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This week on the Peak Performance Podcast, hosts Ian Macbeth and Dave Gibbons sit down with Rob Brady to dive deep into his transformative journey over the past year. From delivering an unforgettable TEDx talk to pushing his limits with ultra-marathons, Rob shares some of the most powerful lessons he’s learned about health, mindset, and resilience. A key highlight of the episode is his focus on the R90 sleep cycle, explaining how mastering 90-minute sleep patterns and aligning with our natural circadian rhythms can revolutionise your sleep quality and overall well-being. Together with Ian and Dave, Rob explores practical strategies for managing sleep, not just for adults but for children as well, offering insights that will resonate with anyone looking to improve their energy and performance.

In a compelling discussion about diet, Rob tackles the rising concern around ultra-processed foods in the UK and their devastating links to conditions such as dementia, Alzheimer’s, ADHD, and depression. He even shares a personal favourite: his simple homemade bread recipe, a symbol of his commitment to healthier, more mindful living. Teaching his children to knead dough has become a meaningful family tradition, emphasising the power of instilling positive habits early on. This episode also ventures into the importance of honest conversations around relationships, growth, and self-awareness, drawing inspiration from previous interviews with relationship coach James Ferrari and other notable guests.

The conversation doesn’t stop there. The hosts dive into fasting and running, exploring their benefits with references to past guests like Alex Russell and Ian. They debunk common myths around fasting and offer practical guidance for beginners, while also touching on its potential to support those managing conditions such as type 2 bipolar disorder. The episode wraps up with a reflective discussion on fatherhood, the evolving challenges of modern parenting, and the importance of community and strategic partnerships. Packed with inspiring stories and practical advice, this episode is a goldmine for anyone striving to reach their peak performance in all areas of life.

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What if your old habits and thought patterns are holding you back, just like outdated software slowing down a laptop? On this episode of Project Peak Performance, Dave Gibbons shares his top 12 transformative insights from a year of deep exploration and podcasting, uncovering the hidden blocks to personal growth.

Dave brilliantly compares our mental processes to a laptop’s operating system—over time, our habits and thoughts become outdated, limiting us from reaching our full potential. By recognising these patterns and ‘updating’ our mental software, we open the door to incredible personal growth and breakthroughs. One of the most powerful insights from this year has been the importance of emotional intelligence. As we explore with guests like Stephen, self-awareness is the key to unlocking unresolved thoughts that weigh us down. Being conscious of your inner dialogue can help you clear the path to a healthier, more focused mindset.

Ever felt like you’re juggling too many things at once? Think of it like having a hundred "tabs" open on your computer. It’s mentally exhausting. We discuss how focusing on the right things at the right time prevents mental burnout and helps you achieve peak performance. Through real-life stories and practical advice, Dave highlights the role of small, everyday decisions that make a big difference—like getting enough sleep, staying hydrated, eating well, and moving your body. These aren’t just ‘wellness trends’; they’re pillars for optimizing how you think, feel, and perform.

The episode also underscores the power of setting crystal-clear goals and maintaining a mission-critical mindset. Dave reflects on the profound psychological impact of making—and keeping—personal and professional commitments. Building self-trust is like building credibility with yourself, and it’s essential for long-term success. Alongside this, we dive into the art of balance: how nurturing different areas of your life while creating a structured daily routine is essential for holistic growth.

We wrap up this enriching discussion with Dave’s 12 key takeaways from a year spent pushing boundaries and unlocking potential, inviting you to connect with our growing community. If you’re serious about levelling up both personally and professionally, this episode is packed with actionable insights designed to help you shift gears, reboot your mental software, and thrive.

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In this four-part anniversary special of Project Peak Performance, Dave and Rob kick things off by sitting down with Ian Macbeth, reflecting on a full year of hosting the show and the lessons he's drawn from the journey. This first part of the series focuses on Ian's 12 rules, each one representing a pivotal insight he has gained from the diverse conversations we've had with extraordinary guests over the past 12 months. These rules aren't just theoretical ideas; they are practical, actionable strategies that anyone can apply to elevate their performance in all areas of life.

We begin by discussing the critical link between personal happiness and peak performance. Emma Pallant-Brown’s story of coming out and the positive impact it had on her athletic career shines a spotlight on the power of living authentically. Her journey serves as a powerful reminder that when we align our inner selves with our outward actions, our ability to succeed skyrockets. It’s not just about skills or talent; it’s about showing up fully as who we are.

Ian also talks us through some of the key habits that have shaped his routine over the year. Drawing from insights shared by Dimitri, we explore the importance of delaying caffeine and soaking in natural light first thing in the morning—simple shifts that have profound effects on how we approach the day. These habits, especially as we transition into the colder months, create a foundation for consistency, helping us maintain energy, focus, and a positive mindset.

As the conversation unfolds, Ian reflects on unexpected lessons from icons like Steve Jobs and Bill Gates, particularly around personal branding and PR. We explore how these tech giants’ different approaches offer valuable lessons about authenticity in the way we present ourselves, not just in business but in life. This naturally leads into a discussion around Claire’s journey through Brazilian Jiu-Jitsu, touching on gender dynamics and societal expectations. Her story offers a rich context for exploring modern masculinity and the evolving role of fathers in today’s society.

In this part of the anniversary special, Ian highlights that personal growth often comes from challenging long-held perceptions, whether it’s about ourselves, our roles, or the societal norms we’ve inherited. His reflections on the importance of setting high standards, particularly as a parent, echo throughout the conversation. Parenting, he argues, isn't just about being present, but about upholding values, maintaining consistency, and setting an example. This theme resonates strongly with the experiences Dave shares, particularly in relation to an important moment with his eight-year-old daughter, which underscores the role of diet, discipline, and maintaining promises in shaping behaviour and health.

As we conclude this first part, Ian’s 12 rules serve as a foundation for what’s to come in the next instalments. His experiences with guests like Chris Hunt and Mark Burgess reaffirm the importance of community, discipline, and mindset in achieving professional success and personal fulfilment. With this conversation setting the tone for the series, we invite you to join us in the next part as we dive deeper into the lessons learned from a year of peak performance.

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Imagine standing at the starting line of the Ultra-Trail du Mont-Blanc in Chamonix, France, surrounded by elite athletes and everyday runners alike, each with their own story of perseverance and resilience. Join us as we recount the raw emotions experienced during this grueling race, where even the best-prepared runners like Tom Evans and Jim Wormsley faced the humbling reality of not finishing. Alongside these elite competitors, we celebrate the everyday heroes who defied their limits and achieved their dreams, illustrating that failure is merely a stepping stone to greatness.

Inspired by the tenacity of the Wright Brothers, we explore the power of belief and strength through personal anecdotes, including a touching story about my son, Harley. Witness how a simple act of self-belief can transform one's perception of strength and potential, as we delve into pivotal moments that fuel self-confidence. From the unexpected serge of a leading runner upon learning his competitors had withdrawn to the triumphant milestones of childhood, this chapter emphasizes how nurturing a belief in one's abilities can unlock new levels of potential.

Finally, we capture the essence of perseverance and the indomitable human spirit through motivational stories of young boxers and ultra-marathon runners. Reflect on the joy of setting and achieving personal goals, and the emotional journey of overcoming life's challenges. Discover the significance of mentoring, the fulfillment found in guiding others, and the camaraderie and support within events like Endure24. Join us as we celebrate the value of personal journeys, continuous growth, and rediscovering one's inner drive amidst the responsibilities and expectations of mid-life.

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Imagine finding solace and healing in the rhythmic pounding of your feet against the pavement. Join us as we explore the extraordinary journey of Todd Crush, who has battled PTSD and schizophrenia for over two decades. Todd's story is a powerful testament to the mental benefits of physical activity, particularly running. Ian dives into the fascinating aspects of Todd's experiences, while Rob shares the unforgettable moment when Todd faced his fears head-on. Together, we question the modern reliance on medical prescriptions and ponder the potential of physical challenges as alternative solutions.

Discover the scientific wonders behind running's impact on mental health, backed by studies from Nottingham Trent University. Explore how running can rewire the brain, alleviate symptoms of anxiety and schizophrenia, and combat loneliness by reconnecting us with the outside world. We'll delve into the biological processes that support mental well-being, such as the role of enzymes in preventing anxiety-related chemicals from entering the brain. This chapter offers a comprehensive look at how something as simple as running can foster immense psychological growth and resilience.

Our discussion crescendos with a deep dive into the transformative power of running beyond the physical realm. We explore personal belief systems, the contrast between gym workouts and outdoor running, and the unique benefits of being outside. Through personal anecdotes, we illustrate the importance of stepping out of comfort zones, building confidence, and achieving seemingly impossible goals. Todd's incredible tale of using running to combat schizophrenia serves as a powerful inspiration for anyone facing their own personal battles, proving that with self-belief and determination, one can turn personal struggles into triumphs.

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Can running transform your life? Todd Crush's incredible journey from battling schizophrenia and PTSD to becoming a beacon of hope in the running community offers a resounding yes. Todd shares the pivotal moment he discovered running as a powerful tool to manage his hallucinations and anxiety, turning a daily struggle into a source of strength and purpose. His story doesn't just stop at crossing finish lines; it's about harnessing physical and mental discipline to achieve sustained improvements in mental health.

Through dedicated running and writing therapy, Todd experienced a profound personal transformation. He recounts how increasing his running mileage significantly reduced his symptoms, and how writing about his traumatic experiences became a path to self-acceptance and healing. We dive deep into his process, exploring the therapeutic benefits of both physical exertion and creative expression, and how these practices have become integral to his mental well-being, even during challenging times.

But Todd's story is also one of advocacy and challenging stigmas. He candidly discusses the misconceptions surrounding schizophrenia, the impact of media portrayals, and the scientific reasons behind why physical activity enhances the effectiveness of medication. Todd's upcoming 100-mile race is not just a personal milestone; it's a powerful statement in his mission to change the perception of mental illness. Join us to hear Todd's inspiring journey of resilience, advocacy, and the transformative power of running.

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Discover the transformative power of emotional regulation and its impact on self-esteem as we review Part 2 with our special guest, Stephen James Copp. We discuss the complexities of Stephen's five ego states and their vital role in how we interact with the world. Rob shares his alignment with these concepts, emphasising the significance of facing fears and reframing thoughts, all while Dave highlights the importance of self-care for mastering emotional regulation. Together, we explore how understanding our ego states can enhance our interactions and responses, spotlighting the influence of past experiences on present behaviours.

Uncover the secrets behind emotional regulation techniques and the remarkable influence of habits and memories on behaviour. Alex shares examples like substituting cigarettes with lollipops and Chris Hoy’s mental prep for the Olympics, we show you the power of emotional control and visualisation in achieving peak performance and in-depth experiences underline the significance of not being led by emotions and maintaining command over thoughts and actions.

We shift gears to explore the psychological hurdles top athletes face. Using marathon training as an analogy, we discuss the essential elements of discipline, accountability, and actionable steps toward goals. We discuss Brené Brown’s insights on vulnerability and shame coming to the forefront, urging us to see failure as a stepping stone to success. We also examine the importance of leading by example for our children, sharing how our actions can inspire healthy habits.

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What if you had the power to control your emotions and achieve elite performance in every aspect of your life? Join James  Humpries-Stone and Alex Willis for the Part 2 series with Stephen James Copp as we uncover the secrets behind emotional regulation and its pivotal role in reaching your full potential. We'll guide you through Eric Byrne's revolutionary theory of transactional analysis, breaking down the five ego states—adult, critical parent, nurturing parent, free child, and adaptive child—so you can understand how they shape your performance and interactions. Learn why accountability, ownership, and consistent effort, like the 10,000-hour rule, are essential for staying competitive, and why prioritising your own happiness ultimately benefits everyone around you.

Explore the mindset of elite performers and discover the tools that can help you become one. We'll discuss how having a SMART plan—specific, measurable, achievable, realistic, and timely—can align your goals with your passions. By examining the lives of Muhammad Ali and Conor McGregor, we'll show how obsessive traits can be harnessed for greatness. Additionally, we'll reframe procrastination as a tool for performance and delve into the role of neuroplasticity in reshaping our mental narratives. 

Raising the next generation of peak performers requires a nuanced approach, and we'll share personal stories and insights on how to cultivate resilience and self-esteem in youth. From the importance of struggle in building confidence to the power of positive framing and self-reliance, we'll offer practical advice for parents and mentors. Hear how coaching and personal growth can transform lives and why facing and overcoming challenges is a crucial element of success. Wrapping up, we tackle the journey of writing and self-promotion, emphasizing the importance of authenticity and lived experience. Tune in to embrace your fears, learn continuously, and strive for progress.

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What if the very trauma you've endured could be transformed into a source of unbreakable strength? In this episode, we delve into a transformative conversation with Stephen James Copp, where we explore the profound impact of neuroplasticity and the techniques that can rewire our brains for resilience. Joined by James Humphries-Stone, Dave Gibbons, Rob Brady, and Ian Macbeth, we unpack Copp's unique approach to psychology and life coaching, highlighting the power of co-regulation and the management of the sympathetic nervous system for improved mental health. Copp’s skill in simplifying complex psychological concepts and making them relatable is a game-changer for anyone seeking to understand their mind better.

Listen to the compelling stories of individuals who have faced life-altering events and redefined their experiences to build new purposes. Through practical discussions on therapeutic methods and the critical choice between stimulus and response, this episode underscores the potential for personal growth even amid adversity. Techniques like "taking the knee," inspired by Ant Middleton's 'Fear Bubble,' offer actionable steps to manage stress and foster self-awareness. We also explore the importance of addressing the root causes of anger and stress, particularly within team environments, and how doing so can pave the way for meaningful change.

We touch on parenting strategies and the cultivation of emotional intelligence, debating how to build strong foundations for children. Balancing nurturing with resilience-building challenges, we discuss the essential tools and lessons needed for a confident, self-sufficient upbringing. Addressing generational trauma and the crucial role of mentors, we argue for a focus on character development over academic success. This episode brims with insights and practical advice for anyone looking to enhance their personal growth and better support the next generation.

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Part 1 of a 2 part series. Ever wondered how to go from good to excellent in every aspect of life? Join us as we sit down with Stephen James Copp, the UK's top psychological life coach, whose incredible journey from a small fishing village in Devon to coaching high-profile individuals is nothing short of inspiring. Stephen shares his personal battles with dyslexia, learning difficulties, and PTSD, revealing how these challenges have shaped his understanding of elite performance. His story is a testament to the power of resilience and relentless pursuit of excellence.

Our conversation with Stephen dives into the critical role of emotional stability in achieving success. Using compelling metaphors and real-life examples, we discuss how emotional regulation can foster meaningful relationships and professional success. Learn how maintaining a healthy environment, much like caring for koi fish, can be pivotal for your well-being. We touch on the importance of managing the sympathetic nervous system, drawing valuable lessons from corporate experiences and the advice given to military officers.

Discover the secrets behind personal growth and neuroplasticity as Stephen explores the formation of new belief systems, the significance of consistent effort, and the power of controlling one's narrative. With insights from high-performing individuals like Ronaldo, Messi, and Elon Musk, this episode offers practical strategies for achieving marginal gains in every field. Stephen also shares actionable tips, such as simple breathing exercises and the value of journaling and mentorship, to help you stay calm and composed under pressure. Don't miss this enlightening discussion that promises to transform your approach to personal and professional growth.

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Join our Project Peak Performance Community and check out our free resources centre, with over 100 blogs that will support you towards achieving your peak performance! Join Our Community Here