Unlocking Better
Episodes
#86 'Moments & Memories' - Walking From NYC to LA. Episode 2
16 Mar 2026
Contributed by Lukas
#86: 'Moments & Memories' - Walking From NYC to LA. Episode 2In this episode, Kieran talks with Fergus Farrell about his project from NYC to LA ...
#85: The Day That Changed Me (And How I Built Myself Back) with Client Bryan Gallagher
13 Mar 2026
Contributed by Lukas
#85 The Day That Destroyed Me (And How I Built Myself Back) with Client Bryan Gallagher In this episode, Kieran shares client, Mr Bryan Gallagher sto...
#84 The Most Dangerous Thing For Any Man Over 30
02 Mar 2026
Contributed by Lukas
#:84 The Most Dangerous Thing For Any Man Over 30 In this episode, Kieran shares one of the most dangerous things for any man over 30 so you can star...
#83 Project NYC to LA - Episode 1 with Fergus Farrell
27 Feb 2026
Contributed by Lukas
#:83 Project NYC to LA - Episode 1 with Fergus FarrellIn this episode, Kieran talks with Fergus Farrell about his project from NYC to LA so you can ge...
#82 February Is Harder Than January (Here's How To Win It)
28 Jan 2026
Contributed by Lukas
#: February Is Harder Than January (Here's How To Win It)In this episode, Kieran shares how February is harder than January and explores way for you t...
#81 What To Do When January Motivation Dies (A Week 4 Survival Guide)
26 Jan 2026
Contributed by Lukas
#: What To Do When January Motivation Dies (A Week 4 Survival Guide)In this episode, Kieran shares what to do when January motivation dies so you can ...
#80 Drink Coffee At This Time & Watch Your Belly Fat Melt Off
21 Jan 2026
Contributed by Lukas
#80: Drink Coffee At This Time & Watch Your Belly Fat Melt OffIn this episode, Kieran shares one of the impacts of caffeine so you can start optim...
#79 Win Your Day With This New Daily Structure
19 Jan 2026
Contributed by Lukas
#79: Win Your Day With This New Daily StructureIn this episode, Kieran shares how to win your day with this new daily structure so you can start optim...
#77 Losing 9kg Inside The First 10 Weeks With John Hughes
17 Jan 2026
Contributed by Lukas
#:75 Losing 9kg Inside The First 10 Weeks With John HughesIn this episode, Kieran shares how client John Hughes lost 9kgs inside his first 10 weeks of...
#76 Client Of The Year Hot Seat: Mr Michael O'Shaughnessy
15 Jan 2026
Contributed by Lukas
#: 74 Client Of The Year Hot Seat: Mr Michael O'ShaughnessyIn this episode, Kieran shares the Better Man Client of the Year Winner, Mr Michael O'Sha...
#75:The Dry January Debate: Should Irish Lads Actually Do It?
14 Jan 2026
Contributed by Lukas
#75: "The Dry January Debate: Should Irish Lads Actually Do It?"In this episode, Kieran shares his take and advice on how to improve your relationship...
#74: The Post-Christmas Comeback: No Guilt, Just Action
12 Jan 2026
Contributed by Lukas
#:74 The Post-Christmas Comeback: No Guilt, Just ActionIn this episode, Kieran shares how to get back into the swing of things as quickly as possible ...
#73 How I Set My Goals In 2026: 3 Hacks
12 Jan 2026
Contributed by Lukas
#:73 How I Set My Goals In 2026: 3 HacksIn this episode, Kieran shares how he set his goals in 2026 so you can start optimising your days, weeks and y...
#72 The Number 1 Goal Setting Mistake To Avoid This Year
09 Jan 2026
Contributed by Lukas
#:72 The Number 1 Goal Setting Mistake To Avoid This YearIn this episode, Kieran shares the number one goal setting mistake to avoid this year so you ...
#71 "How To Not Completely Lose Your Fitness Over Christmas"
04 Dec 2025
Contributed by Lukas
#:71 "How To Not Completely Lose Your Fitness Over Christmas"In this episode, Kieran shares how to not completely lose your fitness over Christm...
#70 From Zero To Hyrox In 12 Weeks: My Exact Training Strategy
28 Nov 2025
Contributed by Lukas
#70: From Zero To Hyrox In 12 Weeks: My Exact Training StrategyIn this episode, Kieran shares his exact training strategy from Zero to Hyrox in 12 wee...
#69 Understand This One Concept In Your 30s & 40s To See Rapid Progress
26 Nov 2025
Contributed by Lukas
#69: Understand This One Concept In Your 30s & 40s To See Rapid ProgressIn this episode, Kieran shares one concept to help you see rapid progress ...
#68: 5 Steps To The Perfect Sleeping Environment
15 Nov 2025
Contributed by Lukas
#68: 5 Steps To The Perfect Sleeping EnvironmentIn this episode, Kieran shares five steps to the perfect sleeping environment so you can start optimi...
#67: Supercharging Your Energy Before & After Training
14 Nov 2025
Contributed by Lukas
#67: Supercharging Your Energy Before & After TrainingIn this episode, Kieran shares tips on supercharging your energy before and after trainingso...
#66: Part 3 of My Top 15 Habits For Fitness, Productivity, Energy & Fitness
12 Nov 2025
Contributed by Lukas
#66: Part 3 of My Top 15 Habits For Fitness, Productivity, Energy and FitnessIn this episode, Kieran shares his top 15 Habits for Fitness, Productivit...
#65: Part 2 of My Top 15 Habits For Fitness, Productivity, Energy and Fitness
08 Nov 2025
Contributed by Lukas
#65: Part 2 of My Top 15 Habits For Fitness, Productivity, Energy and FitnessIn this episode, Kieran shares the second part of his top habits for Fitn...
#64: My Top 15 Habits For Fitness, Productivity, Energy and Fitness - Part 1
07 Nov 2025
Contributed by Lukas
#64: My Top 15 Habits For Fitness, Productivity, Energy and Fitness - Part 1In this episode, Kieran shares his top 15 habits for Fitness, Productivity...
#63: 3 X Hacks To Make November The Best Month To Get Fat Loss Results
05 Nov 2025
Contributed by Lukas
#63: 3 X Hacks To Make November The Best Month To Get Fat Loss ResultsIn this episode, Kieran shares three hacks to make November the best month to ge...
#62 Brian Keane: The Perfect Repeatable Week & How To Show Up As A High Performance Dad
31 Oct 2025
Contributed by Lukas
#62 Brian Keane: The Perfect Repeatable Week & How To Show Up As A High Performance DadBest Selling Author, Brian Keane Shares His High-Performanc...
#61 My 'New Hack For Switching Off'
06 Oct 2025
Contributed by Lukas
#: My New Hack For Switching Off In this episode, Kieran shares a new hack for switching offso you can start optimising your day and start performing...
#60 Why Starting A Fitness Journey When Life Is Super Busy Is The Best Thing You Can Do
24 Sep 2025
Contributed by Lukas
#: Why Starting A Fitness Journey When Life Is Super Busy Is The Best Thing You Can Do In this episode, Kieran shares why starting a Fitness Journey ...
#59 Create Your Perfect Week Formula
22 Sep 2025
Contributed by Lukas
#: Create Your Perfect Week FormulaIn this episode, Kieran shares the formula on how to create your perfect weekso you can start optimising your da...
#58 Stop Listening To 20 Year Old PTs And Bodybuilders
22 Aug 2025
Contributed by Lukas
#: Stop Listening To 20 Year Old PTs and BodybuildersIn this episode, Kieran shares insights into training so you can start optimising your day and s...
#57 3 Step Framework To Be Constantly Motivated
18 Aug 2025
Contributed by Lukas
#: 3 Step Framework To Be Constantly MotivatedIn this episode, Kieran shares insights on the 3 step framework to be constantly motivated so you can s...
#56 Stop What You Are Doing In The Gym Until You Listen To This
15 Aug 2025
Contributed by Lukas
#: Stop What You Are Doing In The Gym Until You Listen To This In this episode, Kieran shares insights and tips on training in the gymso you can star...
#55 My Personal Productivity Secret & How It Has Helped Me Get Twice As Much Done In Less Time
14 Aug 2025
Contributed by Lukas
#: My Personal Productivity Secret & How It Has Helped Me Get Twice As Much Done In Less TimeIn this episode, Kieran shares insights and tips into...
#54 My Secret Socialising Strategy To Feel 10x Better After Drinking
13 Aug 2025
Contributed by Lukas
#: My Secret Socialising Strategy To Feel 10x Better After DrinkingIn this episode, Kieran shares insights and tips into his secret socialising strat...
#53 My 4 Step Evening Routine For High Performance
12 Aug 2025
Contributed by Lukas
#: My 4 Step Evening Routine For High PerformanceIn this episode, Kieran shares insights and tips into his 4 step evening routine for high performance...
#52 How To Make Every Monday Your Best Day Of The Week
11 Aug 2025
Contributed by Lukas
#: How To Make Every Monday Your Best Day Of The WeekIn this episode, Kieran shares insights and tips into how to make every Monday your best day of t...
#51 I Have No Interest In The Gym Or Running - But I Do Want To Change My Life
08 Aug 2025
Contributed by Lukas
#: I Have No Interest In The Gym Or Running - But I Do Want To Change My LifeIn this episode, Kieran shares insights and tips into how you can change ...
#50 Why The Irish Summer Makes It Harder To Get Fitness Results And How To Overcome It
06 Aug 2025
Contributed by Lukas
#: Why The Irish Summer Makes It Harder To Get Fitness Results And How To Overcome ItIn this episode, Kieran shares insights into why the Irish Summer...
#49 How To Main High Fitness Standards As A Parent In The Summer When The Kids Are Off
04 Aug 2025
Contributed by Lukas
#: How To Maintain High Fitness Standards As A Parent In The Summer When The Kids Are OffIn this episode, Kieran shares insights into how to maintain ...
#48 A Shift Workers Fitness Blueprint
01 Aug 2025
Contributed by Lukas
#: A Shift Workers Fitness BlueprintIn this episode, Kieran shares insights into a shift workers fitness blueprintso you can start optimising your day...
#47 "80kg -71kg in 12 weeks. The Step by Step Guide How To Do It"
30 Jul 2025
Contributed by Lukas
#: 80kg -71kg in 12 weeks. The Step by Step Guide How To Do ItIn this episode, Kieran shares the step by step guide on how to loose 9kg within 12 week...
#46 The Secret That Helped Me Build My Online Business From Zero
28 Jul 2025
Contributed by Lukas
#: The Secret That Helped Me Build My Online Business From ZeroIn this episode, Kieran shares the Secret that helped him build his online business fro...
#45 "5 x Your Results With This Life Principle (Why Most Irish Men Get This Backwards)"
25 Jul 2025
Contributed by Lukas
#: "5 x Your Results With This Life Principle (Why Most Irish Men Get This Backwards)"In this episode, Kieran shares how to 5 x Your Results With This...
#44 "Sleep Hacking for Shift Workers and New Dads"
23 Jul 2025
Contributed by Lukas
#: Sleep Hacking for Shift Workers and New DadsIn this episode, Kieran shares some sleep hacks for shift workers and new Dads so you can start optimis...
#43 "How Blood Markers Could Guide Your Training, Fat Loss & Recovery"
21 Jul 2025
Contributed by Lukas
#: How Blood Markers Could Guide Your Training, Fat Loss & RecoveryIn this episode, Kieran shares how blood markers could guide your training, fat...
#42 "How to Lose Body Fat When Injured (Without Losing Your Mind)"
18 Jul 2025
Contributed by Lukas
#: In this episode, Kieran shares how to lose body fat when injured without losing your mind so you can start optimising your day and start performing...
#41 "The 3 Lies Irish Men Tell Themselves About Getting in Shape (And the Truth That Actually Works)"
14 Jul 2025
Contributed by Lukas
#: "The 3 Lies Irish Men Tell Themselves About Getting in Shape (And the Truth That Actually Works)"In this episode, Kieran shares the 3 lies Irish me...
#40 The Best Advice I Have Received To Become More Efficient
11 Jul 2025
Contributed by Lukas
#: The Best Advice I Have Received To Become More EfficientIn this episode, Kieran shares how to become more efficient so you can start optimising y...
#39 Beat The Stress Belly In 4 Steps
27 Jun 2025
Contributed by Lukas
#: Beat The Stress Belly In 4 StepsIn this episode, Kieran shares how to beat the Stress Belly in 4 stepsso you can start optimising your day and star...
#38 The 48 Hour Post Holiday Protocol To Build Momentum
25 Jun 2025
Contributed by Lukas
#: The 48 Hour Post Holiday Protocol To Build MomentumIn this episode, Kieran shares the 48 hour post Holiday Protocol to Build Momentumso you can sta...
#37 Evening Snacking: How To Overcome It
23 Jun 2025
Contributed by Lukas
#: Evening Snacking: How To Overcome ItIn this episode, Kieran shares how to overcome evening snackingso you can start optimising your day and start...
#36 Why You Struggle With Snacking (And Never Make Fat Loss Progress)
20 Jun 2025
Contributed by Lukas
#: Why You Struggle With Snacking (And Never Make Fat Loss Progress)In this episode, Kieran shares tips on how to eat on the go so you can start optim...
#35 Eating On The Go - The Petrol Station Survival Guide
18 Jun 2025
Contributed by Lukas
#: Eating On The Go - The Petrol Station Survival GuideIn this episode, Kieran shares tips on how to eat on the go so you can start optimising your da...
#34 How To Eat & Drink Like A King On Holiday Without Looking Like One When You Get Home
16 Jun 2025
Contributed by Lukas
#: How To Eat & Drink Like A King On Holiday Without Looking Like One When You Get HomeIn this episode, Kieran shares tips on how to eat & dri...
#33 How To Achieve More By Thursday Than Most Men Do All Month (My Monday Morning Protocol)
09 Jun 2025
Contributed by Lukas
#: How To Achieve More By Thursday Than Most Men Do All Month (My Monday Morning Protocol)In this episode, Kieran shares tips on how to achieve more i...
#32: You're Not Tired, You Have Poor Boundaries - Here's How to Fix Them
06 Jun 2025
Contributed by Lukas
#: You're Not Tired, You Have Poor Boundaries - Here's How to Fix ThemIn this episode, Kieran shares tips on how to fix poor boundariesso you can star...
#31: Never Fail Again. How To Protect Your Non Negotiables
04 Jun 2025
Contributed by Lukas
#: Never Fail Again. How To Protect Your Non Negotiables In this episode, Kieran shares tips on how to protect your non negotiablesso you can start o...
#29: The Art of Saying No
02 Jun 2025
Contributed by Lukas
#: The Art of Saying NoIn this episode, Kieran shares tips on the art of saying no so you can start optimising your day and start performing better s...
#30 How Client Tom Went From 80kg -72kg Our Step By Step
02 Jun 2025
Contributed by Lukas
#: How Client Tom Went From 80kg -72kg Our Step By StepIn this episode, Kieran shares the steps behind a client losing body fatso you can start optimi...
#28 What I Would Do If I Was Frustrated With Progress Right Now
30 May 2025
Contributed by Lukas
#: What I Would Do If I Was Frustrated With Progress Right NowIn this episode, Kieran shares what he would do if he was frustrated with progress so y...
#27: Fix Your Motivation Problem With This One Hack
28 May 2025
Contributed by Lukas
#: Fix You Motivation Problem With This One HackIn this episode, Kieran shares the one hack to help fix your motivation problemso you start optimisi...
#26 Unlocking Your Testosterone Potential: From Dad Bod to Alpha Male
26 May 2025
Contributed by Lukas
#: Unlocking Your Testosterone Potential: From Dad Bod to Alpha MaleIn this episode, Kieran shares his thoughts on the latest Man U game.P.s Here are...
#25 I Am A Man U Fan & Here Is Why I Am Happy They Lost The Europa League Final
23 May 2025
Contributed by Lukas
#: I Am A Man U Fan & Here Is Why I Am Happy They Lost The Europa League FinalIn this episode, Kieran shares his thoughts on the latest Manu U gam...
#24: Dermot Lost 14kg Down in 4 Months - Here’s How!
05 May 2025
Contributed by Lukas
#24: Dermot Lost 14kg Down in 4 Months - Here’s How!In this episode, Kieran shares tips around how to loose body fat so you can start optimising you...
#23: Building Strength & Muscle Over 30: The 4 Key Pillars
02 May 2025
Contributed by Lukas
#23: Building Strength & Muscle Over 30In this episode, Kieran shares tips around building strength and muscle over 30 so you can start optimising...
#22: Top 5 Negative Eating Habits That Lead To Overeating In Busy Men Over 30
30 Apr 2025
Contributed by Lukas
#22: Top 5 Negative Eating Habits That Lead To Overeating In Busy Men Over 30In this episode, Kieran shares tips around managing negative eating habit...
#21: 6 Power Moves To Overcome Procrastination and Increase Motivation
29 Apr 2025
Contributed by Lukas
#21: 6 Power Moves To Overcome Procrastination and Increase MotivationIn this episode, Kieran shares tips around overcoming procrastination & mo...
#20: Dad Bod, Dead Energy: Is Guilt the Real Culprit?
21 Apr 2025
Contributed by Lukas
#:20 Dad Bod, Dead Energy: Is Guilt the Real Culprit?In this episode, Kieran shares tips around guilt so you can start optimising your day and start p...
#18: How To Achieve Better Life Balance
18 Apr 2025
Contributed by Lukas
#:20 How To Achieve Better Life BalanceIn this episode, Kieran shares how to achieve better life balance so you can start optimising your day and star...
#19: A Must Listen If You Struggle To Be Consistent Without External Goals or Motivation
18 Apr 2025
Contributed by Lukas
#: A Must Listen If You Struggle To Be Consistent Without External Goals or MotivationIn this episode, Kieran shares how to overcome struggles like st...
#17: The Amount Of Weight You Should Lose Per Week In A Fat Loss Phase
14 Apr 2025
Contributed by Lukas
# The Amount Of Weight You Should Lose Per Week In A Fat Loss PhaseIn this episode, Kieran shares the amount of weight you should lose per week in a F...
#16: - Daily Nutrition Structure In Under `10 Mins
11 Apr 2025
Contributed by Lukas
In this episode, Kieran shares his Daily Nutrition Structure In Under `10 Minsso you can start optimising your day and start performing better straigh...
#15: - Our 5 Step Coaching System For Getting Rapid Fat Loss Results With Clients
09 Apr 2025
Contributed by Lukas
In this episode, Kieran shares his “5 Step Coaching System For Getting Rapid Fat Loss Results With Clients” so you can start optimising your day ...
#14: My 10 Daily Behaviours For Maximising My Day
07 Apr 2025
Contributed by Lukas
In this episode, Kieran shares his “10 Daily Behaviours For Maximising His Day” so you can start optimising your day and start performing better ...
#13: How Niall Lost 100lbs Inside 6 Months!
04 Apr 2025
Contributed by Lukas
In this episode, Kieran shares How Niall Lost 100lbs Inside 6 Months! so you can start optimising your day and start performing better straight away...
#12: My Evening Routine I Follow Every Day To Automatically Switch Off
02 Apr 2025
Contributed by Lukas
In this episode, Kieran shares His Evening Routine He Follows Every Day To Automatically Switch Off so you can start optimising your day and start p...
#11: How I Ruined My Entire Work Day
31 Mar 2025
Contributed by Lukas
In this episode, Kieran talks about “How He Ruined An Entire Work Day” Explored the importance of structure and boundaries. I hope you find it us...
#10: Secrets to Staying Motivated (Even When We Fall Off Track!)
21 Mar 2025
Contributed by Lukas
In this episode, Kieran shares Secrets to Staying Motivated (Even When We Fall Off Track!)Also…if you would like a Free 8 Week-Training Plan to give...
#9: The 60-Minute Power Routine: Train Less, Look Better, Feel Stronger
19 Mar 2025
Contributed by Lukas
In this episode, Kieran shares a 60-Minute Power Routine to train less, look better and feel stronger.Also…if you would like a Free 8 Week-Training ...
#8: Saint Patrick's Day Special - Hangover to High Energy: Your Guide to Feeling Fresh & Getting Back on Track
17 Mar 2025
Contributed by Lukas
In this episode, Kieran shares 10 practical tips on how to get back on track after over indulging or if you feel hungover after a heavy weekend.If you...
#7: 5 Tactical Ways To Immediately Feel Better
07 Mar 2025
Contributed by Lukas
In this episode, Kieran shares 5 things you can do today to feel better straight away.Also…if you would like a Free 8 Week-Training Plan to give you...
#6: Time Hacks For Training That Will Save Hours In The Gym
26 Feb 2025
Contributed by Lukas
#6: Time Hacks For Training That Will Save Hours In The GymIn this episode, Kieran shares 5 Time Hacks For Training That Will You Save Hours In The Gy...
#5: My first steps to going out, drinking less and still having a great time - Improving my relationship with alcohol
12 Feb 2025
Contributed by Lukas
#5: How I go out, drink less, and still have a great time - Improving my relationship with alcohol In this episode, Kieran shares his own personal exp...
#4: My 3 Step Morning Routine That Increases My Natural Energy Each Day
12 Feb 2025
Contributed by Lukas
#4: My 3 Step Exact Morning Routine That Increases My Natural EnergyIn this episode, Kieran walks through his exact morning routine and the principl...
#3: The 10 Traits of being the 'Nice Guy' that is making you weak as a man
12 Feb 2025
Contributed by Lukas
#3: The 10 Traits of being the 'Nice Guy' that is making you weakIn this episode, Kieran walks through 10 things that he has personally experienced th...
#2: The Success Formula for Better Health , Wealth , Relationships & Self Development
12 Feb 2025
Contributed by Lukas
#2: The Success Formula for Better Health, Wealth, Relationships & SelfIn this episode, Kieran walks through 3 key principles for Rapid improvemen...
#1: An Introduction: What to expect and Who is this podcast for and My Promise to You?
07 Feb 2025
Contributed by Lukas
#1: An Introduction: Who am I, What to expect and Who is this podcast for?In this episode, Kieran introduces who he is, what he does, and what to expe...