Performance Intelligence

Creatine is one of the most researched supplements in the world. Yet most people still ask the same question: how much should you actually take?

Precision Medicine Expert, Dr Tom Buckley, explains the simple approach to creatine dosing that can help support strength, training adaptation, and performance.
But just as important as knowing the dose is understanding when creatine might not be appropriate. From specific health considerations to situations like pregnancy, knowing when to avoid or reconsider supplementation matters just as much as knowing how to use it.
This Bite Size breaks down a clear, practical guide to creatine dosing, helping you understand how to get the benefits while being thoughtful about safety.
A quick, practical insight for anyone looking to train, perform, and recover better.
Find Dr Tom here: https://www.linkedin.com/in/tom-buckley-06a76b98/
View the UNSW Study: https://unsworks.unsw.edu.au/entities/publication/5b844872-ad44-4ae1-92e5-3cc33ce7d808
View the Hair Loss Study: https://pubmed.ncbi.nlm.nih.gov/40265319/
Read the study on creatine and cognitive function: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03146-5
Read the creatine articles from the AFR: https://www.afr.com/life-and-luxury/health-and-wellness/the-gym-supplement-now-being-used-to-perform-better-at-work-20250819-p5mo65
And The Guardian: https://www.theguardian.com/wellness/2025/may/15/what-is-creatine-benefits-drawbacks

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/
Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.
Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/
Follow Andrew May: https://www.instagram.com/andrewmay/
Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast
If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Most people start the week reacting. Meetings fill the calendar. Emails dictate the day. And before long, the most important things get squeezed out. But what if your week was designed differently?

Mental Skills and Leadership Coach Andrew May and PQ Operations Lead, Angela Poon, share a simple concept they call the 5 Big Rocks: identifying the five priorities that truly matter and placing them into the week first.
Once those are locked in, everything else fits around them.
It’s a simple shift, but a powerful one. Instead of reacting to the week, you design it. This Bite Size explores why starting with your most important commitments can transform productivity, reduce overwhelm, and create a week that actually reflects what matters most.
www.performanceintelligence.com 

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/
Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.
Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/
Follow Andrew May: https://www.instagram.com/andrewmay/
Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast
If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

You know that quiet thought you have sometimes: I’m capable of more than this. Not more ideas. Not more knowledge. Just… more execution.

That gap between what you know you could do and what you actually do? That’s where most people live. And it’s costing you energy, confidence, results.
Craig Harper has spent decades watching high performers wrestle with this exact tension. The ones who move forward aren’t the most talented - they’re the ones willing to do what others avoid: discomfort, repetition, honest self-reflection.
This is a reset on how you think about effort, potential, and what it really takes to perform - consistently, not occasionally.
If you’re tired of hovering at 60–70% in your work, your health, or your life, this will challenge you in the best way. Because transformation doesn’t live in what you know. It lives in what you’re willing to do.
In this episode Andrew and Harps talk about:
1:30 Why Craig is fascinated by the topic of the performance capacity gap and  Criag’s life path from being a teenager to where he is now.
12:05 Embracing your fear to overcome your limits and recognising your own self awareness to become your best self.
22:30 Craig’s tips to building a better you inside and out and why you can’t just play with theory all your life.
32:00 Understanding your own mind may be the biggest challenge you can face and as Socrates says “the beginning of wisdom is to know thyself”.
42:00 Why Craig feels better in many aspects of his life now than when he was in his 30s and having a lack of confidence in yourself can be crippling.
51:00 What do you say to yourself when you wake up everyday and why Craig doesn’t want everything in his life to be a 10/10.
You can find Craig at his website:https://craigharper.net/
At his Instagram: https://www.instagram.com/craiganthonyharper/
Listen to The You Project:https://podcasts.apple.com/au/podcast/the-you-project/id1342430567

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/
Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.
Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/
Follow Andrew May: https://www.instagram.com/andrewmay/
Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast
If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

Being a head coach can be one of the most exposed leadership roles in sport. Every decision is scrutinised. Every result is judged. And the pressure rarely switches off.
That’s why the relationship between a head coach and the people supporting performance is so critical. Mental performance coach Aaron Walsh and performance strategist Andrew May explain why their first step with any team is aligning with the head coach.
Clear expectations. Honest conversations. A shared understanding of what the mental skills program can actually deliver.
Without that alignment, even the best program can struggle to land.
This Bite Size reveals what those early conversations look like and why respecting the pressure head coaches carry is essential to building trust, influence, and lasting performance change.

You can find Aaron at his LinkedIn: https://rb.gy/xoz5e

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/
Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.
Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/
Follow Andrew May: https://www.instagram.com/andrewmay/
Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast
If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.

When you turn your TV on in the morning, you see a reporter live on air. Calm voice. Clear sentences. Perfect composure. What you don’t see is the environment surrounding it: Breaking news. Conflicting information. A producer counting down in your ear. Millions watching while the story is still unfolding.
For more than 16 years, Ali Piotrowski has operated inside that pressure. Reporting from the Gaza border after the October 7 attacks. Covering Donald Trump’s trials in the United States. Broadcasting through hurricanes, political crises, and breaking global events.

Live television is a performance environment. There is no pause button.
The real skill isn’t avoiding nerves. It’s converting adrenaline into clarity - thinking clearly, recalling facts quickly and staying composed while everything around you moves fast.
Because composure under pressure rarely happens by accident. It’s trained.
In this episode Andrew and Ali discuss:
2:30 How to stay calm and composed on live tv and Ali’s biggest journalist inspirations.
6:35 Ali’s biggest stumbles on camera and getting back on the bike ASAP when you do make a mistake.
12:20 Being authentic is the key to being a good presenter and preparing yourself for the shift into presenting.
16:00 Andrew’s experience working with the ABC News Breakfast Team and why the first few minutes of a presentation are important.
20:30 Taking inspiration from Amelia Adams on being calm and what it looks like when you can feel the calmness slipping away.
23:55 The skills Ali has used to keep on top of her emotions in the moment and some of her daily rituals and routines.
29:50 Living and breathing current events and Ali’s backstory getting into news presenting.
34:15 Be prepared to throw out all your notes and learning to switch between very different news stories.
40:00 You don’t control when news breaks and once you’ve been a correspondent normal life can seem dull at times.
44:30 being resilient when presenting on tough stories and transitioning home from work every day.
48:30 being an athlete gives you a discipline not everyone has and mentoring the next generation of professionals at Channel 9.
52:15 The importance of having a supportive partner when you travel a lot and you can start a conversation with 1 question.
55:20 Growing a better working memory through experience and using the adrenaline rush in breaking news to help bring energy to a segment.
1:00:30 How Andrew is able to get inside an athlete’s head and Ali’s advice to Andrew on how to conduct a better interview.
1:08:00 Pattern interrupting during an interview to change the flow of a conversation and making sure to watch yourself back when recording a presentation.
You can find Ali at her LinkedIn: https://www.linkedin.com/in/alisonpiotrowski/
Or at her Instagram: https://www.instagram.com/alipiotrowski/

Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/
Interested in sharing your story? Email Producer Shannon at [email protected] today with your story and contact details.
Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/
Follow Andrew May: https://www.instagram.com/andrewmay/
Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast
If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests.