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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.

**

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

We’re delighted to welcome back Dr Peter Attia to High Performance, one of the leading voices in modern medicine and longevity. Known for his rigorous, evidence-based approach to health, Peter has built his work around a simple but demanding question: how do we live longer and better?

In this episode, Peter dives deep into what truly drives long-term health. He explains why exercise remains non-negotiable, how strength and cardiovascular fitness underpin independence as we age, and why the new wave of metabolic drugs are changing the conversation around heart health, cognition, and disease, without replacing the need for movement and training.

Peter also shares how he thinks about aging in practical terms, introducing the idea of “backcasting” from later life to guide the choices we make today. He breaks down which supplements actually matter, why he’s sceptical of health fads, and how balance, adaptability, and emotional wellbeing play a bigger role in longevity than most people realise.

Grounded, thoughtful, and highly practical, this episode offers a clear framework for protecting your body, your mind, and your quality of life, now and in the decades to come.

🚨 Partners

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

Incogni 👉 Take your personal data back with Incogni! Use code HIGHPERFORMANCE at the link below and get 60% off an annual plan: https://highpfrmc.com/HPP_Incogni_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

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

World’s #1 Longevity Expert: What Fitness & Diet Should Look Like After 30 | Peter Attia (E385)

This special episode is brought to you in partnership with Fora Space.

Dr. Alex George joins Jake for an open, deeply human conversation about happiness, mental health, and the quiet changes that can transform a life. He challenges the idea that doing more or achieving more will make us happy, explaining why we put happiness on a pedestal while ignoring emotions like sadness, grief, and frustration, even though every emotion has a purpose.

Dr. Alex also speaks honestly about sobriety, social pressure, and why you don’t need to hit rock bottom to rethink your relationship with alcohol. This conversation also explores grief, therapy, ADHD, and the stigma around men expressing emotion. Dr. Alex reflects on learning to sit with difficult feelings rather than escaping them, why walking therapy helped him process loss, and how cultural expectations can silence people until it’s too late. 

This episode offers a powerful, practical episode about choosing awareness over avoidance, and building a healthier relationship with yourself, one step at a time.

Dr Alex's new book "Am I Normal?: Understanding Your Place in a Complex World" is out in January.

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

How Giving Up Alcohol Transformed Everything, with Dr Alex George

Robert Lewandowski is one of the most consistent goal scorers of his generation, a player who has stayed at the very top of world football not just through talent, but through mindset. 

In this episode, Robert sits down with Jake and Damian to explain why he believes mentality counts for more than physical ability, and how players like Cristiano Ronaldo and Lionel Messi have sustained excellence for so long.

From losing his father to being released early on, he describes the moments that forced him to build self-belief, resilience, and an uncompromising work ethic. He also talks about adapting as football evolves, learning from different cultures at Bayern Munich and Barcelona, and why even the modern elite, players like Erling Haaland and Harry Kane, can’t escape the need for constant growth.

Lewandowski explains why he avoids social media, how online judgement impacts younger players, and why protecting mental health is his personal “golden rule.” Drawing on lessons from managers like Jürgen Klopp, Pep Guardiola, Carlo Ancelotti, and Hansi Flick, he shares the core values that have shaped his career: honesty, hard work, and never giving up.

This is a rare insight into what it really takes to perform, adapt, and endure at the highest level, without losing yourself along the way.

🚨 Partners

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

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

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

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

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

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

Robert Lewandowski: What Nobody Sees Behind a World-Class Striker (E384)

Happy New Year! Jake and Damian kick off 2026 by revealing their brand new book MICRO HABITS – a game-changing guide built from five years and 400+ High Performance interviews (Buy your copy here) 

Forget complex systems and thousand-page textbooks. This episode proves that success starts simple. From Jake's 15-minute alarm shift that transformed his mornings, to Ian McGeechan's "world-class basics," to Rob O'Neill's Navy SEAL wisdom about making your bed – the highest performers all share one secret: tiny, consistent behaviours create extraordinary results.

In this special episode, Jake and Damian share an exclusive listen to the audiobook introduction, then discuss why they structured the book around 48 short chapters (one for each week of the year) covering everything from motivation with Keely Hodgkinson to time management with Shane Parrish. Each chapter takes just 3-5 minutes to read but delivers insights that could change how you do everything.

Whether you're looking to transform 2026 or just curious about what makes elite performers tick, this is your starting point.

MICRO HABITS is available now from all major book retailers.

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

Micro Habits: The 5 Minute Changes That Actually Transform Your Life (+ Exclusive Audiobook Preview)

Prof. Steve Peters is one of the most influential minds in performance psychology, best known for The Chimp Paradox and his work with elite athletes, leaders, and organisations around the world. In this episode, Steve breaks down how the mind really works, and why understanding it is the key to unlocking your potential.

The conversation explores self-esteem, core values, and why we so often act against our better intentions, as well as what actually helps us regain control when pressure hits.

Steve also tackles the impact of social media on self-worth, the role of resilience, and how early childhood patterns shape adult habits. 

This is a practical, eye-opening conversation about working with your mind rather than fighting it, and building a healthier, more resilient approach to life.

🚨 Partners

Incogni 👉 Take your personal data back with Incogni! Use code HIGHPERFORMANCE at the link below and get 60% off an annual plan: https://highpfrmc.com/HPP_Incogni_AU 

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

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

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

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

Base 👉 Find the High Performance use case under the customer stories on their website: https://base-mc.com

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

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

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

The Mind Coach Behind Team GB & Ronnie O'Sullivan on Mental Resilience | Prof. Steve Peters

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

This is a conversation about science, philosophy, the meaning of life, and the unfathomable size of the universe. 

Professor Brian Cox is a physicist, known for his astronomy and cosmology series’, including The Universe and Stargazing Live. He has performed on several sell-out arena tours, setting the Guinness World Record for the biggest selling science tour. Before his career in science, at age 18 Brian embarked on a musical career, forming a band with the ex-keyboarder from Thin Lizzy. Brian shares stories of his 5 years as a professional musician; as a keyboard player in the bands Dare and D:Ream. Having achieved in D in Maths A-level, Brian discusses with Jake and Damain how this experience taught him his greatest lesson: the importance of practice.

In this episode, Brian imparts invaluable wisdom on the pursuit of greatness and knowledge, and his belief that “very few people are naturally great”. He shares his secrets on summoning the courage to ask difficult questions and the importance of saying “I don’t know”. They discuss the greatest threat to humanity: human stupidity, and Brian offers insights on creating global cooperation in a world with the power to destroy itself.

Jake, Damian and Brian tackle life's biggest questions, whilst exploring life's more personal subjects: self-doubt, fear and finding confidence.

See Brian on his live tour ‘Horizons’: https://briancoxlive.co.uk/ 

Download The High Performance App by clicking the link below and using the code: HPAPP 

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

Professor Brian Cox on doubt, the universe and the future of humanity (E217)

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