The High Performance Podcast
Episode: "How Changing Shoes Got Me Gold! Olympic Champion Denise Lewis"
Date: December 3, 2025
Guests: Denise Lewis
Hosts: Jake Humphrey and Damian Hughes (Damian Thewsen in transcript)
Theme: Exploring the mindset, rituals, and resilience of Olympic champion Denise Lewis—how a simple act of changing shoes (and persona) became a paradigm for resetting, moving on from setbacks, and ultimately achieving high performance, both on the field and in life.
Episode Overview
This episode dives into the pivotal moment in Denise Lewis's Olympic journey where a poor performance in the high jump almost derailed her heptathlon gold ambitions at Sydney 2000. The story centers on Lewis's transformative ritual of changing shoes and, more profoundly, identities—a process rooted in what psychology now calls "enclothed cognition." Through detailed storytelling, the hosts unpack the universal lessons on resilience, emotional resets, the power of symbols and rituals, the importance of acceptance, reaching out for support, and curating a trustworthy support network.
Key Discussion Points & Insights
1. The Sydney Turning Point: The Power of Ritual and Identity
Timestamps: [02:20]–[07:22]
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Setback in High Jump:
Denise recounts struggling in the heptathlon's second event."I'd had a crappy event, you know, in the high jump, and that could have really cost me the gold medal... I remember going back to my room, kicking myself and, you know, just having that moment of calm again and getting ready for the shot put." —Denise Lewis [04:05]
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Ritual Reset:
Instead of letting disappointment linger, Denise enacted a mental reset through the simple act of changing her shoes for the next event, the shot put."For some reason, I just thought, I know I need a good event, so I need to be bigger, stronger, bolder, fearless in this next event." —Denise Lewis [04:31]
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The Astrid Kumbernous Alter Ego:
Denise intentionally adopted the persona of Astrid Kumbernous, the reigning world champion shot putter."You think you see Denise Lewis here, but I'm Astrid Kumbernous." —Denise Lewis [02:20], [05:35]
She even changed her appearance:
"I scraped my hair back. That's my power hair, you know, gelled back, strong, ready to get it." —Denise Lewis [05:08] -
Immediate Impact:
This mental shift allowed her to excel in the shot put and ultimately win Olympic gold.
2. Enclothed Cognition: Science Behind the Ritual
Timestamps: [07:22]–[10:58]
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Explained by the Hosts:
Rituals like changing shoes aren't just superstition; they're grounded in psychology:"Enclothed cognition... What we wear really can change how we think, how we feel and, more importantly, how we perform, especially when it carries a personal significance." —Damian Thewsen [07:22–07:50]
- Examples:
- Lab coat = precision/attention
- Sports jersey = competitiveness
- Judge's robe = authority
- Denise’s shoes = event-specific mindset
- Examples:
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Broader Applies Beyond Sport:
"Serena Williams... has spoken about how her outfits on court are never just about fashion. In her words, they're battle armour."
"In business... suiting up signals to their brain. I'm in charge here." —Damian Thewsen [07:50–08:32]
3. Resilience: Resetting and Letting Go
Timestamps: [10:58]–[12:49]
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Acceptance and Moving On:
Denise underscores the importance of not denying negative feelings, but not wallowing either:"I try not to focus on the negatives too long. I recognise them, I own them. So that acceptance piece is massive. Once you accept that, okay, I feel crap, or that didn't go well, but what else can I do? What else can I own at that moment..." —Denise Lewis [10:58]
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Host Summary:
"The habit of acknowledgment followed by release is crucial... High performers... name the mistake, and then they own it, and then they can move forward from it." —Damian Thewsen [12:06–12:49]
4. Extracted Habits & Actionable Lessons
Timestamps: [11:23]–[14:30]
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Three Essential Habits from Denise's Playbook:
- Use Symbols To Reset:
- For Denise: seven events, seven shoes, seven fresh starts
- For listeners: changing clothes, closing a laptop, small rituals to mark transitions
- Own Then Move On:
- Accept the mistake, don't deny or dwell
- Borrowed Strength (Alter Ego Effect):
- Step into different identities for specific qualities (e.g., Astrid in sport, "Sasha Fierce" for Beyoncé, "Black Mamba" for Kobe Bryant)
"By borrowing strength from an identity bigger than ourselves, we expand the range of who we could be." —Damian Thewsen [13:50]
- Use Symbols To Reset:
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Main Takeaway:
"Change your shoes, change your mindset was her mantra. And that's how Denise Lewis became an Olympic champion. But that's how each of us in our own arenas can step out of a setback and step forward into strength." —Damian Thewsen [14:26]
5. Post-Career Transition and Seeking Support
Timestamps: [16:38]–[19:37]
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Struggles After Sporting Highs:
Denise was open about feeling lost post-retirement—a common “Olympian post gold syndrome.”"When you reach an unbelievable high... the attention and adrenaline that comes from that... it's almost like a drug that you're never going to get back." —Podcast Co-host [20:58]
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How She Broke the Cycle:
"It's reaching out to people. I think when you're in any having setbacks... you've got to reach out, you've got to seek help. And those are those first tentative steps of rebuilding confidence... Baroness Sue Campbell... she offered me that lifeline to just start working again." —Denise Lewis [18:37]
6. Transferable Skills and Adaptation
Timestamps: [21:38]–[23:27]
- Skills Gained From Sport:
The team highlights how attributes from elite sport (e.g., resilience, channeling nerves into excitement) are valuable in other domains (public speaking, new careers)."That ability to harness nerves and channel it as excitement, she's taken that from the Olympic stage to now standing behind a podium and presenting." —Will [22:17]
7. The Underappreciated Power of Stillness and Rest
Timestamps: [23:27]–[25:15]
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Rest and Recovery:
Denise spoke about cultivating stillness as a vital tool for high performance and decision-making."Stillness of the mind, stillness of thoughts... You've got to find that stillness. It's a tool that I lean on when I'm upset or uncertain, and I can get to lie down. That's what I do just to give myself a moment to feel calm." —Denise Lewis [23:27]
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Hosts’ Perspective:
The need for rest is often overlooked in "hustle" culture; instead, Denise’s wisdom reminds us that rest is not the opposite of productivity but a requisite part of it.
8. Curating an Inner Circle
Timestamps: [26:49]–[30:01]
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Importance of Genuine Connections:
Denise discusses the value of a trusted support network and how to discern healthy relationships."Some people you let in and they actually don't have your best interest at heart. So, you've got to lean into your gut feelings...I have a very hardcore nucleus of really good girlfriends, really good male friends that just keep showing up for me..." —Denise Lewis [27:36]
- Advice: Seek those who provide perspective, not drama, and will support you authentically, especially in adversity.
- Personal Example: Her mother’s resilience and her support group were critical.
Memorable Quotes
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On Identity Reset:
"You think you see Denise Lewis here, but I'm Astrid Kumbernous." —Denise Lewis [02:20], [05:35]
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On Acceptance:
"I try not to focus on the negatives too long. I recognise them, I own them... That acceptance piece is massive." —Denise Lewis [10:58]
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On Ritual:
"As soon as I put on the next pair of shoes, I become that next individual, mentally, physically... all the baggage... becomes a past." —Denise Lewis [06:28]
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On Borrowed Strength:
"When she slipped to her back and said, I'm not Denise. I'm Astrid. She was borrowing the qualities she admired in another champion: strength, boldness and fearlessness." —Damian Thewsen [13:44]
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On Rest:
"Stillness of the mind, stillness of thoughts... It's a tool that I lean on when I'm upset or uncertain..." —Denise Lewis [23:27]
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On Support Circles:
"Some people you let in and they actually don't have your best interest at heart... I have a very hardcore nucleus of really good girlfriends, really good male friends that just keep showing up for me when I need it." —Denise Lewis [27:36]
Timestamps for Key Segments
| Segment | Timestamp | |---------------------------------------------|----------------| | Denise’s Olympic Setback & Ritual Reset | 02:20–07:22 | | Enclothed Cognition Explained | 07:22–10:58 | | Acceptance, Moving On, Resilience | 10:58–12:49 | | Three Essential Habits | 11:23–14:30 | | Post-Athletics Transition & Asking for Help | 16:38–19:37 | | Skills Transfer Beyond Sport | 21:38–23:27 | | Stillness, Rest, & Recovery | 23:27–25:15 | | Building a Support Network | 26:49–30:01 |
Tone, Style, and Final Thoughts
The conversation is a blend of warmth, admiration, practical wisdom, and deep psychological insight. Denise Lewis’s answers are direct yet reflective, sharing not only the glory but also the vulnerability and uncertainty that accompanies both triumphs and transitions.
The hosts maintain an empathetic, sometimes humorous tone, supporting audience relatability. They draw out actionable lessons that any listener—not just athletes—can apply.
Key Takeaways
- Simple rituals can facilitate powerful mindset shifts and resilience.
- Accepting setbacks (without denial or wallowing) is prerequisite to moving forward.
- Deliberate rest and reflection are tools for sustained performance.
- Leaning on a trusted support network is not a weakness but a core strength.
Denise’s Sydney gold was only symbolic of a much deeper gold: the self-knowledge and microhabits that anyone can implement to performance and fulfillment in any arena.
“Change your shoes, change your mindset.” —Denise Lewis
“What you put on the outside can transform what you feel like on the inside.” —Damian Thewsen