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    {
      "speaker": "@paulthenutritionist",
      "startTime": "0.64",
      "endTime": "33.63",
      "body": "Welcome to the Nutritionist UK Coaching Podcast. Your exclusive audio space designed to make this process easier, clearer, and more effective for you. Inside, you'll find bite sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise to help you take action without needing to sit down and read through everything. Whether you're walking, cooking, or on the school run, this is here to keep you consistent, informed, and moving forward. Let's get into it."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "33.79",
      "endTime": "57.275",
      "body": "So you've eaten, you're not hungry, but somehow you're stood at the cupboard at 4PM working your way through whatever's open. Oh, yeah. This is not a lack of willpower, and by the end of this, you're gonna know exactly what happens sorry, why it happens and what's to instead. We're talking about boredom snacking and what it is. Now, essentially, it's eating for something to do, not because your body needs fuel."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "57.51",
      "endTime": "94.840004",
      "body": "The mouth and the hands aren't occupying, the brain just wants a little hit of something. And it's important that we separate it cleanly from real hunger and emotional eating. Boredom snacking is the low grade, under stimulated hunger, if you like, you're not sad, you're not starving, you're just all flat and food is the nearest burnt breast. It's incredibly common and it's completely normal and nearly every client deals with it at some point, which is why I'm always asking do you have any cravings? Because every craving has a reason."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "94.840004",
      "endTime": "116.064995",
      "body": "If you just find yourself mindlessly snacking, it's usually a boredom thing. And this is why it happens. So there's a thing called the cue and reward loop. The trigger fires, so finishing work, sitting on the sofa, opening the laptop, finishing a task, and the brain reaches for the familiar reward. It's a habit, not hunger."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "116.85",
      "endTime": "169.99501",
      "body": "The usual suspects to name out loud so you recognise it yourself is the afternoon lull, the evening sofa and scroll, working from home, which is really normal, people will either get bored and go to the kitchen and just stand, staring because they're bored. The gap between finishing work and dinner, that procrastination, sucking to avoid a task. And then there's a sneaky one, the tiredness dressed up as hunger, underslept brains go looking for quick energy. The one that most people miss is that you under eat earlier in the day, skip breakfast or skimp on protein, and then you blame boredom for what's actually genuine hunger, the type that I care about catching up with you, which is why it's important that we recognize what is actual hunger and what is boredom. Now, if it's in your eye line and easy to reach, it's very likely that you're probably going to eat it when you're feeling quite vulnerable when it comes to hunger, it's as simple as that."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "170.55501",
      "endTime": "210.49",
      "body": "Now, how it calms your progress, so to speak, is it's the invisible calories, it's a snacking that never gets noticed or locked, A handful here, a couple of biscuits there, and this adds up to hundreds of calories a day without a single proper meal being involved. And it's almost always the fast, moist stuff, the crisps and biscuits, because boredom wants quick and easy and doesn't really wanna eat a chicken breast. And it does your hunger signals so you stop knowing when you're actually hungry. And the confidence hit is a really big one as well. A bit of mindless grazing turns into an I've blown it, which turns into the all or nothing spiral."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "210.49",
      "endTime": "226.565",
      "body": "The snack itself really matters. It's a story that you tell yourself afterwards. So the bit that's really important is how to fix it, and it's something that I've been telling clients a lot who are in this situation. It's the pause test. Before you eat, ask, am I actually hungry?"
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "226.725",
      "endTime": "241.90001",
      "body": "The honest version is the apple test. If you wouldn't eat a plain apple some leftover chicken right now, you're probably not hungry. You're after stimulation. Name it, and the urge usually loses its grip within ten minutes. The other thing you can do is you can stare at wherever you are."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "241.90001",
      "endTime": "255.485",
      "body": "Let's say you're gonna get a gold bar. You put it on your desk, you stare at it for five minutes, or you leave it there for five minutes. If you still want it after five minutes, have it, move on. But the most important is to fix the real cause. So if you're not if you're sorry."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "255.485",
      "endTime": "274.755",
      "body": "If you're eating enough protein and fiber, which most you are, at proper meals, a late grazing will just shrink. It will disappear. A lot of boredom snacking is just a day that was, like, upfront, if you like. And we need to interrupt that habit, dude. So when the urge hits, do something with your hands or change your surroundings for five minutes."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "274.835",
      "endTime": "289.21002",
      "body": "Short walk, drink, step outside, break the queue, and the craving usually passes. And then your environment. Out of sight is genuinely out of mind. Don't keep the trigger foods in front of you. And if you do snack, put a portion in a bowl rather than eating it from a packet."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "289.21002",
      "endTime": "317.72",
      "body": "Like, portion it out. And think about it as well, don't scoff it down, actually be mindful. If you're going to eat a biscuit, actually eat a biscuit and just think like how does it actually taste, how does it feel, as opposed to just goofing it in your mouth, swallowing it, before you know it, you know, you're on to the next one. Plan it as well, this is a clever one. So build a snack into your day, which is what I say to all of you on purpose, a planned protein and fibre snack you enjoy will kill the sneaky grazing because the snack is no longer forbidden."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "317.8",
      "endTime": "334.125",
      "body": "Or if you do want a Snickers bar, you plan it in, and you say, I'm gonna have a six bar after my dinner because that's what I like. Fine. But you've got to plan it. The boredom itself is a problem, so probably fix that. Have a short go to list of non food things to reach for when you're under stunned and stimulated."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "334.765",
      "endTime": "364.095",
      "body": "Treating boredom with food is treating the wrong thing really. Eat it sat down, off the screen, so if you have to consciously grab something out of the cupboard and you say to yourself, going sit down in front of the table and eat this thing, it suddenly doesn't become mindless snacking because mindless snacking thrives when you're distracted. One snack is not a fair year, right? And it's important that you're eating the foods that you actually enjoy, and I've said this a lot. You know, we want to find a way, it's like where it fits into your day."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "364.095",
      "endTime": "392.725",
      "body": "And you don't need to be perfect, you need to spot a pattern and have a couple of these tools ready, because progress is built on the average week. It's not built on one afternoon snacking, but it's when they compound that kills us. So this week, before you reach for a snack, do the apple test in the moment, and that's it. Just notice whether it's hunger or boredom. You'll be surprised how often it's boredom and it's not hunger."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "392.96503",
      "endTime": "426.845",
      "body": "And once you've done the apple test, I want you to, if it is, you know, you do the apple test and think, well, no, I don't really want an apple, but what I will do, or what I would do, is I would still like to have insert chocolate bar, then consciously take it out of the cupboard, sit down and enjoy it, or sit down for five minutes and stare at it. But just do these things to check-in with yourself, because that's what it's all about. We're challenging our psychology here. Check-in with yourself to see whether you actually want it, or whether your brain's just tricking you because it's bored. Hope you found this useful, and I'll speak to you next one."
    }
  ]
}