Today is the podcast we all need to hear - why we have habits, how to break old ones and how to create new ones.

My guest is Dr Gina Cleo, a Dietitian who, just like me, realised after working with many people on the nutrition goals, that what they really needed was advice on creating and breaking habits - so she dd a PhD in the area.

Today we discuss the neuroscience of habits and how you can use the knowledge to improve your life.

Make sure you check out Gina's courses for the general public and health professionals on her website.

Today is the podcast we all need to hear - why we have habits, how to break old ones and how to create new ones.
My guest is<a href="https://www.drginacleo.com/"> Dr Gina Cleo</a>, a Dietitian who, just like me, realised after working with many people on the nutrition goals, that what they really needed was advice on creating and breaking habits - so she dd a PhD in the area.
Today we discuss the neuroscience of habits and how you can use the knowledge to improve your life.
Make sure you check out <a href="https://www.drginacleo.com/habit-change-courses">Gina's courses</a> for the general public and health professionals on her website.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Hardiness with Dr Paul Taylor

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self. 

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.&nbsp;

How to Change Your Behaviour And Get a Better Life Through The Science of Habits, With Dr Gina Cleo

In today's world, it's easy to get caught up in labeling others as narcissists, but most of us are not qualified to diagnose. On today's Mojo Monday, Carly explores a more common phenomenon: friendships that are one-sided, where the other person consistently focuses on themselves and struggles to genuinely take an interest in yours.

Carly delves into Stoic philosophy, drawing from the teachings of Marcus Aurelius and Epictetus, to offer practical advice on how to navigate these types of friendships so they don't drain your energy.

In today's world, it's easy to get caught up in labeling others as narcissists, but most of us are not qualified to diagnose. On today's Mojo Monday, Carly explores a more common phenomenon: friendships that are one-sided, where the other person consistently focuses on themselves and struggles to genuinely take an interest in yours.
Carly delves into Stoic philosophy, drawing from the teachings of Marcus Aurelius and Epictetus, to offer practical advice on how to navigate these types of friendships so they don't drain your energy.

Self-focussed Friends: What's Actually Within Your Control With Carly Taylor

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/456cb9b7-e57e-4daa-aafb-b493005b0c36/transcript

Unlock the secrets of elite performance and sustainable well-being in this deep dive with Jess Spendlove, a renowned high-performance coach with a remarkable background in sports nutrition, elite sport, and military consulting. Jess reveals how top athletes and leaders optimise energy without sacrificing their health, sharing proven frameworks you can implement today. If you're driven, ambitious, and tired of the endless hustle, this episode is your blueprint for thriving at work and in life.

Most people underestimate the power of simple, rhythmic daily habits that harmonize your body’s natural cycles — and ignoring them sabotages your energy, focus, and sleep. Jess breaks down her "five rhythms": what to eat, how to move, manage stress, sleep, and connect authentically — and how aligning these with your circadian clock can elevate your performance effortlessly. You’ll discover why even peak performers—those training every day for Olympic gold or special ops—start with foundational daily rituals, not complex routines. Her insights show that high achievement doesn’t require extremes; what it demands is consistency, purpose, and smart recovery.

Key Takeaways
Key mental models for sustainable performance: the five rhythms—nutrition, movement, stress management, sleep, and connection to purpose and values.
Practical nutrition strategies, including meal timing, the importance of consistent habits, and the myth of a one-size-fits-all diet.
The significance of breakfast and meal rhythm in glucose control, focus, and energy levels.
Recommended supplements for optimal health and performance, including fish oil, creatine, magnesium, and cycling protocols.
How elite performers prioritise recovery through intentional, stimulant-free time, and the difference between recovery and relaxation.
The importance of social connection and aligning daily actions with core values for longevity and happiness.

 

Time Stamps

02:30 - Jess’ journey from elite swimmer to sports nutritionist
11:13 - Insights into elite athlete routines and dedication
12:20 - The five rhythms for sustainable high performance
15:08 - Practical nutrition habits and meal timing strategies
17:23 - The impact of breakfast on glucose and energy
26:40 - Supplements for cognitive and physical health
30:32 - The role of intentional recovery and rest
36:52 - Building connection, purpose, and aligning values
40:33 - Exercise routines for long-term health and strength



Resources

Jess’ Book: For The Long Run

Website: https://jessicaspendlove.com/

LinkedIn: https://www.linkedin.com/in/jessicaspendlove/

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

YouTube:  https://www.youtube.com/@JessicaSpendlove

 

 

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

Unlock the secrets of elite performance and sustainable well-being in this deep dive with Jess Spendlove, a renowned high-performance coach with a remarkable background in sports nutrition, elite sport, and military consulting. Jess reveals how top athletes and leaders optimise energy without sacrificing their health, sharing proven frameworks you can implement today. If you're driven, ambitious, and tired of the endless hustle, this episode is your blueprint for thriving at work and in life.
Most people underestimate the power of simple, rhythmic daily habits that harmonize your body&rsquo;s natural cycles &mdash; and ignoring them sabotages your energy, focus, and sleep. Jess breaks down her "five rhythms": what to eat, how to move, manage stress, sleep, and connect authentically &mdash; and how aligning these with your circadian clock can elevate your performance effortlessly. You&rsquo;ll discover why even peak performers&mdash;those training every day for Olympic gold or special ops&mdash;start with foundational daily rituals, not complex routines. Her insights show that high achievement doesn&rsquo;t require extremes; what it demands is consistency, purpose, and smart recovery.
Key Takeaways
<ul>
<li>Key mental models for sustainable performance: the five rhythms&mdash;nutrition, movement, stress management, sleep, and connection to purpose and values.</li>
<li>Practical nutrition strategies, including meal timing, the importance of consistent habits, and the myth of a one-size-fits-all diet.</li>
<li>The significance of breakfast and meal rhythm in glucose control, focus, and energy levels.</li>
<li>Recommended supplements for optimal health and performance, including fish oil, creatine, magnesium, and cycling protocols.</li>
<li>How elite performers prioritise recovery through intentional, stimulant-free time, and the difference between recovery and relaxation.</li>
<li>The importance of social connection and aligning daily actions with core values for longevity and happiness.</li>
</ul>
&nbsp;
Time Stamps
02:30 - Jess&rsquo; journey from elite swimmer to sports nutritionist 11:13 - Insights into elite athlete routines and dedication 12:20 - The five rhythms for sustainable high performance 15:08 - Practical nutrition habits and meal timing strategies 17:23 - The impact of breakfast on glucose and energy 26:40 - Supplements for cognitive and physical health 30:32 - The role of intentional recovery and rest 36:52 - Building connection, purpose, and aligning values 40:33 - Exercise routines for long-term health and strength 
Resources
Jess&rsquo; Book:&nbsp;<a href="https://jessicaspendlove.com/book/">For The Long Run</a>
Website: <a href="https://jessicaspendlove.com/">https://jessicaspendlove.com/</a>
LinkedIn: <a href="https://www.linkedin.com/in/jessicaspendlove/">https://www.linkedin.com/in/jessicaspendlove/</a>
Instagram: &nbsp;<a href="https://www.instagram.com/jess_spendlove_dietitian">https://www.instagram.com/jess_spendlove_dietitian/</a>&nbsp;
YouTube: &nbsp;<a href="https://www.youtube.com/@JessicaSpendlove">https://www.youtube.com/@JessicaSpendlove</a>
&nbsp;
&nbsp;
Support the Podcast
If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

The Hidden Power of Rhythms: How Small Daily Habits Can Transform Your Performance with Jess Spendlove

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/2de0d6aa-03d3-4db6-bcb0-b4900027acd6/transcript

The biggest thing that is shrinking your brain, and how to combat it: Wisdom Wednesdays

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/54f2237c-b7a7-4caf-b924-b48f015cea03/transcript

How to Change Your Behaviour And Get a Better Life Through The Science of Habits, With Dr Gina Cleo

In 1 playlist(s)

Hardiness with Dr Paul Taylor

Social links

Follow podcast

Recent clips