15. How to Use Your Breath to Calm Stress, Sleep Better and Build Resilience | Níall O Murchu, Breathwork Expert

18. Bonus: Five Expert Moments That Will Change How You Think About Wellness

In this special Season 2 compilation episode of The Wellness Script, Lauren revisits five standout moments from the season - all centred around one idea: maybe wellness is not about pushing harder, but learning to understand what your body actually needs. Featuring Tom Coleman on feeling wired but tired, Vanessa Ogbonna on chronic illness and the pressure to push through, Níall Ó Murchú on breath and regulation, Dr Bronagh Keane on whitening and oral health, and Feebee Foran on the grounding power of nature. This is your Season 2 reset - a reminder to slow down, listen in, and come back to the basics of feeling well. The Wellness Script Season 2 is sponsored by Sona, Ireland’s leading supplier of nutritional supplements to pharmacies nationwide. Links & Resources Follow The Wellness Script: Instagram: https://www.instagram.com/wellnessscriptpod/ TikTok: https://www.tiktok.com/@wellnessscriptpod Guests featured in this episode: Tom Coleman: https://www.tomcoleman.ie/ Vanessa Ogbonna: https://www.instagram.com/heyitsmenesser/ Níall Ó Murchú: https://www.instagram.com/breathewithniall/ Dr Bronagh Keane: https://www.instagram.com/drbronaghkeane/ Feebee Foran / Forager: https://www.instagram.com/forager.ie/

17. Learning to Stop: Vanessa Ogbonna on Chronic Illness, Identity & Life After Professional Football

Episode Description: This week on the Wellness Script podcast, we're joined by Vanessa Ogbonna - content creator, TV presenter, former semi-professional footballer, public health graduate, and one of the most refreshingly honest voices in the wellness space right now. Vanessa is known to many from winning The Traitors Ireland, but her story goes so much deeper than that. After getting Covid in January 2021 during pre-season, Vanessa began experiencing symptoms that would eventually lead to a diagnosis of lupus - an autoimmune condition - as well as sports-induced asthma. All while filming, playing football, and pushing through in true athlete fashion. Her body, eventually, had other ideas. In this conversation, we get into what it really looks like to navigate wellness with a chronic illness, why Vanessa draws such a clear distinction between fitness and wellness, and how losing her identity as a footballer forced a massive - and ongoing - reinvention. This one is packed with honesty, insight, and plenty of moments that will resonate whether or not you've ever kicked a ball in your life. In this episode, we cover: * What wellness actually means to Vanessa right now - and why it changes with each season of life. * Her lupus diagnosis, and how she pushed through symptoms for far too long * The difference between fitness and wellness (and why that distinction matters) * Identity loss after leaving professional sport, and the long road to acceptance * Growing up as an athlete and performing for love vs. performing for joy * What it means to fundraise and train for the Dublin City Half Marathon with a chronic illness * Anti-inflammatory eating, gut health, alcohol, and why she keeps it practical - not perfect * Representation in healthcare, women's health in Ireland, and why she chose public health * Why community is now a core part of her wellness philosophy * Her advice for anyone navigating health challenges, career pivots, or big life transitions Our SponsorThis episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.⁠⁠⁠https://bit.ly/wellness-script⁠⁠⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbU11QmtQeXN6Qm4xNk1KZ3dFVEZlMFhOSjVwUXxBQ3Jtc0tsaDlEU1Rja3BXYnlJRDdYaDVYNFpIZzI4TmVXSEZ4R2xWY3FjcTBMdm9RUjFwaXlMYXRrNkxwTWJSeW0yRjUxVjQtbmdZYkhGeERISEphdGs0TzVsZXp2YnltWjcxNEVDSERkN2dvVlY3dzYyRnJBQQ&q=https%3A%2F%2Fbit.ly%2Fwellness-script%E2%81%A0%E2%81%A0%E2%81%A0&v=5f2n1hMjV5g] Resources & Links: 🔗 Find Vanessa: * Instagram: https://www.instagram.com/heyitsmenesser/ * TikTok: https://www.tiktok.com/@heyitsmenesser * LinkedIn: linkedin.com/in/vanessa-ogbonna-687267131 🔗 Mentioned in this episode: * Lupus Ireland [https://www.lupusireland.ie/] — Support and information for people living with lupus in Ireland * Plan Ireland [https://www.plan.ie/] — The charity Vanessa is fundraising for via the Dublin City Half Marathon * Dublin City Half Marathon [https://www.kbcdublinmarathon.ie/] — Registration and info * WHO Definition of Health [https://www.who.int/about/governance/constitution] — Referenced at the top of the episode 🔗 Topics discussed: * Lupus (Systemic Lupus Erythematosus / SLE) — HSE Info [https://www2.hse.ie/conditions/lupus/] * Sports-induced / Exercise-induced asthma — Asthma Society of Ireland [https://www.asthma.ie/] * Anti-inflammatory eating — Harvard Health: Anti-Inflammatory Diet [https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation] * The Traitors Ireland (TV show)

16. Beating Burnout & Overwhelm: The Simple Nature Reset with Feebee Foran

This week on The Wellness Script, Pharmacist and host Lauren O'Reilly is joined by the wonderful Feebee Foran - herbalist, forager, and founder of the natural skincare brand Forager. Feebee's energy is infectious, and her deep love of the land, traditional wisdom, and the plants that grow around us will have you looking at your daily walk in a whole new way. 🎯 What You'll Take Away * How to use nature as a free, accessible tool for calming an overthinking mind * A simple framework for building a grounding daily ritual - even if you're busy or live in a city * Why getting your hands in the soil changes your mood (and Feebee's story of healing through grief) * What foraging actually is, and how to start safely (her 5-plants-at-a-time rule) * The fascinating oral history of the "wise women" who passed down plant wisdom for generations * How to reframe the "weeds" growing around you — daisies, dandelions, nettle, chickweed * A pharmacist and herbalist unpack the "toxic beauty" myth and why scaremongering isn't helpful * How to bring green into any home - apartment, rental, or windowsill * A life-giving mindset shift: trust that growth is happening, even when you can't see it yet *Our Sponsor*This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.⁠⁠https://bit.ly/wellness-script⁠⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbWMwX3dWTzlnajR6Z2VxQ0FsYjVlQTYtQ1RwQXxBQ3Jtc0ttZXpHUkZibi1XUHU1OTVEbk9IbmU4UzY3Rlh2Tm1ZdThZRDBPS3A2LXotWFRSLVlMb25sTXlnV24yZ2ZSRGhvTVdRVmd4aEFtalZqSW1EUXNyTkk0a1VZYzhBaUc1VWsxOENKZFZYRlV5dks5ZXExVQ&q=https%3A%2F%2Fbit.ly%2Fwellness-script%E2%81%A0&v=tRfgH5G8GM8] 🔗 Resources & Links Mentioned * 🌼 Forager Skincare — Feebee's natural skincare brand, stocked in 100+ stores in Ireland, 12 in the US, and launching in the UK: https://www.forager.ie/ Follow Feebee https://www.instagram.com/forager.ie/ https://www.instagram.com/feebatron/ Follow The Wellness Script: * 📸 Instagram: instagram.com/wellnessscriptpod * 🎵 TikTok: tiktok.com/@wellnessscriptpod * Courses with Feebee: https://www.froe.ie/book-a-course/ * 🌱 Daisies (Bella perennis) — sometimes called the "poor man's arnica" and traditionally used in soothing balms for bruises and skin * 🌿 Chickweed — traditionally used in balms for dry, irritated skin * 💛 Dandelion — a long-valued plant in traditional herbalism, historically cultivated for its leaves, roots, and flowers * 🍃 Nettle — nutrient-dense and traditionally used in tonics and topical preparations * 🌾 Easy-to-grow kitchen garden picks: mint, lemon balm, chamomile, rosemary, thyme, peas, kale, spinach, potatoes * 📚 Doctrine of Signatures — the traditional herbalist concept that a plant's appearance hints at how it can be used * 🍄 The Yew tree — a fascinating example of how nature inspires modern medicine (source of compounds used in chemotherapy) * 🐕 Borrow a dog, or find a walking buddy — Feebee's favourite daily nature ritual Disclaimer: This episode is for informational and educational purposes only and is not intended as medical advice. The views shared by guests are their own and do not replace guidance from your doctor, pharmacist, or other qualified healthcare professional. Always consult a healthcare professional before making changes to your health routine, starting any new practice, or if you are pregnant, breastfeeding, taking medication, or managing a health condition. Never forage, consume, or apply any wild plant unless you are 100% certain of its identification and safety. If this conversation gave you a little nudge to step outside today, share it with a friend who could use a breath of fresh air. Subscribe, leave a quick review, and come say hi on Instagram and TikTok - I'd love to hear what resonated with you.

15. How to Use Your Breath to Calm Stress, Sleep Better and Build Resilience | Níall O Murchu, Breathwork Expert

In this episode of The Wellness Script, Pharmacist Lauren O’Reilly MPSI is joined by Níall O Murchu, breathwork expert, former international athlete, and best-selling author, for a powerful conversation on why the way we breathe can shape how we feel, think, sleep, and respond to stress. Níall shares how severe childhood asthma first made him aware of the breath, how that evolved through sport, Shaolin training, yoga, and years of teaching, and why breathwork remains one of the simplest and fastest tools for regulating the nervous system. From mouth breathing and sleep quality to long exhales, cold exposure, and building resilience in modern life, this episode is a practical masterclass in using the breath as a daily tool for calm, recovery, and presence. * Níall O Murchu’s journey from severe childhood asthma to becoming a leading voice in breathwork * Why the breath is one of the fastest tools we have to calm stress and regulate the nervous system * How modern life, pressure, and habit can lead to mouth breathing, poor sleep, and low-level anxiety * A simple breathwork practice to use in traffic, before meetings, or in stressful moments: long, slow exhales * The role of nose breathing, yoga, and mouth taping in retraining healthier breathing patterns * How to use cold exposure as a tool for resilience, recovery, and presence - without overdoing it * Why stress itself is not always the problem — but staying stuck in it can be * Níall’s books, app, and practical tools for bringing breathwork into daily life **Our Sponsor**This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.https://bit.ly/wellness-script [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa1VpUWVNQnFBREFXNkJzLXhRUmVzakRsWTJmd3xBQ3Jtc0ttVnF2TEZCOW9tcGhhV0tjZzMxTExRSkh0Z3RBWjgwR1FKSjNSbEVRR3lLTVRSLUFTN2NrNUlQUDNEalBQblJHWWN0OEtXcDVfTnJlSnl4TE9MTFZoSEZYZFBVQ2c0OWNhM2dxUGdsNm5pUVdCdS1LTQ&q=https%3A%2F%2Fbit.ly%2Fwellness-script&v=YtnMyYAr0cM] Links and Resources: * Breathe with Níall: https://www.breathewithniall.com/ * Follow Níall: https://www.instagram.com/breathewithniall/ * The Blissful Breath by Níall O Murchu (Book) * The Power of Cold by Níall O Murchu (Book) * Breath by James Nestor * Naze Nose Strips (not affiliated but mentioned): https://www.nazestore.com/ * Susanna Søberg and her cold exposure research summary referenced in the episode: https://pubmed.ncbi.nlm.nih.gov/34755128/

14. PCOS, Endometriosis & Fertility with Dietitian Emer O'Driscoll

In this episode of The Wellness Script, Pharmacist & Host Lauren O’Reilly is joined by Emer O’Driscoll, Senior Women’s Health Dietitian, fertility nutrition specialist, and intuitive eating counsellor, for a practical and compassionate conversation on PCOS, endometriosis, fertility, inflammation, blood sugar balance, and healing your relationship with food. Together, they break down how these conditions differ, how they’re diagnosed, and why so many women are left trying to piece together advice from the internet before getting the right support.They also explore what nutrition can realistically do to help, why there is no one-size-fits-all diet for either condition, and how simple foundations like eating regularly, slowing down while eating, supporting digestion, and looking at stress, sleep and movement can make a meaningful difference. The episode also touches on fertility, misinformation, and why a more personalised, weight-inclusive, intuitive approach to food can be far more helpful than restrictive diet rules.***Our Sponsor***This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.https://bit.ly/wellness-script In this episode, we cover:The difference between PCOS and endometriosis, and why they’re often confusedHow PCOS is diagnosed using the Rotterdam criteria Why endometriosis diagnosis can be more complex and often takes time The role of inflammation in both conditions, and how nutrition may help support symptom management Why blood sugar balance matters, particularly for PCOS The importance of eating regularly and not skipping mealsHow stress, sleep, movement and diet all interact in fertility and hormonal health Why “unexplained infertility” may deserve a deeper look What intuitive eating actually means, and how it can help you reconnect with your bodyWhy personalised support from a qualified professional matters more than generic advice onlineResources mentioned:Intuitive Eating by Evelyn Tribole and Elyse ReschEmer O’Driscoll:On Instagram: https://www.instagram.com/succeed_dietitian/Emer's Clinic Details: https://www.blackrockhealth.com/treatments-procedures/dietetics-nutrition/ms-emer-odriscollDisclaimer: This episode discusses PCOS, endometriosis, fertility, and nutrition for general educational purposes only. It is not intended to diagnose, treat, or replace personalised medical care. If you are concerned about your symptoms, cycle, fertility, or diet, please seek advice from your GP, pharmacist, dietitian, or specialist healthcare professional.