my millennial health

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 ShareWhy 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 performanceKey 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 topRory Warnock 🟩 More about Rory Warnock: 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

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 ShareWhy 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 lifeKey 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 episodeJess 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

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 SharesWhy 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 levelsKey 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 topDr 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/n423EaTake 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

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 ShareWhy 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 sleepKey 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/n423EaTake 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

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 sharesWhy 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 likeKey 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 himPRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPhAbout Dane RampeInstagram https://www.instagram.com/_danerampe/ Take 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

We talk a lot about immunity, especially as the weather turns.But most of the conversation focuses on one question.How do I boost it?In this episode of Stay at the Top, I’m joined by Dr Cecilia Kitic, PhD researcher, exercise physiologist and founder of Fertile Gut, to unpack why the immune system is not designed to be boosted, but balanced.We explore the powerful connection between your gut microbiome, sleep, stress, fibre intake and immune resilience, and what actually helps you get sick less often, recover better and perform at your best.If you are run down, getting sick often, or want to better understand how to protect your health in busy seasons, this episode is packed with practical takeaways.In this episode Dr Cecilia shares:Why immunity is about balance, not boostingHow the gut microbiome trains and supports the immune systemWhy sleep deprivation increases your risk of getting sickThe role fibre plays in immune resilience and longevityHow chronic stress impacts the microbiome and immune functionHRV and early warning signs your body may be under strainSigns your microbiome may be disruptedHow quickly your microbiome can improve when habits changeWhy under eating can weaken immunityThe one thing Dr Cecilia wants everyone to do more ofKey Quotes“If you want stronger immunity, focus on what you are doing when you are not sick.”“Sleep is one of the most powerful protectors of immune resilience.”“Fibre is one of the most overlooked tools for long term health.”“Your gut microbiome is not separate from performance. It is central to it.”Timestamps(00:15) Why immunity should not be boosted(02:01) Protein, fibre and gut health(04:40) Why 70% of the immune system lives near the gut(09:52) How often getting sick is normal(10:53) Sleep and a 3x greater risk of catching a cold(14:34) Fibre and immune resilience(21:58) Stress, HRV and immune suppression(28:08) Immunity, ageing and longevity(31:07) Signs your body may be inflamed or run down(34:02) How quickly the microbiome can change(37:56) Why “boosting immunity” misses the point(40:54) Habits that undermine immunity(45:10) Busy life? Where to start(48:59) The one thing to remember-----------------📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPh-----------------About Dr Cecilia KiticFertile Gut: www.fertile-gut.comInstagram: www.instagram.com/fertilegutGut & Hormone Health Clinic: gutandhormonehealthclinic.com.au/Take 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

Protein is having a moment.But so is ultra processed food.In this episode of Stay at the Top, I unpack a growing issue I am seeing. People are trying to do the right thing by increasing their protein, but in the process, many are relying on convenient, highly processed “high protein” foods that are quietly working against their gut health, recovery and long term performance.This is not an anti protein conversation. Protein still matters. But this episode goes deeper into something many people are missing.Quality.Because not all protein is created equal.If you are hitting your protein targets but still feeling flat, bloated or inconsistent, this will help you understand why.I also go into more detail on this in my book For the Long Run, which is now available on pre sale hereIn this episode, I coverWhy protein is having a moment and where it is going wrongThe difference between protein quantity and qualityHow ultra processed “high protein” foods impact gut healthWhy gut health directly influences energy, recovery and performanceThe role of plant diversity and fibre in supporting the microbiomeThe 30 plant foods per week target and how to approach itThe Protein and Plant Protocol (Triple P)How to read labels and choose better protein optionsPractical ways to balance convenience with quality Key Quotes“When you prioritise convenience over quality, you start to work against your gut health.”“Your gut is not separate from your performance. It is central to it.”“You might be hitting your protein targets on paper, but if your gut is not functioning well, your output will not match your input.”Timestamps(01:43) The Missing Piece: Quality(03:30) Ultra Processed Foods and Diet Quality(06:09) The Rise of Ultra Processed Diets(08:30) The Hidden Problem with Protein Convenience Foods(09:11) The Gut as a Performance Driver(11:35) Stress, Sleep and the Gut Brain Axis(13:17) Gut Wall Integrity Explained(15:22) Signs Your Gut May Be Compromised(17:51) What Damages Gut Health(18:23) How to Improve Gut Health(22:23) The 30 Plant Foods Target(24:09) Prebiotic and Probiotic Foods(26:14) The Protein and Plant Protocol (Triple P)Take the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Everything about me can be found here: www.jessicaspendlove.com If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly? Email Jess@JessicaSpendlove.com

Do you ever feel like you’re doing most things right… but something still feels off?Your energy is inconsistent.Your focus drops.You’re showing up, putting in the effort… but it’s not translating the way it should.This is where most high performers sit.And it’s not a lack of discipline, motivation or effort.It’s a systems problem.In this solo episode, I break down the five habits I’ve seen repeated across 15 years working with elite athletes, special forces, executives and high-performing individuals who don’t just reach the top, but stay there.I also go into more detail on this in my book For the Long Run, which is now available on pre sale hereIn this episode, I coverWhy doing “most things right” is not enoughThe difference between a reactive approach and a daily operating systemThe five core habits that underpin sustainable high performanceWhy foundations will always outperform fadsThe shift from rigid routines to flexible, personalised rhythmsHow to think about energy through “charge up” and “charge down”Why recovery is not a reward, but part of the systemThe concept of the Domino Habit and how it shapes your entire dayHow to identify and protect the one behaviour that makes everything else easierKey Quotes“Doing most things right is not the same as doing the right things consistently, in a way that actually fits your life.”“The biggest gap I see in high performers is not effort. It’s running their health reactively, without a system.”“Work with your biology, not against it. Otherwise everything just costs more.”Timestamps(00:10) – The real problem: “I’m doing most things right… but something still feels off”(01:37) – Why a slight shift, done consistently, drives massive gains(01:37) – Habit 1: Build an operating system, not a to-do list(08:41) – Habit 2: Prioritise foundations over fads(13:28) – Habit 3: Design rhythms, not routines(17:37)– Habit 4: Know how to charge up and charge down(23:26) – Habit 5: Know your Domino Habit( 31:05) – Practical tool: Find and protect your Domino HabitTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Everything about me can be found here: www.jessicaspendlove.com If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly? Email Jess@JessicaSpendlove.com