Derek Sorensen is a Certified Mental Performance Coach (CMPC) and YouTuber who creates psychology-based short films exploring performance, identity, and human behavior. In this conversation we unpack why there is no single right way to pursue excellence, why so many performance systems fail when they promise one universal answer, and how environment and culture quietly shape who we become. We discuss value-driven behavior, why self-help formulas often miss the point, and how high performance is far more complex and personal than most people are led to believe.

The discussion moves into comfort zones, fear, and psychological growth, examining why familiarity feels safe even when it holds us back. Using real examples from sport, training, and phobias, we explore how discomfort fuels development, why gradual exposure matters more than forced change, and how environment can either support or sabotage progress. We finish with the idea of a punk rock mentality, thinking differently on purpose, embracing being out of sync with the average, and why owning your own process may be the most powerful psychological edge there is.

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Get in contact below:

YouTube: ⁠⁠⁠⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠⁠⁠⁠

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Find Derek below:

LinkedIn: https://www.linkedin.com/in/derek76sorensen/

YouTube: Derek Sorensen Performance - YouTube

Website: https://www.dereksorensenperformance.com/

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Timestamps:

(00:00) Understanding Average Thinking and Behavior

(07:31) Breaking the Cycle of Average Thinking

(14:25) The Mundanity of Excellence

(21:31) Navigating Skill Development and Motivation

(28:51) The Beauty of Being Average

(31:21) Redefining Excellence

(34:23) Happiness vs. Striving for Excellence

(36:56) The Complexity of Psychological Research

(43:09) Nature vs. Nurture in Performance

(49:20) The Impact of Environment on Personal Growth

(54:55) Comfort Zones and Personal Development

(01:00:31) The Journey of Squatting and Personal Limits

(01:02:53) Understanding Comfort Zones and Discomfort

(01:05:11) Overcoming Fears: The Role of Exposure

(01:11:51) The Punk Rock Mentality in Performance

(01:24:06) Blending Film and Psychology for Performance Enhancement

It’s just me today, reflecting on January and the key learnings I took from the podcast this month. I break down insights from six different guests across mindset, health, performance, nutrition, and medicine, and explain why doing a monthly recap helps me stay accountable and actually apply what I’m learning instead of just consuming conversations.

I also reflect on my own journey with the podcast and what I’m enjoying more now. This episode is about growth, curiosity, and continuing to learn from different people and perspectives.

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Get in contact below:

YouTube: ⁠⁠⁠⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

(0:00) Introduction and Purpose

(2:14) Guest Learnings: Luke Staton

(12:04) Guest Learnings: Graham Betchart

(23:41) Guest Learnings: Dr. Julia Jones

(39:09) Guest Learnings: Paul Clark

(46:20) Guest Learnings: Felipe Ribeiro

(51:04) Guest Learnings: John Tregoning

(58:49) Technical Learnings and Reflections

(01:06:32) Conclusion and Future Plans

John Tregoning is a Professor of Vaccine Immunology at Imperial College London discussing how the immune system works, what vaccines actually contain, and why so many health myths persist. We explore flu and COVID vaccines, side effects versus real-world risk, fertility and autism claims, and how misinformation spreads during periods of fear and uncertainty. John explains why the speed of COVID vaccine development was not unsafe, how risk should be properly balanced, and why trusted sources matter more than viral headlines.

The conversation also dives into cancer, aging, and long-term health. We discuss what cancer actually is, why diagnosis rates are rising, the importance of early detection and screening, and why many people delay getting checked. John shares his personal experience with skin cancer, the psychology of health avoidance, prevention strategies, hearing loss and dementia risk, lifestyle factors that improve longevity, and why doing more of what you enjoy with people you love may be one of the most powerful health tools we have.

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Get in contact below:

YouTube: ⁠⁠⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠⁠⁠

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Find John below:

LinkedIn:⁠ https://www.linkedin.com/in/john-tregoning/

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Timestamps:

(00:00) The Quest for Immortality

(03:08) Understanding Mortality and Aging

(06:03) The Impact of Life Experiences on Perception of Age

(09:05) The Future of Medicine and Disease

(11:58) Non-Infectious vs Infectious Diseases

(14:57) The Role of Genetics in Health

(17:59) Lifestyle Choices for Longevity

(21:01) The Importance of Exercise

(24:00) The Dangers of Smoking and Vaping

(26:59) Alcohol Consumption and Health Risks

(33:21) Cultural Attitudes Towards Drinking

(36:02) The Importance of Social Connections

(42:51) The Role of Vaccination in Health

(57:33) Understanding Cancer and Early Detection

Felipe Ribeiro is a sports nutrition researcher and registered dietitian exploring what supplements actually do and why so many athletes and non athletes misunderstand their role. He explains how the supplement industry has grown into a multi billion dollar space, why a food first approach is still the foundation of health and performance, and how supplements like creatine, caffeine, and nitrates should be used strategically rather than as quick fixes. This episode breaks down evidence based supplementation, sports nutrition principles, and how endurance athletes can improve performance and recovery without falling for hype.

We discuss how creatine supports performance and brain health, the role of caffeine in reducing fatigue and improving focus, and how nitrate supplementation can enhance blood flow and efficiency in endurance sport. Felipe also explores the muscle brain connection, myokines, ATP production, and emerging research linking creatine to cognitive function and mental health. The conversation highlights how genetics, training load, and lifestyle factors influence supplement effectiveness, and why long term progress depends on smart fueling, quality training, and consistent recovery.

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Get in contact below:

YouTube: ⁠⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠⁠

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Find Felipe below:

LinkedIn:https://www.linkedin.com/in/feliperibeironutri/

Instagram:https://www.instagram.com/feliperibeironutri

Podcast:https://open.spotify.com/show/5JKX1dRHZ2mgsu5gIttk8g?si=744a3df921044a07

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Timestamps:

(00:00) The Rise of Supplementation in Sports

(03:08) Understanding Supplementation for Endurance Athletes

(06:03) The Role of Creatine in Performance and Recovery

(10:08) Exploring the Muscle-Brain Axis and Myokines

(14:51) Creatine and Brain Health: Recent Findings

(19:59) The Impact of Creatine on Insulin and Metabolism

(24:56) Nitrate: A New Player in Sports Supplementation

(30:06) Caffeine: Benefits and Considerations for Athletes

(34:53) The Importance of Food vs. Supplements

(50:11) Final Thoughts on Supplementation Strategies

Paul Clarke is a leadership specialist exploring why retention struggles persist in grassroots sport. He breaks down how coaching skills collapse under pressure, why traditional coach education doesn’t translate into real-world results, and how gaps in leadership, emotional intelligence, and relationship management drive both coaches and players away. Paul also reflects on the challenges of building a career in sport, the limited opportunities in Ireland and beyond, and whyeven university degrees in sports science or coaching often leave graduates underprepared for the realities of the field.

We discuss how coach education could evolve through mentorship, communities of practice, and personalised learning rather than relying on outdated classroom models. Paul explores the importance of learning how to learn, navigating career pathways, challenging conventions, and the role of community in sustaining sport. The conversation highlights how developing leadership skills, understanding the pressures of the job, and investing in continuous improvement can make the sport experience better for coaches, players, and volunteers alike.

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Get in contact below:

YouTube: ⁠⁠⁠⁠Richie O'Brien - YouTube⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/richieobrienx/⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠⁠⁠⁠

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Find Paul below:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/theleaders.coach⁠⁠

LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/paulclarkeperform⁠⁠

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Timestamps:

(00:00) Introduction and Returning to the Podcast

(01:06) Christmas Traditions: Spain vs. Ireland(04:14) Quality of Life in Spain

(06:36) Daily Habits and Lifestyle Changes(11:24) Cultural Identity and Pride

(16:45) Challenges Facing Ireland

(20:02) Entrepreneurship and Education in Ireland

(33:28) The Role of Dialogue in Coaching

(34:57) The Flaws in Modern Education Systems

(40:16) The Importance of Emotional Intelligence in Coaching

(44:33) Experiential Learning vs. Theoretical Knowledge

(51:03) Connecting with Players: The Heart of Coaching(56:06) Developing Problem Solvers in Young Athletes

(01:00:11) The Need for Community in Sports Coaching (01:05:32) The Limitations of Traditional Coaching Education

(01:08:44) The Need for Tailored Learning Plans

(01:10:09) Informal Mentorship and Its Shortcomings

(01:12:20) The Cycle of Coaching Practices(01:17:57) The Reality of a Career in Sports

(01:21:36) The Challenges of Grassroots Coaching

(01:25:22) The Need for Cultural Change in Sports Organizations

(01:29:11) The Importance of Challenging Conversations inCoaching

(01:36:21) Introduction to Coaching Challenges

(01:37:03) Identifying Competency Gaps in Coaching

(01:39:17) Managing Relationships and Pressure(01:41:38) The Importance of Emotional Intelligence

(01:43:06) Evolving Coach Education Models

(01:46:42) The Role of Community in Retention

(01:50:43) Jumping into Leadership: Are You Ready?

(01:53:08) Reflections on Learning and Growth

Dr Julia Jones is a neuroscientist and health researcher exploring why most health and fitness advice fails to create lasting change. She breaks down how habits are actually wired in the brain, why motivation and quick fixes don’t work, and why the popular idea of 28-day habits is misleading. Julia explains the neuroscience of long-term behaviour change, the role of accountability and human connection, and why simplifying your approach is the key to building habits that stick.

We also discuss New Year’s resolutions, social media’s impact on health culture, and why the wellness industry is built around short-term results rather than lifelong outcomes. Julia reflects on staying aligned with purpose instead of chasing attention, playing the long game with health, and how small, consistent behaviours protect your future self, even if the rewards aren’t immediate.

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Get in contact below:

YouTube: ⁠Richie O'Brien - YouTube⁠

Instagram: ⁠⁠⁠https://www.instagram.com/richieobrienx/⁠

⁠⁠⁠⁠TikTok: ⁠⁠⁠https://www.tiktok.com/@richieobrienx⁠

⁠⁠⁠⁠LinkedIn: ⁠⁠⁠https://www.linkedin.com/in/richieobrienx/⁠⁠

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Find Julia below:

Website: ⁠https://www.drjuliajones.com/

LinkedIn: https://www.linkedin.com/in/juliajonesuk/

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Timestamps:

(00:00) The Health and Fitness Paradox

(04:50) The Flaws in Fitness Recommendations

(10:13) The Importance of Habit Formation

(14:54) The Role of Sleep in Health

(20:05) The Impact of Small Changes

(24:49) The Experiment: A Year of Habit Changes

(29:53) The Key to Long-Term Behavior Change

(40:45) Building Human Connections in Health Tech

(41:08) The Complexity of Modern Life

(42:42) Overwhelmed by Technology

(44:15) The Impact of Stress on Health

(45:48) Social Connections in a Digital Age

(48:24) Personal Motivations Behind Health Initiatives

(49:52) The Challenge of Balancing Work and Social Life

(51:59) The Shift Towards Authenticity in Communication

(54:43) The Pressure of Content Creation

(56:32) The Environmental Impact of Digital Content

(01:01:31) Navigating the Content Saturation Crisis

(01:11:12) The Journey of Healthy Nations

(01:12:21) Evolving Interests and Podcasting Dynamics

(01:14:35) The Shift from Content Creation to Genuine Conversations

(01:15:57) The Power of Authenticity in Social Media

(01:18:41) The Value of Sharing Knowledge Freely

(01:20:22) The Dangers of Celebrity Culture in Health

(01:23:10) The Slow Change in Health and Fitness Models

(01:25:34) Understanding Habit Formation in the Brain

(01:31:29) The Importance of Replacing Habits

(01:34:29) New Year’s Resolutions: A Fresh Start or a Trap?

(01:40:37) Simplifying Health for Long-Term Success

Graham Betchart is a mental performance coach working across elite sport, business, and personal development. Graham explores why so many people struggle to stay present and how simple mental skills can dramatically improve performance and wellbeing. He shares practical tools such as breathwork, palms down, and his Trust Acceptance Presence framework, explaining how focusing on what you can control unlocks flow under pressure.

Graham reflects on identity, ambition, and self worth, and why tying who you are to results or outcomes leads to stress and burnout. He discusses why presence matters more than success, how mental training should be treated like physical training, and why these skills should be taught early. He also shares how creativity and music can reinforce mindset, and why real peak performance is found not only in sport, but in everyday moments of human resilience

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Get in contact below:

YouTube: Richie O'Brien - YouTube

Instagram: ⁠⁠https://www.instagram.com/richieobrienx/

⁠⁠TikTok: ⁠⁠https://www.tiktok.com/@richieobrienx

⁠⁠LinkedIn: ⁠⁠https://www.linkedin.com/in/richieobrienx/⁠

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Find Graham's socials below:

Instagram: https://www.instagram.com/grahamtheguide

LinkedIn: https://www.linkedin.com/in/grahambetchart/

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Timestamps:

(00:00) The Journey to Mental Performance Coaching

(03:06) Breathwork and Presence Techniques

(06:01) The Importance of Focus and Control

(08:52) The Role of Acceptance in Performance

(11:49) The Impact of Social Media on Mental Health

(15:08) The TAP Method: Trust, Acceptance, Presence

(17:52) The Future of Mental Coaching in Sports

(21:02) Living in the Present Moment

(25:00) The Power of Presence

(28:11) Teaching Mindfulness in Schools

(30:00) The Role of Identity in Sports

(34:57) Music as a Mindset Tool

(40:05) Creative Approaches to Mental Training

(46:04) The Pinnacle of Performance: Childbirth

Luke Staton is a public speaker and former professional footballer. Luke opens up about the identity shift that shaped his journey from being known as “Luke the footballer” to rediscovering who he was beyond the title. He shares the real moments that defined his transition, from losing the career he built his entire identity around, to returning home, working manual jobs, and confronting the loneliness and self-doubt that followed. Luke reflects on how failure, loss, and uncertainty forced him to build a personal philosophy rooted in who he is, not what he does.

Luke discusses identity, ambition, and resilience, exploring why self-worth can never be tied to status, success, or outcomes. He opens up about the power of kindness, empathy, and connection, the importance of asking where people are going rather than judging where they are, and how support at the right moment can change everything. He also reflects on pursuing “disillusioned” dreams, turning long-shot visions into reality through belief and action, and why wisdom, inspiration, and human connection are the foundations of a meaningful life.

Get in contact below:

YouTube Podcast: Behind The Team - YouTube

Instagram: ⁠⁠https://www.instagram.com/richieobrienx/⁠⁠

TikTok: ⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠

LinkedIn: ⁠⁠https://www.linkedin.com/in/richieobrienx/

⁠Find Luke's socials below:

Instagram: https://www.instagram.com/lukestaton1

LinkedIn: https://www.linkedin.com/in/luke-staton-52471619/

Timestamps:

(00:00) The Drive to Help Others

(03:00) The Power of Connection

(05:48) Transformative Conversations

(08:55) Authenticity in Podcasting

(11:46) The Importance of Meaningful Connections

(14:45) The Pursuit of Growth

(18:05) The Journey Over the Destination

(20:59) The Value of Kindness

(23:52) The Transactional Nature of Society

(27:02) Redefining Success

(29:48) The Meaning Behind Wealth

(33:05) Conditioning and Aspirations

(37:45) The Importance of Character Over Grades

(39:12) Finding Inspiration in Others

(41:56) The Power of Energy and Connection

(44:09) Learning from Life Experiences

(45:58) The Drive for Financial Freedom

(49:18) Pursuing Extraordinary Goals

(52:37) The Impact of Conversations

(57:31) Creating Opportunities Through Interaction

(59:59) Luck vs. Effort in Achieving Goals

(01:05:26) Overcoming Setbacks and Embracing Accountability

(01:11:53) Overcoming Self-Sabotage and Embracing Change

(01:16:15) The Identity Crisis of a Former Athlete

(01:20:29) The Impact of Failure on Personal Growth

(01:24:38) The Importance of Kindness and Empathy

(01:29:04) Understanding the Stories Behind People's Lives

(01:36:20) Navigating Disillusionment and Ambition

(01:41:07) The Value of Wisdom, Inspiration, and Connection

It's just me today. Reflecting on my 2025! In this podcast episode, I discuss my journey of starting a podcast, the challenges I faced along the way, and the lessons I’ve learned throughout the process. I emphasise the importance of continuous learning, what motivated me to start the podcast, and how I strive to balance storytelling with expert insights.

I share my experiences with reaching out to guests, developing my interview techniques, and experimenting with social media strategies, while also outlining my future goals for the podcast. (btw apologies for the poor audio quality, and i swear i don't always look that angry haha!)

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Watch and subscribe to my YouTube here: https://www.youtube.com/@behindtheteam-

Get in contact below:

Instagram: ⁠⁠https://www.instagram.com/richieobrienx/⁠⁠

TikTok: ⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠

LinkedIn: ⁠⁠https://www.linkedin.com/in/richieobrienx/⁠

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Timestamps:

(00:00) Introduction to the Podcast Journey

(01:14) Motivation Behind Starting the Podcast

(04:22) Challenges and Learning Experiences

(07:25) Reflections on College and Learning

(10:29) The Importance of Continuous Learning

(13:14) Podcasting as a Learning Platform

(16:25) Balancing Storytelling and Expert Insights

(18:49) Goals for Future Episodes

(22:01) Mistakes and Lessons Learned

(24:57) Improving Interview Techniques

(28:08) Final Thoughts and Future Aspirations

(31:20) The Purpose of Podcasting

(41:47) Improving Podcasting Skills

(52:43) Effective Outreach Strategies

(58:01) Looking Ahead: Goals for 2026

In this episode, three-time Olympic gold medalist Leah Amico reveals the mindset and identity work that shaped her journey from college standout to Team USA legend. She shares the real moments that defined her career, from facing one of the best pitchers in the world as an unknown freshman, to embracing a new position with a champion’s mindset, to learning how perspective and self-talk can completely change how you handle pressure.

Leah discusses comparison, confidence, and why your value can never be tied to outcomes, highlighting how authenticity, vulnerability, and knowing who you are become superpowers in sport and in life. She also opens up about the personal side of competing at the highest level, including becoming a mother between Olympics, learning to juggle priorities, and staying grounded while chasing excellence. She reflects on faith, intrinsic motivation, building resilience, and the lifelong process of becoming the best version of yourself, not who others expect you to be.

Timestamps:

(00:00) Introduction to Softball and Olympic Experience

(01:22) Identity Beyond Medals: Leah's Perspective

(04:25) Understanding Softball: The Game Explained

(07:22) The Journey to the Olympics: Leah's Path

(10:16) Maturity and Leadership: Evolution Through Medals

(13:24) Defining Success: Personal vs. Societal Standards

(15:35) Intangibles of an Olympian: Work Ethic and Mindset

(18:54) The Gold Standard Mindset: Keys to Success

(21:51) Preparation and Team Dynamics: Winning Strategies

(24:45) Overcoming Pressure: Mental Strategies for Big Moments

(27:29) Learning from Failure: Growth Through Adversity

(30:34) Reflection and Growth: The Importance of Self-Assessment

(32:12) Performance and Emotional Control

(36:27) Mindset Shifts and Pressure Management

(41:44) The Impact of Motherhood on Performance

(46:51) Identity Beyond Achievements

(51:30) Overcoming Comparison and Self-Doubt

(55:02) Authenticity in a Comparative World

(57:12) Vulnerability and Confidence

(59:49) Lessons from Olympic Experiences

(01:01:46) Future Aspirations and Goals

Find Leah:

Instagram: https://www.instagram.com/leah20usa

LinkedIn: https://www.linkedin.com/in/leah-amico-oly-7734531a6/

Find Richie:

YouTube: https://www.youtube.com/@richieobrienx/

Instagram: ⁠⁠https://www.instagram.com/richieobrienx/

⁠⁠TikTok: ⁠⁠https://www.tiktok.com/@richieobrienx⁠⁠

LinkedIn: ⁠⁠https://www.linkedin.com/in/richieobrienx/⁠