The Brian Keane Podcast

Latest Episodes:

#166: Mental Health Issues (Warning: This Is Pretty Heated), Food vs Supplements, Getting Back On Track After Being Sick! Jul 23, 2018

Show notes

I think I need to do a separate introduction as I get super heated on the mental health issue at the end of this episode. I've had my own issues in this area and I'm purely speaking from my own experience, but I the intensity level is very high here so just warning you in advance if you're listening to this in public.

Questions for Q&A:

I've been sick, any tips to put on 4kg I've lost without it mainly being body fat? 04:05

Is melatonin better than zinc and magnesium for sleep? 15:57

Is it possible to get all your protein from actual food without the intake of powders? 27:45
Is there a positive link between mental health and exercise? 33:48

SHOW LINKS

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WEBSITE

THE FITNESS MINDSET

#165: Operation Transformation's Karl Henry on Personal Training, Dealing with Negativity and Seeing The Positive in Everything! Jul 20, 2018

Show notes

Karl is the leading fitness expert on RTE 1's Operation Transformation and is one of Ireland's top personal training transformation specialists.

Today we talked about everything from cultivating the skills and knowledge to thriving in the fitness industry to taking the first steps with any goal, even if you have no idea where the path leads. Karl's positive mindset is infectious! I hope you all enjoy it as much as I did.

Karl's Social Media Links

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Podcast

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Karl Henry's Healthy Living Handbook

#164: Walking Away From Job Security, Diet Foods, Counting Calories vs Intuitive Eating and Wanting To Look Like Instagram Fitness Models! Jul 16, 2018

Show notes

How do I get into a calorie deficit? What diet/foods do I need to eat. I'm starting the gym soon doing resistance training 6 days a week along with walking 3 days a week for 30 minutes as cardio? 02:39
I'm trying to switch from counting calories to intuitive eating while eating a mainly whole food diet & meat. But I'm worried I'll overeat on things like nuts, beans and seeds etc. Any advice would be appreciated? 18:26
I want to look more like you, what supplements should I use? 24:33
I moved to NY/NJ from Ireland 9 years ago. I've achieved so much since coming here (not financially but as a person) I want to ask your advice, I feel I know you're answer already but maybe I'm missing something. I'm an electrician with a fantastic job at the UN. Great benefits, vacation, medical, pension etc. I can't help but think I'm wasting my talent by not going out to set up my own business. I fear walking away from the security of my current job? 38:23

(Side note from Brian: I got a bit fired up on this one so apologies for the excessive swearing if you're listening to this one in public).

BRIANS INSTAGRAM

BRIANS BLOG

THE FITNESS MINDSET

#163: What Is The Best Diet To Follow? Jul 09, 2018

Show notes

Personally, I think the best diet is one that fits into your lifestyle and schedule, that includes foods that you enjoy and is in alignment with your specific goals. However, there are some diets that work better for certain people than others so I've used today's episode to go through some of the pros and cons of the most popular diets at the minute. I hope you enjoy it.

Keto Diet 12:28

Vegan 21:41

IIFYM (If It Fits Your Macros) 27:32

Clean Eating 35:11

Paleo Diet 38:23

Intermittent Fasting 41:53

Flexible Dieting 50:08

Be sure to comment on my Instagram wall if you're currently following one of these diets or plan to in the near future.

Episode: 138 How Stress Can Kill Your Sex Drive, Make You Fat and Ruin Your Energy with Ori Hofmekler

#162: Anxiety Around Food, Calculating Calories For Fat Loss, Slimming Down Chunky Legs and Weekly Cheat Meals! Jul 06, 2018

Show notes

How do you calculate your calories and know how many you should be eating? 02:28
Thoughts on slimming down chunky (but muscular) thighs? 17:41
Do you recommend weekly cheat meals? 29:17
I have a quick question, do you have any tips on food anxiety? I'm 23 and I really want to go out and enjoy myself whilst still staying healthy but whenever my friends ask me to go out for drinks all I can think about it calories and I usually end up not going as I'm too anxious about losing my progress. I love health and fitness but am really scared I'm in too deep and it's preventing me from living life in my 20s any advice? 43:28

Links:

Brians Instagram

BRIANKEANEFITNESS.COM

#161: How To Run A Successful Fitness Business Jul 02, 2018

Show notes

This episode is for any who works 1:1 as a personal trainer or wants to move their business online and how to do that. I've also discussed questions to ask yourself if you're considering going into the fitness industry from school and college or anyone looking to have a fitness service, product or business as their 'side hustle'. Everything below really applies to any business but I've used fitness as the example in most cases, so I hope it helps.

Who is your audience and where is their attention? (15-17 year olds on Snapchat, 21-30 on Instagram, 30+ on Facebook, commuters on podcasts) 08:43

Niching a market, price vs value and providing value up front 20:09

Your current clients are number 1, they are walking billboards 26:51

What does your perfect day look like and where do you want to be in 6 months, 12 months and 18 months? 35:17

Serve, serve, serve. 41:40

Shownotes:

#152: Life Skills Needed For Building A Successful Business with Paul Dermody

#118: The Business Episode: How To Run a Successful Business – Going Broke and Starting Over Three Times

#93 and 94: Book Competition Winner Comes To Interview (part 1 and part 2)

The Fitness Mindset

#160: Hangover Recovery, Caffeine Fatigue, Tips for Shift Workers and Dealing With Stress From Work! Jun 25, 2018

Show notes

Any tips on how to recover from a hangover after a two day Stag? 02:45

Would love to hear some more info on a podcast about central nervous system fatigue from caffeine? 14:17

What are your thoughts on taking a pre workout for an evening session- will it keep me up all night? 24:49

Do you have any tips for shift workers? 30:11

Do you think it is possible to maintain a six-pack all year? 41:44

I would love if sometime you did a podcast on managing work stress outside of work and switching off from work issues? 45:36

Blog

The Fitness Mindset

#159: Family Have Turned Their Back On Me, Chocolate Is My Weakness, Supplements To Gain Weight Jun 22, 2018

Show notes

Q+A:

What's the best supplement to gain weight? 02:48

Did your weight go down a lot when were training for all the desert marathons? 17:47

How many days a week should you train? 25:36

My weakness is chocolate what is the best way to avoid this? 31:34

What are your thoughts on increasing output (training) vs calorie reduction (diet) for fat loss? 41:51

Wondered what your advice would be in my situation? I have been married since I was 23, for 13 years, and have two kids, who are my absolute priority. My wife and I have grown to be different people with differing aspirations. I still love her but just not in the same way, more like a best friend. I have fallen for a girl from work who feels the same towards me, I've told my wife and my family have turned their back on me. What advice would you give me? 50:40

Shownotes:

Blog

The Fitness Mindset

#158: How To Deal With Negative People! Jun 18, 2018

Show notes

This was a press record and talk episode. I've talked about my experiences in dealing with negative people over the last ten years. Parts of this episode are very raw and I've used some stories from my personal life that I haven't talked about before so I hope it helps.

Notable timestamps:

Ask yourself, who am I spending most of my time with? 05:34

"You're the average of the five people you spend the most time with" – Jim Rohn

If you can't cut people because they're family or in your workplace, you need to give their words less weight! 14:36

"If you wouldn't switch positions with someone, why are you listening to them?"

There are three types of people in this world, people who give you energy, people who drain your energy and those who are neutral.

Who are the emotional vampires in your immediate environment?

Are they just projecting onto you? 36:49

"Somebody projecting hate or negativity on you is normally a reflection of what's going on in their life. That's on them, not you! Remember hurt people hurt people"

"There's always someone smarter, leaner, bigger. There's always a bigger d*ck!" 43:10

Shownotes:

Blog

The Fitness Mindset

#157: 12 Life Experiments That Stuck! Jun 11, 2018

Show notes

Personally, I'm always trying to optimize things in my life to get more done, have more impact and be more effective and happier in general. I break my life into four quadrants (Health, Wealth, Love and Fulfillment) and score them out of 10 every month. These experiments are all ones that have 'stuck' and that I've doubled down on to improve on the areas of life that are important to me so hopefully, this episode helps you determine what's really important to you and what experiments can help you get to those goals quicker.

1 Getting up an hour earlier (start with 15 minutes earlier) 20:41

2 Not checking social media first thing in the morning 25:05

3 Getting 'R.E.M.' based sleep 28:18

4 Doing finishers instead of 'boring' cardio 31:43

5 Turn your car into a library on wheels (audiobooks) 37:02

6 Digital detox every Sunday 45:11

7 Emails, Whatsapp or '100 times a day tasks' at designated times only 47:00

8 Reducing blue light in the evening to help with better sleep 48:11

9 Cutting all caffeine three days every week (this is hard!) 49:51

10 Seeing money and time as wasting, spending or investing (paying for value, not price) 52:21

11 Working only at optimal times – being productive vs. being busy 56:08

12 Writing down goals or things that are bothering me to reduce anxiety 59:40