Stay at the Top

Longevity is trending.But most people are still overlooking what actually drives it.At the same time, GLP-1s and peptides are on the rise. Powerful tools, but often used without the structure or understanding required to make them effective.In this episode, I’m joined by Dr Sebastian Pedersen to break down what actually works.We cover the fundamentals of longevity, where GLP-1s fit, and what you need to have in place if you’re thinking about using them.Because this is not just about weight loss.It’s about long-term health, performance, and staying at the topIn this episode, Dr Sebastian coversThe key drivers of longevity and healthspanWhy VO2 max and strength matter more than most people realiseWhat peptides and GLP-1s are and how they workWho GLP-1s are actually for and where they are being overusedThe risk of muscle and bone loss with weight-focused approachesWhy behaviour change still underpins everythingWhat an effective exit strategy looks likeKey Quotes“GLP-1s are a tool. Not the solution.”“If you are not protecting muscle and bone, you are trading short-term outcomes for long-term problems.”“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”Timestamps(00:00) – Why longevity is misunderstood and the rise of shortcuts(02:30) – Dr Sebastian’s story and shift to preventative health(07:30) – The core pillars that actually drive longevity(10:00) – VO2 max, strength and what the data tells us(13:00) – What peptides are and why they’re trending(17:00) – Regulation, safety and the reality in Australia(19:00) – What GLP-1s are and how they work(23:00) – Who GLP-1s are for and where they are being overused(27:00) – The risk to muscle, bone and long-term health(30:00) – Exit strategies and why most people get this wrong(33:00) – The ideal conditions if you are going to use GLP-1sMore about Dr SebastianWebsite: www.longev.com.auPodcast: The Longev Lens PodcastTake 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 Hosted on Acast. See acast.com/privacy for more information.

If you are performing on broken sleep, high stress and a full mental load, there is a good chance you are under supported. One of the most overlooked tools in that conversation, particularly for women, is creatine.In this deep dive episode of Stay at the Top, I unpack why creatine is no longer just a supplement for muscle and strength. We now understand it through a broader lens that includes brain energy, cognitive performance, fatigue resistance, recovery and support during high demand seasons of life.I break down what creatine is, why women may need to pay more attention to it, and how to think about using it in a way that is simple, practical and relevant to real life.I also go into more detail on this in my book For the Long Run, which is now available on pre sale here:In this episode, I coverWhat creatine actually is and how it supports ATP and the body’s immediate energy systemsWhy creatine is no longer just a sports supplementThe role creatine may play in brain energy, cognitive performance, fatigue and resilience under stressWhy women may synthesise and consume less creatine than menWhy creatine may become more relevant across the female lifespan, including the menstrual cycle, motherhood and perimenopauseHow creatine may help during demanding seasons marked by poor sleep, high stress and mental loadPractical guidance on dosing, consistency, loading phases and gut toleranceWhat type of creatine to look for and how to choose a quality productKey Quotes“Creatine is one of the most overlooked tools in the conversation around women’s energy, fatigue and cognitive performance.”“This is no longer just a sports supplement. It is increasingly being viewed as a tool for strength, resilience, vitality and long term performance.”“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”Timestamps(00:00) – Why Creatine Deserves a Bigger Conversation(04:10) – From Sports Supplement to Brain Energy Tool(06:23) – What Creatine Actually Is(07:55) – Why Women May Need to Pay More Attention(11:40) – Creatine Across the Female Lifespan(15:56) – Perimenopause, Midlife and Muscle Protection(18:48) – How to Take Creatine(21:30) – Loading Phase, Higher Doses and Sleep Deficits(25:18) – What Type to BuyTake 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 Hosted on Acast. See acast.com/privacy for more information.

Angelique Clark, an advanced perimenopause physique dietitian and exercise physiologist, explains midlife body changes and why muscle matters. She outlines practical nutrition tweaks like her PERI Perfect Plate and protein timing. Short, effective resistance training and strategic carbs, fiber and targeted supplements get spotlighted. Actionable, no-nonsense guidance for maintaining strength, metabolism and longevity.

Learn how to read your body’s signals like energy, appetite and day-to-day performance. Discover why combining subjective impressions with wearable data reveals hidden patterns. Hear which tracking tools can help and a real story where data prevented burnout. Walk away with three simple daily questions to spot problems earlier and protect long-term high performance.

They challenge the idea that nonstop hustle wins and spotlight recovery as a deliberate performance lever. They compare elite sport and military recovery systems with corporate norms. They explain micro recoveries like brain breaks, periodized rest across days to a year, and how unmanaged load leads to collapse. Practical timing and scheduling tips are discussed.

2026 is not about overhauls.It is not about extremes.And it is definitely not about detoxes, six week challenges or all-or-nothing resets.In this episode of Stay at the Top, I share a different approach. Upgrades.Small, intelligent, intentional adjustments that compound over time. Sustainable high performance is not built on intensity. It is built on repeatability. And upgrades work because you are not starting from scratch. You are refining what you are already doing.In this episode, I walk you through four powerful daily upgrades that will strengthen your physiology, stabilise your energy and protect your performance for the long run.In this episode, I cover- Why upgrades outperform overhauls- The difference between adding load and reducing friction- How standardising your morning stabilises your body clock- Why wake time matters more than a 5am routine- How to build a predictable morning anchor- The overlooked power of plant diversity for gut health- Why consistency and diversity both matter- The risk factor of prolonged sitting- How to use movement pulses across the day- Why exercise does not cancel out sedentary time- How to design a sleep environment that works with your biology- The three elements of a sleep sanctuary: cool, dark and quiet- Why small upgrades compound into long term resilienceKey Quotes“Sustainable high performance is not built on intensity. It is built on repeatability.”“Your morning is the foundation of your day.”“Overhauls are out. Upgrades are in.”Timestamps(00:45) – 2026 Is About Upgrades, Not Overhauls(02:07) – Why Upgrades Stick (And New Habits Don’t)(03:15) – Upgrade 1: Standardise Your Morning(08:52) – Upgrade 2: Plant Diversity(14:02) – Upgrade 3: Movement Pulses Across the Day(18:10) – The 60-Minute Rule for Breaking Up Sitting(19:12) – Upgrade 4: Design Your Sleep Sanctuary(20:55) – Cool, Dark, Quiet: The Three Sleep Essentials(25:37) – Managing Noise and Real-World Sleep Challenges(27:57) – Recap: The Four Daily UpgradesTake 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 Hosted on Acast. See acast.com/privacy for more information.

A deep dive into why your energy swings from high to crashed across the week. They pinpoint the predictable drivers behind chaotic energy and map how inputs like meals, sleep, movement and stress shape your output. Practical rhythm-based fixes appear, from meal and sleep timing to brain breaks and F1-style pit stops for restoration.

A lively chat about why pausing to mark milestones matters for high performers. Short celebrations stop the moving goalpost and reinforce repeatable behaviours. There’s a personal milestone reveal about a submitted manuscript and what comes next. Conversation also covers asking for support and treating confidence like reps and sets.

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