Stay at the Top

Explore how high performers use A/B testing in health to optimize their habits. Learn the dangers of blindly following trends without measuring their impact. A compelling client case reveals how short-term fasting can sometimes conflict with long-term goals. Discover the importance of combining objective data from wearables with subjective feelings. Practical tips on testable areas like nutrition, training, and sleep routines will help you create a personalized health playbook for sustained performance.

Dr. Jo Lukins, a renowned performance psychologist with notable experience across elite sports, military, and corporate leadership, shares her insights on achieving sustainable success. She discusses how a strong belief system is crucial before competition and redefines resilience as 'bouncing forward' rather than just recovering. Jo explains the dangers of an all-or-nothing mindset and offers practical tools to tackle limiting beliefs while promoting wellness in high achievers. Tune in for actionable advice on cultivating a high-performance mindset!

Explore six simple nutrition upgrades that can enhance your daily performance without drastic changes. Learn how to pulse protein for muscle preservation and why colorful fruits and veggies are key for recovery and gut health. Discover the importance of hydration and smart snacking to sustain energy. Jess emphasizes the value of aligning meal timing with your body's rhythm, making small choices that create big impact. It's all about optimization for sustainable high performance!

Discover why every high achiever should embrace wearables for improved performance. Learn how combining subjective feelings with objective data creates a powerful health dashboard. Hear personal success stories, like how one CEO broke a cycle of illness through better sleep and recovery. Gain insights on balancing work, training, and family through smart data use. Plus, get practical tips for using wearables effectively without falling into data obsession.

The discussion dives into the pitfalls of high performers clinging to past peak performances as benchmarks. It reveals how neuroscience explains the all-or-nothing mindset and its impact on motivation. Personal anecdotes illustrate the need for evolving habits to match the current season of life. Listeners are encouraged to identify both positive and hindering habits, emphasizing the importance of small, meaningful adjustments. Reflection questions prompt a reevaluation of what truly serves them at this stage in life.

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 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/speaker-kit/ 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.

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 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/speaker-kit/ 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.

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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/speaker-kit/ 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.

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 HaeslerWebsite: https://danhaesler.com/Dan Haesler’s Mental Skills Platform: https://playfearless.com/Instagram: https://www.instagram.com/danhaeslerLinkedIn: 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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/speaker-kit/ 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.

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 wellbeingKey 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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/speaker-kit/ 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.