Jess Spendlove Dietitian

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Australia
Rozelle, NSW
Jess Spendlove Dietitian

Award Winning Performance Dietitian
Speaker
Founder - EAT LIKE THE ELITE Program
Helping you reach the top, and stay there with sustainable high-performance

Jessica is a Performance Dietitian who works with a number of professional sports teams in Australia including the GWS Giants (AFL), Cronulla Sharks (NRL), Giants Netball and The Sydney Kings (NBL). Jessica also works in the media and offers consulting services to individuals and companies. This page is a place which will share credible information about all things food and nutrition including tips, articles and videos.

21/10/2025

Ever find yourself getting sick at the worst time?

There are so many reasons this happens, but imagine if you had access to data that helped you make the decision

To pull back, rather than push through

To rest for a day, rather than be struck down for a week

That’s the real power of wearables.

They give you insight you can’t always feel, but the warning signs are there

They get to know you, your physiology and hence detect trends ahead of time

They help you make smarter decisions before things break down.

This isn’t about obsessing over numbers.

It’s about using data to support your intuition, not replace it.

Tune in to Season 4 Episode 3 of Stay at the Top where I break down how to use wearables intelligently, what metrics actually matter, and how they can become your performance dashboard.

Curious on which ones? My go to’s are ring or a band

PS - Notice some new photos? Thanks to for my new era pics!

16/10/2025

A new era in work and life calls for a new set of brand photos.

Huge thanks to for her magic behind the lens and her ability to make you feel completely at ease — in who you are, what you do, and how you want to show up.

14/10/2025

What’s your domino behaviour?

That one action that, when done, sets the tone for your entire day.

It looks different for everyone.

Once you know what it is - find it, protect it.

And if you’re not sure what yours is… that’s exactly where you need to start.

09/10/2025

As Dr Jo Lukins puts it, you may not return to where you were before a big moment. The real question is:

How can you grow and flourish from the experience?

How can you recover, reflect, and move forward better than before?

Whether it’s a high-stakes presentation, a major project, or a demanding season, performance always comes at a cost. The key is recognising it, learning from it, and intentionally building in recovery so you can keep evolving.

Tune into the full episode of Stay at the Top Season 4 Episode 5 for more insights on mindset, resilience and performance with Dr Jo Lukins.

01/10/2025

You set your own schedule.
But work and income aren’t always consistent.

You generate the revenue.
But profit is what you actually take home.

You invest in yourself - emotionally, financially, physically.
But the return isn’t always immediate.

The confidence you show up with.
The nerves and doubt behind the scenes.

It’s hard. It’s uncertain.
It’s exhilarating. It’s inspiring.

Deep down, you know if you’re made for this or not.

And if you don’t back yourself, who will?

🎥 from my branding session with

25/09/2025

Loved presenting my keynote The Wellbeing Secret: Mastering Sustainable Performance — renamed The Women’s Secret for Women’s Health Week.

TL;DR: What’s the secret?

It isn’t doing more. It’s doing things differently.

That was the focus of my session with EBOS MedTech in Sydney, joined online by teams across Australia, New Zealand and South East Asia.

We explored science-backed tools to help women go from exhausted to energised by upgrading three daily behaviours we all already do: nutrition, sleep, and breath.

The best part? Hearing the takeaways directly from attendees.

Here are some of their reflections.

A huge thank you to Liane Hernandez, Casey Mayes and Maddie Silsby for inviting me to be part of this important initiative.

16/09/2025

A few days on the north coast 🤍

09/09/2025

Most leaders think they need more time. What they actually need is more energy.

Time is fixed. Energy is renewable.

Energy is the foundation of capacity. The best part?

When you know how to create it, optimise it and sustain it, you get more out of every hour you already have and achieve more within the same, or even less, time

And the truth is, energy is a subjective metric available to you every single day, if you choose to tune in.

The most elite operators and leaders who sustain success for the long haul, move the needle daily, and still make time for what matters most don’t just manage their time.

They create, optimise, and manage their energy.

Here’s four equally important parts to this energy equation.

1. Create and optimise it

Build it intentionally through movement, nutrition, sleep, recovery, connection and stress manage management.

2. Sustain it

Set a consistent rhythm across the day. Know when you perform and when you recover. Evenly portion and time your meals. Rely on systems and habits, not willpower or gaps in the diary. Be proactive not reactive.

3. Protect it

Know what gives you energy and what drains it. Keep the good, cut or delegate the rest. Book your personal commitments in the diary and protect them like your most important meetings.

4. Recharge it

To win the day you need to win the night. That starts well before your head hits the pillow with regular micro-recovery moments across the day. If you don’t make time for reflection and relaxation, the only chance you get is when you try to fall asleep or at 2am.

The back end of winter is a particularly challenging time for energy — levels are often low, and efficiency dips.

Which of these four do you need to focus on most right now?

04/09/2025

Most leaders think sustainable high performance is about doing more. It is not.

It is about building stronger foundations, executing with consistency, and leading with clarity and energy.

The framework I use, whether with Olympians, special forces operators or executives, rests on three connected pillars:

Wellbeing: sleep, nutrition, movement, recovery, stress management.
Performance: consistency, energy, capacity.
Leadership: decision making, influence, impact.

Here is the missing piece in most corporate and entrepreneurial toolkits: proactive recovery.

In elite sport and the military, recovery is treated with the same importance as training.

It is how they operate at the edge without breaking.

Yet in business it is often ignored, and the result is burnout, breakdown and leaders running on empty.

The truth is simple. You cannot perform at your best if you are not well, and you cannot lead at your best if you are running on empty.

So here is the question to leave you with:

If you are leading a team, scaling a business, or driving performance in any arena, is your foundation rock solid, or is it about to crack under pressure?

28/11/2024

I’d love to hear from you!

With maternity leave just weeks away, I’d like to know: what content of mine do you enjoy the most?

Is it:
My podcast Stay at the Top
Instagram posts or stories
LinkedIn content
My weekly (or most weeks!) emails?

And what topics do you find most valuable?

To be honest and transparent I won’t be “batching” content for my podcast, LinkedIn, or other channels.

While it’s not my natural instinct to step back from consistency, it feels right to return only when there’s genuine capacity.

Right now, I’m embracing a sense of surrender over keeping up appearances.

Your response will help me prioritise where I start when I’m back and refine the content I share.

Please comment below, or if you’d prefer to DM and chat privately - i’d love to hear from you

Thank you!

24/11/2024

The key to habits that stick? Customisation.

Your habits should be tailored to your life, goals, and—most importantly—your starting point, which is often overlooked.

A new year often brings a (wish) list of goals which look something like :
Exercise daily
Cut sugar
Lose 5 kg
Meditate daily
Create a budget and stick to it

But a wish list, doesn’t gurantee making changes that last

This starts by identifying where you are and what your right next step is.

Are you:

An overachiever?
An all-or-nothing type?
A ticking time bomb?

Your next step should be customised to fit where you’re starting from - not somebody elses starting line.

Ready to find out where you sit? Take the 3-minute quiz today!

Comment QUIZ to get started, or click the link in my bio.

Address

Rozelle, NSW

Website

http://www.jessicaspendlove.com/

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