Written by: Jessica Spendlove, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Fueling champions and business leaders alike, nutrition is the game-changer. I've spent the last decade optimizing the performance of elite athletes—from Olympians to championship NRL and Basketball teams—through advanced nutritional strategies. These principles, pivotal for achieving success on the track, field, or court, are just as transformative for entrepreneurs and founders seeking peak performance in the fast-paced world of business.
Your dietary habits have a profound impact on cognitive abilities, energy levels, decision-making skills, and ultimately, your entrepreneurial success.
1. Energy and stamina for entrepreneurs
For entrepreneurs, starting the day off slow or hitting the infamous 3pm slump can drastically impact productivity. While it's tempting to reach for sugary snacks or caffeine for a quick energy boost, these are short-term solutions that can lead to energy crashes. For sustained alertness and focus, it's essential to consume nutrient-dense meals that include whole grain carbohydrates, high-quality lean proteins, a variety of fruits and vegetables (rich in vitamins, minerals, antioxidants, and polyphenols), and healthy fats. Research, such as a 2019 study, shows that consuming at least 20 grams of protein for breakfast can improve satiety throughout the day, aiding in better blood sugar regulation, which is crucial for maintaining energy and stamina essential for entrepreneurs.
2. Cognitive function in entrepreneurship
The mindset, mood, and cognitive functions of an entrepreneur are crucial to their overall performance. These aspects are significantly influenced by diet. Nutrients such as omega-3 fatty acids (found in oily fish, some nuts, and seeds), B vitamins (available in eggs, dairy products, legumes, leafy greens, and fortified cereals), and antioxidants (abundant in colorful fruits and vegetables) are essential for brain health. They enhance cognitive functions such as concentration, memory, and decision-making, all of which are critical in the high-stakes environments entrepreneurs navigate. Explore my nutritional guide to help you keep your brain sharp here.
3. Mood and mental health for founders
The role of nutrition in cognitive function is also closely tied to the gut-brain axis, the bi-directional communication network that links gut health to mental well-being. A 2022 cross-sectional study found a connection between cognitive function and the composition of the gut microbiome, influenced by dietary choices. A diet rich in a variety of fibre sources (such as whole grains, fruits, vegetables, and legumes) supports a healthy and diverse microbiome. Studies have linked variations in the microbiome to depression and a lower quality of life, highlighting the importance of mood and mental health in effective entrepreneurship, which includes skills like communication, team engagement, conflict resolution, and burnout prevention.
4. Recovery and resilience for high performers through nutrition
Entrepreneurs can benefit from adopting a concept known as 'nutrition periodisation', which involves adjusting dietary intake to match varying demands, whether they be physical training or mental exertion. On days filled with intense workouts or high-pressure meetings, it's crucial to fuel the body with nutrient-dense foods that support cognitive function and provide necessary energy. On lighter days, adjusting intake helps prevent overeating and keeps the body in balance. Proteins play a key role in this, aiding in muscle maintenance, supporting cognitive processes, and ensuring sustained energy levels. A diet rich in antioxidants, vitamins, and minerals strengthens the immune defense, reduces inflammation, and lays a solid foundation for managing stress effectively.
5. Immunity for the entrepreneur
For corporate leaders and founders, supporting immune health is essential, as any illness can significantly impact productivity. A starting point for optimising gut health was found by Stanford researchers, who discovered that a diet high in fermented foods like yogurt, kefir, fermented cottage cheese, and kimchi over ten weeks enhanced microbiome diversity and improved immune responses. Strategic intake of specific nutrients, such as vitamin C, zinc, and vitamin D, can also effectively bolster immune function, especially during periods of high stress and busy schedules that are common for entrepreneurs. You can read more on the power of the microbiome here.
Whether you're striving for athletic excellence or entrepreneurial success, making strategic nutritional choices can significantly elevate your performance, stamina, and well-being, leading to greater achievements in both your professional and personal life.
Are you an entrepreneurial Overachiever, an All-or-Nothing Visionary, or a Ticking Time Bomb in the high-stakes world of business? Take a step towards mastering your high-performance lifestyle by completing the High-Performance Profile Quiz.
Tailored for entrepreneurs like you, this quiz will help you understand how your current habits impact your business success and personal wellbeing. Discover your unique profile today and unlock the right strategies to take to achieve peak performance and sustained success.
Take the three minute High-Performance Profile Quiz now
Jessica Spendlove, Executive Contributor Brainz Magazine
Jess Spendlove is a leading Performance Dietitian, Holistic High-Performance Coach and Speaker acclaimed for guiding thousands of athletes and corporate trailblazers to their peak potential. Her adolescent struggles with under-fuelling catalysed her distinguished career. Jess’s expertise transcends reaching the top; she equips high-achieving individuals to stay there. Her strategies have supported success stories from professional footballers to CEOs, Olympic champions, and the Australian Defence Force's School of Special Operations. Her expertise in optimising performance is second to none. Whether an elite athlete, founder, established entrepreneur or corporate powerhouse, Jess is the guiding force behind achieving excellence.
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