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 yours

Key Quotes

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 week

Key Quotes

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

“You cannot expect consistent energy from inconsistent inputs.”

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 restriction

Key Quotes

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

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

“What you need is rhythm, not willpower.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 differently

Key Quotes

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

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 immediately

Key Quotes

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 motivation

Key Quotes

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

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

“Effortless comes from momentum, not willpower.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 year

Key Quotes:

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

“Clarity beats complexity.”

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

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 ahead

Key Quotes:

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

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

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

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

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

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

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

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

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

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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