This week I am shifting gears, and instead of talking from the expert space, I am having a personal episode and sharing the lessons and mistakes I have made from my journey. After doing a number of different podcast episodes as a guest I have identified some key takeaways from my story that can serve as lessons you can learn, rather than have to experience yourself. In this episode I share: -      The time period 27 years ago that started my life trajectory -      The point where I started to...

Welcome back to season 2 of Stay At The Top! I thought a great place to start this season on would be to discuss the 4 main warning signs that our body and brain give us when it comes to our health and wellbeing. If you are like my clients, chances are you’re living a busy, hectic life, often having to look after other people and this makes it very easy to miss these warning signs. So if you want to catch yourself before you fall, this episode is going to provide the signs to look out for and...

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 dayThe different chronotypes and how...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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,...

Today is World Sight Day and this episode is all about looking after our eyes! ACUVUE are encouraging people to take some time to step away from the screen, to visit the optometrist and get their eyes tested. Optometrist, Emmy Cui, joins Jess and Chloe for an informative chat around eye health with plenty of great insights and practical tips to help us care better for our eyes. The episode touches on: 👉🏾Emmy's story and what inspired her to pursue optometry 👉🏿a bit about World Sight...