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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.

The High Performance Podcast

There’s a moment in this conversation with 4x Olympic Champion Michael Johnson that stopped me in my tracks. He said, “Success doesn’t care what you believe you deserve.”

That line sums up what this episode is really about, the difference between wishing for results and doing the work required to earn them.

Michael didn’t become one of the most dominant athletes in history by chasing comfort. He became great by facing the hard truth. By asking himself the questions most of us avoid. And then doing something about it.

In this episode, I unpack the habits Michael used throughout his life, from championship seasons to career-ending injuries to the day he was told he might never walk properly again. It’s about discipline, honesty, and doing what it takes, not what feels easy.

We explore:

 • Why the best avoid shortcuts
 • The mindset Michael used to break records
 • How to handle setbacks without denial
 • The power of asking better questions
 • Why doing the uncomfortable thing often leads to growth

This episode is a reminder that high performance doesn’t come from believing you’re ready. It comes from acting like it, even when no one’s watching.

Here is more information on the studies referenced: 

Self-Regulation and Performance in Elite Athletes 1. (Joanne Hudson & Dave Day 2016, Journal of Sport & Exercise Psychology)
What Self-Awareness Really Is (and How to Cultivate It) 2. , (Dr. Tasha Eurich, Harvard Business Review)
Emotion Regulation Choice 3. (Gal Sheppes et al. 2012
)Mindset: The New Psychology of Success 4. (Carol Dweck)
Self-Control and Grit (Angela Duckworth et al. (2020), Personality and Individual Differences)

Listen to the full episode with Michael Johnson: https://pod.fo/e/254ca8

How Brutal Self-Honesty Drives Real Progress, with Michael Johnson

David Coulthard is a 13-time Grand Prix winner and former F1 driver for Williams, McLaren, and Red Bull. Known for his sharp insights and calm exterior, he’s lived through some of the sport’s most intense moments, on and off the track.

In this episode, David opens up about that life-altering day before the Spanish Grand Prix, walking away from wreckage, losing two pilots, and the brutal clarity that followed. He speaks candidly about how that moment stripped away the noise, made him less needy, and more certain about what he wanted from life and racing.

He also shares what it was really like inside McLaren, a team where decisions were fast and pressure was high. He explains how that no-nonsense culture shaped the way he thinks and works.

This episode dives into what it takes to survive in F1, mentally, emotionally, and physically.

🚨 Partners

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

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

David Coulthard: From Senna's Seat to Red Bull's Rise | The Story of My F1 Career (E363)

James Milner is set to feature in his 24th different Premier League season and has the chance to break the appearance record. In this conversation, he reveals what it really takes to stay at the top.

From his decision to not drink alcohol, to the pain of being left out of finals, James shares the mindset and standards that have shaped his legendary career. He explains how he earned the respect of the biggest names in the game, and how he helped build winning cultures at Liverpool and Manchester City.

This is a conversation about more than trophies. James talks about the hard work, personal values, and staying true to yourself, even when it cost him. You’ll hear how James dealt with rejection, how he handled dressing room politics, and why being low-maintenance sometimes worked against him. You’ll also discover how a quiet word in an ice bath can shift a young player’s mindset and why every team needs leaders who hold the line when nobody’s watching.

Whether you lead a team or want to raise your own standards, this episode will show you what lasting excellence really looks like.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

James Milner: The Premier League’s Ultimate Pro on Lasting 22 Years at the Top

We make thousands of decisions every day, but under pressure, those choices become harder, and more important.

When I first came across Dr. Sabrina Cohen-Hatton’s story, what struck me wasn’t just what she’s achieved, it’s how she thinks under pressure.

In this episode, I unpack a habit I took from her years on the frontline of the fire service, one that has helped her make life-or-death decisions and one we can all use in our everyday lives. It’s a habit built not on instinct or speed, but on clarity.

Sabrina taught me that when we freeze under pressure, it’s rarely because we don’t care, it’s because we care so much, we don’t want to get it wrong. 

Whether you’re managing a team, making a personal change, or just trying to feel less overwhelmed in high-stakes situations, this conversation will help you understand how to make better choices under pressure, and why the smartest leaders aren’t the fastest, they’re the most prepared.

We explore:

 • How fear disrupts our thinking
 • Why we freeze in critical moments
 • The power of the pause
 • A decision-making tool you can use today
 • What it means to lead with clarity, not just speed

This one’s for anyone facing the hard calls, and wanting to meet them with confidence.

Here is more information on the studies referenced: 

Stress and cognitive flexibility: The role of the prefrontal cortex 1. , (Arnsten, A.F.T 2009)
Decision Fatigue Exhausts Self-Regulatory Resources 2. , (Baumeister, R.F., Vohs, K.D., et al 1998) 
Stress Promotes Habit-Based Behavior 3. (Schwabe, L., Wolf, O.T, 2009)
The Timing of Stress and Decision-Making 4. (Pabst, S., Brand, M., Wolf, O.T, 2013)

Listen to the full episode with Sabrina Cohen-Hatton: https://pod.fo/e/18cd7c

The Key Habit Firefighters Use To Make Decisions In A Crisis

Ryan Yates is a Premier League midfielder and captain at Nottingham Forest, but his journey started far from the spotlight. From battling for minutes in the National League to walking out at the City Ground as skipper, Ryan’s rise has been built on resilience, hard work, and an unshakable belief in his own potential.

In this episode, Ryan reflects on the mindset that carried him through tough loan spells, positional switches, and the moments he seriously questioned if he was good enough. He shares how daily affirmations and setting bold goals helped shape his path, even when the odds looked stacked against him. 

Ryan also gets real about the value of team culture, why having the right people around you matters more than talent alone, and how supporting each other off the pitch drives success on it. He opens up about leadership, managing emotions, and how adversity has become one of his greatest teachers.

This episode is for anyone chasing a dream, it's about staying grounded, backing yourself, and doing the hard stuff when no one’s watching.

🚨 Partners

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

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

Nottingham Forest Captain Ryan Yates on How Their Europa League Dream Came True (E362)

What if the most valuable people in your team are the ones no one’s paying attention to?

Michael Lewis, author of acclaimed sports book Moneyball, The Big Short, and his new book Who Is Government? The Untold Story of Public Service — joins Jake to explore how data can reveal hidden talent, challenge gut instinct, and reshape the way we build teams.

They discuss:

 • How 
Moneyball • rewrote the rules on spotting overlooked talent
 • Why culture follows winning — not the other way around
 • The myth of instinctive leadership in sport and business
 • And what Lewis learned from inside the Trump administration and Elon Musk’s takeover of the U.S. civil service

This conversation will challenge how you think about performance, power, and the people who keep things moving - quietly, and without credit.

What Moneyball Teaches Us About Finding Undervalued Talent, with Author Michael Lewis

When you think of Alun Wyn Jones, you probably think of leadership, loyalty, and a rugby career built on sheer will. But behind the caps, the tackles, and the intensity, there’s a habit that mattered more than any stat: He built what he believed in, and he protected it like it was his.

In this episode, we go beyond the legend to explore the mindset that made Alun Wyn Jones not just a great player, but a builder of culture. We talk about the IKEA Effect, the psychological principle that says we value what we build, and how Alun embodied that every day, through effort, not ego.

We explore:

 • Why working hard is more than grit, it’s a form of ownership
 • How investing in yourself changes the way you show up
 • What true leadership looks like when no one’s watching
 • Why buy-in is earned through action, not talk
 • The hidden cost of letting others build for you

Whether you’re trying to lead better, show up stronger, or build something that matters, this episode is for you. Because high performance isn’t about flashy moments. It’s about building something worth fighting for.

Listen to the full episode with Alun Wyn Jones: https://pod.fo/e/2b6885

Here is more information on the studies referenced: 

The IKEA Effect (Michael I. Norton, Daniel Mochon, Dan Ariely 2012)

Why You Care More When You Build It Yourself, with Lions' Legend Alun Wyn Jones

Formula One driver Carlos Sainz has always made bold choices, but none bolder than betting on Williams. In this episode, the F1 star opens up about turning down easier options to join a long-term project led by James Vowles, and why trust, people, and honesty mattered more than numbers or hype.

He also addresses the Red Bull rumours head-on, sharing his real thoughts on Max Verstappen, why he never made that call, and the reality of playing second fiddle in a team built around one superstar. It’s not bitterness, it’s clarity.

Beyond the politics and paddock talk, Carlos gets real about the personal price of chasing a championship: the constant obsession, the missed moments, and the challenge of being present when your mind is always in the car.

This episode is a rare look at the mindset behind the helmet, raw, reflective, and deeply human.

🚨 Partners

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

Tide 👉 Free £50? Just spend £100 on your Tide card to get it when you use code HP50: https://highpfrmc.com/tidehp50

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

Carlos Sainz: Inside My Ferrari Exit, Red Bull Rumours and Why I Believe In Williams (E361)

As UEFA Women’s Euro 2025 builds momentum, here is a powerful conversation with England Lionesses head coach Sarina Wiegman, who led the Lionesses to victory at Euro 2022.

In this episode, Sarina shares with Jake and Damian the leadership principles that shaped a Euros-winning team, highlighting the power of connection, clarity, and trust. From her personal grief in the days leading up to EURO 2022 to guiding England to glory, this is a masterclass in calm, values-driven leadership.

Listen in as Sarina reveals the power of clarity, connection, and calm leadership, and offers lessons that reach far beyond the pitch.

Listen to the full episode: https://pod.fo/e/2013d6

Sarina Wiegman: The Leadership Secrets Powering England Lionesses

This episode is all about something we don’t talk about enough in high performance, not just how we deliver, but how we’re remembered. 

When I sat down with Gary Barlow, he talked me through something he calls the Show Graph, a way of shaping emotion and energy through a performance. It’s not about perfection. It’s about creating moments that connect, and leaving people with something that lasts. 

And what struck me most? This habit, refined over decades on stage, isn’t just for concerts. It’s something we can all use, whether you’re leading a meeting, giving a talk, launching a product, or just trying to get through to people in a meaningful way. 

In this episode, we explore:

 • Why people remember moments, not timelines
 • How to open with impact, and close with meaning
 • The emotional architecture behind unforgettable experiences
 • Lessons from the world’s toughest rooms, northern working men’s clubs
 • What leaders, teachers and performers can borrow from a world-class show

Whether you’re leading a room, launching an idea, or giving a talk that matters, this conversation is a guide to crafting moments that last long after the lights go down.

If you’ve ever wanted to communicate in a way that lands, this one’s for you. 

Listen to the full episode with Gary Barlow: https://pod.fo/e/17fc0b

Here is more information on the studies referenced: 

When More Pain Is Preferred to Less: Adding a Better End (Daniel Kahneman, Barbara Fredrickson, Charles Schreiber, Donald Redelmeier 1993)

Broaden-and-Build Theory of Positive Emotions (Barbara Fredrickson 1998)

The 3-Part Method to Hold the Attention of a Room, with Gary Barlow

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.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heights

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

Tom Aspinall: The Fear Every UFC Fighter Hides & Learning To Use It As Fuel (E351)

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