Let’s Talk About Under-Fueling I want to share something I talk about a lot with women who are lifting consistently, especially in this community. Many of the women I work with are doing a lot right. They’re showing up. They’re training. They care about their health. And still, training feels harder than expected. What I’ve noticed over time is that this usually comes back to fuel. Eating enough can feel surprisingly unclear, especially when you’re plant-based and used to being mindful around food. It’s easy to fall into patterns where meals are light, inconsistent, or built more around being “safe” than being supportive. When someone tells me they feel tired, sore for days, or stuck with their strength, one of the first things I ask about is how regularly they’re eating. Strength training asks something of your body. It’s a good stress, but it still requires resources. Food is part of how your body recovers, adapts, and gets stronger. One thing I often suggest is focusing less on getting meals “right” and more on getting them regular. That can look like: - Eating meals at fairly consistent times - Making sure each meal feels grounding and satisfying - Including protein and carbs without overthinking the details When fuel becomes steadier, a lot of things start to settle. Energy evens out. Recovery improves. Training feels more doable. There’s no perfect way to do this, and it doesn’t need to happen all at once. Small shifts add up. If training has felt heavier than usual lately, this might be a gentle place to check in — not with judgment, just with curiosity.

Protein is one of the most overcomplicated topics in fitness — especially in the plant-based space. So let’s slow it down and make it make sense. At its most basic level, protein is a building material.Your body uses protein to: - Repair muscle after training - Support recovery - Maintain lean mass - Adapt and get stronger over time Protein itself is made up of amino acids — think of them as the smaller building blocks your body actually uses. Some amino acids your body can make on its own.Others are essential amino acids, meaning you need to get them from food. This is where plant-based protein often gets misunderstood. Plant foods do contain essential amino acids — just in different proportions. That’s why you’ll often hear about “combining foods.” Here’s the part that gets missed 👇You do not need to perfectly combine foods in the same meal. Your body keeps a circulating pool of amino acids throughout the day. As long as you’re eating a variety of plant foods across meals, those amino acids add up. This means: - You don’t need perfect food pairings - You don’t need to stress over “incomplete” proteins - You don’t need to eat differently at every meal Consistency over time matters far more than precision in one sitting. When it comes to macro numbers, plant-based protein sources vary — and that’s okay. Foods like: - Tofu, tempeh, and edamame - Lentils, beans, and chickpeas - Soy milk and plant-based protein powders All contribute meaningful protein and essential amino acids. You’re not relying on one food to “do it all” — you’re building intake across the day. For women who lift, the practical goal is simple: ✔️ include a protein source most meals ✔️ eat enough to support training ✔️ repeat what works consistently When protein intake is steady, a lot of things fall into place: - Recovery feels easier - Strength gains feel more predictable - Cravings often calm down - Training feels supported instead of draining If plant-based protein has ever felt confusing or stressful, it’s not because it doesn’t work — it’s because it’s often explained without context.

It’s easy to walk into a gym and assume everyone else knows exactly what they’re doing. They don’t. Everyone you see: - Had a first day 🏁 - Felt unsure at some point - Learned through repetition You are not behind. You are not late. You’re learning — and that’s exactly where you should be.