Xpect Performance

Believing is seeing. Preconceived self perceptions, however they have have taken root, create a lens through which we see the world. This may, or may not, be an accurate representation of reality. Episode 93: Five Studies That Will SHOCK You About Human Nature, out now.

You can make a bad situation worse by responding in the heat of the moment. Take a breathe, boil the kettle, respond calmly and strategically.

The development of muscular strength is your best protection against mortality.

One of the interesting things about fitness and health research is the following:

Experts will create a hypothesis. That is, they’ll have a theory that if we do X, we will get Y. They create a series of trials to test their hypothesis. Sometimes they’re correct, other times not. But what happens when they’re right, is sometimes the research inadvertently becomes skewed. More and more similar research develops over decades and before you know it, forty years has gone by with a large body of evidence to support one thing, but significantly less research in other areas.

This happened with the benefits of cardiovascular exercise, particularly in the second half of the 20th century, and whilst major progress was made, it was only until the turn of the 21st century that experts started to look extensively at the health benefits surrounding resistance training and the importance of retaining muscle.

Was great to talk a bit of shop with Dr Dave Clark in the most recent episode. Check it out.

Removing the emotion behind any feedback received is one of the most challenging aspects to creating something. Yet receiving more feedback, be it positive or negative, constructive or destructive, is also a sign that there is more attention on the thing you’ve created. In a world where attention is the most valuable commodity, this increase in feedback should be viewed as a sign that something you’re doing is attracting attention. Thanks again to for being on the show.

Pretty much your worst nightmare when you’re out hiking in the South African wilderness 🤯 It was great having from .africa on the show to talk about the future of podcasting, marketing, life lessons, philosophy, and venomous snake bites 😂 What a combo.

There is a handful of books I’d recommend to everyone. Man’s Search for Meaning is one of them.

“In 2026, our usefulness is under attack”.

#2026

It’s so easy as an adult to give all our energy and attention to our necessary responsibilities. Try be intentional about creating just enough space in your life to allow for something fun, something that brings that inner child back.

Part two with .nadia.khan now out. In this episode, we explore how emotional presence, trauma, and playful engagement shape both health and human connection. Nadia shares profound insights on balancing professional dedication with personal life, emphasizing how mindfulness and intentionality can transform our approach to children, ourselves, and our work.

Episode out on all major podcast platforms. Search Xpect Performance.