Stay at the Top

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.

Explore the importance of understanding your yearly rhythm. Identify your busiest and quietest periods to better manage your energy. Learn to differentiate between proactive recovery strategies and reactive burnout holidays. Discover personal stories and insights into how work-life integration can transform your approach to downtime. Jess shares practical planning tips, including using public holidays strategically and mapping out long weekends for rejuvenation.

This discussion dives into the often-overlooked power of scheduling personal commitments first. High performers don’t lack motivation; they struggle with structure. Discover how your diary shapes your energy and behaviors. When you prioritize meals, movement, and breaks, you're investing in your wellbeing. Proactive scheduling is key to avoid burnout, and implementing systems helps align your commitments with your goals. A practical reset task encourages listeners to take control of their calendars for a healthier, balanced life.

This discussion focuses on simplifying goals for the upcoming year, stressing the drawbacks of the typical 'new year, new me' mindset. The concept of the domino habit is introduced—a crucial single action that streamlines other tasks. Jess highlights the importance of small, repeatable habits and their ability to create momentum. Listeners learn how to apply domino habits not just to health, but also to work, relationships, and finances, promoting sustained focus and ease in daily life.

This week, the conversation dives into the overlooked power of holidays for building sustainable habits. You’ll learn why living reactively stifles meaningful change and why it's better to recalibrate than overhaul your life. Jess poses three insightful questions to help you envision your best self for 2026. The focus shifts to identifying desired feelings and aligning habits with your true identity, all while emphasizing progress over perfection. Get ready to embed impactful habits right now, not just at the year's start!

As the festive season approaches, the pressure can feel overwhelming for many. A mindset shift is introduced with the One Day Method, emphasizing that a single celebration shouldn't derail progress. The danger lies in letting one day stretch into many, disrupting habits and routines. Jess offers practical advice on enjoying celebrations while quickly returning to healthy routines. This approach isn't just for Christmas; it applies to all major events. Tune in for actionable insights and manage festive stress effectively!

This episode encourages reflection as a core performance skill. Learn about the Stop, Start, Keep framework for evaluating your year. Jess reveals her personal journey, including the need to separate work from family time. She discusses transitioning her baby to a cot and restarting her exercise routine. Cooking made a comeback as she commits to weekend meal prep. With a focus on maintaining boundaries and weekly yoga, this insightful guide helps listeners recalibrate and prepare for the upcoming year.

Ezio Mormile, a keynote speaker and leadership coach, shares insights from his Corporate Athlete Program, which applies principles from elite sports to high-pressure business environments. He discusses the eight pillars of performance, highlighting the importance of energy management and tactical awareness. Ezio draws parallels between sport and corporate structures, explaining the value of routines and emotional intelligence. He also emphasizes self-leadership, the significance of purpose, and practical tools for maintaining clarity and resilience in challenging times.

Busy seasons can derail health, but it doesn't have to be that way. Discover the Trifecta framework for balancing nutrition, movement, and alcohol without sacrificing enjoyment. Learn why high performers often swing to extremes when their schedules fill up and how skipping meals can backfire. Jess shares morning anchors to protect your energy and appetite, plus practical strategies for navigating social events. Enjoy the festive season while maintaining your well-being with smart planning!

In this conversation, Dr. Hayley D. Quinn, a clinical psychologist and author of From Self-Neglect to Self-Compassion, highlights the often-overlooked connection between high achievement and self-neglect. She discusses how societal conditioning leads ambitious individuals to mistake sacrifice for strength. Hayley shares practical tools for cultivating self-compassion, emphasizing the importance of awareness and value-aligned choices. Plus, she offers insights into overcoming self-criticism and leading with compassion to prevent burnout. A must-listen for anyone striving to balance performance and wellbeing!