No Forking Nonsense - The Nutritionist UK

💡 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’ve been told you have to pick one. Bulk or cut. Build or lose. Pick a lane. It’s rubbish, and it has been for about a decade. You can lose fat and build muscle at the same time. What nobody tells you is that it works brilliantly for three types of person and barely at all for a fourth, and knowing which one you are decides everything else you do. In this episode: The four groups, and why most people put themselves in the wrong one. The best position in the entire sport, and why hardly anyone realises they’re in it. Why being further from your goal makes this bit easier, not harder. The study where two groups ate the same calories and did the same training, and only one of them built muscle. Why 140g of protein can do two completely different jobs depending on when you eat it. The reason your deficit is probably too big, and what losing faster actually costs you. Why your class might not be doing what you think it’s doing. What decides whether the weight you lose comes off as fat or as muscle. This is the one nobody mentions and it isn’t food. And why, if this is working properly, the scale will barely move at all. SEND ME YOUR QUESTIONS A lot of you found this podcast through a sticker in a gym, which was either the best or worst marketing decision I’ve ever made. DM me on Instagram @paulthenutritionist with questions on whatever you’re stuck on. Protein, training, why the scale won’t move, what to eat before a 6am session. I read all of them, I answer as many as I can, and the best ones become episodes...

💡 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 finish work, and then what? Most people answer that question by accident. The phone comes out, two hours go somewhere, and you end up in bed later than you meant to having not really rested. Then you wonder why the next day starts flat. Part one was the first half of the day. This is everything after it. Evenings, sleep, your body, the stuff that makes you better company, and a few things that have nothing to do with nutrition and are in here because they work and Paul couldn’t not mention them. What you get out of it: How to improve your looks for about a tenner. Two minutes a day. Why a knife is the wrong tool for most of what you’re cooking. The £5 thing missing from your kitchen drawer. Your shopping list is in the wrong order (how to fix it for maximum impact) The three things in your bedroom wrecking your sleep, and the exact temperature it should be. How to get properly out of your own head without taking anything. The one drink I’ll defend at 3pm (which is going to annoy about half of you) How to never forget somebody’s name again. How to be the most interesting person in the room while barely saying a word. And why you should leave a party without saying goodbye to anyone. 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. If you want to bring this to your company, email me: paul@thenutritionistuk.com Instagram: @paulthenutritionist

💡 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 -- 💡 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 -- 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. I n 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.