As Atomic Habits author James Clear reminds us, the person you become is shaped not by one big decision, but by the small choices you make every single day.

In this episode, we revisit our insightful conversation with James as he explores how tiny, consistent actions compound into extraordinary results. He explains how every habit is a vote for the identity you want to build, and why aligning daily behaviours with your values is the surest route to lasting change.

Listen in as James unpacks the science of habit formation, the power of self-awareness, and the simple, repeatable steps that can transform both your performance and your life.

Listen to the full episode: https://pod.fo/e/16868c

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

Some conversations change lives. Others change the way we think about how we have them.

In this episode, I share the lesson I took from Dr. Rahul Jandial, world-renowned brain surgeon, neuroscientist, and author, about the quiet power of the pause.

Rahul has delivered some of the hardest news anyone can hear. And what he’s learned is that it’s not just the words that matter, it’s what happens after them. In those seconds of silence, people begin to process, to find their footing, to summon the courage for what comes next.

It’s a habit we can all use. At work when we’re giving feedback. At home in tough conversations. In moments with friends when they trust us enough to share what’s really going on.

In this episode, we explore:

• How silence builds trust faster than reassurance
• The neuroscience behind giving people space to think
• Why the pause can change the way we lead, comfort, and connect
• How to practice it in your everyday life

If you’ve ever wanted to show up better in the conversations that matter most, this one’s for you.

Here is more information on the studies referenced:

1. Physician–Patient Communication: The Relationship With Malpractice Claims (Wendy Levinson et al., JAMA 1997)
2. How to Stop Saying “Um,” “Ah,” and “You Know” Harvard Business Review

Listen to the full episode with Dr. Rahul Jandial: https://pod.fo/e/251425

Steve Backshall is no stranger to the edge. As a BAFTA-winning naturalist, adventurer, and presenter of Deadly 60, he’s spent his life in some of the world’s most extreme environments, from dense jungles to deep caves. In this raw and gripping episode, Steve opens up about what really happens when you face death head-on.

He takes us through one of his most terrifying moments: being trapped underwater in Bhutan for over four minutes. Steve also dives deep into how the brain shifts gears in life-or-death moments, revealing the strange clarity and focus that can emerge at the edge.

Beyond survival, Steve reflects on why humans are wired to chase risk and adventure. He talks about fear, not just feeling it, but using it, and the powerful difference between facing hard-earned challenges versus easy wins.

This episode explores the razor-thin line between danger and discovery, and what it teaches us about our own minds.

Steve's new podcast That's Just Wild is out now. Amazing animal facts, fascinating science and stories of real-life, wildlife adventures, wherever you get your podcasts.

🚨 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

Alex Greenwood opens up like never before, sharing the moments that shaped her, from missing a high-stakes penalty to becoming a leader who others can lean on. It’s raw, honest, and packed with the kind of self-reflection most people avoid but every top athlete needs.

She talks about sticking to your process when the pressure hits, and how moving abroad changed her not just as a player, but as a person. Alex also doesn’t shy away from the struggles, body image, mental health, and the wake-up call that nearly cost her the game she loves.

This episode is about more than football, it’s about resilience, leadership, and finding your way back to yourself.

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

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:

1. Self-Regulation and Performance in Elite Athletes (Joanne Hudson & Dave Day 2016, Journal of Sport & Exercise Psychology)
2. What Self-Awareness Really Is (and How to Cultivate It), (Dr. Tasha Eurich, Harvard Business Review)
3. Emotion Regulation Choice (Gal Sheppes et al. 2012)
4. Mindset: The New Psychology of Success (Carol Dweck)
5. 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

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

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

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:

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

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