Week eight of the Stay at the Top Summer Reset series focuses on one of the most important foundations of health and performance. Sleep.

When energy is low or recovery feels off, sleep is often blamed in isolation. In reality, most sleep issues are shaped by what happens during the day. The cues you give your brain, the rhythm of your habits and how you wind down all matter more than chasing perfect nights.

In this episode, I share simple, high leverage strategies to improve sleep quality by creating consistency and clear signals that the day is done. The goal is not perfection, but familiarity and rhythm so recovery can begin.

In this episode, I cover

- Why sleep issues are often a byproduct of daytime behaviours

- The role of sleep in energy, recovery and long term health

- Why relying on instinct at night usually backfires

- The power of a go to bed alarm as a circuit breaker

- How to break the habit of late nights and endless scrolling

- What a sleep landing protocol is and why it matters

- Examples of simple, repeatable wind down routines

- The importance of consistency over complexity

- How to work backwards from your wake time to set a realistic bedtime

- Common factors that interfere with sleep and how to identify yours

Key Quotes

“Sleep is the bedrock when it comes to energy, performance and recovery.”

“Most sleep problems are created during the day, not at night.”

“Consistency wins because your brain is wired for rhythm.”

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.

Week seven of the Stay at the Top Summer Reset series focuses on one word that underpins sustainable health and performance in 2026. Consistency.

Consistency is often misunderstood as rigidity. In reality, it is structured flexibility. It is about creating guard rails around the behaviours that matter, while allowing freedom within them.

In this episode, I unpack why the biggest barrier is not inconsistency, but the swing from doing nothing to trying to do everything. When inputs are predictable, energy and recovery become easier to manage. This episode will help you define what consistency looks like for your current season of life, so it actually holds.

In this episode, I cover

- Why consistency is often confused with rigidity

- The problem with zero to one hundred behaviour change

- What structured flexibility actually looks like

- Why momentum beats white knuckling every time

- How inconsistency in food drives inconsistent energy

- The guard rails that support steadier energy and clearer thinking

- How to think about meal timing, gaps and composition

- Why diversity matters without sacrificing predictability

- How to define consistency for your current season of life

- Your simple reset task for the week

Key Quotes

“Consistency is not rigidity. It is structured flexibility.”

“You cannot expect consistent energy from inconsistent inputs.”

“When the inputs are stable, the output is more predictable.”

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.

January is loud.

Everywhere you look there are detoxes, cleanses, gut resets and six or eight week challenges promising a fresh start. Most of them are built on the same idea. Overhaul everything. Be all in. Then start again when life gets in the way.

In week six of the Stay at the Top Summer Reset series, I explain why this approach keeps people stuck in the same cycle and why you do not need to punish your body back into order.

What you actually need is a rhythm you can sustain.

In this episode, I break down why consistency beats extremes every time and how predictable inputs help your brain and body work better. This is not about doing something exciting. It is about doing what works.

This episode gives you a simple reset for the week that focuses on building rhythm, not willpower.

In this episode, I cover

- Why January is so loud with detoxes and challenges

- The problem with overhauls and all or nothing thinking

- Why people do not fail because of motivation, but because of strategy

- What actually works for health and energy

- The power of daily habits over extremes

- How blood glucose stability supports focus and decision making

- Why hydration is about what you retain, not just what you drink

- What your liver really needs to do its job

- Why cleanses cannot override poor habits

- How to reset using rhythm, not restriction

Key Quotes

“You do not need to punish your body back into order.”

“You cannot override poor habits with a three day cleanse.”

“What you need is rhythm, not willpower.”

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.