my millennial health

In this special and final episode of Stay at the Top Season 3, I’m reflecting on the season that’s been, sharing personal insights about my next chapter, and offering tools and reflections for anyone navigating transitions—whether in their personal or professional life.As 2024 wraps up, I know this time of year naturally invites reflection—on what’s worked, what hasn’t, and what needs to change. Whether you’re navigating a personal shift, a career change, or just feeling ready to reset, this episode is packed with tools and reflections to help you step into the next chapter with clarity and intention.In this episode, I share:- A recap of Season 3 and a glimpse into my upcoming life chapter as I prepare for motherhood.- The importance of being fully present and how I’m using this intention to reshape my commitments.- Why it’s critical to ruthlessly prioritise what matters and let go of the rest.- Insights into maintaining identity and career during major life transitions.- How habits evolve and the micro habits that can ground you through change.- The value of seeking and accepting support early in the process.Key Quotes:"Surrendering to this next chapter means letting go of how things have always been done, and embracing the unknown with authenticity and alignment.""I’ve surprised myself by letting go of control and structure.""I’m really looking forward to seeing how my habits and routines adapt in this new season of life."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/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/Want to contact me directly?Email Jess@JessicaSpendlove.com

As we approach the final sprint of 2024, the end-of-year chaos is in full swing. Workloads are high, social commitments are piling up, and energy levels are dipping. It’s easy for habits and routines to slip during this time, but small adjustments can make a big difference. In this episode, I share strategies to help you stay focused, energised, and consistent so you can finish the year strong and use this season as a launchpad into 2025.In this episode, I share:- The common challenges many are facing at the year’s end- Why high performance isn’t about doing it all- Practical strategies to streamline your routine, reduce mental load, and make intentional choices during a busy period.- How small, seemingly insignificant shifts can compound over time and lead to dramatically different outcomes.Key Quotes:"Small, seemingly insignificant shifts in direction can really create dramatically different outcomes over time.""High performance is not about doing it all. It’s about focusing on what matters most."Book a high-impact no commitment 60 minute strategy session (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly?Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I’m joined by Dan Haesler, a performance and leadership coach who works with elite athletes, corporate leaders, and educators to bridge the gap between wellbeing and high performance. We explore how self-awareness, emotional regulation, and consistency are the keys to thriving in high-pressure environments. Dan shares insights from his work with the 4x premiership winning Penrith Panthers, lessons on redefining leadership, and practical strategies anyone can use to elevate their performance.In this episode, Dan shares:- Why wellbeing and high performance are inseparable.- How emotional intelligence is a cornerstone of effective leadership.- Lessons from the Penrith Panthers on consistency and culture.- How to redefine success and bridge the performance gap.- His Four M’s framework- Practical steps for leaders to foster self-awareness and build trust.- How aligning with your values helps combat burnout and resentment.- Dan’s personal habits for staying at the top.Key Quotes:“Well-being and high performance are two sides of the same coin, but in a lot of places they’re seen as completely different currencies.”“You can’t lead others if you’re not able to lead yourself. How you show up, how you regulate your own life, is proportional to your ability to do that for everyone else.” More about Dan HaeslerWebsite: https://danhaesler.com/Dan Haesler’s Mental Skills Platform: https://playfearless.com/Instagram: https://www.instagram.com/danhaeslerLinkedIn: https://www.linkedin.com/in/danhaesler/Book a high-impact no commitment 60 minute strategy session with Jess (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly? Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I’m diving into a personal journey of transformation—from being burnt out and operating constantly “in the red” to creating a life rooted in sustainable high performance. This solo episode reflects on two essential changes that helped me shift from running on empty to thriving in an energised, proactive, and intentional state.With the year nearing its end, many people are struggling to reach the finish line, so I’m sharing this reflection to inspire a change for anyone feeling similarly. If you’re ready to move from reactive burnout to sustainable high performance, this episode is for you.In this episode, I share:- Personal reflections on years of burnout and unsustainable work habits- The two key changes I made to shift to an energised, intentional lifestyle- The importance of boundaries in professional and personal life- How proactive recovery became a non-negotiable for sustainable energy- Simple strategies to establish daily, weekly, and monthly recovery practices- Tips for creating a wind-down routine to enhance sleep quality- Insights on how high performers can balance drive with wellbeingKey Quotes:"I was talking the talk, but I was not walking the walk.""This way of operating and just being so motivated... can come with a consequence.""We shouldn’t be getting to the point that we run ourselves into the ground, that we feel that we're operating in the red for us to take action."Book a high-impact no commitment 60 minute strategy session (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly?Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I’m excited to chat with Paul Taylor— Neuroscientist, Exercise Physiologist and Nutritionist who is currently completing a PhD in Applied Psychology, developing Stress Fitness strategies with the Australian Armed Forces.Paul and I explore why controlled stress exposure (from exercise to cold and heat) builds real resilience. And no matter who you are, Paul’s got straightforward science-backed strategies to get you to the top, and help you stay there.In this episode, Paul shares:- How your daily habits build resilience- The unique stress benefits of cold and heat exposure and why combining them works.- His take on intermittent fasting, protein, and keeping muscle as we age.- Easy ways to add controlled stress for lasting resilience.- How reframing challenges as opportunities builds mental strength.- Why whole, minimally processed foods are key to health.- Simple tools to track cardio fitness and muscle for long-term health.Key Quotes:“If you want to be able to deal with stress, you need to train your ability to deal with stress.”“Real food doesn’t have ingredients; real food is ingredients.”More about Paul TaylorInstagram - @paultaylor.biz Facebook - www.facebook.com/paul.taylor.794/LinkedIn - www.linkedin.com/in/paultaylor1971Website - https://www.paultaylor.biz/ Showreel - https://vimeo.com/853546200 Podcast - Paul Taylor PodcastYou can purchase his book Death by Comfort here https://www.amazon.com/Death-Comfort-modern-killing-about/dp/1922611506Book a high-impact no commitment 60 minute strategy session (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly? Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I break down a powerful tool I’ve relied on for years: the Stop, Start, Keep Doing Framework. Whether you're refining personal habits, team goals, professional opportunities, or any other area of your life this framework provides a clear path to focus on what moves the needle and let go of what doesn’t. Today, I’ll share how I’m using it in both a personal and professional context in my own life and how you can apply it to achieve sustainable progress in any area of life.In this episode, I share:- How this framework can be used in any area of your personal and professional life and examples of how I have used it before- How to use the framework to gain clarity on what to keep, start, and stop doing in any life area.- How I’m using the framework for my business to prepare for my next chapter- Personal example of how I am using this framework for my health and fitness goals- How this tool benefits anyone looking to elevate how they operate by offering structured reflection for impactful changes.Key Quotes:“The really great thing about this framework is how universally it works.”“Stop doing what no longer serves you; keep doing what moves the needle; start doing what aligns with where you want to go.”“Taking a break isn’t about giving up—it’s about creating space for new insights and growth.”“What I do know is that this next chapter and having a baby is something which is only really a very small period of time in my life. And I don’t wanna look back and think that I didn’t take the time to be present.”Book a high-impact no commitment 60 minute strategy session (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly?Email Jess@JessicaSpendlove.com

In this episode of Stay at the Top, I’m joined by Dr. Kellie Rose, a performance scientist and Executive Women’s Health Coach with a unique background in both elite sport and the corporate world. Dr. Kellie shares her insights on the critical role of recovery in achieving sustainable high performance.From her journey transitioning out of high-performance sport to helping executives navigate stress and burnout, we explore the essential strategies needed to optimise recovery and performance.In this episode, Dr. Kellie shares:- Why it’s essential for managing stress and sustaining high performance.- How to build a solid health foundation before aiming for optimisation and peak performance.- Practical tips on improving sleep quality and consistency as the key to recovery.- Data-driven performance: Using wearables to track stress, recovery, and make informed adjustments.- Tailored strategies for women: Why customised approaches are crucial for women’s health and performance.More about Dr KelliWebsite: https://www.drkellyrose.comLinkedIn & Instagram: @DrKellyRoseBook a discovery call with mehttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake 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/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/Want to contact me directly? Email Jess@JessicaSpendlove.com

In this episode, I sit down with Georgina Claxton, a leading physiotherapist and strength coach, to talk about shifting from a reactive to a proactive approach to health. Whether you’re dealing with chronic pain, want to prevent future injuries, or simply aim to optimise your wellbeing, this episode offers practical insights on how to build a strong foundation for your health that will last.We discuss how movement, strength training, breathing, and other lifestyle factors can not only help you feel better now but set you up for long-term success. This conversation is all about taking action today to stay at the top in the future.In this episode, we cover:- Why it’s crucial to shift from reactive to proactive health.- The holistic nature of health—physical, mental, and social wellbeing. - The importance of regular movement and exercise for overall health. - Key categories of exercise: strength, conditioning, and mobility. - Overcoming resistance to strength training, especially for women. - How to find a proactive and preventative healthcare practitioner. - Common movement patterns that contribute to pain and how to fix them.- Improving posture and breathing to prevent pain.  Key Quotes“Movement is definitely medicine. Every time we’re moving, it’s like we’re getting WD-40 for our joints, we’re oiling them up. So if you’re not moving, you’re definitely at risk of getting injured.”“If we’re not strength training, we’re not being proactive about our health. So all we’re going to do is get an injury, go to the physio, think a massage is going to help, and then we go back to square one.”More Information about Georgina ClaxtonYou can check out her website: https://www.georginaclaxtonphysiotherapy.com.auHigh-Performance Profile Quizhttps://jessicaspendlove.com/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