The Brian Keane Podcast

Nick Velasquez is a Colombian-Canadian best-selling author known for his book, Learn, Improve, Master: How to Develop Any Skill and Excel at It.

He is the founder of UnlimitedMastery.com, a website dedicated to teaching people principles and strategies on learning, creativity, skills development, and mastery.

His writing has been featured in outlets such as TIME, Forbes, Entrepreneur, and Thrive Global. Nick speaks multiple languages and spends his time between Tokyo and Montréal.

I really enjoyed this conversation and is definitely for anyone interested in how to learn things quicker and what books you should consider reading to potentially improve your quality of life.

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

• Deliberate practice vs repetition and why they are not the same thing
• The myth of 'you either have it or you don't' – genetics and weight loss or building muscle
• Misconceptions around memory and tying emotion to your learning – the perfect deadlift example
• Our favorite authors and books we both recommend and love
• The myth of motivation and how thinking about it the wrong way hurts your progress
• And much more

His favourite videos

1. Usain Bolt Track & Training
2. Takumi – a 60,000-hour story on the survival of the human craft

Website links and social

https://unlimitedmastery.com/

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

https://twitter.com/velznick

https://twitter.com/velznick

https://www.facebook.com/velznick/

Diren is a London based personal trainer, online fitness coach and the Head Coach at Project X Training, The UK's leading accountability program.

He specializes in helping people lose weight and get in great shape by focusing on his NEATUP247 approach which we dive into in this podcast. He is also the host of The Diren Kartal Show.

Diren has a great message that cuts through a lot of the bullsh*t you see online and he pulls no punches in this podcast either.

Here are some of the things we talked about today:

• Why simplifying fitness and nutrition IS what you need to focus on!
• Overcoming insecurities
• Dealing with comparison syndrome and where you SHOULD be focusing your attention
• Diren's most underrated fat loss tools
• How to choose your problems and how to handle the ones you didn't choose
• Why the gym is great but you don't NEED it for sustainable fat loss
• How calories are king, but they're not everything for weight loss!
• Influencer body positivity bullshit and why it can be destructive to your body confidence!

Website

www.direnkartal.com

Social

https://www.instagram.com/diren.kartal/?hl=en

https://www.facebook.com/Direnkartal247/

Youtube channel

https://www.youtube.com/channel/UCZYdqwZy4JDHAGRv4fqAp0g

Podcast -The Diren Kartal Show

https://podcasts.apple.com/gb/podcast/the-diren-kartal-show/id1499976637

Dr. Kozlowski is an entrepreneurial Functional Medicine doctor who trained at the centers of Drs. Mark Hyman, Deepak Chopra, and Susan Blum.

He began applying Functional Medicine principles while working with under-served populations in Chicago during his family medicine residency.

Dr. Kozlowski 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 an individualized care plan.

His recently published book Unfunc Your Gut encapsulates his collaborative, patient-first healthcare approach—in true research-based, conversational style, it offers a blend of medical insight and the experiential wisdom of his own healing journey through addiction recovery.

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

• What exactly is 'functional medicine'
• The most important lifestyle and diet changes you can make to heal your gut once and for all
• How to do an food elimination diet correctly – the 21 day protocols and tracking journal
• Food sensitives and why they are so common
• Leaky gut causes and how to fix it
• How a mental, emotional, and spiritual connection to the food you eat influences your health
• And much more

Book

Unfunc Your Gut

https://www.amazon.com/Unfunc-Your-Gut-Functional-Emotional/dp/1947708899

Links

Social

https://www.facebook.com/doctorkoz/

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

Website

http://doc-koz.com/

BRIANS LINKS

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

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

Luke is a British Olympic gold medalist, commonwealth champion and former professional boxer.

As an amateur, he won gold at the 2008 European Championships, silver at the 2011 World Championships, and gold at the 2012 Olympic games in London, all in the bantamweight division.

He also challenged twice for lightweight world titles. In July of this year, he retired from professional boxing — nine years after winning Olympic gold at the London Games.

Today's podcast is a fascinating deep dive into what it takes to develop that champion mindset. Luke is so incredibly down to earth and humble and there is so much to be taken from this podcast even if you're not fan of boxing or sport in general.

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

• Finding your passion in life (whatever that is)
• Advice to his younger self and what you need to do to stay on the right path
• What he would have done if he hadn't been a professional boxer
• Winning the Olympic gold medal at London 2012
• The mindset shift from amateur to pro
• His relationships with social media as a professional boxer
• The power of enjoying the moment
• His toughest fight (physically, mentally and emotionally)
• The importance of your inner circle and surrounding yourself with the right people.

Links

https://twitter.com/luke11campbell?lang=en

https://www.instagram.com/luke11campbell/?hl=en

BRIANS LINKS

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

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

Today's guests are the authors of the new book The 77 Laws Of Six Pack Abs,, Stephen Campolo and Peter Tzemis.

Stephen lost 100lbs himself and specialises in coaching people to lose between 20 and 70 lbs in a 3-6 month time period and has over 1,200 transformations.

Peter is a best-selling author, storyteller and copy writer. He also runs the popular marketing blog beatyourcontrol.com.

Their new book is for anyone who's trained themselves into the ground but still can't get a six pack, toned and flat abs or the body composition that they want.

This podcast is jam packed full of golden nuggets for anyone on a weight loss, fat loss or body composition journey. We cover the three main elements here too: mindset, nutrition and training.

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

• The mindset element of weight loss - taking responsibility and creating your new self-image
• How to manage the weekend if you're really good with your nutrition Monday-Friday, but fall off track on Saturday and Sunday
• Understanding the fat loss nutrition princeps of calories and protein intake
• Using tools like restricted feeding windows, refeeds or flexible dieting to stay on track with your diet
• The importance of training for fat loss and how you can design your own plan with compound lifts and progressive overload
• And much more.

Shownotes:

The 77 Laws Of Abs Book: https://www.amazon.com/77-Laws-Six-Pack-Abs-ebook/dp/B09GYXGLCT

Steve:

Website

https://flxbody-coaching.com/start

Social

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

https://twitter.com/stephencampolo?lang=en

https://www.facebook.com/Stephen-Campolo-283797388768172/

Peter:

Websites

https://petertzemis.com/

https://beatyourcontrol.com/

Social

https://www.instagram.com/p/BlrLVdPHq3V/

https://www.facebook.com/ptzemis/

https://www.linkedin.com/in/peter-tzemis-04a1b790/

BRIANS LINKS

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

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

Nathalie Lennon is a qualified nutritional coach and personal trainer.

We did round 1 of this podcast all the way back in October 2018. Episode 187: Former Bikini Competitor Nathalie Lennon on Obsession vs Passion!"

In today's episode we focus more on food relationships, disordered eating and alternative methods to losing weight and reducing fat with an intuitive awareness around food.

This full podcast is also available in video on the YouTube channel Brian Keane Fitness.

Here are some the things we talked about:

• Who calorie tracking is for and who it's NOT for
• How to 'wean' yourself off the addiction of tracking the food you eat
• Improving food relationships by taking a more intuitive approach to your nutrition
• Eating disorder types and Nathalie's personal battle
• Getting her period back after four years and the changes she had to make to heal her body
• When too much exercise becomes a problem (the obsession problem)
• Letting go of guilt around missing workouts, not training as hard and not tracking your food
• And much more:

Shownotes:

Podcast 187: https://briankeanefitness.com/podcast/187-former-bikini-competitor-nathalie-lennon-on-obsession-vs-passion/

Watch on Youtube: https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ

Nathalie's Instagam https://www.instagram.com/nathalielennon_/?hl=en

BRIANS LINKS

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

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

Professor Jennifer Etnier is a former athlete, a sports psychologist and a former coach whose research focuses on the cognitive benefits of physical activity.

She is a Fellow of the American College of Sports Medicine and the National Academy of Kinesiology and has received the School of Health and Human Sciences Senior Research Excellence Award and Health and Human Performance Teaching Award amongst others.

She was formerly the President of the North American Society for the Psychology of Sport and Physical Activity and Editor of the Journal of Aging and Physical Activity.

She is also the author of Bring Your A game, a book that teaches mental skills to athletes who want to develop their mental toughness. Her new book Coaching For The Love Of The Game explores how to be the best coach you can be with countless mindset tools and technique.

This was an very enjoyable conversation around topics that I'm personally very interested in. I also haven't previously covered on them on the podcast 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 episode.

• Building mental toughness and what the research says
• Goal setting and the importance of the correct tracking metric
• Sleep deprivation and its impact on your day to day or physical performance
• The thing that distinguishes top athletes –process vs outcome focused mindsets
• Exercise and its ability to improve memory retention
• The research behind mental health benefits of exercise
• How to effectively coach kids, yourself of others by using the current sports psychology

Shownotes:

Research:

Kinesiology

Effects of an aerobic fitness test on short- and long-term memory in elementary-aged children

Exercise, cognitive function, and the brain: Advancing our understanding of complex relationships

An External Focus of Attention is Effective for Balance Control when Sleep-deprived.

Motivating Mature Adults to be Physically Active.

Alzheimer

The Physical Activity and Alzheimer's Disease (PAAD) Study: Cognitive outcomes.

UNCG professor explores links between exercise and Alzheimer's disease

UNCG Landing page for Physical Activity and Alzheimer's Disease 2

Books:

https://uncpress.org/book/9781469654836/coaching-for-the-love-of-the-game/

https://uncpress.org/book/9780807859902/bring-your-a-game/

BRIANS LINKS

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

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

Amanda is PN1 certified nutrition coach, weight loss specialist and award-winning radio personality and podcaster.

In January 2012, she made a New Year's resolution to stop dieting and to start making the best decision in every moment. She resolved to just do the best she could, to stop forcing herself to eat vegetables she hated, and to stop paying for gym memberships she'd never use. Slow steps, small goals, and a lot of determination helped her to lose over 100 pounds and keep it off.

She is living proof that dedication, passion, and strength can be ignited in anyone. Her positive messages of health and wellness are regularly promoted on the radio, on her podcast, and throughout social media, where audiences are always eager to hear more about her weekly meal prep process, daily fitness workouts, and her fun-loving outlook on life.

Amanda is not only lively and personable, she shows others how it is possible to change their lives, break old habits, and even have fun while doing it.

I was on Amanda's show a few weeks ago and absolutely loved her energy (and story) so I'm delighted she could join me for this podcast.

This is a must listen for anyone on a weight loss journey or for those who feel too confused and/or overwhelmed by the amount of conflicting weight loss advice out there.

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

• How she lost 100lbs by walking more and just making a few dietary changes
• How that transitioned from walking to finding a new love for strength training and running
• How to beat the feeling of overwhelm when you have so much weight to lose
• How she used to binge eat to the point of pain and how she overcame it
• The sad reality of losing friendships a weight loss journey
• And much more.

Shownotes:

Her book

Bite This! Cookbook Vol. 1

Her podcast - Pound This

https://poundthis.com/?ltclid=f40b38b4-fcb2-4f22-84cc-1ed94a8778a2

https://podcasts.apple.com/us/podcast/pound-this/id1325659621

https://poundthis.com/?ltclid=8a076053-54da-48b5-acd8-d1b6df309519

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

https://www.amandavalentinebites.com/

https://www.facebook.com/AmandaValentineBites

Leisa is a qualified Integrative Nutrition Health Coach and founder of Make Me Sugar Free.

She is also the author of the new book 7-Day Sugar Cleanse: Beat Your Addiction with Tasty, Easy-to-Make Recipes that Nourish and Help You Resist Cravings.

Leisa gave up sugar at the start of 2016 and created her blog to help other people break the sugar addiction cycle and help her audience on their way to a healthier and happier lifestyle.

Her Instagram page and YouTube channel makemesugarfree is packed with easy to make and tasty sugar-free meals as well as tips and advice on how to quit sugar for good and break the cycle of sugar addiction.

I've been following Leisa's content for ages and I'm absolutely delighted we were able to organize this podcast. This one is for anyone who is looking to remove or reduce their sugar intake for a whole host of health or body composition reasons.

Here are some of the things we talked about:

• If you are doing your first sugar detox, what you NEED to know beforehand.
• Who should consider going sugar free and the main benefits
• The reason for sugar addiction and watching out for your 'sugar trigger' moments.
• The foods that hide sugar and make your detox harder
• Sugar withdrawals and how long they last for based on your starting point
• Her thoughts on sweeteners instead of sugar
• Everything you need to know about going sugar free
• The mindset that 'going sugar free' doesn't need to be permanent, but it can improve your relationship with the foods that are high sugar

Links

https://www.facebook.com/makemesugarfree/

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

https://www.makemesugarfree.com/

Her Youtube

https://www.youtube.com/channel/UCFQ-o83WfSa_P4zIqYgVcHg

Her articles

https://www.scribd.com/article/487613007/Easy-Eats

https://www.dailymail.co.uk/femail/article-7559715/Nutritionist-reveals-signs-sugar-addiction-break-cycle.html

Her programme

21 DAY SUGAR DETOX PROGRAM

Her book

7-Day Sugar Cleanse: Beat Your Addiction with Tasty, Easy-to-Make Recipes that Nourish and Help You Resist Cravings

Book link

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

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

Miriam Kerins Hussey is an integrative health and wellness coach, keynote speak and founder of Soul Space.

She specialises in integrative Health and Wellness coaching that focuses on lifestyle as Medicine and getting to the root cause of performance and health related issues as this is the real awakening that allows lasting change and transformative breakthroughs.

Her style focuses on the mind body connection and integrates a holistic approach to enhanced health and wellbeing.

I met Miriam at the 2018 Welfest event where we shared the stage in a Q+A with dietician Orla Walsh (from podcast 203) and this episode has been a long time coming. There are so many 'penny drop' and 'ah ha' moments here, 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 episode.

• How stress and anxiety has become our 'new normal' and tools for moving past it in modern society.
• How to build your internal self-compassion muscle
• The art of reframing, letting go and the learning to surrender
• The importance of mirror and inner child work
• How small simple life changes make huge differences to your energy levels
• Emotional eating and nutritional well being
• And much more.

SHOWNOTES

Miriam's Website: https://soulspace.ie/

Miriam's Instagram: https://www.instagram.com/mirkerins_integratedwellness/?hl=en

Miriam's LinkTree: https://linktr.ee/Mirkerins_integratedwellness

BRIAN'S LINKS:

New Nutrition Course: https://briankeanefitness.com/nutrition-course/

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

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