Stay at the Top

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,...

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 an...

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 ep...

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 acr...

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. I...

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...

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...

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,...

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 y...

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...

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 long...

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...

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...

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...

Longevity is trending. But most people are still overlooking what actually drives it. At the same time, GLP-1s and peptides are on the rise. Powerful tools, but often used without the structure or understanding required to make them effective. In this episode, I’m joined by Dr Sebastian Pedersen to break down what actually works. We cover the fundamentals of longevity, where GLP-1s fit, and what y...

If you are performing on broken sleep, high stress and a full mental load, there is a good chance you are under supported. One of the most overlooked tools in that conversation, particularly for women, is creatine. In this deep dive episode of Stay at the Top, I unpack why creatine is no longer just a supplement for muscle and strength. We now understand it through a broader lens that includes bra...

Are you concerned your metabolism has slowed down? If you are, you are not alone. It is one of the most common questions people ask as they move through midlife. But what if the problem is not your metabolism at all? In this episode of Stay at the Top , I’m joined by Angelique Clark, advanced perimenopause physique dietitian, nutritionist and exercise physiologist. Together we unpack what is actua...

In this episode of Stay at the Top , I unpack the simple health dashboard every high performer should be using to better understand their energy, performance and recovery. Your body is communicating with you every single day through signs and signals like your energy, appetite and performance. When you learn how to read those signals and combine them with the right objective data, you move from gu...

In this episode of Stay at the Top , I challenge that assumption and introduce what I believe is the most underutilised lever in sustainable high performance. Recovery. Not reactive rest. Not collapse after a deadline. Not a holiday you crawl into exhausted. Intentional, strategic recovery designed into your days, weeks, quarters and year. Drawing from over a decade inside elite sport and Special...

2026 is not about overhauls. It is not about extremes. And it is definitely not about detoxes, six week challenges or all-or-nothing resets. In this episode of Stay at the Top , I share a different approach. Upgrades. Small, intelligent, intentional adjustments that compound over time. Sustainable high performance is not built on intensity. It is built on repeatability. And upgrades work because y...

If I looked at your last seven days, would your energy be consistent… or chaotic? In this episode of Stay at the Top , I break down one of the most common challenges I see in high performers. Inconsistent energy. The afternoon crash. The midweek burnout. The feeling of starting the week strong and finishing it completely depleted. Most people assume it is random. That it is age, hormones, or just...

In this episode of Stay at the Top, I share three reasons why celebrating milestones and small wins is not just a nice idea, but a performance strategy. Especially for high performers who are ambitious, driven, and constantly raising the bar. I also share a personal milestone that I have not shared anywhere else. Not on Instagram. Not on LinkedIn. Not even on my email list yet. I wanted to share i...

Week eight of the Stay at the Top Summer Reset series focuses on one of the most important foundations of health and performance. Sleep. When energy is low or recovery feels off, sleep is often blamed in isolation. In reality, most sleep issues are shaped by what happens during the day. The cues you give your brain, the rhythm of your habits and how you wind down all matter more than chasing perfe...

Week seven of the Stay at the Top Summer Reset series focuses on one word that underpins sustainable health and performance in 2026. Consistency . Consistency is often misunderstood as rigidity. In reality, it is structured flexibility. It is about creating guard rails around the behaviours that matter, while allowing freedom within them. In this episode, I unpack why the biggest barrier is not in...

January is loud. Everywhere you look there are detoxes, cleanses, gut resets and six or eight week challenges promising a fresh start. Most of them are built on the same idea. Overhaul everything. Be all in. Then start again when life gets in the way. In week six of the Stay at the Top Summer Reset series , I explain why this approach keeps people stuck in the same cycle and why you do not need to...