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/

📩 [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 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/

📩 [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 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/

📩 [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 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/

📩 [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 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/

📩 [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 available
• The impact of modern life on the way we breathe
• Why nose breathing matters and how it influences health and performance
• The difference between formal and informal breathwork practices
• What nervous system regulation actually means
• Simple breathing techniques to become calmer and more focused
• Why leaders can shift the energy of a room through their own presence
• The relationship between breath, intuition and creativity
• How to cultivate more stillness in a fast paced world
• Why nature, movement and simple rituals regulate the nervous system
• The role of awareness in making better decisions
• Why 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 performance
• The difference between relying on feelings and relying on systems
• What a personal operating system actually is
• Why high performers need structure, not more motivation
• How consistent nutrition creates better energy and focus
• The importance of eating proactively rather than reactively
• Why a regular bedtime is one of the highest leverage habits you can build
• How a go to bed alarm can transform your sleep routine
• Creating a simple sleep landing protocol that works in real life
• Why movement should be flexible but non-negotiable
• The power of domino habits and anchor behaviours
• How to adapt your operating system for travel, holidays and busy seasons
• Why 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 practised
• The relationship between happiness and success
• Why high performers often fall victim to the moving goalposts phenomenon
• The science behind the hedonic treadmill and hedonic adaptation
• Why happiness needs a PR makeover
• The difference between joy, connection, meaning and purpose
• Why emotions are not inconveniences to be avoided
• Practical ways to build emotional intelligence and self-awareness
• How to reconnect with your body and understand what emotions are telling you
• The parenting paradox and what it teaches us about happiness
• Why connection is one of the strongest predictors of long-term wellbeing
• The five foundational skills for cultivating happiness
• How journaling can help you identify life's early warning signs
• Declan'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 overnight
• The hidden cost of continually deprioritising yourself
• Why putting yourself first benefits everyone around you
• The difference between operating on push energy versus rhythm
• My personal experience with burnout and the warning signs I ignored
• Common early indicators that your current way of operating isn't sustainable
• How energy, appetite and cravings can provide important feedback
• Why hydration and meal timing matter more than most people realise
• The Life Audit exercise I use with coaching clients
• A client case study on creating consistency in a busy life
• How to identify your own burnout warning signs
• Practical 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 available
• The connection between breath, stress and nervous system regulation
• How elite athletes use breathing techniques before, during and after competition
• Why recovery is just as important as performance
• The difference between up-regulating and down-regulating your nervous system
• How breathing influences focus, cognition and emotional regulation
• Why nose breathing matters and the benefits of functional breathing
• The relationship between breathing, oxygen and carbon dioxide
• Simple breathing techniques to reduce stress in real time
• How wearables can be used to support behaviour change and recovery
• Why high performers are struggling with stress and burnout
• The 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.