In this episode of Stay at the Top, I’m breaking down six simple ways you can upgrade your nutrition without overhauls, restrictions, or complicated protocols.

Nutrition is one of the four behaviours every single person does daily (alongside sleeping, breathing, and thinking). It’s not about what you cut out, it’s about what you add in and how small, consistent upgrades can fuel more energy, sharper focus, better recovery, and long-term health.

These six strategies are practical, evidence-based, and designed to create leverage in your day-to-day life as a high performer.

In this episode, I share:

- Why high performers often overcomplicate nutrition and miss the basics.

- The critical role nutrition plays in energy, focus, recovery, and longevity.

- Six simple upgrades you can implement today

Key Quotes:

“Nutrition isn’t about restriction. It’s about optimisation.”

“If a meal or snack is brown and white, it’s not complete.”

“Recovery isn’t a single shake or meal, it’s a 24/7 process.”

“Sustainable high performance comes from small, consistent upgrades not overhauls.”

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.

In this episode of Stay at the Top, I’m making a bold call: every high performer should be using a wearable.

For years, I sat on the fence. But after seeing the impact on myself, my clients, and the leaders and athletes I work with, I now believe wearables are one of the most valuable tools for sustainable high performance. Not because of the numbers alone but because of how they help you connect how you feel (subjective measures) with what’s really happening in your body (objective data).

I’ll take you inside why blending both matters, and share real-world examples of how wearables like the Oura Ring and Whoop Band can help you protect your energy, recover smarter, and perform at your best.

In this episode, I share:

- Why subjective (energy, mood, focus) and objective (HRV, resting heart rate, sleep) data together create your “daily dashboard.”

- Why wearables aren’t about obsessing over numbers, they’re about spotting trends and acting early.

- My personal story of how wearable data helped me avoid disaster before delivering an international keynote.

- How one CEO client used a wearable to break the cycle of constant illness by improving sleep and recovery.

- How another client, a business owner and father, used data to balance heavy training with work and family demands.

- Practical takeaways for how you can use wearables without becoming obsessed with the data.

Key Quotes:

“Why would anybody run their health and performance without a dashboard?”

“The real magic isn’t in the numbers, it’s in connecting how you feel with what the data says.”

“A wearable gives you visibility under the hood, helping you act before things break down.”

“High performers don’t just push harder. They adapt faster, and wearables help you do that.”

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.

In this episode of Stay at the Top, I’m diving into an important question: Are your habits actually aligned to the season you’re in right now?

It’s a trap so many high performers fall into—benchmarking themselves against their “best ever” version. Whether that’s training six days a week, working 12-hour days, or surviving on minimal sleep in your 20s, we often use that peak as our standard. But true high performance isn’t about repeating an old benchmark, it’s about adapting to the demands of your current season.

From early parenthood, to heavy travel, to high growth work seasons, I unpack why our brains love “all or nothing” behaviour, why chasing your best-ever can backfire, and how to reframe success by aligning habits with where you are right now.

In this episode, I share:

- Why high performers often reference their best-ever as the baseline—and why that creates frustration.

- What neuroscience tells us about the all-or-nothing mindset (prefrontal cortex, dopamine spikes, and the amygdala).

- How my own back injury and return to swimming exposed the loud voice of “old benchmarks.”

- Why true high performance means evolving your habits to fit your current season.

- Practical examples of aligning habits in different seasons

- Reflection questions to help you identify which habits no longer serve you and what needs to shift now.

Key Quotes:

“Your previous best isn’t irrelevant, but it’s not always relevant either.”

“True high performance isn’t about repeating old benchmarks—it’s about adapting to your current season.”

“It’s not about doing the most, it’s about doing what matters most for the season you’re in right now.”

“The people who sustain high performance aren’t those who push the hardest, but those who adapt the fastest.”

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/speaker-kit/

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.