my millennial health: Recent Episodes

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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 Australia's Leading Perimenopause Dietitian. She has dual degrees in Exercise Physiology and Nutrition and Dietetics holding the title of Advanced Physique Sports Dietitian with two decades of transforming women's waistlines. Her unique skills and experience in the area of enhancing women's figures, health, wellbeing and longevity through evidence-based nutrition and exercise science targets the changes preceding menopause.

In this episode she shares:

• What led her into the work she's doing today
• What menopause and perimenopause actually are
• What some of the key nutritional areas to focus on in the peri menopause phase of life are
• Why she doesn’t suggest fasting for weight loss for mid life women
• Why resistance training is necessary for mid life women
• Why you need to track and record your menstrual cycle
• Her opinion on supplements

Key Quotes

“When we look at weight and BMI it’s not really an indication of what is happening.”

“When we can measure it we can manage it.”

“The timing of fasting does not work with mid life women.”

More Information about Angelique

Her website: https://www.angeliqueclark.com.au/

Her Instagram: @angeliqueclark_nutrition

For some great deals, Ange has provided these links below

Microbiome Essentials https://www.fertile-gut.com/products/fertile-gut

Code: PERI

2before https://2before.com/

Code: ANGE10

High-Performance Profile Quiz https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 clients in Australia and internationally. For senior executives, business leaders, human resources managers and staff who are always switched on, but rarely powered up, Dr Kristy provides the keys to lead, live and work more effectively.

She shares practical brain-based solutions to power up employees and leaders in the digitally-intense world they now operate in.

In this episode she share:

• How she got into research on the effect of digital devices
• The serious accident that made her reconsider how she interacted with digital technology
• The actual physiological response that happens when technology sucks us in
• Why digital detoxes do not work
• The skill that trumps EQ and IQ
• How to use digital dashes
• The sorts of digital guard rails and strategies workplaces should have in place

Key Quotes

“Many of us developed some really unhealthy digital behaviours in the pandemic out of necessity.”

“We are designed as humans for effort and recovery, we are not designed to work for 14 hours straight.”

“We often see rest as your reward, I say rest is your responsibility and it’s your right.”

More Information

The page to purchase the book is here and the code for free shipping is fsdd. You can access her Chronotype page here.

For all the info she shares, follow her on linkedin: https://www.linkedin.com/in/dr-kristy-goodwin/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations, real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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, better mood, and enhancement and quality of life in every single of facet of life.

In this episode I share:

• Why you should do these 5 steps in the order I am listing them

• The power of ‘finding consistency in the inconsistency’

• How do figure out your frame work in order to allow consistency

• Why you need to have a good source of protein at each meal and snack

• Some measurement guides for the amount of protein to include in your meals

• Examples at different kinds of protein foods

• Why you should be incorporating Nutrition Periodisation

• The power of including ‘all the colours’ in your diet

• How to incorporate vegetables and fruit into your diet

• How to step it up to incorporate ‘all the plants’ in your diet

• Why people get it wrong when they hear 'all the plants'

• How the plant points system works

Key Quotes

“If a meal and snack is brown and white, it's not complete.”

“Protein is key to retaining and gaining lean mass.”

“You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 numerous major awards for her journalism and sits on multiple Advisory Board for mental health organisations.

In this episode Sophie shares:

• Her life in journalism and how it led to the health space

• Her personal experience with burn out

• Her top two things for you to do when feeling burnt out

• Why high performers are at high risk of burn out

• Why high functioning anxiety is a problem

• Her advice on resources for meditation

• The importance of “the three c's”

Key Quotes

“If you love your job and you love what you do, you need to be even more cautious.”

“It might’ve taken you months or years that got you into the state of burn out so it might take you a while to get out.”

“Taking the small actions and being consistent, that’s what moves the dial in terms of how you feel.”

More about Sophie

You can find Sophie through her website: https://www.sophiescott.com.au/

Instagram: https://www.instagram.com/sophiescott2

Or youtube: https://www.youtube.com/channel/UCrscfB-ELC9paFawlWVaGzA

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 this episode, you’ll have some awareness of how you have been holding yourself back and will be on the next step to finally achieving.

In this episode I share:

• Why limiting beliefs can affect you

• How the limiting belief of ‘I’m too busy’ is stopping you

• The ways to prevent being overcome by feeling busy

• What happens when we think “I just need more time in the day’

• The small ways we use up our time if we don’t plan

• Why relying on 6-8 week challenges is detrimental to long term success

• My strategy to use instead of the 6-8 week programs

• Why saying “I’ll start when I’ve achieved a certain goal” actually undermines you

• How you can avoid putting in the real work when you believe there is a magic bullet or supplement

• Self-awareness is crucial for overcoming limiting beliefs and achieving personal growth.

Key Quotes

“There are no magic bullets, there is no magic diet or supplement that is coming to save you.”

“Self awareness is the greatest super power that we can all have”

“If we don’t take steps towards where we want to be, we are just kicking the can down the road”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 information on how and why you should be doing this as well as some good starting points.

In this episode I share:

• Why a lack of strategy and structure can make it hard to thrive

• Why using willpower is not enough to sustain change

• The reason that going from 0-100 won't work

• The secret to gaining momentum

• The importance of starting with a life audit process

• Examples of a varied lifestyle that you need to account for when planning to change habits

• Why having structure is not about becoming a robot with your habits

• How everyone around you benefits from you using structure and not will power to maintain your lifestyle

• Examples of some guard rails you can use

Key Quotes

“Even though it can be difficult to choose yourself, every single person around you benefits from you thriving.”

“The goal really is about forming new habits, breaking the old and putting them on auto pilot so we don’t have to think about them.”

“Stop beating yourselves up and thinking that the next version of yourself is out of reach.”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 by the term hack

• The power of electrolytes and how to use them

• The drink you should be having at the start of the day

• What you should be doing the night before every day

• Why you should set an alarm for your bed time

• The best way to ensure you fit exercise and classes into your week

• How to set a fitness routine when you struggle with routine

• How you should be doing your grocery shopping to make life easier

• Why outsourcing is so important and how to incorporate it into your life

• The power of high protein snacks

• What you need to be doing every day when it comes to your phone

Key Quotes

“I fundamentally believe to win the day it is about winning the night”

“Once the week starts, as good as your intentions might be to go to the shops and stock up, often you’ll just find you’re relying on take away for the week.”

“It’s not just about consuming water, but it is about consuming some water with electrolytes.”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 exactly what to improve with your nutrition.

No matter who you are, 80-90% of the principles I work with will apply to you so I’ll be including all of those and more in this episode.

In this episode I share:

• The sort of people this episode is for
• The ways the application of the universal principles can vary from person to person
• What the ‘All the elements’ principle is
• The right kind of glucose to eat
• The importance of healthy fats
• The best ratio of elements for your meals
• Why snacking can have the biggest positive impact
• The mistake people make with the size of their dinner
• My step by step, through the day, guide on what to eat
• What you need to keep in mind if having a meat free lunch
• The thing to keep in mind if you're eating sushi as a lunch or snack
• What you shouldn’t do with dinner
• Why you should have a snack in the afternoon
• What to include in your afternoon snacks

Key Quotes

“So while the principle is all the plants, the way in which we do that is going to differ from person to person.”

“The goal here is to make sure every meal and snack has some colour in it.”

“When it comes to dinner the main thing you're wanting to look out for is the size and also the timing.”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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:

• The time period 27 years ago that started my life trajectory

• The point where I started to get very run down because of how hard I was working

• How this experience helped me become a sports dietitian

• The first sports opportunity I got after graduating

• The impact that my mentor had on my career

• The first mistake I made around the idea of hard work

• How I made the mistake of thinking I was invincible

• The danger of prioritising other people before yourself

• How we can have it all and not burn out

• Why I thought I was being healthy when I wasn't

• How sickness was a big warning sign that I was doing things wrong

• How all the ways I wasn’t caring for myself caused an 18 month recovery journey post covid

Key Quotes

“This isn’t about dedicating all of your time and energy to health and wellbeing, but this is about having your life work for you.”

“There is no job, no business, no career that should come at the cost of your happiness as a human.”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 to catch yourself before you fall, this episode is going to provide the signs to look out for and how to act on them.

In this episode I share:

• Why the ‘energy crash and burn’ is one of the big warning signs
• What can cause the energy crash and burn
• How to avoid or handle this change in energy
• Why the one size fits all meal and exercise plans don’t work
• How to figure out your individual routine to avoid the crash and burn
• Why the actual craving for sugar is a warning sign for your health
• Why eating sugar doesn't actually help with your energy levels
• How gut issue work as the third warning sign for your health
• What is often actually causing gut issues
• The importance of FODMAPS
• Why low immunity and frequent illness is a big warning sign
• How under eating can lead to illness and bad health
• My experience with under fuelling and how it affected my performance

Key Quotes

“I believe every single person has an operating system and a routine and d a rhythm that works for them.”

“If you are getting sick often, take that as a huge sign from your body and brain that something is not quite right.”

WAITLIST for NEW group program (launching late May)

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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:

• Why you need to implement a ritual or routine to start the day
• The different chronotypes and how your type will influence your ritual to start the day
• Examples of different rituals you can have
• What not to do as a ritual to start the day
• The importance of taking regular breaks
• What to actually include in a brain break
• What not to include in a brain break
• Why you need consistency in meals and in sleep
• How regularly you should be eating depending on your lifestyle
• How to manage sleep consistency if you travel or have children
• Why you need to ‘find your non negotiable’
• Examples of some non negotiables
• How to figure out how many non negotiables to include in your day and how to do so
• Why you should have a ‘progress over perfection’ mindset
• How athletes use wind down routines
• Examples of what a wind down routine can include
• The one habit out of the 6 I recommend you pick if you can only pick one

Key Quotes

“If you start to consistently sleep within 30-60 minutes, that is going to have such a huge impact on how your energy levels are”

“Taking a break means taking a break from having lunch at your desk.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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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 this topic which feels like it is just getting louder and louder

In this episode I share:

• How I've seen some people using fasting

• What IF and TR actually is and what it does

• The gut health benefits to fasting

• Why time restricted eating is not the answer to fixing your gut health

• Why these trends can be a band aid measure for some people

• Who can benefit from using this

• Who wouldn’t actually benefit from using fasting and why

• An example of how fasting helped an afl player short term but not long term

• What I require from clients before I consider fasting for them

• The work out routines that fasting won’t work with

Key Quotes

“I'm seeing a lot of people subscribing to intermittent fasting as a way to put a band aid on their poor lifestyle choices.”

“If you are someone training like an athlete, at a high intensity, maybe intermittent fasting isn’t the thing for you to be doing all of the time.”

If you don’t address your nutrition and what you are eating, please don’t kid yourself and think, I'm intermittent fasting so I'm all good here.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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When I take on a new client there is one thing I do every time before anything else. I do it before sitting down for a deep dive, I do it before planning, and it drastically accelerates their success.

That one thing is a ‘life audit’ and today I’m going to explain exactly what that is and how you can do it for yourself as well.

In this episode I share:

• The first step that I go through with all high performing clients

• What exactly is a "life audit"

• What I as a support person get from an audit for my clients

• How the information captured can change depending on the part of your life or year you are in

• Where people go wrong when trying to achieve consistency

• The most important thing to get from capturing life audit information

• How a life audit can help with consistency

• An example of how this audit works with athletes

• The first step you can take to completing your own life audit

Key Quotes

“Since I’ve started using life audits with my clients the rate of which they have had success has been extremely accelerated.”

“Fundamental to helping people achieve their goals, it's about consistency.”

“A high performance life doesn’t have to be suffering, difficult or unenjoyable.”

More information

If you want to undertake a life audit for yourself you can use the template I work with here: https://jessica-spendlove.mykajabi.com/life-audit-template

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/speaker-kit/

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/

See my range of current services here https://jessicaspendlove.com/services-guide/

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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When it comes to nutrition, no one leverages it’s power quite like an elite athlete. They (along with their coaches) know that the best outcomes for wellbeing and performance can occur when you are utilising nutrition in its best form.

But what exactly does this look like?

For me and my clients this means using the 5 levels in a sort of pyramid plan and layering them on top of each other in just the right way so that they all work together.

For this episode I want to give you a peek behind the curtain to see exactly what these levels look like and how you can use them as well.

In this episode I share:

• How learning about nutrition can be compared to exploring a new city

• What a 'life audit process' is’ and why you should do it

• The 5 levels of the ‘performance nutrition hierarchy of priorities’

• Why we need to look at energy balance first

• The importance of timing and periodisation

• How gut health optimisation is also vital to your wellbeing and performance

• What exactly it means to look at your ‘performance levels’

• The areas and ways to look at supplements

Key Quotes

“If you’re not sleeping properly, not eating properly, if you’re not moving and you want to just layer in all the supplements they are going to be a drop in the ocean.”

“Whether you’re an Olympic athlete, business owner or CEO, for you to perform at your best you need to be the healthiest version of yourself”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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We’ve all experienced trying to start a new routine, only to be derailed by old habits. Habits can be both a powerful tool for starting new behaviours as well as a limiting behaviour that holds us back. And no one knows that better than Dr Gina Cleo

As a trained dietitian, Gina noticed that her clients struggled to maintain their progress over time, much like those elusive New Year's resolutions.

Driven by the desire to find lasting solutions, Dr. Gina Cleo pressed pause on her clinic and completed a Ph.D. at Bond University. It was there that she uncovered the transformative power of habit change and its potential to impact every facet of life.

Now, Dr. Gina Cleo specialises in guiding people to transform their habits, whether it's for their health, technology usage, sleep routines, work and money-related behaviours, or relationship dynamics.

In this episode Gina share:

• Why she got into the habit change space

• What exactly is a habit?

• Why do we form habits?

• The 3 stages of the habit formation framework

• How is a habit triggered in a person

• What is the process of forming a habit

• How do we as people form habits

• Popular myths around forming habits and whether or not they are true

Key Quotes

“A lot of people have heard it takes 21 days to create a new habit. The research is actually that it is from 21 days and it can take up to a year or 10 months to create a new habit.”

“The simpler the habit you are trying to create, the quicker its going to be to develop.”

“We don’t want our goals to look anything like our shopping list.”

“Every habit has a trigger. If we remove the trigger then the habit no longer takes place.”

More about Gina

Website: https://www.drginacleo.com/

Free Habit Course: https://habitchangeinstitute.mykajabi.com/masterclass

Book: https://www.drginacleo.com/book

IG: https://www.instagram.com/drginacleo/

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Interested in having Jess speak to your leaders, employees or at your event? Book a discovery call here - https://jessicaspendlove.as.me/15minDiscoveryCall

For many of us, the only way we have known to operate is to work non stop until we reach the holiday.

But after years of doing that I think many of us are starting to realise that the excess work we have to do before we go, combined with the extra work we have to do when we return, make holidays a poor form of recovery.

There is another way that a lot of people are only just starting to discover. Micro forms of recovery are often simple, easy and can completely change our energy and kick burn out to the kerb.

In this episode I share:

• Why micro recovery strategies are low hanging fruit for high performing individuals
• What a micro recovery strategy actually is
• How to apply them into your life
• The benefit of including these in helping to prevent burnout
• Some of the ways I am seeing people trying to make changes this year
• Why the old way of high performing and recovering on a holiday isn’t working anymore
• The restorative benefits of micro recovery
• The advantages of micro recovery strategies
• The ultradian rhythm and 90 minute work cycles
• The exhausting way many of us start our weeks
• 6 strategies that you can call on as micro forms of recovery
• A personal example of how a house set up can influence your micro recovery
• My personal example of how I put in boundaries with my phone

Key Quotes

"For many, holidays don't seem to do the trick anymore”

“Often the workload we scramble to wrap up before leaving and the mountain of work that greets us when we return can make the whole holiday thing seem a bit pointless.”

"Eating lunch away from your work area can significantly improve you mood and cognitive function."

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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We’ve talked about how to handle the normal hurdles that might prevent us from maintaining a high performance lifestyle, but what about when something truly massive and unexpected comes up to throw us off track?

This is something Ali Flynn has excessive experience with, having overcome a traumatic childhood, strokes, chronic illnesses and more to then launch and run 3 businesses while also becoming a triathlete.

In this episode Ali share:

• Her personal background and how it started her journey to high performance
• The moment she had a stroke as a mother of 3 kids
• The massive high performance goals she set and achieved post stroke
• The boundaries she put in place to help her avoid burning out post stroke
• Her advice for how to face adversity in a positive way and not become bitter
• How to set your values
• How she allowed different habits and activities in her life at different times depending on whether they served her or not
• Her non negotiables that allow her to prioritise herself and her health
• How she handles having to drop things when disasters and crises hit
• Her advice on how to transition to a new goal gradually and not suddenly
• The 3 things that help her stay at the top

Key Quotes

“When adversity hits you can get bitter or you can get better.”

“If we focus on doing the small things often, we move the dial.”

“How do we as an individual get so honed in on what our plan is and remove the outside distractions?”

More about Ali

To book an exclusive spot in Ali’s High Performance Leadership summit head here: https://www.trialtitudeperformance.com.au/registration1660014924140

You can listen to her podcast Challenges That Change Us here: https://podfollow.com/challenges-that-change-us

You can check out her facebook community here

https://www.facebook.com/groups/challengesthatchangeus

Follow on Instagram: @challengesthatchangeus

Or check out her website: www.Challengesthatchangeus.com

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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With the start of the new year many of you may have heard of the Netflix documentary “You Are What You Eat” and be considering changing your own lifestyle based on the results the program showed.

Before you run out to the supermarket and buy every vegetable in sight and throw out every bit of meat left in your fridge and freezer, there is actually a fair bit to unpack and consider about this show. Just like with everything, we need to approach this with nuance and consideration, so this episode will be giving you everything you need to know when it comes to following the advice given in the show.

In this episode I share:

• My breakdown of the study the show is based on and whether or not it is credible

• The key results and takeaways from the show and what it says about plant based diets

• What are telomeres and how the interventions in the show impacted these

• The big considerations to be aware of when taking the documentary’s results

• What you should do and not do after watching the documentary

• The different varieties of plant based food

• What is a microbiome and how does eating more plants help?

• Examples of plant based foods that are high in protein

• The mistake I saw people do after watching similar documentaries in the past

Key Quotes

“What is helpful is to eat more plant based food and increase the diversity of plants.”

“Whilst the people on the plant based diet lost more weight, those on plant based diets also lost considerable amounts of muscle mass”

“It's easier to eat more protein in animal based foods.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Happy new year everyone!

I’m sure you all have big goals and big dreams for the new year and in this episode I want to help you achieve them.

No matter the goal or objective it is always wise to work smarter and efficiently rather than flat lining and trying to power through.

In this episode I have 5 key tips you should definitely consider implementing this year to make your life easier and the journey to achieving your goals simpler.

In this episode I share:

• 3 simple sleep recovery tools to make sleep and energy recovery easier in 2024

• Some simple strategies to help you be proactive about your wellbeing rather than reactive

• My tip for how to combat the 3pm energy slump proactively

• One key strategy for how to start your day and ensure you have energy until the end

• Some specific metrics to consider with taking protein in the morning

• How to implement 90 minute cycles into your day and how they can help

• The importance of outsourcing and automating and how you can implement both in your day to day living

• An important planning factor to keep in mind to ensure workouts that you start during the break, continue during the year

Key Quotes

“The greater the deep work and the focus, the greater the recovery tactics and strategies that you want to put in place.”

“Cultivating a consistent sleep routine is one of the best practices you can implement if you want to start to maximise your sleep.”

“Instead of starting to take action when we are starting to feel tired. How about we put daily routines and rituals into our lives that support our body, mind and spirit.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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For our second deep dive interview of Stay at the Top we are joined by someone who has lived in a high performance lifestyle of General Manager or above for over 2 decades.

If that’s not personifying ‘Stay at the Top’ I don’t know what is.

Wayne Reuben has extensive senior leadership career in Pharma, Med-device (Optometry and Audiology) and FMCG and was the previous APAC Region President

On top of that he is the previous founder/program delivery lead for HiWay Advanced Training and a certified Coach, AMC Mentor, DiSC Accredited, Podcast Host of “Hard Yards in Leadership” and Author.

In this episode Wayne share:

• His early stages in his career and how working in the factory helped him in the later stage office jobs that he worked
• His two decades working in the GM level and above
• How he learnt how to work at such a high sustained level without breakdown
• What made him incorporate fitness into his strategy for maintaining his high performance lifestyle
• How the physical fitness routine helped his mental fitness
• Why he always made time for a run without fail
• How his physical exercise also helped ensure he had good nutrition
• His advice for others on how to put progress over perfection
• The tips and strategies he attributes to helping him stay at the top

Key Quotes

“It’s a gift that we don’t rise too fast because it does harden us and toughens us up and provides chunks of learning.”

“You do actually have the power to say no to people when they say this is the program and to force your needs into the space.”

“I came to realise that if I was going go for a run for an hour…I would always start with what are some of the things that are waying on my mind? And I’d bring them with me and then let them go.”

More about Wayne

You can hear more of the wisdom and stories Wayne gathers on his podcast Hard Yards In Leadership: https://podfollow.com/hard-yards-in-leadership

You can connect with him on linkedin: https://www.linkedin.com/in/wayne-reuben-engage4performance/

Or find out more about his coaching through the Curious Leaders Circle: https://www.curiousleaderscircle.com/

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Last week I shared 5 lessons I have learnt from my 10 years working on professional sport.

Having worked 30 seasons in various professional team sports, with world record holders, Olympic athletes and many corporate organisations, schools and active adolescent athletes there are plenty of lessons I have picked up that I think can apply to High Performers as well.

This episode is part 2 and I’ll be sharing the next 5 lessons from elite athlete performance I think we can all benefit from following.

In this episode I share:

• The importance of strategic use of supplements

• The way I recommend you approach using supplements

• How I see supplement strategies used in high performance roles

• Supplements I use with high performers in sport and business

• The important things to know about fish oil supplements

• What third party batch tested supplements are and why you should use them

• How elite athletes understand the benefits of engaging a team of experts

• Why elite athletes use a personal dietitian as well as their team dietitian

• Why you should embrace a diverse range of recovery methods

• The difference between macro and micro recovery

• Examples of micro forms of recovery

• The ways elite athletes build their mental strength

• Why you should always be searching for a competitive advantage

Key Quotes

“Utilising supplements strategically for a number of different reasons is advantageous.”

“If you’re really wanting to seek expert guidance you really want to have your own individual expert in that area.”

“You really need to consider who you are gaining your advice from.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Many of you may not be aware of where I spent the majority of my professional career but I actually spent a decade working with 7 different professional sports teams.

During that time I was fortunate to be a part of teams that won premierships, championships and made a number of grand finals.

From this I have been able to take away so many lessons and learnings from these incredible athletes.

I believe that many of this lessons can be applied to other high performance industries and in this episode I want to share a glimpse of some of the key lessons our athletes know that you should know too.

In this episode I share:

• My experience working with elite athletes

• What elite athletes are taught about nutrition that many of us don’t know

• What pre-hab is and how it can help you as much as it helps athletes

• The importance of daily routines and rituals

• How elite athletes periodise their training and how doing the same can help you

• How rest is important for elite athletes and is for you too

• The ways athletes utilise rest

• How we can bring that rest strategy to high performance and leadership

• The other parts of rest besides just sleeping

• How seeking therapy can help with rest

• The importance of building mental resilience

• The sort of hurdles athletes and high performers may encounter that require resilience

Key Quotes

“Elite athletes understand that nutrition is a key component to optimising their performance and enhancing their longevity.”

“Most people don’t know how good they can actually feel and this is a by-product of you having never experienced it.”

“We don’t want to reach burn out or break down before we change and unfortunately that is often the case.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

If you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-download

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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This week I’m sharing with you the first interview episode of Stay at The Top and I couldn’t have chosen anyone else other than Shannah Kennedy.

As well as being my own personal coach Shannah Kennedy is one of Australia’s foremost strategic life coaches. Her proven expertise enables clients to gain control of their lives in order to achieve their visions and goals.

With an intuitively tactical yet caring approach, Shannah applies her knowledge, energy, drive and spirit to motivate and inspire others to shift their life, career and business dreams to reality.

She is an author of a stack of books, but has just released Elevate with Colleen Callandar and is joining us today to give an insight into how you can Elevate your life.

In this episode Shannah share:

• Her journey into a high performance career with sports clients
• How her high career job cost her her health
• The realisation that made her get into studying coaching
• What she does to be able to manage everything with chronic fatigue
• The strategies and tools and practices she uses to maintain her health through every day
• The story behind her new book and how it can help you
• The things she does for fun and why fun ins important for health

Key Quotes

“Dancing with chronic fatigue for the last 20 years is about becoming friends with yourself.”

“We're all athletes, we’re athletes of life, we’re athletes of business and we need to learn from high performing humans, some of the tools and tricks to bring in.”

“I think a lot of us have forgotten the importance of our PM routine. Our cool down routine. How we finish work, how we go to bed.”

More about Shannah

Find out about Shannah’s coaching services via her website: https://shannahkennedy.com/

You can check out her new book elevate here: https://shannahkennedy.com/books/

Or follow her on social media:

Facebook: https://www.facebook.com/ShannahKennedyCoaching/

Instagram: https://www.instagram.com/shannahkennedy/

Linkedin: https://www.linkedin.com/in/shannah-kennedy-8a898b1/

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Sleep and nutrition are two critically important factors we need to maintain when it comes to living a high performance lifestyle.

But what many of us don’t realise that these two factors do not operate in isolation. In fact the management and maintenance of sleep can often have a positive, or negative effect on our nutrition and the same is true for nutrition’s effect on sleep.

So for this episode we are going to be taking a close look at the relationship between nutrition and sleep and discovering how we can use one to improve the other and the traps that we can fall into.

In this episode I share:

• The misconception we often make about the connection between sleep and nutrition

• Just how crucial nutrition is for a good night’s sleep

• Why people overeat in the evening and why it is bad

• Why changing your food choices patterns is not about willpower or dedication

• Why a key strategy to help you leverage nutrition is to sleep better

• What markers to look for to determine if nutrition is affecting your sleep

• The role caffeine and alcohol have in our sleep

• The three main ways poor sleep can impact our nutrition

• How poor sleep physiologically makes us crave food and caffeine

Key Quotes

“When we're sleeping poorly we're more likely to be craving sweet foods.”

“Poor sleep can lead to overeating, or choosing unhealthy food options and poor food choices can affect our sleep.”

“:The food choices we make every single day are within our control.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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We are in an energy crisis. So many of us report feeling fatigued or exhausted well before we actually should be and a lot of that comes down to poor utilisation of sleep.

If you use the right strategies, your sleep should be giving you the right recovery and energy you need to perform throughout the day. But without it you could very well end up in a self perpetuating cycle that reinforces bad sleep.

In this episode I’m providing the strategies and tools you need to take the first step in reclaiming a strong sleep cycle.

In this episode I share:

• The 3 key archetypes and what it means for your right next step
• Why ‘just sleep more’ is not the solution to better sleep recovery
• The 4 main sleep stages
• The importance of wearable technology for tracking sleep
• My recommendations for best wearable tech to use
• The barriers you might encounter to optimise the quality of our sleep
• The strategies for improving sleep and overcoming the barrier that might prevent it
• The 4 different ‘chronotypes and what your chronotype means about your sleep patterns
• The importance of getting outside right after waking up
• What you should be considering about how you eat in the later half of the day
• How many hours before sleep we should be having dinner
• Why a night routine is more important than a morning routine
• My recommendations for a night time routine
• My recommendations for supplements to help the nutrition support for your sleep

Key Quotes

“The reality is feeling better is about pulling the right levers.”

“Often a lot of high performers report they think they sleep well, but at the end of our coaching program, they report that they are currently sleeping better than they were.”

“We’ve all heard that we need to get 7-9 hours of sleep a night and for a lot of us that may not be possible.”

“What happens across the night is we toggle across these different stages, we don’t go from one to the next.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

The supplements I suggested in this episode can be found here:

Pillar Performance

https://pillarperformance.shop/ code Jesselite20 (20% off)

Momentous

https://www.livemomentous.com/ code Jess15 (15% off)

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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In order to properly fuel ourselves we need to understand our body. Knowing what parts of our body need what kinds of food is vital to be able to help feed ourselves correctly.

What food is going to our brain? What food does our brain actually need? How much does it need? How will that affect our guts’ relationship with our brain? These are just some of the questions we should be asking, and answering, in order to fuel ourselves properly.

In this episode I share:

• My advice for how to think about your body and brain

• Why it’s important to consider what your brain needs when it comes to considering what you're going to eat

• What is the blood brain barrier and what does it do?

• The significant impact even mild dehydration can have on our cognitive abilities

• The side effects of fluctuations in blood sugar levels

• The amount of fats that make up the brain and why they are important

• Some of the physiological responses that can happen if we are under eating

• The ways the brain and gut are connected

• What can happen to our adrenals when we’re not fuelling ourselves adequately

• The side effects that can occur to our thyroid if we are underfuelling

• The power of being strategic and intentional

• The mistake I see people make with their meals for the day

• How you actually create a meal that your body and brain need and the elements to break it down into

• Where to get all the different fats our brain needs

Key Quotes

“I know breakfast can be hard if you aren’t good at having breakfast. But it’s like any area, you don’t become good if you don’t practice.”

“If you are inconsistent every single day, your body and your brain has no idea what consistency looks like.”

“Fuelling is about giving your body what it needs rather than missing the mark and playing catch ups.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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From talking to clients and people on socials it seems like we are in an energy crisis. Everyone wants more energy, consistent energy across the day or across the week.

None of us want to be crawling to the finish line (the weekend), but many people seem to think that the way to get that extra energy is to implement intricate, difficult routines and expensive tools and supplements.

Luckily, that is just wrong, and the real answer to sustained, high level energy comes down to a few simple adjustments.

In this episode we are going for an extra practical lesson to help you elevate your energy and keep it more consistent with 6 simple strategies that you can easily imbed into your life.

In this episode I share:

• Why it seems like we are in the midst of an 'energy' crisis

• The few elements to consider when discussing energy

• Why a sleep routine is paramount to setting yourself up for success the next day

• The important aspects to consider when it comes to sleep

• The 4 different stages of sleep

• How to monitor and manage your sleep

• The way to find bring consistency into the\inconsistency of life

• The rules and schedules to abide by to maintain consistent eating

• A key thing to consider when trying intermittent fasting

• The ways I see people use intermittent fasting incorrectly

• Why a high protein breakfast is important

• How to handle having a good breakfast if you don’t like eating breakfast

• How soon you should get sunlight into your eyes after waking up

• The importance of a brain break and what that should involve

Key Quotes

“Irregular sleep patterns can lead to social jetlag.

“One of the biggest downfalls I see with high performers is that they are very all or nothing with behaviours and their mindsets.”

“You can bank sleep, but you can’t catch up on sleep debt.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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When it comes to optimising our wellbeing and setting ourselves up to be able to comfortably achieve at the highest level, there are three metrics that I get all my high performing clients to track.

These are the 3 metrics that matter the most when it comes to optimising your wellbeing, performance and quality of life both for you now and future you as well.

Nailing these 3 metrics helps ensures you hit the goals and outcomes you want.

In this episode I share:

• What exactly are the 3 metrics that matter the most
• How high performance people can neglect their health
• What exactly is ‘energy’ and what we mean when we refer to it as a metric
• Why you don’t always need to use energising activities like cold baths and can look elsewhere
• The importance of consistency of appetite and managing cravings
• What you should do to implement regular meals and a new nutrition plan if you never have before
• Why ‘performance’ is the most individualised metric of the 3
• How to make the 3 metrics work together
• How using these metrics can increase your output and ability in work and performance
• The unmentioned 4th metric to look at after you've mastered the main 3

Key Quotes

“The beautiful thing about having more consistent meals is it delivers more consistent energy levels.”

“When it comes to nutrition…it is literally exactly the same as any other type of training. It takes time.”

“I truly believe you can have it all but it does take approaching it from a different lens.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Today I wanted to dive into all things cravings to explain why they happen and what are the solutions to buffer them.

Cravings are something that all kinds of high performers struggle with, so you are not alone. I hear it from people on my socials, clients I talk with and with corporate teams I work with in workshops.

Hopefully though, this episode can help put you on the path to putting your cravings behind you.

In this episode I share:

• What exactly are cravings?
• What are the different types of cravings?
• The difference between physical and psychological hunger
• The 4 main factors that drive cravings
• The power of pulsing protein intake on cravings
• Why we can beat cravings by filling up on fibre
• The ratios of colours to include in snacks to combat cravings
• Why consistency is absolutely vital to reduce cravings
• How to handle psychological cravings

Key Quotes

“If you haven’t thought ahead or done some prep, the question becomes what do I feel like for lunch? And it often delivers a very different outcome to what do I have for lunch?”

“Our body and our brain are the clue to what is going on with cravings.”

“You need to eat to perform. It isn’t about what to remove and restrict but about what to include and a mindset of abundance.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Welcome to the first episode of Stay at the Top.

I’m going to kick off your journey to restructuring how you operate by learning how to truly harness the power of nutrition to elevate your energy, mood, vitality and overall performance in life.

Nutrition is really one of the most underrated strategies when it comes to elevating human potential, whether it’s on the sporting field, board room or any aspect of life.

For some reason we’ve gotten it wrong and focus on what we need to remove and restrict, but I want to teach you how to tune into how you respond to nutrition.

In this episode I’m going to cover the 5 core performance nutrition principles that you need as a high performance individual.

In this episode I share:

• Where most people get it wrong when building a strategy for themselves
• The mistake people are making with breakfast and snacks
• The importance of colours in our foods
• What exactly is protein pulsing and why it is important
• Why you should adjust intake to output or periodise nutrition intake
• The important thing to do to balance out a reduction in carbs
• The best way to snack successfully
• My challenge for you to start with snacks

Key Quotes

“I see a snack as the ability to add significant value, bolster your energy levels, stabilise your blood sugar levels and enhance your cognitive output and capacity.”

“It's ok if you want to reduce (your carb intake) but it doesn't mean you need to remove."

“The best way to leverage the power of nutrition is to focus on the perfect principles, not the perfect diet.”

Take the high-performance profile quiz here

https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz

Adjust intake to output download

https://jessica-spendlove.mykajabi.com/power-meal-portioning

More about the podcast and me

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/

See my range of current services here https://www.jessicaspendlove.com/services

If you want to contact me directly, send me an email here: admin@jessicaspendlove.com

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

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Don't be confused, the My Millennial Health feed is getting a do-over. Introducing Stay At The Top with Jessica 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.

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

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Today is World Sight Day and this episode is all about looking after our eyes! ACUVUE are encouraging people to take some time to step away from the screen, to visit the optometrist and get their eyes tested. Optometrist, Emmy Cui, joins Jess and Chloe for an informative chat around eye health with plenty of great insights and practical tips to help us care better for our eyes. The episode touches on:👉🏾Emmy's story and what inspired her to pursue optometry👉🏿a bit about World Sight Day👉🏻some mind boggling stats about vision impairment and myopia (short sightedness)👉common causes of vision loss and why it's so important to get regular eye checks👉🏼how COVID has caused an increase in screen time and myopia in kids and a cool rule to follow that will help to relax our eyes👉🏽some info about contact lenses and busting the misconception that all contacts cause dry eyes👉🏾foods that help to strengthen and optimise our eyes👉🏿things we can do to better care for our eyes👉🏻recommendations for kids and adults around eye check ups👉kids eyesight and the behaviours that may indicate your child may be suffering from short sightedness or vision impairmentThis is a sponsored episode.Learn more about ACUVUE branded contact lenses: https://www.acuvue.com.au/Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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We love a good Q&A and touch on quite a few different topics in this one! Send us your questions by using #health in the my millennial money Facebook group. Jess and Chloe discuss:👉🏻 is protein powder helpful or good for gym recovery and are there other alternatives?👉🏽 what is optimal protein intake and what are the effects of consuming excessive?👉🏿is it true that drinking your protein straight after a weights session doesn’t count for your daily protein intake by your muscles?👉🏽are pre workout powders beneficial?👉do fat burners work?👉🏻what are some free/cheap ways to maintain your health?👉🏾what’s better, less sleep but fitting in exercise or more sleep without the exercise?👉🏻is leaky gut and bloating real?👉🏾 is water weight a real thing?👉 how do you find exercises that you enjoy and work for you?👉🏿is there a correlation between shift workers and increased rates of chronic disease such as cancer and heart diseaseLearn more about optimising your veggie intake: https://player.whooshkaa.com/episode?id=900471Take a listen to our episode around movement with physiotherapist Petra Koenig: https://player.whooshkaa.com/episode?id=799627Chat with us and send us your questions! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Times of change and burnout can cause a loss of purpose and direction, but these moments can also be an opportunity to hit the reset button. With over 15 years experience to her name, Shannah Kennedy is one of Australia’s foremost strategic life coaches, helping people to gain control of their lives in order to achieve their visions and goals. Shannah joins Jess and Chloe on today's episode to share about her own experience of burnout and some ways to regain direction. They chat about:👉🏾how the services of a life coach can help you get clarity, direction and purpose👉🏿signs of burnout👉🏻the inspiration behind her books, The Life Plan and Plan B👉how our values and identity intersect and how to use your values to sustain your energy and manage boundaries👉🏼the power in visualising your goals and where to start in creating a vision board👉🏽how change can cause grief and the process of working through itConnect with Shannah: https://shannahkennedy.com/shannah-kennedy/Check out Shannah's books below.The Life Plan: booktopia.kh4ffx.net/DV32xqPlan B: booktopia.kh4ffx.net/jWmvdaStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeChat with us! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Our feet are a major player when it comes to our overall health, performance and wellbeing. Emily Smith has extensive experience as a sports podiatrist and women's lower limb injury management and joins Jess and Chloe to explain some ways to improve the function of our feet. The chat touches on:👉some background to Emily and her work as a sports podiatrist👉🏻the dynamic relationship between our feet and the rest of the lower body👉🏽what optimal foot function actually is👉🏾some exercises and stretches to strengthen foot function👉🏿being mindful of building movement into your day if you sit for long periods of time👉🏼the correlation between lower back pain and foot issuesConnect with Emily and check out her insole range: https://www.emilybraidwood.comEat like the elite - check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Struggling to stay motivated? You're not alone. Dyl Buckley shares with Jess and Chloe about how a major career transition out of sport disrupted his routine and impacted his motivation to workout and eat healthy. He chats about the little things he focuses on to keep the momentum. Some of what you'll hear includes:👉🏾Dyl's story about transitioning from an AFL career into the media industry👉the power of setting small, achievable goals and habits when you’re feeling unmotivated👉🏿how Dyl's negative relationship with food at an early age shaped some of his diet choices👉🏼a bit about his podcast and the Tackle Your Feelings program that is educating rural communities on mental health and wellbeing👉🏾some of the life lessons he's learned from his experiencesTake a listen to Dyl & Friends: https://www.dylandfriends.comEat like the elite - check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeChat with us! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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You don’t need to eat fancy to feel good. Chloe and Jess explain ways that you can supercharge your health with these basic foods and principles. They touch on:👉🏾eating foods that are rich in prebiotic fibre for good gut health, instead of relying on probiotic supplements👉the benefit of having a food-first approach to getting your nutrient intake rather than defaulting to supplements👉🏻how much water you should be drinking, and how to hydrate effectively👉🏿how many serves of veggies you should be aiming for, some ways you can include more in your diet and why it’s important to eat all the colours👉🏼the one basic ingredient that has SO many benefits it could be counted as a superfood!👉🏽busting the myth that healthy eating is more expensive👉Jess and Chloe’s top 3 foods to include in your dietHere's the book Chloe mentioned, Fiber Fueled by Dr B: https://booktopia.kh4ffx.net/2rKyzOThis is the episode on the benefits of Extra Virgin Olive Oil: https://player.whooshkaa.com/episode?id=783017Eat like the elite - check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://www.mymillennial.money/spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeTalk to us! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Alice Zaslavsky aka Alice in Frames is on a mission to help people of all ages to fall in love with vegetables. Alice is an award-winning author, broadcaster and tastemaker, and she joins Jess and Chloe for a chat which touches on:👉🏿where her passion for veggies came from👉ways to demonstrate great food practices in your home and with your family👉🏼some resources she’s created to help connect kids with food in fun ways👉🏾tips for how to introduce new foods to little eaters👉🏻quick and easy ways to include more veggies in your dietYou can check out Alice in Frames at: https://www.aliceinframes.com and more about her book at: www.inpraiseofveg.com Grab Alice’s book, In Praise of Veg: https://booktopia.kh4ffx.net/4edy0ZCheck out Phenomenom, the free digital toolkit for teachers: https://phenomenom.com.auEat like the elite! Check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://education.mymillennial.money/courses/the-glen-james-spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Today’s guest in the hot seat is the one and only, Jess Spendlove! Jess has extensive experience as one of Australia's leading Advanced Sports Dieticians, and shares some of her top tips for how to fuel your body for high performance and productivity. This chat touches on:👉some of Jess's story and where her passion for her work came from👉🏻how much nutrition and daily eating habits impacts health and performance👉🏿fuelling appropriately for your goals and some big rocks of high performance nutrition - carbs, protein, micronutrients and hydration👉🏽tips and advice for aspiring dieticians and how health practitioners can help clients holistically👉🏻behind the scenes of working with athletes👉🏾a few of Jess's fav performance enhancing supplements👉the differences in nutritional needs for men and womenEat like the elite - check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeThe episode Jess mentions is here: https://player.whooshkaa.com/episode?id=846147Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to save $20: https://education.mymillennial.money/courses/the-glen-james-spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Use #health in the m3 Facebook group: facebook.com/groups/mymillennialmoneyFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Having some simple staples in your diet can lay a foundation for healthy fertility. Jess and Chloe are joined by Stefanie Valakas, an expert fertility dietitian & nutritionist and founder of The Dietologist, a virtual nutrition practice dedicated to women's health, fertility and pregnancy concerns. The chat touches on:👉🏽the intersection of fertility and food👉🏻key pillars in your diet to support healthy fertility👉some of the stats around fertility - pretty incredible info👉🏿some fertility food myths that need busting👉🏾why improving fertility should be a focus for both the male and female partner if trying to conceive👉🏼some details about endometriosisRead more about Stefanie's work here: https://thedietologist.com.auSubscribe to Stefanie's podcast, Fertility Friendly Food: https://thedietologist.com.au/podcastCheck out these high performance nutrition ebooks by the Health & Performance Collective Team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to get it for under $50... save $20: https://education.mymillennial.money/courses/the-glen-james-spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with ‘my millennial health’ as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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No trauma is too small. Trauma psychologist and CEO of Lysn, Tahnee Clark, joins Jess and Chloe to chat about how trauma is experienced and some of the resources that can help in working through it, touching on:👉🏻some really helpful ways to think about how trauma affects us👉🏿no trauma is too small - how many things can compound in life and cause trauma👉never being afraid to seek help and keep moving forward👉🏼some of the trends Tahnee has seen in her work👉🏾what telehealth is and how it can be used in treating traumaCheck out the work Lysn does here: https://welysn.comRemember to chat with your GP if you are experiencing any issues in regards to your mental health or contact Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.Eat like the elite and check out these downloadable high performance nutrition ebooks by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to get it for under $50... save $20: https://education.mymillennial.money/courses/the-glen-james-spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with ‘my millennial health’ as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Whether it’s digestion, metabolism, our immune system, or our mood — what we eat plays a huge role in achieving optimal health. Jess and Chloe are joined by gastroenterologist and internationally recognised gut health expert, Dr. Will Bulsiewicz, who is helping thousands of people create incredible results in their health and wellbeing with one simple act: learning to take better care of their gut health with the power of plants. This chat touches on:👉🏼what led Dr B into gut health work👉🏻the amazing changes he's seen with patients who've changed their diets and managed to come off medication👉the plant movement, why he loves it and how it can help individuals👉🏽starting where you are and taking small sustainable steps towards diet change👉🏿aiming for progress over perfection👉🏾the important role fibre plays in our health👉🏼how a simple smoothie can be the start of your plant based diet change👉the benefit of getting a variety of plants into your diet👉🏿some quick fire gut health questions and what the updated science is currently sayingStruggling with IBS symptoms? Learn more about the FODMAP Challenge by the Health and Performance Collective team: https://fodmapchallenge.comCheck out Dr B's work: https://theplantfedgut.comHere is his book, a New York Times bestseller, Fiber Fueled: https://booktopia.kh4ffx.net/2rKyzOStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" to get it for under $50... save $20: https://education.mymillennial.money/courses/the-glen-james-spending-planEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with ‘my millennial health’ as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: mymillennial.money/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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One (or some) of these might be holding you back from your health goals. Jess and Chloe chat about how to avoid the biggest health mistakes they see people making. This conversation touches on:👉🏻cutting good carbs👉🏾going too hard, too fast👉restricting your diet without first getting qualified professional advice👉🏿sabotaging your weekday gains on the weekend👉🏼not eating enough👉🏽looking for a quick fix - often it's the unsexy solutions that get the job done!👉🏾taking your health advice from Dr Netflix👉ignoring an injury or cutting corners with the healing process👉🏿a question from the community about exercising for beginnersNeed help building and sustaining habits that lead to results? Have a listen to the episode with Dr Gina Cleo on habit hacking here: https://player.whooshkaa.com/episode?id=788094Here's the episode with Simon Hill: https://player.whooshkaa.com/episode?id=821182 and his book, 'The Proof is in the Plants': https://booktopia.kh4ffx.net/NKknkOTake a look at these nutrition ebook downloads created by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with the podcast you want your question answered on as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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In this episode, Jess and Chloe interview Holly Ransom, named one of Australia's 100 most influential women by the AFR. Holly is a globally renowned content curator, powerful speaker and master questioner with the belief that if you walk past it, you tell the world it’s okay. She chats about her story and work, touching on:👉🏿her work with businesses and organisations in leadership, change and culture👉🏼her experience with clinical depression👉🏽what drives her and what's brought about changes of direction in her plans👉turning struggles into meaningful life change👉🏾learning how to rebuild when things aren't working well👉🏿the importance of self care👉🏻work-life integration over work-life balance👉🏽one trait that every leader featured in her book has👉her top health tips to be your optimal selfGrab your copy of Holly's new book The Leading Edge: https://booktopia.kh4ffx.net/EaqO14Read more about Holly here: https://hollyransom.comRemember to chat with your GP if you are experiencing any issues in regards to your mental health or contact Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.Take a look at these ebook downloads on nutrition for specific sports created by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with the podcast you want your question answered on as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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If you needed a reminder to pause, take a deep breath and be present, here it is! Hugh van Cuylenburg is the co-founder and presenter of The Resilience Project, which delivers emotionally engaging programs and provides evidence-based, practical wellbeing strategies to build resilience. Hugh joins Jess and Chloe to chat about:👉🏾his story and The Resilience Project👉🏿learning to be present👉🏻finding the joy and positivity in your life, over the negative👉how to practice GEM (gratitude, empathy and mindfulness) to help you to experience the good in every moment👉🏼the problem of phones and how they've negatively impacted our lives👉🏽some of the amazing people he's had the chance to work with who've found the 3 pillars of GEM useful in their livesCheck out more about The Resilience Project here: https://theresilienceproject.com.auSubscribe to The Imperfects Podcast: https://theresilienceproject.com.au/podcastSee where Hugh will be doing public talks on his tour around Australia here: https://theresilienceproject.com.au/eventsRemember to chat with your GP if you are experiencing any issues in regards to your mental health or contact Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.Check out some of the ebook downloads created by the Health & Performance Collective team: https://healthandperformancecollective.com/storeStruggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with the podcast you want your question answered on as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Welcome to a whole new season of my millennial health! Jess and Chloe kick off the season joined by Dr Kieran Kennedy (MBChB BSc) - a doctor, mental health advocate, writer & speaker passionate about health, fitness & breaking down barriers to our wellbeing. He shares his perspective on managing health and hustle, which is so important in this post-COVID world. This chat touches on:👉stress, change and how we can build better strategies to manage these👉🏼ways to support your mental health each day👉how even the simplest exercise done regularly affects your health👉🏻some of the science in this space👉🏾the downsides of productivity pressure #everydayimhustling👉🏿why rest is so crucial in your life👉practical ways to create sleep routines that benefit your wellbeing👉🏽some quickfire myth or medicine questionsTo check out Dr Kennedy's work, head over to his website: https://drkierankennedy.com/Follow Dr Kennedy on Instagram: https://www.instagram.com/drkierankennedy/?hl=enRemember to chat with your GP if you are experiencing any issues in regards to your mental health or contact Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.Check out some of the ebook downloads created by the Health & Performance Collective team: https://healthandperformancecollective.com/store/Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeSend us your questions! Email questions@mymillennial.money with the podcast you want your question answered on as the subject.For podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.

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Subscribe now for the new season of my millennial health about to land in your ears, launching Wednesday 7th July!
Available wherever you listen to podcasts! Catch up on previous episodes and get ready for the new season.

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Feeding your baby, toddler or child can feel like a massive hurdle - especially if they're a fussy eater. In this episode Paediatric Dietitian and Nutritionist, Anna Ritan, helps provide the evidence-based info parents need around feeding your little ones including:👉🏿what's considered a "fussy eater"👉the role parents play, and what your little one is responsible for👉🏻what you need to understand about how your kids eat👉🏽tips for finding what works around meal times for your family (it's all unique to your family)👉🏾some strategies to help your kids eat well throughout the day👉some of the foods you can include in your child's diet to ensure they're getting all the nutrients they needRead more about Anna's work here: https://www.nourishlittlelives.com.au/Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Nutritionist, author, podcaster and presenter, Simon Hill, is a wealth of knowledge in power of plants in our diets. This bonus ep is an amazing deep dive into what he's learned preparing his latest book, touching on:👉🏾his personal story - what led him down the path of nutrition👉🏻some of the trends and lessons he's learnt exploring his own overall health👉🏽some of the exciting developments in food production - food that has less impact on the planet and also supports nutrition in earths population👉🏿the importance of making small and sustainable changes to your diet - long term change is the goals, and hard and fast changes don't necessarily workCheck out Simon's podcast, The Plant Proof Podcast: https://plantproof.com/category/podcast/This is Simon's new book, 'The Proof is in the Plants': https://booktopia.kh4ffx.net/NKknkOFollow Simon on Insta: https://www.instagram.com/plant_proof/Check out Simon's blog: https://plantproof.com/category/blog/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Jess and Chloe wrap up Season 1 with their top 3 final health tips to help you prioritise your health! These tips include:👉🏿the importance of starting your day with a healthy morning routine - designing it to suit your lifestyle and needs👉🏻how prioritising your mental health and mindfulness sets up a healthy headspace👉🏽balancing the best foods in your diet - ensuring you include good portions of protein and plenty of plant foodsThanks for tuning for Season 1 of my millennial health! Stick around for Season 2.Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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It's so important to have a great relationship with your GP. In this episode Dr Sam Hay joins Jess and Chloe to talk through some of the common and routine health checks that can contribute to great overall health. Dr Sam has been a practicing general practitioner since 2005 and is now a director of one of Sydney’s most successful private general practice networks – Your Doctors. He is well known across all forms of media, reaching hundreds of thousands of Aussies every week, including being the Chief Medical Advisor “the Doc” for Channel 7’s SAS Australia. Starting his career in the army, Dr Sam was the Regimental Medical Officer for the Army’s parachute infantry regiment (3 RAR) and had the honour of being rewarded for his leadership with six deployments – the highlight to Afghanistan as a helicopter retrieval and coalition trauma hospital doctor – caring for injured coalition soldiers and local nationals. Wow. This episode touches on:👉when and how to set up your routine health check ups👉🏽learning to value your overall health as much as you do with other parts or interests in your life (invest money into your health!)👉🏿look to build a longterm relationship with your GP👉🏼how often to have your skin checked👉🏾breaking the taboo around pap smears👉🏿STD checks and how significant they can be in maintaining your sexual health👉🏽the importance of prostate screening tests for men👉🏻keeping tabs on your basic health indicators like blood pressure and weight👉🏼not being afraid to see a doctor - GP's must keep your info private and are there to helpRead more about Dr Sam here: https://drsamhay.com/Follow Dr Sam on Insta: https://www.instagram.com/drsamhay/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Chloe specialises in gut health so who better to have as guest when talking on the topic! It's important to normalise discussion around gut activity, so in this episode Jess interviews Chloe on all things gut health, touching on:👉🏿the gut-brain axis👉the FODMAP diet + Food Chemical Illimitation diet👉🏼some of the signs and symptoms of issues relating to the gut👉🏻how she works with clients and tailors plans to sort through their gut health issues👉🏾intolerance testing - the popularity of them and what you need to know👉🏻how important a qualified dietician is in this space - it's not just about cutting foods necessarily, there might be foods you need to add into your diet rather than cut (see your GP and a dietician!)👉🏿some of the terms you'll hear used when referring to the gut - microbiome, microbiota, prebiotics, probiotics👉🏽some of the common mistakes Chloe sees people making in relation to their gut healthRead more about The FODMAP Challenge: https://fodmapchallenge.com/Check out The FODMAP Challenge on Insta: https://www.instagram.com/thefodmapchallenge/Check out this blog all about gut health: https://healthandperformancecollective.com/6-simple-ways-to-improve-your-gut-health/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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We'd all rather be preventing physical breakdown, than responding to it, right? In this episode physiotherapist and Pilates instructor, Petra Koenig, joins Jess & Chloe to explain how physical movement can protect your body in the long run, touching on:👉🏿avoiding the too hard, too fast approach to exercise - focus on sustainable, manageable, physically appropriate movement👉finding a balance with a variety of movement activities - some low-impact and higher-impact options👉🏻why Petra loves Pilates, particularly how so many types of people can benefit from it👉🏼why physios give you exercises to support an injury or a particular physical need - and why you should do them!Check out Petra's Pilates studio: https://www.thestudiorozelle.com.au/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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There are incredible overlaps and connections happening in our body all day every day, and the effect food has on our mood is no exception. In this episode Jess and Chloe put their science hats on and open up this idea to help explain:👉the gut brain axis (touching on microbiome - think of a rainforest)👉🏾focusing on foods that feed your body what it needs👉🏼making diversity a focus for your nutrition👉🏿goals for incorporating plants into your diet👉🏽some of the studies out there that have uncovered some interesting nutrition factsToday’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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There are many (too many) nutrition myths out there so in this episode Jess and Chloe take the reins to discuss nutrition foundations and bust the myths flying around out there! The convo touches on:👉🏼incorporating a breadth of colours in your diet👉🏾ensuring protein is an important part of what you eat👉🏻the benefits of wholegrains and how to incorporate them into your day👉🏽ratios and ways to balance the combo of foods you eat👉🏾healthy fats and the role they play👉🏻things to consider around portion sizes👉🏼the effectiveness of simply drinking more water each day👉the myths of the juice cleanse, the keto diet & fasting👉🏾confusion around the plant based dietHere's the recent habit hacking episode: https://player.whooshkaa.com/episode?id=788094Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Human connection is a key health pillar in our lives. In this episode Jess and Chloe unpack this with the help and expertise of Dr Maria-Elena Lukeides, a clinical psychologist dedicated to helping people live their most vibrant, engaged, committed and healthy lives. This chat touches on:👉🏾conflict resolution👉🏼some of the insights and information made available from the Centre for Healthy Minds (https://centerhealthyminds.org/)👉the concept of happiness and the research around what correlates with happiness and wellbeing👉🏼developing skills and frameworks that will help you find balance and happiness in life👉🏿how the simplest of human connections can refuel us👉🏻some of the science behind human connectionHere are the books mentioned in the chat:'The Resilience Project': booktopia.kh4ffx.net/0JQYWP'The Subtle Art of Not Giving a F*ck': booktopia.kh4ffx.net/WDXYnGRead more about Dr Lukeideas here: https://www.drmariaelenalukeides.com.au/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Habits are the key to seeing real change in our lives. There was no one better to bring into this space than Dr Gina Cleo, who has literally completed a PhD in the realm of habit science (!). In this episode Dr Cleo joins Jess and Chloe to talk about how to design habits that begin creating the results you want to see. Dr Cleo shares some insights around:👉🏼her background and how she ended up doing her PhD👉🏾some of the patterns she discovered throughout her experience and study👉how cue (or trigger), routine and reward work hand in hand to build a habit loop👉🏿tips for breaking bad habit loops👉🏽focusing on small changes made consistently rather than a huge big overhaul👉🏾some of the myths out there around how long it takes to build or break a habitRead more about Dr Gina Cleo's courses: https://www.drginacleo.com/habit-change-coursesRead more about Dr Gina Cleo: https://www.drginacleo.com/Follow Dr Gina Cleo on Instagram: https://www.instagram.com/drginacleo/?hl=enToday’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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With COVID-19 impacting us all, mental health has really come to the fore. In this episode Jess and Chloe address mental health with special guest Amanda Gordon. Amanda is one of Australia’s most well-known psychologists, with over 25 years of experience in media, corporate psychological services as well as helping individuals, couples and families enhance their lives. This episode touches on:👉🏾some of the stats around mental health in Australia and around the world👉🏻how COVID-19 is impacting mental health around the country👉🏼signs and symptoms of mental health issues and how you can help support yourself and others👉some simple steps to support your mental and overall healthHere's the book, 'Happiness Is A Serious Problem', that Amanda mentions: booktopia.kh4ffx.net/KoLP7Remember to chat with you GP if you are experiencing any issues in regards to your mental health or contact Beyond Blue on 1300 22 4636. Here's another way to find a psychologist yourself as well (the Australian Psychological Society): https://www.psychology.org.au/Read Amanda's blog with tips for how to manage stress: https://amandagordon.com.au/2018/12/11/more-tips-on-how-to-manage-tress-in-healthy-ways/Read more about Amanda Gordon: https://amandagordon.com.au/Read more about Amanda's practice, Armchair Psychology: https://armchairpsychology.com.au/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Dr Joanna McMillan is a PhD qualified nutrition scientist, Accredited Practising Dietitian, Adjunct Senior Research Fellow with La Trobe University, guest lecturer at The University of Sydney and a Fellow of the Australasian Society of Lifestyle Medicine. Wow. Dr McMillan is also a wealth of knowledge on the topic of Extra Virgin Olive Oil, so in this episode she joins Jess to unpack:👉🏻how and why Extra Virgin Olive Oil (EVOO) is such a healthy choice👉🏽the unique characteristics EVOO has - what the research and science has uncovered👉🏾how EVOO impacts your body👉some of the myths around EVOO👉🏿some simple and tasty ways to use EVOO in your meals and snacks👉🏻the Mediterranean Diet and why it's considered to be so healthyRead more about Dr McMillan and her work here: https://drjoanna.com.au/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Glen James, host of my millennial money, jumped on the show to share with Jess and Chloe what he's been learning about work/life balance or integration, touching on:👉being ready to adapt to changes as they come along👉🏼taking ownership in the parts of your life you have control over👉🏾knowing yourself and how you perform at your best across all areas of your life👉🏿living life on your own termsToday’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8-week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Mindfulness can often be misunderstood, and potentially overlooked in peoples' health journeys. Bec Mitchell is all about science-based wellness for productivity and happiness, not 6 packs, and in this episode she shares some gold around:👉🏿what mindfulness is, and is not👉🏻the skills and benefits of mindfulness👉some accessible and easy ways to begin meditating and focusing on your mindfulness skills - apps, courses, rhythms in your day👉🏼tapping out of social media or TV time to create opportunity for activities that increase your mindfulness skillsFollow Bec on Instagram: https://www.instagram.com/becmitchell/Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Movement and exercise are critical to health, so in this episode Jess and Chloe are joined by Christian Miranda - personal trainer, motivator and the creator of One PTS - a community driven training facility based in Padstow. The chat touches on:👉🏼some of the exercise myths out there - don't fall for them!👉🏾Christian's background as a swimmer, and how he's transitioned into his current work👉how important mindset is in building a healthy lifestyle, and tips for how to set up an effective environment to achieve your exercise goals👉🏻why having the gym membership isn't enough - you need to find a balanced, sustainable way to maintain your exercise routine👉🏿how helpful group training can be for momentum, aspiration and enjoying exercise👉some simple but incredibly effective things you can do today to start maintaining a healthy lifestyle👉🏾how being "busy" can't be an excuse to avoid exercise - let's change the way you approach your rhythms to include movementHere's the book Christian mentions, 'Atomic Habits' by James Clear: https://booktopia.kh4ffx.net/aEkRRFollow Christian on Instagram: https://www.instagram.com/christianmiranda/?hl=enToday’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.

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Here it is - the very first episode of my millennial health! Hosted by Jess Spendlove and Chloe McLeod - both Advanced Sports Dietitians & Accredited Practising Dietitians. Together they'll be leading you through a variety of health-based topics to uncover easy and proven ways to increase overall wellbeing and quality of life. The season will touch on:👉exercise essentials (episode also now available!)👉🏽mindfulness (episode also now available!)👉🏾your career & finances and how these intersect with health👉🏻mental health👉🏿relationships👉🏼habit hacking👉🏽questions from the m3 community👉🏿and so much more!Today’s episode is brought to you by Cobram Estate — an Australian owned Extra Virgin Olive Oil company with some of the largest olive groves in the country. The quality of their oil is what’s led them to be Australia’s most awarded olive oil, with more than 150 awards since inception. Visit www.cobramestate.com.au to learn more.Struggling to prioritise your money to support your health needs? Check out The Glen James Spending Plan. Use coupon code "m3h" with the link below to get this for under $50... save $20): https://www.sortyourmoneyout.com/online-courseEat your way to a happier, healthier mind! Check out the 50 Day Food & Mood Challenge - an 8 -week course created by Jess and Chloe. Use the code ‘m3h’ to get $20 off:https://health-performance-collective.teachable.com/p/individual-food-and-mood-challengeFor podcast resources, links to our stuff, disclaimers & warnings about this episode + more... check out: https://www.sortyourmoneyout.com/m3hshownotesNothing that is discussed on this podcast should be taken as personal medical advice. Please see your GP or other trusted healthcare professional for information and advice specific to your situation.We acknowledge the darkinjung people, Traditional Custodians of the land on which our studio sits, and pay respects to their Elders past and present. We extend that respect to Aboriginal and Torres Strait Islander peoples who may listen to our podcast.This is a production of SYMO Interactive, home of the my millennial money podcast.