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)

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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/

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Want to contact me directly?

Email Jess@JessicaSpendlove.com

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