This week we host Bill Lennan who will teach us how to be 40% better! He was a kit who was introverted and had social anxiety.. so Bill built his own toolkit.

As Bills tells his story...

• Friend: How'd you get that role?
• Me: Talking with strangers.
• Friend: What? Talking with strangers is a gateway skill. It enables you to talk with team-mates, stakeholders, leaders, execs, and clients. It also makes interviews way easier.

Let’s get into it

04:50 Bill growing up… and Tim needs to grow up (according to Ben)

06:15 Bill working on cars- Ferraris and more….

07:30 More beautiful car ever made?

Ferraris or Lamborghini?

10:15 Life after playing with supercars

12:00 Introversion and anxiety- Bill’s toolkit

13:45 Everything is a system…. And so understand the mental models

15:00 Dialectical behavioural therapy

20:40 Getting use to discomfort- that is about growth!

22:50 Critical thinking skills- is this unsafe or not. How do you look at scary things?

24:30 The value in physical risk

29:20 Talking AI and software. The future?

33:11 The phones not the problem. It’s the absence of alternatives that is the problem!

34:20 Risks and growing up

36:00 Farming and how rural setting change our focus

38:15 Leaders- system, reps and recipes- ‘latticework’s’. The big models for leadership development

44:15 What is kaizen and why does it work?

46:30 Talking people and performance

52:20 Making tough and unpopular decisions- how to do it if we are overly familiar?

55:50 What’s in Bill’s library

1:00:00 Bill’s Powersong!

External Links

Bill on Linked In

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

Tim and Ben love breathing. Not just for the fact that it keeps them alive (although that is undoubtedly a strong benefit…) but also for the opportunity it gives to tap into the body’s autonomic nervous system and impact its emotional state. In this episode, they speak with Martin McPhilimey – someone who was researching the impacts of breath long before it was cool - and find out how the differences between some popular breathing techniques and when these are best applied.

07:30 Breath as the ‘core of the dynamic interplay’ between mind and body

08:30 Martin’s background – how he got interested in stress, breathing and sleep

10:30 The link between breathing and sleep

15:00 The importance of being a scientist and a practitioner

16:00 How Martin starts with a new client

21:00 The impacts and requirements for oxygen and carbon dioxide within the body

22:00 What is air hunger, why is it so powerful and what triggers it?

28:50 The benefits of increasing our air hunger tolerance

33:20 Using wearables to monitor and improve your breathing

36:15 Martin’s take on the utility and applicability of some of the more popular breathing techniques, including:

37:00 Box (or combat!) breathing…

38:30 …4-7-8 breathing…

40:25 ..and could 4-7-20 be better than 4-7-8?!...

41:00 …the physiological sigh, and…

43:45 Wim Hof or tummo style hyperventilation techniques

47:30 What Brazilian Jiu-Jitsu can teach you about breath

51:00 Tips and trick for increasing our tolerance to air hunger?

54:30 Martin’s business – Performance Through Health

59:15 The Performance Through Health breath science certification

1:01:30 How to incorporate breathing techniques for children

1:04:00 What does Martin do for Martin? (Including his jiu-jitsu practice with Ground Control Jiu-Jitsu)

External Links

Performance Through Health

Martin’s Insta – some great stuff on here, give him a follow

Martin’s LinkedIn

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

Dr Andrew Bengsen talks to us this week about controlling ferals! Animals that is. Andrew has over 15 years’ experience in pest animal management or research and has been with the NSW Department of Primary Industries, Vertebrate Pest Research Unit for a decade.

But also we discuss Andrew’s first career in the military- including serving in Rwanda over the period of the tragic and confronting Kibeyo massacre.

We talk about luck- both good and bad. And perspective.

As well as Andrews ‘role’ (very poor choice of words Tim) in the recent NSW floods, where Andrew’s family home was destroyed by the rising flood waters.

06:00 Andrew’s growing up and not finishing school. Joining the Army

11:45 Operational deployments being rare. Enter Rwanda

15:00 The complexity and challenges of peacekeeping operations

20:24 22 April 1995, the Kibeyo Massacre

24:00 Post Rwanda study … even without finishing school.

27:20 Being a bouncer in Townsville and learnings

34:00 Continuing study and enter into feral research (zoology and tropical ecology). The impact of feral animals and how we control them

47:20 Complexity!

55:00 Talking about the impact of the NSW Floods

1:01:00 The importance of community during the disaster

More on NSW DPI and Andrews Work is here:

https://www.dpi.nsw.gov.au/staff/profiles/andrew-bengsen

https://www.linkedin.com/in/andrew-bengsen-b7913a193/

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

Mitchell Martin- available on Spotify

Ruth Clare, quite rightly, describes herself as a “multi-passionate human who doesn't fit neatly into a box!” Her formal credits include being a TEDx and motivational keynote speaker, award-winning author, embodied speaking coach, performer, mental health and child voice activist, as well as a qualified scientist with demonstrated expertise in authenticity, resilience and change. In this podcast, Ruth speaks with the boys about her traumatic childhood, which she captures in her truly moving memoir Enemy. But more than this, she also speaks about her growth from that point, and what she’s learned about the mind, the body and human interaction along the way.

04:42 Opening with a sobering quote from Ruth’s book

06:45 What was it like to be living as a child under the spectre of domestic violence?

10:30 Why Ruth wrote her book Enemy and what she’s learnt about some of the drivers for her father’s violence

16:30 Did Ruth ever feel safe at home?

20:30 How Ruth has worked to deal with the trauma that she suffered as a child, including focusing on her internal locus of control

27:00 Broaching the issues of PTSD with people who may be suffering…and the potential downsides of ‘trigger warnings’

37:15 Discussions on contemporary treatments for PTSD

47:30 Ruth’s resilience tools

52:20 Ruth’s power song!

External Links

Ruth’s website

Ruth’s Insta

Ruth’s book, Enemy

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

CONTENT WARNING- This episode discusses mental health challenges and suicidal ideations as well as discussing the tragic death of a veteran.

Adam Blum had a troubled start to life, plagued by health issues and enduring a debilitating series of surgical procedures.

His school years were a torture.

Experiencing health and weight issues and diagnosed with ADHD, Adam faced constant bullying. His self-esteem was shattered under the weight of the relentless taunts and physical abuse of his peers. The persistent bullying continued into adulthood and in the workplace. At the age of 22, while suffering from severe depression, Adam decided to take his own life. But one vision and then a phone call changed his destiny.

We discuss forging fortitude, and how, Adam’s life was saved to enable him to become Adam V2.0

Adam lives in the foothills of the Blue Mountains and is currently a firefighter with the NSW Rural Fire Service (RFS). He is the creator and host of a highly successful podcast called True Blue Conversations (Formerly True Blue History).

Adam is the author of ‘Easy Target’ which he hopes will help others build their own inner strength and self-worth.

04:00 Adam talks growing up, health issues and bullying- and its impact

09:10 Adam’s social networks to combat the negativity

12:30 Adams advice now to his high school self

15:05 ‘I’m not a victim’- the mindset

16:30 Adam talks about the catalytic moment that triggered his suicide attempt

26:13 The psychological angle and link to Adam’s weight and physical appearance.

30:55 Losing fingernails in trying to get through repeated obstacles… what else was Adam doing outside the medical and psychological- the positive people

35:15 Happiness and people/ social connections. Where did Adam find his tribe?

39:05 Adam enabled and facilitated his own turn around- & the secret to success

41:50 Silencing the voice in your head…. And creativity

47:25 Creativity and inspiration- and discipline!

48:55 Why write the book?

49:33 Ben and Tim are two -thirds of an author

54:00 Talking about Nick Hill who Tim and Adam both knew

External Links

www.Adamblum.com.au

https://www.bigskypublishing.com.au/adam-blum/

https://www.linkedin.com/in/adam-blum-b49249218/?originalSubdomain=au

https://podcasts.apple.com/au/podcast/true-blue-conversations-podcast/id1508857453

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

Mitchell Martin- song ‘Hope’

On Riana during SAS Australia: “She’s a brilliant human. No bullshit, no ego, she just knuckled down and suffered well on the show” - Dr Dan Pronk

In this episode, Ben and Tim speak to television personality, SAS Australia candidate and all round superstar Riana Crehan- footnote that she is also a fellow West Coast Eagle supporter!

Brought up on a chicken farm Riana spent most of her childhood outdoors and dancing. In 2007 Riana got a work experience role with the V8 Supercars working on their onsite broadcast. The rest is (Supercars) history. She is a journalistic icon on the screens of motor sports in Australia. Married to Will Davison (Dick Johnson Racing Supercar driver), Riana balances work and life (including motherhood)- juggling demanding travel schedules.

You will also have seen Riana when she took part as a contestant on SAS Australia, and she aced it.

And amidst it all Riana manages to also stay fit including through cycling and triathlon.

SHOW NOTES

03:00 On growing up on a chicken farm; dancing and playing sports

08:20 Riana decides to study nursing

09:45 How and where does car racing fit in?!

14:15 Riana the introvert- and talking about how many introverts occupy a ‘stage’

15:20 Leadership roles and natural talent- does it exist?

17:50 How does Riana deal with criticism- particularly social media warriors

22:20 How can one get interested in Supercars? What is it like?

24:40 Tim talks about working with a Supercars Team- athletes and high performance. Riana gives context?

28:20 The narrowing of sporting margins

31:00 Riana talks about her time on SAS Australia

36:10 Talking imposter syndrome… how to take stock of that.

38:50 Talking shared hardshop and team building

42:10 Dr Dan says that Riana knows about ‘suffering well’. Riana responds and gives context on how she suffers well and what got her through the difficult moments

50:30 On motherhood, and the juggling game of life

55:00 Riana’s power song is here

External Links

https://www.rianacrehan.com/about

https://www.instagram.com/rianacrehan/?hl=en

https://www.supercars.com

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

And Enjoy Band – available on Spotify

As a special Anzac Day release, please enjoy our chat with MAJGEN (ret’d) Jake Ellwood. Jake is currently the Chief Executive Officer of the Queensland Reconstruction Authority, a role which puts him at the forefront of reconstruction and resilience within the state, particularly in the face of relentless natural disasters. And he’s definitely the man for the job, having spent a long, distinguished and varied first career within the Army, rising to the rank of Major General. In this episode, Jake talks to the boys about his early days, the highlights of his Army career, his philosophy of leadership and character and what he thinks can make a community resilient.

05:20 Straight out of the gate – why ‘Jake’?!

07:30 Jake’s military background, from a private in the Army Reserve….to a Major General in the fulltime Army (including run-ins with both hosts at various points in his career!)

12:00 From such a long, varied and distinguished career, what are the standout moments?

15:48 Jake’s view on character as an indispensable leadership quality… and the role of ethics within this

27:30 Are ‘kids these days’ less resilient than we used to be back in the day?

32:26 Jake’s current role as the CEO of the Queensland Reconstruction Authority

36:30 What are communities doing well to ensure their resilience against – and during – natural disasters?

42:10 What does Jake do for himself? (Answer: Running!)

45:05 The mental aspects of running – and how to overcome the mental difficulties of running

48:30 Jake on running the 2018 Boston Marathon (renowned as one of the most miserable Bostons ever! Check this out!)

52:44 Jake on Run Army, its beginnings and what it means to him

1:04:20 Jake looking forward to running the 2024 Run Army in a week’s time (postscript – while Jake spoke about doing this race at a casual, enjoyable pace, it turns out his version of ‘casual’ is probably different to most of ours – he came in the top 60 in just over 40 minutes!)

1:10:41 What is Jake’s ‘power song’?

External Links

Run Army

Dr Simon Longstaff, Executive Director of The Ethics Centre

Queensland Reconstruction Authority

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify

This week’s guest is Dr Luana Main, a Senior Lecturer in Applied Sport Science at Deakin University. An athlete herself, Luana’s research focuses on optimizing human performance and, in particular, finding the sweet spot between optimal load and overtraining. She has applied this research in areas including elite sport and the military and talks with Ben and Tim about how we can all apply some of these same concepts in our day-to-day lives.

04:45 Luana’s background – and the third-year uni lecture that sparked her lifelong interest in overtraining syndrome.

07:00 First of all – what is overtraining?!

08:20 There’s a number of biomarkers associated with overtraining, but what are the subjective indications that someone might be overtraining? (PS – based on Luana’s response, there is potential that Tim is overtraining……)

09:30 Are subjective measures of diagnosing overtraining as effective as objective measures?

13:00 How can we get better at the basics, when it comes to lowering our steady state stress load?

14:40 Heart rate variability as a measure of stress

17:00 Discussion on wearables

20:55 What are the non-negotiables when it comes to improving performance? And how exactly do we do these?

25:15 Luana’s work with the military

29:30 The impact of overtraining on cognitive function

33:50 Luana on ‘the good, the bad and the ugly’ of stress

39:00 What areas of research would Luana love to get into next?

41:20 What does Luana do for herself?

External Links

The Stroop Test – give it a go!

Luana’s LinkedIn

Luana’s research and publications

Luana’s work at Deakin University

Contact Us

www.unforgiving60.com

Email us at debrief@unforgiving60.com

Instagram, Twitter: @Unforgiving60

Music …. With thanks to:

The Externals – available on Spotify