The Art of Performance Podcast

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.

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.  

In Episode 63, we’re diving into the programming model built for peak performance—Block Periodisation. Born out of Soviet sport science, block periodisation uses highly focused training blocks to prepare athletes for major events and phases of the year. We break down the three pillars: Accumulation Transmutation Realisation A nd show you how to program them with purpose. Whether you're building a HYROX prep block, coaching a tactical athlete, or just want to understand how to actually peak properly - this is the deep dive you need. Let

In Episode 62, we’re dissecting the OG of structured training - Linear Periodisation. You’ll learn where it came from, who it’s actually good for, and why most people either misuse it or give up on it too early. We’ll break down why linear periodisation works for beginners, return-to-training clients, and base-phase strength development - but also where it completely falls apart for athletes chasing multiple performance outcomes. If your training is stuck on the same 3x10 cycle, this episode might just slap you into clarity.

In this first episode of our Programming & Periodisation Mini-Series, we’re going all in on the truth behind what separates elite training from random workouts. You’ll learn exactly what periodisation is, where it came from, and how to apply it to your own training - without the fluff or textbook jargon. We’ll break down the full lifecycle of an effective training plan: GPP, Foundation, Specific Prep, Intensification, Tapering, and Deloads. This episode will help you finally understand why most people stay stuck, plateaued, or burned out—and how to build a training system that actually f*cking works. If you want to stop guessing and start progressing, this is where it begins.

🎙️ "No Bullsh*t Strength & Conditioning Q&A – 20 Science-Backed Answers" Tired of fitness myths, misinformation, and people making training way harder than it needs to be? In this rapid-fire Q&A, we answer 20 of the most common (and dumbest) fitness questions we get asked, using real science - no fluff, no fads, no influencer BS. 💥 Want to know if cardio kills your gains? 💥 Confused about protein, rest days, or the best training split? 💥 Tired of people overcomplicating fat loss and muscle gain? We’re breaking it ALL down in punchy, no-BS style answers backed by science and actual f*cking experience. 🎙️ Listen now – and finally cut through the fitness industry bullsh*t.  

Biohacking is a billion-dollar industry - but does any of it actually work? In this episode, we expose: 🔥 The biggest biohacking scams & who’s getting rich from them. 🔥 What works (cold plunges, nootropics) vs. what’s utter bullsh*t (grounding, overpriced supplements). 🔥 The only ‘biohacks’ that actually improve performance—without costing you a fortune. If you’re tired of the hype and want real, no-BS advice, listen now. 🎧 🚀

More athletes are ditching meat and going plant-based...but is it actually better for performance or just another overhyped trend? In this episode, we break down: 🔥 The pros & cons of plant-based diets for high performers 🔥 Common nutrient deficiencies that can wreck your training 🔥 How to optimise a plant-based diet for strength & endurance 🔥 Why some athletes thrive on it and others fall apart If you’re considering a plant-based approach, listen to this first 🎧 🚀  

Testosterone Replacement Therapy (TRT) is being pushed harder than ever before but is it actually necessary? Or just an excuse for poor training, sh*t lifestyle choices and comparing yourself to influencers juiced to the gills? In this episode, we expose the dark side of TRT, including: Why once you start, you’re on it for life (and what that really means). The hidden side effects - blood thickening, estrogen spikes, testicle shrinkage and infertility. Why most fitness influencers are being disingenuous & lying about their "natural" physiques. How modern men are wrecking their testosterone levels with garbage habits. The #1 reason most guys don’t need TRT... Everyone wants a shortcut but is TRT really the solution or are you just avoiding the hard work that so many "can't be bothered doing"? If you’ve ever considered testosterone therapy this episode is a MUST-LISTEN. Because once you start, there’s no going back. 🎧 Listen now & stop falling for the hype?    

Is Hybrid Training Just a Buzzword? Or Is There More to It? You’ve seen the term hybrid athlete everywhere - on social media, in competitions like Hyrox and DEKA, and in coaching programs. But let’s cut through the noise… Is hybrid training actually something new, or have we just slapped a label on smart, well-rounded training? In this episode, we dive deep into: 🔥 What hybrid training really means (and what it doesn’t mean) 🔥 Why tactical athletes, combat sports athletes and military personnel have been the original hybrids for decades 🔥 How the fitness industry has turned “hybrid” into a brand - does that help or just overcomplicate things? 🔥 The key elements of a true hybrid training program - strength, endurance, movement quality, and recovery 🔥 The pros, the pitfalls, and what you actually need to focus on if you want to train this way Here’s the real question: Do you actually need a label? Or are you just training to be a better, stronger, fitter human? We’re NOT here to discredit hybrid training or those competing in events like Hyrox - if that’s your thing, keep crushing it. But we are here to challenge the hype, ask the hard questions and make sure you actually understand what you’re training for. Drop your thoughts in the comments! Do you consider yourself a hybrid athlete? Or is this just smart marketing? 🎧 Listen Now on [Spotify/Apple Podcasts/YouTube] 📺 Watch the full episode on YouTube [Click Here] Subscribe for more no-BS conversations on training, performance, and everything in between. #HybridAthlete #HybridTraining #TacticalAthlete #StrengthAndEndurance #Hyrox #FunctionalFitness #MilitaryFitness #RunningFastLiftingHeavy #StrengthAndConditioning #PerformanceTraining

"Is BMI a Load of Bullsh*t?" Body Mass Index (BMI) has been the go-to measure of health for decades—but does it actually tell us anything useful? In this episode, we break down the history, flaws and misconceptions surrounding BMI, exposing why it’s outdated and often inaccurate. We’ll explore its origins as a population tool (not an individual health measure), its bias against different body types and ethnicities and why it’s time to rethink this oversimplified metric. We’ll also share evidence-based alternatives like body fat percentage, waist-to-hip ratio and metabolic health markers that give a far clearer picture of your health and fitness. Whether you’re an athlete, a coach, or just someone sick of being defined by a number, this episode will help you separate fact from fiction. It’s time to stop obsessing over BMI and start focusing on what truly matters. Tune in for the truth, the science, and a no-BS conversation about health.

99.9% of Diet Advice is Bullsh*t: Why Consumption Beats Restriction Every Time Tired of being told to cut carbs, avoid sugar and restrict everything you love? You’re not alone and you’ve been lied to. In this episode, we’re breaking down why 99.9% of the diet advice out there is absolute garbage. The problem? It’s all centered around restriction- cutting calories, food groups, and joy - rather than teaching you how to properly fuel your body. We’re flipping the script and diving into evidence-backed principles of consumption over restriction. You’ll learn:  1️⃣ Why focusing on water, protein, fruits, and veggies is the real game-changer. 2️⃣ The science behind why restrictive diets fail 95% of the time. 3️⃣ Practical strategies to build a sustainable, performance-driven diet without feeling deprived. 4️⃣ Why food doesn’t need moralistic labels like "good" or "bad" and how to break free from diet culture guilt. This isn’t about hacks or gimmicks—it’s about getting back to the basics and building a foundation that fuels your goals, whether it’s fat loss, muscle growth, or just feeling bloody good. Tune in for the truth about diet myths, how to avoid the traps of the fitness industry and actionable steps to take control of your nutrition for good. Stop overcomplicating it - this could change the game for you.

Are wearables like WHOOP, Fitbit, and Garmin revolutionising fitness or just overhyped gadgets? In this episode, we dive deep into the science and practicality of wearables. We explore how they track metrics like heart rate, recovery and sleep, while questioning their accuracy, cost and real-world value. Are they the key to better performance or just fancy data collectors? Join us as we cut through the BS, bust myths and share practical advice on how to get the most out of wearables. Tune in now to discover if they’re really worth the investment!

"The Hot and Cold Truth: Are Ice Baths and Heat Therapy Really Worth It?" In this episode, we dive deep into the trending world of ice baths, cold water immersion, and heat therapy. From recovery and muscle growth to mental toughness and cognitive performance, we break down the science, bust the myths, and explore the real benefits (and drawbacks) of these therapies. Are cold plunges and sauna sessions the ultimate tools for athletes and fitness enthusiasts, or just another overhyped wellness trend? Join us as we dissect the research, discuss what works and what doesn’t, and give you the insights you need to make an informed decision on whether to go hot, cold, or maybe even both.

In this episode, we welcome Mark Ormrod Royal Marine veteran, Invictus Games multi-medalist, speaker, author and triple amputee. Mark’s life changed in an instant when he sustained devastating injuries in Afghanistan, but he chose a path few would dare to take: to not be the victim. Instead, he has completley transformed his adversity into fuel for success, proving what resilience and determination can achieve. We explore Mark’s journey and his philosophy on overcoming obstacles, his approach to performance in fitness and life and his unshakable mindset that will wow every one of you. Mark’s insights on resilience, recovery and self-belief go beyond motivation - they’re a call to action for anyone facing life’s challenges and looking for that perspective to gain the upper hand. This is a story of courage, unbelievable transformation and choosing to thrive more than anything else. Listen in to discover what it means to truly own your life and rise above any challenge.