In this episode of Performance People, world-renowned sleep expert Professor Russell Foster returns to talk midlife, stress, hormones and why your sleep might not be as “fine” as you think.

Russell explains that most people in midlife don’t have a sleep disorder, they have a stress or anxiety problem, often brought on by the pressures of kids, careers, ageing parents, and lost support systems. He reassures us that changing sleep in midlife isn’t broken sleep, just different, and totally manageable.

One of the highlights of the episode is Russell’s 7-point checklist to assess whether you’re getting the sleep you actually need:

/ You don’t feel sharp or functional during the day

/ You oversleep on weekends or holidays

/ You rely on an alarm to wake

/ You feel irritable, unfocused or foggy

/ You crave naps

/ You’re caffeine dependent

/ Your loved ones say you’re more impatient or reactive

Russell also unpacks the science of hormonal changes, how to manage anxiety around sleep, and why tracking apps often cause more harm than help.

Sleep changes with age, and that’s okay. Here’s how to stay on top of it.

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The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

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In this episode of Performance People, Georgie speaks with Dame Sarah Storey, winner of a mind-blowing 19 Paralympic gold medals, about the moment that changed everything: her debut, aged just 14, at the 1992 Barcelona Paralympic Games. Sarah reflects on what it meant to represent Great Britain so young, and how that early experience shaped her extraordinary multi-decade career in elite sport.

Sarah shares how her mindset evolved over the years—from a swimmer learning to train and recover with precision, to a world-beating cyclist adapting her routines and expectations with each new challenge. She offers candid insight into handling pressure, dealing with setbacks, and the discipline it takes to perform at the highest level across multiple Paralympic cycles.

Together, Georgie and Sarah explore the power of early ambition, the importance of role models, and the drive to keep pushing boundaries—personally and professionally. This conversation isn't just about medals; it’s about resilience, transformation, and unlocking performance in every stage of life.

Whether you're an athlete, a parent, or someone chasing a dream, this episode offers a masterclass in determination, reinvention, and high performance under pressure.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest. 

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http://www.performancepeoplepodcast.com/

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Sky News Sports presenter Jacquie Beltrao joins Georgie for a deeply personal conversation about resilience, identity, and what sport has taught her about life. From a humble upbringing to the Olympic stage, Jacquie shares how her dream of competing in rhythmic gymnastics at the 1984 Los Angeles Games became a reality — despite the heartbreak of losing her mum just weeks before.

She reflects on the emotional chaos of that time, the support of her sisters and coach, and the determination that pushed her through. That same mindset would carry her into the male-dominated world of sports broadcasting, where she became one of the few women on screen at Sky Sports, juggling career, motherhood, and relentless early starts.

Jacquie also opens up about her long battle with breast cancer, including a stage-four diagnosis during lockdown. Her approach to treatment — combining medical care with fierce positivity and mental visualisation — is both unique and inspiring.

From emotional Olympic memories to crying in the press box at Wimbledon, Jacquie’s story is one of grit, humour, and humanity. This is a deeply moving episode that explores what it really means to overcome — and how sport can shape the way we face life’s toughest challenges.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

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If any sport knows how to navigate the negative effects of international travel it’s Formula 1, whose teams are frequently flying their staff across time zones and need them to be firing on all cylinders as soon as they arrive.

With over 25 years of experience working with elite athletes from Olympians to Formula 1 drivers, performance coach Pete McKnight reveals what we can learn from their approach.

He explains how travel affects our reaction times and decision-making, why your chronotype is key to your travel plan, how being a good traveller can be learned, how sunglasses help in more ways than one and why travel starts long before you leave.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

Hosted on Acast. See acast.com/privacy for more information.

Sporting history may be full of great comeback stories, but the 2013 America’s Cup will forever take some beating.

Oracle Team USA were 8-1 down against a dominant Emirates Team New Zealand team who needed only one more win to lift the Auld Mug and put the Americans out of their misery. In a last-gasp move to change things up, Ben Ainslie was brought in by CEO Russell Coutts to join skipper Jimmy Spithill on board. Incredibly, the momentum turned and the team reeled off eight straight wins to pull off the most remarkable turnaround.

In a special live episode of Performance People filmed in Portsmouth on board HMS Warrior during the Emirates Great Britain Sail Grand Prix weekend, all three key protagonists from Team USA - Ben, Jimmy and Russell - join host Georgie Ainslie to take us back to that time when the world was glued to events in San Francisco Bay. 

The panel recall how the team found themselves so far behind, describe the tensions inside the camp, explain why Ben was asked to join the crew, reveal the details that helped shift the momentum, articulate what it felt like to be part of this astonishing sporting drama and why that Cup sparked the inspiration for the performance sailing circuit founded by Russell Coutts, SailGP.

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In this episode, sleep evangelist and scientist Dr Sophie Bostock shares her mission to help people unlock the life-changing benefits of better sleep. Founder of TheSleepScientist.com, Sophie works with high performers in sport, business and leadership to improve recovery, reduce burnout, and enhance productivity by optimising their sleep routines. This conversation centres around her research-backed approach to “sleeping yourself to the top”—and why the modern understanding of recovery is shifting in workplaces and boardrooms alike.

We explore how elite performers are rethinking their relationship with rest, and why the age of bragging about ‘surviving on four hours’ is giving way to smarter, data-led habits. Sophie explains how wearables are helping leaders see the real-time impact of alcohol, poor sleep, and device usage on their recovery. Cultural norms are changing, and high performers are increasingly making conscious decisions to cut down on behaviours that harm their energy, focus and long-term health.

The discussion highlights the growing issue of ‘renorming’—when people get used to operating below their best without realising it. Sophie points to research from the US military showing how small amounts of missed sleep lead to significant performance declines, even when people feel they’re functioning fine. She also breaks down the neuroscience of tech addiction, and the cognitive toll of living in an always-on world, where switching off has become a skill in itself.

Sophie also opens up about her own experience with burnout—despite being a sleep expert. She candidly recounts the moment she literally ‘fell off a cliff’ after pushing too hard for too long, and how that became the catalyst to start her own business and truly live by the principles she teaches. Her story is a powerful reminder that even the most knowledgeable among us are vulnerable to the effects of overwork.

The episode closes with practical tips for listeners who want to make meaningful change. Sophie encourages busy professionals to start small, experiment with one habit at a time, and measure their results—whether through a sleep diary or wearable tech. The key, she says, is consistency and intentionality: put rest in your calendar like any other commitment. Because if it’s not scheduled, it’s unlikely to happen.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

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Alfie Hewett joins the podcast a year after the defining moment of his career: winning his first Wimbledon singles title in 2024. After years of coming heartbreakingly close—including back-to-back final losses in 2022 and 2023—Alfie reveals how that elusive victory became an obsession. He explains the intense personal and professional journey to overcome self-doubt, external expectations, and the emotional pressure of chasing the career Grand Slam.

In an exclusive conversation, Alfie shares how his losses at Wimbledon shaped him more than any win. Those setbacks became pivotal learning moments that built resilience and reinforced belief in his ability to triumph. He opens up about the mental toll of falling just short—twice—and how he battled through frustration, exhaustion, and overwhelming pressure to finally lift the trophy in front of his family and home crowd.

The emotional cost of the win wasn’t just physical—it pushed Alfie to breaking point. He describes experiencing mental fatigue in the days leading up to Wimbledon and the careful, restorative strategy he and his team devised to manage the pressure. From sports psychology to post-6pm tennis bans in the team Airbnb, Alfie gives an inside look into the work-life balance and recovery methods that finally helped him get over the line.

The episode also explores Alfie's broader impact on the sport. He talks about using his platform to raise visibility for wheelchair tennis and inspire the next generation of athletes. From his early struggles accepting life in a chair to becoming a role model and mentor for young players —Alfie shows why his legacy goes beyond the court.

Finally, Alfie reflects on the career-defining ITF eligibility ruling that once threatened to end his professional journey altogether. He shares the relief of winning his appeal and how that experience taught him to approach life with perspective and gratitude. With one final goal in sight—Paralympic singles gold—Alfie is determined to get there with drive, perspective, and a healthier mindset.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest. 

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Georgie welcomes James Vowles, Team Principal of Williams Racing and a seasoned Formula One strategist with decades of experience at the highest level of motorsport. From his early days on the pit wall to leading one of the most iconic teams in F1 history, James shares the pivotal moments that shaped his career and leadership style.

James reflects the moments that shaped his early career, including receiving rejection letters from ALL 11 F1 teams and how those experiences changed the trajectory of his life and led him to the helm at Williams. He opens up about the lessons learned through failure, resilience in a cutthroat industry, and the inner workings of a Formula 1 team striving for resurgence.

The conversation dives into the culture shift underway at Williams, with James revealing how he's rebuilding belief from the inside out. He discusses the importance of transparency, psychological safety and human connection in elite performance—concepts rarely associated with F1 but crucial to long-term success.

Georgie and James also explore the strategic side of the sport: how split-second decisions are made on race day, the delicate balance between data and instinct, and why leadership in the paddock requires as much emotional intelligence as technical know-how.

This is a rare behind-the-scenes insight into what it takes to steer a legendary team back to glory, told by one of the sport’s most forward-thinking leaders. Whether you're an F1 fan, a team builder, or just a lover of high-performance stories, James Vowles offers a masterclass in modern leadership under pressure.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

Hosted on Acast. See acast.com/privacy for more information.

In this exclusive episode recorded in the clubhouse at Wimbledon, Georgie sits down with Debbie Jevans, the first female chair of the All England Club, to explore what it really takes to deliver one of the world’s most iconic sporting events. Debbie reveals how far in advance the team plans for the Championships and the importance of testing every element before day one. From 50,000 flowers to rain-proof scheduling, it's a masterclass in precision and preparation.

Debbie talks candidly about the pressure and pride that come with the role, admitting she still pinches herself in the lead-up to Wimbledon. She shares the emotional moment when reigning champion Barbora Krejcikova returned to Centre Court and broke down in front of the honours board—her name now etched alongside her late mentor, Jana Novotná. These are the stories behind the spectacle that make Wimbledon more than just a tennis tournament.

From Rafa vs. Roger to Andy Murray’s unforgettable 2013 win, Debbie reflects on some of Wimbledon’s most iconic moments—and what they meant both personally and professionally. As she discusses Murray’s legacy, she confirms that plans are in motion for a statue to be unveiled in 2027, marking 150 years since the first Championships. She also opens up about the next generation of British talent and why the future looks bright for the home crowd.

But this is no nostalgia trip—Debbie is also driving Wimbledon forward. She talks about the delicate balance of “tradition and innovation”, from introducing electronic line-calling to the ongoing push for expansion and sustainability. That includes her vision for the club’s physical expansion plans and her belief that sport should benefit more than just its elite players.

As the countdown to this year’s Championships ramps up, Debbie shares how she personally prepares for the marathon fortnight ahead. With insights drawn from her experience at London 2012, in football and rugby union, she treats the build-up like an athlete, pacing herself to peak at the right time. There’s even time for a strawberries-and-cream confession. It’s a rare, behind-the-scenes look at how Wimbledon stays both timeless and world-class.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

Hosted on Acast. See acast.com/privacy for more information.

Ed Chamberlin is the face of horse racing on ITV, the man who shepherded Gary Neville into TV and also a cancer survivor. On this week's podcast, Georgie catches up with her old Sky Sports News co-presenter, Ed, to talk about:

* Why his first attempts at presenting all tanked

* The death threats he faced at Sky Sports

* Gary Neville's relentless work ethic and how it changed his own approach

* How he would never have walked away from the biggest job at Sky Sports if it wasn't for the cancer battle that nearly claimed his life and how his approach to risk was forever altered

* Jamie Carragher's encyclopaedic knowledge of football

* Why he insists that everyone gets the teas in at ITV, even AP McCoy

They also talk about their early days at Sky Sports, how Ed transitioned from bookie to TV anchor, and the bad news his Sky Sports boss just had to share.

The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com

Hosted on Acast. See acast.com/privacy for more information.