Sleep, travel, and the gut are performance variables, not just wellness trends. In this episode, gut-health scientist and clinician Dr Megan Rossi, (The Gut Health Doctor), joins Georgie to connect the gut–brain axis to training quality, recovery, and race-day consistency. We dig into why even two or three nights of poor sleep can shift the microbiome and how supporting your gut can, in turn, improve sleep, cognition, and decision-making under pressure.

For athletes and high performers on the move, Megan, who leads research at King’s College London investigating nutrition-based therapies, breaks down the “Mile-High IBS Club”: why cabin pressure amplifies gas and bloating, how to adjust fibre/FODMAP load 24–48 hours pre-flight, what to choose in-flight, and the post-landing reset (movement, breathwork, sleep hygiene). She flags red-flags you mustn’t ignore (Bristol stool changes, blood, persistent new bloating), the rise of bowel cancer in younger adults, and why early checks protect long careers.

We separate signal from noise on trending hacks: “internal shower” drinks vs evidence-backed psyllium, freezing bread for resistant starch, dark chocolate polyphenols for brain blood flow, and smart “fibre-maxing” that won’t derail training. Plus: IBS vs coeliac (why to keep gluten in before testing), the estrobolome and midlife body-composition shifts (with a nod to strength training and protein distribution), and antibiotics—when they’re essential, how they disrupt the gut, and guideline-based ways to protect and then rebuild with diverse whole foods (Megan’s Super Six).

Actionable science for better training, travel, and recovery.

Resources:

The FODMAP Diet

https://theguthealthdoctor.com/the-lowdown-on-the-low-fodmap-diet

The Bristol Stool Form Scale

https://theguthealthdoctor.com/dont-be-fooled-by-your-stool-how-to-check-in-with-your-poop

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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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What does it take to climb a Himalayan peak, one identical twin in modern mountaineering kit and the other in the wool and leather of George Mallory’s 1920s wardrobe? That’s exactly the question adventurers Hugo and Ross Turner, better known as the Turner Twins, are about to answer.

In this episode, recorded just before they set off for Mera Peak in Nepal, the brothers share the thinking behind their latest expedition: a side-by-side experiment pitting modern gear against vintage Mallory equipment at over 21,000 feet. With identical DNA and mirror-image physiology, the twins are uniquely placed to test how technology, or the lack of it, really impacts human performance.

They talk candidly about what drew them into a life of extreme challenges, how a devastating neck injury sparked their first Atlantic crossing, and why the lure of risk and survival keeps pulling them back to the wild. There are stories of priceless hiking boots, mindset battles in the cold, and even a glimpse of the science they’ll be running on the mountain, from sleep tracking to stress tests.

Adventure, history, data, and brotherly rivalry, this one has a bit of all 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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

🎧 Spotify/Apple Music

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

________________________________

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

In this episode of Performance People, Georgie sits down with her old colleague, Ted Kravitz, Sky Sports F1 pit-lane reporter and author of his new book, F1: An Insider’s Guide. Ted shares the defining moments that shaped his career, from discovering the intimacy of late-night radio to standing trackside at Silverstone and realising Formula 1 would become more than just a passion.

Ted reflects on why radio’s authenticity still drives how he approaches television, and how his celebrated, Notebook, segment grew out of that same desire to tell unfiltered stories. He explains the craft of being in the pit lane: seeing what commentators can’t, spotting the details no monitor shows, and translating that into something fans can feel part of.

The conversation takes in the evolution of Formula 1, from the rise of Drive to Survive to the sport’s explosive growth in the United States. Ted gives his perspective on Max Verstappen’s dominance, Lando Norris vs. Oscar Piastri at McLaren, and why Lewis Hamilton’s Ferrari move could define the twilight of his career.

An honest, detailed and passionate insight from one of Formula 1’s most recognisable voices, this episode reveals what really goes on behind the team garages and why storytelling still matters in motorsport.

________________________________

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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

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

In this episode of Performance People, Georgie sits down with George North, one of Wales’s greatest rugby players, to explore the defining moment that shaped his extraordinary career as he launches his autobiography. From growing up on the island of Anglesey, dreaming of the iconic red jersey, to scoring two tries on his Wales debut against South Africa at just 18, to his latest incarnation in the south of France, George recalls the sacrifices, the setbacks and the sheer drive that carried him to more than a century of international caps.

George reflects on the grounding influence of his parents; a mother who kept him realistic, a father who drove him relentlessly and how that balance prepared him for the intensity of the Test arena. He shares candid memories of stepping into a senior Wales changing room as a teenager, the heroes who welcomed him in, and the unique pride of running out at the Principality Stadium in Cardiff.

The conversation also tackles the toughest chapters of his journey: a run of concussions that forced him to reassess his health and priorities. With honesty and humour, George explains how he learned to manage recovery, find perspective, and build longevity in the game. Now playing in Provence with his young family, he reflects on lessons in resilience, mindset and joy that continue to fuel his performance.

No Other Place: My Autobiography by George North, is available now in hardback (HarperNonFiction, £22)

________________________________

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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

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This week, Georgie welcomes back Dr Peter Tierney, senior research scientist with a PhD in sports science, whose career spans work with Leinster Rugby, Chelsea FC, the English FA and Lululemon. Together they explore what elite sport can teach us about exercising effectively in midlife.

Peter explains how athletes like Roger Federer, Novak Djokovic and LeBron James have extended their careers through smarter training, recovery, and the support of human performance teams. He highlights that while professionals benefit from world-class physios, nutritionists and coaches, the core lessons of consistency, recovery, and balance are transferable to everyone.

From maintaining lean muscle mass and strength into older age to adopting “exercise snacking”, short bursts of activity spread across the day, he offers practical strategies for slowing physical decline and extending not just lifespan but “healthspan.” He stresses the importance of training power as well as endurance, finding activities you enjoy, and resisting the temptation to do too much, too fast.

Above all, the message is clear: build routines you can stick to, take rest seriously, and surround yourself with a supportive “human performance team,” however that looks in everyday life.

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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

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________________________________

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

This week we’re joined by Sam Vesty, head coach of the reigning Premiership Rugby champions, Northampton Saints, for a candid look at creative leadership in a data-driven era. Sam explains why numbers matter, but only in service of what players see and feel on the pitch. In “open” sports like rugby, he argues, intuition, context and decision-making under pressure beat dashboards alone.

We dig into nurturing talent across Saints’ pathway; names like George Furbank, Henry Pollock and Fin Smith, and how to build an environment where players are encouraged to try, err and learn. Skill mistakes are inevitable; effort mistakes are not. The job is to create psychological safety, clarity of roles and constant feedback, while keeping the game expressive, ambitious and fun.

Sam opens up his training-week blueprint: Monday’s low-load skills and meetings; heavier work midweek; sharp, short sessions to protect freshness; plus hand-eye “play” (foot-tennis, wall passing, tennis-ball catches) that hones hand-eye without taxing legs. We cover recovery and availability as competitive advantages, sleep habits, smarter scheduling, and the club’s approach to nutrition - breakfasts, snacks, lunches and individual plans.

Finally, we talk where the sport is heading, perhaps towards forwards who can move and handle, more akin to backs, more ambition with ball-in-hand, and a simple team motto that underpins it all: get better and better and better.

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

________________________________

Connect with Performance People

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

On this episode of Performance People, we welcome Dr Tommy Wood; neuroscientist, performance coach and, in his own words, “elite professional nerd.” An Associate Professor of Pediatrics and Neuroscience at the University of Washington, Tommy also co-hosts the Better Brain Fitness podcast and serves as Hintsa Performance’s head scientist in motorsport.

In this conversation, Tommy unpacks how we can “age-proof” our brains using his simple Three S Model: stimulus, supply and support. He explains how learning complex skills, social interaction and challenging our minds provide the right stimulus; why cardiovascular health and nutrition are essential to supply the brain with oxygen and fuel; and how support; through sleep, recovery and stress management is critical for adaptation.

Tommy shares practical ways to build brain fitness without adding pressure or guilt, suggesting that small, realistic changes like 10 extra minutes of sleep can make a real difference. He challenges the myth that cognitive decline is inevitable with age, highlighting research that shows physical activity and even brisk walking can improve memory and increase brain volume.

Engagement, movement and connection, Tommy argues, are the true keys to long-term brain health.

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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

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Elite performance coach Bradley Scanes joins the podcast to share insights from working at the highest levels of elite sport, most notably as Max Verstappen’s performance coach through four Formula One World Championship titles. With a background spanning gymnastics, basketball, football, boxing and UFC, Bradley explains how performance principles can be applied across sports, even as specialist as F1, which he entered without having ever watched a race.

He reveals the three traits that separate world champions from the rest: the ability to perform in chaos, stay present in the moment, and demonstrate adaptability under pressure. Using examples from Max Verstappen, Max Whitlock and Lucy Charles-Barclay, Bradley explains how champions can block out noise, park mistakes, and execute regardless of conditions.

He also discusses how adversity in early life often shapes elite performers, why meticulous preparation and automatic skill allow for higher-level decision-making under stress, and how managing off-track “load” like media, sponsors, travel and jet lag, is as critical as physical training.

Finally, Bradley offers a fascinating window into the inner workings of dominant teams like Red Bull, where clear processes, defined roles, camaraderie and relentless standards create the environment for history-making success.

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

________________________________

Connect with Performance People

Hit subscribe today for the latest. 

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England cricket star Tammy Beaumont joins Georgie to revisit one of the defining moments of her career - her player of the series performance at the 2017 Women’s Cricket World Cup. Tammy opens up about the build-up to that tournament, the emotions in the dressing room, and the personal torment which defined her first few innings. She shares how the experience has shaped her perspective on pressure, preparation, and what it takes to deliver when it matters most. And, with the T20 World Cup coming to England next year, she reveals that she’s fired up for another tilt at glory on home soil.

We also rewind to her early years in Kent, exploring the influences, setbacks, and breakthroughs that turned a cricket-mad youngster into one of the most consistent performers in the women’s game. Tammy talks candidly about navigating multiple formats and the mindset shifts needed to excel in each.

With The Hundred in full swing and Tammy leading Welsh Fire, she reflects on how she adapts to changing conditions, opposition strategies and the evolving landscape of women’s cricket. Her insights reveal the balance of mental toughness, adaptability, and self-belief needed to thrive at the very top.

Away from cricket, she shares her admiration for the England women’s football and rugby teams, crediting them for raising the profile of women’s sport and inspiring the next generation. She talks about the pride of seeing them succeed on the world stage, and how she plans to use their success as research material for her Masters dissertation.

As she prepares for the 50 over World Cup in September, Tammy takes time to talk to Georgie about a life well spent at the pinnacle of her sport.

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

________________________________

Connect with Performance People

Hit subscribe today for the latest.

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http://www.performancepeoplepodcast.com/

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

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.

Hit subscribe today for the latest.

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.