Explorez tous les épisodes du podcast No Forking Nonsense - The Nutritionist UK

💡 STOP GUESSING YOUR LUNCH: Stood in the supermarket aisle with five minutes to spare? Grab Paul’s free Meal Deal Survival Guide and build a high-protein lunch that actually fills you up, in any UK shop, in under 30 seconds 👉 mealdeal.carrd.co

You get the same number of hours as everybody else. 
The question is how many of them you actually get anything out of.

Most people lose a big chunk of theirs to things they’ve never thought to question. Not laziness, not a lack of discipline. Just habits that quietly cost a few per cent each, over and over, until by three o’clock there’s nothing left in the tank.

This is the fix, and it’s not what the internet tells you it is. No 4am starts. No £200 gadget. No system that takes a fortnight to set up.

Small, unglamorous changes. Most take under a minute. All of them Paul uses himself or gets clients doing when they come to him exhausted, scattered and wondering why they can’t concentrate.

Part one of two, from UK Registered Nutritionist Paul Evans.

What you get out of it:

• A morning that doesn’t start on the back foot, and the one button that’s been sabotaging yours.
• Energy that holds past lunch, using light, water and movement rather than another coffee.
• The ability to concentrate for a full stretch, including the 25 minute method that works especially well for distracted and ADHD brains.
• Fewer interruptions, with Paul’s rules for protecting the hours you actually think clearly in.
• A reset you can do in thirty seconds when your head’s gone, no ice bath required.
• An afternoon without the 3pm fog, and the walk that shifts it when nothing else will.
• And a way of running the day that doesn’t need motivation, which is handy, because motivation isn’t coming.

Part two lands Friday.

@paulthenutritionist 👨‍🏫

BRING NO FORKING NONSENSE TO YOUR WORKPLACE:

If you manage a team, work in HR, or run a business, you know your staff are constantly fighting afternoon energy slumps or falling for junk social media food fads.

I'm opening up a few slots this quarter to bring No Forking Nonsense directly into your workplace with blunt, 45-minute virtual Lunch & Learns. No corporate sponsors, no product pitches. Just science-backed strategies to help your team feel human and stay sharp.

To bring this to your company, email paul@thenutritionistuk.com

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💡 STOP GUESSING YOUR LUNCH: Stood in the supermarket aisle with five minutes to spare? Grab Paul’s free Meal Deal Survival Guide and build a high-protein lunch that actually fills you up, in any UK shop, in under 30 seconds 👉 mealdeal.carrd.co

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S.E.X.

Nobody books an appointment about this. 
They mention it last, on the way out the door, usually with an apology attached.

Which is a shame, because a sex drive that’s gone is one of the most useful bits of information your body gives you. 
It usually isn’t about your relationship. 
It’s a reading, and something further upstream is moving the needle.

In this episode I discuss why libido is worth paying attention to, what tends to be behind it, and what actually shifts it:

• Why it’s a gauge, not the problem. What your body switches off first when it decides resources are short, and why sex drive is near the top of that list.
• The sleep link. The one that catches people out, because they’ve written off the tiredness as normal.
• Stress, and the state it leaves you in. Why “I’m just busy at the moment” has a physiology attached to it.
• Under-eating. The thing Paul sees most often and the one nobody suspects. Long-term dieting has a cost, and this is where it shows up.
• Alcohol. Honest, not preachy. What a normal week’s drinking is actually doing.
• Training. Why too little and far too much land in the same place.
• What to do about it. Where to start, in what order, and how long before you’d expect to notice.
• And when it isn’t nutrition. The point at which this becomes a GP conversation rather than a food one, and why that’s worth doing.

__

Instagram: @paulthenutritionist

💡 STOP GUESSING YOUR LUNCH: Stood in the supermarket aisle with five minutes to spare? Grab my free Meal Deal Survival Guide and build a high-protein lunch that actually fills you up, in any UK shop, in under 30 seconds 👉 mealdeal.carrd.co

You’re losing weight. 
You’re also losing muscle. 
And if you stop without a plan, the fat comes back. The muscle doesn’t.

Around 1.6 million UK adults used a weight loss drug last year. 
Most bought them outside the NHS. The majority have never had a single conversation with a professional about what to eat while they’re on one. This isn’t an anti-jab episode. 
These drugs work, and for some people they’ve been life changing. 
But the prescription didn’t come with instructions, and there’s a second half to this story that nobody is telling you.

I break down what’s actually happening to your body:

The surprise demographic. Who is really taking these in the UK. The leading group isn’t who you’d guess.

The muscle drain. How much of what you lose isn’t fat, and why the drug itself makes that harder to prevent.

The one-year reality check. What the research found when they took the drug away and watched 308 people for twelve months.

Tearing apart my own evidence. Why I’m going to pull holes in the study that supports my own argument.

The two findings nobody reports together. What they mean for the body you actually end up with.

What to do, starting with your next meal. The protein rule for when you’re not hungry, and the two sessions a week that decide everything.

The question to answer before your first injection. Almost nobody does this.

If it’s already gone back on. Why that isn’t a willpower failure, and what rebuilds first.

Instagram: @paulthenutritionist

FREE MEAL DEAL HACKS/ SURVIVAL GUIDE HERE>>> https://mealdeal.carrd.co/

Your wholemeal bread is an ultra processed food.
So is most shop-bought hummus, a lot of baked beans, and nearly every protein bar in the country.

If that sounds mad to you, that’s the problem with how this has been reported.

UPFs have gone from a research classification nobody had heard of to the thing everyone’s frightened of, and somewhere in the middle a lot of nonsense got attached to it. So this week I go through what the evidence actually says, what it doesn’t, and where the headlines have run well ahead of the research.

No scaremongering, no clean eating sermon, and no telling you to make your own bread.

In this episode:

• What ultra processed actually means, and why the definition catches foods you’d never expect
• Where the panic came from, and why the classification was never designed to do the job it’s being used for
• The difference between “linked to” and “causes”, and why nearly every scary headline you’ve read relies on you not knowing it
• The one study people quote constantly, what it genuinely showed, and what it didn’t
• Why the processing probably isn’t the thing doing the damage
• The foods on the list that are perfectly fine, and the ones genuinely worth cutting back
• What to actually do with your weekly shop on Monday morning

Instagram: @paulthenutritionist.

🍽️ FREE: My QUICK meal ideas guide → mealdeal.carrd.co

I was quoted in Healf’s piece on this → healf.com/blogs/health-journal/is-diet-coke-bad-for-you

If a can of Diet Coke a day is the worst thing in your diet, you’re doing brilliantly.

TikTok has started calling it the “fridge cigarette” and the internet has done what the internet does. So this week I’m giving you the actual answer, and it’s probably not the one you’re expecting from a nutritionist.

The sweetener isn’t the problem. Two other things are, and almost nobody talks about either of them.

In this episode:

• Why a can of Diet Coke has more caffeine in it than a can of regular Coke, and why that catches people out
• The study where caffeine six hours before bed wrecked people’s sleep and they didn’t even notice
• The one change that protects your teeth, which is about how you drink it rather than how much
• What “possibly carcinogenic” actually means, and why pickled vegetables are in the same category
• How many cans you’d have to drink every day to hit the actual safety limit
• Why the studies linking diet drinks to poor health usually have the cause and the effect the wrong way round
• What the WHO guidance really said, versus how it got reported
• When swapping to Diet Coke is a genuine win, and the thing I’d rather you fixed first

Instagram: @paulthenutritionist.

YOUR FREE MEAL DEAL CHEAT RESOURCE

Intermittent fasting is either praised as a miracle cure for fat loss or dragged as a glorified eating disorder. 
Most of what you’re being fed is complete marketing garbage.

In this episode:

Intermittent Fasting: Science vs. Bullsh*t we explore whether you swear by the 16:8 method, think OMAD is life-changing, or think the entire fasting world is a cult- you are probably doing it wrong.

No bias. No corporate sponsors. Just raw, evidence-based nutrition cutting through the noise to tell you exactly what fasting does to your body, what it doesn't do, and who is lying to you for profit.

Drop the ego, and get the facts.

@paulthenutritionist 🍅

This week we're getting into the weeds of Sports Nutrition... whether you or you're child is a professional, semi professional or grass roots athlete...

In this episode you'll learn:

• Why most amateur athletes aren't unfit, they're under-fuelled, and why late-game mistakes are often a fuelling problem
• What to eat before a morning, afternoon and evening event, and the snack that actually fuels an evening game
• When you need carbohydrate during sport, and when water is plenty
• The gap between school lunch and after-school training, and the one change that makes the biggest difference for young athletes
• Why you should never restrict a young athlete's food, and the warning signs worth taking to a GP
• Caffeine: why it's overused, why match-day adrenaline usually covers it, and when a half-time dose makes sense
• The energy drink ban for under-16s coming in April 2027, and why
• Why recovery is where you actually get fitter, and whether the thirty minute window is real
• The Northumbria University chocolate milk study, what it found, and what it didn't
• What to eat after a match, a long run, a gym session, an evening game and a kids' tournament

Coaching at thenutritionistuk.com. Instagram @paulthenutritionist.

This weeks episode has come at the perfect time of year... just before FLU SEASON...

Kids are back in school and they're bringing home with them a load of virus' and colds the little monkies...

That said, people are unhygienic and their immune system is made of paper. 

Have a good listen to today's episode and remember to send me the secret code 💃 on instagram @paulthenutritionist. 

If you've felt flat for the last few weeks, there's a reason, and it isn't you being lazy.

The end of September does this to people. It's technically still summer, so you feel like you should still be riding the highs, but the kids have gone back, the streets have gone quiet, everyone put the tools down in August and hasn't quite picked them up, and the only thing left on the calendar is Christmas, which is months off. No man's land.

I see the same pattern in clients at this exact point every single year.

So this one isn't really about food. Or not only about food.

I'll also challenge the thing nearly everyone is about to do: get in shape for Christmas, let it all go over Christmas, start again in January. That's not a way to live, and you don't have to.

In this episode:

• Why this stretch of the year flattens people, and why it catches you off guard
• The "everythingness" list, and why writing all of it down is the first move
• The five minute rule that starts the engine when nothing feels doable
• Open loops, why they wake you at 3am, and how to close them
• The phone habit to stop tonight, and why it wrecks your whole day rather than just your sleep
• Why I have no notifications on my phone at all
• Light, wind-down, and why your bedroom should be for two things only
• The minimum standard for food: plan your dinners, and never walk into a supermarket blind
• Why Wednesday evening is where good intentions die, and how to take that decision off your future self
• Where your attention is going, and who's currently in charge of it

Instagram: @paulthenutritionist.

TODAY I tell you OFFICIALLY whether you need breakfast and if you do. What should you have... and how do you make it QUICK?

Is breakfast actually the most important meal of the day?
No. It's no more important than lunch or dinner.

But when you skip it and end up shaking at eleven, or face down in Janet's homemade cake, that's worth understanding.

This one's about energy, not rules.

Why the wrong breakfast leaves you ravenous by mid-morning, what to add to slow it down, and a run of genuinely quick options, including the one I have almost every morning that takes about a minute.

Cereal, porridge, yoghurt, eggs, smoothies.

All of it sorted, none of it complicated.

And if you make it to the end, there's something in it for you that I'm not putting in the description.

When you're ready: Book a chat

THIS WEEK: Three people. Three completely different problems. And in all three cases, the thing they came to me for wasn't the thing that needed fixing.

A man who was "good all day" and lost it every evening.
A woman in her late forties doing everything right, stuck for eight months, convinced something was medically wrong. A bloke training hard, feeling flat, and already three hundred quid deep into supplements.

I'm giving you the full fix in each case, including the bit where one of them got worse before she got better.

In this episode:

• Why the evening isn't the problem, it's the bill
• How to build food around the day you actually have rather than the day you wish you had
• The move almost everyone makes when they stall, and why making it harder isn't a strategy
• Tired, sleeping badly, training going backwards, scale stuck: a pattern with a name, and it usually isn't your thyroid
• The hardest conversation in my job, and why she hated it for two weeks
• Why flat training is a fuelling question before it's anything else
• Why eating less on rest days undoes the work you did on the other days
• Listen out for yourself. Statistically you're in here somewhere.

Instagram @paulthenutritionist.

Fancy a chat? CLICK ME.

The UK supplement market is worth well over a billion pounds a year, and most of what's in your cupboard is doing nothing.

Not all of it, though. A small number of things genuinely work and are worth your money. 
The trick is knowing which, and almost every article you've read on this was written by someone selling something.

So: no affiliate links, nothing to sell you, and I'll tell you which ones I take myself.

In this episode:

• The short list of supplements with real evidence behind them, and what each one actually does
• Vitamin D, and why the UK government position on it is different from everywhere else, and what that means between October and March
• Creatine: the most researched supplement there is, why the loading phase is unnecessary, and why the hair loss thing traces back to one small study
• Protein powder, which is food rather than a supplement, and when it's worth buying
• Where a multivitamin does and doesn't make sense
• The ones that only work if you're deficient, and how to know whether you are
• The big money-wasters: fat burners, detox products, greens powders, collagen, and anything sold on "supports" rather than "does"
• Why the word "supports" is doing so much work on that label
• How to read a label so the marketing stops working on you
• When a supplement is genuinely worth taking, and the situations where testing beats guessing

  @paulthenutritionist 

Whatever you eat at the services was decided before you pulled in.

Bank holiday weekend, work trip, driving up to see family, or heading to Portman Road to watch Ipswich beat Tottenham 2-1...

At some point you're stopping somewhere off the M6, and the choice gets made in about four seconds.

Service stations aren't the problem. 
There's more decent food in them than there's ever been. The problem is walking in hungry, tired and without a plan, because then whatever's nearest wins.

So most of this episode is about what happens before you leave the house.

In this episode:

• The twenty minutes before you set off that buy you three hours of not caring what's on offer
• A four minute bag, and what actually survives a warm car
• Why people drink less on purpose on long drives, and why it backfires
• The one move once you're inside that changes what you end up with
• What you're aiming for, in one sentence
• The meal deal, and which of the three slots is the trap
• Why a big lunch halfway through a long drive is a safety issue rather than a diet one
• The share bag, and why what's in it isn't the point
• Arriving at family, and the gap between crisps at four and dinner at eight
• The drive home from an away day, win or lose

One to one coaching at thenutritionistuk.com. Instagram @paulthenutritionist.

In this weeks episode I explain in less than 7 minutes how calories work like you're a 12 year old - this is the easiest way to understand what is happening with your body, it'll help you understand calories for fat loss, weight gain, energy and supporting performance.

ENJOY IT. 

DOWNLOAD A COMPLETELY FREE SUPERMARKET HACKS LIST: https://ultimatehackslist.carrd.co/ 

I've spent two years telling people to ignore fad diets.

This week I'm defending them. All of them. Keto, carnivore, alkaline, celery juice, cabbage soup, the lot.

They work. 
That's the problem.

Then there's a study from Stanford that quietly demolished the entire "find the right diet for your body type" industry, including the DNA tests and the metabolic typing, and nobody reported the most important line in it.

After that I make the case for what I actually do for a living, and then list all the reasons you might not need it, which my accountant has asked me to stop doing.

In this episode:

• Why every fad diet works, and the one mechanism they all share
• Why a rule beats good judgement at four o'clock on a Thursday
• 609 people, 12 months, low fat against low carb, and what the difference actually was
• The gene test question that got answered directly, and what it predicted
• Why "just build sustainable habits" has the same failure rate, and why nobody in my industry says so
• The detail buried in that Stanford study that changes what the headline means
• What beat an actual prescription drug by nearly two to one

Learn more at: thenutritionistuk.com. 
Instagram @paulthenutritionist.

FREE ULTIMATE SUPERMARKET HACKS LIST: https://ultimatehackslist.carrd.co/

Only a FEW things can cure a hangover... 

Not the fry-up, not the Berocca, not the pint of water before bed, and definitely not the hair of the dog. 

What you can do is have a much smaller one, and there's decent evidence for how.

This week:
What a hangover actually is, why it isn't just dehydration, why the colour of what you're drinking genuinely matters, and the honest version of the alcohol and health conversation now that the old "red wine is good for you" line has quietly fallen apart.

No lectures. I'm not telling anyone to stop drinking.

In this episode:

What's actually happening in your body the morning after, and why dehydration is only part of it

Congeners, and why dark spirits and red wine hit harder than clear ones

Why alcohol wrecks your sleep even when you sleep for nine hours

The things worth doing before, during and after, in order of how much difference they make

You'll thank me after listening to this...

STOMACH BUG?

Half the country still believes flat Coke helps.

It's one of the worst things you can drink.

This one's entirely practical. No theory you can't use today.

Most of the advice people are working from on stomach bugs is about thirty years out of date, and one bit of it actively slows your recovery down.

In this episode:

• Why this is a fluid problem rather than a food problem, and the sipping technique that keeps it down
• What rehydration sachets actually do, why the sugar in them isn't for energy, and the one thing to buy now while you're well
• Why flat cola, fruit juice, fizzy drinks and sports drinks all make it worse
• Why "starve it out" is outdated advice, and what the evidence says about eating early
• The BRAT diet: fine as a starting point, poor as a rulebook
• What two large trials in the New England Journal of Medicine found when they tested probiotics on nine hundred children each
• When not to reach for Imodium
• Why the scales drop and why that weight isn't fat
• When to stop listening to me and ring 111

THIS IS FOR YOU: https://ultimatehackslist.carrd.co/

Following on from Wednesday's episode, this is how to make the most out of supermarkets - saving money, time and not buying things you don't need. 

Remember to improve your algorithm by following this podcast to showcase you're interested in information from experts. 

The supermarket layout is one of the most refined pieces of behavioural engineering in your daily life, and almost nobody notices it happening. 

This week I take you round a shop and show you exactly what's going on, including the bits that are genuinely clever and the bits that are complete rubbish.

In this episode:

• Why the shelf isn't a shelf, it's advertising space, and what brands are actually paying for
• The number in the government's own evidence: how much prime placement lifts sales by, with nothing about the product changing
• What the 2022 HFSS law actually did, how many fewer items a day it took out of baskets, and why the overall figure barely moved
• How supermarkets rebuilt the same prompts within weeks, including the reason aisles got longer
• Why the milk is at the back, why you walk into flowers, and what the music is doing
• Multibuys, anchoring and Clubcard pricing: how the maths gets away from you
• The food psychology researcher with eighteen retracted papers, and why half the "facts" you've read about supermarkets came from his lab
• Seven ways to shop without being played, none of which need willpower

More on Instagram @paulthenutritionist.

You have a set of rules that were designed to fail.

In 1945 a physiologist took thirty six healthy young men, restricted their food for six months, and watched binge eating appear in men who had never binged in their lives. We've known what restriction does since 1950. We're still selling people the opposite.

No listener question this week. Just the evidence.

In this episode:

• What the Minnesota Starvation Experiment found, and why the psychological results matter more than the physical ones
• Why the hunger after a diet is measurable, and why one study found it still hadn't gone back to normal after a year
• Why binge eating usually isn't starve all day then eat everything at night, and what's actually happening instead
• The milkshake study that found dieters ate MORE after being fed, and what that tells you about the "what the hell" moment
• Why banning a food makes it louder, not quieter
• Six things that break the cycle, starting with the one nobody wants to hear
• When it's more than a messy Friday night, and where to get proper help

@paulthenutritionist on instagram!

"I'm 51. I haven't changed a thing, but everything's gone to my middle."

Caroline in Monmouth asked the question thousands of women are Googling at 2am, so this week I'm answering it properly.

Something real is happening during perimenopause and menopause. But almost everything you've been told about it is wrong.

In this episode:

• What the SWAN study found when it scanned over a thousand women through the menopause transition, and why fat gain doubled while the scales barely moved
• Why "my metabolism has crashed" doesn't hold up, and what the biggest study on human metabolism actually shows about your forties and fifties
• Does HRT make you gain weight? What the Cochrane review of 28 trials and 28,000 women says, and what it doesn't
• Why no supplement balances your hormones, and why you don't need to cut carbs
• The five things that actually work for menopause weight gain, in order of how much they matter
• Why the scales are the worst measurement you can use right now, and what to use instead

thenutritionistuk.com. 

More on Instagram @paulthenutritionist.

This is a REWINNNDDDD but not really, because NO ONE HAS HEARD THIS ONE!

I made a mistake and ripped it from our CLIENT ONLY podcast feed! 

So you lucky sausage you get an insight... listen, apply, enjoy and say thank you - it's so rude how you're all TAKE TAKE TAKE!

Jokes. Catch ya next week 🫡

READ GOOGLE REVIEWS HERE

DOWNLOAD A ULTIMATE HACKS LIST HERE showing you WHAT TO BUY in a supermarket.

THIS EPISODE WILL LOSE ME CLIENTS.

I'm about to do something my accountant would tell me not to.

In this episode, I give away, completely free, the exact blueprint I use to coach hundreds of people every year to lose fat, get their energy back, and stop feeling at war with food. Not the watered-down version. 
The whole method. 
The thing people pay me for.

Why? 
Because knowing what to do was never most people's problem.

I walk you through all six steps, start to finish, and bring each one to life with real client stories (names and details changed): the man who'd yo-yo dieted for 35 years, the woman told she had a "slow metabolism" who had to eat MORE to lose weight, the client whose scale went UP while he was quietly winning, and the mindset shift that changes everything before a single meal is touched.

By the end, you'll have a blueprint you can actually use on yourself. 
No gatekeeping. 
No catch. 

Grab a pen.

And if you take it and run with it? 
Genuinely, I'll be made up for you.

Paul 

Grab a little cup of tea or black coffee... pull up a chair and lets have a little chat... let's get to know each other. x

https://ultimatehackslist.carrd.co/

Greens powder. 
Fat burners. 
BCAAs. 
A testosterone booster off Instagram. 
ashwagandha, and a pre-workout that makes your face tingle.

Sound like your cupboard? You're not alone... and you might be flushing a small fortune down the drain.

This week's question comes from Will, who's spending £150 a month, that's £1,800 a year, on supplements and has no idea if a single one actually works. So Paul goes through every last tub, no marketing, no hype, just the evidence.

You'll find out the short list genuinely worth your money (it's cheaper and more boring than you think), the ones you can bin tomorrow and lose nothing but the expense, and the uncomfortable truth about where that £150 would do you ten times more good.

The supplement industry is worth billions, and it's built on your hope and your fear of missing out. 
This episode hands you the facts, saves you a packet, and might just empty half your cupboard.

DOWNLOAD THIS ULTIMATE SUPERMARKET HACKS LIST >> ultimatehackslist.carrd.co

In this weeks episode, I explain SIMPLY why less IS NOT MORE my friends!

It's a cleaned up rewind... enjoy it. 

DOWNLOAD: ultimatehackslist.carrd.co

Can You Actually Build Muscle AND Lose Fat at the Same Time?

You want to lose the belly. 
You also want to look like you actually lift. A
nd everyone keeps telling you to pick one... bulk and get fat, or cut and get skinny.

So you flip-flop. Eat loads for a few months, then starve yourself. And somehow end up looking exactly the same.

This week's question came from Danny, 34, who's been stuck in that exact loop for years. So Paul settles it once and for all: is building muscle and losing fat at the same time actually possible, or a myth the internet won't let go of?

The honest answer sits somewhere between "you can't" and the influencers screaming it's easy. Paul breaks down what body recomposition really is, who it works best for (you might be surprised... it's probably you), the three things that make it happen, and why the bulk-then-cut cycle quietly cancels itself out.

No dirty bulks. No crash diets. No nonsense. Just how to finally stop going in circles and start looking like you train.

And a warning... the scale is about to become useless. Here's what to watch instead.

This is a rewound episode from 40 episodes ago... but it's a biggy... if you do this ONE THING you will feel, look and be a better person.

Goodbye brain fog
Goodbye weight 
Goodbye poor skin
Goodbye bad energy... 

In this episode, I give you a quick run down about what I do on a daily basis as a full time, online nutritionist - what my weeks look like, how I feel my time etc... if you've ever wondered - here's what I do. 

WANT A FREEEEE 'NUTRITION HACKS' CHEAT SHEET? : https://ultimatehackslist.carrd.co/

The Weight Is Coming Back. Nobody Told You That.

Three stone down. Feeling brilliant. 
And then the prescription ends.

This week's question came from Karen, 47, who's nine months into Mounjaro and about to come off it. 
She's terrified. 
Her appetite has been switched off this whole time and she doesn't know what normal eating even looks like anymore. Everyone keeps telling her it'll all pile back on.

So we're having the conversation almost nobody in this industry wants to have.

Paul is straight about what the research actually shows when people stop these medications, and honest about why it happens... which turns out to be far more mechanical, and far more fixable, than the horror stories suggest.
 
Then the bit that matters: what to do RIGHT NOW, while you're still on it, so that coming off isn't a cliff edge.

Just the truth about what it's actually doing for you, and what it can't do.

And if you'll never go near one? 

Listen anyway. 

Because the diet that worked while you were on it, the plan someone gave you, the coach, the challenge... it's the exact same problem. Something else was doing the work, and when it stopped, so did the results.

The medication was never the achievement. It was the opportunity.

Eat. Achieve. Repeat.

FREE HACKS LIST: https://ultimatehackslist.carrd.co/

Good All Week, Blown by Sunday Night: The Weekend Trap

Monday to Friday, you're brilliant. Calories hit, steps done, meals prepped, fully in control.

Then Friday night lands.
A few drinks, a takeaway, a big Sunday lunch... and by Monday the scale's up and it feels like you've torched the whole week.

Sound familiar?

You're not weak, and you're not failing five days a week. 

In this episode Paul pulls apart the most common pattern he sees in coaching... why the weekend specifically undoes everything, the maths that quietly cancels out your best days, and whether you're actually ruining your progress or just panicking at a Monday water-weight number.

Then the fix. And no, it's not spending every weekend eating chicken and rice while everyone else is at the pub. It's how to have a proper, enjoyable weekend that isn't a wrecking ball, so your five good days finally start to count.

If you're amazing all week and baffled every Monday, this is the one.

FREE MEAL MAKER >>> https://mymealmaker.carrd.co/

In this episode, Marcus asks:

"Paul, over the last year I've cut out gluten, then dairy, then I went low-carb, and recently I dropped anything with seed oils after seeing it online. My list of 'safe' foods is tiny now and I'm honestly more anxious about eating than I've ever been. I don't even feel better. How do I know what's actually a problem and what isn't?"

What a question and my god I've got the answer... and it applies to you too. 

Got a question? Message: podcast@thenutritionistuk.com 

You train for months. 
You nail the big day. 
You finish on top of the world... and three days later you're flat on your back with a stinking cold, wondering what you did wrong.

The answer? 
Probably nothing. 
This is one of the most predictable things in sports science, and it doesn't just happen to athletes. The wedding, the charity walk, the brutal week at work... any big push can do it.

This week's question came from a listener whose daughter placed second in her first Olympic-distance triathlon, then got knocked sideways within 36 hours. We use it to unpack the "open window," the one nutrition mistake that quietly wrecks your immunity, and the simple things that actually help you bounce back.

DOWNLOAD THE FREE MEALMAKER 👉 https://mymealmaker.carrd.co/

Shattered by 2pm every day? Grazing your way through the afternoon just to stay awake? You're not lazy, you're not broken, and you're definitely not "just a tired person."

This week, Hannah from Bristol asked the question half of you are quietly living with: she eats well, walks her 10,000 steps, batch-cooks... and still hits a wall every single afternoon. So what's actually going on?

In this episode I break down:

✅ The real reason your energy crashes in the afternoon (it's rarely what you think)
 ✅ Why cutting carbs usually makes the fog and fatigue WORSE
 ✅ The one mistake almost everyone working from home makes
 ✅ The simple order of fixes that lifts the 2pm slump, often within a week

No nonsense, no jargon, just what actually works. 
If you've ever wondered why you're running on empty by mid-afternoon, this one's for you.

#NoForkingNonsense

FREEE: https://mymealmaker.carrd.co/

This weeks question is from Dan: Dan's 38, works shifts as a paramedic, and trains three or four times a week, mostly weights with the odd run. He's been trying to lose a bit of fat while holding onto muscle, and like most people he's been swept up in the protein conversation that's everywhere at the moment. 

To send your question: podcast@thenutritionistuk.com

DOWNLOAD A FREE MEAL MAKER TOOL: https://noforking.thenutritionistuk.com/mealmaker-448193

Send your questions in to podcast@thenutritionistuk.com 

And you'll be ON THE EPISODE! 

🔗 Free Meal Maker: mymealmaker.carrd.co

Surviving Summer: BBQs, Weddings, Parties and Holidays Without Losing the Plot

It's summer. The diary is full. BBQs, weddings, birthday meals, holidays, baby showers, parties that go on longer than they should.

And somewhere in the middle of all of it, there's a version of you quietly panicking about every single one.

This episode is the end of that.

Paul breaks down exactly how to navigate every major summer scenario without the anxiety, without the guilt, and without spending September feeling like you've undone six months of work. Because the research is clear — one event cannot undo meaningful progress. What actually derails people isn't the BBQ. It's the response to the BBQ. And that's entirely fixable.

In this episode you'll get a clear, practical framework for every situation summer throws at you. BBQs — and why they're actually one of the easiest nutritional environments you'll encounter. Weddings — the longest and most complex food day of the year, broken down simply. Buffets — and the one strategy that changes everything about how you approach them. Holidays — how to keep enough structure to come back feeling good without ruining the holiday. And alcohol — the honest conversation nobody else is having.

This isn't about restriction. It's about going into summer with a plan instead of just hoping for the best.

Download the free Meal Maker at https://mymealmaker.carrd.co/  meals built around real food, so you don't have to think about any of this twice.

The Food Label That's Been Lying to You About Sugar for 20 Years

You've looked at the sugar content on a food label. 
You've seen the traffic light. 
You've thought - amber, that's probably fine.

It's not fine. And it's not your fault for thinking it was.

The percentage you see on the front of your food packaging is based on a daily sugar reference value of 90 grams. The independent scientific body that reviews all the evidence - SACN - recommends 25 grams of free sugar per day. That's not a rounding difference. That's nearly four times higher than what the science actually says.

In this episode Paul breaks down exactly why that gap exists, who benefits from it, and what it means for what you're actually eating every single day without realising.

You'll learn the difference between free sugars and naturally occurring sugars - and why that distinction changes everything about how you should read a label. You'll find out where free sugar is actually hiding... and it's probably not where you think. 

You'll understand what the research really says about what sugar is doing to your health, your mood, your weight, and your long-term risk of serious disease.

This isn't an episode about cutting out sugar. It's an episode about understanding what you're actually eating... and why the information you've been given to make that decision has never been straight with you.

🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast.

New episodes every week. Find Paul at thenutritionistuk.com

🚨 DOWNLOAD YOUR FREE MEAL MAKER 👉 mymealmaker.carrd.co 🚨 

(Bit of an audio issue on this episode, but you'll get used too it)

You were "good" all week. Then Saturday happened and you ate everything in sight. Now you're lying on the sofa feeling like absolute shit, promising yourself you'll start again Monday.

This isn't a willpower problem. It's biology.

In this episode of No Forking Nonsense, registered nutritionist Paul Evans (MSc, RNutr) breaks down exactly why binge eating happens, why it's not your fault, and how to stop the restrict-binge-guilt cycle that's been ruining your weekends for years.

We cover:

• The Minnesota Starvation Experiment (1944) and what it reveals about restriction and overeating
• Why eating 1,200 calories during the week guarantees you'll binge on Saturday
• The blood sugar rollercoaster that makes one biscuit turn into ten
• The "fuck it" button and all-or-nothing thinking
• Why you can't stop eating at night (and what to do instead)
• The exact calorie targets that prevent binges without restricting progress
• How to give yourself permission without losing control

This isn't generic advice about "listening to your body." This is evidence-based, practical information that will change how you think about food forever.

If you've ever felt out of control around food, blamed yourself for binging, or promised to "be better" next week - this episode is for you.

For five days of completely free coaching head to tinyurl.com/kickstarter26

thenutritionistuk.com/weekend

You're doing everything right. Eating less. Moving more. Trying harder. And you're still tired, still struggling, still wondering why nothing is shifting the way it should.

What if the problem isn't effort? 
What if it's the four things nobody ever actually talks about?

Not a new diet. 
Not a supplement stack. 
Not another programme. 
Four things so simple they sound almost too obvious - and yet the research behind them is some of the most compelling in the whole of nutrition science.

In this episode Paul breaks down exactly what they are, why they work, and why most people are getting at least two of them badly wrong without even knowing it. This everything - energy, mood, body composition, how you feel when you wake up in the morning.

If you've been doing all the right things and still not feeling it - this is the episode you've been waiting for.

🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast.

New episodes every week.

Find Paul at thenutritionistuk.com

Why You're Always Hungry (And It's Not What You Think)

You've eaten. You're not starving. But you're still thinking about food - what's in the fridge, what you're having later, whether that thing in the cupboard is still there.

This isn't a willpower problem. It's a biology problem.

In this episode, Paul breaks down exactly why constant hunger and food preoccupation happen - the hormones working against you, what poor sleep actually does to your appetite the very next day, why ultra-processed food is specifically engineered to keep you eating, and how stress drives you straight to the biscuit tin every single time.

This is the episode that makes it all make sense.

You'll learn:

• Why you can be physically full and still crave food (and the neuroscience behind it)
• What ghrelin and leptin actually do - and why dieting makes hunger worse over time
• The single biggest nutritional lever for managing hunger (most people are miles off on this)
• Why one bad night's sleep can add 500 calories to your day without you noticing
• Five practical things you can do about all of it - starting today

No guilt. No nonsense. Just the research, explained clearly.

🔗 Get the free Weekend Survival Guide at thenutritionistuk.com/weekend - how to eat out, navigate social occasions, and still make progress. Free. No strings.

No Forking Nonsense is the UK's second most listened-to nutrition podcast. New episodes every week.

We're going somewhere most nutrition podcasts won't today. Sex drive. Specifically - why yours might have dropped, why that actually matters, and what your diet has got to do with it.

In this episode, Paul covers the real biology behind libido - why it's one of the most sensitive health markers you have, what testosterone actually needs to function properly, why chronic under-eating destroys your hormonal health, and how one week of poor sleep can age you 10 to 15 years hormonally.

No fluff. No awkwardness. 
Just the stuff you actually needed to know.

You go to the gym. You work hard. You're consistent. 

So why isn't anything changing?

This episode is the conversation most personal trainers and 'fitness influencers' will never have with you - because it's bad for business.

Paul breaks down the actual science of why exercise alone is never going to get you the results you're after, why the calories burned on that treadmill screen are almost certainly a lie, and why your brain is quietly sabotaging you every time you leave the gym feeling virtuous.

This one covers the constrained energy model of metabolism, the licensing effect that makes you eat more after training without realising it, and why NEAT- the movement you do outside the gym - probably matters more than your actual workout.

And then the practical bit. What to actually do instead. Simple, repeatable, no nonsense.

If you've ever trained hard for weeks and wondered why nothing changed - this episode is for you. 
And if you know someone who's living in the gym and eating their results back, send it to them. 
They need to hear it.

Find Paul at @paulthenutritionist and grab FREE COACHING at tinyurl.com/kickstarter26

👉 Book your free 30 minute call here: https://calendly.com/paulthenutritionist/new-meeting

If you've ever been told you have IBS and left the GP feeling like you know roughly as much as when you walked in, this episode is for you.

IBS affects up to one in five people in the UK. It's one of the most common diagnoses going. And it's also one of the vaguest. No blood test. No scan. No definitive answer. Just a label that essentially says your gut is unhappy and we're not entirely sure why.

In this episode Paul breaks down what IBS actually is, why the term is so frustratingly broad, why it genuinely seems like everyone has it these days, and what the research actually says about managing it properly.

He covers the gut-brain connection and why stress and anxiety aren't just things that happen alongside IBS but are often part of what's driving it. He gets into the low FODMAP diet, what the evidence says, and why it's a tool not a life sentence. And he explains why two people can have the same diagnosis and need completely different approaches.

No waffle. No supplement plugs. Just a registered nutritionist telling you what's actually going on and what you can do about it.

And at the end of the episode Paul has opened up a limited number of free 30 minute calls next week — something he doesn't normally do. If your gut has been a problem for years and you're not sure where to start, grab a slot before they go.

👉 https://calendly.com/paulthenutritionist/new-meeting

Topics covered: what IBS actually is, the Rome IV diagnostic criteria explained simply, why IBS is an umbrella term not a single condition, the gut-brain axis, low FODMAP evidence, fibre, probiotics, stress and sleep, and how to start identifying your personal triggers.

FOR 5 DAYS OF FREE COACHING GO TO: tinyurl.com/kickstarter26

Ultra-processed foods are everywhere in the headlines right now. But are they actually killing you, or is this another case of nutrition science being turned into clickbait?

In this episode Paul cuts through the noise on one of the most talked-about topics in nutrition right now. From the origins of the NOVA classification system to the actual research behind the UPF headlines, this is the honest, balanced take you won't get from a documentary or a social media scare post.

Paul breaks down what "ultra-processed" actually means under the NOVA system, and why the definition is a lot broader and blunter than most people realise. Spoiler: your baked beans, your Weetabix, and half the "healthy" food in your cupboard probably qualifies.

He also digs into the science, including the major BMJ umbrella review, the NIH clinical trial that made headlines, and the crucial difference between association and causation that nobody seems to want to talk about.

And then there's the argument that might ruffle a few feathers. If you're drinking regularly, not hitting your protein, barely eating any veg and not sleeping properly, worrying about emulsifiers is a fart in a thunderstorm. Paul makes the case that for most people, the UPF conversation is a distraction from the basics that would actually change their body and their health.

Honest, evidence-based, and zero waffle. As always.

I've got 5 days of completely free coaching waiting for you: tinyurl.com/kickstarter26

Everyone's on Ozempic. 
Your mate, your colleague, half of Instagram. 
And if you're doing the actual work - tracking food, training, being patient - you're probably wondering if you're stupid for not taking the shortcut. 
Let me be clear: Ozempic is NOT the answer. It's an expensive, side-effect-ridden temporary fix that doesn't teach you anything, makes you lose muscle, and stops working the second you stop paying £300/month for it. In this episode, I break down exactly why Ozempic fails long-term, who the 5% of people are who should actually use it, and what you should do instead if you're serious about losing weight and keeping it off. No shortcuts. 

And if you're ready to do it properly, I've got 5 days of completely free coaching waiting for you: tinyurl.com/kickstarter26

Studies referenced:

• STEP 1 trial (2021, NEJM)
• STEP 1 follow-up (2022)
• SURMOUNT-1 trial (2022, NEJM)
• SELECT trial (2023, NEJM)
• Body composition changes with semaglutide (2023, Obesity)

For five days of free coaching: tinyurl.com/kickstarter26

FOR FIVE DAYS OF COMPLETELY FREE COACHING HEAD TOO: Tinyurl.com/kickstarter26

Trying to feed your family healthy food without spending hours in the kitchen or a fortune at Tesco? You're not alone.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I'm giving you practical, realistic advice on how to feed your family properly without it being another full-time job.

In this episode:

• Why family nutrition is so hard (and why it's not your fault)
• The one meal rule: how to stop cooking multiple dinners every night
• Batch cooking that actually works for busy parents (3 meals, not 14)
• How to get kids to eat vegetables (the actual science, not Instagram tricks)
• Budget-friendly family meals that don't cost a fortune
• Why you should stop hiding veg and what to do instead
• Simple meal ideas your family will actually eat for under £1.50 per portion
• What to do when your partner eats differently to you
• Quick wins you can implement this week

I reference multiple studies including research from Penn State University on vegetable acceptance, University College London on food exposure frequency (kids need to see a food 10-15 times before trying it), and evidence on why cooking one family meal reduces picky eating.

This isn't perfect-parent Instagram nonsense. This is real advice for real families who are time-poor, budget-conscious, and just trying to get dinner on the table without everyone losing it.

If you're a parent who feels guilty about fish fingers on a Wednesday, this episode is for you.

For five days of completely free coaching head to tinyurl.com/kickstarter26

tinyurl.com/kickstarter26

Think carbs are making you fat? Think you're intolerant to bread and pasta? Think cutting carbs is the answer?

You're probably wrong on all three.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I'm breaking down the biggest carb myths in the diet industry.

In this episode:

• Why that initial weight loss on low-carb diets isn't fat (it's water and glycogen)
• What actually happens to your body when you cut carbs long term (spoiler: it's not good)
• The real reason carbs don't make you fat (portion sizes and food combinations do)
• Why you feel bloated after pasta (and why it's not a wheat intolerance)
• The water retention problem nobody talks about (and how to fix it)
• Why 93% of people who think they're gluten intolerant aren't
• The portion size problem: why restaurant pasta servings are 3x what you should eat
• How to actually eat carbs properly without bloating or gaining weight

I reference the DIETFITS trial showing low-carb and low-fat diets produce identical weight loss, and a 2018 study proving most "gluten sensitivity" is actually portion size and placebo effect.

This isn't anti-keto propaganda. This is evidence-based information about how your body actually works with carbohydrates - and why cutting them out completely is unnecessary for 99% of people.

If you've been scared of bread, pasta, or rice - this episode will change how you think about carbs forever.

For five days of completely free coaching head to tinyurl.com/kickstarter26

For five days of completely free coaching head to tinyurl.com/kickstarter26

Exhausted all the time? 
Struggling to get out of bed even after 8 hours sleep? 
The 3pm crash hitting you like a truck every single day?

You're not lazy. You're not broken. Something specific is going wrong - and in this episode, I'm breaking down exactly what it is.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I cover:

• Why chronic exhaustion is a biology problem, not a willpower problem
• The #1 reason most people feel tired (hint: you're probably not eating enough)
• How blood sugar rollercoasters are destroying your energy levels
• Why bad sleep creates a vicious cycle you can't escape
• The overtraining trap that makes exhaustion worse, not better
• Key nutrient deficiencies that silently drain your energy (and how to fix them)

This isn't generic wellness advice. 
This is evidence-based, practical information you can actually use to get your energy back without drinking five coffees a day or taking supplements you don't need.

If you've been blaming yourself for feeling tired all the time, this episode will change how you see exhaustion forever.

For five days of completely free coaching head to tinyurl.com/kickstarter26

For FIVE FULL DAYS OF FREE COACHING HEAD TO tinyurl.com/kickstarter26

Today, indulge me - as I give you the lowdown of who I am... I feel like it's all info, info, info - so here's a back story... I hope it helps you.