As a performance scientist and applied physiologist, Dr. Steve Ingham has worked with Olympic champions and leading executives, blending physiological science with hands-on coaching to build strategies that sustain peak performance under pressure. His approach is rooted in taking scientific insights and making them work in real-world, high-stakes environments—whether that’s on the track or in the boardroom.
In this episode, Dr. Ingham dives into lessons from his career spanning three decades, from the power of structured rest to the value of staying adaptable even after reaching the top. His insights reveal how athletic principles can help anyone build resilience and sustain long-term success, making this conversation a valuable listen for anyone aiming to perform at their best.
Read on for key takeaways you can apply in your own life, and be sure to watch the full episode to explore the depth of Dr. Ingham’s expertise!
In Dr. Ingham’s Words:
“You’re not fitter after you finish a marathon, you’re very tired… you’re recovering during that period. The body will then put in place new systems, harder, tougher systems that will minimize the disruption if you were to give it the same stimulus.”
Strategic rest is crucial for sustaining growth in both physical and mental performance. During recovery, the body builds strength through adaptations like muscle fortification and nervous system recalibration, getting it ready for tougher tasks down the road. High achievers who treat rest as part of their routine avoid plateaus and enhance their resilience, building a foundation for long-term success. Even in daily routines, taking planned breaks can help individuals recharge and maintain peak energy for important moments.
In Dr. Ingham’s Words:
“Sometimes the best thing that I’ve told an athlete to do is chill the hell out... I’m concerned about your stress hormone response. I want you to invest in a period of time where your hormonal system will rebalance a little bit more.”
Recovery not only rebuilds physical strength but also regulates the mental stress that comes from constant drive. When high achievers stay in “go” mode without downtime, stress hormones remain elevated, which undermines focus and resilience. Taking time for genuine recovery resets these levels, protecting mental clarity and energy over the long term. For ambitious professionals, balancing focus with recovery is essential to sustaining their health and performance.
In Dr. Ingham’s Words:
“People ask a very simple question: when do I need to be at my best? Then, they reverse-engineer the conditions around that to ensure they’re performing at their peak. Just as we would plan and plot a taper for a competition, we also plan and plot nutrition, rest, recovery, and warm-up strategies, preparing and testing each at length.”
Peak performance relies on timing and intentional preparation. Just as athletes plan training, rest, and mental rehearsal to align with competitions, professionals can benefit from structuring their routines around critical moments. For high-stakes presentations or important meetings, this involves planning rest and focus to ensure peak readiness. By following a carefully crafted approach, professionals can reduce stress, sharpen decision-making, and bring clarity to their most important work.
In Dr. Ingham’s Words:
“They’ve crystallized the process that’s got them to that first gold medal… But it’s probably not the thing that’s going to get them there again. And so one of the things that we now try and train… is to get good at learning.”
Past success can sometimes lead high achievers to resist change, relying on familiar methods that may no longer deliver results. Dr. Ingham highlights that staying adaptable and “getting good at learning” are essential to keep evolving, especially as circumstances shift. This lesson applies broadly: for professionals and athletes alike, approaching each goal with a mindset of continual growth enables them to refine strategies and stay competitive, even after reaching the top. One strategy Dr. Ingham suggests to improve is to practice consistent debriefing.
In Dr. Ingham’s Words:
“In sport, in military exploration, you debrief. Because if you don’t, you’re gonna lose next week… Most athletes lose most of the time. So they have to take the lessons out of it.”
In sports and the military, debriefing turns every experience into a learning opportunity, revealing what worked, what didn’t, and why. For professionals, taking time after high-stakes projects or meetings to review outcomes offers similar value, exposing both strengths to build on and weaknesses to address. This habit ensures that successes are repeatable and that setbacks inform future approaches. Beyond identifying specific adjustments, regular debriefing builds a culture of reflection and growth, helping teams and individuals maintain continuous improvement.
Stay in the loop with exclusive content, product updates, and news: