The High Performance Podcast

In this episode, we revisit a powerful conversation with Chris Voss, former FBI lead hostage negotiator and bestselling author of Never Split the Difference.In this insightful discussion with Jake and Damian, Chris shares his unique approach to communication, showing how the skills he used in life-or-death negotiations can transform the way we handle everyday conversations. From business meetings to family dynamics, Chris explains why listening more and speaking less can lead to better outcomes in every area of life.Listen in as Chris delivers practical, transformative strategies to help you navigate pressure, connect with others, and negotiate like your life depends on it.

This new Essential Habits series breaks down the key habits behind high performance, one episode at a time. This week's habit is deceptively simple: asking better questions.Philosopher Alain de Botton joins us to explore how a single, uncomfortable question, “How have I annoyed you?” can deepen trust, defuse tension, and create stronger connections in every part of life.Whether it's at home, at work, or with close friends, we often avoid the conversations that would help us grow. Alain shows us a different way, one built on emotional generosity, honest listening, and the courage to be vulnerable.In this episode, we explore:Why awkward questions build trustHow to listen without getting defensiveThe science behind emotional connectionWhat high-performing teams can learn from philosophyThe hidden power of backstories and being 'truly heard'Here is a list of studies referenced in the episode:The Experimental Generation of Interpersonal Closeness. Arthur Aron, Elaine Aron (1997)Understanding the conversation gap: Why employees aren't talking, and what we can do about it (Braverly), referenced in How to Navigate Difficult Conversations with Employees. Harvard Negotiation Project Rejection Really Hurts, published in Science (Oct 2003). University Of California - Los AngelesDaring Greatly by Brené BrownListen to the full episode with Alain De Botton here: https://pod.fo/e/1f5db0

John Legend is a singer, songwriter, and producer known for his soulful voice, emotional depth, and ability to cross genres with ease. With multiple Grammy Awards, an EGOT to his name, and a career that's spanned decades, John has also become a voice for compassion, activism, and vulnerability in the public eye.In this episode, John opens up about some of the most intimate moments of his life, his complicated relationship with his mother, who faced deep struggles after family tragedies, and how that shaped him growing up. He also talks about the heartbreaking experience he and his wife, Chrissy Teigen, went through with the loss of their baby, and how sharing that pain publicly became a way to heal and help others facing similar grief.John also reflects on his once close bond with Kanye West, a friendship that deeply influenced his early music career but has since grown distant. This episode offers a raw and honest exploration of vulnerability, healing, and the strength it takes to navigate life's toughest moments while staying true to yourself.

The voice in your head can either push you forward or hold you back.In this episode, Jake and Damian delve into the powerful impact of self-talk on performance, mindset, and emotional well-being. They explore how the inner dialogue we carry can shape our identity, build resilience, or quietly sabotage our efforts, depending on how we manage it.Revisiting insightful conversations with guests like Denise Lewis, Dr. Steve Peters, Pippa Grange, Aldo Kane, and Tom Daley, Jake and Damian highlight how elite performers consciously train their inner voice just as much as their bodies and they share practical tools for turning your inner critic into a trusted coach.Listen in as they unpack the science and stories behind mastering self-talk, revealing how understanding the voice in your head can be the difference between breaking down or breaking through.Listen to the episodes mentioned:Denise Lewis: https://pod.fo/e/2c05acSteve Peters: https://pod.fo/e/298713Pippa Grange: https://pod.fo/e/10bc10Aldo Kane: https://pod.fo/e/2885c1Tom Daley: https://pod.fo/e/1760c

Sometimes, the most radical thing a leader can do is trust. That's what struck me in my conversation with James Timpson, not just the results he's achieved, but the mindset behind them. James runs a business where people matter more than policies, and where the golden rules aren't about performance metrics, they're about showing up, looking the part, and doing the right thing.In this episode, I dig into the psychology behind what makes James's approach so powerful, from the science of capitalisation to how active, constructive responses can build trust, loyalty, and even generosity. When you lead with belief in people, you don't just change behaviour, you transform lives. If you've ever wondered whether kindness can scale, or if culture really can be your competitive edge, this one might just shift your thinking.Here is a list of studies referenced in the episode:What Do You Do When Things Go Right? The Intrapersonal and Interpersonal Benefits of Sharing Positive Events - Authors: Shelly Gable, Harry Reis, Emily Impett, Evan AsherWill You Be There for Me When Things Go Right? Supportive Responses to Positive Event Disclosures - Authors: Shelly Gable, Gian Gonzaga, Ashley StrachmanAre You Happy for Me? How Sharing Positive Events With OthersProvides Personal and Interpersonal Benefits - Authors: Harry Reis, Shannon Smith, Cheryl Carmichael, Peter CaprarielloListen to the full episode with James Timpson here: https://pod.fo/e/c4dbd

Callum Wilson is a Premier League striker known for his sharp finishing and explosive pace on the pitch; but off it, he has an equally powerful story. Warning: this episode contains themes of suicide and trauma.In this episode, Callum opens up about the darker side of his upbringing, including dealing with suicidal thoughts as a teen and the emotional scars that came with growing up in chaos. He reflects on how football gave him a sense of direction and purpose when everything else felt unstable.He also shares the impact of Eddie Howe, who became a father figure, and how therapy helped him face long-buried trauma. From two ACL injuries to mentoring younger players, Callum reflects on resilience, growth, and staying grounded.This episode dives into mental health, fatherhood, football, and the power of second chances.If you, or someone you know who's struggling - please call Samaritans on 116123 or CALM on 0800 58 58 58.

Today Jake and Damian break down why your habits matter more than you think. Did you know 43% of what you do each day is habit, not conscious choice?That means nearly half your day is lived on autopilot. So where is your autopilot taking you?This episode breaks down:Why tiny daily actions shape your entire identityHow Sam Tomkins, James Clear, and Jo Malone use micro habits to stay sharpHow to journal proof of your progressThe 3 questions to ask yourself before any taskAnd why folding your clothes well might just change your lifeDamian and Jake dig into practical, science-backed tools you can use today to start living more intentionally—and performing at your best without burning out.Plus: The start of Damian's new series on Essential Habits drops Wednesdays in the feed. Make sure you're subscribed so you don't miss out.Listen to the full length episodes referenced in this podcast: Sam Tomkins: https://pod.fo/e/14cdefJo Malone: https://pod.fo/e/bbdc9James Clear: https://pod.fo/e/16868c

There's a certain kind of strength that comes from knowing who you are, even when the world tries to tell you otherwise. That's what stood out in my conversation with Rio Ferdinand. Not just the success, but the mindset behind it: the habit of refusing to be reduced to a single story.Rio's journey is a lesson in identity, drive, and turning fear into fuel. With all the labels the world tries to throw at us, it's not just about ignoring them, it's about choosing your own. From the football pitch to the ballet studio, Rio shows us what it means to challenge assumptions and walk your own path, even when it's uncomfortable.In this episode, I also dig into a powerful psychological study that reveals how quickly our judgments are shaped by context, how one label can change everything we think we see. It's a sobering insight into how easily we box others in… and how often we do it to ourselves.If you've ever questioned the limits placed on you, or wanted to rewrite the script entirely, there's something in this one for you.Here is a list of studies referenced in the episode:Stereotype and Social Class Study. Researchers: John Darley and Paget Gross (1983)The Pygmalion Effect Study. Researchers: Robert Rosenthal and Lenore Jacobson (1968)Name Bias in Psychiatric Diagnosis. Researcher: Dr. Luke BirminghamListen to the full episode with Rio Ferdinand here: https://pod.fo/e/15914

Damon Hill is a former Formula 1 World Champion and one of the most thoughtful voices in motorsport. The son of legendary racer Graham Hill, Damon carved out his own legacy in a sport shaped by speed, risk, and legacy. In this episode, he opens up with a rare mix of honesty and introspection, sharing stories that go far beyond the racetrack.The conversation dives into Damon's memories of Ayrton Senna, not just as a rival, but as a human being. He reflects on Senna's deep sense of duty to Brazil, his kindness off the track, and the emotional shockwave that followed his tragic accident. It's a raw, moving look at what it meant to lose someone who carried so much weight for an entire nation.Damon also gets personal about the influence of his father, Graham Hill. He talks about growing up in the shadow of greatness, navigating grief, and eventually finding his own path in the same high-stakes world. This episode offers a heartfelt exploration of the human side of racing, with Damon sharing honest lessons on family, legacy, and overcoming adversity that will resonate with fans and newcomers alike.Damon Hill's documentary, "Hill" is coming to Sky Documentaries soon. 

This episode of High Performance is in partnership with The Department for Business and Trade (DBT) and The UK Export Academy. In the special episode, Jake Humphrey leads a powerful roundtable conversation exploring the real challenges and rewards of expanding your business internationally.  Featuring voices from the UK Export Academy and a range of inspiring UK entrepreneurs, the episode dives into practical advice, cultural insights, and personal stories from those who've successfully taken their businesses global. The UK Export Academy is a free training program designed to help UK businesses expand into international markets, increasing their reach and profitability by tapping into new overseas customers. If you would like to know anything else about taking your business global, or to sign up to the free UK Export Academy, click the link here: great.gov.uk/campaign-site/globalThis episode features Mark Burkett, Trade Advisor at the UK Export Academy, Raj Theper, Adviser at the UK Export Academy, Laura Ward, founder of EXEAT, Lyndsay Mitcheson, founder of Neo Walk, Saul Parker, co-founder and CEO of The Good Side, and Elizabeth Lamb, Managing Director of The Data Escape Room"

Essential Habits is a new weekly series from High Performance. Hosted by Damian Hughes, each episode breaks down powerful habits from world-class performers and thinkers - so you can apply them in your own life.Here's Damian's take on the first episode, featuring Jo Malone: "Sometimes life moves so fast we forget we even can stop. That's something Jo reminded me of in this episode, the quiet power of pausing and taking stock before charging ahead.Jo's story is a masterclass in resilience and reinvention. With around 6,000 thoughts flying through our minds each day, many of them negative, it's not just about thinking less, but choosing what's worth holding on to. Together, we explore how stopping to organise our thoughts and truly understand our story can turn moments of crisis into turning points.I also unpack a fascinating piece of neuroscience, a study with a less-than-glamorous title, but a powerful message, showing how our brains naturally prioritise rewarding memories. If you've ever wanted to hold on to what matters and let the rest slip away… this one's for you."Here is a list of studies referenced in the episode:The Persistence and Transience of Memory. Authors: Blake A. Richards & Paul W. FranklandEbbinghaus's Forgetting Curve. Author: Hermann EbbinghausDiscovery of 'Thought Worms'. Researchers: Queen's University, CanadaEyewitness Misidentification and Wrongful Convictions. Organisation: Innocence ProjectPost-learning Hippocampal Dynamics Promote Preferential Retention of Rewarding Events. Authors: Matthias J. Gruber, Maureen Ritchey, Shao-Fang Wang, Manoj K. Doss, Charan RanganathWhy We Forget and How to Remember Better. Authors: Andrew E. Budson & Elizabeth A. Kensinger

Tom Aspinall is a top UFC heavyweight known for his speed, skill, and sharp mindset. Hailing from the UK with a strong martial arts background, he's climbed the ranks quickly while staying grounded and brutally honest about the fight game.In this episode, Tom talks about the real fear that comes with stepping into the cage. He opens up about the nerves, the pressure, and what it means to face legends like Jon Jones, and still show up ready to go.He also shares how passion and persistence have shaped his journey. From tough moments to mental preparation, Tom explains how visualizing every step helps him stay focused when it matters most.The episode taps into themes of fear, resilience, and love for the craft, offering a grounded, honest portrait of a fighter chasing greatness.

In this episode, we go inside Liverpool FC's data revolution with Dr. Ian Graham, the mastermind behind the club's groundbreaking use of analytics. Ian reveals how his data-driven insights helped reshape recruitment strategy, most notably identifying Mohamed Salah as a top-tier winger long before he became a global star.He also shares how analytics backed Jurgen Klopp's appointment, supported pivotal transfer decisions like signing Sadio Mane, and overcame internal resistance to modern methods. From Barcelona comebacks to balancing scouting with stats, this is a rare look at the numbers behind Liverpool's rise to the top.Ian's book 'How to Win the Premier League: The Inside Story of Football's Data Revolution' is out now.

Humphrey Ker is a writer, actor, comedian, and now an unexpected figure in the world of football. Best known for his work on shows like The Penny Dreadfuls and Mythic Quest, Humphrey brings a unique mix of humor, heart, and genuine passion to everything he does.In this episode, Humphrey discusses his experiences growing up, including the influence of his traditional family life and how it shaped his emotional outlook. Despite a reserved upbringing, he reveals the profound impact compassion and emotional understanding can have on personal growth and success.Humphrey also delves into the significance of community and connection, particularly through his love of football. He shares what he values most about the teams he supports, not just their wins and losses, but how they bring people together.The episode offers a refreshing look at how passion, humility, and heart can change the way we lead, connect, and even chase our dreams.

Jeremy Renner is an award-winning actor known for his roles in films like The Hurt Locker, The Avengers, and Mayor of Kingstown. Beyond the big screen, he's someone who's faced serious real-life battles and come out stronger, with a powerful story of resilience and healing.In this episode, Jeremy opens up about pushing through the toughest moments of his life. He talks about the importance of facing hardships head-on, finding small emotional milestones, and how "gamifying" his recovery helped him stay motivated.He also shares how vital his support system was, but makes it clear that real recovery had to come from within. His daughter became a huge motivator, and he reflects on how suffering can actually lead to real growth and a deeper connection with others.This episode is all about finding strength through pain, staying grounded, and choosing happiness no matter what.Jeremy Renner's My Next Breath is available in all formats now, published by Simon & Schuster UK.

In this episode, Jake and Damian explore how to handle negative people—at work, at home, and even in your own mind. You'll hear powerful stories from guests like James Blunt, Jessica Ennis-Hill, Adam Grant, and Adrian Newey.They cover:Why negativity spreads and how to protect your mindsetThe difference between destructive critics and helpful truth-tellersPractical ways to stop letting others control your energyHow to know when to quit, walk away, or push backIf you've ever felt drained by someone, or doubted yourself because of criticism - this episode will help you reset your focus and take back control.Listen to the episodes mentioned:James Blunt: https://pod.fo/e/27672dJessica Ennis-Hill: https://pod.fo/e/221118Adam Grant: https://pod.fo/e/1546d4Adrian Newey: https://pod.fo/e/267f99

Owen Hargreaves is a former England international and Champions League-winning midfielder who made his mark at clubs like Bayern Munich and Manchester United. Known for his tactical intelligence and relentless work rate, he's also battled some of the toughest injury setbacks in modern football.In this episode, Owen opens up beyond the pitch, sharing a thoughtful and inspiring look at what shaped him both as a player and a person. He highlights how important it is to push through adversity and not let self-doubt hold you back. Owen also dives into his experiences with criticism, revealing how he learned to handle negativity without letting it define him. He talks about the importance of hard work, staying focused, and not letting external voices influence your self-worth. This episode is packed with insights on overcoming setbacks, learning from failure, and the importance of maintaining strong relationships along the way. 

Oliver Glasner is the current manager of Crystal Palace. He previously lead Eintracht Frankfurt to Europa League glory. With a career rooted in resilience and personal growth, he brings a refreshing perspective on what it means to lead a team and overcome challenges.In this episode, Oliver shares his insights on what it takes to build a successful team, emphasising the importance of trust, respect, and creating an environment where everyone feels valued. With a focus on teamwork and unity, he also delves into how fostering confidence and communication on and off the pitch leads to stronger performance. This episode is all about mindset, growth, and what it really takes to lead, with heart, purpose, and a bit of risk.

Success doesn't always come from talent, it often starts with traits anyone can develop.  In this episode, Jake and Damian explore the underrated qualities that can set you apart, no matter your background. Drawing on insights from Kevin Sinfield, Chris Voss, Jamie Peacock, Clive Woodward and Marcus Wareing, they highlight the power of consistency, communication, discipline, and attitude.  From showing up every day to mastering your mindset, these are the simple, game-changing habits that require zero talent, but make all the difference.Listen to the full episodes of clips featured in this episode:Kevin Sinfield https://pod.fo/e/b899aChris Voss https://pod.fo/e/d5dfbJamie Peacock https://pod.fo/e/14af62Clive Woodward https://pod.fo/e/a7865Marcus Wareing https://pod.fo/e/132116

As the current F1 season heats up with intense competition, we look back at a pivotal moment that changed George Russell's career forever. In a time when his dream of racing in Formula 1 seemed just out of reach, George took a bold step: he wrote a simple email to Mercedes boss Toto Wolff, asking for a chance. What happened next was a game-changer, one that speaks to the power of timing, courage, and creating your own opportunities.Listen in as George reflects on how that email led to a life-changing meeting, and how his story can inspire anyone looking to take a leap of faith in their own journey.

Steve Borthwick is the head coach of England's national rugby team and a former international player known for his no-nonsense approach and deep tactical understanding of the game. In this episode, Steve discusses the philosophy behind his coaching style, focusing on the responsibility coaches have to make the game simple for players. He highlights how the journey to the top, much like climbing a mountain, is a gradual process, with each stage offering new lessons. He also reflects on the essential qualities needed for success, such as bravery, physical courage, and the willingness to fight for every opportunity. The episode touches on how resilience, physical courage, and trust are all non-negotiables, and how great coaching is about simplifying the chaos and letting players shine.

Jake and Damian invite a very special young listener Raffi, and his mum Mel, onto the show to talk about the power of conditions like autism and ADHD and how they can unlock creativity, focus, and drive, traits seen in so many high performers.11 year old Raffi comes prepped with his very own high performance questions for Jake and Damian! Together, they challenge the idea that being different is a drawback, showing instead how it can be a powerful force for change.

Steve Williams is a renowned caddie who worked alongside Tiger Woods, playing a crucial role in some of his most iconic victories. With years of experience in the world of professional golf, Steve gained deep insights into the mental and physical aspects of high-level competition. In this episode, Jake speaks with Steve to dive into the powerful lessons he's learned throughout his career, from his time with Tiger Woods to his personal journey. Steve reveals how setting both big and small goals helped him and Tiger stay driven and focused on their quest for greatness.Steve also opens up about his approach to overcoming mental pressure, explaining how practicing under intense conditions builds the mental toughness needed to perform when it matters most. His perspective on navigating pressure provides valuable insights for athletes and anyone facing challenges in life.This episode offers a candid look at the journey of striving for excellence, whether in sports or personal life and the lessons learned along the way.

Triple H is a legend in the wrestling world, both inside and outside the ring. From dominating as a top WWE superstar to becoming one of the most influential figures behind the scenes, he's seen it all. But beyond the championships and iconic moments, his journey is packed with lessons on leadership, hard work, and personal growth.In this episode, Triple H breaks down what it really takes to succeed, not just in wrestling but in life. He stresses that success isn't just about talent or fame; it's about teamwork, self-improvement, and the willingness to put in the hard work.But it's not all about the grind. Triple H also shares the importance of balance and perspective, reflecting on how his own experiences, including a major health scare, changed the way he sees work and life. He emphasises enjoying the journey, not just chasing the end goal, and why adapting to change is key to staying relevant in any industry.Whether you're chasing a dream, leading a team, or just looking for inspiration, this episode dives deep into the mindset of one of wrestling's greatest minds. 

Step inside the moments that shaped the world's biggest brands in The Room Where It Happened, a brand-new podcast hosted by Jake Humphrey.Each episode sees the guest take us back inside a room and a moment that changed the course of their careers. With unprecedented insight on the pivotal decisions, unexpected turns, and behind-the-scenes moments that propelled companies to global recognition - and the lessons learned along the way from the people who were right in the middle of it all.The Room Where It Happened is your front-row seat to the conversations that shaped history, offering a rare glimpse into the defining moments of top entrepreneurs and industry leaders from brands like Nike, Grenade, HexClad, Five Guys and Deliveroo.New episodes release every Tuesday. Follow the show and watch episodes early on the HP App

Les Ferdinand is a football legend known not only for his impressive career on the pitch but also for his strong values off it. A former striker with a career spanning the Premier League, the Championship, and international football, Les has become a respected figure in both sports and life.In this episode, Les shares his experiences of playing abroad and how adapting to new cultures shaped his career. He opens up about the lessons he learned from setbacks, how he dealt with criticism, and the importance of staying true to his values. Whether it was handling pressure on the pitch or making tough decisions in management, he reflects on the key moments that defined him.  Beyond football, Les discusses the mental challenges athletes face, including self-doubt and imposter syndrome. He talks candidly about his struggles and how he found ways to push through, offering a raw and relatable perspective..  This episode offers an insightful look into the mindset of a footballer who's faced both the highs and lows of the game.

John Obi Mikel is a name that football fans know well. A midfield powerhouse, he built his legacy playing for Chelsea and the Nigerian national team, winning trophies and proving himself on the biggest stages. In this episode, Mikel sits down with Jake and Damian to discuss the struggles he faced, fighting for his place, dealing with criticism, and navigating the ups and downs of a football career. He talks about those tough moments when it felt like the world was against him, and how he found the strength to keep going despite the setbacks.  Beyond personal challenges, Mikel dives into the importance of team dynamics, leadership, and the bonds that keep players united. He shares stories of the unwavering support from teammates like John Terry and how those relationships made all the difference, especially during difficult times.  This episode isn't just about football, it's about perseverance, growth, and the mindset needed to push through adversity. 

Every decision we make shapes our lives, yet many of us struggle to navigate them with confidence. In this episode, Jake and Damian explore the art of decision-making, uncovering the strategies that can help us make better choices, big and small.Revisiting powerful insights from guests like Shane Parrish, Dr. Sabrina Cohen-Hatton, and Steve Peters, they discuss how positioning, accountability, and resilience play a crucial role in decision-making. From understanding the importance of small choices to preparing for worst-case scenarios, they reveal how taking full responsibility can transform the way we approach life's challenges.Listen in as Jake and Damian break down the habits and mindsets that lead to better decisions, proving that with the right tools, anyone can take control of their future.Listen to the episodes mentioned:Dr. Sabrina Cohen-Hatton: https://pod.fo/e/18cd7cProf. Steve Peters: https://pod.fo/e/298713Shane Parrish: https://pod.fo/e/1ff000Nims Purja: https://pod.fo/e/ac5aa

Rob O'Neill is a former Navy SEAL best known for being part of the mission that took down Osama bin Laden. With years of experience in high-stakes operations, he's learned invaluable lessons about leadership, resilience, and the importance of living in the moment. In this episode, Rob shares the mindset that helped him navigate both combat and everyday life. He talks about the power of small wins, how something as simple as making your bed can set the tone for success. He also dives into the importance of learning from others, embracing humility, and staying focused on what truly matters instead of wasting energy on unnecessary worries.  Rob also opens up about personal sacrifices, especially the toll military life takes on family. He reflects on the difference between saying goodnight and saying goodbye to loved ones, emphasising the importance of cherishing every moment. This episode is packed with hard-earned wisdom, practical advice, and powerful reminders to stay resilient, appreciate life, and always answer the phone when your parents call.

Denise Lewis is a former Olympic heptathlete, gold medalist, and now a respected broadcaster and mentor. Known for her resilience both on and off the track, she has continued to evolve beyond her athletic career, embracing new challenges while inspiring others to do the same.  In this episode, Denise opens up about confidence, ageing, and the power of self-investment. She shares why she feels stronger than ever in her 50s and how taking care of herself, physically and mentally, has kept her energised and ready for whatever comes next in her life.  She also reflects on overcoming difficult times, the importance of mindset, and learning how to pivot when life throws obstacles in the way. From parenting to personal growth, Denise emphasises the value of listening, adapting, and taking small steps forward, no matter the situation.  This episode is a powerful reminder to embrace change, trust the process, and surround yourself with people who will uplift and support you. 

The questions we ask ourselves can shape the direction of our lives. In this episode, Jake and Damian reflect on four powerful questions that can help guide you toward a more purposeful and connected life, featuring insights from guests like Dr. Pippa Grange, Aitch, Shaun Wane, and Dr. Rangan Chatterjee.They dive into the importance of coherence and meaning, exploring how understanding your story and the impact of your actions can help you find clarity. They also discuss the need for direction and belonging, with inspiring stories that highlight how resilience and connection shape who we are.Listen as Jake and Damian break down these life-changing questions, showing how small shifts in mindset and deeper connections can lead to a more fulfilled and high performing life.Listen to the episodes mentioned:Dr. Pippa Grange: https://pod.fo/e/10bc10Aitch: https://pod.fo/e/27ae56Shaun Wane: https://pod.fo/e/259c4Dr. Rangan Chatterjee: https://pod.fo/e/29cbd7     

Dr. Sarah Berry is a leading expert in nutrition science, passionate about making healthy eating both accessible and enjoyable. In this episode, Dr. Berry dives into why food should be a source of joy, not stress. She explains how nutrition science is always evolving and why it's important to stay open-minded about new findings. From snacking smartly to optimising fat intake, she shares simple yet effective ways to improve overall health without overcomplicating things.Sarah also sheds light on the growing field of circadian nutrition, how the timing of meals can impact your body's response. Her insights challenge conventional dieting wisdom, focusing on sustainable changes rather than quick fixes.This episode is packed with practical tips, science-backed insights, and a refreshing take on how to build a healthier, more enjoyable way of eating.

René Meulensteen is a highly respected coach best known for his time at Manchester United under Sir Alex Ferguson. Having played a key role in the club's success, he worked closely with some of the biggest names in football, including Cristiano Ronaldo. In this episode, René dives into the culture that made Manchester United so dominant under Ferguson and how it has changed since his departure. He shares fascinating insights on leadership, communication, and the tactical brilliance that set Ferguson apart. René also opens up about his role in shaping Cristiano Ronaldo into a world-class goal scorer. He explains the details behind Ronaldo's transformation, his work ethic, technical improvements, and the mentality shifts that helped him reach new heights. He also discusses the importance of adaptability in coaching and how being too rigid with tactics can limit a team's success.The episode offers insights into leadership and communication, with Rene emphasising how crucial these qualities are for managing top players.

In this episode, we revisit an incredible conversation with Simon Sinek, where he dives into the power of asking "why" and how it can shape our personal and professional lives. Simon shares insightful strategies for connecting better with people, emphasising the importance of vulnerability and honesty, even when talking about personal challenges.Listen is as Simon's wisdom on finding your authentic voice provides invaluable guidance for anyone looking to lead with clarity, purpose and authenticity. In an EXCLUSIVE clip, Simon spent time helping Jake find his 'why'. It is a truly fascinating insight into the process of discovering one's purpose. 

Claire Williams is a name that carries weight in the world of Formula One. As the daughter of legendary team founder Sir Frank Williams, she stepped into the high-pressure role of running the Williams F1 team, leading them through some of their most competitive years in recent history. In this episode, Claire reflects on the highs and lows of her time at Williams, from securing multiple podium finishes to the crushing disappointment of missing pre-season testing. She opens up about the immense pressure of leading an independent F1 team and the lessons she learned from her father about resilience and problem-solving.Beyond the race results, Claire shares the personal side of her journey, managing the team while caring for her father, leaning on key support systems, and eventually stepping away to embrace a new chapter in life. This episode offers an inside look at what it takes to lead in one of the toughest sports in the world, the sacrifices involved, and the personal growth that comes from facing challenges head-on.

The truth isn't always easy to hear, but it's often exactly what we need. In this episode, Jake and Damian dive deep into powerful truths that can transform the way we approach adversity, featuring insights from guests like Ant Middleton, Chris Williamson, Courtney Black, Lucy Easthope, and Gordon Ramsay.They discuss the harsh reality that life isn't always fair, but how we can still rise above it. From accepting life's unfairness to understanding the power of mindset, they uncover why real growth lies in doing the work, valuing others, and taking criticism the right way.Listen as Jake and Damian uncover the wisdom behind these truths, proving that real growth comes from facing reality head-on and embracing the lessons that push us forward.

Sara Pascoe is a comedian, writer, and actor known for her sharp wit and deeply personal storytelling. With a career spanning stand-up, TV, and books, she's built a reputation for blending humor with honest reflections on life, relationships, and self-worth.In this episode, she opens up about her journey, from early struggles with self-doubt to finding confidence in both her career and personal life. Sara also talks about the importance of resilience in comedy, recalling the moments of failure that ultimately reinforced her love for performing.Throughout the conversation, she gets candid about her battle with negative self-talk and the role therapy played in changing her mindset. She also reveals her method for professional growth, keeping a diary of every gig to analyze what worked, what didn't, and how to keep evolving. This episode dives into the highs and lows of creative careers, the power of self-reflection, and the joy of embracing life's imperfections.

Welsh former international rugby union player, Alun Wyn Jones is a name that carries weight in the world of rugby. Known for his relentless work ethic and leadership, he's a man who's given everything to the game.In this episode, Alun dives deep into his journey, sharing insights into his upbringing and how it fueled his drive for success. From his early days of playing multiple sports like sailing, football, and rugby, he highlights the importance of seizing every opportunity that comes his way. Drawing on his experiences with leaders like Paul O'Connell, he discusses how accountability, hard work, and dedication to the team are crucial. Alun also reflects on how his leadership style evolved over time.This episode offers a deeper look into Alun Wyn Jones's philosophy on work ethic, career longevity, and the constant push for personal and professional growth.

Former journalist and political strategist, Andy Coulson, joins Jake and Damian for an insightful conversation about his experiences with public scandal, failure, and personal growth. He opens up about his belief in the usefulness of failure and how it can be a catalyst for positive change, even when it's difficult to see in the moment.In this episode, Andy reflects on how failure reshapes your life, relationships, and perspective. He also shares the powerful lessons he's learned from navigating public scrutiny and personal challenges, offering advice on how to appreciate what really matters in life, even before a crisis hits.Through his story, this episode explores the importance of gratitude, self-reflection, and the need to find peace amid chaos.Andy is the host of podcast 'Crisis, What Crisis?'

Stephanie Romiszewski is a leading Sleep Physiologist, entrepreneur, and media expert dedicated to transforming how we think about sleep. With her extensive knowledge, she offers a fresh perspective on why sleep is more than just a nightly ritual.In this episode, Stephanie dives into the science of sleep, touching on the crucial mechanisms that influence how we rest. She challenges the conventional focus on evening routines, advocating instead for a consistent wake-up time and a better understanding of our body's internal rhythms.She also reveals the small but powerful adjustments that can have a significant impact on our sleep patterns, showing how a consistent start to our day might be the key to a better rest. This episode offers listeners a new way to think about sleep, emphasising quality over quantity. If you've been struggling with sleep, this conversation provides subtle insights into improving your rest, without relying on supplements or overcomplicating your routine.

Noel Fitzpatrick is a groundbreaking veterinary surgeon known for his pioneering work and compassionate approach to animal care. With a deep passion for healing and a remarkable ability to connect with both animals and their owners, he has built a reputation as one of the most innovative figures in veterinary medicine.In this episode, Noel opens up about the power of vulnerability and the unexpected freedom that comes from embracing life's deepest struggles. He reflects on personal loss, the lessons hidden in failure, and the strength that comes from honesty. Through his own experiences, he reveals how setbacks can serve as the foundation for success and why fear of failure should never stand in the way of ambition. Noel also speaks about his relentless pursuit to push the boundaries of veterinary medicine, particularly in treating pets with cancer.This episode is more than just a conversation, it's an invitation to reflect on love, loss, and what it truly means to persevere. 

Introducing Gold Minds, a brand-new podcast hosted by Olympic legend Jessica Ennis-Hill. Join Jess as she sits down with world-class performers from sport, entertainment, and beyond, exploring the highs and lows of their extraordinary careers.  Through personal photos and cherished mementos, Jess and her guests dives into the defining moments of their lives, uncovering the hidden struggles and remarkable triumphs that paved their paths to success.  Each episode dissects three key phases: the buildup, the golden moment itself, and the aftermath.  From overcoming adversity to navigating life after achieving peak performance, Gold Minds offers a deeply inspiring look at the resilience and determination behind incredible achievements. Follow the show here on Apple podcast: https://hppod.co/4aSd4Ar Follow the show here on Spotify: https://hppod.co/4aNXpCa 

As the F1 world gears up for the next thrilling race weekend, we revisit an insightful conversation with James Vowles, former Mercedes-AMG Petronas Motorsport Strategy Director and current Williams Team Principal. Having worked closely with Lewis Hamilton for over a decade, James provides a rare perspective on the mindset and skill set that have made Lewis one of the greatest. Drawing from his extensive experience in the sport, James also shares what it takes to manage the expectations and pressures of legendary drivers like Hamilton and Michael Schumacher, what separates the best from the rest, and how he transformed his passion for motorsport into a remarkable career at the pinnacle of racing.Listen in for a fascinating deep dive into the mind of one of F1's most experienced and respected figures.

Ben Fogle is an adventurer, TV presenter, and author who has explored some of the most remote corners of the world. From navigating the wilderness to facing the challenges of mental health, Ben's experiences have shaped him into someone who values both physical and mental resilience.In this episode, Jake and Damian chat with Ben about his mental breakdown in 2023 and the journey to recovery. He opens up about how it impacted him and the lessons he's learned in managing work-life balance, knowing when to say no, and asking for help when needed.Ben also talks about the power of embracing solitude and how spending time alone, whether indoors or in nature, can be incredibly healing. Drawing from his travels to diverse countries, he reflects on valuable life lessons we could be adopting from different cultures, and how these observations could enrich our own lives.This episode offers a deep dive into mental well-being, the importance of adventure, and the simple, yet powerful, practice of self-reflection.

Men's mental health remains a critical issue, and despite progress in raising awareness, many men still struggle to open up. In this episode, Jake and Damian explore the ongoing challenges men face in discussing their mental well-being.They revisit powerful conversations with inspiring guests like Jordan Henderson and Sir Keir Starmer, who openly share their struggles. Together, they discuss the deep-rooted societal pressures that encourage stoicism, the lasting impact of childhood conditioning, and the damaging myth that vulnerability is a weakness.Listen in as Jake and Damian highlight the importance of asking deeper questions and fostering safe spaces where men can express their emotions, proving that true strength lies in vulnerability.Listen to the episodes featured in this: Danny Gray - https://pod.fo/e/145c8aSir Keir Starmer - https://pod.fo/e/16f84aJordan Henderson - https://pod.fo/e/166b5aDon't forget to send your questions and stories to hpteam@highperformancegroup.co.uk for a chance to be featured in future episodes!

Gary Stevenson is a British economist who made his name as a trader predicting the 2008 financial crash. But instead of staying in the world of high finance, he walked away to expose the deep flaws in the system that keeps wealth in the hands of a few while leaving most people struggling.In this episode, Jake and Damian sit down with Gary to break down the rising poverty crisis and how the economic system is designed to benefit the wealthy while keeping everyone else stuck. He explains why working harder isn't the solution and how the financial rules are set up to make it nearly impossible for most people to get ahead.Gary also dives into the impact of major political shifts, including what Donald Trump's return to power could mean for everyday people. He shares insights on the economic changes coming in the next 12 months that could directly affect the money in our pockets, and why young people need to rethink how they approach success in today's economy.Through his own experiences in banking and his personal battles with mental health, Gary offers a raw and honest look at the cost of understanding the truth.

Alistair Brownlee is a two-time Olympic gold medalist and one of the most respected triathletes in the world. Known for his relentless work ethic and exceptional performances, Alistair's journey in sport is rooted in his upbringing in Yorkshire, where hard work and determination were key values that pushed him to the top of elite competition.In this episode, Damian speaks with Alistair about his decision to step away from elite sport and what led to that moment. He reflects on his early years, the influence of his environment, and the relentless training that shaped his career. Alistair also shares insights into the mental and physical challenges athletes face, including a painful moment during the 2010 World Triathlon Series. He dives into the overlap between physical endurance and mental resilience, offering advice to those facing tough decisions about their future.This episode explores hard work, belief, and the crossroads of life, offering valuable lessons from one of the best athletes.

Change happens to all of us, but it isn't always easy. In this episode, Jake and Damian dive into why we struggle with change and how we can approach it differently. They explore the common pitfalls of poorly executed change and the power of long-term, sustainable transformation.Drawing from their book and conversations with inspiring guests like Susie Ma, Alex Scott, Nims Purja, Mel Robbins, and John McAvoy, they break down the five key stages of impactful change. From discovering a deeper purpose to taking the leap, pushing through challenges, building momentum, and ultimately reflecting on growth, they share invaluable insights to help you navigate your own journey.Listen in as Jake and Damian unpack the art of transformation, offering practical steps to help you embrace change with confidence. Plus, don't forget to send your questions to hpteam@highperformancegroup.co.uk for a chance to be featured in upcoming episodes!Get the new paperback release of How to Change Your Life by Jake and Damian: https://hppod.co/how-to-change-your-lifeListen to the episodes mentioned:Susie Ma: https://pod.fo/e/bf09eAlex Scott: https://pod.fo/e/14421cNims Purja: https://pod.fo/e/ac5aaMel Robbins: https://pod.fo/e/ed46fJohn McAvoy: https://pod.fo/e/f0815

Calum Nicholas is a key figure in the world of Formula 1, working as a senior mechanic for Red Bull Racing. With years of experience in the sport, he's been at the heart of some of the most intense moments in recent F1 history, playing a crucial role in shaping championship-winning moments.In this episode, Jake talks with Calum about what makes Max Verstappen such a rare talent and how Red Bull recognised his potential long before he became a world champion. Calum shares what it's like working with Max, the dedication he brings to his craft, and the culture within Red Bull that keeps them at the top.He also takes a deep dive into the unforgettable 2021 season, reflecting on the pressures, the mental battles, and the rollercoaster ride that led to Red Bull reclaiming the title. From rebuilding behind the scenes to dealing with self-doubt, Calum gives a rare glimpse into the realities of competing at the highest level.Beyond the racing world, Calum touches on diversity in motorsport, the legacy of Lewis Hamilton, and offers valuable advice for anyone dreaming of a career in F1, no matter their background.Life in the Pitlane: My Journey to the Heart of F1 by Calum Nicholas is now available for pre-order in hardback, audio, and eBook: https://geni.us/LifeInThePitlane

Heston Blumenthal is a world-renowned chef, innovator, and the creative force behind The Fat Duck, one of the most celebrated restaurants in the world. Known for his imaginative approach to food, Heston is also an artist who views cooking as an opportunity to tell stories and spark emotions.In this episode, Jake sits down with Heston to explore the intersection of mental health and creativity. Heston opens up about his experiences being diagnosed with Bipolar Disorder and ADHD, revealing how these conditions have impacted his body, mind, and creative process over the years. He reflects on whether his neurodivergence plays a massive role in his obsessive passion for perfecting every element of his creations. Heston also dives into his creative process, offering a rare glimpse into how he crafts his signature dishes. Together with Jake, they discuss the importance of fostering deeper conversations about Bipolar Disorder within society and the lessons we can all learn about embracing our unique challenges.This episode offers an honest look at creativity, mental health, and what it means to stay inspired as an artist.