In this episode I speak with author, expert and menopause advocate Catherine O Keefe. Catherine is a trailblazer in breaking the silence around menopause and helping both individuals and organizations navigate this life stage with clarity and confidence.

We talk about the real impact of menopause on energy, sleep, mood, and performance — and why this conversation matters just as much at home as it does in the workplace. Catherine also shares incredible knowledge on hormonal shifts, what you can do to manage these and what to discuss with your doctor.

Whether you're going through menopause yourself, supporting someone who is, or leading a team — this is an episode you won’t want to miss.

In this powerful first episode, we dive into how to hack your brain for better sleep, calm anxiety, and take back control in a world full of distractions.

Whether you're battling busy thoughts at bedtime or looking for practical ways to boost mental clarity and rest — this one’s for you.

🧠💤 Mindset, sleep, performance — it’s all connected. And Keith breaks it down like never before.

🎧 Now streaming on Spotify, Apple & everywhere you get your podcasts.

What we Drink

In this week’s episode I delve into the world of coffee, tea, alcohol, energy drinks and look at how our choices can have powerful effects on our health. That can be very health protective or very destructive for our health and sleep.

What’s right for me?
Do you have the "coffee gene"? Find out what your tolerances are. I help you develop the best strategy for you. As an avid coffee lover, I teach you how much and when is the best time for coffee, we also talk about the multiple benefits of Tea and Cacao and other drinks.

I wanted to use the space here to cite a vast body of research papers to back up all the claims either positive or negative. Please leave your comments or questions as always!

Energy Drink Studies

1. Higgins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: content and safety. Mayo Clinic Proceedings, 85(11), 1033-1041.
2. Shah, S. A., Szeto, A. H., Farewell, R., Shek, A., Fan, D., Quach, K. N., ... & Bhattacharyya, M. (2016). Impact of high volume energy drink consumption on electrocardiographic and blood pressure parameters: A randomized trial. Journal of the American Heart Association, 5(9), e002051.
3. Fletcher, E. A., Lacey, C. S., Aaron, M., Kolasa, M., Occiano, A., & Shah, S. A. (2017). Randomized controlled trial of high-volume energy drink versus caffeine consumption on ECG and hemodynamic parameters. Journal of the American Heart Association, 6(5), e004448.
4. Howard, M. A., & Marczinski, C. A. (2010). Acute effects of a glucose energy drink on behavioral control. Experimental and Clinical Psychopharmacology, 18(6), 553.
5. Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology, 13(1), 71-88.
6. Watson, E. J., Coates, A. M., Banks, S., & Kohler, M. J. (2015). Total sleep time remains reduced more than 4 days after a single night of sleep restriction. Journal of Sleep Research, 24(5), 548-554.
7. Narain, A., Kwok, C. S., & Mamas, M. A. (2016). Soft drinks and sweetened beverages and the risk of cardiovascular disease and mortality: a systematic review and meta-analysis. International Journal of Clinical Practice, 70(9), 791-805.
8. Malik, V. S., Pan, A., Willett, W. C., & Hu, F. B. (2013). Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(4), 1084-1102.
9. Clauson, K. A., Shields, K. M., McQueen, C. E., & Persad, N. (2008). Safety issues associated with commercially available energy drinks. Journal of the American Pharmacists Association, 48(3), e55-e63.
10. Marczinski, C. A., & Fillmore, M. T. (2014). Energy drinks mixed with alcohol: what are the risks? Nutrition Reviews, 72(suppl_1), 98-107.
11. Curran, C. P., Marczinski, C. A., & Fagerstrom, E. (2021). Prevalence and characteristics of energy drink consumption in a college sample. Journal of American College Health, 69(3), 254-261.

Cacao Study -Cosmos Study
Sesso HD, et al; COSMOS Research Group. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial. Am J Clin Nutr. 2022 Jun 7;115(6):1490-1500. doi: 10.1093/ajcn/nqac055. PMID: 35294962; PMCID: PMC9170467.

Green Tea
Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins. Int J Mol Sci. 2020 Mar 4;21(5):1744. doi: 10.3390/ijms21051744. PMID: 32143309; PMCID: PMC7084675.