Stay at the Top
Jess Spendlove
This is a podcast tailored for the driven high-performer, seeking growth and success both now and sustainably for future you, as well. Our aim is to guide you from feeling exhausted to energised with ease and enjoyment. Here, we will help you harness the power of nutrition, sleep, mindset, and other high-performance behaviours to achieve your goals, gain more energy, reach the top, and most importantly, stay there. While success undoubtedly demands dedication, it doesn't have to entail enduring hardship or constant sacrifice. In this podcast, we will help you find the right levers to pull in your life, prioritising ease over friction. We advocate for the path of least resistance and embrace longevity over the all-too-common 'all or nothing' tactics and mindsets.4f21676dc12aaf85becaa091f73d7905499ccc94 Hosted on Acast. See acast.com/privacy for more information.
Episodes
Mentioned books
6 snips
Jan 19, 2026 • 6min
S4E22. RESET: Detoxes, Cleanses, Challenges… Oh My
A take-down of January's loud detox culture and why overhauls trap people in all-or-nothing cycles. A case for strategy over motivation and the value of predictable, unsexy daily habits. Practical tips on stabilizing blood glucose, retaining hydration, and what the liver actually needs. A simple two-week mini reset that prioritizes rhythm, not punishment.
12 snips
Jan 12, 2026 • 10min
S4E21. RESET: What does your yearly rhythm look like?
Explore the importance of understanding your yearly rhythm. Identify your busiest and quietest periods to better manage your energy. Learn to differentiate between proactive recovery strategies and reactive burnout holidays. Discover personal stories and insights into how work-life integration can transform your approach to downtime. Jess shares practical planning tips, including using public holidays strategically and mapping out long weekends for rejuvenation.
6 snips
Jan 5, 2026 • 7min
S4E20. RESET: This year, schedule what you need and want first.
This discussion dives into the often-overlooked power of scheduling personal commitments first. High performers don’t lack motivation; they struggle with structure. Discover how your diary shapes your energy and behaviors. When you prioritize meals, movement, and breaks, you're investing in your wellbeing. Proactive scheduling is key to avoid burnout, and implementing systems helps align your commitments with your goals. A practical reset task encourages listeners to take control of their calendars for a healthier, balanced life.
Dec 29, 2025 • 7min
S4E19. RESET: What’s Your Domino Habit for 2026?
This discussion focuses on simplifying goals for the upcoming year, stressing the drawbacks of the typical 'new year, new me' mindset. The concept of the domino habit is introduced—a crucial single action that streamlines other tasks. Jess highlights the importance of small, repeatable habits and their ability to create momentum. Listeners learn how to apply domino habits not just to health, but also to work, relationships, and finances, promoting sustained focus and ease in daily life.
Dec 22, 2025 • 8min
S4E18. RESET: Three Questions to Help you Reflect & Reset
This week, the conversation dives into the overlooked power of holidays for building sustainable habits. You’ll learn why living reactively stifles meaningful change and why it's better to recalibrate than overhaul your life. Jess poses three insightful questions to help you envision your best self for 2026. The focus shifts to identifying desired feelings and aligning habits with your true identity, all while emphasizing progress over perfection. Get ready to embed impactful habits right now, not just at the year's start!
Dec 15, 2025 • 7min
S4E17. RESET: The One Day Method
As the festive season approaches, the pressure can feel overwhelming for many. A mindset shift is introduced with the One Day Method, emphasizing that a single celebration shouldn't derail progress. The danger lies in letting one day stretch into many, disrupting habits and routines. Jess offers practical advice on enjoying celebrations while quickly returning to healthy routines. This approach isn't just for Christmas; it applies to all major events. Tune in for actionable insights and manage festive stress effectively!
Dec 8, 2025 • 25min
S4E16. Your end of year review - what to stop, start and keep
This episode encourages reflection as a core performance skill. Learn about the Stop, Start, Keep framework for evaluating your year. Jess reveals her personal journey, including the need to separate work from family time. She discusses transitioning her baby to a cot and restarting her exercise routine. Cooking made a comeback as she commits to weekend meal prep. With a focus on maintaining boundaries and weekly yoga, this insightful guide helps listeners recalibrate and prepare for the upcoming year.
Dec 1, 2025 • 46min
S4E15. The eight pillars of sustainable performance with Ezio Mormile
Ezio Mormile, a keynote speaker and leadership coach, shares insights from his Corporate Athlete Program, which applies principles from elite sports to high-pressure business environments. He discusses the eight pillars of performance, highlighting the importance of energy management and tactical awareness. Ezio draws parallels between sport and corporate structures, explaining the value of routines and emotional intelligence. He also emphasizes self-leadership, the significance of purpose, and practical tools for maintaining clarity and resilience in challenging times.
Nov 24, 2025 • 23min
S4E14. The framework to help you stay healthy in busy seasons
Busy seasons can derail health, but it doesn't have to be that way. Discover the Trifecta framework for balancing nutrition, movement, and alcohol without sacrificing enjoyment. Learn why high performers often swing to extremes when their schedules fill up and how skipping meals can backfire. Jess shares morning anchors to protect your energy and appetite, plus practical strategies for navigating social events. Enjoy the festive season while maintaining your well-being with smart planning!
Nov 17, 2025 • 47min
S4E13. How to go from self-neglect to self compassion with Dr Hayley D Quinn
In this conversation, Dr. Hayley D. Quinn, a clinical psychologist and author of From Self-Neglect to Self-Compassion, highlights the often-overlooked connection between high achievement and self-neglect. She discusses how societal conditioning leads ambitious individuals to mistake sacrifice for strength. Hayley shares practical tools for cultivating self-compassion, emphasizing the importance of awareness and value-aligned choices. Plus, she offers insights into overcoming self-criticism and leading with compassion to prevent burnout. A must-listen for anyone striving to balance performance and wellbeing!
