Better Under Pressure

By Sara Milne Rowe

In a world that’s becoming more complex and uncertain, learning how to channel pressure in a healthy way to turn it into a force for good is vital. How we deal with pressure in our personal and profes... more

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FAQs about Better Under Pressure:

How many episodes does Better Under Pressure have?

The podcast currently has 68 episodes available.

Better Under Pressure episodes:

February 27, 2025 Claire Danson - The pressure of "What's Next?” - Turning Life's Corners into New Directions
This episode of BUP is special: In the summer of 2019 Claire Danson, European Triathlon Champion collided with a tractor while she was out training, her future instantly transformed from professional triathlete to life in a wheelchair. As performance coaches, at Coaching Impact we work with many athletes and leaders in the sector, but my conversation with Claire goes down as one of the most inspiring I’ve had on this podcast. Claire’s story of resilience and reinvention as a para-athlete offers profound insights into our relationship with pressure. Do listen, Claire is deeply inspiring and is full of practical tips to apply whatever pressure you might be under.
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1h 8min
January 23, 2025 Richard Medcalf - Choose how your Past ignites your Present
How was Richard’s relationship with business pressure shaped by his relationship with his mentally and physically disabled sister.

What can we learn from that kind of family tie?

Richard Medcalf found himself on a relatively smooth academic path through school and university before becoming the youngest ever partner at a top strategy firm. After over a decade in an elite strategic team at tech giant Cisco, he took the strategic decision to found Xquadrant and set himself the mission of helping the world’s top CEOs and entrepreneurs become world-changing forces for good. Over 25 years of strategic knowhow have made him excellently placed to write his book, “Making TIME for Strategy” and I’m delighted that today he is Making TIME for us.
In our conversation we discuss what his life with his sister taught him, how much he values bringing humour into business and thankfully he won’t be sharing his Freddie mercury impression!

Outline 📍
00:00 Intro
03:07 When do you first remember the feeling of pressure?
05:59 Understanding when pressure boosts performance & when it becomes counterproductive
07:40 Using metrics and measurement to track progress & manage pressure
11:06 Shifting from metrics to broader progress while managing the pressure of numbers
16:05 Building the discipline to focus on energising stories under pressure
19:36 Redirecting focus from gaps to recognising achievements & their impact
20:57 Insight 1: Lessons learned
23:12 Leadership's emotional rollercoaster and the practice of reigniting vision & purpose
28:36 What’s the worst pressure you've faced and how you managed it
34:48 What 2 things would you pay forward to others wanting to be Better Under Pressure?
36:42 Using pressure as a constructive force to energise and elevate performance
41:27 Outro
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43min
December 06, 2024 #56 - Rosie Wild - Get Excited by Things You’ll Probably Fail At
Today’s episode is a fascinating conversation with a remarkable woman: Major Rosie Wild. Rosie is a British Army Officer and Professional Athlete who, following major injuries and a knee operation, went on to win the Sword of Honour at Sandhurst—the first woman to do so since men and women were integrated into the same platoons.
In 2020, Rosie became the first woman in history to pass the Pre-Parachute Selection Course (P Company), qualifying to serve in the airborne forces at 16 Air Assault Brigade, where she deployed on numerous operations, including the evacuation of personnel from Kabul.
Rosie is an accomplished and competitive triathlete. After she came 15th in the London Marathon and 2nd at Ironman Copenhagen, the British Army began supporting her in training and racing as a Professional Triathlete. In September 2024, Rosie competed in the Ironman World Championships, where, out of a field of almost 1,400, she placed 30th.
In our conversation, Rosie shares:
- Why she isn’t lit up by goals
- How she uses complacency
- And why winning has become all about being willing to lose.

Outline 📍
00:00 Intro
02:28 Are you a pressure seeker?
04:47 Taking a year out to train with elite athletes
08:46 Overcoming the fear of big challenges and seizing opportunities
14:47 Defining success and understanding how it's measured
17:55 Turning pressure into an energising force through daily practices
22:20 Insight 1: Lessons learned
25:20 What is it like to be a woman in the army in terms of pressure?
33:45 Building internal belief and reducing reliance on external validation under pressure
39:36 Insight 2: Lessons learned
41:06 Bridging the gap between excellence and genius by embracing risk
50:35 Prioritising rest, recovery, and nutrition to handle pressure and perform at your best
54:50 What 2 pieces of advice would you pass forward to be better under pressure?
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1h 2min
November 21, 2024 #55 - Dr Mindy Lane - Walking Into the Unknown
Today I’m talking to Dr. Mindy Lane, a sub-specialist surgeon in the United States with 25 years of experience. Her understanding of how to thrive under high-stakes pressure in the operating room has enabled Mindy to also become an accomplished EK-WESS-TREE-UN.
In the OR, she was able to lead her team with steady hands and a clear mind to save lives. In the dressage arena, she harnessed the pressure—and her horse, Fjurie—to achieve the highest levels in national competitions. As Mindy says, the principles of calm, control, and precision apply in both hospital and horse riding.
She now specialises in bridging the gap between industry and medicine. Her goal is to make a significant impact on global health through innovative solutions.
Whether it’s in the operating theatre, the arena, or the boardroom, Mindy believes that being "better under pressure" isn’t just a skill—it’s a way of life.

In our conversation, Mindy shares:
- When a winning strategy doesn’t work anymore
- How a data-driven scientist deals with gut instinct
- And what happened when she saw in her daughter a side of herself she didn’t like

Outline 📍
00:00 Intro
02:43 Pressure in an operating theatre
04:04 Managing stress & dialing down your mind in high-pressure situations
06:55 Exploring the current chapter of Mindy’s journey
10:30 Recognising when positive pressure becomes depleting and knowing when to step back
12:35 When unfulfilled values turn pressure from a motivator to a burden
13:52 The moment that made you say, 'That's enough'
17:17 Insight 1: Lessons learned
19:28 Exploring masculine energy & its impact on female leadership in male-dominated systems
25:26 What lessons are you teaching your daughter to navigate pressures in the system?
27:16 How do you feel about the medical profession now?
33:21 Aiming to be a new model for female doctors in masculine environments
36:59 Navigating the pressure of transitioning away from a career into the unknown
42:15 Insight 2: Lessons learned
43:53 Nurturing yourself through the pressure of stepping into uncertainty
48:07 Building a support system for stepping away from your job
51:04 What 2 things would you pay forward to others wanting to be Better Under Pressure?
54:52 Recognising the tipping point between positive and negative pressure
57:57 Outro
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59min
November 07, 2024 #54 - John Amaechi - What’s core to Sustainable High Performance?
Today I’m talking to Professor John Amaechi CBE, an organisational psychologist and founder of APS Intelligence, where he is the Leadership Transformation expert.
His book, The Promises of Giants, was a New York Times and Sunday Times bestseller, in which he draws on his early life in Stockport, his rise to becoming the one of the first Britons to play professional basketball in the NBA and his career since – working with organisations to build authentic and ethical cultures.
John is Professor of Leadership at the University of Exeter Business School, a non-exec director of a FTSE 250 company, and in 2023, received the Sport Industry’s Integrity & Impact Award. Oh, and he’s also passionate about Star Wars.
He was hugely influenced by his mother, and he lives his life inspired by her words, that “the most unlikely of people, in the most improbable of circumstances, can become extraordinary.”
In our conversation, John shares…
- What he means by sustainable high-performance…
- Why he is deliberately hard to get hold of and what, as a former elite sportsman,
- And he hates about going to the gym.

Outline 📍
00:00 Intro
03:26 What does Pressure mean to you?
04:40 How do you balance pressure as a growth tool versus when it becomes overwhelming?
09:24 How do you manage intrinsic and extrinsic pressures while minimizing external distractions?
11:54 How did you learn to manage your time and energy, avoiding unnecessary distractions?
19:37 Insight 1: Lessons learned
23:14 How did you build a support network that protects your time and energy for key decisions?
34:06 Reminding leaders: their journey is personal & challenges can affect anyone, regardless of seniority.
36:04 What best practices do you see leaders using to balance their whole life, not just their role?
39:53 What's the energetic difference between playing to win and playing not to lose?
Insight 2: Lessons learned
46:02 What costs do you see when organisations push for faster performance & increased efficiency?
52:08 What 2 things would you pay forward to others wanting to be better under pressure?
54:57 Uplifting and shifting others' energy is a crucial, yet undervalued, skill that can be developed.
58:31 Outro
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1h
October 18, 2024 #53 - Rupal Patel - Be Willing To Be Surprised?
Today I’m speaking with Rupal Patel, a woman who has had an unconventional career, as suggested by the title of her best-selling book, From CIA to CEO.
As a CIA analyst and field agent, she advised four-star generals, earned War Zone Service Medals, and was recognised by the CIA Director for “superior support to the President.” She then transitioned into the business world.
Rupal’s trailblazing business work has been featured in USA Today and Business Insider, and in 2023, she was named one of the “Most Influential Women of the Year.”
She is committed to developing the next generation of leaders and change-makers through her pro bono work for Virgin Startup, and through her roles as Entrepreneur in Residence at London Business School and Alumni in Residence at the University of Chicago.
In our conversation, Rupal shares…
- What can be gained from riddles over dinner,
- The creative benefits of leaving things to the last minute,
- And what she discovered by ‘leaning into the laziness.’

Outline 📍
00:00 Intro
02:31 When do you first remember the feeling of pressure?
07:31 Career in the CIA: How did you experience pressure?
10:43 Starting a new role: Managing the pressure of rising expectations and fear of failure
16:37 Balancing confidence and humility: Learning to embrace both for personal growth
21:16 Insight 1: Lessons learned
23:33 What is the worst pressure you have ever been under?
26:22 Managing your energy and expanding capacity to handle various pressures
31:05 What would having “no pressure in your life” feel like?
32:30 Recognising overextension: How do you identify when pressure becomes counterproductive?
35:00 Support systems: The crucial role they play in achieving excellence in sports and business
38:40 Where do you find time for recovery during intense periods of growth?
46:29 Insight 2: Lessons learned
48:00 What two pieces of advice would you pass forward on how to be better under pressure?
53:28 Outro
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55min
September 26, 2024 #52 - Alina Addison - What if it’s good?
Today I’m talking to Alina Addison, ex-accountant, ex-investment banker, executive coach, and now author.
Alina left Romania as a young adult. Soon afterwards, she went into accountancy with PwC before joining Rothschild & Co. There, she became the first woman to be promoted to Managing Director and Head of Trading—all while working four days a week.
In her book, The Audacity Spectrum, Alina combines personal experience with extensive research to share her mission. She wants to ignite audacious leadership in people through a bold mix of courage, care, and nonconformity.
In our conversation, Alina shares…
- What she learnt from being that boarding school toddler,
- Why her life changed thanks to a friend’s audacious question, and
- How she ended up completing two degrees in two countries—at the same time!

Outline📍
00:00 Intro
02:53 How Do You Experience Pressure?
04:58 Learning to Recognise & Manage Pressure Through Diverse Life Experiences.
07:31 Pressure's Justification: The Role of Purpose in Challenging Times
12:05 Insight 1: Lessons learned
13:42 Toughest Pressure You've Ever Experienced
17:53 Embracing Bold Moves: Overcoming Pressure and Fear to Just Go For It
19:46 Bringing a Resilient Mindset to Thrive in High-Pressure Finance
24:27 Handling Pressure in Leadership: How Past Experiences Shape Responses
26:51 Strategies for Overcoming Challenges & Leading in Tough Moments
29:38 Leading Through Pressure with a Balance of Encouragement and Empathy
33:29 Insight 2: Lessons learned
34:25 Challenging Optimism: When Has Your 'What If' Positive Outlook Been Tested?
36:44 How Do You Calm Your Own Nervous System?
37:37 Knowing When to Stop: Did This Insight Lead You Away from Investment Banking?
43:33 Embracing Audacity: How Experimentation and Managed Risk Define Your Approach to Fear
46:40 How Do You Take Care of Your SHED?
48:06 What 2 Pieces of Advice Would You Pass Forward To People Listening?
50:26 Outro

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52min
September 12, 2024 #51 - Simon Scott - Work Out Whether the Pressure is Lethal or Just… Horrible!
Welcome to season 2 of Better Under Pressure!
I’m very excited to be kicking it off today in the company of none other than my business partner, Simon Scott.
Formerly a Royal Marine Commando Officer and diver, who was awarded the Sword of Honour, Simon found that his time in the Marines satisfied both his desire for challenge and his fascination with explorers like Ernest Shackleton. After 11 years, he left and has since been coaching leaders in various industries, and increasingly in sport. He has supported people like Alex Danson, who captained GB Hockey to Olympic gold, worked with Dave Brailsford at INEOS Cycling, and is currently on the training ground with Steve Borthwick and his coaches at England Rugby.
He is also an active trustee of the Adaptive Grand Slam charity, which trains and enables disabled adventurers in extreme expeditions.
In our conversation, Simon shares what he learned when given a can of beans without an opener, how his father, a rowing coach, helped him become a runner, and what he believes makes up an explorer’s mindset.
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1h
May 30, 2024 #50 - Hugh Dennis - Don’t Let What You Do Define You
Today I’m talking to award-winning actor, comedian, and writer, Hugh Dennis. Best known for BBC1’s critically acclaimed sitcom OUTNUMBERED, he has also played an emotionally tortured Bank Manager in the BAFTA-winning show FLEABAG, Toby in the sitcom, NOT GOING OUT, and was an ever-present panellist on BBC 2’s long-running weekly satirical show MOCK THE WEEK.
Hugh has also been a regular for over 25 years on BBC Radio 4, both writing and presenting their Friday night comedy THE NOW SHOW.
In our conversation, Hugh (whose real name is Pete, by the way) shares…
- Why he thinks allowing a bit of self doubt is a good thing.
- How his job at Unilever helped keep him grounded
- And what having a bishop for a father taught him about performance.

00:00 Intro
02:11 What is your experience with Pressure?
06:23 Performance, Doubt & the Power of dress and how you show up
12:01 How does openly admitting mistakes impact an audience?
13:21 Pressure in organisations: How can your current work help leaders manage it?
19:55 How did managing a side project alongside a full-time job benefit you?
24:05 How has prioritizing your core business, while managing multiple interests, impacted your focus & enjoyment of work?
26:55 Transforming a group of experts into a collaborative team - focused on a clear & shared goal
32:49 Insight 1: Lessons learned
37:41 How do you maintain focus on your tasks without letting external distractions in?
41:10 Do you see pressure as essential for growth, and how do you manage it effectively?
45:51 Insight 2: Lessons learned
49:58 What drives you to continue your work, and what goals do you have for the next 20 years?
53:12 What 2 things would you pay forward to others wanting to be better under pressure?
58:57 What are your non-negotiable practices for staying energised & fueled for your work?
01:00:28 Outro
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1h 2min
May 17, 2024 #49 - Genevieve Shore - The Power of a Team
Today I’m talking to Genevieve Shore, a serial non-executive Director who has held Board level positions within organisations across several industries, territories and cultures. Her credit roll of organisations includes Santander, Arup, Moneysupermarket, Lego Education, STV and the RFU.
With her sporting background - having played international Rugby for England and winning the World Cup in 1994 - it’s no surprise that Genevieve is currently Chair of the Women’s Premier 15 Ltd. At the same time, she also chairs the North Highland Initiative - a non-profit organisation established because of King Charles III's commitment to support the people and businesses of the North Highlands.
In our conversation, Genevieve shares
- What she means by positive pressure
- Her experience of toxic workplace bullies
- And how teamwork in the changing room trained her for the boardroom.

Outline📍
00:00 Intro
03:06 What does Pressure mean to you?
05:51 How do you distinguish between good & bad pressure and manage both as a leader?
10:33 How have your sports experiences shaped your team-building and leadership approach?
15:30 What was the worst Pressure that you’ve ever experienced?
18:05 How do you maintain stability & manage yourself in unfamiliar organisational situations?
22:58 Insight 1: Lessons learned
27:56 How does thorough preparation help manage pressure in critical situations?
30:55 When you observe people under pressure, what do you typically notice?
35:16 How have detailed preparation & cultural fit helped you cope with intense pressure?
38:11 In the heart of corporate life, what were your daily non-negotiables?
39:37 Looking back, what advice would you give yourself about handling pressure?
48:23 Insight 2: Lessons learned
50:12 What 2 pieces of advice would you pass forward to be better under pressure?
54:47 Outro

...more
56min

FAQs about Better Under Pressure:

How many episodes does Better Under Pressure have?

The podcast currently has 68 episodes available.