Performance Through Health

Dean is a former national gold medallist in swimming and surf lifesaving. He is a qualified and practising Personal Trainer, Wim Hof instructor, Breathwork coach, Yoga Teacher, Holistic Health Coach and a Bondi Lifeguard. His 20 years of experience coaching kids and adults have been Personal Training for over 15 years. As a result of personal health issues, he expanded this knowledge to include nutrition and lifestyle choices, focusing less on pushing hard and listening to the body. Working with a clinical psychologist to develop programs aiding mindfulness and wellbeing, Dean has a strong awareness of the benefits of improving diet, hydration and nutrition, mindset and goal setting, mobility and movement. Dean's career as a Lifeguard, literally rescuing people and bringing them back to life means with the power of the breath means, he has a unique and special skill set and understands the functionality of hypoxic training. H is vast experience in achieving personal goals and working toward a better self allows him to approach his clients with humility and understanding and work towards the best possible individual outcomes. Find Dean Gladstone on http://instagram.com/deanogladstone Find me on http://instagram.com/performancethroughhealth For FREE video training on reducing stress by 50%, boosting focus, energy and productivity, visit: ➡️ http://sbs.performancethroughhealth.com

This NSDR protocol can be used following a deep bout of work, study, or physical activity to quickly rejuvenate yourself, reduce stress, and boost focus and productivity. Should you wish to find out more about how you can reduce stress and boost focus, energy and productivity for high performance. You can access my FREE video training here http://sbs.performancethroughhealth.com Follow me on Instagram at http://instagram.com/performancethroughhealth

Want some free training on how to improve your sleep quality, reduce stress and reach higher levels of performance? Check out my FREE video training http://sbs.performancethroughhealth.com In this video, I discuss the science behind our circadian rhythms, the sleep wake cycle and whether melatonin supplementation can help with sleep. 00:00 Introduction 00:27 What is a Circadian Rhythm 01:27 Influence of Light 03:10 Temperature 04:06 Behaviour 04:38 Melatonin Production 06: 17 Light and Circadian Rhythms 07:16 Sleep Phase Disorders 09:02 Melatonin Supplementation Considerations 10:00 Melatonin & Sex Hormones 11:30 How I used Melatonin 13:08 Melatonin & Insomnia 13:40 Melatonin & Jet Lag 15:27 Sleeping Pills You can also find these podcast on my YouTube video channel - https://www.youtube.com/c/PerformanceThroughHealth If you would like to learn more about getting better quality sleep, reducing stress and boosting focus, energy and productivity for high performance. You can get access my free video training @ http://sbs.performancethroughhealth.com For more valuable content follow me on instagram - http://instagram.com/performancethroughhealth

In this video you will under go six minutes of guided pranayama like nasal breathing to help you on your journey to living a more relaxed lifestyle. If you would like further training on how you can reduce you stress levels by 50% or more, and to boost your focus, energy and productivity for high performance Then, visit my FREE video training at: http://sbs.performancethroughhealth.com

In this episode, I discuss what is meant by breathing mechanics, how it relates to increased stress and anxiety and how to become an efficient breather. For FREE training on how to reduce stress by 50% boosting focus, energy and productivity for higher performance; that includes improving breathing mechanics. ⏭ Visit http://sbs.performancethroughhealth.com ✅ Visit my website http://performancethroughhealth.com

Rich Burrows is the owner and founder of Performance Breathing Au over in Noosa, Queensland, Australia. Having followed each other on social media for a while, I wanted to chat with Rich because he is doing some great work in stress regulation, breathing and high performance. He has a wealth of experience operating in high stakes and high-pressure situations, from the boardroom to the playing field and all manner of environments. Having commenced his career in counter-terrorism investigations, Rich developed a reputation for remaining calm in a crisis, regularly dealing with national security matters. He went on to Co-Found a national executive search consultancy. He continues to assist several multi-million dollar organisations in both the private and public sectors. As an elite performance coach, XPT coach and Oxygen advantage instructor, Rich centres his approach on the mastery of breath. The foundations provided by sound breathing mechanics, efficient and effective use of oxygen and the ability to control the automatic responses to pressure, stress and fear can propel performance to entirely new levels. Whether you are an athlete, business professional, tactical operator or busy parent, your success ultimately depends on your ability to generate and use energy at the critical moment, both of which are impossible without control of our vital life force - oxygen. Rich's clients include Olympic Athletes, National and World Champions, Senior Executives and Technology Entrepreneurs. He is excited to help individuals from all walks of life 'build better wings'. To find out more about Rich visit:

In this episode, I discuss whether nasal or mouth breathing is ideal for exercise when to use each one and I take you through the basics of the breathing gears protocol designed by Brian MacKenzie and the team at Shift Adapt. Also thank you to Jason Donaldson http://jasondonaldson.net for the conversation we had on my podcast all about adaptation vs performance of which helped me with providing you this video. Discover the five steps to reduce stress by 50% boosting focus, energy and productivity for higher performance levels with my free video training at : ➡️ http://sbs.performancethroughhealth.com

Dan Cooper is a resilience researcher, ex SAS and extreme adventurer. The other month we sat down together and discussed resilence for 90 minutes and did not get the opportunity to talk about his upcoming adventure. The Iditarod Trail Sled Dog Race, more commonly known as The Iditarod, is an annual long-distance sled dog race run in early March. It travels from Anchorage to Nome, entirely within the US state of Alaska. In this episode, we talk about Dan's training and preparation for this monstrous 1000 mile walk in temperatures as low as -40C. A chat for any of the cold exposure fanatics out there. To help support the charity Dan is involved with, you can donate here: https://fundraise.childrens.org.au/fundraisers/danielcooper/iti-1600-km To follow Dan along the journey over the 30 days, you can view an interactive map here: https://itialaska.com/tracking For more episodes and information like this, follow me on social media at ➡️ http://instagram.com/performancethroughhealth ✅ If you're looking to reduce stress by 50% boosting focus, energy and productivity for higher performance. You can find my free training here: http://sbs.performancethroughhealth.com

A fair few years ago, I went through an emotionally abusive relationship. Then, to find myself coming out the other side afraid of women, who I now perceived as evil and the route of my anxiety. Little did I know that the anxiety was a conditioned sensation arising from my body and that I needed to shift the paradigm. Serendipitously I discovered the power of slow nasal breathing, which showed me how much I was stressing about everything in my life. In this episode, I delve into my story, the psychophysiological relationship in anxiety and whether switching to nasal breathing can help you better manage your stress. If you would like to reduce stress by 50% boosting focus, energy and productivity for high performance ➡️ Then, check out my FREE video training at http://sbs.performancethroughhealth.com

Brian Lai is a breathwork coach from Australia who has spent the majority of his time supporting people over in Hong Kong. He discovered breathwork during his journey to find answers to some health issues he had been living with for a long time. His search eventually led me to Wim Hof, who is best known for his superhuman abilities and 26 world records. From 2016 to 2017, had the privilege to be trained directly by Wim Hof, becoming the first certified instructor of the Wim Hof Method in Australia and Asia, he have since continued to grow in the field of breathwork studying with other modern-day masters including Patrick McKeown (Oxygen Advantage/Butekyo), Stig Severinsen (world's greatest free diver), Kasper Van Der Muelen (Biohacking Breathwork) and Dan Brulé (breathing coach to Tony Robbins and Navy SEALs). In this episode we discuss: 00:00 Introduction 02:30 The Call to Breathwork 05:28 Discovering Wim Hof 07:57 The Forgotten Ancient Tool In Asia 10:30 The Importance of Understanding Principles 14:00 Going with The Flow 17:00 Becoming the Observer of your Thoughts 25:36 The Obstacle is the Way 34:10 Power of Breathwork 38:17 Poor Breathing Habits 43:00 Breathwork Mastery Takeaways 47:00 The Ego is Selfish 51:00 What's Next for Brian 52:30 Starting a Breathwork Journey If you would like to learn more about how breathing can help bring you more energy and focus, for high performance. Click here for my FREE video training ✅ http://sbs.performancethroughhealth.com Follow both myself and Brian on Instagram http://instagram.com/performancethroughhealth http://instagram.com/primalbreathwork

Gratitude is a powerful practice that can change your life. We can learn to appreciate everything we have by cultivating gratitude rather than missing the key ingredients to a happy and fulfilling life. You can use this meditation to help create the shift for you to start feeling and living a life of joy, bliss and happiness. In 2018, I embarked on a 21-day gratitude meditation challenge. I listened to a guided tape every day for 21 days, and it was indeed life-changing. It helped me remain in a job I was enjoying. I learned to appreciate others and recognise further appreciation towards me. For more like this, visit my YouTube channel. https://www.youtube.com/channel/UCI2t9rIF0QZgZBYekP6S9DA If you would like to learn how to reduce stress by 50%, boost focus, energy, and productivity for higher performance levels. You find my FREE video training here http://sbs.performancethroughhealth.com Also, find my social media here http://instagram.com/performancethroughhealth

David Jackson is a Master Instructor with Oxygen Advantage, a former professional rugby player, accredited UKSCA Strength & Conditioning coach, NASM performance enhancement & corrective exercise specialist on a mission to make breathwork a normal part of our everyday lives. Having retrained his breathing after a brain injury in 2013 forced him to retire from professional rugby. However, he became passionate about breathing as it improved the symptoms. Following Rugby, Jacko went on to form the School of Calisthenics with his business partner Tim Stevenson. Upon coming across the oxygen advantage book by Patrick McKeown, David's journey into breathing became a bit of an obsession, leading him to his next mission of making breathwork normal. He specialises in breathwork for sporting performance, and our conversation delved into his journey and the importance of nasal breathing. You can find out more about David below: Instagram https://www.instagram.com/jackohumanflag/ Youtube Channel https://www.youtube.com/channel/UCXz7kRZDocvVL17QPeS3ejA/ FREE eBook https://www.rootedlife.co.uk/free-breathing-ebook To access my free breath mastery training for high performance click the link below: http://sbs.performancethroughhealth.com

This NSDR protocol is based on Yoga Nidra. Yoga Nidra is a state in which the body is completely relaxed. You become systematically and increasingly aware of the inner world by following a set of verbal instructions. This state of consciousness is different from traditional meditation, in which concentration on a single focus is required. In Yoga Nidra, you will remain in a condition of light withdrawal of the 5 senses with four senses internalised, that is, withdrawn, and only hearing still connects to any instructions given. Scientifically proven to improve insomnia, anxiety, focus, and wellbeing, NSDR protocols are a great tool to implement into your life as strategic rest. To learn more about strategic rest and other scientifically proven ways to improve focus, energy and wellbeing check out my free training video at sbs.performancethroughhealth.com

Dan is dedicated to changing the perception of human capability. An ex SAS member with 22 years in the military (18 in special ops), he is no stranger to colossal adversity. Dan is an extreme adventurer and an academic, with a bachelor of science, dual master's degrees and a current PhD research project on eliciting peak performance within high threat, complex environments. Dan has achieved what many would consider impossible, taking his knowledge and research and applying it personally, from ultra marathons in the desert to a 750km trek across the frozen subarctic wilderness to the Crossfit masters, where he was named Top 80 Fittest in the World. In this episode, we discuss: 00:00 Introduction 07:32 Letting children build resilience 11:29 Safety and human connection 19:30 Embracing change 27:00 Fitting in vs belonging 30:00 Inauthenticity and burnout 33:00 Letting go of identities 39:40 The need for context 44:37 Breathwork for resilience 52:40 Breathing is building awareness 55:30 Context of exposure work 58:49 Interoception, emotions and perception 01:03:31 Predicting outcomes 01:06:00 Mechanisms of response under threat 01:11:45 Self-regulation and fear 01:14:35 Motivation vs avoidance behaviours are domain-specific 01:19:04 The cost of elite performance You can find out more about Dan and the work he does at https://komanchi.com.au, or by visiting his social media https://instagram.com/dancooper_msc or https://instagram.com/the_resilience_lab on instagram. You find more episodes on human performance you can visit https://performancethroughhealth.com/category/podcast/ or my instagram https://instagram.com/performancethroughhealth

Jason Donaldson has been a human performance coach for over 15-years. He helps individuals optimise their health, wellness, and fitness to live a high-performance life. Jason's coaching focuses on the opportunities presented by the challenges we face, embracing change and learning through doing the work. His expertise lies in using the tools you have available; exercise, breathwork, nutrition, mindset, sleep, and personal connection to reach optimal health and achieve your life goals. In this episode we discuss: - What high performance means to you - The importance of questioning in coaching - Counseling and communication - Breathing and awareness - Breathing and athletic performance - The high-performance breathing gearing system - CO2 Tolerance, stress, and performance - Breathing in team sports You can check out how Jason can help you over on his website www.jasondonaldson.net and you can find out more information on breathing, exercise, stress, and high performance on both his website and www.performancethroughhealth.com

Nick Heath, Ph.D., is the creator of The Breathing Diabetic. He was diagnosed with type 1 diabetes when he was 11. At age 30, Nick began practicing simple breathing exercises that helped improve his blood sugars, improve his sleep, and increase his energy levels, all of which helped him better manage his diabetes. With a background in scientific research, Nick wanted to understand how something as simple as breathing could be so beneficial for diabetes. This put him on a mission to understand the science behind breathing and health and wellness, which he shares through The Breathing Diabetic. Nick's formal education is in atmospheric science, but he is also a certified Oxygen Advantage instructor and lifelong learner. Nick lives on Florida's east coast with his wife and daughter and dog. In this episode we delve into Nicks diabetes journey and how he found sleep, breathing and maintaining a orderly lifestyle have significantly helped manage his T1DM.

Faye Sheridan is a Women's Integrative Health Practioner and Menstrual Cycle Educator. Faye helps women get to the root cause of their PMS or menstrual cycle dysfunction. She educates women to connect with their cycle and tune in to the divine intelligence it holds. I wanted to do this episode because I've noticed that many women are not aware of how their cycle can change them physically, emotionally, and physiologically. Faye was the perfect person to chat with, and boy did she impress. We delved into the science of the menstrual cycle, some of the common issues related to dysfunction, what to look out for when coming off birth control, and much much more... You can check out Faye on her Instagram @cyclesisters. As always if you have any questions drop them in the comments below and I get back to you, and if you want to find more episode like this you can subscribe or visit www.performancethroughhealth.com

Dr Orlena Kerek. Lives in Spain with her husband and 4 kids. She's a paediatric doctor turned weight loss and health coach. She helps ambitious mums overcome the frustration of not losing weight by teaching them to eat and be healthy, look after themselves and feel fit and fabulous. She is also the 'Fit & Fabulous Podcast' host and offers both private and group coaching. You can find out more about Dr Orlena at https://www.drorlena.com. I wanted this episode to be for the busy families, mothers and fathers and discuss how to ensure healthy habits stick within the families. I hope you enjoyed the episode. You can check out more and my services on www.performancethroughhealth.com

Kirill, Owner of Freedive Nusa has been freediving since 2011. Since January 2013, he became an SSI Freediving Instructor. From this point on, he organized and conducted many freediving courses and group trips for freedivers in Russia, Thailand, the Philippines, Indonesia, Turkey, and Egypt. Since 2016, he has been living and teaching diving on Nusa Penida and organizing adventures for freedivers around Indonesia. In April 2018, he became an SSI Freediving Instructor Trainer. In November 2019, he became an Instructor Trainer in the Molchanovs Freediving Educational System. Brian Mackenzie of Shift Adapt often says if you want to learn about breathing then go to freediver. So I did just that and all Kirill's experience in Freediving, Yoga, and Meditation took a deep dive into the skills necessary to become an advanced Freediver. Unfortunately, I did not get to train for freediving with Kirill due to blowing my ear and not having enough time, however, I will head back to learn more. Many of these skills are transferable to everyday life and from having this conversation and spending a short time at Freedive Nusa doing Yoga and some breathwork, I have learnt techniques to add to my online programs. If you would like to learn how to freedive you can begin at any level. I highly recommend heading to Nusa Penida and learning from Kirill for what he has created on that beautiful island is an adventure everyone should get to experience. You can find out more information about Freedive Nusa and their training at https://freedivenusa.com/ As always you can find more other episodes of the podcast and the services that I offer at www.performancethroughhealth.com Thanks for watching or listening to the episode.

This year my focus word for the year was fearless, and what a trajectory change my life has taken. Check out this episode to find out why. Visit www.performancethroughhealth.com for more information on the services mentioned.

In this episode of the Performance Through Health podcast I got to chat with Barbara Tanze. Born in Munich, Germany, and raised between Germany, Switzerland, and the USA, Barbara Tanze graduated from the Conservatoire de Lausanne with an M.A. degree in vocal pedagogy and classical vocal performance. She has sung opera productions and concerts around Europe, including the role of Violetta Valery (La Traviata) at the Slovenian National Opera in Ljubljana, and also performed around the world with her group »The Petticoat Girls«, seeking to promote classical music through humorous and entertaining storylines. Being a very versatile vocalist, she also participated in the electronic music project »The Atlas of the Lost Islands« by the Italian composer/artist Paolo Pascutto and is the lead singer of the symphonic metal band AqvileA. Barbara was one of the first certified advanced practitioners of the method MDH Breathing Coordination in the world. She has since pursued further training in breathing-related approaches like The Art of Breath and Skill of Stress that focus on physiology and the nervous state as well as manual techniques such as laryngeal massage (according to the principles of Walt Fritz). Barbara has taught breathing workshops all over the globe, including for the Ultimate Artists program in London, the Pacific Opera Company in Sydney, Adelaide State Opera, the Royal Academy of Music in Stockholm, and presented her research work in Los Angeles and MemorialCare Long Beach Medical Center, California. Online, she has done several podcasts on breathing and the voice (The Mindstrong Project, Beth Roars...) as well as teaching regular webinars and workshops on efficient breathing. She was among the mentors at the 2020 World Voice Teachers Conference (online version) and is an external consultant for the Modern Vocal Training Institute. Recently, she has been featured on the updated version of Art of Breath in collaboration with Robert Wilson and Brian MacKenzie as well as being one of the experts on the JoyfullBreath online summit. In addition to her work with singers and singing teachers, Barbara is training amateurs and professional athletes to optimize their breathing mechanism for any kind of athletic activity and collaborated with the medical community to raise awareness about optimal and nasal breathing. Her clients include Andreja Sterle Podobnik, winner of the Everest Trail Race in 2016, Slovenian cycling champion Matej Mugerli, Olympian Urška Poje (biathlon) as well as many others. You can find Barbara on her website www.voiceup.si, or by visiting her Instagram bt_breathingcoach. You can find more information about the podcast at www.performancethroughhealth.com or visit me @performancethroughhealth on Instagram and Facebook. Thanks for listening to this episode and if you enjoyed it, please leave us a rating and a review. Kind regards, Martin

Quentin Malone is a Neurosurgeon based in Perth, Western Australia, and has over 20 years of experience. With a post-graduate fellowship at Cleveland Clinic, Ohio, the USA. He has a particular interest in spinal pain conditions and non-operative rehabilitation, and spinal biomechanics. Quentin has worked in some excellent allied health teams, including exercise physiologists and physiotherapists. In Episode 46 of the Performance Through Health Podcast, Alex Butschies from AB_physiology discussed the power of words and how specialists and surgeons should pay more attention to the words they use in the clinic room impact on the psychology of the patient post-surgery. Quentin reached out to me to see if he could have a conversation with Alex and me because he felt that Alex was clearly demonstrating some frustration in the process and relationship between health professionals. We discussed topics such as - Communication in Clinics - Proactive vs Conservative Clinical Mindsets - Further Education In The Medical World - Being Heard By Authority - Tips for Marketing Your Business to Doctors. You can find the episode on all podcast platforms, as well as on www.performancethroughhealth.com. To contact Quentin Malone, you can find him on Instagram @jacked_neuro or visit his website https://drquentinmalone.com.au. To get Alex Butschies, visit ab_physiology on Instagram or visit his website https://www.ab-physiology.com.

For the past 6 years Jennifer Blunston, BSc. PhD. has helped clients achieve better overall health as an orofacial myofunctional therapist—an emerging field in health care. Based out of Calgary, Alberta, Jennifer enjoys educating her clients on how proper nasal breathing, and palatal tongue rest posture can help balance the nervous system, optimize our physiology, and promote physical recovery and wellness. She works with a wide range of clients including children who have adopted improper breathing or swallowing habits, to adults who are undergoing treatment for sleep apnea or TMJ therapy. In her spare time, Jennifer enjoys spinning, walking with her two dogs, and travelling with her husband and two children—exploring the world one country at a time! “Many of my clients seek treatment to alleviate facial pain and headaches, improve their fitness, prevent orthodontic relapse, and manage stress levels. My passion is working with clients who suffer from disordered breathing, jaw pain, or anxiety. We all deserve to breathe better, sleep better and feel better!" states Jennifer. Jennifer holds a Bachelor of Science at St. Francis Xavier University, and a Doctorate degree in organic chemistry at the University of Alberta. Jennifer has completed continuing education in the field of orofacial myofunctional therapy with the Academy of Orofacial Myofunctional Therapy, and trained at the Coulson Institute in Denver, Colorado. She is also certified as a personal training specialist, and as a certified instructor in the Buteyko breathing method. To learn more about Jennifer you can visit her website at www.myofunctionalfitness.ca or follow her on Instagram @myofunctional_fitness.

In this video, I get the opportunity to sit down and chat with Alex Butschies, the exercise physiologist and leader at AB Physiology. His approach takes you from LIFE performance to HIGH performance; improvements often come down to finding better BALANCE. How well can you balance WORK and RECOVERY to achieve and maintain the level of output you desire. Occasionally, we may be overworked AND under-recovered, but you may have more in the tank when we get down to if you recover more efficiently. This doesn't mean you need to go to extreme measures. It is all about making small, manageable changes over time that lead to long last results. It starts with how you BREATHE, which has a profound impact on the quality of your SLEEP. From there, depending on your specific goals, we progress through to how you MOVE and EAT. I'd highly recommend you follow Alex on Instagram @ab_physiology and visit his website at https://www.ab-physiology.com You can find more information about myself on social media @performancethroughhealth and more information about my services on www.performancethroughhealth.com

This podcast is another audio version of my latest blog on Five Signs and Symptoms of Obstructive Sleep Apnea, an all so common sleep condition nowadays. Joseph Cossman, Entrepreneur and Author once said. “The best bridge between despair and hope is a good night’s sleep.” And he is not wrong; getting a poor night sleep often leaves us unable to focus, underperforming and getting frustrated more easily. Over the past six weeks, I have been sleeping poorly due to someone jumping into the garden at midnight and scoping out the place for which I can only assume to burgle. Some nights I sleep ok, but others, I hear a noise, and it wakes me up. I’ve even started to see people walking in the house when there is no one around. Sounds crazy, but the mind plays games when you’re expecting someone to break into your home. Just this week, they tried again. But this time, I was wide awake to witness them trying to get into my garden, now back to my point. There was one particular night last week where I had a terrible sleep. The following day everything seemed to go wrong. The meeting I attended with my business coach led to criticism, which I did not take very well, and I felt it upset me more than usual. I locked myself out of the house when taking the dog for a walk and felt as if I achieved almost no productivity on the daily tasks I wanted to complete. I could only see the negative despite there being positives throughout the day. Can you imagine what it would be like to feel that way almost every day? Well, that’s what life would be like with living with a sleep condition such as OSA. Let me know what you think of this podcast by leaving a rating on apple podcasts, or commenting on my website www.performancethroughhealth.com

In this episode I recorded a audio version of my blog on how our vision can impact our stress and the nervous system. You can find the post here https://performancethroughhealth.com/eye-movement/ Have you ever wondered how looking at the horizon makes you feel relaxed? You know those times when you’re watching the sunset, or you’re sitting staring outside the window across the landscape on a bus or train. Why is it that you start to feel sleepy, and time perception seems to alter? Could it just be the power of nature? Well, yes, nature is a powerful relaxant. However, there’s more to it, something more unique and less well known that alters your level of arousal unconsciously, and that thing lies within your eyes. Find out in episode 44, or on www.performancethroughhealth.com and don't forget to subscribe, leave a rating and follow me on social media - www.instagram.com/performancethroughhealth

In this episode I provide some evidence on how breath control can be used in the management of hypertension , and stress. If you want to check out eight week stress relief breathing program you can find it here - https://performancethroughhealth.com/product/stressreliefprogram/ Hope you enjoyed this short episode. Don't forget to follow me on social media @performancethroughhealth on both Instagram and Facebook. References Godoy, L.Sparrenberger, F., Cichelero, F. T., Ascoli, A. M., Fonseca, F. P., Weiss, G., Berwanger, O., ... & Fuchs, F. D. (2009). Does psychosocial stress cause hypertension? A systematic review of observational studies. Journal of human hypertension, 23(1), 12-19. LBernardi, L., Sleight, P., Bandinelli, G., Cencetti, S., Fattorini, L., Wdowczyc-Szulc, J., & Lagi, A. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: comparative study. Bmj, 323(7327), 1446-1449. Bernardi, L., Porta, C., Spicuzza, L., Bellwon, J., Spadacini, G., Frey, A. W., ... & Tramarin, R. (2002). Slow breathing increases arterial baroreflex sensitivity in patients with chronic heart failure. Circulation, 105(2), 143-145. Joseph, C. N., Porta, C., Casucci, G., Casiraghi, N., Maffeis, M., Rossi, M., & Bernardi, L. (2005). Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension. hypertension, 46(4), 714-718. Brook, R. D., Appel, L. J., Rubenfire, M., Ogedegbe, G., Bisognano, J. D., Elliott, W. J., ... & Rajagopalan, S. (2013). Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American Heart Association. Hypertension, 61(6), 1360-1383. Chaddha, A., Modaff, D., Hooper-Lane, C., & Feldstein, D. A. (2019). Device and non-device-guided slow breathing to reduce blood pressure: A systematic review and meta-analysis. Complementary therapies in medicine, 45, 179-184. Bernardi, L., Gordin, D., Bordino, M., Rosengård-Bärlund, M., Sandelin, A., Forsblom, C., & Groop, P. H. (2017). Oxygen-induced impairment in arterial function is corrected by slow breathing in patients with type 1 diabetes. Scientific reports, 7(1), 1-8.

Found living in a cave at just six years old after his father passed away, this man who will not be named got his nickname Bear from the local newspaper. Bear has lived an extraordinary life nearly dying many times working in the coal mines in the North of England, playing rugby in the UK and South Africa and entering the British Army earning his way up to Captain in the SAS. Not slowing down, Bear takes us through his fearless life from a young boy running 10km to school and back every day to sailing around the world for eleven-month with no prior experience. This episode is one fantastic story that I’m grateful to have had the opportunity to listen and record on the podcast. The Charity that Bear supports is Boots For All, a company that helps young boys in Africa with Food, Clothing and Keeping them out of the prisons. Check out the charity and add your support. You can find all episode with Martin McPhilimey at www.performancethroughhealth.com Thanks for Listening.

In this episode, I reflect on my 30-day value challenge so far, and we further dive into your personal value proposition. I take you through six key areas of personal development that will raise your value in the eyes of others. There are simple tools, hacks and areas of focus we can use to boost your value, and some of them are entirely free of cost. This is an episode full of information that can raise your status and make you a more charismatic individual with authority. You can find out all this information and the workbook on my website www.performancethroughhealth.com

In this episode, we finish up with a reflection on my 12 weeks challenge and move onto the next challenge. Join me over the next 30 days to raise my value in the eyes of others by being of service and contribution in all aspects of life. In this episode, I discuss what individual value perception is, go through some high-value behaviours and those that destroy your value in the eyes of others. Your personal wealth is directly correlation to the perception of value you have to those around you. You can check out all E-books, including my vision Ebook that outlines the qualities necessary to live a life of contribution and purpose on my website www.performancethroughhealth.com Follow me on this challenge on Instagram @martinmcphilimey Thanks for tuning in to today's show.

Join me as we sit down and review the progress Max and Ayrton have made since their last strongman competition, the style of training and programming it takes to be in the running to win WA strongman, as we dive into their training programs and a reflection of last months qualifiers. You can find all my podcasts on my website www.performancethroughhealth.com Check out Max's youtube channel here - https://www.youtube.com/channel/UCUW-TS6YxMDPAIVKFUON8Jg FInd us on Social Media @martinmcphilimey @maximusmccall @ayrton_barrett

I am changing the format slightly. After a conversation with a group of friends, I was inspired to take a more reflective approach to the podcast. In this episode, I discuss the importance of reflection, why I am going to start doing it more and some stories where I have used reflective practices during my time training as a healthcare scientist. I hope you enjoy today's episode. For more information on what I can do for you and Performance Through Health. Check out my website www.performancethroughhealth.com

In this episode, I sit down a chat with my friend, Natalie Burton. Nat is an Australian professional basketball player. She is a regular representative of the Australian National Team and has played six seasons in the Women's National Basketball League (WNBL). Having faced her challenges as a young Athlete, Natalie is now looking to give back to the Basketball Community. She is extremely passionate about motivating, supporting and guiding athletes using the knowledge she has gained from her own experiences in elite sport. We delved into some of the concepts that she is currently creating in her athlete wellbeing program to provide the tools, framework, and maps to empower athletes as they navigate the many transition points into, throughout and beyond their careers. It was awesome to sit down a chat with Natalie and I look forward to hearing your feedback through email martin@performancethroughhealth.com.

This weekend, Saturday 12th Sept 2020, I went away on an annual escape into nature to spend some time in silence to reflect on whatever comes up. This year was in Avon Valley, WA. Avon Valley is a national park in Western Australia, 47 kilometres northeast of Perth. It was named after the Avon River which flows through it. The area is an undulating plateau with the sides of the valley steeply sloping back to the river. We went on a 7 hours 30,000 Step Trek and found a beautiful spot to watch the sunset and the night sky light up with the milky way. In this episode, I give a quick update on my 12 weeks challenge and five truths I learnt about myself from the reflected practice as I delve into my unconscious through the power of nature, silence and additional support. I hope you enjoy today's episode, share it with your friends, join me on Instagram to chat. @martinmcphilimey

Ben is founder and builder of the West Coast Barbell Club in East Perth, WA. With over 60 members, Ben has managed to create a culture so great that he has barely needed to spend a penny on Marketing. His long list of 5* testimonials is a demonstration to what it means to be a part of the WCBC. As an ex Rugby Union player, he has integrated the ethos of a committed team sport into strength training, with his primary focus being in strength development while having an approach to guiding nutrition that has been proven time and time again to work when it comes to clients reaching and maintaining their desired body weight and body composition. We discussed how Ben managed to grow his business with honesty and commitment, as well as dividing into some of the specifics of strength training itself. I found myself resonating with Ben as we have a similar background, both being Ex Rugby Player, studying at University in the UK and having a high level of academic education in health, fitness and the medical field. Check out the website https://westcoastbarbellclub.com/ and find Ben on Instagram @Westcoastbarbellclub.

In this episode, I reflect on my challenge so far where I am in terms of my physique, injuries and overall goals. I talk about taking an Ego knock when discussing business plans with a friend, and how that resulted in cognitive dissonance that led to procrastination. I also discuss an interesting case study where a patient of mine got Ticagrelor induced central sleep apnoea. Hope you guys enjoyed the episode, as always, appreciate the support and all the feedback you all provide. Best regards. Martin

Join me as I sit down to chat with David Clarke, an experienced corporate advisor and risk strategist in the oil and gas space, he has also dealt with nightclubs, coffee shops and multiple manufacturers. He has an excellent idea of the problems faced by real businesses that make money. We discuss David's journey growing into an award-winning insurance broker, having a multi-million dollar business to losing it all and catching a virus that left him with a near-death experience and months in hospital. David has now launched 'The Action System' - 10 rules that allow people to maximise their results in business and life regardless of the means available to them. I thoroughly enjoyed listening to Davids wealth of knowledge in the industry, and it was a pleasure to have him on the show. You can find his Action System Community on Facebook, and more details about his exciting one on one coaching at his website www.davidclarke.online As always thank you for tuning in listening to the show. I appreciate you taking the time to provide your feedback continually.

Just me as I take you through the challenge I have set myself moving forward. I am going to be taking on as much as I can get to myself physically fit, and engrain the habits and behaviours that I believe are required for the level of success I want. The second half of this shorter 20 minute episode is about structuring your day for success. Thank you for tuning in. Martin

Join me as I sit down with the host of the Mankind.Co podcast, Chris Edge. Father, Husband, Navy Veteran and an all-round top guy. Chris is barking on a journey of self-discovery, perhaps an individuation process to become who he is. Being a father of four, as well as a husband, Chris has some responsibility on his plate. We discuss opinions on what it means to be a man, challenges that men face in today’s society as well as an outlook on masculinity in the future. It was an awesome chat, and I can't wait to catch up again. You can find the podcast and Chris, @ Mankind.co and chrisedge_official respectively. As always, thank for you tuning in. Make sure you are to subscribe and leave some feedback.

Join me as I talk you through my seven steps to forming a life visions. In this episode I give you insight into my 8 week course in coming on my website due out next month. I break down the process into steps you can take to ensure you uncover your true self and live authentically. The steps are as follows. Raise your level of consciousness. Harness the power of creativity Enhance your communication skills Raise your value proposition for contribution Forming Becoming Doing Thanks for tuning in todays episode, join me next week when I sit down and have a chat with Chris Edge about what it means to be a man.

Join me as I sit down and chat with Karolyn Zinetti. Her titles include Empowerment Coach, Naturopath and Digital Marketing Mentor, but she is so much more. Karolyn is the embodiment of all she stands for. She feels deeply, sees deeply, and speaks intuitively from her heart. She naturally empowers women to believe in themselves, step into their power and trust themselves fully to create their ultimate vision, at a soul level. And ties it all in with the mindset, skills and self-care habits habits to align and create a successful brand and business online. As an international speaker, host of the Courageous Leaders podcast and facilitator of Masterminds, Karolyn brings people together for deep connection, transformation, and fun, inspiring thousands with her own truth, that your message matters, and you are worthy of all your heart’s desires. In this episode we discuss Karolyn’s journey, as well as the importance of taking risks to live the life you wish for, creating a vision that inspire you to get up every day and living with complete authenticity. Thank you for tuning in to the episode and if you wish to reach out to Karolyn or myself, you can find us on instagram @kazzyzinetti and @martinmcphilimey or https://www.karolynzinetti.com.au/

Join me in this short episode as I reflect on what I feel needs to improve/change to make sure my next relationship has a high chance on longer term success. I believe that you can take away many lessons from any situation, and certainly from a break up. Everything is happening for you, you just have to seek to learn from it. In this episode I walk through six key areas of focus that every relationship should be paying attention to. It was off the cuff, with minimal planning but I feel it's my responsibility to take this action and share. Let me know if you found it valuable. Thanks for tuning in.

Join me as a sit down to talk to Ngarimu Ahipene; a CrossFit athlete turned worlds strongest man. In 2019, Ngarimu broke the world record for axel clean and press in Perth, WA. He then went to compete in the USA in the Giant's Live Strongman competition. Unheard of, Ngarimu was an underdog since it's rare even to come top 10 in a debut competition. Going on to win four out of six events, Ngarimu and his coach Max McCall peaked just perfect to be crowned strongest man under 90kg. In this discussion we talk: - Ngarimus fitness journey - Transitioning from CrossFit to strongman - Importance and effectiveness of a coach - Training for strongman competitions - Breaking world records and how it feels to be the strongest man u90kg - Performance & Health discussions I hope you enjoy the episode and don't forget to subscribe and leave some positive feedback on Apple Podcasts. If you want to follow and contact Nga or myself, find us on Instagram - @Ngarimu_vc and @martinmcphilimey, respectively.

Join me in this short episode as I take you through my top tips for getting high quality sleep. As a professional who has been working in the sleep industry for eight years now I have noticed these are the most common tips I have to give to people. If you follow these, and create the habits yet still lack energy then it's time you got a sleep study. Thank you for tuning in.

Karina Paxinos struggled to find her true path in life after finding herself not enjoying the corporate world of finance in New York. Not knowing what she was getting herself into, her journey led her to the Peruvian jungle to part take in an Ayuchscha Plant Medicine Ceremony. Little did she know this would lead to life-changing lessons that changed her course of direction. In this episode, Karina takes us through her journey of self-discovery uncovering unconventional ways of healing, using breathwork, meditation and following your heart. We deep-dived into some of the techniques that used to aid Karina in discovering her true self, that guided her towards love and compassion, and hundreds of hours of meditation and yoga training in India. This conversation is an exciting and fantastic story, not to miss. If you want to get hold of Karina, you can find her on https://www.karinapaxinosyoga.com/ or Instagram Karina_paxinos. Please leave me a review and some feedback, and make sure you subscribe so that you do not miss out on further exciting episodes.

Dave Clare is an executive coach with a purpose to advance society by enabling purpose-driven organisations. He is vision is a world where every organisation is lead with purpose first and has dedicated his life to become a leader of a new generation. Author of two books, Simplified and the Pandemic playbook, in this episode we delve into hot topics around leadership in times of a crisis. More now than ever we need leaders with purpose, with many businesses having to close down or struggling with income, these times have caused a rapid change in the industry with everyone employee that's still working having to raise their game. Leadership is an attitude, not a title. Dave is also a living demonstration of Performance Through Health. After working with Health Coach Dale Nelson, Dave turned his life around, transforming his body and feeling the best he ever has when he's in his 50's. Dave credits his success to his health changes, and it was a pleasure to have him on the show. If you enjoyed the episode, please remember to subscribe and leave some feedback. We have more exciting and entertaining guests coming up.

In episode 23 of the Performance Through Health podcast, I sat down and had a fantastic conversation with Perth Trainer Rafa. He is a personal trainer at Revo Fitness in Claremont and Scarborough. We delved into each other's journeys, Rafa made a move from Brazil to Australia and me from the UK. We discussed a trip through fitness, training, spirituality, religion, astronomy, science and education. It was a pleasure to have such a gentleman on the show and I wish Rafa the very best with his future endeavours. Thank you for tuning in. If you liked today's episode, make sure you subscribe and leave some feedback.

In this episode of the Performance Through Health podcast, I wanted to create something that could help people through this time of uncertainty. There are many people currently fearful of what the future may hold, and the stress of not knowing what's going to happen after the pandemic. I thought it would be helpful to breakdown: - What is "Fear"? - biological functions of fear - Fear Vs Anxiety - Biological Coping mechanisms - Thought-thinking processes and cognitive behavioural therapy - Six cost-effective ways to reduce anxiety, or fear Thanks for tuning in, to make sure you don't miss out on future epsiodes - please click subscribe.

Matt is founder and director of Capital Property Advisory Perth’s highest-rated property acquisition and development specialists. We recorded this chat around 6 weeks ago before the crisis started. Matt had a young girl due a couple days after the recording, so we delved into all things housing, the excitement of becoming a father, and ultra-endurance racing. Matt was due to complete the 209023 Everesting event in Utah, the USA to raise money for Foodbanks charity. Matt is keen to make charitable events annually in Perth, WA, and it was a pleasure to have him on the show. Would you like to be a guest on the Performance Through Health Podcast? If so, please email me at Martin@performancethroughhealth.com Hope you enjoyed today's episode. Martin

In today's episode I was short for time as i've been so engrossed in writing a book, that i discuss briefly today. Rather than doing a talking only episode I thought I would get a bit creative and attempt to record a hypnosis, or what others call a guided meditation. Give yourself some time to sit down and relax while you listen to my voice take you back to the memories of you feeling your best. Thanks for tuning in, drop me some feedback Martin

Chris Hynds is a business owner and strength coach at Team CHPT in Western Australia. His is also head coach and mentors at Trainers WA. A company dedicated to educating and developing personal trainers in all the areas it's takes to be successful in the fitness industry. With over ten years working in the health and fitness industry, Chris and I discuss what it takes to be a professional and well rounded personal trainer. We also delve a little into our mutual passion that is Trance music and talk general periodisation for strength athletes. Chris educates us on strength training and corrective exercise, in this episode, we explore his MPI system, teaching us how to warm up and prep the strength system to train like a pro. I hope you enjoy today's episode, and please leave us a 5-star review on Apple Podcasts. Thanks, sincerely. Martin @ Performance Through Health