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The one about high-performing women - with Dr Kellie Rose
From Survival to Thriving: Unlocking Women's High Performance
Dr. Kellie Rose, a performance scientist and women’s health advisor, explains how women leaders can move from high‑functioning survival mode to sustainable high performance without sacrificing their health, families, or careers. Drawing on her background working with Olympic athletes, she unpacks what it means to become a “corporate athlete” and how to design an operating system for well‑being that supports long‑term leadership success.
How Dr. Kellie helps executive women shift from barely coping to flourishing in senior and C‑suite roles.
The “corporate athlete” idea and why leadership careers demand more longevity than elite sport.
Objective performance data: using WHOOP, biomarkers, burnout inventories, and a proprietary health index.
Why guilt and self‑sacrifice keep high achievers stuck in survival mode.
Building a well‑being operating system around five pillars: stress regulation, sleep, proactive recovery, exercise, and energy management.
Transition rituals to downregulate stress, leave work at work, and be present at home.
Sleep debt, circadian rhythm consistency, and how small changes transform next‑day cognitive performance.
Hormone‑informed performance for midlife women, perimenopause signals, and why stress can worsen symptoms.
The difference between stress and burnout, and why burnout is chronic, persistent, multi‑dimensional.
What sustainable high performance actually looks like over years, not weeks.
Dr. Kellie’s vision for the future of women’s leadership: careers by design, not by default.
“Transition rituals help downregulate stress and be present.”
“Stress can exacerbate menopause symptoms and affect energy.”
“Burnout is chronic, persistent stress lasting months.”
00:00 Introduction to Dr. Kellie Rose
01:29 The Role of Performance Science in Women's Health
04:52 Understanding Corporate Athletes
07:22 The Importance of Well‑being in High Performance
10:09 Designing a Well‑being Operating System
12:41 Transitioning from Burnout to Sustainable Performance
15:15 The Impact of Sleep on Performance
17:55 Rituals and Routines for Well‑being
20:18 Hormone‑Informed Work Rhythms
23:53 Recognising Signs of Stress and Burnout
25:47 Advice for Women in Male‑Dominated Environments
27:31 Defining Burnout vs. Stress
29:04 The Future of Women's Leadership
32:15 Closing
Resources:
Dr. Kellie Rose’s Website – https://www.drkellierose.com
WHOOP Fitness Band – https://www.whoop.com
Connect with Dr. Kellie Rose:
Website – https://www.drkellierose.com
LinkedIn – https://www.linkedin.com/in/drkellierose
Instagram – https://www.instagram.com/drkellierose
Dr. Kellie Rose is on a mission to take women out of high-functioning survival mode and into sustainable high-performance.
A Performance Scientist and Women’s Health Advisor, with a PhD in Exercise Science and a decade working in Olympic sport, Kellie brings the science of elite performance to the world of leadership — helping executive women achieve ambitious goals without burning out.
Her work challenges the outdated “grind” model of success, proving that health is not the cost of leadership — it’s the catalyst. Through her coaching, workshops and keynotes, Kellie empowers women to recalibrate their energy, optimise their biology, and expand their leadership capacity with science-based systems and strategies that actually work.
She’s redefining what it means to lead well as professional women: not just with results, but with resilience, energy, and joy.
About Dan
Dan Jacobs is a business builder, founder, and host of The Business with Dan Jacobs Podcast.
Dan believes that we can make the world a better place by helping small businesses succeed. He is the founder of Buybill, a platform designed to give small businesses access to big-business operational capability. You can follow Dan on LinkedIn .
View all episodes
By Dan JacobsFrom Survival to Thriving: Unlocking Women's High Performance
Dr. Kellie Rose, a performance scientist and women’s health advisor, explains how women leaders can move from high‑functioning survival mode to sustainable high performance without sacrificing their health, families, or careers. Drawing on her background working with Olympic athletes, she unpacks what it means to become a “corporate athlete” and how to design an operating system for well‑being that supports long‑term leadership success.
How Dr. Kellie helps executive women shift from barely coping to flourishing in senior and C‑suite roles.
The “corporate athlete” idea and why leadership careers demand more longevity than elite sport.
Objective performance data: using WHOOP, biomarkers, burnout inventories, and a proprietary health index.
Why guilt and self‑sacrifice keep high achievers stuck in survival mode.
Building a well‑being operating system around five pillars: stress regulation, sleep, proactive recovery, exercise, and energy management.
Transition rituals to downregulate stress, leave work at work, and be present at home.
Sleep debt, circadian rhythm consistency, and how small changes transform next‑day cognitive performance.
Hormone‑informed performance for midlife women, perimenopause signals, and why stress can worsen symptoms.
The difference between stress and burnout, and why burnout is chronic, persistent, multi‑dimensional.
What sustainable high performance actually looks like over years, not weeks.
Dr. Kellie’s vision for the future of women’s leadership: careers by design, not by default.
“Transition rituals help downregulate stress and be present.”
“Stress can exacerbate menopause symptoms and affect energy.”
“Burnout is chronic, persistent stress lasting months.”
00:00 Introduction to Dr. Kellie Rose
01:29 The Role of Performance Science in Women's Health
04:52 Understanding Corporate Athletes
07:22 The Importance of Well‑being in High Performance
10:09 Designing a Well‑being Operating System
12:41 Transitioning from Burnout to Sustainable Performance
15:15 The Impact of Sleep on Performance
17:55 Rituals and Routines for Well‑being
20:18 Hormone‑Informed Work Rhythms
23:53 Recognising Signs of Stress and Burnout
25:47 Advice for Women in Male‑Dominated Environments
27:31 Defining Burnout vs. Stress
29:04 The Future of Women's Leadership
32:15 Closing
Resources:
Dr. Kellie Rose’s Website – https://www.drkellierose.com
WHOOP Fitness Band – https://www.whoop.com
Connect with Dr. Kellie Rose:
Website – https://www.drkellierose.com
LinkedIn – https://www.linkedin.com/in/drkellierose
Instagram – https://www.instagram.com/drkellierose
Dr. Kellie Rose is on a mission to take women out of high-functioning survival mode and into sustainable high-performance.
A Performance Scientist and Women’s Health Advisor, with a PhD in Exercise Science and a decade working in Olympic sport, Kellie brings the science of elite performance to the world of leadership — helping executive women achieve ambitious goals without burning out.
Her work challenges the outdated “grind” model of success, proving that health is not the cost of leadership — it’s the catalyst. Through her coaching, workshops and keynotes, Kellie empowers women to recalibrate their energy, optimise their biology, and expand their leadership capacity with science-based systems and strategies that actually work.
She’s redefining what it means to lead well as professional women: not just with results, but with resilience, energy, and joy.
About Dan
Dan Jacobs is a business builder, founder, and host of The Business with Dan Jacobs Podcast.
Dan believes that we can make the world a better place by helping small businesses succeed. He is the founder of Buybill, a platform designed to give small businesses access to big-business operational capability. You can follow Dan on LinkedIn .