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

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

04/12/2025

Comment BEAN for the recipe!

Right, let’s get this out the way immediately: this is not a festive recipe. There’s nothing jingly about it. No cinnamon, no forced merriment, no “’tis the season” energy. It’s just good food that happens to land in December because… you eat in December. Congratulations.
Is it Mexican?
Kind of.
Maybe.
Let’s be honest at this point it’s “geographically inspired with vibes.” Call it Mexi-adjacent. Cultural fusion. Whatever makes the comment section stop twitching.
Now, before any of you nutritional detectives start writing paragraphs, yeah — this thing is stacked. Iron, protein, fibre, all the micronutrients you pretend to care about until Friday night rolls around. And yes, I’ve thrown in some vegan cheese… except if you’re in the EU. Because apparently we can’t call things cheese.

So we’re using Vegan Dave™ today. And its cousins:
Melted Kevin
Shredded Lorraine
And the absolute unit himself… Gooey Bartholomew.
Oh, and before someone inevitably points it out yes, I forgot to film the flip.
I flipped it.
It happened.

Just imagine it. Use the theatre of the mind. You’ll cope.
The rest is simple: build it, heat it, let it get all golden and smug-looking, then act like you “just whipped it up” when really you’ve been hovering over it like it’s a newborn.
Right here’s me taking a bite like a normal, respectable human being.
…And here’s me absolutely destroying it because who, in the history of food, has ever “eaten politely” when the thing tastes this good?

03/12/2025

Podcast Creators Get A Wrapped Too! 🥹 Right. Let’s call this what it is: an absolutely outrageous year for the Plant Fuelled Podcast.

The show didn’t “grow”… it blew up like a carnivore after reverting back to fiber

570% bigger audience.
999% new listeners, which is basically Spotify’s way of saying “mate, what did you do this year?”
428% more followers.
525% more listening time because apparently some of you can’t get enough of me telling you to stop acting like protein powder is a personality trait.

Heard in 44 countries.
Top 10 show for almost 200 of you.
Top 5 for 104.
And the #1 show for forty people who clearly need tougher friends because I’m apparently filling that role.

And listen… thank you. Seriously.
Not the performative “thank you so much guys ♥️” influencer rubbish I mean thank you for actually showing up. Listening, sharing, arguing, bingeing episodes like it’s pre-workout for your brain.

You’ve turned this little plant-based, straight-talking project into a show outgrowing 96% of podcasts. That’s insane.
And I’m not pretending it’s because I’m special it’s because you keep coming back for honesty over hype.

So here’s the deal: I’m doubling down next year.
More truth. More clarity. Less BS.
If you’re here for cosy comfort advice, unfollow now.
If you’re here to hear a vegan nutritionist tell you what you need to hear, not what you want to hear, buckle up.

Let’s send it harder next year.

03/12/2025

If your idea of “making a meal” is tossing whatever’s nearby onto a plate and calling it nutrition, that’s not plant based… that’s improvisation with consequences.

And if you want actual structure instead of dietary guesswork, message me for 1 to 1 coaching. I’ll help you build plates that support your goals instead of draining your energy.

Here’s the simple truth.
Plant based eating only feels confusing when your meals look like a beige mood board.

You need a protein anchor: tofu, tempeh, beans, lentils, seitan, edamame.
Something that actually keeps you fuelled instead of blowing away in a light breeze.

You need carbs that do their job: potatoes, rice, pasta, bread, oats.
Not the ones you avoid out of habit.

You need fats that keep your appetite steady: nuts, seeds, tahini, avocado.
Not the occasional crumb of something oily.

And you need plants with colour so your gut knows what’s happening.
If your plate looks monotone, your digestion will too.

Fatigue, cravings, low energy… they’re not vegan problems.
They’re “you didn’t build a proper meal” problems.

A good plate doesn’t need to be perfect.
It just needs balance.
Protein to support you.
Carbs to power you.
Fats to steady you.
Plants to keep everything functioning.

Eat with intention, not guesswork.
Your performance will follow.

02/12/2025

People hear “plant based” and act like I spend my weekends meditating inside a kale garden whispering gratitude into a bowl of lentils.
Relax.
I eat plants because I want energy and a gut that actually shows up to work, not because I’ve taken a vow of nutritional purity.

And if you want help finding that same balance without feeling like you have to choose between health and fun, send me a message about 1 to 1 coaching. I’ll help you build a routine that keeps you fuelled without turning you into a joyless celery disciple.

Now, let’s get this straight.

I eat whole foods because they make me feel good.
But I also live in the real world.
Pizza is in my life.
Burgers, desserts, snacks, nights out, lazy dinners, convenience food all in rotation, all vegan, all staying.
Being plant based doesn’t exile you from society.

The way some people talk, you’d think the second you go vegan you lose your ability to enjoy anything that didn’t grow directly out of the earth.
No.
I eat plants because I function better.
I eat fun food because I’m human.

The people pretending they never touch anything “processed”?
Please.
They crack faster than microwave popcorn.
Nobody is living on quinoa and air unless they’re lying or miserable.

And here’s the big misconception:
Your progress won’t collapse because of one burger.
It collapses because you keep bouncing between sainthood and chaos like it’s your full-time job.

Your health is built on what you do consistently.
Whole foods give you stability, nutrients, fibre, energy, performance.
The fun foods give you flexibility, sanity, and a life you actually enjoy.

Plant based isn’t a monastery.
It’s a foundation.
A strong one.
So when you want fries, you have fries.
When you want cake, you eat cake.
When you want a burger, you order the burger.
No guilt.
No apology.
No dramatic existential crisis about “ruining everything.”

This isn’t virtue signalling.
It’s nutrition.
It’s supposed to support your life, not strip the fun out of it.

Eat well.
Eat enough.
Enjoy your food.
Stop treating pizza like it’s a crime scene.

Plants build you.
Treats don’t break you.
Consistency wins.
Perfection is just performative misery.

01/12/2025

If you’re repeating the idea that humans “don’t need fibre,” it tells me exactly where your information comes from.
Probably some influencer wearing tinted goggles indoors, pacing around his kitchen like a budget wizard, convinced butter is a food group and sunlight is medicine.

These are the same people who treat vegetables like enemy combatants, refuse fruit because it contains fructose, and call their daily steak smoothie a breakthrough in human evolution.
And somehow they’ve become your trusted source for digestion.

Let’s be real.
Anyone downplaying fibre is someone whose gut hasn’t functioned smoothly since the last leap year.
Their routine is not optimal.
It’s sluggish.
Their diet has less variety than airport cutlery and their toilet habits could be used as a plot twist in a horror film.

Fibre isn’t an optional upgrade.
It’s the scaffolding your whole system is built on.
Your gut bacteria use it.
Your cholesterol responds to it.
Your appetite relies on it.
Your blood sugar behaves because of it.
Your long term health depends on it.

Plants provide fibre by default.
That’s one of the reasons people who eat more whole plant foods consistently outlive the crowd trying to “manifest” their way to bowel movements.

The anti-fibre crew blend meat and butter, call it a shake, and act like going to the toilet once a week is a mark of discipline instead of a desperate cry for nutrients.

If you want your gut, energy, and health to function properly, it starts with eating actual food.
Variety.
Plants.
Colour.
Chickpeas, lentils, grains, fruit, leafy greens, beans not rituals, gimmicks, or extreme experiments.

Your body doesn’t want you doing wellness acrobatics.
It wants fibre.
It wants consistency.
It wants meals that came from the ground, not a TikTok trend.

Fibre isn’t optional.
It’s essential.
Your digestion knows it.
Your microbiome knows it.
And deep down, so do you.

30/11/2025

I love when someone confidently announces, “I tried going vegan for one day and thought I was dying.”
One day.
You didn’t nearly die.
You survived a single sunrise without melted cheese on standby and your brain didn’t know how to cope.

Before we go any further, if you want to actually understand how to eat plant based without falling apart after breakfast, send me a message about 1 to 1 nutrition coaching. I’ll help you do it properly instead of repeating horror stories that started with a bowl of lettuce.

Anyway. Back to the drama.

Every family has that one relative who tried being vegan for twenty four hours, felt hungry once, and turned it into a generational cautionary tale.
“He attempted Veganuary and almost passed out.”
What actually happened is he skipped his usual sausage roll and mistook mild hunger for a near death experience.

Then comes the B12 panic.
“I went vegan for a week and my B12 dropped.”
Impossible.
A B12 deficiency takes years to develop.
If your levels were low by day three, that problem started back when you were eating turkey dinosaurs and calling it protein.

These dramatic stories always come from people who didn’t even try eating plants.
They tried eating sadness.
They tried eating ice cubes and hope.
Then they blamed the entire diet because the only vegetable in their house was anxiety.

And we all know the cousin who did Veganuary by living on plain pasta, crisps, oat lattes and stress, then announced veganism destroyed their energy.
Of course it did.
You did a starvation challenge with a trendy name.
That is not a plant based diet. That is you forgetting food groups exist.

Meanwhile, actual plant based eaters are training well, recovering well, and getting health results your GP wishes they could print on a poster.

You didn’t nearly die.
You just forgot calories matter.
You didn’t lose strength.
You just didn’t eat enough protein to keep a hamster alive.
You didn’t tank your nutrients.
You just never had them in the first place.

Veganuary didn’t break you.
Your approach did.
Your planning did.
Your meals did.

Plants are not the danger here.
Your storytelling is

29/11/2025

If you’re vegan and December is creeping up, you already feel the tension in the air.
It’s nearly time for the annual interrogation where your family acts like you’re testifying at the High Court of Plant-Based Crimes.

Before we get into the chaos, if you want actual support, structure, and guidance heading into a month where food gets messy fast, message me about 1 to 1 nutrition coaching. I’ll help you get through December without feeling like you’re winging your diet through sheer panic.

Now, Christmas.

Every year the same thing happens.
Someone who has just stuffed herbs, butter and emotional trauma into a bird decides your food choices are weird.
They’ll stare at your tofu like it’s an alien life form while proudly holding a carcass they blow-dried and basted like a festive arts-and-crafts project.

Then the nutrition questions begin.
Suddenly Aunt Linda, who once told you tomatoes are “too acidic for the soul,” becomes the family’s resident dietitian.
Uncle Mark, who thinks Monster energy is a hydration strategy, starts lecturing you about protein.

And of course there’s always someone ready with:
“I don’t know how you survive without meat.”
Meanwhile their plate looks like a beige mood board and they haven’t seen a green vegetable since the Olympics.

The irony is unreal.
You’re sitting there with legumes, veggies, whole grains and actual nutrients.
They’re working through a plate so heavy it could double as a doorstop.

Here’s the part nobody acknowledges.
Christmas dinner is basically 90 percent plants already.
Potatoes, carrots, sprouts, peas, parsnips, stuffing, cranberry sauce, bread, roasted veg
The only non-vegan thing they cling to is the turkey, and even that’s mostly tradition wrapped in nostalgia.

Nutritionally the comparison isn’t even a competition.
Your plate gives you fibre, micronutrients, stable energy and a clear head.
Theirs gives them a food coma so intense they temporarily forget their own birthday.

So this year, skip the debate.
Eat your plants.
Enjoy your meal.
Smile when someone says “I could never eat like you,” because deep down they know you’ve cracked something they haven’t.

28/11/2025

If you think vegans can’t lose fat, you’re not dealing with a plant problem, you’re dealing with a strategy problem.
A plant-based diet isn’t the barrier. It’s the blueprint.

And before we go any further, if you want proper structure, real support, and a plan tailored to you, DM me about 1 to 1 nutrition coaching. I’ll help you simplify all of this so your food, routine and goals actually line up.

Alright. Let’s clear the fog.

People like to make fat loss sound mysterious, but most of the time it’s just a case of eating meals that genuinely satisfy you rather than grazing all day out of convenience or habit.

And here’s the part everyone forgets.
Plants actually make fat loss easier.
High fibre. High volume. Slower digestion. Better hunger control.
Meals that keep you full long enough to focus, train, and not think about food every eight minutes.

Whole plant foods give you the things fat loss thrives on:
stable energy
consistent appetite
better recovery
and enough nutrients to actually feel good in the process

Tofu, tempeh, legumes, grains, fruit, veg — none of this is restrictive. It’s the foundation that keeps you steady instead of swinging between “under-eating” and “I don’t know what happened today.”

A nourishing plant-based diet doesn’t rely on rulebooks, fear, or cutting out entire food groups.
It relies on meals with protein, fibre, colour, and enough calories to fuel your life without overshooting your goals.

Carbs aren’t the enemy.
Your hormones aren’t the villain.
Veganism isn’t the problem.
What matters is structure, consistency, and meals that actually support your appetite instead of leaving you hungry and reactive.

Fat loss isn’t complicated.
It just feels complicated when the plan changes every two days or the meals never actually hit the spot.

When you get your portions right, when you anchor your days with proper plant-based meals, and when your nutrition matches your routine, fat loss stops feeling like a battle and starts feeling predictable.

The diet isn’t broken.
You just need a strategy that works with your body, not against it.

27/11/2025

I lied.
Relax. I haven’t gone carnivore. I’m not sitting in an ice bath yelling ancestral nonsense. Nobody’s banging drums or chewing raw liver in my kitchen.

I didn’t lie on purpose. The science just moved the goalposts again. Welcome to nutrition, where you can be right at breakfast and outdated before dinner.

Your body isn’t confused. The research just updates itself like an iPhone you never asked to reboot.

Right. Selenium.

I used to tell you Brazil nuts were the reliable solution. One or two a day. Done. Nature’s little mineral bombs. Then the scientists came in and flipped the table.

A study compared Brazil nuts from different regions and the results were chaotic. Some nuts had enough selenium to power you for the week. Others had the nutritional impact of a paperclip. Same nut. Same bag. Completely different reality.

And before anyone suggests I’m secretly funded by Big Brazil Nut, relax. After this I’m about as welcome at their headquarters as someone bringing up seed oils at a family barbecue.

Turns out it all depends on the soil. One tree is living its best life in mineral-rich paradise producing superhero nuts. The tree next to it is growing in soil with the nutrient density of carpet fluff producing useless little duds.

And unless you’re planning to personally test every nut in your kitchen like some unhinged home scientist, you will never know which ones you grabbed.

That doesn’t mean throw them away. It just means stop treating them like precision supplements. They are food grown in dirt, not capsules produced in a lab.

If you want consistent selenium, pull it from multiple places. Whole grains. Beans. Tofu. Sunflower seeds. And yes, Brazil nuts still count. They are just no longer the one-nut miracle you hoped they were.

So no, I didn’t lie. I gave you the truth with the science available at the time. The science changed. So the advice changed. That’s not deception. That’s doing nutrition properly.

Stay flexible. Stay updated. And stop expecting anything grown in soil to behave like it came off a pharmaceutical assembly line.

26/11/2025

Comment OATS! I’ll send you the recipe!

Someone genuinely told me, with full confidence, “I avoid carrots… they’re basically sugar.”
And in that moment, I realised society might actually be beyond saving.

Imagine being scared of a carrot.
A literal orange stick that tastes like mild optimism.
Meanwhile you’re knocking back iced lattes with enough syrup to stun a horse but sure, let’s fear the vegetable.

So yes, we’re making carrot cake oats, because apparently I need to rehabilitate the reputation of a root vegetable in 2025.

We’ve officially hit the stage where people treat carrots like they’re doing a line of powdered danger, while drinking coffees big enough to qualify as dependents.

If “carrot sugar” keeps you up at night, your issue isn’t nutrition it’s critical thinking.
I grated one this morning and honestly felt like I should file paperwork for illegal activity.

The person who said all this?
They also told me they’re hoping to “meet someone generous” to help with rent.
So carrots? Too sugary.
Dating a man called Kyle who trades crypto in his car? Totally fine.

And where are the sugar parents for the rest of us?
Because I’m over here bravely consuming vegetables, and the only thing funding me is B12 and disappointment.

These are the same people who preach “inner healing” on Instagram but would rather uproot their personality than eat a vegetable their mum once hid in shepherd’s pie.

Meanwhile I’m here shredding carrots into breakfast like some rogue chef on community service.
And the way people talk about carrot sugar, you’d think one bite sends you straight to rehab.

If you need something to panic about, try:
your sleep debt,
your stress levels,
or your caffeine consumption that could resurrect the dead.

But carrots?
No.
That’s not a health concern that’s emotional turbulence disguised as nutrition.

Grow up.

25/11/2025

If you’re vegan and still getting whiplash from every New Year fad, let me help you out
the fad isn’t the diet.
The fad is you, panicking every December like food is a new invention.

January rolls in and suddenly the internet turns into a wellness circus
detox kits, reset rituals, metabolism dust, people selling “morning routines” that require you to quit your job and develop a new personality.
And somehow you a rational adult who already eats plants get convinced you need all of it.

Let’s get this straight:
Veganism isn’t a seasonal cleanse.
It’s not Dry January with vegetables.
It’s ethics, health, sustainability not a panic purchase because an influencer chopped a cucumber in soft lighting.

But every January, the fads crawl out of hibernation yelling:
“No carbs!”
“No fats!”
“No fruit!”
“No happiness!”
If your diet reads like a punishment sentence, it’s not a plan it’s a red flag.

Your nutrition swings harder than a Hollywood meltdown big promises, dramatic crashes, zero long-term storyline.

Meanwhile the thing that actually works?
The boring stuff:
Consistency.
Balanced meals.
Protein, fibre, micronutrients, whole plants.
Actual food not powdered trauma disguised as a shake.

A real plant-based diet isn’t restrictive.
It gives you more to work with energy, performance, digestion, stable mood, better recovery.
And yes, there’s room for cake.
There’s always room for cake unless you hate joy.

Fads give you chaos.
Plants give you stability.
Fads hype you for 10 days.
Plants carry you for 365.

New Year doesn’t need a new identity from you it needs you to stop falling for trends that profit off confusion.

Fuel yourself like you actually want to feel good next year
not like someone rehearsing for their annual January breakdown.

You don’t need a fad.
You need food, routine, plants, and the confidence to ignore people who monetise panic.

Plant Fuelled Nutrition

04/12/2025

03/12/2025

03/12/2025

02/12/2025

01/12/2025

30/11/2025

29/11/2025

28/11/2025

27/11/2025

26/11/2025

25/11/2025

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