my millennial health

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 ShareWhy 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 nextKey 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/4t33BPhTake 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

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 ShareWhy 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 timeKey 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/4t33BPhTake 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

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 shareThe 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 opportunitiesKey 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/4t33BPhTake 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

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 sharesWhy 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 topMel 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

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 sharesWhy 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 lifeKey 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 topKate 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/n423EaTake the High-Performance Profile Quizhttps://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

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 shareWhy 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 timeKey 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/n423EaTake the High-Performance Profile Quizhttps://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

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 youIn This Episode Declan ShareWhy 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 topKey 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 topDeclan Edwards🟩 More about Declan Edwards: https://www.rorywarnock.com/Jess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://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

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 ShareWhy 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 operatingKey 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 RunJess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://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