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 resilience

Key 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.”

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.

If I looked at your last seven days, would your energy be consistent… or chaotic?

In this episode of Stay at the Top, I break down one of the most common challenges I see in high performers. Inconsistent energy.

The afternoon crash. The midweek burnout. The feeling of starting the week strong and finishing it completely depleted. Most people assume it is random. That it is age, hormones, or just “life being busy”.

But in reality, chaotic energy is usually predictable. It is your body giving you a signal that something is missing, and most importantly, it is often within your control to change.

In this episode, I share the two biggest drivers of inconsistent energy that I see again and again, and the simple rhythm based strategies that help you stabilise energy without needing a new routine, a full reset, or a complete overhaul.

This is about learning how to create energy, not chase it.

In this episode, I cover

- Why energy is the currency of your wellbeing and performance

- The difference between inputs and outputs

- Why inconsistent energy is rarely random

- The two biggest drivers of chaotic energy

- How living reactively creates a constant game of catch up

- Why inconsistency creates friction and drains cognitive bandwidth

- The importance of rhythm over perfection

- How to stabilise your meal timing without living like a robot

- Why sleep timing matters more than most people realise

- How brain breaks support energy and focus across the day

- The F1 pit stop analogy and why it applies to your calendar

- What to focus on if you want stable energy without relying on willpower

Key Quotes

“Energy is not something you either have or you don’t. It’s something you create.”

“Reactive days turn energy into a constant game of catch up.”

“If you want consistent outputs, you need consistent inputs.”

“If you want better energy, stop relying on 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.

In this episode of Stay at the Top, I share three reasons why celebrating milestones and small wins is not just a nice idea, but a performance strategy. Especially for high performers who are ambitious, driven, and constantly raising the bar.

I also share a personal milestone that I have not shared anywhere else. Not on Instagram. Not on LinkedIn. Not even on my email list yet. I wanted to share it here first, with you, because this podcast community means a lot to me.

This episode is a reminder that celebrating progress is not indulgent. It reinforces behaviour, builds confidence through evidence, and helps you stop living in a constant cycle of chasing the next thing without ever feeling successful.

In this episode, I cover

- Why high performers often struggle to celebrate milestones

- The moving goalpost problem and how it steals success

- Why celebrating small wins reinforces behaviour you want to repeat

- How celebrating builds confidence through evidence

- The identity shift that comes from keeping your word to yourself

- My personal milestone and special announcement shared here first

- What I have learned about making the ask and not saying no on someone else’s behalf

- Why reps and sets apply to confidence, courage and leadership too

Key Quotes

“When you celebrate the small wins, you send a message that you want to repeat the behaviour.”

“Confidence is built through evidence.”

“If you don’t ask, you don’t get.”

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.