The Secret to Feeling Calm When Out of Your Depth

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/2d3d2ePetr Čech: https://pod.fo/e/21c565Alex Greenwood: https://pod.fo/e/30cbd0Nick Cox: https://pod.fo/e/138399Alex Honnold: https://pod.fo/e/25ce8e Hosted on Acast. See acast.com/privacy for more information.

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/HPCompDenise 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 mistakesHow acceptance clears the mind and restores decision-makingThe alter-ego effect and why borrowing strength worksWhat resilience really looks like in the moments no one seesHow transitions, at work, at home, or in sport, shape our identityIf 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.

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.

Barry Hearn joins Jake and Damian for a no-nonsense masterclass in ambition, resilience, and the mindset that turned a kid from a council estate into one of the most influential figures in global sport. The legendary Matchroom founder opens up about the work ethic shaped by his formidable mother, the chip on his shoulder that fuelled his rise, and the Christmas Eve moment in 1988 when he stood on the brink of bankruptcy, before one audacious deal changed everything.Across the conversation, Barry lays out his 10 Rules for Life: why “everything is a competition,” how sheer graft can make you look like a genius, why honesty is a superpower, and what it means to be “unbeatable” even when life dents you. He reflects on building empires in snooker, darts, and boxing, the importance of thinking poorly to stay sharp, and the role fire, fun, and relentless optimism have played in his seven decades of success.This is Barry Hearn in full force, funny, fierce, and fiercely honest, offering the timeless laws of success from a man who refuses to be beaten. Hosted on Acast. See acast.com/privacy for more information.

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/HPCompWhat if one word could unlock potential, or shut it down completely?When Rene Meulensteen coached Cristiano Ronaldo at Manchester United, he didn't start with tactics. He started with language. The words he chose made the difference between a player who could score goals and one obsessed with scoring them.In this episode, Damian explores the essential habit that separates good coaching from greatness: mind your language. Discover why Rene never said "change", only "add." Learn how Sir Alex Ferguson's flip chart philosophy shaped United's dominance. And find out how a Roger Federer moment transformed their Champions League campaign.Featuring insights from psychology (the famous Loftus & Palmer study on how words reshape memory), plus behind-the-scenes stories from United's golden era, this episode reveals how elite performers use language to frame reality, lower threat, and spark possibility.Together we explore:Why "change" triggers defensiveness, and what word opens people up insteadHow Ronaldo transformed into a goal-scoring machineFerguson's "if that doesn't work, we gamble" mentalityThe myth of the hairdryer treatment, and what really happened at halftimeRené reminds us that high performance isn’t just built on drills and repetitions, it’s built on the words that shape how people feel, learn, and grow.If you’ve ever wanted to give better feedback, build trust faster, or help someone reach a level they didn’t know they had in them, this conversation with René is worth your time.Listen to the full episode with René Meulensteen: https://pod.fo/e/2bd0c6 Hosted on Acast. See acast.com/privacy for more information.

We welcome back Sir Gareth Southgate to High Performance for his most open and reflective conversation yet. In this episode, Gareth breaks his silence on England’s “almost” era, revealing the fear of failure, pressure of history, and fine margins that have shaped his time as manager. He discusses the burden of expectation, the culture of small daily habits and respect he’s built, and the empathy and vulnerability that define his modern approach to leadership.From handling Wayne Rooney’s retirement to protecting players from public scrutiny, Southgate opens up about the realities of leading under relentless pressure, the evolution of England’s team culture, and what legacy truly means beyond trophies.This is a rare, honest conversation with one of football’s most thoughtful leaders, about resilience, accountability, and what it really takes to lead a nation.🚨 Partners Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now:https://highpfrmc.com/hpp-simba-auBabbel 👉 Learn a new Language and get up to 55% off your subscription at: https://highpfrmc.com/HPP-Babbel-AUVisit Seattle 👉 Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: https://highpfrmc.com/visitseattle-ut-auGemini 👉 Get started and grow your portfolio 📈🚀https://highpfrmc.com/HPP-Gemini-auDon’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: 921817HP 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/foundationHP Corporate Events 👉 Click here to book High Performance Events: https://hppod.co/corporate-eventsExplore offers and discounts through our other partners:https://hppod.co/partners Hosted on Acast. See acast.com/privacy for more information.

Most of us care far too much about what other people think, and it’s holding us back.In this episode, Jake and Damian break down how to free yourself from the need for approval, drawing on powerful insights from Adam Grant, Fernando Alonso, Mat Fraser, Mark Manson, and Paul McKenna. They explore how to filter feedback, value the right opinions, and view criticism as a privilege rather than a burden.From finding joy without seeking validation to praising effort instead of identity, this conversation shows that confidence grows when you listen to the right voices, and stop giving attention to the wrong ones. A practical guide to living with more authenticity, courage, and clarity.Listen to the episodes mentioned:Adam Grant: https://pod.fo/e/1546d4Fernando Alonso: https://pod.fo/e/1e5849Mat Fraser: https://pod.fo/e/158ba0Mark Manson: https://pod.fo/e/15bfe7  Paul McKenna: https://pod.fo/e/2112fb Hosted on Acast. See acast.com/privacy for more information.

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 to be in with a chance of winning: https://hppod.co/HPCompTom Aspinall is one of the most feared heavyweights in the UFC. But behind the power and precision is something far more human: fear. Tom is one of the rare fighters willing to sit down and talk about feeling genuinely scared. He candidly admits that the higher you climb, the more is at stake, and the more the fear grows.He reveals the crucial mental habit he developed: moving past the inner battle, the ‘second fight’ against himself, to harness fear as a force for high performance.In this powerful episode, Tom shares the habits that turn high-pressure panic into laser-sharp focus:Reframe Fear as Fuel: Learn how to direct the adrenaline rush of fear toward opportunity, just like Tom, who tells himself, "This is the moment when I'm at my sharpest".The Golden Rule of Action: Discover the importance of simply showing up and why consistency always beats intensity when building success.The Power of Belief: Tom discusses the pivotal role his father played as his coach and cheerleader, relentlessly believing in him even when he struggled to believe in himself.The Ultimate Commitment: Hear Tom's chilling, yet honest, perspective on the ‘spiritual aspect’ of his sport and the level of commitment required to reach the very top.If you’ve ever felt your stomach drop before a big moment, or wished you knew how to stay steady when it matters most, this conversation with Tom is worth your time.Listen to the full episode with Tom Aspinall: https://pod.fo/e/2d3d2e Hosted on Acast. See acast.com/privacy for more information.

McLaren Racing CEO Zak Brown returns to High Performance to reveal the truth behind McLaren’s remarkable comeback, from financial crisis and public doubt to rebuilding one of Formula One’s most iconic teams.He opens up to Jake and Damian about stepping into chaos, restoring belief through culture and communication, and the power of difficult conversations in transforming leadership. Zak also reflects on his unconventional journey from a rebellious kid in California to leading a global motorsport powerhouse, and why loyalty, trust, and humility remain at the heart of his success.This is an unfiltered conversation about resilience, reinvention, and what it really takes to lead under pressure, proof that true high performance starts with people, not power.🚨 Partners Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now: https://highpfrmc.com/hpp-simba-auVestiaire 👉 Buy and sell preloved menswear now: https://highpfrmc.com/vestiaire-auGemini 👉 transform your small business accounting with faster payments. Get started for free today at: https://highpfrmc.com/hpp-sage-au  Get started and grow your portfolio 📈🚀 https://highpfrmc.com/HPP-Gemini-auDon’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: 921817HP 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-eventsExplore offers and discounts through our other partners:https://hppod.co/partners Hosted on Acast. See acast.com/privacy for more information.

​​England and Harlequins rugby legend Joe Marler opens up like never before, about the moment in 2018 when he hit breaking point, walked out on his family, and believed the world would be better off without him. What follows is an unfiltered journey through mental health, accountability, and rediscovering purpose.Joe reflects on the catalyst for his breakdown, the decision that saved his life, and the teammate’s message that made it all worth sharing. He also reveals what it was like to play under Eddie Jones, the pressure of “Test Match Tuesdays,” and the emotional drive that makes great teams go beyond just winning.Raw, honest, and deeply human, this is Joe Marler finding strength through vulnerability and proving that the bravest thing you can do is ask for help. Hosted on Acast. See acast.com/privacy for more information.