In this episode I spend 10 minutes going through as many options as I can think of consisting of breakfast/ lunches/ dinners that take anything from 5 minutes to 30 minutes so you have absolutely no excuses to not prepare your foods! 

I go into details about what the research says about sleep and how to optimise and improve your sleep; do Even 20% of these things and your sleep will improve significantly.

See this as a lovely bedtime story as I guide you through the audio version of the welcome pack, please do ensure you read along with this!

In this episode I take you on an audio tour of the 'resource hub' to give you more of an understanding about what you can expect and an insight about what's inside. 

I go through your options on the high street so you can make smart decisions regarding your nutrition! 

In this episode, I try something different following a conversation with a client, you'll see how I execute my mornings so they're calm - setting me up for a productive and organised day. 

The most important thing in your life, regardless of who you are is GREAT SLEEP... listen to this and read the guide, apply whats's in it and your life could quite literally be transformed! 

Possibly the most important aspect of nutrition and health, regardless of your goals! I guide you through how and what I do to prep my food and get set up for the future!

This is an audio rip of the Cravings workshop you can access in the workshops folder!

In this episode you can hear the audio version of the alcohol guide. 

In this audio RIP of a workshop (see workshops folder) you can HEAR how and why diets work, to fully position yourself as an expert in the years to come!

In this episode, you'll be able to hear the Nutrition Blueprint to save your weary eyes... PLEASE ensure you read this aswell! 

In this episode I show you how to stop your racing thoughts and to get ALL of your tasks completed without being distracted to become the best version of yourself! 

In this episode I explain the science and biology of eating MORE to lose weight... many of you are stuck eating LESS food thinking you'll hit your goals. You won't... in fact it'll have the opposite outcome!

Recently a lot of you have told me you're struggling to switch off! So in this episode, I go through what I do to stop racing thoughts and how I manage to switch off every week - ensuring that nothing is forgotten. Hopefully it gives you some real insight! 

In this episode you join me (kinda) in as I shop in Aldi going through how to navigate the world of supermarkets - what to buy, what to avoid etc etc. 

Some home truths about why you're not making progress.

In this audio taken from a workshop in the hub, I discuss how to balance your work life with health and fitness. Watch in the hub or listen on here! 

In this episode, I break down how to navigate summer despite the barriers that are often faced.
Expect to learn: 

• How to navigate airports
• How to avoid jet lag
• A HACK to get high protein, great tasting food on an aeroplane BEFORE everyone else
• How to navigate BBQS
• All inclusive buffets
• And how to drink and eat this summer to STILL lose fat!

This is a workshop rip (available in phase #2) around building a healthier relationship with food. Many of us seem to struggle with out food choices and this breaks down how to improve our language and approach to food and eating! 

[REUPLOADED] SOOOOO here it is. The Good the BAD the unnecessary... so have a listen, read the guide and let me know if you have any questions... don't go in blindly... message me.

This is a more advanced nutrition approach for phase 3 clients. Please listen to this along side the advanced nutrition guide and complete the accompanying workbook for the best results! 

In this episode I talk you through what a refeed is and why we execute them (and how). They can be a great tool for us, which is why we structure them in phase #2

This is insightful. 

This episode is all about the most dangerous feeling you can experience when looking to improve your health - complacency. If you're there, we need to break that cycle. 

We'll make some changes in 90 days... but it isn't enough if you want real progress. Here's why (with examples).

Following Augusts challenge and you setting September challenges, it's strikes me how many of you have recognised that your phones are causing you to be completely on your ass. So listen to this. 

If you don't start doing this you are wasting hours of your own time.

This episode is a little longer than usual but hopefully you find it really helpful! Its about surviving winter! 

We talk:

• Why your winter behaviour changes (so you stop blaming yourself)
• Simple routines that keep energy steady
• Easy food swaps that feel comforting but still support goals
• How to avoid the “winter slide → January panic” cycle!

Life-Changing Nutrition Hacks That Save You Time, Stress and Calories

If you ever feel like eating well takes too long or requires too much effort, this episode will change your life. Paul breaks down the simplest, smartest and most underrated hacks that make healthy eating almost automatic. We’re talking freezer shortcuts, no-cooking protein tricks, 10-minute meal builders, flavour hacks, batch-once-eat-five-times systems and the tiny changes that save you hours every week.

These are the hacks real clients use to stay on track when life is busy, willpower is low and time is tight. If you want nutrition that feels easier, faster and genuinely doable, this episode is for you.

I spent a weekend with 150 business owners who all had multi 6 figure businesses. Here's what I learned so you can learn it too.

Systemising High Performance
Most people set goals. Few build the systems to hit them. In this episode I break down how to engineer consistent high performance in real life — not just on paper. We’ll turn your week into a repeatable playbook: structuring time, fuelling with higher-quality food, building a sleep routine that actually restores you, nailing hydration without overthinking it, and designing a simple morning setup that sets the tone. We’ll also fix the big leak — scattered attention — so your energy goes where it matters.

Practical, repeatable, and built for busy humans. Listen in, set your system, and let your results become the side-effect.

You’ve been lied to about pre-workout nutrition.

This episode breaks down exactly what to eat before training — without the Instagram nonsense or “perfect meal” pressure. Whether you lift, run, or play sport, you’ll learn how to fuel properly for your actual training demands (not what some influencer does before a 5am gym selfie).

I’ll cover:
⚡ What your body really needs before different types of training — from heavy lifting to long runs and matches
🍌 The best pre-workout snacks for every situation (yes, even when you’ve only got 10 minutes)
💥 Why fasted training and fancy pre-workout drinks aren’t magic
🥯 Real-life foods that actually work — not just the textbook answers

If you’ve ever felt heavy, dizzy, or flat halfway through a workout — this episode explains why, and how to fix it for good.

🎧 Available on Spotify, Apple, and everywhere else you get your podcasts.

So many many people struggle with this and if you haven't your friends/ family will have some form of this... so I thought i'd unpick and help you understand what it is and how to battle it. 

The festive period is around the corner... here's how to not F it up! 

This is a re-upload but poignant for this time of year. I talk you through how to drink and how to not be hungover. Important. 

PLEASE CONFIRM BY MONDAY.

This episode is an audio RIP from the WORKSHOP posted in the group. 
Please ensure you listen/ watch this before your check ins this week.

Any questions, hit me. 

THIS WEEKS POD is a rip from our first live workshop...
In it I talked through the changes to our coaching where you can find a road map HERE

To access the GOALS worksheet access that HERE. 

Hey, in this episode I take you for a walk to talk through something I'm prioritising this year, something I learned from 2022 that I'm changing. Join me... 

In this episode, we explore PRE-WORKOUT NUTRITION... Remember there is a complete resource in the HUB... that you can access here: 

https://drive.google.com/file/d/1CirWALsOUYbYN81rjKdKeZgM5npPMf6o/view?usp=sharing

If you want ANY of the resources or things I speak about in here- message me!

This is the audio from this weeks LIVE WORKSHOP! Remember to use your Cravings tool kit. 

We're always talking about YOU... so I thought I'd be all me, me, me in this episode.
If you want another episode about this - message me questions and i'll answer them!

This morning I woke up at 4.50am... here's what I did... and what you should do in that scenario.

This is the AUDIO from our most recent workshop of addressing and fixing burnout! 

This is the audio from our most recent workshop regarding how to Eat for your emotions. Really insightful! 

The biology of why under eating is plateauing your progress, how to reset and progress in a manner that gets you long term results.