The Brian Keane Podcast

For anyone confused about calculating calorie deficits for fat loss. 10 Question Q+A Monday-Friday on Instagram and I'll be taking the questions from there. Instagram Brian_keane_fitness

Today's Q+A from my Instagram Can protein powder make you gain weight or bloat if you're not working out regularly? 05:18 Are you HIIT workout on Instagram better than traditional hypertrophy workouts? 13:09 Not seeing results after 4 weeks on a program and I'm in a deficit and I'm very active? 17:43 Diet overhaul for weight loss. Is it best to use a PT, nutritionist or dietician or are they all pretty much the same? 28:35 Going on holiday today and dreading holiday bloating, what's the best way to avoid it? 34:42 How can someone overcome exercise addiction? 40:01 I've 2 jobs, one I hate but pays more and the other I love but pays less, what should I do? 50:14 =================== Brian's Links Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/ Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS

Dr. James LaValle, is a nationally recognized clinical pharmacist, best selling author, and board-certified clinical nutritionist. He is the author of the most recently released book, Your Blood Never Lies, as well as his best seller, Cracking the Metabolic Code. The microbiome is one of the most complex, misunderstood systems in our bodies — yet, one of the most important. Today's episode is one I am going to re-listen to over and over again, it is an absolute gem! Here are some of the topics we covered in today's podcast. Identifying the main causes of leaky gut Food intolerances and how they occur How to minimize the negative effects of Irritable Bowel Syndrome (IBS) with lifestyle and dietary changes. How to use probiotics to balance out your gut bacteria whilst on antibiotics How to stop potatoes and certain foods from bloating your stomach How to protect your gut microbiome so you can lose weight faster, increase energy levels and improve your mood Shownotes: Dr Lavelle's books: https://tinyurl.com/Dr-Lavelles-books Website: https://www.jimlavalle.com/ ================== Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Alex is a professional fitness model, entrepreneur and personal trainer. He is the creator of #CROCKFIT - an online fitness platform that has motivated and transformed thousands of people around the world, leading to over 350k followers on social media (including his Instagram page which has over 244k followers) For almost 10 years Alex has made it his mission to give people the tools to achieve a better-balanced life - no success without sweat is his message. Here are some of the things we talked about in today's podcast. How to break binge eating cycles How to use your worst failures as stepping stones to success Social media moderation protocols Alex's goal-setting techniques when it comes to fitness, business, and life. Shownotes: Alex's App: https://www.alexcrockford.com/crockfitapp Alex website: https://www.alexcrockford.com/ Alex YouTube: https://www.youtube.com/user/AlexCrockford Alex' Instagram: https://www.instagram.com/alexcrockford/?hl=en ================== Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Dr. Galpin is the creator of the Exercise Physiology Laboratory at CSU Fullerton, as well as their Director of Sports Performance. His Ph.D. is in Human Bioenergetics and his master's degree is in Human Movement Science. He is also the co-author of book Unplugged: Evolve From Technology to Upgrade Your Fitness Performance and Consciousness and his studies prove that most people don't fully understand the influence exercise habits, food consumption, and technology usage have on their long-term health performance. Andy's Instagram page is one of my personal favorites and his YouTube channel has some of the best videos on exercise physiology that you'll find anywhere on the Internet. Some of the things we talked about in today's episode. The difference between eating for fat loss vs. eating for performance Post workout nutrition and what you should eat after you train Why you shouldn't demonize fruit (even if fat loss is your goal) Why Keto is a bad long term strategy for some athletes Challenging sleep with strategic sleep deprivation The Rule of 3 (Andy's mindset trick) Why gamification and overusing fitness technology can hinder performance Shownotes: Andy's Instagram: https://www.instagram.com/drandygalpin/?hl=en Andy's website: http://www.andygalpin.com/ Andy's Twitter: https://twitter.com/DrAndyGalpin Book Unplugged: Evolve From Technology to Upgrade Your Fitness Performance and Consciousness https://tinyurl.com/Unplugged-book-amazon ================== Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Nick Littlehales is the leading elite sport sleep coach to the biggest names in the sporting world, including British Cycling and Team Sky's recording-breaking cyclists, top Premiership and international football teams and players, Rugby Union and Rugby League, and Olympic and Paralympic athletes. Chairman of the UK Sleep Council and a former professional golfer, he has thirty years' experience in the world of sleep science and has spent sixteen years working with elite athletes. His proven approach to achieving the optimum night's sleep is endorsed by leading professionals in sport and business. sportsleepcoach.com His piece in The Guardian titled 'The man who showed Cristiano Ronaldo How To Sleep' tells you everything you need to know about his level of expertise. In today's episode, we go through everything from the myth of needing 8 consecutive hours of sleep every night to how setting up your sleep environment can maximise recovery and energy throughout the day. Nick's book 'Sleep' is one of my all time favourite books and has helped me tremendously throughout the years. If you struggle with sleep, want to learn how to maximise recovery and improve your performance or live an extremely busy lifestyle where quality sleep feels like a luxury, then this is a must listen! Shownotes: Sleep Book: https://www.amazon.co.uk/Sleep-Change-sleep-this-minute/dp/0241975972 Nick's website: https://www.sportsleepcoach.com/ Nick's Instagram: https://www.instagram.com/_sportsleepcoach/?hl=en ================== Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Similar to the other random episodes I've recorded with Paul, I have no idea how this episode will go down as it's another 'fly on the wall' conversation where we pressed record and just talked. This goes in a million different directions (as do all of our private talks) so I hope you enjoy the lack of structure/conversational style for today's episode. Here are some of the topics we covered today. How to choose your suffering to deal with anxiety or environmental depression Picking friends by design and not by default Living life on autopilot and catching the unsupportive habits and stories Why being self-employed or starting your own business is safer than working a 'real job' The paradox of choice when it comes to food and dating apps. The problem with lying and constantly comparing yourself to others Setting your standards high by asking what would your 'target' self do? Shownotes: 185 The Random Episode 1 With Paul Dermody:https://briankeanefitness.com/podcast/185-the-random-episode-with-paul-dermody-mindlessly-eating-purple-polar-bears-negative-people-and-fat-shaming/ 193 The Random Episode 2 With Paul Dermody: http://briankeanefitness.libsyn.com/193-the-random-episode-2-with-paul-dermody-fasting-mental-health-vs-mental-illness-the-victim-mentality-and-going-back-to-college-advice 212: The Random Episode 3 With Paul Dermody: https://briankeanefitness.com/podcast/212-random-episode-3-with-paul-dermody-overcoming-fear-building-self-confidence-owning-your-weaknesses-and-creating-your-inner-circle/Your Inner Circle) Paul's Instagram: https://www.instagram.com/pauldermodypt/?hl=en

Joanne is a plus-size model, best selling author, creator and businesswoman I've known Joanne for years and this was an episode we have been planning for ages. I always get so much from our conversations and I'm so glad to be able to record this for today's podcast. In this episode, we talk through her journey from plus-size model to the body insecurities that came from getting significantly leaner. We also spoke about how to learn from past failures and mistakes and how the bad times help you to build a 'walled' mindset that allows you to keep moving forward when times get difficult. I hope you enjoy this one as much as I enjoyed recording it. Shownotes: Joanne's Instagram:https://www.instagram.com/makeupfairypro Joanne's website: Joanne Larby - Beauty, Fashion, Lifestyle My episode on The Other Side of Perfect: Brian Keane talks motivation, productivity, turning insecurities into strength and body dysmorphia Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Rebecca Nolan aka tea to triceps on Instagram is a certified nutritionist with an honors degree in applied psychology. She uses her social media platform and her blog teatotriceps.wordpress.com to give out an evidence-based approach on all things nutrition, diet, and psychology. In today's episode, we talk all things diet, food, and nutrition. If you've ever been confused about any of the topics below, be sure to check out today's episode. Artificial sweeteners Protein bars Multivitamins The Keto diet Intermittent Fasting Energy drinks Shownotes: Rebecca's Instagram: https://www.instagram.com/tea.to.triceps/?hl=en Website https://teatotriceps.wordpress.com/ Brian's Links Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Today's episode focuses heavily on the mindset side of things. It's been three months since I ran through the Arctic and just over a year since I ran six back to back marathons in the Sahara Desert. Both of those challenges thought me so much about how to be in other areas of my life. My personal relationships, my business, and my happiness levels are the best they've ever been and I put nearly all of it down to the 10 lessons I've learned below so I wanted to share them. This is another 'press record and talk' video so I hope you enjoy it. You need to break big goals into smaller parts 04:50 Pain is temporary and it will go away 11:28 You need to build the mental strength slowly every day 18:22 All limitations are self-created 25:07 Your own worst enemy lives between your two ears 33:01 You can't do things for other people, it needs to be for you and you alone 41:02 People put what you do on a pedestal and they shouldn't! 47:28 If you fail to prepare. Prepare to fail. 52:47 You can't give yourself the option to quit or you will take it! 57:53 See it, believe it, achieve. Become who you need to be, act like that and wait for reality to catch up. 01:02:11 Shownotes: Episode 198: 8 Critical Habits For Building Mental Toughness: https://briankeanefitness.com/podcast/198-8-critical-habits-for-building-mental-toughness/ Episode 148: Marathon Des Sables – Running 250km Through The Sahara Desert https://briankeanefitness.com/podcast/148-marathon-des-sables-running-250km-through-the-sahara-desert/ Episode 213: Running 230km Through The Arctic Circle https://briankeanefitness.com/podcast/213-running-230km-through-the-arctic-circle/ Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/