my millennial health

Week three of the Stay at the Top Summer Reset mini series is about simplifying.This time of year often triggers big plans and long lists of things to change. While it can feel motivating, it usually creates overwhelm before the year has even begun.In this episode, I introduce the concept of the domino habit. The one habit that, when done consistently, makes everything else feel easier. It is not about doing more. It is about identifying what carries the most weight for you right now.This episode will help you cut through the noise and focus on what actually moves the needle.In this episode, I cover:- Why the new year, new me mindset often backfires- The difference between reflection and unrealistic goal setting- What a domino habit actually is- Why small, repeatable habits outperform big plans- Examples of common domino habits for energy and focus- Why your domino habit needs to work wherever you are- The importance of having a plan B domino habit- How domino habits evolve across seasons of life- How to apply this concept beyond health into work, relationships and finances- Why momentum matters more than motivationKey Quotes“The domino habit is the one action that makes everything else feel easier.”“When that first domino falls, the rest follow more effortlessly.”“Effortless comes from momentum, not willpower.”Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

Week two of the Stay at the Top Summer Reset series is about lifting your head up and looking forward.In this episode, I share why holidays and downtime are often overlooked as one of the most powerful opportunities to build new habits. Not because life is perfectly structured, but because there is finally space. Less pressure. More capacity to think, reflect and experiment.This conversation is especially relevant if the year has felt reactive, fast paced or like you have been running just to keep up. When you are constantly firefighting, meaningful change feels almost impossible. This episode is designed to help you step out of survival mode and into a more proactive way of operating for the season ahead.Rather than overhauling your life or adding more to your plate, I introduce three simple questions that help you recalibrate and get clear on how you want to show up in 2026.In this episode, I cover:- Why holidays can be a powerful runway rather than a pause- The cost of living in reactive mode for too long- Why overhauling everything at once rarely works- The role of identity in sustainable behaviour change- How to use reflection to get ahead before January begins- The importance of progress over perfection- Why capacity and context matter when changing habits- How to start embedding habits now rather than waiting for the new yearKey Quotes:“You do not need a new version of yourself. You need to recalibrate.”“Clarity beats complexity.”“Reflection is how you move from reactive to intentional.”“The goal is not perfection. It is alignment.”Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

This time of year can feel full. Busy. And for many people, quietly overwhelming.Instead of taking my usual break, I created a special Summer Reset mini series to support you through the festive season, not add to it. Each week, same time, same place, I will be sharing a short episode with one simple tool, tip or tactic to help you reset and stay grounded heading into 2026.In Week 1, I introduce what I call the One Day Method. A mindset reframe designed to help you enjoy the celebrations without letting one day snowball into a week or a month that leaves you feeling flat, disconnected or frustrated with yourself.This episode is a reminder that one day is just that. One day. It does not undo the foundations you have built. The challenge only comes when one day turns into many.If you have been feeling exhausted, overcommitted or tempted to put everything in the “future me problem” bucket, this episode will help you take the pressure off and return to what supports you most.In this episode, I cover:- Why the festive season can feel stressful when it comes to health and habits- The all or nothing mindset that shows up at this time of year- How the One Day Method works- Why one day does not undo progress- How energy, sleep and routines slip when one day becomes a week- How this reframe applies beyond Christmas Day- The importance of returning to semi regular programming- How this episode pairs with Season 4 Episode 14- Your simple job for the week aheadKey Quotes:“One day is one day. It will not undo the foundations.”“The challenge is when one day becomes a week, and then a month.”“This is about enjoying the day fully and then returning to what supports you.”“You do not need to wait for January to reset.”Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

If you have been running hard all year and have not yet stopped long enough to feel it, this episode is your invitation to pause.In this episode of Stay at the Top, I share the exact end of year reflection framework I use personally and professionally to recalibrate before a new season begins. This year has been a completely new chapter for me, navigating early motherhood, returning to work sooner than planned, and operating without the usual rhythms that normally keep me grounded.Rather than viewing the gaps as failure, I am choosing to view them as data. This episode is an honest reflection on what worked, what did not, and what needs to evolve. I walk you through the Stop, Start, Keep framework and give you real examples from my own life to help prompt your own reflection.High performance is not full throttle all of the time. The people who sustain success are the ones who pause to review, reflect and recalibrate. This episode is your tool to do exactly that.In this episode, I cover:- Why reflection is a core performance skill, not a soft one- How the Stop, Start, Keep framework works- Why pushing harder is not always the answer- What I am stopping in 2026 and why- What I am starting again after drifting from it- The habits I am keeping as non negotiables- How motherhood reshaped my routines, energy and capacity- The importance of cadence beyond daily habits- Why recalibration matters more than reinvention- How to run your own personal and professional resetKey Quotes:“High performance is not full throttle all of the time.”“Reflection sharpens decision making.”“You do not need reinvention. You need recalibration.”Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

What do elite sport and high pressure business environments have in common? Everything.In this episode of Stay at the Top, I am joined by Ezio Mormile. Ezio is a keynote speaker, mindset and leadership coach, and the creator of the Corporate Athlete Program, a framework built on eight pillars designed to help people operate at their best in demanding environments.Ezio works across boards, senior leadership teams, high growth businesses and elite athletes, teaching them how to develop tactical awareness, protect their mental and emotional energy, and build the systems that enable long term performance. He brings a rare perspective that blends sport, psychology, leadership and human behaviour.This conversation is filled with practical tools, powerful stories and actionable insights. It is an ideal way to reflect on how you have been operating this year and start considering how you want to show up in 2026.In this episode, I cover:- The eight pillars of the Corporate Athlete methodology- Why sport and business share the same performance foundations- Tactical awareness and why it separates top performers from everyone else- How to manage energy, focus and recovery in high pressure seasons- The difference between intensity and consistency- Why self leadership is the foundation of leading others- How purpose, identity and values shape long term performance- What it means to build your personal operating system- The questions every high performer should be asking themselves right nowKey Quotes:“Elite sport and business have everything in common. The people who stay at the top are the ones with systems that support consistent performance.”“Intensity gets you started. Consistency keeps you there.”“Awareness is the starting point. You cannot improve what you do not recognise.”More About Ezio MormileWebsite - https://www.thecorporateathleteway.com/LinkedIn - https://www.linkedin.com/in/mormile/ Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

Busy seasons are not the problem. A lack of strategy is.In this episode of Stay at the Top, I walk you through the practical framework I first developed in elite sport to help athletes return to pre-season in peak condition, while still enjoying their off season. Today, I use this same framework with executives, senior leaders and clients navigating travel, end of year events, social commitments and festive celebrations.If your calendar is full of lunches, dinners, corporate events or travel, this episode will show you how to protect your health, energy and habits without saying no to your life.You will learn how to use my decision making tool, the Trifecta, to stay on track across nutrition, movement and alcohol and how to anchor your physiology with simple, repeatable habits that can hold even when life gets full.In this episode, I cover:- Why high performers default to extremes in busy seasons- The real reason routine falls apart when the calendar fills up- How the Trifecta works and why it helps you stay consistent- The most common mistakes people make with meals, alcohol and movement- Why skipping breakfast backfires and leads to overeating- Simple morning anchors that protect energy and appetite- How understanding your physiology helps you make better decisions- Practical tools to enjoy the season without undoing your progressKey Quotes“Busy seasons are not the enemy. A lack of strategy is.”“You can enjoy the festive season and look after your health. You can do both.”“You do not need perfection. You need anchors that support your physiology.”“When you understand your decision making tool, you can stay consistent no matter what the calendar looks like.”Take the High-Performance Profile Quizhttps://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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly? Email Jess@JessicaSpendlove.com