http://www.plantfuelled.co.uk/, https://open.spotify.com/show/0e8b8K8stp7S5KmJWxFInm?si=5047fce5e07d4039, https://podcas

Plant Fuelled Nutrition, Leigh-on-Sea (2025)

13/11/2025

If you think being vegan kills your performance in the bedroom, mate, the only thing struggling for lift-off is your circulatory system.

It’s not tofu stealing your masculinity it’s your arteries clogging up from years of eating like cholesterol is a personality trait. Erections are hydraulics: blood flow in, blood flow out. Simple. Plants improve that system. Meat-heavy diets jam it up like a dodgy drain.

Stop blaming testosterone, age, or soy. Your arteries are stiffer than your attitude to broccoli, and your Saturday nights are over quicker than your excuses. That’s not hormones. That’s poor circulation.

Truth hurts: erections are literally the test drive for your vascular health. If you can’t keep one, it’s not tofu to blame it’s the fact your arteries are waving the white flag while you’re still shouting about “man food.”

The fix? Fibre. Leafy greens. Beets. A plant-based diet with actual variety. Lift weights. Do some cardio. Eat like you care about blood flow, not just macros. It’s boring, it’s proven, and it works.

Skip it and you’re not struggling with “performance anxiety.” You’re just struggling with performance. Period.

Plants don’t make you soft. They keep you hard and alive.

Ready to level up your nutrition! DM me or book in for a 1:1 discovery call to see how we can help achieve your goals! ✅

12/11/2025

If you still think vegans live off Oreos and chips, you’ve confused a lifestyle with a late-night crisis.
That’s not a “plant-based diet,” that’s a “can’t-be-arsed” moment with branding.

You’ll say, “Veganism isn’t healthy,” while your breakfast could lubricate an engine.
It’s wild, people think a whole dietary pattern is defined by fries and biscuits.
That’s like judging athletes by the guy who owns dumbbells and uses them as furniture.

Yeah, Oreos are vegan. So are chips. So’s sugar.
Congratulations, you’ve discovered the vegan junk drawer.
But that’s not the point.
Veganism isn’t a snack list; it’s a system.
It can be elite or tragic depends entirely on what you put on your fork.

Whole-food, plant-based eating is the blueprint
Tofu, tempeh, beans, lentils, grains, greens, fruit, nuts real fuel, not fryer fumes.
Food that performs. Food that keeps your arteries open and your energy higher than your excuses.

And yeah, there’s room for the fun stuff you’re not auditioning for sainthood.
But balance doesn’t mean deep-frying your personality.

You’ll see a vegan eating one biscuit and act like you’ve solved nutrition:
“See! Not healthy!”
Meanwhile, your lunch is a cholesterol crime scene and your arteries are filing for early retirement.

It’s not veganism that’s unhealthy it’s misunderstanding.
The research isn’t opinion, it’s decades of data showing plant-based diets reduce disease risk across the board.
But sure, keep pretending a french fry invalidates half a million studies.

This isn’t religion. It’s nutrition.
The difference between fries and fibre is you.
Veganism isn’t what’s written on the packet , it’s what ends up on the plate.

So next time you say, “Veganism isn’t healthy,”
remember, a clown can eat a salad.
That doesn’t make the circus plant-based.

11/11/2025

COMMENT IRON BELOW

If you’ve ever told someone you’re plant-based and immediately heard, “But what about iron?” congrats, you’ve just met the Nutrient Police.
Population: everyone who once skimmed a health blog in 2009.

But here’s the part they accidentally got right iron does matter.
Not because Karen from the gym said so, but because it’s literally how oxygen gets around your body.
Low iron = low oxygen.
Low oxygen = workouts feel like you’re training underwater and your brain’s running on dial-up.

And no, getting “a blood test” isn’t the win you think it is.
If you don’t know your ferritin, haemoglobin, or transferrin saturation, you’re basically reading your results like it’s IKEA instructions.

The myth that plant-based iron is useless?
Absolute nonsense.
It’s just non-heme instead of heme different packaging, same job.
You can absorb plenty if you’re not sabotaging yourself.
Pair it with vitamin C think citrus, berries, peppers.
Avoid coffee, tea, and calcium around your iron meals, unless you enjoy nutritionally cancelling yourself before lunch.

And ladies your hormones aren’t making this easier.
Periods, perimenopause, pregnancy, heavy training it’s an iron rollercoaster with no seatbelts.

That’s why I built the Iron eBook.
Not a detox, not a lecture just straight answers.
It breaks down what your bloods actually mean, how to supplement properly, how to eat for absorption, and why your low energy might not be a personality trait.
Plus, 35 iron-packed recipes that don’t taste like despair.

So if you’re tired, foggy, or blaming motivation when it’s really micronutrient malpractice fix it.
Link’s in the bio.
Go sort your ferritin out before your ambition collapses again.

10/11/2025

If you’re plant-based and perimenopause has turned your energy, patience, and will to live into a distant memory

it’s not the tofu’s fault.
It’s your hormones running a triathlon while your nutrition’s still asleep.

Let’s kill the myth early you don’t fix fluctuating oestrogen with a steak.
That’s not “bioavailable,” that’s delusional.
You fix it with protein, calories, micronutrients, and food that actually exists outside a juice bar.

Your body’s not broken — it’s just recalibrating.
Oestrogen dips, muscle starts disappearing like your motivation for small talk, recovery slows, and your metabolism starts buffering like bad Wi-Fi.
That’s not karma that’s biology.

The answer isn’t meat.
It’s more food.
More plants. More protein. More lifting things that aren’t emotional baggage.

Tofu. Tempeh. Edamame. Lentils. Soy. Greens.
Not fairy dust in a jar labelled “hormone support.”
Because you don’t need another influencer with a ring light you need iron, calcium, magnesium, and meals with backbone.

You’re not “losing your spark.”
You’re just fuelling like someone still scared of carbs.
You can’t build muscle, manage hormones, or stay sane on half a salad and a green powder with identity issues.

Stop blaming plants for your symptoms when your portion sizes look like punishment.
You don’t need to “eat animal products again” you need to eat enough of anything.

Menopause isn’t the end, it’s the wake-up call that your starvation era was never sustainable.

Feed yourself. Lift weights. Eat soy with pride.
And watch what happens when you stop under-eating and start fuelling like a woman with main character energy instead of macro anxiety.

09/11/2025

If you’re plant-based and still dragging yourself out of bed like you’ve been tranquilised, stop blaming “burnout” or the alignment of your chakras. It’s vitamin D, mate. You’ve been living indoors so long you could qualify as cave art.

Vitamin D isn’t optional. It’s not a “nice to have,” it’s the difference between running and rusting. Hormones, recovery, bones, immunity, testosterone all tank without it. Low D doesn’t make you spiritual, it makes you fragile. Your muscles turn to mush, your brain fogs, and suddenly your nan can out-sprint you with a shopping trolley.

And no leaning against your window like a moody Victorian poet doesn’t count as “sun exposure.” Neither does your oat flat white. You’d need to eat a kilo of UV-zapped mushrooms just to scrape by. Spoiler: you won’t.

Here’s the grown-up truth: if you’re north of Madrid, live under fluorescent lights, or basically forget the sun exists you need help. Fortified plant milks. A £5 supplement. Done. Not powdered elk liver, not moon water, not “sun-charged crystals.”

Even Aussies are low and they live under a sky that wants them dead. So what chance do you think you’ve got sitting in the UK drizzle, looking like Edward Cullen’s sad cousin?

And for the ex-vegans crying they felt “weak”? That wasn’t plants. That was you being too stubborn to swallow a supplement. Don’t blame tofu for your bones screaming for mercy.

Vegan or not, this is the rule: sort your vitamin D, or enjoy feeling like a fragile, half-charged battery with the testosterone levels of a damp sponge.

08/11/2025

If you still think fish are the king of omega-3, you’re basically living on a nutrition myth older than your dad’s gym playlist.
You’re not “getting it from the source” you’re eating the thing that ate the source.
Fish don’t make omega-3. They just mug algae for it and sell you the stolen goods.

You’re not a health guru you’re just mainlining mercury with a side of marketing.
That “heart-healthy” salmon? Comes with complimentary microplastics and a faint taste of regret.

Let’s get this straight.
Plants make omega-3.
Fish just happen to swim past it first.
Flax, chia, h**p, walnuts they’re the real foundation.
But if your diet’s beige, your stress is biblical, and your genes are as average as your sleep, your conversion rate from ALA to DHA is moving slower than a CrossFitter counting reps.

DHA builds your brain.
EPA chills your inflammation.
Skip them, and it’s brain fog, low mood, and joints that sound like bubble wrap in a blender.

And don’t even start with the “I take fish oil” flex.
Your capsule smells like low tide and it’s probably rancid 7 out of 10 are.
You’re not biohacking, you’re embalming.

Algae oil is where the real omega-3 lives.
Seaweed, microalgae, phytoplankton, the OG source.
Same EPA and DHA. None of the toxins, none of the fish burps, none of the moral gymnastics.

Fish get their omega-3 from plants.
So can you.
You don’t need to eat Nemo for nutrition.
You just need to read something written this century.

Stop treating sushi like a supplement.
Stop calling salmon a superfood.
You’re not “traditional.” You’re just outdated with good lighting.

You want omega-3?
Go to the source, not the middleman with fins.
You can’t hashtag Save the Ocean with fish breath.

Looking for 1:1 nutrition guidance, let’s chat! Send me a DM and let’s talk

07/11/2025

If you’re plant-based and dragging yourself through the afternoon like a Windows update, let’s talk.
Because the minute you yawn, someone’s ready to diagnose you:
“It’s because you don’t eat meat.”
No, Sharon, it’s because I’ve eaten dust, ambition, and one sad smoothie since breakfast.

You’re not tired because of tofu.
You’re tired because your daily meal plan looks like it was written by a squirrel.
One oat latte, two rice cakes, a multivitamin, and vibes that’s not nutrition, that’s a cry for help.

Your body’s not punishing you for being vegan.
It’s begging for calories while you convince yourself hunger’s just “mental toughness.”
That’s not discipline. That’s delusion.

You’re not low-energy; you’re underfed.
You’ve replaced food with caffeine and wonder why your brain sounds like dial-up internet.
That’s not fatigue that’s starvation with a podcast habit.

Carbs are fuel.
Fats are balance.
Protein’s the glue that keeps your muscles from waving goodbye.
But you’ve turned lunch into a science experiment in minimalism.

You’re not lazy, you’re malnourished.
You’re not foggy, you’re under-caloried.
You don’t need motivation you need metabolism that isn’t filing for bankruptcy.

Here’s your fix: eat.
Not rabbit food, not micro-meals, not “gut health lattes.”
Actual portions. Actual fuel.
Tofu, tempeh, seitan, grains, beans, colour, meals, not metaphors.

Because you can’t run a performance body on snack-sized ambition.
Eat like you train. Eat like you think. Eat like you want to survive past 3pm.

Plants didn’t make you tired, your portion control did.
So stop tracking steps and start tracking meals.
You don’t need a new diet.
You just need dinner.

If you’re still stuck on your nutrition, let’s chat 1:1 about your goals! DM me for a free consultation ✅

06/11/2025

Plant-based is expensive.”

No, Sharon. Botox is expensive. Your weekly Deliveroo habit is expensive. £100 on “Moon Dust Recovery Blend” from TikTok? Expensive. Lentils? They’re 60p and outlast your last three relationships combined.

Stop pretending this is about money. It’s not. It’s about the fact you’re scared of beans. You act like tofu’s a black-market drug and chickpeas are going to sneak in and steal your masculinity. Meanwhile, your fridge is stuffed with steak, bacon, and cheese that rot faster than your gym motivation and pack the nutritional profile of a wet flip-flop.

Meat only looks cheap because it’s subsidised harder than a failing airline. Strip the handouts and your bargain chicken breast suddenly costs more than therapy.

And don’t come waving Beyond Burgers like they’re Exhibit A. Those are optional. You don’t need “faux meat” to survive. You need beans, grains, tofu, veg. Boring, basic, bulletproof. If you can cook them without burning them into a crime scene, you’re golden.

The truth? Plant-based only feels expensive if you shop like an influencer cosplaying wellness with £12 smoothies and acai bowls Actual adults live on oats, lentils, potatoes, beans, and frozen veg dirt cheap, all fuel.

This isn’t a money issue. It’s a cooking issue. You’re not broke. You’re unskilled. The only thing you can’t afford is another excuse.

So stop crying “budget” when the real problem is flavour-phobia, change-phobia, and a codependent relationship with sausages.

Plants aren’t pricey. Your excuses are.

05/11/2025

If you still think vegans can’t get enough B12, congratulations you’ve confused scrolling with studying.

Let’s make this simple: B12 doesn’t come from cows. It comes from bacteria.
Microbes in soil and water.
Animals just ate it first congratulations, you’ve been getting your supplements second-hand.

The cow isn’t your nutrition expert. It’s just the middleman with hooves.
You don’t need meat for B12; you need a tablet and a tiny bit of common sense.

We supplement because we stopped drinking from puddles, not because we’re deficient.
That’s called hygiene, not a health crisis.

And here’s the plot twist nobody Googles far enough to find
Most B12 deficiencies? Happen in meat eaters.
So if you’re out here shouting “see, veganism isn’t natural,”
just remember neither are smartphones, Botox, or half your dinner ingredients but you’re still thriving, Karen.

Cows don’t make B12. They rent it.
The real workers are bacteria in their gut fermenting cobalt into B12.
If the cow’s feed doesn’t have enough cobalt, the farmer literally gives them B12 injections.
So when someone brags about getting B12 from steak,
what they’re really saying is, “I get my supplements pre-chewed by livestock.”

That’s not primal that’s outsourcing.

B12’s job? Powering your brain, nerves, and red blood cells.
And the fix? One supplement a week. Costs less than your morning flat white.

So no, vegans aren’t deficient by default we just skip the cow and go straight to the source.
You don’t get B12 from beef, you get it from bacteria.
The cow’s just the delivery driver with branding.

We stopped drinking from puddles.
We didn’t stop using brains.

If you’ve tried everything except something that actually works, DM me for 1:1 nutrition coaching.✅

04/11/2025

Comment SCRAMBLE for the recipe 🥹

How long have those chickpeas been sitting in your cupboard since the first lockdown?
Be honest. They’ve survived three governments, two breakups, and at least one failed gym phase.
They’re not shelf-stable anymore; they’re relics.

You keep opening the cupboard, staring at them like they’re decorative beans from a farmhouse Airbnb.
They’re not props, mate. They’re food.

What are you waiting for, a zombie apocalypse powered by hummus?
Let’s cook them before David Attenborough narrates their extinction.

Here’s the truth you don’t need another supplement, you just need to eat the food you panic-bought in 2020.
Chickpeas. Lentils. Actual plants.
You’re sitting on a nutrient jackpot protein, iron, calcium, fibre but you’re too busy pretending your morning coffee’s a personality trait.

And yeah, there’s bread involved. Calm your wellness trauma.
We’re not talking white sliced sadness,we’re talking rye, sourdough, maybe an ancient grain if you’re feeling spiritual.
If bread scares you, use sweet potato or air. Whatever keeps your digestion and delusion in balance.

This isn’t fine dining ,it’s functioning adulthood.
Tofu, chickpeas, hummus, maybe some nutritional yeast if you’re feeling edgy.
Yes, it’s a vegan cliché. And yes, it still slaps.

You’ve got cupboards full of nutrients and still think being “too busy to eat” makes you productive.
It doesn’t. It just makes you underfuelled and overdramatic.

So open the tin.
Toast the bread.
Feed yourself something that doesn’t come in a protein bar wrapper.

Because nothing says “I’ve got my life together” like finally eating the chickpeas you’ve been ageing like fine wine since the pandemic.

Eat the plants before they qualify for a pension.

03/11/2025

If your fridge looks like a Tesco shelf after a zombie apocalypse rows of plastic tubs with rice, broccoli, and tofu clones you don’t have “meal prep discipline,” you’ve just given up on taste.

Stop romanticising this beige misery. Nobody wins medals for eating food that looks like printer paper. You’re not Rocky Balboa you’re a bored adult cosplaying hardship while your gut bacteria file HR complaints from lack of diversity.

Here’s the truth: consistency doesn’t mean choking down identical meals every day. It means fuelling properly with plants that actually give you energy, not sadness. Lentils, beans, oats, tofu, tempeh, grains, nuts, seeds. Rotate them. Season them. Pretend you know what paprika is.

Meal prep isn’t a personality trait. It’s logistics. It should save you time and stress, not make Wednesday feel like Groundhog Day with less flavour. If your week falls apart after 72 hours, that’s not willpower that’s bad planning.

The fix? Cook basics in bulk, keep variety on tap, and stop trying to impress Instagram with matching containers. Nobody cares that you own six identical boxes especially not your immune system, your recovery, or your energy levels.

I’m a vegan nutritionist. Food should fuel you, not bore you into submission. If your prep tastes like regret, you’re doing it wrong.

02/11/2025

If your gut’s puffier than a protein-inflated ego on Instagram you’ve got work to do.

Want clarity, structure, and results without the BS? DM me about 1:1 nutrition coaching.✅

You’re plant-based. You eat “clean.” But you’re still bloated, gassy, tired, and running on oat milk and optimism by 3PM.

Let me be clear:
That’s not your hormones.
That’s not your cortisol.
That’s not “just how your body is.”

That’s a microbiome that’s been neglected harder than your unread Kindle library.

Because here’s the bit no one tells you:
Going vegan isn’t enough.
Your gut doesn’t give a toss if you’re dairy-free when you’re living off tofu and hummus on repeat like it’s a religion.

You want less bloating, more energy, better digestion, clearer skin, and actual performance?
You need to eat like a grown-up who understands fibre.
And I’m not talking about slapping flax in your smoothie and calling it gut health.

I’m talking:
💥 30+ different whole plant foods a week
💥 Colour, variety, and fermented realness (tempeh > TikTok powders)
💥 More legumes, more seeds, more plant roughage fewer beige blocks of processed vegan crap

Your gut is a microbial jungle.
If you feed it like a monoculture you’ll feel like one: tired, puffy, cranky, and wondering why your farts could clear a yoga studio.

The fix is boring but brilliant: more plant diversity.
Think: more lentils, less laziness.
More colour, less cauliflower pretending to be pizza.

Because your gut bugs influence everything mood, energy, cravings, inflammation, immunity, and how you absorb nutrients.

So if you’ve been bloated since Veganuary, here’s your wake-up call:
Fix your gut. Fuel the right bacteria.
And stop pretending your body’s broken when your diet’s just basic.

Plant Fuelled Nutrition

13/11/2025

12/11/2025

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