S5, Ep 04 – The Most Underutilised Performance Lever
Drawing from over a decade inside elite sport and Special Forces environments, I unpack how recovery is built into performance architecture at the highest levels and why corporate culture often ignores it. I also share my own experience of neglecting recovery while working across multiple professional teams, relying on adrenaline and eventually paying the price.
S5, Ep 03 – Four Upgrades to Future-Proof Your Performance
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 you are not starting from scratch. You are refining what you are already doing.
S5, Ep 02 – Why Your Energy Is Inconsistent (And What To Do About It)
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 “life being busy”.
S5, Ep 01 – Why it’s important to celebrate milestones (plus sharing a special announcement here first)
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.
S4, Ep 24 – RESET: Sleep as a Performance Foundation
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 perfect nights.
S4, Ep 23 – RESET: Your Word for 2026
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.
S4, Ep 22 – RESET: Detoxes, Cleanses, Challenges… Oh My
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.
S4, Ep 21 – RESET: What does your yearly rhythm look like?
Your yearly rhythm is about understanding when you operate well, when you tend to hit the wall, and when life outside of work asks more of you. It is about seeing the patterns that repeat, even when you are too busy to notice them in the moment.
S4, Ep 20 – RESET: This year, schedule what you need and want first.
Most high performers do not struggle with motivation. They struggle with structure. When calendars fill up with meetings, deadlines and external demands, the behaviours that support energy and wellbeing are pushed aside.
S4, Ep 19 – RESET: What’s Your Domino Habit for 2026?
This time of year often triggers big plans and long lists of things to change. While it can feel motivating, it usually creates overwhelm before the year has even begun.