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 share:
- 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.”
Episode Resources
📖 PRE-ORDER For the Long Run by Jess Spendlove 👉 https://amzn.to/4t33BPh
Jessica Spendlove Website – www.jessicaspendlove.com
Jessica Spendlove Keynotes – JessicaspendloveKeynotes – Jessica Spendlove
The High-Performance Profile Quiz https://jessicaspendlove.com/quiz/
Jess Spendlove Instagram https://www.instagram.com/jess_spendlove_dietitian/?hl=en
Jess Spendlove LinkedIn https://www.linkedin.com/in/jessica-spendlove-64173bb8/
About Your Host
Jessica Spendlove | Wellbeing Speaker & High Performance Strategist
Jess Spendlove is an international wellbeing and high performance speaker, coach, and advisor. With over 15 years of experience across corporate leadership, elite sport and the military she is known for helping ambitious leaders and teams optimise energy, build resilience, and sustain peak performance.
As one of Australia’s leading performance dietitians and a trusted voice in executive wellbeing, Jess delivers science-backed strategies that empower individuals, teams and organisations to thrive under pressure and achieve long-term success.
Episode Transcript
The following transcript has been automatically generated and not checked for accuracy
Jess Spendlove (00:03.086)
Protein is having a moment right now. But here’s the problem. The food industry also knows this. And because of that, protein is now in everything. We’ve got our protein bars, drinks, chips, cereals, ice cream, water, the list goes on. And somewhere in the chase for hitting our protein targets and eating enough grams, many people have lost sight of something absolutely critical.
not all protein is created equal. Now
Some of the most convenient high protein options on the market are quietly working against you. And I want to make you aware of this because your gut, your immune system and your long-term health are going to suffer. Now I’m not against protein, far from it. Protein, pulsing your protein, distributing it, eating enough is one of my top, if not my absolute top performance nutrition principle.
And the truth is most people are actually under eating it or particularly at breakfast and snacks the way they distribute it and they’re paying for that. They’re paying for that with their energy.
poorer focus, suboptimal body composition. They’re under-muscled and have too much body fat. So yes, protein absolutely matters. I will forever keep banging that drum. But this conversation needs to go further. And it’s something you can probably tell in the tone of my voice that I’m really passionate about.
Jess Spendlove (01:43.714)
because it’s not just about how much protein you’re eating, it’s about the quality of that protein. And with the rise of ultra-processed foods…
Jess Spendlove (01:56.962)
has come some really disturbing health consequences because what we’re seeing is how our body is actually responding to them.
And so today we’re gonna be talking about how you can get the benefits of protein without compromising the thing that makes it all work, your gut.
Jess Spendlove (00:03.094)
Over the past 15 years working across elite sport, corporate leadership, the military and other high performance environments, I’ve seen how nutrition trends have evolved. And right now, this is one of the biggest shifts. More high protein products than ever and more people aware of the importance of protein and hence trying to do the right thing. But at the same time, there are more…
ultra-processed foods being positioned as health foods. And they are packaged well, they are marketed well, and they are designed to look like a performance and a wellbeing choice. When in reality, many of them are just ultra-processed foods with protein added in them. And this differentiation really matters and it’s something for you to be aware of. Because when you start prioritizing convenience over quality, especially with something as foundational as protein,
you don’t just miss out on the upside. You actually start to work against your gut health, your recovery and your long-term health and performance. It can be easy to learn that protein matters and then just reach for the most convenient option. Oh, this food has 10 grams of protein, this has 15, this has 20 and all of a sudden you’re trying to hit your targets by just grabbing the most convenient options. They might be ready-made meals, protein bars, protein shakes,
or any other food that has been protein boosted. Now, to be clear, I’m not against the use of all of these foods, but it is really important to understand that not all of these foods have been created equally. And so by the end of today’s episode, you are going to be walking away super clear on that. You’re gonna be reading labels and you’re going to be really deciphering the products, which are a value add from a protein perspective and a quality perspective.
and you’re going to be mindful of the ones that you should be looking out for and reducing your consumption or potentially removing and replacing them with a much better option. So the issue with all of this is that not all of these protein foods are created equally. And in some cases, what you are really looking out for when you flip over a label is how many ingredients are in the product.
Jess Spendlove (02:22.432)
If there are sentences and sentences of numbers and additives and artificial ingredients, this is where we need to be mindful. Because all of those compounds place additional stress on the gut and in particular your gut lining, which determines what food goes from your gut into your bloodstream and circulates around the body. So yes, there is absolutely a paradox with this. I totally understand why it
puts you in a head spin. You think you’re doing the right thing by your health, only to realize you’re potentially worse off. This is what marketers call the health food halo effect. And it’s something that you need to pay attention to when you’re shopping in the aisles.
Jess Spendlove (03:30.617)
High protein foods have never been more readily available, but these choices are harming our gut health. I wanna talk to you about diet quality, because this matters regardless of when you eat and how you eat. I want you to remember that what you eat, i.e. your diet quality, absolutely matters. And one of the biggest disruptors to diet quality right now is the rise of ultra-processed foods. Now there’s a…
I want to introduce the NOVA classification system. So the NOVA classification system is a way of categorizing the degree of processing with different foods. So there’s four different categories I want to quickly take you through. Group one is unprocessed or minimally processed foods.
So these are natural foods, anything that has had no processing. So we’re talking things like fruit and vegetables and eggs. It might also be foods that have very slightly modified, but they don’t have salt, sugar or fat added to them. So what we’re talking about here are things like frozen vegetables or dried fruits and vegetables or crushed. So that is group one, unprocessed or minimally processed. Group two is processed culinary ingredients.
So these are substances obtained directly from group one or from nature. So things like oils, butter, sugar and salt. And these are often used in cooking and to season food. So they’re not necessarily the food or the meal, but they are used to cook and season food. Group three are our processed foods. Now these are simple products made by adding group two ingredients to group one foods.
So these are things like canned fish or vegetables or fruits in syrup or fresh bread. But the category of greatest concern is group four. That is our ultra processed foods. Now these are products typically characterized by long ingredients lists. They’ve undergone industrial additives, emulsifiers and flavorings and they really don’t resemble a whole food in its original form.
Jess Spendlove (05:49.335)
And this is the group we want to be mindful of. And the tricky thing when it comes to protein is a lot of the protein convenience foods actually sit in this category.
Jess Spendlove (06:09.262)
Now when we look at statistics in the Western world and in particular if we look at Australia, a significant portion, over 40 % of our daily energy intake now comes from ultra-processed foods. And there are even higher intakes in young adults. Then when we look at other Western countries, so for example the United States, the UK, et cetera.
Ultra-processed foods now account for half or more of total daily energy intake.
Jess Spendlove (06:42.658)
And then on top of that, we’re also seeing large scale reviews, which are consistently showing that higher consumptions of these group four ultra processed foods are now associated with increased risks of a wide range of health outcomes, including cardio metabolic disease, mental health conditions, and all cause mortality. Now,
When I talk about ultra processed foods, a lot of people immediately think of the obvious things like the chips, the biscuits, the chocolates, the fried food. Yes, they are group four ultra processed foods, but there are less obvious offenders and they are the protein bars and the ready to drink protein shakes and the protein boosted cereals. These ones are flying under the radar of the health conscious and a lot of high performing people.
because the reality is that them, like you, are very time poor. And so we’re knowing and we’re hearing protein is important. And so as I said before, we’re just kind of grabbing ingredients, not grabbing products, and we’re choosing what we think are the best options for us, but we really need to be mindful because the only way we can really determine that is by truly looking at the food label.
because
When these heavily processed foods become the foundation of your protein intake or they are the solution to how you’re trying to increase your requirements, they displace whole foods. And the displacement of whole foods means that it’s removing other beneficial nutrients. Things like fibre, things like micronutrients, like vitamins and minerals, bioactive compounds and all of those things that I’ve just mentioned, they support your gut health, your metabolic resilience,
Jess Spendlove (08:33.066)
and your long-term wellbeing. And if we keep eating a diet rich in foods packed full of these artificial compounds, these artificial sweeteners, these fillers, we are hurting our gut by feeding it highly processed foods. And the scary thing is, and the thing we really need to be mindful of, is that this can lead to an increased risk of obesity, various types of cancers, and cardiovascular disease.
Jess Spendlove (09:11.458)
The gut is truly a magnificent organ. The way I like to talk about it in my keynotes and my workshops is that it is a manufacturing facility. Now around 70 % of our immune system lives in our gut, which is the home to the gut microbiome. Now the microbiome is made up of trillions of organisms, both beneficial and harmful, that together play a role in your long-term physical and mental wellbeing. Your gut produces
key signaling molecules. These are called neurotransmitters and these influence how you feel and how you function. This includes the majority, like 95 % of the body’s serotonin levels. Serotonin is responsible for regulating your mood and your appetite and your sleep. And also a substantial amount, around 50 % of dopamine. And this is the neurotransmitter linked to motivation and reward, focus and drive.
Jess Spendlove (10:14.306)
And so if you’re tracking your macros and you’re writing down what you’re eating, it can look like you’re eating all of the right foods on paper. You might be hitting your protein, you might have pretty good structure, and you might have consistent meals, which is great. But if your gut isn’t functioning well, if you’re not absorbing what you’re eating, if you’re not processing it, if you’re not utilizing these nutrients in a way that you should, this is going to impact your energy, your recovery, and your focus.
You’re probably going to be feeling flat, potentially bloated, inconsistent, having inconsistent gut issues. And so what this can look like is two different people with very similar intakes, but the outputs can be completely different. And often the differentiator there is the quality of diet and then the role that your gut plays in that.
because you might have heard of the term gut-brain axis. This is really about the two-way communication between the gut and the brain. They are constantly in communication with each other and there are multiple ways that happens. One of them is these signaling molecules that are produced, our serotonin and our dopamine, as well as close to 30 other neurotransmitters that are manufactured in the gut that influence how we feel.
Jess Spendlove (11:35.567)
The other thing to know is that during periods of higher stress, the gut-brain connection shows up through changes in digestion or the onset of gut symptoms that might not otherwise be there.
And so I want you to have a think. When you’re going through a particularly stressful time and that might look like you’re really busy at work or you’ve got a lot of things on your plate or you’ve got something going on behind the scenes in your personal life and then you’re layering that into work. Have a think about that.
have a think about when something like that happens or when you’re not sleeping properly, which can be a sign that you’re a bit more stressed than normal. I know that’s my number one indicator. But if any of that is happening, do you have gut symptoms?
Do you have uncomfortable gut symptoms at different points in time? If that is the case, be a little bit curious and see if that tends to show up when you have more stress going on in your life. Because I would hazard a guess that the answer to that is yes. And so I really want to embed this into your brain and your gut that the gut is not separate from your performance. It is actually central to it.
And one of the most important things for you to understand and protect is the integrity of your gut wall. Now this is known as intestinal permeability. So I want you to have a bit of a, I want you to use your imagination here and think about a gut wall. And I want you to think about a healthy gut wall. And the way that this acts is like a selective barrier.
Jess Spendlove (13:17.078)
And so what that does when it is healthy, when it is tight, when it is operating how it should, it only allows the right nutrients through while keeping unwanted substances like toxins and pathogens out. Because the gut wall essentially determines what goes from the gut into your bloodstream and then around your body. But if that healthy gut wall, that barrier,
has become compromised, the immune system carries a greater load. And this is where we can have low grade inflammation. Because what happens here is unwanted particles can slip through the gut wall into your bloodstream.
And so the way I want you to think about it when I talk about it, and this is how I reference it in my new book for the long run, which is now available for pre-sale. So if you’re interested, the link is in the show notes. But the way I talk about the gut wall is like an analogy of when I go out to the army barracks to work with the special operations command. So as you can imagine, when I go out there, there is a very strict security process to get on base. It requires specific
ID, access approval, a special pass to swipe through, high security. This is how a well-functioning gut wall should work. It is selective with who and what it lets through and it has to meet the right criteria. Whereas if you think about a compromised gut wall, sometimes this is called leaky gut, this is the opposite.
So it’s as if I’m going out to the army barracks and the security system and the boom gate at the barracks has malfunctioned, it is open, and it starts letting anyone through without checks or control. That would be a significant security breach in that situation. And if we think about it with our gut, that is the same thing happening. When the integrity of your gut wall is compromised,
Jess Spendlove (15:22.548)
it is allowing everything through and this is not something that your immune system wants either because it is putting more stress on your immune system. And so how this can show up in your life and maybe have a little bit of a check-in is generally with subtle but important signals. So if you potentially have this going on, how this might show up is that you’re getting sick more often, you have slower recovery, you’re more fatigued, maybe you’ve got some
discomfort, maybe you’ve got some uncomfortable gastrointestinal symptoms, maybe you have lower resilience. It can feel like your energy and your focus just aren’t where they should be.
Jess Spendlove (16:10.006)
And also maybe do a bit of a check on how am I making up my intake? How much of it is whole foods or meals that I’m eating or cooking at home or making the best choices when I’m out? And how much of them are convenient, are packaged, are what would be considered ultra processed foods that are likely low in fiber and have long ingredients lists? Because it can be really common and I feel like at the moment it is even more difficult to decipher this without truly looking at a food label on what actually
is good choice and what isn’t a concerning choice.
Jess Spendlove (16:55.286)
Another way for you to see if this might be something that you’re exposed to is the regularity of you going to the bathroom. So if you go at a regular time, a regular frequency, consistent texture, then that is a sign that you have a well functioning gut. But if the frequency is inconsistent, if you have issues with symptoms or urgency, if the texture is changing, this might
be a sign that you may have some…
Jess Spendlove (17:37.57)
This may be a sign that the integrity of your gut wall isn’t exactly where we want it to be, but the great news is we’re about to discuss exactly what you can do to improve that.
Jess Spendlove (17:51.811)
Before we go into that though, I just wanna call out what damages the gut wall integrity. So the first thing is a diet high in ultra-processed foods that is also low in fiber and low in plant diversity. The second thing which really is a continuation of that is that you’re consuming foods with additives and emulsifiers that are in highly processed foods.
Jess Spendlove (18:23.266)
The other few things are more related to lifestyle. One of them is chronic stress. The other is poor sleep and often those two go hand in hand. And the last one can be inconsistent eating patterns and repeated restriction.
Important to note though that the solution to that is the opposite. when we’re looking at diet in particular, we’re wanting to consume plant diversity, so a large range of our plant-based foods, so that is anything grown in the ground, and in particular foods which are high in fibre, which are many of those plant-based foods. So we’re wanting to increase our prebiotic fibres. We’re wanting to consume foods rich in probiotics,
With the prebiotic fibers, the really great thing about this is they produce things called compounds called short chain fatty acids. some of them, they’ve got really kind of sciencey sounding names, but one is butyrate and the other is propionate and there are some other ones, but they are the main two. And when we consume foods which produce these short chain fatty acids like butyrate and propionate.
They help strengthen the gut wall by repairing the mucus layer and directly reinforcing or rebuilding that gut barrier integrity. So you literally feed your gut wall through what you eat.
Jess Spendlove (19:52.202)
The other thing I mentioned around stress. So stress…
Jess Spendlove (20:00.729)
can cause issues with our gut wall integrity as well. So we’re not just wanting to come at this from a dietary.
lens, although this is what today’s episode is largely about, we want to look at how we can manage our overall stress. Now, this isn’t about avoiding stress or removing stress, but it is about strategies to help you recover and to help you down regulate. And in my new book, For the Long Run, it will be out in late July, but it is now available for pre-order. I dive deep on that as well. One of the main areas that I talk about is stress and recovery, and there’s a multitude of reasons
for that, but this is one of them.
Jess Spendlove (20:49.676)
And so I just want to dive a little bit deeper on the microbiome and the need for eating diversity and just to make sure it’s really clear because I realise I’ve thrown around some technical terms here today, which no doubt many of you are across, but this is a really important concept because I really feel once we understand how something is impacting us, that just adds another layer to motivation around how to make good choices.
And this is not about, know, when I say good choices, what I’m talking about here is good choices for our gut. How we’re making these choices where we can hit our protein requirements, but so we’re also thinking about our plant diversity and our fibre and these prebiotic fibres and we’re thinking about these compounds which are really important for our gut health. And this is where it becomes a little bit more…
complex in how we make decisions to balance all of this because the other thing and I appreciate this What you eat doesn’t need to become another full-time job It’s really about convenience and it’s something I really believe in what something needs to be easy But it needs to deliver what we are after and so just by having some of these principles really crystal clear It can help you balance the best of both worlds and so I’m going to just take you through diversity and then I’m going to talk to you about a
protocol which is a way that you can bring it all together if you stick around.
Jess Spendlove (22:23.628)
And so it’s really important for you to be clear on what is a plant food. Now this is anything that is grown in the ground. So it is fruits, vegetables, nuts and seeds, lentils and legumes, whole grains and herbs and spices. One of the most influential findings in microbiome research was around greater plant diversity and people who had more plant diversity in their diet were shown to have a more diverse gut microbiome.
30 different plant foods.
across the week was seen to consistently outperform those with limited to narrow ranges of 10 or less. So 30 different plant foods became this kind of magical number and it is a great reference point. It’s important for you to have a little bit of a check in and think about, from all of those categories, how do I go? Do I just eat the same foods every single day? And understandably, that can be a bit of a default and you you find what you like and then it just is one less thing.
to think about but when you default to eating like that you really reduce the diversity of those plant foods which from a microbiome perspective is not what we want to do. And so the target of 30 plant foods per week
So it’s per week, not per day. And also what you want to think about there is how you can choose as many options within one food or one meal. I also really want to call out that this is not 30 different vegetables. I feel like that’s what a lot of people hear when they hear that statistic. It is 30 different plants from those six different categories. But the microbiome’s absolute most favourite foods are prebiotic foods.
Jess Spendlove (24:09.75)
which are rich in fibers that feed your gut microbes. The beautiful thing about these is they ferment and they produce those short chain fatty acids that I just mentioned. And some of the foods which are really rich in prebiotic foods are things like onion, garlic, leeks, asparagus, oats, barley, legumes, nuts, seeds, apples, slightly green bananas. If you don’t want to eat them, you can get green banana flower. You can also go with cooked and cooled potatoes, rice,
and pasta.
starchy stuff which is on those three things when you cook them, potatoes, rice and pasta, that is resistant starch that is so good for your gut. You don’t want to wash it, you actually want to cool them so it retains that and then you can either eat them cool or warm them up again but that is so good for your gut health. Then we’ve got our probiotic and our fermented foods. So these are foods which have live cultures in them or that have been
have undergone a fermentation process. These are also really great for your gut health. So this includes yogurts with live cultures, kefir, sauerkraut, kimchi, miso, tempeh, and a really good quality sourdough bread like a rye or a really grainy one. But one practical way that you can really tick all of these boxes is to swap individual items for mixed items. So I’m going to give you a few examples and I list
these out in my book as well for the long run. So one might be you swap out frozen organic blueberries for mixed berries or you might swap out brown rice for a mixed grain rice or rather than just having almonds you might have mixed nuts. So diversity does not need to come with complexity it can just be about having this on your radar and looking for those solutions.
Jess Spendlove (26:14.06)
Now to bring this all together, want to present to you my protein and plant protocol, the Triple P. So I definitely talk about this in my book as well for the long run. But this is really about bringing this all together. Okay, protein is important. Plants are important. It’s not just about what I eat, but it’s also about thinking about the quality and making sure that I’m trying to reduce ultra processed foods. Now I do want to say that doesn’t mean not ever consuming them.
might be unrealistic, but it is about reducing them, choosing the better options. And now this is a framework that I use with all of my clients and I use it and I share it in my keynotes and my workshops, but I call it the protein and plant protocol. So it’s just a bit of a reference check on what women and men need across these three different categories if they really want to get granular and look at the protein, the fiber and the plant foods. So for women, a good
target is 30 grams of protein per meal, 30 grams of fibre per day and 30 different plant foods per week. So I’m going to say that again. 30 grams of protein per meal, 30 grams or more of fibre per day, 30 different plant foods per week.
And then for men, what I recommend is slightly higher numbers. So for protein, 40 to 50 grams of protein per meal, a minimum of 30 grams of fibre per day. But if you can get that up to 40, even better. And same, 30 different plant foods per week. So I’ll say that one more time for men, 40 to 50 grams of protein per meal, 30 grams of fibre per day.
30 different plant foods per week.
Jess Spendlove (28:14.838)
And so moving forward, you can have these numbers, you can have this protocol, but in terms of practically putting this into application, when you’re thinking about your protein foods, you wanna be thinking about your high quality whole foods, things like meat, poultry, seafood, dairy products like Greek yogurt and cottage cheese, eggs, soy-based products, lentils and legumes. These should be the priority.
And then if you’re using protein bars and protein drinks, the best thing you can do is compare them. If you’ve got something that lives on a shelf in a fridge versus shelf stable product, the fridge option is going to be much better. And so particularly when I look at protein drinks, the ones that are in the fridge, like the…
Rockabee drink for example if you can compare that to some shelf stable options there are a lot less stabilizers and emulsifiers in there and so the best option would be to make a fruit smoothie with real fruit and add a really good quality protein powder but if that is not practical and you need something ready to drink going for one of those refrigerated options over a shelf stable option is a much better option. The other thing and I’m going to call it my red
flag checklist for processed protein products. These are the things you want to look out for. So the first thing is a long ingredients list where it’s got additives and emulsifiers and artificial flavorings and things that you just can’t even really understand or have numbers in them. The second thing to look out for is protein content and it being high but there being no fiber. So we really want to have products that blend both and I’m starting to see food products
that are starting to consider that, which is great. But where possible, whole foods that optimize both of those.
Jess Spendlove (30:12.854)
And the last thing is ingredients lists that are long that don’t have many whole foods and that just have a lot of sentences.
Jess Spendlove (30:29.164)
That brings us to the end of today’s episode. I wanted to do a deep dive just to call out that it’s really important that we’re thinking about the quality of what we’re eating, not just the quantity. Protein is really having a moment, as I said at the start, but it’s really about making sure that our choices are coming from whole food options. And when we are using convenient options, which I definitely do, we are comparing them and we are making the best choice. Because what I am concerned about
a lot of people being very protein focused thinking they are doing the best thing for them but
potentially having consequences in the short term or the long term because of the gut, because of this gut wall integrity, this intestinal permeability that I was talking about. What we don’t want is a leaky gut. What we do want is a very tight intestinal wall that only lets the right compounds, which are our nutrients, across.
We want to reduce stress. We want to have strategies in place for that. And we want to be eating foods that help us have a healthy microbiome, which also means a good integrity intestinal wall.
If this episode has resonated, if you want more of information like this, chapter four in my new book for the long run goes deeper on all of this. I go through my all the elements framework, protein pulsing, gut health, intestinal permeability, the microbiome, the protein and plant protocol that I’ve mentioned here. It’s everything that you need to build a nutrition rhythm that works for your life that actually holds up under pressure.
Jess Spendlove (32:17.288)
If you’ve enjoyed today’s episode, please share the episode with a friend or a colleague or a family member. If you haven’t subscribed, make sure you do so you don’t miss out on the latest episode. For those of you who have already ordered my new book for the long run and you’ve messaged me, incredible, I can’t even tell you the feeling that has given me. But if you’re interested in my work, what I share on the podcast is only the tip of the iceberg compared to how deep I dive in my first book for the long run.
It will be out the 29th of July. The pre-sales are available now. And I am working with the marketing team at Wiley at the moment on some additional bonuses. So for anyone who does order the book early, who orders it in pre-sale, there will be some special extras, some webinars, some different things that you’ll have access to, some ask me any things where you can come on and you can ask me anything relating to the book or any questions you’ve got around your nutrition, sleep, stress.
your health and your performance.
Jess Spendlove (33:23.79)
I’m gonna leave it there, that’s the end of today’s episode. But I’ll be back again next week with a guest episode, which is a continuation to this topic. We will be talking more about the microbiome, the immune.
Jess Spendlove (33:44.194)
the immune system and everything else that.
Jess Spendlove (33:50.841)
I’m gonna leave it there and I’ll be back again next week with a guest episode helping you all not only reach the top but sustainably stay there. I’ll see you all then.