How does having more energy sound to you?
Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your day and leaves something in the tank for life outside of work.
In this episode of Stay at the Top, I’m sharing three simple, science-backed ways to work with your biology, not against it. These strategies will help you boost energy, sharpen focus, and recover better without relying on caffeine or willpower.
Human physiology hasn’t changed for thousands of years. When you align with it, things feel easier, like swimming with the current. When you fight against it, everything takes more effort.
In this episode, I cover:
- How to align with your circadian rhythm for better energy, focus and sleep
- Why light exposure not caffeine is the best way to start your day
- How to use your sleep chronotype to structure your day around your peak energy and focus
- Why you don’t need more time, you need better timing
- The power of ultradian rhythms and how brain breaks improve focus and creativity
- The fastest way to downregulate your stress response using the physiological sigh
- Why micro breaks are not lazy, they are performance tools
Key Quotes:
“When you work with your biology, you make performance feel easier, like swimming with the current.”
“You don’t need more time. You need better timing.”
“Brain breaks aren’t time off, they’re tools for recovery and performance.”
“The best strategies are free, simple, and science-backed.”
Learn the Physiological Sigh technique mentioned in this episode. It is the fastest way to calm your nervous system and lower your heart rate.
Watch Dr Andrew Huberman’s short explainer on YouTube
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
","author_name":"Jess Spendlove"}