Layne Norton PhD is a physique expert, natural pro bodybuilder and professional powerlifter. He has a PhD in Nutritional Sciences and is one of the worlds leading experts in bodybuilding/figure and physique coaching.

Some of the things we talked about today

• How to calculate your calories properly (food recall logs)

• The problem with ‘yo yo’ diets

• Why metabolic adaption can mess with your progress

• How to unf*ck your metabolism for over dieting

• You’re not a dog so don’t treat yourself with food – cheat meals, free meals and strategic refeeds

“If your diet is so good, why do you have to cheat on it?” –Layne Norton

 LAYNE'S LINKS

Website

Check out his new book ‘Fat Loss Forever’ 

Instagram

BRIANS LINKS

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

BrianBrians Blog can be found here

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.

Tim’s background is in the world of strength of conditioning and Jacko was a professional rugby player.

Neither had any gymnastic background before they started School of Calisthenics, which is pretty incredible considering some of the amazing bodyweight feats that they can both execute.

On top of looking like two professional fitness models, the lads are so funny and engaging. I hope you enjoy listening as much as I enjoy recording.

Some of the things we talked about

• How Calisthenics can get you leaner, bigger, improve injuries and help with fat loss.

• How Tim and Jacko got started in Calisthenics

• Bodyweight training for beginners

• How they eat and their daily nutrition

• How Calisthenics can make you taller (well, not really) but it is a question they get asked.

• The importance of embracing play in your training

SCHOOL OF CALISTHENICS LINKS

Free Ebook

Website

YouTube

Facebook

Instagram

BRIANS LINKS

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

BrianBrians Blog can be found here

Former bikini competitor Nathalie Lennon, Nat Tilly on social media, is a personal trainer, fitness blogger and online coach. This is a very conversational podcast on the all things fitness, obsession and passions.

Enjoy. 

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

NATHALIE'S LINKS

INSTAGRAM

WEBSITE

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

Here is some of the most frequently asked question I get on nutrition when it comes to fat/weight loss. I added two exercise questions as these are just as frequently asked, so I hope you enjoy it.

• What’s the quickest way to lose weight? 09:40

• Is fat loss 80% diet? 20:29

• Should I eat carbs or fruit if I’m trying to lose weight or drop body fat? 30:28

• What training program should I follow if I’m trying to lose weight?  39:42

• What is the best exercise to burn fat? 47:04

• What are the best ‘fat burning’ foods?  54:51

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

 Check out this recommended follow up episode for more diet tips and information 

Episode 163: What Is The Best Diet To Follow?

BRIANS LINKS

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

This was a fly on the wall conversation with one of my best friends on the planet. I hope you enjoy.

Some of the things we talked about.

• Asking yourself what are you doing mindlessly? (Hooking up, food, training, work)

• The difference between being slapped harshly by the truth or being kissed by a lie and the importance of not being a d*ck

• How to use negative people and their comments as fuel for the fire

• Asking yourself why certain comments bothered you (the concept of the purple polar bear)

• Thoughts of fat-shaming on social media
• Not making decisions in an emotional state and if you don’t deal with a problem when its small enough to be solved, you deserve to deal with the f*ck up that comes from it.

#152: Life Skills Needed For Building A Successful Business with Paul Dermody

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

PAULS LINKS:

FACEBOOK

INSTAGRAM

PAULS PODCAST

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

 Elliott Hulse is an internationally renowned Strength & Conditioning Coach, Strongman, Author, Social Media Celebrity, Mentor, Holistic Life Coach, and Inspiration to Millions of people.

Sharing his message “Be the Strongest Version of Yourself and Inspire Others” with over 2.5 Million viewers through his YouTube channel “Strength Camp” he made himself a name for unifying the development of the body and the mind.

Some of the thing things we talked about in today's episode:

• How to use binaural beats as the ‘lazy mans’ meditation if you struggle to focus when trying to mediate

• How you become a stronger version of yourself by killing your weaker self over and over again! (ego suicide)

• Training strongman, bodybuilding and yoga

• Micro fasting as a bridge to intermittent fasting

• The keys to building a successful fitness business

• Sex energy and being a real man

“Every wound is a womb” – Elliot Hulse

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

ELLIOT'S LINKS

WEBSITE 

YOUTUBE 

YO ELLIOT AND GROUNDING CAMP LONDON 

ELLIOTS 3 DAY BUSINESS MASTERMIND AMSTERDAM

BOOKS MENTIONED

IRON JOHN: A BOOK ABOUT MEN

KING WARRIOR MAGICIAN LOVER

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

John Joseph is a former drug-dealing crack addict turned 9 times Ironman triathlon athlete. He is also the voice of the punk rock band ‘The Cro-Mags’.

John Joseph was raised in foster care and grew up on the streets of New York and has one of the most incredible stories I’ve ever heard.

The son of an alcoholic prize-fighter and an abused mother, John was removed from his family at the age of five, spent years in one of New York State’s worst foster homes – which was eventually shut down – and ended up at various violent boys homes and institutions.

Here are just some (and I really mean some) of the topics we covered today.

• Growing up in some of the worst foster homes in New York
• Robbing drug dealers and having a ‘KOS’ (kill on sight) bounty on his head
• Coming through a crack addiction by deciding not to be a victim any more
• Becoming a drug dealer for some of the world’s top celebrities  
• Joining Hare Krishna and becoming a monk for two years
• Turning vegan (one of his books is titled ‘Meat Is For Pussies)
• Getting into Ironman and how to work through your demons by challenging yourself mentally and physically

His new book ‘The PMA Effect’ is now available (link below)

No words can describe how good this episode is. John is one of the most remarkable people I’ve had the pleasure of speaking with. I don’t say this very often but this is a MUST LISTEN for anybody with two ears.

Enjoy!

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

JOHN'S LINKS

John Joseph Website

John Joseph Instagram 

The PMA Effect

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

Dean Karnazes is an ultra-marathon runner, professional speaker and best selling author of several books including Ultramarathon Man: Confessions of an All-Night Runner, Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace and Run!

He was named one of the Top 100 Most Influential People in the World by Time magazine and I’m so grateful to have been able to get one of the greats in the world of ultra running on the podcast. On top of all the unbelievable things he’s achieved, he’s also an incredible guy; I hope you enjoy it as much as I enjoyed recording it.

Here are just some of the topics we covered today.

• Leaving a soul destroying but well paid corporate job at age 30 to start running.

• Using intermittent fasting to develop mental strength for ultramarathons

• Ordering pizza and having it delivered on the side of the road during a 199-mile run!

• How your inner circle and personal relationships are the keys to any success.

• Developing the mindset of getting comfortable being uncomfortable

Just to give you an idea on some of his crazy achievements. Check out the list below.

• Running 350 miles in 80 hours and 44 minutes without sleep in 2005

• Running a marathon to the South Pole in −25 °C temperatures without snowshoes in 2002

• Ran a marathon in each of the 50 US states in 50 consecutive days in 2006

• The winner of Badwater Ultramarathon, 135 miles race across Death Valley in 49 °C temperatures in 2004.

Shownotes:

Dean’s website

Dean’s Instagram

Dean’s Facebook

On this Q&A episode of THE BRIAN KEANE FITNESS PODCAST

1.     Knowing vs. doing, I know exactly what I have to do but how do I take action on it? 03:13
2.     Where do you buy your books, I find them very expensive in Ireland? 21:26
3.     What’s the best advice you have been giving regarding fitness? 32:04
4.     Tips on becoming comfortable in your own body and not stressing what others think? 42:04

BRIANS LINKS

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

Tom Evans is a 26-year-old ultra-endurance runner and British Army Captain. He is one of the top ultra endurance trail runners in the world with a 3rd place finish at Marathon Des Sables and The Ultra-Trail World Tour in 2017. He has been on a sensational run as of late and had an incredible win and set a course record at the Costa Rica Coastal Challenge in February this year.

We talked everything from living as an elite athlete and training protocols to getting started as a runner and how taking the first step is the hardest part. This is a great episode giving you an inside look at the mental strength required to perform at the top level in any sport. Enjoy.

“Focus on process, not outcome” – Tom Evans

TOMS LINKS

Twitter

Instagram

Johnny is a plant-based lifestyle blogger who travels the world documenting his journey. He has visited 197 countries, ran a marathon in the North pole and has climbed some of the world's highest mountains.  He has made over 1m USD from blogging and now inspires others with his “Dream Big, Travel Far, Live Full’ philosophy.

We talked about everything from being smuggled across the border in Liberia to travelling the world on little or no money to running a marathon in the North Pole and how to start a blog that you’re so passionate about that people pay you to do the things you love.

Notable timestamps:

• How Johnny found what he was passionate about 27:36

• Advice for people who want to travel with little or no money 34:23

• Being smuggled across Liberia and being locked up in an African jail. 36:48

Johnny's Links

Website

Instagram

On today's Q&A

1. What does your typical meal day look like currently? 04:33
2. What is better for building muscle, Crossfit or hypertrophy? 14:28
3. What advice would you give someone trying to quit alcohol for a month or two?  25:30
4. I'm at a point in my life where I've lost all job satisfaction and really need a change. I know you've worked to get to where you are today but you had a goal. Problem is I've never had a career goal. I hear people say, find what you want to do for the rest of your life and work towards it but I haven't a notion! I really want to find my 'why'. Is there any book you can recommend or would you recommend I see a guidance counsellor? 43:23

Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK

Brians Blog can be found here

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

Q&A with Brian from Brian Keane Fitness. Answering your question. Carb Cycling for fat loss, squatting pain and best investment books.

1. Why does carb cycling work so well for fat loss?  06:29
2. Any tips for knee pain when I squat and lunge?  26:33
3. Any good money investment book, preferably on audible (audiobook)? 37:07

The Fitness Mindset now available on AUDIOBOOK or PAPERBACK 

USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE

Q&A with Brian from Brian Keane Fitness. Answering your question. Carb Cycling for fatloss, squatting pain and best investment books.

Kathryn is RTE television and Radio Presenter who also owns pure results boot camp, one of Ireland's premier health and fitness retreats. She is also a new mum to a beautiful little girl Ellie so we jumped around in today’s episode. We talked everything from working out as a new mum and learning to say no more often to interviewing Roy Keane, David Beckham and breaking into TV at the age of 19. I hope you enjoy.

Her full one-day event by ‘Pure Results Bootcamp’ sponsored by Flahavans is on in Leopardstown racecourse on Sunday, September 30th, you can get tickets from the website in the show notes.

Show notes:

Kathryns Website

Kathryn's Twitter

Kathryn's Event

Today’s episode is part 2 of last week's podcast. I hope you enjoy it.

“Smart people have great answers.

Geniuses have great questions” – Mentor

TIMESTAMPS

• Who’s fault was this really?  08:27

• Are you projecting right now? 15:17

• Are you dropping your standards? 25:56

• Is that fact or opinion? 36:24

• What’s the best-case scenario, what is the worse case scenario and can I handle the worst case scenario?  43:23

THE FITNESS MINDSET - NOW ON AUDIBLE

BRIAN'S BLOG

Today’s episode goes in a slightly different direction. One my biggest shifts over the last several years has been to ask myself better questions when I’m struggling or working through particular problems in my personal life, fitness or business. Albert Einstein used to give the same end of year exam question to all his students because “the answers are always changing” – these are some of the questions that I’ve taken directly from the notes on my phone. I come back to them regularly (especially if I’m struggling or feeling demotivated in a specific area of my life)

I hope you enjoy this two-part podcast.

“Smart people have great answers. Genius have great questions”

– Mentor

Questions I Ask Myself?

• Am I being emotional or rational right now?  15:21

• How do I deserve what I want? 24:46

• What makes me happy and what makes me unhappy? 28:32

• Can this person actually help me or change my situation or circumstance?  48:03

• Are my actions mapping to my ambition? 55:59

 THE FITNESS MINDSET - NOW ON AUDIBLE 

BRIAN'S BLOG

Topics Covered On Today's Q&A

1: What would be your top exercises for losing belly fat as fast as possible? 03:44

2: I’m trying to set up a podcast in a totally different field (weddings) and need any tips/help to get started? 20:25

3: Quickfire on caffeine. 29:34

1. A) Does going off coffee enhance the caffeine boost received?
2. B) Do I build a tolerance to caffeine by drinking coffee daily?
3. C) From my limited knowledge of coffee and caffeine effects. I understand coffee is a diuretic. Would this lead to dehydration affect performance?
4. D) Why are caffeine tablets are the best method of getting the caffeine kick?

4: I always make bad decisions, I go after the wrong guys, say the wrong things and let my emotions take control?  36:49

The Fitness Mindset on Audiobook now

Brians Blog

This was a difficult episode to record and I talk about some of my own issues that I haven’t talked to previously.  I’ve had my own issues with mental health and your mess becomes your message so here’s to hovering over the ‘publish’ button for several minutes.  

“Depression is about what has happened, anxiety is about what could happen”

Do you have a mental health issue or an ‘ I have too many negative people on my life’ issue? 

Control the controllable (exercise, meditation, mindfulness, yoga etc.) 

What’s causing your issues?

“Smart people have great answers, Geniuses have great questions!”

Stay on top of it.

“Tell me what you do every day and I’ll tell you where you’ll be in a year.”

Make of list of what makes you happy and unhappy - it’s that simple.

Don’t be a f**ing victim anymore!

“If you do what is easy and your life will be hard, if do what is hard and your life will be easy.”

 Mental health is an advantage if you choose to see it that way.

There’s nothing you can call me that I haven’t already called myself already (and ten times worse).

Become stronger and it becomes your superpower! 

Tom has been one of my biggest influences over the past year. After battling cancer and changing the way he saw the world; he has since gone on to become one of Dubai’s leading entrepreneurs, a successful ultra marathon runner and is constantly pushing the boundaries on his physical and mental limitations. Alongside our mutual friend Marcus Smith (Episode 141), Tom’s advice and support is one of the main reasons I was able to finish the 250km run through the Sahara Desert in April.

We talk everything from the mindset developed through running and nutrition for half or full marathons to the difference between real and perceived problems and the importance of the right romantic relationship for long-term success. I got so much from this interview. I hope you enjoy listening to it as much as I enjoyed recording it.

 TOPICS COVERED

• How obsession can be a positive thing. Short-term micro imbalance for long-term macro imbalance
• Battling cancer and changing the way you see the world
• Training and nutrition for his first ever marathon
• How the excuses you make today become regrets you have later
• His main tips for running an endurance event (half marathon, full marathon and ultras)
• The difference between a real problem and perceived problems.

TOMS LINKS

Tom’s Instagram

Tom’s TedX talk

Tom’s business website

1. What’s your morning recovery strategy? 03:26
2. Could you do a podcast on slowly increasing calories or reverse diets?  20:08
3. I started eating better and drinking more water and after one week, I have gained weight, why is this happening? (side question: setting small wins for working with overweight or obese clients as their personal trainer) 30:33
4. Any tips for motivation? (side note: I got very lit up in this one so there’s excessive swearing, don’t listen in public or with your kids) 42:04

“Ordinary things done consistently well is what leads to extraordinary results”

THE FITNESS MINDSET ON AUDIBLE NOW

BRIAN'S BLOG

Q+A:

• How did you feel when you started carb cycling? Were those low carb days really hard, have you any tips?  04:29

• Top cheat snacks to make me stop binge eating?  25:32

• Any advice for a podcast launch?   43:53

• Advice for being overwhelmed by fitness information? 52:21

THE FITNESS MINDSET ON AUDIBLE NOW

James Smith is an online personal trainer and speaker. His mission is to remove bullsh*t from the fitness industry one post at a time and I have to say he has one of the funniest Instagram pages that I’ve ever seen.

This episode is hilarious and it’s loaded with value for anyone looking to get the body they want, build their fitness business or how to live life without caring what other people think. I broke with the traditional format to go in whatever direction worked best, we talked everything from basic fitness principles, keto diet, tinder hookups and not sh*aging your clients or people you work with.

• The thing that annoys James the most about the fitness industry 06:37

• Going from 4k followers to over 200k followers in a year  24:22

• DO NOT sh*g y our clients (James’s personal story, this is hilarious!) 38:37

• Why strong girls are hotter than skinny chicks!  54:10

Rapid fire: 42:53

• Blondes or brunettes?

• Tits or ass?

• Irish girls or English girls?

• If I gave you a 10 million pounds right now, would you go keto for the rest of your life?

• Who or what irritates the shit out of you?

• Favourite podcast?

• Favourite Netflix show?

• Is there anyone on the planet you would give your right arm to hook up with?

• One sentence advice to personal trainers?

• One sentence advice to keto diet pushers?

• Last one, any advice you’d offer to your 18-year-old self?

Shownotes:

James website

James facebook

James Instagram

James is an online entrepreneur, health and sleep expert and former ESPN, Sky Sports News and Celebrity Interviewer based in Venice Beach California.

Over the years, he has interviewed some of the top stars and celebrities on the planet; everyone from Brad Pitt and Will Smith to Kobe Bryant and David Beckham. During or after every interview he would always ask them about their favourite success habit. Some of their answers are worth their weight in gold!

This episode goes everywhere from strategies for giving up alcohol (or whatever your personal vice) and training with Arnold Schwarzenegger in Gold’s Gym to not judging yourself in romantic relationships (James’s advice to me personally) and blocking blue light at night to improve your sleep quality. This is a real ebb and flow episode. I hope you enjoy it as much as I enjoyed recording it.

Notable timestamps:

• Training with Arnold Schwarzenegger in Gold’s Gym 14:26

• James’s great morning routine with an old-school alarm and gratitude journaling 19:01

• Habits from interviewing some of the world’s most successful people (Will Smith’s building a wall) 24:33

• Swannies blue light blocking glasses for a better nights sleep. 43:27

Links:

James Instagram

30 days alcohol challenge

Swanwick glasses

James website 

I think I need to do a separate introduction as I get super heated on the mental health issue at the end of this episode. I’ve had my own issues in this area and I’m purely speaking from my own experience, but I the intensity level is very high here so just warning you in advance if you’re listening to this in public.

Questions for Q&A:

• I’ve been sick, any tips to put on 4kg I’ve lost without it mainly being body fat? 04:05

• Is melatonin better than zinc and magnesium for sleep?  15:57

• Is it possible to get all your protein from actual food without the intake of powders? 27:45
• Is there a positive link between mental health and exercise? 33:48

SHOW LINKS

INSTAGRAM

WEBSITE

THE FITNESS MINDSET

Karl is the leading fitness expert on RTE 1’s Operation Transformation and is one of Ireland’s top personal training transformation specialists.

Today we talked about everything from cultivating the skills and knowledge to thriving in the fitness industry to taking the first steps with any goal, even if you have no idea where the path leads. Karl’s positive mindset is infectious! I hope you all enjoy it as much as I did.

Karl’s Social Media Links

Website

Podcast

Instagram

Karl Henry’s Healthy Living Handbook