Andrew Conway is a former Munster and Ireland rugby international with over a decade of experience at the highest level of the sport. Now retired, he’s turning his focus to human performance, mindset, and personal growth through his new venture, 5XFlow.

In this episode, Andrew opens up about stepping away from professional sport, rebuilding old friendships, and the tools like journaling, gratitude, and mindset work that helped him navigate major life changes.

Follow Andrew:
Instagram: https://www.instagram.com/andrewconway_14/
LinkedIn: https://www.linkedin.com/in/andrew-conway-857982b1/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

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Séan Doherty is a New Media Editor at CGTN, creating digital content on global events from Beijing. Before joining CGTN, Séan worked as a medicinal chemist in Ireland and taught English in Chengdu, after completing a degree in Food Science at Technological University Dublin.

Follow Séan:
Instagram: https://www.instagram.com/sean.w.doherty/
LinkedIn: https://www.linkedin.com/in/sean-doherty-101/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
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LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Matthew Kilgour is a creative strategist with a background in B2B branding and marketing. With experience at companies like Earnest and Loqi, he helps brands craft impactful strategies and stand out in a crowded market.

Follow Matthew:
Website: https://www.likeifyouagree.com/
LinkedIn: https://www.linkedin.com/in/matthewjkilgour/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
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LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Tom Fox is the co-founder of 53Six, a leading sports marketing agency helping brands and rights holders connect with fans through creative content, media, and data-driven strategies. Before launching 53Six, Tom worked at Twitter, leading sports and mobile partnerships across the UK and Ireland.

Follow Tom:
Website: https://www.53six.ie/
LinkedIn: https://www.linkedin.com/in/tomfox1/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
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Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Georgie Cahill, better known as Georgie’s Roar, is a London-based poet and spoken word artist whose poetry has taken TikTok by storm. His work, blending humour, nostalgia, and raw emotion, has amassed millions of views while breaking down stereotypes of what poetry can be.

Follow Georgie:
Instagram: https://www.instagram.com/georgiesroar/
TikTok: https://www.tiktok.com/@georgiesroar

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Andrea Linehan is a marketing and growth expert with a career spanning 2 decades across Europe and the Middle East. Andrea is passionate about longevity and wellness and will soon mentor early-stage startups at the DigiBio Healthtech Innovation Programme.

Follow Andrea:
Website: https://www.andrealinehan.com/
LinkedIn: https://www.linkedin.com/in/andrealinehan/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Ryan McTernan is a guitarist, vocalist, and songwriter bringing American Country to Ireland. A founding member of Neon River and lead guitarist for Walk the Line, he is now explores his own storytelling through his solo project, McTrippy.

Follow Ryan:
Instagram: https://www.instagram.com/thisismctrippy/
Soundcloud: https://soundcloud.com/mctrippy-979631587
Neon River: https://lift.bio/neonrivertheband

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email [email protected].

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Anne O'Shea is a fashion stylist and producer with nearly a decade of experience shaping the Irish fashion industry. As the Contributing Fashion Editor of Irish Country Magazine, Anne brings her creative vision to life through stunning shoots and editorials. 

Anne talks about how her passion for fashion started with gel pens and handmade magazines, the lessons she learned from early mistakes (like setting off smoke alarms on set), and tells us about her upcoming event at the Irish Embassy in Abu Dhabi.

Follow Anne:
Instagram: https://www.instagram.com/anneoshea/
LinkedIn: https://www.linkedin.com/in/anne-o-shea-15bb3a140/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email: [email protected]

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ
Youtube: https://youtu.be/ZjiSjLspdJo

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Dr. David Dunne is a performance nutritionist with over a decade of experience working with elite athletes across a range of sports, including Ryder Cup Team Europe, Harlequins Rugby, British Canoeing, and the Dallas Mavericks.

David holds a PhD in Behaviour Change and Technology Innovation in Sports Nutrition from Liverpool John Moores University. 

He is also the co-founder of Hexis, a cutting-edge app designed to provide AI-driven, personalised nutrition plans to athletes at all levels. 

Follow Dr. David Dunne:
Instagram: https://www.instagram.com/david_m_dunne/
LinkedIn: https://www.linkedin.com/in/davidmdunne/
Twitter: https://x.com/david_m_dunne

Learn more about Hexis:
Website: https://www.hexis.live/

15 Minute Coffee is hosted and produced by Alan O'Donovan.

For inquiries, email: [email protected]

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ
Youtube: https://youtu.be/ZjiSjLspdJo

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee

Grace Maher, Development Officer at the Irish Organic Association, returns for Part 2 to dive deeper into the challenges and opportunities in Ireland’s growing organic farming sector.

Follow The Irish Organic Association:
Website: https://www.irishorganicassociation.ie/

15 Minute Coffee is hosted and produced by Alan O'Donovan.
For inquiries, email: [email protected]

TUNE IN
Apple Podcast: https://podcasts.apple.com/ie/podcast/15-minute-coffee/id1562369369
Spotify: https://open.spotify.com/show/57y9tMT6AdtsW1Dnuv0UsZ

CONNECT WITH US
Instagram: https://www.instagram.com/15minutecoffee
Twitter: https://twitter.com/15minute_coffee
LinkedIn: https://www.linkedin.com/company/15-minute-coffee