Episodes

  • Check Engine Lights for High Performers: How to Stay in the Game For Longer with Rob Wilson

    Check Engine Lights for High Performers: How to Stay in the Game For Longer with Rob Wilson
    Jul 22 2026
    What if the very qualities that make you exceptional are also putting your long-term health and career at risk?In this episode of the Optimising Human Performance Podcast, Martin Jones sits down with strength and conditioning coach Rob Wilson, whose clients include elite athletes, firefighters and the US Special Operations community. They explore why high performers are so good at pushing through fatigue, pain and stress—and why that's often exactly what leads to burnout, injury and declining performance later on.Rob shares his powerful "Check Engine Light" framework for recognising early warning signs before they become career-ending problems, discusses the hidden costs of constantly ignoring your body's signals, and offers practical ways to build performance longevity without sacrificing excellence.For people working in defence, emergency services, elite sport, healthcare, leadership or any high-performance profession, this conversation will change how you think about resilience, recovery and sustainable performance. What You’ll LearnWhy high performers often become experts at ignoring the very signals that matter most. The difference between performing well today and performing well for decades. Why burnout, injury and breakdown rarely happen overnight. How Rob's "Check Engine Light" analogy helps identify early warning signs. Why "self-care" often fails with high-performing professionals and the language that works instead. How to think about recovery as performance longevity rather than weakness. The hidden costs of relying on caffeine, nicotine and other performance aids. Where wearable technology can genuinely help and where it can mislead. About Rob WilsonRob Wilson is a Human Performance Specialist with over twenty years of experience in manual therapy, coaching, and education. His work spans multiple avenues within health and human performance, including the creation of global seminars and curricula, the development of best practices, and the registration of several trademarks.Over the last decade, Rob has been a pioneer in researching and applying breath control practices for both health and high-level performance. He has shared his work with organisations such as the UFC Performance Institute, ALTIS, and U.S. and Allied Special Forces.For the past two years, Rob has worked closely with the Navy SEAL Foundation as a regular consultant, with his Check Engine Light classes serving as a component of the Continue Mission/Warrior Fitness Program. Beyond his professional work, Rob is a lifelong martial artist and surfer, as well as a devoted husband and father. When he’s not buried in research, you can usually find him on the mats, in the water, or at home with his wife and their many animals.Useful Linkshttps://www.instagram.com/thecheckenginelight/?hl=enhttps://www.thecheckenginelightbook.com/https://www.wilsonhealthandperformance.com/ Chapters02:08 Effort Vs Rest03:50 Debt Collector Moment05:05 Managing Performance Costs06:48 Nicotine as Compensation09:14 Rituals and Reset Systems11:17 Rob Wilson Background13:36 Self Care Reframed16:14 Sleep and Longevity Costs19:34 Cost Less to Be You20:39 Check Engine Light Concept22:59 Dashboard Signals and Maintenance26:43 Toughness and Dissociation30:08 Finding Better Indicators31:41 M3 Mind Movement Matter33:53 Building Awareness Habits35:24 Wearables and Calibration41:15 HRV Scores and Context44:56 Wrap Up and Next Steps45:52 Love the Long GameAbout the PodcastFor more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at info@ophp.co.uk or connect with us on LinkedIn. ProductionEdited and produced by Bess ManleyThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    48 mins
  • How Fast Jet Pilots Perform and Make Decisions Under Pressure with Air Commodore Robin Caine

    How Fast Jet Pilots Perform and Make Decisions Under Pressure with Air Commodore Robin Caine
    Jul 8 2026
    In this episode of the Optimising Human Performance Podcast, Martin sits down with Air Commodore Robin Caine, Head of UK Military Flying Training, to explore the psychology of decision-making under pressure.Robin explains how RAF pilots are trained to remain calm in extreme situations, trust their training over emotion, and make effective decisions when time is short. The conversation explores how these same principles can help leaders, athletes, business professionals, and anyone working in high-pressure environments make better decisions, communicate more effectively, and improve performance.You'll also hear about Combat Edge, the RAF's pioneering human performance programme that combines psychology, coaching, data, and leadership development to build more capable and resilient aviators.Rob Caine is an Air Commodore and 1* Head of UK Military Flying Training and a former fast-jet pilot and Qualified Weapons Instructor with over thirty years’ experience operating and leading in complex, high-risk environments. He has commanded at squadron and group level and is responsible for the performance, training, and operational readiness of future Royal Air Force aircrew. He is passionate about making UK flying training an exemplar of holistic high performance through the Combat Edge Programme.Throughout his 30 year career, Rob has operated at the sharp end of decision-making under pressure — from tactical flying at low level to leading large-scale transformation programmes within UK defence. His work focuses on improving judgement, resilience, and execution in environments where uncertainty, time compression, and consequence are constant.Rob completed the UK Higher Command and Staff Course (HCSC) in 2024, an advanced programme attended by a select cohort of senior cross-government and NATO leaders preparing for strategic-level command. He holds a Master’s degree and applies contemporary research in decision science, performance psychology, and systems thinking to his leadership and advisory work.In developing his upcoming book, Decision Advantage, Rob has drawn not only on his operational experience but also on extended interviews with senior military leaders and high-performance practitioners. These contributors provide operational insight at the highest levels of command and performance, strengthening the book’s perspective on leadership and judgement in complex systems.Alongside his military role, Rob is the founder of Decision Systems Group, an executive advisory practice focused on Decision Quality in Complexity (DQX). Through keynote speaking, executive programmes, podcasts, and advisory partnerships, he works with senior leaders to strengthen clarity, cohesion, and strategic execution under pressure. His long-term aim is to establish Decision Quality as a practical operating system for leaders and coaches navigating modern complexity.This combination of operational command and cognitive performance expertise enables Rob to translate military-grade clarity into practical tools for corporate and public-sector leaders.Useful Linkshttps://www.linkedin.com/in/rob-caine-mbe/ https://www.rafnews.co.uk/ Email: Rob.Caine@DecisionSystemsGroup.ComChapters00:38 Meet Robin Caine01:38 Night Goggles Scare03:53 Trust Instruments07:49 Action Info Control10:18 Sit On Hands13:42 Pressure Beyond Cockpit15:37 Team Sport Aviation18:11 Training Without Time21:54 Simple Tools Win24:27 Talent Trust Training27:56 Potential Minus Interference30:05 Weapons Course Struggle30:41 Failing the Course32:02 Perfection Myth33:01 Risk and Learning Culture36:15 Decision Points37:30 Good Enough Training38:35 Live vs Sim Debate42:24 Combat Edge Explained45:20 Building the Program49:41 Future Vision and Innovation53:57 Coaching Culture ShiftThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    1 hr
  • What Experts Know That They Can't Explain with Dr Jamie Taylor

    What Experts Know That They Can't Explain with Dr Jamie Taylor
    Jun 24 2026
    Why do the best coaches and instructors often find it so difficult to explain exactly what makes them effective? And why do some people keep getting better while others In this episode of Optimising Human Performance, Martin sits down with coach developer and researcher Jamie Taylor to explore the science and practice of learning, coaching, skill acquisition and high performance. Whether you're leading a team, coaching others, building expertise in your profession, or simply trying to avoid becoming someone who repeats the same year of experience over and over again, this conversation will give you practical ways to think differently about learning and performance.What You’ll LearnThe difference between experience and expertiseWhy adaptability sits at the heart of expert performanceWhat cognitive task analysis can teach us The role of mistakes and error-based learningCoaching and instruction under pressureReflection, critical friends and professional developmentHow to develop better coaches, instructors and leadersKey TakeawaysExperience is not expertiseLearning requires challengeFeedback drives improvementExpert knowledge is often hiddenAbout Jamie TaylorJamie Taylor is an Associate Professor at Dublin City University, where he co-leads CoEx|Lab. His research and applied practice is focused on improving expertise and performance in sport.As a practitioner, he works with coaches and organisations across Olympic/Paralympic, professional, academy, and international sport, translating research into tools for understanding and developing coaching practice and skill acquisition. Useful LinksJamie’s email: Jamie.taylor@dcu.ieJamie on LinkedInCognitive Task Analysis Critical Decision Making Link to Naturalistic Decision Making AssociationChapters01:17 Experience vs Expertise02:53 Helping Experienced People Adapt06:17 Making Tacit Skills Explicit07:07 Cognitive Task Analysis09:10 When Coaching Practice Doesn’t Reflect Reality10:36 Error Based Learning12:51 Desirable Difficulty14:06 Coaching Groups at Scale15:45 Standards and Superhumans19:53 Pressure Transfer and Feedback24:59 Critical Friends and Refraction27:48 Burnout and Micro Innovations31:00 Ethics of Experimentation32:29 DIY Cognitive Task Analysis35:27 Redesigning Training Big Rocks37:59 Are Great Coaches Born39:47 Closing Thoughts and Wrap UpAbout the PodcastFor more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/Hosted by Human Performance specialist, researcher and educator Dr Martin I. Jones.If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions, or topics you'd love us to cover, email us at info@ophp.co.uk or connect with us on LinkedIn. Thanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    42 mins
  • Why Your Supplements Might Not Be Working

    Why Your Supplements Might Not Be Working
    Jun 10 2026
    Are You Taking the Wrong Supplements? Theo Wiley on Genetics, Creatine and Personalised NutritionMost people choose supplements by guesswork.They walk into a shop, pick something off the shelf, follow the same dosage as everyone else, and hope it works. But if two people have different bodies, diets, training demands, genetics, and recovery needs, why would the same supplement plan work equally well for both?In this episode, Dr Martin Jones speaks with Theo Wiley, founder of Myoform, about the science of personalised supplementation and why the future of performance, recovery and health may be far more individualised than the current supplement industry suggests.Theo explains how genetics, biomarkers, wearables, lifestyle data and testing could change the way we approach nutrition. He also breaks down which supplements have the strongest evidence, where people waste money, and why quality control in the supplement industry matters more than most consumers realise.This conversation is for athletes, coaches, leaders and anyone who wants to make better decisions about supplements, recovery, energy, health and long-term performance.In this episode, you’ll learnWhy the same supplement can produce different results in different peopleHow genetics may influence nutrient needs, recovery and performanceWhy one-size-fits-all supplement advice is often flawedWhich supplements have the strongest evidence behind themHow biomarkers, wearables and genetic testing could personalise health decisionsWhy placebo effects can still influence performanceThe risks of contamination and poor quality control in supplementsWhat personalised health could look like over the next five yearsWhy creatine, vitamin D, omega-3 and protein remain key evidence-based optionsAbout Theo WileyTheo Wiley is a scientist, entrepreneur, and founder building at the intersection of genomics and human performance. With a background in human biosciences, he's spent a decade in biotech and gene therapies, working across neurodegenerative disorders and rare diseases. Now, as the co-founder and CEO of Myoform, he applies the principles of precision medicine to health and performance. Myoform is an AI-driven platform that combines whole-genome sequencing, blood biomarkers, wearable data, and lifestyle inputs to generate personalised supplement formulations that update over time based on an individual's biology. Based in London and operating across the UK and the US, he leads a team that turns cutting-edge science into everyday health decisions. Today, Theo is focused on proving that nutrition built around a person's own biology can optimise how they train, recover, and live.Connect with Theo:LinkedIn: https://www.linkedin.com/in/theo-wiley-877457103/Instagram: https://www.instagram.com/theo.wiley_/Myoform: https://myoform.io/Research resource mentioned: https://examine.com/Chapters00:11 Do Supplements Work?02:18 Creatine And Genetics04:15 Four Keys To Results05:45 Founding Myoform 07:35 Why Personalization Matters10:04 The Microbiome 12:45 How Myoform Works15:24 Genomics And Risk Scores19:15 Magnesium And Placebo21:31 Using Wearables26:23 Traits And Injury Risk29:34 Nootropics And Brain Boosts35:58 Quality Control And Safety38:34 Budget Personalisation Basics42:15 Future Of Health Data45:32 Closing Thoughts And LinksAbout the PodcastFor more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/Hosted by Human Performance specialist, researcher, and educator Dr Martin I. Jones. If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at info@ophp.co.uk or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ ProductionEdited and produced by Bess ManleyThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    48 mins
  • Sleep, Stress, Caffeine and the Truth About High Performance with Phil Learney

    Sleep, Stress, Caffeine and the Truth About High Performance with Phil Learney
    May 27 2026
    You’re drinking more coffee. Taking more supplements. Sleeping longer when you can.Yet your energy still crashes. Your focus disappears. Your recovery feels slower. And your nervous system feels permanently switched on.In this episode of the Optimising Human Performance Podcast, human performance scientist Phil Learney unpacks why so many ambitious people feel exhausted despite investing heavily in their health, productivity, and performance.Phil explains how modern lifestyles create chronic nervous system overload, why recovery has become one of the biggest missing links in performance, and how sleep influences everything from cognitive function and metabolism to emotional regulation and resilience.The conversation also explores caffeine dependence, overstimulation, supplement quality, stress regulation, behavioural habits, and why sustainable performance starts with understanding capacity.If you want more energy, better recovery, clearer thinking, and performance that lasts, this episode delivers a practical framework for understanding what actually moves the needle.In This EpisodeWhy sleep remains one of the highest leverage performance tools availableHow chronic stress impacts energy, focus, and recoveryWhy many supplements fail to produce meaningful resultsThe relationship between caffeine and nervous system capacityHow overstimulation reduces long-term performanceWhy recovery influences cognitive and physical performanceThe role of routines, habits, and behavioural consistencyHow elite performance principles apply to everyday lifeWhy self-awareness changes how effectively you performKey TakeawaysRecovery determines long-term performance capacity.Sleep influences energy, cognition, emotional regulation, metabolism, and resilience.Nervous system overload impacts focus, recovery, and decision-making.Supplement quality, sourcing, and dosage matter.Caffeine affects people differently depending on stress load and recovery state.Consistent habits create more sustainable performance than short-term optimisation tactics.Self-awareness improves decision-making around stress, recovery, and workload management.About Phil LearneyPhil Learney is a globally recognised human performance expert, sports scientist, and educator with nearly three decades of experience across elite sport, corporate performance, and luxury hospitality.Phil is the co-founder of HMN24, a neuroscience-led human performance company focused on circadian biology and nervous system regulation, and the founder of the Future Wellness Group, an organisation dedicated to developing science-driven wellness solutions across education, performance environments, and global wellbeing initiatives.Through his work, Phil helps individuals and organisations unlock higher levels of cognitive, physical, and emotional performance using biologically intelligent strategies.Connect with Phil LearneyLinkedIn: Phil LearneyFuture Wellness Group: futurewellness.educationHMN24: hmn24.comChapters00:00 Why High Performers Feel Constantly Exhausted01:20 Phil Learney’s Journey into Human Performance03:51 The Truth About Supplements10:15 Why Most Supplements Don’t Work14:50 Dosage, Transparency & Ingredient Quality22:04 Caffeine, Stress & Nervous System Capacity28:04 Why Sleep Is Still Ignored32:56 Redefining High Performance37:35 Where to Find Phil38:53 Phil’s Final Message on Sleep39:35 Key Takeaways & Closing ThoughtsAbout the PodcastThe Optimising Human Performance Podcast explores evidence-based strategies to help people perform, recover, adapt, and thrive in high-pressure environments.For more episodes and resources: https://www.ophp.co.uk/If you enjoyed this episode, follow the podcast, leave a review, and share it with someone looking to improve their energy, recovery, and long-term performance.For guest suggestions, feedback, or partnerships: info@ophp.co.ukProductionEdited and produced by Bess ManleyThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    41 mins
  • Learn how to prevent burnout forever, in under 40 minutes

    Learn how to prevent burnout forever, in under 40 minutes
    May 13 2026
    Most people think burnout is obvious. That you’ll feel it coming. The reality is, you don’t.In this episode of the Optimising Human Performance Podcast, former police officer-turned burnout-prevention coach Zane McCormack shares the story of collapsing on the way to work after years of chronic stress, emotional overload, and running on fumes without realising it.Zane explains why high performers are often the most vulnerable to burnout, how the warning signs slowly compound beneath the surface, and why many people only recognise the damage once their body forces them to stop.This episode is especially valuable for leaders, high performers, emergency responders, parents, business owners and anyone who feels constantly switched on.What You’ll LearnThe five stages of burnout Why burnout often affects capable, motivated people Early warning signs most people ignore How stress changes thinking, emotional regulation, and decision-making The link between identity and overwork Why recovery is more than just sleep The importance of rest, relationships, and boundaries How to build resilience before reaching the breaking point Key TakeawaysBurnout rarely happens overnight High performers often push through warning signs for years Chronic stress reduces resilience and problem-solving ability Emotional regulation narrows during burnout Rest is preventative, not just reactive Relationships are a major protective factor Sustainable performance requires recovery, boundaries, and identity outside work About Zane McCormackZane McCormack is a burnout prevention coach and trainer who previously served for 16 years with Devon and Cornwall Police. After experiencing severe burnout himself, he now works with individuals and organisations to improve resilience, recovery, and sustainable performance.ResourcesLearn more at Zane McCormackhttps://www.linkedin.com/in/zane-mccormack-burnout-coach-resilience-trainer/ https://www.instagram.com/zane___mccormack/ Chapters01:49 - The Collapse That Started Everything03:42 - The Early Warning Signs06:56 - Burnout Often Hides Until Something Unexpected Happens08:07 - The Boiling Frog Effect of Stress09:21 - “The People That Don’t Care Don’t Burn Out”10:49 - Why Life Outside Work Matters More Than People Think12:20 - What Was Stopping Him From Recovering Properly14:01 - Ten Days Without Sleeping or Eating14:47 - The Bridge Moment That Snapped Him Back16:20 - Understanding That It Was Burnout, Not Just Trauma17:05 - The Five Stages of Burnout Explained22:16 - What To Do If You Recognise Yourself in This Episode22:53 - The Seven Pillars of Recovery and Resilience24:55 - Boundaries Between Work and Home25:13 - Relationships as Protection Against Burnout25:53 - Doomscrolling, Phones, and Hyperconnectivity30:31 - Helping High Performers Before They Break32:48 - Final Advice: Focus on Rest and Relationships33:14 - Martin’s Closing Reflections on BurnoutAbout the PodcastFor more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/Hosted by Human Performance specialist, researcher, and educator Dr Martin Jones & former Royal Army Physical Training Corps Instructor-turned-academic Dr Jon Paul Nevin.If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at info@ophp.co.uk or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ ProductionEdited and produced by Bess ManleyThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    34 mins
  • What 20+ Years in Elite Military Performance Teaches About Nutrition

    What 20+ Years in Elite Military Performance Teaches About Nutrition
    Apr 29 2026
    Most performance problems aren’t obvious. They’re not in your training plan; they’re not in your effort. They’re in the things you consistently ignore.In this episode, we sit down with Dr Nick Barringer, performance dietitian, former Army Ranger, and expert in human performance, to break down what actually drives performance, recovery, and longevity.From nutrition fundamentals to injury prevention to the science behind energy, brain function, and long-term health.This is a deep dive into the unsexy work that keeps you performing at your best when it matters most.What You’ll LearnWhy better nutrition impacts more than just performance The “unsexy” work that prevents injuries and keeps you in the game How small gaps in nutrition and recovery compound over time The real role of creatine in energy, brain health, and longevity Why hydration is still one of the most overlooked performance factors How to think about fueling for high-demand environments Key TakeawaysPerformance isn’t just about how hard you train—it’s how well you support it The basics, done consistently, outperform everything else Injury prevention and stability are often ignored until it’s too late Nutrition impacts energy, cognition, recovery, and long-term health What you ignore is often what takes you outAbout the GuestDr Nick Barringer is a performance dietitian, former Army Ranger, and expert in human performance. With over two decades of experience working in elite military and performance environments, he specialises in nutrition, recovery, and optimising human capability.Resourceshttps://drnickbarringer.com/ https://www.instagram.com/nickbarringer.phd.rdn/Chapters01:13 Creatine Basics Benefits02:18 Creatine Safety Hydration04:14 Creatine For Sleep Loss05:35 Nick Background Military Career06:59 Ranger School Breakdown11:13 Ranger School Nutrition Hacks12:11 Fueling In The Field14:25 Ranger Athlete Warrior Program16:27 What Works In Uniform17:41 Winning Ranger Buy In19:16 Why Nutrition Matters20:22 Evolving The Assessments22:02 Nutrition Testing Tools23:06 Prep For Ranger School24:30 Big Rocks Nutrition Plan26:24 Guinness Pasties Myth28:23 Closing Advice And WrapAbout the PodcastFor more expert-led conversations delivering evidence-based strategies to help you perform, recover, and adapt in high-pressure environments, check out our website https://www.ophp.co.uk/Hosted by Human Performance specialist, researcher and educator Dr Martin Jones & former Royal Army Physical Training Corps Instructor turned academic Dr Jon Paul Nevin.If you found this podcast valuable, please take a moment to rate, share & review. If you have feedback, guest suggestions or topics that you'd love us to cover, then do email us at info@ophp.co.uk or connect with us on LinkedIn https://www.linkedin.com/company/ophp/ ProductionEdited and produced by Bess ManleyThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    31 mins
  • How to Perform When Fear Is Real: Resilience, Stress Exposure, and Leadership with Ash Alexander-Cooper OBE

    How to Perform When Fear Is Real: Resilience, Stress Exposure, and Leadership with Ash Alexander-Cooper OBE
    Apr 15 2026
    Fear is easy to talk about in theory. It is harder when the stakes are high, and you still have to think clearly, lead others, and perform.In this episode of Optimising Human Performance (OpHP), Martin I Jones speaks with Ash Alexander-Cooper OBE about building resilience, courage in the face of fear, and empowering leadership in high-stakes environments.You will learn how to stay functional under pressure, why fitness reduces cognitive load, how leaders build trust fast in complex environments, and a simple STOP reset technique to interrupt stress spirals.Ash shares personal stories that begin with childhood instability and the search for belonging through high-performance music and sport, before an “accidental” decision led to a 20+year military career. Ash explains that resilience is not a personality trait but a capability built through realistic training, repeated exposure, and physical readiness, thereby freeing the mind to think clearly under pressure.Guest, Cast, & CrewAsh Alexander-Cooper OBE is a former soldier, athlete, artist, and award-winning international musician. During a three-decade career, Ash served as a helicopter pilot, an airborne jungle-warfare and counter-terrorism specialist, and spent seven years deployed in some of the world's most challenging environments. Wounded multiple times, Ash proudly supports several veteran charities as a vocal mental health campaigner and advocate. Since retiring from the military, he's focused on leadership and resilience, and he's now a sought-after international keynote speaker and strategic advisor supporting those seeking to overcome adversity, adapt, and win in today's increasingly complex world.Hosted by Martin I. Jones https://www.ophp.co.uk Produced & edited by Bess ManleyKey takeawaysWhy resilience is often forged through hardship, not discovered through motivationHow realistic training and stress exposure build functional calm under pressureWhy physical fitness can reduce cognitive load and improve decision-makingA leadership model for complexity: trust, purpose, shared consciousness, empowered executionHow authentic leaders share context, invite challenge, and empower teams rather than control themA practical reset tool: the STOP technique to interrupt stress spiralsResourcesAsh’s website: https://www.ashalexcooper.com/ Ash’s book: https://www.waterstones.com/book/mindful-soldier/ash-alexander-cooper/9781529450644Follow Ash on X https://twitter.com/ashalexcooperFollow Ash on Instagram https://www.instagram.com/ashalexcooper/Follow Ash on Facebook https://www.facebook.com/ashalexcooper/ Chapters00:00 Welcome and guest introduction00:26 Resilience and courage teaser01:43 Meet Ash Alexander-Cooper02:01 From music to military03:04 Why he wrote the book04:27 Childhood instability and its impact06:08 Refuge in teams and performance08:50 An accidental start to a military career11:36 Why he stayed in13:36 First ambush, injury, and trauma16:02 How training builds resilience19:09 Stress exposure without combat19:45 Physical fitness frees the mind21:56 Human performance and adaptation24:12 Brain sabotage in racing25:50 Accidental marathon fueling26:43 Leadership basics that matter27:14 Team of Teams framework31:41 Building trust fast34:15 Complexity and sharing context36:54 Psychological safety in action38:35 Resilience toolkit from the book40:15 STOP breath reset technique43:47 Where to find the book45:47 Courage through fear zone47:07 Final thanks and call to actionIf this episode helped you, follow Optimising Human Performance, share it with someone leading under pressure, and leave a quick review. It directly helps more people find the show.Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share & review - It directly helps more people find the show. If you have feedback, guest suggestions, or topics you'd love us to cover, email us at info@ophp.co.uk Follow OpHP on LinkedIn for clips, frameworks, and episode takeawaysThanks for listening to Optimising Human Performance.This podcast is for people who can’t afford to fail. Each episode gives you practical, evidence‑based tools you can apply in the real world.For more about the podcast, speaking, coaching, and mentoring, visit:www.ophp.co.ukConnect with us:LinkedIn: https://www.linkedin.com/company/ophp/Instagram: @ophumanperformanceIf you found this episode useful, please share it with one colleague, subscribe, and leave a review – it helps us reach more people who operate in high‑stakes environments. Hosted on Acast. See acast.com/privacy for more information.
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    48 mins