Stay at the Top
Episodes
S5E09. 5 Habits of Sustainable High Performers
06 Apr 2026
Contributed by Lukas
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 ...
S5E08. Longevity and GLP-1s: What Actually Works and What Doesn’t with Dr Sebastian Pedersen
30 Mar 2026
Contributed by Lukas
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 to...
S5E07. Creatine for Women: Brain Energy, Fatigue and Sleep Deficits
23 Mar 2026
Contributed by Lukas
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 ...
S5E06. Muscle, Metabolism and Midlife: What Actually Changes and What You Can Do About It with Angelique Clark
16 Mar 2026
Contributed by Lukas
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 throug...
S4E05. The health dashboard every high performer should be using
09 Mar 2026
Contributed by Lukas
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, perfo...
S5E04. The Most Underutilised Performance Lever
02 Mar 2026
Contributed by Lukas
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 perfo...
S5E03. Four Upgrades to Future-Proof Your Performance
23 Feb 2026
Contributed by Lukas
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 epis...
S5E02. Why Your Energy Is Inconsistent (And What To Do About It)
16 Feb 2026
Contributed by Lukas
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 co...
S4E25. Why it’s important to celebrate milestones (plus sharing a special announcement here first)
12 Feb 2026
Contributed by Lukas
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 strateg...
S4E24. RESET: Sleep as a Performance Foundation
02 Feb 2026
Contributed by Lukas
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...
S4E23. RESET. Your Word for 2026
26 Jan 2026
Contributed by Lukas
Week seven of the Stay at the Top Summer Reset series focuses on one word that underpins sustainable health and performance in 2026. Consistency.Consi...
S4E22. Detoxes, Cleanses, Challenges… Oh My
19 Jan 2026
Contributed by Lukas
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...
S4E21. RESET What does your yearly rhythm look like?
12 Jan 2026
Contributed by Lukas
Week five of the Stay at the Top Summer Reset series is about zooming out.So far, you have looked at your days, your weeks and the foundations that sh...
S4E20. RESET: This year, schedule what you need and want first.
05 Jan 2026
Contributed by Lukas
Week four of the Stay at the Top Summer Reset series focuses on one of the most powerful and overlooked performance tools you have. Your diary.Most hi...
S4E19. RESET: What’s Your Domino Habit for 2026?
29 Dec 2025
Contributed by Lukas
Week three of the Stay at the Top Summer Reset mini series is about simplifying.This time of year often triggers big plans and long lists of things to...
S4E18. RESET: Three Questions to Help you Reflect & Reset
22 Dec 2025
Contributed by Lukas
Week two of the Stay at the Top Summer Reset series is about lifting your head up and looking forward.In this episode, I share why holidays and downti...
S4E17. RESET: The One Day Method
15 Dec 2025
Contributed by Lukas
This time of year can feel full. Busy. And for many people, quietly overwhelming.Instead of taking my usual break, I created a special Summer Reset mi...
S4E16. Your end of year review - what to stop, start and keep
08 Dec 2025
Contributed by Lukas
If you have been running hard all year and have not yet stopped long enough to feel it, this episode is your invitation to pause.In this episode of St...
S4E15. The eight pillars of sustainable performance with Ezio Mormile
01 Dec 2025
Contributed by Lukas
What do elite sport and high pressure business environments have in common? Everything.In this episode of Stay at the Top, I am joined by Ezio Mormile...
S4E14. The framework to help you stay healthy in busy seasons
24 Nov 2025
Contributed by Lukas
Busy seasons are not the problem. A lack of strategy is.In this episode of Stay at the Top, I walk you through the practical framework I first develop...
S4E13. How to go from self-neglect to self compassion with Dr Hayley D Quinn
17 Nov 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m joined again by Dr Hayley D. Quinn, clinical psychologist, author and expert in compassion-focused therapy. ...
S4E12. Stop putting yourself last - the reminder every high performer needs
10 Nov 2025
Contributed by Lukas
In this episode of Stay at the Top, I explore why so many high achievers consistently place their own needs at the end of the line. This pattern rarel...
S4E11. How to make wellbeing at work actually work with Phil Wolffe
03 Nov 2025
Contributed by Lukas
In this episode of Stay at the Top, I am joined by wellbeing and performance specialist Phil Wolffe, founder of Kinex Health. Phil has spent over 15 y...
S4E10. Three ways to work with your biology for more energy and better recovery
27 Oct 2025
Contributed by Lukas
How does having more energy sound to you?Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your da...
S4E09. How to be powerful and likeable with Dr Kate Mason
20 Oct 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m joined by Dr Kate Mason, executive coach, communication expert and author of Powerfully Likeable: How to Be ...
S4E08. Why you need an operating system
13 Oct 2025
Contributed by Lukas
In this episode of Stay at the Top, I unpack why relying on motivation, feelings, or willpower is one of the biggest traps high performers fall into a...
S4E07. Rewiring Pain-How Your Nervous System and Brain Can Adapt
07 Oct 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m joined by Claire Richardson, an Advanced Pain Management Osteopath and pain clinician with more than 15 year...
S4E06. Experiment to Excel: How High Performers Optimise Their Habits
29 Sep 2025
Contributed by Lukas
In this episode of Stay at the Top, I introduce a powerful mindset shift that high performers know well in business but rarely apply to their health: ...
S4E05. Success Leaves Clues: High Performance Lessons with Dr Jo Lukins
22 Sep 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m joined by performance psychologist Dr Jo Lukins, who brings decades of experience working across elite sport...
S4E04. 6 Simple Nutrition Upgrades for Sustainable High Performance
15 Sep 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m breaking down six simple ways you can upgrade your nutrition without overhauls, restrictions, or complicated...
S4E03. Why every high performer should use a wearable
09 Sep 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m making a bold call: every high performer should be using a wearable.For years, I sat on the fence. But after...
S4E02. Are your habits aligned to the season you're in?
02 Sep 2025
Contributed by Lukas
In this episode of Stay at the Top, I’m diving into an important question: Are your habits actually aligned to the season you’re in right now?It’...
S4E01. It’s time to get this show on the road again
27 Aug 2025
Contributed by Lukas
After what was meant to be a short break turned into nine months, Stay at the Top is finally back. In this episode, I share a personal update on life,...
S3E15. The power of reflection and ending the year with purpose
02 Dec 2024
Contributed by Lukas
In this special and final episode of Stay at the Top Season 3, I’m reflecting on the season that’s been, sharing personal insights about my next c...
S3E14. Thriving, not surviving: High-performance strategies for the year-end rush
25 Nov 2024
Contributed by Lukas
As we approach the final sprint of 2024, the end-of-year chaos is in full swing. Workloads are high, social commitments are piling up, and energy leve...
S3E13. Mindset, Motivation, and Mental Skills: Dan Haesler’s formula for success
18 Nov 2024
Contributed by Lukas
In this episode of Stay at the Top, I’m joined by Dan Haesler, a performance and leadership coach who works with elite athletes, corporate leaders, ...
S3E12. Two key changes to shift from surviving to thriving
11 Nov 2024
Contributed by Lukas
In this episode of Stay at the Top, I’m diving into a personal journey of transformation—from being burnt out and operating constantly “in the r...
S3E11. Building stress fitness with Paul Taylor
04 Nov 2024
Contributed by Lukas
In this episode of Stay at the Top, I’m excited to chat with Paul Taylor— Neuroscientist, Exercise Physiologist and Nutritionist who is currently ...
S3E10. A high-performance tool for every area of life
28 Oct 2024
Contributed by Lukas
In this episode of Stay at the Top, I break down a powerful tool I’ve relied on for years: the Stop, Start, Keep Doing Framework. Whether you're ref...
S3E09. Mastering recovery: Building resilience for high performance with Dr. Kellie Rose
21 Oct 2024
Contributed by Lukas
In this episode of Stay at the Top, I’m joined by Dr. Kellie Rose, a performance scientist and Executive Women’s Health Coach with a unique backgr...
S3E08. The cost of inaction: Why waiting is holding you back
16 Oct 2024
Contributed by Lukas
In this episode of Stay at the Top, I dive into a topic that has been weighing on my mind for weeks: the cost of inaction. As we approach the end of t...
S3E07. Why a proactive approach is non-negotiable for long-term health with Georgina Claxton
07 Oct 2024
Contributed by Lukas
In this episode, I sit down with Georgina Claxton, a leading physiotherapist and strength coach, to talk about shifting from a reactive to a proactive...
S3E06. 7 common energy drainers that could be holding you back (and how to fix them!)
30 Sep 2024
Contributed by Lukas
As we get deeper into the year, many of you might be feeling your energy levels drop, but this episode is all about identifying those common energy dr...
S3E05. 4 habits of elite athletes every high performer should leverage
23 Sep 2024
Contributed by Lukas
In today’s episode of Stay at the Top, I’m diving into four habits and strategies that elite athletes use to reach and sustain peak performance th...
S3E04. The blueprint to build better habits and achieve sustainable success
16 Sep 2024
Contributed by Lukas
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/In today’s episode of Stay At The Top, I’m breaking dow...
S3E03. The most common mistake people make when trying to change behaviour
09 Sep 2024
Contributed by Lukas
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/In today's episode of Stay At The Top, I'm uncovering one o...
S3E02. 5 reasons you're experiencing low energy levels [and how to overcome them]
02 Sep 2024
Contributed by Lukas
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/In today's episode, we're exploring a topic that I'm deeply...
S3E01. Breaking the all or nothing mindset for sustainable success
26 Aug 2024
Contributed by Lukas
In the Season 3 premiere of Stay At the Top, I dive into the essentials of creating a sustainable, high-performance lifestyle which involves breaking ...
S2E12. Burn out and the healing power of self compassion w/ Dr Hayley D Quinn
08 Jul 2024
Contributed by Lukas
Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoachingWelcome to the last episode of Season 2 of Stay At...
S2E11. Your intro guide to optimal gut health
01 Jul 2024
Contributed by Lukas
This week I wanted to tackle the topic of gut health.We are almost at the end of Season 2 and I have yet to do an episode about gut health, so I decid...
S2E10. How to thrive as an active aging female W/ Angelique Clark
24 Jun 2024
Contributed by Lukas
Menopause and perimenopause are a huge part of every woman’s life. Despite this, it can feel like there is very little help and information provided...
S2E09. How to Improve Your Focus & Digital Habits W/ Dr Kristy Goodwin
17 Jun 2024
Contributed by Lukas
We live in a digital world, and more and more the digital devices around us are having a negative impact on our lifestyles and performance when we don...
S2E08. 5 Essential High Performance Nutrition Principles
10 Jun 2024
Contributed by Lukas
As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on.But...
S2E07. Why High Performers risk burnout and high-functioning anxiety W/ Sophie Scott
03 Jun 2024
Contributed by Lukas
For this episode I am joined by the incredible Sophie Scott to talk about all things burn out and High Functioning Anxiety.SOPHIE SCOTT OAM is an inte...
S2E06. Five limiting beliefs preventing you from levelling up your life
27 May 2024
Contributed by Lukas
Today I’m going to be hitting you with some hard truths and I’m not going to pull my punches.There are 5 limiting beliefs I see or hear regularly ...
S2E05. Why relying on willpower and dedication to make lasting change won’t work
20 May 2024
Contributed by Lukas
Today we are talking about why dedication and willpower are not enough on their own to change and maintain your ideal lifestyle.As I have hinted at in...
S2E04. 8 Science Backed Health Hacks for Busy Humans
13 May 2024
Contributed by Lukas
This week I am talking 8 health hacks that can be used by busy humans to gain more energy, vitality and elevate the way that you are operating.These a...
S2E03. Struggling to decide what to eat? This is for you!
06 May 2024
Contributed by Lukas
I have done my best to help provide all the information you need to make the best decisions around your nutrition and health, but sometimes, when we a...
S2E02. I don't want you to make these mistakes that I made
29 Apr 2024
Contributed by Lukas
This week I am shifting gears, and instead of talking from the expert space, I am having a personal episode and sharing the lessons and mistakes I hav...
S2E01. Are you missing these warning signs from your body and brain?
22 Apr 2024
Contributed by Lukas
Welcome back to season 2 of Stay At The Top!I thought a great place to start this season on would be to discuss the 4 main warning signs that our body...
20. 6 Habits to Live a High-Performance Life
26 Feb 2024
Contributed by Lukas
Can you believe we have made it to episode 20?This is the final episode of season 1 of Stay At The Top before I take a few weeks break.This episode br...
19. When to fast and not to fast according to a performance dietitian
18 Feb 2024
Contributed by Lukas
Intermittent fasting and time restricted eating is a diet trend that continues to appeal to a huge number of people hoping to change their health and ...
18. The first thing I do with ALL my clients to get them amazing results
12 Feb 2024
Contributed by Lukas
When I take on a new client there is one thing I do every time before anything else. I do it before sitting down for a deep dive, I do it before plann...
17. How Elite Athletes Use Nutrition to Perform - And How You Can Too
05 Feb 2024
Contributed by Lukas
When it comes to nutrition, no one leverages it’s power quite like an elite athlete. They (along with their coaches) know that the best outcomes for...
16. Science based strategies to form and break habits with Dr. Gina Cleo
29 Jan 2024
Contributed by Lukas
We’ve all experienced trying to start a new routine, only to be derailed by old habits. Habits can be both a powerful tool for starting new behaviou...
15. Six micro recovery strategies to prevent burn out
22 Jan 2024
Contributed by Lukas
Interested in having Jess speak to your leaders, employees or at your event? Book a discovery call here - https://jessicaspendlove.as.me/15minDis...
14. How to live a high performance life in the face of adversity w/ Ali Flynn
15 Jan 2024
Contributed by Lukas
We’ve talked about how to handle the normal hurdles that might prevent us from maintaining a high performance lifestyle, but what about when somethi...
13. Decoding "You Are What You Eat"
08 Jan 2024
Contributed by Lukas
With the start of the new year many of you may have heard of the Netflix documentary “You Are What You Eat” and be considering changing your own l...
12. 5 ways to work smarter, not harder in 2024
01 Jan 2024
Contributed by Lukas
Happy new year everyone!I’m sure you all have big goals and big dreams for the new year and in this episode I want to help you achieve them.No matte...
11. How exercise fuels corporate success and high-performance living with Wayne Reuben
25 Dec 2023
Contributed by Lukas
For our second deep dive interview of Stay at the Top we are joined by someone who has lived in a high performance lifestyle of General Manager or abo...
10. 10 lessons from 10 years in pro sport Pt. 2
18 Dec 2023
Contributed by Lukas
Last week I shared 5 lessons I have learnt from my 10 years working on professional sport.Having worked 30 seasons in various professional team sports...
9. 10 lessons from 10 years in pro sport Pt. 1
11 Dec 2023
Contributed by Lukas
Many of you may not be aware of where I spent the majority of my professional career but I actually spent a decade working with 7 different profession...
8. Elevate your potential w/ Shannah Kennedy
04 Dec 2023
Contributed by Lukas
This week I’m sharing with you the first interview episode of Stay at The Top and I couldn’t have chosen anyone else other than Shannah Kennedy.As...
7. Unlock the sleep-nutrition relationship
27 Nov 2023
Contributed by Lukas
Sleep and nutrition are two critically important factors we need to maintain when it comes to living a high performance lifestyle.But what many of us ...
6. How to REALISTICALLY sleep better
20 Nov 2023
Contributed by Lukas
We are in an energy crisis. So many of us report feeling fatigued or exhausted well before we actually should be and a lot of that comes down to poor ...
5. How to eat for better cognitive performance
13 Nov 2023
Contributed by Lukas
In order to properly fuel ourselves we need to understand our body. Knowing what parts of our body need what kinds of food is vital to be able to help...
4. The 6 simple strategies to double your energy levels
06 Nov 2023
Contributed by Lukas
From talking to clients and people on socials it seems like we are in an energy crisis. Everyone wants more energy, consistent energy across the day o...
3. The metrics that ACTUALLY matter for wellbeing & success
30 Oct 2023
Contributed by Lukas
When it comes to optimising our wellbeing and setting ourselves up to be able to comfortably achieve at the highest level, there are three metrics tha...
2. Conquer cravings with science
30 Oct 2023
Contributed by Lukas
Today I wanted to dive into all things cravings to explain why they happen and what are the solutions to buffer them.Cravings are something that all k...
1. How to Leverage Nutrition for High Performance
30 Oct 2023
Contributed by Lukas
Welcome to the first episode of Stay at the Top.I’m going to kick off your journey to restructuring how you operate by learning how to truly harness...
Introducing: Stay At The Top
23 Oct 2023
Contributed by Lukas
Don't be confused, the My Millennial Health feed is getting a do-over. Introducing Stay At The Top with Jessica Spendlove.This is a podcast tailored f...