Rule 1
Eat regularly
Long gaps lead to big dips, then big grabs. Three meals, and a snack if you need one.
Fuel by Structure Wellness
What you eat shows up at 3pm.
The afternoon slump, the 11am biscuit, the 10pm second wind. Most of it is food and water, not willpower. Build a day below and watch your energy move.
Lowest point3pm
Steadiness42
Sleep-friendlyNo
Coffee
Water
A simple illustration of common patterns, not a measurement. Everyone's body is different.
How we think about fuel
Four rules. No diet.
We don't count calories or hand out meal plans. We help you notice how food makes you feel, and build a few habits that keep your energy steady.
Rule 2
Build the plate
Some protein, some colour, some slow carbs. It keeps you fuller and steadier for longer.
Rule 3
Drink water first
Thirst often feels like tiredness or hunger. Have a glass before you reach for anything else.
Rule 4
Notice, don't judge
How do you feel an hour after eating? That tells you more than any rule we could give you.
Build a plate
What's on your plate tonight?
Add or take away handfuls of each and watch the plate change. There's no perfect plate. It's about balance across the day.
Nicely balanced
Water
How much have you had today?
The NHS suggests 6 to 8 glasses of fluid a day, more when it's hot or you're active. Tap a glass for each one.
3
Myth or not?
Things you've probably heard.
Tap each card to see what we actually think.
See what your body is telling you
Vivoo checks
A simple test strip and app that gives readings for things like hydration, magnesium, vitamin C and sodium in about 90 seconds. It's a wellness tool, not a medical test, and your results stay on your own phone.
We use it at Stevenson Square as a starting point for conversations about fuel.
Want some help with it?
Learn it with us.
Nutrition workshops
Group sessions on eating for steady energy, simple shopping and cooking, and fuelling around work and training.
One-to-one coaching
Time with a coach to look at your own routine and make changes that fit your life.
Vivoo checks
A quick reading to see where you're starting from.
Ask about a workshop or coaching.
Tell us what you're interested in and we'll be in touch. No hard sell.
Food shouldn't feel like a fight.
We don't do diets, calorie targets or weight goals. If food feels stressful, out of control, or tied up with guilt, you deserve proper support. Beat, the UK's eating disorder charity, runs a free helpline: 0808 801 0677. You can also talk to your GP.