Stay at the Top

From talking to clients and people on socials it seems like we are in an energy crisis. Everyone wants more energy, consistent energy across the day or across the week.None of us want to be crawling to the finish line (the weekend), but many people seem to think that the way to get that extra energy is to implement intricate, difficult routines and expensive tools and supplements.Luckily, that is just wrong, and the real answer to sustained, high level energy comes down to a few simple adjustments.In this episode we are going for an extra practical lesson to help you elevate your energy and keep it more consistent with 6 simple strategies that you can easily imbed into your life. In this episode I share:-      Why it seems like we are in the midst of an 'energy' crisis-      The few elements to consider when discussing energy-      Why a sleep routine is paramount to setting yourself up for success the next day-      The important aspects to consider when it comes to sleep-      The 4 different stages of sleep-      How to monitor and manage your sleep-      The way to find bring consistency into the\inconsistency of life-      The rules and schedules to abide by to maintain consistent eating-      A key thing to consider when trying intermittent fasting-      The ways I see people use intermittent fasting incorrectly-      Why a high protein breakfast is important-      How to handle having a good breakfast if you don’t like eating breakfast-      How soon you should get sunlight into your eyes after waking up-      The importance of a brain break and what that should involve Key Quotes“Irregular sleep patterns can lead to social jetlag.“One of the biggest downfalls I see with high performers is that they are very all or nothing with behaviours and their mindsets.”“You can bank sleep, but you can’t catch up on sleep debt.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz   More about the podcast and meFollow 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/See my range of current services here https://www.jessicaspendlove.com/servicesIf you want to contact me directly, send me an email here: admin@jessicaspendlove.com    Hosted on Acast. See acast.com/privacy for more information.

When it comes to optimising our wellbeing and setting ourselves up to be able to comfortably achieve at the highest level, there are three metrics that I get all my high performing clients to track.These are the 3 metrics that matter the most when it comes to optimising your wellbeing, performance and quality of life both for you now and future you as well.Nailing these 3 metrics helps ensures you hit the goals and outcomes you want.In this episode I share:What exactly are the 3 metrics that matter the mostHow high performance people can neglect their healthWhat exactly is ‘energy’ and what we mean when we refer to it as a metricWhy you don’t always need to use energising activities like cold baths and can look elsewhereThe importance of consistency of appetite and managing cravingsWhat you should do to implement regular meals and a new nutrition plan if you never have beforeWhy ‘performance’ is the most individualised metric of the 3How to make the 3 metrics work togetherHow using these metrics can increase your output and ability in work and performanceThe unmentioned 4th metric to look at after you've mastered the main 3Key Quotes“The beautiful thing about having more consistent meals is it delivers more consistent energy levels.”“When it comes to nutrition…it is literally exactly the same as any other type of training. It takes time.”“I truly believe you can have it all but it does take approaching it from a different lens.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz More about the podcast and meFollow 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 wanted to dive into all things cravings to explain why they happen and what are the solutions to buffer them.Cravings are something that all kinds of high performers struggle with, so you are not alone. I hear it from people on my socials, clients I talk with and with corporate teams I work with in workshops.Hopefully though, this episode can help put you on the path to putting your cravings behind you.In this episode I share:What exactly are cravings?What  are the different types of cravings?The difference between physical and psychological hungerThe 4 main factors that drive cravings The power of pulsing protein intake on cravingsWhy we can beat cravings by filling up on fibreThe ratios of colours to include in snacks to combat cravingsWhy consistency is absolutely vital to reduce cravingsHow to handle psychological cravingsKey Quotes“If you haven’t thought ahead or done some prep, the question becomes what do I feel like for lunch? And it often delivers a very different outcome to what do I have for lunch?”“Our body and our brain are the clue to what is going on with cravings.”“You need to eat to perform. It isn’t about what to remove and restrict but about what to include and a mindset of abundance.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz More about the podcast and meFollow 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.

Welcome to the first episode of Stay at the Top.I’m going to kick off your journey to restructuring how you operate by learning how to truly harness the power of nutrition to elevate your energy, mood, vitality and overall performance in life.Nutrition is really one of the most underrated strategies when it comes to elevating human potential, whether it’s on the sporting field, board room or any aspect of life.For some reason we’ve gotten it wrong and focus on what we need to remove and restrict, but I want to teach you how to tune into how you respond to nutrition.In this episode I’m going to cover the 5 core performance nutrition principles that you need as a high performance individual.In this episode I share:Where most people get it wrong when building a strategy for themselvesThe mistake people are making with breakfast and snacksThe importance of colours in our foodsWhat exactly is protein pulsing and why it is importantWhy you should adjust intake to output or periodise nutrition intakeThe important thing to do to balance out a reduction in carbsThe best way to snack successfullyMy challenge for you to start with snacksKey Quotes“I see a snack as the ability to add significant value, bolster your energy levels, stabilise your blood sugar levels and enhance your cognitive output and capacity.”“It's ok if you want to reduce (your carb intake) but it doesn't mean you need to remove."“The best way to leverage the power of nutrition is to focus on the perfect principles, not the perfect diet.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz Adjust intake to output downloadhttps://jessica-spendlove.mykajabi.com/power-meal-portioningMore about the podcast and meFollow 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.

Don't be confused, the My Millennial Health feed is getting a do-over. Introducing Stay At The Top with Jessica 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. 4f21676dc12aaf85becaa091f73d7905499ccc94 Hosted on Acast. See acast.com/privacy for more information.