The title explains it, I don't really have anything else to add. I will leave this episode up though so feel free to pass the link onto your family, team mates or friends. 

Click Here to get the WHOOP 4.0 device and one month for free! 

Enjoy. 

I put up a question box for this episode on my Instagram last week; and I thought it would be all weight loss or diet related questions; but I was pleasantly surprised at the range of questions for this new year Q+A. Hopefully you enjoy it as we cover some previously unexplored topics. 

1. I hear so much about sleep and how important it is, what do you recommend for someone who struggles with sleep? 01:19
2. How did you prepare for marathons, road or treadmill and did the long distance affect your joints? 17:50
3. What are your goals or new year resolutions for 2023? 24:51
4. What advice do you have for someone who struggles with low self-esteem? 30:31
5. I really struggle with anxiety when it comes to joining or going to the gym, how can I get over this? 41:12
6. Any tips on making new friends? 49:54

Shownotes: 

BKF Online Program: https://briankeanefitness.com/bkf-online/

GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

The Fitness Mindset and Rewire Your Mindset Books: https://www.amazon.co.uk/s?k=Brian+Keane&ref=nb_sb_noss_2

I’m taking this episode in a slightly different direction today. These are questions I use in my own annual review when setting yearly goals for myself; but I think they translate well to fitness as well.

Enjoy.

1. What am I optimising at the minute?
2. Will what I’m doing nourish or deplete me?
3. Can my current habits carry me to my desired future?
4. How can I create an environment that will make my desired change inevitable? 
5. Does the amount of attention I’m giving this match its true importance?
6. What is my true force multiplier? 

Dr. Prologo is a graduate of The Ohio State University School of Medicine.

He has spent the majority of his career researching new solutions for pain and weight loss.

He is most well-known for pioneering a procedure to block hunger, allowing people to reach a critical point beyond which dieting was no longer a struggle – work that allowed him to define the critically acclaimed “Catching Point” beyond which diet and exercise are easier for those trying to lose weight. 

The Catching Point itself, and the strategy to get there are outlined in his book: The Catching Point Transformation.

In today’s podcast, we unpack all things weight loss and dietary adherence. This is a nice back and forth conversation as opposed to a straight up interview so hopefully you enjoy it. 

• Why ‘Mind Over Matter’ Is Bulls#$% for a weight loss goal 
• Why dietary adherence is 95% of your weight loss progress
• Understanding the hormones that make dietary adherence so much harder 
• The metabolic reasons why hunger and low energy in a calorie restricted plan leads you to falling off track
• How to boost your metabolism with exercise and why this can potentially increase cravings for healthier food
• His unpopular opinion on using exercise BEFORE looking at nutrition (and the reasons why) 
• Focusing on recovery with food vs calorie counting
• How to stay on track during the days in between workouts (a diet danger zone for people) 

Website link: www.drprologo.com

I get asked this on social media all the time so here is my 10% off code for Hemp Heroes for anyone that wants it. 

Code: BRIANK10 

I also briefly talk about why and how I use it and if you should (or shouldn't) consider trying it. 

Feel free to save the code to use once or over and over again. 

https://www.hempheros.ie

Kathryn aka edible_evidence on Instagram is a Hypothalamic Amenorrhoea (HA) and Fertility Dietitian. 

She specialises in helping active females with HA to regain their period and optimise fertility through balanced nutrition and movement. 

Today’s podcast is a little more niche than normal, but an absolute must listen for those who need it so please pass it along to anyone you think it may help. 

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

• What is HA
• Causes, diagnoses and treatment 
• Her personal story with HA and why she feels so passionate about helping active females with HA
• The DO and DO NOT list for HA
• Misconceptions around HA – pill bleeds and feeling you are fitter than you actually are etc
• Anchoring your ‘Why’ and focusing on small wins as you make food or excericese changes 
• The role supplements play (or don’t play)
• And more. 

Shownotes: 

Website: https://subscribepage.io/5qASvG

Instagram: https://www.instagram.com/edible_evidence/?hl=en

Aidan is a mindset coach, mentor and keynote speaker. 

His goal is to empower people to find their truth, master their emotions, develop new skills and transform into the most powerful version of you. 

Aidan first stepped on stage as a speaker in 2007 and has been speaking and mentoring ever since. For 15 years Aidan has travelled the world coaching individuals and live audiences on 5 continents inspiring over 250,000 people and counting.

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

• How anyone can learn to build more confidence
• Getting your sh*t together when you feel a bit stuck
• The importance of keeping a small circle
• Why self doubt ultimately leads to self sabotage 
• The power of the words and mantra “I AM ENOUGH
• How curiosity leads to clarity
• Distraction mode and how to avoid it
• And much more 

Website: https://theaidanobrien.com/

Instagram: https://www.instagram.com/aidanobrienofficial/?hl=en

Linktree: https://linktr.ee/Aidanobrienofficial

Dr Koz is a Functional Medicine M.D who uses a broad array of tools to find the source of the body's dysfunction: he takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan. 

You may recognise his voice from a very popular episode I did last year, Episode: #352 on 25th October 2021: Dr Peter Kozlowski on Food Sensitivities, Fixing Leaky Gut and How To Do An Elimination Diet Correctly!

His expertise is in gut health, but he also works daily with food sensitivities, hormone imbalances, detoxing from toxic chemicals such as heavy metals and mould, and most importantly mental, emotional, and spiritual health. His new book Get The Func Out is available now. 

Normally I wouldn’t touch a topic like environmental toxins on the podcast as it’s an area I know very little about; but I think there is value here for those with underlying health issues that are struggling to ask the right questions for solutions. 

I also moved out of my house off the back of this podcast to address a mould issue; so, I found great personal benefit in this episode. 

Here are some of the things we talked about: 

• Why estrogen dominance in women and low testosterone in men is so prevalent at the moment 
• How to do a mould or heavy metal detox the safe way 
• His supplemental and nutrition strategy for never getting colds or flus
• The power of glutathione as the master antioxidant 
• And more 

Website: http://doc-koz.com/

Previous episode: https://briankeanefitness.com/podcast/352-dr-peter-kozlowski-on-food-sensitivities-fixing-leaky-gut-and-how-to-do-an-elimination-diet-correctly/

Dr Richie Kirwan is a postdoctoral researcher in clinical nutrition and online coach. 

His Instagram page @dr.richie.kirwan is a mixture of nutrition, science and food porn. 

He is also the host of The Health Scientist podcast and has multiple videos linked on his site from menopause, diet and lifestyle support to PCOS, evidence-based advice and why losing weight is so hard? 

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

·      Every food decision you make has a consequence (good, bad or indifferent)  

·      Why losing weight is so hard and what really stops people from achieving their goal

·      Science doesn’t care about your opinion and learning where to get your nutritional information from

·      Artificial sweeteners  - everything you need to know 

·      Social media diet misconceptions to avoid 

·      Trigger foods, hunger and building systems to stay on plan

·      Starvation mode – facts vs fiction 

Shownotes: 

Website: https://www.bemorenutrition.com/

Instagram: https://www.instagram.com/be_more_nutrition/?hl=en

Linktree: https://linktr.ee/be_more_nutrition

This is my appearance on The ScaleX™ Insider Podcast with Brendan McGurgan

This was a very enjoyable conversation with a wonderful interviewer; so hopefully you enjoy it as much as I enjoyed recording it.

In it we talk about the mindset approach I took when leaving teaching to building and growing a fitness business, the importance of accountability and how you can cut your learning curve by learning from others.

Subscribe or follow Scale X Insider Podcast here: 
https://podcasts.apple.com/gb/podcast/scalex-insider-podcast/id1566729230

From Scale X Insider Podcast:

The Importance of knowing where you want to go but ensuring that it aligns with your values. Knowing when you should quit How fear shows up and some great questions we should ask ourselves to overcome it The importance of not trading your time for money but using leverage to scale Getting the balance right using Brian’s four quadrants for a full life Great advice to maintain a healthy life where Brian shares his morning and evening routines Legacy and having a conversation with you 97-year old self.

“Don’t forget the flowers at your feet when you are reaching for the moon.”

Cyrus and Robby are the co-authors of the New York Times bestselling book Mastering Diabetes The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

They are also the team behind MasteringDiabetes.org, an online coaching platform for people living with all forms of diabetes that focuses on low-fat plant-based whole-food nutrition. 

Cyrus has a PhD in nutritional biochemistry from UC Berkeley and has been living with type 1 diabetes since 2002. 

Robby has a master's degree in public health and has been living with type 1 diabetes since 2000.

Current medical wisdom advises that anyone suffering from diabetes or prediabetes should eat a low-carbohydrate, high-fat diet. But in this paradigm shifting book, they go through a century of research to reveal how that advice is misguided. 

If you fall anywhere on the diabetes spectrum, this is a must listen. 

Here are some of the things we talked about:

·      The different types of diabetes and prediabetes

·      How the conventional wisdom of a low carb, high fat diet is misguided 

·      Why food is medicine and what they recommend for reversing insulin resistance.

·      How their personal experience with diabetes inspired their lifestyle choices.

·      The green, yellow and red food choice list for reversing insulin resistance 

Shownotes: 

Website: https://www.masteringdiabetes.org/

Instagram: https://www.instagram.com/ketosavage/?hl=en

Linktree: https://linktr.ee/masteringdiabetes

Robert Sikes aka Keto Savage is a natural pro ketogenic bodybuilder and CEO of keto brick and live savage apparel. 

His goal is to help educate and motivate every athlete who aspires to become their greatest self and he is also the host of the great podcast The Keto Savage podcast 

Today’s podcast is a Keto deep dive. This is an absolutely must listen if you are interested in learning more or potentially experiment with a ketogenic diet. 

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

·      How carb back loading lead him to accidently falling into a keto diet

·      How keto gave him food freedom and healed his disordered eating relationship patterns

·      Who keto is for and who it is NOT for

·      How long to give yourself to see the benefits of switching to a ketogenic state

·      How training intensity is impacted on keto

·      Dietary ketosis vs fasting ketosis 

·      Foods to include

·      How to accurately track if you are in ketosis or not

·      Exogenous ketones and what you need to know 

Shownotes: 

·      Website: https://ketosavage.com/

·      Instagram: https://www.instagram.com/ketosavage/?hl=en

Dr Tracy is a clinical psychologist, couples therapist, relationship expert, author, speaker, podcaster and mom of two. 

She specializes in helping women and mothers build healthy relationships and learn to be their best selves by helping them to let go of guilt, communicate their needs, and set boundaries in their life.

Through THERAPY, WORKSHOPS, and ONLINE EDUCATIONAL RESOURCES, Dr Tracy helps you identify what you feel and need, how to show up and be present in your life, and give yourself permission.

This was one of my favorite podcasts this year and I apologies if it felt like a mini therapy session; but I was hooked in this conversation from start to finish. I hope you get as much from it as I did. 

Some of the things we talked about: 

• Unlearning relationship patterns so you don’t act on automatic in a new or current relationship 
• The link between our childhood, past relationship and how we can bring that baggage into our current romantic relationship if we are not careful
• Attachment style – anxious, avoidant and insecure and how they get triggered when we are stressed
• The importance of boundaries 
• Understanding triggers 
• Dealing with jealously 
• And much more 

Shownotes: 

• Website: https://drtracyd.com/
• Instagram: https://www.instagram.com/drtracyd/?hl=en

Daniel Davey 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 based around simple recipes and meal plans and his new book Eat Up – The Next Level is also available now. 

Daniel was on episode 292 in August 2020: Daniel Davey on Owning Your Nutrition, The Importance of Dietary Goals and Exploring Your Behaviour Around Food. I highly recommend listening to if you haven’t already. 

The second podcast was a long time coming with one of my personal favourites. Enjoy.  

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

• Simplifying nutrition with whole real food 
• Recipe solutions for meals through the day (breakfast, lunch and dinner ideas)
• Building confidence around food choices 
• Healing your food relationship and surviving social exceptions with eating out 
• Lessons he learnt from the top pro athletes when it comes to nutrition and what can be taken for the average person 
• Nutrition around injury and the cutting edge science with it. 
• And much more 

Instagram: https://www.instagram.com/daveynutrition/?hl=en

Linktree: https://linktr.ee/daveynutrition

Website: https://www.daveynutrition.com/

Previous episode: https://briankeanefitness.com/podcast/292-daniel-davey-on-owning-your-nutrition-the-importance-of-dietary-goals-and-exploring-your-behavior-around-food/

There are books out there and experts who are much better qualified to speak on this topic; but understanding these all helped me so much over the years, so I wanted to share them in today’s podcast.

Hopefully it helps.

1. Projection and handling my own insecurities 01:32

2. Opportunity cost and spending time doing the wrong thing or with the wrong people 13:05

3. Sunk cost fallacy and continuing to do something even though you know your ladder is against the wrong wall 17:59

4. Confirmation bias and problem with being in an Eco chamber with emotional vampires 22:50

5. Forward projection and future self-techniques 29:01

6. Pre Mortens or unpacking the worst case scenario 34:11

7. Hindsight bias and why people will have an opinion on whatever you decide to do (so you may as well do the things you want) 42:15

8. Negativity bias and why negative comments take up so much mental real estate 46:40

9. Action bias and shiny objects syndrome 50:46

10. The “I’ll be happy when fallacy” 56:14

11. Attachment styles - anxious, avoidant and secure 59:05

BKF Online Program: https://briankeanefitness.com/bkf-online/

GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Amazon link to all my books: https://www.amazon.co.uk/s?k=brian+keane&sprefix=brian+k&ref=nb_sb_ss_i_1_7

Rewire Your Mindset Course: https://briankeanefitness.com/rewire-your-mindset-course/

Registered Dietitian Carolyn Williams, PhD is a leading culinary nutrition expert. 

She was the winner of the 2017 James Beard Journalism Award and has developed a knack for breaking down complex science into quick, reader-friendly tips. 

She’s the author of two cookbooks, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less  and Her new book, MEALS THAT HEAL ONE POT: 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer – Reduce Inflammation for Whole-Body Health.

She also co-hosts the happy eating podcast and is a sought-after speaker on anti-inflammatory eating and managing chronic inflammation through lifestyle. 

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

·      What exactly is low grade chronic inflammation 

·      The symptoms to watch out for (yellow and red flags) 

·      What foods to include and what foods to avoid for an anti inflammatory diet

·      How inflammations affects fat loss 

·      The main lifestyle irritants for inflammations 

·      The connection between all your hormones 

·      Food intolerances and the link with chronic inflammation 

·      Stress management tools that can help

Shownotes:

Linktree: https://linkin.bio/realfoodreallife_rd

Instagram: https://www.instagram.com/realfoodreallife_rd/?hl=en

Sean is an online fitness coach. 

He has over 300k followers on Instagram and over 2.2 million followers on TikTok and he uses his platforms to give people simple recipes and fitness tips. 

He is also the head coach of The Sean Casey Academy and owner of SC Social Circle which is a social media growth course that helps you turn your passion into a full-time income.

In part 1, we focused on all thing’s fat loss, nutrition and dietary misconceptions. In part 2, we mix it up by going into all things social media and turning your passion into full time income. 

Here are some of the things we talked about in part 2: 

·      How he used social media to start and build four businesses 

·      How to grow your social media channels the right way

·      How to turn followers into a viable business

·      How to get started and go from 0-1

·      The biggest mistake people make with social media 

·      Whether you should start a business and then do social media or the other way around 

·      Finding your motivation to creating content

·      And more.  

·      Instagram: https://www.instagram.com/scaseyfitness/?hl=en

·      Social Circle: https://www.instagram.com/scsocialcircle/?hl=en

·      Links: https://www.seancaseyfitness.com/link-in-bio

·      Social Circle: https://www.scsocialcircle.com/link-in-bio