Episodi
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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.
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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
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Episodi mancanti?
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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.
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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
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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.
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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.
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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 DarraghKeywords: 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
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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
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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
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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 anxietyWhat panic attacks really feel likeAnxiety vs stress vs depressionWhy anxiety is a full-body experienceThe role of the nervous system and safetyTools that actually help (and why consistency matters)Self-compassion and the aftermath of panic attacksMedication for anxiety: stigma vs realityHigh-functioning anxiety and burnoutPhones, social media, and modern overstimulationIf 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
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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 illnessGrief before death (anticipatory grief)How trauma rewires trust, love, and safetySelf-compassion & internal safetyHow journaling and awareness change behaviourWhy most people feel disconnected from themselvesHow forgiveness can become an act of self-liberation The science of building internal security instead of seeking validationIf 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
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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 teenagerThe night that led to his arrest involving firearmsChildhood experiences of violence and bullyingSuicide attempts and deep mental health strugglesHow shame, masculinity and the fear of appearing “weak” shaped his identityHow he's now doing a Master's in CriminologyThe psychology of violence and masculinityWhat prisons taught him about trauma, rehabilitation and restorative justiceBob’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
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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 healthThe psychology behind cravings and “addictive” foodsThe real problem with ultra-processed foodsWhy reading ingredients changes behaviourThe truth about food labels & marketing claimsEmpowerment vs fear around nutritionSmall habit changes that actually stickThis 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 mattersKeywords: 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
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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 recoveryHow childhood trauma is created by being alone with painWhy compassion — not force or control — is the key to healingHow loved ones can help without enabling or co-dependencyThe four levels of compassion that allow real change to happenRecovery means reclaiming your true selfTrying to force change creates resistanceIf 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
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“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 driveWhy opening “7 tabs” in life leads to exhaustionADHD, over-functioning, and self-compassionFear of death — and fear of regretA near-death experience that changed everythingPractical 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
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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.
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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
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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 hindsight11:58 – 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.
Instagram
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.
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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.
Instagram
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.
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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 & reflection
Follow 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
Website
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.
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