Stay at the Top
Jess Spendlove
This is a podcast tailored for the driven high-performer, seeking growth and success both now and sustainably for future you, as well. Our aim is to guide you from feeling exhausted to energised with ease and enjoyment. Here, we will help you harness the power of nutrition, sleep, mindset, and other high-performance behaviours to achieve your goals, gain more energy, reach the top, and most importantly, stay there.
While success undoubtedly demands dedication, it doesn't have to entail enduring hardship or constant sacrifice. In this podcast, we will help you find the right levers to pull in your life, prioritising ease over friction. We advocate for the path of least resistance and embrace longevity over the all-too-common 'all or nothing' tactics and mindsets.
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Top 10 Stay at the Top Episodes
Goodpods has curated a list of the 10 best Stay at the Top episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Stay at the Top for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Stay at the Top episode by adding your comments to the episode page.
02/12/24 • 26 min
When I take on a new client there is one thing I do every time before anything else. I do it before sitting down for a deep dive, I do it before planning, and it drastically accelerates their success.
That one thing is a ‘life audit’ and today I’m going to explain exactly what that is and how you can do it for yourself as well.
In this episode I share:
The first step that I go through with all high performing clients
What exactly is a "life audit"
What I as a support person get from an audit for my clients
How the information captured can change depending on the part of your life or year you are in
Where people go wrong when trying to achieve consistency
The most important thing to get from capturing life audit information
How a life audit can help with consistency
An example of how this audit works with athletes
The first step you can take to completing your own life audit
Key Quotes
“Since I’ve started using life audits with my clients the rate of which they have had success has been extremely accelerated.”
“Fundamental to helping people achieve their goals, it's about consistency.”
“A high performance life doesn’t have to be suffering, difficult or unenjoyable.”
More information
If you want to undertake a life audit for yourself you can use the template I work with here: https://jessica-spendlove.mykajabi.com/life-audit-template
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
6. How to REALISTICALLY sleep better
Stay at the Top
11/20/23 • 31 min
We are in an energy crisis. So many of us report feeling fatigued or exhausted well before we actually should be and a lot of that comes down to poor utilisation of sleep.
If you use the right strategies, your sleep should be giving you the right recovery and energy you need to perform throughout the day. But without it you could very well end up in a self perpetuating cycle that reinforces bad sleep.
In this episode I’m providing the strategies and tools you need to take the first step in reclaiming a strong sleep cycle.
In this episode I share:
- The 3 key archetypes and what it means for your right next step
- Why ‘just sleep more’ is not the solution to better sleep recovery
- The 4 main sleep stages
- The importance of wearable technology for tracking sleep
- My recommendations for best wearable tech to use
- The barriers you might encounter to optimise the quality of our sleep
- The strategies for improving sleep and overcoming the barrier that might prevent it
- The 4 different ‘chronotypes and what your chronotype means about your sleep patterns
- The importance of getting outside right after waking up
- What you should be considering about how you eat in the later half of the day
- How many hours before sleep we should be having dinner
- Why a night routine is more important than a morning routine
- My recommendations for a night time routine
- My recommendations for supplements to help the nutrition support for your sleep
Key Quotes
“The reality is feeling better is about pulling the right levers.”
“Often a lot of high performers report they think they sleep well, but at the end of our coaching program, they report that they are currently sleeping better than they were.”
“We’ve all heard that we need to get 7-9 hours of sleep a night and for a lot of us that may not be possible.”
“What happens across the night is we toggle across these different stages, we don’t go from one to the next.”
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz
The supplements I suggested in this episode can be found here:
Pillar Performance
https://pillarperformance.shop/ code Jesselite20 (20% off)
Momentous
https://www.livemomentous.com/ code Jess15 (15% off)
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
04/22/24 • 28 min
Welcome back to season 2 of Stay At The Top!
I thought a great place to start this season on would be to discuss the 4 main warning signs that our body and brain give us when it comes to our health and wellbeing. If you are like my clients, chances are you’re living a busy, hectic life, often having to look after other people and this makes it very easy to miss these warning signs. So if you want to catch yourself before you fall, this episode is going to provide the signs to look out for and how to act on them.
In this episode I share:
- Why the ‘energy crash and burn’ is one of the big warning signs
- What can cause the energy crash and burn
- How to avoid or handle this change in energy
- Why the one size fits all meal and exercise plans don’t work
- How to figure out your individual routine to avoid the crash and burn
- Why the actual craving for sugar is a warning sign for your health
- Why eating sugar doesn't actually help with your energy levels
- How gut issue work as the third warning sign for your health
- What is often actually causing gut issues
- The importance of FODMAPS
- Why low immunity and frequent illness is a big warning sign
- How under eating can lead to illness and bad health
- My experience with under fuelling and how it affected my performance
Key Quotes
“I believe every single person has an operating system and a routine and d a rhythm that works for them.”
“If you are getting sick often, take that as a huge sign from your body and brain that something is not quite right.”
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
7. Unlock the sleep-nutrition relationship
Stay at the Top
11/27/23 • 22 min
Sleep and nutrition are two critically important factors we need to maintain when it comes to living a high performance lifestyle.
But what many of us don’t realise that these two factors do not operate in isolation. In fact the management and maintenance of sleep can often have a positive, or negative effect on our nutrition and the same is true for nutrition’s effect on sleep.
So for this episode we are going to be taking a close look at the relationship between nutrition and sleep and discovering how we can use one to improve the other and the traps that we can fall into.
In this episode I share:
The misconception we often make about the connection between sleep and nutrition
Just how crucial nutrition is for a good night’s sleep
Why people overeat in the evening and why it is bad
Why changing your food choices patterns is not about willpower or dedication
Why a key strategy to help you leverage nutrition is to sleep better
What markers to look for to determine if nutrition is affecting your sleep
The role caffeine and alcohol have in our sleep
The three main ways poor sleep can impact our nutrition
How poor sleep physiologically makes us crave food and caffeine
Key Quotes
“When we're sleeping poorly we're more likely to be craving sweet foods.”
“Poor sleep can lead to overeating, or choosing unhealthy food options and poor food choices can affect our sleep.”
“:The food choices we make every single day are within our control.”
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
10. 10 lessons from 10 years in pro sport Pt. 2
Stay at the Top
12/18/23 • 26 min
Last week I shared 5 lessons I have learnt from my 10 years working on professional sport.
Having worked 30 seasons in various professional team sports, with world record holders, Olympic athletes and many corporate organisations, schools and active adolescent athletes there are plenty of lessons I have picked up that I think can apply to High Performers as well.
This episode is part 2 and I’ll be sharing the next 5 lessons from elite athlete performance I think we can all benefit from following.
In this episode I share:
The importance of strategic use of supplements
The way I recommend you approach using supplements
How I see supplement strategies used in high performance roles
Supplements I use with high performers in sport and business
The important things to know about fish oil supplements
What third party batch tested supplements are and why you should use them
How elite athletes understand the benefits of engaging a team of experts
Why elite athletes use a personal dietitian as well as their team dietitian
Why you should embrace a diverse range of recovery methods
The difference between macro and micro recovery
Examples of micro forms of recovery
The ways elite athletes build their mental strength
Why you should always be searching for a competitive advantage
Key Quotes
“Utilising supplements strategically for a number of different reasons is advantageous.”
“If you’re really wanting to seek expert guidance you really want to have your own individual expert in that area.”
“You really need to consider who you are gaining your advice from.”
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz
More about the podcast and me
If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
20. 6 Habits to Live a High-Performance Life
Stay at the Top
02/26/24 • 34 min
Can you believe we have made it to episode 20?
This is the final episode of season 1 of Stay At The Top before I take a few weeks break.
This episode brings everything from season 1 together, and also gives you some things to work on while I take a short break
Today I wanted to talk about Six high performing habits you should look to add, form or optimise in your life.
In this episode I share:
- Why you need to implement a ritual or routine to start the day
- The different chronotypes and how your type will influence your ritual to start the day
- Examples of different rituals you can have
- What not to do as a ritual to start the day
- The importance of taking regular breaks
- What to actually include in a brain break
- What not to include in a brain break
- Why you need consistency in meals and in sleep
- How regularly you should be eating depending on your lifestyle
- How to manage sleep consistency if you travel or have children
- Why you need to ‘find your non negotiable’
- Examples of some non negotiables
- How to figure out how many non negotiables to include in your day and how to do so
- Why you should have a ‘progress over perfection’ mindset
- How athletes use wind down routines
- Examples of what a wind down routine can include
- The one habit out of the 6 I recommend you pick if you can only pick one
Key Quotes
“If you start to consistently sleep within 30-60 minutes, that is going to have such a huge impact on how your energy levels are”
“Taking a break means taking a break from having lunch at your desk.”
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
01/29/24 • 40 min
We’ve all experienced trying to start a new routine, only to be derailed by old habits. Habits can be both a powerful tool for starting new behaviours as well as a limiting behaviour that holds us back. And no one knows that better than Dr Gina Cleo
As a trained dietitian, Gina noticed that her clients struggled to maintain their progress over time, much like those elusive New Year's resolutions.
Driven by the desire to find lasting solutions, Dr. Gina Cleo pressed pause on her clinic and completed a Ph.D. at Bond University. It was there that she uncovered the transformative power of habit change and its potential to impact every facet of life.
Now, Dr. Gina Cleo specialises in guiding people to transform their habits, whether it's for their health, technology usage, sleep routines, work and money-related behaviours, or relationship dynamics.
In this episode Gina share:
Why she got into the habit change space
What exactly is a habit?
Why do we form habits?
The 3 stages of the habit formation framework
How is a habit triggered in a person
What is the process of forming a habit
How do we as people form habits
Popular myths around forming habits and whether or not they are true
Key Quotes
“A lot of people have heard it takes 21 days to create a new habit. The research is actually that it is from 21 days and it can take up to a year or 10 months to create a new habit.”
“The simpler the habit you are trying to create, the quicker its going to be to develop.”
“We don’t want our goals to look anything like our shopping list.”
“Every habit has a trigger. If we remove the trigger then the habit no longer takes place.”
More about Gina
Website: https://www.drginacleo.com/
Free Habit Course: https://habitchangeinstitute.mykajabi.com/masterclass
Book: https://www.drginacleo.com/book
IG: https://www.instagram.com/drginacleo/
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
S3E09. Mastering recovery: Building resilience for high performance with Dr. Kellie Rose
Stay at the Top
10/21/24 • 41 min
In this episode of Stay at the Top, I’m joined by Dr. Kellie Rose, a performance scientist and Executive Women’s Health Coach with a unique background in both elite sport and the corporate world. Dr. Kellie shares her insights on the critical role of recovery in achieving sustainable high performance.
From her journey transitioning out of high-performance sport to helping executives navigate stress and burnout, we explore the essential strategies needed to optimise recovery and performance.
In this episode, Dr. Kellie shares:
-Why it’s essential for managing stress and sustaining high performance.
-How to build a solid health foundation before aiming for optimisation and peak performance.
-Practical tips on improving sleep quality and consistency as the key to recovery.
-Data-driven performance: Using wearables to track stress, recovery, and make informed adjustments.
-Tailored strategies for women: Why customised approaches are crucial for women’s health and performance.
More about Dr Kelli
Website: https://www.drkellyrose.com
LinkedIn & Instagram: @DrKellyRose
Book a discovery call with me
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 [email protected]
Hosted on Acast. See acast.com/privacy for more information.
15. Six micro recovery strategies to prevent burn out
Stay at the Top
01/22/24 • 25 min
Interested in having Jess speak to your leaders, employees or at your event? Book a discovery call here - https://jessicaspendlove.as.me/15minDiscoveryCall
For many of us, the only way we have known to operate is to work non stop until we reach the holiday.
But after years of doing that I think many of us are starting to realise that the excess work we have to do before we go, combined with the extra work we have to do when we return, make holidays a poor form of recovery.
There is another way that a lot of people are only just starting to discover. Micro forms of recovery are often simple, easy and can completely change our energy and kick burn out to the kerb.
In this episode I share:
- Why micro recovery strategies are low hanging fruit for high performing individuals
- What a micro recovery strategy actually is
- How to apply them into your life
- The benefit of including these in helping to prevent burnout
- Some of the ways I am seeing people trying to make changes this year
- Why the old way of high performing and recovering on a holiday isn’t working anymore
- The restorative benefits of micro recovery
- The advantages of micro recovery strategies
- The ultradian rhythm and 90 minute work cycles
- The exhausting way many of us start our weeks
- 6 strategies that you can call on as micro forms of recovery
- A personal example of how a house set up can influence your micro recovery
- My personal example of how I put in boundaries with my phone
Key Quotes
"For many, holidays don't seem to do the trick anymore”
“Often the workload we scramble to wrap up before leaving and the mountain of work that greets us when we return can make the whole holiday thing seem a bit pointless.”
"Eating lunch away from your work area can significantly improve you mood and cognitive function."
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz
More about the podcast and me
If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download
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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
02/18/24 • 28 min
Intermittent fasting and time restricted eating is a diet trend that continues to appeal to a huge number of people hoping to change their health and fitness.
But is this the magic bullet to all your health problems or is it a gimmick that is leading people astray?
As is often the case, the truth is somewhere in the middle.
Today, I wanted to talk about the pros and cons and simply weigh in on this topic which feels like it is just getting louder and louder
In this episode I share:
How I've seen some people using fasting
What IF and TR actually is and what it does
The gut health benefits to fasting
Why time restricted eating is not the answer to fixing your gut health
Why these trends can be a band aid measure for some people
Who can benefit from using this
Who wouldn’t actually benefit from using fasting and why
An example of how fasting helped an afl player short term but not long term
What I require from clients before I consider fasting for them
The work out routines that fasting won’t work with
Key Quotes
“I'm seeing a lot of people subscribing to intermittent fasting as a way to put a band aid on their poor lifestyle choices.”
“If you are someone training like an athlete, at a high intensity, maybe intermittent fasting isn’t the thing for you to be doing all of the time.”
If you don’t address your nutrition and what you are eating, please don’t kid yourself and think, I'm intermittent fasting so I'm all good here.”
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-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: [email protected]
Hosted on Acast. See acast.com/privacy for more information.
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FAQ
How many episodes does Stay at the Top have?
Stay at the Top currently has 80 episodes available.
What topics does Stay at the Top cover?
The podcast is about Health & Fitness, Nutrition, High Performance, Fitness, Podcasts, Self-Improvement, Education, Health and Wellbeing.
What is the most popular episode on Stay at the Top?
The episode title 'bonus Q&A: what is optimal protein intake? how to stay healthy on a budget, sleep vs exercise + more' is the most popular.
What is the average episode length on Stay at the Top?
The average episode length on Stay at the Top is 38 minutes.
How often are episodes of Stay at the Top released?
Episodes of Stay at the Top are typically released every 7 days.
When was the first episode of Stay at the Top?
The first episode of Stay at the Top was released on Jan 12, 2021.
Show more FAQ
Show more FAQ