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 protein conversation. Protein still matters. But this episode goes deeper into something many people are missing.

Quality.

Because not all protein is created equal.

If you are hitting your protein targets but still feeling flat, bloated or inconsistent, this will help you understand why.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here

In this episode, I cover

• Why protein is having a moment and where it is going wrong
• The difference between protein quantity and quality
• How ultra processed “high protein” foods impact gut health
• Why gut health directly influences energy, recovery and performance
• The role of plant diversity and fibre in supporting the microbiome
• The 30 plant foods per week target and how to approach it
• The Protein and Plant Protocol (Triple P)
• How to read labels and choose better protein options
• Practical ways to balance convenience with quality 

Key Quotes

“When you prioritise convenience over quality, you start to work against your gut health.”

“Your gut is not separate from your performance. It is central to it.”

“You might be hitting your protein targets on paper, but if your gut is not functioning well, your output will not match your input.”

Timestamps

(01:43) The Missing Piece: Quality

(03:30) Ultra Processed Foods and Diet Quality

(06:09) The Rise of Ultra Processed Diets

(08:30) The Hidden Problem with Protein Convenience Foods

(09:11) The Gut as a Performance Driver

(11:35) Stress, Sleep and the Gut Brain Axis

(13:17) Gut Wall Integrity Explained

(15:22) Signs Your Gut May Be Compromised

(17:51) What Damages Gut Health

(18:23) How to Improve Gut Health

(22:23) The 30 Plant Foods Target

(24:09) Prebiotic and Probiotic Foods

(26:14) The Protein and Plant Protocol (Triple P)

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 repeated across 15 years working with elite athletes, special forces, executives and high-performing individuals who don’t just reach the top, but stay there.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here

In this episode, I cover

• Why doing “most things right” is not enough
• The difference between a reactive approach and a daily operating system
• The five core habits that underpin sustainable high performance
• Why foundations will always outperform fads
• The shift from rigid routines to flexible, personalised rhythms
• How to think about energy through “charge up” and “charge down”
• Why recovery is not a reward, but part of the system
• The concept of the Domino Habit and how it shapes your entire day
• How to identify and protect the one behaviour that makes everything else easier

Key Quotes

“Doing most things right is not the same as doing the right things consistently, in a way that actually fits your life.”

“The biggest gap I see in high performers is not effort. It’s running their health reactively, without a system.”

“Work with your biology, not against it. Otherwise everything just costs more.”

Timestamps

(00:10) – The real problem: “I’m doing most things right… but something still feels off”

(01:37) – Why a slight shift, done consistently, drives massive gains

(01:37) – Habit 1: Build an operating system, not a to-do list

(08:41) – Habit 2: Prioritise foundations over fads

(13:28) – Habit 3: Design rhythms, not routines

(17:37)– Habit 4: Know how to charge up and charge down

(23:26) – Habit 5: Know your Domino Habit

( 31:05) – Practical tool: Find and protect your Domino Habit

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 you need to have in place if you’re thinking about using them.

Because this is not just about weight loss.

It’s about long-term health, performance, and staying at the top

In this episode, Dr Sebastian covers

• The key drivers of longevity and healthspan
• Why VO2 max and strength matter more than most people realise
• What peptides and GLP-1s are and how they work
• Who GLP-1s are actually for and where they are being overused
• The risk of muscle and bone loss with weight-focused approaches
• Why behaviour change still underpins everything
• What an effective exit strategy looks like

Key Quotes

“GLP-1s are a tool. Not the solution.”

“If you are not protecting muscle and bone, you are trading short-term outcomes for long-term problems.”

“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”

Timestamps

(00:00) – Why longevity is misunderstood and the rise of shortcuts

(02:30) – Dr Sebastian’s story and shift to preventative health

(07:30) – The core pillars that actually drive longevity

(10:00) – VO2 max, strength and what the data tells us

(13:00) – What peptides are and why they’re trending

(17:00) – Regulation, safety and the reality in Australia

(19:00) – What GLP-1s are and how they work

(23:00) – Who GLP-1s are for and where they are being overused

(27:00) – The risk to muscle, bone and long-term health

(30:00) – Exit strategies and why most people get this wrong

(33:00) – The ideal conditions if you are going to use GLP-1s

More about Dr Sebastian

Website: www.longev.com.au

Podcast: The Longev Lens Podcast

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 brain energy, cognitive performance, fatigue resistance, recovery and support during high demand seasons of life.

I break down what creatine is, why women may need to pay more attention to it, and how to think about using it in a way that is simple, practical and relevant to real life.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here:

In this episode, I cover

• What creatine actually is and how it supports ATP and the body’s immediate energy systems
• Why creatine is no longer just a sports supplement
• The role creatine may play in brain energy, cognitive performance, fatigue and resilience under stress
• Why women may synthesise and consume less creatine than men
• Why creatine may become more relevant across the female lifespan, including the menstrual cycle, motherhood and perimenopause
• How creatine may help during demanding seasons marked by poor sleep, high stress and mental load
• Practical guidance on dosing, consistency, loading phases and gut tolerance
• What type of creatine to look for and how to choose a quality product

Key Quotes

“Creatine is one of the most overlooked tools in the conversation around women’s energy, fatigue and cognitive performance.”

“This is no longer just a sports supplement. It is increasingly being viewed as a tool for strength, resilience, vitality and long term performance.”

“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”

Timestamps

(00:00) – Why Creatine Deserves a Bigger Conversation

(04:10) – From Sports Supplement to Brain Energy Tool

(06:23) – What Creatine Actually Is

(07:55) – Why Women May Need to Pay More Attention

(11:40) – Creatine Across the Female Lifespan

(15:56) – Perimenopause, Midlife and Muscle Protection

(18:48) – How to Take Creatine

(21:30) – Loading Phase, Higher Doses and Sleep Deficits

(25:18) – What Type to Buy

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 actually happening in the body during perimenopause and midlife and why muscle becomes one of the most important assets you can build for health, performance and longevity.

We cut through much of the noise around metabolism, weight gain and midlife changes and focus on the practical strategies that genuinely move the needle. Ange also shares her PERI Perfect Plate concept, the exercise hierarchy that gives you the biggest return for your time and the role muscle plays in supporting metabolic health as we age.

If you feel like your body has changed in ways you do not fully understand, or you want evidence based guidance on what actually matters for your health in midlife and beyond, this episode will give you clarity and direction.

Listen to the previous episode with Angelique

In this episode, I cover

• What is actually happening to metabolism during perimenopause and midlife
• Why muscle becomes one of the most valuable assets for long term health and performance
• The role declining oestrogen plays in changes to muscle, body composition and metabolic health
• Ange’s PERI Perfect Plate and how to structure meals for midlife physiology
• The exercise hierarchy that gives you the biggest return for your time
• Strength training and muscle as a foundation for metabolic health and longevity
• Which supplements are worth considering and which are mostly hype
• How to filter through the overwhelming amount of information online about midlife health

Key Quotes

“Muscle is one of the most powerful assets you can build for your health as you age.”

“What most people blame on metabolism is often a loss of muscle.”

“Midlife is not the time to be doing less resistance training. It is the time to prioritise it.”

Timestamps

(00:00) – The Big Question About Metabolism in Midlife

(03:30) – What Actually Happens in Perimenopause

(10:45) – Why Muscle Matters More Than Ever

(18:20) – Ange’s PERI Perfect Plate

(26:10) – The Exercise Hierarchy for Midlife Health

(37:40) – Supplements: What Is Worth It and What Is Not

(47:00) – The Practical Takeaway

More About Angelique

Website https://www.angeliqueclark.com.au/

Instagram https://www.instagram.com/angeliqueclark_nutrition/

Peri Lean Method™ Coaching https://www.angeliqueclark.com.au/peri-lean-method-coaching

Peri Set Go – 7 Day Challenge https://www.angeliqueclark.com.au/perisetgo

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 guessing to making informed decisions about your health and your performance.

This episode explores how to use both subjective signals and objective data to create a simple dashboard that helps you spot patterns earlier, prevent burnout and sustain high performance over time.

In this episode, I cover

- Why high performers track business metrics but ignore health signals

- The concept of a daily health dashboard for performance and wellbeing

- The three subjective metrics everyone should track: energy, appetite and performance

- Why these signals often escalate when we ignore them

- How objective data from wearables can help reveal what is happening beneath the surface

- Why the combination of subjective signals and objective data is the sweet spot

- A personal story from my first international keynote where this dashboard helped me recognise early signs of illness and make a smarter decision

Key Quotes

“You cannot improve what you are not measuring.”

“Energy is not something you either have or you don’t. Energy is something you create.”

“When you start paying attention to the signals, patterns emerge.”

Timestamps

(00:00) – Why High Performers Need a Health Dashboard

(03:20) – The Language of Your Body

(05:10) – The Three Subjective Metrics to Track

(10:30) – When Signals Become Warnings

(13:45) – Adding Objective Data

(19:20) – A Real World Example

(27:00) – The Three Questions to Ask Yourself Each Day

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 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.

This episode is both a reframe and a practical guide.

In this episode, I cover

- Why recovery is misunderstood and treated like a luxury

- The difference between reactive rest and proactive recovery

- What elite sport and the military get right about performance architecture

- Why sustained corporate output without recovery erodes capacity

- The concept of unmanaged load and how it leads to burnout

- Daily brain breaks and why micro recoveries outperform occasional holidays

- The four levels of recovery: daily, weekly, quarterly and annual

- Why reaching the top requires a different strategy to staying there

Key Quotes

“If you don’t have a recovery plan in action, by default you have a collapse plan.”

“Recovery is not the opposite of performance. Recovery is actually the performance accelerator that you need.”

“Sustainable performance is not built on intensity alone. It is built on rhythm and it is built on pulses.”

Timestamps

(01:13) – The Reframe: Maybe It Is Not About Doing More

(02:32) – What Recovery Actually Means

(04:30) – Elite Sport and Military Performance Architecture

(06:45) – The Corporate Reality

(10:06) – The Collapse Plan

(12:57) – Micro Recoveries and Brain Breaks

(14:19) – Reaching vs Staying at the Top

(18:09) – Recovery as a Performance Accelerator

(27:32) – Three Brain Breaks a Day

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 you are not starting from scratch. You are refining what you are already doing.

In this episode, I walk you through four powerful daily upgrades that will strengthen your physiology, stabilise your energy and protect your performance for the long run.

In this episode, I cover

- Why upgrades outperform overhauls

- The difference between adding load and reducing friction

- How standardising your morning stabilises your body clock

- Why wake time matters more than a 5am routine

- How to build a predictable morning anchor

- The overlooked power of plant diversity for gut health

- Why consistency and diversity both matter

- The risk factor of prolonged sitting

- How to use movement pulses across the day

- Why exercise does not cancel out sedentary time

- How to design a sleep environment that works with your biology

- The three elements of a sleep sanctuary: cool, dark and quiet

- Why small upgrades compound into long term resilience

Key Quotes

“Sustainable high performance is not built on intensity. It is built on repeatability.”

“Your morning is the foundation of your day.”

“Overhauls are out. Upgrades are in.”

Timestamps

(00:45) – 2026 Is About Upgrades, Not Overhauls

(02:07) – Why Upgrades Stick (And New Habits Don’t)

(03:15) – Upgrade 1: Standardise Your Morning

(08:52) – Upgrade 2: Plant Diversity

(14:02) – Upgrade 3: Movement Pulses Across the Day

(18:10) – The 60-Minute Rule for Breaking Up Sitting

(19:12) – Upgrade 4: Design Your Sleep Sanctuary

(20:55) – Cool, Dark, Quiet: The Three Sleep Essentials

(25:37) – Managing Noise and Real-World Sleep Challenges

(27:57) – Recap: The Four Daily Upgrades

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 “life being busy”.

But in reality, chaotic energy is usually predictable. It is your body giving you a signal that something is missing, and most importantly, it is often within your control to change.

In this episode, I share the two biggest drivers of inconsistent energy that I see again and again, and the simple rhythm based strategies that help you stabilise energy without needing a new routine, a full reset, or a complete overhaul.

This is about learning how to create energy, not chase it.

In this episode, I cover

- Why energy is the currency of your wellbeing and performance

- The difference between inputs and outputs

- Why inconsistent energy is rarely random

- The two biggest drivers of chaotic energy

- How living reactively creates a constant game of catch up

- Why inconsistency creates friction and drains cognitive bandwidth

- The importance of rhythm over perfection

- How to stabilise your meal timing without living like a robot

- Why sleep timing matters more than most people realise

- How brain breaks support energy and focus across the day

- The F1 pit stop analogy and why it applies to your calendar

- What to focus on if you want stable energy without relying on willpower

Key Quotes

“Energy is not something you either have or you don’t. It’s something you create.”

“Reactive days turn energy into a constant game of catch up.”

“If you want consistent outputs, you need consistent inputs.”

“If you want better energy, stop relying on willpower.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 it here first, with you, because this podcast community means a lot to me.

This episode is a reminder that celebrating progress is not indulgent. It reinforces behaviour, builds confidence through evidence, and helps you stop living in a constant cycle of chasing the next thing without ever feeling successful.

In this episode, I cover

- Why high performers often struggle to celebrate milestones

- The moving goalpost problem and how it steals success

- Why celebrating small wins reinforces behaviour you want to repeat

- How celebrating builds confidence through evidence

- The identity shift that comes from keeping your word to yourself

- My personal milestone and special announcement shared here first

- What I have learned about making the ask and not saying no on someone else’s behalf

- Why reps and sets apply to confidence, courage and leadership too

Key Quotes

“When you celebrate the small wins, you send a message that you want to repeat the behaviour.”

“Confidence is built through evidence.”

“If you don’t ask, you don’t get.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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.

In this episode, I share simple, high leverage strategies to improve sleep quality by creating consistency and clear signals that the day is done. The goal is not perfection, but familiarity and rhythm so recovery can begin.

In this episode, I cover

- Why sleep issues are often a byproduct of daytime behaviours

- The role of sleep in energy, recovery and long term health

- Why relying on instinct at night usually backfires

- The power of a go to bed alarm as a circuit breaker

- How to break the habit of late nights and endless scrolling

- What a sleep landing protocol is and why it matters

- Examples of simple, repeatable wind down routines

- The importance of consistency over complexity

- How to work backwards from your wake time to set a realistic bedtime

- Common factors that interfere with sleep and how to identify yours

Key Quotes

“Sleep is the bedrock when it comes to energy, performance and recovery.”

“Most sleep problems are created during the day, not at night.”

“Consistency wins because your brain is wired for rhythm.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 inconsistency, but the swing from doing nothing to trying to do everything. When inputs are predictable, energy and recovery become easier to manage. This episode will help you define what consistency looks like for your current season of life, so it actually holds.

In this episode, I cover

- Why consistency is often confused with rigidity

- The problem with zero to one hundred behaviour change

- What structured flexibility actually looks like

- Why momentum beats white knuckling every time

- How inconsistency in food drives inconsistent energy

- The guard rails that support steadier energy and clearer thinking

- How to think about meal timing, gaps and composition

- Why diversity matters without sacrificing predictability

- How to define consistency for your current season of life

- Your simple reset task for the week

Key Quotes

“Consistency is not rigidity. It is structured flexibility.”

“You cannot expect consistent energy from inconsistent inputs.”

“When the inputs are stable, the output is more predictable.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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 punish your body back into order.

What you actually need is a rhythm you can sustain.

In this episode, I break down why consistency beats extremes every time and how predictable inputs help your brain and body work better. This is not about doing something exciting. It is about doing what works.

This episode gives you a simple reset for the week that focuses on building rhythm, not willpower.

In this episode, I cover

- Why January is so loud with detoxes and challenges

- The problem with overhauls and all or nothing thinking

- Why people do not fail because of motivation, but because of strategy

- What actually works for health and energy

- The power of daily habits over extremes

- How blood glucose stability supports focus and decision making

- Why hydration is about what you retain, not just what you drink

- What your liver really needs to do its job

- Why cleanses cannot override poor habits

- How to reset using rhythm, not restriction

Key Quotes

“You do not need to punish your body back into order.”

“You cannot override poor habits with a three day cleanse.”

“What you need is rhythm, not willpower.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

So far, you have looked at your days, your weeks and the foundations that shape how you feel. This episode takes the next step and looks at the bigger picture: your year.

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.

In this episode, I walk you through how to map your year with intention so you are not always reacting when you are already exhausted. This is not about locking in every detail. It is about visibility. Because when you can see what is coming, you can plan recovery before you are depleted, not after you have run yourself into the ground.

In this episode, I cover

- What a yearly rhythm actually means

- Why zooming out changes how you operate day to day

- How to identify your busiest and quietest periods

- When you typically hit the wall and why

- How life outside of work affects your energy and capacity

- The difference between reactive and proactive recovery

- Why burnout holidays are not a strategy

- How your yearly rhythm fits into your operating system

- A client story that shows how this changes everything

- How I am structuring my own year differently

Key Quotes

“Your yearly rhythm shows you when you operate well and when things tend to fall apart.”

“Being proactive is about getting ahead of the curve.”

“Work and life are not separate. They shape each other.”

“Visibility gives you structure that supports you instead of drains you.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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.

This episode is a reminder that what you schedule first shapes how you operate. If you want this year to feel different, it starts by putting what you need and want into your diary before everything else.

In this episode, I cover:

- Why motivation is rarely the problem for high performers

- How your diary quietly shapes your energy and behaviour

- The cost of leaving meals, movement and breaks to chance

- Why personal commitments need the same respect as work meetings

- How operating reactively drains energy fast

- The role of systems, boundaries and reminders in sustainable performance

- Why everyone needs an operating system, including me

- How this episode builds on earlier resets in the series

- A simple reset task you can apply immediately

Key Quotes

“Your diary tells the truth about what you value.”

“When you deprioritise the break you need, you are deprioritising yourself.”

“You need systems that support the version of you you are trying to become.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

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.

In this episode, I introduce the concept of the domino habit. The one habit that, when done consistently, makes everything else feel easier. It is not about doing more. It is about identifying what carries the most weight for you right now.

This episode will help you cut through the noise and focus on what actually moves the needle.

In this episode, I cover:

- Why the new year, new me mindset often backfires

- The difference between reflection and unrealistic goal setting

- What a domino habit actually is

- Why small, repeatable habits outperform big plans

- Examples of common domino habits for energy and focus

- Why your domino habit needs to work wherever you are

- The importance of having a plan B domino habit

- How domino habits evolve across seasons of life

- How to apply this concept beyond health into work, relationships and finances

- Why momentum matters more than motivation

Key Quotes

“The domino habit is the one action that makes everything else feel easier.”

“When that first domino falls, the rest follow more effortlessly.”

“Effortless comes from momentum, not willpower.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I share why holidays and downtime are often overlooked as one of the most powerful opportunities to build new habits. Not because life is perfectly structured, but because there is finally space. Less pressure. More capacity to think, reflect and experiment.

This conversation is especially relevant if the year has felt reactive, fast paced or like you have been running just to keep up. When you are constantly firefighting, meaningful change feels almost impossible. This episode is designed to help you step out of survival mode and into a more proactive way of operating for the season ahead.

Rather than overhauling your life or adding more to your plate, I introduce three simple questions that help you recalibrate and get clear on how you want to show up in 2026.

In this episode, I cover:

- Why holidays can be a powerful runway rather than a pause

- The cost of living in reactive mode for too long

- Why overhauling everything at once rarely works

- The role of identity in sustainable behaviour change

- How to use reflection to get ahead before January begins

- The importance of progress over perfection

- Why capacity and context matter when changing habits

- How to start embedding habits now rather than waiting for the new year

Key Quotes:

“You do not need a new version of yourself. You need to recalibrate.”

“Clarity beats complexity.”

“Reflection is how you move from reactive to intentional.”

“The goal is not perfection. It is alignment.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Instead of taking my usual break, I created a special Summer Reset mini series to support you through the festive season, not add to it. Each week, same time, same place, I will be sharing a short episode with one simple tool, tip or tactic to help you reset and stay grounded heading into 2026.

In Week 1, I introduce what I call the One Day Method. A mindset reframe designed to help you enjoy the celebrations without letting one day snowball into a week or a month that leaves you feeling flat, disconnected or frustrated with yourself.

This episode is a reminder that one day is just that. One day. It does not undo the foundations you have built. The challenge only comes when one day turns into many.

If you have been feeling exhausted, overcommitted or tempted to put everything in the “future me problem” bucket, this episode will help you take the pressure off and return to what supports you most.

In this episode, I cover:

- Why the festive season can feel stressful when it comes to health and habits

- The all or nothing mindset that shows up at this time of year

- How the One Day Method works

- Why one day does not undo progress

- How energy, sleep and routines slip when one day becomes a week

- How this reframe applies beyond Christmas Day

- The importance of returning to semi regular programming

- How this episode pairs with Season 4 Episode 14

- Your simple job for the week ahead

Key Quotes:

“One day is one day. It will not undo the foundations.”

“The challenge is when one day becomes a week, and then a month.”

“This is about enjoying the day fully and then returning to what supports you.”

“You do not need to wait for January to reset.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Stay at the Top, I share the exact end of year reflection framework I use personally and professionally to recalibrate before a new season begins. This year has been a completely new chapter for me, navigating early motherhood, returning to work sooner than planned, and operating without the usual rhythms that normally keep me grounded.

Rather than viewing the gaps as failure, I am choosing to view them as data. This episode is an honest reflection on what worked, what did not, and what needs to evolve. I walk you through the Stop, Start, Keep framework and give you real examples from my own life to help prompt your own reflection.

High performance is not full throttle all of the time. The people who sustain success are the ones who pause to review, reflect and recalibrate. This episode is your tool to do exactly that.

In this episode, I cover:

- Why reflection is a core performance skill, not a soft one

- How the Stop, Start, Keep framework works

- Why pushing harder is not always the answer

- What I am stopping in 2026 and why

- What I am starting again after drifting from it

- The habits I am keeping as non negotiables

- How motherhood reshaped my routines, energy and capacity

- The importance of cadence beyond daily habits

- Why recalibration matters more than reinvention

- How to run your own personal and professional reset

Key Quotes:

“High performance is not full throttle all of the time.”

“Reflection sharpens decision making.”

“You do not need reinvention. You need recalibration.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Stay at the Top, I am joined by Ezio Mormile. Ezio is a keynote speaker, mindset and leadership coach, and the creator of the Corporate Athlete Program, a framework built on eight pillars designed to help people operate at their best in demanding environments.

Ezio works across boards, senior leadership teams, high growth businesses and elite athletes, teaching them how to develop tactical awareness, protect their mental and emotional energy, and build the systems that enable long term performance. He brings a rare perspective that blends sport, psychology, leadership and human behaviour.

This conversation is filled with practical tools, powerful stories and actionable insights. It is an ideal way to reflect on how you have been operating this year and start considering how you want to show up in 2026.

In this episode, I cover:

- The eight pillars of the Corporate Athlete methodology

- Why sport and business share the same performance foundations

- Tactical awareness and why it separates top performers from everyone else

- How to manage energy, focus and recovery in high pressure seasons

- The difference between intensity and consistency

- Why self leadership is the foundation of leading others

- How purpose, identity and values shape long term performance

- What it means to build your personal operating system

- The questions every high performer should be asking themselves right now

Key Quotes:

“Elite sport and business have everything in common. The people who stay at the top are the ones with systems that support consistent performance.”

“Intensity gets you started. Consistency keeps you there.”

“Awareness is the starting point. You cannot improve what you do not recognise.”

More About Ezio Mormile

Website - https://www.thecorporateathleteway.com/

LinkedIn - https://www.linkedin.com/in/mormile/

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Stay at the Top, I walk you through the practical framework I first developed in elite sport to help athletes return to pre-season in peak condition, while still enjoying their off season. Today, I use this same framework with executives, senior leaders and clients navigating travel, end of year events, social commitments and festive celebrations.

If your calendar is full of lunches, dinners, corporate events or travel, this episode will show you how to protect your health, energy and habits without saying no to your life.

You will learn how to use my decision making tool, the Trifecta, to stay on track across nutrition, movement and alcohol and how to anchor your physiology with simple, repeatable habits that can hold even when life gets full.

In this episode, I cover:

- Why high performers default to extremes in busy seasons

- The real reason routine falls apart when the calendar fills up

- How the Trifecta works and why it helps you stay consistent

- The most common mistakes people make with meals, alcohol and movement

- Why skipping breakfast backfires and leads to overeating

- Simple morning anchors that protect energy and appetite

- How understanding your physiology helps you make better decisions

- Practical tools to enjoy the season without undoing your progress

Key Quotes

“Busy seasons are not the enemy. A lack of strategy is.”

“You can enjoy the festive season and look after your health. You can do both.”

“You do not need perfection. You need anchors that support your physiology.”

“When you understand your decision making tool, you can stay consistent no matter what the calendar looks like.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

If you regularly push through exhaustion, downplay your needs or struggle to create space for yourself, this conversation will help you start changing those patterns.

In this episode, we cover

• Why self-neglect often hides behind achievement and discipline
• The “tricky brain” and how it fuels comparison and self-criticism
• Signs you are surviving instead of thriving
• Simple practices to strengthen awareness and self-compassion
• How compassion supports motivation, accountability and sustainable wellbeing
• What leaders can do to model compassionate, high-performing behaviour

Key Quotes:

“Compassion is not weakness. It is courage, wisdom, and a caring commitment.”

“When you protect your wellbeing, you protect your performance.”

“Being compassionate to yourself keeps you accountable in a healthy, sustainable way.”

More about Dr Hayley D Quinn

Website https://drhayleydquinn.com

Podcast https://drhayleydquinn.com/podcast/

From Self-Neglect to Self-Compassion Book https://drhayleydquinn.com/product/book/

Free Resource https://drhayleydquinn.com/resources/

Welcome to Self®: Time to Thrive Group Coaching https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram https://instagram.com/drhayleydquinn/

LinkedIn Linkedin.com/in/dr-hayley-d-quinn-43386533

Facebook https://facebook.com/drhayleydquinnbrisbane

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

When your default is to carry the load, it can feel uncomfortable to direct care inward. Yet the research and lived experience are clear. Protecting your own wellbeing preserves your capacity to lead, create and contribute.

This is a reminder to check your priorities, reassess what truly matters, and begin taking small but deliberate steps to support the person at the centre of it all: you.

In this episode, I cover:

- Why high performers often override their own needs

- The invisible cost of constantly saying yes

- How people-pleasing and identity reinforce old patterns

- The link between self-neglect and reduced energy, clarity and recovery

- Three simple ways to redirect time and attention back to yourself

- How boundaries improve performance and relationships

- The power of an anchor habit and how to protect it

- Small actions that make self-support more achievable

Key Quotes:

“Putting yourself first is not indulgent. It is strategic.”

“Every yes has a cost. Often the cost is you.”

“Self-care is self-preservation. It keeps you available for the things that matter.”

“When energy is protected, performance improves.”

“Supporting yourself strengthens every role you hold.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

We explore the biggest shifts happening in workplace wellbeing, why traditional EAP models are falling short, and what is required to create sustainable performance from the individual to the organisational level.

Whether you are a leader, founder, or someone who cares deeply about their health and performance, this episode will challenge how you think about wellbeing at work and what it takes to make it stick.

In this episode, I cover:

- Why wellbeing must be viewed as a skill, not a perk

- The biggest shift happening in workplace wellbeing right now

- Why organisations need to focus on systems, not one-off events

- The hierarchy of wellbeing: sleep, movement, nutrition

- Why movement is the strongest predictor of longevity

- The role of energy as the currency of life

- How small behaviours compound into long-term performance

- The problem with traditional EAP models

- Practical ways leaders can support wellbeing at scale

- Why perfectionism is one of the biggest wellbeing barriers

- The case for proactive, not reactive wellbeing

Key Quotes:

“Anything is better than nothing. One minute is better than zero.”

“Energy is the currency of life. Everything is easier when you know how to create and spend it wisely.”

“Wellbeing is a skill set. It can be learned, applied and mastered.”

“Perfectionism is just procrastination in disguise.”

“Sustainable performance is not about giving one hundred percent every day, it is about finding the level you can sustain over time.”

“You don’t need more time. You need better timing.”

More about Phil Wolffe

Website - https://kinexhealth.com.au/ 

LinkedIn - https://www.linkedin.com/in/philwolffe/

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your day and leaves something in the tank for life outside of work.

In this episode of Stay at the Top, I’m sharing three simple, science-backed ways to work with your biology, not against it. These strategies will help you boost energy, sharpen focus, and recover better without relying on caffeine or willpower.

Human physiology hasn’t changed for thousands of years. When you align with it, things feel easier, like swimming with the current. When you fight against it, everything takes more effort.

In this episode, I cover:

- How to align with your circadian rhythm for better energy, focus and sleep

- Why light exposure not caffeine is the best way to start your day

- How to use your sleep chronotype to structure your day around your peak energy and focus

- Why you don’t need more time, you need better timing

- The power of ultradian rhythms and how brain breaks improve focus and creativity

- The fastest way to downregulate your stress response using the physiological sigh

- Why micro breaks are not lazy, they are performance tools

Key Quotes:

“When you work with your biology, you make performance feel easier, like swimming with the current.”

“You don’t need more time. You need better timing.”

“Brain breaks aren’t time off, they’re tools for recovery and performance.”

“The best strategies are free, simple, and science-backed.”

Learn the Physiological Sigh technique mentioned in this episode. It is the fastest way to calm your nervous system and lower your heart rate.

Watch Dr Andrew Huberman’s short explainer on YouTube

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Kate has worked with leaders across Google, Netflix, Uber and Microsoft, helping them navigate the fine line between being respected and being liked. In this conversation, we unpack how to balance authority with warmth, navigate the double bind women often face in leadership, and reframe how we think about confidence and connection.

This episode is filled with practical frameworks, mindset shifts and language cues to help you show up powerfully, communicate with presence, and strengthen your influence without losing authenticity or empathy.

In this episode, we cover:

- Why power and likeability are not opposites, and how to embody both

- The “double bind” women face and why it’s navigable with skill

- How to use language cues and delivery shifts to earn respect and connection

- The difference between imposter syndrome and imposing syndrome

- How to set boundaries and communicate “no” without losing rapport

- The real meaning of confidence and why it’s built through action, not waiting to feel ready

- How warmth and competence work together to create trust and influence

Key Quotes

“Confidence isn’t a feeling you wait for, it’s a behaviour you practice.”

“You can be powerful and likeable. You don’t need to choose.”

“The same behaviours can land differently depending on who says them and where, that’s the double bind.”

“It’s not about faking confidence, it’s about speaking from a place of clarity and conviction.”

More about Dr Kate Mason:

Website: https://www.katemason.co/

Links to book: Amazon

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Whether you’re leading a team, running a business, pushing your athletic limits, or simply trying to get more out of your days, having a framework that supports you is non-negotiable. This isn’t about being rigid or robotic. It’s about intentionally designing the structure, rhythm, and habits that allow you to perform at your best, across seasons of life

In this episode, I cover:

- What a personal operating system is and why every high performer needs one

- Why relying on how you “feel” leads to inconsistency and burnout

- The five key pillars your system should address: nutrition, sleep, movement, stress, and recovery

- Four common reactive habits that keep people stuck (and how to replace them with proactive frameworks)

- How to build your own system through a simple life audit and focus on the “big rocks”

- Real client examples of how a few anchor habits created massive shifts in energy, performance, and recovery

- How to zoom out, plan for different seasons, and bring periodisation into your life the way elite performers do

Key Quotes:

“If you’re relying on how you feel to decide when to eat, sleep or move, you’re already behind.”

“This isn’t about being a robot. It’s about having a structure that supports your life, not rules that restrict it.”

“You don’t rise to the level of your goals. You fall to the level of your systems.” – James Clear

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

We explore why chronic pain is different from acute pain and why it requires a completely different approach. Claire breaks down the science behind pain processing and the role of the nervous system, explains why “resting it out” or “pushing through” both backfire, and shares practical strategies to help people find their Goldilocks zone for movement, recovery, and everyday life.

With one in five Australians experiencing chronic pain at some point in their lives, this is a powerful conversation that will benefit you directly or someone you know.

In this episode, we cover:

- The difference between acute and chronic pain, and why the terms are often misunderstood

- Why chronic pain is primarily a nervous system issue and how that changes treatment

- The boom-bust cycle and why neither extreme rest nor overexertion works

- Practical examples of finding the “Goldilocks zone” to stay active safely

- How the brain decides how much pain to produce, and why context matters

- The concept of “pain pizza” and how everyone’s contributors are unique

- Simple, evidence-based strategies to support neuroplasticity and reduce nervous system load

- Why social connection, sleep, and daily habits play a bigger role than most people realise

Key Quotes:

“You can’t rest your way out of chronic pain, and you can’t push through it either.”

“Pain doesn’t exist until the brain decides it exists.”

“Everyone’s pain pizza looks different. You need to figure out what your biggest slices are.”

“Small, consistent behaviours are what support nervous system change.”

More About Clare:

LinkedIn: www.linkedin.com/in/claire-richardson1

Website: www.wayfinderpain.com.au

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In marketing and business, A/B testing is second nature. You compare two strategies side by side, measure the results, and double down on what works. But when it comes to health and performance, most people take a “set and forget” approach. They hear a new strategy, protocol, or trend, adopt it, and stick with it without ever testing whether it is truly working for them in both the short and long term.

I share how bringing an experimental mindset to your health can help you stop guessing and start leading yourself like the high performer you are. From nutrition and training to sleep and recovery, this episode will show you how to build your own personal playbook instead of relying on one-size-fits-all advice.

In this episode, I cover:

- Why high performers need to apply A/B testing principles to health, not just business

- The risks of blindly following trends without testing whether they work for you

- A client case study on fasting: why short-term gains sometimes hide long-term costs

- How objective measures like DEXA scans and wearables can give you visibility under the hood

- Practical examples of what to test, from pre-training fuelling to sleep routines and hydration

- How to combine subjective data (energy, mood, focus) with objective data (body composition, HRV, recovery scores)

Key Quotes:

“If you are not testing and measuring your health strategies, you are guessing.”

“What works in the short term does not always translate to long-term success.”

“High performance starts with personalisation.”

“This is how you stop guessing and start leading yourself like the high performer you are.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

We explore the mindset shifts that sustain long-term success, why belief comes before competition, and how resilience is more than just bouncing back. Dr Jo shares wisdom from her 26 years with the North Queensland Cowboys, her work with the Australian Defence Force, and the high performers she supports in business today.

If you have ever struggled with limiting beliefs, the all or nothing mindset, or balancing relentless drive with wellbeing, this conversation is full of practical insights you can apply straight away.

In this episode, we cover:

- How Dr Jo found her way into psychology and became one of Australia’s most respected performance psychologists.

- The common thread between elite athletes, defence personnel, and corporate leaders, and why mindset is the key.

- What a “performance mindset” really is, and how it sustains growth at every level.

- Why limiting beliefs hold us back and how to reframe them.

- The all or nothing mindset, why high performers are drawn to it and how to move towards excellence instead of perfection.

- Resilience redefined, why it is not just about bouncing back but learning, growing, and bouncing forward.

- Practical tools to build self-awareness, values in action, and sustainable high performance.

Key Quotes:

“Resilience isn’t just bouncing back, it’s bouncing forward.” – Dr Jo Lukins

“Success leaves clues, and disappointments offer lessons.” – Dr Jo Lukins

“Excellence looks like getting most things done well most of the time.” – Dr Jo Lukins

More about Dr Jo Lukins

Get the Debrief Insight Guide by Dr Jo Lukins sent straight to your inbox, just click: LINK. As a Stay at the Top podcast listener, enjoy 10% off all books plus free shipping at drjolukins.com with code DEBRIEF10.

Instagram: @dr_jo_lukins

Facebook: https://www.facebook.com/DrJoLukins/

LinkedIn: https://www.linkedin.com/in/drjolukins/

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Nutrition is one of the four behaviours every single person does daily (alongside sleeping, breathing, and thinking). It’s not about what you cut out, it’s about what you add in and how small, consistent upgrades can fuel more energy, sharper focus, better recovery, and long-term health.

These six strategies are practical, evidence-based, and designed to create leverage in your day-to-day life as a high performer.

In this episode, I share:

- Why high performers often overcomplicate nutrition and miss the basics.

- The critical role nutrition plays in energy, focus, recovery, and longevity.

- Six simple upgrades you can implement today

Key Quotes:

“Nutrition isn’t about restriction. It’s about optimisation.”

“If a meal or snack is brown and white, it’s not complete.”

“Recovery isn’t a single shake or meal, it’s a 24/7 process.”

“Sustainable high performance comes from small, consistent upgrades not overhauls.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

For years, I sat on the fence. But after seeing the impact on myself, my clients, and the leaders and athletes I work with, I now believe wearables are one of the most valuable tools for sustainable high performance. Not because of the numbers alone but because of how they help you connect how you feel (subjective measures) with what’s really happening in your body (objective data).

I’ll take you inside why blending both matters, and share real-world examples of how wearables like the Oura Ring and Whoop Band can help you protect your energy, recover smarter, and perform at your best.

In this episode, I share:

- Why subjective (energy, mood, focus) and objective (HRV, resting heart rate, sleep) data together create your “daily dashboard.”

- Why wearables aren’t about obsessing over numbers, they’re about spotting trends and acting early.

- My personal story of how wearable data helped me avoid disaster before delivering an international keynote.

- How one CEO client used a wearable to break the cycle of constant illness by improving sleep and recovery.

- How another client, a business owner and father, used data to balance heavy training with work and family demands.

- Practical takeaways for how you can use wearables without becoming obsessed with the data.

Key Quotes:

“Why would anybody run their health and performance without a dashboard?”

“The real magic isn’t in the numbers, it’s in connecting how you feel with what the data says.”

“A wearable gives you visibility under the hood, helping you act before things break down.”

“High performers don’t just push harder. They adapt faster, and wearables help you do that.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

It’s a trap so many high performers fall into—benchmarking themselves against their “best ever” version. Whether that’s training six days a week, working 12-hour days, or surviving on minimal sleep in your 20s, we often use that peak as our standard. But true high performance isn’t about repeating an old benchmark, it’s about adapting to the demands of your current season.

From early parenthood, to heavy travel, to high growth work seasons, I unpack why our brains love “all or nothing” behaviour, why chasing your best-ever can backfire, and how to reframe success by aligning habits with where you are right now.

In this episode, I share:

- Why high performers often reference their best-ever as the baseline—and why that creates frustration.

- What neuroscience tells us about the all-or-nothing mindset (prefrontal cortex, dopamine spikes, and the amygdala).

- How my own back injury and return to swimming exposed the loud voice of “old benchmarks.”

- Why true high performance means evolving your habits to fit your current season.

- Practical examples of aligning habits in different seasons

- Reflection questions to help you identify which habits no longer serve you and what needs to shift now.

Key Quotes:

“Your previous best isn’t irrelevant, but it’s not always relevant either.”

“True high performance isn’t about repeating old benchmarks—it’s about adapting to your current season.”

“It’s not about doing the most, it’s about doing what matters most for the season you’re in right now.”

“The people who sustain high performance aren’t those who push the hardest, but those who adapt the fastest.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

This episode is more reflective than usual. It’s about pulling back the curtain on what the last season has looked like for me: navigating the delicate dance of being a mum and running a business, finding new rhythms, and confronting procrastination head on. I also share why procrastination isn’t laziness, what it’s really signalling, and how taking messy action can move you forward in any area of life.

In this episode, I share:

- What the past nine months have looked like, from becoming a mum to returning to work and speaking.

- How I’ve redefined boundaries and guardrails to protect sleep, energy, and focus in this new season.

- Lessons from juggling motherhood and business ownership and why it’s a delicate but rewarding balance.

- Why procrastination is often about confidence, clarity, or capacity not laziness.

- Practical ways to reframe procrastination and start imperfectly.

- The simple mantra that can help you take your next step forward.

Key Quotes:

“Procrastination isn’t laziness. Often it’s a lack of confidence, clarity, or capacity.”

“If you wait for the stars to align, you’ll be waiting forever.”

“Taking messy action is better than waiting for perfect timing.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

As 2024 wraps up, I know this time of year naturally invites reflection—on what’s worked, what hasn’t, and what needs to change. Whether you’re navigating a personal shift, a career change, or just feeling ready to reset, this episode is packed with tools and reflections to help you step into the next chapter with clarity and intention.

In this episode, I share:

-A recap of Season 3 and a glimpse into my upcoming life chapter as I prepare for motherhood.

-The importance of being fully present and how I’m using this intention to reshape my commitments.

-Why it’s critical to ruthlessly prioritise what matters and let go of the rest.

-Insights into maintaining identity and career during major life transitions.

-How habits evolve and the micro habits that can ground you through change.

-The value of seeking and accepting support early in the process.

Key Quotes:

"Surrendering to this next chapter means letting go of how things have always been done, and embracing the unknown with authenticity and alignment."

"I’ve surprised myself by letting go of control and structure."

"I’m really looking forward to seeing how my habits and routines adapt in this new season of life."

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I share strategies to help you stay focused, energised, and consistent so you can finish the year strong and use this season as a launchpad into 2025.

In this episode, I share:

-The common challenges many are facing at the year’s end

-Why high performance isn’t about doing it all

-Practical strategies to streamline your routine, reduce mental load, and make intentional choices during a busy period.

-How small, seemingly insignificant shifts can compound over time and lead to dramatically different outcomes.

Key Quotes:

"Small, seemingly insignificant shifts in direction can really create dramatically different outcomes over time."

"High performance is not about doing it all. It’s about focusing on what matters most."

Book a high-impact no commitment 60 minute strategy session (available for November)

https://jessicaspendlove.as.me/strategy-session-one-hour

Book an application call to discuss a coaching program if you’re an athlete, executive or leader

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Dan shares insights from his work with the 4x premiership winning Penrith Panthers, lessons on redefining leadership, and practical strategies anyone can use to elevate their performance.

In this episode, Dan shares:

-Why wellbeing and high performance are inseparable.

-How emotional intelligence is a cornerstone of effective leadership.

-Lessons from the Penrith Panthers on consistency and culture.

-How to redefine success and bridge the performance gap.

-His Four M’s framework

-Practical steps for leaders to foster self-awareness and build trust.

-How aligning with your values helps combat burnout and resentment.

-Dan’s personal habits for staying at the top.

Key Quotes:

“Well-being and high performance are two sides of the same coin, but in a lot of places they’re seen as completely different currencies.”

“You can’t lead others if you’re not able to lead yourself. How you show up, how you regulate your own life, is proportional to your ability to do that for everyone else.” 

More about Dan Haesler

Website: https://danhaesler.com/

Dan Haesler’s Mental Skills Platform: https://playfearless.com/

Instagram: https://www.instagram.com/danhaesler

LinkedIn: https://www.linkedin.com/in/danhaesler/

Book a high-impact no commitment 60 minute strategy session with Jess (available for November)

https://jessicaspendlove.as.me/strategy-session-one-hour

Book an application call to discuss a coaching program if you’re an athlete, executive or leader

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

With the year nearing its end, many people are struggling to reach the finish line, so I’m sharing this reflection to inspire a change for anyone feeling similarly. If you’re ready to move from reactive burnout to sustainable high performance, this episode is for you.

In this episode, I share:

- Personal reflections on years of burnout and unsustainable work habits

- The two key changes I made to shift to an energised, intentional lifestyle

- The importance of boundaries in professional and personal life

- How proactive recovery became a non-negotiable for sustainable energy

- Simple strategies to establish daily, weekly, and monthly recovery practices

- Tips for creating a wind-down routine to enhance sleep quality

- Insights on how high performers can balance drive with wellbeing

Key Quotes:

"I was talking the talk, but I was not walking the walk."

"This way of operating and just being so motivated... can come with a consequence."

"We shouldn’t be getting to the point that we run ourselves into the ground, that we feel that we're operating in the red for us to take action."

Book a high-impact no commitment 60 minute strategy session (available for November)

https://jessicaspendlove.as.me/strategy-session-one-hour

Book an application call to discuss a coaching program if you’re an athlete, executive or leader

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Paul and I explore why controlled stress exposure (from exercise to cold and heat) builds real resilience. And no matter who you are, Paul’s got straightforward science-backed strategies to get you to the top, and help you stay there.

In this episode, Paul shares:

-How your daily habits build resilience

-The unique stress benefits of cold and heat exposure and why combining them works.

-His take on intermittent fasting, protein, and keeping muscle as we age.

-Easy ways to add controlled stress for lasting resilience.

-How reframing challenges as opportunities builds mental strength.

-Why whole, minimally processed foods are key to health.

-Simple tools to track cardio fitness and muscle for long-term health.

Key Quotes:

“If you want to be able to deal with stress, you need to train your ability to deal with stress.”

“Real food doesn’t have ingredients; real food is ingredients.”

More about Paul Taylor

Instagram - @paultaylor.biz 

Facebook - www.facebook.com/paul.taylor.794/

LinkedIn - www.linkedin.com/in/paultaylor1971

Website - https://www.paultaylor.biz/ 

Showreel - https://vimeo.com/853546200 

Podcast - Paul Taylor Podcast

You can purchase his book Death by Comfort here 

https://www.amazon.com/Death-Comfort-modern-killing-about/dp/1922611506

Book a high-impact no commitment 60 minute strategy session (available for November)

https://jessicaspendlove.as.me/strategy-session-one-hour

Book an application call to discuss a coaching program if you’re an athlete, executive or leader

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Today, I’ll share how I’m using it in both a personal and professional context in my own life and how you can apply it to achieve sustainable progress in any area of life.

In this episode, I share:

-How this framework can be used in any area of your personal and professional life and examples of how I have used it before

-How to use the framework to gain clarity on what to keep, start, and stop doing in any life area.

-How I’m using the framework for my business to prepare for my next chapter

-Personal example of how I am using this framework for my health and fitness goals

-How this tool benefits anyone looking to elevate how they operate by offering structured reflection for impactful changes.

Key Quotes:

“The really great thing about this framework is how universally it works.”

“Stop doing what no longer serves you; keep doing what moves the needle; start doing what aligns with where you want to go.”

“Taking a break isn’t about giving up—it’s about creating space for new insights and growth.”

“What I do know is that this next chapter and having a baby is something which is only really a very small period of time in my life. And I don’t wanna look back and think that I didn’t take the time to be present.”

Book a high-impact no commitment 60 minute strategy session (available for November)

https://jessicaspendlove.as.me/strategy-session-one-hour

Book an application call to discuss a coaching program if you’re an athlete, executive or leader

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

From her journey transitioning out of high-performance sport to helping executives navigate stress and burnout, we explore the essential strategies needed to optimise recovery and performance.

In this episode, Dr. Kellie shares:

-Why it’s essential for managing stress and sustaining high performance.

-How to build a solid health foundation before aiming for optimisation and peak performance.

-Practical tips on improving sleep quality and consistency as the key to recovery.

-Data-driven performance: Using wearables to track stress, recovery, and make informed adjustments.

-Tailored strategies for women: Why customised approaches are crucial for women’s health and performance.

More about Dr Kelli

Website: https://www.drkellyrose.com

LinkedIn & Instagram: @DrKellyRose

Book a discovery call with me

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

I explore how hesitation in three key areas—health and wellbeing, professional development, and financial planning—can have significant consequences. Through personal insights and real-life examples, I highlight the hidden costs of not taking action and why now, not January 2025, is the time to move forward.

In this episode, we cover:

-The danger of delaying action on your health, and how it can lead to burnout, illness, and injury.

-How inaction in your career can result in stagnation and missed opportunities.

-Why procrastinating on financial planning can prevent you from building long-term security.

-The impact of inaction on executives, leaders, and elite athletes—and how it can ripple into every area of life.

Key Quotes:

"If you’re an athlete and you are not maximising every area of your performance and your recovery... you will never reach your full potential because you’ll be leaving critical aspects unchecked or not optimised."

"The cost of inaction for these people can look like burnout, breakdown, heightened stress, unwanted weight gain, and ultimately an increased risk of chronic disease."

Book a discovery call with me

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?  Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

We discuss how movement, strength training, breathing, and other lifestyle factors can not only help you feel better now but set you up for long-term success. This conversation is all about taking action today to stay at the top in the future.

In this episode, we cover:

-Why it’s crucial to shift from reactive to proactive health.

-The holistic nature of health—physical, mental, and social wellbeing. 

-The importance of regular movement and exercise for overall health. 

-Key categories of exercise: strength, conditioning, and mobility. 

-Overcoming resistance to strength training, especially for women. 

-How to find a proactive and preventative healthcare practitioner. 

-Common movement patterns that contribute to pain and how to fix them.

-Improving posture and breathing to prevent pain. 

Key Quotes

“Movement is definitely medicine. Every time we’re moving, it’s like we’re getting WD-40 for our joints, we’re oiling them up. So if you’re not moving, you’re definitely at risk of getting injured.”

“If we’re not strength training, we’re not being proactive about our health. So all we’re going to do is get an injury, go to the physio, think a massage is going to help, and then we go back to square one.”

More Information about Georgina Claxton

You can check out her website: https://www.georginaclaxtonphysiotherapy.com.au

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

Hosted on Acast. See acast.com/privacy for more information.

Whether you’re someone who’s low on energy and struggling to get through the day, or you already feel pretty good but want to take it up a level, this episode is for you.

In this episode, I share:

-Why energy is the most important metric for success in every area of your life

-7 common energy drainers that might be sabotaging your energy and performance

-Quick, actionable solutions to boost your energy and improve how you feel day-to-day

Key Quotes

"Energy is one of, if not the most important metric. It is the currency for what drives every single one of us to get up and achieve the things we want to do each and every single day."

"More energy really means we've got more capacity to engage in activities that bring joy and fulfilment to our lives."

"Skipping breakfast or having an inadequate breakfast is a common energy drainer... while a lot of people will report, in the morning I feel great, my focus is excellent, there will be a consequence of that."

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

Hosted on Acast. See acast.com/privacy for more information.

These aren't exclusive to professional athletes—any high-performing individual can leverage them to elevate their game, avoid burnout, and maintain long-term success.

You'll gain actionable habits that you can start applying to your routine right away. These small changes, when practised consistently, compound over time to create sustainable success in both your work and personal life.

-Tracking progress and making adjustments to stay at your peak, with tips on monitoring your own performance and wellbeing to improve or identify any issues.

-Making recovery a non-negotiable and why it's not just about resting, but actively enhancing your performance by building recovery into your schedule.

-Developing a mindset of consistency that helps elite athletes stay focused under pressure, and how you can apply this mental toughness to your own life.

-Utilising evidence based supplements and a food first approach to optimise performance, as well as wellbeing and longevity

Key Quotes

“The reality is that elite athletes push their bodies to the extreme. And the reason they do that is to improve and optimise their performance. But in doing so, they walk a very fine line.”

"The practices and strategies that elite athletes optimise can be transferred or leveraged for any other high-performing human."

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode of Stay At The Top, I’m breaking down the methodology I teach my coaching clients—the exact framework that helps you not only achieve high performance but sustain it without burnout or exhaustion. It’s all about reclaiming your energy and staying at the top of your game in both work and life.

You’ll walk away with one to three micro-habits that you can start implementing tomorrow—no waiting for a new year or perfect moment. These are actionable steps you can take now to level up.

In this episode, I share:

-The three phases of sustainable high performance: Listen, Build, and Elevate.

-How to listen to your body and brain to understand the cues they’re giving you before burnout hits.

-The five pillars of performance—nutrition, sleep, movement, mindset, and recovery—and how to create momentum in each.

-How to incorporate brain breaks to avoid burnout and stay focused throughout the day.

-Practical examples for optimising sleep, managing energy levels, and building a proactive daily routine.

Key Quotes

“This is not about waiting until January 2025, new year, new me, all of that jazz. It’s about taking action now.”

“These three metrics that matter—our energy, our appetite, and our performance—when you can learn to decode them, it really tells us everything we need to know.”

"The reason you don’t have the energy to exercise is because you don’t exercise.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

In today's episode of Stay At The Top, I'm uncovering one of the most common mistakes I see people make when trying to improve their health or change a behaviour: focusing on what they want to stop doing, rather than what they need to start doing. 

Whether you're looking to get fitter, stronger, lose weight, or simply lead a healthier life, the approach you take is crucial.

In this episode, I share:

-Why focusing on stopping bad habits doesn't work and what to do instead.

-Real-life examples of common behaviours people want to stop—like eating sweets or skipping the gym—and why they happen in the first place.

-The key strategies you can implement to shift your focus towards positive actions that lead to long-term success.

-A detailed breakdown of four common health-related behaviors people try to stop and why the real solution lies in what you're not doing.

-Simple, actionable tips on how to shift your mindset from eliminating bad habits to starting supportive, sustainable ones.

Key Quotes

“When this happens, what I see people focusing on is what they want to stop doing rather than what they need to start doing.”

“So the overarching theme of today's episode has really been about shifting our focus away from the behavior that you want to stop doing to creating positive, sustainable habits that help you address the actual root cause of why you're even doing that behavior in the first place.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com 

Hosted on Acast. See acast.com/privacy for more information.

In today's episode, we're exploring a topic that I'm deeply passionate about and see affecting many people: low energy levels. 

I believe energy is the key to maintaining focus, stamina, and drive. It's the foundation for creative and strategic problem-solving and is essential for achieving consistent and sustainable peak performance in all areas of our lives.

Whether you're a business owner, busy professional, executive, entrepreneur, or athlete, we can develop high-achieving habits and sustain success. However, to do this, we first need to optimise our energy levels.

In this episode, I share:

- The importance of energy and the impact it has on performance and success.

- Personal story of experiencing and overcoming low energy levels and the impact of burnout.

- Five reasons you might be experiencing low energy levels.

- Strategies to overcome your low energy levels

- The story of a member of the "Reclaim Your Energy" program, and her journey to overcoming low energy by setting boundaries and prioritising herself

Key Quotes

"Energy is the catalyst for focus, stamina, and drive. It's the fuel for creative and strategic problem solving and ultimately the internal power supply for consistent and sustainable peak performance in every area of our lives."

"Inconsistent energy levels are not normal, and they're not something you should accept."

"What you eat and when you eat largely impacts your blood sugar levels and, in turn, your energy levels."

"Consistency when it comes to the time between meals impacts your energy levels... If you can take back a little bit of control, set your day up to work for you... You can train your body and brain to know that it's getting what it needs."

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

This episode explores the hallmarks of the all-or-nothing mindset and how establishing your own individual non-negotiables and guardrails can help you maintain consistency in your daily routines, avoid burnout, and achieve your goals with greater ease.

Whether you’re an executive, a business owner, busy professional or simply someone looking to establish healthier habits, this episode is filled with practical tips and strategies to help you perform at your best.

In this episode, I share:

- The hallmarks of the all-or-nothing mindset

- How to define your own non-negotiable daily habits

- Creating guardrails for structure and flexibility

- Tips for overcoming the all-or-nothing mindset

- Details on the next round of "Reclaim Your Energy” [which is the last time it will run for 6-9 months]

Key Quotes

"Non-negotiables are the two to five things you can commit to that you can do for yourself every day to be your best, both physically and mentally."

"This really is about being proactive with your habits rather than reactive."

"The all-or-nothing mindset is a really common mindset that a lot of motivated and driven people can subscribe to. But when it comes to our health, our well-being, and our longevity, it can be quite destructive."

Join Waitlist for Sept 2024 Reclaim Your Energy 

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the last episode of Season 2 of Stay At The Top. The theme of this season has really been burnout and managing yourself so you don’t fall victim to it.

So it made absolute sense that we would end this season with an absolute expert in the space. Dr Hayley D Quinn is a business owner, anti-burnout business coach, trainer and podcast host. She developed a passion for compassion, the importance of self-care and sustainable work practices from her own decline in health and journey to recovery. During her period of burn out she went from working full days as a clinical psychologist, to leaving where she was working and wondering whether she would even be able to continue working.

In this episode she shares:

• Her background and expertise and how she ended up in burn out
• What it was like with burn out in a time where burn out wasn’t recognised
• The impact that burnout had on her relationships and herself
• Her suggestion on a place to start on having a relationship with yourself
• The symptoms and signs that you are disconnected from yourself
• The parasympathetic nervous system and how we can down regulate it and manage it
• What Compassion Focused Therapy is
• The three flows of compassion
• The group coaching program she does and who it’s for

Key Quotes

“I see it as my compassionate self is like my fondest friend, my greatest cheerleader and my wisest guide.”

“We can get caught in this, I don’t have time. the problem with that is, if you don’t take time, you're not gonna be able to do any of the things.”

“For me burn out prevention is a daily practice.”

More Information about Dr Hayley D Quinn

You can check out her website: https://drhayleydquinn.com/

High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

We are almost at the end of Season 2 and I have yet to do an episode about gut health, so I decided the best way to start was with a high level overview of gut health.

This one is for everyone, whether you’ve been working on your gut health for years, or if the concept is completely new to you and you’re just wanting to get started.

Regardless of who you are, your gut health is absolutely essential for your well being and your ability to perform and your absolute best.

In this episode I share:

-      What gut health actually is

-      What influences our gut health

-      The gut-brain connection and how powerful it is

-      Ways you can measure your microbiome

-      5 non dietary strategies you can try to maximise your gut health

-      The 6 dietary strategies to maximise our gut health

-      How the 6 categories of plants help our gut health

-      The importance of your fibre intake

-      Why resistance starch is gold star fuel for our colonic bacteria

-      How probiotics and fermented foods help

-      Plant compounds that are really good for your gut

-      Why our gut needs hydration

Key Quotes

“We don’t want our food and waste sitting in our body for longer than it should”

“What we consume plays a huge impact on our gut health.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

In this episode she shares:

• What led her into the work she's doing today
• What menopause and perimenopause actually are
• What some of the key nutritional areas to focus on in the peri menopause phase of life are
• Why she doesn’t suggest fasting for weight loss for mid life women
• Why resistance training is necessary for mid life women
• Why you need to track and record your menstrual cycle
• Her opinion on supplements

Key Quotes

“When we look at weight and BMI it’s not really an indication of what is happening.”

“When we can measure it we can manage it.”

“The timing of fasting does not work with mid life women.”

More Information about Angelique

Her website: https://www.angeliqueclark.com.au/ 

Her Instagram: @angeliqueclark_nutrition

For some great deals, Ange has provided these links below

Microbiome Essentials https://www.fertile-gut.com/products/fertile-gut

Code: PERI

2before https://2before.com/

Code: ANGE10

High-Performance Profile Quiz https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

She shares practical brain-based solutions to power up employees and leaders in the digitally-intense world they now operate in.

In this episode she share:

• How she got into research on the effect of digital devices
• The serious accident that made her reconsider how she interacted with digital technology
• The actual physiological response that happens when technology sucks us in
• Why digital detoxes do not work
• The skill that trumps EQ and IQ
• How to use digital dashes
• The sorts of digital guard rails and strategies workplaces should have in place

Key Quotes

“Many of us developed some really unhealthy digital behaviours in the pandemic out of necessity.”

“We are designed as humans for effort and recovery, we are not designed to work for 14 hours straight.”

“We often see rest as your reward, I say rest is your responsibility and it’s your right.”

More Information

The page to purchase the book is here and the code for free shipping is fsdd. You can access her Chronotype page here.  

For all the info she shares, follow her on linkedin: https://www.linkedin.com/in/dr-kristy-goodwin/

More about the podcast and me

High-Performance Profile Quiz https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations, real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life.

With these you will see more energy, better focus, better mood, and enhancement and quality of life in every single of facet of life.

In this episode I share:

-      Why you should do these 5 steps in the order I am listing them

-      The power of ‘finding consistency in the inconsistency’

-      How do figure out your frame work in order to allow consistency

-      Why you need to have a good source of protein at each meal and snack

-      Some measurement guides for the amount of protein to include in your meals

-      Examples at different kinds of protein foods

-      Why you should be incorporating Nutrition Periodisation

-      The power of including ‘all the colours’ in your diet

-      How to incorporate vegetables and fruit into your diet

-      How to step it up to incorporate ‘all the plants’ in your diet

-      Why people get it wrong when they hear 'all the plants'

-      How the plant points system works

Key Quotes

“If a meal and snack is brown and white, it's not complete.”

“Protein is key to retaining and gaining lean mass.”

“You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

SOPHIE SCOTT OAM is an international speaker, award-winning broadcast journalist, educator and TedX speaker.

She specialises in using the latest scientific research to help people maximise their

human potential, mindset, and mental health.

She has written two books, won numerous major awards for her journalism and sits on multiple Advisory Board for mental health organisations.

In this episode Sophie shares:

-       Her life in journalism and how it led to the health space

-      Her personal experience with burn out

-      Her top two things for you to do when feeling burnt out

-      Why high performers are at high risk of burn out

-      Why high functioning anxiety is a problem

-      Her advice on resources for meditation

-      The importance of “the three c's”

Key Quotes

“If you love your job and you love what you do, you need to be even more cautious.”

“It might’ve taken you months or years that got you into the state of burn out so it might take you a while to get out.”

“Taking the small actions and being consistent, that’s what moves the dial in terms of how you feel.”

More about Sophie

You can find Sophie through her website: https://www.sophiescott.com.au/

Instagram: https://www.instagram.com/sophiescott2

Or youtube: https://www.youtube.com/channel/UCrscfB-ELC9paFawlWVaGzA

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz 

More about the podcast and me

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

There are 5 limiting beliefs I see or hear regularly that are actively getting in peoples way and preventing them from levelling up their performance.

If you are doing one or all of these things there is a good chance you could be doing so much more, if you just stopped these mindsets.

So hopefully, after this episode, you’ll have some awareness of how you have been holding yourself back and will be on the next step to finally achieving.

In this episode I share:

-      Why limiting beliefs can affect you

-      How the limiting belief of ‘I’m too busy’ is stopping you

-      The ways to prevent being overcome by feeling busy

-      What happens when we think “I just need more time in the day’

-      The small ways we use up our time if we don’t plan

-      Why relying on 6-8 week challenges is detrimental to long term success

-      My strategy to use instead of the 6-8 week programs

-      Why saying “I’ll start when I’ve achieved a certain goal” actually undermines you

-      How you can avoid putting in the real work when you believe there is a magic bullet or supplement

-      Self-awareness is crucial for overcoming limiting beliefs and achieving personal growth.

Key Quotes

“There are no magic bullets, there is no magic diet or supplement that is coming to save you.”

“Self awareness is the greatest super power that we can all have”

“If we don’t take steps towards where we want to be, we are just kicking the can down the road”

WAITLIST for NEW group program (launching late May) 

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

As I have hinted at in previous episodes, to make sustained change we need to need to focus on forming new habits and breaking the old ones, but even more importantly it is about forming new habits that we can set on auto pilot.

So In this episode I’ll be giving more information on how and why you should be doing this as well as some good starting points.

In this episode I share:

-      Why a lack of strategy and structure can make it hard to thrive

-      Why using willpower is not enough to sustain change

-      The reason that going from 0-100 won't work

-      The secret to gaining momentum

-      The importance of starting with a life audit process

-      Examples of a varied lifestyle that you need to account for when planning to change habits

-      Why having structure is not about becoming a robot with your habits

-      How everyone around you benefits from you using structure and not will power to maintain your lifestyle

-      Examples of some guard rails you can use

Key Quotes

“Even though it can be difficult to choose yourself, every single person around you benefits from you thriving.”

“The goal really is about forming new habits, breaking the old and putting them on auto pilot so we don’t have to think about them.”

“Stop beating yourselves up and thinking that the next version of yourself is out of reach.”

WAITLIST for NEW group program (launching late May) 

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Hosted on Acast. See acast.com/privacy for more information.

These are little things you can implement that will have a significantly bigger impact on your day to day life and free you up to maintain your energy and continue to perform.

In this episode I share:

-      What I mean by the term hack

-      The power of electrolytes and how to use them

-      The drink you should be having at the start of the day

-      What you should be doing the night before every day

-      Why you should set an alarm for your bed time

-      The best way to ensure you fit exercise and classes into your week

-      How to set a fitness routine when you struggle with routine

-      How you should be doing your grocery shopping to make life easier

-      Why outsourcing is so important and how to incorporate it into your life

-      The power of high protein snacks

-      What you need to be doing every day when it comes to your phone

Key Quotes

“I fundamentally believe to win the day it is about winning the night”

“Once the week starts, as good as your intentions might be to go to the shops and stock up, often you’ll just find you’re relying on take away for the week.”

“It’s not just about consuming water, but it is about consuming some water with electrolytes.”

WAITLIST for NEW group program (launching late May) 

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

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