{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.24", "endTime": "75.93", "body": "Hello and welcome to another episode of No Forking Nonsense and this week I am giving everything away. I am going to talk you through the exact blueprint that I use to get results with all of my clients, so you can copy and paste it to your own life. I hope you find it really useful and let's get stuck in to today's episode. So I'm going to do something that probably my accountant would tell me not to do and that is I am giving away for free on this podcast the exact blueprint that I use to coach hundreds of people every single year to lose fat, get their energy back, stop feeding at war with food, improve their performance, to just pretty much become the best version of themselves. I had a conversation with a client earlier on today and she's only been working with me for two weeks and we were having a conversation about how by improving how we eat in terms of ensuring that we re eating foods that fuel us, nourish us, but equally being able to go out at the weekend and enjoy going out for food, all aspects of her life has improved." }, { "speaker": "@paulthenutritionist", "startTime": "76.445", "endTime": "140.39499", "body": "She mentioned that she's concentrating better at work, her relationship's better because her mood's better, she's got energy enough to cook decent food, to go to the gym, and so I want to be able to give you the blueprint. Now as I go through these, I'm not going to be holding back anything, I'm going give you the whole thing, the actual method, because knowing what to do is not the problem and I want to be able to give you the blueprint, so grab a pen, strap in and let's get into this. Now as I said, is an episode I have been mean to for a while, I am going to walk through the entire process, the framework I use start to finish and I m going to bring it to life with real stories from real people that I ve worked with. Now what I have done, because my clients probably wouldn t care, but if I'm honest I can't be asked to contact them each individually. So I've changed names, so they can't be identified and obviously their privacy matters, but their journeys are exactly as they happened." }, { "speaker": "@paulthenutritionist", "startTime": "140.93001", "endTime": "190.465", "body": "What I am going to do is I am going to leave at the top of this episode description a link to the Google review, so you can kind of maybe read a little bit more context about client stories from recent months, if that is for you, but by the end of this you are going to have a blueprint that you can actually use on yourself, so let s get into it. The first thing to say is that before a single thing gets spoken about with food, we have to talk about your head, because this is where probably most people win or lose and it is the thing that every successful client I have ever had has had in common. Let me tell you about a client of mine, the late thirties competitive sportsman came to me absolutely on his ass, irritable, sleeping badly, stuck it away, and he was getting injured constantly. Really sharp chap. Knew a fair bit about nutritionist." }, { "speaker": "@paulthenutritionist", "startTime": "190.465", "endTime": "210.615", "body": "Read it already because he was a competitive sports person. But here's what he told me, mum Sim. The biggest change wasn t the food, it was that the negative voice in his head had quietened down and he finally started trusting the process instead of panicking. That s step one of this blueprint. If you've got a pen and paper, write this down." }, { "speaker": "@paulthenutritionist", "startTime": "211.015", "endTime": "240.415", "body": "We are never chasing perfect, we are just building consistent. We laugh with my clients when we have our client calls because I'm always going we just got to bore on, we just got to bore on. And the reason why I say we got to bore on is because we're not doing anything magical that's going to rip the rule book up because that is unsustainable. The reason why diets don't work is because they're too dramatic. If you have a huge change in your life, the pain is eventually going to become too much and you'll end up going backwards or failing." }, { "speaker": "@paulthenutritionist", "startTime": "240.415", "endTime": "290.70502", "body": "So we just want to bore on, just consistently bore on. I had another client, 35ish years of yo yo dieting behind him, aggressive restriction, he would lose weight, pile it back on, would be heavier each time, demoralised and convinced that he was the problem, when he wasn't, it was a dais. The moment he stopped chasing the all of that dramatic all or nothing approach and started building small, boring, repeatable habits, guess what, everything changed. Within three months he told me he was sleeping better, he was calmer around food, he was feeling like he was concentrating, getting more out of his work, his relationships was improving and for the first time in decades he wasn't binging. So the first plank of the blueprint is mental." }, { "speaker": "@paulthenutritionist", "startTime": "290.945", "endTime": "331.025", "body": "Drop the all or nothing thinking, one biscuit is one biscuit, not a complete ruined or week. As we ve spoken about before, it s never usually the individual biscuit, it s usually what happens afterwards. Progress is not linear and we never want to be expecting perfection all the time, we just want consistency and when you nail that, the rest of everything we are about to speak about becomes possible. If you skip this bit, well no meal plan on earth is going to save you that. So mindset and getting that into your head that it's going to be fucking boring and you cannot change too much because that is why you fail time and time again, get that in your head and you will not fail." }, { "speaker": "@paulthenutritionist", "startTime": "332.08", "endTime": "366.55002", "body": "Second thing, you want to eat more, not less. Now we've touched on this a few times, but this is where I tend to kind of lose people because it's the opposite of everything they've been told and sometimes people want to feel like it has to be hard work or it's impossible to ease, eat more and lose weight. And that's what the vast majority of people will say. And a vast majority of people will come to me convinced they need to eat less when actually they're eating too little already and it's absolutely killing them. I had a client married for years to calorie slash him, ate like a sparrow, trained hard and the scale wouldn't move." }, { "speaker": "@paulthenutritionist", "startTime": "366.55002", "endTime": "401.09", "body": "Everyone told her it was her age, her hormones, her slow metabolism. It was none of them. She'd under eaten for so long that her body had turned everything down and she was just trying to survive. We did the terrifying thing and we built her food back up, mostly with protein, some carbohydrate and guess what, She started losing weight. So the second plank of our blueprint here is eat enough and build everything, focusing on protein but never avoiding carbohydrates, and we'll touch on that in a second." }, { "speaker": "@paulthenutritionist", "startTime": "401.64502", "endTime": "452.65", "body": "We need to ensure we are eating enough protein, most of you know this already, but it is the most filling nutrient, going to protect our muscle, it's a raw material for the body that you actually want, most people are failing in terms of having, I don't know, not being strong enough for want of a better term, it's usually because they are not consuming enough food and specifically not consuming enough protein. They often think they are consuming enough protein, but if your calories are so low, then you are probably not and therefore you're running on empty. A real example of why this matters, had a client transform themselves completely, lowest weight of his adult life, looking and feeling like a different man and guess what, he was eating more than before, not less. And that's the paradox to understanding kind of how to eat. We want to make sure that we're basically fuelling ourselves as much as possible." }, { "speaker": "@paulthenutritionist", "startTime": "452.81", "endTime": "482.42", "body": "We don't want be cutting food down too much because what's going to happen is you're not going have the energy to kind of sustain, your body's going to to panic and put yourself in starvation mode, you're going to end up bingeing eventually and it's not very social or enjoyable. So stop eating too little and eat more. I've kind of skirted around this because we touched on this last week, so listen to last week's podcast. Next thing, stop cutting foods out. Now this, I guess, is a mindset and a method rolled into one." }, { "speaker": "@paulthenutritionist", "startTime": "482.5", "endTime": "495.775", "body": "So many people arrive with a huge list of foods that they banned. I've cut carbs. I've cut gluten. I'm not eating sugar. Whole food groups gone out of fear and they're on their ass and they're feeling really grumpy." }, { "speaker": "@paulthenutritionist", "startTime": "496.095", "endTime": "536.46", "body": "Whereas what I want to teach you, and it's central to our blueprint here, is you almost never ever ever ever need to cut food groups out, you just need to understand how, what, why, when to eat them. Have touched on this already, but I have walked clients through exactly why carbs are so important, in fact we did a group call last Friday, where it was called all about carbs and we went through the importance of carbohydrates. Carbs are not the enemy, they are fuelled and cutting them gives you fake water loss that comes on straight back after. Quick kind of sidebar here, boxes, when they need to make weight, they will cut carbs and they will cut water. Guess what happens?" }, { "speaker": "@paulthenutritionist", "startTime": "536.46", "endTime": "556.76", "body": "They jump on the scale and they make weight, and then what do they do? They eat a lot of carbohydrates and a lot of water, and then they usually sometimes they can be up to 10 kilograms heavier than they were when they weighed in. It's wild. The magic is never banning things. It's eating enough, getting your protein in, and having the food you love in a way that fits your life." }, { "speaker": "@paulthenutritionist", "startTime": "556.92004", "endTime": "593.26", "body": "The person who can eat with their family, go to a wedding, have a takeaway, and still get results is the person who's going to sustain this. You should be able to go on holiday, should be able to go to birthdays, you should be able to have a couple of beers if you want to. We never want to restrict because restriction is kind of a control and it's usually the thing that's going to keep you stuck. What we want to do is we want to work out how we want to be proactive, not reactive we want to work out how can we go to these events, how can we eat the foods that we enjoy without it making us feel miserable. The next thing is scales." }, { "speaker": "@paulthenutritionist", "startTime": "593.26", "endTime": "629.925", "body": "Now, scales are a really good measure and it's really important if you do weigh yourselves, you weigh yourself first thing in the morning on an empty summit, same scales, same place, and you take note of that weight, but weighing yourself same time, same place, same everything. You want the consistency. Weighing yourself once a week is a complete waste of time. If you're female, it's likely that your scales will bounce all over the place and actually sometimes with males as well. So the scale weigh on a daily basis gives us the data to look at at the end of a seven day period, What we do is we add up all the numbers, divide by seven, and that gives you the most accurate weight." }, { "speaker": "@paulthenutritionist", "startTime": "630.165", "endTime": "678.06", "body": "If you weigh yourselves different time, different place, perhaps not on an empty stomach, perhaps after breakfast one day, you are going to find that the number is completely inaccurate. So when we weigh ourselves, we use it as a decent data point, but it's important that we look at the long term data here. I am not interested in daily data really and I'm not interested in usually what happens across wheat, what I'm interested in is a pattern over a couple of months, maybe even three months and the reason for that is that we are looking at patterns as to what s happening in terms of a trend line so we can build a picture of what s happening next. When you have an expert who can understand that data like me, what we can do is we can make micro adjustments based on what's happening. The reason why we weigh daily is because I can utilise the information that you provide to me via the scale weight to react to things." }, { "speaker": "@paulthenutritionist", "startTime": "678.14", "endTime": "709.19995", "body": "For example, I had a client who trained very hard at the weekend and his scale weight, he it's looked like he was going up in weight. And I said to him, you give me the daily data, please? And what I was seeing was over the past five weeks, his weight on a Monday was up up to three, four kilograms. We unpicked it and it was because he was hitting it really hard at the weekend training wise, so what we simply did is we just took Monday's data out because it was relevant. It was water retention, it was stress, so we just removed it from the data and therefore we have a more accurate representation." }, { "speaker": "@paulthenutritionist", "startTime": "709.755", "endTime": "747.755", "body": "Now if this individual was just weighing himself perhaps once a week, perhaps he was judging his data on a every Friday based on the average day, or perhaps he was judging it every Monday, then he is going to find himself in a real mess. So utilising that data and understanding that data is really important in terms of what's happening with our body weight, but equally as well we don't just use the scales, we want photos, we want you to be able to measure your waist so that we can get a number. Because certainly if you're female, the weight on the scale is just not gonna shift, and it's not gonna shift every single week. It's very rare that that happens, so we wanna look at those other markers. How do you feel?" }, { "speaker": "@paulthenutritionist", "startTime": "747.755", "endTime": "757.58997", "body": "How's your sleep? How's your mood? How are you performing in the gym? How's your energy levels? All those things are much more important to us than a number on the scale." }, { "speaker": "@paulthenutritionist", "startTime": "758.14996", "endTime": "795.875", "body": "Okay. Next thing. Systems for real life because it's no good knowing what to do if your life keeps knocking off course. Now real life is birthdays, it's weddings, it's weddings and christenings and christmas and I've forgotten every social thing in my head, going to a bar mitzvah, going on holiday, having a weekend, the heat waves, the barbecues, the conferences, four relatives descending on your house, whatever it might be, a stressful fortnight to work. The clients who succeed never have perfect lives, but what we've done is we've created systems that survive the imperfect lives." }, { "speaker": "@paulthenutritionist", "startTime": "796.355", "endTime": "831.005", "body": "We want to be able to understand how to get through barriers and support those barriers in our real life. One of the worst things I hear is when over December inevitably people will want to change, but they say I'm just going to wait till after Christmas, I'm going to wait till January because Christmas is happening. This is a problem now, hence why you're talking about it to me. Why would you wait until after Christmas? Do you not need support during the most stressful busy part of your year if that's something you're going to struggle with?" }, { "speaker": "@paulthenutritionist", "startTime": "831.005", "endTime": "860.195", "body": "I just need to get Christmas out the way because I've got family, it's chaotic. That is the time that you need a nutritionist to understand how to navigate through these situations, because once you've navigated through it once, then you'll be able to navigate through it forevermore. If the weekend used to undo the whole week, then we give it a structure. If you're going on holiday, a plan that isn't all or nothing, the bad day, a simple rule. It's one meal, not one week." }, { "speaker": "@paulthenutritionist", "startTime": "860.195", "endTime": "910.34503", "body": "You get straight back to normal at the very next meal, not next Monday, not January, not after Christmas. I have watched clients go away, come back and instead of spiraling, just pick up where they left off. No drama, no guilt, no write off. That skill, understanding how to navigate through a social situation and recovering as fast as you can instead of avoiding, you know, these events altogether is worth more than any meal plan, because you are going to have life, you're going to go to a birthday party, you're going to have Christmas, you're going to go on holiday, good, and we just need to have a slight proactive plan to understand how to navigate it. And once you can understand that, you cannot fail." }, { "speaker": "@paulthenutritionist", "startTime": "910.505", "endTime": "936.91504", "body": "The more barriers that we can face when we're working together and for you to understand how to navigate nutritionally, the better results you will get in the long term. Because you are going to have Christmases, you are going to have holidays, so what we have got to do is we have got to understand how do we navigate that, so that in future we have got a blueprint. Next thing, celebrate the wins. People underestimate this massively. Every single week with my clients, we do something called Win Wednesday." }, { "speaker": "@paulthenutritionist", "startTime": "937.075", "endTime": "959.31", "body": "They send me a win and it's not the scale, it is I said no to the biscuit tin. It's I've got energy at 3PM for the first time in years. It's I've once again had to put a hole in my jeans this week. It's I've cooked myself a new meal. I have gone on holiday with my family and took my top off." }, { "speaker": "@paulthenutritionist", "startTime": "959.625", "endTime": "996.395", "body": "It is I had a client who took his t shirt off in the sea for the first time in his adult life, it is I've gone to a spa day and I wore a bikini, whatever it is, it is so important that we celebrate these wins. Our brains are wired to fixate on what's going wrong. It's called negativity bias. And research on motivation shows that the single biggest driver of sticking to something isn't a big breakthrough, it's noticing small progress over and over and over again. Catching your wins isn't soft, it's one of the most powerful things that we can do going forwards." }, { "speaker": "@paulthenutritionist", "startTime": "997.115", "endTime": "1024.065", "body": "And they celebrate their win Wednesday, but also on their check-in forms, they have to tell me a win. It's compulsory, they cannot move on until they've listed a win. So the final part of this is actively noticing and celebrating your small wins. They are the evidence that it's working and they are the fuel that's going to keep you going long enough to get where you want to get to. So there it is." }, { "speaker": "@paulthenutritionist", "startTime": "1024.545", "endTime": "1072.25", "body": "That is essentially the blueprint of everything you need in one go. Now we could get into the details of how you work out your calories, how you work out your macronutrients, how much protein do you need, how much water do you need, how much fiber do you need, all of those things. You can just use AI and just type it into AI and I'm sure that'll give you probably what you need, you could probably get a meal plan, but I really, really want to ensure that you have more than that because when you work with nutritionists it isn't just about calories and macronutrients, It's about the other things, the human things that AI cannot give you that is going to get you results. So I'm going to list these things for you again as a little checklist. So number one, fix your mindset." }, { "speaker": "@paulthenutritionist", "startTime": "1072.41", "endTime": "1116.675", "body": "Consistency is much more important than being perfect. You've got a ball on, you've got to be patient. If you're someone who can't be patient because you're fed up, it's because you haven't got help quick enough and you now need to reach out and you need to get accountability from an expert who can guide you through and motivate you when things aren't going in the way that you expected. Number two, you need to eat enough and you need to build your meals around solid balance, fist full of protein, fist full of carbs, veg, fruits, good nutrition that's going to fuel you. You need to eat enough, I cannot emphasize that enough, you should never be hungry, you should never be craving things and your energy should not be falling off a cliff at 3PM." }, { "speaker": "@paulthenutritionist", "startTime": "1117.2", "endTime": "1154.19", "body": "You need to stop cutting foods out, but learn to understand them, use them and keep them in your life. If you've got social events, but work out how you're going to proactively eat them, as opposed to avoiding them, as opposed to cutting them out or eating them and then feeling guilty. When you use scales, weigh the trend. The daily weight probably doesn't matter, we want to be judging progress by energy, by sleep, by mood, by your consistency, your hunger levels, those are more important than anything else. Build systems that survive your real life." }, { "speaker": "@paulthenutritionist", "startTime": "1154.1901", "endTime": "1186.9099", "body": "You're going to have birthdays, you're to have weddings, a diet doesn't work. We are not on a diet, we don't do diets, what we want to do is learn how to eat to support our life, and part of that is going to birthdays, going to weddings, having a beer or two, and working out how we can do that in a positive way that doesn't cause us to feel like we've completely failed. And then we want to notice and celebrate your wins. Doesn't matter what they are, you've got to be grateful for things. Little wins are so important and you need to celebrate them." }, { "speaker": "@paulthenutritionist", "startTime": "1187.5499", "endTime": "1227.5349", "body": "And that there is what takes hundreds of people every year from stuck and demoralized to stronger, calmer, in control, feeling better, feeling lighter and now it's all yours. So here's some truth I want to leave you with, everything I just gave you work, but knowing it and doing it week in and week out through your real life with someone in your corner, keeping you honest, celebrating your wins, that is the hard part. And that is obviously what I do. So if you take this blueprint and run with it yourself, that is fantastic. I will be made up for you and if you apply everything I've said, you cannot fail." }, { "speaker": "@paulthenutritionist", "startTime": "1227.7749", "endTime": "1254.105", "body": "But if you get to the point where you want a hand actually doing it, you know where I am. You can send me an email paulnutritionistuk dot com or DM me on Instagram. Send me the word podcast and we'll have a little chat. But either way, you've now got a map, an absolute perfect blueprint to get you where you want to get to. So hopefully you found this useful, offering you something a little different." }, { "speaker": "@paulthenutritionist", "startTime": "1254.185", "endTime": "1266.1232", "body": "Sorry it's a bit longer than usual. Any questions, any queries? I want to hear from you, I want you to tell me if this helped. If there's anything else that you're struggling with, I want to hear from it and I shall speak to you next week. Take care." } ] }