In this episode, I sit down with Deirdre Culbert, a highly experienced humanistic and integrative psychotherapist, certified by both the Irish Association of Humanistic and Integrative Psychotherapy (IAHIP) and the Irish Association for Counselling and Psychotherapy (IACP).

Deirdre brings over 20 years of experience in the multinational technology sector, giving her a unique perspective on the mental and emotional challenges faced by professionals today—especially around burnout, work-life balance, and managing stress in high-pressure environments.

We explore:

• How burnout develops and why it’s more than just “being tired”

• Practical tools to regulate your nervous system during stressful times

• The role of self-awareness in building emotional resilience

• Why workplace culture can either fuel or fight burnout

• How leaders can support their teams through empathy and understanding

• The importance of recognizing life transitions and seeking support early

Deirdre’s person-centered approach draws on Psychodynamic Therapy, Gestalt Therapy, Object Relations Therapy, and Body Psychotherapy—tailored to each individual’s needs. Throughout our conversation, she shares compassionate, actionable advice that listeners can apply right away, whether you’re a professional under pressure, a leader supporting a team, or someone navigating personal challenges.

This episode is packed with insights for anyone who wants to better understand themselves, manage stress, and foster recovery in both life and work.

Connect with Deirdre:
🌐 www.deirdreculbert.com (replace with actual link)

In this powerful episode, I sit down with global consultant Alan O’Neill, founder of Kara, a leading expert in organizational change and high-performance culture. Alan brings decades of experience helping businesses navigate transformation while staying true to their core values.

We dive into the "golden thread of culture" – that often invisible, but essential element that connects purpose, people, and performance within every successful organization.

Whether you're a business leader, manager, or part of a team navigating change, this episode offers practical insights on how to align strategy with culture to drive long-term results — without burning people out in the process.

💡 In this episode, we cover:

• What culture really means — beyond slogans and posters

• The golden thread: how culture connects strategy, leadership, and performance

• Why recovery and reflection matter just as much as productivity

• How to support people through organizational change

• Common pitfalls companies face during transformation

• Alan’s real-world experience with brands like Harrods and Primark

• Actionable takeaways for leaders looking to build high-performing, resilient teams

🔗 Learn more about Alan’s work at Kara.ie

The Sleep & Health Podcast is proudly sponsored by Zenflore Calm & Precision Biotics.

🎧 Available now on Spotify, Apple Podcasts, and all major platforms.

In this fascinating episode, I’m joined by Donncha Phelan, founder of Active Body Clinic and a leading specialist in Vagus Nerve Regulation.

We explore the powerful role the vagus nerve plays in regulating stress, recovery, digestion, sleep, and emotional wellbeing — and why it's often the missing link in both physical and mental health.

Donncha breaks down:

• What the vagus nerve actually is — and why it matters

• Signs your nervous system might be stuck in "fight or flight"

• Simple, practical ways to activate the vagus nerve daily

• How vagal tone affects pain, anxiety, inflammation, and even burnout

• The link between trauma, tension, and nervous system dysregulation

Whether you're an athlete, a shift worker, a parent, or someone dealing with chronic stress — this episode is full of insights to help you better understand your body and build real resilience from the inside out.

🧠💪 Calm your system. Improve recovery. Feel human again.

In this episode I speak with author, expert and menopause advocate Catherine O Keefe. Catherine is a trailblazer in breaking the silence around menopause and helping both individuals and organizations navigate this life stage with clarity and confidence.

We talk about the real impact of menopause on energy, sleep, mood, and performance — and why this conversation matters just as much at home as it does in the workplace. Catherine also shares incredible knowledge on hormonal shifts, what you can do to manage these and what to discuss with your doctor.

Whether you're going through menopause yourself, supporting someone who is, or leading a team — this is an episode you won’t want to miss.

In this powerful first episode, we dive into how to hack your brain for better sleep, calm anxiety, and take back control in a world full of distractions.

Whether you're battling busy thoughts at bedtime or looking for practical ways to boost mental clarity and rest — this one’s for you.

🧠💤 Mindset, sleep, performance — it’s all connected. And Keith breaks it down like never before.

🎧 Now streaming on Spotify, Apple & everywhere you get your podcasts.

What we Drink

In this week’s episode I delve into the world of coffee, tea, alcohol, energy drinks and look at how our choices can have powerful effects on our health. That can be very health protective or very destructive for our health and sleep.

What’s right for me?
Do you have the "coffee gene"? Find out what your tolerances are. I help you develop the best strategy for you. As an avid coffee lover, I teach you how much and when is the best time for coffee, we also talk about the multiple benefits of Tea and Cacao and other drinks.

I wanted to use the space here to cite a vast body of research papers to back up all the claims either positive or negative. Please leave your comments or questions as always!

Energy Drink Studies

1. Higgins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: content and safety. Mayo Clinic Proceedings, 85(11), 1033-1041.
2. Shah, S. A., Szeto, A. H., Farewell, R., Shek, A., Fan, D., Quach, K. N., ... & Bhattacharyya, M. (2016). Impact of high volume energy drink consumption on electrocardiographic and blood pressure parameters: A randomized trial. Journal of the American Heart Association, 5(9), e002051.
3. Fletcher, E. A., Lacey, C. S., Aaron, M., Kolasa, M., Occiano, A., & Shah, S. A. (2017). Randomized controlled trial of high-volume energy drink versus caffeine consumption on ECG and hemodynamic parameters. Journal of the American Heart Association, 6(5), e004448.
4. Howard, M. A., & Marczinski, C. A. (2010). Acute effects of a glucose energy drink on behavioral control. Experimental and Clinical Psychopharmacology, 18(6), 553.
5. Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology, 13(1), 71-88.
6. Watson, E. J., Coates, A. M., Banks, S., & Kohler, M. J. (2015). Total sleep time remains reduced more than 4 days after a single night of sleep restriction. Journal of Sleep Research, 24(5), 548-554.
7. Narain, A., Kwok, C. S., & Mamas, M. A. (2016). Soft drinks and sweetened beverages and the risk of cardiovascular disease and mortality: a systematic review and meta-analysis. International Journal of Clinical Practice, 70(9), 791-805.
8. Malik, V. S., Pan, A., Willett, W. C., & Hu, F. B. (2013). Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(4), 1084-1102.
9. Clauson, K. A., Shields, K. M., McQueen, C. E., & Persad, N. (2008). Safety issues associated with commercially available energy drinks. Journal of the American Pharmacists Association, 48(3), e55-e63.
10. Marczinski, C. A., & Fillmore, M. T. (2014). Energy drinks mixed with alcohol: what are the risks? Nutrition Reviews, 72(suppl_1), 98-107.
11. Curran, C. P., Marczinski, C. A., & Fagerstrom, E. (2021). Prevalence and characteristics of energy drink consumption in a college sample. Journal of American College Health, 69(3), 254-261.

Cacao Study -Cosmos Study
Sesso HD, et al; COSMOS Research Group. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial. Am J Clin Nutr. 2022 Jun 7;115(6):1490-1500. doi: 10.1093/ajcn/nqac055. PMID: 35294962; PMCID: PMC9170467.

Green Tea
Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins. Int J Mol Sci. 2020 Mar 4;21(5):1744. doi: 10.3390/ijms21051744. PMID: 32143309; PMCID: PMC7084675.

Snoring!
Snoring can have a very powerful and negative effect on our sleep, our lives and our relationships! The most important part of the episodes is looking at prevention and treatment of snoring:

Snoring Prevention

1. Lifestyle changes

To treat your snoring, your doctor likely will first recommend lifestyle changes, such as:

· Losing weight -weight loss

· Avoiding alcohol close to bedtime

· Stop smoking

· Treating nasal congestion

· Avoiding sleep deprivation

· Avoiding sleeping on your back

· Elevate the head of your bed

· Nose breathing to give more integrity to nasal tissues

· Get checked for nasal polyps.

2. Oral Exercises

What are these? These are exercises for your tongue, mouth and neck muscles that will strengthen them and prevent them from falling back your throat at night while you sleep.

Link: https://www.youtube.com/watch?v=Iqhts06WECQ

3. Airway Openers - Oral appliances.

Oral appliances are form-fitting dental mouthpieces that help advance the position of your jaw, tongue and soft palate to keep your air passage open. There 2 types really, one is called a mandible advancement device and the other holds the tongue in place.

4. Mouth Taping

Some people use Buteyko breathing to manage asthma symptoms and other respiratory problems, but it also has its own risks and safety precautions that people should consider.

When Should You See a Doctor About Snoring?

Many instances of snoring are benign, but it is important to talk with a doctor if there are signs of potential sleep apnoea:

· Snoring that occurs three or more times per week

· Very loud or bothersome snoring

· Snoring with gasping, choking, or snorting sounds

· Obesity or recent weight gain

· Daytime drowsiness

· Lack of focus or mental sharpness

· Morning headaches and congestion

· High blood pressure

· Nighttime teeth grinding

· Frequent nighttime urination

Sleeping pills may aggravate snoring associated with sleep apnoea by depressing the respiratory system and increasing light sleep at the expense of REM sleep.

So lets summarize our pathway forward

1. An amazing set of ear buds that eliminate noise -I’ve recommended -flare audio -titanium

2. Lifestyle -smoking, drinking, congestive issues, weight loss

3. Oral Exercises -this is about strengthening the integrity of the tissues in the neck.

4. Airway openers -physically opening the airway to allow more air through the airway. Mandible devices, tongue holders

5. Mouth Taping – definitely worth a go

6. Social elements -may have to move bedroom.

This one is simple -The Racing Mind -just lay back, relax and let go of the day.

This episdoe is a very practical one, it is a meditation for those of you with a racing mind. You are the only one capable of changing that, of retraining that racing mind.

No more description, only one instruction -listen to this every night for 6 weeks and your mind will be a much calmer, more peaceful and serene place to be.

Enjoy!