The Brian Keane Podcast

Best selling author of 'The Fitness Mindset' Brian Keane answers your questions and interviews leaders in the world of fitness, health, mindset and natural wellness to share tips about all things that can support you on your journey to becoming the best version of yourself.
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Aug 21, 2019

If you're confused about whether you should or shouldn't consume dairy or milk, hopefully this short podcast helps to clear it up. 

10 Question Q+A Monday-Friday on Instagram and I’ll be taking the questions from there.



Aug 19, 2019

Shane is an online coach, ultra-endurance athlete and social media influencer.

You may recognise his voice from episode 120-titled Shane Finn on 24 marathons in 24 days that we recorded way back in Nov 2017.


In today's episode, we are going to talk about Shanes most recent adventure, which had him, run and cycle across the whole of the USA! This is an incredible story about drive, grit and sheer will. Enjoy.


“If I keep moving, America will eventually run out of land”

– Shane Finn





Episode 120 with Shane Finn: The Brian Keane Podcast: #120: Shane Finn and 24 Marathons in 24 Days! (

Shane’s website:

Shane’s Instagram: Shane Finn (@_shanefinn) • Instagram photos and videos (



Brian's Links

Rewire Your Mindset Seminar

Brian's Books Can Be Found Here:


Aug 12, 2019

Charlie is an online transformation coach, muscle and fitness model and social media influencer with over 210k followers on his Instagram account.

He specialises in working with busy professionals between the ages of 25 and 40, who enjoy the qualities of life, whilst at the same time being able to achieve their dream physique.


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

  •     Trigger foods: how to identify them and when or when not to include them in your diet.
  •     Cheat meals: how to train, eat and live around your weekly cheat or free meals.
  •     Food relationships: building a diet that gives you a healthy relationship with food.
  •     Busy tips: how to train, eat and live a fitness lifestyle when you are short on time.
  •     Sleep technology and sleep supplements: Charlie’s personal favourites for himself and his clients.  
  •     How to cut out negative people and cull your social media to build a positive mindset.


Charlies Link tree:




Brian's Links

Rewire Your Mindset Seminar

Brian's Books Can Be Found Here:

Aug 7, 2019

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.



Aug 5, 2019

Today’s Q+A from my Instagram

  1.     Can protein powder make you gain weight or bloat if you’re not working out regularly? 05:18


  1.     Are you HIIT workout on Instagram better than traditional hypertrophy workouts? 13:09


  1.     Not seeing results after 4 weeks on a program and I’m in a deficit and I’m very active? 17:43


  1.     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


  1.     Going on holiday today and dreading holiday bloating, what’s the best way to avoid it? 34:42


  1.     How can someone overcome exercise addiction? 40:01


  1.     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

Brian's Books Can Be Found Here:


Jul 29, 2019

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




Dr Lavelle's books:



Brian's Links

Brian's Books Can Be Found Here:

Rewire Your Mindset Seminar


Jul 22, 2019

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.



Alex’s App:

Alex website: 

Alex YouTube:

Alex’ Instagram:


Brian's Links

Brian's Books Can Be Found Here:

Rewire Your Mindset Seminar




Jul 15, 2019

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




Andy’s Instagram:

Andy’s website:

Andy’s Twitter:

 Book Unplugged: Evolve From Technology to Upgrade Your Fitness Performance and Consciousness


Brian's Links

Brian's Books Can Be Found Here:

Rewire Your Mindset Seminar



Jul 8, 2019

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.


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!



Sleep Book:


Nick’s website:

Nick’s Instagram:


Brian's Links

Brian's Books Can Be Found Here:

Rewire Your Mindset Seminar


Jul 1, 2019

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?




185 The Random Episode 1 With Paul Dermody:

193 The Random Episode 2 With Paul Dermody:

  212: The Random Episode 3 With Paul Dermody: Inner Circle)

Paul’s Instagram:

Jun 24, 2019

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.



Joanne’s Instagram:

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:

Rewire Your Mindset Seminar


Jun 17, 2019

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 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




Rebecca’s Instagram:



Brian's Links

Brian's Books Can Be Found Here:

Rewire Your Mindset Seminar


Jun 10, 2019

 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.




  1. You need to break big goals into smaller parts 04:50
  2. Pain is temporary and it will go away 11:28
  3. You need to build the mental strength slowly every day 18:22
  4. All limitations are self-created 25:07
  5. Your own worst enemy lives between your two ears 33:01
  6. You can’t do things for other people, it needs to be for you and you alone 41:02
  7. People put what you do on a pedestal and they shouldn’t! 47:28
  8. If you fail to prepare. Prepare to fail. 52:47
  9. You can’t give yourself the option to quit or you will take it! 57:53
  10. See it, believe it, achieve. Become who you need to be, act like that and wait for reality to catch up. 01:02:11




Episode 198: 8 Critical Habits For Building Mental Toughness:

Episode 148: Marathon Des Sables – Running 250km Through The Sahara Desert


Episode 213: Running 230km Through The Arctic Circle


Brian's Books Can Be Found Here:



Rewire Your Mindset Seminar

Jun 3, 2019

Siobhan is an online coach, fitness influencer and world traveler.

This is her second appearance on the podcast. The first one ‘#135: Siobhan O’Hagan On Living A Life Of Freedom, Avoiding Fad Diets and How Putting Accountability Photos On Instagram Changed Her Life’ was recorded in March 2018.

In today’s episode, we jumped from everything weight loss, food and training to disconnecting from ego, building self-awareness and how to find self-love. Enjoy.

Siobhan’s Instagram:

Siobhan’s Website:

Episode 135: Siobhan O Hagen Interview (Round 1):

May 27, 2019

Todays Q&A podcast jumps all around, focusing on preparing for a holiday, building muscle to what could be potentially holding you back in the bedroom.

  1.     Tips to look my best and get the ‘beach body look’ before a holiday? 01:41
  2.     What do you make of a 5 by 5 program for building muscle? 10:30
  3.     Binged for 3 days, how can I bounce back from this? 14:37
  4.     What happens if you eat fat in your post workout meal? 14:37
  5.     What’s your ‘go to’ workout? 30:13
  6.     Full body workout every day, yes or no? 30:13
  7.     This is a bit awkward but I keep going ‘soft’ during sex, I’m only 20, any ideas why? 45:45




Episode 71: How To Peak For A Holiday, Festival or Event!


Episode 134: Losing Fat Keto, ZMA, Marathon Muscle Training And Not Getting It Up For Hot Chicks!


Epiosde 138: Ori Hofmekler

May 20, 2019

Today’s Q+A is geared towards nutrition, training, and supplements with a heavy fat loss focus. Enjoy


  1.     What supplements/nutrition would you recommend for someone who just started exercise? 01:18
  2.     Does having abs help with bloating? 14:54
  3.     Do you plan your workouts in a structured way or go by feel? 22:50
  4.     If fat loss has stalled, will a cheat meal help? 32:13
  5.     How can alcohol be fit into a cutting phase? 43:43
  6.     What are the drawbacks to zero calories drinks? 54:23
  7.     Is lifting weights twice a week bad for fat loss (should I just do cardio?) – for the skinny fat look? 59:38

 Check out Brians 10 question daily Instagram Q&A Here:


May 13, 2019

Trish Lewis (trisha.transformation on Instagram) is a 31-year-old chef who went from 26 stone (365lbs) to 19 stone (266lbs) in less than a year.


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 and is now inspiring thousands of people all around the country to do the same!


This episode is incredible! On top of being one of the funniest people I’ve ever interviewed, he rawness about her struggles makes this such a compelling listen. If you’re overweight or obese and feel like giving up, this is a must listen! If you’re into mindset, overcoming obstacles or just want to literally laugh out loud for more than hour, then do not miss this episode!  



Trisha’s Instagram:


May 6, 2019

Chris is a health and fitness consultant, international cover model and has a Ph.D. in oncology. 

He is also the host of the great podcast shred with science that specializes in giving an evidence-based approach to all things nutrition and training. You may also recognize his voice from Episode 61: Using Your Lows To Propel Yourself Forward with Ph.D. Researcher Chris Spearman. That episode was way back in May 2017.


In today’s episode, we talked everything from dealing with negativity, setting big goals and using the four quadrants to stay happy to the transformation of seeking external gratification to a focus of serving others. Enjoy :D







My episode of shred with science: The Shred With Science Podcast: 40) Brian Keane: Depression, Steroids, Relationships and Religion
May 1, 2019

Question 7: Is It Better To Do Cardio Before Or After Resistance Training?

If you're not following my 10 Question Q+A Monday-Friday on Instagram stories, be sure to follow below. 




Apr 29, 2019

David Hartigan is the co-owner of the company Hemp Heroes. In today’s podcast, we go through all the most frequently asked questions that come in about CBD Oil.

This has been a game-changing supplement for me and I’ve talked about the benefits I’ve felt from using it. I’ve also linked up with Hemp Heroes for a 10% off code for any orders through their website.


For 10% off all hemp heroes order, enter the code ‘briank10’ at checkout.



  1. Would you recommend staying on it CBD oil long term?  I’ve started it and its great! 14:52
  2. Been having very vivid dreams since taking CBD Oil? Is this normal? 17:39
  3. How does it help you sleep? 19:22
  4. Can you take CBD Oil if you are any medication for anxiety and does it really help? 21:00
  5. Is it a banned substance for GAA players? 24:24
  6. Can you discuss the clinical backed trials? 29:02
  7. Does CBD oil have any side effects the next day? 30:51
  8. What would David recommend as the best CBD for a beginner? 32:13
  9. Can CBD oil become addictive? 40:53
  10. Thinking of taking it for anxiety before exams? Best to take it before or after study? 42:28
  11. Are CBD tablets as effective as the drops?
  12. I’m in the army with a zero tolerance for any drug, is it going to flag in a test? 44:21
  13. Does CBD oil help you fall asleep or just stay asleep? 45:24
  14. Does it affect REM sleep as alcohol or cannabis does? 46:01
  15. I have IBS from stress, will CBD oil help me? 48:38




Hemp Heroes website:


Hemp Heroes Instagram.


Apr 25, 2019

My new BKF Online Program is starting on the 6th of May. For today's episode, I've talked a little bit about that program but mainly focused on tips and tricks for getting in shape for summer. If you're looking to lose body fat, tone up or build muscle, hopefully this helps you loads. 



BKF Online Program: Starts Monday the 6th May

Are you looking to transform your body and mindset for the long term?

The BKF Online Program could be exactly what you’re looking for. This program is based around using high intensity workouts (at home or in the gym) alongside high quality foods (with loads of recipes) to help you transform your body composition for the long term.

My goal is to build a nutritional strategy with you that include foods that you enjoy that fit into your lifestyle and schedule and is in alignment with your specific goals. This combined with the right training program and certain supplements is the key to short AND long-term success.


The cost of this program is €196 which includes:


  • Full training program based around your goals and training level that mixes hypertrophy, metabolic conditioning and HIIT cardio
  • Nutritional plan based around your specific goals which includes The BKF Online Recipe Book with 24 fat burning and post workout refuelling recipes
  • Supplement guide to help improve your recovery, muscle building and fat loss goals
  • Over an hour of video content (split through each section) to explain ‘how and ‘why’ you’re doing everything including an FAQ video to go over everything from what happens if you miss a meal to food allergies
  • 6 week online tracking through Facebook Group with weekly Q+A’s
  • FREE 5 Day Home Workout Program (€100) when you sign up


Once you’ve paid through the link below, your place will held for 6th of May for when we officially begin.

In exceptional cases, I can facilitate up to 60 people but that’s the absolute maximum as the link closes when it hits 50 people. 

I look forward to hopefully working with you in my BKF Online Group.



Male Program – Click Here


Female Program – Click Here



Apr 22, 2019

Sarah Godfrey is a fitness influencer, sponsored athlete and businesswoman.

I’ve known Sarah for years and this is the first time we have caught up in forever. The conversation ranges from everything to do with body image, drugs, and depression to building social media, working full time as an influencer and transitioning into program creation and managing a fitness business.

I hope you enjoy it.





Sarah’s Instagram:


Sarah’s YouTube:


Sarah’s Website:

Apr 15, 2019

Jason is a former CrossFit Games world champion and the author the incredible new book As Many Reps As Possible.

Jason is also one of the most accomplished athletes in CrossFit Games history. In 2008, he was crowned the Fittest Man on Earth and has earned other top finishes across the board.

In today’s episode, we talked about everything from winning the Crossfit Games in 2008 and how he ate/trained for his physical peak in 2014 to the AMRAP mentality the perspective changes he had after his daughters battle with leukemia (they celebrated 1 year out of treatment last week).

I hope you enjoy today's podcast with one of Crossfit’s most decorated athletes and someone I’ve been dying to have on the podcast since I launched it in 2016.



Jason’s website:


Jason’s Instagram:


Jason’s Book:

Apr 11, 2019

Laura Crane is a professional surfer, model and 2018 Love Island contestant.

On top of putting out amazing content around her workouts on her social media channels (which I highly recommend checking out), her surf videos and photos are second to none!

This episode is an absolute belter! On top of talking all things health, fitness, and mindset, we also go into Laura’s history with an eating disorder, her experience on Love Island, 11 days in the hospital with sepsis and leaving school at 15 to pursue her dream of becoming a professional surfer. I freaking loved this one! I hope you enjoy it as much as I did.


Laura’s Instagram:

Her New YouTube channel:


Brian's Books Can Be Found Here:


Apr 9, 2019

Today's Question Of The Day via Instagram.

Check out my 10 Question Q+A on Instagram Stories. Feel free to send in your questions every morning from Monday to Friday. 

BKF Online Program:



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