Stay at the Top

In this episode of Stay at the Top , I’m excited to chat with Paul Taylor— Neuroscientist, Exercise Physiologist and Nutritionist who is currently completing a PhD in Applied Psychology, developing Stress Fitness strategies with the Australian Armed Forces. Paul and I explore why controlled stress exposure (from exercise to cold and heat) builds real resilience. And no matter who you are, Paul’s g...

In this episode of Stay at the Top , I break down a powerful tool I’ve relied on for years: the Stop, Start, Keep Doing Framework. Whether you're refining personal habits, team goals, professional opportunities, or any other area of your life this framework provides a clear path to focus on what moves the needle and let go of what doesn’t.  Today, I’ll share how I’m using it in both a persona...

In this episode of Stay at the Top, I’m joined by Dr. Kellie Rose, a performance scientist and Executive Women’s Health Coach with a unique background in both elite sport and the corporate world. Dr. Kellie shares her insights on the critical role of recovery in achieving sustainable high performance. From her journey transitioning out of high-performance sport to helping executives navigate stres...

In this episode of Stay at the Top , I dive into a topic that has been weighing on my mind for weeks: the cost of inaction. As we approach the end of the year, many of us are delaying key decisions—whether it's about our health, careers, or finances—waiting for that elusive “perfect time.” But here's the truth: waiting only pushes the inevitable and ultimately costs you more in the long run. I exp...

In this episode, I sit down with Georgina Claxton, a leading physiotherapist and strength coach, to talk about shifting from a reactive to a proactive approach to health. Whether you’re dealing with chronic pain, want to prevent future injuries, or simply aim to optimise your wellbeing, this episode offers practical insights on how to build a strong foundation for your health that will last. We di...

As we get deeper into the year, many of you might be feeling your energy levels drop, but this episode is all about identifying those common energy drainers and what you can do to fix them.  Whether you’re someone who’s low on energy and struggling to get through the day, or you already feel pretty good but want to take it up a level, this episode is for you. In this episode, I share: -Why en...

In today’s episode of Stay at the Top , I’m diving into four habits and strategies that elite athletes use to reach and sustain peak performance throughout the year. These aren't exclusive to professional athletes—any high-performing individual can leverage them to elevate their game, avoid burnout, and maintain long-term success. You'll gain actionable habits that you can start applying to your r...

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/ In today’s episode of Stay At The Top, I’m breaking down the methodology I teach my coaching clients—the exact framework that helps you not only achieve high performance but sustain it without burnout or exhaustion. It’s all about reclaiming your energy and staying at the top of your game in both work and l...

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/ In today's episode of Stay At The Top , I'm uncovering one of the most common mistakes I see people make when trying to improve their health or change a behaviour: focusing on what they want to stop doing, rather than what they need to start doing.  Whether you're looking to get fitter, stronger, lose...

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/ In today's episode, we're exploring a topic that I'm deeply passionate about and see affecting many people: low energy levels.  I believe energy is the key to maintaining focus, stamina, and drive. It's the foundation for creative and strategic problem-solving and is essential for achieving consistent...

In the Season 3 premiere of Stay At the Top, I dive into the essentials of creating a sustainable, high-performance lifestyle which involves breaking the all to common all-or-nothing mindset that many motivated and driven people have.  This episode explores the hallmarks of the all-or-nothing mindset and how establishing your own individual non-negotiables and guardrails can help you maintain...

Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoaching Welcome to the last episode of Season 2 of Stay At The Top. The theme of this season has really been burnout and managing yourself so you don’t fall victim to it. So it made absolute sense that we would end this season with an absolute expert in the space. Dr Hayley D Quinn is a business owner, ant...

This week I wanted to tackle the topic of gut health. We are almost at the end of Season 2 and I have yet to do an episode about gut health, so I decided the best way to start was with a high level overview of gut health. This one is for everyone, whether you’ve been working on your gut health for years, or if the concept is completely new to you and you’re just wanting to get started. Regardless...

Menopause and perimenopause are a huge part of every woman’s life. Despite this, it can feel like there is very little help and information provided specifically for how woman can help themselves through these periods. Luckily, today we have someone who can help, and if you’re a bloke, trust me you’ll want to know this information as well just so you can help the women in your life. Ange Clark is...

We live in a digital world, and more and more the digital devices around us are having a negative impact on our lifestyles and performance when we don’t manage them correctly. To help me discuss why this is the case and how to combat it I have Australia’s leading expert on peak performance in a digital world, Dr Kristy Goodwin. Kristy’s keynote insights and inspiration are used by elite corporate...

As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on. But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life. With these you will see more energy, better focus...

For this episode I am joined by the incredible Sophie Scott to talk about all things burn out and High Functioning Anxiety. SOPHIE SCOTT OAM is an international speaker, award-winning broadcast journalist, educator and TedX speaker. She specialises in using the latest scientific research to help people maximise their human potential, mindset, and mental health. She has written two books, won numer...

Today I’m going to be hitting you with some hard truths and I’m not going to pull my punches. There are 5 limiting beliefs I see or hear regularly that are actively getting in peoples way and preventing them from levelling up their performance. If you are doing one or all of these things there is a good chance you could be doing so much more, if you just stopped these mindsets. So hopefully, after...

Today we are talking about why dedication and willpower are not enough on their own to change and maintain your ideal lifestyle. As I have hinted at in previous episodes, to make sustained change we need to need to focus on forming new habits and breaking the old ones, but even more importantly it is about forming new habits that we can set on auto pilot. So In this episode I’ll be giving more inf...

This week I am talking 8 health hacks that can be used by busy humans to gain more energy, vitality and elevate the way that you are operating. These are little things you can implement that will have a significantly bigger impact on your day to day life and free you up to maintain your energy and continue to perform. In this episode I share:   -      What I mean...

I have done my best to help provide all the information you need to make the best decisions around your nutrition and health, but sometimes, when we are short on time and energy, we just need to be told exactly what to do. So I am just going to give you the facts on what you should be eating. If you’re struggling to decide what your meals should be, I’m going to lay it all out so you can know exac...

This week I am shifting gears, and instead of talking from the expert space, I am having a personal episode and sharing the lessons and mistakes I have made from my journey. After doing a number of different podcast episodes as a guest I have identified some key takeaways from my story that can serve as lessons you can learn, rather than have to experience yourself. In this episode I share: -&nbsp...

Welcome back to season 2 of Stay At The Top! I thought a great place to start this season on would be to discuss the 4 main warning signs that our body and brain give us when it comes to our health and wellbeing. If you are like my clients, chances are you’re living a busy, hectic life, often having to look after other people and this makes it very easy to miss these warning signs. So if you want...

Can you believe we have made it to episode 20? This is the final episode of season 1 of Stay At The Top before I take a few weeks break. This episode brings everything from season 1 together, and also gives you some things to work on while I take a short break Today I wanted to talk about Six high performing habits you should look to add, form or optimise in your life. In this episode I share: &nb...

Intermittent fasting and time restricted eating is a diet trend that continues to appeal to a huge number of people hoping to change their health and fitness. But is this the magic bullet to all your health problems or is it a gimmick that is leading people astray? As is often the case, the truth is somewhere in the middle. Today, I wanted to talk about the pros and cons and simply weigh in on thi...