Andrew shares one of his performance strategies for managing energy during intense periods. Recently, he delivered 4 keynotes in just 24 hours — over 2,000 people, 4 industries, 3 states. That kind of schedule can leave most people feeling flat, scattered, and completely drained. 

But there’s a simple performance lever Andrew uses to recover between high-pressure moments — and you can use it too. Hear how to micro-dose recovery so you stay sharp, focused, and ready for what’s next. 

If you’ve got a high-intensity period coming up — whether it’s work, travel, or life — we highly recommend checking out the full episode, where Andrew unpacks 4 more performance levers to help you perform under pressure. 

As Archilochus famously said, ‘We don’t rise to the occasion. We fall to our level of preparation.’ 

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Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

What do champion surfers, Olympians, and Hollywood actors have in common? They turn to Nam Baldwin when the pressure is on.

From coaching pro-surfer Mick Fanning to Olympian Jess Fox on her path to gold, Nam shares the tools anyone can use to reset their body and mind, enter flow state on demand, and turn trauma into growth.

This is a rare look behind the curtain of the coach trusted by champions. Whether you’re chasing gold medals, boardroom breakthroughs, or simply more calm in everyday life — this conversation is full of practical wisdom you can apply right now.

In this episode, Andrew and Nam talk about:

00:10 Nam’s origin story - from growing up in South Africa, learning breathwork from a gardener, to teaching elite athletes how to breathe.
06:15 How to face and unpack trauma, and turn life’s hardest moments into meaning.
12:15 Nam’s ability to reset his mind and body instantly — and how you can do it too.
17:55 Why calmness is the foundation of high performance, from freediving to everyday life.
23:15 The secret to entering a flow state — and why playfulness unlocks it.
29:20 Helping Mick Fanning mentally recover from a shark attack… and win the next year.
34:50 Training actors who couldn’t swim to film underwater scenes.
38:20 Working with Olympian Jess Fox: “try easier,” stay calm, and win gold.
44:40 Why success should be a by-product of your work — not the end goal.
50:40 Using ChatGPT to design a 90-day journaling challenge during injury recovery.
52:35 Teaching breathwork and resilience to corporate leaders.
55:00 Nam's question for Andrew.

Read Nam's LinkedIn post: https://shorturl.at/1OX81
Read the article with Jess Fox: https://shorturl.at/hJKtG
Visit Nam's website: https://www.nambaldwin.com/
Visit Hupo's website: https://hupo.com.au/

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

What does it take to be a good coach? What about one of the most successful coaches in Australian history? 

I asked former Australian netball coach, Lisa Alexander, about the coaching philosophies she implemented at the Netball Diamonds that led to her success. 

Lisa also talks about how being consistent, coaching the person first, then athlete, and having a bit of an ego are all very important parts of being a successful coach.

Listen to the full interview episode at #142.

You can find Lisa at the TGI website: https://tgisport.com.au/talent/lisa-alexander/
Or the Celebrity Speakers website: https://www.celebrityspeakers.com.au/speakers/lisa-alexander/
Connect with Lisa on LinkedIn: https://www.linkedin.com/in/lisa-alexander-am-a83bb378/?originalSubdomain=au

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

What does a day in the life of a high performing leader look like? And how does it compare to the structured routines of elite athletes?

Listen to Andrew May present to over 1,000 people at a large leadership conference, sharing lessons from working with world-class teams and corporate leaders, and exploring the fine balance between stress and recovery. You'll also hear from Commbank CEO Matt Comyn on managing energy how leadership capacity provides a competitive advantage.

This is your practical and inspiring guide to performing at your best, without burning out.

In this episode Andrew talks about:

4:00 Andrew’s background and the teams he’s worked with

6:00 Challenges for AWS leaders & the 5 pillars of leadership capacity

9:20 Balancing stress and recovery + micro recovery breaks

12:50 Strategic recovery explained + live heart rate demo

16:00 Athlete’s day vs corporate worker’s day

18:00 HO the 'Recharge on the Run' with practical, science-backed strategies to shift state in 30 seconds 

22:35 Grounding for mood regulation + a client’s breakthrough

26:00 A new corporate day & Matt Comyn’s energy strategies

28:15 Mindfulness microdoses throughout the day

33:15 Lessons from keynote participants

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

You can’t control when the alarm will sound — but you can control how prepared your mind is when it does. In this bite size from episode 111, Firefighter and Station Officer Sam Monaghan breaks down the critical role of frontloading mental skills — training your mindset in calm environments so you're ready when high-stakes moments hit. 

Sam shares how lessons from finance, risk management, and years on the frontline have shaped his ability to stay composed under pressure. Whether you're fighting fires, leading teams, or navigating personal challenges — frontloading is the key to performance when it matters most.

Follow Sam on LinkedIn: https://www.linkedin.com/in/sam-monaghan-1a68b1207/?originalSubdomain=au
Find the resources mentioned in this podcast: https://shorturl.at/j0BFH

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Forget overnight fame - this is about the real, hard work no one talks about.

Craig Harper - one of Australia’s leading experts in high performance - pulls back the curtain on why patience and persistence always beat raw talent. 

If you’ve ever felt stuck chasing elusive success or measuring yourself by someone else’s standards, this one’s for you. You’ll learn how to define success on your own terms, why motivation isn’t the magic bullet, and how admitting what you don’t know can be your greatest strength. This isn’t about quick wins. It’s about grit, resilience, and showing up every day - even when it feels like nothing’s happening.

If you’re ready to stop chasing shortcuts and start building something real, hit play.

In this episode, Andrew and Craig discuss:

00:45 Why success is a long game—and why going viral means nothing.
3:30 The teenage shift that changed Craig’s life (and why motivation fades).
10:40 Why attention is the currency of 2025—and how short focus kills success.
18:40 Craig’s evolving definition of success—and why yours should differ.
22:50 Rethinking age—and staying sharp well into your 60s.
27:45 Why changing your identity starts with admitting you don’t know how.
35:25 Aligning your life with your core values.
40:05 How Craig’s wins have impacted strangers he’s never met.
45:00 The hidden B-side of failure—and the intrinsic fuel to keep going.
49:05 The fine line between quitting and walking away.
53:35 Why selfishness doesn’t work—and why love matters most.

You can find Craig at his website:https://craigharper.net/
At his Instagram: https://www.instagram.com/craiganthonyharper/
Listen to The You Project:https://podcasts.apple.com/au/podcast/the-you-project/id1342430567

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Share your story! We invite listeners of the podcast to share how they've applied the concepts, strategies, and lessons from our podcast to their everyday lives. Whether you’re enhancing productivity, improving decision-making, or fostering better relationships, we want to hear how Performance Intelligence (PQ) has impacted you.

Join us as we explore these inspiring real-world applications and celebrate the transformative power of PQ in action!

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

When Andrew wrote MatchFit, it was during one of the toughest seasons of his life. Fast forward to today, the core principles still hold - but the way we apply them has transformed. From adding resistance training to redefining recovery and mental performance, this episode dives into what’s changed and what still matters most.

Andrew May and co-author Dr Tom Buckley share the latest insights on longevity, mental skills, and why simplifying health might be the smartest move you ever make.

In this episode, you'll hear:

1:45 The backstory of the MatchFit philosophy 

3:30 Rolling through the decades and how that effects your health

11:00 Lever 1: Why any amount of exercise is better than none at all
13:00 Why resistance training is the fountain of youth

19:10 Lever 2: Nutrition is the most contentious topic, the importance of eating healthy fats, and how your diet can affect your gut health

21:50 Lever 3: The recovery rocket, presenting it to the Wallabies, and adding mental skills into your recovery process

26:50 Lever 4: Andrew's 12 essential mental skills model

33:20 Lever 5: Why connecting with each other was so important during COVID and the scientific research to back it

41:10 Lever 6: Why people have forgotten about play

45:55 What Dr Tom has done differently since publishing MatchFit and how it has changed Andrew’s way of living

50:55 Reflections and new book ideas

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WIN 1 of 3 SIGNED COPIES OF MATCHFIT!
Follow these easy steps:

1. Leave a Review: Share your thoughts about the podcast on your app.
2. Leave a Comment on our Socials: Use the secret word revealed in this episode in a comment on any latest post on our socials!

We will choose 3 winners randomly and reach out to them directly by 15 August 2025. Keep an eye out for a DM from us!

Andrew's Linkedin: https://www.linkedin.com/in/andrewmay2/
Andrew's Instagram: https://www.instagram.com/andrewmay/
Podcast Instagram: https://www.instagram.com/performanceintelligencepodcast/

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Buy your copy of MatchFit: https://www.booktopia.com.au/matchfit-andrew-may/book/9781922267030.html
Listen to the episode on gut microbiome: https://performanceintelligence.transistor.fm/episodes/131-dr-tom-gut-microbiome
Listen to the episode with Shona Halson: https://performanceintelligence.transistor.fm/episodes/145-shona-halson
Download the 12 Essential Mental Skills Model: https://performanceintelligence.com/wp-content/uploads/2025/08/12-essential.jpg

Download the Recovery Rocket Model:https://performanceintelligence.com/wp-content/uploads/2025/08/Recovery-Rocket.jpg

Download the Rolling Through The Decades Model:https://performanceintelligence.com/wp-content/uploads/2025/08/Rolling-Through-Decades-scaled.jpg

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Discover why we know more about left-handedness than women's health, and how this shocking research gap is impacting longevity science. Dr Sarah McKay reveals the urgent need for a community-driven approach to unlock the secrets of longer, healthier lives.

Listen to the full interview with Dr Sarah on episode #90: https://performanceintelligence.com/90-the-neuroscience-of-brain-development-strategic-napping-and-surprising-tips-on-how-to-keep-your-brain-healthy-as-you-age-dr-sarah-mckay/

Find the resources mentioned in the podcast here: https://shorturl.at/lqT18

You can find Dr Sarah at her Website: https://drsarahmckay.com/
At her Instagram: https://www.instagram.com/drsarahmckay/
Or at her LinkedIn: https://www.linkedin.com/in/sarahmmckay/ 

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Sleep isn’t just rest; it’s a game changer for your performance, productivity, and well-being. Sleep Expert, Olivia Arrezzolo, shares how small changes in your sleep routine can have massive ripple effects. 

From busting the myth of “catching up” on lost sleep to creating a bedtime ritual that actually works, Olivia shares actionable tips to upgrade your nights. Plus, discover the curious world of sleep tourism and how hotels are now designing better sleep experiences. If you’ve ever wondered how tech affects your shut-eye or whether supplements really help, this episode will guide you through the science and practical hacks you can start tonight.

In this episode, Andrew and Olivia discuss:

00:50 How to use sleep as a weapon for performance, the snowballing effects of having a good sleep plan and why Olivia got into the field of sleep science and coaching.

5:10 People don’t understand how easy it can be to get better sleep, we can’t catch up on missed sleep and getting 7-8 hours of sleep a night can improve your business performance buy 2.4x.

10:55 Have a proper bedtime routine to maximise your sleep, not having enough sleep can be the equivalent of having a .05 blood alcohol level and having an alarm clock next to your bed instead of your phone.

17:45 What is sleep tourism, how Olivia has helped hotels optimise their sleep experience for their guests and how you can put together a sleep kit to use when you travel.

25:50 Why you need to cut technology out of your sleep habits, some of the natural supplements you can take to help your sleep and why melatonin might not be the healthiest option for you or you children with sleep problems.

35:00 A lack of sleep can lead to some severe cognitive impairments, Andrew’s biggest advice for an aspiring entrepreneur and where you can find Olivia.

Learn more about Olivia and her work: https://oliviaarezzolo.com.au/
View Olivia's sleep kit: https://performanceintelligence.com/wp-content/uploads/2025/07/sleep-kit.png

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.