If you want to book Wal for your team you can reach her here: [email protected]

or check out her womans wellness programs here: Walherring.com

What if everything you see on your body was made from what you ate at some point? This profound insight from sports nutritionist Wal Herring serves as the foundation for a revolutionary approach to nutrition and wellness. Drawing from her extensive experience with elite teams like Leicester Tigers and the English Rugby League, Wal shares how nutrition isn't just about physical performance but affects our mental clarity and emotional stability too.

The conversation takes a deeply personal turn when discussing concussion recovery, as Wal explains how she helped her husband Ben overcome debilitating symptoms through targeted nutritional interventions. Rather than simply resting, she reveals how certain foods either feed inflammation ("adding oxygen to the flame") or help reduce it, offering hope to athletes dealing with brain injuries. Her practical advice on avoiding alcohol, processed foods, and sugar while increasing omega-3s and creatine provides actionable strategies for healing.

Female athletes receive special attention as Wal explains how women's hormonal cycles significantly impact performance, recovery, and injury risk. For coaches working with women, understanding these physiological differences proves crucial for preventing ACL injuries and optimizing training schedules. The outdated approach of training women "like little men" fails to account for these important biological variations that affect everything from strength gains to emotional processing.

Throughout the episode, Wal emphasizes individualization over rigid protocols. She challenges common practices like calorie counting, suggesting we focus instead on energy levels and overall wellbeing as better indicators of nutritional success. This perspective shifts nutrition from a numbers game to a personalized journey of discovering what works for your unique body.

Ready to take control of what you can actually change in your health journey? Listen now to discover how small nutritional adjustments might unlock your full potential, whether you're a competitive athlete or simply seeking to improve your everyday wellbeing.

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What does it really mean to build a winning culture in sports? Few coaches can answer this question with the depth and global perspective of Mike Friday, international rugby sevens coach whose 25-year journey has taken him from England to Kenya to a decade with USA Rugby.

"Culture is a group of individuals that have alignment in the way they go about their business," Friday explains with refreshing simplicity. But beneath this straightforward definition lies a profound coaching philosophy centered on human connection. Friday draws a crucial distinction between kindness and niceness – you can deliver hard truths without sugar-coating, provided there's genuine care behind your words.

Friday's transformation of underdog teams reveals his talent for adaptation. When he took over Kenya's program, he arrived to find "a bag of balls and cones and 20 Kenyans that were late to training" in long grass. With USA Rugby, he inherited a team given just a 10% chance of Olympic qualification. In both cases, Friday's approach wasn't to impose his system but to understand the cultural contexts and individual needs of his players. "You mold yourself around the team, you don't mold the team around you," he shares, challenging conventional coaching wisdom.

Perhaps most powerful is Friday's perspective on success beyond trophies. "Rugby is what you do, not who you are," he emphasizes, a mantra that kept both him and his players grounded through victories and defeats. This philosophy proved especially valuable when coaching players from diverse backgrounds – from Kenyan athletes who had never experienced unconditional support to American players from wildly different cultural contexts.

Whether you're a coach, leader, or simply someone interested in human potential, Friday's insights offer a masterclass in communication, resilience, and perspective that transcends sport. His parting reflection captures it perfectly: "I'm proud of what we did, but I'm more proud of what the players became."

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The quest for high performance in team sports often leads coaches down the wrong path. What if the secret to winning isn't about collecting the most talented individuals, but something far more fundamental?

Ben Darwin's groundbreaking research through Gainline Analytics has produced a data goldmine that challenges conventional wisdom about building successful teams. As I unpack five crucial insights from his work, you'll discover why cohesion—not star power—consistently predicts championship-level performance.

The numbers don't lie: teams with extensive shared experience outperform those assembled with supposedly superior individual talent. This phenomenon explains why certain combinations (like the 12-13 partnership in rugby) prove so critical to team success. When players develop that intuitive understanding that comes only through time together, they create synergies that raw talent simply cannot replicate.

Darwin's research reveals other counterintuitive truths: how system simplicity trumps tactical complexity, why roster turnover consistently undermines performance (especially when changing 30% or more annually), and how selection criteria should prioritize shared playing histories over individual brilliance. Perhaps most sobering is the data showing meaningful team turnarounds typically require three-plus years—no matter how talented the coach or incoming players.

Whether you're a coach, team leader, or passionate sports fan, these insights will transform how you view team building. They offer a evidence-based blueprint for creating lasting success rather than chasing quick fixes. Subscribe now to explore more game-changing perspectives on leadership, culture building, and performance optimization.

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What if everything you thought about building team culture was wrong? Chris Boyd, the celebrated coach who transformed teams from the Hurricanes to Northampton Saints, challenges conventional wisdom by arguing that "culture grows organically and internally" rather than being imposed from above.

Drawing from decades of experience across multiple continents, Boyd reveals the leadership principles that have made him one of rugby's most respected coaches. His refreshing approach emphasizes giving players the confidence to express themselves while creating environments where skills flourish under pressure. "The biggest difference I felt I made at Northampton was ultimately giving them confidence – the confidence to have a go," Boyd explains, highlighting how this philosophy transformed a traditionally conservative team.

Boyd's methods are both innovative and practical. He revolutionized information flow by replacing formal meetings with meaningful conversations, implemented a distinction between "training for task" versus "training for time," and prioritized skill development when players were fresh rather than as afterthoughts. His commitment to looking forward rather than backward distinguishes true leadership from mere management. "Too much of the stuff that coaches do is management, not leadership," he observes, advocating for "less structure, more intuition, more technical, less tactical."

Perhaps most valuable is Boyd's guidance on making difficult decisions. Whether telling veteran players their time is up or identifying the "critical few" factors that will drive success for a particular team, he emphasizes the importance of honesty, clarity, and emotional intelligence. His mantra "do whatever makes the boat go faster" serves as both compass and challenge for coaches seeking sustainable success.

Ready to transform your approach to leadership and team building? This episode offers invaluable insights for coaches, managers and leaders across any field looking to build cultures where excellence thrives naturally.

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If you can SUBSCRIBE, RATE, and SHARE the show and series, you would be doing your bit to grow this show. Very appreciated. Ben

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The difference between good coaches and great ones isn't found in tactical knowledge or technical expertise—it's their ability to read people. This fascinating exploration of interpersonal sensitivity reveals why the world's elite coaches prioritize human connection before anything else.

High-performance manager Chris Webb, who has worked with multiple World Cup rugby teams, shares his powerful observation: "The real difference comes down to interpersonal sensitivity—your ability to read a moment, read a room, read a person." This skill—noticing what matters even when it's not said aloud—creates the foundation for exceptional coaching relationships and team performance.

At the heart of interpersonal sensitivity lie two critical components: emotional intelligence (EQ) and adaptability quotient (AQ). Your EQ functions as an emotional radar, helping you detect when a player is struggling before they verbalize it. It's about listening before speaking, reading the room accurately, and knowing exactly when to push versus when to pull back. Meanwhile, your AQ determines how effectively you and your team handle pressure, bounce back from setbacks, and adapt to changing circumstances—essentially transforming challenges into teaching moments rather than defeats.

The most successful coaches implement practical strategies to develop both qualities. They begin sessions with genuine personal check-ins, create psychologically safe environments where players feel comfortable speaking up, expose their teams to varied pressures in training, and deliberately celebrate resilience as much as outcomes. These approaches create teams that not only perform better but also demonstrate remarkable emotional maturity and adaptability under pressure.

Remember—what your players carry in their heads and hearts, they carry onto the field. If you want to coach them well during competition, you must start by caring about their lives beyond it. That's not being soft; it's being switched on to the human factors that ultimately determine performance.

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What makes a great coach? Joey Mongalo, defense coach at the Sharks in Durban, doesn't hesitate when answering this question: it's the ability to understand context, connect authentically, and treat leadership as a core skill rather than a "soft" one.

Joey brings extraordinary perspective to coaching culture as someone with both elite rugby coaching experience and multiple academic degrees, including industrial psychology. His approach bridges technical expertise with profound human understanding. "Culture is simply the way we do things here," he explains, stripping away complexity to reveal what truly matters in building effective teams.

The conversation explores Joey's journey from losing his father at age seven to becoming an influential coach who prioritizes human development alongside athletic achievement. His triangle approach—understand the process, develop conviction, then package and sell it appropriately—offers a blueprint for effective leadership in any context.

What sets Joey apart is his ability to see beyond the game. "We will win a few significant things and have some players that might develop into Springboks, but most will become husbands and fathers. Influence that," he shares, revealing his ultimate coaching purpose. This passion extends to his consultancy business where he applies sports leadership principles to transform corporate environments.

Perhaps most compelling is Joey's perspective on navigating South Africa's complex cultural landscape. Through heartfelt examples of connecting across language barriers, he demonstrates how small gestures of cultural understanding build stronger teams than any tactical system could. This episode isn't just about coaching rugby—it's about coaching life, with lessons that resonate far beyond the field.

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If you can SUBSCRIBE, RATE, and SHARE the show and series, you would be doing your bit to grow this show. Very appreciated. Ben

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The silent opponent every coach must face isn't on the field—it's within. This episode dives deep into the complex relationship coaches have with their egos and how mastering (not eliminating) this powerful force can transform your leadership.

Drawing from wisdom shared by elite coaches like Steve Hansen and John Wooden, we explore the crucial distinction between healthy competitive drive and an under-controlled ego. Your ego supplies the fire that fuels excellence, but when left unchecked, it creates blind spots that limit growth and damage team culture. Players mirror what they see—making your relationship with your own ego perhaps the most important modeling you'll ever do as a coach.

Through practical strategies like switching from statements to questions in team huddles, scheduling regular ego check-ins, appointing trusted "truth tellers," and normalizing mistake ownership, you'll discover how to harness your ego as fuel rather than allowing it to become your handbrake. The episode examines specific coaching pressure points where ego typically flares—selection decisions, player feedback, and both winning and losing streaks—offering tactical approaches to maintain perspective when it matters most.

The journey toward ego mastery isn't about perfection but progress. Every time you choose reflection over reaction or listening over lecturing, you take another step toward leadership that genuinely elevates others. Because ultimately, coaching greatness isn't measured by personal acclaim but by the collective success your leadership enables. Subscribe now and transform how you lead by mastering the opponent within.

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If you can SUBSCRIBE, RATE, and SHARE the show and series, you would be doing your bit to grow this show. Very appreciated. Ben

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Seilala Mapusua takes us on a profound journey through the cultural landscapes of rugby, drawing from his remarkable career spanning from Samoa to New Zealand's Otago, London Irish in England, and Japan's Kubota Spears.

At the heart of this conversation lies a powerful coaching philosophy: "Connect with the person, then you can coach the player." Mapusua reveals how this approach becomes especially crucial when working with Pacific Island players, whose cultural foundations rest firmly on family and faith. For coaches seeking to truly engage with these athletes, understanding their family context often means reaching out directly to parents – a gesture that acknowledges the player's broader identity and community connections.

The cultural transitions Mapusua experienced throughout his career offer invaluable lessons about adaptation and understanding. His move from a predominantly Polynesian boarding school to southern New Zealand taught him that "it's not right, it's not wrong, it's just different" – a perspective that allowed him to thrive across dramatically different rugby environments. This acceptance of cultural differences becomes a blueprint for coaches working with diverse teams.

Particularly illuminating are Mapusua's insights into cultural misunderstandings that can derail player-coach relationships. He explains how in Pacific Island culture, looking down during conversation demonstrates respect rather than disrespect – a subtle yet significant distinction that Western coaches might misinterpret. Similarly, he highlights how testing protocols might not accurately reflect the on-field capabilities of Pacific Island players, echoing Ben Ryan's discovery that Fijian players performed dramatically better when speed-tested with a ball in hand.

Now coaching with Moana Pacifica, Mapusua demonstrates how creating environments that feel like "home" unlocks player potential. Starting each day with prayer and song isn't about manufacturing culture – it's about authentically expressing shared values and creating meaningful connection points where players can be their true selves.

Ready to transform your coaching approach? This episode will challenge you to expand your cultural awareness and develop deeper connections with your players, regardless of their background.

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When James Dolman steps onto a rugby field to referee a test match, he carries years of mental preparation, relationship-building, and self-reflection with him. In this revealing conversation with Ben Herring, Dolman takes us behind the scenes of elite officiating, exploring the psychological challenges that come with making split-second decisions under immense pressure.

"The struggle is trying to be a perfectionist," Dolman admits, describing the mental battle that follows high-stakes matches. Unlike players who can move forward quickly after games, referees often spend days analyzing decisions and processing feedback. This perpetual pursuit of improvement drives top officials, who Dolman describes as "one of the most competitive groups of people" he's encountered.

The conversation ventures into fascinating territory when Dolman explains how coaches impact referee performance. "A coach has a massive role to play in how their players behave, but also how their supporters behave," he observes. When coaches publicly criticize referees, they effectively authorize everyone—from players to fans—to do the same, creating what Dolman calls a "mob mentality" that undermines rugby's values. By contrast, coaches who communicate respectfully build currency that serves them well long-term.

Perhaps most compelling is Dolman's insight into emotional regulation during matches. "When players become emotional, referees need to become calmer," he shares, describing a philosophy that extends beyond officiating into leadership broadly. The most effective captains understand this dynamic, choosing their moments to communicate strategically rather than contesting every call.

Dolman's journey from injured player to World Cup referee offers valuable lessons for anyone in a leadership position. His emphasis on building mutual respect, focusing on process over outcomes, and modeling the behavior we wish to see provides a masterclass in handling high-pressure situations with grace and integrity.

Listen now to gain a fresh perspective on leadership from someone who manages conflict, communicates effectively, and maintains composure when surrounded by intensity and emotion.

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If you can SUBSCRIBE, RATE, and SHARE the show and series, you would be doing your bit to grow this show. Very appreciated. Ben

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What separates championship team cultures from the rest? For legendary All Blacks halfback Aaron Smith, it comes down to something invisible yet incredibly powerful: "that feeling that binds you all together."

Drawing from his extraordinary career spanning 185 games for the Highlanders and 124 tests for the All Blacks, Smith reveals the stark contrasts between navigating life as both an underdog and a world-beater simultaneously. The Highlanders' 2015 championship season emerged from what Smith calls "pain" - struggling teams that transformed adversity into brotherhood through their "1-39" philosophy where every squad member had equal voice and value.

Smith's most pointed insights target coaching authenticity. "I like when coaches admit they make mistakes," he reflects, explaining how this human quality builds trust that mechanical perfection never can. The greatest coaches, according to Smith, understand timing - knowing when preparation ends and player ownership begins: "Past Thursday night, coaches need to just wait till the game." His candid frustration with coaches who pull out laptops in hotel lobbies draws laughter but carries profound truth about respecting boundaries.

The balance between fun and intensity emerges as a recurring theme. "I always found it helped us switch on more, knowing during the week we'd filled up our fun meter," Smith explains. This counterintuitive approach - that focused enjoyment actually enhances performance when it matters most - challenges conventional thinking about high-performance environments.

Through stories of championship seasons and relationships with coaches like Steve Hansen and Tony Brown, Smith constructs a blueprint for cultural excellence that extends far beyond rugby. Whether you're coaching, leading, or building any team, these lessons in psychological safety, authentic leadership, and the delicate balance between joy and intensity will transform how you think about cultivating championship cultures.

What's your team's invisible thread? How do you fill your fun meter while maintaining intensity when it matters most? Join the conversation beneath this episode – we'd love to hear how these principles translate to your world.

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If you can SUBSCRIBE, RATE, and SHARE the show and series, you would be doing your bit to grow this show. Very appreciated. Ben

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