Performance People

This week we’re joined by Sam Vesty, head coach of the reigning Premiership Rugby champions, Northampton Saints, for a candid look at creative leadership in a data-driven era. Sam explains why numbers matter, but only in service of what players see and feel on the pitch. In “open” sports like rugby, he argues, intuition, context and decision-making under pressure beat dashboards alone.We dig into nurturing talent across Saints’ pathway; names like George Furbank, Henry Pollock and Fin Smith, and how to build an environment where players are encouraged to try, err and learn. Skill mistakes are inevitable; effort mistakes are not. The job is to create psychological safety, clarity of roles and constant feedback, while keeping the game expressive, ambitious and fun.Sam opens up his training-week blueprint: Monday’s low-load skills and meetings; heavier work midweek; sharp, short sessions to protect freshness; plus hand-eye “play” (foot-tennis, wall passing, tennis-ball catches) that hones hand-eye without taxing legs. We cover recovery and availability as competitive advantages, sleep habits, smarter scheduling, and the club’s approach to nutrition - breakfasts, snacks, lunches and individual plans.Finally, we talk where the sport is heading, perhaps towards forwards who can move and handle, more akin to backs, more ambition with ball-in-hand, and a simple team motto that underpins it all: get better and better and better.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

On this episode of Performance People, we welcome Dr Tommy Wood; neuroscientist, performance coach and, in his own words, “elite professional nerd.” An Associate Professor of Pediatrics and Neuroscience at the University of Washington, Tommy also co-hosts the Better Brain Fitness podcast and serves as Hintsa Performance’s head scientist in motorsport.In this conversation, Tommy unpacks how we can “age-proof” our brains using his simple Three S Model: stimulus, supply and support. He explains how learning complex skills, social interaction and challenging our minds provide the right stimulus; why cardiovascular health and nutrition are essential to supply the brain with oxygen and fuel; and how support; through sleep, recovery and stress management is critical for adaptation.Tommy shares practical ways to build brain fitness without adding pressure or guilt, suggesting that small, realistic changes like 10 extra minutes of sleep can make a real difference. He challenges the myth that cognitive decline is inevitable with age, highlighting research that shows physical activity and even brisk walking can improve memory and increase brain volume.Engagement, movement and connection, Tommy argues, are the true keys to long-term brain health.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

Elite performance coach Bradley Scanes joins the podcast to share insights from working at the highest levels of elite sport, most notably as Max Verstappen’s performance coach through four Formula One World Championship titles. With a background spanning gymnastics, basketball, football, boxing and UFC, Bradley explains how performance principles can be applied across sports, even as specialist as F1, which he entered without having ever watched a race.He reveals the three traits that separate world champions from the rest: the ability to perform in chaos, stay present in the moment, and demonstrate adaptability under pressure. Using examples from Max Verstappen, Max Whitlock and Lucy Charles-Barclay, Bradley explains how champions can block out noise, park mistakes, and execute regardless of conditions.He also discusses how adversity in early life often shapes elite performers, why meticulous preparation and automatic skill allow for higher-level decision-making under stress, and how managing off-track “load” like media, sponsors, travel and jet lag, is as critical as physical training.Finally, Bradley offers a fascinating window into the inner workings of dominant teams like Red Bull, where clear processes, defined roles, camaraderie and relentless standards create the environment for history-making success.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

England cricket star Tammy Beaumont joins Georgie to revisit one of the defining moments of her career - her player of the series performance at the 2017 Women’s Cricket World Cup. Tammy opens up about the build-up to that tournament, the emotions in the dressing room, and the personal torment which defined her first few innings. She shares how the experience has shaped her perspective on pressure, preparation, and what it takes to deliver when it matters most. And, with the T20 World Cup coming to England next year, she reveals that she’s fired up for another tilt at glory on home soil.We also rewind to her early years in Kent, exploring the influences, setbacks, and breakthroughs that turned a cricket-mad youngster into one of the most consistent performers in the women’s game. Tammy talks candidly about navigating multiple formats and the mindset shifts needed to excel in each.With The Hundred in full swing and Tammy leading Welsh Fire, she reflects on how she adapts to changing conditions, opposition strategies and the evolving landscape of women’s cricket. Her insights reveal the balance of mental toughness, adaptability, and self-belief needed to thrive at the very top.Away from cricket, she shares her admiration for the England women’s football and rugby teams, crediting them for raising the profile of women’s sport and inspiring the next generation. She talks about the pride of seeing them succeed on the world stage, and how she plans to use their success as research material for her Masters dissertation.As she prepares for the 50 over World Cup in September, Tammy takes time to talk to Georgie about a life well spent at the pinnacle of her sport.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

In this episode of Performance People, world-renowned sleep expert Professor Russell Foster returns to talk midlife, stress, hormones and why your sleep might not be as “fine” as you think.Russell explains that most people in midlife don’t have a sleep disorder, they have a stress or anxiety problem, often brought on by the pressures of kids, careers, ageing parents, and lost support systems. He reassures us that changing sleep in midlife isn’t broken sleep, just different, and totally manageable.One of the highlights of the episode is Russell’s 7-point checklist to assess whether you’re getting the sleep you actually need:/ You don’t feel sharp or functional during the day/ You oversleep on weekends or holidays/ You rely on an alarm to wake/ You feel irritable, unfocused or foggy/ You crave naps/ You’re caffeine dependent/ Your loved ones say you’re more impatient or reactiveRussell also unpacks the science of hormonal changes, how to manage anxiety around sleep, and why tracking apps often cause more harm than help.Sleep changes with age, and that’s okay. Here’s how to stay on top of it.Hit subscribe today for the latest. The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.comHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

In this episode of Performance People, Georgie speaks with Dame Sarah Storey, winner of a mind-blowing 19 Paralympic gold medals, about the moment that changed everything: her debut, aged just 14, at the 1992 Barcelona Paralympic Games. Sarah reflects on what it meant to represent Great Britain so young, and how that early experience shaped her extraordinary multi-decade career in elite sport.Sarah shares how her mindset evolved over the years—from a swimmer learning to train and recover with precision, to a world-beating cyclist adapting her routines and expectations with each new challenge. She offers candid insight into handling pressure, dealing with setbacks, and the discipline it takes to perform at the highest level across multiple Paralympic cycles.Together, Georgie and Sarah explore the power of early ambition, the importance of role models, and the drive to keep pushing boundaries—personally and professionally. This conversation isn't just about medals; it’s about resilience, transformation, and unlocking performance in every stage of life.Whether you're an athlete, a parent, or someone chasing a dream, this episode offers a masterclass in determination, reinvention, and high performance under pressure.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.comHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

Sky News Sports presenter Jacquie Beltrao joins Georgie for a deeply personal conversation about resilience, identity, and what sport has taught her about life. From a humble upbringing to the Olympic stage, Jacquie shares how her dream of competing in rhythmic gymnastics at the 1984 Los Angeles Games became a reality — despite the heartbreak of losing her mum just weeks before.She reflects on the emotional chaos of that time, the support of her sisters and coach, and the determination that pushed her through. That same mindset would carry her into the male-dominated world of sports broadcasting, where she became one of the few women on screen at Sky Sports, juggling career, motherhood, and relentless early starts.Jacquie also opens up about her long battle with breast cancer, including a stage-four diagnosis during lockdown. Her approach to treatment — combining medical care with fierce positivity and mental visualisation — is both unique and inspiring.From emotional Olympic memories to crying in the press box at Wimbledon, Jacquie’s story is one of grit, humour, and humanity. This is a deeply moving episode that explores what it really means to overcome — and how sport can shape the way we face life’s toughest challenges.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.comHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

If any sport knows how to navigate the negative effects of international travel it’s Formula 1, whose teams are frequently flying their staff across time zones and need them to be firing on all cylinders as soon as they arrive.With over 25 years of experience working with elite athletes from Olympians to Formula 1 drivers, performance coach Pete McKnight reveals what we can learn from their approach.He explains how travel affects our reaction times and decision-making, why your chronotype is key to your travel plan, how being a good traveller can be learned, how sunglasses help in more ways than one and why travel starts long before you leave.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.comHit subscribe today for the latest.🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.

Sporting history may be full of great comeback stories, but the 2013 America’s Cup will forever take some beating.Oracle Team USA were 8-1 down against a dominant Emirates Team New Zealand team who needed only one more win to lift the Auld Mug and put the Americans out of their misery. In a last-gasp move to change things up, Ben Ainslie was brought in by CEO Russell Coutts to join skipper Jimmy Spithill on board. Incredibly, the momentum turned and the team reeled off eight straight wins to pull off the most remarkable turnaround.In a special live episode of Performance People filmed in Portsmouth on board HMS Warrior during the Emirates Great Britain Sail Grand Prix weekend, all three key protagonists from Team USA - Ben, Jimmy and Russell - join host Georgie Ainslie to take us back to that time when the world was glued to events in San Francisco Bay. The panel recall how the team found themselves so far behind, describe the tensions inside the camp, explain why Ben was asked to join the crew, reveal the details that helped shift the momentum, articulate what it felt like to be part of this astonishing sporting drama and why that Cup sparked the inspiration for the performance sailing circuit founded by Russell Coutts, SailGP. Hosted on Acast. See acast.com/privacy for more information.

In this episode, sleep evangelist and scientist Dr Sophie Bostock shares her mission to help people unlock the life-changing benefits of better sleep. Founder of TheSleepScientist.com, Sophie works with high performers in sport, business and leadership to improve recovery, reduce burnout, and enhance productivity by optimising their sleep routines. This conversation centres around her research-backed approach to “sleeping yourself to the top”—and why the modern understanding of recovery is shifting in workplaces and boardrooms alike.We explore how elite performers are rethinking their relationship with rest, and why the age of bragging about ‘surviving on four hours’ is giving way to smarter, data-led habits. Sophie explains how wearables are helping leaders see the real-time impact of alcohol, poor sleep, and device usage on their recovery. Cultural norms are changing, and high performers are increasingly making conscious decisions to cut down on behaviours that harm their energy, focus and long-term health.The discussion highlights the growing issue of ‘renorming’—when people get used to operating below their best without realising it. Sophie points to research from the US military showing how small amounts of missed sleep lead to significant performance declines, even when people feel they’re functioning fine. She also breaks down the neuroscience of tech addiction, and the cognitive toll of living in an always-on world, where switching off has become a skill in itself.Sophie also opens up about her own experience with burnout—despite being a sleep expert. She candidly recounts the moment she literally ‘fell off a cliff’ after pushing too hard for too long, and how that became the catalyst to start her own business and truly live by the principles she teaches. Her story is a powerful reminder that even the most knowledgeable among us are vulnerable to the effects of overwork.The episode closes with practical tips for listeners who want to make meaningful change. Sophie encourages busy professionals to start small, experiment with one habit at a time, and measure their results—whether through a sleep diary or wearable tech. The key, she says, is consistency and intentionality: put rest in your calendar like any other commitment. Because if it’s not scheduled, it’s unlikely to happen.The ainslie + ainslie Performance People podcast talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.comHit subscribe today for the latest. 🎧 Spotify/Apple Musichttp://www.performancepeoplepodcast.com/https://www.instagram.com/performance.people/ Hosted on Acast. See acast.com/privacy for more information.