Optimising Human Performance

About 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, 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. Martin explores how to optimise physical, psychological, and cognitive performance in contexts where the stakes are high, the margins are thin, and the cost of failure can be severe. In each episode, you’ll hear from guests such as leading scientists, military and emergency services professionals, elite coaches, clinicians, and operators who have performed in extremis. Conversations blend rigorous research with real‑world application, making complex science accessible and directly applicable. Topics include: Sleep, circadian rhythms, and fatigue management for shift workers and night operations Mental toughness, resilience, and emotional control under pressure Decision‑making in high‑stress, uncertain, and time‑critical situations Recovery from brain injury, trauma, and long‑term exposure to stress Training, preparation, and debriefing practices used by elite military units and sports teams Sustaining performance and wellbeing across long careers in high‑risk, high‑responsibility roles Across the series, you’ll learn: How to design sleep and recovery routines that work in the real world How to recognise and manage the cognitive and emotional effects of stress, fear, and fatigue How to build habits and systems that protect performance How to translate laboratory findings and academic research into simple, repeatable practices you can use on duty, on operations, or in competition How to communicate, lead, and support others when they are operating at – or beyond – their limits The focus is always on what you can actually do: checklists, frameworks, mental models, and small, practical changes that make a meaningful difference in demanding environments. Episodes are designed so that you can take at least one actionable idea back to your unit, team, watch, squad, clinic, or organisation. Whether you are a commander, paramedic, firefighter, police officer, intelligence analyst, surgeon, coach, or performance specialist, Optimising Human Performance will help you: Understand the science behind human performance in high‑stakes situations Apply that science to your own context Improve your ability to think clearly, act decisively, and recover effectively If your work involves protecting others, making critical decisions, or operating when the pressure is on, this podcast is for you. Subscribe to Optimising Human Performance to hear from the people who study, train, and live high performance in the most challenging conditions, and to learn how you can do the same. Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.

Publisher

OpHP Ltd

Category

education · health & fitness · science

Language

en

Explicit

No

First episode

7 May 2024

Latest episode

2 Sept 2026

Latest episodes

52 episodes in the feed.

1. 

   2 Sept 2026

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

   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/ (https://www.nbtiller.com/) Nick’s book: https://linktr.ee/TheHealthandWellnessLie (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/ (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 (mailto:info@ophp.co.uk) or connect with us on LinkedIn (https://www.linkedin.com/company/ophp/). 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 (https://www.ophp.co.uk/) Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ (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 (https://acast.com/privacy) for more information.

2. 

   19 Aug 2026

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

   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/ (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/ (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 (mailto:info@ophp.co.uk) or connect with us on LinkedIn (https://www.linkedin.com/company/ophp/). 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 (https://www.ophp.co.uk/) Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ (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 (https://acast.com/privacy) for more information.

3. 

   5 Aug 2026

   What the Breathwork Gurus Dont Want You to Know

   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/in/dylan-mckay1/) https://www.linkedin.com/company/rendersafe/about/ (https://www.linkedin.com/company/rendersafe/about/) https://www.rendersafe.co.uk/ (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/ (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 (mailto:info@ophp.co.uk) or connect with us on LinkedIn (https://www.linkedin.com/company/ophp/). 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 (https://www.ophp.co.uk/) Connect with us: LinkedIn: https://www.linkedin.com/company/ophp/ (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 (https://acast.com/privacy) for more information.

Who has been a guest on Optimising Human Performance

Names identified in recent episode analyses. Showing up to five guests.

• Luke Sinnott
• Professor Huw Williams
• Aldo Kane
• Pam Diamond
• Tim Boughton

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

YouTube views

1,979

Score snapshot 15 Sept 2025

Podcast Authority Score: 25 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

23

Social presence

0

YouTube

68

Engagement

0

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