James Smith: Fitness Myths, Building Confidence and Choosing Happiness (E306)

Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January. https://hppod.co/472Og7q Step inside the mind of one of rugby's most respected figures, Bath Head of Rugby Johann van Graan. In this special deep dive into his Essential Habits, Johann reveals the unique system he uses to stay grounded, lead with clarity, and achieve world-class results, from the Springboks and Munster to transforming Bath Rugby. This episode is a masterclass in purpose-driven leadership, where Johann shares: The Notebook Habit: Why he carries a notebook everywhere and must 'Think in Ink' writing his thoughts down hourly for reflection, clarity, and decision-making.Stillness in the Storm: His foundational habit of beginning every morning with a moment of stillness to manage stress and stay calm in chaos.Unshakeable Trust: How he surrounds himself with a small circle of six mentors who are mandated to "always tell me the truth" even when he doesn't want to hear it.The Blueprint for Unmissable: The simple principle that "Rugby is what we do, it's not who we are," and his relentless drive to "become unmissable" by doing the things others aren't prepared to do. Before every game, Johann takes time to replay his week, not tactics or strategy, but interactions. He asks himself: Did I listen enough? Did I lift someone today? Did I stay true to my values? It’s a simple practice, but one that shapes everything about how he leads. This is a rare and special look inside the mind of a top-level head coach. Hosted on Acast. See acast.com/privacy for more information.

Olympic champion Keely Hodgkinson returns to High Performance to share the honest reality of life after success, the highs of global recognition, the setbacks of injury, and the emotional toll that comes with chasing greatness. She opens up to Jake and Damian about resetting after disappointment, learning to process frustration without losing focus, and her drive to push the limits as she targets a world record. Keely also reflects on the growing pressure of public expectation, the scrutiny of social media, and the freedom that comes from embracing authenticity over perfection. This is an unfiltered conversation about growth, self-belief, and staying grounded while pursuing excellence on the world stage 🚨 Partners Hive 👉 Take control of your home energy - smart, simple, and built for you. Find out more here: https://highpfrmc.com/hive-au-hpp   Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now: https://highpfrmc.com/hpp-simba-au Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1 FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-yt 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.

Philosopher and bestselling author Alain de Botton invites us to completely rethink what success really means. This profound and therapeutic conversation explores how true high performance isn’t about external achievement, but about realising your unique potential and finding peace within yourself. Alain challenges the obsession with being “special,” explaining why accepting our ordinariness can be the most liberating idea of all. He also discusses how envy can reveal our hidden potential, how we lose touch with our true selves by trying to please others, and why moments of crisis or even pain can be the body’s search for balance. This is a deeply human exploration of ambition, self-worth, and acceptance, an invitation to define success on your own terms. Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20 Hosted on Acast. See acast.com/privacy for more information.

Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January. https://hppod.co/472Og7q The pressure, the noise, the meaning of the occasion, it had all become too much. Two years later, he returned to the same stadium, the same stage, and this time everything was different. He scored one of the biggest goals of his career, not because his ability had changed, but because his mindset had. In this episode, I share what I learned from Dan’s transformation and the powerful lesson he now lives by: play the game, not the occasion. Together, we explore: Why high-pressure moments can derail even the best performersHow to “shrink the stage” and focus on what’s in your controlThe science behind reframing nerves as excitementWhat Newcastle United’s evolution teaches us about team mindsetHow to prepare for your own “Wembley moments” with clarity and calm Here is more information on the studies referenced:  What Governs Choking Under Pressure? (Sian L. Beilock & Thomas H. Carr, 2001)When Paying Attention Becomes Counterproductive: Impact of Divided versus Skill-Focused Attention on Novice and Experienced Performance of Sensorimotor Skills (Sian L. Beilock, Wierenga & Carr, 2002)Get Excited: Reappraising Pre-Performance Anxiety as Excitement (Alison Wood Brooks, 2014)A Pre-Performance Routine to Alleviate Choking in “Choking-Susceptible” Athletes (Christopher Mesagno, Daryl Marchant, Tony Morris, 2008)The Effectiveness of Pre-Performance Routines in Sports: A Meta-Analysis (Anton G. O. Rupprecht, Ulrich S. Tran, Peter Gröpel, 2021.)Attentional Focus and Motor Learning: A Review (Gabriele Wulf, 2013)The Performance and Psychological Effects of Goal Setting (process vs outcome) (O. Williamson et al. 2024) Listen to the full episode with Dan Burn: https://pod.fo/e/2eb8b4 Hosted on Acast. See acast.com/privacy for more information.

The real secret to longevity isn’t found in trendy diets or extreme hacks, it’s in mastering the basics. In this episode, human biologist Gary Brecka shares why the world’s longest-living populations thrive not through keto, paleo, or vegan plans, but by avoiding processed foods altogether. Gary also debunks popular health myths around fasting, carbs, and supplements, explaining why biology, not trends, should guide our choices. He highlights the everyday habits that matter most: eating whole foods, prioritising protein, sleeping well, staying mobile, and building strong connections. From Dana White’s remarkable health reset to the future of wellness, Gary shows that the path to energy and longevity is surprisingly simple: real food, real relationships, and sustainable routines that last. This episode offers a powerful reminder that health isn’t about perfection, it’s about consistency, simplicity, and living with purpose. Hive 👉 Take control of your home energy - smart, simple, and built for you. Find out more here: https://highpfrmc.com/hive-au-hpp Heights 👉 Get 20% off your subscription by using Code: HP20 here:  https://highpfrmc.com/heights1 FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-yt 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 For more information on the Ultimate Human Genetic Testing Kit, visit: healf.com/tuhwgenetictest Explore offers and discounts through our other partners: https://hppod.co/partners Hosted on Acast. See acast.com/privacy for more information.