Stay at the Top

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 capacity
The hidden cost of constantly doing more with less
How your own health habits quietly erode during busy seasons
Why protecting your operating system matters more than ever
The difference between reactive and proactive recovery
How to use psychological detachment to recover more effectively
Why annual, quarterly and daily recovery all matter
How to work with your biology instead of against it
Understanding your sleep chronotype and ultradian rhythm
Why brain breaks are one of the highest leverage habits you can build
The importance of subtracting before continuing to add more
How to protect your capacity during seasons of change
Why 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/
📩 Jess@JessicaSpendlove.com
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 Run
The three problems the book was designed to solve
Why sustainable performance starts with your own daily operating system
The five rhythms that underpin health, wellbeing and performance
The framework behind Charge Up, Capacity and Charge Down
Why knowing what to do isn't the same as doing it
Why foundations will always outperform fads
How to close the gap between knowledge and action
Practical strategies for overcoming afternoon energy slumps
Why recovery is the missing piece for so many people
How to adapt your habits to your current season of life
The importance of identifying and protecting your domino habit
Why 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/
📩 Jess@JessicaSpendlove.com

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 Run
Why I initially said no to writing a book
How becoming a parent shaped the message I wanted to share
Why rhythm matters more than balance during busy seasons
The framework behind my Daily Operating System
The five rhythms that underpin sustainable high performance
How I wrote a book while raising a one year old
The recovery strategies that helped me maintain focus and energy
Why working in performance pulses improved my cognitive output
The importance of brain breaks during intense work periods
Why sustainable performance sometimes includes short, intentional sprints
How to recognise when it's time to deload and recover
Why preparation is often years in the making
The 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/
📩 Jess@JessicaSpendlove.com
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 developed
How she navigated leaving Channel Seven after 25 years
Why it's important to let yourself grieve before moving forward
The mindset that helped her embrace a completely new chapter
How to identify your strengths and recognise your weaknesses
Why preparation creates opportunity
The difference between work-life balance and priorities
Balancing an ambitious career with raising young children
Why being fully present matters more than trying to do everything
How her priorities have evolved through each decade of life
Lessons from interviewing Oprah and preparing for high-pressure moments
Why purpose becomes even more important as we age
The role of gratitude, authenticity and joy in sustaining success
Key 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/
📩 Jess@JessicaSpendlove.com
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 swimming
Why she "tried on" retirement before making it permanent
The sacrifices required to compete at four Olympic Games
Why the strategy that gets you to the top changes over time
The lessons an eight-year shoulder injury taught her about recovery and resilience
How curiosity became one of her greatest performance advantages
Why recovery deserves as much attention as performance
Building trust and psychological safety within high-performing teams
The incredible "Got Your Back" ritual that transformed the Australian Swim Team culture
Why belonging directly influences performance under pressure
The transition from elite athlete to entrepreneur and co-founder of Athletica
The challenges of building a purpose-driven business
The importance of protecting time for strategic thinking
The 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/
📩 Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.