Flip The Script: Recent Episodes
Conor O'Keeffe
Hosted by Conor O'Keeffe, a diverse podcast covering everything from life and well-being to music, comedy and history.
In this episode I talk with Christopher Connolly who is quite open about his battles with addiction and his new found life surrounded by health, family and love.
In this hair-raising episode of Flip the Script Chris describes some of the almost unimaginable times while under the influence of drugs and alcohol: from fleeing the country to finding himself homeless on the streets of London and m uch more.
Chris is a true example of someone who made a promise to himself to lead a better life for himself and the ones he loves, and has met addiction head on while inspiring others (including me) in the process.
Peace and love, Con
In this episode I chat with renowned Irish artist Al Maser. In this very interesting conversation with Al we chat about how he came to be interested in art, who he was influenced by and how becoming a father has changed his perspective on life.
To anyone who has a dream to make their passion into a career, Al has an incredibly humble and sincere way of talking about how he became the man he is today. It will surely give fodder for thought to many who are unsure of what to do.
Peace and love, Con.
In this episode I chat with Nutritional Therapist Aisling Fox about women's health and fertility.
One thing to flag with listeners from the get go is that this is a very interesting episode for both men and women. I found this chat incredibly interesting from a professional point of view having female endurance clients and having a female partner.
As always thank you to Ethos for supporting the podcast and you can get 20% off their amazing products with the discount code FTS20 - https://www.weareethos.com/shop/
Peace and Love, Con.
In this episode I talk to my good friend Pat Divilly. Pat is a Men's Work specialist and facilitator, Author, Brazilian Jiu Jitsu Player and much more.
In this episode we talk through the area of Mens Work and what that means. Pat also gives some very practical tips on how you can identify your needs and gain self awareness which can help you navigate through life.
Also, our sponsor Ethos have given me a discount FTS20 for 20% off across their range! I use the REST drops and REPAIR balm to help me recover between sessions - https://www.weareethos.com/shop/
Enjoy. Peace and love, Con.
In this live episode of the podcast I once again chat with the amazing clinical dietitian and endurance nutrition expert Evan Lynch. We cover everything from how to carb load and how much you actually need to consume to how best to fuel, hydrate and caffeinate for your next marathon or race. We take questions from the audience where we look at everything from electrolyte balance to protein intake for athletes. A must listen for any endurance athlete! Peace and love, Con.
In this episode I chat with Zak Moradi who fled his home country of Kurdistan of Iraq in 2002 to Ireland.
He talks about growing up on a refugee camp in Saddam Hussein's Iraqi regime and how that compared to life in Carrick - on- Shannon in county Leitrim when he first arrived in Ireland. Zak gives a great insight into Kurdish history and indeed the history of Middle Eastern politics in general.
Please give any feedback in the comment section of the pod, all we seek to do is improve. Peace and love, Con.
(Trigger Warning - Grief and the loss of a child is discussed in this episode)
In this episode I have an emotionally conversation with Keith Russell who is an Ultra Endurance athlete who holds the Irish Last On Standing title after running for 89hrs and a distance of 597km. We also talk about one of the main factors that led Keith to start running, his daughter Alanna who sadly passed away in 2017.
Keith is truly an amazing man and has given nothing but inspiration to those who have come across him.
Peace and love, Con.
In this episode I chat about running my 5 50k runs in preparation for the Kerry Way Ultra and all of the lessons I learned during those runs. I also talk about the Kerry Way Ultra Race itself. I talk about key nutrition principles and race tactics that enabled me to run my perfect race on race day.
Any runner or indeed ultra runner is sure to take something from this episode.
Peace and love, Con.
In this episode I chat with Mel McDermott - Founder of Irelands Largest Womans Only Outdoor Communities Galz Gone Wild and Mams Gone Wild. She also happens to be my wife! In the episode I chat with Mel about her life growing up, struggling with depression and finding solace in the out doors, how she sought to share her passion with other women in setting up GGW, how we met, how our relationship has been forced to grow and change with the arrival of our first child, marriage and much more. Enjoy. Peace and love, Con.
In this episode I talk to renowned Irish Ultra Runner Ricki Wynne. Ricki has been a great inspiration in the way he attacks life and Keeps Showing Up for himself every day. We chat running, self accountability and never letting perceived shortcomings get in the way of your passions. Enjoy! Peace and love, Con.
In this episode I chat with my coach and long time friend Donncha Long about the sub 3 hour program that both he and I used for the Cork City Marathon. I missed out by 51 seconds but Donn smashed it running 2:56! We also chatted about Ironman as Donn is a certified Ironman coach. We talked sea swimming skills, transitions and how to make the most of your training on a bike. And of course we talked Ultra as both of us gear up to Kerry Way Ultra Full 200km race in September. Peace and love, Con.
In this episode I follow on from the first part of this podcast where I discussed my experience of becoming a father. I discuss how it is okay for fathers not to know everything all of the time, how the dynamic of mother/baby relationship can effect a father and much more. I hope that fathers, expecting fathers and non fathers can take something from the episode. Peace and love, Con.
In this episode I talk about the history of NY Hip Hop starting from the formation of break beats and break dancers, the evolution of DJ's and MC's and the driving factors behind the success and down fall of New York Hip Hop and its revival in the mid 1990's. Grab a pen and paper for this episode as I list off mant songs and albums for you to check out. The episode ends at NY Hip Hop in 1995 and a future part 2 episode will continue from that point to the 2000's and beyond. Peace and love, Con.
In this episode I talk to Owen Feeney about his practice of Athletic Therapy and injury prevention and rehabilitation. Peace and love, Con.
In this episode I chat about injury and illness and how these things can sometimes ground us to a halt when we are trying to achieve a goal. I chat about how I deal with them in a way that allows me to retain fitness and I also discuss how much fitness you actually lose when not training and I think you'll be pleasantly surprised. Peace and love, Con.
In this episode I chat to clinical dietician and endurance nutrition expert Evan Lynch. We discuss the most important things to keep in mind when seeking to maintain a healthy weight and relationship with food and we also discuss nutrition for endurance athletes. Peace and love, Con.
In this episode I talk about some mental cues to use when you're in your own head during something hard - be it a presentation, an interview or a tough training session. Peace and love, Con.
In this episode I chat about the difference between the "goal" mindset and the "growth" and how they can each play a part in the achievement of what we set our sights on. I have had a goal orientated mindset in certain times throughout my life but I felt it didn't allow me the flexibility necessary to gain a better understanding of myself. Peace and love, Con.
In this episode I talk about changing my body composition for better sporting performance and how I am doing it sustainably with my mental well being in mind. I think the modern day view on fat loss has plainly gotten out of control. I'll discuss this topic more in coming podcasts. Peace and love, Con.
In this episode I give a speak peek into my new YouTube page - Cons Lanky Life. I discuss consistancy in diet and training, particularly in diet on my road to a sub 3 hour marathon. Peace and love, Con.
In this episode I discuss my experience of becoming a father and I also discuss how my own internal mental health practices have informed how I've reacted to this major life change. Peace and Love, Con.
In this episode I discuss the end of PROJECT32 and many other facets of life. Peace and love, Con.
In this episode I talk about day 31 - Waterford. The penultimate marathon of the project. Peace and love, Con.
In this episode I talk about day30 - Wexford. We're in the thirties baby. Peace and love, Con.
In this episode I chat about day 25 - Limerick. I'm beginning to realise the power of PROJECT32. Peace and love, Con.
In this episode I talk about day 24 - Clare. Another great day where all I had to do was run. Which I love doing. Peace and love, Con.
In this episode I chat about day 22 - Laois. I also talk about body confidence and my own thought pattenrs throughout PROJECT32. Peace and love, Con.
In this episode I talk about day 20 - Offaly. Bog, Friends and Lovely chats. Peace and love, Con.
In this episode I talk about day 17 - Meath. We had so many wonderful people join in on the run today it was incredible. I felt like a lanky Forest Gump. Peace and love, Con.
In this episode I chat about day 16 - Cavan. We beat the sun, stayed in the shade and chatted to good mates. Peace and love, Con.
In this episode I talk about day 15 - Longford. We rose early and tried to get the jump on the sun. We again received amazing support and love. Peace and love, Con.
In this episode Ichat about day 14 Roscommon. More lessons learned to take forward to the next 18 days. An injur comes back to remind me that this is a loooong project and to keep focused. Peace and love, Con.
In this episode I talk about day 13 - Leitrim. We parked in the wrong car park, Made wrong turns and it was hella hot. Peace and love, Con.
In this episode I chat about day 12 Mao - more kindness and love from everyone towards the whole PROJECT32 crew. Peace and love, Con.
In this episode I talk about day 10 - Sligo. What a tremendous day from start to finish. Yet again seeing the beauty of humanity. Peace and love, Con.
In this episode I chat about day 10 - Fermanagh. I'm getting stronger. The vest is getting lighter. Discipline. Patience. Humility. One day at a time. Peace and love, Con.
In this episode I talk about day nine of PROJECT32 - Monaghan. Because of a partial greenway closure I had to shuttle up and down a 16km stretch of the greenway which was okay but not ideal. All in all though I enjoyed todayy and was yet again reminded of the kindness of human beings. Peace and love, Con.
In this episode I give a brief update on whats been going on in Project32 of late. Peace and love, Con.
In this episode I talk abnout my Tyrone marathon. Today we had the most wonderful human interactions. We are incredibly thankful. Peace and love, Con.
In this episode I talk about day 6 - Donegal. I was reminded yet again that it is so important to act straight away if something doesn't feel right. Just like with our mental health. Peace and love, Con.
In this episode I talk about day 5 - Derry City Clipper Quay. I really got to see the massive team effort this has been since day one. I am so full of love and so loved. I feel blessed. Peace and love, Con.
In this episode I talk about Day 4 of PROJECT32 - ANRTIM - COAST ROAD. It was a truly amazing day where lots of lessons were learned and relearned. Always listen to the body and stay in tune with your inner workings. Peace and love, Con.
In this episode I talk about Day three of Project 32. The wonderful interactions I had with locals, how I felt before, during and after and how I feel about the project in general. Peace and love, Con.
In this episode I talk about day 2 of PROJECT32. We have received some amazing generosity and compassion from everyone in the two days we've been on the road. Another day down. Thank you all. Peace and love, Con.
In this episode I chat about how I felt leading up to PROJECT32, how the day went and what tomorrow brings. Thank you all for the continued support. Peace and love, Con.
In this episode I chat with Dan from Prymal Productions about the challenges I have faced in the three years running up to the beginning of PROJECT32, why I decided to do it in the first place and how I'm feeling about the impending challenge just around the corner. Peace and love, Con.
In this episode I speak about far more than just his time on Hell Week with Karl Swan. I find Karl to be an incredibly interesting individual and he's had a journey that mirrors my own in many ways. He struggled with self doubt and negative self talk but he is a perfect example of what self work and self love can achieve. Peace and love, Con.
In this episode I chat with Recruit #22 Jason Kane about his time on RTE Special Forces: Ultimate Hell Week. I thoroughly enjoyed our conversation as we talked through Jay's time on the show. His interaction with the DS, other members of the recruits and the introspection and thoughts Jay had throughout the show and beyond. I was really impressed at the level of introspection that Jay had and just how clued in he is in general. I hope you enjoy and if you do please share and give feedback. Peace and love, Con.
In this episode Dan and I breakdown episode 3 of Special Forces: Ultimate Hell Week in which I am known as #11. We talk about claustrophobia and the event consisting of squeezing through the pipe. We discuss the timed march in detail and give some inside scoop on what took place. And we also discuss the rabbits and my interrogation by DS Ray Goggins and Bob Stafford. Enjoy. Peace and love, Con.
In this episode of the podcast I invite Dan from the Prymal Productions Studio onto the podcast to do a breakdown of episode 1&2 of Special Forces: Ultimate Hell Week where I am Recruit #11. I go through my experience of HW so far and I expand on some of the events we have done such as Hand-to-hand combat and Scratch. Listen, enjoy and give feedback. Peace and Love, Con.
In this episode I chat with the incredible Ellen Keane who is a 4 time Paralympian, including a Gold Medal finish in Tokyo 2021. In this episode we delve a little deeper to find out how she sees her life in swimming, how much of her identity is tied up in being a swimmer and how she has managed to stay at the top level for so long without burning out and drifting away from it. What I got from the episode was that Ellen really is only coming into her own as a swimmer and a woman. Enjoy. Peace and love, Con.
In this episode I chat with Forensic Psychologist Dr. Ríoghnach O'Leary. We discuss the psychological profile and background of sexual offenders, what might lead someone to commit sexual crime and we also discuss how reducing the stigma associated with sexual offenders would lead to fewer reoffenders. I came into this conversation with my own judgements on who a sex offender was and through listening to the knowledge and experience of Ríoghnach it has given me food for thought on the subject.
Peace and love, Con.
In this episode I chat with Paddy Douglas, the man who knocked me unconscious in a Muay Thai Irish Title Fight in 2013. Since then I have done nothing but admire Paddy following his journey to find a better understanding of Self. We chat about Self Sabotage, Affirmations and the ideas that the goals you want to achieve have already happened you just haven't experienced them yet! Peace and love, Con.
In this episode I chat with Greg O'Keeffe (My Dad). We chatted about his life, some amusing and interesting times from his childhood and about being a soldier for almost 40 years. And how he pulled himself from the darkness of existential crisis after retiring from the army in his mid fifties.
In this episode I chat about the conversation I had with my father on the Podcast (out next week) and how a mushroom trip I had informed me as to how I should conduct the interview. I also discussed how crows are the gangsters of the bird world. Peace and love, Con.
In this episode I chat about things that I find funny about spending habits and supermarkets. I also talk about how I have used the regrets of unfulfilled dreams to fuel my future dreams. Peace and love, Con.
In this episode I chat about how time can be our ally. I chat about my training and also the huge impact that patrons of the podcast have made and how they will help me to bring some great guests to the Podcast. Stay tuned. Peace and love, Con.
This is the last part of social banoffi and in this episode I talk about my coffee drinking habit, how to build a fire, the CrúMan Hike and principles we have that are not about payoffs. Things we do for the sake of our health and well being. I also discuss the rebuilding of my boy for PROJECT32.
In this episode I pick up where I left off in part 1 and speak more about the intentions we have behind what we do. I also talk briefly about "Leopard Mentality". Peace and love, Con.
In this episode I talk about the concept of moral desert and why we do what we do. I pose multiple questions about why we do what we love to do. I'll try my best to answer them as the podcast goes on. Peace and love, Con.
In this episode I discuss how replacing judgement with understanding has has a massive effect on my life in the past number of weeks. Instead of being hard on myself I tried to understand how I was feeling. Flipped the Script on it. Peace and love, Con
Welcome to Season 2! In this episode I talk about turning 30, my DNF at Kerry Way Ultra and I talk about failure and how it can be utilised as a positive force. I also speak about the love and admiration I have for those who support the podcast by listening and sharing.
The final Episode of Season One! In this episode I tell a story of when I stayed with a family for a rugby blitz in Tuam at aged 11 and the madness that ensued at the house. I also make a number of big announcements. Season One over and out, thank you all so much. Peace and love, Con.
In this episode I talk about my Kilorglin 12 hour race. The stuff I ate and drank, the people I met, some thoughts that I had and much more. Hope y'all enjoy. Peace and love, Con.
In this episode I tell a funny story from my childhood involving a handmade raft. I also discuss the merits of the 5,4,3,2,1 Grounding Technique and I read a meditation script I wrote.
In this episode I tell the story of Oisín, Niamh and Tír na nÒg. It is a story that has many nuggets of wisdom but had taught me a lot about decision making. I also discuss why I chose to move to Achill Island and how it has shaped the way my life has gone this year.
In this episode I recount an uncomfortable situation I was in of late. I also chat about how to get momentum back into a goal that has gone stale and how not to take things personally.
In this episode I talk a little about mantras. I use mantras to help with both day to day difficulty and with running ultra marathons or getting through tough weighted hikes. I also talk about how our perception of what is good or bad can impact on our lives.
Hair of the dog that bit you. I tell the story of how Cú Chulainn got his name. I also remind the listener and myself that a nig set back does not mean the end of the road. It just means we may have to try a different path.
In this episode I talk about the story of my very first time on a motorcycle in Vietnam and the chaos that ensued. I also talk about taking ownership and responsibility of the good things in my life. We make these good things happen and it is important for us to realise that we are cause of our own good fortune.
In this episode I talk about how a disappointing week of training has yet again lead me inward. To find out what lessons lay inside a week that didn't quite go to plan. We must dismiss the ego and dig within our being and figure out how was should feel and act. Live your life your way and don't let ego take over. Peace and love.
I give a eulogy for the late DMX who passed this week. I also talk about two areas of life he taught me a lot about. Getting up when you fall and forgiving yourself for mistakes and regrets. Allowing yourself to move forward with your life.
In this episode i talk about "Checking In" with yourself regularly. I also cover the concept of the "Pot of Gold" of life. Lets fill it with gold coins.
This episode could be called The Mike Tyson Conundrum Part 2. But it focuses more on the motive behind the two inner voices in our heads. The “Selfs”. The Ego Self and the Authentic Self. Figuring out that I spent far too much time in the former allowed me to listen to the latter. And it changed my life.
In this Episode I tell a story from Irish Folklore. I talk about the history of the natural world and of the nations of the world and how I'm trying to be a good custodian of the land.
We think. And we Overthink. We all do it. And if we think of overthinking as a seed we can either fuel it to grow or neglect it and let it fizzle away.
This episode is all about neglecting those seeds and learning from our experiences. Some WW2 history and psychological theory thrown in for good measure.
(I recorded this weeks episode Outside!) I have noticed a need in me to be productive all of the time. To be constantly doing something. I don't. And you don't. I talk about inverted U curves, the concept of relative deprivation and Bullfinches and how generally delightful they are.
In this episode I talk about my own definition of Endurance. How Ultra Marathon is life a microcosm of life and has taught me to how to keep my head above water when the seas of life get rough.
In this episode I discuss my relationship with food and body image. I am delighted with how female body positivity has grown in recent years and I hope shed light on Male body image through my own experience. I also talk strategies I use to have a better relationship with food and my image.
I'm asked often "how have you managed to stay on track all this time?" It is through the use of Self Accountability and Compassion - The Author State. I explain how I am still discovering new aspects of this state in my every day life.
This weeks episode is all about failing! It happens to us all and sometimes when we least expect it. I always heard people talking about learning for failures and only in the past few years have I been able to do this. In this episode I discuss how I dress the wounds of failure and how I use them as a valuable learning tool.
In this episode I discuss my own ideas behind Controlling what you can Control and Being Present using the concept of the External World vs Internal World. We can't just enjoy sipping coffee, we have to enjoy the Brewing. It's all about the process.
In this episode I discuss how Imposter Syndrome has affected my life. From the sporting arena to my career. And how I use the concept of being my own Biggest Cheerleader to combat these negative thoughts. I may also discuss gangland violence in the sheep community.
A few war stories throughout my journey through running. I also give four tips on running that I have learned through the mistakes I have made along the way.
In this episode I discuss what I have taken from minimalism. I won't ask you to throw out all your things but I might help you navigate thoughts a little better. And maybe save you a bitta cash too.
I'm no expert in relationships but in this episode I pull on my own personal experiences of dating and relationships to discuss some lessons I have learned.
This episode is littered with funny stories and tips that I have picked up during my times outdoors.
I also talk about having my first drink in almost 700 days and everything that I love about the natural world.
In this episode I talk about our internal Dark Side. How it leads us to play the victim and even to self sabotage. But can we combat it and does it have its uses?
It's been almost 2 years since my last alcoholic drink. In this episode I discuss my relationship with alcohol and my ever changing perspective on it.
How the Agricultural revolution planted the seeds for motivation. And how we can flip the script on motivation and find the true wonder crop: discipline.
Following on from Episode 1 I find myself back in Ireland with absolutely no idea of what I want from life. I stumble across Ultra Marathon and things start to change....
Hello, my name is Conor O'Keeffe and I'm an Ultra Runner (fancy term for person who runs for long periods of time) and an Adventurer.
This Podcast has been a long time coming but its finally here.
Listen on and find out: who the Flip am I?
Peace and love, Con.
PS. I coined this episode "Who the Flip am I?" and not "Who the Flip I am." because I I'm still figuring out who I am. And it is this journey of self discovery that I hope to share with you all.