Protein is having a moment.

But so is ultra processed food.

In this episode of Stay at the Top, I unpack a growing issue I am seeing. People are trying to do the right thing by increasing their protein, but in the process, many are relying on convenient, highly processed “high protein” foods that are quietly working against their gut health, recovery and long term performance.

This is not an anti protein conversation. Protein still matters. But this episode goes deeper into something many people are missing.

Quality.

Because not all protein is created equal.

If you are hitting your protein targets but still feeling flat, bloated or inconsistent, this will help you understand why.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here

In this episode, I cover

• Why protein is having a moment and where it is going wrong
• The difference between protein quantity and quality
• How ultra processed “high protein” foods impact gut health
• Why gut health directly influences energy, recovery and performance
• The role of plant diversity and fibre in supporting the microbiome
• The 30 plant foods per week target and how to approach it
• The Protein and Plant Protocol (Triple P)
• How to read labels and choose better protein options
• Practical ways to balance convenience with quality

Key Quotes

“When you prioritise convenience over quality, you start to work against your gut health.”

“Your gut is not separate from your performance. It is central to it.”

“You might be hitting your protein targets on paper, but if your gut is not functioning well, your output will not match your input.”

Timestamps

(01:43) The Missing Piece: Quality

(03:30) Ultra Processed Foods and Diet Quality

(06:09) The Rise of Ultra Processed Diets

(08:30) The Hidden Problem with Protein Convenience Foods

(09:11) The Gut as a Performance Driver

(11:35) Stress, Sleep and the Gut Brain Axis

(13:17) Gut Wall Integrity Explained

(15:22) Signs Your Gut May Be Compromised

(17:51) What Damages Gut Health

(18:23) How to Improve Gut Health

(22:23) The 30 Plant Foods Target

(24:09) Prebiotic and Probiotic Foods

(26:14) The Protein and Plant Protocol (Triple P)

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

Do you ever feel like you’re doing most things right… but something still feels off?

Your energy is inconsistent.

Your focus drops.

You’re showing up, putting in the effort… but it’s not translating the way it should.

This is where most high performers sit.

And it’s not a lack of discipline, motivation or effort.

It’s a systems problem.

In this solo episode, I break down the five habits I’ve seen repeated across 15 years working with elite athletes, special forces, executives and high-performing individuals who don’t just reach the top, but stay there.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here

In this episode, I cover

• Why doing “most things right” is not enough
• The difference between a reactive approach and a daily operating system
• The five core habits that underpin sustainable high performance
• Why foundations will always outperform fads
• The shift from rigid routines to flexible, personalised rhythms
• How to think about energy through “charge up” and “charge down”
• Why recovery is not a reward, but part of the system
• The concept of the Domino Habit and how it shapes your entire day
• How to identify and protect the one behaviour that makes everything else easier

Key Quotes

“Doing most things right is not the same as doing the right things consistently, in a way that actually fits your life.”

“The biggest gap I see in high performers is not effort. It’s running their health reactively, without a system.”

“Work with your biology, not against it. Otherwise everything just costs more.”

Timestamps

(00:10) – The real problem: “I’m doing most things right… but something still feels off”

(01:37) – Why a slight shift, done consistently, drives massive gains

(01:37) – Habit 1: Build an operating system, not a to-do list

(08:41) – Habit 2: Prioritise foundations over fads

(13:28) – Habit 3: Design rhythms, not routines

(17:37)– Habit 4: Know how to charge up and charge down

(23:26) – Habit 5: Know your Domino Habit

( 31:05) – Practical tool: Find and protect your Domino Habit

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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

Longevity is trending.

But most people are still overlooking what actually drives it.

At the same time, GLP-1s and peptides are on the rise. Powerful tools, but often used without the structure or understanding required to make them effective.

In this episode, I’m joined by Dr Sebastian Pedersen to break down what actually works.

We cover the fundamentals of longevity, where GLP-1s fit, and what you need to have in place if you’re thinking about using them.

Because this is not just about weight loss.

It’s about long-term health, performance, and staying at the top

In this episode, Dr Sebastian covers

• The key drivers of longevity and healthspan
• Why VO2 max and strength matter more than most people realise
• What peptides and GLP-1s are and how they work
• Who GLP-1s are actually for and where they are being overused
• The risk of muscle and bone loss with weight-focused approaches
• Why behaviour change still underpins everything
• What an effective exit strategy looks like

Key Quotes

“GLP-1s are a tool. Not the solution.”

“If you are not protecting muscle and bone, you are trading short-term outcomes for long-term problems.”

“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”

Timestamps

(00:00) – Why longevity is misunderstood and the rise of shortcuts

(02:30) – Dr Sebastian’s story and shift to preventative health

(07:30) – The core pillars that actually drive longevity

(10:00) – VO2 max, strength and what the data tells us

(13:00) – What peptides are and why they’re trending

(17:00) – Regulation, safety and the reality in Australia

(19:00) – What GLP-1s are and how they work

(23:00) – Who GLP-1s are for and where they are being overused

(27:00) – The risk to muscle, bone and long-term health

(30:00) – Exit strategies and why most people get this wrong

(33:00) – The ideal conditions if you are going to use GLP-1s

More about Dr Sebastian

Website: www.longev.com.au

Podcast: The Longev Lens Podcast

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

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