NO BS Performance Podcast |HYROX, Endurance & Hybrid Training

In this in-depth interview, Dan shares his remarkable journey from Royal Marines deployment to overcoming PTSD, quitting alcohol, and excelling in endurance sports and mountaineering. Discover how resilience, mental toughness, and life experiences shape his approach to helping others and redefining limits. In this in-depth interview, Dan Holder shares his remarkable journey through extreme endurance races, his approach to mindset, resilience, and personal development, and how his military background influences his coaching. Discover practical insights on overcoming adversity, the importance of simplicity in discipline, and the lessons learned from pushing limits in the Arctic and beyond.Guest links:https://instagram.com/dutyhappyblokehttps://atomicrambo.comResourcesRoyal Marines - https://www.royalnavy.mod.uk/our-organisation/the-fighting-services/royal-marinesBronze Star Medal - https://en.wikipedia.org/wiki/Bronze_StarMountaineering and High Altitude Climbing - https://www.alpineclub.org.uk/PTSD Support and Recovery Resources - https://www.ptsd.va.gov/Montane Artic Spine - https://www.thespinerace.com/race/arctic/Brian stokes Coaching - https://www.brianstokescoaching.com/https://www.instagram.com/brian_stokes_coaching/

Most endurance athletes overlook a crucial factor that can unlock their full potential, yet many get it wrong by overtraining or neglecting personalised data that could prevent burnout. In this episode, I break down simple, evidence-based strategies to optimise your aerobic engine, improve recovery, and avoid the danger of overtraining, all without overcomplicating your routine.Discover why VO2 max is just one piece of the puzzle, and how consistent base building, smart interval work, and precise heart rate monitoring can boost your performance. I share the best heart rate monitors on the market - warning: not all are created equal and reveal why a chest strap often beats a wristwatch for accuracy. Plus, I dive into how zones like zone 2 are powerful tools, but not magic bullets, emphasising the importance of personalized testing to truly calibrate your training.We also explore the value of lactate threshold and VO2 max tests, and why investing in proper testing can make your training smarter, not harder. Learn how to leverage this data to prevent overtraining, manage fatigue, and harness metrics like HRV for peak performance. If you’re racing soon, I'll give you actionable insights on fuelling, tapering, and race-day nutrition, so you perform at your best when it counts.Perfect for endurance athletes, triathletes, and anyone serious about training smarter, this episode is your guide to building a sustainable, high-performing engine that lasts. If you’re tired of guesswork and want to turn data into results, you’ll want to tune in now.Why this works: The introduction immediately highlights a common pain point, overtraining and lack of personalised data, sparking curiosity with a promise of practical, evidence-based solutions. The detailed breakdown appeals to serious athletes wanting actionable advice, making it both compelling and informative while fitting within platform constraints.

In this episode of the No BS Performance Podcast, Brian Stokes sits down with women’s strength and fat loss coach Sarah Killeen to discuss how hormonal changes, aging, and lifestyle factors influence performance and body composition for women over 35.Many women find that what worked in their 20s no longer delivers the same results later in life. In this conversation, Sarah shares practical insights on strength training, nutrition, and recovery, while breaking down the realities of hormones, cycle syncing, and sustainable fat loss.We also challenge some of the biggest myths in the fitness industry around women’s training and body composition.In this episode we cover:• Hormonal changes after 35 and how they affect performance• Why strength training becomes increasingly important with age• The biggest myths around fat loss and muscle gain for women• Protein intake, meal planning, and fuelling properly• Cycle syncing and how it can influence training• Stress, inflammation, and recoveryIf you're a woman over 35 looking to train smarter — or a coach working with female athletes — this episode offers practical advice without the gimmicks.Follow @brian_stokes_coaching on Instagram and feel free to reach out with questions. I respond to all messages within 36 hours across all platforms.Stop exercising. Start training like an athlete.Sarah Killeen https://www.instagram.com/sculptwithsarahk?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

In this episode of the No BS Performance Podcast, Brian Stokes sits down with Abby Oakman to talk about Relative Energy Deficiency in Sport (RED-S) and Functional Hypothalamic Amenorrhea (HA).Abi shares her personal journey, from pushing hard in training to realising something wasn’t right. She opens up about the warning signs, the physical and psychological impact of low energy availability, and what recovery really looked like.The conversation covers:What RED-S actually isHow HA develops and why it mattersThe early signs athletes shouldn’t ignoreThe pressure many female athletes feel to “do more”Why recovery often means pulling back, not pushing harderRebuilding performance in a sustainable wayThis isn’t medical advice, it’s a real conversation about lived experience, responsibility in coaching, and understanding that performance requires fuel.If you’re training hard, coaching female athletes, or simply trying to stay strong and consistent without burning out, this episode is an important listen.Follow the podcast for weekly conversations around real training and real performance.Find Brian on Instagram: @brian_stokes_coachingNew episodes weekly.

In this episode of the No BS podcast, Brian discusses the realities of competitive racing, focusing on how athletes can cope with disappointments and setbacks. He emphasizes the importance of emotional management, strategic responses to performance analysis, and the need for a structured approach to training after a race. Brian shares a framework for athletes to process their emotions and refine their training without overreacting. He concludes by highlighting how setbacks can fuel motivation and confidence for future races.

In this episode I’m joined by Wayne Sanderson - SandoWe talk about training, mindset and performing when it matters, whether that’s in sport, work or everyday life.Expect a relaxed conversation covering background, lessons learned and what actually works when it comes to staying strong, capable and consistent.If you enjoy the episode, share it with someone who trains properly and follow the podcast so you don’t miss future conversations.📲 Instagram: @brian_stokes_coaching💬 I reply to all messages within 36 hours🎧 New episodes weekly

No BS performance, training and mindset.Hosted by HYROX and endurance coach Brian Stokes, this podcast is for busy people who still want to perform at a high level. We talk real training, consistency, strength, aerobic fitness and what actually works in the real world. No fluff. No gimmicks. Just honest coaching and lessons from the field.