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 life

In 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 do

Key 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 Clear

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

Hosted on Acast. See acast.com/privacy for more information.