Stay at the Top

Week eight of the Stay at the Top Summer Reset series focuses on one of the most important foundations of health and performance. Sleep.When energy is 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 yoursKey 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 Quizhttps://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=enYou 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.

Week seven of the Stay at the Top Summer Reset series focuses on one word that underpins sustainable health and performance in 2026. Consistency.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 weekKey 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 Quizhttps://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=enYou 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.

January is loud.Everywhere you look there are detoxes, cleanses, gut resets and six or eight week challenges promising a fresh start. Most of them are 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 restrictionKey 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 Quizhttps://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=enYou 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.

Week five of the Stay at the Top Summer Reset series is about zooming out.So far, you have looked at your days, your weeks and the foundations that 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 differentlyKey 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 Quizhttps://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=enYou 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.

Week four of the Stay at the Top Summer Reset series focuses on one of the most powerful and overlooked performance tools you have. Your diary.Most 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 immediatelyKey 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 Quizhttps://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=enYou 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.

Week three of the Stay at the Top Summer Reset mini series is about simplifying.This time of year often triggers big plans and long lists of things to 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 motivationKey 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 Quizhttps://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=enYou 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.

Week two of the Stay at the Top Summer Reset series is about lifting your head up and looking forward.In this episode, I share why holidays and 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 yearKey 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 Quizhttps://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=enYou 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 can feel full. Busy. And for many people, quietly overwhelming.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 aheadKey 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 Quizhttps://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=enYou 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 have been running hard all year and have not yet stopped long enough to feel it, this episode is your invitation to pause.In this episode of 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 resetKey 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 Quizhttps://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=enYou 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.

What do elite sport and high pressure business environments have in common? Everything.In this episode of Stay at the Top, I am joined by Ezio Mormile. 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 nowKey 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 MormileWebsite - https://www.thecorporateathleteway.com/LinkedIn - https://www.linkedin.com/in/mormile/ Take the High-Performance Profile Quizhttps://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=enYou 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.

Busy seasons are not the problem. A lack of strategy is.In this episode of Stay at the Top, I walk you through the practical framework I first 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 progressKey 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 Quizhttps://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=enYou 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’m joined again by Dr Hayley D. Quinn, clinical psychologist, author and expert in compassion-focused therapy. We explore the shift from self-neglect to self-compassion and why so many high performers confuse sacrifice with strength. Hayley shares insights from her new book, From Self-Neglect to Self-Compassion, along with practical tools to help you move from surviving to genuinely thriving.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 coverWhy self-neglect often hides behind achievement and disciplineThe “tricky brain” and how it fuels comparison and self-criticismSigns you are surviving instead of thrivingSimple practices to strengthen awareness and self-compassionHow compassion supports motivation, accountability and sustainable wellbeingWhat leaders can do to model compassionate, high-performing behaviourKey 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 QuinnWebsite https://drhayleydquinn.comPodcast https://drhayleydquinn.com/podcast/From Self-Neglect to Self-Compassion Book drhadrhayleyquinn.com/product/bookFree Resource https://drhayleydquinn.com/resources/Welcome to Self®: Time to Thrive Group Coaching https://drhayleydquinn.myflodesk.com/timetothrivewaitlistInstagram https://instagram.com/drhayleydquinn/LinkedIn Linkedin.com/in/dr-hayley-d-quinn-43386533Facebook https://facebook.com/drhayleydquinnbrisbaneTake 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=enYou 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 explore why so many high achievers consistently place their own needs at the end of the line. This pattern rarely comes from lack of care. More often, it is habit, identity and conditioning.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 achievableKey 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 Quizhttps://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=enYou 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 wellbeing and performance specialist Phil Wolffe, founder of Kinex Health. Phil has spent over 15 years helping organisations build cultures that actually support human performance. His philosophy is simple: wellbeing is a skill set, and when you upskill people and leaders, performance takes care of itself.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 wellbeingKey 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 WolffeWebsite - https://kinexhealth.com.au/ LinkedIn - https://www.linkedin.com/in/philwolffe/Take the High-Performance Profile Quizhttps://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=enYou 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.

How does having more energy sound to you?Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your 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 toolsKey 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 YouTubeTake the High-Performance Profile Quizhttps://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=enYou 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’m joined by Dr Kate Mason, executive coach, communication expert and author of Powerfully Likeable: How to Be Powerful and Likeable at Work (and in Life).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 influenceKey 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: AmazonTake the High-Performance Profile Quizhttps://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=enYou 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 unpack why relying on motivation, feelings, or willpower is one of the biggest traps high performers fall into and why creating your personal operating system is the real unlock for sustainable energy and performance.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 lifeIn 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 doKey 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 ClearTake the High-Performance Profile Quizhttps://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=enYou 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’m joined by Claire Richardson, an Advanced Pain Management Osteopath and pain clinician with more than 15 years of experience. Claire leads a team of seven practitioners across two private practices in Melbourne and runs Wayfinder Pain Consulting, her online clinic dedicated to helping people improve their quality of life while living with chronic pain.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 realiseKey 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-richardson1Website: www.wayfinderpain.com.auTake the High-Performance Profile Quizhttps://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=enYou 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 introduce a powerful mindset shift that high performers know well in business but rarely apply to their health: A/B testing.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 Quizhttps://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=enYou 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’m joined by performance psychologist Dr Jo Lukins, who brings decades of experience working across elite sport, the military, and corporate leadership.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 LukinsMore about Dr Jo LukinsGet 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_lukinsFacebook: https://www.facebook.com/DrJoLukins/LinkedIn: https://www.linkedin.com/in/drjolukins/Take the High-Performance Profile Quizhttps://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=enYou 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.