Dr Briffa is renowned for his ability to provide inspiration knowledge and easy-to-apply advice regarding the optimisation of energy, wellbeing and effectiveness.

Presentations may stand alone, or may be employed as part of existing events or programmes including leadership programmes, pre-retirement programmmes or awaydays.

Lecture topic examples:

Diet and Nutrition

Eating for optimal energy and effectiveness

Food provides fuel for the body and brain. In this section, scientific evidence and a wealth of experience are used to reveal how and what to eat in order to optimise energy, effectiveness and sustainability. The information imparted here is ‘evidence-based’, but will also equip participants with practical advice and ‘quick wins’ for effective eating throughout the day.

Insights include:

• How and when to eat to ensure stable levels of energy throughout the day with no ‘mid-afternoon slump’.

• The critical importance of hydration in brain function and mood, and the two keys for ensuring our fluid needs are met with ease.

• How to determine one’s ideal frequency of eating to optimise performance.

• Evidence-based clarity on a range of contentious issues.



Strategies for optimised sleep, wellbeing and performance

To some, sleep can seem like unproductive time. This section will reveal, though, how sleep is crucial for mental functioning, performance and decision-making, as well for maintaining general health and wellbeing.

Each participant will be given an opportunity to gauge how well their own sleep habits are meeting their needs. Simple steps that can be taken to ensure individuals get the quality of sleep required to feel properly restored and revitalised each morning will also be explored.

Insights include:

• The role sleep has in preparing us psychologically and physiologically for optimal performance and wellbeing.

• The common but little-known dietary factors that can wreck sleep quality, and how to solve them with ease.

• Two environmental factors that frequently impair sleep, and how to deal with them easily effectively, wherever we are.

• The sleep strategies that ensure we get the most out of our time in bed, leaving us properly refreshed in the morning.

• Two simple steps for combating insomnia caused by being ‘tired and wired’.



Using intelligent light exposure to boost mental functioning, mood and general health

This section explores the impact of light on functioning of both brain and body. The section examines the role of light in mental functioning and mood, as well as its critical importance in regulating sleep.

Insights include:

• The role of light in sleep, wellbeing and performance.

• The specific type of light required to optimise mood and mental function.

• Why the timing of light is critical to optimising mood, mental energy and sleep.


Activity and Exercise

Being ‘fit for business’ made easy (and time-efficient)

Most people understand that activity and exercise play an important role in health and wellbeing, but can nevertheless struggle to ‘fit it in’. This section is dedicated to providing participants with practical strategies for activities that require relatively small investment in time and effort, but return many times over in terms of their benefits for wellbeing, health and mobility.

Insights include:

• The four big barriers to exercise, and how to surmount them.

• Why walking is a perfectly legitimate form of exercise for maintaining many aspects of health, and a simple motivating tool that helps us ‘step up our activity’.

• The critical importance of resistance exercise, and how to meet our needs here in the comfort of our own homes and with little or no equipment.

• For those already fit and active, the value of ‘high intensity intermittent exercise’ for getting the benefits from exercise in an extremely time-efficient and focused way.


Mind-body Medicine

Harmonising body and mind to boost mood, focus and resourcefulness

Optimal performance depends not only on healthy physiology, but healthy psychology too. How we think can affect our physiology, but new evidence reveals that it works the other way too: our physiology has a direct impact on our brain function and thought processes.

This section explores cutting-edge evidence regarding the role of breathing, sound, ‘heart rate variability’ and ‘coherence’ on mental functioning, performance and resilience.

Insights include:

• The common breathing disorder that can starve the brain of oxygen and increase feelings of stress and anxiety, and how to remedy it with a simple exercise.

• The proven value of music in reducing the stress response and improving performance.

• The sound technology (binaural beats) that helps to create desired mental states.

• The importance of ‘heart rate variability’ in health and wellness, and how to enhance it with simple lifestyle strategies.

• How to foster ‘coherence’ between the brain and heart for optimal mental functioning, performance and resourcefulness.



In an industry populated with individuals with ‘brochure knowledge’ of health and nutrition, Dr John Briffa was a breath of fresh air in giving us an insight into how to improve our health, wellness and vitality.

Ian Bolger


Dr Briffa spoke on diet and general health tips for nearly 3 hours at our conference in Berlin. Against all odds he kept a mixed and demanding audience of around 120 people totally engaged: his energetic and humorous delivery style demands attention. Even more impressively, our delegates walked away buzzing with new ideas about how to improve their health and still refer to the session over a year later – a highly memorable morning.

David Adams

Global Head of Finance & Capital Markets Training Clifford Chance

Dr Briffa delivered an outstanding session to a senior team of over 150 IBM management consultants at our annual vision and strategy event. He more than lived up to his reputation for delivering insightful, thought-provoking and lifestyle-changing health and nutrition advice to senior corporate staff. His rapid, lucid delivery, combined with his deeply-researched insights, made his session the most popular elective session of the day, with many participants talking long after the event about the impact it had made on their lifestyle.

Our most senior executives were particularly energised by his thinking and practical insights and have expressed a keen interest in a follow-up session. Above all, John’s personable warmth and engaging style make him not only a pleasure to listen to, but very easy to work with in shaping the agenda and style of his pitch to suit our audience and programme objectives.

Andi Britt

Partner – Human Capital Management – Learning Solutions, IBM Global Business Services

Delegate feedback

“A talk given by somebody with impeccable qualifications in the subject. The session was very relevant in relation to our role moving forward both personally and commercially”.

“The whole thing wad absolutely excellent. I thought 2 hours was a crazy amount of time to listen to one person non-stop, but it was interesting throughout. A lot of things he said resonated with me and, I’m sure, others.”

“Entertaining with the right mix of evidence-based explanation and simple advice and messages.”

“I found all of the session very interesting and plan to use some of the material to feed back to others in my department.”

‘I found it a really interesting and enjoyable talk. Dr Briffa made it clear that a few simple changes could make a big impact, and I was inspired to follow his suggestions. He presented the issues in a positive way, rather than coming across as negative.”

“I liked the provocative challenge on generally accepted ‘truths’, and the fact that we can achieve better quality of life with some changes in behaviour.”

“Absolutely hit the mark and was delivered in a very engaging manner.”

“The session presented by Dr Briffa was excellent. It contained thought-provoking content and was presented in an interesting manner

“Something fresh, an energy-packed delivery which made us think about things from a new perspective.”