To many, consuming a fully powdered meal day after day, conjures up images of circling the planet in a spaceship with Elon Musk, doomed never to eat a decent, delicious meal again. However, argues James Collier, a registered nutritionist, it’s “for people with a busy lifestyle that eat on the go – the busy guy in the office or on a building site, dads juggling childcare, and gym goers.”

This self-described “gym bro” might make such a statement, considering he is one of the co-founders.
Huel, among the frontrunners in “fully nutritious” plant-based food products.
Comprising meal replacement shakes, protein bars, and spicy barbecue noodle pots, his venture seems successful nonetheless. The firm reportedly earned profits of £13.8 million last year, which has made him incredibly rich.

It began when entrepreneur Julian Hearn joined forces with Collier while searching for a nutritionist to develop a comprehensive meal solution that benefited both the planet and personal health. Embracing the challenge, they debuted their product in 2015, and the outcome has become part of business lore. “I was on my honeymoon and checking the emails I had missed,” he recounts. “‘This could really take off,’ I told my spouse. But even then, I couldn’t have predicted just how far it would reach.”

Users of Huel (“human fuel”) are referred to as “Hueligans,” and despite Collier’s assertion that these products cater to all people, the marketing strategy—including the use of black and white packaging and a website with numerous photos of fit, masculine males—appears targeted at ambitious young men leading hectic lives. The advertisement features an actor
Idris Elba
, a quintessential example of contemporary manliness, is both a supporter and an admirer. “For those striving to build muscle through bodybuilding and finding it challenging to consume enough food, this could serve as your additional meal,” explains Collier, who has authored a book.
Well Fed
,, regarding our current eating habits.

However, when it comes to real life and providing men with the opportunity to appear somewhat closer to a Hollywood heartthrob – or at least maintain better daily health – what does he suggest?

“I believe there are several fundamental guidelines that gentlemen should know about,” he states. Below are the key points.

Collier’s health advice for contemporary gentlemen

1. Avoid going overboard with protein consumption.

Everybody is discussing proteins these days, and they certainly have valid points. Proteins keep you feeling full longer. For instance, when consuming 100 calories from sugars, nearly all—about 99—are likely to get absorbed into your system. However, with 100 calories derived from proteins, only roughly 70 might actually end up being taken in and utilized by your body.
higher protein diet
It’s helpful if you’re aiming to manage your weight and want to stay satiated.

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Nevertheless, there seems to be quite an fixation with protein as a buzzword. Within the “gym bro” culture from my neck of the woods, everybody discusses it extensively. However, this focus might cause them to overlook other important nutrients like fiber.

2. Recognize the significance of fiber

Overall, men aren’t consuming sufficient fiber in their diets—actually, just 9 percent of adults meet this requirement, with women outperforming men slightly here. However, research consistently links high-fiber diets to improved well-being: dietary fiber aids in managing blood cholesterol levels, supports the growth of beneficial bacteria in the gut, and may enhance focus and mental clarity. A deficiency might result in digestion issues, an increased likelihood of heart conditions, and various other illnesses. To boost fiber intake effectively, one should incorporate more whole grains, nuts, seeds, legumes, fruits, and veggies into their meals.

3. Obtain your omega-3 fats from algae instead of fish.

Many individuals do not consume sufficient amounts of omega-3 fatty acids, which offer advantages for heart health, digestion, and overall well-being. It’s recommended that you should include two or three portions of fatty fish in your diet each week. Yet, the issue lies in the fact that due to overfishing, there may not be an adequate supply of these fish available in our oceans anymore. In my view, a more sustainable option for obtaining omega-3 would be through algae-based supplements. Fish obtain their omega-3 from consuming this very same algae; hence, you could bypass them altogether. Nonetheless, it’s important to distinguish between algae and spirulina, as the latter serves primarily as a protein supplement.

4. Relax, seed oils aren’t poisonous.

The other beneficial fats are monounsaturated fats, which as we all know, we can obtain from
premium extra virgin olive oil as well as avocado oil
However, seed oils like sunflower, safflower, and rapeseed oils are currently subject to some debate on social media, where certain individuals claim these oils are harmful. These claims lack scientific backing and are entirely unjustified.
meta analysis
indicates that seed oils are either harmless or have an anti-inflammatory effect, making them advantageous for health.

5. Watch out for dietary tips on social platforms.

Be cautious of: those using absolute statements since diets actually involve complex details; individuals with an overly zealous tone; people spreading fears about specific foods and saying things like “you’re being deceived.”

6. Reduce your consumption of meat

I receive quite a bit of criticism from those who consume meat. I advocate for reducing meat consumption, considering both health benefits—since we really don’t require such large amounts—and due to environmental and moral considerations. However, truthfully, I still partake in eating meat—I restrict myself to around 10% each week (as opposed to the typical Western diet at approximately 30%). Additionally, I steer clear of intensely farmed red meats and poultry, opting instead for fish or free-range options, perhaps having these dishes three or four times a week. I also make an effort to keep my portions small and fill up using protein-rich plants.

7. Embrace innovative options like cultured meat and other advanced food technologies.

A common misconception circulating around is that our diet should consist solely of “real food.” However, this isn’t feasible anymore. With over 8.1 billion individuals and growing worldwide, relying on technology for sustenance has become inevitable. Currently, we’re producing an excessive amount of processed foods designed to have great flavor yet minimal nutritional value. Yet, innovations like laboratory-grown meats, dairy products, and even egg whites present exciting possibilities. Regarding genetically modified organisms (GMOs), although regulations from governing bodies are necessary, these shouldn’t be demonized outright.

8. All UPFs are not made alike

Technically speaking, Huel falls under the category of UPF (Ultra Processed Food).
ultra-processed food
It has high fiber and high protein content though. Many healthy foods like bread and baked beans often get unfairly criticized just because they are labeled as “ultra-processed.”

How about UPFs with a flavor profile that discourages excessive consumption, which are high in fiber and protein, abundant in essential micronutrients, yet low in sugar, salt, and calories? In my view, this serves as an optimal fallback option when healthier eating alternatives aren’t feasible.

What My Daily Diet Looks Like

On most days, I follow intermittent fasting and only start eating at lunchtime.

Lunch

When dining out for lunch, I may opt for a Huel product; however, when I’m at home, my wife prepares a hearty homemade soup utilizing leftovers from the refrigerator—she’s great at reducing food waste. I enjoy this meal accompanied by granary bread.

Snacks

For my snack options, I’ll go for an RTD beverage, a granola bar, or some mixed nuts and seeds, along with plenty of fruits and berries.

I don’t shun sugar because I don’t subscribe to the idea of vilifying certain foods, though I definitely don’t consume much of it. If I eat too many sweet treats, I end up feeling unwell afterward.

Dinner

During dinner time, we generally opt for plant-based dishes. There’s always an abundance of carbohydrates since combining them with legumes provides us with all essential proteins. Usually, this gives me around 40 grams of fiber (with the daily recommendation being at least 30 grams). On some occasions, we might include meat along with various ingredients added into the pot such as canned beans and diced vegetables including bell peppers, carrots, mushrooms, and potatoes.

Alcohol

I seldom consume alcohol at home, though if some friends come over for dinner, I might sip on a glass of wine. It’s been about two months since my last drink, but during vacations, I could potentially enjoy a beer each evening. These days, I hardly ever get extremely intoxicated as I used to when I was younger. I prefer waking up feeling refreshed the following day.

Exercise

Each week, I complete between six to seven workout sessions lasting around 45 minutes each. I prefer not to cut back on these. In the past, I organized bodybuilding competitions, and even now, I focus heavily on weight training. However, I also engage in circuit workouts and jogging regularly. People often comment that I am remarkably fit considering my age of 52, and personally, I feel more vibrant and healthy than at any point in my life.

Well Fed
Available now by James Collier

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