Optimising Human Performance

What if many of the health, wellness, and performance products we spend money on are not delivering on their promises?

In this episode, Martin is joined by physiologist, researcher and writer Dr Nick Tiller, author of The Health and Wellness Lie, for a critical look at the evidence behind some of the biggest claims in the wellness industry.

From supplements and cold plunges to saunas, acupuncture, cupping, creatine and caffeine, Nick explains why a plausible-sounding mechanism, a scientific-looking claim or an elite athlete endorsement doesn't necessarily mean something works.

The conversation also explores why we're so susceptible to wellness marketing, how our cognitive biases are exploited, and the difference between science communication and science commodification.

Most importantly, Nick explains how to become a more critical consumer of health and performance information. Rather than simply telling you what works and what doesn't, he shows you how to recognise the mechanics behind the claims and make better decisions for yourself.

About Nick

Nick Tiller, Ph.D., is an exercise physiologist, researcher, and author whose work examines how science, misinformation, and marketing intersect in modern wellness culture. A Skeptical Inquirer columnist since 2021, and a writer for Psychology Today, he has written more than 150 general-audience articles and is an elected Fellow of the Committee for Skeptical Inquiry. His first book, The Skeptic's Guide to Sports Science was named one of Book Authority's "Best Sports Science Books of All Time." Chris van Tulleken describes his new book, The Health and Wellness Lie, as “a tour de force, debunking the myths and scams of the modern wellness industry.”

Useful Links

Nick’s website: https://www.nbtiller.com/  

Nick’s book: https://linktr.ee/TheHealthandWellnessLie  

Chapters

01:49 Whats The Harm

02:59 Supplements And Risks

05:29 Drugs Vs Supplements

10:24 Acupuncture Reality Check

13:03 Why People Believe

14:47 Cupping And Media Hype

18:31 When Placebos Kill

20:40 Science Communication Void

23:09 Influencers And Biases

28:40 Shiny Objects And Saunas

32:07 Sauna Study Misread

34:03 Sauna Versus Exercise

35:18 Cold Plunge Recovery Myth

38:04 Wellness Marketing Playbook

41:54 Back To The Basics

47:07 Creatine Hype And Bias

51:02 Caffeine Claims And Timing

54:24 Critical Thinking Framework

57:30 Closing Thoughts And Plugs

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

Hosted by Human Performance specialist, researcher and educator Dr Martin I. Jones.

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn. 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

What does it actually take to perform at your best when the margin for error is tiny? Former Red Arrow and fighter pilot Dan Lowes takes us behind the scenes of one of the world’s most elite teams and reveals that world-class performance isn't about getting everything right. It's about how quickly you recognise an error, learn from it, and move on.

Flying just feet apart at hundreds of miles an hour, Red Arrows pilots are expected to make mistakes, own them publicly and then immediately put them aside. Their debriefing culture is so ingrained that pilots would far rather admit an error themselves than have someone else point it out.

Dan shares the principles he's taken from the fighter pilot world and applied to high-performing teams in business and beyond. Dan's message is simple: excellence requires a constant willingness to learn, adapt and keep getting better.

What You’ll Learn

• Why world-class performance can look effortless from the outside
• The Red Arrows' relentless training and debriefing process
• How pilots learn to compartmentalise mistakes and stay present
• Why making errors can actually be a powerful selection tool
• How the Red Arrows select for character once performance reaches the required standard
• Why leaders admitting their own mistakes can transform team culture
• The importance of having a clear and compelling “why”
• When struggling performers deserve more support and when it's time to let them go
• What high-performing teams can learn from the Red Arrows

About Dan

Dan Lowes is a former RAF Fighter pilot and Executive Officer of the world-famous Red Arrows. Dan has made it his life goal to consistently operate at a world-class level, immersed in the power of effective communication and the art of debriefing. Dan is skilled in performance management, team leadership and specialises in implementing communication processes which elevate the performance of leaders and their team members. He has become a practitioner by thriving in one of the world’s most demanding and dynamic environments for over 16 years; surviving from time critical information arriving in the right place at the right time through effective communication lines and processes.

Useful Links

Email Dan -   [email protected] 

Dan on LinkedIn - https://www.linkedin.com/in/daniel-lowes-6902b41b3/ 

Chapters

01:00 — A childhood dream becomes reality

02:00 — The relentless training behind the Red Arrows display

05:00 — Owning mistakes: the aviation debrief culture

08:30 — Why mistakes must stay in the debrief

10:30 — Compartmentalising failure under pressure

12:30 — Can resilience be selected or trained?

14:00 — Why failing early can make you better

16:00 — Building a culture of continuous learning

17:30 — How the Red Arrows test candidates under pressure

19:00 — The mindset that separates elite performers

22:30 — Depersonalising mistakes: why pilots become numbers

24:00 — Leadership and the power of owning your errors

26:00 — The three pillars of a high-performing team

28:00 — Why “someone is always watching” matters

29:00 — Selecting character over talent

32:00 — The 360° test: seeing candidates outside the cockpit

34:00 — The power of a strong team identity

37:00 — Hire slowly, fire quickly?

39:00 — When struggling performers deserve more time

41:00 — How to tackle poor performance early

43:30 — “We don't have time” — really?

45:00 — The Red Arrows' five-minute debrief

47:00 — Dan's final lessons on becoming world-class

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn. 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

In this episode

Join us as Dylan McKay shares insights from his unique background in military bomb disposal to challenge myths around breathing techniques. This episode explores how individualised breathing behaviours influence performance, safety, and recovery in high-stakes environments.

Key topics

• The influence of breathing behaviour under pressure and in high-stakes decision-making
• The importance of understanding individual differences in breathing responses to stress
• The myth versus reality of common breathing techniques like box breathing, physiological sighs, and nasal breathing
• The physiological complexity behind breath-hold skills like in freediving, and their relevance to performance
• The critical role of psychological beliefs and behavioural lenses in breathing interventions
• Risks and limitations of popular tools like capnography, Bolt score, and wearable sleep devices in performance contexts
• The need for self-awareness and personalised training over generic techniques
• How to approach breathing as a self-exploration process for better resilience and performance

Guest

Dylan McKay is a human performance specialist and faculty member of the Professional School of Behavioural Health Sciences. He is the founder of the Performance Breathing System®, an evidence-based approach to optimising health and operational performance through applied breathing science. 

Dylan previously served as an EOD Commander in the New Zealand Special Forces and led the unit’s Human Performance Programme, with a focus on helping people operate effectively under pressure and recover from the operational demands. Today, he specialises in breathing science (not trend-led “breathwork”), using assessment-led education and breathing behavioural analysis to support practical, individualised change, particularly for people working in high-stress, high-reliability roles.

Useful Links

https://www.linkedin.com/in/dylan-mckay1/ 

https://www.linkedin.com/company/rendersafe/about/ 

https://www.rendersafe.co.uk/ 

Chapters

01:14 Stress Breathing Is Individual

03:15 Dylan’s EOD Background

05:49 Why Box Breathing Took Off

08:58 Looking at Breathing Through Behavioral Lens 

10:38 Defining Dysfunctional Breathing

12:47 Physiological Sigh Mythbusting

15:07 Capnography and CO2 Reality

19:49 Nasal Breathing and Mouth Taping

21:53 Airway Structure vs Behavior

25:57 Mouth Taping Risks at Night

27:29 Belief Versus Hype

28:38 Tummo Breathing

32:35 States Versus Traits

34:21 Capnography Vs Bolt Scores

37:44 Free Diving And Evidence

40:01 Breathing Bumper Stickers

41:14 Self Awareness Practice

45:33 Wearables And HRV

49:59 Box Breathing Reality

52:22 Closing Thanks And Wrap

Final thoughts

This episode emphasises the complexity, individuality, and psychological dimensions of breathing in high-performance settings. Dylan McKay advocates for a scientific, personalised approach grounded in self-awareness rather than relying on popular myths or quick fixes. Tune in to rethink how breathing fits into your performance puzzle.

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn. 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

What if the very qualities that make you exceptional are also putting your long-term health and career at risk?

In this episode of the Optimising Human Performance Podcast, Martin Jones sits down with strength and conditioning coach Rob Wilson, whose clients include elite athletes, firefighters and the US Special Operations community. They explore why high performers are so good at pushing through fatigue, pain and stress—and why that's often exactly what leads to burnout, injury and declining performance later on.

Rob shares his powerful "Check Engine Light" framework for recognising early warning signs before they become career-ending problems, discusses the hidden costs of constantly ignoring your body's signals, and offers practical ways to build performance longevity without sacrificing excellence.

For people working in defence, emergency services, elite sport, healthcare, leadership or any high-performance profession, this conversation will change how you think about resilience, recovery and sustainable performance. 

What You’ll Learn

• Why high performers often become experts at ignoring the very signals that matter most. 
• The difference between performing well today and performing well for decades. 
• Why burnout, injury and breakdown rarely happen overnight. 
• How Rob's "Check Engine Light" analogy helps identify early warning signs. 
• Why "self-care" often fails with high-performing professionals and the language that works instead. 
• How to think about recovery as performance longevity rather than weakness. 
• The hidden costs of relying on caffeine, nicotine and other performance aids. 
• Where wearable technology can genuinely help and where it can mislead. 

About Rob Wilson

Rob Wilson is a Human Performance Specialist with over twenty years of experience in manual therapy, coaching, and education. His work spans multiple avenues within health and human performance, including the creation of global seminars and curricula, the development of best practices, and the registration of several trademarks.

Over the last decade, Rob has been a pioneer in researching and applying breath control practices for both health and high-level performance. He has shared his work with organisations such as the UFC Performance Institute, ALTIS, and U.S. and Allied Special Forces.

For the past two years, Rob has worked closely with the Navy SEAL Foundation as a regular consultant, with his Check Engine Light classes serving as a component of the Continue Mission/Warrior Fitness Program. Beyond his professional work, Rob is a lifelong martial artist and surfer, as well as a devoted husband and father. When he’s not buried in research, you can usually find him on the mats, in the water, or at home with his wife and their many animals.

Useful Links

https://www.instagram.com/thecheckenginelight/?hl=en

https://www.thecheckenginelightbook.com/

https://www.wilsonhealthandperformance.com/ 

Chapters

02:08 Effort Vs Rest

03:50 Debt Collector Moment

05:05 Managing Performance Costs

06:48 Nicotine as Compensation

09:14 Rituals and Reset Systems

11:17 Rob Wilson Background

13:36 Self Care Reframed

16:14 Sleep and Longevity Costs

19:34 Cost Less to Be You

20:39 Check Engine Light Concept

22:59 Dashboard Signals and Maintenance

26:43 Toughness and Dissociation

30:08 Finding Better Indicators

31:41 M3 Mind Movement Matter

33:53 Building Awareness Habits

35:24 Wearables and Calibration

41:15 HRV Scores and Context

44:56 Wrap Up and Next Steps

45:52 Love the Long Game

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn. 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

In this episode of the Optimising Human Performance Podcast, Martin sits down with Air Commodore Robin Caine, Head of UK Military Flying Training, to explore the psychology of decision-making under pressure.

Robin explains how RAF pilots are trained to remain calm in extreme situations, trust their training over emotion, and make effective decisions when time is short.

The conversation explores how these same principles can help leaders, athletes, business professionals, and anyone working in high-pressure environments make better decisions, communicate more effectively, and improve performance.

You'll also hear about Combat Edge, the RAF's pioneering human performance programme that combines psychology, coaching, data, and leadership development to build more capable and resilient aviators.

Rob Caine is an Air Commodore and 1* Head of UK Military Flying Training and a former fast-jet pilot and Qualified Weapons Instructor with over thirty years’ experience operating and leading in complex, high-risk environments. He has commanded at squadron and group level and is responsible for the performance, training, and operational readiness of future Royal Air Force aircrew. He is passionate about making UK flying training an exemplar of holistic high performance through the Combat Edge Programme.

Throughout his 30 year career, Rob has operated at the sharp end of decision-making under pressure — from tactical flying at low level to leading large-scale transformation programmes within UK defence. His work focuses on improving judgement, resilience, and execution in environments where uncertainty, time compression, and consequence are constant.

Rob completed the UK Higher Command and Staff Course (HCSC) in 2024, an advanced programme attended by a select cohort of senior cross-government and NATO leaders preparing for strategic-level command. He holds a Master’s degree and applies contemporary research in decision science, performance psychology, and systems thinking to his leadership and advisory work.

In developing his upcoming book, Decision Advantage, Rob has drawn not only on his operational experience but also on extended interviews with senior military leaders and high-performance practitioners. These contributors provide operational insight at the highest levels of command and performance, strengthening the book’s perspective on leadership and judgement in complex systems.

Alongside his military role, Rob is the founder of Decision Systems Group, an executive advisory practice focused on Decision Quality in Complexity (DQX). Through keynote speaking, executive programmes, podcasts, and advisory partnerships, he works with senior leaders to strengthen clarity, cohesion, and strategic execution under pressure. His long-term aim is to establish Decision Quality as a practical operating system for leaders and coaches navigating modern complexity.

This combination of operational command and cognitive performance expertise enables Rob to translate military-grade clarity into practical tools for corporate and public-sector leaders.

Useful Links

https://www.linkedin.com/in/rob-caine-mbe/ 

https://www.rafnews.co.uk/ 

Email: [email protected]

Chapters

00:38 Meet Robin Caine

01:38 Night Goggles Scare

03:53 Trust Instruments

07:49 Action Info Control

10:18 Sit On Hands

13:42 Pressure Beyond Cockpit

15:37 Team Sport Aviation

18:11 Training Without Time

21:54 Simple Tools Win

24:27 Talent Trust Training

27:56 Potential Minus Interference

30:05 Weapons Course Struggle

30:41 Failing the Course

32:02 Perfection Myth

33:01 Risk and Learning Culture

36:15 Decision Points

37:30 Good Enough Training

38:35 Live vs Sim Debate

42:24 Combat Edge Explained

45:20 Building the Program

49:41 Future Vision and Innovation

53:57 Coaching Culture Shift

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

Why do the best coaches and instructors often find it so difficult to explain exactly what makes them effective? And why do some people keep getting better while others 

In this episode of Optimising Human Performance, Martin sits down with coach developer and researcher Jamie Taylor to explore the science and practice of learning, coaching, skill acquisition and high performance. 

Whether you're leading a team, coaching others, building expertise in your profession, or simply trying to avoid becoming someone who repeats the same year of experience over and over again, this conversation will give you practical ways to think differently about learning and performance.

What You’ll Learn

• The difference between experience and expertise
• Why adaptability sits at the heart of expert performance
• What cognitive task analysis can teach us 
• The role of mistakes and error-based learning
• Coaching and instruction under pressure
• Reflection, critical friends and professional development
• How to develop better coaches, instructors and leaders

Key Takeaways

• Experience is not expertise
• Learning requires challenge
• Feedback drives improvement
• Expert knowledge is often hidden

About Jamie Taylor

Jamie Taylor is an Associate Professor at Dublin City University, where he co-leads CoEx|Lab. His research and applied practice is focused on improving expertise and performance in sport.

As a practitioner, he works with coaches and organisations across Olympic/Paralympic, professional, academy, and international sport, translating research into tools for understanding and developing coaching practice and skill acquisition. 

Useful Links

Jamie’s email: [email protected]

Jamie on LinkedIn

Cognitive Task Analysis 

Critical Decision Making 

Link to Naturalistic Decision Making Association

Chapters

01:17 Experience vs Expertise

02:53 Helping Experienced People Adapt

06:17 Making Tacit Skills Explicit

07:07 Cognitive Task Analysis

09:10 When Coaching Practice Doesn’t Reflect Reality

10:36 Error Based Learning

12:51 Desirable Difficulty

14:06 Coaching Groups at Scale

15:45 Standards and Superhumans

19:53 Pressure Transfer and Feedback

24:59 Critical Friends and Refraction

27:48 Burnout and Micro Innovations

31:00 Ethics of Experimentation

32:29 DIY Cognitive Task Analysis

35:27 Redesigning Training Big Rocks

37:59 Are Great Coaches Born

39:47 Closing Thoughts and Wrap Up

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

Hosted by Human Performance specialist, researcher and educator Dr Martin I. Jones.

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions, or topics you'd love us to cover, email us at [email protected] or connect with us on LinkedIn. 

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

Are You Taking the Wrong Supplements? Theo Wiley on Genetics, Creatine and Personalised Nutrition

Most people choose supplements by guesswork.

They walk into a shop, pick something off the shelf, follow the same dosage as everyone else, and hope it works. But if two people have different bodies, diets, training demands, genetics, and recovery needs, why would the same supplement plan work equally well for both?

In this episode, Dr Martin Jones speaks with Theo Wiley, founder of Myoform, about the science of personalised supplementation and why the future of performance, recovery and health may be far more individualised than the current supplement industry suggests.

Theo explains how genetics, biomarkers, wearables, lifestyle data and testing could change the way we approach nutrition. He also breaks down which supplements have the strongest evidence, where people waste money, and why quality control in the supplement industry matters more than most consumers realise.

This conversation is for athletes, coaches, leaders and anyone who wants to make better decisions about supplements, recovery, energy, health and long-term performance.

In this episode, you’ll learn

Why the same supplement can produce different results in different people

How genetics may influence nutrient needs, recovery and performance

Why one-size-fits-all supplement advice is often flawed

Which supplements have the strongest evidence behind them

How biomarkers, wearables and genetic testing could personalise health decisions

Why placebo effects can still influence performance

The risks of contamination and poor quality control in supplements

What personalised health could look like over the next five years

Why creatine, vitamin D, omega-3 and protein remain key evidence-based options

About Theo Wiley

Theo Wiley is a scientist, entrepreneur, and founder building at the intersection of genomics and human performance. With a background in human biosciences, he's spent a decade in biotech and gene therapies, working across neurodegenerative disorders and rare diseases. Now, as the co-founder and CEO of Myoform, he applies the principles of precision medicine to health and performance. Myoform is an AI-driven platform that combines whole-genome sequencing, blood biomarkers, wearable data, and lifestyle inputs to generate personalised supplement formulations that update over time based on an individual's biology. Based in London and operating across the UK and the US, he leads a team that turns cutting-edge science into everyday health decisions. Today, Theo is focused on proving that nutrition built around a person's own biology can optimise how they train, recover, and live.

Connect with Theo:

LinkedIn: https://www.linkedin.com/in/theo-wiley-877457103/

Instagram: https://www.instagram.com/theo.wiley_/

Myoform: https://myoform.io/

Research resource mentioned: https://examine.com/

Chapters

00:11 Do Supplements Work?

02:18 Creatine And Genetics

04:15 Four Keys To Results

05:45 Founding Myoform 

07:35 Why Personalization Matters

10:04 The Microbiome 

12:45 How Myoform Works

15:24 Genomics And Risk Scores

19:15 Magnesium And Placebo

21:31 Using Wearables

26:23 Traits And Injury Risk

29:34 Nootropics And Brain Boosts

35:58 Quality Control And Safety

38:34 Budget Personalisation Basics

42:15 Future Of Health Data

45:32 Closing Thoughts And Links

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

Hosted by Human Performance specialist, researcher, and educator Dr Martin I. Jones.

If you found this podcast valuable, please take a moment to rate, share & review.  If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

You’re drinking more coffee. Taking more supplements. Sleeping longer when you can.

Yet your energy still crashes. Your focus disappears. Your recovery feels slower. And your nervous system feels permanently switched on.

In this episode of the Optimising Human Performance Podcast, human performance scientist Phil Learney unpacks why so many ambitious people feel exhausted despite investing heavily in their health, productivity, and performance.

Phil explains how modern lifestyles create chronic nervous system overload, why recovery has become one of the biggest missing links in performance, and how sleep influences everything from cognitive function and metabolism to emotional regulation and resilience.

The conversation also explores caffeine dependence, overstimulation, supplement quality, stress regulation, behavioural habits, and why sustainable performance starts with understanding capacity.

If you want more energy, better recovery, clearer thinking, and performance that lasts, this episode delivers a practical framework for understanding what actually moves the needle.

In This Episode

• Why sleep remains one of the highest leverage performance tools available
• How chronic stress impacts energy, focus, and recovery
• Why many supplements fail to produce meaningful results
• The relationship between caffeine and nervous system capacity
• How overstimulation reduces long-term performance
• Why recovery influences cognitive and physical performance
• The role of routines, habits, and behavioural consistency
• How elite performance principles apply to everyday life
• Why self-awareness changes how effectively you perform

Key Takeaways

• Recovery determines long-term performance capacity.
• Sleep influences energy, cognition, emotional regulation, metabolism, and resilience.
• Nervous system overload impacts focus, recovery, and decision-making.
• Supplement quality, sourcing, and dosage matter.
• Caffeine affects people differently depending on stress load and recovery state.
• Consistent habits create more sustainable performance than short-term optimisation tactics.
• Self-awareness improves decision-making around stress, recovery, and workload management.

About Phil Learney

Phil Learney is a globally recognised human performance expert, sports scientist, and educator with nearly three decades of experience across elite sport, corporate performance, and luxury hospitality.

Phil is the co-founder of HMN24, a neuroscience-led human performance company focused on circadian biology and nervous system regulation, and the founder of the Future Wellness Group, an organisation dedicated to developing science-driven wellness solutions across education, performance environments, and global wellbeing initiatives.

Through his work, Phil helps individuals and organisations unlock higher levels of cognitive, physical, and emotional performance using biologically intelligent strategies.

Connect with Phil Learney

• LinkedIn: Phil Learney
• Future Wellness Group: futurewellness.education
• HMN24: hmn24.com

Chapters

00:00 Why High Performers Feel Constantly Exhausted

01:20 Phil Learney’s Journey into Human Performance

03:51 The Truth About Supplements

10:15 Why Most Supplements Don’t Work

14:50 Dosage, Transparency & Ingredient Quality

22:04 Caffeine, Stress & Nervous System Capacity

28:04 Why Sleep Is Still Ignored

32:56 Redefining High Performance

37:35 Where to Find Phil

38:53 Phil’s Final Message on Sleep

39:35 Key Takeaways & Closing Thoughts

About the Podcast

The Optimising Human Performance Podcast explores evidence-based strategies to help people perform, recover, adapt, and thrive in high-pressure environments.

For more episodes and resources: https://www.ophp.co.uk/

If you enjoyed this episode, follow the podcast, leave a review, and share it with someone looking to improve their energy, recovery, and long-term performance.

For guest suggestions, feedback, or partnerships: [email protected]

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

Most people think burnout is obvious. That you’ll feel it coming. The reality is, you don’t.

In this episode of the Optimising Human Performance Podcast, former police officer-turned burnout-prevention coach Zane McCormack shares the story of collapsing on the way to work after years of chronic stress, emotional overload, and running on fumes without realising it.

Zane explains why high performers are often the most vulnerable to burnout, how the warning signs slowly compound beneath the surface, and why many people only recognise the damage once their body forces them to stop.

This episode is especially valuable for leaders, high performers, emergency responders, parents, business owners and anyone who feels constantly switched on.

What You’ll Learn

• The five stages of burnout 
• Why burnout often affects capable, motivated people 
• Early warning signs most people ignore 
• How stress changes thinking, emotional regulation, and decision-making 
• The link between identity and overwork 
• Why recovery is more than just sleep 
• The importance of rest, relationships, and boundaries 
• How to build resilience before reaching the breaking point 
• 
  

Key Takeaways

• Burnout rarely happens overnight 
• High performers often push through warning signs for years 
• Chronic stress reduces resilience and problem-solving ability 
• Emotional regulation narrows during burnout 
• Rest is preventative, not just reactive 
• Relationships are a major protective factor 
• Sustainable performance requires recovery, boundaries, and identity outside work 

About Zane McCormack

Zane McCormack is a burnout prevention coach and trainer who previously served for 16 years with Devon and Cornwall Police. After experiencing severe burnout himself, he now works with individuals and organisations to improve resilience, recovery, and sustainable performance.

Resources

Learn more at Zane McCormack

https://www.linkedin.com/in/zane-mccormack-burnout-coach-resilience-trainer/ 

https://www.instagram.com/zane___mccormack/ 

Chapters

01:49 - The Collapse That Started Everything

03:42 - The Early Warning Signs

06:56 - Burnout Often Hides Until Something Unexpected Happens

08:07 - The Boiling Frog Effect of Stress

09:21 - “The People That Don’t Care Don’t Burn Out”

10:49 - Why Life Outside Work Matters More Than People Think

12:20 - What Was Stopping Him From Recovering Properly

14:01 - Ten Days Without Sleeping or Eating

14:47 - The Bridge Moment That Snapped Him Back

16:20 - Understanding That It Was Burnout, Not Just Trauma

17:05 - The Five Stages of Burnout Explained

22:16 - What To Do If You Recognise Yourself in This Episode

22:53 - The Seven Pillars of Recovery and Resilience

24:55 - Boundaries Between Work and Home

25:13 - Relationships as Protection Against Burnout

25:53 - Doomscrolling, Phones, and Hyperconnectivity

30:31 - Helping High Performers Before They Break

32:48 - Final Advice: Focus on Rest and Relationships

33:14 - Martin’s Closing Reflections on Burnout

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

Hosted by Human Performance specialist, researcher, and educator Dr Martin Jones & former Royal Army Physical Training Corps Instructor-turned-academic Dr Jon Paul Nevin.

If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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

Most performance problems aren’t obvious. They’re not in your training plan; they’re not in your effort. They’re in the things you consistently ignore.

In this episode, we sit down with Dr Nick Barringer, performance dietitian, former Army Ranger, and expert in human performance, to break down what actually drives performance, recovery, and longevity.

From nutrition fundamentals to injury prevention to the science behind energy, brain function, and long-term health.

This is a deep dive into the unsexy work that keeps you performing at your best when it matters most.

What You’ll Learn

• Why better nutrition impacts more than just performance 
• The “unsexy” work that prevents injuries and keeps you in the game 
• How small gaps in nutrition and recovery compound over time 
• The real role of creatine in energy, brain health, and longevity 
• Why hydration is still one of the most overlooked performance factors 
• How to think about fueling for high-demand environments 

Key Takeaways

• Performance isn’t just about how hard you train—it’s how well you support it 
• The basics, done consistently, outperform everything else 
• Injury prevention and stability are often ignored until it’s too late 
• Nutrition impacts energy, cognition, recovery, and long-term health 
• What you ignore is often what takes you out

About the Guest

Dr Nick Barringer is a performance dietitian, former Army Ranger, and expert in human performance. With over two decades of experience working in elite military and performance environments, he specialises in nutrition, recovery, and optimising human capability.

Resources

https://drnickbarringer.com/ 

https://www.instagram.com/nickbarringer.phd.rdn/

Chapters

01:13 Creatine Basics Benefits

02:18 Creatine Safety Hydration

04:14 Creatine For Sleep Loss

05:35 Nick Background Military Career

06:59 Ranger School Breakdown

11:13 Ranger School Nutrition Hacks

12:11 Fueling In The Field

14:25 Ranger Athlete Warrior Program

16:27 What Works In Uniform

17:41 Winning Ranger Buy In

19:16 Why Nutrition Matters

20:22 Evolving The Assessments

22:02 Nutrition Testing Tools

23:06 Prep For Ranger School

24:30 Big Rocks Nutrition Plan

26:24 Guinness Pasties Myth

28:23 Closing Advice And Wrap

About the Podcast

For more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/

Hosted by Human Performance specialist, researcher and educator Dr Martin Jones & former Royal Army Physical Training Corps Instructor turned academic Dr Jon Paul Nevin.

If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at [email protected] or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ 

Production

Edited and produced by Bess Manley

Thanks for listening to Optimising Human Performance.

This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.

For more about the podcast, speaking, coaching, and mentoring, visit:

www.ophp.co.uk

Connect with us:

LinkedIn: https://www.linkedin.com/company/ophp/

Instagram: @ophumanperformance

If you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments.

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