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Hosted by Paul Evans, Registered Nutritionist (@paulthenutritionist)
Tired of the endless food fads, influencer nonsense, and TikTok nutrition “hacks”? This podcast cuts through it all.
No Forking Nonsense delivers straight-talking, science-backed nutrition advice that actually makes sense — in under 20 minutes. No fluff. No fads. Just real answers from a qualified expert who knows what works in the real world.
Each episode tackles one myth, one headline, or one common mistake — and gives you clear, practical takeaways you can apply straight away.
Whether you're trying to eat better, feel more human, or just stop falling for the same old food BS — this is the show for you.
Follow now and stop forking about.
Hello, thank you for listening, first and foremost, we're always in the charts. Now I have something for you, if you struggle with weekends, whether that is knowing how to go out, how to eat, what to drink, if you can drink alcohol, if you get hungover, all of that stuff, then go to the nutritionistuk.com/weekend and download your completely free guide. Completely free, no nonsense. It's a thank you from me too. Welcome to No Forking Nonsense, the podcast that slices through the nonsense and serves you straight talking nutrition advice that actually works.
@paulthenutritionist:I'm Paul, a registered nutritionist and your host. And every episode, I'll be debunking diet myths, breaking down confusing food advice, and giving you practical science backed tips to help you eat better, feel better, and get your edge back. There'll be no fads, no shite, just real talk that makes sense. Let's get stuck in. Hello and welcome to another episode of No Forking Nonsense and today I'm going to be talking you through four golden rules that is not only going to ensure that you have the healthiest happiest summer, but you're to have loads of energy and if weight loss is your aim, I'm going to guide you through in the most simple ways possible how you can do it, with the most simple rules.
@paulthenutritionist:Because one thing that I'm really passionate about is that it doesn't need to be made complicated and the problem that I have and the reason why I started Instagram was that there is so much shit out there, intermittent fasting this, cut out this, drink this, take this tablet, it's all a load of shite and actually if you stick to these golden rules, you're probably going to be in a better place in a few months time. So the first place that I want to start is just explaining to you that with my clients, every single one of them has made significant amount of progress, whether that is for six months, a year, two years, regardless of what their goal is, whether that is as an athlete, whether that is to gain weight, that is to lose weight, whether that is to increase their energy, every single one of them has made progress and every single one of them will have embedded these rules. Probably the earliest possible opportunity. And now if you speak to any of them, they'll tell you that oh yeah, well I do that because it's just second nature and that's where we want to get you to.
@paulthenutritionist:I want you to feel that these things become automatic and initially if you re not doing these things, it s going to take maybe a couple of weeks to acclimatise. But once you ve embedded these golden rules, you find that actually they re pretty easy to sustain and you'll start to feel the benefits. I usually say when anyone works with me,
Speaker 2:I say you feel it in
@paulthenutritionist:a month, you see it in two months and your life will change in three months and that is absolute fact. So the first rule goes back to episode number one of this podcast and it is the simplest, quickest, easiest win that anybody can do, there's no excuses at all. I have clients who have very very busy jobs, I have clients who are full time athletes, I have clients who are surgeons, I have clients who have to fly around the world, you name it, I've got them as clients or I've had them as clients. And this first rule is an absolute essential and that is to drink enough fucking water. I cannot stress to you how you drinking at the very least two litres if not three litres of water a day will improve the following: your sleep, your energy, your dry skin, your digestion, your fat loss.
@paulthenutritionist:If you're someone who isn't drinking enough water currently, I can guarantee you in the next week, by you drinking two, two and a half litres a day, you'll probably lose a kilogram. You'll tell me that you'll no longer fall asleep at your desk at 11:00 and 03:00, it is the easiest, quickest win that you can in bed today. And there's no excuse, just go to your tap, turn it on, fill the glass up. It's so simple. If you struggle to get water in because you're a bit of a toddler and you don't like the taste of water, then there is, from a nutritional perspective, nothing wrong with now adding sugar squash.
@paulthenutritionist:Now it's not too good for your teeth, so your deadness won't like that, but in terms from a nutritional perspective, I'm not sure I'd rather you do that than not be drinking enough fluids. Herbal teas, decaf teas count, to be fair caffeinated teas count, but we don't want to be drinking caffeinated drinks so we pay long. But water is the first and easiest place to start. So I want you to be aiming to have a big glass of water on waking and then get yourself a litre bottle from Amazon. I have a steel bottle which is like the chilli one, so it's an Amazon knock off and I'll fill that up two three times a day.
@paulthenutritionist:When I go to the gym it gets topped up again. When I go in the sauna and steam room at the gym it gets topped up again. And that was me just drinking water then. So hydration is the first place to start. Do that and you're a quarter of the way there.
@paulthenutritionist:The next thing is going to be of absolutely no surprise, the next thing is to make sure you get enough protein. It absolutely baffles me how still when I was working within Public Health England, we were still debating the protein guidance, the NHS guidance, zero point eight grams per kilogram of body. I remember when I was 20 years old and I was absolutely balls deep in research around nutrition for the first time in my life and I had pretty much an argument with a GP because she says oh you're probably getting enough protein. I said to her how much is enough protein? She goes 0.8 grams per kilogram.
@paulthenutritionist:I said can you find me the research, on the NHS website. But all the research across the whole of the world, the World Health Organization, all suggests that we need a minimum of 1.2 gskg of body weight for various different reasons. Again for recovery, for your skin, for strength around your muscles, for sleep, for your energy, for your blood sugar regulation. Like I could go on and on and on for fat metabolism. You know there are so many examples as to why we need to be consuming enough protein.
@paulthenutritionist:And at the very very minimum, if you are an individual who has a very high carbohydrate diet, which most people do without even realising, just by pairing that with a source of protein, you will find that you won't get a blood sugar response I. E. Energy will be much better because the protein will slow down the absorption of those sugars so you won't get an energy spike and sink. So it's so easy to see these days, well I remember about a decade ago it was really hard, unless you were eating meat, to get snacks which were protein bars were awful, whereas these days, going to Lidl, going to Aldi, everything has twenty-twenty five grams of protein in. So as a guide, depending on how big you are, I'd aim for thirty-forty grams of protein for breakfast, a twenty-twenty five gram protein snack, 40 grams 40 five-fifty grams of lunch and the same for dinner, maybe a snack either in between lunch and dinner or post dinner as well.
@paulthenutritionist:But every time you eat, need to
Speaker 2:be thinking where am I
@paulthenutritionist:getting my protein from? If you do that, you can't lose. But your snack should be 20 grams, meal should be 48 maybe 50 grams depending on how big you are. It's going to speed up fat loss, going to improve your energy, going to improve recovery, going to improve sleep, skin, you name it, absolutely no brainer. Like it is such an easy win.
@paulthenutritionist:Thirdly, yeah I'm going go with this one and we'll end on a very exciting one. Thirdly is sleep. Boring as you like, but if you are not sleeping properly, I can guarantee you that you are probably overweight. Your mood's shit, you've got brain fog, you're always craving and snacking foods, you're always hungry, you're snapping at your family, you're all fidgety throughout the day, your energy is shit, you don't have motivation, your skin's all dry, perhaps you break out in spots, whatever things, like there are so many. If we could turn sleep into a drug, it would probably cure most illnesses.
@paulthenutritionist:So for you to get your sleep hygiene right, it's probably, other than consuming enough water, probably one of the easiest things you can do to lose weight, improve your energy, feel better, look better, be better, like every single facet is controlled. Think of what if you've ever been on a big night out and you've had some alcohol. The reason why you feel like shit and you're super tired, you're super hungry and your energy is all flaggy and you're all irritable. Alcohol has a part in that but one of the main drivers of that is the lack of sleep. Alcohol impacts your sleep quality and if you can imagine if your sleep quality is poor most of the time then you are basically walking around like a zombie and you're functioning at about around 38%.
@paulthenutritionist:If your sleep is not good, then you need to address things. I am an absolute expert at sorting people's sleep out. I have spent years studying sleep and I've got myself to the stage where my body battery most mornings is at the very least 90 if not 100 on my Garmin, just as some data for you, and my sleep is very, very, very rarely under 80 and that is the kind of the bar if you like, that's the foundations that you should be saying. You should be waking up refreshed, ready to go, you should be going to bed falling asleep within ten minutes. If you're not doing those things, we've got work to do and I can fix you, and you need to send me a message and I'll give you some pointers.
@paulthenutritionist:Or if you can't be asked to do that, go right back to episode four or five where I break down everything I do for sleep, which I highly, highly, highly, highly recommend you list to. The final and probably the most underrated aspect of being the healthiest version yourself, how to lose fat sustainably, how to have more energy, how to be happier, how to be healthier is and nobody's talking about this. It is to be social. I want you to go out at the weekend, I want you to enjoy going out for meals, I want you to have a couple of beers with your mates, I want you to go to restaurants, I want you to go to birthday parties, weddings and have a good time. Why is this important?
@paulthenutritionist:Because if you turn yourself into a monk and you say I can't do that because I'm trying to be healthy, I can't do that because I'm on a diet, guess what? It's not going to be sustainable. I'll often have conversations with people who are wanting to work with me. And every now and then people say this sounds absolutely perfect, it's exactly what I need. However, I'm going on holiday in a couple of weeks or it's Christmas coming up so I'm going to wait till after Christmas.
@paulthenutritionist:Why? Are you ever going go on holiday again? Are you ever going to have a Christmas again? Do you not need to know how to navigate through those things? Because the strong, strong, strong argument from me to you is that once you've got through those barriers, once you've gone on holiday and understood how to execute a holiday, how to execute a barbecue, how to execute a wedding, a birthday, how to execute Christmas, how to execute you name it, a social event, any social events at all.
@paulthenutritionist:Once you know how to do that and you've done it once with the guiding and with the help of a nutritionist, then you've got those tools in your arsenal. So in future, you're not going to have a problem because we've already tackled it. And once you understand how to do it once, you put yourself in a situation where you can do it a number of times. And that is how we make it sustainable. The moment I say to you, you cannot go out and have a insert whatever food, you can't go to a birthday party and have a slice of birthday cake.
@paulthenutritionist:Suddenly it becomes all too much hard work. The biggest problem I have with clients who have worked with me for a long time is trying to explain to them that when they've lost 20 kilograms of weight and it's been quite effortless in that they haven't cut all of these things out and they have lived a life and they have gone on holiday and they've gone through social events, the biggest barrier I find is that they truly believe that at some stage it's all going to go back on. Because they can't believe how easy it's been with the guidance of a nutritionist, how much weight they've lost, how much energy they've improved, how happier they are, how flourishing their life is, that they're scared because they think, oh the moment I stop this, it's all going to go on, go back on, when actually I have to explain something it won't because we have pretty much tackled every barrier you can imagine. We have talked through together, I have shown you, I have guided you, I have given you the resources, have given you the tools to get you to the stage where you can go out at the weekend, you can go to family events, you can have Christmas holidays, you name it and still make progress.
@paulthenutritionist:And that is the same for you. If you try and turn yourself into a hermit and you avoid these social events, you enjoyed real life, sorry avoid real life, then it s not going to be sustainable because what are you going to do when you re faced with a wedding, a holiday in the next year because you haven t navigated it and so every time you go to these things you re going to think you ve failed and you fucked up because you just completely let yourself go because you had no understanding of how to execute it and I think that's the most important thing here, it's so important that when you are looking to improve your nutrition and your health that it is as easy as possible and as social as possible and it supports your life. Which is why I wrote the weekend guide and if you haven't downloaded it already, you need to because it basically shows you how to navigate through that last point. It will show you how to go out on the weekend to enjoy your life with your friends, with your family. It's an absolute blueprint that I use with my clients, guiding them to enjoy their life.
@paulthenutritionist:So if you want to grab it free, go to nutritiousuk.com/weekend and it is yours and you can have it from me to you as a gift and you will thank me afterwards. So I hope you found this useful. These are my four golden rules to be in a healthier, happier, perhaps skinnier, more energetic, sexier version of yourself. We did sex drive the other week, all of this feeds in. If you've got any questions, of course message me on Instagram.
@paulthenutritionist:Follow me paulthenutritionist and I shall speak to you next time. Cheerio. That's it for this episode of No Forking Nonsense where the fluff gets binned and the facts get served. If you found this helpful, share it with someone who could do some clarity from an expert, that's me by the way, And make sure you hit follow so you don't miss what's coming next. And if you want more straight talking, no nonsense nutrition advice, come and find me on Instagram paulthenutritionist.
@paulthenutritionist:Until next time, eat smart, feel human again and stop falling for the Forking Nonsense. See you next time.