my millennial health

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

In this episode of Stay at the Top, I’m joined again by Dr Hayley D. Quinn, clinical psychologist, author and expert in compassion-focused therapy. We explore the shift from self-neglect to self-compassion and why so many high performers confuse sacrifice with strength. Hayley shares insights from her new book, From Self-Neglect to Self-Compassion, along with practical tools to help you move from surviving to genuinely thriving.If you regularly push through exhaustion, downplay your needs or struggle to create space for yourself, this conversation will help you start changing those patterns.In this episode, we coverWhy self-neglect often hides behind achievement and disciplineThe “tricky brain” and how it fuels comparison and self-criticismSigns you are surviving instead of thrivingSimple practices to strengthen awareness and self-compassionHow compassion supports motivation, accountability and sustainable wellbeingWhat leaders can do to model compassionate, high-performing behaviourKey Quotes:“Compassion is not weakness. It is courage, wisdom, and a caring commitment.”“When you protect your wellbeing, you protect your performance.”“Being compassionate to yourself keeps you accountable in a healthy, sustainable way.”More about Dr Hayley D QuinnWebsite https://drhayleydquinn.comPodcast https://drhayleydquinn.com/podcast/From Self-Neglect to Self-Compassion Book drhadrhayleyquinn.com/product/bookFree Resource https://drhayleydquinn.com/resources/Welcome to Self®: Time to Thrive Group Coaching https://drhayleydquinn.myflodesk.com/timetothrivewaitlistInstagram https://instagram.com/drhayleydquinn/LinkedIn Linkedin.com/in/dr-hayley-d-quinn-43386533Facebook https://facebook.com/drhayleydquinnbrisbaneTake 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=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/Want to contact me directly?Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I explore why so many high achievers consistently place their own needs at the end of the line. This pattern rarely comes from lack of care. More often, it is habit, identity and conditioning.When your default is to carry the load, it can feel uncomfortable to direct care inward. Yet the research and lived experience are clear. Protecting your own wellbeing preserves your capacity to lead, create and contribute.This is a reminder to check your priorities, reassess what truly matters, and begin taking small but deliberate steps to support the person at the centre of it all: you.In this episode, I cover:- Why high performers often override their own needs- The invisible cost of constantly saying yes- How people-pleasing and identity reinforce old patterns- The link between self-neglect and reduced energy, clarity and recovery- Three simple ways to redirect time and attention back to yourself- How boundaries improve performance and relationships- The power of an anchor habit and how to protect it- Small actions that make self-support more achievableKey Quotes:“Putting yourself first is not indulgent. It is strategic.”“Every yes has a cost. Often the cost is you.”“Self-care is self-preservation. It keeps you available for the things that matter.”“When energy is protected, performance improves.”“Supporting yourself strengthens every role you hold.”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

In this episode of Stay at the Top, I am joined by wellbeing and performance specialist Phil Wolffe, founder of Kinex Health. Phil has spent over 15 years helping organisations build cultures that actually support human performance. His philosophy is simple: wellbeing is a skill set, and when you upskill people and leaders, performance takes care of itself.We explore the biggest shifts happening in workplace wellbeing, why traditional EAP models are falling short, and what is required to create sustainable performance from the individual to the organisational level.Whether you are a leader, founder, or someone who cares deeply about their health and performance, this episode will challenge how you think about wellbeing at work and what it takes to make it stick.In this episode, I cover:- Why wellbeing must be viewed as a skill, not a perk- The biggest shift happening in workplace wellbeing right now- Why organisations need to focus on systems, not one-off events- The hierarchy of wellbeing: sleep, movement, nutrition- Why movement is the strongest predictor of longevity- The role of energy as the currency of life- How small behaviours compound into long-term performance- The problem with traditional EAP models- Practical ways leaders can support wellbeing at scale- Why perfectionism is one of the biggest wellbeing barriers- The case for proactive, not reactive wellbeingKey Quotes:“Anything is better than nothing. One minute is better than zero.”“Energy is the currency of life. Everything is easier when you know how to create and spend it wisely.”“Wellbeing is a skill set. It can be learned, applied and mastered.”“Perfectionism is just procrastination in disguise.”“Sustainable performance is not about giving one hundred percent every day, it is about finding the level you can sustain over time.”“You don’t need more time. You need better timing.”More about Phil WolffeWebsite - https://kinexhealth.com.au/ LinkedIn - https://www.linkedin.com/in/philwolffe/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

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 toolsKey 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 YouTubeTake 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

In this episode of Stay at the Top, I’m joined by Dr Kate Mason, executive coach, communication expert and author of Powerfully Likeable: How to Be Powerful and Likeable at Work (and in Life).Kate has worked with leaders across Google, Netflix, Uber and Microsoft, helping them navigate the fine line between being respected and being liked. In this conversation, we unpack how to balance authority with warmth, navigate the double bind women often face in leadership, and reframe how we think about confidence and connection.This episode is filled with practical frameworks, mindset shifts and language cues to help you show up powerfully, communicate with presence, and strengthen your influence without losing authenticity or empathy.In this episode, we cover:- Why power and likeability are not opposites, and how to embody both- The “double bind” women face and why it’s navigable with skill- How to use language cues and delivery shifts to earn respect and connection- The difference between imposter syndrome and imposing syndrome- How to set boundaries and communicate “no” without losing rapport- The real meaning of confidence and why it’s built through action, not waiting to feel ready- How warmth and competence work together to create trust and influenceKey Quotes“Confidence isn’t a feeling you wait for, it’s a behaviour you practice.”“You can be powerful and likeable. You don’t need to choose.”“The same behaviours can land differently depending on who says them and where, that’s the double bind.”“It’s not about faking confidence, it’s about speaking from a place of clarity and conviction.”More about Dr Kate Mason:Website: https://www.katemason.co/Links to book: AmazonTake 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

In this episode of Stay at the Top, I unpack why relying on motivation, feelings, or willpower is one of the biggest traps high performers fall into and why creating your personal operating system is the real unlock for sustainable energy and performance.Whether you’re leading a team, running a business, pushing your athletic limits, or simply trying to get more out of your days, having a framework that supports you is non-negotiable. This isn’t about being rigid or robotic. It’s about intentionally designing the structure, rhythm, and habits that allow you to perform at your best, across seasons of lifeIn this episode, I cover:- What a personal operating system is and why every high performer needs one- Why relying on how you “feel” leads to inconsistency and burnout- The five key pillars your system should address: nutrition, sleep, movement, stress, and recovery- Four common reactive habits that keep people stuck (and how to replace them with proactive frameworks)- How to build your own system through a simple life audit and focus on the “big rocks”- Real client examples of how a few anchor habits created massive shifts in energy, performance, and recovery- How to zoom out, plan for different seasons, and bring periodisation into your life the way elite performers doKey Quotes:“If you’re relying on how you feel to decide when to eat, sleep or move, you’re already behind.”“This isn’t about being a robot. It’s about having a structure that supports your life, not rules that restrict it.”“You don’t rise to the level of your goals. You fall to the level of your systems.” – James ClearTake 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