Stay at the Top

There is a right way and a wrong way to finding happiness.Unfortunately, most of us are only familiar with the wrong way: pursuing happiness.Paradoxically, our greatest pain comes from trying to pursue happiness. “I’ll be happy when”.Declan Edwards is a world-renowned Happiness Expert, a leader in positive psychology (the non-toxic kind), who has transformed the lives of high performers all across the world.Declan walks through the art of finding happiness and meaning that aren’t reliant on external factors like getting that promotion, a nice car, or a house.If you are someone who feels like your cup is always half full, then this episode is for youIn This Episode Declan ShareWhy happiness is a skill that can be learned and practisedThe relationship between happiness and successWhy high performers often fall victim to the moving goalposts phenomenonThe science behind the hedonic treadmill and hedonic adaptationWhy happiness needs a PR makeoverThe difference between joy, connection, meaning and purposeWhy emotions are not inconveniences to be avoidedPractical ways to build emotional intelligence and self-awarenessHow to reconnect with your body and understand what emotions are telling youThe parenting paradox and what it teaches us about happinessWhy connection is one of the strongest predictors of long-term wellbeingThe five foundational skills for cultivating happinessHow journaling can help you identify life's early warning signsDeclan's top habits for staying at the topKey Quotes“Success at the cost of happiness is one of the most common forms of failure.”“Our brains have this funny tendency to always be moving the goalposts for happiness.”“We get too caught up being human doings and forget to be human beings.”Timestamps(00:00) Success versus happiness(02:31) Is happiness what we should be aiming for?(05:17) Declan's journey into happiness research(08:30) Why high performers keep moving the goalposts(09:19) The hedonic treadmill explained(12:51) Why happiness needs a PR makeover(16:37) The role of emotions in a happy life(19:03) Getting out of your head and back into your body(19:55) Building emotional literacy and awareness(23:28) How becoming a parent changed Declan's perspective(29:58) Internal stability versus external stability(33:02) The five foundational happiness skills(37:31) Gratitude, journaling and retraining the brain(41:05) Life gives us a poke, then a push, then a punch(42:04) Connection, belonging and the Harvard Study(46:39) Declan's new book, How to Be Happy(49:12) Three habits that help Declan stay at the topDeclan Edwards🟩 More about Declan Edwards: https://www.rorywarnock.com/Jess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

6/15/26 • 52:35

Do you feel like you’re hanging by a thread?You’re probably experiencing a sense of burnout.This feeling has been slowly building in the background, silently making you increasingly emotionally exhausted and cynical, and searching for an energy source in your work.Jess Spendlove explains how to recognise burnout, the questions you need to ask yourself and how to treat burnout within yourself.In This Episode I ShareWhy burnout doesn't happen overnightThe hidden cost of continually deprioritising yourselfWhy putting yourself first benefits everyone around youThe difference between operating on push energy versus rhythmMy personal experience with burnout and the warning signs I ignoredCommon early indicators that your current way of operating isn't sustainableHow energy, appetite and cravings can provide important feedbackWhy hydration and meal timing matter more than most people realiseThe Life Audit exercise I use with coaching clientsA client case study on creating consistency in a busy lifeHow to identify your own burnout warning signsPractical ways to take stock and create a more sustainable way of operatingKey Quotes“Burnout doesn't just arrive. It is a series of decisions that accumulate.”“When you put everyone and everything ahead of yourself, you are deprioritising yourself.”“You can't expect consistent output if you have inconsistent input.”Timestamps(00:00) Why burnout doesn't happen overnight(00:30) The hidden cost of putting everyone else first(02:49) My own experience with burnout(04:11) Energy, appetite and cravings as warning signs(07:33) The early signs I missed(09:52) The email mistake I'll never forget(10:52) Introducing the Life Audit(12:15) The power of a domino behaviour(13:08) Why consistency creates better energy(14:35) How to check in before you hit burnout(15:28) Identifying your personal warning signs(16:10) Why I wrote For the Long RunJess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

6/8/26 • 16:42

Breathwork specialist Rory Warnock understands how to regulate your nervous system using the power of just your breath.When you're stressed, your IQ drops as your body is flooded with cortisol and adrenaline.Rory explains how to use your breath as a technique to down-regulate your body, improve your focus, and approach life with a clearer mind.In this episode of Stay at the Top, we explore the science and practical application of breathing, from elite sport and high performance environments through to everyday life. Rory shares simple techniques you can use immediately to reduce stress, improve recovery, and gain greater control over your emotional state.If you've ever felt overwhelmed, burnt out, reactive, or like your brain is running faster than you'd like, this episode is for you.In This Episode I ShareWhy breathing is one of the most underutilised performance tools availableThe connection between breath, stress and nervous system regulationHow elite athletes use breathing techniques before, during and after competitionWhy recovery is just as important as performanceThe difference between up-regulating and down-regulating your nervous systemHow breathing influences focus, cognition and emotional regulationWhy nose breathing matters and the benefits of functional breathingThe relationship between breathing, oxygen and carbon dioxideSimple breathing techniques to reduce stress in real timeHow wearables can be used to support behaviour change and recoveryWhy high performers are struggling with stress and burnoutThe role of exercise, connection and breathwork in sustainable performanceKey Quotes“We need to eat and we need to breathe.”“It's not always about how well you can perform. It's about how well and how fast you can recover.”“Breathing is a skill. Like any skill, it can be trained.”Timestamps(00:00) Why people are struggling with stress and burnout(00:52) Meet Rory Warnock(02:41) How Rory discovered ultra running(05:29) Sustainable performance and recovery(08:53) Coaching the human before the athlete(10:23) The evolution from wellbeing to performance(15:16) Breathing techniques for elite athletes(17:15) The reset breath explained(20:55) Why foundations matter more than biohacks(22:03) Functional breathing and nose breathing(24:32) Rory's book and sharing breathing with the world(28:23) Why stress is Rory's biggest focus(29:54) What Rory sees in corporate Australia(32:08) HRV, recovery and nervous system regulation(34:58) Building a wellness club and the future of recovery(41:24) Using wearables as a guide, not a rulebook(42:16) Live breathing exercise with Jess(44:16) Why longer exhales calm the nervous system(45:12) Box breathing vs 4:6 breathing(47:42) Rory's three non-negotiables for staying at the topRory Warnock 🟩 More about Rory Warnock: https://www.rorywarnock.com/Jess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

6/1/26 • 50:17

Jess Spendlove makes the case that your body and brain aren't built for modern-day chaos.Rather, your body runs on rhythm, and consistency is the operating system your biology depends on.Jess breaks down why consistency is a system rather than a daily willpower contest, why your real constraint is energy rather than time, and how reactive, chaotic days quietly accumulate as physiological strain that leaves you running on empty.Drawing on the framework from her debut book, For the Long Run (out 29 July 2026), she introduces the five rhythms — nutrition, movement, stress and recovery, sleep, and connection — that your biology needs to run together to perform sustainably.In This Episode I ShareWhy consistency has the wrong reputationThe difference between consistency and perfectionWhy you should optimise for your busiest days, not your bestThe concept of structured flexibilityHow to identify your non-negotiable habitsWhy your body and brain thrive off rhythmThe hidden cognitive cost of chaos and unpredictabilityHow rhythm helps create more energy and clarityThe five rhythms that shape your health and performanceWhy sustainable performance is built through small repeated behavioursHow to stop benchmarking yourself against old versions of your lifeWhy your habits need to fit your current season of lifeKey Quotes“Your body and brain are literally wired for rhythm.”“Your body and brain thrive off predictability.”“The goal is not a perfect protocol. The goal is sustainable rhythm.”Timestamps(00:00) Your body and brain are wired for rhythm(00:42) Why consistency needs a PR makeover(02:03) Stop benchmarking against old versions of yourself(03:07) Structured flexibility explained(05:19) The bowling alley analogy for habits(07:36) Why health does not need to be complicated(08:52) Why your brain thrives off rhythm(10:03) The cognitive cost of chaos(11:19) Your phone battery and energy analogy(12:25) The five rhythms of sustainable performance(14:44) Building your own daily operating system(16:00) The three biggest takeaways from this episodeJess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

5/25/26 • 17:29

Dr Maria Elena Lukeides is one of the key change makers behind making TGA-approved MDMA and psilocybin pathways accessible in Australia.She explains the neurochemistry of stress and how the body stores trauma, the mind-body disconnect in modern life, and how the dopamine treadmill trap is keeping us away from rest.Dr Maria’s 28-year experience treating adolescents and adults spans across trauma, anxiety, depression, panic disorder, low self-esteem, parenting, relationships, and major life transitions.In This Episode Dr Maria Elena SharesWhy so many people are chronically stuck in survival modeThe connection between trauma, burnout and nervous system dysregulationWhy modern life keeps us disconnected from the bodyThe difference between dopamine driven performance and oxytocin based recoveryWhy achievement alone never creates lasting fulfilmentThe impact of chronic stress on sleep, emotional regulation and healthHow panic attacks and trauma can resurface years laterThe “dropping anchor” technique for anxiety and nervous system regulationWhy rest is more than just sleepThe role of psychedelics and somatic therapy in trauma recoveryWhy healing happens through experience, not just insightHow to begin shifting from adrenaline-fuelled living to a more regulated stateKey Quotes“Trauma isn’t what happened to us. It’s how we then relate to ourselves because of the experience.”“The mind often created the problem. It’s not going to fix it.”“Achievement is a false promise when it becomes your only source of worth.”Timestamps(00:00) Jess shares her experience with trauma and panic attacks(01:08) Meeting Bessel van der Kolk and psychedelic-assisted therapy(05:03) What psychedelic-assisted therapy actually involves(11:31) Why trauma healing is experiential, not intellectual(16:21) Why integration sessions matter(20:55) Modern life, stress and nervous system dysregulation(25:10) The body, bracing and survival mode(27:48) Oxytocin, connection and the true meaning of rest(33:44) Reframing stress, chores and self-talk(37:10) The burnout loop high performers get trapped in(41:12) Why work cannot be your only purpose(46:53) Dopamine, achievement and the moving goalposts(52:08) Jess shares her experience with PTSD and insomnia(54:55) Why sleep problems are escalating(59:18) Practical tools for improving sleep and down regulation(01:06:03) The one thing Dr Maria Elena wants everyone to rememberDr Maria Elena Lukeides🟩 More about Dr Maria: https://www.drmariaelenalukeides.com.au/Jess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

5/18/26 • 69:39

As humans, our superpower is a good night’s sleep, and yet we don’t protect it as much as we should. Sleep fuels everything we do in our waking life and helps us recover when our eyes are shut.Want better sleep?Dr Jemma King is an expert researcher in human behaviour and sleep science, and she gets to the bottom of why you’re not getting enough good sleep. You will understand how sleep impacts your physical and mental performance and why your phone is sabotaging your rest.In This Episode Dr Jemma SharesWhy sleep is one of the most powerful performance tools availableThe connection between sleep, stress and mental healthDeep sleep vs REM sleep and why both matterWhy poor sleep impacts emotional regulation and decision makingThe role of the “midnight librarian” in processing emotions and memoriesHow caffeine really affects energy and sleepWhy consistency matters more than perfectionThe relationship between nutrition, blood sugar and sleep qualityThe impact of alcohol, doom scrolling and late night stimulationHow wearables can help improve self-awareness and behaviour changePractical strategies for navigating high demand seasons and parenthoodCold exposure, naps and recovery protocolsWhy your phone may be sabotaging your sleep and stress levelsKey Quotes“Once you disentangle your circadian alignment, every single function inside every process of your body is affected.”“Caffeine does not give you energy. It blocks your tired signal.”“Sleep is the foundation that makes everything else easier.”Timestamps(00:00) Why sleep deprivation is causing chaos(01:22) Why Dr Gemma became obsessed with sleep(04:13) The modern sleep crisis(06:50) PTSD, REM sleep and emotional processing(08:49) Deep sleep and cleaning the brain(11:11) Why caffeine makes you feel worse later(12:02) Deep sleep vs REM sleep explained(13:06) Wearables, stress and sleep tracking(16:16) The power of sleep consistency(19:46) Why a go-to-bed alarm matters(20:24) The ideal morning and evening sleep routine(26:02) Nutrition, blood sugar and sleep quality(32:09) Self-awareness and behaviour change(34:10) Gut health and sleep(39:24) Navigating high stress seasons(42:54) Cold showers and stress resilience(44:26) Parenthood, sleep deprivation and relationships(53:57) How to nap properly(55:23) Doom scrolling and dopamine addiction(59:26) Coffee, alcohol and common sleep myths(01:02:02) Sleep vs exercise: which matters more?(01:03:19) Dr Gemma’s strategies to stay at the topDr Jemma King🟩 Buy Dr Jemma King’s book here: https://shorturl.at/V9gMp🟩 LinkedIn https://www.linkedin.com/in/dr-jemma-king-phd-76013328/Jess Spendlove📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

5/11/26 • 65:31

Most people underestimate the impact of poor sleep.They push through it.They normalise it.They assume it is just part of a busy life.But even one or two nights of poor sleep can have a profound effect on how you think, feel and perform.In this episode of Stay at the Top, I break down three ways poor sleep is quietly showing up in your day to day life, from your food choices to your emotional regulation to your immune system.This is not about long term risk. It is about what is happening right now and why it matters.If you are feeling flat, craving more, reacting more or getting sick more often, this episode will help you connect the dots and understand why sleep is one of the highest leverage behaviours you can focus on.In This Episode I ShareWhy even one or two nights of poor sleep impacts performanceThe link between sleep, appetite hormones and overeatingWhy poor sleep increases cravings for highly palatable foodsHow sleep deprivation affects decision making and willpowerThe impact of poor sleep on emotional regulation and reactivityThe connection between sleep and immune functionResearch showing increased risk of illness with reduced sleepWhy poor sleep often shows up during high stress periodsHow sleep influences energy, focus and daily behavioursA simple way to assess and track your sleepKey Quotes“This is not a willpower problem. This is a biological shift.”“Even one or two nights of poor sleep can change how you eat, think and feel.”“Sleep is one of the highest leverage behaviours for performance.”Timestamps(00:00) The impact of poor sleep on performance(02:14) Sleep, appetite and overeating(04:33) Cravings and disrupted eating patterns(06:50) Emotional regulation and decision making(09:05) Tracking sleep and recognising red flags(11:19) Why winning the night matters(13:36) Sleep and immune function(15:55) Stress, burnout and getting sick(18:08) How to assess and improve your sleep📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://booktopia.kh4ffx.net/n423EaTake the High-Performance Profile Quiz https://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

5/4/26 • 20:06

Reaching the top and staying there are two very different challenges.One can be driven by hustle, obsession and short term intensity.The other requires evolution, resilience and a willingness to challenge long held beliefs.In this episode of Stay at the Top, I’m joined by Dane Rampe, Sydney Swans captain and one of the AFL’s most respected leaders, for a raw and insightful conversation on longevity, leadership, failure and what it truly takes to sustain elite performance over time.We unpack Dane’s unconventional path to the AFL, the years of rejection before being drafted, the mindset shifts that extended his career, and the lessons learned from four Grand Final losses.This is a conversation about performance, but even more so identity, perspective and growth.In this episode, Dane sharesWhy reaching the top and staying there require different mindsetsHis four year journey of rejection before joining the AFLThe power of delayed success and compounding habitsHow elite performers evolve as they ageWhy listening to your body matters more than grinding harderThe metrics that actually matter for performanceLessons from four Grand Final lossesLeadership, pressure and identityWhy failure can become one of life’s greatest giftsWhat sustainable high performance really looks likeKey Quotes“Reaching the top, you can get there unsustainably. Staying there requires something different.”“High performance is such a privilege.”“What everyone saw was the rise. What they didn’t see was years of flatlining.”Timestamps(00:01) Reaching the top vs staying there (02:30) The secret to longevity(05:11) Rejected at 18 and the four year grind(09:02) Letting go of identity and pressure(10:22) Delayed success and compounding habits(13:31) What changed with age and experience(15:40) The metrics that matter(19:19) Challenging long held beliefs(23:12) How Dane approaches performance now(24:39) Parallels between business and sport(26:18) Four Grand Final losses and failure(31:17) Leadership, pressure and responsibility(33:44) Perspective after public failure(36:01) Why failure no longer scares himPRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPhAbout Dane RampeInstagram https://www.instagram.com/_danerampe/ Take the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/🟩 Follow Jess on IG https://shorturl.at/s7egp🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

4/27/26 • 38:24

We talk a lot about immunity, especially as the weather turns.But most of the conversation focuses on one question.How do I boost it?In this episode of Stay at the Top, I’m joined by Dr Cecilia Kitic, PhD researcher, exercise physiologist and founder of Fertile Gut, to unpack why the immune system is not designed to be boosted, but balanced.We explore the powerful connection between your gut microbiome, sleep, stress, fibre intake and immune resilience, and what actually helps you get sick less often, recover better and perform at your best.If you are run down, getting sick often, or want to better understand how to protect your health in busy seasons, this episode is packed with practical takeaways.In this episode Dr Cecilia shares:Why immunity is about balance, not boostingHow the gut microbiome trains and supports the immune systemWhy sleep deprivation increases your risk of getting sickThe role fibre plays in immune resilience and longevityHow chronic stress impacts the microbiome and immune functionHRV and early warning signs your body may be under strainSigns your microbiome may be disruptedHow quickly your microbiome can improve when habits changeWhy under eating can weaken immunityThe one thing Dr Cecilia wants everyone to do more ofKey Quotes“If you want stronger immunity, focus on what you are doing when you are not sick.”“Sleep is one of the most powerful protectors of immune resilience.”“Fibre is one of the most overlooked tools for long term health.”“Your gut microbiome is not separate from performance. It is central to it.”Timestamps(00:15) Why immunity should not be boosted(02:01) Protein, fibre and gut health(04:40) Why 70% of the immune system lives near the gut(09:52) How often getting sick is normal(10:53) Sleep and a 3x greater risk of catching a cold(14:34) Fibre and immune resilience(21:58) Stress, HRV and immune suppression(28:08) Immunity, ageing and longevity(31:07) Signs your body may be inflamed or run down(34:02) How quickly the microbiome can change(37:56) Why “boosting immunity” misses the point(40:54) Habits that undermine immunity(45:10) Busy life? Where to start(48:59) The one thing to remember-----------------📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPh-----------------About Dr Cecilia KiticFertile Gut: www.fertile-gut.comInstagram: www.instagram.com/fertilegutGut & Hormone Health Clinic: gutandhormonehealthclinic.com.au/Take the High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/Stay At The Top🟩 Speaker Inquiries jessicaspendlove.com/speaking/ 🟩 Follow Jess on IG https://shorturl.at/s7egp 🟩 Follow Jess on LinkedIn www.linkedin.com/in/jessicaspendlove/📩 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

4/20/26 • 50:30

Protein is having a moment.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 hereIn this episode, I coverWhy protein is having a moment and where it is going wrongThe difference between protein quantity and qualityHow ultra processed “high protein” foods impact gut healthWhy gut health directly influences energy, recovery and performanceThe role of plant diversity and fibre in supporting the microbiomeThe 30 plant foods per week target and how to approach itThe Protein and Plant Protocol (Triple P)How to read labels and choose better protein optionsPractical 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 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.

4/13/26 • 32:00

Do you ever feel like you’re doing most things right… but something still feels off?Your energy is inconsistent.Your focus drops.You’re showing 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 hereIn this episode, I coverWhy doing “most things right” is not enoughThe difference between a reactive approach and a daily operating systemThe five core habits that underpin sustainable high performanceWhy foundations will always outperform fadsThe shift from rigid routines to flexible, personalised rhythmsHow to think about energy through “charge up” and “charge down”Why recovery is not a reward, but part of the systemThe concept of the Domino Habit and how it shapes your entire dayHow to identify and protect the one behaviour that makes everything else easierKey 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 HabitTake 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.

4/6/26 • 28:13

Longevity is trending.But most people are still overlooking what actually drives it.At the same time, GLP-1s and peptides are on the rise. Powerful 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 topIn this episode, Dr Sebastian coversThe key drivers of longevity and healthspanWhy VO2 max and strength matter more than most people realiseWhat peptides and GLP-1s are and how they workWho GLP-1s are actually for and where they are being overusedThe risk of muscle and bone loss with weight-focused approachesWhy behaviour change still underpins everythingWhat an effective exit strategy looks likeKey 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-1sMore about Dr SebastianWebsite: www.longev.com.auPodcast: The Longev Lens PodcastTake 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.

3/30/26 • 41:11

If you are performing on broken sleep, high stress and a full mental load, there is a good chance you are under supported. One of the most overlooked tools in that conversation, particularly for women, is creatine.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 coverWhat creatine actually is and how it supports ATP and the body’s immediate energy systemsWhy creatine is no longer just a sports supplementThe role creatine may play in brain energy, cognitive performance, fatigue and resilience under stressWhy women may synthesise and consume less creatine than menWhy creatine may become more relevant across the female lifespan, including the menstrual cycle, motherhood and perimenopauseHow creatine may help during demanding seasons marked by poor sleep, high stress and mental loadPractical guidance on dosing, consistency, loading phases and gut toleranceWhat type of creatine to look for and how to choose a quality productKey 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 BuyTake 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.

3/23/26 • 26:17

Are you concerned your metabolism has slowed down?If you are, you are not alone. It is one of the most common questions people ask as they move 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 AngeliqueIn this episode, I coverWhat is actually happening to metabolism during perimenopause and midlifeWhy muscle becomes one of the most valuable assets for long term health and performanceThe role declining oestrogen plays in changes to muscle, body composition and metabolic healthAnge’s PERI Perfect Plate and how to structure meals for midlife physiologyThe exercise hierarchy that gives you the biggest return for your timeStrength training and muscle as a foundation for metabolic health and longevityWhich supplements are worth considering and which are mostly hypeHow to filter through the overwhelming amount of information online about midlife healthKey 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 TakeawayMore About AngeliqueWebsite https://www.angeliqueclark.com.au/Instagram https://www.instagram.com/angeliqueclark_nutrition/Peri Lean Method™ Coaching https://www.angeliqueclark.com.au/peri-lean-method-coachingPeri Set Go – 7 Day Challenge https://www.angeliqueclark.com.au/perisetgoTake 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.

3/16/26 • 69:34

In this episode of Stay at the Top, I unpack the simple health dashboard every high performer should be using to better understand their energy, performance and recovery.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 decisionKey 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 DayTake 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.

3/9/26 • 25:14

In this episode of Stay at the Top, I challenge that assumption and introduce what I believe is the most underutilised lever in sustainable high performance.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 thereKey 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 DayTake 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.

3/2/26 • 28:35

2026 is not about overhauls.It is not about extremes.And it is definitely not about detoxes, six week challenges or all-or-nothing resets.In this 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 resilienceKey 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 UpgradesTake 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.

2/23/26 • 29:50

If I looked at your last seven days, would your energy be consistent… or chaotic?In this episode of Stay at the Top, I break down one of the most 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 willpowerKey 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 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.

2/16/26 • 26:19

In this episode of Stay at the Top, I share three reasons why celebrating milestones and small wins is not just a nice idea, but a performance strategy. Especially for high performers who are ambitious, driven, and constantly raising the bar.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 tooKey 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 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.

2/12/26 • 20:18

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.

2/2/26 • 10:25

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.

1/26/26 • 08:49

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.

1/19/26 • 06:29

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.

1/12/26 • 10:10

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.

1/5/26 • 06:44

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.

12/29/25 • 07:00

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.

12/22/25 • 07:50

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.

12/15/25 • 06:33

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.

12/8/25 • 25:06

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.

12/1/25 • 46:25

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.

11/24/25 • 23:01