The Brian Keane Podcast

Today's podcast is a solo Q+A covering a wide range of topics from nutrition, training and supplements to some questions about my personal life and thoughts around mindset. Enjoy.

1. Will eating late at night make me fat or is it just a myth? 04:08
2. Best training program for weight loss? 12:33
3. Are you a fan of supplementing with vitamins and minerals? Thinking of getting some vitamin D and maybe some b12 20:51
4. How do I become more patient with my weight loss 29:01
5. What's your next big event? 36:48
6. Who do you live with? 39:00
7. Do you think in the current climate, new PT's should move online straight away? 43:26
8. Do you ever feel 'alone' or lonely and what's the best way to handle it? 48:43
9. I love the question you ask on the podcast but What are you most excited about right now? 56:14

Today's podcast is sponsored by Thryve

If you want to take gut health seriously, visit trythryve.com/briankeane and join thousands of people who have taken charge of their digestive health with the help of Thryve at home gut health tests.

Also check out the special offer for Brian Keane Podcast listeners and get 10% off your first month at trythryve.com/briankeane with code: CODE KEANE at checkout*

*The shipping is for US customers. Ireland and UK customers need to use DHL to return original sample.

SHOWNOTES:

Last solo Q+A 265: https://briankeanefitness.com/podcast/265-qa-body-fat-tracking-no-carbs-post-workout-my-average-day-personal-growth-books-and-living-below-your-means/

The online business podcast https://briankeanefitness.com/business-podcast/

How to move your PT business online course https://briankeanefitness.com/online-business-course/

Rewire Your Mindset course (new): https://briankeanefitness.com/rewire-your-mindset-course/

Lets Get Checked: https://www.letsgetchecked.com/ie/en/

KEANE30 for 30% off first time orders

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

Stephanie known as nuttyfoodiefitness on Instagram and YouTube is a Gymshark and Myprotein athlete.

Although she has over 240k followers on Instagram and nearly 100k on YouTube, she's not your average fitspo.

Her social media platforms are super positive and are all about promoting the message to enjoy life whilst being healthy and fit.

There are some crazy food challenges mixed in there too (which makes for some very entertaining viewing).

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

• Her backstory and what got her into the world of fitness at 24.
• Leaving her full-time job and dong social media full time
• How to get a more balanced approach to fitness and life in general
• How to stop caring what over people think of you
• Her craziest food and fitness challenges
• Using challenges to build your self esteem

Today's podcast is sponsored by Udo's Choice Super 8 Gold: https://www.udoschoice.ie

SHOWNOTES:

Stephanie's Instagram: https://www.instagram.com/nuttyfoodiefitness/?hl=en

Stephanie's YouTube: https://www.youtube.com/channel/UCRxpsG86WXrtG-F2WmThsmw

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Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

Jordan has a Bachelor's of Science in Health & Behaviour Science with a focus in Strength & Conditioning.

On top of being Gary Vee's former personal trainer, strength & nutrition coach, Jordan is also a 5x world record powerlifter. He is also a precision nutrition and westside barbell certified coach.

His social media platforms and podcast focuses on making the world of fitness and nutrition easier to navigate by cutting through all the bullshit.

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

· The worst nutrition misconceptions he sees online

· His process for how to stop labelling foods as 'good' or 'bad'

· The importance of calorie counting but why context matters

· How to stop punishing yourself if you've eating too much and why falling off your diet doesn't make you a bad person!

· How the starvation diets work and the myth of starvation mode

· What to do when you struggle with workout motivation

· Training progression and the myth 'being sore' after every workout?

· The worst advice he's ever been given and his history with binge eating and how he overcame it.

SHOWNOTES:

Today's podcast is sponsored by Udo's Choice Super 8 Gold: https://www.udoschoice.ie

Jordan's Website: https://www.syattfitness.com/

Jordan's Instagram: https://www.instagram.com/syattfitness/?hl=en

Jordan's Podcast: http://hyperurl.co/qfk6kzInstagram

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Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

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

Some of the things we talked about:

· Principles vs absolutes when it comes to diet behaviour.

· Understanding basic calorie balance for fat loss

· Why anticipation is generally better than the actual thing and managing your perception around food

· The problem with black and white thinking and why that limits your happiness.

· Getting to the root of guilt and shame.

· Why you should always be working towards your target self

And much more ..

Did you enjoy this episode? If yes, check out Paul's previous appearances on the podcast.

185: https://briankeanefitness.com/podcast/185-the-random-episode-with-paul-dermody-mindlessly-eating-purple-polar-bears-negative-people-and-fat-shaming/

193: https://briankeanefitness.com/podcast/193-the-random-episode-2-with-paul-dermody-fasting-mental-health-vs-mental-illness-the-victim-mentality-and-going-back-to-college-advice/

212: https://briankeanefitness.com/podcast/212-random-episode-3-with-paul-dermody-overcoming-fear-building-self-confidence-owning-your-weaknesses-and-creating-your-inner-circle/

232: https://briankeanefitness.com/podcast/232-the-random-episode-4-with-paul-dermody-life-on-autopilot-handling-self-employment-fear-how-to-choose-your-friends-and-more/

244: https://briankeanefitness.com/podcast/244-how-to-stop-seeing-food-as-good-or-bad-guilt-around-missed-workouts-and-challenging-beliefs-with-paul-dermody/

SHOWNOTES:

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Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

Gabby the #1 New York Times bestselling author of The Universe Has Your Back and has written six additional bestsellers.

She was featured on Oprah's SuperSoul Sunday as a "next-generation thought leader," and The Oprah Winfrey Network chose Gabby to be part of the "SuperSoul 100," a dynamic group of 100 trailblazers whose vision and life's work are bringing a higher level of consciousness to the world.

The New York Times identified her as "a new role model."

YouTube named Gabby one of 16 YouTube Next Video Bloggers, she was named one of Mashable's 11 Must-Follow Twitter Accounts for Inspiration, and she's featured on the Forbes List of 20 Best-Branded Women.

She appears regularly as an expert on The Dr. Oz Show and co-hosted the Guinness World Record largest guided meditation with Deepak Chopra.

Gabby just released her seventh -book, Super Attractor which I highly recommend checking out.

As someone who's been following Gabby's work for a long time, this episode was a particular pleasure for me personally. I hope you enjoy it as much as I enjoyed recording it.

The questions from today's podcast:

1. I've just slightly touched on some of your accolades and your incredible books, but Gabby, tell us a little bit about your backstory and what led you on your current path? 05:29

1. I know your mission is to help people crack open to a spiritual relationship so that they can live in alignment with their true purpose. Talk to me a little about your mission? 07:34:

1. In your new book Super Attractor, your call to action is asking people if they are ready to take their spiritual practice to the next level and manifest love and joy like they've never experienced before? Talk about how people can make a shift from occasional practising to living a spiritual life every day. 13:57

1. One of the sections of the book that I connected with most was on how to release the past and live without fear of the future, can you talk about how people can adopt this in their own lives? 30:16

1. I loved your recent blog post on How vulnerability gives you power, can you talk about vulnerability and peoples relationship to it? 27:35

1. You had a great post on Instagram about How to make spirituality a habit and just to recap, it was based in five steps. 35:50

2. 7.What are you most excited about right now? 40:06

GABBY'S LINKS:

Gabby's website: https://gabbybernstein.com

The Universe Has Your Back book: https://www.amazon.co.uk/Universe-Has-Your-Back-Matter/dp/1781804257/ref=sr_1_2?crid=YX725PWM5DKI&dchild=1&keywords=gabby+bernstein&qid=1599041412&sprefix=gabby+bern%2Caps%2C206&sr=8-2

Super Attractor book: https://www.amazon.co.uk/Super-Attractor-Methods-Manifesting-Wildest/dp/1401957161/ref=sr_1_1?crid=YX725PWM5DKI&dchild=1&keywords=gabby+bernstein&qid=1599041412&sprefix=gabby+bern%2Caps%2C206&sr=8-1

Surrender Video YouTube: https://www.youtube.com/watch?v=gBM5RPf2L_U

You are the guru free audiobook: You Are the Guru

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Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

Daniel is a performance nutritionist and author of the No1 best seller "Eat Up and Raise Your Game'

He received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol.

His best-selling book and Instagram page is all based around simple recipes and meal plans

This podcast was a long time coming and today we go deep on all things food psychology, dietary choices and taking back ownership of your nutrition.

Some of the things we talked about:

· The importance of taking full ownership of your nutrition to hit any goal you set for yourself.

· The nutritional psychology of knowledge, skill and motivation and how it impacts our behavior.

· The importance of having personal engagement or 'skin in the game' with your food plan.

· How to find or create motivation by figuring out your ultimate goal is when it comes to your diet.

· The importance of health seeking behavior when it comes to body composition.

· Mental health and owning who you are, your background and personal self-discovery.

· And much more.

Daniel's Website: https://www.daveynutrition.com

Daniel's Instagram: https://www.instagram.com/daveynutrition/?hl=en

Daniel's book: Eat Up, Raise Your Game: 100 easy, nutritious recipes to help you perform better on exercise days and rest days

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BKF Online Program:

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

Today's solo podcast is a nutrition deep dive.

It goes through everything you need to know when it comes to nutrition, dieting and food choices in general.

If you struggle with the nutrition side of weight or fat loss, then this episode is not to be missed.

• How to stop breaking foods into good and bad 05:40
• Calories 101 for fat loss 22:16
• Macros 101 for body composition 37:50
• How to build your own nutritional plan – TDEE calculator vs BMR vs working with a coach or nutritionist 48:42
• How to test it, track body fat and change or maintain based on your body's response. 01:00:55

OTHER TOPICS TOUCHED ON WITHIN:

• The problem with eliminating entire food groups or macro nutrients.
• The tangibles and intangibles of lowering body fat
• The diet mindset vs the nutrition mindset
• Starvation mode explained
• How food choices impact energy levels

SHOWNOTES:

186: Nutrition FAQS For Fat and Weight Loss:

https://briankeanefitness.com/podcast/186-nutrition-faqs-for-fat-and-weight-loss/

Sponsored by Lets Get Checked: LetsGetChecked - Home health and wellness tests in Ireland

Code: KEANE30 for 30% off

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BKF Online Program:

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

Trisha Lewis is a chef, best-selling author and inspiration to hundreds of thousands of people (including me) on social media.

After years of self-sabotage, secret eating, and yo-yo dieting- she finally decided to get on a nutrition plan that worked for her lifestyle and slowly started to exercise more.

Since her first appearance on the podcast: 225 Trisha's Transformation on Losing 100 Pounds (The Right Way), she has been on a roller coaster of a journey.

It that episode, we talked about her years of self-sabotage, secret eating and yo-yo dieting. She finally decided to get on a nutrition plan that worked for her lifestyle and slowly started to exercise more and is now inspiring thousands of people all around the country to do the same!

In today's episode we talked everything from calorie deficits, food and dealing with negativity to learning to to pushing through hard times and the power of self-love.

This one is not to be missed.

SHOWNOTES:

Trisha's new book: https://www.amazon.co.uk/Trishas-Transformation-Bulge-Still-Indulge/dp/071718868X/ref=sr_1_1?adgrpid=106115832438&dchild=1&gclid=EAIaIQobChMImMvEm_yV6wIVCbLtCh25SwGlEAAYAiAAEgI1ovD_BwE&hvadid=451240517962&hvdev=c&hvlocphy=1007850&hvnetw=g&hvqmt=b&hvrand=8230960422762476478&hvtargid=kwd-956094294404&hydadcr=8247_1789961&keywords=trisha+transformation+book&qid=1597245805&sr=8-1&tag=googiehydra-21

Podcast 225 Trisha's Transformation on Losing 100 Pounds (The Right Way),

https://briankeanefitness.com/podcast/225-trishas-transformation-on-losing-100-pounds-in-less-than-a-year-the-right-way/

-------------------------------------

Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

Tim and Jacko are the co-owners of The School of Calisthenics. Callisthenics is a form of bodyweight training with a focus on pushing and pulling movements with no added weight.

A lot of you will recognise Tim and Jacko from Podcast 188: Redefine Your Impossible with The School of Calisthenics!

In today's episode, I catch up with two of my favourite lads from across the Irish Sea.

Here are Some of the things we talked about:

· The biggest misconceptions with bodyweight training

· The goal setting process of finding what inspires you and focusing on what you enjoy.

· How to learn to let go of the things outside of your control and how to use training to build your mindset.

· The superpower of patience and how setting training goals forces you to take things one step at a time.

· The biggest mindset barriers' that hold people back.

· The thing that has had the biggest influence on their lives over the past two years.

Shownotes:

School of Calisthenics website: https://schoolofcalisthenics.com

Linktree: https://linktr.ee/schoolofcalisthenics

Podcast 188: Redefine Your Impossible with The School of Calisthenics!: https://briankeanefitness.com/podcast/188-redefine-your-impossible-with-the-school-of-calisthenics/

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Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk

Bonnie is a registered dietician and promotes the message about how to eat without feeling guilt and shame.

Her Instagram page is all about spreading positivity and education around intuitive eating and food freedom.

She has in my opinion, one of the best Instagram pages when it comes to binge eating, food freedom and improving your relationship with food.

Here are some of the things we talked about in todays podcast.

· The danger of splitting food into 'good and bad' categories

· How intuitive eating isn't about eating whatever you want, whenever you want and the misconceptions around it.

· The problem with diet culture and the restrictive mindset.

· How retraining yourself to live in 'food abundance' can help your binge eating.

· How to break the binge/restrict eating pattern

· How to stop eating too much/binging at night times and identifying emotional triggers for eating patterns.

Plus much more.

Shownotes:

Bonnie's Website: https://bonnieroney.com

Sponsored by LetsGetChecked: https://trylgc.com/briankeane

Use code KEANE30 at checkout for 30% off your entire order.

-------------------------------------

Check out my latest book 'Rewire` Your Mindset' on audiobook – available now on Audible – click here.

(https://www.audible.co.uk/pd/Rewire-Your-Mindset-Audiobook/B0885DLNGT?source_code=AUKFrDlWS02231890H6-BK-ACX0-195065&ref=acx_bty_BK_ACX0_195065_rh_uk