S4E04. 6 Simple Nutrition Upgrades for Sustainable High Performance

Sep 15, 2025

30:15

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In this episode of Stay at the Top, I’m breaking down six simple ways you can upgrade your nutrition without overhauls, restrictions, or complicated protocols.

Nutrition is one of the four behaviours every single person does daily (alongside sleeping, breathing, and thinking). It’s not about what you cut out, it’s about what you add in and how small, consistent upgrades can fuel more energy, sharper focus, better recovery, and long-term health.

These six strategies are practical, evidence-based, and designed to create leverage in your day-to-day life as a high performer.

In this episode, I share:

- Why high performers often overcomplicate nutrition and miss the basics.

- The critical role nutrition plays in energy, focus, recovery, and longevity.

- Six simple upgrades you can implement today

Key Quotes:

“Nutrition isn’t about restriction. It’s about optimisation.”

“If a meal or snack is brown and white, it’s not complete.”

“Recovery isn’t a single shake or meal, it’s a 24/7 process.”

“Sustainable high performance comes from small, consistent upgrades not overhauls.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/