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
22 snips
Nov 10, 2025 • 33min
S4E12. Stop putting yourself last - the reminder every high performer needs
High achievers often neglect their own needs due to habits and conditioning. This can lead to hidden costs like diminished energy and clarity. Saying yes too often drains resources, affecting decision-making and personal time. Self-care isn't indulgent; it's strategic for effective leadership. Implementing anchor habits and boundaries can enhance well-being and performance. Prioritizing oneself fosters better energy and relationships, ultimately benefiting both personal and professional spheres.
Nov 3, 2025 • 52min
S4E11. How to make wellbeing at work actually work with Phil Wolffe
Phil Wolffe, a well-being and performance specialist with over 15 years in organizational health, dives into the transformative landscape of workplace well-being. He argues that well-being should be treated as a skill, emphasizing the importance of systems over one-off initiatives. Discover how sleep, movement, and nutrition are essential non-negotiables for performance. Phil critiques outdated Employee Assistance Programs and presents the case for proactive approaches. Learn why energy is the currency of life and how tiny habits can lead to big results!
Oct 27, 2025 • 24min
S4E10. Three ways to work with your biology for more energy and better recovery
Discover how to harness your biology for lasting energy and recovery. Learn why morning sunlight is vital for boosting mood and energy, while evening light can sabotage your sleep. Explore your sleep chronotype to optimize productivity and structure your day. Unlock creativity with regular brain breaks and enhance focus using simple breathing techniques. Embrace these effortless, science-backed strategies and transform your daily performance!
10 snips
Oct 20, 2025 • 51min
S4E09. How to be powerful and likeable with Dr Kate Mason
Dr. Kate Mason, an executive communication coach and world champion debater, helps leaders at companies like Google and Netflix balance power and likability. She discusses how power and likeability complement each other and provides insights on navigating the double bind women face in leadership. Kate shares practical tips on using language effectively, setting boundaries, and reframing confidence as an action rather than a feeling. Her insights are enriched with actionable strategies that empower listeners to enhance their communication and influence authentically.
5 snips
Oct 13, 2025 • 30min
S4E08. Why you need an operating system
Discover how relying on motivation can derail high performers and why a personal operating system is crucial for sustained success. Learn about five key pillars: nutrition, sleep, movement, stress, and recovery. Jess shares strategies for tackling common reactive habits and emphasizes the importance of setting predictable routines. Explore the benefits of a life audit to establish consistent habits, and how to adapt your system for different life seasons. Real client examples show the profound impact of small changes, proving that systems, not goals, drive long-term performance.
Oct 7, 2025 • 57min
S4E07. Rewiring Pain-How Your Nervous System and Brain Can Adapt with Claire Richardson
In this conversation, Claire Richardson, a seasoned osteopath with over 15 years in pain management, tackles the complexities of chronic pain. She clarifies the significant differences between acute and chronic pain, emphasizing that the latter often involves nervous system issues. Claire debunks common myths about rest and exertion, shares practical strategies for safe movement, and introduces the 'pain pizza' analogy to illustrate individual pain contributors. Her insights offer valuable tools for anyone navigating chronic pain.
Sep 29, 2025 • 24min
S4E06. Experiment to Excel: How High Performers Optimise Their Habits
Explore how high performers use A/B testing in health to optimize their habits. Learn the dangers of blindly following trends without measuring their impact. A compelling client case reveals how short-term fasting can sometimes conflict with long-term goals. Discover the importance of combining objective data from wearables with subjective feelings. Practical tips on testable areas like nutrition, training, and sleep routines will help you create a personalized health playbook for sustained performance.
35 snips
Sep 22, 2025 • 57min
S4E05. Success Leaves Clues: High Performance Lessons with Dr Jo Lukins
Dr. Jo Lukins, a renowned performance psychologist with notable experience across elite sports, military, and corporate leadership, shares her insights on achieving sustainable success. She discusses how a strong belief system is crucial before competition and redefines resilience as 'bouncing forward' rather than just recovering. Jo explains the dangers of an all-or-nothing mindset and offers practical tools to tackle limiting beliefs while promoting wellness in high achievers. Tune in for actionable advice on cultivating a high-performance mindset!
Sep 15, 2025 • 30min
S4E04. 6 Simple Nutrition Upgrades for Sustainable High Performance
Explore six simple nutrition upgrades that can enhance your daily performance without drastic changes. Learn how to pulse protein for muscle preservation and why colorful fruits and veggies are key for recovery and gut health. Discover the importance of hydration and smart snacking to sustain energy. Jess emphasizes the value of aligning meal timing with your body's rhythm, making small choices that create big impact. It's all about optimization for sustainable high performance!
Sep 9, 2025 • 34min
S4E03. Why every high performer should use a wearable
Discover why every high achiever should embrace wearables for improved performance. Learn how combining subjective feelings with objective data creates a powerful health dashboard. Hear personal success stories, like how one CEO broke a cycle of illness through better sleep and recovery. Gain insights on balancing work, training, and family through smart data use. Plus, get practical tips for using wearables effectively without falling into data obsession.
