World-renowned sleep expert Dr. Michael Gradisar explains the truth behind some of the most commonly misunderstood topics regarding sleep, including the impact of blue light, technology and magnesium. He also discusses the unique sleep challenges faced by high-stress professionals, and offers practical advice for helping children and adolescents to sleep better.

Guest, Cast & Crew

Dr. Michael Gradisar is a sleep researcher and clinical psychologist specialising in sleep disorders, specifically insomnia & circadian rhythm disorders. After many years working in academia, he is currently Head of Sleep Science at sleepcycle.com, an app that helps users to track and improve their sleep.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced & edited by Bess Manley

Resources

• Sleep Cycle https://sleepcycle.com/
• ‘Helping Your Child With Sleep Problems’ by Michael Gradisar & Rachel Hiller https://www.amazon.co.uk/Helping-Your-Child-Sleep-Problems/dp/1472138724
• Michael’s published work on Google Scholar https://scholar.google.com.au/citations?hl=en&user=Q7Yn6bgAAAAJ&view_op=list_works&sortby=pubdate
• 
  
• Review of blue light research https://www.sciencedirect.com/science/article/pii/S1087079224000376
• Review of Magnesium effectiveness https://pmc.ncbi.nlm.nih.gov/articles/PMC8053283/
• Nodding Off by Alice Gregory https://www.amazon.co.uk/Nodding-Off-Science-Sleep-Cradle/dp/1472946189
• Sleepio https://www.sleepio.com/sleepio/nhs/391#1/1

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:15 Introducing Michael: Sleep Researcher and Clinical Psychologist

01:39 Understanding the Importance of Sleep

03:10 Debunking Sleep Myths: Blue Light and Sleep Hygiene

11:06 The Truth About Magnesium and Sleep

15:17 Technology and Sleep: Coping Mechanisms and Emotional Regulation

18:31 Sleep Challenges in Children and Adolescents

20:40 Navigating the Sleep Roadmap

21:25 Sleep Solutions for Infants and Teenagers

22:26 Technology's Impact on Sleep

25:03 Challenges in High-Stress Professions

28:51 Personalized Sleep Strategies

37:14 Follow Science, Not Scientists

41:08 Final Thoughts and Resources

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

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Afghanistan veteran Luke Sinnot talks candidly about the experience of losing both his legs in an IED explosion and his journey through rehabilitation. He describes the physical and psychological challenges that he faced, and the pivotal role that sport and humour have played in his recovery.

Guest, Cast & Crew

Luke Sinnott lost both his legs while serving as a Royal Engineers Search Advisor in Afghanistan in 2010. He has since gone on to represent Great Britain in both para sailing and long jump and is currently training to be a commercial pilot.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced & edited by Bess Manley

Resources

• https://www.instagram.com/sinnott.luke/?hl=en-gb
• https://x.com › sinnottluke

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:10 Luke’s Background and Career Journey

03:13 Counter IED Operations in Afghanistan

05:55 Challenges and Responsibilities of Command

14:30 The Incident and Aftermath

21:55 Arrival at DMRC Headley Court

22:23 Life in the Rehabilitation Facility

25:02 Meeting JP and the Role of PTIs

26:30 Understanding Resilience

30:20 The Importance of Humor and Sport in Rehab

35:24 Operation Surf and Its Impact

37:25 Transition to Long Jumping

40:27 Final Thoughts and Future Aspirations

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

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In this insightful episode, join Martin and JP as they delve into the intricate world of brain injury with leading clinical neuropsychologist Professor Huw Williams. Discover the profound impacts of brain trauma on cognition, emotions, and behaviour, and gain a deeper understanding of the complexities involved in neuro-rehabilitation.

The discussion also tackles the critical challenges of detecting and treating often-overlooked repetitive sub-concussive head injuries, particularly in high-risk professions such as the military and sports. Learn about the crucial role of screening systems and the exciting potential of AI and big data to revolutionize brain injury treatment and recovery in the future.

This episode is essential for anyone interested in neurology, brain health, sports medicine, military health, rehabilitation, cognitive science, and the future of healthcare technology.

Guest, Cast & Crew

Huw Williams is a Professor of Clinical Neuropsychology and Co-Director of the Centre for Clinical Neuropsychology Research at Exeter University. He has published papers and books and held grants in a range of areas of Clinical Neuropsychology, particularly on neuro-rehabilitation and recently regarding crime.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced and edited by Bess Manley

Resources

• W.H.Williams@exeter.ac.uk
• https://experts.exeter.ac.uk/2239-huw-williams
• https://scholar.google.co.uk/citations?user=mWYMEVoAAAAJ&hl=en

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

01:58 What is Clinical Neuropsychology?

02:49 Case Study: The Impact of Traumatic Brain Injury

07:14 Types of Brain Injuries and Their Consequences

14:27 Repetitive Sub-Concussive Head Injuries

19:18 Screening and Monitoring for Brain Injuries

25:11 Brain Connectivity and Concussions

25:36 Advanced Brain Imaging Techniques

27:22 Biomarkers and Screening for Brain Injuries

28:46 Brain Injuries in Prison Populations

29:42 Negative Outcomes of Brain Injuries

31:13 Support Systems for Brain Injury Rehabilitation

36:19 Policy Implications and Recommendations

47:08 Future Technologies in Brain Injury Detection

48:59 Final Thoughts and Key Messages

"Thanks for tuning in! If you found this discussion on brain injury and human performance valuable, please take a moment to rate, share, and review our podcast. Your feedback helps us reach more listeners. For suggestions, guest ideas, or topics you'd like us to cover, email us at info@ophp.co.uk or connect with us on LinkedIn.

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

Thanks!

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World-record-setting adventurer and extreme location safety expert Aldo Kane talks to Martin and Jonpaul about the challenges of working in hostile environments, from active volcanoes to big wall climbs. They explore strategies for dealing with stress, the impacts of isolation on mental health, the importance of character and the role of physical fitness. They also discuss how Aldo prepares for his expeditions and how he decompresses afterwards.

Guest, Cast & Crew

Aldo Kane is a world record-setting adventurer, an extreme environment specialist, and a former Royal Marine Commando sniper. With over a decade of military service that included active operations across the globe, Aldo developed a rare mix of resilience, technical skill and psychological endurance.

Since leaving the military, Aldo has become a trusted figure behind and in front of the camera. His work spans more than 45 television and film productions, often shot in some of the planet’s most remote and hostile regions. He has operated in war zones, descended into active volcanoes, escaped Ebola outbreaks, rowed across the Atlantic and even dived on the wreck of Captain Kidd’s pirate ship. He has been held at gunpoint and charged by a black rhino, all in the line of duty for major broadcasters such as National Geographic, BBC, Discovery, Channel 4, Disney+ and more.

A Fellow of the Royal Geographical Society, Aldo is also an author, producer, climber, professional diver, skydiver, bodyguard and qualified medic. His first book, Lessons From the Edge, published by Yellow Kite in 2021, shares lessons drawn from a life lived at the limits.

Aldo Kane continues to operate at the edge, where few are equipped to follow.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced & edited by Bess Manley

Resources

• Aldo’s book ‘Lessons from the Edge’ https://www.amazon.co.uk/Lessons-Edge-Inspirational-Surviving-Adventure/dp/1529350727
• https://www.instagram.com/aldokane/?hl=en
• https://x.com/AldoKane

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:17 Aldo's Background and Career Journey

03:40 Challenges and Team Dynamics in Extreme Environments

09:07 Physical and Mental Preparation for Expeditions

16:08 Work-Life Balance and Technology's Impact

22:39 Isolation Experiment in a Nuclear Bunker

31:02 The Impact of Isolation on Wellbeing

32:26 Dangerous Encounters with Cartels

32:56 Managing Risk in Extreme Environments

35:16 Inspiration from Ancient Cave Art

37:30 Commonalities Across Different Societies

38:32 Techniques for Handling Stressful Situations

44:04 The Challenge of Endurance Events

49:33 Post-Expedition Recovery Strategies

53:56 Upcoming Projects and Final Thoughts

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

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In this episode, Martin and JP discuss addiction with addiction specialist nurse, Pam Diamond, a seasoned mental health nurse with a privileged career dedicated to addiction and trauma, particularly within the military environment. Pam shares her unique insights from years working with the Royal Marines and other services, revealing the hidden struggles faced by high-performing individuals.

We explore:

The invisible battle: Why addiction, especially to alcohol, becomes a sneaky and often encouraged coping mechanism in demanding fields like the military.

Beyond alcohol: Pam sheds light on other prevalent but often hidden addictions she's encountered, including gambling, pornography, and even excessive gym use.

The changing landscape: How societal shifts, such as the rise of social media and increased health consciousness, are impacting traditional military drinking culture.

When health becomes harmful: Identifying the tipping point where a seemingly normal behaviour transforms into a destructive compulsion.

Breaking the silence: Practical advice for individuals recognising problematic patterns and for friends and family seeking to support those in denial.

The path to recovery: Understanding the challenges of overcoming addiction, the importance of seeking support, and remembering your "why."

Join us for a candid conversation that unpacks the complexities of addiction in high-stakes environments, offering hope and guidance for those grappling with these silent battles.

Guest, Cast & Crew

Pam Diamond is a mental health nurse, specialising in addiction. Her 30-year career has been split between the NHS and military settings, including the Royal Marines. Pam continues her work in addiction intervention as part of Pam Diamond Therapy.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced & edited by Bess Manley

Resources

Email pamdiamondtherapy@gmail.com

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and review. If you have feedback, guest suggestions, or topics you'd love us to cover, please email us at info@ophp.co.uk or connect with us on LinkedIn.

Chapters

00:21 Pam's Journey into Addiction and Mental Health

01:16 Transition to Military Work

02:07 Challenges in Military Addiction Work

04:33 Alcohol Culture in the Military

07:06 Changing Attitudes Towards Alcohol

17:42 Exploring Other Addictions

20:51 Understanding Compulsive Behaviours

22:14 The Role of Identity in Exercise

22:34 Strange Exercise Behaviours

24:27 The Impact of Social Media and Accessibility

26:51 Seeking Help and Support

34:21 Challenges in Overcoming Addictions

37:39 Final Thoughts and Reflection

Keywords: military addiction, alcohol abuse, high performance, hidden addiction, mental health, trauma, Royal Marines, gambling addiction, pornography addiction, gym addiction, recovery, support, Pam Diamond, Optimising Human Performance

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

Thanks!

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In this episode, Martin and JP talk with Tim Boughton, whose own personal experiences with PTSD led him to become a trailblazer in the world of mental health, with a particular expertise in mindfulness-based cognitive therapy (MBCT) and trauma. They explore the misconceptions around mindfulness, the stigma associated with mental health, and how understanding the mind-body connection challenges existing military practices. Tim also introduces a simple mindfulness practice for listeners and offers insights around integrating these practices into various domains.

Guest, Cast & Crew

Tim Boughton is a leading expert in the field of military mindfulness and trauma. He works with elite military and commercial entities around the world to help them gain that extra margin through cognitive and behavioural science and has recently been awarded an honorary doctorate from the University of Middlesex in recognition of his outstanding achievements.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Produced and edited by Bess Manley

Resources

• Linkedin https://www.linkedin.com/in/timboughtonkcn/?originalSubdomain=uk
• To contact Tim please email the podcast at info@ophp.co.uk

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:15 Introducing Tim Boughton

02:35 Tim's Personal Journey with PTSD and Mental Health

04:43 Understanding Mindfulness and Its Misconceptions

08:31 Mindfulness Techniques and Their Impact on Trauma

13:47 Mindfulness in High-Performance Environments

17:17 The Mind-Body Connection and Modern Mindfulness

23:00 Practical Applications of Mindfulness

27:28 Mindfulness in High-Stress Environments

28:07 The Impact of Environment on Mindfulness

29:10 The Role of Mindfulness in Daily Life

30:03 Personal Experiences with Mindfulness

31:32 Addressing Mental Health in the Military

32:21 Challenges and Innovations in Mental Health

38:01 Integrating Mindfulness into Human Performance

42:09 A Guided Mindfulness Practice

47:51 Overcoming Misconceptions About Mindfulness

52:59 Final Thoughts and Advice

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

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Episode 4 : Movement and Skill Acquisition with Dr Chris Connaboy

In this episode, Martin and JP talk to Dr Chris Connaboy, an expert in movement, coordination and skill acquisition. They discuss motor control, perception-action coupling and Chris’ ground-breaking new research into gait analysis. The episode also includes practical advice on training for load carriage, the importance of individualised strength conditioning, and investigating rate limiters.

Guest, Cast & Crew

Dr Chris Connaboy is an eminent academic based at the Rosalind Franklin University of Medicine and Science in Chicago who has carried out research for NASA amongst other esteemed organisations. As a former infantry soldier in the Black Watch, Chris has a particular research interest in training practices employed by the military, including load carriage.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Edited by Bess Manley

Resources

• Rosalind Franklin University of Medicine and Science https://www.rosalindfranklin.edu/academics/faculty/christopher-connaboy/
• Linkin https://www.linkedin.com/in/connaboy/

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:14 Introducing Dr. Chris Connaboy

01:16 Chris' Military Background and Early Questions

04:34 Discovering Biomechanics and Motor Control

05:31 Understanding Motor Control and Movement Variability

09:45 Applying Dynamic Systems Theory in Training

12:28 Real-World Examples and Practical Applications

16:30 Exploring Dynamical Systems and Self-Organization

20:28 Understanding Rate Limiters in Physical Performance

21:31 Dynamic Systems Theory in Military Load Carriage

22:12 Research Insights on Load Carriage and Injury Prevention

27:18 Strength and Conditioning for Load Carriage

31:07 Perception-Action Coupling Explained

34:19 Challenges in Perception-Action Coupling

39:57 Innovative Research in Human Performance

40:25 Final Thoughts and Future Directions

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

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Episode 3

Unlocking Expertise: The Science Behind Skill Acquisition and Decision Making

In this episode, Martin talks to Professor Mark Williams, a leading authority on the acquisition and development of expertise. They discuss skill acquisition, the role of experience and purposeful practice. They also explore the use of simulators, the unique challenges of maintaining skills in high-stress environments and the importance of evidence-based practices in improving performance.

Guest, Cast & Crew

Mark Williams is one of the world’s leading authorities on expertise and its acquisition in sport. He also has experience in military settings, law enforcement, aviation and medicine. He has worked in a range of academic institutions in the UK and US, including Liverpool John Moores University, University of Sydney, University of Utah and Florida Institute for Human & Machine Cognition.

Hosted by Martin Jones https://www.ophp.co.uk

Edited by Bess Manley

Resources

• Mark’s email mark.williams@health.utah.edu
• Mark’s bio https://psych.utah.edu/people/adjunct-faculty/mark-williams.php
• Mark’s popular science book ‘The Best: How Elite Athletes Are Made’ by Mark Williams & Tim Wigmore. https://www.amazon.co.uk/Best-How-Champions-Are-Made/dp/1529304350
• Anders Ericsson book ‘Peak’ https://www.worldofbooks.com/en-gb/products/peak-book-anders-ericsson-9780099598473?sku=NGR9780099598473&gad_source=1&gclid=CjwKCAiA6t-6BhA3EiwAltRFGH4MHwz8Nh2GQplRBPtVnN6yaRXD6UzINU6KWmIItYhW4YxiIgxVyxoCM8QQAvD_BwE

Thanks for tuning in. If you found this podcast valuable, please take a moment to rate, share and 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.

Chapters

00:54 Mark's Research Interests and Career Journey

02:59 Diving into Decision Making in High-Stress Situations

06:21 The 10,000 Hours Rule and Expertise

12:13 The Role of Simulators and VR in Training

16:44 Transferability of Skills Across Domains

23:43 Maintaining and Developing Skills

28:36 The Neuroscience of Learning and Muscle Development

29:32 Skill Atrophy in Different Domains

30:46 Deliberate Practice and Skill Maintenance

31:41 Repetition vs. Specificity in Training

33:02 Stress and Performance in High-Stakes Environments

35:12 Talent Identification and Development

42:11 Task Generic vs. Task Specific Cognitive Skills

44:42 Optimizing Learning Environments with Technology

51:15 The Importance of Evidence-Based Practice

Thanks for reading this week's show notes

For more information about the podcast please visit our website: www.ophp.co.uk

Follow us on LinkedIn: https://www.linkedin.com/company/ophp/

and on Instagram: @ophumanperformance

Finally, please subscribe, share, and leave a review!

Thanks!

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