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The Flow State And Achieving Optimal Performance

Perform better, feel younger, be happier, improve faster and unlock your superpowers with the Flow State.

Imagine you’re learning to fly a plane. You’ve decided where you’re flying to, set up your flight plan and are in the air. 

Everything is going smoothly. You’re cruising around and totally lost in dreams of where you’re going to fly to next. In the back of your mind there is however the nagging worry at the cost of the flying lessons you’re taking and the hole they’re leaving in your wallet. 

Putting these worries and future decisions to be made out of your mind you decide it’s time to kick back and enjoy the view, so you flip the autopilot on.

The Flow State

In contrast to you the autopilot has zero decision making ability at the creative level and zero worries. It cannot decide where the plane’s going or why, how many passengers are onboard, what time it leaves, it cannot log a flight plan or ensure that all the visual pre flight checks have been done etc…

It’s the pilots job to ensure all this is done…

The autopilot makes decisions based on it pre programmed sub routines. It has no ability to think creatively, to worry about finances or have an existential crisis…it’s pure action.  This action is expressed through the plane. 

Thus its performance and the handling characteristics of the plane are irrevocably linked. 

That is to say, it cannot turn, climb or dive quicker than the airframe can handle. It can only go as fast as the engines will allow.

I know this is pretty obvious, but hold it in the back of your mind, it’ll be important later.

When you want to go flying, it’s YOUR pilot who gets you there. It gets you to the airstrip, checks the conditions are ok and does all the pre flight checks. 

Very often in an average flight it will be in control most of the time. 

Let’s say weather conditions suddenly change and a massive storm blows up with zero visibility and 50 knot winds. An event WAY beyond the pilots ability or experience to handle. This normally results in panic and a whole host of problems, but…

At this point something incredible can happen…

Your autopilot can kick in automatically.

How well it handles the situation will depend on several factors. 

  • How well installed its pre programmed sub routines are.  (how deeply the skill is embedded)
  • How may subroutines it has and how flexible its subroutines are. (how much experience you have of the situation)
  • How well the actual hardware can cope with the demands of the current situation. (Your stress response, mindset and mental resilience)
  • The inbuilt performance limitations of the hardware (your body) it is driving. (How fit and strong you are, how fast your reflexes are, your ability to resist injury)

If the challenge/skill ratio is perfect and your hardware is capable of doing what is asked of it, you will experience a flow state experience. As control is handed over to your autopilot and it deals effortlessly and brilliantly with the situation. 

If the challenge/skill ratio is too great or the hardware isn’t up to the task… 

You’ll likely crash and burn!!

Flow through the storm

If you want to understand how to continually upgrade your hardware, specifically if you’re stuck in an office all day. Check out our latest book Secrets of Peak Performance. It’s your underground playbook to performing like you’re 20 years younger even if you’re struck in an office all day and gives you a load of things you can do right now to turn back the clock and really take your hardware to the next level. So you can keep on doing the things you love…click here to grab your FREE copy >>

Going back to our story…

If in the middle of this storm, your pilot tried to wrestle back control from your autopilot…you’d once again find yourself in a situation which is way beyond your pilot’s skill level to control. With a similar unpleasant end to that seen if your autopilot isn’t up to the task. 

Pilot interference throws the autopilot right off.

Note how, at no point in any of the process, did the autopilot have a decision to make. 

It’s called in to action by subroutines we still don’t fully understand. But once it’s called upon it’s pure action. Action only concerned with this exact moment. 

It doesn’t care about the future or the past. About what you’re having for tea or if you’re generally happy with your existence…it doesn’t give a shit. 

It is ONLY concerned with right now, with this instant. 

And thank God it is, if it isn’t, you’re dead…

Being able to hardwire skills into your autopilot faster, having more subroutines and then upgrading your hardware so it can execute these subroutines better…

This is the secret to peak performance. 

The more times you can have these autopilot experiences the faster you’ll progress, the more you’ll enjoy the activity you’re doing (as it’s a highly addictive experience) the less likely you are to suffer from mental illness and the greater your general level of health. You’ll be happier and more satisfied with life!

Isn’t it time you upgraded your autopilot?


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7 Simple Ways Of Relieving Lower Back Pain

Lower back pain and more specifically, relieving lower back pain is probably one of the biggest problems I deal with. Sedentary lifestyles and too much time spent sitting have wreaked havoc with the structure of our spines. So if you you suffer with pain in the lumbar region

This article is for you!

Now I’m not an osteopath or a physio. In my role as a Personal Trainer I often see people after they’ve been with these guys for a while. But when I’ve got my other hat on, as a Performance Coach and Nutritionalist. I try my best to ensure my clients never have to see these guys in the first place.

To do that I focus much more on what is going on inside the body. 


A lot of lower back pain is aggravated by inflammation. 

Let’s say you’ve got problems in your lower back. Often caused by poor posture due to sitting too much. Whether this is muscular or skeletal, it often causes the muscles to tighten up. A lot. This makes it harder for essential nutrients to get in and for waste products to be taken out of the muscles. It makes the muscles have to work harder to achieve the same result. It also means there just isn’t enough physical space for the muscles and organs anymore. 

Relief from lower back pain

The end result…inflammation. 

So if we can reduce this inflammation we can start to make it easier for the circulatory system and the lymphatic system to do their jobs. As well as relieving pressure on the organs and allowing the muscles to work properly again. 

At best this can start a chain reaction which leads to a massive lessening of pain and a return of function. At the least it means when you do go to the Osteopath or Physio, it’s MUCH easier for them to actually get into the muscles and manipulate them…

Without giving themselves a hernia. 

Meaning you get great results, much faster.

Now I’ve seen a lot of cases of lower back pain clear up just doing what I’m going to suggest next. When you combine these methods with with a good osteopath you often see stellar results.

So Where To Start?

Well some of these are so simple its silly:

  1. Water: Drink at least 2.5 litres of filtered water a day, preferably with good electrolytes
  2. Red light: These is a huge amount of research being done into the healing benefits of red light. For more information on this see my friends over at Red Light Rising
  3. Foam rolling: All over the body. It’s common to see lower back problems being more to do with the glutes an hamstrings (the most powerful muscles in the body) than with the back itself. So by getting rid of any knots in these places you can make a huge difference to your lower back pain
  4. Systemic enzymes: These little guys are naturally produced by the body, unfortunately after the age of 25 our body really slows down production. Which is a shame as these guys play a great role in reducing inflammation, promoting recovery and breaking down scar tissue in the body. Which you’re likely to have a lot of around your lower back if it’s causing you pain.
  5. Collagen: this is more a restorative thing, but mort of our diets are hugely lacking in Collagen, which is one of the bodies main building blocks for ligaments, and connective tissue.
  6. Omega 3, Turmeric, garlic, ginger are all great at reducing inflammation in general so include them as much as you can in your food.
  7. Another thing I found really helped me is a really innocuous device called a SHOFT, these things are so simple but I’ve found they really do help to correct my posture whilst driving. If you drive a lot it’s something I’d definitely consider.

Now this isn’t a complete list and I go into this in much more depth in my latest book. It’s called “Secrets of Peak Performance in a Connected World” and you can grab your FREE copy here >>

Of course, all of this will do nothing…

If you’re going out and eating a load of junk and causing a load of systemic inflammation with your diet. So the basis of this is, of course, a low inflammatory diet. Eat foods with one egg is an egg. 

Look at your latest TV meal from the supermarket and see how many ingredients there are and how many you’ve never heard of before. This is not food(not for humans at least) and is making your pain worse.

Once you’ve done this for a month, you should start noticing your pain decreasing.

If you combine what I talk about above with deep tissue massage and manipulation from an expert you can really see things fly and suffer much less from aches and pains and crippling back pain.


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We Need To Talk About Porn (It’s Probably Ruining Your Life)

Well I never thought I’d find myself writing that title, but the simple fact is yes, if you regularly use porn it’s probably destroying your life in more ways than you can imagine.

Before we go into how, I need to clear one thing up, I’m talking about porn here…not masturbation or sex. These things are very different and there are some specific reasons why porn is potentially harmful… so let’s not get the 2 confused.

Now before we get into this I need to talk about dopamine…or the molecule of more.

Dopamine is the molecule which in many ways makes life worth living. It’s that buzz we get when we experience something new. It drives us towards novelty and growth…to seek more in life 

Now the dopamine system is designed to trigger occasionally when you do something really awesome (as its highly addictive). It’s primary job is to give you the motivation to keep moving. 

In ancestral terms, it rewards you when you getup off your ass and go find a new cave, or a new herd of antelope to hunt, or a new mate.

In modern terms it’s what gives you the buzz when you land a new trick in your favourite extreme sport, when your team scores a goal…it’s what makes you seek novelty and makes you want more. 

Ok so what does this have to do with porn?

Well dopamine is also responsible for driving us to seek sexual partners. Once we find one and actually do the deed we get a dopamine reward to ensure we want to repeat this activity. As it’s obviously advantageous to the propagation of the species that we do more of it!

When you watch porn you get the same dopamine response as you do when you have sex. The brain literally thinks you’re having sex with the person on the screen. 

The problem with porn is that you’re only a click away from watching a different person having sex. So in one porn watching session your brain thinks it’s having sex with a load of different  people…

….and rewards you with a dopamine hit for each different one.

This totally overrides the brains natural safety system, as I doubt there’s many people in the world who have had real sex with 20+ people in 30 mins, and floods the brain with dopamine. (Which also changes the structure of your brain to make it more addicted to dopamine)

This much dopamine causes the dopamine receptors to de-sensitise. So now it takes more and more stimulation (dopamine) to provoke the same response. Not just in porn but in life in general. How do you get more stimulation? 

More novelty…

So now the next time you sit down in front of your computer tissues in hand, rather than just watching normal porn videos you have to seek more novelty to get off. This escalates and escalates and before you know it you’re watching someone getting off with a donkey. Despite the fact that you have zero interest in real life donkeys.

Now this desensitisation of your dopamine receptors means nothing in life excites you anymore. Unless it releases a huge amount of dopamine…

This puts you into a state where you are totally apathetic about EVERYTHING and literally don’t want to do anything. You have no energy and no lust for life, it literally sucks the juice out of life for you (open intended!). As nothing now gives you that dopamine high.

What’s this got to do with you? 

Well most adventurous souls are by default dopamine junkies. It’s why we’re into adventurous stuff in the first place as it releases a tonne of Dopamine every time we head out on our next adventure. This tends to mean we seek dopamine in many other aspects of life. Which leaves us particularly vulnerable to porn addiction and it’s massive dopamine highs.

Secondly, despite the fact that our adventures trigger a release of dopamine, they don’t come anywhere near to the dopamine rush of having sex with 20+ people in 30 mins. So if your receptors have been dulled by a lot of porn use you simply stop getting any sort of rush from almost anything else. 

No buzz = No motivation.

So you stop doing it or certainly don’t do it with anywhere near the amount of passion and drive as you should be.

So if you’re struggling to find the motivation you once had maybe ask yourself some tough questions. The good news is simply by giving up you can ofter see a reversal of these symptoms in a few weeks or months. Leaving you suddenly wondering where all this energy and lust for life came from.

If you want to discover more secrets of peak performance especially for those of you who are stuck in the office all day grab a free copy of my latest book here >>

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Gaining Muscle Easily Whatever Your Age – Without Getting Injured

Building Muscle Easily

When talking about gaining muscle easily as you get older and why it’s generally seen as more difficult, I could talk about  a condition called sarcopenia. Which is responsible for the shrinking of muscle tissue and an overall decrease in strength and stamina.  

I could talk about falling metabolic rates and hormone changes as we age. I could talk about lowering production of systemic enzymes meaning we don’t recover as fast after exercise or a host of other things.

And the truth is all that stuff matters…

But the real reason IMHO, the real reason it’s difficult to build muscle as we get older is…

Most of us stop doing it properly!

Stick with me, I’m going somewhere here.

Gaining muscle easily

By 40 most of us live fairly sedentary lives simply because we have more stuff going on. Families, jobs, mortgages etc, so we move less in general.

To make up for this sedentary lifestyle and the constant voice in our ear telling us we’re now in the age bracket where we are losing muscle naturally, when we do hit the gym…we hit it hard.

Often the workouts we do haven’t changed since we were 20.

At 20 we can do pretty much any workout and see results. So even if we’re doing the wrong workouts our bodies are able to bounce back and we keep seeing gains. We thus believe, the way we used to workout is the correct way, and do this same workout when we’re 40.

Now we’ve a bit older, doing the wrong workout leads to increased recovery times, decreased gains and inevitably injury. Injury which then stops us working out entirely for a period of time. A period of time in which we are losing muscle mass.

Once we’re back up and running we either go even harder to make up for lost time. Resulting in more probability of re injury and the cycle continuing, or we get disheartened at how much we’ve lost and simply give up.

It doesn’t have to be like this and is, in reality, much easier and much less effort. You see…

Your muscles work on a use it or lose it principle.

As you become more sedentary your body literally says, “look…maintaining these muscles requires a huge metabolic cost. It means I’ve got to take in a lot more calories every day just to keep them. So as you’re not using them you obviously don’t need them. I’ll just get rid of them and save myself some work.”

Now I’ve written an entire book about how you can prevent this from happening and build muscle easily without getting injured whatever your age. Which you can grab here >>

But to get started it’s really as simple as reminding your body it needs muscle by using it on a regular basis. 

Ok, still really obvious Sam…

An easy way of doing this? Every few hours go and do 10 press up or 10 squats or 10 lunges. Something simple and certainly not anything which is really pushing you, risking injury or long recovery periods. (you should not ache the next day from this).  Heck you can do 10 squats on your regular bathroom break at work and not even break a sweat (and that’s exactly the idea).

As an added bonus getting up and going to the bathroom every hour will lower inflammatory markers caused by sitting all day.

All we’re really trying to do is signal to your body, “look I need these muscles so keep hold of them.”

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Recover From Exercise MUCH Faster After 40

Recover from kitesurfing

Recover from exercise faster, even when you’re over 40, so you can go all day…and then do it again and again and again.

“Leave me alone…just 5 minutes more…” he groaned from under the sheets.

I couldn’t believe it, this was the same man who just 2 days ago had been dragging me down to the beach at 8am. 8am when there was absolutely NO wind and no forecast of wind for another 5 hours, but he wanted to be there anyway, “just in case.”  

Today at 11 am it was windy and I couldn’t get him out of bed!

It was something we’d see all the time back when I ran kitesurfing camps…

People would work their ass off to save up for the holiday, blow a load of cash getting here and would generally have been looking forward to kitesurfing their ass off for the last few months.

They’d rock up at the beach like a kid in a sweet shop, take in all the sunkist bodies, the kites in the sky, the wind gently teasing them…

They’d rig up in seconds…often getting their wetsuit on backwards in their haste. And RUN down to the waterline to get started.

Fast forward 3 days…

That same person was now having to be dragged out of bed in the morning. When we told them it was windy a kind of terror crossed their face.

When we finally got to the beach they’d take ages to rig up, have forgotten 100 things in the car, need to buy water and a sandwich before they started. Once they finally did hit the water they’d be back and sunbathing in 30 mins…

What caused this incredible turn around in their attitude?

Recover from exercise faster

I’m sure you’ve guessed it. Kitesurfing, like any other exercise, causes stress on the body. Time and time again we’d see our clients bodies were simply unable to to bounce back from that stress.


People tend to split exercise preparation, exercise and then recovery into separate and distinct activities…

BUT…effective recovery starts way before we ever start to exercise.

Think of your ability to deal with stress as a cup.

  • The bigger the cup the more ability you have to tolerate stress.
  • The faster you can drain liquid from the cup the quicker you can recover from stress.
  • The more liquid you have in the cup the more stressed you are.

Now exercise is a stress…so when you’re exercising you’re adding liquid to the cup.

So if you can ensure, before you ever start to exercise that your cup is the size of a trophy and as empty of liquid as it can. Whilst having great systems in place to empty liquid out when it accumulates. You’re going to do a lot better on your next activity holiday or just the next time you hit the gym.

Here’s the key…it takes time to set these things in place. You cannot increase the size of the cup overnight, or empty the cup in a few hours. So by the time you rock up on your next activity holiday, if you don’t already have them in place…it’s too late!

So we want to be doing things ALL THE TIME to increase the size of the cup and drain liquid out of it effectively.

What Are Those Things?

Well I’m sure you’ve heard them before…

  • Low inflammatory, high nutrient diet
  • Young muscles which can receive oxygen and remove waste
  • Great sleep
  • Cold water
  • Fasting
  • Systemic enzymes
  • Hydrate
  • Omega 3 fatty acids
  • Collagen
  • Daylight
  • Movement

Really we’re talking about one thing, I call it the Secret Sauce:

Lowering stress of ALL kinds: So in addition to all the above, do a load of whatever works for you to lower your general stress levels. For some that might be meditation, for others a walk on the beach, laughing lots or hugging. 


For a lot of you high driver types, your chosen form of stress relief is exercise…exercise which (in the short term at least) adds more liquid to your cup making you more stressed! 

So I would suggest finding something to de stress which isn’t exercise!

Now exercise is without a doubt one of the best de stressors there it, but it’s also placing more stress on your body and forcing it to recover even more…

This is why super stressed CEO’s, who’s only stress release is to go to the gym, end up digging themselves in to a hole they just can’t CLIMB OUT OF.

It’s important we don’t focus on recovery as a separate activity, distinct from the pre exercise preparation and the exercise itself. Why? Because after exercise, there’s actually not a lot can do (at least if we don’t want to spend lots of money or need fancy equipment).

So What We Can Do:

  • Compression garments
  • Magnesium
  • Hot/Cold (there’s a reason athletes spend so long in the jacuzzi)
  • Massage
  • Red light
  • Branch Chain Amino Acids (BCAA’s)
  • L-Glutamine
  • Ashwagandha

But to be honest even if you’re doing all these things but don’t do the PRE work…you won’t notice a huge difference…

Recovery is a lifestyle…its about prepping your body to perform at its best so it can recover at its best…consistently.

I go into this deep in my latest book, “Post 40 Secrets.” Your underground playbook for performing like you’re 20 when you’re 40, 50 or 60+. Grab your FREE copy here >>

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Staying Fit After 40 – The Big Secret

Staying Fit After 40

Staying fit after 40 has nothing to do with a specific way of eating or training. There are endless theories and strategies that different people follow.

It has nothing to do with genetics. Your body needs at least 3 years to show anything close to its genetic potential. The truth is, you have absolutely no idea what your body is capable of until you give it a chance to show you.

It’s something much more fundamental than those things. Those are surface level. Training and nutritional strategies are what I like to call methods.

If you want to truly get results AND maintain them, you need something better than methods…

You need principles.

Staying Fit After 40

Principles are the underlying knowledge and rational behind the methods.

When you understand the principles, you’re able to create your own methods.

An example…

You just got home from a long day at work and look in the refrigerator to see a leftover slice of cake. It looks enticing, but you know it’s bad for you. You know the method: don’t eat cake.

But you don’t know the principle. You don’t really know exactly why it’s bad, just that it is. So now it’s down to your discipline. Except that you’re faced with situations like this almost daily, and discipline isn’t all-powerful.

Now let’s introduce the principle.

The sugar in the cake digests very quickly and spikes your blood sugar (glucose) levels. When this happens, your body releases Insulin, a hormone that triggers your cells to open and absorb the glucose. This is either to be stored for later in a form called glycogen or to be metabolised in the cell and used for energy immediately.

But this isn’t the only thing that Insulin does. It also makes you more prone to fat storage, so now all the fat in that cake is immediately making its way into your fat cells.

And, if you expose your cells to too much Insulin (cough, cough, people who drink pop all the time), they build a tolerance. This is called Insulin Resistance and ultimately leads to Type II Diabetes.

So now that you know this, does that slice of cake look quite as appealing?

I’m guessing you’ll choose to pass next time you’re in this predicament.

And now you see why understanding the principles behind the methods is the key to making better choices.

Because at the end of the day, the only thing standing between you and your goals is your choices.

If you want to discover more principles like this…

…and a load of the uncommon sense behind health and fitness I’m running a 5 day training (for free!).

Aimed specifically at externe sports enthusiasts over 40 it’ll give you the Principles to improve your health, your fitness and your overall performance massively in just 5 days. 

First up I give you the Principles in a 30 minute training and then help you develop the Methods which will work for you and get results fast.

(Last time I ran this the average result participants got was losing 2 kilos of fat and gaining a kilo of muscle in just 5 days!)

It starts soon and you can join me here >> 



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Improving Performance After 40 – ONLY One Variable Matters

Improve Kitesurf

Improving Performance After 40 In One Simple Step.

“It doesn’t matter!” I practically screamed at him.

For 3 days now I’d been bombarded with an endless barrage of questions…

Where should I be pointing the board? Where exactly should my hands be? Is my hip position correct? Does my bum look big in this wetsuit…?

Well ok not so much the last (it did) but you get the picture…

On the 3rd day I couldn’t take it any longer and my normal calm and smiling persona was replaced momentarily by the rage monster.

Improving Performance

But I stand by my answer…

My student at the time was obsessed with the technical know how, the minute details of kitesurfing. The exact angles and amount of force to be applied each and every situation.

And it’s perfectly normal, very often we try to conquer a skill like kitesurfing with knowledge.

Interestingly the most effective way I’ve EVER found of teaching, is to cut away as much of the technical stuff as possible. To instead allow students to be present in their bodies. To have an image of what they are trying to achieve, enable them to feel what actually doing it would feel like and then forget about the technical stuff, the how, and let their body do it’s stuff.


Effective…Unbelievably so.

I’d give them a VERY basic idea often just a few words of minimal explanation. Then point out someone who was doing it right and ask them to feel what it would feel like if they were doing what that person was doing.  

If they couldn’t get it, I’d often actually put them in the position so they could. 

Having done this I’d send them out and tell them to sing their favourite song at the top of their voice with an idiot grin plastered on their face. Or some other exercise designed to force them to focus on ANYTHING except what it was they were doing.

The Result? 

They flew!

The obvious extension of this for me is the idea that coaching isn’t about how much technical information I can give someone. It’s about creating an environment where they feel comfortable enough to forget all that knowledge, relax back into their body and allow their body to take over.

Still not convinced?

Think about when you’re riding a wave and really in flow. Are you thinking about the technical details of what you’re doing? 


Are you fully in the moment, in flow, just doing it, effortlessly?


Look, even if technical information did work, I couldn’t tell you exactly what to do. As a very simple example, your arms are a different length to mine, you have a different range of flexibility in your hips. So the technical information I would need to give you each time would be subtly different. Way too subtle for my brain to process.

Look at you will at the golf swing. The amount of words which has been written about The Perfect Golf Swing could fill 1000 libraries. Yet when you analyse the swings of 2 different golfers  they are often TOTALLY different. Even if physically the golfers themselves appear pretty similar.

It’s not about the technical knowledge it’s about doing what works for YOUR body.

In short most people focus on the software…the detailed technical how.

Where they should be looking at the hardware.

If you can make this hardware faster, stronger and more resistant to injury, give it more stamina and faster recovery, if you can do all that…

Then you can’t help but improve in everything you do.

If you’re looking to upgrade your hardware join me in our FREE group here >>

(it’s not on Facebook! 😉)

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Become MUCH More Resistant To Injury After 40

kitesurf fitness

I have a mate (let’s call him Dave), at 30 Dave was an amazing kitesurfer, highly resistant to injury and the fittest person I knew.

Now 45, he’s given up kitesurfing, rarely leaves the sofa and has pretty much stop doing ANY sport…and it could have all have been easily avoided.

At about 35 Dave tripped over a paving flag in the street and damaged his knee….nothing major, certainly nothing worth getting looked at (or so he thought at the time). But it meant that every time he went kiting his knee caused him pain.

As a result he didn’t push himself as hard on the water, didn’t improve as much, didn’t enjoy it as much and inevitably did less and less. 

As he did less his fitness declined, to the point where he struggled to last more than an hour on the water. He started putting on weight which made the whole process just that little bit harder…

Until eventually he gave up all together and rather than going kiting, he contented himself watching others do it on YouTube.

All Because Of A Stupid Knee Injury

Which could have been easily dealt with.

However injuries like this are the main reason I see people after 40 giving up, not just kitesurfing, but many of the things they love.

So for me the most important thing we can do to keep on enjoying our kitesurfing and other sports as we pass 40, 50, 60 and beyond, is to become more resistant to injury and heal faster when we are injured.

become more resistant to injury


Well the problem is as we age our muscles get old with us…BUT when I say old what I really mean is damaged. 

Muscle fibres are supposed to run straight through the muscle.

All that sitting around we’ve been doing at work, those niggling injuries we picked up in our teens, the fact the we’ve been exercising in a way not designed for longevity of performance

Leads to those fibres becoming entangled into knots like spaghetti junction.

These knots, pull the muscle tighter, making it denser, whilst at the same time forming a weak point. So when we twist in a weird way or receive an impact they break rather than absorb the impact.

This is the main reason why a child of 5 can go from sitting around playing computer games all day to a full on sprint at the drop of the hat. Whereas most 40 + year olds doing the same would pull up in agony after 10 meters.

The Great News?

We can get rid of these knots and so youth our muscles fairly easily.

How have we got to a point where the very exercise we are doing is causing such damage to our muscles?

The main problem I see is that there is a contradiction right at the heart of the hearth and fitness industry…and it really costs us once we pass 40 unless we do something about it.

You see most exercise science is based on the study of elite athletes. Following the ethos “if it works for Usain Bolt, it’ll work for me.”

But what isn’t taken into account is that most of these athletes are looking to be the absolute best they can be right now. They want to win the gold medal this year, they want to make the team this week.

No one’s really looking at how to ensure they still make the team in 10 – 20 years time. 

At the heart of this problem is …


This is the idea that the only way to get fit is to do more exercise at a higher intensity, for longer.


Of course it does, otherwise it wouldn’t be what every single personal Trainer out there is teaching…the problem?

It causes a huge amount of strain on the body, strain which comes back to haunt as as we pass 30/35.

The Solution?

We need to change the way we work out to focus less on immediate gains and more on long term fitness.

I’ve written an entire book about how to do this, complete with workouts which you can download and it’s all FREE!

Post 40 Secrets

You can grab a copy here >>


The other issue I see cropping up time and time again is our obsession with stretching.

Now before all you yoga people get upset and stop reading let me explain.

Imagine you have a piece of string and you stretch it…all good, the line stretches as it’s designed to. Now put a knot in it and stretch it again. Now you’ve made the line shorter by putting the knot in it and as you stretched it you’ve pulled the knot tighter. 

This is similar to what happens in your muscles if you do yoga with knotted muscles (which practically all of us over 15 do!).

So yoga is great (as long as you don’t take it to far and become over flexible which causes its own problems)  but needs to be done after we’ve removed all the knots from our muscles.

How Do We Do This?

Well the gold standard in this is something called Pliability…championed by Tom Brady. It’s a deep tissue, targeted massage where the person being massaged plays an active part in the massage by tensing and relaxing the muscles as they are being manipulated.

For those of us who can’t afford a personal masseuse, vibrating rollers and vibrating spikes balls do a similar if not quite so effective job. Especially if we expedite the process by tensing and relaxing our muscles while performing the massage.

Do this before and after exercise and you’ll soon see your knots unravelling, your muscles youthing and your resistance to injury flying through the roof.

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Reduce Stress After 40 (Without Meditating)

Let me tell you how I really failed to reduce stress, in a pretty spectacular way!

I’d been working my balls off for a few weeks now…

I loved the feeling of adrenaline everyday as I smashed off my to do list…

The 4 hours of sleep a night before my eyes popped open and I was up and off again…not so much.

However I was smashing through my To DO list every day (and each day doing a few things that weren’t on there just to keep myself entertained).

I mean what’s not to like about those levels of productivity?

This was back in the days before my adrenals gave up, when I thought I was just a high performance human…

How little I knew.

About the time I was talking to a friend who expressed concern at my hectic schedule…

“Maybe you should just slow down a bit, breath, maybe try a bit of meditation…you seem really stressed…”

Immediately I felt my blood rise…what the hell did she know? Fucking mediation! I mean what the hell?

She wasn’t a bio hacker, a performance coach like me, she didn’t do the 100’s of little things I did every day to ensure I could do all this…I knew exactly was I was doing and I was going to prove it to her…


I yelled at her…slammed down my coffee cup (the 6h of the day) and stormed out to smash some more tasks off my to do list.

Every week in our online community I take one the questions asked there and go into more detail in answering it…

This week Jeff asked, “How do I reduce stress…I already meditate and do breath work but find, when I actually do it, it just doesn’t take the edge there anything else I can be doing?”

Before I answer this we have to understand what stress is. Stress is when or body goes into fight or flight…it’s that simple.

reduce stress

Now whenever I look at the body I tend to break it down into Hardware and Software…

  • Hardware is our meat
  • Software are the processes which run on the meat (thought patterns, behaviours etc)

Fight or flight response is the most hardwired response in our biology, we share it with lizards and it hasn’t changed in millions of years.

The Problem?

Most people see it ONLY as a mental thing, a software thing…

  • Your boss shouts at you
  • You get cut up in traffic
  • You can’t pay the rent this month

Because it’s a software problem most solutions to reduce stress and anxiety focus on software cures…meditation, breathing, do something relaxing, trying to control the processes.

The problem with software solutions?

You have to think about them…

Now I don’t know about you but when I’m super stressed and someone comes and tells me meditate I’m as likely to explode as I am to actually listen to their advice!

Reprogramming your software also takes a lot of effort. Just like in real life, programming software is a hard and long task, taking many, many man hours and changing our thought patterns is often the same.

However stress isn’t just a software problem, many other things place stress on the Hardware:

  • Noise
  • Junk light
  • Crappy diet
  • Not enough or too much exercise
  • Parasites or viruses (!)
  • Lack of laughter and human contact
  • Toxins
  • Parabens in beauty products
  • Pesticides
  • Plastics

The list goes on and on.

And the body only has one response to stress…

Fight or flight.

Now just like a computer if we upgrade the hardware…put a faster CPU in, we can run the software much faster…allowing much more bandwidth for other programs to run concurrently. Its also a much quicker operation and once it’s done its done.

So if I’m dealing with someone who wants to reduce stress or anxiety…the first place I start is with the biological causes of stress. The hardware.

By reducing stress on the the underlying hardware we can give a person much more resilience as we reduce the amount of baseline stress the body is under on a minute by minute basis.

Think of your ability to tolerate stress as a cup.

If you were totally stress free the cup would be empty. 

Each time your boss shouts at you, or you get cut up in traffic, or you eat a food which doesn’t agree with you, or you sit in front of a computer for hours…in short each time you force your body to do something which causes it to work harder than it wants to… little bit of liquid gets added to the cup.

Now the body has its own system for emptying the cup…but as we add more and more liquid to the cup this system struggles to clear the liquid fast enough.

Think of the remaining empty part of the cup as your resilience to stress….it’s how much more stress you can take before things start to go wrong. Once the cup overflows you start to have real problems.

By improving the hardware we increase the size of the cup whilst also increasing the efficiency of the system which empties it.

But the real advantage of treating hardware is that rather than requiring thought to implement like. A software solution, upgrading hardware often only requires a simple lifestyle shift to reduce the stress the body is coming under. 

And when the shift is made it’s there for life.

For example, a starting point for dealing with stress might be to look at what deodorant the person uses.

Bear with me I’ve not gone mad!

Most deodorants contain a shit load of chemicals which forces the liver to work harder to detox them…in other words they place it under stress.

So by simply changing the deodorant person uses to one what actually helps the body we can immediately lessen the amount the stress the body is under. Doing this requires no more thought than remembering to pick up the right deodorant next time you’re at the shops…no fancy techniques, no mind games.

Now am I trying to say that you can cure someone suffering from being stressed out and anxious by changing their deodorant 


Stress and anxiety is a death by 100 cuts, of which deodorant is just one small cut…but if we can make enough small shifts, eliminate enough of these cuts we can eliminate stress with out ever needing to meditate…

But what you’ll find is as you start to reduce stress on the Hardware you have much more bandwidth for software solutions such as meditation, breath work and mind games.

Interested to learn more?

I’ve written en entire book about how to improve your performance after 40 and start your journey to reverse the natural mental & physical decline…click here to grab your FREE copy >>