In this episode, Rachael Jennings dives into the science and truth behind creatine, one of the most effective and misunderstood supplements in fitness and health. She explains what creatine is, how it naturally supports energy production and muscle performance, and why it’s backed by decades of research.

Rachael also tackles common myths about weight gain, safety, and who should take it, while highlighting its growing role in cognitive function and healthy aging. From ideal dosage and hydration tips to choosing a high-quality supplement, this episode is your clear guide to understanding how creatine can boost both body and mind.

Timestamps:

(00:00) Understanding Creatine: The Basics

(03:02) The Benefits of Creatine: Beyond Muscle Growth

(05:46) Creatine for All: Safety and Dosage

(08:57) Creatine vs. Protein: Key Differences

(12:01) Optimal Dosage and Timing for Creatine

(14:11) Mixing and Consuming Creatine: Best Practices

(17:18) The Importance of Consistency in Creatine Use

(20:09) Addressing Common Concerns: Bloating and Weight Gain

(31:59) Understanding Weight Gain and Muscle Mass

(36:49) Debunking Myths: Creatine and Kidney Health

(41:16) Creatine Overdose: Myths and Realities

(45:17) Cognitive Benefits of Creatine

(50:46) Timeframe for Results: How Long to See Changes

(54:32) Choosing the Right Creatine Supplement

(58:37) Addressing Hair Loss Myths

(01:03:18) Hydration and Creatine: The Importance of Water

(01:07:06) Exploring the Impact of Creatine on Aging and Brain Health

(01:12:49) Common Misconceptions About Creatine Use

(01:15:09) Finding Personal Motivation for Health Supplements

(01:20:07) Debunking Myths Surrounding Creatine

(01:26:06) The Origin Story of Creatine and Its Evolution

(01:30:59) The Vision Behind Jenerise and Future Aspirations

Find Rachael:

LinkedIn: https://www.linkedin.com/in/rachael-jennings-007ba1145/overlay/about-this-profile/?lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base%3BvLEcMxdIRUie%2By3rNtSHGA%3D%3D

Instagram: https://www.instagram.com/creatineog?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Find Richie:

YouTube: ⁠⁠Behind The Team - YouTube

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

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

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

In this episode, Henry Fieldman opens up about his extraordinary journey as a world-class coxswain in rowing, from steering Olympic crews to making history as the first cox to win medals in both men’s and women’s events. Henry shares what it takes to lead from the seat no one sees, diving deep into leadership, trust, and the psychology of high performance.

He reflects on the highs and lows of competing at the Olympic level, the hidden cost of burnout, and the complex challenge of transitioning from elite sport to life beyond the boat. Now in his new role at McLaren Racing, Henry reveals how lessons from rowing, teamwork, communication, and culture, translate into the world of motorsport and business.

Timestamps:

(00:00) Breaking Barriers in Rowing History

(02:07) The Unique Role of a Coxswain

(04:38) Journey to the Olympics: From Novice to Competitor

(09:22) The Olympic Mindset: Transitioning to High Performance

(12:59) Redefining Success: Beyond Medals

(15:52) The Challenge of Identity: Winning vs. Self-Worth

(19:27) Reflections on the Tokyo Olympics

(23:58) Navigating Burnout: Signs and Solutions

(31:07) New Beginnings: Transitioning to the Women's Team

(32:41) Understanding Gender Dynamics in Team Sports

(35:52) Mindset Shifts: From Tokyo to Paris 2024

(40:01) Transitioning from Athlete to Professional

(42:11) Role of a High Performance Program Specialist

(44:01) Transferring Skills from Rowing to Racing

(45:42) Defining Team Culture and High Performance

(51:09) Navigating Team Dynamics and Ego Management

Find Henry:

LinkedIn: https://www.linkedin.com/in/henry-fieldman/

Instagram: https://www.instagram.com/henryfieldman?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Find Richie:

YouTube: Behind The Team - YouTube

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

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

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

In this episode, Oliver Hoskins talks about his journey through professional rugby, from playing for the Wallabies to his time with London Irish. He shares the real story behind the game, including the self-doubt, sacrifices, and challenges that come with chasing success. Oliver opens up about how moving to the UK shaped him both as a player and as a person.

Now retired, Oliver reflects on life after rugby and how the lessons he learned on the field, teamwork, resilience, and mindset, help him in business and everyday life. He also speaks honestly about mental health, finding purpose beyond sport, and why being vulnerable and authentic matters more than ever in today’s rugby culture.

Timestamps:

(00:00) The Journey to Success

(01:31) Sacrifices and Commitment in Rugby

(04:38) Early Dreams and Naivety in Professional Sports

(07:40) Confronting Self-Doubt in Professional Rugby

(10:44) The Dream of Playing for the Force

(13:27) The Decision to Move to the UK

(16:50) Adapting to a New Rugby Environment

(19:47) The Impact of London Irish on Personal Growth

(33:40) Facing the Reality of Administration

(39:42) Lessons Learned from a Devastating Experience

(46:31) The Joy of Representing the Wallabies

(50:43) The Debate on Player Eligibility

(56:28) A Full Circle Moment with the Force

(01:04:38) Emotional Reflections on Retirement

(01:06:39) Navigating Emotions in Rugby

(01:08:33) The Importance of Vulnerability in Rugby

(01:09:32) Tradition vs. Authenticity in Rugby(01:12:49) Mental Health Support in Rugby

(01:16:27) Transitioning from Rugby to Business

(01:19:50) Life After Rugby: Finding Purpose

(01:23:38) Skills Transfer from Rugby to Business

(01:28:39) Key Takeaways from a Rugby Career

(01:30:41) Pride in Personal Journey(01:35:42) Future Aspirations and Reflections

Find Oliver:

LinkedIn: https://www.linkedin.com/in/oliver-hoskins-a52519227/

Instagram: https://www.instagram.com/omdhoskins?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Find Richie:

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

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

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

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

In this episode, Damian McGrath shares powerful insights on achieving success through effective communication, cultural adaptation, and authentic leadership. He explores what it means to be fluent in success, understanding different cultures, leading with empathy, and adapting communication styles to build stronger connections. Drawing on his vast experience, Damian discusses the realities of leadership, from delivering difficult messages to building trust, while highlighting the importance of intentional communication in guiding teams through change and challenge.

He also reflects on the deeper values that shape true leadership, curiosity, humility, and the willingness to keep learning. Using the philosophy of kintsugi as a metaphor, Damian reminds us that success often comes from embracing imperfection and learning from failure. Through empathy, authenticity, and a focus on growth over comparison, he paints a picture of leadership that’s not just about winning, but about leaving a lasting, positive impact.

Timestamps:

(00:00) Fluency in Success: The Key Ingredients

(02:59) Cultural Adaptation: Learning from Experience

(06:02) The Importance of Intentional Communication

(08:59) Building Trust and Understanding in Leadership

(12:01) Navigating Miscommunication: Lessons from Samoa

(14:55) The Role of Authenticity in Leadership

(17:56) Understanding Cultural Nuances

(20:57) The Power of Communication in Life

(24:01) Learning from Mistakes: The Kenyan Experience

(27:13) Balancing Adaptation and Authenticity

(30:01) Standing Firm in Leadership Principles

(33:03) Engaging with Teams: The Power of Play

(36:02) Delivering Difficult Messages with Care

(41:06) Navigating Player Selection and Feedback

(44:23) The Importance of Acceptance in Team Dynamics

(46:12) Delivering Bad News with Hope

(48:51) The Art of Kintsugi: Embracing Imperfection

(51:09) Leadership Lessons from Personal Experience

(56:23) Non-Negotiable Leadership Principles

(01:01:13) Curiosity and Empathy in Leadership

(01:04:13) Leaving a Legacy: Assessing Impact

(01:06:16) The Personal Cost of Coaching

(01:09:21) Reflections on Regrets and Success

(01:10:04) Defining Success Beyond Achievements

(01:11:11) Advice for Personal Growth

(01:12:33) Embracing Retirement and Future Aspirations

Find Damian:

LinkedIn: https://www.linkedin.com/in/damianmcgrath1958/

Find Richie:

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

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

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

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

Andrew Balbirnie is an Irish cricketer and former national captain in T20 and One-Day Internationals, and the current Test captain. Growing up just yards from a cricket ground in Sandymount, his love for the game began right on his doorstep.

From juggling rugby and cricket in school to moving to London to chase his dream, Andrew’s journey reflects passion, perseverance, and his deep bond with Irish cricket, a sport that’s grown from a small community pursuit into a rising national force.

In this episode, Andrew opens up about the realities of captaincy, from tough selection decisions to building trust within the team. He shares what leadership means to him: honesty, humility, and leading by example. Andrew also reflects on the future of Irish cricket and his hopes for the next generation as the game continues to find its place in Ireland’s sporting culture.

Find Andrew:

Instagram: https://www.instagram.com/balbo90/

LinkedIn: https://www.linkedin.com/in/andrew-balbirnie-1b83812b6/

Find Richie:

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

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

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

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

Ray Power is a coach, educator, and author who’s passionate about helping coaches simplify the game without losing what really matters. In this episode, Ray joins to discuss the true art of coaching, where simplicity meets depth, and empathy meets accountability.Ray shares how effective coaching starts with understanding people, adapting to new environments, and creating space for players to think and grow. He discusses the dangers of overcoaching, why listening often matters more than talking, and how well-designed sessions, with the right amount of chaos and realism, can better prepare players for the real game.The conversation also dives into the future of coach education, the potential role of AI in learning, and the personal journey of writing about coaching and leadership. It’s an honest, thought-provoking discussion about what it really means to teach, lead, and develop others, in football and beyond.Timestamps:(00:00) Simplifying Complexity in Coaching(02:59) Adapting to Different Environments(05:58) The Essence of Good Coaching(10:59) Balancing Empathy and Accountability(13:46) The Challenge of Overcoaching(21:10) Designing Engaging Coaching Sessions(26:03) Embracing Controlled Chaos in Coaching(33:14) The Chaos of Football Training(39:06) Simplifying Complexity in Coaching(43:29) The Evolution of Coach Education(51:16) The Future of Coaching and AI(54:05) The Journey of Writing a Book(58:38) Lessons from Failure and LifeFind Ray:LinkedIn: https://www.linkedin.com/in/coachpowerproX: https://x.com/power_rayFind Richie:YouTube: https://www.youtube.com/@BehindTheTeamInstagram: https://www.instagram.com/richieobrienx/TikTok: https://www.tiktok.com/@richieobrienxLinkedIn: https://www.linkedin.com/in/richieobrien-btt/

Paul Clarke is a high-performance coach and leadership expert who helps people unlock their potential and perform at their best — in sport, business, and life. In this episode, Paul joins to share how true leadership starts with self-awareness, purpose, and understanding context. He breaks down his powerful 5S Framework — stress, sleep, staying active, sustenance, and self-talk — to show how small daily habits can transform performance. Paul also explores how leaders can meet people where they are, build confidence, create problem solvers, and leave a lasting legacy. This conversation dives deep into what it really means to lead with cause, balance drive with wellbeing, and become the best version of yourself — while actually enjoying the journey.

(00:00) Understanding Personal Mission and Performance(02:57) Leadership Without Friction: The Art of Deceleration(05:51) The Five S Principles: Foundations of Performance(08:52) Convincing Leaders to Change: The Power of Questions(12:11) Meeting Leaders Where They Are: Building Trust and Connection(15:06) Managing vs. Leading: The Importance of Cause and Legacy(18:02) The Golf Ball in the Hose: Overcoming Performance Restrictions(20:57) Simplifying Complex Concepts: The Role of Analogies(23:53) Confidence: Inner Assurance and Its Foundations(27:11) Sustaining Confidence: The Importance of Progression(33:55) Revisiting Principles for Growth(38:10) The Journey of Mastery and Continuous Learning(43:09) Reflection as a Tool for Leadership(46:03) Empowering Self-Leadership in Everyone(48:14) Creating Problem Solvers in Teams(53:06) The Cost of Being the Go-To Leader(55:23) Embracing Uncertainty as a Leader(01:00:09) The Ludo Principle: Guiding Problem Solving(01:03:12) The Six C's of Leadership(01:05:45) Understanding Capability and Character(01:12:14) The Importance of Cause in Leadership(01:19:30) Evolving Leadership Styles(01:24:53) Lessons Learned from Leadership Challenges(01:30:42) Legacy and Personal Growth

Find Paul:LinkedIn: https://www.linkedin.com/in/paulclarkeperform/Instagram: https://www.instagram.com/theleaders.coach/Website: https://www.theleaders.coachFind Richie:Youtube: https://www.youtube.com/@BehindTheTeamInstagram: https://www.instagram.com/richieobrienx/Tik Tok: https://www.tiktok.com/@richieobrienxLinkedIn: https://www.linkedin.com/in/richieobrien-b

Dr. Sally Needham is a leading expert in human performance and development whose work bridges psychology, identity, and sport. In this episode, Sally joins to explore the power of resilience, emotional intelligence, and mindset in achieving sustained performance. You’ll learn how athletes can handle criticism, build daily habits to prevent burnout, and rediscover joy in their sport. Sally also unpacks the importance of presence, learning from mistakes, and building trust within teams — while revealing how vulnerability and continuous learning are key to growth both on and off the field.

Timestamps:

(00:00) Understanding Human Performance and Development

(02:50) The Impact of Identity on Performance

(06:04) Navigating Injury and Emotional Resilience

(09:03) Building Resilience and Avoiding Burnout

(11:51) Filling Up Your Cup: Daily Habits for Athletes

(15:09) Dealing with Criticism and Negative Feedback

(18:03) The Importance of Presence in Performance

(21:09) Resetting and Self-Talk During Performance

(23:47) Learning from Mistakes and Moving Forward

(26:23) Staying Connected to Joy in Sports

(29:40) Strengthening the Mental Side of Performance

(32:22) The Power of Reflection and Learning

(36:28) Understanding Vulnerability and Toughness

(36:44) The Role of Emotional Intelligence in Coaching

(39:13) Effective Communication Between Coaches and Athletes

(40:40) Building Trust Through Safety

(44:47) Defining Good Team Culture

(47:09) Finding Purpose in Athletic Contexts

(48:41) The Fulfillment of Impacting Lives

(51:50) Driving Change in Coach Education

(53:40) Measuring Success Beyond Outcomes

(55:52) Continuous Learning and Self-Awareness

Find Sally:

LinkedIn: https://www.linkedin.com/in/dr-sally-needham-264918b5/

Find Richie:

Youtube: https://www.youtube.com/@BehindTheTeam

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

Tik Tok: https://www.tiktok.com/@behindtheteampodcast

LinkedIn: https://www.linkedin.com/in/richie-o-brien-a05811300/

Dan Richardson is a leading sports nutritionist whose career spans multiple sports — from cycling and rugby to football.In this episode, Dan joins Richie O’Brien to unpack the truth about carbs, creatine, and performance nutrition. You’ll learn the biggest nutrition mistakes athletes make, how to fuel for recovery and peak performance, and the importance of meal timing, the 80/20 rule, and smart carb intake.Dan also breaks down under-fueling, RED-S, and the limitations of AI in nutrition planning — revealing what it really takes to fuel like a pro and separate fact from fiction in today’s world of sports science.

Chapters:(00:00) The Misconceptions of Nutrition

(03:02) Individualised Nutrition for Athletes

(05:38) The Role of Social Media in Nutrition

(08:50) Building Trust with Athletes and Parents

(11:42) The 80-20 Rule in Sports Nutrition

(14:43) Real-Life Impact of Nutrition on Performance

(19:43) The Importance of Pre-Game Nutrition

(23:00) Travel and Its Impact on Nutrition

(26:12) Common Mistakes Before Competition

(29:27) Carbohydrate Ratios for Athletes

(30:41) Post-Match Refueling Strategies

(32:43) Identifying Under-Fueling in Athletes

(36:16) Nutrition's Role in Injury Prevention

(43:40) Nutrition's Role in Injury Recovery

(47:26) Trends in Sports Nutrition

(51:37) Meal Replacement and Convenience Foods

(53:35) The Impact of Social Media on Diet Choices

(56:15) AI in Nutrition Planning

(59:14) Essential Supplements for Athletes

(01:01:31) Debunking Nutrition Myths

(01:04:19) Understanding Metabolism

(01:05:14) Managing Cravings and Eating Habits

(01:08:18) Challenges in Nutrition Consulting

(01:10:11) Advice for Athletes on Nutrition

(01:13:16) The Rewards of Being a Nutritionist

Find Dan:LinkedIn: https:⁠//www.linkedin.com/in/nutritiondan/Instagram: https://www.instagram.com/drnnutrition?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Website: https://drnnutrition.co.ukFind Richie:Youtube: https://www.youtube.com/@BehindTheTeamInstagram: https://www.instagram.com/behindtheteampodcast/Tik Tok: https://www.tiktok.com/@behindtheteampodcastLinkedIn: https://www.linkedin.com/in/richie-o-brien-a05811300/

Jamal Ford-Robinson shares his journey as a professional rugby player, discussing his early life, the influence of his family, and the challenges he faced during his career. He reflects on the importance of mental health, the transition from youth to professional rugby, and the lessons learned from difficult experiences. Jamal emphasises the need for athletes to find purpose outside of their sport. He also touches on his experiences in coaching and eSports, and the evolving landscape of mental training in sports.

Chapters:

00:00 Introduction and Early Impressions

02:56 The Sid Smart Award and Its Significance

05:43 Growing Up and Influences

08:41 Challenges in the Rugby Academy System

11:48 Mental Health and Personal Growth

14:40 Advice for Young Athletes

17:46 Transition to Cambridge and Playing Opportunities

20:54 The Mental vs. Physical Game

23:46 The Role of Mental Coaching in Rugby

26:51 International Experience and Career Reflections

35:04 Navigating Life After Rugby

39:20 The Unexpected Journey into Wrestling

42:13 Coaching in the World of eSports

47:32 The Overlooked World of eSports

51:44 Finding Purpose Beyond the Sport

56:10 Support Systems for Athletes

58:06 Comparing Challenges: Rugby vs. Football

(01:01:18) Future Aspirations and Career Reflections

(01:02:40) Defining Career Highlights

(01:05:13) Advice to My Younger Self

(01:07:43) Pre-Match Routines and Superstitions

(01:10:48) Dream Tag Team Partner

(01:12:02) Life's Big Questions

Find Jamal:

LinkedIn: ⁠https://www.linkedin.com/in/jamal-ford-robinson-1a9b10113/

Find Richie:

Youtube: ⁠https://www.youtube.com/@BehindTheTeam⁠

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

Tik Tok: ⁠https://www.tiktok.com/@behindtheteampodcast⁠

LinkedIn: https://www.linkedin.com/in/richie-o-brien-a05811300/