In this second part, Brian continues the conversation with Jaco van Gass, diving into the journey of rebuilding after life-changing injury and what it really takes to reach the top of elite sport.

Jaco shares how he adapted both physically and mentally in the early stages of recovery, and how sport became a vehicle for purpose and progression. From exploring different pathways in adaptive sport to committing fully to cycling, this episode follows the transition from starting again to competing at the highest level.

The conversation also expands beyond sport, covering extreme expeditions including the North Pole and Mount Everest, and the lessons learned around teamwork, trust, and decision-making in high-risk environments. Jaco reflects on the mindset required to perform under pressure, the evolution of his training, and what it took to achieve Paralympic success.

This episode brings the full journey together, from rebuilding identity to performing on the world stage.

Key topics:

• Injury recovery and adaptation
• Transition into adaptive sport
• Extreme expeditions: North Pole and Everest
• Teamwork and leadership in high-risk environments
• Mental toughness and performance mindset
• Journey to Paralympic success

Takeaways:

• Rebuilding starts with small, consistent steps forward
• The right environment and people are key to long-term success
• Trust and teamwork are critical in high-pressure situations
• Performance is built through discipline, not motivation
• Adapting to challenges creates new opportunities for growth

https://www.jacovangass.com/
https://www.instagram.com/jacovangass/

In this powerful first part, Brian sits down with Paralympic gold medallist and former Paratrooper Jaco van Gass to explore the early stages of his journey, from military life to the life-changing moment in Afghanistan that altered everything.

Jaco shares his path into the Paras, the mindset required for military service, and the reality of deployment. He then opens up about the day of the IED explosion, what he remembers, and the immediate aftermath of his injuries.

This episode sets the foundation for an incredible story of resilience, identity, and rebuilding, leading into Part 2, where the journey continues.

Key topics:

• Life in the Paratroopers
• Mindset in high-pressure environments
• The Afghanistan deployment experience
• The IED incident and injuries
• Immediate aftermath and early recovery

Takeaways:

• Life can change in a moment , how you respond defines what comes next
• Mental resilience is built long before it’s tested
• Identity plays a huge role in how we handle adversity
• There is always a starting point for rebuilding

https://www.jacovangass.com/

https://www.instagram.com/jacovangass/

In this solo episode of the No BS Performance Podcast, I break down a real moment from racing where something didn’t feel right and why it turned out to be more serious than just fatigue.

Mid-race, my heart lost rhythm. Not just high effort… but completely out of sync.

This episode is a straight-talking look at:

• What AFib actually is (without the medical jargon)
• How it felt in the middle of a race
• The warning signs most athletes ignore
• Why having the right people around you matters
• And how I’m now adapting my training to stay in control and keep performing

This isn’t about fear, it’s about awareness.

If you’re training hard, racing HYROX, or pushing performance alongside a busy life… this is something you need to understand.

No fluff, no gimmicks, just real performance.

If this episode helps, share it with someone who needs to hear it.

And if you’ve experienced anything similar, drop me a message. I reply within 36 hours.

https://www.instagram.com/brian_stokes_coaching/

Most people wouldn’t even attempt rowing around the UK.

Mike Ellicock did it.

In this episode, we break down what it really takes to push through extreme endurance challenges, from rowing around Britain to chasing marathon records and now stepping into HYROX.

This is a conversation about real performance, not theory.

We get into mindset, resilience, fuelling, and what separates those who keep going from those who stop when it gets tough.

In This Episode

• Rowing around the UK, the planning, execution, and mental resilience
• What it’s really like dealing with tides, weather, and long days alone
• Marathon world record attempt, pacing, fuelling, and lessons learned
• The biggest mistakes endurance athletes are still making
• Why simple training and nutrition principles always win
• Military mindset and how it transfers into performance
• HYROX race breakdown, what went right and what didn’t
• What it’ll take to go sub-60

Resources

https://www.linkedin.com/in/mike-ellicock/

https://plainnumbers.org.uk/

https://www.pegasusround.uk/

If you enjoyed this episode, share it, tag us, and let us know your biggest takeaway.

In this episode of the No BS Podcast, I sit down with Lee Johnston, a former Royal Marines Commando, 3x Winter Olympian, 12-time British Champion, and now international bobsleigh coach working with teams including Trinidad & Tobago.

We break down what it actually takes to perform at the highest level, from mindset under pressure to the discipline required to stay consistent over years, not weeks.

Lee shares lessons from elite sport, the military, and coaching that apply far beyond bobsleigh, whether you're an athlete, a coach, or someone trying to perform better in everyday life.

This is a conversation about resilience, standards, and doing the basics exceptionally well.

• Why the start is everything in bobsleigh (and performance in general)
• How to build real mental resilience under pressure
• The difference between average, good, and elite performers
• Lessons from the Royal Marines mindset applied to sport
• Why discipline and consistency beat motivation every time
• How to overcome setbacks, physically and mentally
• What great coaching actually looks like

Instagram: https://www.instagram.com/backflip_boba/
Facebook: https://www.facebook.com/lee.johnston

British Bobsleigh Team: https://www.britishbobsleigh.co.uk/
Olympic Bobsleigh Info: https://olympics.com/en/olympic-games/beijing-2022
Sports Psychology Basics: https://www.psychologytoday.com/us/basics/sports-psychology
Royal Marines: https://www.royalnavy.mod.uk/our-organisation/the-fighting-arms/royal-marines

One of the most powerful conversations I’ve had, this one goes deep.

Most endurance athletes overlook a crucial factor that can unlock their full potential, yet many get it wrong by overtraining or neglecting personalised data that could prevent burnout.

In this episode, I break down simple, evidence-based strategies to optimise your aerobic engine, improve recovery, and avoid the danger of overtraining, all without overcomplicating your routine.

Discover why VO2 max is just one piece of the puzzle, and how consistent base building, smart interval work, and precise heart rate monitoring can boost your performance.

I share the best heart rate monitors on the market - warning: not all are created equal and reveal why a chest strap often beats a wristwatch for accuracy.

Plus, I dive into how zones like zone 2 are powerful tools, but not magic bullets, emphasising the importance of personalized testing to truly calibrate your training.

We also explore the value of lactate threshold and VO2 max tests, and why investing in proper testing can make your training smarter, not harder. Learn how to leverage this data to prevent overtraining, manage fatigue, and harness metrics like HRV for peak performance.

If you’re racing soon, I'll give you actionable insights on fuelling, tapering, and race-day nutrition, so you perform at your best when it counts.

Perfect for endurance athletes, triathletes, and anyone serious about training smarter, this episode is your guide to building a sustainable, high-performing engine that lasts. If you’re tired of guesswork and want to turn data into results, you’ll want to tune in now.

Why this works: The introduction immediately highlights a common pain point, overtraining and lack of personalised data, sparking curiosity with a promise of practical, evidence-based solutions. The detailed breakdown appeals to serious athletes wanting actionable advice, making it both compelling and informative while fitting within platform constraints.

In this episode of the No BS Performance Podcast, Brian Stokes sits down with women’s strength and fat loss coach Sarah Killeen to discuss how hormonal changes, aging, and lifestyle factors influence performance and body composition for women over 35.

Many women find that what worked in their 20s no longer delivers the same results later in life. In this conversation, Sarah shares practical insights on strength training, nutrition, and recovery, while breaking down the realities of hormones, cycle syncing, and sustainable fat loss.

We also challenge some of the biggest myths in the fitness industry around women’s training and body composition.

In this episode we cover:

• Hormonal changes after 35 and how they affect performance

• Why strength training becomes increasingly important with age

• The biggest myths around fat loss and muscle gain for women

• Protein intake, meal planning, and fuelling properly

• Cycle syncing and how it can influence training

• Stress, inflammation, and recovery

If you're a woman over 35 looking to train smarter — or a coach working with female athletes — this episode offers practical advice without the gimmicks.

Follow @brian_stokes_coaching on Instagram and feel free to reach out with questions. I respond to all messages within 36 hours across all platforms.

Stop exercising. Start training like an athlete.

Sarah Killeen https://www.instagram.com/sculptwithsarahk?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==