In this fascinating episode, we dive deep into the intersection of neuroscience, nature, and human behavior with Martin O’Neill, lecturer, Neuroscientist and PhD supervisor whose research explores how natural environments shape our wellbeing, attention, mood, and decision-making.

Together, we unpack how the brain’s reward systems respond to uncertainty, how modern environments disrupt ancient neural circuits, and how reconnecting with nature can transform stress, gut health, and mental wellbeing.

1. Dopamine Pathways & Human Behaviour

We explore how dopamine actually works (beyond the pop-psych myths) and why it is less the “pleasure molecule” and more a prediction and motivation system.
Martin explains:

• How dopamine shapes choices, goal pursuit, and habit formation

• Why our brains are wired to respond to uncertainty

• How modern environments overload these systems

This ties into why many people feel constantly “on edge,” overstimulated, or unable to switch off — and how nature resets these pathways.

2. Uncertainty, Time & Decision-Making

Martin breaks down:

• How the brain weighs risk vs reward

• The role of time horizons in behavioural decisions

• Why uncertainty is cognitively expensive

• How natural spaces help restore the brain’s capacity for clear thinking

We look at how high-pressure workplaces create conditions that hijack the brain’s decision-making architecture — and how targeted recovery strategies can reverse that.

This is where the conversation comes alive. We dive into how natural environments affect:

• Cognitive load

• Stress hormones

• Emotional regulation

• Creativity

• Mental health

• Attention restoration

Martin discusses the emerging science behind forest bathing, sensory immersion, and nature-based interventions.

3. The Neuroscience of NatureThis is where the conversation comes alive. We dive into how natural environments affect:

• Cognitive load

• Stress hormones

• Emotional regulation

• Creativity

• Mental health

• Attention restoration

Martin discusses the emerging science behind forest bathing, sensory immersion, and nature-based interventions.

4. Forest Bathing, Senses & the Body–Brain Connection

We explore how different sensory pathways respond to natural environments:

• Sight: The restorative effect of fractal shapes in trees

• Sound: Nature’s influence on the nervous system

• Touch: Grounding and tactile input

• Smell: How forest scents influence mood, immunity, and stress

• Gut microbiome: How time in forests may alter the gut–brain axis

This part of the episode highlights how deeply connected our physiology is to natural signals modern life removes.

This was truly a fascinating episode and I think part 2 is definately on the cards.

In this deeply fascinating episode, I sit down with Martin McDonagh, a counsellor, therapist, author, and spiritual guide, to explore the profound journey of spiritual growth, emotional regulation and self-understanding. Together, we unpack what it means to live with purpose, embrace life’s transience, and find meaning in both pleasure and pain.

Martin shares timeless insights drawn from his years of therapeutic and spiritual practice — offering wisdom on navigating anger, loneliness, fear, and acceptance. Martin shares his journey from the Himalayas, to India, to Death Valley and the teaching he learned along the way. The conversation invites listeners to look inward, to take responsibility for their own path, and to find fulfillment through awareness and compassion.

• Spiritual Growth & Destiny: How we can uncover our deeper purpose and align with our true path.

• The Transient Nature of Life: Accepting impermanence as the gateway to peace and gratitude.

• The Shadow Side: Understanding the hidden aspects of ourselves and how they shape our fulfillment.

• Pleasure and Pain: Why both are essential teachers on the spiritual journey.

• Anger as a False Power: How anger robs us of presence and clarity — and how to move beyond it.

• Loneliness, Fear & Acceptance: Learning to sit with discomfort and transform it into connection and growth.

• Embracing Suffering: Seeing suffering not as punishment but as a pathway to spiritual awakening.

• The Journey of the Self: Taking responsibility for your own growth and discovering meaning through awareness.

“Spiritual growth isn’t about escaping pain — it’s about allowing it to teach you who you really are.” – Martin McDonagh

Available on Spotify, Apple Podcasts, and wherever you get your podcasts.
If you enjoyed this episode, please rate, review, and share it — it helps others find the show.

🧭 Topics Covered🌿 Key Takeaway🔗 Connect with Martin McDonagh🎧 Listen Now

The Sleep & Health Podcast – Episode 9: Building Your Personal Performance Plan with Eoin Lacey

About the Episode

In this episode, Tom speaks with Eoin Lacey, a leading performance coach and health strategist, about how to optimize performance by building a personal performance plan that works in the real world. Together, they explore the crucial role of recovery as the foundation for sustainable success — in life, work, and sport.

Eoin shares practical strategies for improving focus, managing stress, and creating balance in a world that’s constantly “on.” The discussion also dives into how to switch off from technology, build an environment that supports wellbeing, and take ownership of your habits and results through accountability.

Whether you’re an athlete, executive, or anyone striving for better energy and performance, this episode offers a roadmap for designing your “ideal week” — one that aligns your goals with your health, recovery, and mindset.

• Why recovery is the base of all high performance

• How to build your Personal Performance Plan

• Managing stress and digital overload

• The importance of environmental design for recovery and focus

• Accountability systems that keep you on track

• How to structure your Ideal Week for balance and output

• Creating a culture of wellness in teams and organizations

Key Topics/Key Takeaways

Sustainable performance starts with recovery — not more effort.

• Your environment and digital habits directly influence your stress and focus.

• Accountability creates consistency — the bridge between intention and action.

• Designing your “Ideal Week” gives structure to balance energy, recovery, and achievement.

• Culture change begins with individual ownership of wellbeing and performance habits.

🔗 Learn more about Eoin Lacey: www.eoinlacey.com
🎧 Listen to more episodes of The Sleep & Health Podcast on Spotify and Apple Podcasts.