Hobbies are an incredible way to connect with yourself and others. For me, dance and singing have always been more than activities — they’ve brought me so much joy even when everything else around me seemed to be falling apart.
As a part of this series, I had the pleasure of interviewing Emmilia O’Sullivan.
Emmilia O’Sullivan battled illness her whole life — kidney failure, cancer, endless surgeries. Yet, her best-selling memoir “I Should Be F’N Dead!” is a story of resilience, not despair. It’s a biography and self-help book in one, offering hope and practical advice to young adults facing similar struggles. By sharing her journey, Emmilia reminds readers they’re not alone and that even in the darkest moments, there’s the strength to thrive.
Thank you so much for doing this with us! Before we start, our readers would love to “get to know you” a bit better. Can you share with us the story about how you first got involved in fitness and wellness?
Growing up with kidney disease, I couldn’t participate in many activities other kids enjoyed, like contact sports. My parents wanted me to have an outlet that was safe and enriching, so at eight years old, they enrolled me in the Johnny Young Talent Time Dance and Singing School.
At first, I was shy and content to sit quietly on the sidelines, but dance changed that. It wasn’t just about choreography — it gave me a space to feel free, creative, and alive, even amidst my health battles. Performing routines, winning awards, and taking private singing lessons became my way of expressing myself and finding joy.
Dance taught me resilience and discipline, which carried into other parts of my life. It gave me something to look forward to during a childhood filled with hospital visits and medical procedures. When I danced, I wasn’t “the sick kid.” I was a performer, centre stage, glitter in my hair, owning the spotlight.
Though life eventually moved me in other directions, the confidence and strength I gained from dance remain with me. It showed me that wellness isn’t just physical but emotional and creative, too. Dance gave me the foundation to celebrate what my body can do, even after everything it’s been through.
Can you share the most interesting story that happened to you since you started your career?
One of the most memorable moments in my career was my second speaking gig, addressing 200 ladies from a church group. I was nervous about the bold title of my book, I Should Be F’N Dead!, and decided to soften it to “Flippin” to avoid any awkwardness if anyone asked.
Despite my nerves, the group welcomed my story with such warmth. Sharing my journey of resilience and gratitude reminded me why I wrote the book — to inspire others. Initially, it was a personal project, and I told myself if it helped a handful of people, I’d be grateful. Never did I imagine it would turn into a career. That night, I truly understood the power of storytelling and the impact it can have.
Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?
When I first started speaking, I went to great lengths to hide my permanently shut right eyelid. I wore a thick fringe to cover it, and at one point, I even tried taping and gluing it open — looking back, that part is pretty funny. I also resorted to wearing a white makeup remover pad over it, pretending I’d just had eye surgery. Not only did these attempts draw more attention to my eye, but I also looked absolutely ridiculous.
The real irony was that I was standing on stage, encouraging people to be confident and embrace their imperfections, all while desperately trying to hide mine. Eventually, I realised how much energy I was wasting and how contradictory I was being. I decided to let go of the fear and just accept my eye for what it is.
Now, I proudly expose it without a second thought. And the most surprising thing? No one else cares. The entire time, I thought people were staring at and judging me, but I was completely wrong. If anything, they’ve been supportive and inspired by my authenticity.
Over the years, I’ve learned that the things we’re most insecure about are often not as big a deal as we think. Confidence isn’t about being flawless — it’s about being real. Plus, I can laugh now at all those ridiculous cover-up attempts!
Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?
Well, for one thing, I should be F’N dead! My journey into fitness and wellness began out of necessity after my kidney transplant in 2014. Before this, I hated exercise and avoided the gym, but I quickly realised I needed to embrace it to recover and survive. Strengthening my body became essential for my health and wellbeing as I’ve battled other health issues, including Smooth Muscle Tumours and Non-Hodgkins Lymphoma, being diagnosed with Osteoporosis in my twenties, blood clots, sepsis — I could keep going!
A turning point was meeting my personal trainer, who had also undergone a kidney transplant. Her understanding of my challenges made all the difference. She helped me rebuild my strength with empathy and expertise, showing me how important movement is for recovery.
Now, I prioritise strength training at least three times a week. It’s not just about fitness — it’s about survival and staying strong despite my health challenges. I share my story to inspire others and raise awareness about how vital it is to move your body, no matter your starting point. Fitness has been my lifeline, and I want others to discover its transformative power.
None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?
My husband has been my rock through all my medical diagnoses. His unwavering support, patience, and love have been instrumental in helping me get to where I am today.
When we first met, I was upfront about the health battles I was facing — my kidney disease was progressing, and I knew a transplant was inevitable. I told him I didn’t want to commit to a relationship, worried about putting someone else through the chaos of my medical life. But he refused to walk away, instead choosing to stand by me through every step of my journey.
One moment that stands out is when I started dialysis. It was a gruelling routine of treatments three times a week, and I was determined not to let it slow me down. I even went straight from my first session to work — only to nearly collapse from exhaustion. Without hesitation, my husband dropped everything to come and pick me up and take me home. That level of care and dedication has defined our relationship.
He’s never treated me like someone who is sick but as someone who could overcome anything. His belief in me fueled my resilience, and his presence during my recovery was a constant source of comfort.
I’m endlessly grateful for his role in my life. He didn’t just help me survive my health battles — he helped me thrive. His love and partnership remind me daily that even in the most challenging times, having someone who truly believes in you makes all the difference.
Ok thank you for all that. Now let’s move to the main focus of our interview. We all know that it’s important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?
Taking the first step toward integrating healthy habits into daily life can be incredibly challenging, even when we know it’s the right thing to do. Over the years, I’ve struggled with three main things when it comes to establishing and maintaining an exercise routine:
1. Not knowing where to start
It’s easy to feel overwhelmed when you’re faced with a mountain of challenges, as I was with my health. Uncertainty can paralyse you. The key is to start small — whether it’s taking a five-minute walk or finding a single activity you enjoy. Progress builds on itself, but it starts with that first manageable step.
2. Not seeing immediate results
One of the most frustrating parts of building a new habit is not seeing instant results. Whether it’s managing health through exercise or adopting better lifestyle habits, patience is essential. For me, during dialysis and recovery, it was hard to recognise the benefits of small changes like movement or better routines when I was still facing major health hurdles. Over time, I learned to focus on the small victories: feeling stronger, gaining more energy, or simply knowing I was doing something positive for myself.
3. Not liking exercise
Let’s be honest: not everyone loves traditional exercise. I wasn’t running marathons or lifting weights during my health battles, but I found joy in movement through other activities. For those who dislike typical workouts, the trick is finding something that feels fun or fulfilling. It doesn’t have to be perfect — it just has to be something you’re willing to keep doing.
The key to overcoming these blockages is to give yourself grace, find what works for you, and celebrate progress, no matter how small.
Can you please share your “5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”?
Improving your well-being doesn’t always require drastic changes. My journey taught me that small, thoughtful tweaks can make a big impact.
1. Work with a personal trainer or coach
When I needed motivation to get moving, working with professionals like my dance and singing teachers made all the difference. They not only taught me the skills but also held me accountable. It’s not just about exercise — it’s about finding someone who can guide and encourage you to stay consistent. A trainer or coach becomes your partner in success, helping you overcome mental and physical barriers.
2. Fuel your body with quality food and stay hydrated!
The way you nourish your body is crucial. I like to think of it this way: if you owned a high-performance sports car, would you use subpar fuel? Probably not. The same goes for your body. Eating fresh, quality food most of the time gives you the energy and strength to tackle life’s challenges. I allow myself treats now and then, but focusing on good nutrition has been key to my recovery and maintaining energy through all my health battles.
3. Prioritise mental health as much as physical health
A positive mindset and my strong support network have been my lifeline. With everything I have been through, I am extremely lucky not to suffer from mental health challenges as well because of my mindset and the support systems I have around me. But I know not everyone is that fortunate and some people might need extra help.
Accessing professional support can make a world of difference, helping you to shift your mindset and provide tools and resources for improving your mental health. If you’re uncomfortable with traditional therapists, consider a mentor or coach who resonates with you–like me!
4. Find hobbies that bring you joy
Hobbies are an incredible way to connect with yourself and others. For me, dance and singing have always been more than activities — they’ve brought me so much joy even when everything else around me seemed to be falling apart.
Engaging in something I love has not only improved my physical health but has also fostered friendships and lifted my spirits. Keep trying things until you find a hobby or activity you love and seek out a community that shares your passion. Surround yourself with people who make you laugh — belly laughs can instantly change your mood and boost your emotional health.
5. Never stop learning
This doesn’t necessarily mean going to university to get a degree or another type of formal education. Every person has a story, and every story has a lesson. I’ve found so much inspiration by being curious and open to learning from others. Whether it’s researching health topics or hearing someone’s life journey, continuous learning can broaden your perspective and improve your well-being in unexpected ways.
It’s not about perfection; it’s about progress. Even small changes can lead to dramatic improvements over time.
As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?
Daily exercise offers benefits far beyond weight loss, especially when it comes to mental and emotional well-being. Here are three benefits I’ve experienced:
1. Improving my mental health
Exercise has been a powerful tool in supporting my mental health, particularly during my most challenging times. While battling kidney disease and enduring countless medical treatments, finding outlets like dance helped me release stress and improve my mood. Exercise naturally increases endorphins, those “feel-good” hormones which can counteract feelings of anxiety and depression. It became a way to feel in control and grounded, even when so much of my life felt chaotic.
2. Helping me build resilience
Growing up with limitations due to my health, I learned to focus on what my body could do. Exercise isn’t just about physical strength, it’s about proving to yourself that you’re capable of more.
Resilience is as much of a muscle as your bicep or abdominals are, and the more you focus on building strength in one area, the more it translates to other aspects of your life. The resilience I built through exercise had an impact on how I approached my medical battles, helping me face surgeries, recoveries, and setbacks with a stronger mindset.
3. Keeping up my confidence and belief in yourself
Exercise builds confidence because it allows you to see tangible progress. Whether it’s mastering a routine, lifting heavier weights, or simply showing up consistently. It’s a reminder of your strength and ability to grow, both physically and mentally. It’s a small reminder that you can do anything you set your mind to, no matter the challenges you might face along the way.
Incorporating exercise into daily life isn’t just about transforming your body — it’s about nurturing your mind and building a foundation of resilience and confidence that supports every aspect of your life.
For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?
Physical activity is so important for your physical and mental health. When I was younger, dancing was my happy place, and I would spend hours every week attending classes and practising at home. Now, my routine allows me to fit in physical activities around my schedule, and I choose exercises that complement where I am on my journey.
If you’re just starting out, my advice would be to try lots of different things and go with the ones you enjoy. Some of my go-to’s — aside from dance! — are:
- Going for a walk
Walking is an easy and sustainable way to start building a fitness routine. You don’t need fancy equipment or clothes, just a pair of comfortable shoes and 15, 20, or 30 minutes — whatever you can fit into your routine — a day. Whether it’s a stroll in your neighbourhood, a walk through the park, or even parking a little further away from the entrance to the grocery store, it’s easy to incorporate into your daily routine.
Walking is also gentle on the joints and muscles, making it a great choice for people of all fitness levels, especially those recovering from injuries or health challenges. For someone like me, who has faced extensive medical procedures, walking provides a way to stay active without overstraining my body.
2. Signing up for a group class
Whether it’s something creative and flowing like dance or your more typical gym class like weights or circuit training, having a regularly scheduled activity can do wonders for creating a routine and building your motivation.
Classes help build accountability because you’re now part of a group, and others around you might be counting on you to perform your part of the routine. Group classes are also a great way to meet new people, and you just might make a few new friends you enjoy seeing every week.
3. Strength training
I was diagnosed with The Big O in my early twenties, which was shocking to me because Osteoporosis is something I didn’t think I’d have to worry about until I was older. Although I’ve never broken a bone, the amount of steroids I have consumed, along with the kidney disease, has ruined my bone density.
There really is no treatment for Osteoporosis other than feeding calcium to the bones and exercising to keep them strong. So, even if you aren’t like me in this regard, building and maintaining your bone density now will make it that much easier to stay stronger and healthier later in life.
Is there a particular book that made a significant impact on you? Can you share a story?
Can I say my own book? Writing I Should Be F’N Dead! was one of the most transformative experiences of my life. For over a decade, I was in survival mode as one medical crisis followed another. I never had the chance to truly process what I’d been through.
When I began writing, it was like opening a floodgate. Reliving each surgery, setback and moment of resilience was an emotional rollercoaster. But more than anything, it was therapeutic.
Writing my book allowed me to reflect on my journey and recognise my strengths. It became about more than just documenting what I went through for a decade of my life, it helped me to heal.
By the end, I felt lighter, like a weight I hadn’t realised I was carrying had been lifted. And, hopefully, it will help heal and inspire others, too.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂
Navigating life with kidney disease often made me feel isolated and different while I was growing up. There weren’t many people my age who understood what I was going through, let alone someone to mentor or guide me.
I’d love to create an event that brings young people together. It would be a safe, supportive space where they can connect, feel included, and realise they’re not alone. We would have inspiring speakers, fun activities, great food, and entertainment. Most importantly, it would create opportunities for them to meet mentors and peers who truly understand their experiences.
We could build a network of resilience, hope, and belonging for those who need it most. Sometimes, knowing you’re not alone can make all the difference.
Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?
My favourite ‘Life Lesson Quote’ is: “Being positive doesn’t mean that everything is good — it’s the ability to see the good in everything!” This mindset has been a cornerstone of my journey, especially during some of my darkest times, and something I talk a lot about in my book.
Ten years ago, I wasn’t taking care of myself physically or mentally. I didn’t truly appreciate how precious and fragile our bodies and minds are until I faced multiple medical crises, that I realised I needed to make changes. I needed to learn to focus on the good, even in the toughest situations.
This shift in perspective changed everything for me. It didn’t erase the pain or difficulty, but it gave me the resilience to face life head-on. I started to see wealth not in material terms but in having loved ones around, good health, and the ability to make memories and laugh.
Positivity doesn’t mean ignoring challenges — it’s about finding light in the shadows. That outlook has shaped my life, and it’s something I strive to share with others.
We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them 🙂
That would have to be someone like JoJo Siwa. What I admire most is her dedication to helping others, particularly kids with cancer, through donations that fund research and provide financial support for families unable to pay for cancer treatment. She’s achieved so much for someone her age, all while using her platform to make a real difference in the world.
I can relate so much to JoJo’s story of standing out and overcoming adversity. We could do a lot together, and I feel one day that could be a possibility!
What is the best way our readers can follow you online?
You can follow me on Instagram @emmiliaosullivan or my website emmiliaosullivan.com — I hope to hear from you soon!
Thank you so much for sharing these important insights. We wish you continued success and good health!
Emmilia O’Sullivan On 5 Lifestyle Tweaks That Can Dramatically Improve One’s Wellbeing was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.