In this episode of Stay at the Top, I’m breaking down six simple ways you can upgrade your nutrition without overhauls, restrictions, or complicated protocols.

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

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

In this episode, I share:

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

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

- Six simple upgrades you can implement today

Key Quotes:

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

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

In this episode of Stay at the Top, I’m making a bold call: every high performer should be using a wearable.

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

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

In this episode, I share:

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

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

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

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

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

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

Key Quotes:

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

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

In this episode of Stay at the Top, I’m diving into an important question: Are your habits actually aligned to the season you’re in right now?

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

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

In this episode, I share:

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

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

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

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

- Practical examples of aligning habits in different seasons

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

Key Quotes:

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

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

After what was meant to be a short break turned into nine months, Stay at the Top is finally back. In this episode, I share a personal update on life, motherhood, business, and why it’s time to stop procrastinating and get the show on the road again.

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

In this episode, I share:

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

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

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

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

- Practical ways to reframe procrastination and start imperfectly.

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

Key Quotes:

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

In this special and final episode of Stay at the Top Season 3, I’m reflecting on the season that’s been, sharing personal insights about my next chapter, and offering tools and reflections for anyone navigating transitions—whether in their personal or professional life.

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

In this episode, I share:

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

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

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

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

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

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

Key Quotes:

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

As we approach the final sprint of 2024, the end-of-year chaos is in full swing. Workloads are high, social commitments are piling up, and energy levels are dipping. It’s easy for habits and routines to slip during this time, but small adjustments can make a big difference.

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

In this episode, I share:

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

-Why high performance isn’t about doing it all

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

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

Key Quotes:

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

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

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

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

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

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

In this episode of Stay at the Top, I’m joined by Dan Haesler, a performance and leadership coach who works with elite athletes, corporate leaders, and educators to bridge the gap between wellbeing and high performance. We explore how self-awareness, emotional regulation, and consistency are the keys to thriving in high-pressure environments.

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

In this episode, Dan shares:

-Why wellbeing and high performance are inseparable.

-How emotional intelligence is a cornerstone of effective leadership.

-Lessons from the Penrith Panthers on consistency and culture.

-How to redefine success and bridge the performance gap.

-His Four M’s framework

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

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

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

Key Quotes:

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

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

More about Dan Haesler

Website: https://danhaesler.com/

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

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

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

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

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

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

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

In this episode of Stay at the Top, I’m diving into a personal journey of transformation—from being burnt out and operating constantly “in the red” to creating a life rooted in sustainable high performance. This solo episode reflects on two essential changes that helped me shift from running on empty to thriving in an energised, proactive, and intentional state.

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

In this episode, I share:

- Personal reflections on years of burnout and unsustainable work habits

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

- The importance of boundaries in professional and personal life

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

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

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

- Insights on how high performers can balance drive with wellbeing

Key Quotes:

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

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

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

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

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

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

https://jessicaspendlove.as.me/PersonalCoachingApplicationCall

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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