Explore every episode of the podcast No Forking Nonsense - The Nutritionist UK

Breakfast is a hot topic.
Is it the most important meal of the day?
If so, what do you eat?

You'll know the answer to all of those questions by the end of today!

In this episode I talk you through why you MAY need to EAT MORE FOOD to lose weight? Or why you starving yourself is not helping you!

If you've enjoyed this, or have any questions please email me paul@thenutritionistuk.com 

If sleep was a drug, it would be taken by every human being... get that right and most areas of your life will improve. Do these things tonight and I PROMISE you'll see your life improve by a minimum of 20%! 

In this episode - I give you this ONE HACK that will quite literally change your life if you're not doing it... it's simple. It's effective, and best of all... it is free... REALLY.  

I've heard this a million times... here is how to fix that problem (that isn't a problem - you are just poor at managing expectations) do this and you'll fix most areas of your life. For good. 

Intermittent fasting has been hyped as the magic bullet for fat loss — but the science tells a different story. In this episode, Paul breaks down what’s actually happening when you skip breakfast, why fasting doesn’t give you a unique fat-burning advantage, and what the research really shows about metabolism, muscle retention, and long-term results.

You’ll learn:

• The truth about “fat-burning zones” and fasting windows
• Why calorie balance still rules, regardless of when you eat
• How fasting can help some people — and wreck progress for others
• The hidden downsides of extreme fasting for energy, mood, and training performance

n this episode, I break down the one concept I teach more than anything else — the calorie bank account.

If you’ve ever said “I eat healthy but don’t lose weight” or felt confused about why nothing changes no matter how good your diet is… this episode will make everything click.

I’ll explain how calories work using the simplest possible analogy — a weekly money budget.
You’ll learn how overspending (overeating), underspending (calorie deficit), banking calories, and balancing things out after a big weekend is exactly how fat loss and weight gain works in real life.

No fads. No detoxes. No metabolic mysteries. Just energy in, energy out — explained in a way that finally makes sense.

You’ll learn:

• Why weight loss is like managing a bank account
• How to “borrow” and “repay” calories after weekends or events
• Why you don’t need to start again every Monday
• How to use this system to make progress without guilt or restriction

If you understand this, dieting stops being confusing — and starts being controllable.

Christmas isn’t the problem. The way most people think Christmas works is the problem. In this episode, Paul breaks down the real reasons people spiral every December… and how to actually enjoy the season without turning it into a two-week binge-fest you spend all of January undoing.

We dig into the mindset traps, the “I’ll start again in Jan” lie, why Christmas does not need to revolve around food, and how alcohol quietly wrecks your energy, appetite, sleep and self-control. You’ll get simple, realistic strategies to anchor your habits, stay in control, and enjoy the big days without abandoning yourself on the small ones.

If you want a Christmas where you feel good, stay present, and still make progress, this one’s for you.

DM me CHRISTMAS on Instagram (@paulthenutritionist) if you want the free Christmas Survival Checklist.

This week’s episode is your complete survival guide to drinking, eating and actually enjoying Christmas without waking up on January 1st wondering what on earth happened.

We’re talking alcohol, calories, hangovers, supplements, smarter nutrition choices and the real reasons people feel awful after a big night out. No scare tactics, no nonsense and definitely no “just don’t drink” advice.

You’ll learn:

• how to manage alcohol without derailing your progress
• the truth about calories in festive drinks
• how to prevent hangovers using actual science
• supplements that make a difference
• what to eat before and after drinking
• how to navigate parties, buffets and late nights
• how to enjoy Christmas without the guilt spiral

This episode is simple, practical and designed to help you go into every event feeling in control, not chaotic. If you want to enjoy December without the weight gain or the regret, this one’s for you.

🎧 No Forking Nonsense

Episode: How To NOT be hungover

f you spend December swinging between being “good” and then eating everything in sight, this episode is for you. The binge and restrict cycle is one of the most common patterns I see, and Christmas makes it ten times worse. Not because the food is the problem, but because the lack of structure, skipped meals, guilt and pressure push people straight into all or nothing mode.

In this episode I break down exactly what the binge and restrict cycle is, why it has nothing to do with willpower, how it messes with your hunger hormones and decision making, and why so many people end up feeling out of control around food in December.

You’ll learn how the cycle starts, what keeps it going, and how Christmas routines, fatigue, stress and emotional triggers turn it into a perfect storm. And more importantly, I’ll walk you through the practical steps to break it. No banning foods, no saving calories, no detox nonsense. Just proper meals, realistic boundaries, and a structure that stops the binge drives in the first place.

If you want to enjoy Christmas without the guilt, the food panic and the January regret, this is the episode to listen to. Stop fighting your biology and start working with it. And if you’re a parent, this applies to your kids too.

Listen now on No Forking Nonsense.

Everyone thinks getting ill in winter is “just normal”… but most people have no idea they’re weakening their immune system with their daily food choices.

In this episode, Registered Nutritionist Paul Evans breaks down the nutrition secrets that actually keep you healthy through winter — the stuff no one ever explains properly.

You’ll discover:

• Why low calories and low protein leave your immune system defenceless
• The exact foods that strengthen immunity (and the ones people think help, but don’t)
• How to use vitamin C properly — not just grabbing an orange juice
• Why zinc is the forgotten antiviral mineral
• The simple omega-3 trick that reduces winter inflammation
• What probiotics actually do — and how one daily habit can improve resilience
• The go-to foods to eat at the first sign of a sore throat or runny nose

Clear, simple, science-backed advice you can use today — without the fluff, fads, or supplement nonsense.

If you want fewer sick days, faster recovery, and more energy this winter… this episode is your blueprint.

In this SPECIAL ONE OFF BONUS EPISODE I give you a Day in the life of what I get up to on a daily basis as a full time online nutritionist... it's a little longer and just lets you spend the day with me so you know how my days are filled up. I'm hoping that putting TWO episodes out this week that we CHALLENGE THE TOP SPOT (unlikely!). 

Back to normal next week so don't worry!

Every January, people promise themselves that this time will be different.
And every February, most of them feel flat, frustrated, and back where they started.

In this episode, I break down why traditional goal-setting fails, especially for people who already try hard, care deeply, and feel fed up with starting again.

We talk about:

• Why motivation is the weakest tool you can rely on
• The difference between goals, intentions, and systems (and why only one actually works)
• What the research says about behaviour change, identity, and consistency
• How to set goals that support your energy, health, and life rather than dominate it
• Why January doesn’t need pressure, restriction, or reinvention to work

This isn’t about becoming a “new you”.
It’s about building a system that works with your life, not against it.

If you’re tired of fighting food, fighting yourself, or feeling like nothing sticks, this episode will help you start the year calmly, clearly, and with a plan that actually lasts.

In this episode, I talk you through what to do RIGHT NOW to improve your energy levels and (if fat loss is the goal) to reduce your body fat... these are simple things that will help to make 2026 the best year of your life. 

REMEMBER: head to thenutritionistuk.com and sign up to the newsletter to be sent a FREE meal maker tool THIS SUNDAY!

Cravings aren’t a lack of willpower. They’re signals.

In this episode, I break down what cravings actually mean, why they show up, and what your body is trying to tell you when you suddenly want sugar, carbs, snacks or comfort food. We cover the real drivers behind cravings, including blood sugar, meal timing, protein intake, sleep, stress and recovery, and why trying to “be stricter” usually makes things worse, not better.

This is a practical, no-nonsense look at cravings, how to respond to them without spiralling, and how to reduce them long-term without restriction, guilt or white-knuckling your way through the week.

If you’d like my FREE Hunger and Cravings Toolkit, email me at paul@thenutritionistuk.com and I’ll send it straight over.

Here is the link. Take Action: https://www.thenutritionistuk.com/bookacall 

>> thenutritionistuk.com/weekend

Most people don’t fail their fat loss goals during the week.

They fail them quietly, unintentionally, and consistently… at the weekend.

In this episode of No Forking Nonsense, I break down why weekends undo progress for so many people, even when Monday to Friday feels “on point”. We talk about the real maths of fat loss, how one or two social meals can wipe out a weekly deficit, and why this isn’t a willpower problem, it’s a strategy gap.

I walk you through:

• Why fat loss is a weekly equation, not a daily one
• The most common weekend traps that stall progress
• How alcohol, late meals and poor structure compound without you noticing
• Simple rules that let you enjoy your weekends without starting again every Monday
• What to do after you overeat so one meal doesn’t turn into a lost week

This isn’t about restriction, tracking everything, or avoiding social plans. It’s about containment, planning, and making weekends work with your goals, not against them.

If weekends feel like your weak spot, this episode will give you clarity and relief.

And if you want the exact framework I use with clients, you can download my free Weekend Survival Guide via the link above.

Supermarkets aren’t neutral.

They’re engineered to make you overbuy, under-eat protein, snack mindlessly and walk out thinking you’ve “been good”… right up until 4pm hits and you’re hunting for sugar.

In this episode, I break down UK supermarket hacks most people never think of – not the obvious “buy frozen veg” stuff, but the smart, slightly sneaky ways to make supermarkets work for you.

We cover:

• Where the best protein foods actually live (hint: it’s not the protein aisle)
• How frozen foods reduce decision fatigue and stop last-minute takeaways
• The simple way to eat chocolate and snacks without triggering a binge
• How to use meal deals properly instead of them using you
• Small swaps that improve energy, appetite control and consistency without dieting

This is about designing your food environment so you don’t need willpower to get results.

If weekends are where things usually unravel, I’ve also put together a free Weekend Survival Guide to help you stay on track without missing out.

👉 Download it here:

https://thenutritionistuk.com/weekend

If this episode helped, share it with someone who “eats well” but still feels stuck.

thenutritionistuk.com/weekend

Everyone wants better focus, sharper memory and more mental energy.

Most people think they need a supplement stack, mushroom coffee or some Silicon Valley biohack.

They don’t.

In this episode of No Forking Nonsense, I break down what the research actually says about nutrition for brain power. We cover glucose stability, protein and neurotransmitters, omega 3 fats, iron, B vitamins, hydration and the Mediterranean dietary pattern.

No hype. No influencer nonsense. Just the foods and eating structure that genuinely support cognitive performance.

If you feel foggy, flat or reliant on caffeine to function, this one’s for you.

If you’d like five days of completely free coaching from me, a registered and leading UK nutritionist, head to:

tinyurl.com/kickstarter26 and join the Kickstarter. 
Real structure. Real accountability. 

Everyone is taking something.

Testosterone boosters. 
Fat burners. 
 Pre-workouts that read like a chemistry exam.

But what actually works?

In this episode of No Forking Nonsense, I break down supplements through the lens of real human research, not marketing copy. We cover:

• The supplements with strong evidence and correct dosages
• The ones with limited or context-specific benefit
• The ones that are almost entirely hype
• The gap between what studies actually show and what the industry sells

We talk creatine, caffeine, vitamin D, omega-3s, protein powders, beta-alanine, BCAAs, testosterone boosters, fat burners and nootropic blends - including the dosages used in research and why most products on the shelf don’t match them.

This is not anti-supplement.

It’s anti-nonsense.

If you’re spending money on capsules and want to know whether they’re actually doing anything - this episode is for you.

Evidence over hype. Always.

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.

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

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 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

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

👉 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.

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

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.

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.

🚨 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

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 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

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.

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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 

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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.

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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.

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. 

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... 

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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.

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

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

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

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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.

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 🫡