Working Hard with Grace Beverley
Aug 10, 2026 · 1 hr 16 min · 14 segments
If you’re feeling mystified by what to eat, this episode is for you. I wanted to sit down and pick Dr Rupy's brain properly on nutrition, because he's one of the only people I've come across who…
Grace BeverleyHostSo I would say for most people, uh, breakfast is the place where I would focus my energy.
And the reason why is because on average, most breakfasts are high in refined carbohydrates, high in sugars.
And the beauty of breakfast is that it kinda sets the tone for the rest of the day, and I really think it anchors, like, your energy and your focus and all the rest of it, and it's just one thing that you have got a lot more control on.
Sort of like, you know, making your bed at the start of the day, and you've got something to look forward to when you get back, and there's order in your day.
And so I would say people need to have more fiber and more protein at breakfast because currently the cheap, convenient options are quite sugary.
You're not satiating your body because you're not getting enough protein at the start of the day.
So you want the availability of those amino acids to rebuild things like your muscles, ensure that you've got enough for your hormonal health and also your bone health and all the rest of it.
So you're gonna negate some of those cravings that a lot of people struggle with m- morning, at least to bad decision-making later on.
So I think if there's one meal, it would be breakfast, and if there's one strategy, it would be removing processed foods as much as possible.
A large proportion of our diet, even more so in kids, is actually made up of processed foods, and we know that, again, they're low protein, low fiber, they're highly sugary, and they're engineered in a way to make you overeat them and to not satiate you as well, hence the low protein and low fiber.
And I wanna come on to talk about, um, ultra-processed foods in a bit, but the, one of the really interesting things that, um, I got from Ultra-Processed People-
Like as in like how, even if it's convenient, even if it's hitting your protein goals, like all of those different things, it's like how can you outperform something that is literally engineered to make you hungrier to eat-
So I would say for most people, uh, breakfast is the place where I would focus my energy.
And the reason why is because on average, most breakfasts are high in refined carbohydrates, high in sugars.
And the beauty of breakfast is that it kinda sets the tone for the rest of the day, and I really think it anchors, like, your energy and your focus and all the rest of it, and it's just one thing that you have got a lot more control on.
Sort of like, you know, making your bed at the start of the day, and you've got something to look forward to when you get back, and there's order in your day.
And so I would say people need to have more fiber and more protein at breakfast because currently the cheap, convenient options are quite sugary.
You're not satiating your body because you're not getting enough protein at the start of the day.
So you want the availability of those amino acids to rebuild things like your muscles, ensure that you've got enough for your hormonal health and also your bone health and all the rest of it.
So you're gonna negate some of those cravings that a lot of people struggle with m- morning, at least to bad decision-making later on.
So I think if there's one meal, it would be breakfast, and if there's one strategy, it would be removing processed foods as much as possible.
A large proportion of our diet, even more so in kids, is actually made up of processed foods, and we know that, again, they're low protein, low fiber, they're highly sugary, and they're engineered in a way to make you overeat them and to not satiate you as well, hence the low protein and low fiber.
And I wanna come on to talk about, um, ultra-processed foods in a bit, but the, one of the really interesting things that, um, I got from Ultra-Processed People-
Like as in like how, even if it's convenient, even if it's hitting your protein goals, like all of those different things, it's like how can you outperform something that is literally engineered to make you hungrier to eat-
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