The Brian Keane Podcast

I put up a question box for this episode on my Instagram last week; and I thought it would be all weight loss or diet related questions; but I was pleasantly surprised at the range of questions for this new year Q+A. Hopefully you enjoy it as we cover some previously unexplored topics.

1. I hear so much about sleep and how important it is, what do you recommend for someone who struggles with sleep? 01:19
2. How did you prepare for marathons, road or treadmill and did the long distance affect your joints? 17:50
3. What are your goals or new year resolutions for 2023? 24:51
4. What advice do you have for someone who struggles with low self-esteem? 30:31
5. I really struggle with anxiety when it comes to joining or going to the gym, how can I get over this? 41:12
6. Any tips on making new friends? 49:54

Shownotes:

BKF Online Program: https://briankeanefitness.com/bkf-online/

GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

The Fitness Mindset and Rewire Your Mindset Books: https://www.amazon.co.uk/s?k=Brian+Keane&ref=nb_sb_noss_2

I'm taking this episode in a slightly different direction today. These are questions I use in my own annual review when setting yearly goals for myself; but I think they translate well to fitness as well.

Enjoy.

1. What am I optimising at the minute?
2. Will what I'm doing nourish or deplete me?
3. Can my current habits carry me to my desired future?
4. How can I create an environment that will make my desired change inevitable?
5. Does the amount of attention I'm giving this match its true importance?
6. What is my true force multiplier?

I hope you all had a great Xmas and fantastic new year. Just a quick one from me today for anyone that wants to work with me in my BKF online program starting this Monday.. 

https://briankeanefitness.com/bkf-online/

Joy is a certified holistic nutritionist and founder of Joyous Health.

She is also a 3 times best-selling cookbook author and co-host of the Joyous Health Podcast.

A trusted nutrition expert, Joy has been featured in hundreds of publications both online and in print; and is a regular health expert on TV. Through her innate drive to inspire others, Joy has helped people around the world achieve their wellness goals

This podcast really kicks off the new year in style. If you are looking to detox after over indulging at Xmas and stop yourself getting sick over the next two months, then today's episode is for you.

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

· Her backstory into health and wellness and how everything changed in 2003

· The anxiety, stress and gut health link

· Nutrition for skin, hair and nails

· The worst new year mistakes people make

· How to detox the right way

· 4 ways to prevent getting sick and support immunity

· How to use apple cider vinegar correctly

· And much more.

Shownotes:

· Website: https://www.joyoushealth.com/

· Instagram: https://www.instagram.com/joyoushealth/?hl=en

Dr. Prologo is a graduate of The Ohio State University School of Medicine.

He has spent the majority of his career researching new solutions for pain and weight loss.

He is most well-known for pioneering a procedure to block hunger, allowing people to reach a critical point beyond which dieting was no longer a struggle – work that allowed him to define the critically acclaimed "Catching Point" beyond which diet and exercise are easier for those trying to lose weight.

The Catching Point itself, and the strategy to get there are outlined in his book: The Catching Point Transformation.

In today's podcast, we unpack all things weight loss and dietary adherence. This is a nice back and forth conversation as opposed to a straight up interview so hopefully you enjoy it.

• Why 'Mind Over Matter' Is Bulls#$% for a weight loss goal
• Why dietary adherence is 95% of your weight loss progress
• Understanding the hormones that make dietary adherence so much harder
• The metabolic reasons why hunger and low energy in a calorie restricted plan leads you to falling off track
• How to boost your metabolism with exercise and why this can potentially increase cravings for healthier food
• His unpopular opinion on using exercise BEFORE looking at nutrition (and the reasons why)
• Focusing on recovery with food vs calorie counting
• How to stay on track during the days in between workouts (a diet danger zone for people)

Website link: www.drprologo.com

I get asked this on social media all the time so here is my 10% off code for Hemp Heroes for anyone that wants it.

Code: BRIANK10

I also briefly talk about why and how I use it and if you should (or shouldn't) consider trying it.

Feel free to save the code to use once or over and over again.

https://www.hempheros.ie

Kathryn aka edible_evidence on Instagram is a Hypothalamic Amenorrhoea (HA) and Fertility Dietitian.

She specialises in helping active females with HA to regain their period and optimise fertility through balanced nutrition and movement.

Today's podcast is a little more niche than normal, but an absolute must listen for those who need it so please pass it along to anyone you think it may help.

Here are some of the things we talk about in today's podcast:

• What is HA
• Causes, diagnoses and treatment
• Her personal story with HA and why she feels so passionate about helping active females with HA
• The DO and DO NOT list for HA
• Misconceptions around HA – pill bleeds and feeling you are fitter than you actually are etc
• Anchoring your 'Why' and focusing on small wins as you make food or excericese changes
• The role supplements play (or don't play)
• And more.

Shownotes:

Website: https://subscribepage.io/5qASvG

Instagram: https://www.instagram.com/edible_evidence/?hl=en

Aidan is a mindset coach, mentor and keynote speaker.

His goal is to empower people to find their truth, master their emotions, develop new skills and transform into the most powerful version of you.

Aidan first stepped on stage as a speaker in 2007 and has been speaking and mentoring ever since. For 15 years Aidan has travelled the world coaching individuals and live audiences on 5 continents inspiring over 250,000 people and counting.

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

• How anyone can learn to build more confidence
• Getting your sh*t together when you feel a bit stuck
• The importance of keeping a small circle
• Why self doubt ultimately leads to self sabotage
• The power of the words and mantra "I AM ENOUGH
• How curiosity leads to clarity
• Distraction mode and how to avoid it
• And much more

Website: https://theaidanobrien.com/

Instagram: https://www.instagram.com/aidanobrienofficial/?hl=en

Linktree: https://linktr.ee/Aidanobrienofficial

Dr Koz is a Functional Medicine M.D who uses a broad array of tools to find the source of the body's dysfunction: he takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan.

You may recognise his voice from a very popular episode I did last year, Episode: #352 on 25th October 2021: Dr Peter Kozlowski on Food Sensitivities, Fixing Leaky Gut and How To Do An Elimination Diet Correctly!

His expertise is in gut health, but he also works daily with food sensitivities, hormone imbalances, detoxing from toxic chemicals such as heavy metals and mould, and most importantly mental, emotional, and spiritual health. His new book Get The Func Out is available now.

Normally I wouldn't touch a topic like environmental toxins on the podcast as it's an area I know very little about; but I think there is value here for those with underlying health issues that are struggling to ask the right questions for solutions.

I also moved out of my house off the back of this podcast to address a mould issue; so, I found great personal benefit in this episode.

Here are some of the things we talked about:

• Why estrogen dominance in women and low testosterone in men is so prevalent at the moment
• How to do a mould or heavy metal detox the safe way
• His supplemental and nutrition strategy for never getting colds or flus
• The power of glutathione as the master antioxidant
• And more

Website: http://doc-koz.com/

Previous episode: https://briankeanefitness.com/podcast/352-dr-peter-kozlowski-on-food-sensitivities-fixing-leaky-gut-and-how-to-do-an-elimination-diet-correctly/

Dr Richie Kirwan is a postdoctoral researcher in clinical nutrition and online coach.

His Instagram page @dr.richie.kirwan is a mixture of nutrition, science and food porn.

He is also the host of The Health Scientist podcast and has multiple videos linked on his site from menopause, diet and lifestyle support to PCOS, evidence-based advice and why losing weight is so hard?

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

· Every food decision you make has a consequence (good, bad or indifferent)

· Why losing weight is so hard and what really stops people from achieving their goal

· Science doesn't care about your opinion and learning where to get your nutritional information from

· Artificial sweeteners - everything you need to know

· Social media diet misconceptions to avoid

· Trigger foods, hunger and building systems to stay on plan

· Starvation mode – facts vs fiction

Shownotes:

Website: https://www.bemorenutrition.com/

Instagram: https://www.instagram.com/be_more_nutrition/?hl=en

Linktree: https://linktr.ee/be_more_nutrition