not the same as being immature. Iain opens up about the low point after the TikTok Awards, when a huge physical challenge, a carefully planned speech and months of effort seemed to lead to nothing, and the simple thing that brought him back: working out in his back garden.

They also talk about drive and rest, finding your calling when you've never felt like you had one, and why not creating something is a way of denying the world what you could have given it.

This is a conversation about living with a deadline, choosing your response, and finding meaning in the time you have.

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

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Chapters:

0:00 The moment life split into before and after

3:27 What it's like to be awake for your own brain surgery

7:02 Living with a five year prognosis, and the lucky scan that found it

17:31 Why there was no ego death, only a plan

24:37 Treating a diagnosis like a deadline

28:25 The other self and the courage to be playful again

41:18 Turning social media into a charity world record attempt

47:41 Learning to say "we'll see" to life's ups and downs

50:06 When all the effort leads to nothing

57:57 The simple practice that pulled him back up

1:09:09 Finding your calling when you've never felt you had one

1:14:49 An open invitation to companies who want to help

Dr. Gabor Maté explains why addiction is not simply a choice, but often a response to pain.

In this bite-sized clip from our interview, Gabor challenges the stigma around addiction, explains why we need to ask “why the pain?” instead of “why the addiction?”, and explores why awareness and peace may be the true opposite of addiction.

Taken from our full conversation, Why You Were Never Broken, available now on Change Is Possible.

A head on car crash nearly cost Keith Barry his leg, and the doctors told him he'd limp for the rest of his life.

Brian sits down with mentalist and hypnotist Keith Barry for an honest conversation about loss, control and the power of the subconscious mind. Keith opens up about the 2007 crash that shattered his leg, the self hypnosis he used in the back of the ambulance to get through it, and the three months of brutal rehab that ended with him walking on stage with no limp at all.

He also talks, for the first time publicly, about a bout of depression he went through last year in the aftermath of his father's death, and why he chose to put the medication in a drawer and go back to the tools he teaches everyone else. Brian and Keith explore what it actually means to control your own mind, why Keith deleted his social media and put himself on a permanent news detox, and the seven figure American television deal he walked away from because it didn't sit right with his values.

Along the way, Keith performs a live mind reading demonstration on Brian that leaves them both stunned, and they get into hypnosis, breathwork, grief, why neither of them votes, and the chronic headaches showing up in teenagers everywhere.

This is a conversation about pain, presence, and what it really takes to take back control of your own head.

Connect with Keith.

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

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Chapters:

0:00 Intro, and the three losses that shaped who Keith is today

1:52 The head on crash that nearly cost him his leg

6:29 Told he'd limp forever, he booked Vicar Street anyway

12:14 The search for the best physios in Europe, and a brutal session in Liverpool

14:35 Why he's finally speaking about the depression he kept private

20:20 What "super activity mode" looks like, and why he keeps his goals quiet

24:11 Grieving his father through the stage and a nightly seance

32:28 Turning down a seven figure American TV deal

39:18 Learning to control the subconscious mind

45:49 Hypnosis, meditation and breathwork, and how they differ

62:44 A live mind reading moment between Keith and Brian

68:56 Teen headaches, the mental health crisis, and why they both skip the ballot box

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

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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

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.

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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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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

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.

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

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.

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

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.

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.

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

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

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

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

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

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

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

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

“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

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.

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

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 & Introductions

01:12 – Dermot’s lowest moment: the fall, concussion & the wake-up call

05:04 – Exhaustion, drinking culture & risky behaviour in Ireland
08:40 – Anxiety without awareness: recognising it only in hindsight

11:58 – Turning points, shame & the fear of being judged

15:46 – Alcohol programming, generational patterns & why we reach for numbing

19:33 – Addiction as a temporary solution: reframing judgment

23:27 – Finding space: noticing breath, gaps & the nervous system
26:55 – The recurring golf-ball dream & discovering “pockets of space”

30:42 – Performers, anxiety & chasing the flow state

34:14 – People-pleasing, responsibility & becoming the mood-setter

38:28 – Leaving Irish radio after 20 years: fear, risk & identity

42:15 – Catastrophic thinking: journaling the inner critic

45:58 – Recklessness, childhood patterns & family beliefs

49:21 – Life changes, side hustles & starting small

52:47 – The Indiana Jones moment: how to know when to jump

56:18 – Busy & wrecked: how busyness becomes avoidance

59:33 – The power of silence: why insights show up in the shower or car

1:03:09 – Values changing over time: realigning your inner compass

1:06:44 – Updating your “inner platoon”: communicating new values to yourself

1:10:12 – Inner peace, energy & recognising friction in your life

1:13:28 – Creating space to ask “What do I want now?”

1:16:22 – Final reflections & closing messages

Follow 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.

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⁠LinkedIn⁠

Change 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.

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 intro

02:05 – The accident that changed everything

06:32 – ICU, ventilators + facing death alone

11:10 – The guilt that hurt more than the physical injury

15:50 – Understanding grief (the real messy version, not the 5-step meme)

20:38 – “Different levels, different devils” — trauma keeps evolving

26:44 – The moment of hopelessness that broke him in rehab

31:55 – The Other Self — the version of you that only pressure reveals

36:20 – Stoicism, mindfulness, breathing, Buddhism, Frankl

40:55 – Rebuilding a life from zero / adaptive identity

46:12 – The Misogi 100KM challenge (and battery dying at the end

)51:49 – Why physically choosing difficulty matters

56:22 – “Why NOT me?” — the single question that shifted everything

1:01:40 – Making adventure + meaning non-negotiables again

1:06:55 – How YOU start creating change in your life

1:11:20 – Closing message: you get one shot — live like it

Follow 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.

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LinkedIn

Change 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.