The Brian Keane Podcast

This episode first aired on 12th April 2021

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Emily Morse is a Doctor of Human Sexuality and the host of the longest-running sexual wellness podcast Sex with Emily. She is also the best-selling author of the book Hot Sex: Over 200 Things You Can Try Tonight.

Emily has helped millions of people around the world navigate their sex lives.

Her candid conversations challenge cultural taboos, misinformation and awkward sex talks to create a future where people can deeply connect and embrace pleasure-filled lives.

Warning: This podcast is content of an adult nature.

This is a very wide-ranging conversation around all things sex (for single people and those in relationships) but here are some of thing things we talked about in today's podcast:

Key Points

· Pleasure is our birthright, and it goes beyond sex. We should be deliberately setting aside time everyday to go toward those things that give us pleasure. For one reason or another, there are times when we feel the need to stifle or numb pleasurable feelings. In the context of sex, this is one of the big reasons many topics have become taboo, and why many men and women find having these conversations with their partners very uncomfortable.

· A lot of people believe that scheduling sex is the least sexy thing you can do because it just seems like another task instead of being spontaneous. But the whole point of scheduling sex is that everyone is so busy nowadays that everything is prioritized before sex. Before we know it, days, or even weeks, go by and nothing happens. By having sex

scheduled, you incentivize yourself to prepare for it and make it worthwhile for both partners.

· "When we heal ourselves sexually, we heal so many other parts of our life." Many people look at sex as an "outlier". Physical, mental, and spiritual health are all the rage now, and sexual health is like the "bastard child" of the wellness industry. On the extreme end, some people have experienced sexual assault. For most others, there is low self-esteem around one's sex life. Once we come to terms with these "underlying roadblocks" to a healthy sex life—perhaps via therapy, other times by simply having open conversations with our partner about sex—other areas of our life improve, such as having boosts in our immune system, serotonin, and other feel-good hormones.

Vicki is a motivational speaker, adventurer, entrepreneur and world record holder.

After 20 years in a relationship that limited and stifled her, former advertising professional, turned fitness pioneer and award-winning entrepreneur, Vicki became one of the first ever women to participate in Channel 4's 'SAS Who Dares Wins', reaching the final stages after 11 days in extreme conditions at an altitude of 3,000ft in Chile.

In 2021, she and 2 other women, the Girls Who Dare, set a new World Record for rowing unaided across the Pacific Ocean, confronting her fear of deep, open water to do so. It took 60 days, 17 hours and 6 minutes.

This year, she plans to participate in the World's Toughest Bike Race, the Race Across America (RAAM), covering 3,000 miles across 17 states in just 7 days.

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Here are some of the things we talked about in today's show:

• How leaving a 20 year marriage gave her the permission to live her best life
• The reason becoming physically fit gave her emotional empowerment
• The resilience misconceptions she had
• Why fear is really just opportunity in disguise and learning to manage it
• Navigating difficult relationships and how you can't live as a lone wolf and expect to achieve great things
• The importance of momentum and breaking things down into manageable chunks

(Links)

(Website)

Vicki Anstey – Female Motivational Speaker

Personal Growth | Intrepid (weareintrepid.co.uk)

Personal Growth | Intrepid (weareintrepid.co.uk)

(Instagram)

Vicki Anstey (@vickianstey) on Instagram

(Facebook)

Facebook

(Twitter)

vickianstey (@vickianstey) / Twitter

(Linkedin)

Vicki Anstey - Motivational Speaker - Vicki Anstey | LinkedIn

(Youtube)

Why fear is a choice | Vicki Anstey | TEDxKingstonUponThames - YouTube

This episode first aired on 29th March 2021

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Today's episode is a fly-on-the-wall conversation with one of my closest friends, Paul Dermody. We focused initially on nutrition and diet and then went in a different direction about halfway through the episode. If you enjoyed any of our previous conversations with a similar show structure, then this is not to be missed.

Key Points

· Many of us have a tendency to overestimate our nutritional knowledge. Paul encourages us to reflect on why we think about food the way we do, especially if we're stuck in our health and fitness goals. Cultivate self-awareness around where you're taking in your information and humble yourself to embrace the possibility that there may be gaps in your knowledge—and that some of that "knowledge" may be outright wrong.

· Suffering comes from our belief that we can predict the behavior or thoughts of other people. It's unproductive to rely only on the little voice inside your head, because more often than not, we tend to be our own worst critic and overrationalize situations when relying on our own assumptions. Don't try to predict the intentions of other people. It's almost always a fruitless endeavor.

· It's easy to get wrapped up in the idea that this one achievement or one event or one purchase will make you happy. What usually happens is, once those goals are reached, whatever high you experience always turns out to be temporary, and you're off chasing the next goal. True happiness is found in the moment and counting all the small blessings that we tend to take for granted, and not in simply pining for targets that we may or may never hit.

Becca is a hormone balance health coach who specializes in helping women permanently lose weight through different hormone balancing and nutritional strategies.

Her 12 week REBALANCE is a program for women who want to use hormone balancing strategies for permanent weight loss.

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Here are some of the things we talked about in today's show:

• The dieting and cortisol paradox
• What to do if you are eating clean, feeling good and still not losing weight
• How to include more protein in your diet and why you shouldn't be afraid of fat
• Under rated tools for reducing cortisol
• Gut health, hormones and the link to weight loss
• Managing cravings, balancing hormones and not falling off track during your time of the month
• And much more

(Links)

(Website)

https://healthwithholland.com

(Facebook)

https://www.facebook.com/groups/1191145721489354

(TikTok)

https://www.tiktok.com/@healthwithholland

(Instagram)

https://www.instagram.com/healthwithholland/

(Online Program)

https://healthwithholland.com/online-program/

(Free ebook)

https://healthwithholland.com/free-ebook/

This episode first aired on 15th March 2021

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Orla O' Flaherty is a herbalist, naturopath, and nutritionist who specialises in female health.

She's also one of my closest friends, and we go deep on hormones (for women and men) in today's podcast.

This one is worth saving for a couple of relistens as there are knowledge bombs left, right, and center in today's episode.

Brought to you in partnership with Lets Get Checked. To get 30% OFF your first time order, enter the code KEANE30 at checkout.

Key Points

· Most people know that what we put into our system has a direct effect on our health. That said, the general public has accepted as healthy certain foods that actually have negative effects on your body. Oats are a great source of carbohydrates, reduce anxiety, and promote sleep; but at the same time oats are proinflammatory because they contain what are known as phytates. Then there is soy, which contains phytoestrogens that may adversely affect hormones. Unless your soy is organic, non-GMO, and fermented, Orla advises keeping it out of your diet.

· Before looking at how to boost your sex drive, the first thing to ask yourself is why your sex drive is low in the first place. For women, predominantly, there is an issue with their estrogen and testosterone—their estrogen levels may not be rising optimally, and their testosterone isn't being activated. Women on the pill will automatically have a lower sex drive. For men, especially those over 45, low sex drive is usually due to low testosterone levels. Men under 45 with low sex drive, on the other hand, may be experiencing psychological issues.

· Stress is not only one of the biggest culprits when it comes to fertility issues, but it makes the sex act itself robotic. "My first thing is to get women to stop trying," says Orla. In addition, beware "The Two-Week Wait" following ovulation when a woman

waits to see whether they are pregnant. Those two weeks may turn into two months or two years, which only serves to compound their stress levels.

Here's another one of my few 'press record and talk' solo episodes. I hope it helps loads.

Habit 1: Pursue a passion 03:03

Habit 2: Back yourself more 10:02

Habit 3: Think about your past, current and future self 17:18

Habit 4: Digital detoxes – vertical expansion of our reference group 25:48

Habit 5: Learning to let go 31:41

Habit 6: Manage your fear and commit to goals 40:51

Habit 7: Surround yourself with the right people 48:30

Habit 8: How to actually live without regrets 54:06

Quick links to all my programs, courses and books

https://briankeanefitness.com/quick-links/

Gofundme page for Cancer Research:

https://www.gofundme.com/f/ec77aw-irish-cancer-society

This episode first aired on 1st March 2021

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Tim Spector is a Professor of Genetic Epidemiology at King's College London.

He has won several academic awards and published over 700 academic papers, a large proportion of which relate directly to nutrition and the causes of obesity. Since 2011 he has been leading the largest microbiome project in the UK, using genetic sequencing to study the bacteria in the guts of 5,000 twins. He is the lead investigator for BRITISH GUT, the UK's largest open-source science project to understand the microbial diversity of the human gut.

He is a prolific writer with several popular science and diet books, the most recent of which will be the focus of today's conversation. That book is called Spoon-Fed: Why Almost Everything We've Been Told about Food is Wrong.

If you've never questioned the conventional "wisdom" when it comes to the food choices you make, or you just geek out on nutrition and anything to do with the gut (like me), then this is a must-listen.

Key Points

Personalized nutrition is the way to go. As Tim explains, mainstream consensus on proper caloric intake, macro ratio, and the like are basing numbers off of a mythical ideal human being. Women needing 2000 calories per day and men needing 2500 per day is based on very crude averages that ignore all the latest science about how our body uses different foods differently even if they have the same calories.

If you want to improve your gut health, the main focus should be on increasing the diversity of species. There is no one probiotic that will optimize gut health. You need more strains to produce a wider range of chemicals. People who, every week, avoid ultra-processed foods and eat 30 different types of plants, nuts, seeds, and herbs that are high in polyphenols have the most diversity in their microbiome. They also don't snack to rest their microbes.

We're all unique in how we process different kinds of foods. There is no one-size-fits-all nutrition plan. You need to experiment with different foods and portion sizes to see what your body and brain best respond to. All the while, always look after your gut microbes. Gut health is

an incredibly underrated factor in human wellness. If you make it a point to maintain a diverse microbiome, your overall health will skyrocket.

I don't post much about business on this podcast; but I'm pretty excited about the new consultancy business I'm growing.

Most of you will be familiar with my fitness company Brian Keane Fitness LLC which focuses on my fitness programs, podcasts and books; but I'm in the process of building out a new consultancy company for online coaches, fitness experts and personal trainers.

For more information on any of the above, just email me [email protected]

New business consultancy website coming soon..

Caroline also known as A County Down Under is a lifestyle and travel blogger.

She is the host of the podcast of the same name and founder of Sunrise Social.

This episode is very applicable to anyone who struggles with social pressure or worrying too much about the opinions of others. It's a bit more of a 'fly on the wall conversation' than a traditional structured interview; so I hope you enjoy it as much as I enjoyed recording it.

Here are some of the things we talked about in today's show.

• Her backstory and the creation of a county down under
• The social pressure around not being married and having kids in your 30's
• Giving up alcohol and casual drinking (and the extreme social pressure that can come with it.
• Why you need to do regular digital detoxes for your mental health.
• And much more.

(LiNKS)

(Website)

https://acountydownunder.com/

https://acountydownunder.com/local-sunrise-social/

https://acountydownunder.com/product-category/clothing/

(Facebook)

https://www.facebook.com/groups/649802375659379/

(Instagram)

https://www.instagram.com/acountydownunder/?hl=en

(Ebook)

https://acountydownunder.com/product/lights-will-guide-you-home-e-book/

https://acountydownunder.com/product/ultimate-guide-for-moving-to-australia-2023/

(Podcast)

https://acountydownunder.com/podcast/

This episode first aired on 15th February 2021 Are you enjoying the podcast? Please leave a rating and a review. Today's podcast is a Solo Q+A answering questions sent in from the question box on my Instagram page. Key Points If you think about a pyramid of prioritization when it comes to weight loss, caloric intake is the bottom of the pyramid, because for 99% of people, the name of the game is calories in versus calories out. Building upon that is your macro split, which will determine how you feel and, to an extent, how you look. Broadly, carbohydrates give you energy, protein repairs your muscles if you're working out, and fat balances your hormone levels. Tailor your caloric intake and macro split to your specific fitness goals, as well as to your particular lifestyle and to how your body and mind respond to different types of food. Just one example Brian gives is to avoid eating carbs at night if you've already hit your calorie limit for the day, but you may do so if carbs happen to help you sleep better—just eat fewer calories the next day. High carb/low fat or low carb/high fat—pick the split that works for you. To avoid disordered eating behaviours, discover your unsupportive beliefs about food. For instance, there is no such thing as "good" and "bad" foods; just foods with different calorie and nutrient values that you eat according to your health and fitness goals. For folks in the U.K., it will also help to dispense with the common "clear your plate" maxim that most people are taught as a child. Unlearn whatever you need to, and take emotion out of eating.