Stay at the Top

S5E10. Are high protein foods bad for you?

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Episode notes

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.


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)


For the Long Run by Jess Spendlove (pre sale): https://amzn.to/4t33BPh


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