In this episode, we're joined by renowned journalist and former BBC newsreader, Emily Maitlis, who takes us behind the scenes of her iconic interview with Prince Andrew, sharing how she prepared for the encounter, the tension in the room, and the aftermath of a moment that became a defining chapter in British journalism. 

She reflects on the teamwork, editorial precision, and personal focus required to deliver an interview that captured the world’s attention and reshaped public discourse. 

Listen in as Emily Maitlis recounts the build-up, execution, and legacy of one of the most extraordinary interviews ever broadcast. 

Listen to the full episode: https://pod.fo/e/19028a

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Standing on stage with nothing but a microphone, Sara Pascoe knows instantly if she’s succeeded or failed. Comedy doesn’t let you hide, if the joke doesn’t land, the silence tells you.

But what makes Sara remarkable isn’t just her success as a writer, actor, and stand-up. It’s the habit she’s built to handle failure and keep showing up: Unconditional Positive Regard. The belief that your worth isn’t defined by a single mistake, a bad night, or a difficult moment.

In this episode, I share what I learned from Sara about how self-compassion fuels resilience. She shows us why the way we talk to ourselves matters more than the outcome, and how reframing failure can turn doubt into progress.

Together, we explore:

• Why comedians face some of the toughest performance pressure
• How to separate who you are from what you do
• The psychology of Unconditional Positive Regard
• How self-compassion creates lasting confidence

If you’ve ever been too hard on yourself after falling short, this episode is a reminder that high performance isn’t about being flawless. It’s about having the courage to try again, and the kindness to believe in yourself when you do.

Here is more information on the studies referenced: 

1. The necessary and sufficient conditions of therapeutic personality change. Journal of Consulting Psychology (Rogers, C. R. 1957)
2. Perceived Coach Empathy and Athlete Outcomes International Journal of Environmental Research and Public Health (2023)
3. Alex Shevrin: Unconditional Positive Regard Video, Massachusetts Teachers Association.
4. Bringing Carl Rogers Back In: Exploring the Power of Positive Regard at Work, British Journal of Management, 2018

Listen to the full episode with Sara Pascoe: https://pod.fo/e/2b7c84

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James Collins isn’t just your average nutritionist, he’s the behind-the-scenes expert trusted by the likes of Premier League stars, global artists like Stormzy, and even Olympic athletes. With a career built around peak performance, he’s helped shape what some of the world’s top names eat, how they train, and how they recover, all in the name of performing at their absolute best.

In this episode, James breaks down how smart, proactive nutrition can truly change the game, whether you’re on the pitch, on stage, or just trying to feel better day to day. From tweaking pre-match meals for players like Saka and Mbappé to supercharging Stormzy's Glastonbury set, he shares how small changes in fueling can have a huge impact on outcomes, energy, and confidence.

James talks about building habits that actually stick, taking ownership of your health, and understanding your “why” when it comes to setting goals. He also tackles the chaos of modern wellness advice, encouraging us to cut through the noise and follow what truly works, backed by science and experience.

Whether you're chasing a personal best or just want to feel sharper in everyday life, this episode dives into the real-world strategies behind elite performance.

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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

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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

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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

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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. 

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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:

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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.

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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

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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

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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

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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

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