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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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What happens if you don’t exercise for 3 years

I’d done no exercise for 3 years….

In that time I’d lost weight and gained back my 6 pack, I hadn’t been ill the entire time, I had loads more energy and I was in a constant good mood.

Wasn’t it supposed to be the other way around?

Lets jump back to a few years before…

When I was training for the Marines I was doing 3 – 5 hours of exercise a DAY.

Circuit classes, jogging, hitting the weights, it was a brutal regime.

I was, in short, ridiculously fit.

I was also constantly ill, grumpy ALL the time, always famished and had no energy for anything else…but hey I was fit, so all was good.

After I left her Majesties Service I naturally let my exercise plan drift a little…well let’s be honest…a lot.

For 3 years I did no formal exercise. Sure I played a bit of sport, did a bit of kiting, walked up and down the beach a LOT chasing students but nothing structured and certainly nothing like the level I’d been doing before.

I expected to get fat, I expected to lose a lot of fitness.

The reverse happened.

  • I lost weight (I’d always had a stubborn bit of puppy fat obscuring my abs which I just couldn’t shift, which just melted away)
  • My moods massively improved. 
  • I didn’t get ill once in the entire 3 years.
  • And when I signed up for a Spartan Race as part of a dare to a friend I found my physical fitness hadn’t degenerated anywhere as near as much as it “should” have.

What was going on?

In medicine there is something called the Minimum Effect Dose for any drug. This is the dose at which this drug gives maximum benefit with minimum side effects.

Once we exceed the MED we are not increasing the benefits of the drug but are increasing the unpleasant and often harmful side effects.

In short ,more is not better.

Now exercise has a MED…and it’s a LOT lower than we think. (I have clients who work out for 15 mins a week and look, feel and perform amazingly!)

Once we exceed the MED we are gaining fewer benefits and massively increasing our chances of injury, DOMS (aching muscles) and overtraining.

If you’re interested to discover how you can exercise less and get bigger benefits by effectively finding your MED for exercise (and a load of other performance enhancing factors) then join our free community. 

Every week in the community I run a free live masterclass where we’ll start building out your own personalised program. 

Click here to join >>


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Keep engaged, productive and healthy whilst you’re working from home.

At this time you must be wondering how you can keep yourself productive, engaged and healthy when working from home (and most likely watching way too much Netflix 😉 )

The sad fact is that for many people these latest developments will lead to a downturn in their health and an increase in waist size as they move less, eat more and lack stimulation and social contact.

But it doesn’t have to be that way.

For some people these next few weeks will be the opportunity they need to turn their life around.

No where else could this be truer than the area of sleep. In the Western world we are chronically sleep deprived and it has a HUGE impact on our daily performance, our health and how much juice we get out of life.

Now suddenly removed from the distractions of late nights at the office or later nights at the bar we finally have the chance to get our heads down and catch up on our full quota of sleep we’ve been missing for so long, BUT…

Many people will emerge from this period actually sleeping worse…

Will develop insomnia or some other awful sleep disorder, which may well impact their lives negatively for many years to come.


Our circadian rhythm, the natural cycle or internal clock within our bodies which tells us when to wake up and be energised and when to be tired and go to sleep is irrevocably linked to sunlight and the day night cycle. 

Being as we are now stuck indoors for most of the day with even less exposure to sunlight than usual the natural receptors which signal our bodies which hormones to release at what time to either wake up us or slow us down are going to struggle to realise when it is day and when it’s night.

This will be compounded by the fact that most peoples natural daily rhythms will shift. A lot of us will lie in bed longer in the morning simply because we’re bored and have very little motivation to get up and get going.

Wake up (and get up) time are huge signallers to our internal clock of what time it is and adjusting it further wrecks our circadian rhythm as another of the largest signallers governing our internal clock is thrown into chaos.

So what can you do?

1) First thing in the morning open your door and just stand in the sunlight (preferably getting some on your skin) for 5 – 15 mins, with your eyes open, without sunglasses or sun cream. That will be enough to set the bodies internal clock and get the right hormones moving at the right time.

2) Make sure you get up at the same time every day. Wake up time is even more important that the time we go to bed. No matter what time you hit the hay, if you keep your wake up time consistent your internal clock will stick more tightly to its natural rhythm much more easily.

Just by following these 2 tips will keep your circadian rhythm set meaning when all this is is over you’ll be a fully rested, totally upgraded version of yourself!

If you’re worried about the effect which being stuck inside, not moving enough and snacking too much is going to have on your waistline I’d invite you to join our free online community “The Pack.” Every week inside The Pack I’ll be showing you how you can lose 20 kilos in 6 weeks without EVER counting calories, points or macros, going hungry or spending hours at the gym, even if you’re stuck inside.

You can check it out here >> (It’s free!)