The Brian Keane Podcast

Gregg is the host of the Tiny Leaps Big Changes Podcast and the author of the book of a similar name. Tiny Leaps, Big Changes: Everyday Strategies to Accomplish More, Crush Your Goals, and Create the Life You Want

That book explores the reality behind personal development - that all big changes come from the small decisions we make every day.

Five years ago Gregg started a podcast in his one bedroom NYC apartment with a simple mission, to redefine personal development.

Since then it's grown to nearly 15 million downloads across 100+ countries with regular top 20 rankings in the Mental Health and Health categories.

Greg is. passionate about helping people get out of their own way so they can create real change and build the life they've always wanted.

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

· Why you need to know what success and failure looks like BEFORE you set a new goal.

· The reason finding your 'why' is important for sticking to a goal when times get difficult

· The problem with approaching change by force and why willpower is NOT the answer!

· When to give up vs when to persevere when something gets too difficult.

· How to incorporate new behaviours into existing routines (habit stacking)

· How to change your relationship with failure!

· Dealing with comparison syndrome and using empathy to not be so hard on yourself.

Shownotes:

Gregg's website: http://tinyleaps.fm

Gregg's book: Tiny Leaps, Big Changes: Everyday Strategies to Accomplish More, Crush Your Goals, and Create the Life You Want

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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

Steve from Adapnation is a qualified nutritionist from the BTN academy.

He is extremely passionate about the Tribalism around dietary choices and why applying a 'one size fits all' is a poor way to decide on what nutritional plan is the best fit for you.

In today's show, we have a great back and forth when it comes to challenging your best loved nutritional beliefs and how to navigate through the noise online when it comes to dietary advice.

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

· The nourish, regulate and complete approach to nutrition

· Understating the role of your ancestral lineage when it comes to your food choices

· Evolutionary consistency and understanding basic human biology and THEN looking at the studies.

· Real food vs processed food and the 80:20 approach

· Why certain foods mess with satiety signals and the real reasons for cravings!

· Why the 3pm slump is NOT normal and how to become more metabolically flexible.

· How Intermittent fasting can potentially change your relationship with food.

· And so much.

SHOW LINKS:

#BeYourBest Nutritional Principles:

https://adapnation.io/beyourbest-nutrition/

Book Recommendations:

https://adapnation.io/books-nutrition-wellness-microbiome/

Website: https://adapnation.io

#BeYourBest Journey: https://adapnation.io/beyourbest-journey/

Facebook & Instagram

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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

Since I released my second book Rewire Your Mindset at Christmas, I've been reflecting and thinking about some of the main ways I rewired my mindset over the past few years.

Today's podcast is a 'press record and talk' solo episode so I hope you enjoy it.

1. Separating real problems vs perceived problems. 08:59
2. Understanding the difference between positive feedback from negative criticism and knowing who to listen to and who to ignore. 27:31
3. Accepting short term anxiety is a normal human emotion to feel.. but chronic anxiety is not! 44:32
4. Learn to let go of things I can't control. 50:54
5. Understand the power of people's projection and their negativity is a reflection of them (not me). 01:00:04
6. Finally knowing that the figurative goal posts (of any target or goal) always move so you need to be aware of that or change the frigging game! 01:09:57

Shownotes:

Lets Get Checked 30% OFF code: KEANE30

LetsGetChecked – Home health and wellness tests in Ireland

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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

This weeks winner. 

Next winner will be announced on Monday. 

To enter, just rate and review the podcast and tag or send me the screenshot on Instagram. 

https://www.instagram.com/brian_keane_fitness

 

 

Athina Crilley is a qualified level 3 personal trainer and online coach with a degree in Biochemistry.

She is also the host of the new podcast Finding My Fit.

Her style of coaching is about helping clients to achieve their specific goals and get the best results possible, whilst maintaining a healthy and enjoyable lifestyle!

She's a firm believer that fitness does not have to be a chore or be boring; it can be fun and dynamic if you find what you like and enjoy. Her Instagram page is all about spreading positivity around body image and mindset.

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

· Having and dealing with anorexia as an eating disorder for 7 years

· Switching from a Type A obsessive personality to learning to go with the flow more and not stress out as much.

· Calories vs macros and fat loss vs body composition

· Not separating food into 'good' and 'bad' categories

· How to get yourself out of a negative state if you are feeling too anxious or stressed.

· How to curate your Instagram feed for maximum positivity

SHOWNOTES:

Athina's Instgram: https://www.instagram.com/athinacrilley/?hl=en

Athina's Website: https://www.athinacrilley.com

Athina's Podcast: Finding My Fit • A podcast on Anchor

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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

This was a podcast I recorded last week with my mate Kevin from Kevin Boyle Yoga.

This was one of my favourite interviews I've done recently.

I've covered topics on todays podcast that I haven't previously touched on in any podcast.

In it, we talked anxiety, parenting and how to not get confused between love and hate with dealing with negativity from people.

If you're a fan of the fitness episodes, I'd give this one a miss; but if you enjoy the mindset podcasts, then this is not to be missed!

Check out more of Kev's podcasts here

https://kevinboyleyoga.ie/podcast

Rob is an actor, presenter and chef who specialises in making healthy living easy.

His Instagram is geared around making a healthy lifestyle affordable for everyone with delicious recipes under £2 and FREE 20 minute workouts for people.

He is also the co-presenter on BBC's 'Kitchen Starter Pack' - a cooking show all about making cooking simple.

Here are some of the topics we covered in today's podcast.

· His unique backstory to how he fell into a job as a chef

· Calories vs nutrition and the James Smith vs Joe Wicks diet approach

· How to eat healthy and make tasty meals for under 2 pound

· What to do if you press the f*ck it button or fall off the wagon with your nutrition

· The problem with cheat days and how it can negatively affect your relationship with food

SHOWNOTES:

Rob's Instagram: https://www.instagram.com/rob_eades/

Rob's website: https://www.leanstudentchef.co.uk

James Smith Podcast 168: https://briankeanefitness.com/podcast/168-james-smith-on-going-from-4000-followers-to-25000k-in-a-year-keto-cnts-and-not-shgging-people-you-work-with-explicit-warning/

Joe wicks podcast 208: https://briankeanefitness.com/podcast/208-the-body-coach-joe-wicks-on-lean-in-15-and-always-focusing-on-the-positivity/

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

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

Rosie is a fully qualified Nutritional Therapist, after studying at the renowned Institute of Optimum Nutrition.

She was diagnosed with severe burnout back in 2014 and made a lot of difficult changes in her life to bounce back and recover fully.

Rosie was bed bound for three years straight and has since gone on to achieve an incredible journey that has seen her coach thousands of women to increase their energy and continues to go from strength to strength.

She has helped multiple companies give their employees more energy and written hundreds of blog posts on how to recover from burnout, as well as writing her first book "Burnout's a B*itch – the antidote to the overworked world we live in".

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

· Early warning signs to watch out for with burnout.

· How to eat and what food to minimise/avoid if you're feeling burned out

· Tips for reducing caffeine and stimulants (without feeling the negative detox effects)

· What balancing hormones actually means and the misconceptions around stress

· How to maximise your sleep (supplements, routine and what to avoid before bed)

· Plus more…

SHOWNOTES:

Sponsored by Lets Get Checked 30% OFF code: KEANE30 LetsGetChecked - Home health and wellness tests in Ireland

Rosie's Instagram: https://www.instagram.com/missnutritionist/?hl=en

Rosie's Website: https://inspiredhealth.co.uk/pages/rosie-millen

Pre-order her book: https://www.amazon.co.uk/Burnouts-B-tch-Rosie-Millen/dp/1784726672

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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 bonus podcast is an episode I did with my friend Cathal Savage for his new podcast.

If weight loss, fat loss or body composition is your current goal, then this should be a really helpful episode to listen to. Enjoy.

Here are some of the topics I covered today:

• The difference between weight loss and fat loss.
• How to diet well and what to avoid.
• How to track fat loss (multiple methods and my personal favourite ways)
• Why weighing scales are addictive.
• The reason why extreme diets don't work for non extreme goals.
• How to find the right coach or trainer for you.

Cathal's website: https://cathalsavage.com

Johann is the author of the New York Times best selling book. 'LOST CONNECTIONS: Uncovering the Real Causes of Depression - and the Unexpected Solutions.'

Johann's ground breaking book talks about disconnection and the nine cause of depression and anxiety.

1. Disconnection from meaningful work

2. Disconnection from other people

3. Disconnection from meaningful values

4. Disconnection from childhood trauma

5. Disconnection from status and respect

6. Disconnection from the natural world

7. Disconnection from a. hopeful or secure future

Cause 8 and 9: the real role of genes and brain changes

This was possibly one of my favourite podcast of all time and it goes slightly longer than normal (90 minutes) but you'll see exactly why as we start to dig into one of the most prevalent topics when it comes to mental health in 2020.

Here are some of the things we talked about:

· Why junk values are the happiness equivalent of junk food

· How the opposite of addiction is connection

· Why porn is to sex what social media is to real person interaction and conversations.

· Why the mistaken belief of making yourself externally perfect is making you miserable.

· And so much more.

SHOWNOTES:

The Lost Connections Website https://thelostconnections.com

Johann's website: https://johannhari.com

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

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