Stay at the Top S4E04. 6 Simple Nutrition Upgrades for Sustainable High Performance
Sep 15, 2025
Explore six simple nutrition upgrades that can enhance your daily performance without drastic changes. Learn how to pulse protein for muscle preservation and why colorful fruits and veggies are key for recovery and gut health. Discover the importance of hydration and smart snacking to sustain energy. Jess emphasizes the value of aligning meal timing with your body's rhythm, making small choices that create big impact. It's all about optimization for sustainable high performance!
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Small Daily Nutrition Moves Compound
- Nutrition is a daily lever that amplifies energy, focus, recovery and longevity when optimised rather than restricted.
- Small, consistent upgrades compound over time and outperform dramatic short-term overhauls.
Pulse Protein Across The Day
- Prioritize and pulse protein evenly across meals and snacks to support muscle, recovery, and satiety.
- Aim for ~20–40g protein per meal or ~0.3g/kg per eating occasion to stabilise energy and preserve muscle with age.
Add Colour To Every Meal
- Add colourful fruits and vegetables to every meal so you get diverse micronutrients and phytochemicals.
- If a meal or snack is brown and white, add at least one colour to improve inflammation control and gut diversity.