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Everyone is talking about capacity. New systems. New technology. AI. Restructures. Fewer resources. Higher expectations. We're all being asked to do more with less. But while most people focus on everything being added to their workload, very few notice what's quietly disappearing at the same time. The habits that create energy. The recovery that builds resilience. The systems that help us perform. In this episode of Stay at the Top, I unpack why so many people feel like they're at capacity, why simply pushing harder isn't the answer, and the three controllables that will help you protect your energy, expand your capacity and navigate periods of intense change more sustainably. I also share a personal update on why I'm pressing pause on the podcast and what this season has taught me about practising what I preach. In This Episode I Share Why so many people feel like they're operating at capacityThe hidden cost of constantly doing more with lessHow your own health habits quietly erode during busy seasonsWhy protecting your operating system matters more than everThe difference between reactive and proactive recoveryHow to use psychological detachment to recover more effectivelyWhy annual, quarterly and daily recovery all matterHow to work with your biology instead of against itUnderstanding your sleep chronotype and ultradian rhythmWhy brain breaks are one of the highest leverage habits you can buildThe importance of subtracting before continuing to add moreHow to protect your capacity during seasons of changeWhy I'm pressing pause on Stay at the Top and what comes next Key Quotes “While you're taking on more, the very system that helps you do it is starting to erode.” “You can only add so many things before you reach a tipping point.” “Sometimes protecting your capacity means doing less, not more.” Timestamps (00:02) Why everyone is talking about capacity (01:59) The hidden cost of doing more with less (03:51) The habits that disappear when life gets busy (05:09) Control the controllables (05:45) Recover before you need to (09:03) Working with your biology (11:10) Why brain breaks build capacity (12:37) The power of subtracting instead of adding (14:13) Why I'm putting Stay at the Top on pause (16:18) What comes next 📖 Buy my book For the Long Run by Jess Spendlove 👉https://amzn.to/4t33BPh Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Today is launch day. For the Long Run is officially out in the world. In this episode of Stay at the Top, I answer some of the most common questions I've received about the book, why I wrote it, who it's for, and the frameworks that underpin it. I also share the personal experiences that shaped the philosophy behind For the Long Run, why I believe so many people know what to do but struggle to do it consistently, and why small, sustainable upgrades will always outperform dramatic overhauls. Whether you've already bought the book or you're curious about whether it's right for you, this episode will give you a behind the scenes look at what you can expect and, more importantly, how to start building your own daily operating system. In This Episode I Share Why I wrote For the Long RunThe three problems the book was designed to solveWhy sustainable performance starts with your own daily operating systemThe five rhythms that underpin health, wellbeing and performanceThe framework behind Charge Up, Capacity and Charge DownWhy knowing what to do isn't the same as doing itWhy foundations will always outperform fadsHow to close the gap between knowledge and actionPractical strategies for overcoming afternoon energy slumpsWhy recovery is the missing piece for so many peopleHow to adapt your habits to your current season of lifeThe importance of identifying and protecting your domino habitWhy upgrades outperform overhauls every time Key Quotes “The gap isn't what you know. It's what you're consistently doing.” “You're better off doing less consistently than trying to change everything at once.” “Build for your busiest days, not just your best.” Timestamps (00:13) Launch day and what this book means to me (02:35) The philosophy behind For the Long Run (06:02) The Three Cs explained (09:21) Why I wrote this book (15:00) Closing the gap between knowing and doing (19:09) Solving afternoon cravings and energy dips (22:34) Why recovery creates energy (26:47) Book launch competition and Eden Retreat (28:00) How to make healthy habits fit your current season (31:26) The one lesson I hope every reader remembers (33:34) Where to find For the Long Run 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://amzn.to/4t33BPh Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

If you'd asked me a year ago to name two things I'd never do, I would have told you write a book and have a baby. We all have high demands in our lives as high performers, but at least 4 times a year, more is required in the moment. This can range from a big project at work, a campaign, or a parenting event. Our cognitive load is consumed by these moments, and we make room for it by putting our health and well-being on the back burner. Next thing you know, you’re on the verge of a breakdown. This is entirely avoidable. With more than 15 years of experience working with elite athletes, executives, and military personnel, I applied those tools and skills to this high-intensity period of writing my book, For The Long Run. In this episode I share The story behind writing For the Long RunWhy I initially said no to writing a bookHow becoming a parent shaped the message I wanted to shareWhy rhythm matters more than balance during busy seasonsThe framework behind my Daily Operating SystemThe five rhythms that underpin sustainable high performanceHow I wrote a book while raising a one year oldThe recovery strategies that helped me maintain focus and energyWhy working in performance pulses improved my cognitive outputThe importance of brain breaks during intense work periodsWhy sustainable performance sometimes includes short, intentional sprintsHow to recognise when it's time to deload and recoverWhy preparation is often years in the makingThe power of asking for opportunities Key Quotes “You can achieve a lot more than you think when you get your rhythms right.” “Sometimes sustainable high performance includes short periods of intentional intensity.” “The goal isn't to avoid busy seasons. It's to move through them well.” Timestamps (00:00) Why I never thought I'd write a book (02:38) Why I initially said no to publishing (04:45) Becoming a mum changed my message (07:08) How For the Long Run came together (09:31) The Daily Operating System explained (11:51) Why I chose rhythm over routines (13:52) Agreeing to an impossible deadline (16:27) Writing the manuscript in intense performance blocks (18:44) The recovery strategies that kept me performing (21:11) Why rhythm matters more than balance (23:08) Four weeks versus four years (25:35) Learning to ask for opportunities (27:24) How to navigate your own busiest seasons (29:40) The launch of For the Long Run 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://amzn.to/4t33BPh Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Is it over, or is it just different? That question hits different when the plan you built your identity around disappears without warning. Mel Doyle knows that feeling well. After a long career at one of Australia's biggest networks, her contract wound up almost overnight. What followed was an audit on what she could do, what she couldn't, and what she actually wanted. It was a deliberate decision to stop treating her job title as her identity. That shift, managed while showing up for her family, her health and her relationships, is a muscle Mel says has only gotten stronger with age. She lives by priorities, not balance. This episode is about what happens after the plan falls apart and why starting over is a skill you can build, not just something you survive. In this episode Mel shares Why reinvention is a skill that can be developedHow she navigated leaving Channel Seven after 25 yearsWhy it's important to let yourself grieve before moving forwardThe mindset that helped her embrace a completely new chapterHow to identify your strengths and recognise your weaknessesWhy preparation creates opportunityThe difference between work-life balance and prioritiesBalancing an ambitious career with raising young childrenWhy being fully present matters more than trying to do everythingHow her priorities have evolved through each decade of lifeLessons from interviewing Oprah and preparing for high-pressure momentsWhy purpose becomes even more important as we ageThe role of gratitude, authenticity and joy in sustaining successKey Quotes “Opportunity meets preparation.” “If you've found what lights your fire, you're incredibly lucky.” Timestamps (00:00) Reinvention after Channel Seven (01:20) Why Mel loves this new chapter (03:18) Navigating change and uncertainty (06:28) Reinventing your identity (09:05) Knowing your strengths and weaknesses (09:59) Thriving in high-pressure environments (12:18) Career, family and survival mode (17:28) Why priorities matter more than balance (20:03) The importance of a supportive partner (23:04) Raising children while building a career (28:36) Sustaining performance over the long term (32:24) Why Mel doesn't overthink (33:03) Preparing for Oprah (37:19) What Oprah taught Mel about purpose (39:53) Storytelling, leadership and finding your strengths (42:57) Writing Age Against the Machine (47:10) What's next for Mel (50:57) Why purpose and connection matter (52:43) Mel's three habits for staying at the top Mel Doyle 🟩 Instagram: https://www.instagram.com/bronte_campbell/?hl=en  🟩 Book: How to Age Against The Machine: https://ageagainstthemachine.com.au/ 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://link.amazon/B0fkPVdbY  Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

How do you know when to walk away from something that made you? Since she was 13, Bronte Campbell has dedicated her life to swimming, becoming a champion in the pool. Her unwavering focus has led to three Olympic gold medals, and now, at 32, she is announcing her retirement. Now, Bronte is channelling her energy into entrepreneurship as the founder of activewear brand Earthletica. In this episode, Bronte Campbell explains how the pool shaped her mind and body, both in and out of the water. From the daily rebuilding of her focus to win an Olympic gold medal, to becoming a leader in an individual sport and balancing her relationship with her sister as both a rival and a collaborator. Now, she’s stepping away from it all to build a new identity away from the pool. What is the cost of enduring when you have little left to gain? In this episode Bronte shares How she made one of the biggest decisions of her life to retire from swimmingWhy she "tried on" retirement before making it permanentThe sacrifices required to compete at four Olympic GamesWhy the strategy that gets you to the top changes over timeThe lessons an eight-year shoulder injury taught her about recovery and resilienceHow curiosity became one of her greatest performance advantagesWhy recovery deserves as much attention as performanceBuilding trust and psychological safety within high-performing teamsThe incredible "Got Your Back" ritual that transformed the Australian Swim Team cultureWhy belonging directly influences performance under pressureThe transition from elite athlete to entrepreneur and co-founder of AthleticaThe challenges of building a purpose-driven businessThe importance of protecting time for strategic thinkingThe three habits that continue to help her stay at the top Key Quotes “Recovery deserves as much attention as performance.” “Trust is the difference between a gold and silver medal.” Timestamps (00:00) Why Bronte decided to retire (01:29) How to make irreversible life decisions (04:11) What it really takes to chase another Olympics (07:26) Getting to the top vs staying there (10:43) Injury, recovery and adapting over time (13:05) The shoulder injury that changed everything (15:59) From finding the problem to finding the solution (18:53) Why recovery became non-negotiable (23:06) Competing against your teammates (30:17) The "Got Your Back" culture that changed Australian swimming (39:44) Building Athletica after elite sport (50:32) Life after retirement and creating a new routine (55:49) Bronte's three habits for staying at the top Bronte Campbell  🟩 Instagram: https://www.instagram.com/bronte_campbell/?hl=en  🟩 Earthletica: https://earthletica.com/ Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

What if you could shift the energy of the room by raising your consciousness? Kate Kendall is a yogi and breathwork facilitator who helps people live less frantically. Stillness is the most underutilised tool we have for productivity and fulfilment. It’s often mistaken for weakness or being unproductive, but it is essential for avoiding burnout. Kate explains how to reclaim presence in the body and mind by reframing recovery as a strategy. In this episode Kate shares Why breath is one of the most underutilised performance tools availableThe impact of modern life on the way we breatheWhy nose breathing matters and how it influences health and performanceThe difference between formal and informal breathwork practicesWhat nervous system regulation actually meansSimple breathing techniques to become calmer and more focusedWhy leaders can shift the energy of a room through their own presenceThe relationship between breath, intuition and creativityHow to cultivate more stillness in a fast paced worldWhy nature, movement and simple rituals regulate the nervous systemThe role of awareness in making better decisionsWhy the sacred is often found in the ordinary moments of everyday life Key Quotes “Awakening is just a series of softenings.” “You can lead by simply shifting your energy in the room.” “Nothing changes if nothing changes.” Timestamps (00:00) Why breath is the most underutilised performance tool (01:36) How modern life changed the way we breathe (04:13) The history and importance of nose breathing (07:32) How to become a better nose breather (10:23) Formal vs informal breathwork practices (12:45) Breathwork journeys and nervous system healing (14:40) What nervous system regulation really means (17:01) Simple breathing techniques for stress and focus (19:20) A practical breathing exercise (22:57) How your breath changes the energy of the room (25:57) Kate's burnout and finding regulation (35:11) Intuition versus ego (39:31) Creating more stillness in everyday life (43:26) Nature, spirituality and reconnecting with yourself (47:08) Finding your own path to stillness (49:23) Why longevity starts with today (53:00) Living your purpose without attachment to outcomes (55:57) The simplest place to start (58:18) Kate's podcast and where to find her (59:28) Kate's three habits for staying at the top Kate Kendall  🟩 Website: https://activeyogi.com.au/ 🟩 Instagram: https://www.instagram.com/activeyogi 🟩 Podcast: Where We Soften 🟩 Substack: https://substack.com/@activeyogi  📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

When you’re in reactive mode, your environment dictates how you live your day-to-day: eating when hungry, responding to calls and texts immediately, exercising when your body is screaming for it. This is extremely cognitively expensive because it’s pulling from the finite pool of your attention and willpower. Which is why you need to shift from reactive to proactive as soon as possible. In this episode, I help you get honest with yourself about your reactive behaviour so you can create a gap between stimulus and response. This isn’t about willpower or requiring a ton of energy, but it will improve your control over your busy life. In This Episode I share Why living reactively is costing you energy and performanceThe difference between relying on feelings and relying on systemsWhat a personal operating system actually isWhy high performers need structure, not more motivationHow consistent nutrition creates better energy and focusThe importance of eating proactively rather than reactivelyWhy a regular bedtime is one of the highest leverage habits you can buildHow a go to bed alarm can transform your sleep routineCreating a simple sleep landing protocol that works in real lifeWhy movement should be flexible but non-negotiableThe power of domino habits and anchor behavioursHow to adapt your operating system for travel, holidays and busy seasonsWhy consistency beats perfection every time Key Quotes “If you're relying on how you feel to decide what to eat, when to move or when to sleep, you're already behind.” “The habits that look simple are often the ones that move the needle the most.” Timestamps (00:00) Why most people live reactively (01:36) What a personal operating system is (02:27) The problem with relying on feelings (05:05) Why systems outperform motivation (08:18) Building proactive nutrition habits (10:13) The power of a go to bed alarm (12:25) Creating a sleep landing protocol (15:08) Why movement needs flexibility (18:22) Building an operating system that works in real life (20:40) Domino habits that create momentum (24:08) Adapting your operating system for different seasons (28:01) Thinking strategically about recovery and energy 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

There is a right way and a wrong way to finding happiness. Unfortunately, most of us are only familiar with the wrong way: pursuing happiness. Paradoxically, our greatest pain comes from trying to pursue happiness. “I’ll be happy when”. Declan Edwards is a world-renowned Happiness Expert, a leader in positive psychology (the non-toxic kind), who has transformed the lives of high performers all across the world. Declan walks through the art of finding happiness and meaning that aren’t reliant on external factors like getting that promotion, a nice car, or a house. If you are someone who feels like your cup is always half full, then this episode is for you In This Episode Declan Share Why happiness is a skill that can be learned and practisedThe relationship between happiness and successWhy high performers often fall victim to the moving goalposts phenomenonThe science behind the hedonic treadmill and hedonic adaptationWhy happiness needs a PR makeoverThe difference between joy, connection, meaning and purposeWhy emotions are not inconveniences to be avoidedPractical ways to build emotional intelligence and self-awarenessHow to reconnect with your body and understand what emotions are telling youThe parenting paradox and what it teaches us about happinessWhy connection is one of the strongest predictors of long-term wellbeingThe five foundational skills for cultivating happinessHow journaling can help you identify life's early warning signsDeclan's top habits for staying at the top Key Quotes “Success at the cost of happiness is one of the most common forms of failure.” “Our brains have this funny tendency to always be moving the goalposts for happiness.” “We get too caught up being human doings and forget to be human beings.” Timestamps (00:00) Success versus happiness (02:31) Is happiness what we should be aiming for? (05:17) Declan's journey into happiness research (08:30) Why high performers keep moving the goalposts (09:19) The hedonic treadmill explained (12:51) Why happiness needs a PR makeover (16:37) The role of emotions in a happy life (19:03) Getting out of your head and back into your body (19:55) Building emotional literacy and awareness (23:28) How becoming a parent changed Declan's perspective (29:58) Internal stability versus external stability (33:02) The five foundational happiness skills (37:31) Gratitude, journaling and retraining the brain (41:05) Life gives us a poke, then a push, then a punch (42:04) Connection, belonging and the Harvard Study (46:39) Declan's new book, How to Be Happy (49:12) Three habits that help Declan stay at the top Declan Edwards 🟩 More about Declan Edwards: https://www.rorywarnock.com/ Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Do you feel like you’re hanging by a thread? You’re probably experiencing a sense of burnout. This feeling has been slowly building in the background, silently making you increasingly emotionally exhausted and cynical, and searching for an energy source in your work. Jess Spendlove explains how to recognise burnout, the questions you need to ask yourself and how to treat burnout within yourself. In This Episode I Share Why burnout doesn't happen overnightThe hidden cost of continually deprioritising yourselfWhy putting yourself first benefits everyone around youThe difference between operating on push energy versus rhythmMy personal experience with burnout and the warning signs I ignoredCommon early indicators that your current way of operating isn't sustainableHow energy, appetite and cravings can provide important feedbackWhy hydration and meal timing matter more than most people realiseThe Life Audit exercise I use with coaching clientsA client case study on creating consistency in a busy lifeHow to identify your own burnout warning signsPractical ways to take stock and create a more sustainable way of operating Key Quotes “Burnout doesn't just arrive. It is a series of decisions that accumulate.” “When you put everyone and everything ahead of yourself, you are deprioritising yourself.” “You can't expect consistent output if you have inconsistent input.” Timestamps (00:00) Why burnout doesn't happen overnight (00:30) The hidden cost of putting everyone else first (02:49) My own experience with burnout (04:11) Energy, appetite and cravings as warning signs (07:33) The early signs I missed (09:52) The email mistake I'll never forget (10:52) Introducing the Life Audit (12:15) The power of a domino behaviour (13:08) Why consistency creates better energy (14:35) How to check in before you hit burnout (15:28) Identifying your personal warning signs (16:10) Why I wrote For the Long Run Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Breathwork specialist Rory Warnock understands how to regulate your nervous system using the power of just your breath. When you're stressed, your IQ drops as your body is flooded with cortisol and adrenaline. Rory explains how to use your breath as a technique to down-regulate your body, improve your focus, and approach life with a clearer mind. In this episode of Stay at the Top, we explore the science and practical application of breathing, from elite sport and high performance environments through to everyday life. Rory shares simple techniques you can use immediately to reduce stress, improve recovery, and gain greater control over your emotional state. If you've ever felt overwhelmed, burnt out, reactive, or like your brain is running faster than you'd like, this episode is for you. In This Episode I Share Why breathing is one of the most underutilised performance tools availableThe connection between breath, stress and nervous system regulationHow elite athletes use breathing techniques before, during and after competitionWhy recovery is just as important as performanceThe difference between up-regulating and down-regulating your nervous systemHow breathing influences focus, cognition and emotional regulationWhy nose breathing matters and the benefits of functional breathingThe relationship between breathing, oxygen and carbon dioxideSimple breathing techniques to reduce stress in real timeHow wearables can be used to support behaviour change and recoveryWhy high performers are struggling with stress and burnoutThe role of exercise, connection and breathwork in sustainable performance Key Quotes “We need to eat and we need to breathe.” “It's not always about how well you can perform. It's about how well and how fast you can recover.” “Breathing is a skill. Like any skill, it can be trained.” Timestamps (00:00) Why people are struggling with stress and burnout (00:52) Meet Rory Warnock (02:41) How Rory discovered ultra running (05:29) Sustainable performance and recovery (08:53) Coaching the human before the athlete (10:23) The evolution from wellbeing to performance (15:16) Breathing techniques for elite athletes (17:15) The reset breath explained (20:55) Why foundations matter more than biohacks (22:03) Functional breathing and nose breathing (24:32) Rory's book and sharing breathing with the world (28:23) Why stress is Rory's biggest focus (29:54) What Rory sees in corporate Australia (32:08) HRV, recovery and nervous system regulation (34:58) Building a wellness club and the future of recovery (41:24) Using wearables as a guide, not a rulebook (42:16) Live breathing exercise with Jess (44:16) Why longer exhales calm the nervous system (45:12) Box breathing vs 4:6 breathing (47:42) Rory's three non-negotiables for staying at the top Rory Warnock  🟩 More about Rory Warnock: https://www.rorywarnock.com/ Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Jess Spendlove makes the case that your body and brain aren't built for modern-day chaos. Rather, your body runs on rhythm, and consistency is the operating system your biology depends on. Jess breaks down why consistency is a system rather than a daily willpower contest, why your real constraint is energy rather than time, and how reactive, chaotic days quietly accumulate as physiological strain that leaves you running on empty. Drawing on the framework from her debut book, For the Long Run (out 29 July 2026), she introduces the five rhythms — nutrition, movement, stress and recovery, sleep, and connection — that your biology needs to run together to perform sustainably. In This Episode I Share Why consistency has the wrong reputationThe difference between consistency and perfectionWhy you should optimise for your busiest days, not your bestThe concept of structured flexibilityHow to identify your non-negotiable habitsWhy your body and brain thrive off rhythmThe hidden cognitive cost of chaos and unpredictabilityHow rhythm helps create more energy and clarityThe five rhythms that shape your health and performanceWhy sustainable performance is built through small repeated behavioursHow to stop benchmarking yourself against old versions of your lifeWhy your habits need to fit your current season of life Key Quotes “Your body and brain are literally wired for rhythm.” “Your body and brain thrive off predictability.” “The goal is not a perfect protocol. The goal is sustainable rhythm.” Timestamps (00:00) Your body and brain are wired for rhythm (00:42) Why consistency needs a PR makeover (02:03) Stop benchmarking against old versions of yourself (03:07) Structured flexibility explained (05:19) The bowling alley analogy for habits (07:36) Why health does not need to be complicated (08:52) Why your brain thrives off rhythm (10:03) The cognitive cost of chaos (11:19) Your phone battery and energy analogy (12:25) The five rhythms of sustainable performance (14:44) Building your own daily operating system (16:00) The three biggest takeaways from this episode Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Dr Maria Elena Lukeides is one of the key change makers behind making TGA-approved MDMA and psilocybin pathways accessible in Australia. She explains the neurochemistry of stress and how the body stores trauma, the mind-body disconnect in modern life, and how the dopamine treadmill trap is keeping us away from rest. Dr Maria’s 28-year experience treating adolescents and adults spans across trauma, anxiety, depression, panic disorder, low self-esteem, parenting, relationships, and major life transitions. In This Episode Dr Maria Elena Shares Why so many people are chronically stuck in survival modeThe connection between trauma, burnout and nervous system dysregulationWhy modern life keeps us disconnected from the bodyThe difference between dopamine driven performance and oxytocin based recoveryWhy achievement alone never creates lasting fulfilmentThe impact of chronic stress on sleep, emotional regulation and healthHow panic attacks and trauma can resurface years laterThe “dropping anchor” technique for anxiety and nervous system regulationWhy rest is more than just sleepThe role of psychedelics and somatic therapy in trauma recoveryWhy healing happens through experience, not just insightHow to begin shifting from adrenaline-fuelled living to a more regulated state Key Quotes “Trauma isn’t what happened to us. It’s how we then relate to ourselves because of the experience.” “The mind often created the problem. It’s not going to fix it.” “Achievement is a false promise when it becomes your only source of worth.” Timestamps (00:00) Jess shares her experience with trauma and panic attacks (01:08) Meeting Bessel van der Kolk and psychedelic-assisted therapy (05:03) What psychedelic-assisted therapy actually involves (11:31) Why trauma healing is experiential, not intellectual (16:21) Why integration sessions matter (20:55) Modern life, stress and nervous system dysregulation (25:10) The body, bracing and survival mode (27:48) Oxytocin, connection and the true meaning of rest (33:44) Reframing stress, chores and self-talk (37:10) The burnout loop high performers get trapped in (41:12) Why work cannot be your only purpose (46:53) Dopamine, achievement and the moving goalposts (52:08) Jess shares her experience with PTSD and insomnia (54:55) Why sleep problems are escalating (59:18) Practical tools for improving sleep and down regulation (01:06:03) The one thing Dr Maria Elena wants everyone to remember Dr Maria Elena Lukeides 🟩 More about Dr Maria: https://www.drmariaelenalukeides.com.au/ Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

As humans, our superpower is a good night’s sleep, and yet we don’t protect it as much as we should. Sleep fuels everything we do in our waking life and helps us recover when our eyes are shut. Want better sleep? Dr Jemma King is an expert researcher in human behaviour and sleep science, and she gets to the bottom of why you’re not getting enough good sleep. You will understand how sleep impacts your physical and mental performance and why your phone is sabotaging your rest. In This Episode Dr Jemma Shares Why sleep is one of the most powerful performance tools availableThe connection between sleep, stress and mental healthDeep sleep vs REM sleep and why both matterWhy poor sleep impacts emotional regulation and decision makingThe role of the “midnight librarian” in processing emotions and memoriesHow caffeine really affects energy and sleepWhy consistency matters more than perfectionThe relationship between nutrition, blood sugar and sleep qualityThe impact of alcohol, doom scrolling and late night stimulationHow wearables can help improve self-awareness and behaviour changePractical strategies for navigating high demand seasons and parenthoodCold exposure, naps and recovery protocolsWhy your phone may be sabotaging your sleep and stress levels Key Quotes “Once you disentangle your circadian alignment, every single function inside every process of your body is affected.” “Caffeine does not give you energy. It blocks your tired signal.” “Sleep is the foundation that makes everything else easier.” Timestamps (00:00) Why sleep deprivation is causing chaos (01:22) Why Dr Gemma became obsessed with sleep (04:13) The modern sleep crisis (06:50) PTSD, REM sleep and emotional processing (08:49) Deep sleep and cleaning the brain (11:11) Why caffeine makes you feel worse later (12:02) Deep sleep vs REM sleep explained (13:06) Wearables, stress and sleep tracking (16:16) The power of sleep consistency (19:46) Why a go-to-bed alarm matters (20:24) The ideal morning and evening sleep routine (26:02) Nutrition, blood sugar and sleep quality (32:09) Self-awareness and behaviour change (34:10) Gut health and sleep (39:24) Navigating high stress seasons (42:54) Cold showers and stress resilience (44:26) Parenthood, sleep deprivation and relationships (53:57) How to nap properly (55:23) Doom scrolling and dopamine addiction (59:26) Coffee, alcohol and common sleep myths (01:02:02) Sleep vs exercise: which matters more? (01:03:19) Dr Gemma’s strategies to stay at the top Dr Jemma King 🟩 Buy Dr Jemma King’s book here: https://shorturl.at/V9gMp 🟩 LinkedIn https://www.linkedin.com/in/dr-jemma-king-phd-76013328/ Jess Spendlove 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Most people underestimate the impact of poor sleep. They push through it. They normalise it. They assume it is just part of a busy life. But even one or two nights of poor sleep can have a profound effect on how you think, feel and perform. In this episode of Stay at the Top, I break down three ways poor sleep is quietly showing up in your day to day life, from your food choices to your emotional regulation to your immune system. This is not about long term risk. It is about what is happening right now and why it matters. If you are feeling flat, craving more, reacting more or getting sick more often, this episode will help you connect the dots and understand why sleep is one of the highest leverage behaviours you can focus on. In This Episode I Share Why even one or two nights of poor sleep impacts performanceThe link between sleep, appetite hormones and overeatingWhy poor sleep increases cravings for highly palatable foodsHow sleep deprivation affects decision making and willpowerThe impact of poor sleep on emotional regulation and reactivityThe connection between sleep and immune functionResearch showing increased risk of illness with reduced sleepWhy poor sleep often shows up during high stress periodsHow sleep influences energy, focus and daily behavioursA simple way to assess and track your sleep Key Quotes “This is not a willpower problem. This is a biological shift.” “Even one or two nights of poor sleep can change how you eat, think and feel.” “Sleep is one of the highest leverage behaviours for performance.” Timestamps (00:00) The impact of poor sleep on performance (02:14) Sleep, appetite and overeating (04:33) Cravings and disrupted eating patterns (06:50) Emotional regulation and decision making (09:05) Tracking sleep and recognising red flags (11:19) Why winning the night matters (13:36) Sleep and immune function (15:55) Stress, burnout and getting sick (18:08) How to assess and improve your sleep 📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://booktopia.kh4ffx.net/n423Ea Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.

Reaching the top and staying there are two very different challenges. One can be driven by hustle, obsession and short term intensity. The other requires evolution, resilience and a willingness to challenge long held beliefs. In this episode of Stay at the Top, I’m joined by Dane Rampe, Sydney Swans captain and one of the AFL’s most respected leaders, for a raw and insightful conversation on longevity, leadership, failure and what it truly takes to sustain elite performance over time. We unpack Dane’s unconventional path to the AFL, the years of rejection before being drafted, the mindset shifts that extended his career, and the lessons learned from four Grand Final losses. This is a conversation about performance, but even more so identity, perspective and growth. In this episode, Dane shares Why reaching the top and staying there require different mindsetsHis four year journey of rejection before joining the AFLThe power of delayed success and compounding habitsHow elite performers evolve as they ageWhy listening to your body matters more than grinding harderThe metrics that actually matter for performanceLessons from four Grand Final lossesLeadership, pressure and identityWhy failure can become one of life’s greatest giftsWhat sustainable high performance really looks like Key Quotes “Reaching the top, you can get there unsustainably. Staying there requires something different.” “High performance is such a privilege.” “What everyone saw was the rise. What they didn’t see was years of flatlining.” Timestamps (00:01) Reaching the top vs staying there (02:30) The secret to longevity (05:11) Rejected at 18 and the four year grind (09:02) Letting go of identity and pressure (10:22) Delayed success and compounding habits (13:31) What changed with age and experience (15:40) The metrics that matter (19:19) Challenging long held beliefs (23:12) How Dane approaches performance now (24:39) Parallels between business and sport (26:18) Four Grand Final losses and failure (31:17) Leadership, pressure and responsibility (33:44) Perspective after public failure (36:01) Why failure no longer scares him PRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPh About Dane Rampe Instagram https://www.instagram.com/_danerampe/ Take the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ Stay At The Top 🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/ 📩 [email protected] Hosted on Acast. See acast.com/privacy for more information.