What The F**K is Protein Anyway?

You think you’re eating alright… then you actually look at your protein intake and realise you’re miles off.

That was me. Late 50s, vegetarian, eating what I thought was a decent mix of Quorn, mushrooms, beans, and pulses. All the usual “good stuff”. Then I roughly added it up… about 30g of protein a day. That’s not just a bit low, that’s nowhere near.

Then you start researching it, apparently you need 100g, 120g, or even more; I called one of my daughters who is a Dietician and she said at my age, I need 150g a day. Bit of a wake-up call.

So… what actually is protein?

Protein isn’t just something gym lads bang on about, I mean they do, but it's more important than just building muscle so you can do more bicep curls!

It’s the basic building material your body runs on. Every cell, every bit of tissue, every repair job your body does… it all needs protein.

The brief science bit: Strip it right back and protein is made up of amino acids. Think of them as the small bits that get pieced together to build and maintain your body.

Without enough of them, things don’t run properly. Simple as that.

What protein actually does in your body

This is the bit most people don’t realise. As already mentioned, protein isn’t just about muscle. It’s doing jobs all over the place, every day, whether you notice it or not:

• Repairs and rebuilds tissue
  Skin, hair, nails, muscles, and organs are constantly breaking down and rebuilding.
• Supports your immune system
  Your body produces proteins that help fight off bacteria and viruses.
• Helps with digestion
  Enzymes, which break down food, are made from protein.
• Provides structure and strength
  Think collagen, the stuff that holds skin, tendons, and ligaments together.
• Transports and stores nutrients
  Some proteins move vitamins and minerals around your body where they’re needed.

Protein isn’t really for energy

Here’s something that surprised me.

Yes, your body can use protein for energy… but it really doesn’t want to. It would much rather use carbohydrates and fats first. Protein is more valuable doing the jobs above, so your body tries to save it for that.

Which means if you’re not eating enough, your body has to start cutting corners. Not ideal.

The reality… most of us aren’t getting enough

It’s easy to assume you are. You eat a bit of this, a bit of that, and it feels balanced. But when you actually track it, it can be way lower than you think.

Plant-based foods do contain protein, but often not in the amounts you’d expect unless you’re being deliberate about it.

That was the shock for me. Quorn, beans, lentils… all good, but you need more volume, and more planning, than you might think to hit proper daily targets.

Vegetarian? You’ve got to be more intentional

If you eat meat, it’s easier. Chicken, turkey, pork, and lean beef are all protein-dense. You don’t have to try too hard.

If you’re vegetarian, it takes a bit more thought:

• Eggs and dairy can help massively if you eat them
• Lentils, chickpeas, and beans are solid, but not as dense
• Tofu and tempeh are worth getting used to
• Quorn is useful, but not a magic fix
• Nuts and seeds help, but bring calories with them

I've had to resort to necking some Whey Protein every day just to help, even now, I probably eat no more than 100g a day, but its better than where I was.

... And Finally

Protein isn’t some niche fitness thing. It’s basic maintenance for your body.

If you’re not getting enough, you’re effectively running your system on the cheap.

You don’t need to panic. You don’t need to overhaul everything overnight. But it’s worth checking.

Because if you’re anything like me… what you think you’re getting, and what you’re actually getting, are two very different numbers.

Why Don't People Vote

When I signed up to be a Liberal Democrat candidate for Horbury and South Ossett, I started digging into our local history. I’ll be honest: I was shocked. Back in the 2019 local elections, the turnout was just 32.2%.

Think about that. Nearly 70% of our neighbors didn’t feel that any of the names on that ballot paper represented them or their community. It’s a staggering silence. It’s easy to say people are just "uninterested," but I think the truth is more uncomfortable: people don’t vote because they don’t see themselves, or their values, in the people asking for their support.

Where is the Local Identity?

For too long, we’ve seen the "old guard" take these seats for granted. When voters don't see someone sticking their head up and saying, "Look at us, and look at what we can actually achieve for our streets and our community," they switch off. If the choice feels like a carbon copy of the same old politics, why bother walking to the polling station?

We need candidates who don't just want a seat, but who want to represent the identity of Horbury and Ossett. People are waiting for someone to relate to, someone who understands that local issues aren't just bullet points in a manifesto, but the fabric of our daily lives.

The Trust Gap and the "Safe Seat" Trap

There is a deep disillusionment with the political elite. Many feel that the system is rigged for the same few voices to keep winning. This creates a "safe seat" trap: if you think your vote won't make a difference, you stay home, and the same cycle continues. But that 32% figure proves that there is a missing majority. If even a fraction of that 70% found someone they believed in, the "old guard" wouldn't know what hit them.

The Social Media Bubble & The Knowledge Gap

It doesn't help that our world is increasingly partitioned by algorithms. Our social feeds often tell us everything is fine, or that everyone thinks exactly like we do. Combine that with a political process that is often made to feel intentionally confusing, and it’s no wonder people feel alienated. We need to break that bubble by showing up in person, on the doorstep, and proving that local politics is accessible, understandable, and, most importantly, vital.

It’s Time to Speak Up

I’m sticking my head up because I refuse to believe that Horbury and South Ossett are "apathetic." I think we are just waiting for a reason to care again. We don't have to settle for the status quo. That "missing 70%" holds all the power, we just have to give them a reason to use it..

Why Everyone Thinks They Can Do Marketing

…and why most of them are kidding themselves

Somewhere along the way, marketing got mistaken for “posting stuff online.” or a simple email out to all your customers meant that you've launched a product ... all this is social medias fault, it made marketing (or promotion) feel accessible to all, tools made it feel easy, and now it seems like anyone with a login thinks they’ve cracked it.

Blame the platforms. Blame Canva. Blame AI tools like ChatGPT and the rest of them. You can knock up something that looks decent in minutes, so it feels like the hard part’s done before you’ve even started thinking.

Write something. Generate an image. Add a hashtag. Post something. Sit back and wait for the sales to roll in.

That’s the expectation. That’s also where it starts going wrong.

The tools are easy. The thinking isn’t.

The problem isn’t the tools. They’re brilliant for what they do. But they don’t replace thinking, and they don’t build a strategy for you.

Without a plan, you’re just making noise. You’re putting things out there without any real direction, and hoping something sticks.

I’ve seen it more times than I can count. Nice-looking posts, clean design, plenty of activity… and absolutely nothing coming back from it. No engagement, no leads, no sales.

Non-marketing folk clammer for Followers and Engagement - it's all bullshit. I tell anyone that starts working with me in marketing that if only one person follows me, and they are a journalist, and they engage with everything i do, I would be VERY happy. 

Once you actually step back and work out who you’re talking to, what you’re trying to say, and why it matters, things start to move. It’s never the font or the colours. It’s always the thinking behind it.

Social media didn’t create marketers. It created confidence.

One post does well and suddenly someone’s a marketing expert. You see it everywhere now, especially on social media. I've had a couple of Tik-Tok posts go viral, I'm no fecking expert on the platform, I have very little idea what I'm doing on it - but sometimes you get lucky.

A meme lands, something gets shared a few times, and next thing they’re selling “growth strategies” in their bio. It looks convincing on the surface, but there’s usually not much underneath it.

Posting content is not marketing. Marketing is understanding why people buy, what stops them buying, and what makes them trust you over someone else.

Likes might feel good, but they don’t pay the bills. Revenue does.

AI has made this worse, not better

This is the bit a lot of people won’t say out loud. AI hasn’t made everyone better at marketing, it’s just made everyone faster at producing, at best, very average content.

Most people don’t know what to ask, so they get surface-level answers back. Slightly off, slightly generic, and usually missing the point… but written well enough that it feels right.

And that’s the danger. Because it sounds good, people assume it is good, and out it goes.

AI is only as good as the prompt behind it. If you don’t understand marketing, you won’t spot when the answer’s wrong. You’ll just publish it and wonder why nothing happens.

That’s why so much AI content looks the part but doesn’t deliver. It’s been written without any real understanding behind it.

Marketing is slow. That’s the part nobody likes

There’s this idea that marketing should deliver instant results. Run something today, see the spike tomorrow.

In reality, it’s slower and a lot less glamorous. It’s testing, tweaking, reviewing, and going again. Over and over.

Some of it’s creative, sure. But a big chunk of it is looking at what didn’t work, digging into the numbers, and figuring out why. God I love the numbers stuff.

That’s where the real progress comes from. Not the “publish” button.

What you actually need (and what most people skip)

When you strip it back, proper marketing comes down to a few core things. None of them are particularly flashy, but all of them matter.

You need to know who you’re talking to. Not “everyone” or “anyone who might buy”, but actual people with specific needs and problems.

You need to understand how you’re different. And no, “we care more” isn’t a strategy. Everyone says that.

You need messaging that lands. Something that makes people stop and think, “that’s exactly what I need.”

And you need data. What’s working, what isn’t, and what needs to change. If you’re not measuring it, you’re guessing.

You’re probably not going viral

It’s worth saying this plainly. Going viral is not a strategy. It’s luck. I know - it happened to me.

I just love it when Sales asks me to create a post or video that will go viral, I'm sure my face gives away the fact that they have just admitted they know nothing about marketing :-) 

I admit, it happens to some, but most businesses grow through consistent, steady improvements. Better targeting, clearer messaging, smarter decisions.

It’s not flashy, but it works. And it lasts.

It’s not about pretty posts

People love the creative side of marketing. The visuals, the layouts, the clever copy. And yes, that stuff matters.

But if it doesn’t perform, it doesn’t matter how good it looks. You need to know who clicked, who converted, and who came back.

Without that, you’re just decorating the internet and hoping for the best.

A quick reality check

I’ve been doing this for 35-ish years. I know what the feck I’m talking about.

Knowing how to use a platform doesn’t make you a marketer. And your cousin’s aunty spending two weeks in a marketing office doesn’t count as experience either.

This is a craft. It takes time to learn, and even longer to get properly good at.

The reality

Marketing is easy to start, and that’s the problem. It gives the impression anyone can do it well.

They can’t. It’s strategy, psychology, data, and execution all working together. Miss one of those, and the whole thing weakens.

The tools have opened the door. Knowing what to do once you’re through it… that’s the difference.

I'm now a Liberal Democrat Candidate

You don’t often get a chance to stand up and actually do something about the direction things are heading.

So I’ve taken it.

I’m standing as a candidate for the Liberal Democrats in Horbury and South Ossett ward, Wakefield, for the local elections on May 7th 2026.

And yes, I know what that means.
No big campaign machine.
No expectation of winning (if I get 10 votes I'll be happy)
No grand illusion that I’ll be walking into the council chamber any time soon.

But that’s not really the point.

I actually started this as a paper candidate. Just a name on a ballot paper. But once I realised that ballot paper was for Horbury and South Ossett, I took a proper look at the area. I spoke to people. I listened.

What I heard surprised me. A lot of locals felt their councillors weren’t doing enough for the area, so I started doing small things. Reporting potholes. Flagging dangerous paving. Raising fly-tipping issues.

Nothing big. Nothing glamorous. But real things.

At that point, I stopped being a paper candidate. I became someone who actually wants to see things improve.

Where this all started

Politics has always been there in the background for me.

I used to argue with my grandad about it when I was younger. Not in a hostile way. We just enjoyed the back and forth. The ideas, the principles, the “what ifs”. It was never about shouting louder. It was about thinking harder.

When I was old enough to vote, I did what most people should do but many don’t. I looked around properly.

What do I actually believe?

I landed on a set of values that felt consistent and grounded.

Social justice matters.
We should be working with Europe, not turning our backs on it.
Power should be pushed down, not hoarded at the top.
The NHS should be protected and strengthened, not chipped away at.

Over time, those views lined up most closely with the Liberal Democrats.

So why stand if you’re not going to win?

Because doing nothing guarantees nothing changes.

Standing puts a name on the ballot. It gives people a choice. It keeps the Liberal Democrats visible in an area where that choice might otherwise disappear.

And it gives me a platform to say what I believe in.

Not a big one.
Not a polished one.
But a real one.

I’ve already started doing practical things locally. Reporting issues. Paying attention to what’s actually happening on the ground.

It’s not glamorous, but it matters.

The bigger reason

There’s a shift happening in parts of the UK. You can see it, hear it, feel it. The tone is getting sharper. The divide feels wider.

Alongside that, something else has crept in. More hostility. More blame. More language that pushes people apart rather than brings them together. And that worries me.

Now I’ll be clear. Not everyone flying a St George’s flag means anything negative by it. Of course they don’t. But when symbols start appearing alongside language that excludes and divides, it changes how they come across. It changes what they signal.

I don’t think we should just ignore that.

If you believe in a fair, open, outward-looking country, you don’t stay quiet while that grows. You push back.

Why this matters, even if it’s small

This isn’t about winning a seat. For me now, it’s about putting a marker down.

It’s about saying there are still people who believe in cooperation over division. Evidence over noise. Fairness over blame.

I’m a Yorkshire lad, born and bred. I see how some councils lose touch with the people they’re meant to serve, and in a small way, I want to help change that.

I’ve also seen how a good local councillor can make a real difference to a community. Knottingley Lib Dem councillors, I’m looking at you.

It’s about reminding people that there are alternatives.

Even if only a handful of people see my name on that ballot and think, “That’s closer to what I believe,” then it’s worth it.

Because change doesn’t always start with a landslide. Sometimes it starts with one extra name on a ballot paper.

Progress

It’s been an eye opener for me, this short journey. It really has.

Horbury is less than 30 minutes away from me, so I’ve been able to get over there most evenings and weekends.

I’ve spent time talking to residents and local business owners, reporting potholes, broken pavements, immigration, anti-social behaviour, fly-tipping etc. These are some of the typical concerns people have raised with me.

And some of those potholes have already been assessed by Wakefield Council and are now scheduled for repair.

I’m starting to understand what people mean when they say politics should be local. It’s not speeches or big promises. It’s turning up, listening, and getting basic things sorted.

If you’re reading this because you searched “who should I vote for in Horbury”, I won’t pretend I’m the perfect answer, but I have shown up. I’ve listened. I’ve reported local issues, and some are already moving through the system.

If you want councillors who turn up, listen, and get basic things sorted, I hope you’ll consider voting Liberal Democrat in Horbury and South Ossett.

And finally...

I’m not a career politician.
I’m not trying to be one.

I’m just someone who still thinks this stuff matters enough to show up.

And right now, that feels like the least I should be doing.

Post-Election Update

So... the results are in.

I didn’t win.

The three Reform UK candidates took the seats in Horbury and South Ossett, which probably says a lot about the wider national mood around politics at the moment.

I ended up with 156 votes, which if I’m being honest, is far more than I expected when this whole thing started.

I originally agreed to stand as what politics calls a “paper candidate”. Basically, someone to make sure the party had a name on the ballot paper.

But once I started speaking to residents, seeing local issues first-hand, and actually getting involved, I found myself getting surprisingly competitive.

I reported potholes, spoke to local businesses, discussed Cedar Court with residents, and spent far more time wandering around Horbury than I ever expected to.

Somewhere along the way, I stopped feeling like a paper candidate and started feeling like... well... an actual candidate.

The biggest thing I learned is that local politics and national politics are now heavily blurred together. People absolutely care about roads, fly tipping, healthcare, and anti-social behaviour, but many votes are still driven by national mood and national frustration.

Still, I genuinely enjoyed parts of it.

I met some good people, had some interesting conversations, and got a proper insight into how local campaigning works.

And for a first-time candidate standing in a Ward 30 minutes from home with no political background or political support whatsoever... I’ll happily take 156 votes.

A short, but fulfilling political career 🙂

From Marketing Agency to Digital Garden

The Pivot: From Marketing Agency to Digital Garden

For over a decade, this corner of the internet has been my "office." It was a place for all things Marketing,  SEO tips and professional advice designed to help businesses rank, grow and thrive. It served its purpose, but lately, the walls have started to feel a bit thin.

The truth is, the internet has changed, and so have I. We’ve moved into the era of the "infinite scroll", a noisy stream of algorithmic drivel from people I don't particularly like and opinions I didn't ask for.

Take LinkedIn, for example. It used to be a place to actually learn and grow professionally. Now? it’s a performative circus. It’s become a race to the bottom of "thought leadership" and engagement bait. I realised I’m done contributing to that noise. I missed the old web, the one where personal blogs felt like actual conversations instead of polished sales pitches or desperate grabs for a "like."

Why I’m Clearing the Deck

I’m moving away from the "Marketing Agency" template, both literally and figuratively. This site is now a Digital Garden. It’s a personal social site without the social pressure or the ego-driven metrics.

It’s a place for things that don't necessarily "scale" or "convert," but actually matter to me:

• The "Now": A simple log of what I’m actually doing, reading, and thinking today.
• Consumer Rights: Ranting with a purpose when the system fails.
• Beer Reviews: Because life is too short for bad pints and even shorter for bad reviews.
• Rants: I like a rant, I've proud that I've finally become a "grumpy old man".
• Politics: I used to argue about politics with grandad, not that we had different opinions, we just enjoyed it - I can do it here now.
• Contract Shenanigans: The real-world headaches from me where I've taken on all sorts of businesses - and won! 

The Benefits

By stripping away the professional "armour," I get to write more honestly. You get a feed that isn't trying to sell you a consulting package or a "proven framework."

I saw Bear Blog, and it's a good looking platform, but I had so nuch stuff in Blogger I really didn't want to lose any of it, but I liked the styling of it, I liked the minimalistic look and feel of it, then I started reading about Digital Gardens, and I thought that was me. So, I’ve moved to a much leaner, minimalist Blogger setup. No tracking cookies, no "suggested posts", no comments, or Like buttons; just text (and the occasional pic), it's me, the real me.

The old marketing archives are still here if you need them, but the new growth is going to look a little different. It’ll be shorter, more frequent, and significantly more human.

Thanks for sticking around for the rebrand. I’m looking forward to screaming into the void again, only this time, without the LinkedIn "influencers" screaming back.

— Andy

Ponient Dorada Palace, Salou Review

Stayed: 15–26 September 2025
Room type: Self-catering apartment
Overall score: 6.5/10

We stayed at Ponient Dorada Palace in Salou (Spain) from 15–26 September 2025, in one of their self-catering apartments.

The hotel is affiliated with PortAventura World, which shapes the feel of the place. It is around a 20-25 minute walk to PortAventura and around 15 minutes to the beach, so location-wise it worked well for us.

The apartment gave us plenty of space, with a small kitchen and balcony. That made a real difference over an 11 night stay.

The room we had was on one of the sides if the hotel with a view of Portaventura World (and a big carpark), but the neighbourhood was quiet.

Accommodation

The apartment was clean, spacious, and well appointed. Nothing felt tired or neglected, and everything worked as it should.

We had a walk-in shower, which was a nice bonus, and the room felt properly maintained throughout the stay.

Pools and facilities

There is one large main pool with a kids pool next to it, plus a smaller pool around the side of the hotel.

The main pool was lively during the day, with water aerobics, water polo, kids’ activities, and entertainment on the small stage. Great if you have children, less relaxing if you want peace and quiet.

The smaller pool was close to the stairs near the top of the restaurant. It sat in a little suntrap and was much quieter, with fewer children around.

Both pools were clean, and the lifeguards were attentive. Towels were available for a small refundable deposit.

Food and drink

The restaurant was clean and mainly served buffet-style food. It felt and sounded more like a cafeteria, cheap and cheerful.

Breakfast included fresh fruit, bacon, eggs, yoghurt, pastries, and the usual hotel breakfast options.

Dinner usually had pasta, pizza, meat and fish dishes, salads, and a show cooking section. There were also themed nights, such as Mexican, Chinese, and Italian, with dishes linked to that country.

There was a dedicated kids section at child height, usually with pasta, spaghetti, meatballs, fish fingers, pizza, burgers, and similar options.

Sweet treats were always available, including ice cream, small cakes, puddings, and fresh fruit.

As a vegetarian, I did find the choice a bit limited at times. There was always something to eat, but over a longer stay it became a bit repetitive.

The worst part of the dining experience was not the food itself. It was the waste. Lots of plates piled high, a lot of food left untouched, and children wasting far too much. Not nice to see night after night.

Staff and service

The staff were friendly and helpful throughout the stay.

In the restaurant, the waiting staff were attentive, and we were always seated very quickly. Tables were cleared fast, and the service felt well organised.

Atmosphere

Because the hotel is part of PortAventura World, there were lots of families and young children around.

That is not a criticism in itself. It is clearly a family-friendly hotel. But it does mean the atmosphere is busy, lively, and not always relaxing.

If you want a quieter stay, the smaller pool is your friend.

I used a book as my escape from the noise, Private Dublin review.

Other facilities

There was a roof terrace, although we did not use it.

Some of the PortAventura World characters popped in from time to time.

There was also a small poolside café for quick bites, such as chips and hot dogs, plus soft and alcoholic drinks etc.

The Verdict

Ponient Dorada Palace is a good, clean, well-run hotel in a handy Salou location.

The accommodation, staff, pools, and location were all strong. For families visiting PortAventura, it makes a lot of sense.

For couples, it still works, but you need to accept that it is a busy family hotel. The main things that dragged the score down were the dining atmosphere, the food waste, and the limited vegetarian choice over a longer stay.

Scores

Accommodation: 8/10
Location: 8/10
Food and drink: 5/10
Staff: 8/10
Atmosphere: 5/10

Overall score: 6.5/10

A clean, friendly, well-located hotel that works best for families and PortAventura trips. Good stay overall, but not quite a peaceful one.

A Move to Spain!

We are actually considering a move to Spain, follow our journey here.

Private Dublin: Couldn’t Put It Down

I’m not a typical reader of books. In fact, I generally only read when I’m on holiday.

I actually forgot to pack a book this time, so I picked one up at the airport. Mainly because the cover art caught my eye. Luckily for me, it turned out to be Private Dublin by James Patterson and Adam Hamdy.

I’ve never read a book from the Private series before, nor anything else from these two authors, but this was an excellent story. What a page turner.

I couldn’t put it down. As someone who rarely finishes a book on holiday, I had this finished after a touch over a day by the pool. Page turner is an understatement.

Being number 20 in the series, I was worried I’d miss out on the back story of the characters. But they are painted in such a realistic way that I felt I knew them almost immediately.

Yeah a few plotholes and a little unrealistic action, but it is fiction after all!

The plot is fast paced and intense, and while this is part of a long-running series, it can easily be enjoyed as a standalone read.

I enjoyed it so much that, after Amazon wouldn’t deliver more of the series to our hotel here in Spain, I spent a few hours trying to find more in local bookstores. Alas, I didn’t find any.

Score: 9/10

Others in the Private series I have read and reviewed:

#1 Private
#2 Private London
#22 Private Dublin

Short Form Video for Business

Short-form video is having a moment. From TikTok to Instagram Reels, businesses are flocking to these platforms to connect with audiences in a new and exciting way. But what exactly is short-form video, and why is it so important for businesses?

What is Short-Form Video? 

Short-form video is essentially any video that is less than 60 seconds long. These videos typically appear as TikTok videos, Instagram Reels, and YouTube Shorts. They are usually highly engaging and shareable, making them perfect for capturing attention and building brand awareness.

Why is Short-Form Video Important for Businesses?

It not if you don't want to engage with your customers and market, but if you do want to engage with them, here's some benefits you see fairly quicky.

It's highly engaging. Short-form videos are designed to be watched quickly and easily. This makes them perfect for capturing the attention of busy consumers.

It's shareable. Short-form videos are often shared on social media and other platforms. This can help you reach a wider audience and build brand awareness.

It's cost-effective. Short-form videos are relatively inexpensive to produce. This makes them a great option for businesses of all sizes.

It's versatile. Short-form videos can be used for a variety of purposes, such as product demos, customer testimonials, and behind-the-scenes content.

How Can a Business Use Short-Form Video

Not sure how to use short-form video for your business, here are a few tips that might help you:

Start by identifying your target audience. Who are you trying to reach with your videos? Once you know your target audience, you can create content that is relevant to them.

Keep your videos short and sweet. Remember, you only have a few seconds to capture your audience's attention. Make sure your videos are concise and to the point.

Use high-quality visuals and audio. Your videos should be visually appealing and easy to hear.

Use a strong call to action. What do you want your viewers to do after watching your video? Make sure to include a clear call to action, such as visiting your website or following you on social media.

Promote your videos. Share your videos on social media and other platforms. You can also use paid advertising to reach a wider audience.

OK, I'm convinced that I need to use Short Form Video, but for what?

Product demos. Short-form videos are a great way to show off your products and services.

Customer testimonials. Use short-form videos to share positive customer feedback.

Behind-the-scenes content. Give your audience a glimpse into your company culture with behind-the-scenes videos.

Educational content. Use short-form videos to teach your audience about your products or services.

Interactive content. Encourage your audience to participate in your videos by asking questions or challenges.

Short-form video is a powerful tool that can help businesses of all sizes connect with their audiences. By following these simple tips, you will create engaging and effective short-form videos that will help you achieve your business goals.