Anna is a multiple all-Ireland winning camogie player, television personality and radiobroadcaster.

A lot of you will recognize her voice from radio broadcasting and recognize her face as one of the coaches on RTE’s Irelands Fittest Family. 

She uses her Instagram page to promote the message of well-being, mindset and over health in general. 

Anna and I first meet for at a promotional event for Welfest in 2018 and later that year I was guest referee on Ireland’s Fittest Family where Anna was a coach. Since then, we’ve had multiple conversations and catch ups (off air) which allowed us to go deeper on some of the topics in todays’ podcast. I hope you enjoy it as much as I enjoyed recording it. 

Here are some of the things we talked about: 

·      The reason sport gave her the mindset to turn any negative into a positive.  

·      Why mistakes and failures are key to success.

·      Your well-being toolkit during lockdown and the importance of self care in uncertain times. 

·      Why a job you hate is like a prison sentence and how we can spend so much time looking for ‘The One’ in our romantic lives whilst never thinking about ‘The One’ job we would love to do. 

·      Finding what you truly value so you’re not always trying to please everybody around you.

·      Why seeing your body as an instrument vs an ornament can improve your body confidence.

·      How to identify the triggers that make you feel insecure and not letting that spiral downwards. 

·      Taking responsibility for your own well-being and making social media a healthy place for you to be.

Sponsors: 

Clean Cut Meals Order online today at cleancutmeals.ie and us coupon code briank20 for 20% off your very first order. Eat well, look good, feel great.

SHOWNOTES:

Subscribe to my weekly newsletter for my TOP THREE TAKEAWAYS from this week’s podcast: www.briankeanefitness.com

Anna’s Instagram: Anna Geary (@annagcork) • Instagram photos and videos

Karl is the leading fitness expert on RTE 1’s Operation Transformation, author of the book Karl Henry's Healthy Living Handbook and is one of Ireland’s top personal training transformation specialists.

This is a long overdue second round of the podcast. 

Karl’s first appearance was in July 2018 on Podcast 165 where we talked about personal training, dealing with negativity and seeing the positive in everything.

More recently, I was on his killer podcast Real Health with Karl Henry talking about how to banish the belly fat (linked in the show notes). 

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

•     The power of ‘healthy to do lists’
•     How to stay motivated in times of uncertainty 
•     The importance of staying on top of your mental health during Covid 10
•     Keeping weight loss simple and not confusing people by overcomplicating it. 
•     Stories from his cycle race around Ireland
•     And more.. 

Sponsors: 

Clean Cut Meals Order online today at cleancutmeals.ie and us coupon code briank20 for 20% off your very first order. Eat well, look good, feel great.

SHOWNOTES: 

Karl’s Instagram: https://www.instagram.com/karlhenrypt/?hl=en

Karl’s Podcast: https://podcasts.apple.com/ie/podcast/real-health-with-karl-henry/id1370990314

Karl’s Book: https://www.easons.com/karl-henrys-healthy-living-handbook-karl-henry-9781844884209

Banish The Belly Fat with Brian Keane on The Real Health Podcast 

‎Real Health with Karl Henry: Banish the Belly Fat with Brian Keane on Apple Podcasts

Shane is an online coach, MNU Certified Nutrition and the host of the Shane Walsh Fitness Podcast. 

Shane specializes in female fat loss so that is a big focus for today’s podcast. This is the first time covering this topic on a podcast, I hope you learn as much from it as I did.  

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

•     Female fat loss misconceptions
•     Training and eating around your menstrual cycle. 
•     Handling your cravings and finding the root of what’s causing them.  
•     The contraceptive pill and weight gain (the facts vs the myths)
•     How to finally control your bloating 
•     Managing sleep or stress to optimize your progress. 

Sponsors: 

  Hemp Heroes You can find Hemp Heroes products online at hempheros.ie or hempheros.co.uk and if you use the code BRIANK10 it will give you 10% off your order and free shipping for orders over €54. 

SHOWNOTES: 

 Audiobook - https://www.shanewalshfitness.com/the-no-nonsense-approach-to-female-fat-loss-audiobook/

 Ebook - https://www.shanewalshfitness.com/complimentary-e-book/

 Shane’s Website - https://www.shanewalshfitness.com/onlinecoaching/

 Shane’s Instagram: @shanewalshfitness

Shane’s Podcast - Shane Walsh Fitness Podcast - Shane Walsh

Wade is a 3-Time Canadian Natural Bodybuilding Champion and is one of the world's premier authorities on Natural Nutrition and Training Methods. 

Having majored in Sports Science, he has authored numerous books on health, nutrition and exercise which have sold in over 80 countries. 

Wade is also the co-founder of Bioptimizers - a company whose mission is to discover, present, and share supplement products and health strategies backed by cutting-edge research that leads to a happier, healthier, and more fulfilling lifestyle.

Wade is a fountain of knowledge when it comes to gut health and optimising your digestion so I hope you enjoy this episode as much as I enjoyed recording it. 

Some of the questions from today’s podcast.

1.     What are the 5 stages of digestion?

2.     What’s the single biggest thing someone can do to fix their digestion?

3.     Many people try enzymes and probiotics and don’t see results. Why?

4.     How can we build our body from the inside out? 

5.     What are the biggest nutritional misconceptions you tend to see? 

6.     What is a nutritional or supplement ‘no no’  that we need to look out for?

SHOWNOTES: 

Sponsors: 

Clean Cut Meals Order online today at cleancutmeals.ie and us coupon code briank20 for 20% off your very first order. Eat well, look good, feel great.

Hemp Heroes You can find hemp Heros products online at hempheros.ie or hempheros.co.uk and if you use the code BRIANK10 it will give you 10% off your order and free shipping for orders over €54. 

 WADE'S LINKS:

Facebook: https://www.facebook.com/BiOptimizers 
Instagram: https://www.instagram.com/bioptimizers/
Website: https://bioptimizers.com/

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

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

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

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

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:

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

2.   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:

3.   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

4.   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

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

6.   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

7. 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

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

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

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

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/

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/

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

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

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

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

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

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/

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”.

·      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: 

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

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

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.'

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

Emma Doherty, known as Emma Fit UK on Instagram is a Level 3 certified Personal Trainer and Online Fitness and Nutrition Coach. She help girls across the world achieve their greatest bodies whilst developing a healthy mindset towards fitness and nutrition

Emma puts out incredible content geared around her online message of helping females get strong and look their best whilst eating foods they love.  

This was a wonderful conversation with somebody who is wise beyond her years. 

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

•     Overcoming childhood bullying to find your passion in life. 
•     Journaling perception of the foods you are eating to overcome a fearful relationship with food.
•     How to overcome the ‘all or nothing’ food approach and binge eating strategies. 
•     How to manage and deal with cravings
•     Stress management techniques for your mindset. 
•     The most common mistakes people make on a fat loss journey 

SHOWNOTES: 

Emma’s website: https://www.empoweronlinecoaching.com/nutrition

Emma’s Instagram: https://www.instagram.com/emmafituk_/?hl=en

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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