The Brian Keane Podcast

#435: Brad Kearns on Cold Exposure For Health, Fat Loss and Peak Performance, Ancestral Diets and Building Confidence Through Improvement vs External Validation From Others! 0

May 29, 2023

Brad competed for nine years on the professional triathlon circuit, where he won 31 global events, was a two-time US national champion, and reached a #3 world ranking.

He continues to pursue competitive goals as a professional Speedgolfer and elite masters track & field high jumper.

Brad promotes the importance of pursuing peak performance with passion throughout life, but releasing the attachment of self-esteem to the outcome —a philosophy conveyed by the title of his podcast, B.rad!

He is known for his carefree communication style, lively sense of humour, and the ability to distil advanced diet and athletic training insights into simple, actionable principles to help the busy health enthusiast get healthy, happy, and fit for life.

Brad has written 20 books on diet, health, peak performance and ancestral living, and is a popular speaker, retreat host, and video course instructor. In 2017, The Keto Reset Diet, co-authored with Mark Sisson, became a New York Times bestseller, and #1 ranked overall bestselling book on Amazon.com for two days.

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

The process of improvement for building confidence and why this is much better than external validation from others.
Building a mindset that blocks you from the outside world
Triggering the stress response in a positive way
Fasting, keto and when or how to use it for performance
The problem with processed foods and why you should minimize or avoid them.
Cold exposure and why you should try it.
And much more.

(Website)

Brad Kearns Podcast | Peak Performance | Elite Masters Athlete

(Facebook)

Brad Kearns | Facebook

(Instagram)

Brad Kearns (@bradkearns1) • Instagram photos and videos

(TikTok)

Brad Kearns (@bradkearns) | TikTok

(Twitter)

Brad Kearns (@bradleykearns) / Twitter

linktr.ee/bradkearns1

(Youtube)

Brad Kearns - YouTube

(Blog)

Blog - Brad Kearns

(Podcast)

Brad Kearns Podcast - Brad Kearns

(Books)

Keto Reset Diet | 21-day Primal Reset | Carnivore Diet Books (bradkearns.com)

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FROM THE VAULT: 6 Moments That Changed My Life Forever and How to Spot Them In Your Own Life (Solo Mindset) 0

May 26, 2023

This episode first aired 28 December 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

Today’s episode is a press-record-and-talk-solo mindset podcast.

2020 has been a crazy year, but there are always nuggets of gold to be found even in the

unlikeliest of places. Today’s podcast is a reflection on some of the biggest moments that

changed my life (for the better) and how to keep your eyes open for the opportunities that are

bound to present themselves as this year draws to a close.

Brain tattoo for 2021

“When you stop chasing the wrong things, you give the right things an opportunity to catch up.”

Here are six moments that changed my life forever

∙ My first day of teaching and realising my ladder was against the wrong wall ∙ The first fitness model show and the confidence it gave me—I finally set a goal and didn’t let fear stop me from doing it.

∙ Who will cry when you die—the boat experience from the Breakthrough retreat

∙ My daughter being born—my priority shift and getting clearer on what is really

important to me

∙ The Sahara and the questioning of my own self-limiting beliefs

∙ The Arctic and my association with pain: How to become the oak tree in the storm and the strongest person at your parents or loved ones' funeral

Key Points

∙Get clear on the goal you’re shooting for and keep making sure along the way that it’s

truly the goal you want. Unfortunately, even the keenest of us only realize much later on

that the relationship we’re in is toxic, or that the career ladder we’re on is leaning

against the wrong wall. From fear disguised as practicality to worrying about what others

think about us, there are a myriad of reasons why we fail to see that we’re walking down

the wrong path. The first step is to detach yourself emotionally from the situation you’re

in, then shuttle that emotional energy into the alternative that is more in line with what

you desire. Then, it’s all about taking small action steps to get there. It takes a ton of

discipline and patience, but you’ll find a way if it's your goal.

∙When feeling fearful about anything, anchor a time in the past where you also felt fear

yet did whatever you were supposed to do anyway (even better if it was a similar type of fear to the one you’re feeling now). Set small goals for yourself that you can visualize as adding legs to a table. Just like working out, this “progressive overload” approach builds up your pain tolerance for the activity you’re doing. To use the old cliché, if you’re frozen in fear at the prospect of eating that giant elephant, go for one small bite at a time.

You’ll be shocked down the road at how much you’ve already conquered.

∙Success is rarely a consistent upward slope. If you find yourself falling backwards after making some progress, don’t despair. We all go through it. Simply take the rut you found

yourself in as an opportunity to troubleshoot what has been exposed as a weakness.

This is the key: to realize that, as human beings, we need constant moments of recalibration as we grow. As long as you catch yourself falling behind and course correct going forward,

you’re on the right track.

Be an oak tree in the storm and just move forward with clarity and purpose.

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#434: Marcus Smith on Why You Need To Seek Out Challenges, Finding Adventure In Your Life and Pushing Past Self-Created Limitations! 0

May 22, 2023

Marcus is an extreme athlete and coach, entrepreneur and motivational speaker.

As a show fan favourite, lolong-termisteners will be familiar with him from episodes 141 Find Your Everest and Showing No Weakness with Marcus Smith, Episode 207 Marcus Smith - The Intensive Care Unit To Running 30 Marathons In 30 Consecutive Days (which is still one of my all-time personal favourites) and most recently episode 253 on Making Yourself Mentally Tougher and Building The Ultra-mindset.

He is also the founder of Inner Fight in Dubai and the host of the great podcast by the same name.

EXPLICIT WARNING: This episode has more swearing than usual.

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

Getting personal growth through getting out of your comfort zone and seeking out adventure
Races vs your own challenges (for any endurance enthusiasts)
Using ultras, endurance and difficult challenges as a vehicle for self-discovery
Getting to the root of real pain point so you can stay motivated towards your goals
Why Marcus thinks people need to seek out challenges
Dealing with pain management and how the body keeps the score
The RAKMAN and how Covid planting the extreme ironman seed
The role gratitude plays in endurance challenges
And much more.

Previous podcast appearances:

#253: Marcus Smith On Making Yourself Mentally Tougher And Building The ‘Ultra’ Mindset! - Brian Keane Fitness

Marcus Smith Podcast 141: https://briankeanefitness.com/podcast/141-finding-your-mount-everest-and-showing-no-weakness-with-marcus-smith/

Marcus Smith Podcast 207 https://briankeanefitness.com/podcast/206-marcus-smith-the-intensive-care-unit-to-running-30-marathons-in-30-consecutive-days-in-less-than-8-months/

Marcus Smith Podcast 141: https://briankeanefitness.com/podcast/141-finding-

your-mount-everest-and-showing-no-weakness-with-marcus-smith/

Marcus Smith Podcast 207 https://briankeanefitness.com/podcast/206-marcus-

smith-the-intensive-care-unit-to-running-30-marathons-in-30-consecutive-days-

in-less-than-8-months/

(Website)

http://www.mjdsmith.com/

(Instagram)

Marcus’s Instagram: https://www.instagram.com/mjd_smith/?hl=en

(Linktree)

Marcus’s Linktree: https://linktr.ee/mjd_smith

(Documentary)

Fight For Every Breath - Marcus Smith (mjdsmith.com)

RAKMAN

https://youtu.be/HZR-_vBk6fw

http://www.mjdsmith.com/rakman/

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FROM THE VAULT: Training Deep Dive – Gym and Home Workouts, Bodyweight vs. Weights, HIIT or LISS Cardio and How to Design your Own Program! 0

May 19, 2023

This episode first aired 21 December 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

Today’s solo podcast is a training deep dive.

It goes through everything you need to know when it comes to training, cardio and creating your own workout program.

If you struggle with the training side of weight or fat loss and body composition, then this episode is not to be missed.

This is a companion piece to podcast 291 Nutrition Deep Dive. Together they will give you everything you need to create your own diet and training program based on your goals.

Episode Outline

∙ Getting clear on the goal and different training styles that complement them

∙Training for body composition–what I do in BKF online program: hypertrophy, Circuits,

HIIT or finishers

∙ Push, pull, legs vs full body vs upper lower training splits. The pros and cons of each

∙ NEAT and why you don’t need exercise to lose weight

∙ HIIT or LISS cardio pros and cons

∙ The benefits of a gym and getting over gym anxiety (what to do, what I advise and what

I do in programs)

∙ Experimenting with various training styles to see what you enjoy the most

∙ How to design your own training programs–exercise choice, reps, sets, rest, tempo

∙ Following an influencer program vs creating your own vs working with a coach

Key Points

∙When it comes to your training, very similar to nutrition, you can’t hit a target you can’t

see; so get clear on the goal from the front-end, and then you can apply the different

training styles on the back-end. In a way, making sure you hit a particular fitness goal

requires you to work backwards to make the process easier to swallow. You’re essentially

building a structure from the ground-up, the foundation of that structure being your

end-goal. The amount and type of cardio, weight training, and other routines you need

to incorporate depend upon having the correct foundation and knowing how to build

upon it.

∙There is no “best” training or nutrition program out there. The right workout and diet

plan for you depend entirely on your preferences, lifestyle, and specific goals. It begins

with getting clear on the nutritional plan that is sustainable for you. From there, you

create a training regimen around it that accomplishes the fitness goal you’re after while

being conducive to the type of exercises that your body responds best to, your schedule,

and other lifestyle considerations.

∙Perhaps just as important as finding the right style of training that works for you, is

sticking with training that you enjoy. Sometimes it comes at the expense of certain goals.

For example, Brian loves weight training even if it’s counterproductive to performing at

his best as an endurance athlete. But he enjoys it, so he’s willing to sacrifice his goal of being the best runner.

There is no right or wrong choice.

The only question is:

Which goal do you want bad enough?

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#433: Shona Vertue on Why Your Body Is A Temple, Not A Gym, The Importance Of Checking In With Yourself and How You Need To Use Fitness To Enhance Your Experience Of Life, Not Dominate It! 0

May 15, 2023

Shona is a personal trainer and yoga teacher with over 420k followers on Instagram and one of the most popular yoga channels in the UK on YouTube.

Shona's method, developed during her decade of teaching, combines weighted resistance training and cardio with her life-long passions - yoga and meditation – placing just as much importance on rest and recovery as hours in the gym in the pursuit of fitness.

We got through so much in this episode and it's definitely one I will be going back over; so I hope you enjoy it as much as I enjoyed recording it.

Here are some of the things we talked about in today’s show:

What got her into health and fitness whilst growing up in Australia
How she moved from a 1:1 training into social media and the UK culture and weather shock
Why your body is a temple, not a gym and the importance of using fitness to enhance your experience of life, not dominate it.
How over-identifying with your body can lead you down a path of unhappiness that will catch up with you when you’re injured, aged, or ill.
The reason fitness should never come at the cost of health.
How fitness is a celebration of what your body can do and an opportunity to push it into adaptation, another amazing feature of this human life. It’s not about repenting for perceived dietary or lifestyle sins.
Using science to guide but not override what you’re feeling.
Let the magic ten guide your next steps.
And much more..

(LINKS)

https://shonavertue.com

(YOUTUBE)

Shona Vertue - YouTube

(TWITTER)

Shona Vertue (@ShonaVertue) / Twitter

(INSTAGRAM)

Shona Vertue (@shona_vertue) | Instagram

(FACEBOOK)

Shona Vertue | Facebook

(BOOK)

The Vertue Method: A stronger, fitter, healthier you – in 28 days: Vertue, Shona: 9781473653344: Amazon.com: Books

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FROM THE VAULT: Mabel Katz on Self-Sabotage, Dealing with Negative Thoughts and Getting Back To Zero Frequency! 0

May 12, 2023

This episode first aired 30 November 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

In this episode, Brian speaks with Mabel Katz, a speaker, author, and seminar leader who is internationally acclaimed and recognized as the main authority on Ho’oponopono, an ancient

Hawaiian art to obtain greater clarity in order to better achieve objectives to live and work effectively.

Mabel is the world’s number one Hispanic speaker, with over 200,000 subscribers on YouTube, more than 783,000 followers on Facebook, and more than 122,000 followers on Instagram.

Her ability to radically change people’s lives through her system of getting them back to Zero Frequency has garnered this global adulation.

Zero Frequency is the state of erasing all of the self-sabotaging beliefs, memories, negative thoughts, worries and dissonant emotions that interfere with living from the state of complete presence, total inspiration and peace.

Mabel has brought her formula to the world in her new book Zero Frequency®, The Easiest Way

to Peace, Happiness and Abundance which we dive into during today’s podcast.

Listen is as Mabel discusses how to overcome fear and do it anyway, the link between

expectations and unhappiness, why accepting yourself is the key to disconnecting with the

opinions of others, why you need to forgive others if you want to find true peace, why thinking

is an addiction and the power of being present, and getting yourself back to the baseline of zero

frequency.

Episode outline

∙ Mabel’s background and what brought her down her current path

∙What is “zero frequency”?

∙Why we all have that voice in our heads that tells us we’re not good enough

∙ Fighting past fear to do it anyway

∙ Bringing our subconscious programming to the forefront

∙ Letting go of expectations

∙ Changing the trajectory of your life today by accepting yourself and listening to your

heart

∙ The most common way people self-sabotage

∙ Why we struggle to forgive

∙ Freeing ourselves from the comparison trap

∙ Practicing abundance

Key points

∙The idea behind zero frequency is to avoid reacting to whatever challenges life throws at

you. You will always have problems. That is what life is all about. We are here to learn

and become better people. The problem is not the problem itself, but your reaction to

the problem. As human beings, it is okay to be bothered, but by going right back to the

baseline of zero frequency right away, we can nip negativity in the bud. With zero

frequency, we can examine any event objectively through a neutral lens that allows us to

shed any semblance of victim mentality and proceed in a proactive manner.

∙Zero frequency is about living a more conscious life and understanding what is in the

moment, right now. Whenever you experience fear, realize that these emotions are

being triggered by past events that may or may not have anything to do with what is

happening right now. However you decide to act, the very first thing to do is to not allow

your subconscious to dictate your next step for you, and take back control.

∙The only place you can find true freedom, happiness, and peace is within yourself. Do

not depend on anything or anybody else to be happy. By being at peace with yourself,

you become a magnet for those opportunities that are perfect for you. We have the

power within ourselves to manifest whatever is truly important to us, so we do ourselves

a disservice to look for that power in other things or other people. Make the decision

today to accept yourself, no matter your perception of your present circumstances. Your

life will instantly transform for the better.

Download this Episode

#432: Performance Nutritionist Evan Regan on Pre and Post Workout Nutrition, A Food First But Not Food Only Approach and How To Include Alcohol So You Don’t Ruin Your Progress! 0

May 8, 2023

Evan Regan is a highly accomplished registered nutritionist and personal trainer with extensive experience working with high-performance athletes across multiple sporting disciplines, including rugby, Gaelic football, mixed martial arts (UFC), boxing, basketball (NBA), Australian football (AFL), American football (NFL), and soccer.

As the Lead Academy Performance Nutritionist at Munster Rugby and Lead Performance Nutritionist & Dietician for Mayo GAA & Mayo LGFA, Evan has developed a reputation as a top-tier nutrition expert in the world of sports performance.

With his wealth of knowledge and experience, Evan offers a range of specialized nutrition packages that cater to the unique needs of athletes at all levels of competition.

He also shares his expertise through his bestselling eBook, which offers practical guidance on topics such as optimal macronutrient intake, pre-and post-workout nutrition, and hydration strategies for athletes.

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

Optimizing pre and post-workout nutrition
The role supplements play
A food first vs a food first but not food only approach
The red, yellow, and green carb cycling method
The diet danger zone after 8 pm
Sleep and underrated performance tools
Alcohol and the athlete (gym or sport)

(LINKS)

Evan Regan Nutrition (@evanregan_nutrition) | Instagram

Evan Regan Nutrition | Facebook

Nutritionist | Evan Regan Nutrition | Ireland

Ebook Link

EBook Link 2

Nutrition Packages link

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FROM THE VAULT: Nutritionist Isa Robinson on Food Addiction, Managing Disordered Eating and The Problem with Diet Culture! 0

May 5, 2023

This episode first aired on 09 November 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

In this episode, Brian speaks with Isabella Robinson, a Registered Associate Nutritionist (ANutr), certified Intuitive eating counsellor and qualified Nutritional Therapist (BANT, CNHC) with a special interest in disordered eating, food anxieties, body image and nutrition for mental health.

Listen as Isabella dives deep into managing disordered eating, the problem with diet culture, and handling food addiction.

Episode Outline

∙ Isabella’s journey as a nutritionist

∙ A common misconception about sugar

∙ Where misconceptions come from

∙ Eliminating “diet mentality”

∙ Helping a client who claims to have a certain food “addiction” (i.e. chocolate)

∙ Isabella’s thoughts on intuitive eating and common myths around it

∙ Confusing hunger with other emotions or physical sensations

∙ Factors that lead to eating disorders

∙ What Isabella is most excited about right now

∙Beware of headlines. The food industry profits off of misinformation and misconceptions

that many people today have around nutrition. It helps greatly to double-check certainly

modern beliefs about food: Are all calories created equal? Is a potato just

sugar? If you have specific health or fitness goals, it’s best to consult with a nutritionist.

∙Beware of diet mentality. A lot of people may not be on a labelled diet, but they do

adopt the mindset of a dieter. It’s important to be aware of the psychology behind

certain beliefs or punishments that rule your interactions with food. For instance, having

“a little extra” because you ate a slice of cake and “ruined” the day is one of the biggest

sabotagers in one’s path to living a consistently healthier lifestyle. Having “addictions” to

certain foods like chocolate warrant a closer look as well: Perhaps you’re just placing

chocolate on a pedestal because you’ve put it on the “forbidden list”? The common

thread between all of these thoughts is a tendency to blame ourselves as helpless when

it comes to eating healthier, which does nothing more than lead us down a vicious cycle

of making the wrong choices and subsequently punishing ourselves for them.

∙The key to intuitive eating is aiming toward authentic well-being. This holistic approach

to food requires you to take what your body is communicating to you in real-time and

blend that with objective, scientific principles on nutrition, instead of simply looking for

a one-size-fits-all diet.

Download this Episode

#431: WWE Hall of Famer Diamond Dallas Page on DDP Yoga, Finding Motivation and Why Self Discipline Is The Truest Form Of Self Love! (PART 2) 0

May 1, 2023

This is part two of a two-part episode.

DDP is a WWE Hall of Famer, 3X World Champion, Founder & CEO of DDPY, Actor, Author and Inspirational Speaker!

The DDP story IS the heart of DDPY, a fitness program born out of necessity and reality. After years of wrestling injuries, including a broken back, DDP developed a real-life workout that completely gave him his life back. His thinking was that if it could work for him, why not share it with others who want to own their lives again too?

Dallas has had some of the most inspirational transformations I have ever seen and is not just changing lives with his programs, he is also doing it with his online presence, his book Positively Unstoppable – The Art of Owning It and combinations of docu-series and films.

In today’s show, we go into:

Blood flow restriction training
The difference between yoga and DDP yoga
How and why you need to build self-discipline
Arthur Boorman's incredible transformation story
And more.

(Links)

(FACEBOOK)

DDP YOGA | Facebook

(INSTAGRAM)

Diamond Dallas Page (DDP) (@diamonddallaspage) | Instagram

(WEBSITE)

About – DDP Yoga

(TWITTER)

DDPY (@DDPYoga) / Twitter

(STORE)

Store – DDP Yoga

(YOUTUBE)

DDP YOGA - YouTube

RELENTLESS - Full Documentary - YouTube

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