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High Performance

Welcome to High Performance. Through fascinating conversations with remarkable guests, Jake Humphrey and Damian Hughes uncover the secrets behind High Performance and explore how we can all become the best version of ourselves.

We focus on uncovering the learnings from top performers in every field, from sport to entertainment, business, health and wellness.​ No matter where our guests have excelled, they all have first-hand experiences and lessons to share.

On High Performance we find out what non-negotiable behaviours they employed to get them to the top and keep them there.

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Want to get the most from High Performance? Download the new High Performance app for FREE to access every episode, enjoy exclusive documentary and masterclass content. 

You’ll get instant access to insights from the world’s best, will receive daily motivational boosts and can create your own personalised High Performance playlists.

Simply click here or search High Performance in the App store to get started.

 Hosted on Acast. See acast.com/privacy for more information.

The High Performance Podcast

As High Performance wraps up its sixth year, Jake Humphrey, Damian Hughes and producer Will sit down to reflect on the moments, conversations, and lessons that defined 2025. In this special end-of-year episode, they revisit the guests and ideas that resonated most, not just in downloads and views, but in lasting impact.

From the strategic thinking of Ian Graham to the raw honesty of Tom Aspinall and Boris Becker, the year was shaped by stories that went far beyond success. Jake and Damian also reflect on why episodes with Carlos Sainz, Triple H, and Steve Peters struck such a chord, and the moments that stayed with them long after the microphones were switched off.

This episode also looks ahead to what’s next. Drawing on insights from conversations with guests like Alistair Brownlee, Roman Kemp, Heston Blumenthal, Stephanie Romiszewski, Sara Pascoe, and Jonathan Haidt, Jake and Damian reflect on the lessons that mattered most, from mental health and sleep to parenting, performance, and perspective, and what they’re taking forward into the year ahead.

Listen to the episodes mentioned:

Gareth Southgate https://pod.fo/e/358861

Callum Wilson https://pod.fo/e/2da5b0

Tom Aspinall https://pod.fo/e/2d3d2e

Ian Graham https://pod.fo/e/2d2c5b

Callum Nicholas https://pod.fo/e/2ac276

Boris Becker https://pod.fo/e/32edab

Triple H https://pod.fo/e/2c762a

Heston Blumenthal https://pod.fo/e/2aa828

Sara Pascoe https://pod.fo/e/2b7c84

Daniel Dubois https://pod.fo/e/2a90bd

Jonathan Haidt https://pod.fo/e/2a4563

Stephanie Romiszewski https://pod.fo/e/2b5370

Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now: https://highpfrmc.com/hpp-simba-au 

Surfshark 👉 Go to https://highpfrmc.com/HPP_Surfshark_AU or use code HIGHPERFORMANCE at checkout to get 4 extra months of Surfshark VPN!

Gemini 👉 Get started and grow your portfolio 📈🚀 https://highpfrmc.com/HPP-Gemini-au 

Don’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong. Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817

Babbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AU

Visit Seattle 👉 Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: https://highpfrmc.com/visitseattle-ut-au 

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

 Hosted on Acast. See acast.com/privacy for more information.

End of Year Review: Our Most Impactful Conversations & Our Biggest Guest Responds!

World’s leading neuroscientists Dr Tara Swart explains why so many high-functioning people feel exhausted, stressed, and out of balance, even when they’re doing everything “right.” She breaks down the hidden cost of being constantly switched on, how chronic stress rewires the brain, and why late-night scrolling is quietly sabotaging your energy, focus, and health.

Dr Tara also reveals how stress can drive weight gain, particularly around the belly, and why modern lifestyles keep the brain stuck in survival mode. 

From simple micro-habits that move you from fear to joy, to the science behind nature, attention, and human connection, this episode offers practical, science-backed ways to feel calmer, healthier, and more present, starting with just a few minutes a day.

 Hosted on Acast. See acast.com/privacy for more information.

Why Your Brain Feels Overloaded and How to Fix It, with Dr Tara Swart

Win a behind-the-scenes experience at a High Performance record day! Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January to be in with a chance of winning: https://hppod.co/HPComp

Most communication fails for a simple reason: we talk to people the way we want to be talked to.

In this episode, Damian sits down with behavioural expert and Surrounded by Idiots author Thomas Erikson to explore why adaptability, not eloquence, is the habit that defines effective communication. Thomas explains how even highly capable people create unnecessary friction when they rely on their own preferences instead of tuning into the person in front of them.

At the centre of the conversation is self-awareness. Thomas shows how understanding your own behavioural style makes it easier to recognise what others need, whether that’s clarity, reassurance, inspiration, or detail. When that awareness is missing, conversations stall. When it’s present, trust and momentum follow.

In this episode, they discuss:

Why people misinterpret good intentions so often

How different behavioural styles process information and feedback

The cost of assuming others think like you do

Simple ways to adjust your message without losing authenticity

Why asking “How would you like me to go about this?” changes everything

If you work with people, and especially if you lead them, this episode will sharpen how you listen, how you speak, and how you create alignment without unnecessary tension.

 Hosted on Acast. See acast.com/privacy for more information.

Why You Keep Misreading People | Surrounded By Idiots Author

Jacques Villeneuve is a Formula One World Champion, a racing icon, and one of the sport’s most candid, uncompromising thinkers. Known for his fearless honesty and unique path to the top, Jacques brings a perspective shaped by triumph, loss, and a lifelong obsession with competition.

In this episode, Jake sits down with Jacques to explore what truly defines a champion’s mindset, on track and in life. Jacques talks about the pressure of leading a championship, the mental shift required to defend what you’ve earned, and why the fear of losing can be more intense than the hunger to win. He reflects on the evolution of today’s drivers, from Lando Norris stepping into a winning identity to the quiet battles within teams that push a competitor to prove they deserve to lead.

Jacques also opens up about handling criticism in the modern era, developing the thick skin needed to survive public scrutiny, and how adversity shaped his resilience. He dives into the importance of passion, responsibility, and embracing unconventional paths, revealing how lessons from hockey, skiing, and personal tragedy helped forge the champion he became.

This conversation offers deep insights into the psychology of elite performance, the realities behind racing’s brightest moments, and the inner drive required to continually grow, adapt, and compete at the highest level.

Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:

https://highpfrmc.com/hpp-simba-au 

Vestiaire 👉 Buy and sell preloved menswear now: 

Audio link: https://highpfrmc.com/vestiaire-au 

Gemini 👉 Get started and grow your portfolio 📈🚀 

https://highpfrmc.com/HPP-Gemini-au

Don’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong. Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation 

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events 

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Jacques Villeneuve | Papaya Team Politics & Hamilton's Next Chapter (E383)

In football, we often obsess over the goals, the trophies, the star players. But for Dr Ian Graham, the real story sits in the unseen decisions and quiet calculations that shape everything a club becomes.

In this episode, Ian pulls back the curtain on Liverpool’s transformation, revealing how data challenged old assumptions and opened the door to one of the most successful periods in the club’s modern era. From recognising Mo Salah’s potential when others overlooked him to navigating internal battles over recruitment, Ian explains the thinking, the risk, and the conviction behind the signings that changed everything.

With clarity and humility, he reflects on the mistakes, the debates, and the culture that allowed bold choices to thrive, offering a rare look at the work behind Liverpool’s rise and the principles that still guide his approach to the game.

 Hosted on Acast. See acast.com/privacy for more information.

How Liverpool Used Data to Sign Mo Salah, Allison, and Van Dijk | Dr Ian Graham

Win a behind-the-scenes experience at a High Performance record day! Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off and to be in with a chance of winning: https://hppod.co/HPComp

John Legend didn’t set out to become “Legend.” The name found him long before the world did. In this episode Damian is joined by EGOT winner John Legend to explore how a simple nickname evolved into a self-fulfilling prophecy.

Before being a ‘legend’, he was John Stevens, a management consultant working on spreadsheets by day and hustling in studios by night. We explore how a nickname turned into a new identity, and how that identity shaped John’s behaviour, ambition, and artistry. Drawing on research from psychology, from the Proteus Effect to the Batman Effect, we uncover how stepping into a bigger version of ourselves can elevate performance long before results arrive.

In this episode, you will learn:

 • Why adopting a new identity can raise your standards instantly
 • How John used “Legend” as a behavioural challenge, not branding
 • The psychology of alter egos
 • How identity influences confidence, resilience, and creativity
 • Practical ways to choose and step into an identity that helps you perform

This episode is a powerful reminder that names aren’t just labels, they’re scripts. And sometimes the fastest way to grow is to choose a name that demands it.

Listen to the full episode with John Legend: https://pod.fo/e/2dda44

 Hosted on Acast. See acast.com/privacy for more information.

John Legend: Why He Chose an 'Audacious' Name And How It Changed Him

Andy Wilman is the legendary executive producer behind Top Gear and The Grand Tour, the creative force who helped turn a small, ageing motoring show into one of the most-watched programmes on the planet.

In this revealing conversation, Andy sits down with Jake to open up about the chaotic, brilliant, and often bruising journey behind the scenes. From the early days when Top Gear was “held together by accidents,” to the lightning-in-a-bottle chemistry that formed between Clarkson, Hammond and May, Andy explains how a mix of creative instinct, insecurity, and outright stubbornness shaped the show’s rise.

He also discusses the strange alchemy behind iconic ideas like The Stig, the happy mistakes that became formats, and the moments where the team’s success began to run away from them. Andy reflects on the personal cost of building a global juggernaut: the burnout, the pressure of chasing ever-bigger audience numbers, the fear of being “found out,” and the toll it took on his home life and mental health.. 

This episode goes far beyond cars. It’s a conversation about leadership, the dangers of unchecked momentum, the creative magic that comes from imperfection, and the deeper human truth Andy only recognised with hindsight: that success means nothing if you never stop long enough to enjoy it.

Want the exclusive story on the high-stakes Amazon deal that launched The Grand Tour? Watch Andy on 'The Room Where It Happened' with Jake.

Surfshark 👉 Go to https://highpfrmc.com/HPP_Surfshark_AU or use code HIGHPERFORMANCE at checkout to get 4 extra months of Surfshark VPN! 

Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:

https://highpfrmc.com/hpp-simba-au 

Vestiaire Collective 👉: Buy and sell preloved menswear now: https://highpfrmc.com/vestiaire-au 

Babbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AU

Don’t invest unless you’re prepared to lose all the money you invest. This is a high-risk investment and you should not expect to be protected if something goes wrong.

Gemini Intergalactic UK, Ltd is registered with the Financial Conduct Authority, under Firm Reference Number: 921817

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation 

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events 

Explore offers and discounts through our other partners:

https://hppod.co/partners

Andy’s book ‘Mr Wilman’s Motoring Adventure’ is out now and available to purchase - https://hppod.co/mr-wilmans-motoring-adventure-clarkson 

 Hosted on Acast. See acast.com/privacy for more information.

Top Gear Boss On Show's Meteoric Rise, BBC Exit & Clarkson Sacking | Andy Wilman (E382)

We all feel out of our depth, but the real secret is learning to stay calm anyway.

In this episode, Jake and Damian explore a universal human experience, the moments when we feel completely out of our depth, and reveal why calmness, clarity, and growth often begin right there. Drawing on powerful lessons from guests like Tom Aspinall, Petr Čech, Alex Greenwood, Nick Cox, and Alex Honnold, they uncover the mindset shifts that help us stay steady when everything feels uncertain.

They discuss the importance of naming your fears instead of suppressing them, accepting what you can’t control, and breaking big challenges into small, manageable steps. Through stories of athletes and leaders who chose discomfort, built resilience through “micro-dosed” challenge, and repeatedly stepped into the unknown, Jake and Damian show that fear isn’t a sign you’re failing, it’s a sign you’re expanding.

This episode is a reminder that the secret to feeling calm isn’t eliminating fear, but learning to move with it: acknowledge it, act despite it, and trust that confidence grows through action, not certainty.

Listen to the episodes mentioned:

Tom Aspinall: https://pod.fo/e/2d3d2e

Petr Čech: https://pod.fo/e/21c565

Alex Greenwood: https://pod.fo/e/30cbd0

Nick Cox: https://pod.fo/e/138399

Alex Honnold: https://pod.fo/e/25ce8e

 Hosted on Acast. See acast.com/privacy for more information.

The Secret to Feeling Calm When Out of Your Depth

Win a behind-the-scenes experience at a High Performance record day! Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January to be in with a chance of winning: https://hppod.co/HPComp

Denise Lewis knows what it feels like to stand on the biggest stage in the world with everything on the line. But what makes her story remarkable isn’t just the gold medal, it’s the simple habit that helped her win it: the power of a reset.

At the Sydney Olympics, after a shaky high jump that threatened her entire heptathlon, Denise didn’t spiral or cling to the mistake. She walked back to her room, reached for a different pair of shoes, slicked her hair back, and told herself: “You’re not Denise anymore, you’re Astrid.” With that small ritual, she shifted her identity, her energy, and her belief. It wasn’t superstition, it was psychology. Long before researchers named it “enclothed cognition,” Denise was living it: what you put on the outside can transform what you feel on the inside.

In this episode, we explore how Denise turned seven events into seven fresh starts, and how the same principle can help all of us recover faster, perform under pressure and move forward after setbacks. Together, we dig into:

Why symbols and rituals help us reset after mistakes

How acceptance clears the mind and restores decision-making

The alter-ego effect and why borrowing strength works

What resilience really looks like in the moments no one sees

How transitions, at work, at home, or in sport, shape our identity

If you’ve ever struggled to let go of a bad moment, wished for a clean slate, or needed a way to step into the next chapter with confidence, Denise’s story has something powerful to teach.

Listen to the full episode with Denise Lewis: https://pod.fo/e/2c05ac

 Hosted on Acast. See acast.com/privacy for more information.

How Changing Shoes Got Me Gold! Olympic Champion Denise Lewis

We welcome back world-leading gut health expert Tim Spector to unpack the simple, science-backed shifts that can dramatically transform your wellbeing. Tim explains why the gut sits at the centre of immunity, energy, mood, and long-term health, and why modern diets have quietly broken the delicate ecosystem our bodies rely on.

He reveals the overlooked power of fermented foods, the ancient “food alchemy” our ancestors relied on, and why these gut-friendly ferments often outperform common fibre hacks. From busting myths about salt, fats, probiotics, and coffee to explaining the rapid benefits of gut rest and time-restricted eating, Tim offers practical, inclusive steps anyone can take, starting today.

This is a hopeful, transformative conversation that reframes nutrition not as restriction, but as adding diversity, culture, and life back into your food, giving you the single most effective fix to repair your gut and reshape your health.

Surfshark 👉 Go to https://highpfrmc.com/HPP_Surfshark_AU or use code HIGHPERFORMANCE at checkout to get 4 extra months of Surfshark VPN! 

Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:

https://highpfrmc.com/hpp-simba-au 

Vestiaire 👉 Buy and sell preloved menswear now: https://highpfrmc.com/vestiaire-au 

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation 

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events 

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Why Your Gut Controls Your Mood, Energy, and Performance: Prof. Tim Spector (E381)

Mo lost his son, Ali, in a tragic and avoidable surgery. It’s the kind of grief that could break anyone. But instead of shutting down, he turned toward the pain, with honesty, logic, and a question that changed everything: Can we train ourselves to be happy, even after heartbreak?

One insight stood out: the 90-second rule. According to Mo (and backed by neuroscience), our emotions only physically last 90 seconds. What happens after that? That’s on us.

In this episode, we explore how to ride that first emotional wave, how to challenge the stories our brain creates, and how three simple questions can help us shift from reaction to intention.

This isn’t about pretending everything’s okay. It’s about learning how to respond when it isn’t.

If you’ve ever felt hijacked by your emotions, or just wanted a way to move through them with more clarity, this one’s worth your time.

Listen to the full episode with Mo Gawdat: https://pod.fo/e/140b32

Here is more information on the studies referenced: 

1. 90 Second Emotion Rule (Dr. Jill Bolte Taylor, 2006), My Stroke of Insight: A Brain Scientist's Personal Journey

2. Space Between Stimulus and Response (Viktor Frankl, 1946), Man’s Search for Meaning

 Hosted on Acast. See acast.com/privacy for more information.

The 90 Second Habit That Can Change Your Life, with Mo Gawdat

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