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In this episode Dean and Acos rip apart one of the biggest and most damaging myths in modern health and performance... The belief that people are overeating! Most high performers, tactical & hybrid athletes and everyday humans are actually chronically under fuelled because modern life has created the perfect storm of: The Under-Eating Paradox Stress, caffeine intake, dopamine addiction, poor sleep and chaotic schedules blunting hunger signals, suppressing appetite and literally tricking people into believing they "don't need much food" The Death of Satiety Hyper-processed food, poor meal structure, speed eating culture, digital overstimulation and disrupted gut–brain signalling have destroyed our ability to feel full, satisfied and substantially fuelled Nutrition Fatigue People don't fail because of willpower. They fail because the decision load of modern life has become unbearable. Too much choice. Too much noise. Zero routine. No defaults. No system. This episode is a deep dive into the physiology, the behavioural psychology and the social realities behind why modern humans struggle with nutrition and why it has doesn't have as much to do with fads, trends or dietary tribes as many think. You'll learn: Why "not feeling hungry in the morning" is a red flag How stress and caffeine quietly shut down appetite Why everyday athletes under-eat more than sedentary people How hyper-palatable food hijacks reward circuitry Why satiety signals lag behind eating speed How decision fatigue destroys consistency The real reason you snack at night Why structure beats motivation in every environment And what a reliable, athlete-ready nutrition system actually looks like This is not another surface-level nutrition chat. This is proper, evidence-based human performance coaching. If you train hard, think you're eating "enough" or feel like you underperform despite putting the work in this episode is about to give you answers you won't hear anywhere else.

In this episode, Dean and Acos unpack one of the most fascinating — and misunderstood - forces in human performance: the placebo effect. From fake supplements that still trigger weight loss to rituals that enhance focus, pain tolerance, and recovery, the science is clear - your beliefs change your biology. We break down the new research on open-label placebos (where people know they're taking something fake but still get results), how belief alters RPE, HRV, digestion, and sleep and why coaches must learn to remove bullshit without removing belief. No magic pills. No pseudoscience. Just evidence based insight into how your mind drives performance. "Where the mind goes, the body follows."

Joe Wicks says his new "Killer Protein Bar" proves how dangerous ultra-processed foods really are. The media says it's a wake-up call. We say it's an epic opportunity to discuss the real issue in fear marketing dressed up as health education. In this episode, Dean and Acos cut through the hysteria to expose what's really going on: • The truth about ultra-processed foods and what the science actually shows • Why blaming a single protein bar misses the entire systemic picture • How the fitness industry weaponises fear for clicks, clout and cash • The hidden ingredients Joe Wicks "forgot" to mention and where you already eat them daily • The real health risks that matter: behaviour, context and lifestyle patterns Expect sarcasm, science, and straight talk - no influencer filters, no sensational headlines. Because the real killer isn't the protein bar. EPIt's the b******t we keep swallowing.  

Not all Lifts are created equal and neither are you. In this episode we break down why your lever lengths, hip structure, and joint mechanics decide how you move under the bar. Forget copy and paste form cues and Instagram 'perfect' squats this is about biomechanics, not bad form. We'll cover: Why bone length and torso ratios change mechanics Anthropometry How hip morphology and tendon moment arms put hard limits on range of motion A coach's framework to individualise big lifts without wrecking joints Backed by research, stripped of shite and made relatable for athletes and coaches alike - this is your blueprint for programming around anatomy not against it.

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.