my millennial health

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 breakToday 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 your type will influence your ritual to start the dayExamples of different rituals you can haveWhat not to do as a ritual to start the dayThe importance of taking regular breaksWhat to actually include in a brain breakWhat not to include in a brain breakWhy you need consistency in meals and in sleepHow regularly you should be eating depending on your lifestyleHow to manage sleep consistency if you travel or have childrenWhy you need to ‘find your non negotiable’Examples of some non negotiablesHow to figure out how many non negotiables to include in your day and how to do soWhy you should have a ‘progress over perfection’ mindsetHow athletes use wind down routines Examples of what a wind down routine can includeThe 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=enYou 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  

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 louderIn 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 meEverything 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=enYou 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  

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 informationIf 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-templateTake the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meEverything 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=enYou 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  

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 meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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/See my range of current services here https://www.jessicaspendlove.com/servicesIf you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

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 CleoAs 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 GinaWebsite: https://www.drginacleo.com/Free Habit Course: https://habitchangeinstitute.mykajabi.com/masterclassBook: https://www.drginacleo.com/bookIG: https://www.instagram.com/drginacleo/Take the high-performance profile quiz herehttps://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meFollow 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/See my range of current services here https://www.jessicaspendlove.com/servicesIf you want to contact me directly, send me an email here: admin@jessicaspendlove.com  

Interested in having Jess speak to your leaders, employees or at your event? Book a discovery call here - https://jessicaspendlove.as.me/15minDiscoveryCallFor 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 individualsWhat a micro recovery strategy actually isHow to apply them into your lifeThe benefit of including these in helping to prevent burnoutSome of the ways I am seeing people trying to make changes this yearWhy the old way of high performing and recovering on a holiday isn’t working anymoreThe restorative benefits of micro recoveryThe advantages of micro recovery strategiesThe ultradian rhythm and 90 minute work cyclesThe exhausting way many of us start our weeks6 strategies that you can call on as micro forms of recoveryA personal example of how a house set up can influence your micro recoveryMy 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 meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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/See my range of current services here https://www.jessicaspendlove.com/servicesIf you want to contact me directly, send me an email here: admin@jessicaspendlove.com