In this episode of Modern Warrior Podcast, host Gavin Meenan sits down with Joe McGucken for an open and reflective conversation. Joe speaks candidly about his personal experiences, the challenges he has faced, and the moments that forced him to look inward. Throughout the discussion, Joe explores themes of self-awareness, responsibility, change, and how confronting uncomfortable truths played a role in reshaping his outlook and behaviour. The conversation stays grounded in lived experience and honest self-reflection, with Joe clearly articulating what he learned along the way and how those lessons continue to influence his life today.

🧭 Show Notes

• Joe explains his personal background and the circumstances that shaped his early mindset.
• Discussion around patterns of behaviour and how Joe became aware of repeating cycles in his life.
• Joe reflects on moments of discomfort and confrontation that acted as turning points.
• Conversation on taking responsibility rather than placing blame externally.
• Joe describes how increased self-awareness changed the way he reacts to situations.
• Exploration of discipline, consistency, and how small changes compounded over time.
• Reflections on growth, learning from past actions, and continuing the work daily.

💬 Memorable Quotes

This podcast is brought to you with thanks to our partner https://fullcircleroasters.ie/

Gavin Meenan sits down with Daragh Fleming to talk about the roots of Daragh’s work around mental health and emotional expression—especially for men. Daragh shares how his best friend’s suicide when he was 17 shaped his life, how grief and guilt evolved over time, and how emotional numbness, therapy, journaling, and poetry helped him reconnect with feeling. They explore how men are often conditioned to funnel nuanced emotions into anger, the tension around “masculine vs feminine” labels, and Daragh’s view that the focus should be on being a good, healthy person rather than chasing a narrow definition of masculinity. The conversation also touches on relationship vulnerability, emotional safety, self-regulation vs co-regulation, and how Daragh’s writing and online work developed over years into bigger opportunities. 

Sponsored by

Declan Meenan Construction & Carpentry 

https://www.instagram.com/declanmeenancarpentry

Show Notes

• Daragh and Gavin finally record together after years of missed timing and moves between countries/cities. 

• Daragh speaks about his best friend taking his own life when Daragh was 17, and how that introduced him to what “bad mental health can cause.” 

• Daragh explains how his work centers on talking about mental health and “normalizing emotion,” especially men expressing emotions. 

• Discussion of how certain emotions (like anger) are socially acceptable for men, while sadness, rejection, disappointment get funneled into anger. 

• Conversation about “masculine and feminine energy,” how labels can create barriers, and why Daragh is “tired of talking about masculine.” 

• Daragh’s view: focus on being “a good and healthy person” rather than “a good and healthy man,” and that becoming complete means feeling the full range of emotions fully. 

• Daragh shares his grief process: early “healthy” crying, then guilt for feeling okay, and later emotional numbness (“emotional anhedonia”) lasting years. 

• He describes recognizing depression in a psychology lecture, denial due to stigma, and a turning point after taking MDMA once, triggering his first panic attack, leading him to therapy. 

• Daragh talks about writing lonely boy (starting as journaling), self-sabotage, “survivor’s guilt,” and learning to believe he deserved happiness. 

• He discusses long patterns of running from relationships, fear of vulnerability, and later being in his first long-term relationship (nearly a year and a half) and learning to “lean in.” 

• Reflection on emotional safety in relationships, communication, mutual respect, and holding space for each other. 

• They discuss not sharing every emotion, regulation, and that feelings can be real while the “story” may be untrue or out of context. 

• Daragh shares guilt details: declining lunch the day his friend died, and a chest tattoo reading “live through me,” which created added pressure and shame during depression. 

• Daragh explains how writing returned through journaling prompts in therapy, early publication validation via a friend connected to a poetry magazine, and poetry as a way to “funnel the flame” of feeling. 

• Discussion of the “writers need to be messed up” cliché and writing evolving into new themes like raising children. 

• Daragh talks about a poem that went viral and changed his career, and his response to “Dangerous Men” by Lucas Jones. 

• Daragh reads his poem “Becoming Good.” 

• They discuss opinions vs objective truths, division online, defensiveness, and allowing room to admit being wrong. 
  Daragh
• Outro: where to find Daragh’s work, plus mentions of music from April, an EP, and a new book coming in August, and partner shout-outs. 

Gavin Meenan sits down with Al Foran to talk about the man behind the impressions and presenting. Al reflects on growing up in Portmarnock, his early love of film and television, and the family support that helped him pursue impressions as a career. He shares how he first went viral on YouTube in 2010, how a school intercom “Jedward” moment took off, and how he blended written material with improv in his earliest gigs.

The conversation also explores expanding beyond being one-dimensional, presenting with Ooch TV, covering major boxing events, and moments such as the Anthony Joshua press conference. Al opens up about a difficult experience with an Irish media company, navigating flat gigs, and learning not to get emotionally attached to outcomes. They discuss dealing with online hate, building resilience, the importance of kindness, and messages he has received from people whose mental health has been positively impacted by his content. Parenting, travel, fitness, and acting work in the BBC series Borders are also covered.

Show notes

• 
  Reflecting on the uncertainty of starting each new year as a self-employed person, especially with a family

  
  

• Looking back on 2025 as a very positive year and expanding beyond being “one dimensional”

  
  

• Growing up in Portmarnock and developing a love for TV, film, and performance

  
  

• Strong family support, particularly from parents, including involvement in early videos

  
  

• Early impressions performed at family events and celebrations

  
  

• Performing a Robert De Niro impression in a primary school talent show

  
  

• Developing core impressions inspired by classic films

  
  

• Creating audition-style sketch content to refresh familiar impressions

  
  

• Posting first YouTube videos in 2010 during Leaving Cert year

  
  

• The “Jedward” impression going viral locally

  
  

• First live gig in Portmarnock Sports & Leisure Centre

  
  

• A school intercom prank convincing students Jedward were visiting the school

  
  

• Leaving a major Irish media company after feeling creatively stifled

  
  

• Learning to cope with flat gigs and not becoming emotionally attached to outcomes

  
  

• The COVID period: Zoom gigs, podcasts, and time with family

  
  

• Dealing with online criticism and focusing on the minority of negative comments

  
  

• Receiving messages from people whose mental health improved through the content

  
  

• Balancing content creation with parenting two young children

  
  

• Covering major boxing events with Ooch TV, including international press conferences

  
  

• Touring with Tyson Fury and discussing his impact on boxing

  
  

• Future ambitions in entertainment presenting, press junkets, and red carpets

  
  

• Acting work in the BBC series Borders

  
  

  
  

Memorable quotes

• 
  “There always is a sense of apprehension that starts every new year for me.”

  
  

• “I kind of broke away from being an internet comedian and impersonator.”

  
  

• “It was a natural thing, but it was a natural thing that you had to work on constantly.”

  
  

• “2010. The year I did my Leaving Cert.”

  
  

• “Jedward was the one that caught on.”

  
  

• “A swarm of girls ran towards the front office to see if John and Edward were there.”

  
  

• “The other hour was improv… just on the spot.”

  
  

• “I was stifled creatively… it wasn’t good.”

  
  

• “Just don’t become emotionally attached to it.”

  
  

• “It’s the two or three that you pick out of the 150.”

  
  

• “I’ve always prided myself on having manners and treating people with respect.”

  
  

• “That gives you a new sense of purpose around the work.”

  
  

• “This too shall pass.”

  
  

• “Enjoy the chase. There’s nothing like the chase for success.”

Gavin Meenan sits down with adventurer Johnny Coyne to dig into the story behind the expeditions: how his dad’s illness and passing shaped his drive to “live a full life,” how adventure shifted from escape to purpose, and why “forced suffering” can bring up suppressed emotions. Johnny shares intense moments from the Ireland-to-Asia kayaking journey (including multiple arrests, hypothermia scares, portaging 380km, crossing the English Channel, and the final push into Istanbul), plus reflections on coming home, identity, and staying grounded. They also talk about Johnny’s visit to the West Bank/Palestine, fundraising, choosing smaller charities he can trust, and his next challenge: an Arctic race in March with sled-pulling, a survival course in Lapland, and a focus on mental health. 

Show Notes

Johnny on early life, his father’s illness (MS), and how it influenced his desire to “live a full life.” 

Adventure as escape → vision → “counseling,” and why “forcing yourself to suffer” can be therapeutic. 

The Ireland-to-Asia / Dublin-to-Istanbul journey: border complications, arrests, and why “nothing we had planned… went to plan.” 

The Black Sea / Turkey border incident: cold, darkness, symptoms of hypothermia, surf landing, gear soaked, and being arrested. 

Getting kicked off canals in France and committing to a 380km portage on kayak wheels to reach the Danube source. 

Crossing the English Channel without permission and the risks of shipping lanes and broken radio comms. 

The final Istanbul push: permission issues around the Bosphorus, last-minute calls, and reaching the finish line under pressure. 

Johnny Coyne

West Bank/Palestine: visiting Aida camp, describing constant tear gas, and why he went to “show the good side, the bad side” and raise money. 

Fundraising: nearly €19,000 for Daisy Lodge; raising money related to MS; fundraising tied to Palestine support efforts. 

Alcohol, sobriety, and the “all or nothing” personality—plus using a new expedition as a reset. 

What’s next: March Arctic race (185km / 4 days), cardio-heavy prep, and a survival course in Lapland. 

Documentary vision (Netflix/Amazon Prime mentioned), production realities, and the longer-term goal of a travel/TV-show format. 

Where to follow: Instagram “Johnny Coyne C O Y N E” (with underscore mentioned) and a YouTube channel starting that week. 

Memorable Quotes (verbatim from the transcript)

“Cycle of the sesh.” 

“Because when you force yourself to suffer, it brings out emotions you're suppressing.” 

“I don't want to go on a journey without purpose now.” 

“Just paying your taxes is just so important.” 

“We raised nearly 19,000 for Daisy Lodge…” 

“We need to choose your madness.” 

“Good news for you and bad news for you.” 

“185 kilometers, four days to finish it.” 

“I actually don't fully trust all the charities.” 

“I just want to continue to do good things for people that are less fortunate.” 

“I'm still young. I'm still 25.” 

“I just truly believe that I can do anything…” 

Jason Quigley joins Gavin Meenan on the Modern Warrior Podcast for a wide-ranging conversation about the “man behind the boxer.” Jason reflects on the early influences of his parents and his grandfather, how he first fell in love with boxing watching Marco Antonio Barrera vs Prince Naseem Hamed, and the impact of role models in local clubs. He opens up about discipline, fear, people-pleasing, and the pressure of identity being tied to boxing — including how Los Angeles became a major turning point, bringing lonely nights and hard conversations with himself. They talk about accountability, learning from losses, the mental and physical stakes of boxing, and how Jason began separating “the two Jason’s.” Jason also shares what life looks like now — routines, mornings, balance, and his current role in management/promoting — plus a fight night coming up on February 21st at the Fambale Center and why he wants young kids to be able to “see it, feel it, get that emotion” on their doorstep.

Shownotes

• Jason’s early influences: parents as “opposites,” and a grandfather who stayed calm and grounded (“nobody’s killed, it’s all right”). 
  Jason
• First spark for boxing: staying up late to watch big fights; Barrera vs Prince Naseem Hamed and the “goosebumps” moment. 
  Jason
• Local inspiration: seeing success up close (Steven O’Reilly), and why “real life” examples matter. 
  Jason
• Discipline early on: training young, strict structure, and “fear of failing / fear of my father.” 
  Jason
• The identity trap: “Jason quickly, the boxer,” and learning you’re more than one role. 
  Jason
• LA as a turning point: attention, loneliness, tears, and staying away from drink/drugs — with boxing as the anchor.
• Accountability and change: owning mistakes, trying to be better, and living by “is this beneficial… is this right?”
• Boxing mindset: “going to war,” the risks, and how approaching fights changed his personality.
• Holding back in the ring: fear of losing, people-pleasing, and not “letting myself go 100%.”
• First loss and perspective shift: Palm Springs, Venice Beach, and realizing it “wasn’t the end of the world.” 
  Jason
• Life now: routine, mornings (no snooze), purpose shifting, and the transition out of fighting into management/promoting.
• Sponsor mention: Full Circle Roastery “Christmas blend.” 
  Jason
• Upcoming event: first ever professional boxing night on February 21st at the Fambale Center; doing it so young kids can experience pro boxing “on their doorstep.” 
  Jason

Memorable quotes

• “I fucking love boxing.” 
  Jason
• “The biggest turning point in my life was I fucked up a few times…” 
  Jason
• “LA changed me big time… it brought me to the darkest places I’ve ever been in.” 
  Jason
• “There was nights I was in tears crying, just missing home, lonely…” 
  Jason
• “Boxing was my drug… and in a good way and an unhealthy way because it was my only identity.” 
  Jason
• “If you’re not [honest], you’re living a lie.” 
  Jason
• “We have the answers… the answers are inside us.” 
  Jason
• “Nobody else matters because at the end of the day, you’re the only person getting into that ring and you’re putting your life on the line.” 
  Jason
• “I did my absolute best, but… I didn’t just let myself go 100% and be like, ‘fuck this, let’s just have a fucking go at it.’” 
  Jason
• “I want young kids nowadays to be able to see professional boxing on their doorstep… see it, feel it, get that emotion…” 
  Jason

Noël Ellie joins Gavin Meenan on Modern Warrior and shares the “initiations” that shaped her—her mother’s stage four cancer journey, her own diagnoses (fibroid tumors, Lyme disease, mold toxicity), and the unraveling of an 18-year marriage that became a divorce. They discuss self-abandonment, learning to listen to the body and intuition, “being seen” in relationships, why fixing isn’t the same as holding space, and how anger can be expressed with an open heart. Noël also speaks about dating after divorce, values check-ins, integrity as a mirror, and her view on manifestation, including mirror work and affirmations.

Show notes

• Noël’s Ireland trip: co-hosting Sacred Sisters with Caulifs of Moore; time spent in Galway, Dublin, and Scotland 
  Noel
• The “initiations” Noël describes:
  • Her mother’s stage four metastatic cancer and a five-year journey beyond an initial three-month prognosis 
    Noel
  • Noël’s healing journey: over 13 fibroid tumors, Lyme disease, and mold toxicity 
    Noel
• “We’re only as sick as our secrets”: honesty, infidelity, and the removal of secrecy in marriage 
  Noel
• Surgery, plans for a baby, and “giving birth to a divorce” 
  Noel
• Self-abandonment, image-holding, and not knowing what she was “allowed” to want or say 
  Noel
• Eating disorder history and generational patterns 
  Noel
• Parts work / Internal Family Systems and tending younger wounds 
  Noel
• Dating after 18 years and discovering attachment dynamics 
  Noel
• Vulnerability on social media, oversharing, and courage in real-life conversations 
  Noel
• Sensuality, grief, triggers, and projection 
  Noel
• “Guru culture is dead” and teachers being human 
  Noel
• What it means to be “seen” without fixing 
  Noel
• Polarity, containment, and expressing anger with consent and presence 
  Noel
• Growth, values check-ins, and fear of outgrowing a partner 
  Noel
• Separation, dysregulation, compounding life events, and hindsight reflections 
  Noel
• Manifestation, belief, mirror work, and affirmations 
  Noel
• Where to find Noël: Instagram Noël_Ellie, sacredsistersretreats.com, and upcoming class “Alchemizing Anger” 
  Noel

Memorable quotes

• “I’ve been through many, many, many initiations throughout my life.” 
  Noel
• “You have to be your own advocate for your body.” 
  Noel
• “We’re only as sick as our secrets.” 
  Noel
• “My womb literally said, he cheated on you.” 
  Noel
• “Instead of giving birth to a baby, we gave birth to a divorce.” 
  Noel
• “I choose to live an authentic, radiant, liberated life.” 
  Noel
• “May the cycle of suffering end with me?” 
  Noel
• “Dating is the wild wild West when you haven’t dated in 18 years.” 
  Noel
• “Guru culture is dead.” 
  Noel
• “Intimacy, true intimacy, is into me see.” 
  Noel
• “You can say anything to me, as long as it’s rooted in love.” 
  Noel
• “Love is truth. What is truth? Authenticity.” 
  Noel
• “What if it doesn’t end? What if you get closer?” 
  Noel
• “I will never, ever, ever accept breadcrumbs when I give a feast.” 
  Noel
• “We will see it when we believe it.” 
  Noel
• “There’s power of life and death in the tongue.” 
  Noel
• “It is done.” 
  Noel
• “You are glowing. What are you doing?” 
  Noel

In this episode of the Modern Warrior Podcast, host Gavin Meenan sits down with Doireann (“Dern”) O’Connor, a self-described “party child” from a Laois farm, to trace her journey from the youngest of five on a busy family farm to a creative life built around music, performance, and following what actually feels true for her. They talk about growing up surrounded by older siblings with “massive personalities,” discovering a love for singing, dancing and musicals, and the tension between choosing a “pensionable job” in primary teaching and pursuing a more uncertain artistic path.

Doireann shares how moving into a cottage alone during COVID, joining a wedding band, and later travelling solo through Mexico and Colombia helped her “come back” to herself. She talks candidly about giving up alcohol, learning to be fully herself in social situations without it, navigating other people’s judgments, and finding a new level, “neutral” sense of contentment. The conversation also explores dealing with gossip, being consistent without attaching to outcomes, the discomfort of the unknown, and her plans for a new podcast, Dating with Dern, where real single people share their stories about love.

Shownotes

• Growing up on a farm in Laois as the youngest of five, “the mistake of the family” with an eight-year gap to the next sibling
• Being “spoiled” by older brothers and sisters and feeling like the “party child” and “little show pony”
• A creative, slightly “cracked” family: musical, theatrical parents and siblings who are expressive, into music and dance, and running their own businesses
• Balancing encouragement to “do you” with nudges toward a “pensionable job” and “cold hard cash”
• Studying music and dance in college, then primary teaching as a backup route
• Realizing the impact of gossip and other people’s perceptions after leaving college, and how that led her to “dampen down” and “do the norm”
• Breaking out of people-pleasing, deciding “nothing matters, nobody cares” and making decisions not based on others’ opinions
• The importance of being uncomfortable, stepping into the unknown, and “consistency without expectation”
• Leaving teaching during COVID, moving alone into a cottage, being afraid of the dark, and learning to live on her own
• Auditioning for “everything,” joining a wedding and events band, moving to Dublin when others were moving out, and gigging “nonstop” for years
• Feeling she was “ready to move on” from the band, still having the “itch to travel,” and heading solo to Mexico and Colombia
• Giving up alcohol in October, getting “sick of feeling sad” after nights out, and deciding “I can actually not feel like this again”
• Experiencing social occasions, travel, and meeting people completely sober—and realizing she can “do anything now” without alcohol
• Describing life without alcohol as having fewer extreme highs/lows and feeling more “neutral,” where “when there’s a high, you know it’s real”
• Not wanting to be judged differently for not drinking, and preferring people not even realize she’s sober on a night out
• Talking about external validation, attention, and how alcohol can be used to access parts of yourself you’re afraid to own
• Her “eat, pray, love journey” feeling in Mexico and Colombia: rediscovering that she loves talking to people, remembering “who you are,” and seeing people with “nothing” who are deeply content
• Wanting contentment more than constant happiness and not attaching to either happiness or sadness when they arise
• Her fears about plant medicines and drugs that “alter your brain chemistry,” and being afraid they might trigger something in her
• Using time away, sobriety, and travel as a complete “breakdown and buildup” process
• Current projects and what’s next: social media content and launching Dating with Dern, a podcast for single people sharing real stories about love and dating
• Where to find her online: Instagram @OConnorDerren and TikTok @DerrenOC

Memorable Quotes

• “I think you can take the girl out of Leish, but you can’t take Leish out of the girl.” 

  Doireann

• “I was the mistake of the family… eight years later, I’m like, ‘Let’s party.’” 

  Doireann

• “Once a bugger, always a bugger, basically.” 

  Doireann

• “Everything kind of teaches you something. I just don’t believe in leaving anything behind.” 

  Doireann

• “Consistency without expectation… as long as you’re consistent doing something that you enjoy doing and not expecting really anything to happen… things will just naturally happen.” 

  Doireann

• “The unknown, I feel, is where things happen… you need to feel that uncomfortable feeling in order to kind of move forward.” 

  Doireann

• “Nothing matters. Nobody cares. Just do whatever it is you want to do, as long as you’re not hurting anybody else.” 

  Doireann

• “I was too afraid to try because I was too afraid to fail.” 

  Doireann

• “Without alcohol, I’ve just been so productive.” 

  Doireann

• “There’s no extreme lows or there’s no extreme highs really, but you’re just level… neutral. But then when there’s a high, you know it’s real.” 

  Doireann

• “You don’t need anything… and you’re just like, ‘This is grand.’” 

  Doireann

• “I was so sick of feeling sad kind of from alcohol. I just said to myself, ‘I can actually not feel like this again.’” 

  Doireann

• “It was dodgy enough without alcohol, to be honest… adding that on top of it, I was like, I don’t need this now.” 

  Doireann

• “I was so exposed… it was just me there meeting people and then kind of falling back in love with myself.” 

  Doireann

• “I’ve never felt more myself. I’m just like, I actually don’t care anymore. And what you see is what you get.” 

  Doireann

• “I think happiness is an emotion, sadness is an emotion, but just to be content with where you are… and not attach yourself to either one.” 

Gavin Meenan welcomes Ray Rolando back to the studio for a deep, grounded conversation on intuition, presence, service, and the nature of being. Together, they explore how sensitivity, awareness, and breath reveal who we really are beneath distraction and attachment. The discussion moves through faith, karma, past lives, and how to stay centred amid projection, success, and material desire.

🧭 Show Notes

• Reflection on their previous conversation and listener feedback
• Ray’s work facilitating retreats in Wexford and the idea of “listening to the field”
• Learning to notice signs and intuition from childhood
• How presence differs from planning and control
• Gavin’s practice of going to the forest to “sit and be”
• Discussion on stilling the mind and the illusion of control
• The question: “Who’s speaking when you say your own name?”
• Presence, distraction, and metaphors in films and scripture
• The yogi’s statement: “The point of the breath is service.”
• Exploring service, karma, and multiple lifetimes
• Religion, intuition, and the journey from fear to understanding
• The difference between being a human being and being human
• Attachments, loss, and redefining self-worth beyond roles or jobs
• Tracking emotional origins and ancestral programming
• Mirrors, reflection, and neutrality — “not buying into either praise or insult”
• Perfection versus polish, and “moths to flame” as self-realisation
• Letting go of ownership: the Rolex story and attachment to time
• The practice of breathing and returning to the present moment

💬 Memorable Quotes (verbatim from the text)

• “You asked me, what’s next? I don’t really know what’s next.”
• “We come here for deep work.”
• “Sensitivity is often deemed as a weakness.”
• “The power of being instead of doing.”
• “We use thoughts to distract ourselves from ourselves.”
• “They say returning to nature returns us to our own nature.”
• “I wonder what my next thought’s going to be.”
• “Who’s speaking when you say your own name inside your own mind?”
• “The point of the breath is service.”
• “God’s love was delivered with fear — I didn’t understand that messaging.”
• “There’s no wrong way to be spiritual.”
• “Are you a human being, or are you being human?”
• “Imagine your life without it — that’s how you know if you’re attached.”
• “The more you try to own something, the more it owns you.”
• “Start with this — take a breath for three seconds.”
• “Because of that, we’ve forgotten who we are.”

In this episode of the Modern Warrior Podcast, I sit down with James McAuley—a man whose story is one of grit, growth, and radical personal transformation. From the hard edges of addiction to spiritual awakening and self-discipline, James lays it all bare.

We talk about hitting rock bottom, finding hope in unexpected places, and what it really takes to rebuild your life from the ground up. James is real, raw, and deeply reflective—and this is one of the most powerful redemptive stories you’ll hear. Let’s get into it.

Episode Summary – Key Points 

• James came in with zero filters—and I loved that about him. From the first minute, he was open about the chaos, the addiction and the shame that marked his younger years.
• He spoke about how easy it was to get pulled into that life when there’s no direction, no belief, and no one holding you to a higher standard. By his teens, he was lost—on the streets, in trouble, and spiraling fast.
• What stood out was his humility and hunger for change. He didn’t romanticise his recovery. He was brutally honest about how hard it is to start again when you feel like you’ve already ruined everything.
• He found his way back through structure, faith, and fitness. He talked about how the small daily wins—getting up early, training, journaling—started to rebuild the trust he’d lost with himself.
• James was big on gratitude, and not in a cliché way. He’s genuinely thankful for what most people overlook: peace, presence, clarity, his son, his second chance.
• We explored how men often numb out rather than reach in. James believes the antidote is connection—to yourself, to a purpose, and to something higher than ego.
• His story is a reminder that recovery isn’t just possible—it’s powerful. And that discipline, honesty, and service are the real markers of success—not what’s in your bank account.
• I left this conversation feeling more grounded, more grateful, and more inspired to own every part of my journey—just like James is doing with his.

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.