Solo Q+A with Brian.

Most of these questions were sent in anonymously so it has a bit more of a ‘get to know me’ feel, so I hope you enjoy it.

1. How do I know how many calories to eat? 03:55

2. I have been thinking about doing an ayauscaha ceremony and listened to your episode. Any recommendations on what to do and when to prepare for it? 10:24

3. Any benefits to walking on a treadmill with weights in hands versus not? 15:12

4. Would you ever consider joining the Galway football backroom team? 18:31

5. Should I be feeling stuffed at the end of a carb load? 21:32

6. When I lean bulk, should I be able to keep my abs? 29:19

7. Have you ever tried a vegan/vegetarian diet for an extended period? Overall thoughts in relation to hypertrophy? 36:19

8. How does the physical and mental preparation required for climbing Kilimanjaro compare to the training and challenges you’ve faced in other adventures? 43:17

9. What’s the strangest face that we probably don’t know about you? 50:14

1:1 online coaching:

https://briankeanefitness.com/one-to-one-online-coaching

BKF online group coaching:

https://briankeanefitness.com/bkf-online

GAA lean body program:

https://briankeanefitness.com/lean-body-program

Dr. Brent Hogarth, Psy.D, is a distinguished Clinical and Sport Psychologist and the founder of FlowRx, specializing in high-performance psychology.

He has worked with elite athletes, corporate executives, and entrepreneurs to unlock their full potential through developing greater mindfulness, emotional regulation and executive functioning.

With a Doctorate in Clinical Psychology and a Master’s in Sport Psychology, Dr. Hogarth has coached over 1,000 executives at the Flow Research Collective and in his Private Clinical Practice. He authored a groundbreaking dissertation, the "Dark Side of Flow” which highlighted the lesser known negative consequences of Flow-State and how to achieve controlled peak performance.

He has also finished Full Ironman triathlon and 100-mile WAM100 Ultra Marathon.

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

· Conquering self-criticism is the first and greatest victory, as it allows individuals to transcend themselves and achieve peak performance.

· Self-compassion is essential for sustaining a sense of self-transcendence and avoiding the negative consequences of flow state.

· Individuals with ADHD can harness their ability to hyperfocus and enter flow state, turning it into a productivity superpower.

· Finding balance between being well and achieving goals is crucial for overall well-being and success.

· Practicing self-soothing and self-compassion can help individuals navigate the dark side of flow and avoid addiction or burnout.

· Being aware of the ego and cultivating a sense of wholeness can help individuals find peace and contentment while pursuing their goals. Get clear on who you are and what you stand for as the first step towards achieving success.

· Stitch together tiny moments throughout the day to connect with your personal philosophy.

· Practice taking a deep breath, thinking of gratitude, setting an intention, and being present in the morning.

· Reframe anxiety as excitement when performing under pressure.

· Connect with others and foster high-quality relationships to alleviate fear and anxiety.

Today’s podcast is sponsored by my 1:1 online coaching, email brian@briankeanefitness.com for more details.

(Website)

www.brenthogarth.com

Social Media

(Twitter)

x.com/BrentHogarth

(linkedin)

linkedin.com/in/brenthogarth

(Instagram)

instagram.com/dr.brenthogarth

(Podcast)

www.brenthogarth.com/podcasts

Karden is a Nervous System Medicine Practitioner, co-author of The Secret Language of the Body and co-founder of Somia international.

He has been in the wellness world for over 15 years as a bodyworker and educator.

Although he helped his clients get out of pain, ironically, he began suffering from chronic back pain himself. His pain became ever more debilitating and there were times when he was bed bound, and none of the holistic or western medicine approaches were working.

That’s when he began studying the psycho-emotional and neurological underpinning of chronic pain and stress based disorders, which led him to clinical training in mindbody disorders and somatic trauma therapies which allowed him 100% heal my debilitating back pain.

Most of you will recognize his voice from episode 494 – a twosome with fellow nervous system practitioner Jennifer Mann on signs you’re storing unresolved trauma, why it’s okay to be triggered and the secret language of the body.

Another great conversation with an incredible human being.

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

· Feeling and acknowledging emotions is crucial for healing and well-being.

· Repressed emotions can manifest as intense emotions when they finally surface.

· Emotional cold plunging, gradually experiencing uncomfortable emotions, can build resilience.

· Narrative and logic play a role in healing, but they must be combined with somatic practices. Understanding the connection between the adult brain, child brain, and animal body is crucial for regulating the nervous system.

· The AIR model (Awareness, Interruption, Redesign) can be used to interrupt stress responses and create new neural pathways.

· Practical techniques like physical movements (e.g., Macho Man Randy Savage) and vocalizations (e.g., voo-ah-ee) can help regulate the nervous system.

· Rewiring neural pathways and creating new relationships with oneself are essential for emotional regulation and personal growth.

· And more.

Sponsored by my 1:1 online coaching:

https://briankeanefitness.com/one-to-one-online-coaching

Most recent appearance on the BFK podcast

Episode 494

Nervous System Practitioners Jennifer Mann and Karden Rabin on Signs You’re Storing Unresolved Trauma, Why It’s Okay To Be Triggered and The Secret Language Of The Body! | Brian Keane Fitness

(Website)

https://somiainternational.com/

(Instagram)

Karden Rabin (@kardenrabin) • Instagram photos and videos

(Youtube)

Karden Rabin - YouTube

(Facebook)

www.facebook.com/kardenr

(Most recent social media post)

Karden Rabin (@kardenrabin) • Instagram photos and videos

Emotional Pain Free Micro Course

programs.somiainternational.com

This bonus is going in a slightly different direction today. It's focused around how I started, built and grew The Brian Keane Podcast to one the 0.5% of all podcasts in the world. If you're self employed or have any interest in starting or growing a podcast, don't miss this episode.

You can subscribe to Mic To Millions here: https://open.spotify.com/show/5ZrysBQlJ9AXaa5JeAQpHe

______________________________________________

In this episode, you’ll hear how Brian Keane, host of the top 0.5% podcast , sparked fresh life and interest in his show after publishing hundreds of episodes, and how it unexpectedly helped him level up his thriving fitness business.

Yuri is a nutrition, fitness, and fat loss expert, and NYT bestselling author who makes fit & healthy simple again with clear, science-backed advice.

He is a registered holistic nutritionist and after dealing with a host of health issues as a teenager, he eventually lost all of his hair at 17 years old to an autoimmune condition. This, along with his passion for sports (which led him down the path of playing professional soccer in his early 20s), propelled him into the health and fitness field.

Yuri’s built successful online health empire that went on to help more than 500,000 people to better health, while providing him the platform to write 3 bestselling books and sharing his message on major media outlets like Dr. Oz and The Doctors. In 2018, he sold this health business after 13 years at the helm.

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

· How caffeine is to energy like credit cards are to financial health - it's a temporary fix that doesn't address the underlying issue.

· Relying on caffeine to function is a sign of an unhealthy relationship with energy.

· Low energy is a warning sign that something more serious may be going on in the body.

· Lack of education and awareness about nutrition leads to people ignoring warning signs and making poor food choices.

· Experimentation and finding what works best for your body is key to achieving all-day energy. For fat loss, focus on nutrient-dense foods, intermittent fasting, and caloric cycling.

· Recovery becomes more challenging as we get older, but strategies like cold plunges, stretching, and staying mobile can help.

· Consistency is key in nutrition and training for long-term results.

· The primary reasons eworking with a coach or mentor can greatly accelerate your progress.

· The importance of creating an environment that supports your goals and aspirations.

Today’s podcast is sponsored by my 1:1 online coaching.

https://briankeanefitness.com/one-to-one-online-coaching

(Facebook)

https://www.facebook.com/yurielkaim1

(Website and books)

https://yurielkaim.com/

(Youtube)

https://www.youtube.com/user/yelkaim1

(Instagram)

https://www.instagram.com/healthpreneur

(Pinterest)

https://www.pinterest.com/yurielkaim

Evan Daly is an online coach and co-owner of gleanapp, the all in one fitness and weight loss app with fellow head coach Sean Casey, who has also been on the podcast.

His approach is helping you lose fat without the restriction and I’m looking forward to talking all things fat loss, weight loss and nutrition in general in today’s show.

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

· Why making small identity shifts is crucial for long-term weight loss success.

· How incorporating maintenance days or weeks can provide psychological relief and help with diet adherence.

· Alcohol can be included in a calorie-controlled plan, but individual preferences and behaviours should be considered.

· Sustainable and enjoyable habits are essential for long-term weight loss. Creating a calorie deficit is essential for weight loss and fat loss, but there are many methods and tools that can be used to achieve it.

· Diet culture often promotes restrictive and miserable approaches to fat loss, but it is important to find strategies that make the process easier and more sustainable.

· A calorie deficit does not mean starving oneself; it is about feeding the body enough calories while still creating a deficit.

· Proper resistance training is crucial for achieving fat loss and maintaining long-term results.

· Understanding that no single food or food group causes fat gain and focusing on the overall diet and emotional triggers can help overcome binge eating.

· And more..

Today’s podcast is sponsored by my 1:1 online coaching.

https://briankeanefitness.com/one-to-one-online-coaching

(Website)

https://gleanapp.com/

(Instagram)

https://www.instagram.com/evandaly_dalyfitness/

(Podcast)

https://open.spotify.com/show/0LTAUH8Z5xZyrz7iLl1SQL

https://podcasts.apple.com/ie/podcast/the-daly-fitness-podcast/id1647635075

(Facebook)

https://www.facebook.com/p/Evan-Daly-DalyFitness-100067770784344/

(Twitter)

https://x.com/evandaly

(Tiktok)

https://www.tiktok.com/discover/evan-daly-fitness

Kellie is a former teacher, qualified Neuroscientist, Personal Trainer, and Nutritionist.

Most of you will recognise Kellie from episode 467 on Simplifying Weight Loss, Breaking Your Addiction to The Weighing Scale and Avoiding Comparison Syndrome!

That was in January of this year and is linked in the description below.

This is a super free-flowing conversation. Enjoy.

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

· How to put yourself out there and ask for what you want. Don't be afraid of rejection.

· Managing your expectations and set realistic goals based on your circumstances.

· Be kinder to yourself and practice self-compassion.

· Seeking therapy or professional help to work through past traumas and improve mental well-being. Consistency is key to achieving success in any area of life.

· Tackling uncomfortable conversations head-on is necessary for personal growth.

· Empowering others through education and mindset shifts is crucial for long-term success.

· Starting a podcast can lead to unexpected personal growth and connection with listeners.

· Living life on your own terms and taking the leap to pursue your passions is something to be proud of.

· And more.

Today’s podcast is sponsored by my 1:1 online coaching.

https://briankeanefitness.com/one-to-one-online-coaching

My appearance on Kellie’s podcast: https://briankeanefitness.libsyn.com/the-seeds-of-failure-plant-the-trees-for-future-success-my-appearance-on-the-kellie-fennell-fitness-podcast

Episode 467: Kellie Fennell on Simplifying Weight Loss, Breaking Your Addiction to The Weighing Scale and Avoiding Comparison Syndrome!

https://briankeanefitness.com/podcast/467-kellie-fennell-on-simplifying-weight-loss-breaking-your-addiction-to-the-weighing-scale-and-avoiding-comparison-syndrome

(Website)

Fitness | Kellie Fennell Fitness | County Wicklow

(Instagram)

Kellie Fennell (@kelliefennellfitness) • Instagram photos and videos

(Facebook)

Kellie Fennell Fitness | Facebook

(Spotify – Podcast)

The Kellie Fennell Podcast | Podcast on Spotify

(TikTok)

Kellie Fennell Fitness (@kelliefennellfitness) | TikTok

Kellie on my Business podcast:

https://briankeanefitness.com/business-podcast/79-online-business-course-graduate-kellie-fennell/

How to move your personal training business online course

https://briankeanefitness.com/product/online-business-course/

Ashleigh is a health coach, podcast host, and author with more than ten years of experience.

She is a former nationally ranked natural figure competitor, and has competed in powerlifting and CrossFit.

She holds a CrossFit Strongman Certification, CrossFit Olympic Lifting Certification, Primal Blueprint Coaching Certification, Precision Nutrition Level 1 Certification, and a Certification in Applied Women’s Physiology and Training, and is one of the leading authorities in understanding the nutrient density of animal protein – her first book, It Takes Guts, is all about the health benefits of organ meats. Her latest cookbook is called Carnivore-ish.

She’s developed a range of coaching programs and workshops aimed at improving physical strength, overall wellness, and a deeper understanding of our bodies and optimal health, including her Jacked Back pull-up program, Muscle Science for Women, and the Strength Training for Women Specialist Certification for coaches.

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

· Why we need to avoid restrictive diets, chronic cardio, and overtraining to maintain hormonal balance and optimal health.

· Focusing on minimum effective dose and efficient training to achieve desired results without punishing the body.

· The cultural pressure for women to be small and compact can create barriers to eating more meat and protein-rich foods.

· The marketing and messaging around food often promote low-calorie, plant-based options as healthy, but these may not be nutritionally well-rounded or satiating.

· And much more.

(Website)

https://ashleighvanhouten.com/

(Instagram)

@themusclemaven

(Youtube)

https://www.youtube.com/channel/UC_GhhhlscBxmxegMraXYXJQ/featured

(Facebook)

https://www.facebook.com/themusclemaven

(Books)

https://ashleighvanhouten.com/pages/book

https://ashleighvanhouten.com/pages/carnivoreish

(LinkedIn)

https://www.linkedin.com/in/ashleigh-vanhouten-09177356

(Latest Blog post)

https://ashleighvanhouten.com/blogs/news/three-ways-to-improve-your-workouts-today-without-changing-your-programming

https://ashleighvanhouten.com/blogs/news/protein-butter-cup-recipe

(Reel)

https://www.instagram.com/reel/C84iIPMOWwZ/