Solo Q+A with Brian    1.     When doing strength training and running, how long would your weight session be? 01:27 2.  Does it matter if you get protein intake within a two-hour window or is throughout the day better 07:34 3.     Benefits of fasted cardio? 11:53 4.     Tips for pull-ups, can’t do them without a band? 17:56 5.     Opinions on aggressive mini cuts? 21:17 6.     Same core or ab workout consistently with progressive overload or does it matter? 27:44 7.     Important strength training exercises for women over 40? 33:14 8.     How many hours of sleep do you get per night? 36:31        BKF ONLINE https://briankeanefitness/bkf-online   GAA LEAN BODY PROGRAM https://briankeanefitness/lean-body-program   NUTRITION COURSE https://briankeanefitness/nutrition-course   MENTORSHIP AND BUSINESS COACHING https://briankeanefitness.com/mentorship-and-business-coaching   Episode 474 Sleep Expert Tom Coleman on The Psychology Of Sleep, How Many Hours You ACTUALLY NEED and Avoiding Sleepless Nights! https://briankeanefitness.com/podcast/474-sleep-expert-tom-coleman-on-the-psychology-of-sleep-how-many-hours-you-actually-need-and-avoiding-sleepless-nights   Episode 418 The IBS Dietitian Kirsten Jackson on The Problem With Low FODMAP Diets, Common Food Triggers and How To Finally Take Control Of Your IBS! https://briankeanefitness.com/podcast/418-the-ibs-dietitian-kirsten-jackson-on-the-problem-with-low-fodmap-diets-common-food-triggers-and-how-to-finally-take-control-of-your-ibs/ For 10% off all hemp heroes order, enter the code ‘briank10’ at checkout.

Orla O’ Flaherty is a herbalist, naturopath, and nutritionist who specialises in female health.   She is also one of my closest friends so this is more of a fly on the wall conversation that goes in a lot of different directions.   I’ll add for men (or women who aren’t interested in the topic) – the first 12 minutes is about period pain, endometritis and hormone health so if you want to skip straight into the meatier topics, feel free to..   Trigger warning: we talk about some uncomfortable topics that may be triggering for some people.      Period pain and emotional linksEndometritis and working outRelationships and dating apps in 2024Moving through difficult relationships and self-abandonment Stepping into your healed feminine or healed masculine Dating apps and what NOT to doHow to spot guys who just want sex Sensuality vs sexFather, mother and parental wounds Sexual kinks and owning your sexuality The Madonna/whore complex, the sacred prostitute and integrating parts of it as woman in the modern age Carl Jung and the shadow sideRemoving blocks to become more sexual or sensual as a womanAnd much more.        Previous episodes https://briankeanefitness.com/podcast/320-orla-o-flaherty-on-cortisol-estrogen-and-female-fat-loss-the-contraceptive-pill-and-managing-an-underactive-or-overactive-thyroid/   https://briankeanefitness.com/podcast/334-orla-o-flaherty-on-balancing-hormones-pms-thyroid-amenorrhoea-losing-your-period-and-fertility   Instagram:  https://www.instagram.com/orla_naturopath_herbalist/?hl=en   Website:  https://orlaoflaherty.com

Sarah is an online coach who helps women lose weight without restriction.  She is also the host of the podcast In an Imperfect World and the creator of the SCC Coaching App where she helps people become the strongest versions of themselves physically and mentally.  “When it comes to dieting, instead of sacrificing, make comprises” Here are some of the things we talked about:   Her weight loss backstory and going from one extreme to the other Overcoming body discomfort and becoming happier in yourself Making weight loss “okay” again in the wake of the body positivity movement and why improving our body composition and confidence is a good thing Fat loss supplements to avoid and ones to include Eating healthy but not losing weight And more     (Website) Home - Sarah Catterson Coaching (Podcast) In an Imperfect World on Apple Podcasts (Youtube) Sarah Catterson - YouTube (Instagram) SARAH CATTERSON COACHING (@sarahcattersoncoaching) • Instagram photos and videos   Podcast with HA expert:  https://briankeanefitness.com/podcast/412-hypothalamic-amenorrhoea-dietitian-kathryn-stewart-on-how-active-females-can-regain-their-period-through-nutrition-training-and-lifestyle-changes/

This is a video first podcast. You can watch the whole video with graphics and displays on my YouTube channel here.  Jam is the founder of Earth’s Edge, Keynote Speaker, Mountaineer and Endurance Athlete. Earth’s Edge and I are bringing a group up Kilimanjaro on October 21s- November 1st 2024. Here is everything you need to know about our trip or if you plan to go yourself or in the future with Earth’s Edge. ·      Sleeping ·      Food ·      Hydration ·      Altitude ·      Layout ·      Time on feet ·      Equipment/gear ·      Clothing ·      Weather/Temperature ·      Where do you go to the toilet climbing Kili?  To book on our trip, check the link below.  https://earths-edge.com/expedition/brian-keane-kilimanjaro-climb-october-2024/?fbclid=IwAR1lf4x551d4QBoNcWYOkVTweZh-gXFC-hzL_Fm5sU4X9pm94rbPLE0Kspc (Website) Earth's Edge - Adventure Travel - Tour Operator (earths-edge.com) (Instagram) Jam McManus (@jammcmanus) • Instagram photos and videos

Anna is a speaker, MC, Radio and TV broadcaster.  She has recently become a new mum and just released her great new book Anna’s Game Plan – Conquer Your Hang Ups, Unlock Your Confidence and Find Your Purpose!  This is her second appearance on the podcast, you can listen to our first show together from November 2020 in episode 301 Anna Geary on Positive Body Image, Dealing with Insecurities and The Importance of Self Care!  Here are some of the things we talked about in today’s podcast:   Her embarrassing story about her first 5k charity and the compare/despair mindset Learning to rest and take a break when life gets hard (but NOT to quit)Self-acceptance and how it impacts everything from what career you choose to the reflection you see in the mirror Unlocking confidence vs building confidence Finding purpose in your life Becoming a new mum and how much that changed her outlook on lifeDealing with anxiety, stress and overthinking And much more     Book link:  https://www.easons.com/annas-game-plan-anna-geary-9781844886432   (Instagram) Anna Geary (@annagcork) • Instagram photos and videos (Facebook)  Facebook (Twitter) Anna Geary (@AnnaGCork) / X (twitter.com) (LinkedIn) Anna Geary - Media and Broadcasting - Freelance, self-employed | LinkedIn

If you run or have plans to run your own small business and you’re looking to grow and scale it in 2024, check out this short podcast. Tickets for the event: https://briankeanefitness.com/business-seminar-galway   Can’t make the event but still want help with your business? Email me brian@briankeanefitness.com to see if my six month mentorship program or 12 weeks online business coaching is for you.

Mark is an esteemed high performance life coach and mentor with an impressive 20 years track record, renowned for his deep understanding of the human mind, psychology, and performance.  He is regularly requested to appear on prominent media outlets, including the BBC, Virgin Media and other major TV and radio networks, to share his wisdom on real-life issues and provide invaluable advice.  He is also the author of the new book Break Through Practical Steps From Moving from Stuck to Unstoppable!  His remarkable journey and his profound life coaching experience enables him to delve into the complexities of the human psyche and guide his clients towards transformative breakthroughs. With a client list that includes people from all walks of life and backgrounds to top executives, CEO’s, celebrities and high-performing individuals.  “Before you let them back in your life. Just remember this, reading the same book twice does not change the ending”  Here are some of the things we talked about in today’s show:  How to manage an anxious brain and overthinking The power of asking “so what?”  Overcoming fear and why it holds us back The one path myth with relationships, jobs and opportunities Why our brains are problem finding machines  Why you might be jealous or hate somebody (and all the reasons you wouldn’t think of)  Dealing with the good and bad parts of comparison And more..     (Website) Mark Fennell | Life Coach | Build a Life That Makes You Smile (Youtube) Life Coach Mark Fennell - YouTube (Instagram) Mark Fennell | Life Coach (@markfennell.ie) • Instagram photos and videos (Facebook)  Facebook (LinkedIn) Mark Fennell - Business Owner - Mark Fennell | LinkedIn (Tiktok) Life Coach Mark Fennell (@markfennell.ie) | TikTok (Break Through Book) https://www.easons.com/breakthrough-pb-mark-fennell-9780717197347

If you want the video to go with it -  check out my YouTube channel here Want to work with Brian? Check out the BKF Online Coaching Program:  https://briankeanefitness.com/bkf-online/

Robbie is a MSc Physiotherapist and founder of the Back Pain Back To Exercise program.  With a proven track record in aiding both elite athletes and chronic pain sufferers alike, Robbie offers a unique, holistic approach to overcoming back pain.  His expertise lies in assisting individuals in overcoming recurring injuries, utilizing a comprehensive program titled ‘Back Pain Back To Exercise’.  This group program is meticulously designed to facilitate recovery and restore optimal physical function.  In addition to this, Robbie hosts the ‘Rebalanced Podcast’, a platform where he disseminates valuable insights on injury prevention and rehabilitation.  He is also currently in my 6-month business mentorship program where I’ve to see the incredible work he does first hand.  Here are some of the things we talked about in today’s podcast:    The mind body connection and when injuries are more than just impact or purely physical The story of the break ups causing a back pain flare up and how it led to the topic of this podcastBack pain rehab and recovery 101The mindset of injury – managing fear and anxiety Reframing fare ups as a positive thing so you can finally heal and rehab a chronic injuryAnd much more..     For details on my 6 month mentorship program, email brian@briankeanefitness.com (Website) Back Pain Back To Exercise Program (spineinitiative.com) (Facebook) Facebook (Instagram) Robbie Cassidy | Physio | Injury Rehab (@themobilitytutor) • Instagram photos and videos (Podcast) Rebalanced | Podcast on Spotify (Ebook) MOBILITYTUTOR Email Marketing - (activehosted.com)

If you want the video to go with it (with graphics and explanations)-  check out my YouTube channel here Want to work with Brian? Check out the BKF Online Coaching Program:  https://briankeanefitness.com/bkf-online/

For more details or to book your deposit click here  80% of the questions have been around the difficulty and the cost, so I open the podcast with both; and then jump into the ones below. Question#1 I’m not in Ireland for the Training days, Can I still go? Question#2 I don’t think I’ll be fit enough but would love to do it �� Question#3 How long will I be gone for in total? Question#4 Is there a payment scheme? Question#5 I don’t think I can make this one, will you go again? Question#6 How many spaces are there? Question#7 Can my work sponsor me for this? Question#8 Is this open for couples or mainly solo? For more details or to book your deposit  https://earths-edge.com/expedition/brian-keane-kilimanjaro-climb-october-2024/?fbclid=IwAR0Q_x_ux2O4I-611sdSuvSOH4t_uZfeurRTkrJGaTtvrSh14t5IepXB1wI

Niall is a bestselling author, musician, philanthropist, and a former professional athlete.  He holds a Masters in mindfulness and is current PhD student (social psychology and sociology ) He is also one of Ireland’s most formidable and inspiring mental health advocates and public speakers.  Bressie is also the cofounder of a lust for life, a non-profit that educates young people to look after their wellbeing and share their voices to empower those around them.  On top of that, he is host of the critically acclaimed and multi-award-winning “Where Is My Mind” podcast, which is an immersive exploration into how we can better look after our heads and hearts in the chaos of the modern world.  “The metaphor I use is that the social media companies are Roman lords in the Colosseum watching us rip each other limb from limb for their entertainment — or their bank balance,”   Here are some of the things we talked about :  The dangers of social media with comparison syndrome and what it means for short and long term mental health issuesThe role self-worth and self-acceptance has in mental health The mental health layers – you vs the external world and what he has changed his mind about over the past 12 yearsWhat to do when you can’t cope with your internal world Transforming trauma and what he used to release it form his body over the yearsThe unquenchable thirst of fitness and not running form your problemsAnd more..   Tickets to live show: https://www.ticketmaster.ie/niall-breslin-where-is-my-mind-tickets/artist/5317790     (Website) Mindfulness | Niall Breslin | Bressie (Instagram) Niall Breslin (@bressie) • Instagram photos and videos (Books) Mindfulness | Niall Breslin Bressie   (Podcast) podcast | Bressie (niallbreslin.com) (Most recent Instagram post) Niall Breslin (@bressie) • Instagram photos and videos (Most recent podcast) podcast | Bressie (niallbreslin.com)

If you want the video to go with it (with graphics and explanations)-  check out my YouTube channel here Want to work with Brian? Check out the BKF Online Coaching Program:  https://briankeanefitness.com/bkf-online/

KILIMANJARO CLIMB OCTOBER 2024 For more details or to book you place, click here I'm linking up with Earth's Edge for a 12 day trip to climb Kilimanjaro in Tanzania from October 21st to November 1st 2024. TRAINING DAY AND WEEKEND: There’ll be a training day with me at the end of April and a two day training event two months before we fly to Tanzania.⁣⁣ KILIMANJARO TRAINING PROGRAM: I’m also going to be working directly with everybody on a fitness program four months beforehand. TEAM WHATSAPP: We'll have our own private WhatsApp group to make sure everyone is in great shape for the trip. ⁣ COMMUNITY, MAKING FITNESS FUN AND VIRTUAL MINDSET SESSION: I'm planning some extra bits for everyone to get to know each other before the trip. It'll be based around a fitness activity with a focus on fun and getting to know each other before flying out. SMALL GROUP: We’re only taking 20 people and it’s fully inclusive; so all the accommodation, flights, meals and training weekends are included. ⁣⁣ I’ve linked more details below; so if you’re up for a challenge or a life changing trip, then check out the page on Earths Edge DEPOSIT:  Once your deposit is paid (€400) - let me know so I can follow you on Instagram to connect over the next few months. I look forward to the year ahead. For more details or to book you place, click here

Tom is a sleep expert who helps people from the edge of burnout to peak performance.  He is a distinguished professional in the field of health and sleep science.  His unique approach, grounded in biological principles, has made significant strides in transforming lives through improved sleep quality.  With a diverse portfolio that includes work with elite athletes and global business brands, Tom’s expertise is widely recognized. His comprehensive understanding of the human body and its rest requirements has been instrumental in his success.   Here are some of the things we talked about in today’s podcast.    How many hours of sleep we actually needThe role stress, lifestyle and schedule have on sleep (and why) The problem with sleeping tablets alongside the reasons they work What to do if you have problems falling asleep vs staying asleepDon’t confuse relaxing with being comfortable and how this can mess up your sleep!The role sleep pressure, habits and psychology play in sleepSleep supplements Night shift work tips and tricks And more..     (Website) Tom Coleman | Sleep Expert (Instagram) Thomas Coleman (@tomcoleman.ie) • Instagram photos and videos (LinkedIn) Thomas Coleman - Freelance Consultant - Thomas Coleman | LinkedIn (Facebook) Facebook (Online Courses) Tom Coleman | Sleep Expert (Corporate services) Tom Coleman | Sleep Expert

Today's episode focuses on just the one question and we get into how to eat and train for abs, a flat stomach or a six pack. My mic didn’t work on this episode for some reason so if you’re wondering about the sound quality, that’s why it sounds slightly different to all the other podcasts. If you want the video to go with it (with graphics and explanations)-  check out my YouTube channel here Want to work with Brian? Check out the BKF Online Coaching Program:  https://briankeanefitness.com/bkf-online/

Keyen Lage is a former NFL Athlete who sustained a neck injury that effectively ended his career.    However, he managed to turn that into a positive and started on a new journey in his life. He decided to dedicate his life to helping others reach the pinnacle in their own lives through helping men master the art of becoming “world class” in whatever they pursue, along with mastering their intimate relationships.   Over the last seven years, working with thousands of men in helping them be as successful as possible in their career/intimate relationships, he realized most of the issues men face boil down to two things. A lack of knowledge or a lack of emotional alignment.  Here are some of the thing we talked about in today’s podcast:  How embracing  loneliness can lead to more self-belief and less need for external validationThe psychology of dating multiple women Sexual polarity and why you are attracted to certain types of people What it really takes to become a “man” and how that determines the type of women you will attract Finding people you can have deep and meaningful connections with And more   (Website) Keyen Lage (Instagram) Keyen (@_thegenie) • Instagram photos and videos (LinkedIn) Keyen Lage - Emotional Intelligence Expert - Keyen Lage | LinkedIn (Facebook) Facebook

Here is the new series I’m experimenting with for YouTube. If you’re listening on podcast and want the video to go with it (with graphics and explanations)-  check out my YouTube channel here 1.     How do I tone up without getting too muscly as a female? 2.     Ice baths or cold showers? I do both but find cold showers better (harder) 3.     Any motivation tips? Want to work with Brian? Check out the BKF Online Coaching Program:  https://briankeanefitness.com/bkf-online/

Dr. Neha Sangwan is the CEO, founder of Intuitive Intelligence and an expert in all things burnout.  She is also an internal medicine physician, international speaker and corporate communication expert.  Her private practice and corporate consulting focus on addressing the root cause of stress, miscommunication, and interpersonal conflict, often healing chronic conditions such as headaches, insomnia, anxiety, and depression. She regularly consults with organizations such as the American Heart Association, American Express, and Google, and has shared her keynote presentation on the stages of TEDx. She is the author of the book Powered by Me: From Burned Out to Fully Charged at Work and in life.     “Contrary to popular belief, burnout is not a liability or a personal failure; it is a wake-up call”  Here are some of thing things we talked about in today’s podcast:    The burnout spectrum, what is it and the early warning signsHer backstory for what led her to studying burn out for the past two decades The physical, mental, emotional, social and spiritual side of burnoutDecipher your body’s cues to understand where stress livesHow to establish boundaries that honour your prioritiesAnd much more.      (Website) Home - Neha Sangwan, MD (Instagram) Neha Sangwan, M.D. | Burnout & Communication Expert (@doctorneha) • Instagram photos and videos (Facebook) Facebook (LinkedIn) Neha Sangwan, M.D. - Intuitive Intelligence Inc. | LinkedIn (Twitter) twitter.com/doctorneha (Pinterest) Doctor Neha (doctorneha) - Profile | Pinterest (Spotify) Powered by Me Podcasts - playlist by dr.neha.sangwan | Spotify (Book) https://www.amazon.co.uk/Powered-Me-Burned-Fully-Charged/dp/1265443386/ref=asc_df_1265443386/?tag=googshopuk-21&linkCode=df0&hvadid=658719056071&hvpos=&hvnetw=g&hvrand=8907170055713162772&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=20480&hvtargid=pla-2061305597670&psc=1&mcid=d0bf0cc737893e879019432de8f8df14&th=1&psc=1

Solo Q+A with Brian.   1.     Workout recommendations for mixing weights intensity and cardio?  01:20  2.     How are you finding being single again? 06:57 3.     How was Thailand? 13:15 4.     How much would you look to add on in a “bulk” when done properly? 18:54 5.     Did you take a break from work and life after ayahuasca or go straight back to normal? 28:54 6.     What are some key habits you do every day? 39:00     BKF Online: https://briankeanefitness.com/bkf-online/   The Fitness Mindset: https://www.amazon.co.uk/Fitness-Mindset-Energy-Tension-Results/dp/B08TX2DWLR/ref=sr_1_1?crid=1IVUES2UPUEMT&keywords=the+fitness+mindset&qid=1706868890&sprefix=the+fitness+mindset%2Caps%2C90&sr=8-1   Rewire Your Mindset: https://www.amazon.co.uk/Rewire-Your-Mindset-Thinking-Control/dp/B08TX2LQYY/ref=sr_1_1?crid=37U03C6V1FK5K&keywords=rewire+your+mindset+brian+keane&qid=1706868924&sprefix=rewire+your+mindset%2Caps%2C84&sr=8-1   Ayahuasca episode: https://briankeanefitness.com/podcast/392-my-personal-experience-on-a-spiritual-ayahuasca-retreat-how-the-medicine-works-healing-trauma-and-finally-facing-my-own-demons/   Aidan O Brien December 2023 episode: https://briankeanefitness.com/podcast/464-aidan-obrien-on-how-curiosity-leads-to-clarity-listening-to-your-inner-voice-and-the-healing-power-of-ayahuasca/