Jess Spendlove

Four Reasons You're Not Losing Weight - Daily Mail

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When it comes to weight loss one factor which often goes under the radar is hormone balance and in particular our stress hormone, Cortisol. This hormone is in control of our fight or flight response and is released when our body is under physical and psychological stress.

I recently spoke with the Daily Mail about 4 possible reasons you might not be losing weight. The article discusses the following areas which might be inhibiting your weight loss attempt:

  • Your cortisol levels are too high
  • You're not getting enough sleep
  • You're depriving yourself
  • You're overtraining

 To read more on this topic click here to gain access to the full article.


How To Eat For Your Age - Talking Lifestyle Interview

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Eating for your age has certainly been a hot topic in the last few weeks. While various macro and micronutrient requirements do change across one's life due to variations in metabolism, muscle mass and hormones, there are definitely recommendations which ring true for any age - such as eating a diet rich in plant-based foods (particularly your vegetables!).

To hear more on how to eat for your age click here to listen to my chat with with Kayley Harris and Nick Bennet from The Daily Drive via Talking Lifestyle radio.

How to Eat Right For Your Age - Huffington Post and Daily Mail

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While the overarching framework on how to eat well will always include plenty of fruit, vegetables, lean proteins, healthy fats and whole grains, specific macro and micronutrient requirements do change across age groups. This is due to a number of factors which change as we age including metabolism, muscle mass and hormone levels. 

Eating a balanced diet as well as exercising regularly plays a big part in how well (or not so well) we age, which includes adjusting our overall energy intake to match energy output as our lifestyles become a little less active and as our metabolism organically decline. 

Click on the two links below If you want to read more about what the key nutritional considerations are during;

  • Childhood and Adolescence
  • 20's and 30's
  • 40's and 50's
  • 60's and over

Huffington Post - How to Eat Right for Your Age

Daily Mail - What to eat in every decade





Better living interview - Are you consuming too much protein?

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Did you know that according to the latest ABS health survey, 99% of Australians meet their protein requirements?

If you want to hear my chat with Ed Phillips on talking lifestyle radio then click on this link here. In the interview we discuss the following:

  • How much protein you actually need - yes it changes depending on age, gender activity level and training history
  • The best sources of protein
  • What you should have post workout - food VS protein shake
  • What happens if you are eating too much protein

Any questions, please feel free to contact me for more information. 



Are cheat days good or bad? Huffington Post Interview


Who doesn't love to treat themselves! The thought of having a whole day to go to town on absolutely anything one's little heart desires is music to many peoples ears! 

In theory, a cheat daysounds great!  An allocated amount of time where you can splurge on whatever and in whichever quantity you want all day, be it doughnuts, pancakes, cake, pizza, burgers or fries (or all of the above).

But is this a reality? Are cheat days and meals helpful, or simply pointless?

If you want to read more about my thoughts on cheat days, what they actually do to your metabolism and how often you can afford to treat yourself, then click on this click for more information  

Better Living Interview - Is it OK to eat the same thing everyday?

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Have you found yourself in a good routine with your eating? You have a favourite breakfast, a lunch which works with your on-the-go routine and a dinner which is just easy?

It is always a good feeling when you have a good routine. In my experience, I find most people function at their best when in a good rythum. But can the same be said when we are talking about your nutrition? Is eating the same thing everyday OK?

While I definietly encourage my clients and athletes to have a routine with their eating and some consistency with their meals and snacks, I still encourage nutritional diversity to ensure all requirements are being met.

I am a big advocate of eating nutritious, delcious and simple meals. Here are some of my key tips to creating diversity in your routine so you can eat something similair each day, without falling into the trap of eating the exact-same-thing-every-single-day. 

1. Use seasonal fruit and vegetables in your meals.

2. Mix up the source of protein in your lunch and dinner.

3. Change the source of healthy fats in your meals. 

4. Alternate the source of good quality carbohydrates in your meals. 

If you want to hear my chat with Deb Knight on Better Living where I discuss my thoughts on 'if eating the same thing everyday is OK' then click on this link


How much exercise is too much? Huffington Post Interview


 Regular physical activity can help reduce your risk of long term health issues. It can also make you feel good, and look pretty great as well. However, too much exercise can actually be detrimental to physical, mental and emotional health. 

The exact amount of times or minutes you should exercise per week depends on factors like your body composition goals, training background, age and overall health status.

To read more about the benefits of exercise, how much exercise you should be doing, the importance of rest days and the signs of excessive exercise  click here.


Why You Crave Salt - Huffington Post Interview

Salt which is also known as Sodium is a mineral that the body requires to function properly, but beware because too much, or too little, can be harmful.

Sodium is involved in a number of functions in the body including;

  • Muscle contraction
  • Blood pressure
  • Water balance

To read more about why we need sodium, what happens if we eat too much or too little salt, why we crave salt in different situations and also how to beat salt cravings then click through to the Huffington post interview.

Better Living Interview - Oats, the breakfast of champions

If I had to compile a list of foods I would classify as 'super'foods' oats would definitely be high on that list!  These very nutritious, delicious and versatile whole grains are easy to prepare, extremely cost effective and are basically a blank nutritional canvas waiting to be turned into a variety of masterpieces.

Some key nutritional facts about oats you should know;

o   They are a source of whole grains which mean they are nutrient rich and packed full of B vitamins, antioxidants, and proteins.

o   They contain slow release carbs which sustain energy release.

o   They are rich in fibre which is important for gut health and helps keep us regular.

o   They also contain a soluble fibre called beta-glucans which act like a sponge binding cholesterol so it can’t be absorbed and instead is removed from the body

o   They are naturally low in sodium

Click here to listen to my interview with Deborah Knight and Chef Daniel where we discuss all things oats. 


Fasted Workouts - Huffington Post Interview

Can fasted workouts help you achieve your fitness goals? Yes.... but it is not for everyone and all styles of training. In some situations fasted training can actually be detrimental to your performance and body composition goals.  

Some of the benefits of fasted workouts include increasing aerobic capacity and increasing fat utilisation (the use of fat as a fuel source). However, there are certain people who benefit more from fasted workouts than others. If your main goal is to gain muscle mass or you are trying to improve your anaerobic capacity (the short, sharp stuff) it would be detrimental.

To read more about the do's and dont's of fasted workouts  click here