Optimising Human Performance

Optimising Human Performance is the podcast for people who can’t afford to fail. If you work in the military, defence and security, emergency services, first response, elite sport, or any other high‑pressure environment, this show gives you practical, evidence‑based tools to perform at your best when it matters most. Hosted by Dr Martin I. Jones and Jonpaul Nevin, the podcast brings together world‑leading experts, cutting‑edge science, and hard‑won field experience. Martin is a sport psychologist with over 20 years of research and applied experience. He holds advanced degrees from Loughborough University and the University of Oxford, has authored more than 50 peer‑reviewed publications, and previously served as Principal Advisor for Human Performance and Human Augmentation at the UK’s Defence Science and Technology Laboratory (Dstl). He has also represented the UK on NATO’s Human Factors and Medicine panel. Jonpaul is a former British Army soldier with 15 ye

Optimising Human Performance is a health podcast hosted by Unknown Host, with 52 episodes on record and a Required Pod Score of 80.

Unknown Host hosts Optimising Human Performance, a health show with 52 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #50

  The Health and Wellness Lie: How to Spot When You are Being Sold

  Sep 1, 20261 hourS4

  What if many of the health, wellness, and performance products we spend money on are not delivering on their promises? In this episode, Martin is joined by physiologist, researcher and writer Dr Nick Tiller , author of The Health and Wellness Lie , for a critical look at the evidence behind some of the biggest claims in the wellness industry. From supplements and cold plunges to saunas, acupuncture, cupping, creatine and caffeine, Nick explains why a plausible-sounding mechanism, a scientific-looking claim or an elite athlete endorsement doesn't necessarily mean something works. The conversation also explores why we're so susceptible to wellness marketing, how our cognitive biases are exploited, and the difference between science communication and science commodification. Most importantly, Nick explains how to become a more critical consumer of health and performance information. Rather than simply telling you what works and what doesn't, he shows you how to recognise the mechanics behind the claims and make better decisions for yourself. About Nick Nick Tiller, Ph.D., is an exercise physiologist, researcher, and author whose work examines how science, misinformation, and marketing intersect in modern wellness culture. A Skeptical Inquirer columnist since 2021, and a writer for Psychology Today, he has written more than 150 general-audience articles and is an elected Fellow of the Committee for Skeptical Inquiry. His first book, The Skeptic's Guide to Sports Science was named one of Book Authority's "Best Sports Science Books of All Time." Chris van Tulleken describes his new book, The Health and Wellness Lie, as “a tour de force, debunking the myths and scams of the modern wellness industry.” Useful Links Nick’s website: https://www.nbtiller.com/    Nick’s book: https://linktr.ee/TheHealthandWellnessLie    Chapters 01:49 Whats The Harm 02:59 Supplements And Risks 05:29 Drugs Vs Supplements 10:24 Acupuncture Reality Check 13:03 Why People Believe 14:47 Cupping And Media Hype 18:31 When Placebos Kill 20:40 Science Communication Void 23:09 Influencers And Biases 28:40 Shiny Objects And Saunas 32:07 Sauna Study Misread 34:03 Sauna Versus Exercise 35:18 Cold Plunge Recovery Myth 38:04 Wellness Marketing Playbook 41:54 Back To The Basics 47:07 Creatine Hype And Bias 51:02 Caffeine Claims And Timing 54:24 Critical Thinking Framework 57:30 Closing Thoughts And Plugs About the Podcast For 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 .  Production Edited and produced by Bess Manley 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.uk Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ Instagram: @ophumanperformance If 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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  Episode #49

  The Red Arrows Secrets: How Elite Pilots Stay Calm Under Extreme Pressure

  Aug 18, 202651 minS4

  What does it actually take to perform at your best when the margin for error is tiny? Former Red Arrow and fighter pilot Dan Lowes takes us behind the scenes of one of the world’s most elite teams and reveals that world-class performance isn't about getting everything right. It's about how quickly you recognise an error, learn from it, and move on. Flying just feet apart at hundreds of miles an hour, Red Arrows pilots are expected to make mistakes, own them publicly and then immediately put them aside. Their debriefing culture is so ingrained that pilots would far rather admit an error themselves than have someone else point it out. Dan shares the principles he's taken from the fighter pilot world and applied to high-performing teams in business and beyond. Dan's message is simple: excellence requires a constant willingness to learn, adapt and keep getting better. What You’ll Learn Why world-class performance can look effortless from the outside The Red Arrows' relentless training and debriefing process How pilots learn to compartmentalise mistakes and stay present Why making errors can actually be a powerful selection tool How the Red Arrows select for character once performance reaches the required standard Why leaders admitting their own mistakes can transform team culture The importance of having a clear and compelling “why” When struggling performers deserve more support and when it's time to let them go What high-performing teams can learn from the Red Arrows About Dan Dan Lowes is a former RAF Fighter pilot and Executive Officer of the world-famous Red Arrows. Dan has made it his life goal to consistently operate at a world-class level, immersed in the power of effective communication and the art of debriefing. Dan is skilled in performance management, team leadership and specialises in implementing communication processes which elevate the performance of leaders and their team members. He has become a practitioner by thriving in one of the world’s most demanding and dynamic environments for over 16 years; surviving from time critical information arriving in the right place at the right time through effective communication lines and processes. Useful Links Email Dan -  dan@theworldclasscode.com  Dan on LinkedIn - https://www.linkedin.com/in/daniel-lowes-6902b41b3/   Chapters 01:00 — A childhood dream becomes reality 02:00 — The relentless training behind the Red Arrows display 05:00 — Owning mistakes: the aviation debrief culture 08:30 — Why mistakes must stay in the debrief 10:30 — Compartmentalising failure under pressure 12:30 — Can resilience be selected or trained? 14:00 — Why failing early can make you better 16:00 — Building a culture of continuous learning 17:30 — How the Red Arrows test candidates under pressure 19:00 — The mindset that separates elite performers 22:30 — Depersonalising mistakes: why pilots become numbers 24:00 — Leadership and the power of owning your errors 26:00 — The three pillars of a high-performing team 28:00 — Why “someone is always watching” matters 29:00 — Selecting character over talent 32:00 — The 360° test: seeing candidates outside the cockpit 34:00 — The power of a strong team identity 37:00 — Hire slowly, fire quickly? 39:00 — When struggling performers deserve more time 41:00 — How to tackle poor performance early 43:30 — “We don't have time” — really? 45:00 — The Red Arrows' five-minute debrief 47:00 — Dan's final lessons on becoming world-class About the Podcast For 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 .  Production Edited and produced by Bess Manley 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.uk Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ Instagram: @ophumanperformance If 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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  Episode #48

  What the Breathwork Gurus Dont Want You to Know

  Aug 4, 202655 minS4

  In this episode Join us as Dylan McKay shares insights from his unique background in military bomb disposal to challenge myths around breathing techniques. This episode explores how individualised breathing behaviours influence performance, safety, and recovery in high-stakes environments. Key topics The influence of breathing behaviour under pressure and in high-stakes decision-making The importance of understanding individual differences in breathing responses to stress The myth versus reality of common breathing techniques like box breathing, physiological sighs, and nasal breathing The physiological complexity behind breath-hold skills like in freediving, and their relevance to performance The critical role of psychological beliefs and behavioural lenses in breathing interventions Risks and limitations of popular tools like capnography, Bolt score, and wearable sleep devices in performance contexts The need for self-awareness and personalised training over generic techniques How to approach breathing as a self-exploration process for better resilience and performance Guest Dylan McKay is a human performance specialist and faculty member of the Professional School of Behavioural Health Sciences. He is the founder of the Performance Breathing System®, an evidence-based approach to optimising health and operational performance through applied breathing science.  Dylan previously served as an EOD Commander in the New Zealand Special Forces and led the unit’s Human Performance Programme, with a focus on helping people operate effectively under pressure and recover from the operational demands. Today, he specialises in breathing science (not trend-led “breathwork”), using assessment-led education and breathing behavioural analysis to support practical, individualised change, particularly for people working in high-stress, high-reliability roles. Useful Links https://www.linkedin.com/in/dylan-mckay1/   https://www.linkedin.com/company/rendersafe/about/   https://www.rendersafe.co.uk/   Chapters 01:14 Stress Breathing Is Individual 03:15 Dylan’s EOD Background 05:49 Why Box Breathing Took Off 08:58 Looking at Breathing Through Behavioral Lens  10:38 Defining Dysfunctional Breathing 12:47 Physiological Sigh Mythbusting 15:07 Capnography and CO2 Reality 19:49 Nasal Breathing and Mouth Taping 21:53 Airway Structure vs Behavior 25:57 Mouth Taping Risks at Night 27:29 Belief Versus Hype 28:38 Tummo Breathing 32:35 States Versus Traits 34:21 Capnography Vs Bolt Scores 37:44 Free Diving And Evidence 40:01 Breathing Bumper Stickers 41:14 Self Awareness Practice 45:33 Wearables And HRV 49:59 Box Breathing Reality 52:22 Closing Thanks And Wrap Final thoughts This episode emphasises the complexity, individuality, and psychological dimensions of breathing in high-performance settings. Dylan McKay advocates for a scientific, personalised approach grounded in self-awareness rather than relying on popular myths or quick fixes. Tune in to rethink how breathing fits into your performance puzzle. For 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 .  Production Edited and produced by Bess Manley 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.uk Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ Instagram: @ophumanperformance If 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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  Episode #47

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

  Jul 21, 202648 minS4

  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 Learn Why 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 Wilson Rob 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 Links https://www.instagram.com/thecheckenginelight/?hl=en https://www.thecheckenginelightbook.com/ https://www.wilsonhealthandperformance.com/   Chapters 02:08 Effort Vs Rest 03:50 Debt Collector Moment 05:05 Managing Performance Costs 06:48 Nicotine as Compensation 09:14 Rituals and Reset Systems 11:17 Rob Wilson Background 13:36 Self Care Reframed 16:14 Sleep and Longevity Costs 19:34 Cost Less to Be You 20:39 Check Engine Light Concept 22:59 Dashboard Signals and Maintenance 26:43 Toughness and Dissociation 30:08 Finding Better Indicators 31:41 M3 Mind Movement Matter 33:53 Building Awareness Habits 35:24 Wearables and Calibration 41:15 HRV Scores and Context 44:56 Wrap Up and Next Steps 45:52 Love the Long Game About the Podcast For 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 .  Production Edited and produced by Bess Manley 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.uk Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ Instagram: @ophumanperformance If 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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  Episode #46

  How Fast Jet Pilots Perform and Make Decisions Under Pressure with Air Commodore Robin Caine

  Jul 7, 20261 hourS4

  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 Links https://www.linkedin.com/in/rob-caine-mbe/   https://www.rafnews.co.uk/   Email: Rob.Caine@DecisionSystemsGroup.Com Chapters 00:38 Meet Robin Caine 01:38 Night Goggles Scare 03:53 Trust Instruments 07:49 Action Info Control 10:18 Sit On Hands 13:42 Pressure Beyond Cockpit 15:37 Team Sport Aviation 18:11 Training Without Time 21:54 Simple Tools Win 24:27 Talent Trust Training 27:56 Potential Minus Interference 30:05 Weapons Course Struggle 30:41 Failing the Course 32:02 Perfection Myth 33:01 Risk and Learning Culture 36:15 Decision Points 37:30 Good Enough Training 38:35 Live vs Sim Debate 42:24 Combat Edge Explained 45:20 Building the Program 49:41 Future Vision and Innovation 53:57 Coaching Culture Shift 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.uk Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ Instagram: @ophumanperformance If 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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