Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoaching

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

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

In this episode she shares:

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

Key Quotes

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

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

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

More Information about Dr Hayley D Quinn

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

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

More about the podcast and me

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

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

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

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

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

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

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

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

This week I wanted to tackle the topic of gut health.

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

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

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

In this episode I share:

- What gut health actually is

- What influences our gut health

- The gut-brain connection and how powerful it is

- Ways you can measure your microbiome

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

- The 6 dietary strategies to maximise our gut health

- How the 6 categories of plants help our gut health

- The importance of your fibre intake

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

- How probiotics and fermented foods help

- Plant compounds that are really good for your gut

- Why our gut needs hydration

Key Quotes

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

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

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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

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

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

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

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

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

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

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

Menopause and perimenopause are a huge part of every woman’s life. Despite this, it can feel like there is very little help and information provided specifically for how woman can help themselves through these periods.Luckily, today we have someone who can help, and if you’re a bloke, trust me you’ll want to know this information as well just so you can help the women in your life. Ange Clark is Australia's Leading Perimenopause Dietitian. She has dual degrees in Exercise Physiology and Nutrition and Dietetics holding the title of Advanced Physique Sports Dietitian with two decades of transforming women's waistlines. Her unique skills and experience in the area of enhancing women's figures, health, wellbeing and longevity through evidence-based nutrition and exercise science targets the changes preceding menopause.

In this episode she shares:

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

Key Quotes

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

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

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

More Information about Angelique

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

Her Instagram: @angeliqueclark_nutrition

For some great deals, Ange has provided these links below

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

Code: PERI

2before https://2before.com/

Code: ANGE10

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

More about the podcast and me

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

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

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

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

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

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

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

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

We live in a digital world, and more and more the digital devices around us are having a negative impact on our lifestyles and performance when we don’t manage them correctly. To help me discuss why this is the case and how to combat it I have Australia’s leading expert on peak performance in a digital world, Dr Kristy Goodwin. Kristy’s keynote insights and inspiration are used by elite corporate clients in Australia and internationally. For senior executives, business leaders, human resources managers and staff who are always switched on, but rarely powered up, Dr Kristy provides the keys to lead, live and work more effectively.

She shares practical brain-based solutions to power up employees and leaders in the digitally-intense world they now operate in.

In this episode she share:

• How she got into research on the effect of digital devices
• The serious accident that made her reconsider how she interacted with digital technology
• The actual physiological response that happens when technology sucks us in
• Why digital detoxes do not work
• The skill that trumps EQ and IQ
• How to use digital dashes
• The sorts of digital guard rails and strategies workplaces should have in place

Key Quotes

“Many of us developed some really unhealthy digital behaviours in the pandemic out of necessity.”

“We are designed as humans for effort and recovery, we are not designed to work for 14 hours straight.”

“We often see rest as your reward, I say rest is your responsibility and it’s your right.”

More Information

The page to purchase the book is here and the code for free shipping is fsdd. You can access her Chronotype page here.

For all the info she shares, follow her on linkedin: https://www.linkedin.com/in/dr-kristy-goodwin/

More about the podcast and me

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

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

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

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

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

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

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

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

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

As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on.

But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life.

With these you will see more energy, better focus, better mood, and enhancement and quality of life in every single of facet of life.

In this episode I share:

- Why you should do these 5 steps in the order I am listing them

- The power of ‘finding consistency in the inconsistency’

- How do figure out your frame work in order to allow consistency

- Why you need to have a good source of protein at each meal and snack

- Some measurement guides for the amount of protein to include in your meals

- Examples at different kinds of protein foods

- Why you should be incorporating Nutrition Periodisation

- The power of including ‘all the colours’ in your diet

- How to incorporate vegetables and fruit into your diet

- How to step it up to incorporate ‘all the plants’ in your diet

- Why people get it wrong when they hear 'all the plants'

- How the plant points system works

Key Quotes

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

“Protein is key to retaining and gaining lean mass.”

“You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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

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

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

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

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

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

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

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

For this episode I am joined by the incredible Sophie Scott to talk about all things burn out and High Functioning Anxiety.

SOPHIE SCOTT OAM is an international speaker, award-winning broadcast journalist,

educator and TedX speaker.

She specialises in using the latest scientific research to help people maximise their

human potential, mindset, and mental health.

She has written two books, won numerous major awards for her journalism and sits on multiple Advisory Board for mental health organisations.

In this episode Sophie shares:

- Her life in journalism and how it led to the health space

- Her personal experience with burn out

- Her top two things for you to do when feeling burnt out

- Why high performers are at high risk of burn out

- Why high functioning anxiety is a problem

- Her advice on resources for meditation

- The importance of “the three c's”

Key Quotes

“If you love your job and you love what you do, you need to be even more cautious.”

“It might’ve taken you months or years that got you into the state of burn out so it might take you a while to get out.”

“Taking the small actions and being consistent, that’s what moves the dial in terms of how you feel.”

More about Sophie

You can find Sophie through her website: https://www.sophiescott.com.au/

Instagram: https://www.instagram.com/sophiescott2

Or youtube: https://www.youtube.com/channel/UCrscfB-ELC9paFawlWVaGzA

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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

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

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

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

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

Today I’m going to be hitting you with some hard truths and I’m not going to pull my punches.

There are 5 limiting beliefs I see or hear regularly that are actively getting in peoples way and preventing them from levelling up their performance.

If you are doing one or all of these things there is a good chance you could be doing so much more, if you just stopped these mindsets.

So hopefully, after this episode, you’ll have some awareness of how you have been holding yourself back and will be on the next step to finally achieving.

In this episode I share:

- Why limiting beliefs can affect you

- How the limiting belief of ‘I’m too busy’ is stopping you

- The ways to prevent being overcome by feeling busy

- What happens when we think “I just need more time in the day’

- The small ways we use up our time if we don’t plan

- Why relying on 6-8 week challenges is detrimental to long term success

- My strategy to use instead of the 6-8 week programs

- Why saying “I’ll start when I’ve achieved a certain goal” actually undermines you

- How you can avoid putting in the real work when you believe there is a magic bullet or supplement

- Self-awareness is crucial for overcoming limiting beliefs and achieving personal growth.

Key Quotes

“There are no magic bullets, there is no magic diet or supplement that is coming to save you.”

“Self awareness is the greatest super power that we can all have”

“If we don’t take steps towards where we want to be, we are just kicking the can down the road”

WAITLIST for NEW group program (launching late May)

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

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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

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

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

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

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

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

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

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

Today we are talking about why dedication and willpower are not enough on their own to change and maintain your ideal lifestyle.

As I have hinted at in previous episodes, to make sustained change we need to need to focus on forming new habits and breaking the old ones, but even more importantly it is about forming new habits that we can set on auto pilot.

So In this episode I’ll be giving more information on how and why you should be doing this as well as some good starting points.

In this episode I share:

- Why a lack of strategy and structure can make it hard to thrive

- Why using willpower is not enough to sustain change

- The reason that going from 0-100 won't work

- The secret to gaining momentum

- The importance of starting with a life audit process

- Examples of a varied lifestyle that you need to account for when planning to change habits

- Why having structure is not about becoming a robot with your habits

- How everyone around you benefits from you using structure and not will power to maintain your lifestyle

- Examples of some guard rails you can use

Key Quotes

“Even though it can be difficult to choose yourself, every single person around you benefits from you thriving.”

“The goal really is about forming new habits, breaking the old and putting them on auto pilot so we don’t have to think about them.”

“Stop beating yourselves up and thinking that the next version of yourself is out of reach.”

WAITLIST for NEW group program (launching late May)

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

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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

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

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

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

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

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

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

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