The Art of Performance Podcast

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-6a05e87f-f904-83ea-94e7-9ff998b81ad5-0" data-turn-id-container= "request-6a05e87f-f904-83ea-94e7-9ff998b81ad5-0" data-testid= "conversation-turn-12" data-turn="assistant"> We've never had more information about our own bodies. Sleep scores. HRV. Resting heart rate. VO₂ max. Blood glucose. Calories. Steps. Blood tests. Recovery scores. Training readiness. We can measure almost everything. But here's the question we wanted to ask: has knowing more actually made us healthier or just more worried about being unhealthy? This episode starts with Dean wearing an analogue watch that does something revolutionary: it tells the fucking time. From there, we get into our own relationships with health data, training and ageing, and ask whether we've reached a point where some people trust the number on their wrist more than how they actually feel. We talk about the difference between useful monitoring and obsessive checking, why perfectly normal changes in sleep, fatigue and performance can suddenly feel like problems that need fixing, and whether the fitness and wellness industry has helped create a generation of people who are physically healthy but permanently concerned that something is wrong with them. There's also a bigger contradiction at the heart of the conversation: we have more health technology, information and access to expertise than any generation before us, yet at population level we still face enormous problems with obesity, inactivity and chronic disease. So maybe the problem isn't that we need more information. Maybe we need to get better at knowing what actually fucking matters. A conversation about health anxiety, wearables, blood tests, control, uncertainty, ageing, fitness and learning when to stop measuring everything and just get on with your life. But it goes deeper on many levels for all our listeners to question things. Come join us in this weeks episode _:empty]:hidden">

After a long summer away from the podcast we didn't really have a script for this one! So we just caught up. What started as a conversation about what we'd been doing over the summer quickly turned into something a bit bigger - family, training, coaching, business, ageing, community, being present and the strange pressure we all put on ourselves to constantly be doing more. We talk about building businesses while trying to actually spend time with our kids, why even coaches don't train perfectly all year round, the people we work with who continually remind us what humans are capable of and why some of the most meaningful moments this summer had absolutely nothing to do with PBs, body composition or performance metrics. There's also 90km running, questionable hotel gyms, fitness retreats, phone addiction, darkness retreats, AI, getting back to pen-and-paper coaching and a completely unplanned argument about whose clients would win in a team competition. Essentially, this is 3 coaches admitting that despite what social media might suggest, none of us have completely got our shit together. And maybe that's not such a bad thing. No big lesson. No 7-step framework. Just an honest conversation about training, work, family and trying to be a bit more present while we're actually living it.

AI hasn't invented dishonesty. It has just made it quicker, cheaper and much harder to spot. We recorded our first episode on artificial intelligence back in October 2024. Less than 2 years later, the conversation has completely changed. AI is now being used to write opinions people have never formed, manufacture expertise they haven't earned, create images of events that never happened, imitate genuine care and produce entire versions of people that do not exist. In this episode, we're not pretending AI is the enemy. We actually use it ourselves and openly discuss how we've leveraged it within coaching, research, content, education and business. But there is a difference between using AI as an assistant and using it as a disguise. We get into competence laundering, fake personalisation, synthetic empathy, client privacy, AI-written content, fabricated social proof, deepfakes, cognitive dependence and the growing problem of no longer knowing whether the things we see online are real. We also explore what this means for coaching, business, personal responsibility and the future of trust. AI should make your real work better. It should never be used to manufacture a fake version of you. Use the tool. Just don't become an arsehole with it!

Between the 3 of us, we have 6 daughters ranging from 4 to 15 years old and absolutely none of us really know what on earth we're doing. In this episode, Marco, Acos and I talk about the side of being a dad that parenting books, scientific studies and Instagram experts can't properly explain. The ridiculous arguments. The emotional blackmail. The bedtime negotiations. The things we swore we would never say. The constant fear that we're getting it wrong And the fact our daughters can make us feel like the strongest men alive and completely useless within the same 5-minute window. We also talk about raising daughters at completely different stages of life, learning when to protect them and when to let them find their own way and the responsibility we have to show them what a good man should actually look like. There was no research for this one. Just 3 dads chewing the fat, taking the piss out of each other and attempting to make sense of the most rewarding, exhausting and important job we'll ever have.

Wearables. Ice baths. Red light therapy. Mouth taping. Morning routines that take longer than a full workout. Somewhere along the way, being healthy stopped being simple. In this episode, we dive head first into the growing culture of over-optimisation and ask a simple question: are we actually becoming healthier, or are we just becoming better consumers? We discuss why so many people are chasing the latest health hacks while ignoring the fundamentals that genuinely move the needle. From wearables and recovery gadgets to supplements, social media gurus and the business of biohacking, we separate what has evidence behind it from what has become marketing dressed up as science. We also talk about why men are becoming increasingly disconnected despite having more technology than ever, how health anxiety is being fuelled by constant optimisation, and why the basics—sleep, movement, strength, aerobic fitness, nutrition and meaningful relationships—still outperform almost every shiny new trend. If you've ever felt like you're falling behind because you don't own an ice bath, track every metric or follow a three-hour morning routine, this episode is for you. Sometimes the biggest upgrade to your health isn't doing more. It's getting really good at the things that have always worked.

People think conditioning is about running further, suffering a lot or preparing for endurance events. They're wrong! In this episode of The Art of Performance, Dean, Marco and Acos dive into the science of VO₂ max, aerobic development and conditioning to explore why cardiorespiratory fitness may be one of the most important health and performance metrics we have. The conversation covers: What VO₂ max actually is and why it matters Why low cardiorespiratory fitness is linked to increased mortality risk The biggest mistakes people make with conditioning Zone 2, threshold training and high-intensity intervals The "grey zone" where most people get stuck How conditioning affects recovery, performance and resilience Why strength athletes should care about aerobic development Conditioning for HYROX, ATHX, combat sports and team sports The role of aerobic fitness in longevity, cognition and metabolic health Whether you're an athlete, coach, military professional, parent or simply someone who wants to stay capable for life, this episode will change the way you think about conditioning. Because the goal isn't just to live longer. It's to maintain the physical capacity to actually enjoy the years you've got.

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-6a05e87f-f904-83ea-94e7-9ff998b81ad5-0" data-turn-id-container= "request-6a05e87f-f904-83ea-94e7-9ff998b81ad5-0" data-testid= "conversation-turn-10" data-scroll-anchor="false" data-turn= "assistant"> What if your lifestyle was influencing more than just your own health? In this episode, we dive into the fascinating and controversial world of epigenetics , exploring whether exercise, nutrition, stress, sleep, obesity, and overall lifestyle can leave biological signals that may influence future generations. Before anyone panics, no we're not suggesting your sperm has ears. But emerging research suggests that the environment you create within your body may alter how genes are expressed, potentially affecting offspring through mechanisms such as DNA methylation, RNA signalling, mitochondrial function, and metabolic regulation. We break down: What epigenetics actually is (without the PhD lecture) The difference between genetics and gene expression How exercise may influence biological signals passed to offspring Why paternal health before conception may matter more than people realise The role of sperm RNA, DNA methylation, and mitochondrial health Whether obesity, inactivity, poor sleep, and chronic stress can create downstream consequences The fascinating studies looking at exercise and offspring metabolism Why this area of science is both exciting and heavily misunderstood The dangers of biohacking gurus overselling preliminary research What this really means for parents, future parents, coaches, and everyday people Along the way, we discuss responsibility, legacy, modern lifestyle, and whether health is about more than just looking good in the mirror. This isn't an episode about creating super babies or chasing the latest optimisation trend. It's a conversation about how the life you live today may be shaping far more than you think. Because maybe the most important question isn't: "What genes did I inherit?" It's: "What signals am I teaching my biology every single day?" 🧬💪🏻 Tune in for one of the most thought-provoking conversations we've had on the podcast.

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id="384aec3f-a214-4d43-82c0-62bee5cf7486" data-turn-id-container="384aec3f-a214-4d43-82c0-62bee5cf7486" data-testid="conversation-turn-8" data-scroll-anchor="false" data-turn="assistant"> Most people think they're tight. Tight hips. Tight hamstrings. "Toxic" fascia. Bad posture. Pelvis out of alignment. A weak glute that apparently "doesn't fire." So they stretch more. Foam roll more. Book another massage. Another adjustment. Another treatment session. But what if the problem isn't actually what they think it is? In this episode, we dive deep into the world of soft tissue therapy, mobility culture, chiropractic claims, sports massage, dry needling, cupping, scraping tools, and the modern obsession with being "fixed." We unpack: What soft tissue work is ACTUALLY doing physiologically Nervous system modulation & mechanoreceptors explained simply Why relief does not equal adaptation The difference between symptom reduction and solving root causes How fear-based narratives keep people dependent on treatment Why many movement restrictions are actually protection responses The role of stress, deconditioning & inactivity in "tightness" When manual therapy genuinely helps When it becomes theatre, reassurance, or expensive dependency Why intelligent strength & conditioning often solves what passive treatment cannot This isn't an anti-treatment episode. It's a conversation about nuance, evidence, critical thinking, and helping people stop outsourcing responsibility for their body. Because the goal shouldn't be becoming dependent on treatment forever. The goal should be becoming more capable.

In this episode we unpack our own experiences of gym culture, how it has evolved over time, what has genuinely improved, what has become worse and what still matters if a training environment is actually supposed to help people change. We discuss the good, the bad and the absolute nonsense of the modern gym world - from community, standards, coaching and belonging, through to phones on equipment, performative fitness, poor etiquette, influencer culture, gym anxiety and why so many people still feel lost when they walk through the door We also explore: what makes a gym feel alive vs dead why some spaces help people grow and others keep them stuck what should and shouldn't be acceptable in a gym why gym anxiety matters where gym culture is heading and what a genuinely great gym culture should actually look like now A straight-talking conversation on effort, confidence, identity, behaviour, belonging, standards and why environment still matters far more than most people realise.

What does it actually take to raise strong, capable and resilient kids in today's world? In this episode, we break down the biggest myths around youth training from the fear that strength training "stunts growth" to the idea that kids should just play sport and avoid the gym altogether. The reality? Kids aren't fragile. They're highly adaptable and when we get training right, they become more robust, more confident and better equipped for both sport and life. We dive into what actually matters when it comes to developing young athletes: Why strength training doesn't stunt growth (and what actually causes issues) The problem with early specialisation and sport overload Why "just playing sport" isn't enough to build a well-rounded athlete How to introduce load safely, effectively, and progressively The importance of movement literacy, coordination, and exposure to speed Where bodyweight training fits and where it falls short How to build aerobic fitness, speed, and repeatability without burning kids out We also go deeper into the real-world challenges: From football academies chasing short-term performance… Youth athletes juggling multiple sports… To high-skill environments like cheerleading and dance where physical preparation is often overlooked! And for coaches and parents who want to go further, we touch on how to actually monitor young athletes without needing fancy tech and what to look for when managing fatigue, readiness, and performance. This isn't about turning kids into elite athletes overnight. It's about giving them the foundations to stay in the game, avoid injury, and actually enjoy training for years to come. Because if we get this wrong early…we limit them later.

Peptides are everywhere right now. BPC-157… TB-500… Tesamorelin… Everyone's talking about healing faster, getting leaner, recovering like a pro. But here's the truth no one really wants to hear: Most of you don't need them. Not because they don't work - but because you haven't even nailed the basics that actually drive results. In this episode, we strip it right back. We break down what peptides actually are (without the bullshit), the different types you've probably seen all over social media, and where they might have a place. But more importantly - we talk about what actually moves the needle: Your sleep Your nutrition Your training quality Your ability to actually apply progressive load and recover properly Because if those things are off… no injection, no protocol, no "advanced" tool is going to save you. We also get into: Why peptides aren't magic (and never will be) Where people completely misuse them How they should fit into injury rehab (if at all) And why most people are chasing Level 4 solutions for Level 1 problems This isn't anti-peptides. It's just real coaching. If you've built the foundations - they might help. If you haven't - you're just looking for a shortcut. And shortcuts don't build athletes.

In this episode of The Art of Performance Podcast , we dive into a growing concern in elite sport the modern injury epidemic. Despite the rise of sports science, load monitoring systems, GPS tracking, and advanced performance departments, injury rates across elite competitions continue to climb. From the Premier League to the National Basketball Association , soft-tissue injuries and player unavailability remain persistent problems, raising an important question: Have modern strength and conditioning practices drifted away from actually preparing athletes for the demands of sport? In this episode, we explore the tension between monitoring and preparation , breaking down how concepts like load management, GPS tracking, and injury prevention strategies may sometimes be creating unintended consequences. We discuss the rise of highly complex "functional" gym exercises, the potential overreliance on data-driven decision making, and why some athletes may be entering competition underprepared for the forces and speeds their sport demands. The conversation also examines one of the most important findings in modern sports science the role of max velocity sprint exposure in reducing hamstring injuries and why limiting high-speed running in training may actually increase injury risk. Throughout the episode we break down what good strength and conditioning actually looks like , and why building robust, resilient athletes still comes down to developing the fundamental qualities of performance: maximal strength eccentric strength and tissue resilience sprint speed and exposure to high velocities deceleration capacity and force absorption repeat sprint ability and aerobic conditioning Rather than simply managing fatigue, the role of a great strength and conditioning coach is to prepare athletes for the chaos and physical demands of competition. If you're a coach, athlete, or someone interested in the science behind performance and injury prevention, this episode offers a thought-provoking discussion on where modern performance training may be going wrong and what we can do to get it right.

Most people think decline starts in their 50s. They're wrong. In this episode of The Art of Performance, we break down a 47-year longitudinal study tracking physical capacity from age 16 to 63 and the findings are confronting. Peak aerobic capacity? Mid 30s. Peak muscular endurance? Mid 30s. Peak explosive power? Often before 30. Decline begins before 40 and accelerates after that. But here's the real story... Aging doesn't just reduce performance. It separates people. By 63 the gap between the strongest and weakest individuals is enormous and lifestyle plays a defining role in how steep your slope becomes. We dive into: • Why decline starts earlier than you think • What's actually changing physiologically • Why power is the first casualty • How physical activity alters the trajectory • What coaches and everyday athletes should do in their 30s, 40s and beyond This isn't a fear based conversation about aging. It's a strategic one that will give you a fresh persepctive. Because you are already on the curve. The only question is whether you're steering the slope to be shallow or sliding down it rapidly & unconsciously. If you care about performance, longevity and building a body that can still do things decades from now…this episode is essential listening.

Resilience has become a badge of honour. Cold plunges. 4am alarms. No days off. "Stay hard." But what if most of what we call resilience is actually emotional suppression, chronic stress exposure and identity armour masquerading as strength? In this deep psychological dive, Dean & Acos dismantle the modern narrative of resilience and rebuild it properly through the lens of neuroscience, stress physiology, emotional processing and high-performance culture. We explore: • The difference between acute stress and chronic nervous system dysregulation • Why suppression is not strength • How sympathetic dominance quietly erodes performance • When resilience becomes ego-driven self-destruction • The hidden cost of "unfuckablewith" culture • Why high performers burn out silently • The role of psychological flexibility in real toughness • How to build durable humans without breaking them This is not a motivational episode. It's a clinical, uncomfortable and evidence-based conversation about what resilience actually is and what it isn't. If you pride yourself on being tough… this one might challenge you.

In this episode Dean and Acos rip apart one of the biggest and most damaging myths in modern health and performance... The belief that people are overeating! Most high performers, tactical & hybrid athletes and everyday humans are actually chronically under fuelled because modern life has created the perfect storm of: The Under-Eating Paradox Stress, caffeine intake, dopamine addiction, poor sleep and chaotic schedules blunting hunger signals, suppressing appetite and literally tricking people into believing they "don't need much food" The Death of Satiety Hyper-processed food, poor meal structure, speed eating culture, digital overstimulation and disrupted gut–brain signalling have destroyed our ability to feel full, satisfied and substantially fuelled Nutrition Fatigue People don't fail because of willpower. They fail because the decision load of modern life has become unbearable. Too much choice. Too much noise. Zero routine. No defaults. No system. This episode is a deep dive into the physiology , the behavioural psychology and the social realities behind why modern humans struggle with nutrition and why it has doesn't have as much to do with fads, trends or dietary tribes as many think. You'll learn: Why "not feeling hungry in the morning" is a red flag How stress and caffeine quietly shut down appetite Why everyday athletes under-eat more than sedentary people How hyper-palatable food hijacks reward circuitry Why satiety signals lag behind eating speed How decision fatigue destroys consistency The real reason you snack at night Why structure beats motivation in every environment And what a reliable, athlete-ready nutrition system actually looks like This is not another surface-level nutrition chat. This is proper, evidence-based human performance coaching . If you train hard, think you're eating "enough" or feel like you underperform despite putting the work in this episode is about to give you answers you won't hear anywhere else.

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. Key Takeaways: 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.