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evolution Fitness & Health

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We empower men and women of all ages to transform their health, specialising in Type 2 Diabetes remission, while guiding clients toward stronger bodies, deeper sleep, balanced nutrition, and lifelong habits that stick.

10/02/2026

Sugar Isn't The Direct Cause Of Diabetes

09/02/2026

Just finished smashing that workout? You know that bit right after when your body's screaming for fuel? Post-workout grub can really kick recovery into gear; science backs it up, especially if you nail it within an hour or two, mainly when you're training hard or on empty.

Your muscles are primed to soak it all up now. Don't sweat perfection, though; daily totals matter most, but grabbing something balanced soon makes a difference.

Go for protein first off, 20-40g to rebuild those fibres you just battered. Chicken, tofu, eggs, shake 👉 whatever floats your boat.

Chuck in some carbs too, like oats or sweet potatoes, to top up glycogen after all that effort.

And if you were dripping sweat, sort electrolytes 👉 sodium, potassium, with coconut water or a bit of salt in your drink.

Fats from avocado or nuts? Handy for hormones overall, but not urgent here. Berries for antioxidants? Nice touch for soreness, evidence is a bit iffy, mind, so don't go mad on supps.

Real gains? They happen while you're recovering, not in the gym. With type 2 diabetes in the mix, stick to low-GI carbs to keep blood sugar steady. Low-GI carbs stabilise blood sugar during recovery meals for type 2 management.

What's your fave post-workout refuel? Spill below! 👇

09/02/2026

Training hard but no results? It might not be your effort.

Your body needs key vitamins to perform & recover properly. Low levels = like driving with the handbrake on. It'll go, but not great.

5 that matter to training:

Vitamin D ☀️

Bones, muscles, and the immune system. UK winter sun? Nah. Official advice: supplement 10μg daily Oct–Mar. Food alone rarely cuts it.

Vitamin C 🍊

Collagen for joints/tendons fights oxidative stress. Helps recovery feel smoother if you've been low. Not magic, but useful.

Vitamin B12 🥚

Red blood cells & energy. Constant fatigue? Check this, esp if you're vegan or have gut issues. Low B12 tanks' endurance.

Vitamin E 🥜

Antioxidants protect cells from oxidative stress. Nuts/seeds keep you covered, no need for mega‑doses.

Vitamin K 🥬

Bone strength w/ vitamin D. Essential for heavy lifts & impact without a fragile skeleton.

You can't out-train a poor diet. Vitamins support adaptation alongside protein, sleep & smart programming.

Get most from food: fish/eggs (D, B12), citrus/veg (C), greens (K), nuts/oils (E). UK? Vitamin D supply in winter. Test if unsure.

Noticed a difference in sorting vitamins? Comment below! 👇

05/02/2026

I’m now offering personal training at Ciento Gym, Barnstaple 💪

If you’ve thought about personal training before but didn’t know where to start….
Well this could be it!

This is for you if you want to:
👉🏻 actually lose weight with a plan you don’t hate

👉🏻 have more energy

👉🏻 Get stronger and move better

👉🏻 Or simply feel more confident and comfortable in your own body again

No generic workout plans. No “just eat less” advice. No standing next to you on a leg press 😂

Instead, we’ll:
✅ Build a programme around your real life (work, family, stress and all)

✅ Focus on changes you can actually stick to without giving up everything you enjoy

✅ Massive increase your energy so daily life feels easier

✅ Build confidence in the gym so you won’t actually need me

This isn’t about smashing yourself into the ground so you cant walk after a session or living on salad.

It’s about understanding your body, your situation, and finally having support that makes sense.

I keep my client numbers small, so availability is limited.

If this sounds like what you’ve been looking for, drop me a Direct Message and we’ll take it from here

You ready?

05/02/2026

Doctors Call It Progressive. Patients Call It Failure

04/02/2026

Got cottage cheese sitting in your fridge and no idea what to do with it beyond the usual toast situation?

It's one of those foods that people either love or completely ignore, but honestly, cottage cheese deserves more credit. High in protein, versatile as anything, and way more interesting than you'd think.

Here are 5 ways to use it that might actually surprise you:

Smoothie booster: Blitz it into your morning smoothie. You get this ridiculously creamy texture plus a solid protein hit without the powder aftertaste.

Pasta sauce: Stir it into your pasta sauces instead of cream. Adds creaminess and sneaks in extra nutrients without changing the flavour much.

Baked goods: Chuck it into muffin or pancake batter. Keeps everything moist and bumps up the protein content. Your bakes stay fluffy for longer, too.

Dips and spreads: Mix it with herbs and spices for a quick dip. Way healthier than the shop-bought stuff and takes about two minutes to make.

Desserts: Combine with fruit and honey for a protein-rich pudding. Sounds weird, tastes brilliant. Feels indulgent but actually isn't.

The beauty of cottage cheese is that it doesn't scream "I'm healthy food" when you use it properly. It just quietly makes everything better whilst giving you that protein boost.

What's your favourite way to eat cottage cheese? Or are you still on the fence about it? 👇

04/02/2026

Your gut does more than digest food. It affects your mood, immunity, energy levels, the lot. And what you eat directly shapes the bacteria living there.

Think of your gut microbiome like a garden. You want the good bacteria to thrive, right? These 5 foods are basically fertilisers for the helpful stuff:

Kefir 👉 It's tangy, it's fermented, and it's absolutely loaded with probiotics. Plus, the fibre and antioxidants give your digestive system a proper boost.

Sauerkraut 👉 Fermented cabbage might not sound glamorous, but it's brilliant for gut health. Packs in the probiotics and fibre whilst helping to calm inflammation.

Asparagus 👉 High in prebiotics (that's food FOR probiotics). It also brings fibre and antioxidants to the party. Your gut bacteria love this stuff.

Papaya 👉 Contains papain, a clever enzyme that helps break down proteins. Makes digestion easier, especially after a heavy meal.

Yoghurt 👉 The classic. Live cultures help balance your gut microbiome, and when you eat them regularly, they can genuinely improve digestion and strengthen your immune system.

Here's the thing, though: you don't need to eat all of these every day. Even adding one or two to your regular rotation makes a difference. Your gut (and honestly, your whole body) will thank you for it.

Which of these do you already eat? And are there any gut-friendly foods we've missed? 👇

03/02/2026

''Worried About Diabetes Complications?''

02/02/2026

Your muscles are screaming after that workout? Here's what actually helps them recover faster 💪

We've all been there, you can barely walk up the stairs the day after leg day. But what you eat makes a massive difference to how quickly you bounce back.

These 5 foods are game-changers:

🐟 Salmon👉 This one's brilliant because you're getting quality protein AND those omega-3s that help calm down the inflammation. Win-win.

🍠 Sweet potatoes 👉 Your muscles need their glycogen stores topped up, and sweet potatoes do exactly that. Plus, the potassium helps with electrolytes (goodbye, cramps).

🥬 Spinach 👉 Loaded with magnesium and antioxidants. It's perfect for helping muscles relax and repair themselves.

🥚 Eggs 👉 Classic for a reason. High-quality protein with leucine, which is basically what your muscles are crying out for to rebuild.

🫐 Berries 👉 These little things are packed with antioxidants that fight off oxidative stress. Less inflammation = quicker recovery.

The thing is, you don't need fancy supplements or expensive protein powders. Just proper, wholesome food that actually works.

What's your go-to recovery meal? Let us know in the comments 👇

29/01/2026

Type 2 Diabetes: Is Butter Worsening Insulin?

28/01/2026

3 simple habits that'll transform your health, and they've got nothing to do with fad diets or extreme fitness regimes.

01 | EAT A BALANCED DIET
Stop overcomplicating nutrition. You don't need to cut out entire food groups or follow some restrictive meal plan. Just eat a proper variety of fruits, vegetables, legumes, nuts, seeds, and whole grains. Real food, not processed rubbish. Mix up your meals, get different colours on your plate, and your body will thank you.

02 | STAY WELL HYDRATED
Eight glasses of water a day. That's it. Your body is 80% water, and every single function depends on it: your digestion, muscle performance, skin, and your immune system. Yet most people walk around chronically dehydrated, wondering why they feel tired all the time. Keep a bottle with you and actually drink from it.

03 | EXERCISE REGULARLY
Aim for 150 minutes a week, or 30 minutes on at least five days. Walking counts. Swimming counts. Home workouts count. It doesn't have to be CrossFit or marathon training. The goal is simple: stay physically active. Find something that fits your life and actually do it consistently.
Here's the thing: we've designed our programs around supporting exactly these habits. Training is just one piece of the puzzle, and the best results come when you get all three working together.
Which of these three do you find hardest to stick to? Let us know below.

27/01/2026

Type 2 Diabetes & Mounjaro

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Barnstaple

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http://evolutionfitnessandhealth.co.uk/, https://linke.ro/evolution

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