The High Performance Podcast

Episode: Why Fear Is Not a Weakness: UFC Champion Tom Aspinall

Host: Damian Hughes (with Jake Humphrey and producer Will)
Guest: Tom Aspinall
Date: November 19, 2025

Episode Overview

This episode delves into the role of fear in high performance, shifting the conversation away from bravado to radical honesty. UFC heavyweight champion Tom Aspinall joins Damian Hughes to discuss how acknowledging and embracing fear has been central to his achievements inside the octagon. The discussion covers how fear can be harnessed as a source of fuel, the vital importance of support systems and belief from others, the extreme commitment required at the elite level, and the underrated power of simply showing up.

Key Discussion Points & Insights

1. Fear: The Unspoken Companion of Fighters

• Tom Aspinall’s Openness About Fear
  • Tom breaks the norm by openly discussing fear, a subject most fighters avoid.
  • He stresses that every UFC fighter experiences fear, regardless of what they project.
• Quote:

  "It's very rare that you'll get a UFC fighter who will talk about fear. Fear's there and I think the main thing that I do is I just try and embrace it and enjoy it."
  – Tom Aspinall (02:15)

2. The Pressure of Rising Stakes

• As careers progress, pressure and stakes increase—fear doesn't disappear; it often grows.
• The sense of responsibility (for family, finances, reputation) intensifies the fear associated with high performance.
• Quote:

  "The higher in level you go, the more pressure is on you. The more's at stake."
  – Tom Aspinall (05:51)

3. Changing Relationship with Fear

• Tom shares how he once tried to resist or minimize fear, fighting both his opponent and himself.
• Over time, he learned to accept fear as an integral, even enjoyable, part of the experience.
• He now aims to cherish the intense pre-fight moments, appreciating their uniqueness.
• Quote:

  "The main thing that I do is I just try and embrace it and enjoy it... because I like to think that's what I'll be telling my grandkids about."
  – Tom Aspinall (07:27)

4. The Science of Fear: A Useful Companion

• Damian Hughes articulates how fear, neurologically, is a natural survival response (fight, flight, freeze).
• If harnessed, fear sharpens senses and can enhance performance.
• Referenced Harvard research shows that reframing fear as excitement can measurably improve outcomes.
• Quote:

  "Fear is not your enemy. It's mismanaged fear, that is."
  – Damian Hughes (08:16)

5. Practical Habits to Turn Fear Into Focus

Damian introduces three actionable takeaways (11:34):

• Name it, don’t numb it: Acknowledging and labeling fear reduces its power.
  "Next time you feel it, say it out loud: 'I'm scared because this really matters to me.'"
• Reframe fear as fuel: Excitement and fear feel similar—choose the interpretation that drives you.
• Practice the moment before the moment: Mental rehearsal of stressful situations makes them more manageable when they truly occur.
• Quote:

  "Do that and fear can stop being the enemy and instead it can become part of your preparation."
  – Damian Hughes (13:08)

6. The Power of Belief: Tom’s Dad as Champion and Cheerleader

• Tom credits his father as his unwavering supporter and primary believer, often when Tom doubted himself.
• This belief extended to his whole circle, creating a foundational support system.
• The discussion connects this to psychological research: when others believe in us, our performance can improve significantly.
• Quote:

  "My dad believed in me...but he's also convinced the circle of people around me that I’m going to make it as well... at some points I wasn’t even convinced of that myself."
  – Tom Aspinall (18:48)

7. The All-In Commitment: Willingness to Die for Your Craft

• Tom discusses the mental and spiritual commitment required in elite combat sports—being ready to risk everything in the cage.
• He describes entering a mental space where “willingness to die” is not hyperbole but a reflection of ultimate commitment.
• The hosts compare this to historical and sporting examples of burning bridges (or boats) and going “all in.”
• The panel reflect that such supreme commitment, while admirable, may not be necessary or healthy for most pursuits.
• Quote:

  "When that door closes, you need to be willing to die. I’m not saying it for clicks... but that is the reality of it."
  – Tom Aspinall (22:46)

8. The Golden Rule: Just Show Up

• Tom emphasizes the fundamental importance of turning up and putting in consistent work—over-planning and “analysis paralysis” are common modern traps.
• True progress is made by action and presence, not just planning or consumption of information.
• Quote:

  "Well, I think you gotta show up. It's so underrated. Sometimes just showing up beats anything else... Swim faster by swimming. That’s how you swim faster—just show up."
  – Tom Aspinall (27:30)

Memorable Quotes & Moments (with timestamps)

• "Fear’s there and I think the main thing that I do is I just try and embrace it and enjoy it."
  – Tom Aspinall (02:15)
• "If you’re not scared of that, then, like I said, you’re either a complete idiot or you’re just lying."
  – Tom Aspinall on facing Jon Jones (04:38)
• "Fear is like fire. It can cook your food and it can keep you warm, but it can also burn your house down."
  – Damian Hughes, quoting Cus D’Amato (05:21)
• "I used to have two fights... fighting my opponent, but fighting myself, mainly trying to push that fear away."
  – Tom Aspinall (05:51)
• "Their performance improved, not because they’d eliminated fear, but because they normalized it instead."
  – Damian Hughes, discussing exam anxiety research (10:51)
• "My dad believed in me, but... he’s also convinced the circle of people around me that I’m going to make it as well."
  – Tom Aspinall (18:48)
• "When that door closes, you need to be willing to die. I’m not saying it for clicks… that is the reality of it."
  – Tom Aspinall (22:46)
• "You’ve just got to get on and start it."
  – Will (Producer) on taking first steps (28:29)

Timestamps for Important Segments

• 02:15 – Tom Aspinall on being open about fear in the UFC
• 04:38 – Facing Jon Jones & the omnipresence of fear
• 05:21-06:21 – Fighting two battles: opponent and self; the myth that fear disappears at the top
• 07:27 – Embracing fear and cherishing high-pressure moments
• 08:16-10:49 – Neuroscience of fear and its benefits if harnessed
• 11:34-14:00 – Damian’s three habits for turning fear into focus
• 18:48 – Tom describing his father’s belief and its impact
• 22:46-23:43 – The spiritual aspect: willingness to die for the fight
• 27:30-28:08 – Tom’s golden rule: “Just show up.”

Conclusion: Lessons for Listeners

The episode offers powerful takeaway lessons for everyday high performance:

• Acknowledge and harness fear—Don’t deny or suppress it; instead, name it and use its energy.
• Leverage support systems—The belief of others can instill resilience and confidence, especially during self-doubt.
• Commit deeply, but wisely—Total commitment has a cost; understand what “all in” means for your context.
• Action trumps overanalysis—Progress begins with showing up and doing the work, however humble the start.

In Tom Aspinall’s journey, fear ceases to be a sign of weakness and becomes a core pillar of strength and achievement—an insight relevant to fighters and everyday performers alike.