Performance That Matters

In this episode, we’re joined by the powerhouse sports dietitian, endurance athlete, and founder of Satiate Nutrition — Hayden James. Hayden’s a jack-of-all-trades when it comes to movement: she runs ultras, climbs rock faces, skis the backcountry, and lifts weights — all while balancing her work as a certified diabetes educator and a private practice dietitian working with endurance athletes. We dive deep into performance nutrition for endurance and mountain athletes, including: Why a high-carb diet is crucial (even if you're a "fat-adapted" fan) The truth about collagen and its role in injury recovery Why Hayden really doesn’t like greens powders (spoiler: heavy metals) The dangers and hype around CGMs (continuous glucose monitors) How to plan race-day fuelling, hydration, and even snacks that won’t freeze on a ski tour DIY performance gel recipes that’ll save you $$$ Heat vs. altitude vs. cold: how conditions change your fuelling and hydration needs And why even the fastest runners can underperform without proper nutrition Hayden also shares personal stories from the trails, training insights for the gruelling Speedgoat 50K, and how she’s balancing climbing goals with ultra-prep. If you're an endurance athlete looking to dial in your nutrition or just want to hear from someone who lives this stuff, this one’s for you. 📌 Learn more about Hayden at 🔗 https://satiatenutrition.com 📸 Instagram: @satiatenutrition If you enjoy this video then follow along with TFD on socials; Instagram https://www.instagram.com/the_fightdietitian/ TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120 🎧 Tune in, take notes, and maybe rethink that $75 greens powder subscription. Chapters: 00:00 - Intro & Hayden’s background in sports nutrition 03:05 - Working with endurance and mountain athletes 06:20 - Collagen: hype vs. reality 10:35 - The truth about greens powders & supplement safety 16:15 - Protein timing & the post-workout "window" 20:40 - Coffee, GI issues & hydration myths 26:10 - Are CGMs helpful for athletes? 31:40 - Carbohydrates and athletic performance 36:25 - The hidden costs of low-carb training 41:00 - Fueling fast friends vs. fueling for performance 45:20 - Climbing, cramping & multi-sport training 49:50 - Nutrition for racing in heat and cold 54:40 - Sweat testing, hydration strategies & salt intake 1:00:15 - Altitude training: what changes at elevation 1:05:05 - Race-day fueling & carb-loading tips 1:10:30 - DIY endurance gels & fueling on a budget 1:14:20 - Final thoughts on performance, mindset & goals 1:17:15 - Conference plug & where to find more info

Unlocking Elite Performance with Dr. Tommy Wood In this episode of Performance That Matters, I sit down with Dr. Tommy Wood — an MD trained at the University of Oxford with a Ph.D. in physiology and neuroscience from the University of Oslo  — to unpack the science behind elite human performance. Dr. Tommy Wood shares his insights from helping Formula 1 drivers maintain focus and performance while driving at 200 miles per hour - touching on brain health, recovery, and why chasing perfection might be killing your progress. We explore the fine balance between performance and longevity, practical takeaways for everyday athletes, and what the latest research actually says about overtraining, sleep, and nutrition.  🧠 About Dr. Tommy Wood: Dr. Wood is a research assistant professor at the University of Washington, with a background in medicine and a PhD in physiology and neuroscience. He works with high-performing individuals helping them push the limits while protecting long-term health. Learn more: https://www.drtommywood.com Instagram: https://www.instagram.com/drtommywood/ If you enjoy this video then follow along with TFD on socials; Instagram https://www.instagram.com/the_fightdietitian/ TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120 00:00 - Intro 02:08 - Who is Dr. Tommy Wood? 05:12 - Working with elite athletes across sports 08:45 - What neuroscience teaches us about performance 14:22 - Stress, recovery, and cognitive fatigue 19:33 - Brain health and long-term performance 26:10 - The myth of perfect training 32:45 - Sleep and overtraining 38:02 - F1 drivers vs. fighters: lessons from both worlds 44:10 - Nutrition and supplementation: what actually matters 49:50 - Longevity vs. short-term performance 55:15 - Tommy's personal routine and mindset 01:01:02 - Rapid-fire: Best advice for athletes 01:04:10 - Final thoughts & where to find Tommy

🎙️ Performance That Matters Podcast | Episode 9 Guest: Lachlan Rowston — Co-founder and owner of Locker Room Gym, and Co-host of The Mind Muscle Project podcast. In this episode, Jordan sits down with Lachlan Rowston to dive into the journey behind building Locker Room, Australia’s most premium group training facility. Lachlan shares what separates Locker Room from the rest — from the philosophy behind elite client experience to the high-performance habits that drive results both in and out of the gym. They chat about leadership, personal discipline, and the systems Lachlan has built to deliver world-class training to high-level professionals. If you're into fitness, business, or just levelling up in life — this one delivers. 👇 FOLLOW LACHLAN ROWSTON 📸 Instagram: https://www.instagram.com/lachyrowston/ 🌐 Website: https://lockeroomgym.com/ 🔗 LinkedIn: https://au.linkedin.com/in/lachlan-rowston-5b30b816a If you enjoy this video then follow along with TFD on socials; Instagram https://www.instagram.com/the_fightdietitian/ TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120 If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com 🔔 Don’t forget to leave us a review, like and follow us so you never miss an episode of Performance That Matters. ⏱️ CHAPTERS 00:00 - Intro 01:04 - Who is Lachlan Rowston? 03:15 - The concept behind Locker Room Gym 07:40 - Creating a high-performance training experience 11:10 - Lessons from growing Creature Fitness 15:20 - Mistakes and challenges in the fitness industry 19:45 - How Locker Room stands out from regular gyms 24:30 - Lachlan’s personal training routine and mindset 28:55 - The power of discipline and structure 32:10 - Advice for coaches and gym owners 36:45 - Building systems that scale 41:00 - Balancing ambition with recovery 45:25 - What high performers do differently 50:10 - Rapid-fire questions 52:50 - Where to find Lachlan Rowston 54:00 - Outro #LachlanRowston #LockerRoomGym #PerformanceThatMatters #TheFightDietitian #FitnessBusiness #MindMuscleProject #GymOwner #Entrepreneurship #Podcast

In this episode of Performance That Matters, host Jordan Sullivan sits down with legendary entrepreneur Mark Bouris to explore the intersection of longevity, performance, and business success. Mark shares the inspiration behind Project 100—his mission to live to 100—and how he optimises his health, mindset, and daily habits to achieve it. They dive into Mark’s journey from building and selling Wizard Home Loans to his lessons on discipline, sacrifice, and resilience. There's something in this episode for everyone, athletes to business owners or anyone striving for peak performance. This episode delivers powerful insights on success, health, and longevity that you can take away and put into practice for your own journey. 🔔 Subscribe, like and share to help the channel and stay up to date with more expert insights on performance, nutrition, and success! Check out what Mark is up to: Instagram: https://www.instagram.com/mark_bouris/?hl=en Podcasts & Projects: https://linktr.ee/mark_bouris?fbclid=PAZXh0bgNhZW0CMTEAAabOK25cqZcEWO_HSbbiUbc8s1d7-NLCPkDxZu2EYETRnaLTUhHWVnKWAAo_aem_Qphpj0WpSvlLWOHzh41rjg If you enjoy this video then follow along with TFD on socials; Instagram https://www.instagram.com/the_fightdietitian/ TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120 If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com

Charles Stull is the Director of Performance Nutrition at the UFC Performance Institute. He has been a huge part of revolutionising modern weight cutting by introducing scientific methods and practices at the highest level. Charles also conducts important research which he makes public through the UFC PI journals and is a Muay Thai fighter himself. In this episode we discuss the latest research from the UFC PI, whether cutting weight is advantageous or not, if it is as dangerous as what people say and what the most up to date methods for making weight safely are. Check out Charles Stull: Instagram: https://www.instagram.com/the_angry_dietitian/?hl=en LinkedIn: https://www.linkedin.com/in/charles-stull-ms-rdn-9b219911a If you enjoy this video then follow along with TFD on socials; Instagram https://www.instagram.com/the_fightdietitian/ TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120 If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com