BITESIZE #54 | Angela Ruggerio: Everything in life is a choice

The greatest regrets in life rarely come from failure, they come from never trying. In this episode, Jake and Damian explore the courage to act, joined by insights from Siya Kolisi, Matthew McConaughey, Matt Fraser, and Lee Child. Together, they reveal why preparation, consistency, and self-reliance are the real keys to success.This episode challenges the myth of “the perfect moment,” showing that progress is built through small, deliberate steps and the willingness to start, even when conditions aren’t ideal. Whether you’re chasing a dream, building confidence, or seeking change, the message is simple: stop waiting, take action, and create your own momentum.Link to research referenced: Grit: Perseverance and Passion for Long‑Term Goals (Angela Duckworth, University of Pennsylvania, 2023) Listen to the episodes mentioned:Siya Kolisi: https://pod.fo/e/af659Lee Child: 1https://pod.fo/e/10a24aMatthew McConaughey: https://pod.fo/e/a9e4aMat Fraser: https://pod.fo/e/158ba0Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20 Hosted on Acast. See acast.com/privacy for more information.

10 Okt 22min

We often imagine depression as something visible, but what if it doesn’t look like sadness at all? What if it looks like success? If you look successful but feel flat, this episode is for you.Psychiatrist and researcher Dr. Judith Joseph calls it high-functioning depression, the kind that hides behind achievement. It’s the quiet loss of joy that can go unnoticed, even in the most accomplished people.In this episode, I share Judith’s powerful framework; the Five Vs, for recognising and rebuilding joy before burnout sets in:Validation: Acknowledge your feelings instead of pushing them away.Venting: Find healthy ways to release pressure.Values: Reconnect with what truly matters.Vitals: Look after your body and mind.Vision: Protect small moments of joy and rest.We also talk about the science behind anhedonia, the loss of pleasure, and how noticing small points of joy can help us measure recovery, not just productivity. Hosted on Acast. See acast.com/privacy for more information.

8 Okt 21min

At the height of global stardom, Rick Astley made the decision to step away from fame. In this deeply honest conversation, he opens up about the anxiety and fear that came with constant travel, the unhealthy coping mechanisms it triggered, and why leaving the spotlight was the only way to reconnect with himself.Rick reflects on the drive for financial security that fuelled his career, the realisation that fame is ultimately “a lovely nonsense,” and why the true reward has always been the joy of connecting with people through music, not public recognition. He also shares how therapy and emotional honesty helped him process those experiences and build a more authentic life.This is a rare glimpse behind the curtain of fame, and a powerful reminder of what really matters when the noise fades.🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1HP 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.

6 Okt 1h 14min

Matt Fitzpatrick reflects on the mindset and methods that have made him one of golf’s most meticulous competitors. A major champion and relentless learner, Matt has tracked every shot since he was 15, turning numbers into a powerful advantage.In this episode, he shares how he finds an edge when others have more natural power, what winning the U.S. Open and featuring in a Netflix documentary taught him, and why surrounding himself with honest people has been crucial to his success. Plus, hear the advice he received from none other than Michael Jordan.This is a fascinating look at the discipline, detail, and mindset behind one of golf’s modern greats.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.

3 Okt 29min

Richard Osman is known for his wit, his bestselling novels, and his sharp eye for detail. But behind it all is a simple guiding habit: tip generously.For Richard, it’s never just about money. Growing up tall and often feeling different gave him a deep sense of empathy, and over time he realised that generosity, whether through money, time, kindness, or attention, isn’t an extra, it’s essential. It’s how we connect, build trust, and shape the kind of people we want to be.In this episode, we explore what Richard’s philosophy of generosity can teach us about leadership, empathy, and happiness. Together, we explore:Why empathy often comes from our differencesHow generosity builds trust and connectionThe science of giving and why it makes us happierWhy small, everyday acts can shape who we becomeHow leaders and teams can practise “tipping generously”Because high performance isn’t only about discipline and drive, it’s also about compassion, empathy, and the quiet strength of lifting others as we go.Here is more information on the studies referenced: Spending money on others promotes happiness (Dunn, Aknin & Norton, 2008)What we get when we give (Harvard Medicine, 2023)Self-Determination Theory and the facilitation of intrinsic motivation, social development, and well-being (Deci & Ryan, 2000)Influencing value priorities and increasing well-being: The effects of reflecting on intrinsic values (Lekes, Hope, Gouveia, Koestner & Philippe, 2012)Listen to the full episode with Richard Osman: https://pod.fo/e/26ea40 Hosted on Acast. See acast.com/privacy for more information.

1 Okt 26min

Suicide is the biggest killer of men under 50, yet the stigma around mental health still keeps too many silent. In this episode, Roman Kemp opens up to Jake and Damian about his own battles with depression, the devastating loss of his best friend, and why talking openly about suicidal thoughts can save lives.Motivated by personal tragedy, Roman has turned his pain into action. He discusses the new initiative he’s designed alongside Tottenham CEO Vinai Venkatesham for the Premier League – Together Against Suicide, connecting football clubs with local charities, creating spaces where men feel safe enough to speak. He also reflects on the strength of family support, and the role both football and community can play in changing the conversation.This episode is a raw, heartfelt call to break the silence, challenge the stereotypes, and create real, accessible help for those who need it most.Need Support?Samaritans: Call 116 123 or visit samaritans.orgMental Health Mates: mentalhealthmates.co.ukShout: https:giveusashout.orgIAPT: https://www.england.nhs.uk/mental-health/adults/nhs-talking-therapies🚨 PartnersHeights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1Tide 👉 Free £50? Just spend £100 on your Tide card to get it when you use code HP50: https://highpfrmc.com/tidehp50FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-auHP 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.

29 Sep 1h 5min

The Ryder Cup is one of the greatest events in sport, where Europe and the United States put aside individual achievement for national pride in one of the fiercest rivalries anywhere.In this episode, European captain Luke Donald joins former captains Paul McGinley and Sam Torrance to share what it really takes to lead under the highest pressure, how to build a winning team culture in just days, and the unforgettable moments that defined their battles against the USA.This isn’t just a chat about golf, it’s about leadership, unity, and inspiring people to perform when it matters most.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.

26 Sep 30min

When most people think of Usain Bolt, they see the medals, the world records, the effortless dominance. But his journey wasn’t built on winning, it was built on losing.At the Athens Olympics in 2004, Bolt crashed out in the first round. It was a painful wake-up call, but also the turning point of his career. With the guidance of coach Glen Mills, he learned the habit that would define his legacy: “you have to learn how to lose before you can learn how to win.” In this episode, I share what I took from Bolt’s story about truth, resilience, and growth.Together, we explore:Why losing reveals more than winning ever canHow honest self-reflection accelerates progressThe role of setbacks in building resilienceWhy Glen Mills’s philosophy shaped Bolt’s careerHow to turn failure into the raw material for successHere is more information on the studies referenced: Winning Isn’t Everything: Mood and Testosterone Regulate the Cortisol Response in Competition (Zilioli, S., Watson, N.V., 2013)Mindset, The New Psychology of Success (Carol Dweck, 2019)Listen to the full episode with Usain Bolt: https://pod.fo/e/279623 Hosted on Acast. See acast.com/privacy for more information.

24 Sep 29min