{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "1.04", "endTime": "33.71", "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": "34.67", "endTime": "60.5", "body": "Hello, and welcome to another episode. So this is just a really quick introduction to say that this episode is me going for a little walk on a Monday morning before the sun comes up, it was still dark, I woke up, I went for a walk and I just thought I'd share what I was thinking, how I started my Monday. And" }, { "speaker": "@paulthenutritionist", "startTime": "61.22", "endTime": "62.02", "body": "you're basically going for" }, { "speaker": "@paulthenutritionist", "startTime": "62.02", "endTime": "72.505", "body": "a walk with me, so I really hope that you take something from this. I think there's some real value in here, so enjoy it and I'll speak to soon." }, { "speaker": "@paulthenutritionist", "startTime": "72.505", "endTime": "136.715", "body": "Today I woke up at 04:50 in the morning which is quite early and I decided to do what probably everybody should do and that is to ensure that you do not ever press the snooze button because I'd say that's the most disruptive thing that you could do to ruin your day, if not your week. It's Monday morning for me. Well, as I'm recording this. And I think this is the greatest start to the day because I've got up, I have, went downstairs, did a bit of tidying up, I've planned my week, I've done some reading and it is currently 05:45 and I'm going for a walk. So my day is well and truly, we've started." }, { "speaker": "@paulthenutritionist", "startTime": "136.715", "endTime": "170.92502", "body": "After my walk, I'll make my breakfast and I'll start work. And there's something really powerful about getting hold of the day first thing in the morning. And I'm not naive to say that you should be getting up at 05:00, but what I am saying is that if you do wake up early there is never any good of going back to sleep and pressing that snooze button. Nobody has ever pressed that snooze button and woken up more refreshed. Without going through the same stuff that I've said maybe a thousand times, we sleep in ninety minute cycles." }, { "speaker": "@paulthenutritionist", "startTime": "171.16501", "endTime": "248.125", "body": "So unless you know for a fact you are going to be getting ninety minutes of extra sleep then you are literally wasting your time because you'll have poor quality sleep, your wake up groggy and that's what you're done for the day brain, fog, feeling night probably craving foods. So I think it's really important to feel that if you wake up, not beat yourself up and be like oh god it's 04:40 in the morning, I need to need to get much more sleep' then you end up putting more pressure on yourself when actually we all know you listening to this, you know and I know that there's beauty in getting up as early as possible. First thing in the morning there's beauty in starting your day when everyone else is still sleeping. I'm walking around my estate now everyone's lights are off there's people still sleeping I'm sure there's people literally as I walk around here pressing their snooze button because they don't want to get old of their day and I just just feel like it's such an easy win. Getting up early anyway but it's such an easy win to have that time." }, { "speaker": "@paulthenutritionist", "startTime": "248.125", "endTime": "289.53003", "body": "There's been times previously and again this is something that I absolutely love doing where I'll wake up super early and I make sure I'm the first one in Cafe Nero and I fucking love that. I've been known because I live near Warwick Services I've been known to get up so early that I've literally walked into Starbucks drive through and they stood there and I am the first person. I did that the other weekend. I wake up quite early and I was like I'm feeling motivated and I don't tend to work Saturdays but I was like I'm feeling motivated today. I'm gonna go to Starbucks and I was the first one there And there's just something quite powerful about that." }, { "speaker": "@paulthenutritionist", "startTime": "290.09003", "endTime": "315.87003", "body": "And I saw it quite smug and quite motivating. And I really feel like getting up super early on a Monday morning. I've won the week. In terms of what my week looks like when you're listening to this I think it will probably be a week later than I'm actually recording this. I've got a really busy week." }, { "speaker": "@paulthenutritionist", "startTime": "316.19", "endTime": "353.77", "body": "I travel on Thursday so as you listen to this I will be on holiday. I travel on Thursday all day and up until then I have both client calls with you guys which is always a priority, those guys who are post twelve weeks, but I've also got calls I think there are six calls booked in this week. And then alongside that obviously check ins need to be done which are a super priority. I need to schedule podcasts which is super important. I've got to record the podcast." }, { "speaker": "@paulthenutritionist", "startTime": "353.77", "endTime": "379.54", "body": "I haven't fucking recorded the podcast yet for no fucking nonsense. I've gotta schedule social media for at least three weeks because my content girl is disappearing. I've replaced it, but I'm not gonna have time to shoot with them before I go away. I've I want to make sure that while I'm on this holiday, that I'm planning what I want to get out with it. It is the most important thing for me." }, { "speaker": "@paulthenutritionist", "startTime": "379.78", "endTime": "412.755", "body": "When you go on holiday, it is no good just going on holiday, getting there and just thinking well I'm just gonna be on holiday here no no no. Like what am I aiming to get out of it? Like what do I want to achieve? I have to train. So for those who don't know I've got an Ironman in July and with that requires a lot of training around rugby and that's the other really inconvenient thing I'm still playing rugby despite the Ironman until May." }, { "speaker": "@paulthenutritionist", "startTime": "413.075", "endTime": "451.87003", "body": "So I've got to train for that. I'm going to be working throughout because there's one thing that I learned from you guys who were with me in September? I can't remember when it was but when I went away to Mexico for a week there's one thing that I learned and it was that not working is not enjoyable. And what I mean by that is some people are like I need to switch off so I need to do no work. I tried that if you guys remember as an experiment when I went to Mexico for a week and it just didn't make me feel good." }, { "speaker": "@paulthenutritionist", "startTime": "452.99002", "endTime": "495.675", "body": "Just felt like I came back to just chaos. I just didn't like the fact that I just left everything alone for a week. It just doesn't suit me because when you do a job like I do working with you guys, it's not taxing in the sense of I've worked in jobs where I just hate it, like I hate getting up and doing my job. I'd have Sunday scaries where I'd be laying in bed staring at the ceiling just hating the concept of another week. Like I absolutely love what I do and like I'm always thinking about it." }, { "speaker": "@paulthenutritionist", "startTime": "495.675", "endTime": "548.56", "body": "If I wake up in the middle of night because I'm like I'm excited like I want to I've got an idea and I really want to as you guys hopefully experience like I'm always trying to improve things, I'm always trying to add value, I'm always trying to build upon build upon build because I love what I do. I'm investing all the time in myself like whether that's different coaching, different courses, even things like for my Ironman, like I've got a GB running coach to help me. She's the fifth fastest five ks runner in 2022. She also finished second in the London marathon in 2023 I think. You know like so I'm always outsourcing because I want to be able to invest what I've learned into you guys so I think it's super super important that that we do that." }, { "speaker": "@paulthenutritionist", "startTime": "548.56", "endTime": "586.97504", "body": "But yeah anyway in terms of the week so loads going on this week Monday today, it's obviously check ins, calls, setting up my week. I've got loads of things going on Tuesday, Wednesday, travel on Thursday, and then we're away. Friday, normal check ins. Unless if you listen to this well you won't have realised that when you if you were Friday check ins you won't have realised that I was away on Friday unless I've spoken about it or even on my socials because as I said like I just love what I do and so I don't want to do that. That's it." }, { "speaker": "@paulthenutritionist", "startTime": "586.97504", "endTime": "611.98004", "body": "That was what the rumble was. I love what I do and I don't feel the need to shut it all up just because I'm going on holiday. Like it doesn't help. I give myself extra space but the whole point of going on holiday is to achieve something. Now if that achievement is rest, I give myself extra space to be able to sit and reflect." }, { "speaker": "@paulthenutritionist", "startTime": "612.335", "endTime": "679.225", "body": "Do a lot of reading, do a lot of writing, know I'm eating different food, I'm in different environments and I absolutely love it, but what I won't be doing ever again is having a full week of doing absolutely no work. I think what I've learned is probably the most I need is two days off, two days of reflection and then straight back to it because it just excites me working with you guys. Anyway the point of this bit of a ramble was to say that if you do find yourselves waking up in the middle of the night not the middle of the night early morning I'd say anytime past 04:30 in the morning just fucking get up make the most of it If you haven't got kids get in the car, go to a coffee shop, sit there, reflect. If you do have kids just get up and make the most of that time, make yourself coffee. The good news is if I had two cottage this morning and I'd finish them by six, I technically have another two more and be absolutely fine in terms of the caffeine, the impact of my sleep in the evening." }, { "speaker": "@paulthenutritionist", "startTime": "679.625", "endTime": "724.5", "body": "So yeah just enjoy it and just win the day. There are many more benefits to waking up super early, getting up, attacking the day and then obviously you know being tired later on in the day. There are so many benefits to that over pressing snooze, getting some shit quality sleep and then inevitably being groggy for the rest of the day perhaps even missing your next alarm because you slipped into a mid sleep cycle and that's your day fucked. So I hope you enjoyed this little rumble as I say I think you're going to get this a week today. So yeah, I shall speak to you next time." }, { "speaker": "@paulthenutritionist", "startTime": "725.22", "endTime": "733.035", "body": "Enjoy your week, really kick the shit out of it and thanks going for a walk with me lots of love" } ] }