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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The Brian Keane Podcast







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Now displaying: 2017
Dec 26, 2017
  1. Thoughts on a dirty bulk, will the fat turn into muscle?
  2. How do u set your goals on your whiteboards?
  3. Watch and view everything you do and it begs this question, how do you managing to get everything done and squeezed into a day?Like how are you that motivated dude it's amazing- It's a trait I struggle with and hoping you might give me a few tips and do you ever sleep?Look forward to your response, thanks, bud.
  4. I fancy my friend's sister, she fancies me as well. My friend doesn't approve though, is there any way I can hook up with his sister without falling out with him?
Dec 18, 2017

1) How can I wake up earlier, I struggle to get up as it?

2) What are your thoughts on smoking (on nights out for example)?  

3) How can I stop being bullied?  

4) I'm spending over an hour in the gym, how long should my sessions be?  

5) My question, therefore, is how does one break through the mindset of accepting mediocrity as a baseline(ie. 'I’ve been good enough today so I deserve this')and excel to get nutrition and training on point simultaneously?

Dec 11, 2017


Today I turned 30 so apologies if this one is a little scattered, I literally just pressed record and talked for this whole episode and jumped around a bit. I hope it helps all the same.  


1) Don’t take yourself too seriously

2) Nobody really cares what you do, think or say

3) You’re better to have 4 quarters than 100 pennies

4) You can have anything you want, just not everything you want

5) Don’t let ego be your enemy

Dec 4, 2017

Damian is a former professional rugby player (playing for Connacht, Leinster alongside spells in France), at 6’6 and 120kg, he ran the Marathon Des Sables in 2016 and is about to undergo a gruelling 90 day challenge of crossing the Atlantic Ocean on a boat- no engine, no sail, no support, no company.

I hope you all enjoy it as much as I did.


Dec 1, 2017

Christmas is just over 3 weeks away so today’s episode goes into a few tips you can apply for the

next few weeks to look amazing for the festive period so you can enjoy the extra food and drink over Xmas week and look your absolute best.


1.Eat super clean for the next 3 weeks (and then take Xmas week off)

2.Add in some HIIT or LISS cardio to the end your workouts

3.Up the intensity in workouts by reducing rest or adding circuits or giant sets

4.Add in green tea extract and l-carnitine to ramp up fat burning for the next 3 weeks.  

5.Cut back on alcohol until Xmas week.

6.Be very specific about your goals for the next three weeks (more visible abs, drop a dress size,

more defined arms etc.)

7.Think about whom you are looking to see or impress at Xmas and use that to stay motivated

(including the secret ‘I want to pull that person’ tip).

Nov 27, 2017


I'm so excited to have my guest Shane Finn with me on the show today.

Shane is a Dingle Native who recently ran 24 marathons in 24 days and raised over €100,000 euro for Spina Bifida Ireland


1.can you tell everyone listening a little bit more about yourself  

2.What advice would you give your 16-year-old self and place where you were at that time in your life, what were you doing?

Rapid fire:  

  • When do you think of the word successful, who's the first person that comes to mind and why?
  • What purchase or £100 or less has most positively affected your life in the last 6 months?
  • Do you have a quote you live your by or think of often?
  • What book (besides your own) do u think everybody on the planet should read?
  • what is the worst advice you see or hear being dispensed in your world (fitness, nutrition etc)
  • What have u changed your mind about in the last few years
  • If you could have one gigantic billboard anywhere with anything on it, what would it say?
  • What is something you believe that other people think is insane?
  • What obsessions do you explore in the evenings or weekends?
  • How has a failure, or apparent failure, set you up for later success? Or do you have a favourite failure of yours?  
  • Any ask or request for my audience? Last parting words


Nov 24, 2017

1.Dealing with anxiety, worry and stress are a lot like sweeping the floor, you can sweep it once and it’s clean but if you don’t stay on top of it every day, it gets dirty again.

2.Find what works for you. There is no ‘silver bullet’ – experiment with different strategies and double down on the ones that work.   

3.Find the thing that puts you into a ‘flow state’ – for me its training, running and walking.  

4.Gratitude journal. I used a gratitude journal for a few months but focusing on 3 things your grateful for (even if it's something small like having enough food for breakfast) can prime your day to see all the amazing things that you do have.  

5.Affirmations on the future. This is a catch 22, too much focus on the future and your anxiety can get worse but with just enough looking into the future (being in the clouds as I like to call it), can make you feel so much better about the things you have to look forward too.

6.Live in day tight compartments and just ask yourself, did I get today right? This is the key to long-term success in everything, fitness, mindset, business, relationships, you name it.. step by step we get ahead.  

Nov 20, 2017

1.Focus on the process: “if u can't be happy on the journey, how can you be happy at the

destination” - Buddha

2.Compare yourself against where you were and not by who’s in front of you. Your chapter 1 is going to look very different from someone else’s chapter 20.  

3.Realise there are only really three types of people in your life – haters/naysayers, the ones that don't

care what you do and your #1 fans – choose who you spend the majority of your time with very wisely!  

4.Happiness comes from subtraction, not addition. I'd rather have 4 quarters than 100 pennies, focus on quality over quantity every time.  

5.Ask yourself, who is it that really matters? Find the 5 people in your life whose opinion matters, everyone’s else’s opinion is just noise.  


Nov 17, 2017

This episode is a little different to normal.

A Leaving Cert student came to me with questions for his Entrepreneur LCVP project and I thought they would make for a valuable podcast episode for anyone out there who runs a business, is self-employed or would like to make money in fitness.

hope it helps and be sure to hit me up on Instagram DM and snapchat to let me know what you thought.   

This goes pretty in depth on how I went from social welfare, living with my mum and dad and how it took me three different attempts to get my fitness business off the ground.

I’ve been so fortunate to have gone from flat broke on welfare to #1 Best Selling Author with hundreds of people come through my programs every month in less than 4 years.

If nothing else, I hope this episode serves as inspiration if you are struggling in any area of your life and that you only truly fail when you stop trying.   

Nov 13, 2017

Chase is a Virginia native and army veteran with a degree in physical education and exercise science.

After learning how to walk again after being medically discharged from the military,

he has since gone on to become an incredibly successful personal trainer and entrepreneur.

He is the host of the brilliant podcast Ever Forward Radio and helps run the Ever Forward clothing brand with his brother Max.  


1.Can you tell everyone listening a little bit more about yourself?


2.What got you into fitness?


3.What are your morning rituals like? What do the first 60 minutes of your day look like?


4.What advice would you give your 20-year-old self and place where you were at that time in your life, what were doing


5.What is the biggest fitness, nutrition or mindset myths that you see?


Rapid fire:  

  • When do you think of the word successful, who's the first person that comes to mind and why?  


  • What purchase or £100 or less has most positively affected your life in the last 6 months?


  • Do u have a quote you Live your by or think of often?


  • What book do you think everybody on the planet should read?


  • What is the worst advice you see or hear being dispensed in your world (fitness,

nutrition etc)


  • What have u changed your mind about in the last few years


  • How has a failure, or apparent failure, set you up for later success? Or do you have a favourite failure of yours?  


Chase’s Platforms:


Nov 10, 2017
  1. I watch all of your workouts and u never really do abs, how do you maintain a six pack all year?
  2. How do your programs work, is it videos information etc. I always thought I'd need someone that did physical personal training?  
  3. Are BCAA's worth the money?
  4. You said you couldn't live without a good probiotic, what one do you use?
  5. How can I give up the drink until Xmas?  

Nov 5, 2017

Ross is decorated expert in the fitness industry.

For over 10 years he's been involved in every area of sport, fitness and nutrition imaginable. He started as an international athlete playing water polo for Great Britain but later moved into the academics of sport and graduated from the world-renowned Loughborough University school of sport and expertise science. Ross is the co-founder of the sports Nutrition company the protein works and writes for a range of publications including men's health and men's fitness. On top of some other crazy fitness challenges that we'll talk about later in the podcast, Ross famous did the worlds strongest marathon where he ran 26.2 miles pulling a 1,400kg MINI countryman to raise money for charity and his long-awaited book the worlds fitness book (which I've already pre-ordered) is out next year!!!

Nov 3, 2017


1. What does your morning routine look like?

2. What is the best way to build my core?

3. How can I lean bulk without gaining excess fat?

4. What are your biggest frustrations in managing your business?

5. I'm 24 and really into a girl in school who just turned 18, should I pursue it or is it morally wrong with the age gap?

Oct 30, 2017
1)   Is it better to workout with a training partner or by yourself?
2)   Thoughts on the secret book by rhonda byrne?
3)   What does it take to be the best in the world at something?
4)   What keeps you passionate?
Oct 27, 2017
Today’s episode is a two parter. The first half, I go through how to build your body and get better at your sport and the second half is an interview with Ireland Rugby International Robbie Henshaw. Thanks so much to my man Robbie for coming on.
Part 1:
·      How to combine Hypertrophy, Strength and Metabolic Conditioning to build muscle, get leaner and get faster and stronger for your sport.
·      How to eat so you maximise energy and performance. Also the keys to a good carb load.
Part 2:
Robbie Henshaw interview.               
Oct 23, 2017
1.     Tracking macros is taking its toll mentality, any tips?
2.     Whats your opinion on training through muscle soreness, ie training chest when its still sore?
3.     What is your opinion on Keto?
4.     How can I build confidence and voice projection?
5.     Should I take a year off to go to Australia or save my money and do a masters?
Oct 20, 2017
Tony Robbins regular says ‘ask better questions if you want better answers’ – these are 5 questions that I still ask myself at least once a week when things are feeling particularly hard or difficult.
This is one of these rare episodes (alongside ‘how to find your life purpose’ and ‘the tips I would give my 18 year old self’) that I would have given anything to hear five years ago. I hope it helps you as much as it helped me re-listening to it. 
1.     What would I do for free?
My version of success is waking up every morning knowing that if I won the lotto, Id still does what I’m doing now. What would you do for free? Build your life around that.
2.     What does my perfect day look like?
Who are you spending the day with, what are you doing and why is it perfect? Find the things that make you happy, do more of it, find the things (and people) that make you unhappy, do less of it.
3.     What would this look like if it were easy?
I more than anyone have to deal with ‘superman syndrome’ where I think I can do it all and bite off more than I can chew, which normally just leads to stress and anxiety. This is my ‘go to’ question when feeling overwhelmed or anxious.
4.     Who am I doing it for?
The how means nothing until you find your why. The days you’re tired, struggling and don’t know if you can continue, ask yourself, who is it for?
5.     What would you do if you knew you couldn't fail?
As soon as I start to get in my own head and start thinking about what could go wrong, I ask myself this one question and it opens everything else up. If you feel your own biggest enemy lives between your two ears, then ask yourself this questions every time you feel you can’t do something.
Oct 16, 2017
1.     Will fat burners make me anxious?
2.     I lose energy on days leading into games, I think its from anxity and nerves?
3.     How can I stay in shape on holidays?
4.     What is your next book going to be about?
5.     I always seem to end up the in the friend zone, what can I do?
Oct 13, 2017
1.     What are your best tips for saving money in college?
2.     What are the benefits of pre workouts?
3.     Good breakfast foods to kick start your day?
4.     What exercises would you recommend to widen the lats and build rear delts?
5.     I have a new girlfriend but cant stop thinking about my ex, did I make a mistake?
Oct 9, 2017
·       How to balance the work, social life and the gym?
·       What do you occupy your mind with when running on the                    treadmill?
·       How can I build a routine to get more done?
·       How can I overcome nightly binge eating?
Oct 6, 2017
I know myself that October is such a hard month to stay motivated so here’s a challenge if you need something to keep you accountable for the month ahead.
1)    Cut all the processed food for the month of October
2)    Only have sugar or alcohol on Saturday night.
3)    Add these 20 minutes of finishers instead of cardio at the end of workouts
4)    If you cant get to the gym, add 100 squats or push ups a day
5)    Add a strong probiotic twice per day (gut health and
6)    Drink an extra half a litre every day
7)    Add two cups of green tea a day
Screenshot and put as the screensaver of your phone to ensure you do it every day.
Hashtag #briankeanefitness on Instagram for accountability for the month of October.
Oct 2, 2017
This is a bit of different one. I recently did an interview with the lads from Frankly Nuts, I think there was a lot of value in this one so I wanted to put it on my podcast.
We get into everything from my bad time in school fighting with teachers and an alcohol problem in college/being hospitalised after a house party to my GAA back ground and dealing body dysymorphia as a fitness model.
Things also covered:
·       Favourite audiobook, podcasts and sports
·       Top tips for building business or social media
·       Why I signed up for a 256km race in the Sahara Desert
·       And way more…
Sep 29, 2017
1.     I’m overweight and need to lose about two stone but don’t know how to stop binge eating?
2.     If you’re gluten intolerant and you eat it, will it affect your gains?
3.     Why did you go to college instead of pursing a career in fitness earlier?
Sep 25, 2017
1.     What do you think of blow flow restriction training?
2.     I work in a bookmakers, any tips to get brain working quicker?
3.     Any tips on getting over anxiety issues going back to the gym?
4.     I’m studying sports science in college, I want to be a PT in the future, any tips?
5.     Your life seems great, I’m always bored and unhappy with how things are going?
Sep 22, 2017
1)    Can you give a run through of your daily eating?
2)    Thoughts on apple cider vinegar?
3)    How can I impress GAA coaches at school or county ?
4)    Thoughts on cans of monster for focus in the gym?
5)    I know my dad is cheating on my mom, should I tell her?
For more information about everything fitness, nutrition and mindset- head over to to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A’s, check out my snapchat briank019.
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