Stay at the Top

Jess Spendlove
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

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. 4f21676dc12aaf85becaa091f73d7905499ccc94 Hosted on Acast. See acast.com/privacy for more information.

  1. 2D AGO

    S4E05. The health dashboard every high performer should be using

    In this episode of Stay at the Top, I unpack the simple health dashboard every high performer should be using to better understand their energy, performance and recovery. Your body is communicating with you every single day through signs and signals like your energy, appetite and performance. When you learn how to read those signals and combine them with the right objective data, you move from guessing to making informed decisions about your health and your performance. This episode explores how to use both subjective signals and objective data to create a simple dashboard that helps you spot patterns earlier, prevent burnout and sustain high performance over time. In this episode, I cover - Why high performers track business metrics but ignore health signals - The concept of a daily health dashboard for performance and wellbeing - The three subjective metrics everyone should track: energy, appetite and performance - Why these signals often escalate when we ignore them - How objective data from wearables can help reveal what is happening beneath the surface - Why the combination of subjective signals and objective data is the sweet spot - A personal story from my first international keynote where this dashboard helped me recognise early signs of illness and make a smarter decision Key Quotes “You cannot improve what you are not measuring.” “Energy is not something you either have or you don’t. Energy is something you create.” “When you start paying attention to the signals, patterns emerge.” Timestamps (00:00) – Why High Performers Need a Health Dashboard (03:20) – The Language of Your Body (05:10) – The Three Subjective Metrics to Track (10:30) – When Signals Become Warnings (13:45) – Adding Objective Data (19:20) – A Real World Example (27:00) – The Three Questions to Ask Yourself Each Day 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    25 min

  2. MAR 2

    S5E04. The Most Underutilised Performance Lever

    In this episode of Stay at the Top, I challenge that assumption and introduce what I believe is the most underutilised lever in sustainable high performance. Recovery. Not reactive rest. Not collapse after a deadline. Not a holiday you crawl into exhausted. Intentional, strategic recovery designed into your days, weeks, quarters and year. Drawing from over a decade inside elite sport and Special Forces environments, I unpack how recovery is built into performance architecture at the highest levels and why corporate culture often ignores it. I also share my own experience of neglecting recovery while working across multiple professional teams, relying on adrenaline and eventually paying the price. This episode is both a reframe and a practical guide. In this episode, I cover - Why recovery is misunderstood and treated like a luxury - The difference between reactive rest and proactive recovery - What elite sport and the military get right about performance architecture - Why sustained corporate output without recovery erodes capacity - The concept of unmanaged load and how it leads to burnout - Daily brain breaks and why micro recoveries outperform occasional holidays - The four levels of recovery: daily, weekly, quarterly and annual - Why reaching the top requires a different strategy to staying there Key Quotes “If you don’t have a recovery plan in action, by default you have a collapse plan.” “Recovery is not the opposite of performance. Recovery is actually the performance accelerator that you need.” “Sustainable performance is not built on intensity alone. It is built on rhythm and it is built on pulses.” Timestamps (01:13) – The Reframe: Maybe It Is Not About Doing More (02:32) – What Recovery Actually Means (04:30) – Elite Sport and Military Performance Architecture (06:45) – The Corporate Reality (10:06) – The Collapse Plan (12:57) – Micro Recoveries and Brain Breaks (14:19) – Reaching vs Staying at the Top (18:09) – Recovery as a Performance Accelerator (27:32) – Three Brain Breaks a Day 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    29 min

  3. FEB 23

    S5E03. Four Upgrades to Future-Proof Your Performance

    2026 is not about overhauls. It is not about extremes. And it is definitely not about detoxes, six week challenges or all-or-nothing resets. In this episode of Stay at the Top, I share a different approach. Upgrades. Small, intelligent, intentional adjustments that compound over time. Sustainable high performance is not built on intensity. It is built on repeatability. And upgrades work because you are not starting from scratch. You are refining what you are already doing. In this episode, I walk you through four powerful daily upgrades that will strengthen your physiology, stabilise your energy and protect your performance for the long run. In this episode, I cover - Why upgrades outperform overhauls - The difference between adding load and reducing friction - How standardising your morning stabilises your body clock - Why wake time matters more than a 5am routine - How to build a predictable morning anchor - The overlooked power of plant diversity for gut health - Why consistency and diversity both matter - The risk factor of prolonged sitting - How to use movement pulses across the day - Why exercise does not cancel out sedentary time - How to design a sleep environment that works with your biology - The three elements of a sleep sanctuary: cool, dark and quiet - Why small upgrades compound into long term resilience Key Quotes “Sustainable high performance is not built on intensity. It is built on repeatability.” “Your morning is the foundation of your day.” “Overhauls are out. Upgrades are in.” Timestamps (00:45) – 2026 Is About Upgrades, Not Overhauls (02:07) – Why Upgrades Stick (And New Habits Don’t) (03:15) – Upgrade 1: Standardise Your Morning (08:52) – Upgrade 2: Plant Diversity (14:02) – Upgrade 3: Movement Pulses Across the Day (18:10) – The 60-Minute Rule for Breaking Up Sitting (19:12) – Upgrade 4: Design Your Sleep Sanctuary (20:55) – Cool, Dark, Quiet: The Three Sleep Essentials (25:37) – Managing Noise and Real-World Sleep Challenges (27:57) – Recap: The Four Daily Upgrades 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    30 min

  4. FEB 16

    S5E02. Why Your Energy Is Inconsistent (And What To Do About It)

    If I looked at your last seven days, would your energy be consistent… or chaotic? In this episode of Stay at the Top, I break down one of the most common challenges I see in high performers. Inconsistent energy. The afternoon crash. The midweek burnout. The feeling of starting the week strong and finishing it completely depleted. Most people assume it is random. That it is age, hormones, or just “life being busy”. But in reality, chaotic energy is usually predictable. It is your body giving you a signal that something is missing, and most importantly, it is often within your control to change. In this episode, I share the two biggest drivers of inconsistent energy that I see again and again, and the simple rhythm based strategies that help you stabilise energy without needing a new routine, a full reset, or a complete overhaul. This is about learning how to create energy, not chase it. In this episode, I cover - Why energy is the currency of your wellbeing and performance - The difference between inputs and outputs - Why inconsistent energy is rarely random - The two biggest drivers of chaotic energy - How living reactively creates a constant game of catch up - Why inconsistency creates friction and drains cognitive bandwidth - The importance of rhythm over perfection - How to stabilise your meal timing without living like a robot - Why sleep timing matters more than most people realise - How brain breaks support energy and focus across the day - The F1 pit stop analogy and why it applies to your calendar - What to focus on if you want stable energy without relying on willpower Key Quotes “Energy is not something you either have or you don’t. It’s something you create.” “Reactive days turn energy into a constant game of catch up.” “If you want consistent outputs, you need consistent inputs.” “If you want better energy, stop relying on willpower.” 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    26 min

  5. FEB 12

    S5E01. Why it’s important to celebrate milestones (plus sharing a special announcement here first)

    In this episode of Stay at the Top, I share three reasons why celebrating milestones and small wins is not just a nice idea, but a performance strategy. Especially for high performers who are ambitious, driven, and constantly raising the bar. I also share a personal milestone that I have not shared anywhere else. Not on Instagram. Not on LinkedIn. Not even on my email list yet. I wanted to share it here first, with you, because this podcast community means a lot to me. This episode is a reminder that celebrating progress is not indulgent. It reinforces behaviour, builds confidence through evidence, and helps you stop living in a constant cycle of chasing the next thing without ever feeling successful. In this episode, I cover - Why high performers often struggle to celebrate milestones - The moving goalpost problem and how it steals success - Why celebrating small wins reinforces behaviour you want to repeat - How celebrating builds confidence through evidence - The identity shift that comes from keeping your word to yourself - My personal milestone and special announcement shared here first - What I have learned about making the ask and not saying no on someone else’s behalf - Why reps and sets apply to confidence, courage and leadership too Key Quotes “When you celebrate the small wins, you send a message that you want to repeat the behaviour.” “Confidence is built through evidence.” “If you don’t ask, you don’t get.” 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    20 min

  6. FEB 2

    S4E24. RESET: Sleep as a Performance Foundation

    Week eight of the Stay at the Top Summer Reset series focuses on one of the most important foundations of health and performance. Sleep. When energy is low or recovery feels off, sleep is often blamed in isolation. In reality, most sleep issues are shaped by what happens during the day. The cues you give your brain, the rhythm of your habits and how you wind down all matter more than chasing perfect nights. In this episode, I share simple, high leverage strategies to improve sleep quality by creating consistency and clear signals that the day is done. The goal is not perfection, but familiarity and rhythm so recovery can begin. In this episode, I cover - Why sleep issues are often a byproduct of daytime behaviours - The role of sleep in energy, recovery and long term health - Why relying on instinct at night usually backfires - The power of a go to bed alarm as a circuit breaker - How to break the habit of late nights and endless scrolling - What a sleep landing protocol is and why it matters - Examples of simple, repeatable wind down routines - The importance of consistency over complexity - How to work backwards from your wake time to set a realistic bedtime - Common factors that interfere with sleep and how to identify yours Key Quotes “Sleep is the bedrock when it comes to energy, performance and recovery.” “Most sleep problems are created during the day, not at night.” “Consistency wins because your brain is wired for rhythm.” 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    10 min

  7. JAN 26

    S4E23. RESET: Your Word for 2026

    Week seven of the Stay at the Top Summer Reset series focuses on one word that underpins sustainable health and performance in 2026. Consistency. Consistency is often misunderstood as rigidity. In reality, it is structured flexibility. It is about creating guard rails around the behaviours that matter, while allowing freedom within them. In this episode, I unpack why the biggest barrier is not inconsistency, but the swing from doing nothing to trying to do everything. When inputs are predictable, energy and recovery become easier to manage. This episode will help you define what consistency looks like for your current season of life, so it actually holds. In this episode, I cover - Why consistency is often confused with rigidity - The problem with zero to one hundred behaviour change - What structured flexibility actually looks like - Why momentum beats white knuckling every time - How inconsistency in food drives inconsistent energy - The guard rails that support steadier energy and clearer thinking - How to think about meal timing, gaps and composition - Why diversity matters without sacrificing predictability - How to define consistency for your current season of life - Your simple reset task for the week Key Quotes “Consistency is not rigidity. It is structured flexibility.” “You cannot expect consistent energy from inconsistent inputs.” “When the inputs are stable, the output is more predictable.” 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    9 min

  8. JAN 19

    S4E22. RESET: Detoxes, Cleanses, Challenges… Oh My

    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 restriction Key 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 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/speaking/ 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 Jess@JessicaSpendlove.com Hosted on Acast. See acast.com/privacy for more information.

    6 min
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About

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. 4f21676dc12aaf85becaa091f73d7905499ccc94 Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Jess Spendlove
  • Years Active
    2020 - 2026
  • Episodes
    77
  • Rating
    Clean
  • Copyright
    © Jess Spendlove
  • Show Website
    Stay at the Top

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