On this episode of the Modern Warrior Podcast, I’m joined by Paddy Barnes—three-time Olympian, double bronze medallist, and one of the most iconic Irish boxers of his generation. But this conversation goes far beyond medals and matches.

Paddy opens up about the intense pressure of elite competition, the mental toll it took behind the scenes, and the emotional rollercoaster that followed retirement. We talk about identity, failure, letting go, and finding peace on the other side of success. This is a raw, honest insight into the mindset of a champion—and the human being behind the gloves.

Episode Summary – Key Points

• Paddy came into this conversation with the kind of honesty you rarely hear from someone who's achieved what he has. From the beginning, he was real about the pressure, expectation, and isolation that came with being at the top of his sport.
• He shared how boxing became his life early on—not out of passion at first, but because it gave him structure, identity, and an outlet in Belfast during a difficult time.
• Paddy reflected on his Olympic journey—from the nerves and excitement of Beijing and London, to the crushing disappointment of Rio 2016, where he was expected to medal but lost in the first round.
• That loss haunted him for years. He opened up about the emotional weight of letting people down, the fear of facing public perception, and how it chipped away at his confidence and enjoyment of the sport.
• We discussed the disconnect between public success and personal happiness—how people assume Olympic medals equal contentment, but the truth is often much more complicated.
• Paddy talked about the difficulty of retirement, not knowing who he was without boxing, and how he struggled to find a new sense of purpose. It took him years to fully step away and accept that the chapter had closed.
• A key theme in our chat was ego vs. acceptance. He spoke about letting go of the need to prove himself, learning to laugh at things he once took seriously, and embracing a simpler, more grounded way of living.
• We also touched on fatherhood, and how becoming a dad shifted his priorities, softened his mindset, and helped him see his past struggles through a different lens.
• Paddy is now working in community engagement and helping younger generations find their path—not just in sport, but in life. He’s using his story to guide others, without glamorising the grind.
• One of the most powerful takeaways was this: “When you’re in it, you don’t realise how much it’s taking from you. When you step away, you start to see what really matters.”
• This conversation reminded me—and I think it’ll remind a lot of men—that it’s okay to let go. That you’re still worthy, even when the spotlight fades.

On this episode of the Modern Warrior Podcast, I’m joined by Paddy Barnes—three-time Olympian, double bronze medallist, and one of the most iconic Irish boxers of his generation. But this conversation goes far beyond medals and matches.

Paddy opens up about the intense pressure of elite competition, the mental toll it took behind the scenes, and the emotional rollercoaster that followed retirement. We talk about identity, failure, letting go, and finding peace on the other side of success. This is a raw, honest insight into the mindset of a champion—and the human being behind the gloves.

In this episode of the Modern Warrior Podcast, I sit down with Mary Kate—an author, spiritual mentor, and deeply reflective voice in the world of personal healing and transformation. Mary Kate’s story is powerful: rooted in faith, tested by trauma, and fuelled by a relentless commitment to living in truth.

We dive into everything from spiritual surrender and addiction to what it really means to embody feminine power in a world that often misunderstands it. This is a conversation about finding your voice, facing your pain, and standing in your power—no matter what you've been through.

Episode Summary – Key Points

• Mary Kate and I connected on a deeply spiritual and emotional level during this conversation. Her energy is soft but strong, and she brought a powerful presence to the episode.
• She opened up about her past struggles with addiction and the inner disconnection that drove her to escape herself. She described it as a soul-level ache that couldn’t be fixed with anything outside of her.
• What stood out was her journey back to God, faith, and inner alignment—how surrendering to something bigger helped her move from survival into true healing.
• We explored the difference between the performative feminine and the embodied feminine—how true power doesn’t come from pleasing others or playing roles, but from owning who you are, unapologetically.
• Mary Kate shared how the feminine isn't weak—it’s deeply intuitive, nurturing, and powerful when integrated. She spoke about the importance of both women and men healing their relationship with the feminine within themselves.
• One of the most honest parts of the episode was when she described not feeling safe in her own body for years, and how trauma lived in her nervous system. Her healing came through not just therapy, but stillness, solitude, and spiritual surrender.
• We also talked about relationships, codependency, and how often women are taught to over-function—to rescue, to fix, to perform—rather than to receive or just be.
• Mary Kate brought incredible wisdom around boundaries, emotional honesty, and spiritual discipline—not as rigid rules, but as ways to honour yourself deeply.
• She spoke of prayer and silence as non-negotiables in her life, not just for healing but for clarity and direction. And how so many people are living in noise because they’re afraid of what the silence might reveal.
• A recurring message was the power of returning to your centre—whether you’re in a storm or a season of growth, you always have access to the still, knowing part of you that’s never broken.
• Her journey reminded me—and everyone listening—that healing is not about becoming someone else. It’s about remembering who you were before the world told you who to be.

In this episode of the Modern Warrior Podcast, I sit down with Brian Keane—fitness entrepreneur, best-selling author, ultra-endurance athlete, and one of the most focused minds I’ve ever come across. Brian shares powerful insights on discipline, self-awareness, and how to use pain as a teacher instead of a punishment.

We discuss the distinction between quitting and pivoting, strategies for staying consistent without burning out, and what it truly means to take ownership of your life. If you’re struggling with motivation, clarity, or direction, this conversation is a masterclass in overcoming obstacles and moving forward with purpose.

Episode Summary

• Brian Keane came into the studio with a calm confidence and intense focus that you could feel immediately. His clarity, discipline, and straight-talking mindset set the tone for one of the most insightful conversations I’ve had on this podcast.
• We began by discussing his early years and how his identity transitioned from teacher to full-time entrepreneur, highlighting the profound internal changes required to adapt to this shift, including a reevaluation of risk, self-belief, and purpose.
• Brian spoke about the difference between quitting and pivoting—how he learned that walking away from something that no longer serves you isn’t weakness, it’s wisdom.
• A big theme of the conversation was ownership—the idea that no one’s coming to save you. If you want something different, you have to take extreme responsibility for where you are and where you’re going.
• He shared how pain can be a teacher. Whether it’s emotional, physical, or situational, the key is to sit with it, learn from it, and let it shape—not break—you.
• We explored his ultra-endurance events and the mindset needed to get through them. For Brian, it's not about willpower—it’s about removing the option to quit. When you take quitting off the table, the path becomes clear.
• Brian opened up about loneliness, burnout, and navigating his internal world—topics that are often glossed over in conversations about high performance.
• One of the most practical pieces of advice he gave was to match your expectations to your capacity. Most people feel stuck because their ambition doesn’t line up with their daily habits.
• He spoke candidly about self-sabotage, the power of journaling, and how he uses triggers like judgment and comparison as cues for deeper self-reflection.
• We ended by talking about clarity and consistency. For Brian, it’s simple: Get clear on what you want, show up for it daily, and don’t outsource your happiness to anyone or anything outside of yourself.
• This wasn’t just a motivational conversation—it was a mirror. One that challenged me to get even more honest about the places where I’ve been holding myself back.

In this episode of the Modern Warrior Podcast, I welcome back Stephen Kelly—comedian, performer, father, and creator of the viral “Creamy Pints” character. Stephen was actually the first guest I ever invited back on the show, and for good reason. Our first chat only scratched the surface, and in this conversation, we go much deeper.

We talk about the challenges of fame, identity, fatherhood, mental health, and the pressure of keeping up appearances—online and off. Stephen opens up about the strain of performing, the struggle to find balance, and his journey through burnout, guilt, and growth. This is raw, real, and incredibly relatable for anyone trying to keep all the plates spinning. Let’s get into it.

🧠 Episode Summary – Key Points

• Stephen returned to the podcast after our first episode only scratched the surface—this time, he opened up with honesty and humour about the weight of being "Mr. Creamy Pints" and how that persona has taken on a life of its own.
• He spoke about how a casual Friday joke turned into a viral phenomenon, and how difficult it is now to separate his real identity from the one audiences expect, especially when they greet him with trays of pints at shows.
• Stephen expressed his deep desire to balance performance and peace, fitness and fun, fatherhood and fame. He dreams of periods of sobriety and self-discipline, but the culture and the crowds make it a constant challenge.
• We explored the mental load of being the face of the show while managing a chaotic schedule of events, podcasts, and family life. He’s a father of five, still does bits of plastering work, and is trying to juggle personal commitments with the demands of touring.
• His love for fitness and running marathons isn’t just physical—it’s how he finds mental clarity. But he admitted that lately, he hasn’t been getting the “bounce” or the reset he usually finds in those challenges.
• A big part of our talk centred around the internal guilt and shame that come after nights of heavy drinking or times when he doesn’t live up to his own standards. He described it as a form of self-whipping that stems from a Catholic guilt mindset.
• Stephen shared powerful insights about his mental resilience—the importance of self-awareness, taking ownership, and the value of clearing the air rather than letting resentment fester.
• We talked about the pressure to perform on stage and online, where content must constantly flow and expectations never end. He spoke candidly about loneliness, burnout, and the struggle to feel content even when things are going well.
• Despite the chaos, Stephen is fiercely grounded. He emphasised the importance of surrounding himself with real friends, showing up for his kids, and giving back through charity and community work.
• One of the most memorable takeaways was his ability to read energy—he described feeling the auras of others and knowing when someone’s intention is genuine or not. He carries that same sensitivity into his shows, always adjusting based on the energy of the crowd.
• In the end, Stephen reminded me—and all of us—that growth often comes through discomfort, and that chasing balance, not perfection, is what really matters.

In this episode of the Modern Warrior Podcast, I’m joined by Ryan Curtis, a professional MMA fighter whose journey through the darkest depths of trauma, recovery, and mental resilience is nothing short of extraordinary. Ryan opens up about his upbringing in inner-city Dublin, the lessons that shaped his fighting spirit, and the tragic training accident that left him with a broken neck and a long, uncertain road to recovery.

But this is not a story of defeat—it's a story of grit, humour, heart, and unshakeable belief. Ryan shares how visualisation, discipline, and mindset pulled him from paralysis back into motion—and how he's using his experience to inspire others. This is one of the most powerful and emotionally charged conversations we’ve had on the podcast. Let’s get into it.

💥 Episode Summary – Key Points (from Gavin’s Perspective)

• Ryan and I spoke about his early life in inner-city Dublin, where growing up tough wasn’t optional, and confrontation often became a means of survival.
• He shared how, even from childhood, he was smaller than most kids and an easy target—yet he learned to meet conflict head-on, which built the resilience that would serve him later in life.
• We explored how fighting was never something he sought out for ego—it was something he felt he had to do to hold his ground and avoid becoming a victim of his environment.
• Ryan opened up about the loss of his father to addiction, growing up without role models, and how martial arts eventually filled that gap, giving him structure, purpose, and discipline.
• Then came the life-altering moment: a freak accident during training where he was dropped on his neck, instantly paralysed. What followed was a two-and-a-half-hour wait for an ambulance and a spinal injury that left him unable to move or hold his daughter.
• What blew me away was Ryan’s never-wavering mindset. From day two, he visualised his recovery. He told himself, “I’ll walk again,” long before any medical evidence backed it up.
• We talked about how he used techniques like mental imagery (Kill Bill-style toe wiggling), intense discipline, and self-trust to achieve small wins—like flicking his toe—that snowballed into full-body movement.
• Despite the devastating pain, emotional trauma, and even being left by his partner during recovery, Ryan never stayed down. He felt the feelings, processed them—and got back to work.
• Ryan’s mantra was simple: “We’ve a job to do.” And he treated recovery like the most important fight camp of his life.
• He’s now walking, training, and even beating old times on fitness drills. His transformation isn’t just physical—it’s deeply spiritual and mental.
• He’s working on a documentary, still in recovery, and using his platform to inspire others through mindset coaching, speaking, and showing what's possible when you take radical responsibility.
• His story is a masterclass in ownership, belief, and the power of showing up for yourself, even when the world writes you off.

In this episode of the Modern Warrior Podcast, I sit down with Dr Gloria Waterhouse, a woman whose depth, honesty, and life experience completely floored me. We met recently at a wellness retreat, and after hearing parts of her story, I knew this conversation had to happen.

We dive into trauma, childhood wounds, intimacy, relationships, and the emotional patterns that shape our adult lives. Gloria’s story is incredibly raw—growing up in a house filled with secrets and pain, yet somehow finding her strength and a deep sense of purpose.

This conversation shines a light on the hidden shame we carry, especially in relationships, and how it disconnects us from those we love—and from ourselves. If you're ready to go beyond surface-level talk and explore what healing really looks like… this is for you.

🧠 Podcast Summary – Key Points

• Meeting Gloria at a wellness retreat led to one of the most powerful and emotionally honest conversations I’ve ever had on the podcast.
• She shared her early life story—growing up as the only child of two deeply unhappy, alcoholic parents in the American South, where secrets were the norm and survival was her daily mission.
• From a very young age, she felt a sense of responsibility to fix and save her parents, which shaped her lifelong passion for helping others heal.
• Gloria endured unimaginable trauma, including repeated abuse, and yet described her painful childhood as a "gift" because it equipped her with the depth and empathy to truly understand and help others.
• Our conversation explored the impact of shame and secrecy—how it plays out in childhood, relationships, and adult life, particularly when we try to hide parts of ourselves in order to be loved.
• We spoke about porn addiction and emotional disconnection in relationships—how shame can drive men to seek safety in fantasy, rather than face vulnerability and intimacy with their partners.
• Gloria offered powerful insight into why so many couples silently drift apart: hiding, avoiding emotional risk, and repeating unconscious childhood patterns.
• I opened up about my own struggles with addiction and shame, and how those things created emotional distance in relationships I cared deeply about.
• We explored why men often default to logical roles—provider, protector—but struggle to show up emotionally and intimately, often leading to burnout, resentment, or infidelity.
• Gloria reminded me (and all of us) that healing doesn’t come from being perfect, but from being seen, from forgiving ourselves, and from having the courage to face the uncomfortable.
• One of the most powerful takeaways: if you’re always protecting yourself, you can’t be fully connected. True intimacy requires risk, presence, and emotional honesty.

In this episode of the Modern Warrior Podcast, I sit down with Ray Rolando, a spiritual teacher, guide, and someone who's played a pivotal role in my own transformation. Ray and I dive deep into what it means to be a man in today's world, shedding outdated definitions of masculinity and embracing a more grounded, heart-led path.

We explore his powerful life story—from a traumatic upbringing and corporate burnout to spiritual awakening and the profound inner work that followed. This conversation is for every man feeling lost, stuck, or unsure of their place in the world. It’s raw, real, and unapologetically honest.

If you’re ready to drop the sword, reconnect to your truth, and lead with purpose… this one’s for you.

Podcast Summary – Key Points

• Ray Rolando has been guiding me spiritually for the past six months, and his insights have had a transformative impact on my life.
• We explored the deep confusion many men face today around identity, purpose, and how to show up as a man in the modern world.
• Ray shared his raw and powerful life story—growing up in a chaotic, abusive environment with a bipolar mother, emotionally distant father, and deep childhood trauma.
• He spoke about trying to survive emotionally as a sensitive, intuitive child in a world that didn’t know how to hold that energy.
• Despite thriving in the corporate world, he always felt misaligned and eventually left to pursue a path of spiritual growth and teaching.
• A key message was the importance of stillness—moving from constant doing to simply being, and allowing life to unfold.
• We discussed the "perverted masculine"—a societal model that equates strength with control, suppression, and dominance—and how it no longer serves us.
• Ray emphasized that true masculine power is grounded in vulnerability, surrender, and deep presence.
• We unpacked the role of shame and comparison, especially how men constantly measure themselves against unrealistic archetypes.
• There was a strong reminder that healing and growth are a process, not something to fix overnight—men need to give themselves permission to evolve slowly.
• We spoke about the power of emotional honesty, connection, and asking for help when needed—especially within men’s circles.
• One of the most powerful insights: you are not the doer, you are the door—a channel through which something bigger can move when you get still enough to listen.
• Ray’s story and energy reminded me that courage, connection, and spiritual growth are the real tools of the modern warrior.