How to Stop Letting Labels Define You, with Rio Ferdinand
The High Performance Podcast
High Performance
4.8 • 4.7K Ratings
🗓️ 14 May 2025
⏱️ 44 minutes
🧾️ Download transcript
Summary
Essential Habits is a new weekly series from High Performance. Hosted by Damian Hughes, each episode breaks down powerful habits from world-class performers and thinkers - so you can apply them in your own life.
Here’s Damian’s take on the first episode, featuring Jo Malone:
"Sometimes life moves so fast we forget we even can stop. That’s something Jo reminded me of in this episode, the quiet power of pausing and taking stock before charging ahead.
Jo’s story is a masterclass in resilience and reinvention. With around 6,000 thoughts flying through our minds each day, many of them negative, it’s not just about thinking less, but choosing what’s worth holding on to. Together, we explore how stopping to organise our thoughts and truly understand our story can turn moments of crisis into turning points.
I also unpack a fascinating piece of neuroscience, a study with a less-than-glamorous title, but a powerful message, showing how our brains naturally prioritise rewarding memories. If you’ve ever wanted to hold on to what matters and let the rest slip away… this one’s for you."
Here is a list of studies referenced in the episode:
- The Persistence and Transience of Memory. Authors: Blake A. Richards & Paul W. Frankland
- Ebbinghaus's Forgetting Curve. Author: Hermann Ebbinghaus
- Discovery of 'Thought Worms’. Researchers: Queen’s University, Canada
- Eyewitness Misidentification and Wrongful Convictions. Organisation: Innocence Project
- Post-learning Hippocampal Dynamics Promote Preferential Retention of Rewarding Events. Authors: Matthias J. Gruber, Maureen Ritchey, Shao-Fang Wang, Manoj K. Doss, Charan Ranganath
- Why We Forget and How to Remember Better. Authors: Andrew E. Budson & Elizabeth A. Kensinger
Transcript
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| 0:00.0 | If you love high performance, next week's episodes are available early, exclusively, on our high performance app. |
| 0:06.6 | Out now, an emotional conversation with Newcastle and England striker, Callum Wilson. |
| 0:12.1 | Here's the truth. Your body is like an engine, and you need to keep it at its best day in, day out. |
| 0:17.7 | I mean, think of it this way. You wouldn't fuel a racing car on cheap fuel, |
| 0:21.5 | so why are you doing similar to your body? I take heights, vitals. I take them every single day. |
| 0:27.6 | They stop me feeling run down, sluggish. I used to have brain fog. Not anymore. Two small |
| 0:32.6 | capsules, these act as my premium grade fuel. I'm keeping with the racing metaphor. So vitals are a blend of vitamins, nutrients, minerals, omega-3, all the bees, |
| 0:41.3 | basically everything you need to perform at your best. |
| 0:44.3 | So if you're looking for something that keeps you in the driving seat |
| 0:47.3 | with your nutrition, your brain and body health, then this is it. |
| 0:50.3 | Taken by athletes, Olympians and even some well-known racing drivers. This stuff |
| 0:55.0 | works. And if you want to make a difference for your speed, head to Hight.com slash Jake |
| 1:00.6 | or enter the code HP20 at checkout for 20% of your first order. This episode of High |
| 1:06.2 | Performance is sponsored by Squarespace, the all-in-one platform that helps entrepreneurs stand out and succeed online. |
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| 1:35.0 | you. You need no experience to do it. So if you're ready to level up your online presence, |
| 1:40.3 | head to Squarespace.com slash performance for a free trial. And when you're ready to launch, |
| 1:46.2 | use the code performance to save 10% of your first purchase of a website or domain. This episode is |
... |
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