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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

When it comes to nutrition, no one leverages it’s power quite like an elite athlete. They (along with their coaches) know that the best outcomes for wellbeing and performance can occur when you are utilising nutrition in its best form. But what exactly does this look like? For me and my clients this means using the 5 levels in a sort of pyramid plan and layering them on top of each other in just the right way so that they all work together. For this episode I want to give you a peek behind the curtain to see exactly what these levels look like and how you can use them as well. In this episode I share: -      How learning about nutrition can be compared to exploring a new city -      What a 'life audit process' is’ and why you should do it -      The 5 levels of the ‘performance nutrition hierarchy of priorities’ -      Why we need to look at energy balance first -      The importance of timing and periodisation -      How gut health optimisation is also vital to your wellbeing and performance -      What exactly it means to look at your ‘performance levels’ -      The areas and ways to look at supplements Key Quotes “If you’re not sleeping properly, not eating properly, if you’re not moving and you want to just layer in all the supplements they are going to be a drop in the ocean.” “Whether you’re an Olympic athlete, business owner or CEO, for you to perform at your best you need to be the healthiest version of yourself” 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

We’ve talked about how to handle the normal hurdles that might prevent us from maintaining a high performance lifestyle, but what about when something truly massive and unexpected comes up to throw us off track? This is something Ali Flynn has excessive experience with, having overcome a traumatic childhood, strokes, chronic illnesses and more to then launch and run 3 businesses while also becoming a triathlete. In this episode Ali share: Her personal background and how it started her journey to high performance The moment she had a stroke as a mother of 3 kids The massive high performance goals she set and achieved post stroke The boundaries she put in place to help her avoid burning out post stroke Her advice for how to face adversity in a positive way and not become bitter How to set your values How she allowed different habits and activities in her life at different times depending on whether they served her or not Her non negotiables that allow her to prioritise herself and her health How she handles having to drop things when disasters and crises hit Her advice on how to transition to a new goal gradually and not suddenly The 3 things that help her stay at the top Key Quotes “When adversity hits you can get bitter or you can get better.” “If we focus on doing the small things often, we move the dial.” “How do we as an individual get so honed in on what our plan is and remove the outside distractions?” More about Ali To book an exclusive spot in Ali’s High Performance Leadership summit head here: https://www.trialtitudeperformance.com.au/registration1660014924140 You can listen to her podcast Challenges That Change Us here: https://podfollow.com/challenges-that-change-us You can check out her facebook community here https://www.facebook.com/groups/challengesthatchangeus Follow on Instagram: @challengesthatchangeus Or check out her website: www.Challengesthatchangeus.com 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

With the start of the new year many of you may have heard of the Netflix documentary “You Are What You Eat” and be considering changing your own lifestyle based on the results the program showed. Before you run out to the supermarket and buy every vegetable in sight and throw out every bit of meat left in your fridge and freezer, there is actually a fair bit to unpack and consider about this show. Just like with everything, we need to approach this with nuance and consideration, so this episode will be giving you everything you need to know when it comes to following the advice given in the show. In this episode I share: -      My breakdown of the study the show is based on and whether or not it is credible -      The key results and takeaways from the show and what it says about plant based diets -      What are telomeres and how the interventions in the show impacted these -      The big considerations to be aware of when taking the documentary’s results -      What you should do and not do after watching the documentary -      The different varieties of plant based food  -      What is a microbiome and how does eating more plants help? -      Examples of plant based foods that are high in protein -      The mistake I saw people do after watching similar documentaries in the past Key Quotes “What is helpful is to eat more plant based food and increase the diversity of plants.” “Whilst the people on the plant based diet lost more weight, those on plant based diets also lost considerable amounts of muscle mass” “It's easier to eat more protein in animal based foods.” 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

Happy new year everyone! I’m sure you all have big goals and big dreams for the new year and in this episode I want to help you achieve them. No matter the goal or objective it is always wise to work smarter and efficiently rather than flat lining and trying to power through. In this episode I have 5 key tips you should definitely consider implementing this year to make your life easier and the journey to achieving your goals simpler. In this episode I share: -      3 simple sleep recovery tools to make sleep and energy recovery easier in 2024 -      Some simple strategies to help you be proactive about your wellbeing rather than reactive -      My tip for how to combat the 3pm energy slump proactively -      One key strategy for how to start your day and ensure you have energy until the end -      Some specific metrics to consider with taking protein in the morning -      How to implement 90 minute cycles into your day and how they can help -      The importance of outsourcing and automating and how you can implement both in your day to day living -      An important planning factor to keep in mind to ensure workouts that you start during the break, continue during the year Key Quotes “The greater the deep work and the focus, the greater the recovery tactics and strategies that you want to put in place.” “Cultivating a consistent sleep routine is one of the best practices you can implement if you want to start to maximise your sleep.” “Instead of starting to take action when we are starting to feel tired. How about we put daily routines and rituals into our lives that support our body, mind and spirit.” 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

For our second deep dive interview of Stay at the Top we are joined by someone who has lived in a high performance lifestyle of General Manager or above for over 2 decades. If that’s not personifying ‘Stay at the Top’ I don’t know what is. Wayne Reuben has extensive senior leadership career in Pharma, Med-device (Optometry and Audiology) and FMCG and was the previous APAC Region President  On top of that he is the previous founder/program delivery lead for HiWay Advanced Training and a certified Coach, AMC Mentor, DiSC Accredited, Podcast Host of “Hard Yards in Leadership” and Author.  In this episode Wayne share: His early stages in his career and how working in the factory helped him in the later stage office jobs that he worked His two decades working in the GM level and above How he learnt how to work at such a high sustained level without breakdown What made him incorporate fitness into his strategy for maintaining his high performance lifestyle How the physical fitness routine helped his mental fitness Why he always made time for a run without fail How his physical exercise also helped ensure he had good nutrition His advice for others on how to put progress over perfection The tips and strategies he attributes to helping him stay at the top Key Quotes “It’s a gift that we don’t rise too fast because it does harden us and toughens us up and provides chunks of learning.” “You do actually have the power to say no to people when they say this is the program and to force your needs into the space.” “I came to realise that if I was going go for a run for an hour…I would always start with what are some of the things that are waying on my mind? And I’d bring them with me and then let them go.” More about Wayne You can hear more of the wisdom and stories Wayne gathers on his podcast Hard Yards In Leadership: https://podfollow.com/hard-yards-in-leadership You can connect with him on linkedin: https://www.linkedin.com/in/wayne-reuben-engage4performance/ Or find out more about his coaching through the Curious Leaders Circle: https://www.curiousleaderscircle.com/ 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

Many of you may not be aware of where I spent the majority of my professional career but I actually spent a decade working with 7 different professional sports teams. During that time I was fortunate to be a part of teams that won premierships, championships and made a number of grand finals. From this I have been able to take away so many lessons and learnings from these incredible athletes. I believe that many of this lessons can be applied to other high performance industries and in this episode I want to share a glimpse of some of the key lessons our athletes know that you should know too. In this episode I share: -      My experience working with elite athletes -      What elite athletes are taught about nutrition that many of us don’t know -      What pre-hab is and how it can help you as much as it helps athletes -      The importance of daily routines and rituals -      How elite athletes periodise their training and how doing the same can help you -      How rest is important for elite athletes and is for you too -      The ways athletes utilise rest -      How we can bring that rest strategy to high performance and leadership -      The other parts of rest besides just sleeping -      How seeking therapy can help with rest -      The importance of building mental resilience -      The sort of hurdles athletes and high performers may encounter that require resilience Key Quotes “Elite athletes understand that nutrition is a key component to optimising their performance and enhancing their longevity.” “Most people don’t know how good they can actually feel and this is a by-product of you having never experienced it.” “We don’t want to reach burn out or break down before we change and unfortunately that is often the case.” 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

This week I’m sharing with you the first interview episode of Stay at The Top and I couldn’t have chosen anyone else other than Shannah Kennedy. As well as being my own personal coach Shannah Kennedy is one of Australia’s foremost strategic life coaches. Her proven expertise enables clients to gain control of their lives in order to achieve their visions and goals. With an intuitively tactical yet caring approach, Shannah applies her knowledge, energy, drive and spirit to motivate and inspire others to shift their life, career and business dreams to reality. She is an author of a stack of books, but has just released Elevate with Colleen Callandar and is joining us today to give an insight into how you can Elevate your life. In this episode Shannah share: Her journey into a high performance career with sports clients How her high career job cost her her health The realisation that made her get into studying coaching What she does to be able to manage everything with chronic fatigue The strategies and tools and practices she uses to maintain her health through every day The story behind her new book and how it can help you The things she does for fun and why fun ins important for health Key Quotes “Dancing with chronic fatigue for the last 20 years is about becoming friends with yourself.” “We're all athletes, we’re athletes of life, we’re athletes of business and we need to learn from high performing humans, some of the tools and tricks to bring in.” “I think a lot of us have forgotten the importance of our PM routine. Our cool down routine. How we finish work, how we go to bed.” More about Shannah Find out about Shannah’s coaching services via her website: https://shannahkennedy.com/ You can check out her new book elevate here: https://shannahkennedy.com/books/ Or follow her on social media: Facebook: https://www.facebook.com/ShannahKennedyCoaching/ Instagram: https://www.instagram.com/shannahkennedy/ Linkedin: https://www.linkedin.com/in/shannah-kennedy-8a898b1/ 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

In order to properly fuel ourselves we need to understand our body. Knowing what parts of our body need what kinds of food is vital to be able to help feed ourselves correctly. What food is going to our brain? What food does our brain actually need? How much does it need? How will that affect our guts’ relationship with our brain? These are just some of the questions we should be asking, and answering, in order to fuel ourselves properly. In this episode I share: -      My advice for how to think about your body and brain -      Why it’s important to consider what your brain needs when it comes to considering what you're going to eat -      What is the blood brain barrier and what does it do? -      The significant impact even mild dehydration can have on our cognitive abilities -      The side effects of fluctuations in blood sugar levels -      The amount of fats that make up the brain and why they are important -      Some of the physiological responses that can happen if we are under eating -      The ways the brain and gut are connected -      What can happen to our adrenals when we’re not fuelling ourselves adequately -      The side effects that can occur to our thyroid if we are underfuelling -      The power of being strategic and intentional -      The mistake I see people make with their meals for the day -      How you actually create a meal that your body and brain need and the elements to break it down into -      Where to get all the different fats our brain needs Key Quotes “I know breakfast can be hard if you aren’t good at having breakfast. But it’s like any area, you don’t become good if you don’t practice.” “If you are inconsistent every single day, your body and your brain has no idea what consistency looks like.” “Fuelling is about giving your body what it needs rather than missing the mark and playing catch ups.” 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: admin@jessicaspendlove.com   Hosted on Acast. See acast.com/privacy for more information.

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 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: 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 most How high performance people can neglect their health What exactly is ‘energy’ and what we mean when we refer to it as a metric Why you don’t always need to use energising activities like cold baths and can look elsewhere The importance of consistency of appetite and managing cravings What you should do to implement regular meals and a new nutrition plan if you never have before Why ‘performance’ is the most individualised metric of the 3 How to make the 3 metrics work together How using these metrics can increase your output and ability in work and performance The unmentioned 4th metric to look at after you've mastered the main 3 Key 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 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: 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 hunger The 4 main factors that drive cravings  The power of pulsing protein intake on cravings Why we can beat cravings by filling up on fibre The ratios of colours to include in snacks to combat cravings Why consistency is absolutely vital to reduce cravings How to handle psychological cravings Key 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 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: 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 themselves The mistake people are making with breakfast and snacks The importance of colours in our foods What exactly is protein pulsing and why it is important Why you should adjust intake to output or periodise nutrition intake The important thing to do to balance out a reduction in carbs The best way to snack successfully My challenge for you to start with snacks Key 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 download https://jessica-spendlove.mykajabi.com/power-meal-portioning 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: admin@jessicaspendlove.com    Hosted on Acast. See acast.com/privacy for more information.