In this episode of The Coach G Show, Coach G is joined again by Zeenat Simjee (RD) — performance dietitian and former Springbok nutritionist — for a deep dive into human performance.

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They unpack the hidden habits that crush energy and focus: inconsistent eating, poor sleep routines, doom-scrolling, and using caffeine to mask fatigue. Zeenat shares practical systems for athletes and professionals: improving sleep quality, managing caffeine timing, building movement into the workday, and using behavior-change principles (habit stacking, tracking, rewards) to make performance sustainable.

00:00 — The Real Problem: No Credible Nutrition Guidance
01:06 — Intro: Nutrition Systems That Boost Performance Under Pressure
03:03 — Schools, Social Media Noise & Making Nutrition Accessible
05:19 — Coach Life Audit: Habits, Routines & The “Operating System”
07:17 — Poor Performance Habits: Irregular Eating, Screens & “Band-Aid” Fixes
09:42 — Recovery Pyramid: Stop Chasing Saunas Before Fixing Sleep & Food
14:08 — How Much Sleep Do You Really Need? Consistency vs Catch-Up
16:21 — Quality Over Quantity: Wearables, Intuition & the Placebo Trap
20:48 — Sleep Inertia, Bedtime Routine & Blue-Light Damage
31:34 — Caffeine for Performance: Doses, Timing, Tolerance & Hidden Sources
45:38 — Corporate = Sport: Burnout Is a Systems Problem (Food, Movement, Meetings)
01:03:11 — Behavior Change Blueprint: Values, Low-Hanging Fruit, Habit Stacking & Tracking

If you want more energy, better focus, and consistency under pressure — this one’s for you.

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