In this episode, Dean and Acos unpack one of the most fascinating — and misunderstood - forces in human performance: the placebo effect.

From fake supplements that still trigger weight loss to rituals that enhance focus, pain tolerance, and recovery, the science is clear - your beliefs change your biology.

We break down the new research on open-label placebos (where people know they're taking something fake but still get results), how belief alters RPE, HRV, digestion, and sleep and why coaches must learn to remove bullshit without removing belief.

No magic pills. No pseudoscience. Just evidence based insight into how your mind drives performance.

"Where the mind goes, the body follows."

Joe Wicks says his new "Killer Protein Bar" proves how dangerous ultra-processed foods really are.

The media says it's a wake-up call.

We say it's an epic opportunity to discuss the real issue in fear marketing dressed up as health education.

In this episode, Dean and Acos cut through the hysteria to expose what's really going on:

• The truth about ultra-processed foods and what the science actually shows

• Why blaming a single protein bar misses the entire systemic picture

• How the fitness industry weaponises fear for clicks, clout and cash

• The hidden ingredients Joe Wicks "forgot" to mention and where you already eat them daily

• The real health risks that matter: behaviour, context and lifestyle patterns

Expect sarcasm, science, and straight talk - no influencer filters, no sensational headlines.

Because the real killer isn't the protein bar.

EPIt's the bullshit we keep swallowing.

Not all Lifts are created equal and neither are you. In this episode we break down why your lever lengths, hip structure, and joint mechanics decide how you move under the bar. Forget copy and paste form cues and Instagram 'perfect' squats this is about biomechanics, not bad form.

We'll cover:

• Why bone length and torso ratios change mechanics

• Anthropometry

• How hip morphology and tendon moment arms put hard limits on range of motion

• A coach's framework to individualise big lifts without wrecking joints

Backed by research, stripped of shite and made relatable for athletes and coaches alike - this is your blueprint for programming around anatomy not against it.

Creatine works...it's the most researched supplement in sport, proven to boost strength, power, recovery and even brain health. But somewhere along the way, people started asking: if 5 grams a day works… what about 20? 30? 50?

That's where mega-dosing was born.

In this episode, I break down:

• The truth about muscle saturation and why more isn't better

• Where the "mega-dose" idea came from (and how supplement companies spun it)

• The side effects and wasted money nobody talks about

• What the latest 2024-2025 research actually shows

• Exactly how much creatine you need to perform at your best

Spoiler: once your muscles are full, they're full. Mega-dosing is just expensive diarrhoea.

• 3-5 g/day works. That's all you need.

• Loading is optional (20 g/day x 5-7 days → then 3-5 g/day).

• Mega-dosing has no added benefit for size, strength, or recovery in healthy athletes.

• Side effects go up as the dose goes up (bloating, cramps, GI distress).

• Creatine monohydrate wins - no need for fancy "new" versions.

You've heard of Atomic Habits.

You've probably tried to build a morning routine, stack habits or optimise your environment.

But if those strategies haven't stuck - this episode explains why.

In this episode we break down the Transtheoretical Model of Behaviour Change - a proven, six-stage framework that goes beyond surface-level habit advice.

Whether you're a coach helping others change or someone trying to finally stay consistent with your own training, nutrition or lifestyle this is the episode that reveals what actually drives real, long-term change.

You'll learn:

• Why habit-only models fail without internal alignment

• What stage of change you're actually in (and what to do next)

• How to coach or lead yourself with psychological precision

Real-world examples with clear takeaways and the truth about what it takes to change for good.

You've seen the glowing panels.

Heard the claims: faster recovery, better skin, boosted testosterone.

But does red light therapy actually do anything for athletes?

In this episode, we strip away the biohacking hype and get to the evidence.

We'll break down how red light works, what it actually helps with, and how to use it from beginner to elite levels - without wasting your money or falling for Instagram pseudoscience.

👉🏻 For lifters, hybrid athletes, and everyday performers chasing smarter recovery

In this episode of The Art of Performance Podcast we're diving into the latest science behind extended fasting protocols...

Specifically an 8-day water-only fast and its impact on hormones, metabolism and performance.

We break down:

• The new data: cortisol, testosterone, insulin, growth hormone

• What happens to your muscle mass, endurance and strength during multi-day fasts

• Why some athletes are experimenting with prolonged fasts at 48 & 72 hour interventions (and whether they should be)

• Our take on whether this is biohacking gold or total bullshit

If you've ever considered fasting for performance, weight management or metabolic health this is the episode that cuts through the noise and tells you what some iof the data says.

Can you train like an athlete in the weight room and build an engine that is unrivalled in any setting?

In this episode we're tackling Concurrent Periodisation!

Training strength, power and endurance simultaneously without compromising progress.

We unpack:

• The truth behind the Interference Effect (and why it's outdated)

• High/Low stimulus training days: Charlie Francis' model meets modern hybrid coaching

• Research backed strategies to balance intensity, fatigue and adaptation

• Real nworld weekly templates for HYROX athletes, tactical populations and hybrid competitors

Backed by science.

Grounded in practice.

Built for the athlete who wants it all.

In this episode of The Art of Performance Podcast, we go deep on Conjugate Periodisation!

One of the most bastardised systems in the fitness industry. Born in Soviet sport science and weaponised by Westside Barbell, the conjugate method trains multiple performance qualities simultaneously...

Strength, Speed, Hypertrophy and Power.

We break down:

• What conjugate really is (beyond bands and box squats)

• The Max Effort, Dynamic Effort and Repetition Methods

• Why movement rotation and concurrent traits are its superpower

• Who it works for (and who it doesn't)

• How to apply it to hybrid athletes, tactical professionals and real world clients

Whether you're coaching high performance athletes or programming for yourself, this episode rewrites what you thought you knew about conjugate training.

In Episode 64, we're throwgoing to town with Daily Undulating Periodisation (DUP) - a programming model that thrives on frequency, variety and calculated progression.

• We break down how DUP works
• Why it outperforms linear training for many lifters
• And how to use it inside hybrid, strength or gen pop programs.

Whether you're training to peak or just want more from your week-to-week lifting, this episode is a masterclass in programming flexibility with purpose.