{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.39999998", "endTime": "13.36", "body": "Yep. Here we go. Okay, guys. This is as I just said to those before the recording, this is the big one. This is one that has been I've been thinking about for a long time." }, { "speaker": "@paulthenutritionist", "startTime": "13.36", "endTime": "33.27", "body": "I think probably most of you have felt burnout. You've gone through burnout. Some of you over winter period have really struggled. Old and new clients, you've really struggled with this in terms of burnout. So I I think it's a really important topic, and there's loads of things in here." }, { "speaker": "@paulthenutritionist", "startTime": "33.27", "endTime": "61.600002", "body": "We're gonna talk through what burnout is, how to manage it, how to mitigate it, and we're gonna talk through kind of what we can do in future to avoid it. So first thing to say is we're gonna do it the same way as last week where I am just gonna be talking through things. I've got notes in front of me. I've made sure this time as well that I've created loads of analogies, so it could be kind of made really simple for you. As before, feel free to put questions in the comment box." }, { "speaker": "@paulthenutritionist", "startTime": "61.920002", "endTime": "75.105", "body": "Even questions I'm thinking, Cremel, you're good at stuff like this. Aren't they? Then actually you are. Pop questions in there if there's anything that you think would be useful for for other people who aren't on the call if things come up. Just that'd be really helpful." }, { "speaker": "@paulthenutritionist", "startTime": "75.345", "endTime": "84.945", "body": "Okay. So first of all, what is actually going on with burnout? So in your head, if you've ever said to yourself, I just need to push through. I just need to try harder. I need more this thing." }, { "speaker": "@paulthenutritionist", "startTime": "85.240005", "endTime": "101.305", "body": "That's not burnout. That's you trying to solve a biological problem with willpower. And that's something that I experience a lot. So burnout isn't about being kind of weak or lazy. It's literally your body doing what it's designed to do when you're running on fumes for too long." }, { "speaker": "@paulthenutritionist", "startTime": "101.625", "endTime": "125.25", "body": "What we're talking about is what that actually is, where it comes from, and how to get out of it without you feeling like you're a shithouse. So burnout is essentially chronic stress stress that your body has stopped being able to recover from. So stress and burnout are two different things. So stress is very short term. So we have like stresses in our body, don't we?" }, { "speaker": "@paulthenutritionist", "startTime": "125.25", "endTime": "151.69", "body": "And if you think of, I don't know, what's a good thing like sprinting, that's a stress on your body. Whereas burnout is like long term stress with no recovery. So if you think if I told you to sprint a marathon, right, that's a long term stress. So you can imagine that your it's my first analogy, by the way. If you imagine that your energy is a bank account, stress is spending money, sleep, food, rest, that's depositing the money back in." }, { "speaker": "@paulthenutritionist", "startTime": "151.76999", "endTime": "178.52", "body": "So burnout is where you've been overdrawn for so long that the bank won't let you deposit anymore. So your body has maxed out the overdraft and shut the account. I hope that makes sense. But what's actually happening biologically is your HPA access is what controls your stress response. So when you're stressed, cortisol, which I've always banging on about with you, is that will go up, and that's normal, and it's useful short term." }, { "speaker": "@paulthenutritionist", "startTime": "178.52", "endTime": "198.83", "body": "We've spoken before when we've spoken about sleep that we literally need cortisol to function. It helps manage our fight and flight. But when you're chronically stressed, cortisol stays elevated, and your body thinks that you're constantly under threat. And, eventually, what happens is your adrenals can't keep up, and your cortisol output just crashes. And now you can't respond to stresses at all." }, { "speaker": "@paulthenutritionist", "startTime": "198.83", "endTime": "213.27501", "body": "So the result is you feel absolutely on your ass. Sometimes people report that they feel really wired, and if they have that kind of, like, the wired what's it called? Like, the wired but tired. They have that, like, wired but tired feeling. They're foggy." }, { "speaker": "@paulthenutritionist", "startTime": "213.27501", "endTime": "219.99501", "body": "They're irritable. And just everything is just overwhelming. Like, you can't concentrate. You got brain fog. Perhaps you're craving certain food." }, { "speaker": "@paulthenutritionist", "startTime": "220.07501", "endTime": "230.73", "body": "You're really anxious. You're really touchy. And that is literally what's going on. So there's three stages of burnout. There's the stress response, which is you're coping, but it's hard." }, { "speaker": "@paulthenutritionist", "startTime": "230.81", "endTime": "242.83499", "body": "And coffee helps, but you're tired and wired. There's the stress resistance, so your body's running on fumes. Nothing really helps anymore. You're feeling numb. You're detached, you're going through the emotions." }, { "speaker": "@paulthenutritionist", "startTime": "242.83499", "endTime": "262.44998", "body": "And then there's the exhaustion. So your body has given up. You can't get out of bed, and everything feels impossible. And most people here have probably been in or are at certainly, there are people listening to this who are at stage one or two. Stage three, when you're exhausted, literally needs medical help, right, because you can't function." }, { "speaker": "@paulthenutritionist", "startTime": "263.435", "endTime": "270.55502", "body": "The key point is that burnout isn't just in your head. It's biological. It's your hormones. It's your nervous system. It's your mitochondria." }, { "speaker": "@paulthenutritionist", "startTime": "270.95502", "endTime": "292.30002", "body": "The energy factor is in every single cell. So this is real measurable biological exhaustion. So burnout doesn't come from one thing. It's like the accumulation of everything. So what we're gonna do is we're gonna talk through four different contributors that can cause burnout." }, { "speaker": "@paulthenutritionist", "startTime": "292.395", "endTime": "329.725", "body": "So the first one is chronic undereating, which I'm sure a lot of you have experienced at some time in your life if you're a binge and you're a restrictor. Even if you're you're kind of chronically undereating over a period and then you're overeating and you're undereating, the the chronic undereating aspect puts a lot of stress in our body. But if you're undereating for a long period of time, your body will interpret it as famine. And famine impacts your biology in terms of stress. Your cortisol goes up to protect you, and this is why people who are being good all week end up eating 1,200 calories in a breakfast." }, { "speaker": "@paulthenutritionist", "startTime": "329.725", "endTime": "343.68002", "body": "And then they essentially just feel absolutely exhausted. The body just craves all of that food. They eat it all in one go, And it's just this constant cycle. It's your body literally protects you from going into that kind of long term burnout. You can't stress yourself thin." }, { "speaker": "@paulthenutritionist", "startTime": "343.68002", "endTime": "374.73", "body": "Your body will literally fight with everything that you have. That is why many of you in fact, I've literally just done a check-in with somebody and I'm gonna tell you this person. I'm on about you who I checked in at about quarter two. I'm referring to you here. And this individual, you train really hard, and what's happening is that your body is literally holding on to everything because your training output, your work stresses, and it happens to the best of us." }, { "speaker": "@paulthenutritionist", "startTime": "374.97", "endTime": "393.49002", "body": "And there are many of us here on this call and who will be listening to the replay who have had times where life is stressful. If I think for myself, and I've said to you quite a lot of you a few times, when I play rugby the next day, I am my my weight's through the roof. I'm really hungry. I'm really tired. I'm irritable." }, { "speaker": "@paulthenutritionist", "startTime": "393.49002", "endTime": "411.425", "body": "I feel a bit fidgety. And that is literally because the stress from a rugby match has impacted me. And what happens is your body will want to protect you and that's why you hold on to a lot more water when we're stressed. And it's the same thing. Poor sleep is when you're like, I mean, sleep is literally when your body repairs itself." }, { "speaker": "@paulthenutritionist", "startTime": "411.585", "endTime": "431.905", "body": "No sleep, no recovery. So even one bad night's sleep can increase your cortisol and decrease insulin sensitivity. Chronic poor sleep is I mean, it's like trying to run a marathon without ever stocking, brinting that marathon. And the research tells us that less than seven hours of sleep increase your risk of burnout by seven percent. And most people aren't sleeping up." }, { "speaker": "@paulthenutritionist", "startTime": "431.905", "endTime": "453.02", "body": "I'd say all of you. I'm trying to think if there's anyone, actually. I think every single person who first started working with me slept like shit, and I'm hoping most of you are sleeping a lot better than you once were. And that again will increase your chance of better and you're and you end up in this cycle then, don't you? Because your stress has elevated that in post, your sleep quality prevents you from recovering, and it's just this constant cycle." }, { "speaker": "@paulthenutritionist", "startTime": "453.25998", "endTime": "481.33002", "body": "Overtraining without recovery to exercise is stress, good stress, but it's still stress. If you're training hard six days a week, you're under eating, you're not sleeping, and you're stressed at work, your body cannot tell the difference between that and being chased by a dinosaur every single day. So your body doesn't know the difference between a hit class and you running because you're about to be eaten, mauled by a dinosaur. Both trigger the same hormonal response. If you never recover from route one, the next one is harder." }, { "speaker": "@paulthenutritionist", "startTime": "481.81", "endTime": "503.68997", "body": "Constant this number four, constant low level stress, the commute, emails, mental load. How many times do I tell you all that stress on your phone? So those who who can see me, I've got, like, you know, flickers here. There are no notifications on my phone because I don't want my attention grab. I have to open WhatsApp to see a notification because there's too much attention going on." }, { "speaker": "@paulthenutritionist", "startTime": "503.68997", "endTime": "523.735", "body": "There's lights here. There's emails. There's, like, all of this stuff going on, and that low level stress will literally mount. And that's why and you've all done an experiment whether you know it or not of when you sit in bed and you scroll your phone, you probably will either not get to sleep as quickly or you'll wake up more frequently. That's because you're telling your body to switch on." }, { "speaker": "@paulthenutritionist", "startTime": "524.055", "endTime": "540.59", "body": "How many times have I said to all of you, when you wake up, if you pick up your phone, it's the equivalent of a 100 people telling you information. Your mind isn't ready for it. Instantly, you spike your cortisol more than it naturally wants to. And it's not bad stress constant. I think someone's just tried to get in." }, { "speaker": "@paulthenutritionist", "startTime": "540.59", "endTime": "551.445", "body": "That's really annoying. One sec. No. Can't do it. So, yeah, it's it's not the big stressful event that burns you out." }, { "speaker": "@paulthenutritionist", "startTime": "551.445", "endTime": "576.145", "body": "It's those kind of, like, those little stresses with no gaps in between, and that's something that we really need to manage. Perfectionism and people pleasing. So internal pleasure pressure creates that same cortisol response as external pressure. If you're constantly trying to do everything perfectly and keep everyone happy, your stress response will just never turn off. This is literally emotional labor, and it absolutely impacts us, and it's something that we completely overlook." }, { "speaker": "@paulthenutritionist", "startTime": "576.145", "endTime": "600.82", "body": "Like, you're someone who and I've had this conversation with certainly people who've worked with me for a while. There's there's quite a few of you where we've had conversations before about, are you a yes person? Do you say yes to everything? And then you have all these stresses or worse, do you say, I'll think about it when actually you don't wanna go or I'll try and be there. It's a yes or a no because you're just causing these micro stresses, which all add up, and it's just that emotional labor." }, { "speaker": "@paulthenutritionist", "startTime": "601.285", "endTime": "627.94", "body": "So burnout is what happens when you ask your body to do too much with too little for too long. And at some point, it stops asking for permission, and then it just shuts down. So how does food fit into this? You can't out eat a burnout, but you can absolutely make it worse by eating badly. So when you undereat, when your body literally thinks that you're in famine, as I say, but cortisol goes up to preserve energy and protect your fat stores." }, { "speaker": "@paulthenutritionist", "startTime": "627.94", "endTime": "660.605", "body": "Metabolism will slow down. Energy will crash, and as a result, you're tired, you're hungry, you're irritable, and your body is holding on to fat for dear life. The number one thing that I see with people who are burnt out is that they're eating like a small child, and they're wondering why they feel like death. And often, if you're not losing weight and that is your goal and you're undereating and you're stressed and you're over performing and you're doing loads of exercise, what happens inevitably is that your stress increases. And in your mind, you're like, well, I'm not losing weight, so I must be getting fat, so I need to eat less." }, { "speaker": "@paulthenutritionist", "startTime": "660.605", "endTime": "676.54", "body": "And all you're doing is putting yourself in this constant cycle. I had a client this week. Goal was seventeen fifty calories, and they were hitting fourteen forty. Carbs were all over the place. Some days, 125 grams." }, { "speaker": "@paulthenutritionist", "startTime": "676.54", "endTime": "702.99005", "body": "Some days, 174 grams. Weight hadn't moved two weeks, and they were exhausted, foggy, brain fog, couldn't train, and it's absolutely textbook. The body is stressed, holding on to water, and just fighting for for everything. And so as a result, you just end up in this constant cycle and that inconsistency will cause big swings between undereating and overeating, create hormonal chaos. Monday to Friday, you'll just be restricting." }, { "speaker": "@paulthenutritionist", "startTime": "702.99005", "endTime": "733.53", "body": "Weekends, you'll blow out, and then your cortisol is just on this kind of roller coaster, and your body will never settle into a rhythm. And as a result of that, constant hunger, cravings, energy crashes, and then inevitably, you feel like shit because you feel like you're failing. And it's just a cycle, and you're just constantly just putting yourself in this horrible stressful response. Remember, your body is boring as much as I say that working with me is boring. Your body likes predictability When you eat roughly the same amount at roughly the same time most day, your hormones stabilize." }, { "speaker": "@paulthenutritionist", "startTime": "733.53", "endTime": "758.97", "body": "When you're all over the place, so so are they. It's the same as sleep. Sleep is great because it's a circadian rhythm, and that circadian rhythm is what helps our kind of sleep manage itself. What blood sugar crushers do is that when you skip meals at very low carb, your blood sugar absolutely tanks. Your body releases cortisol and adrenaline to bring it back up, and then you end up in that kind of, like, shaky, irritable, can't think weird feeling at like 3PM." }, { "speaker": "@paulthenutritionist", "startTime": "758.97", "endTime": "787.28", "body": "And that cycle of skipping breakfast, crash at 11AM, overeat at lunch, crash at 3PM, binge at 8PM. Every time your blood sugar crashes, you're triggering the stress response. And if you do that three, I don't three or four times a day for months, your nervous system literally tanks itself. So what we wanna do is just keep it really simple with certain key nutrients. So magnesium will regulate our cortisol and calmer nervous system." }, { "speaker": "@paulthenutritionist", "startTime": "787.68005", "endTime": "821.64", "body": "Most people are deficient because stress depletes it. So that's why it's so important that we get that micronutrition in. So, you know, the reason why I set your fiber at minimum of 30, most of you will get there is because I want you to be getting as much of those kind of leafy greens in, those seeds in, those nuts in, those whole grains in, even dark chocolate has a bit of magnesium in. B vitamins as well is crucial for energy production, nervous system function. So I had a client convinced that they were burnt out and anxious, and it turns out they just had really low b twelve for years, and their body was literally starving for nutrients that they needed to function." }, { "speaker": "@paulthenutritionist", "startTime": "822.115", "endTime": "839.88", "body": "Send them off to get a blood test, b twelve deficiency. B twelve is found in meat, fish, eggs, dairy, fortified cereals, omega threes. So if you don't eat fish, I've likely said to you, or you're very low in consuming fish, I've likely said to you, omega threes are worth exploring. They're anti inflammatory. They support brain function." }, { "speaker": "@paulthenutritionist", "startTime": "839.88", "endTime": "851.39996", "body": "They help regulate cortisol. Most people don't get enough fish. I certainly don't. So what I will do is have four grams of fish oil, which I think I've said before. I'd try and have flaxseeds where I can and walnuts as well as get some omegas." }, { "speaker": "@paulthenutritionist", "startTime": "851.655", "endTime": "880.015", "body": "But then protein, like, the reason why I set your protein so high amongst for other things is that it stabilizes those blood sugars. As you all know by this point, unless you're very new, protein will keep you full for longer. It supports recovery. And if you're undereating protein, your body literally can't repair itself, which is why we usually say we wanna aim for about 30 to 40 grams per meal. We don't need that perfection, but we just need to make sure we're eating enough consistently with that balance of carbs, protein, fat, micronutrients, and make sure our fiber is good." }, { "speaker": "@paulthenutritionist", "startTime": "880.015", "endTime": "899.35", "body": "That's it. And that is literally what your body needs to just rest and feel calm. So managing stress amongst food, food's obviously really important, but burnout is a whole body problem, and you need a whole body solution. So it'll be of absolutely no surprise to any of you that sleep is an absolutely not negotiable. It should always be the priority no matter what your goal is." }, { "speaker": "@paulthenutritionist", "startTime": "899.51", "endTime": "917.48505", "body": "So you wanna aim for anything between seven to nine hours. If you've got a smartwatch, it usually works it out for you. My perfect sleep is apparently seven hours and thirty minutes. That's what I need to recover. What we don't wanna do is say I'll catch up at the weekend." }, { "speaker": "@paulthenutritionist", "startTime": "917.565", "endTime": "940.515", "body": "Sleep is when your body literally clears cortisol, repairs tissues, consolidates memory, regulates your hunger hormones. And one week of sleep in five hours a night is the same impact on your insulin sensitivity as six months of eating shit. So it's really important that we prioritize our sleep. If your sleep goes to shit, that's just gonna elevate your cortisol. And, again, it's just gonna put your body in that stress response." }, { "speaker": "@paulthenutritionist", "startTime": "940.755", "endTime": "951.51", "body": "So some practical tips without going into things too much. We wanna make sure we have the same bedtime every night. Get rid of those screens first thing in the morning. Get rid of those screens last thing at night. Try and keep your room cool." }, { "speaker": "@paulthenutritionist", "startTime": "951.51", "endTime": "962.39", "body": "And if you can't sleep, get up and do something else. Don't just lie there because you're just gonna create this poor cycle. There's a whole other sleep podcast on the feed. Scroll back. I don't wanna bore the people who've been there for long enough going through the same stuff." }, { "speaker": "@paulthenutritionist", "startTime": "962.885", "endTime": "985.77997", "body": "It's literally the foundation of everything else that your life is being built on. If you're not sleeping, then nothing else works. We wanna move. Exercise is really important, but you don't want to kick the shit out of yourself. The big thing that I'm talking a lot to a lot of you at the moment, especially if you've started to do a lot more exercise, which maybe it's a timely thing or maybe it's just where you are in your journey is junk volume." }, { "speaker": "@paulthenutritionist", "startTime": "985.94", "endTime": "1001.925", "body": "I'm seeing a lot of people doing a lot of junk volume. So junk volume is where you just go to the gym for the sake of it. If you're going to the gym six times and you're actually only having a fueled effective workout three of those times, you're wasting three times getting to the gym. It's delay in recovery. It's increasing your cortisol." }, { "speaker": "@paulthenutritionist", "startTime": "1002.08496", "endTime": "1029.67", "body": "And again, it's just gonna cause you to not recover. If you're burnt out and smashing yourself in the gym, you're just making it worse. Less intensity, higher quality exercise, more consistency is so much more important. Even walking, yoga, swimming, slow runs, just save those hard sessions for when you feel like you've got the energy. Your body doesn't need another, I don't know, really intense class to to function." }, { "speaker": "@paulthenutritionist", "startTime": "1029.67", "endTime": "1056.4451", "body": "It needs a walk and fresh air and permission to just be gentle. If you're feeling tired and your body's knackered, you will literally not gonna get what you think you're getting out of it. You might burn a few calories, but, again, you're not gonna be burning fat because your body is just gonna try and put yourself in survival mode. Your nervous system has two modes, sympathetic, which is your fight and flight, and parasympathetic, which is rest and digest. Burnout means that you are literally stuck in that sympathetic nervous system." }, { "speaker": "@paulthenutritionist", "startTime": "1057.01", "endTime": "1081.475", "body": "So you need to actively trigger that parasympathetic, that rest and digest. I got told years ago, got too much yin, not enough yang or the other way around. So too much yawn, not enough. And it's so important that I take time for myself, especially with the way my mind works, that I take time to be calm and I have calm evenings and I've managed that now. And I know that I have because I sleep well and I wake up recovered and I wake up refreshed." }, { "speaker": "@paulthenutritionist", "startTime": "1081.635", "endTime": "1098.53", "body": "And there's obviously things you can do. You know, you can meditate. You can, I don't know, spend time in nature? You can sing. You can do loads of things which will calm your nervous system down and put you in that parasympathetic state that your body wants to be in." }, { "speaker": "@paulthenutritionist", "startTime": "1099.265", "endTime": "1116.89", "body": "I think the hardest thing is to learn to say no. As I said, if you don't create space in your life for rest, your body will literally create it for you by shutting down. So saying no to something is actually saying yes to yourself. And that might sound a bit woo woo, but the most powerful thing in a lot of you are people pleasers. We all are." }, { "speaker": "@paulthenutritionist", "startTime": "1116.89", "endTime": "1142.3", "body": "And we want we don't want people to dislike us. But if any of you are apart, I don't know if you guys are signed up or whether I'd take you off it, but I do a weekly newsletter. And one of the things I said about a month ago was that I made the conscious decision to no longer do evening dues at weddings. And the reason before that is because I realized that it ruins my day. People at weddings, if you're married, you can't tell me that you gave a shit about your evening guests." }, { "speaker": "@paulthenutritionist", "startTime": "1142.3", "endTime": "1153.9", "body": "They're just kind of the extras that you feel bad for not inviting to the day. Most of the time, you've gotta pay catch up. You know, you the people are at the wedding, they kinda look down on the evening guests. Like, they're not real cringe. They don't really care about them." }, { "speaker": "@paulthenutritionist", "startTime": "1153.9", "endTime": "1160.285", "body": "Don't pretend you do. I And was just like, do know what? They don't care about me being there. I don't really wanna be there. So I'm not gonna bother." }, { "speaker": "@paulthenutritionist", "startTime": "1160.285", "endTime": "1173.67", "body": "And I said, I just I just say no now. If I'm invited to an evening deal, I'm not coming. And it's just like there's a power in being able to that because then, you know, I wasn't putting stress on my day. If you imagine we've all gotta go to a wedding tonight, it's half past two and we're there like, okay, we've got to do this. Gotta leave at this time." }, { "speaker": "@paulthenutritionist", "startTime": "1173.67", "endTime": "1190.725", "body": "I've got to make sure I'm wearing a suit. Like, all of these things, they just create this annoying stress that to something that you don't really wanna go to. So say no more. It's, you know, it's saying yes is it's it's self destruction effectively. Social connection is a really underrated one." }, { "speaker": "@paulthenutritionist", "startTime": "1190.725", "endTime": "1213.455", "body": "So loneliness and isolation will increase cortisol as much as chronic stress. Social connection triggers oxytocin, which directly counteracts cortisol. So I'm gonna give you a very quick story. So back in the Tudor times, and being in Warwick, this is this is very pivotal to me. What they used to do there is this form of torture." }, { "speaker": "@paulthenutritionist", "startTime": "1213.455", "endTime": "1233.6499", "body": "I can't remember what it's called. I should have researched it, so I need to know it. But they basically they used to torch people by putting them the worst case of torture, they put them in this, like, underground, but it was a space that was only just wide enough to get a body in. It was too tall. So it was something like 40 feet tall, and they just chuck people down there." }, { "speaker": "@paulthenutritionist", "startTime": "1233.89", "endTime": "1265.72", "body": "And they couldn't get them out even if they wanted to, and they gave them just enough water, just enough food until they basically slowly died. But apparently, the thing that killed them, it was not necessarily the conditions of the fact that they were obviously just stood in in their own shit and having minimum food and drink and there was probably all these funguses or whatever. But most of time it was because they lost their mind because the guards were told not to speak to them and they just absolutely lost their mind. That's why solitary confinement is so effective. We are social animals and that social connection is so important." }, { "speaker": "@paulthenutritionist", "startTime": "1265.985", "endTime": "1300.585", "body": "And that's why loneliness is really common at the moment, you know, the the topic of loneliness, and it's so important to have that connection. Burnout will likely make people want to isolate, but even ten minutes with a friend who can understand you and you could talk to will reset your nervous system. I say to not gonna say your name, but I say to somebody in this community that if you're not up going to the gym because you're a social person, just go and just sit in the sauna and just have a chat. And just by doing that, you'll feel better about yourself. And I'm sure we've all been there where we haven't spoken to somebody all day." }, { "speaker": "@paulthenutritionist", "startTime": "1300.665", "endTime": "1317.1099", "body": "Go for a sauna, have a chat, you feel good about yourself, or go and see a friend, have a chat with a stranger, you feel better about yourself. That's why. So how to avoid burnout in the first place? Prevention is obviously easier than recovery, and there's four pillars of burnout prevention. Number one, be consistent in your eating." }, { "speaker": "@paulthenutritionist", "startTime": "1317.11", "endTime": "1328.735", "body": "So we wanna eat enough. Don't wait until you're starving to eat, which I hope none of you do. Don't try and be good all week and then blur at the weekend. Again, I hope none of you do that. Aim for predictable meals at predictable times." }, { "speaker": "@paulthenutritionist", "startTime": "1328.895", "endTime": "1350.755", "body": "Your body literally thrives on rhythm as we know, so give it a rhythm. Protect your sleep like it is your child. Nonnegotiable sleep habits. I think Ed is the most recent one who's got blue light blocking glasses, he told me it has transformed his sleep. I did his repeat worksheet today, and with him, he said the one thing that I've absolutely nailed in the past three months was my sleep." }, { "speaker": "@paulthenutritionist", "startTime": "1351.235", "endTime": "1360.035", "body": "And how much better does he feel for that? His energy is all better. His focus is better. He consistently loses weight week on week, which is his goal. Like, it's so important." }, { "speaker": "@paulthenutritionist", "startTime": "1360.035", "endTime": "1373.9501", "body": "And there are so many things that you can do improve your sleep, which is such easy wins. Ask me if you're unsure. Same bedtime routine. And if someone has to give, it can't be sleep. Like, you cannot if you've got a choice to go and work out or go to bed early, choose the latter." }, { "speaker": "@paulthenutritionist", "startTime": "1373.9501", "endTime": "1389.2949", "body": "You're gonna get a better physiological benefit in the long term than doing a quick workout to burn 200 calories. Build on recovery. So one rest day a week minimum, make sure it is rest. One easy week per month. So that deload week, if you're working out in the gym, I will have spoke to you about a deload week." }, { "speaker": "@paulthenutritionist", "startTime": "1389.5", "endTime": "1405.625", "body": "One proper holiday per year where you actually switch off. Recovery is about just being strategic and allowing your body. For those who train or if you've been part of a run plan or whatever, having a de load week, you'll find you'll go back stronger. I certainly find that. And just check-in with yourself, like, how is your energy?" }, { "speaker": "@paulthenutritionist", "startTime": "1405.7051", "endTime": "1410.985", "body": "And we do check-in points. We ask that question, but how is your energy? How is your mood? How is your sleep? How is your hunger?" }, { "speaker": "@paulthenutritionist", "startTime": "1410.985", "endTime": "1433.33", "body": "I ask those questions so I can work out where are you currently at. And if any of those are off for more than a week, something needs to change. We don't wanna wait until we're fully burned out to address all of this. If you think of burning out like a petrol tank, you can drive it until it's empty and then call the AA or you can fill it out regularly until it's a red zone. And one of those is way less stressful and it isn't calling the AA." }, { "speaker": "@paulthenutritionist", "startTime": "1433.715", "endTime": "1448.355", "body": "So to finish, don't mind there, half an hour. So here's what I want you to take away from everything. Burnout isn't a character flaw. It's not a weakness. It is your body literally doing what it's designed to do when you've been running to the ground." }, { "speaker": "@paulthenutritionist", "startTime": "1448.8", "endTime": "1463.36", "body": "So you can't wheel power your way out of it. You can't push through it. You have to address all of the components with food, sleep, rest, boundaries, and time. And you don't have to overhaul your whole life. You just need to start making it slightly better." }, { "speaker": "@paulthenutritionist", "startTime": "1463.6449", "endTime": "1497.755", "body": "So we eat enough, we sleep enough, we move gently, we say no sometimes, and we just check-in with ourself. And that's it. And it's so important that we kind of look after ourselves and we are able to feel like we're in full control of this so that we are in a spot of feeling like we are in control of our life, but at the same time, we're able to give ourselves that respect to say no, and we're able to check-in with ourselves so that we're not making these decisions to do more. Doing more all the time is what absolutely fools us. So I hope that made sense." }, { "speaker": "@paulthenutritionist", "startTime": "1497.755", "endTime": "1504.7949", "body": "I hope we love someone. It's absolutely right. Oh, brilliant. Ellen's got a question. Cremel, give me a question." }, { "speaker": "@paulthenutritionist", "startTime": "1504.875", "endTime": "1526.545", "body": "Ellen, something I'm learning to understand and appreciate is that feeling the effects of poor sleep and stress, physical from exercise and emotional life, wet life isn't a failure. It's normal. 100%. And understanding that and how we respond to those effects is what's important. Ellen, it is so important." }, { "speaker": "@paulthenutritionist", "startTime": "1526.545", "endTime": "1554.005", "body": "You are absolutely spot on because we can all go out and we can run around and we can do more exercise. You know, we wanna lose weight, but, I mean, you guys here now in front of me here on the screen, you guys both appreciate in your lives without giving too much away to anybody. You all appreciate the stresses of life and how that impacts all areas. You know, it impacts how we wanna execute our day. It impacts how we focus." }, { "speaker": "@paulthenutritionist", "startTime": "1554.005", "endTime": "1570.82", "body": "It impacts our cravings. It impacts how motivated we are. So it's okay to feel. I think, LM, something that you placed on social media really recently is about being able to say no, and it's okay to make these choices and to feel like, do you know what? I feel like this in this moment." }, { "speaker": "@paulthenutritionist", "startTime": "1570.9", "endTime": "1583.5449", "body": "And that's okay. My coach is always banging on about how do you feel right now? What do you feel like your body and your mind needs? And that is absolutely essential if you wanna have a calm life and not feel better now. Hydration." }, { "speaker": "@paulthenutritionist", "startTime": "1583.5449", "endTime": "1599.37", "body": "Good one. Good question. If you are dehydrated in any way, so you should all be having one liter per 25 kilograms of body weight. If you're not doing that, you're probably underhydrated. Then again, what happens is your body just holds on." }, { "speaker": "@paulthenutritionist", "startTime": "1599.37", "endTime": "1625.9199", "body": "Remember, for every one gram of carbohydrate, your body needs about four grams of water. So if you're dehydrated, your body will literally hold on to that. And that again creates a stress in our body. And your digestive system, remember fiber is water soluble and so many vitamins are water soluble. So if you haven't got enough fluid in your gut, what inevitably happens is your body is stressed to try and digest and your body is stressed to try and process the foods that we cook in our mouth, and that's why people bloat." }, { "speaker": "@paulthenutritionist", "startTime": "1626.08", "endTime": "1645.665", "body": "So it's really important that we are consuming enough water to ensure that we're allowing our body remember, it's 70% water, so we're allowing our body to just work consistently. When would you say it's time to ask for help with burnout? That's a good question. I reckon if you okay. So here's a good question." }, { "speaker": "@paulthenutritionist", "startTime": "1645.665", "endTime": "1676.515", "body": "There is a client in our mix who has had a really tough, unexplained, by the way, a really tough four months, and we know because of the data. And we've had bloods done. There's nothing wrong there. We've there's just it was just unexplained. And what we realized when we came to conclusion was that it was getting to the point where the body was holding on to a lot of water, and it was really kind of unexplained." }, { "speaker": "@paulthenutritionist", "startTime": "1677.475", "endTime": "1688.95", "body": "Heart rate variability was all over the place. Things were just off. Stress was through the roof. And then when we stood back, there was a couple of things going on. And, obviously, that the response to that is that the body was craving certain types of foods." }, { "speaker": "@paulthenutritionist", "startTime": "1689.1901", "endTime": "1708.5549", "body": "Your body obviously craves hyperpalatable foods. So those higher calorie foods, those salty, those sweet foods. And the response to it was that, you know, we were just in this constant cycle. And what we realized was that we needed to consciously check-in and be like, okay, well, where are the stresses here? Because as a person, they're quite calm, but there's gotta be some stress happening here because sleep was being impacted." }, { "speaker": "@paulthenutritionist", "startTime": "1709.29", "endTime": "1748.09", "body": "You know, like, wasn't feeling motivated to move, was craving unusual things. And then this individual stepped back and was like, I think there are things happening in my life, whether that's work, whether that's family, whether that's something else that I probably I've gone through such a transformation in the past however many months that actually my body's telling me that I have got to step back and, you know, I'm I'm at the stage now where I need to look at this and I need to manage this. And that was the moment. And it was the moment of reflecting that I'm doing all of these things, and I know I'm doing the right things here, but there's something else not going on. So in that person's case, we knew that they were starting to feel really burnt out." }, { "speaker": "@paulthenutritionist", "startTime": "1748.09", "endTime": "1780.07", "body": "And so they took the decision to step back away from things, take some time away, and started to see dividends. And that there, I think, is, I guess, the answer. I think if beyond that point, if we didn't get on top of it, I'm trying to think of individuals who I know are burnt out. Usually, they probably find themselves really depressed, not being able to get out of bed, not feeling motivated to do anything, probably eating shit, craving really shitty foods, and just kinda being in this constant cycle of nackered eating shit food, nackered eating shit food, not being able to sleep, really stressed. So I'd say probably that." }, { "speaker": "@paulthenutritionist", "startTime": "1781.385", "endTime": "1806.03", "body": "What would you say is the first step to reducing the feeling of our overwhelm when you're at risk of being burnt out or already there? What would you say is the first step of reducing the feeling of overwhelm when you're at risk of being burnt out? Honestly, I think two things. One of them is really cliche, and I think that actually, it isn't. You've gotta get a handle of almost like seeing the wood through the trees." }, { "speaker": "@paulthenutritionist", "startTime": "1806.03", "endTime": "1832.46", "body": "So what do we think is happening in our life? Like, and just getting like something and just being like, right, what's everything that's going on in my life right now? Even if you think it's minor. So I had a conversation the other day with someone where I was saying, I have three stresses in my life at the moment. And one of them was my car because my car, long story, but it's it's so expensive to fix an ad blue issue, and it makes me wanna shoot myself." }, { "speaker": "@paulthenutritionist", "startTime": "1832.54", "endTime": "1848.455", "body": "Another one is my older brother wants me to go to New York in May with my whole family and I can't do it. I haven't got time. There's things I wanna do work wise. I've gotta trade for my Ironman. That stressed me out." }, { "speaker": "@paulthenutritionist", "startTime": "1848.455", "endTime": "1879.74", "body": "And then there was something else that was going on. And it was about, and I didn't realize, I think because I'm quite conscious, I was mindful there was something bubbling, but I couldn't, it wasn't something that stabbed me in the face because really it's a car and it's, you know, these are first world problems, but it was really irritating me and I couldn't work out what it was. And it was only when I wrote everything down, and I've told you all about my everything list, but I wrote everything down that could possibly be bothering me, even silly things. I I don't know. I can't even think of a silly thing, but just like really stupid pathetic things." }, { "speaker": "@paulthenutritionist", "startTime": "1879.74", "endTime": "1893.175", "body": "She's writing everything down. And then actually, I was like, oh, those are the things. And as I was writing it, something made me go, oh, that's bothering me. And I didn't realize. And it might feel pathetic, but it just my problems might not be problems to you guys." }, { "speaker": "@paulthenutritionist", "startTime": "1893.175", "endTime": "1909.98", "body": "And your problems, I might be like, that's not a problem. That's easy to fix. Like, it's all subjective. So I would say the first thing is to kind of register what is actually happening for you and then being able step back and then kind of sort out work out a plan from there. Because it may be that you identified as something that you didn't even realize." }, { "speaker": "@paulthenutritionist", "startTime": "1910.22", "endTime": "1921.365", "body": "And then the physiological implications of that are that that's what's creating you. You're waking up in the middle of night. We've all had it. You wake up in the middle night and your mind starts spiraling. And, you know, like it might be really minor things." }, { "speaker": "@paulthenutritionist", "startTime": "1921.365", "endTime": "1937.2401", "body": "But as I said, it's those things that layer. So you have to kind of understand what is it that's causing these things, you know, monitoring kind of what are you thinking about when you wake up in the middle of the night? Sometimes it helps take a pad and paper to bed. So as I wake up, I can write it down. Sometimes I wake up and go, what the hell is it worried about there?" }, { "speaker": "@paulthenutritionist", "startTime": "1937.2401", "endTime": "1952.555", "body": "And it's just the way that our minds work. So I'd say probably that's the first, the very first step is working out what you think it might be and and then working back from there. The next thing is, am I doing everything physiologically? Am I eating well? Am I craving too hard?" }, { "speaker": "@paulthenutritionist", "startTime": "1952.555", "endTime": "1962.78", "body": "Am I hydrated? Am I drinking too much alcohol? How's my relationship? So I order these things just to have, like, almost like a check-in of yourself. That's what I'd say to to address that." }, { "speaker": "@paulthenutritionist", "startTime": "1963.1001", "endTime": "1979.9849", "body": "Food diary can help you identify burnout. What's the things you would say we need to bring to awareness to spot burnout? Based on food, the food diary can help you identify burnout. Can you expand on that question? The food diary can help you identify burnout." }, { "speaker": "@paulthenutritionist", "startTime": "1980.465", "endTime": "1993.4999", "body": "What things okay. With you. Yeah. So the food diary can help me, as in Paul, identify burnout. What things would I say we need to bring to you to awareness on the spot burnout?" }, { "speaker": "@paulthenutritionist", "startTime": "1993.74", "endTime": "2007.255", "body": "So on your check-in forms, asking the questions like how's your mood? How's your sleep? How's your energy levels? On your food diaries as well. So if you're feeling like you're flagging, I've recently been asking people to write notes on your food diary." }, { "speaker": "@paulthenutritionist", "startTime": "2007.255", "endTime": "2034.235", "body": "So if there's, a day where you've been absolutely flagging, most of you, I'd say 90% you're good at messaging me when this happens. But on your food diary, writing, like, today I was really struggling or today I craved x y zed, that gives me an indication something's going on. I've done a check-in with someone who said, did something on Saturday, and then I've been really craving food all week. That's too late. I wanna hear about that." }, { "speaker": "@paulthenutritionist", "startTime": "2034.235", "endTime": "2045.0599", "body": "I'm proactive as you know. I want you to tell me as that's happening. You know, I want you to be messaging me if you've been struggling. Remember, what I'm trying to do is to find the link. I'm trying to find the pieces of the puzzle." }, { "speaker": "@paulthenutritionist", "startTime": "2045.22", "endTime": "2071.5051", "body": "So the more information I can get, the more I can tackle that situation. Once if I think I've looked at everything and there's still no explanation and I'm digging and digging, then we might have to refer on. That's where I'd be writing your letters to your GPs, which I've done before. But in terms of the things that you can say to me, I wanna know if you're waking up and you're absolutely knackered and you can't explain why. Of course, if you've gone out drinking the night before and you're waking up and you're knackered, then we can go, okay, it was probably alcohol." }, { "speaker": "@paulthenutritionist", "startTime": "2071.65", "endTime": "2097.775", "body": "But it's if you can't explain why, then we wanna unpick it. If you're finding yourself craving foods unusually for you at weird times and you don't really understand why, then again, I wanna know about that. If your mood shit and again, you can't understand why and it doesn't make sense. If you're finding your mood shit because someone's wound you up and that's a pretty normal response, then cool. If your sleep is absolutely shit and again, you can't explain why." }, { "speaker": "@paulthenutritionist", "startTime": "2097.775", "endTime": "2128.845", "body": "I guess the answer to that question is if in your mind, you can't understand why that problem is, like, isn't a direct correlate correlation, then again, that's a that's a that's a red flag for me. And usually, we can unpick it over periods of time. Like, if you're struggling and together between you and I, we can usually unpick it, I'd say. But the more information you can give me both on check ins, on the notes on the bottom of your diary is really helpful because I can see all of those. And it's basically, as I said a million times, the more info you can give me, the better." }, { "speaker": "@paulthenutritionist", "startTime": "2128.845", "endTime": "2139.52", "body": "So hope that makes sense. Is there any more questions? I'm gonna go with five. And I've got one bit of notice. Four, three." }, { "speaker": "@paulthenutritionist", "startTime": "2140.08", "endTime": "2148.7751", "body": "Okay. Couple of things. Firstly, thank you for your questions. Thank you for being here. It means the world." }, { "speaker": "@paulthenutritionist", "startTime": "2148.7751", "endTime": "2162.76", "body": "More than for your 100% record. I'm gonna give you he's someone I should have done more. If you come to every call, I'm gonna give you an extra what's it in the prize draw. That's what I'm gonna do. So that's it." }, { "speaker": "@paulthenutritionist", "startTime": "2162.76", "endTime": "2171.0", "body": "That's good motivation. Well done. So this doesn't apply for those in the call. No. This doesn't apply for those in the call." }, { "speaker": "@paulthenutritionist", "startTime": "2171.0", "endTime": "2195.06", "body": "But for those listening, if you're not in the repeat, you will have access to the 10 by 10. If you have an access to 10 by 10 and you have access to it, what are you doing? There is there is a snack option on there to have a sausage roll from Greg's. That is how how great this resource is. I have found a way to encourage you to snack on a Greggs sausage rolls." }, { "speaker": "@paulthenutritionist", "startTime": "2195.22", "endTime": "2206.935", "body": "So download that. Go through it. Use it. Please, it is the best food resource I think I've ever created. I have gone through every I've tried to incorporate biscuits in there." }, { "speaker": "@paulthenutritionist", "startTime": "2206.935", "endTime": "2222.63", "body": "I've tried to incorporate Greg's sausage rolls in there. Like, honestly, I really think it's great. So please do go through that and use it. The rest of you will get that next week. I am this doesn't impact anybody, but I'm going away on Thursday." }, { "speaker": "@paulthenutritionist", "startTime": "2222.63", "endTime": "2238.9749", "body": "So I'm not gonna be you're not gonna be able to get in touch with on Thursday, but nothing changes. Check ins are staying. I just might be replying at weird times, but I'm working throughout. You just won't hear from me much on Thursday because it's a travel day. But it's been a really great start to the year." }, { "speaker": "@paulthenutritionist", "startTime": "2239.4548", "endTime": "2250.8", "body": "Really feel like people are doing well. We're getting into the rim rhythm of things. You're all great. I hope you have a really good weekend. Any questions about anything, let me know." }, { "speaker": "@paulthenutritionist", "startTime": "2251.04", "endTime": "2270.295", "body": "I feel like there's something else I'm rambling because I feel like there's something else I need to say. No. What I will say is any podcast ideas or any workshop ideas that you want, message me. Kremel's like an expert at send he is responsible for most of my no forking nonsense episodes. He he sends me lists of stuff, and I really appreciate it." }, { "speaker": "@paulthenutritionist", "startTime": "2270.295", "endTime": "2287.2998", "body": "So if anyone else is like that, and I imagine there's some creative people here, Please do send me ideas and thoughts because it's really helpful. Because if you're telling me that, if you need it selfishly, someone else is gonna need it. So really appreciate that. But thank you so much. From the base of my heart, thank you for joining me." }, { "speaker": "@paulthenutritionist", "startTime": "2287.925", "endTime": "2298.4849", "body": "I shall speak to you probably on Monday, if not Friday. And I love everybody, and thank you. Have you got anything you wanna say? You good? No." }, { "speaker": "@paulthenutritionist", "startTime": "2298.4849", "endTime": "2302.965", "body": "Cool. Alright. Thank you so much. Lots of love. All the love for you, and I'll speak you soon." } ] }