Performance People

Professor Tim Spector, co-founder of ZOE, joins Performance People to explain how gut health can influence mood, energy, cravings, focus and long-term health.
In this conversation, Tim explores the gut-brain connection, why brain fog may be linked to what we eat, the problem with ultra-processed foods, the benefits of fermented foods and plant diversity, and why he believes GLP-1 drugs could be one of the most important medical discoveries of his career.
He also explains why calorie counting and willpower alone have failed so many people, and why the future of nutrition may be far more personalised, preventative and performance-focused.
Tim's book, Ferment, now available in paperback at Amazon or wherever you get you books.
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FAQs
Who is Professor Tim Spector?Professor Tim Spector is a scientist, author, doctor and co-founder of ZOE, known for his work on nutrition, gut health, the microbiome and personalised health.
What does Tim Spector say about the gut-brain connection?Tim explains that the gut and brain are closely connected, with the gut sending signals that may affect mood, energy, appetite, focus and mental performance.
Can food affect brain fog and concentration?Yes. Tim discusses how sugar spikes, energy dips and inflammation may contribute to brain fog, fatigue and poor concentration.
What does Tim Spector recommend for gut health?He talks about eating 30 plants a week, adding more colour and variety to your diet, increasing fibre, using herbs and spices, and regularly including fermented foods.
What are fermented foods?Fermented foods include things like kefir, yoghurt, kimchi, sauerkraut and other foods that may help support gut health and reduce inflammation.
What does Tim Spector say about GLP-1 drugs?Tim describes GLP-1 drugs as one of the most important medical discoveries of his professional career, but argues they should be combined with nutrition education and long-term behaviour change.
Why does Tim Spector criticise calorie counting?He argues that calorie counting and restriction have failed many people because they do not address appetite signals, food quality, gut health or the wider food environment.
How is this episode relevant to performance?The episode explores how what we eat can affect focus, energy, mood, decision-making and long-term health, all of which are central to everyday performance.
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00:00 Why GLP-1 Drugs Could Transform Public Health
01:34 Professor Tim Spector on Food, Mood and Performance
02:32 Can Your Gut Change the Way You Think?
06:58 Can Changing Your Microbiome Change Your Personality?
08:05 The Food Experiment That Gave Tim Spector Brain Fog
12:21 How Blood Sugar Spikes Affect Focus and Energy
19:17 Why What You Eat Is Crucial to Mental Performance
21:37 How to Improve Your Diet and Gut Health
24:35 The Benefits of 30 Plants and Fermented Foods
34:48 The Truth About GLP-1s, Weight Loss and Willpower
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The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.
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ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.
We love performance, which is why we’ve launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com
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The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
________________________________
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Hosted on Acast. See acast.com/privacy for more information.

In this episode of Performance People, Georgie Ainslie speaks to sleep scientist Dr Sophie Bostock about the science of better sleep, consistent energy and true recovery.
Sophie explains why the body is not designed to be “always on”, how stress hormones can leave us feeling tired but wired, and why relaxation is a skill that needs to be practised before we get into bed.
The conversation also explores how sleep differs for women, particularly through puberty, pregnancy, perimenopause and menopause, and why fluctuating hormones can act as a stressor on the body.
A key message from Sophie is that recovery does not just happen overnight. The way we live, work, move, eat, think and pause during the day all shapes the quality of our sleep at night.
Performance People is produced in partnership with J.P. Morgan Private Bank.

Check out your sleep score using Sophie's sleep survey here: https://www.thesleepscientist.com/
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Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
____
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
________________________________
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Hosted on Acast. See acast.com/privacy for more information.

FA CEO Mark Bullingham joins Georgie Ainslie on the Performance People podcast for a rare in-depth conversation about running English football, the future of The Football Association, England’s World Cup ambitions, Thomas Tuchel, Sarina Wiegman, the Lionesses, Gareth Southgate’s legacy and the commercial growth of the game.
As Chief Executive of The FA, Bullingham describes the organisation as “eight different businesses in one”. He also reflects on an extraordinary period for English football, with England reaching five senior finals in five years after previously reaching one in 50.
In this episode, Mark explains how The FA selected Thomas Tuchel as England men’s head coach, why culture and connection matter in tournament football, and what Tuchel does behind the scenes to stay close to a wider pool of England players throughout the year.
He also discusses the importance of keeping Sarina Wiegman, calling it his “number one objective”, and explains why he believes she has the attributes to do any job in football while remaining deeply committed to the growth of the women’s game.
The conversation also covers the rise of the Lionesses, the legacy of England’s women’s football success, and why sport must adapt to how younger audiences now consume content.
This is a conversation about leadership under pressure, high performance, legacy, culture, commercial growth and the future of English football.
The Performance People podcast, in partnership with J.P. Morgan Private Bank.
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Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
__
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
________________________________
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Hosted on Acast. See acast.com/privacy for more information.

Felicity 'Fliss' Barnard, CEO of Ascot Racecourse, joins Georgie Ainslie on the Performance People podcast for a rare behind-the-scenes look at Royal Ascot, the business of horse racing, and the pressure of leading one of Britain’s most iconic sporting institutions.
Fliss explains what it really takes to run Royal Ascot, from protecting a 300-year-old brand to managing reputation, revenue, relevance, horse welfare, jockey welfare, international growth and the expectations that come with hosting one of the most famous events in world sport.
She talks about her first Royal Ascot as CEO, the challenge of modernising Ascot without losing what makes it special, and why she believes the future of racing depends on better storytelling, stronger content, international expansion and a deeper connection with casual sports fans.
Fliss also discusses the wider horse racing industry, why racing is often misunderstood, how Royal Ascot compares with other major sporting events, and what racing can learn from football, tennis, Formula 1 and global sports entertainment.
There is also a powerful conversation about leadership in sport, including Fliss’s experience as a female CEO, what she learned from working in football, the importance of preparation under pressure, and why she sees her role simply: “I’m the CEO.”
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Felicity 'Fliss' Barnard FAQs
Who is Fliss Barnard?
Fliss Barnard is the CEO of Ascot Racecourse, responsible for leading one of the most famous racecourses and sporting brands in the world.

What is Fliss Barnard’s role at Ascot Racecourse?
As CEO, Fliss Barnard oversees the business, brand, operations and long-term strategy of Ascot Racecourse, including Royal Ascot.

What does Fliss Barnard say about Royal Ascot?
Fliss describes Royal Ascot as a world-class sporting event built on history, detail and reputation, but also as a brand with huge international growth potential.

How much of Ascot’s revenue comes from Royal Ascot?
In the episode, Fliss says Royal Ascot accounts for around 70% of Ascot’s revenue.

How does Ascot balance tradition and modernisation?
Fliss says the aim is not to reinvent Royal Ascot, but to preserve almost everything that makes it special while using ideas from other sports to grow the brand.

Why does Fliss Barnard think horse racing is misunderstood?
She says many people underestimate the scale, complexity and commercial importance of racing, which she describes as a multi-billion-pound sports entertainment industry.

Does the episode discuss horse and jockey welfare?
Yes. Fliss talks about the importance of horse welfare, jockey welfare, safety, medical support and the physical and psychological demands placed on jockeys.

What does Fliss Barnard say about being a female CEO in sport?
Fliss says she is proud of her position but does not want to be defined only as a female CEO. Her line is simple: “I’m the CEO.”

What is this Performance People episode about?
This episode is about the pressure of running Royal Ascot, the future of horse racing, leadership in sport, protecting a historic brand and modernising without losing tradition.
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The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
_____
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
________________________________
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Hosted on Acast. See acast.com/privacy for more information.

For decades, women have been given health, fitness and nutrition advice based largely on research conducted on men.
This week on Performance People, Georgie speaks to exercise physiologist and nutrition scientist Dr Stacy Sims, the woman behind the phrase: “Women are not small men.”
This is a mythbusting conversation about the gender data gap in health and performance: why women need to lift heavy, why fasted training may not work the way many women think it does, why menstrual cycles should be understood rather than treated as a complication, and how the rise of GLP-1 weight-loss drugs is creating a new set of concerns around strength, body image and long-term health.
Stacy also explains that AI is likely reinforcing outdated male-centred health advice, and how her new project, Collective X, is aiming to close the female data gap through better research, better methodology and better tools for women.

FAQs
Who is Dr Stacy Sims?
Dr Stacy Sims is an exercise physiologist and nutrition scientist known for her work on female physiology, training, nutrition and the phrase “women are not small men.”

What does “women are not small men” mean?
It means women’s bodies should not be treated as smaller versions of men’s bodies. Female physiology has distinct hormonal, metabolic, cardiovascular and muscular differences.

Why is male data a problem in health and fitness research?
Much of the research behind training, nutrition and health advice has historically been conducted on men and then generalised to women, which can lead to advice that does not properly reflect female physiology.

Should women train the same way as men?
Dr Stacy Sims argues that women should not simply follow scaled-down male training plans. Training should account for female physiology, including differences in muscle fibre type, recovery, hormones and life stage.

Should women lift heavy weights?
Yes. Dr Sims explains that heavy lifting is important for strength, power, muscle, bone health and long-term performance.

Is fasted training good for women?
Dr Sims argues that fasted training can be counterproductive for many women because of its effects on cortisol, appetite hormones, energy availability, lean mass and recovery.

Do women need more protein?
Protein needs should be considered in relation to body weight, activity level and goals. Dr Sims stresses that many active women under-eat protein and that protein supports muscle, satiety and body composition.

Should women change their training around their menstrual cycle?
Dr Sims says women do not need to completely change training every week based on generic cycle rules. Instead, they should track their own patterns and adjust based on how they respond individually.

Are wearables accurate for women?
Dr Sims argues that many wearables are still built on male-centred algorithms and can misread normal female physiological changes, especially around ovulation, heart rate variability, temperature and recovery.

Why might AI make women’s health advice worse?
Because AI tools often learn from existing published information, Dr Sims warns they may repeat older male-centred data and outdated health advice unless female-specific evidence is built into the system.

What does Dr Stacy Sims say about GLP-1 weight-loss drugs?
She says GLP-1 drugs can be powerful and useful when prescribed appropriately, but she is concerned about microdosing for vanity weight loss, body image effects and the loss of lean mass without proper lifestyle support.
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The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Connect with Performance People
Hit subscribe today for the latest.
🎧 Spotify/Apple Music
http://www.performancepeoplepodcast.com/
https://www.instagram.com/performance.people/
________________________________
The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.
This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.
© Gameface Limited 2026. All rights reserved.
Hosted on Acast. See acast.com/privacy for more information.