Optimising Human Performance

Fear is easy to talk about in theory. It is harder when the stakes are high, and you still have to think clearly, lead others, and perform.

In this episode of Optimising Human Performance (OpHP), Martin I Jones speaks with Ash Alexander-Cooper OBE about building resilience, courage in the face of fear, and empowering leadership in high-stakes environments.

You will learn how to stay functional under pressure, why fitness reduces cognitive load, how leaders build trust fast in complex environments, and a simple STOP reset technique to interrupt stress spirals.

Ash shares personal stories that begin with childhood instability and the search for belonging through high-performance music and sport, before an “accidental” decision led to a 20+year military career. Ash explains that resilience is not a personality trait but a capability built through realistic training, repeated exposure, and physical readiness, thereby freeing the mind to think clearly under pressure.

Ash Alexander-Cooper OBE is a former soldier, athlete, artist, and award-winning international musician. During a three-decade career, Ash served as a helicopter pilot, an airborne jungle-warfare and counter-terrorism specialist, and spent seven years deployed in some of the world's most challenging environments. Wounded multiple times, Ash proudly supports several veteran charities as a vocal mental health campaigner and advocate. Since retiring from the military, he's focused on leadership and resilience, and he's now a sought-after international keynote speaker and strategic advisor supporting those seeking to overcome adversity, adapt, and win in today's increasingly complex world.

Hosted by Martin I. Jones https://www.ophp.co.uk 

Produced & edited by Bess Manley

• Why resilience is often forged through hardship, not discovered through motivation
• How realistic training and stress exposure build functional calm under pressure
• Why physical fitness can reduce cognitive load and improve decision-making
• A leadership model for complexity: trust, purpose, shared consciousness, empowered execution
• How authentic leaders share context, invite challenge, and empower teams rather than control them
• A practical reset tool: the STOP technique to interrupt stress spirals

Ash’s website: https://www.ashalexcooper.com/ 

Ash’s book: https://www.waterstones.com/book/mindful-soldier/ash-alexander-cooper/9781529450644

Follow Ash on X https://twitter.com/ashalexcooper

Follow Ash on Instagram https://www.instagram.com/ashalexcooper/

Follow Ash on Facebook https://www.facebook.com/ashalexcooper/ 

00:00 Welcome and guest introduction

00:26 Resilience and courage teaser

01:43 Meet Ash Alexander-Cooper

02:01 From music to military

03:04 Why he wrote the book

04:27 Childhood instability and its impact

06:08 Refuge in teams and performance

08:50 An accidental start to a military career

11:36 Why he stayed in

13:36 First ambush, injury, and trauma

16:02 How training builds resilience

19:09 Stress exposure without combat

19:45 Physical fitness frees the mind

21:56 Human performance and adaptation

24:12 Brain sabotage in racing

25:50 Accidental marathon fueling

26:43 Leadership basics that matter

27:14 Team of Teams framework

31:41 Building trust fast

34:15 Complexity and sharing context

36:54 Psychological safety in action

38:35 Resilience toolkit from the book

40:15 STOP breath reset technique

43:47 Where to find the book

45:47 Courage through fear zone

47:07 Final thanks and call to action

If this episode helped you, follow Optimising Human Performance, share it with someone leading under pressure, and leave a quick review. It directly helps more people find the show.

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share & review - It directly helps more people find the show. If you have feedback, guest suggestions, or topics you'd love us to cover, email us at [email protected]

Follow OpHP on LinkedIn for clips, frameworks, and episode takeaways

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

Sleep is probably affecting your performance more than you think. In this episode, Martin I. Jones, performance psychologist and sleep specialist, explains how to spot sleep debt with a quick yes-or-no checklist and why most people underestimate the damage poor sleep does to focus, mood, and recovery. He breaks down the science of REM, non-REM, sleep pressure, and circadian rhythm in a way that is easy to apply, challenges the myth that everyone needs exactly 8 hours, and shares practical tools to improve sleep quality, from caffeine timing and bedroom setup to journaling, mindfulness, and cognitive techniques that actually work.

Guest, Cast and Crew

Martin I. Jones is a performance psychologist and sleep specialist with more than 20 years of experience supporting performers across sport, military, and corporate settings. Martin has postgraduate degrees in sport and exercise psychology (MSc and PhD) from Loughborough University and Sleep Medicine (MSc) from the University of Oxford, and has authored or co-authored more than 50 publications. Following a career in academia, Martin forged a new path in the UK Ministry of Defence as a research psychologist and Principal Advisor on Human Performance and Human Augmentation. Martin also represented the UK and served as the national lead to the NATO Science and Technology Organisation (STO) Human Factors and Medicine (HFM) Research Panel and contributed to several research task groups. Martin actively supports several esteemed specialist defence and security groups and is the Performance Director for Duratus, an executive coaching and performance consultancy that helps senior leaders perform under pressure, improve resilience, and develop effective leadership behaviours.

Resources

Duratus - www.duratusuk.com

Chapters

00:00 Sleep Debt Quiz

01:37 Talk Roadmap

02:26 What Sleep Is

04:21 Sleep Stages Explained

07:36 Two Process Model

09:24 Melatonin And Light

10:54 Why Sleep Matters

13:21 Sleep Worry Trap

14:57 Caffeine And Jet Lag

16:48 Eight Hours Myth

18:48 Protect Your Sleep

21:10 Personalise Your Routine

23:10 Sleep Hygiene Basics

23:24 Caffeine Timing Test

24:26 Nicotine Sleep Disruption

25:35 Alcohol and REM Loss

26:46 Diet Sleep Feedback Loop

28:25 Exercise Timing and Temperature

29:37 Bedroom Setup Basics

30:36 Stimulus Control Habits

31:34 CBT for Insomnia Overview

33:47 Identify Your Sleep Thoughts

34:58 Cognitive Control Journaling

36:28 Paradoxical Intention

38:20 Articulatory Suppression Trick

40:03 Imagery and Mindfulness

42:15 Wearables and Catastrophizing

44:34 Problem Solving for Worry

45:58 Wrap Up and Next Steps

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 biggest obstacle to performing under pressure isn't the situation itself, but the way we think about it? In this episode, Martin talks to fellow psychologist and world-leading expert on pressure and adversity, Dr. Andrew Wood, about the strategies and philosophies that can help you take control of the irrational beliefs that often hold us back.

We discuss rational emotive behaviour therapy (REBT) and how irrational core beliefs fuel pressure, anxiety, and maladaptive behaviour. Andrew explains REBT’s focus on flexible, rational beliefs, distinguishing helpful vs unhelpful responses rather than positive vs negative thinking, and introduces concepts like awfulizing & low frustration tolerance. He describes tools such as the “badness scale,” 10-10-10 perspective taking, humour, and testing beliefs through controlled exposure to feared situations. Andrew also discusses leadership climates that normalise all-or-nothing thinking, and shares his own long COVID experience, bedbound for a year, identity loss, and using rationality, values and symptom-tracking to cope, ending with reflections on reconciling fear of death to reduce everyday fears.

Guest, Cast & Crew

Dr. Andrew Wood is a Performance Psychologist, keynote speaker, and published researcher specialising in rational thinking under pressure. Drawing on over a decade working with elite athletes, emergency services, corporate leaders, and his own lived experience navigating life-changing disability, Andrew's work sits at the intersection of science, story, and practicality. He doesn't just teach people how to think more clearly and perform at their best when faced with setbacks, he's also had to do it himself, when it mattered the most.

Hosted by Martin Jones https://www.ophp.co.uk 

Produced & edited by Bess Manley

Resources

• https://www.linkedin.com/in/drandrewwood/?originalSubdomain=uk
• [email protected] 

Thanks for tuning in. 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.    

Chapters

02:20 REBT Explained 

05:09 Irrational Beliefs In Action

05:53 Awfulizing

07:44 Badness Scale Perspective

11:14 When Identity Collapses

14:39 Culture And Leadership Climate

18:06 Resilience Myths And Language

22:00 Building Robustness And Tolerance

25:48 Reframing Pain And Discomfort

27:33 Bedbound After COVID

28:09 Finding Your Why

29:06 Meaning Without Extremes

31:07 Testing Beliefs Safely

34:26 Tools Without The App

36:49 Imagery And Perspective

38:37 Reframing Setbacks

41:24 No One Is Perfectly Rational

43:39 Long COVID Lived Experience

47:16 Acceptance And New Normal

49:45 Keynote Plans And Contact

50:44 Making Peace With Death

51:50 Final Wrap Up

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.

Former GB cyclist-turned-adventurer and solo ocean rower Annasley Park has built her life on the value of fortitude. In this episode of the Optimising Human Performance Podcast, she shares her journey, including her experiences with injury and burnout. She introduces the ‘fortitude mindset’, built on feral intelligence, visualisation, and emotion, and shares practical routines that anchored her through fear, fatigue and uncertainty.

Guest, Cast & Crew

Annasley Parks speaks from lived experience about leadership under pressure, performing in uncertainty, managing fear, and sustaining high performance without burnout.

At just twenty-nine years of age, she is the ninth solo, unsupported and independent woman in history to row three thousand miles across the Atlantic Ocean. A former professional cyclist, white-water raft instructor, Alpine chalet manager and superyacht deckhand. Annasley has spent over a decade working in demanding and unpredictable environments where resilience, adaptability, decision-making under pressure and self-leadership were essential skills.

Growing up on the military estates of Herefordshire, Annasley found her freedom in the mountains through sports, ultimately building a professional cycling career with the Great Britain Cycling Team, competing on the road and track, and signing for a UCI World Tour-level road team. However, injuries cut this chapter short, teaching her early lessons in rebuilding and resilience when identity and purpose is lost.

She went on to explore unconventional career paths that took her from source to sea. From Alpine chalet management to white-water rafting on the American rivers, and four years serving as a deckhand on superyachts, travelling all over the world with high-profile clients. Annasley gained unique insights into navigating diverse environments and thriving outside the conventional structures.

Despite her physical, mental and emotional fortitude, Annasley experienced severe burnout in 2023. That period led her to question what truly sustains people when pressure rises, plans fail, fear sets in, and motivation runs out. Her Ocean Survivoar Challenge became the ultimate test of all the knowledge, skills, resources and networks she had developed. In less than a year, she brought the project to the starting line, assembling a world-class team of experts in ocean rowing, communications, medical and equipment support, and more, ensuring the expedition's success.

Her Atlantic row was more than a test of endurance. It was a journey into the critical 20% zone. An unpredictable space she calls the messy middle, a threshold of transition where you are no longer who you once were, but not yet who you are becoming. This is a space where human capacity outlasts the plan. The lessons she learned in that zone form the foundation of The Fortitude System, built on the disciplines of solitude, magnitude and attitude of any given challenge or faced adversity, helping audiences convert chaos into clarity, overwhelm into sustainable performance and fear into action.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk 

Produced & edited by Bess Manley

Resources

• https://annasleypark.com/
• https://www.instagram.com/annasleypark/ 

Thanks for tuning in. 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.    

Chapters

01:23 Podcast Setup and Welcome

02:26 From Running to GB Cycling

04:06 Inside British Cycling Culture

08:03 Injuries Identity and Retirement

09:48 Where the Drive Comes From

10:49 Post Cycling Adventures and Burnout

18:25 Ocean Rowing Begins 

21:17 Chaos at Sea

22:22 Fortitude Mindset Tools

24:46 Lows and Liminal Space

27:06 Scraping Barnacles 

29:17 Bird Companion and Team

30:39 Flow State Ocean Signs

33:04 Purpose and Charity Mission

35:25 Advice for Young People

39:24 Enjoy the Middle Space

40:49 Where to Follow Next

41:27 Final Podcast Wrap

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, Dr Julie Greeves, principal physiologist for the British Army and expert in applied human physiology, shares groundbreaking research on female soldier health, injury prevention, and performance optimisation. Dr. Greeves unpacks the Women in Ground Close Combat research program, and explains what it tells us about physical performance, load carriage and reproductive health. Listeners from defence, sports, or health sciences will benefit from these insights, which can help tailor training and policies for women in demanding environments. We discuss the implementation of physical employment standards, the importance of nutrition, menstrual health and sleep for female soldiers, and the steps required to help women thrive in strenuous roles within the military.

Key Takeaways:

• Development and implementation of gender-specific physical employment standards and their impact on female recruitment.
• Physiological differences between men and women: skeletal structure, muscle mass, cardiovascular capacity, and susceptibility to injury.
• Injury risk factors: higher stress fractures and bone injuries in women, especially during initial training phases.
• Benefits of female physiology: metabolic advantages, increased fat oxidation during prolonged submaximal exercise, and potential to reduce injury risk with appropriate systems.
• The myth of training around the menstrual cycle and its practical, science-backed inaccuracy.
• Hormonal fluctuations, menstrual health, contraceptive use, and their impacts on performance and injury risk.
• The importance of micronutrients like iron and calcium for women in military settings.
• The role of sleep, stress, and the gut-brain axis in psychological health and performance, with sex differences in cortisol responses.
• Practical advice for individuals preparing for arduous training: targeted load carriage, resistance, nutrition, and tracking menstrual health.

Guest:

Julie is the Head of Army Health and Performance Research in the British Army. After obtaining her doctorate in female physiology, Julie has spent over 25 years pioneering original research on musculoskeletal health and human performance in the military. Julie's research has widely informed Army and Defence policies, and she was decorated with an OBE in 2017 for her scientific contribution to the opening of Ground Close Combat roles to women. Julie holds honorary Chair appointments at the School of Medicine UEA and UCL and has published over 140 original papers in peer-reviewed journals.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk 

Produced & edited by Bess Manley

Resources:

• https://www.linkedin.com/in/julie-greeves-obe-facsm-60170a52/?originalSubdomain=uk
• https://scholar.google.com/citations?user=RgILbTUAAAAJ&hl=en 
• Arduous Training Guide for Women – coming soon!

Chapters:

00:13 Julie's Career Journey and Current Role

02:06 Women in Ground Close Combat Research Program

04:39 Implementing Research Findings in the Army

08:41 Physical Differences and Injury Risks for Women

12:02 Benefits of Female Physiology in the Military

16:17 Training and the Menstrual Cycle

22:58 Analysing Data on Muscle Performance and Bone Health

23:12 Informed Decisions on Contraceptives and Training

23:57 Tactical Decisions Around Menstrual Cycle

24:17 Understanding RED-S in Military Context

25:13 Energy Deficiency and Logistical Challenges

26:52 Impact of Sleep on Reproductive Health

29:16 Psychological Health and Stress Responses

33:14 Nutritional Needs and Training Recommendations

36:09 Empowering Women Through Menstrual Health Tracking

38:33 Future Research and Implementation

42:46 Final Thoughts and Closing Remarks

Women can absolutely thrive in demanding military and sporting environments if they get the right training, nutrition, sleep, and monitor their menstrual health. The tools and policies to support you are on the horizon. Thanks for listening!

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, Martin & JP talk to Dr Allison Brager, an active-duty Army officer and neuroscientist specialising in sleep and fatigue research.

Dr. Brager shares her pioneering research on how both acute and chronic sleep deprivation affect physiological, cognitive, and emotional performance, especially in high-stakes environments. She breaks down the genetic factors that make some individuals resilient to sleep loss, debunks common myths about "training" yourself to need less sleep, and reveals the critical role of sleep in energy (ATP) production outside of the brain. Plus, learn about the military's evidence-based strategies for managing inevitable fatigue, including the best way to use strategic caffeine dosing.

Key Takeaways:

• Acute (Forced Wakefulness): After 18 to 24 hours, an individual struggles to recover performance without a sleep opportunity.
• Chronic (5 hours/night): Three days of chronic restriction lead to a decline in physiological, cognitive, and emotional state approaching clinically significant levels (e.g., a 50% drop in testosterone).
• Genetic Resiliency: A naturally occurring mutation in the adenosine receptors can make individuals more resilient to sleep deprivation, slowing the rate of decline in performance under forced wakefulness.
• The Sleep-First Principle: Sleep is the biological foundation for readiness. It is necessary to replenish glycogen and fat reserves (ATP/energy homeostasis) to support high-intensity training and performance the following day.
• Nap Strategy: A simple 20-minute nap or "chill time" can significantly increase productivity, morale, and unit welfare in operational settings.
• Strategic Caffeine Dosing: Do not wait until you feel tired to take caffeine; it's already too late.
• SLANT Acronym: Optimise a suboptimal sleep environment by controlling Surface, Light (use red light, eye masks), Air quality, Noise (use earplugs), and Temperature.
• Busting the Morning Caffeine Myth: Dr. Brager states that for an individual with an entrained circadian rhythm, morning caffeine has a minimal effect on the body's ability to use light as a time cue. Light is the most potent time cue, and the idea that you must wait hours after waking up to consume coffee is generally considered "nonsense."

Guest, Cast & Crew

Dr Allison Brager is a highly respected neurobiologist and active-duty US Army officer with expertise in neuroscience, sleep, and circadian rhythms. Her work examines substrates and mechanisms of resiliency to extreme environmental stress in Special Forces and other elite populations during intense maritime, aviation, and land-based training and operations in Antarctica, the Central American rainforest, and other austere environments. Her popular science book, titled Meathead: Unravelling the Athletic Brain, links exercise physiology and neuroscience to her experiences as an elite athlete.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk 

Produced & edited by Bess Manley

Resources

• https://www.westpoint.edu/directory/allison-j-brager
• https://www.instagram.com/docjockzzz/?hl=en 
• linkedin.com/in/allison-brager-80a58210   
• Meathead: Unraveling the Athletic Brain https://www.amazon.co.uk/Meathead-Unraveling-Athletic-Allison-Brager/dp/149086444X  
• Born To Run https://www.amazon.co.uk/Born-Run-Hidden-Ultra-Runners-Greatest/dp/1861978774 

Thanks for tuning in. 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.    

Chapters

01:33 Exploring Sleep Deprivation

07:55 Genetic Factors in Sleep Resilience

13:43 Impact of Physical Activity on Sleep

24:57 Practical Sleep Strategies for High-Stress Environments

29:55 Caffeine and Sleep Management

37:59 Conclusion and Final Thoughts

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 ready to unlock your full potential in high-demand situations?

Join hosts Martin Jones and Jonpaul Nevin on the Optimising Human Performance podcast as they dive deep into the fascinating truth about mental fatigue with one of the world's most cited sport scientists, Professor Samuele Marcora.

Discover groundbreaking and often surprising research findings that redefine the limits of human capability. We don't just explore the problem; Sam provides immediately applicable, practical strategies for mitigating mental fatigue, including:

• Strategic caffeine use to combat fatigue.
• The science behind brain endurance training.
• The critical role of motivation in pushing through mental and physical barriers.

Tune in to master your mind and elevate your high performance and endurance to a new level!

Guest Spotlight: Professor Samuele Marcora

Professor Samuele Marcora is a leading authority whose pioneering research seamlessly integrates physiology and psychology to understand human performance. His high-impact scientific publications span crucial topics like physical and mental fatigue, endurance performance, and cognitive load.

A sought-after consultant, Sam has advised elite organisations globally, including:

• Italian Cycling Federation
• Juventus
• Arsenal
• Bath Rugby
• Honda Racing Corporation
• ASICS

In This Episode: Key Topics & Chapters

We break down the science of the mind-muscle connection:

• Understanding Mental Fatigue (01:42): What is it and how does it differ from physical exhaustion? (02:11)
• Impact on Performance (05:28): The surprising ways mental fatigue limits your endurance.
• Cognitive Load and Limits (12:30): Exploring the neurophysiology of mental fatigue. (19:33)
• Caffeine and Fatigue (23:07): The definitive guide to using caffeine strategically.
• Nootropics and Energy Drinks (24:00): Evaluating their real role in fighting fatigue.
• Identifying and Measuring Mental Fatigue (27:51): Practical methods for athletes and high-performers.
• Strategies to Mitigate Fatigue (31:17): Immediate actions you can take.
• Training Your Mind for Endurance (33:51): The power of brain endurance training.

Resources Mentioned:

• Sam Marcora's Academic Profile: University of Bologna
• Sam's Publications: Google Scholar Citations
• Video: The Eternal Run

Hosts: Martin I. Jones & Jonpaul Nevin (ophp.co.uk)

Produced & Edited by: Bess Manley

00:08 Sam's Professional Journey

01:42 Understanding Mental Fatigue

02:11 Mental Fatigue vs. Physical Fatigue

05:28 Impact of Mental Fatigue on Performance

05:39 Research on Mental Fatigue and Endurance

12:30 Cognitive Load and Performance

19:33 Neurophysiology of Mental Fatigue

21:48 Understanding Adenosine and Mental Fatigue

23:07 The Role of Caffeine in Combating Fatigue

24:00 Evaluating Nootropics and Energy Drinks

26:25 Exploring Caffeine Delivery Methods

27:51 Identifying and Measuring Mental Fatigue

29:53 The Importance of Motivation in Fatigue

31:17 Strategies to Mitigate Mental Fatigue

33:51 Training for Mental and Physical Endurance

40:20 Final Thoughts and Key Takeaways

If you found this episode valuable, please take a moment to rate, share, and review the podcast. For 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.

In this episode, we’re talking to Harry Moffitt - SAS veteran, psychologist & human performance consultant. The physical, psychological and social pillars of human performance are well known, but Harry believes that, as a society, we have forgotten the crucial fourth pillar, our philosophical self. We discuss the importance of philosophy as a tool for navigating our uncertain world. We explore how ancient wisdom, developed thousands of years ago, remains deeply relevant today. 

Guest, Cast & Crew

Harry Moffitt retired from the Australian Defence Force after almost 30 years, most of which were spent with Australia’s elite Special Air Service Regiment. He completed 11 active service deployments and completed his time with the SAS as its Human Performance Manager. He’s a registered psychologist and runs a human performance consultancy, Stotan Group, working with sports teams, the military and the corporate world. He has recently released a new book called The Fourth Pillar: Modern Stoicism & the Philosophy of High Performance. 

Hosted by Martin Jones https://www.ophp.co.uk 

Produced & edited by Bess Manley

Resources

Harry’s website https://harrymoffitt.com.au/ 

The new book – The Fourth Pillar https://www.panmacmillan.com.au/9781761563133/ 

Eleven Bats: A Story of Combat, Cricket & the SAS https://www.elevenbats.com.au/ 

The Externals' latest album – Back on the Cans https://open.spotify.com/album/1hsoDqmGApnKvLwyxngFB4?highlight=spotify:track:7rL6Sn7C0t9YkBdvVhYWEN  

LinkedIn: https://www.linkedin.com/in/harrymoffitt/?originalSubdomain=au 

Instagram: https://www.instagram.com/harrymoffitt353/?hl=en 

Stotan Group https://stotangroup.com.au/ 

The Master and His Emissary https://www.amazon.co.uk/Master-His-Emissary-Divided-Western/dp/0300188374 

Percy Cerutty https://sahof.org.au/hall-of-fame-member/percy-cerutty/ 

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

Chapters

00:12 Guest Background & Career Overview

01:24 Human Performance Program in the Military

03:02 Evolution of Human Performance Programs

07:07 Transitioning from Military to Civilian Life

11:13 Journey into Psychology

15:14 The New Book: The Fourth Pillar

20:30 Exploring Stoicism & Philosophy

23:56 Discovering Stoicism & Its Modern Relevance

25:15 Ancient Practices in Modern Times

26:11 The Philosophy of Modern Stoicism

27:12 Applying Stoicism in High-Performance Environments

30:41 The Role of Philosophy in Personal Development

44:35 The Importance of Reading & Lifelong Learning

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.

This special Christmas re-release revisits one of our most powerful conversations: Afghanistan veteran Luke Sinnott shares his extraordinary journey after losing both legs in an IED explosion. Luke opens up about the physical and psychological challenges of his rehabilitation, and the crucial role that sport and humour have played in rebuilding his life and mindset.

• Guest: Luke Sinnott – Former Royal Engineers Search Advisor, Afghanistan (2010). Luke lost both legs in service, went on to represent Great Britain in para sailing and long jump, and is now training to be a commercial pilot.
• Hosts: Martin Jones & Jonpaul Nevin (ophp.co.uk)
• Produced & Edited by: Bess Manley

• Luke Sinnott on Instagram
• Luke Sinnott on X

If you found this episode valuable, please rate, share, and review the Optimising Human Performance podcast. Got feedback, guest suggestions, or topics you’d like us to cover? Email us at [email protected] or connect with us on LinkedIn.

1. 00:10 – Luke’s Background and Career Journey
2. 03:13 – Counter IED Operations in Afghanistan
3. 05:55 – Challenges and Responsibilities of Command
4. 14:30 – The Incident and Aftermath
5. 21:55 – Arrival at DMRC Headley Court
6. 22:23 – Life in the Rehabilitation Facility
7. 25:02 – Meeting JP and the Role of PTIs
8. 26:30 – Understanding Resilience
9. 30:20 – The Importance of Humor and Sport in Rehab
10. 35:24 – Operation Surf and Its Impact
11. 37:25 – Transition to Long Jumping
12. 40:27 – Final Thoughts and Future Aspirations

Optimising Human Performance delivers evidence-based insights for professionals in high-stress, high-stakes environments. Subscribe for more inspiring stories and actionable strategies.

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.

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Fuel Like a Pro: Inside the Science of Endurance Nutrition with the former lead performance nutritionist for Team INEOS’s pro cycling.

Martin & JP talk to Professor Javier Gonzalez about food and how we can use it to get the most out of our bodies. They discuss dietary strategies that make a real difference to performance, the science behind popular diets, and the importance of finding the right balance in high-stress, high-performance environments.

• Guest: Professor Javier Gonzalez, Professor of Nutrition and Metabolism, University of Bath, UK. Consultant to sports teams and industry, leading research on how we fuel, burn, and store energy.
• Hosts: Martin Jones & Jonpaul Nevin (ophp.co.uk)
• Produced & Edited by: Bess Manley
• 
  

• Centre for Nutrition, Exercise & Metabolism, University of Bath
• Javier on LinkedIn
• Javier on X (Twitter)
• Javier on Google Scholar

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share, and review. For feedback, guest suggestions, or topics you'd love us to cover, email [email protected] or connect with us on LinkedIn.

• 02:45 Fueling Strategies for Endurance Events
• 05:23 Low Carb Diets and Exercise Performance
• 07:27 High Carb Diets and Long-Term Health
• 08:22 Personalized Nutrition for Unpredictable Events
• 09:48 Carbohydrate Types and Performance
• 17:12 Professional Cycling Nutrition Insights
• 23:02 Hydration Strategies for Different Conditions
• 24:05 Nutritional Periodization: Balancing Carbs and Fats
• 25:09 Micronutrient Preloading and Supplementation
• 26:31 Supplements for Performance Enhancement
• 28:09 Fasted Training: Benefits and Misconceptions
• 30:45 Dietary Adjustments for Optimal Adaptation
• 37:17 Continuous Glucose Monitoring in Training
• 40:39 Emerging Technologies in Sports Nutrition
• 41:46 Ketogenic Diets and Ketone Supplements
• 44:05 Future Directions in Nutritional Science
• 46:04 Final Thoughts and Contact Information

• Carbohydrates are critical for high-intensity and unpredictable endurance events.
• Personalization is key: body size, habitual diet, and environment all matter.
• Practice your nutrition strategy in training, not just on race day.
• Supplements like creatine and caffeine have strong evidence; not all trendy products deliver.
• New advances are making nutrition more personalized than ever before.

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.