{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.56", "endTime": "34.59", "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. Okay." }, { "speaker": "@paulthenutritionist", "startTime": "35.23", "endTime": "53.574997", "body": "Cool. So take two. Everybody is in for the second time, twenty six minutes late. For those who are listening to this, I recorded this whole meeting on my own, and I thought that nobody was here today. I was really confused because Premo's never missed one, and he wasn't there." }, { "speaker": "@paulthenutritionist", "startTime": "53.735", "endTime": "88.39", "body": "So I was like, maybe it's a shit topic even though everyone voted for it, but the good news is, we're going to go! I've already done this one, so hopefully it's super good. As always, put questions in the chat box, any questions got let me know, any questions about anything let me know, I'll try and not make this last longer than 01:00. We're going do the spin wheel at the end of today as well, so that's good news. So we're talking about summer, because a lot of people this time of year obviously feel that it's a bit of a threat to us, so barbecues, holidays, weddings, baby showers, birthday meals, etc." }, { "speaker": "@paulthenutritionist", "startTime": "88.39", "endTime": "174.51001", "body": "A lot of us, in the back of our mind, feel like there's no way of fixing this, and I really want to challenge that, in fact I do challenge this later on in the talk, because the research doesn't support that it's the idea that summer derails things, it's people who don't plan or pre think what we're doing, and what I want to do is give you a framework, so that we're able to navigate through summer, and not just summer in future as well, but certainly summer, and kind of all these events that happen, and the goal over this talk is that you leave with a clear plan for every summer scenario, so that when you're standing at a barbecue with a burger in your hand, feel in control rather than feeling like you've fucked up. First of all, the important thing to say is that one event, one barbecue, one holiday meal, one wedding is not going to undo the progress that made. So physiologically, it is simply not possible to have one kind of bad day if you like, and undo all of your events. And actually, had a of conversations with I feel like it's a conversation I have a lot with people who have been with me for, you know, make significant progress for three to four months, because certainly today I had a conversation with someone who's in week eight, and they've done so well, they're like my fear is that I'm going to undo everything, and that's a real fear." }, { "speaker": "@paulthenutritionist", "startTime": "175.71", "endTime": "237.565", "body": "It's because when you make significant changes, it doesn't feel like really hard work. I think someone's trying to come in, yeah cool. So when you make significant progress and you feel like it's not hard work, what happens is that you then question whether surely this isn't sustainable, and actually, Ed's the most recent example that we've all seen, just by being consistent it does get easier, it's about retuning these things, but biologically, to gain one kilogram of actual fat you need to, and this is a number that is relevant to everyone, I'm looking at the screen now, kilogram of fat you need to consume 7,700 calories above your total energy expenditure, not above your target, above your total energy expenditure. So let's say you drink and eat a significant amount, you're probably not over consuming 7,000 calories, it's probably more, at worst, 2,000 calories. Sorry, people are still coming in." }, { "speaker": "@paulthenutritionist", "startTime": "238.765", "endTime": "292.09", "body": "One sec, cool. So yeah, so that by the way, kilogram isn't a kilogram of fat, it's a fraction of one, so the rest is water, it's glycogen, the weight of your food is still moving through your digestive system. Has shown us that after a large meal, the body partially compensates in the following twenty four to forty eight hours, so your appetite will naturally reduce a little bit, movement will naturally increase, and your body has these regulatory systems designed to buffer occasional surges, and one day is not the crisis. What does create a problem is the response to that big day, and this is what I find a lot. There's people on this call now who have been through this, either previously or it's a current issue, it's really clear that the damage is always never done at the event, it's what happens afterwards, and that's that fuck it mindset." }, { "speaker": "@paulthenutritionist", "startTime": "292.09", "endTime": "339.625", "body": "So, we all went to a barbecue tonight, and we over drank and we overeat, it's the next day waking up and being like, fuck it, I'll just start again on Monday, because there's no point now, and that is where people are fucked up. Where actually the barbecue didn't set you back, it's the decision to write off the next two days, that's what's setting you back, but we're not doing that this summer. Whatever happens at the next event, the next meal, back on plan, not the next Monday, and that's what I say to all of you, we have to ensure that we go back to normal. If you have a big night out, next day we go back to normal, and that's really important. The science of overeating is really interesting, because before we get into the practical strategies, want to understand why socially eating is harder, and it's because of the environmental sector it's set out to work against your satiety signals, and knowing that will change how you approach it." }, { "speaker": "@paulthenutritionist", "startTime": "340.69", "endTime": "419.935", "body": "Research has found that people eat an average of 44% more food when eating with others, compared to eating alone. And that isn't because you're just a greedy monkey, it's because social eating will extend during mealtime, and it reduces the conscious attention to food intake. Obviously, you're chatting and bread's put in front of you, you just kind of minus the eating, and it also creates a thing called permission structure, which is where everyone else is eating, so fuck it, I'm just going to keep eating more. Research has shown that people make over 200 food decisions a day, and most of them are unconscious, and that's driven by environment, portion size, social cues, plate presentation rather than actual hunger, and at a barbecue or a wedding, almost every environmental cue is pointing towards us eating more, and it's not a bad thing either, it's important that we enjoy food, and that's obviously an underlying message to all of this. And then alcohol, and I'm going to get into alcohol separately, but alcohol compounds this, because moderate alcohol consumption reduces that prefrontal cortex, it's that bit which is responsible for impulse control, which is why that second drink suddenly makes the exercise of garlic bread feel a little bit more reasonable and tasty, and alcohol significantly increases appetite and reduces the ability to monitor our food intake in real time." }, { "speaker": "@paulthenutritionist", "startTime": "420.655", "endTime": "485.32", "body": "I'm going go into alcohol in a second. So, a tool for you, this is something I will have spoke to you about as individuals, I think it's a really useful tool for everybody in any social scenario, and it's about just ensuring that we have a strategy called anchoring, and the idea is that on the days where you know you've got a big meal or big event or whatever, you anchor your earlier eating to protect yourself without restricting. We don't want to restrict because if you arrive hungry, you fucked it, and I say this to you a lot, so a lot of people, they will skip breakfast, they eat very little during the day to save calories for the evening, they arrive at a barbecue or perhaps an evening dew, they are absolutely ravenous and before they know they are eating everything in sight, and they thought they were doing a clever thing because they were like, if I under eat all day, then I've got all these calories, but what happens is you'll end up overeating and then you'll feel shit both psychologically and physically. Research has shown that skipping meals before a large eating event consistently results in higher total calorie intake across the day compared to just eating normally beforehand." }, { "speaker": "@paulthenutritionist", "startTime": "485.64", "endTime": "542.31", "body": "So this is why I say to you I never want you hungry, because if you are hungry it doesn't matter whether it's an event or not, if you are hungry something is going wrong, which is why I always say, I want you to eat as much food as possible while still losing weight, and if you eat more before the fullness signals catches up, then you make worse choices because your blood sugar is lower and your willpower just goes to shit. So the anchoring process is the opposite because we do what we normally do, which all of you should be doing, but you are doing, you eat high protein breakfast in the morning of an event, you have a proper lunch, if it's an evening event, you arrive not hungry, arrive in control, and we're job done. If you've got a barbecue at 6PM, for example, you eat a normal high protein breakfast, moderate lunch, arrive, have an already ate your protein, most of your protein, 100 grams of protein, and now you're going to be making choices, as opposed to reactive choices, it's about, as I've said to you before, it's the impulses and the not thinking about what we're actually doing, which completely fucks with us." }, { "speaker": "@paulthenutritionist", "startTime": "542.62994", "endTime": "602.74", "body": "So now what I want to do is I want to go through individual scenarios, so we're going to go through a barbecue, wedding, holidays, and then a party. So starting with the barbecue, I want to reframe this one completely, because a barbecue is technically one of the most manageable nutrition environments that you'll ever encounter. Protein is always a main event at a barbecue, you've burgers, chicken, fish, sausages, whatever, usually high protein, lower in carbohydrate. So the issue is never the meat, it's everything else around it, the bread, the crisps, the potato salad and mayonnaise, and usually the second and third healthy, and as I said to you all last week in the group, reframe this because if you went to a restaurant that did burgers and the waiter comes over and he goes, 'So guys, ready to take your order?' you would not turn to him and go, 'Yes please, could I have?' The hamburger, the chicken burger, can I have the hot dog, can I also have a sausage on the side, and then maybe a chicken wing, and I'll also have a bit of that rib, those set of ribs, and then maybe another burger, please?" }, { "speaker": "@paulthenutritionist", "startTime": "602.74", "endTime": "647.845", "body": "Like, it's insane. I just don't know why we do it, why it's just this thing that we just decide is absolutely normal. So just decide what you're having, and I'm not saying you can't have anything, but we want to ensure that know what you're having. So if you want a burger, then build your burger properly, but load your plate with the protein and the salad first, eat that and then decide if you want extras, So that single action of eating protein first and getting the fiber and the micronutrition will build the fullness signals before you've eaten everything in sight, You can still have the burger bun, you can still have a beer, you're just doing it from a different physiological starting point. Weddings are a little bit harder because the environment is almost outside your control, unless it's your wedding, but I guess arguably you're still out of control because it's chaos." }, { "speaker": "@paulthenutritionist", "startTime": "648.17004", "endTime": "739.02", "body": "But set menus, long out street courses, canopies and alcohol, and then that kind of dessert table and the food at 11PM when everyone's starving. So the key here is timeline, the canopies are served, you stand in, you drink in, very small bites of food that don't really count because they're only small and they come past you every three minutes and before you know it, you probably gobbled up about a thousand calories without even acknowledging it, so the strategy for the weddings is the same, so you eat before you go, as discussed, we have our, you know, beaten breakfast, weddings don't usually start till 02:00, obviously if you're part bridal party, hopefully you have breakfast anyway, Wednesdays start too, so you could probably have breakfast, maybe some lunch, depending on how you're feeling, but as well, during the canopies, hold a drink in your dominant hand, it sounds really trivial, but it will generally reduce how long it takes for you to consider what I'm having, it's from the popcorn experiment, there was a really famous study, I think it was about ten years ago, where in those days in cinema people would just literally just throw popcorn in the gob, and by changing hands, people are more conscious, and it's a similar concept, but decide in advance whether you're drinking alcohol as well and roughly how much, just that rough kind of intention of what you're doing, and then when it comes to that kind of food in the evening, just decide like what you're going to do, so if you want something, have it, but if you're already full, your body probably doesn't need it, But at the same time, you want a size cake, have a size cake, I've said that to you before, just pre think about it, don't react, decide." }, { "speaker": "@paulthenutritionist", "startTime": "739.74005", "endTime": "806.13", "body": "Holidays are really, it's one of my favourite things to talk about, it's bit of a different conversation because multiple days, not one event, but the research is really interesting around this, there's a study in 2017 that tracked weight changes over a typical European summer holiday and found the average gain was only about 0.5 kilograms over a two week period, which isn't catastrophic, and the people who fared best weren't the ones who restricted, they were the ones who maintained some structure around protein and activity, and I've spoken about the kind of framework of holidays before, and it is the following: breakfast, we keep it. So in a hotel, it doesn't matter what hotel you're going, whether it's all inclusive, whether it's premier room, whatever, the breakfast is always shit and I stand by that because even if you go to a five star luxury hotel, the breakfast is obviously nicer than a premier room, but the food quality, if you looked across the three meals that they provide, so breakfast, lunch and dinner, the best meal is saved for dinner, whereas the breakfast, the pastries aren't the best pastries, they're usually the little shitty ones that don't actually taste very good and they're probably frozen." }, { "speaker": "@paulthenutritionist", "startTime": "806.45", "endTime": "923.955", "body": "So you don't want to waste your calories in terms of, like, it's a waste, in that it's not enjoyable when you have breakfast, if you're going to have loads of pastries and stuff, A) it's not going to fill you up and B) it's just kind of like, it's not enjoyable, whereas if we build our holiday framework by keeping breakfast high protein, getting some fruit into whether that's eggs, Greek yogurt, loads of protein, loads of fruit, and you start there, that anchors the day, and then lunch can be a little bit more relaxed. What I often say is throw an insulting amount of salad onto your plate and then have your protein, so you know you have, you build yourself, if you've a buffet, you build yourself like a salad with a source of protein in and then what that means is at dinner time, you're not going to be absolutely ravenous because you've had good volume food, you've got some key micronutrients with your lunch, you get to dinner, actually, we've got a little bit more leverage, you can have a couple of beers, you can have maybe some things you wouldn't typically have and it's about that full freedom but also you want to stay active, you want to stay hydrated, walking, swimming, whatever you enjoy, it's important that you don't completely abandon the habits that got us here, like so we can navigate holiday really easily, we've just got to kind of keep our foundations, Buffets in general, so if we kind of step out of holiday, buffets, parties, work events, I know we did a workshop on this recently, they're arguably more difficult in terms of the nutrition environment because people eat more, significantly more, buffets than a fixed meal regardless of hunger and that's because it's the variety that drives the intake and the psychology is your brain resets appetite for every new food type it encounters, so every dish you try feels like you're starting fresh, so the strategy is, as hard as this is, if you want to take full control of a buffet, do a full lap before you build anything on your plate, look at everything available, then choose the things that you actually want rather than taking something from every station you pass." }, { "speaker": "@paulthenutritionist", "startTime": "923.955", "endTime": "1007.59503", "body": "So remember, always start, build your plate with an insulting amount of vegetables and salad, almost like you're taking a piss, and then you add the protein on top of it and then anything else you want, but then try and stick to one plate when it comes to your main, don't go back, you know, with the same plate. If you want more, you get a fresh new plate, which creates this kind of conscious decision to reset rather than minus the topping up, and then just try and sit after your main, your big one plate, your pit state plate, sit there, and before you go up to the dessert, and I've certainly have this in my mind probably from working Gus family and feeding, you know, if I don't eat immediately, it's all gonna go and sometimes just you're at a buffet and you're like, if I don't go and get food now, it's all gonna go, and it's just like sitting there for five minutes after you mate and then considering what you're gonna have for dessert, that's the best way to navigate buffets. So let's talk about alcohol and it's a topic here because I've never told one of you never to drink, obviously there's times of the week, I say to some people, let's try not to have alcohol this week but I'm never going to say I need you to come sober, What's really interesting I find is the longer people work with me and the longer you kind of improve your health, the less likely you are to want to drink alcohol because it doesn't complement the health of yourself because we know that alcohol will increase your resting heart rate, it impacts your sleep and all these sorts of things." }, { "speaker": "@paulthenutritionist", "startTime": "1008.875", "endTime": "1068.635", "body": "Just from a biological perspective, so you guys know, in case you weren't aware of this, alcohol contains seven calories per gram, so that's more than carbohydrates. A little bit less than fat, but it's more than carbohydrates. So a pint of lager is two twenty calories, a glass of wine is two fifty calories, two or three of those is seven to 1,000 calories just of liquid, right, on top of your food, but your body doesn't respond in the same way, so it's not like you can drink a 2,000 calories of alcohol and then feel full. And it's really relevant this and worth knowing because the secondary effect is probably bigger than the calories because alcohol is a poison, it's metabolised as a priority, so your body stops burning fat whilst it processes alcohol. It reduces the inhibition and decision making in quality around food and it disrupts sleep, which is, as we know, that will raise your ghrelin, is your hunger hormone and your cortisol the next day, which makes you a lot hungry and more drawn to those hyper palatable foods that we have spoken about." }, { "speaker": "@paulthenutritionist", "startTime": "1069.755", "endTime": "1149.245", "body": "Alcohol is like the, probably the most fat loss disrupting thing we can take, just from a biological perspective but also it removes our inhibitions. So what we want to do is we want to go in with a rough intention rather than no intention. So we either, in the ideal world, we say, right, I'm having four drinks tonight but also we'd alternate with water, not as a diet tip, but because it will slow your pace, will keep you hydrated, and it will give you kind of that more enjoyment from fewer drinks. We want to choose those lower calorie options, say spirits with soda, dry white wine over sweet wine, and eat before you drink. It's so essential this because if you drink and then you get to the end of the night and suddenly you're starving, then you're in big trouble and you're more likely because you're in a bitch and you're oh fuck yeah, you know, have a kebab, it's, you know, just like absolutely disruptive, but the morning after a big night out, this is the important thing, you have got to get fucking straight back on it and there is zero excuse here, because if you have had a big night out, you have no right to sit on your ass the next day and just be like, well, I'm gonna slob around and be hungover, no, no, no, no, If you have a big night out, the next day you gotta get straight back on it, don't skip breakfast, normal breakfast, get outside, drink plenty of water, and that is the single most effective thing you can do to blunt the next day kind of hunger hormones." }, { "speaker": "@paulthenutritionist", "startTime": "1149.245", "endTime": "1189.95", "body": "And you want to get back on track as quickly as possible. The worst thing you can do is skip meals because you feel rough, because that will just extend the hormonal disruption, and before you know it, we're chasing our tail for the next three days. I want talk a little bit now about mindset and the emotional side of kind of all this because it's just important to the practical side and I'm going to give you five kind of key things to do as a framework. So a lot of us would have kind of big weekends and step on the scales and you'll see a number that doesn't reflect what you expected. The instinct here is to panic and to feel like you fucked up and that you failed, but what you're seeing here is water retention from high sodium foods, glycogen stored in muscles from higher carbohydrate intake." }, { "speaker": "@paulthenutritionist", "startTime": "1190.19", "endTime": "1235.9049", "body": "Remember each gram of carbohydrate, sorry, each gram of glycogen is stored when they come from three to seven grams of water, physical weight of food not being digested, like, obviously, if you're eating a big meal, that will sit until he goes to the toilet. The number on the scale on the Monday morning is not a true reflection. It can take anything from twenty four to forty eight hours. There was some really this is such a pivotal bit of research in the Journal of Academy Nutrition and Dietetics, and it found that daily weight fluctuations of one to two kilograms are entirely normal without any deviation from an eating plan. And this is why I think it's so important that you weigh yourselves on a daily basis because I want you to be able to see these things." }, { "speaker": "@paulthenutritionist", "startTime": "1235.9049", "endTime": "1285.335", "body": "And there's certainly somebody in the group here where we have just written off Monday morning weighing because we know it's bollocks, because of how the weekend's structured. And one to two kilograms is a significant amount but it's from sodium, hormonal cycles, digestive state, so the number you see after a big weekend could be two kilograms higher than your true weight but it does come back down in twenty four-forty eight hours. The people who do best over time are not the ones who have kind of perfect weeks, they're the ones who have a plan for those imperfect weeks, we roughly structure, they're the ones who know that consistency across moms, remember I'm always doing this with you all, it's about that kind of journey and knowing that it's going to be, especially if you're female. Sorry, someone else is late. Where are we?" }, { "speaker": "@paulthenutritionist", "startTime": "1285.655", "endTime": "1319.005", "body": "Yeah, so it's about ensuring that we're consistent as possible over a certain time period, And it's those people who understand that the perfection on any given day is not what we're after. We just want that consistent as much as possible and summer is not a threat to the progress. It's about testing our aim framework. So you're not falling off the wagon if you're going out for food. You know, you're living a life that includes food, people, celebration, enjoyment, and the one thing I'm so passionate about is you going out having a good time and doing it with awareness that you've not had before." }, { "speaker": "@paulthenutritionist", "startTime": "1319.005", "endTime": "1344.61", "body": "That there is the progress that we want. So I've got five rules to leave you with, and then we'll do questions, and then we will spin the wheel. So write these down if you want them, remember them, listen to them on the podcast when that comes out, but all of this is going to help you through all social events for the rest of your life. Some of them you know, some of them you don't. The first one, anchor every event day with your normal breakfast." }, { "speaker": "@paulthenutritionist", "startTime": "1345.205", "endTime": "1399.24", "body": "All of your breakfasts are good, and I know that because I'm relentless with it. Like, we can bore on about breakfast all day long, but all of your breakfasts are good, unless you're brand new and this is all new to you, but you're, they're all really good, but I want you to ensure, it doesn't matter what the event is, never arrive hungry, I never want you hungry, but make choices, free choices, think about what you doing, so you don't even have to plan it, I am going ask you to write shit down on a piece of paper and say, at 06:00, I'm going to have one beer and at 06:30, that's not what I'm after, but what I want you to see is just to pre think stuff. The second thing is protein first on your plate when we're looking at any meal, right? So whatever the setting, barbecue, wedding, buffet, lead with protein, and you'll change your entire hormonal picture of that meal. The third thing, the next meal, we'll get back on plan, not after the weekend, not next Monday, not after your holiday, just the next meal." }, { "speaker": "@paulthenutritionist", "startTime": "1399.515", "endTime": "1424.67", "body": "That is the only recovery strategy that you need. The moment you let things turn into two days, three days, four days, you fucked it, and there's no need. As I said to you, biologically, unless you've consumed 7,000 extra calories, which is very hard to do, by the way, it's very unlikely you're going to put on a kilogram of fat. So we need to be mindful that if we're going out, that's great, but we just need to get straight back on it. And that's why that long term kind of picture is so important." }, { "speaker": "@paulthenutritionist", "startTime": "1425.725", "endTime": "1478.92", "body": "I'd say as well, if you have had a big weekend, so like Brian I alluded to a second ago, if you know that you've had a huge weekend and Monday's way is going to fuck with your head, some of you are fine, like I can think of many of you, just like, yeah, I know what happens and that's cool and the longer you kind of work with me, the longer you kind of trust your own body and what's happening, like I certainly got clients who could tell me what their weight is before stepping on the scale because you get intuitive but if you know it's gonna fuck with you, just don't weigh yourself for Monday after, wait till the Tuesday when things are settled down. If you think it's gonna skew your numbers and you're like, oh, I've put on three kilograms again on a Monday because of my big weekend, then just leave it a day and then take the average from a Tuesday to a Friday Because what you see after a big month, after a big weekend, it's likely just nonsense really. So give it a couple of days before we draw conclusions." }, { "speaker": "@paulthenutritionist", "startTime": "1479.16", "endTime": "1505.72", "body": "And the fifth thing is to just fucking enjoy it. Like, we're not on a diet here. We're building a way of living that we can sustain for the rest of your life. The worst thing, and none of you are in this situation by nature of you being here, the worst thing is when I have conversations with people and they go, yeah, I just feel like I wanna, I've got a holiday coming up in a month, and I feel like maybe I should do something after the holiday, maybe I should wait till after Christmas. Are you ever going on holiday again?" }, { "speaker": "@paulthenutritionist", "startTime": "1505.8", "endTime": "1557.3301", "body": "Are you ever celebrating Christmas again? You need to learn to navigate these things. I had a conversation with Richard this morning about something, and I said, he had a moment at the start of the week that really challenged him and he worked through it and he got through it and I said, that there is money in the bank because now you've done that once and this is what I say to all of you, those barriers you're facing, when we can work through it together, we've now got that and that's sorted for next time it happens, and that's what I want from you guys, to be able to go out and enjoy weddings, enjoy baref days, and I understand there's an anxiety here because we're changing lifetimes of habits and we're looking at your nutrition, but there is a way, there is a method to get through all of these, and that's the whole point of everything we're doing, this isn't a diet, so the fifth thing is to just enjoy it, enjoy your life, enjoy going on holiday, enjoy barbecues and we just do the best we can and that's good enough. So that's it." }, { "speaker": "@paulthenutritionist", "startTime": "1557.3301", "endTime": "1582.0751", "body": "Before we go to questions, I want to kind of throw things out to get you thinking. So what's the summer event that you're most worried about? What does your default response look like when you've had a big day? Do you go straight back on it, or do you tend to write the week off? And is there a specific scenario, a holiday, a wedding, barbecue, that you want us to kind of work through together all right now?" }, { "speaker": "@paulthenutritionist", "startTime": "1582.0751", "endTime": "1594.0499", "body": "So any questions, pop in the chat box, See if we've got them. I'm gonna give it five seconds. Anyone type him. And then just type him. Cool." }, { "speaker": "@paulthenutritionist", "startTime": "1595.73", "endTime": "1612.025", "body": "So as we're typing, Prem will say, I don't know if I'm gonna bother coming to this one, despite he's never missed one because he goes, don't go to barbecues, don't like being social. But he's here. Of course he's bloody here. Preble's always here. Yeah, can you type him?" }, { "speaker": "@paulthenutritionist", "startTime": "1612.025", "endTime": "1711.6649", "body": "Right, okay, so I have a holiday coming and I definitely need to keep shutting down those thoughts and wanting to be impatient with weight loss before then. Adam, we're nearly we're not sure of an anniversary of working together soon, and if we look at our little graph, which we'll do, we're consistent in that and I feel like you certainly, and I love your background by the way, you're looking, looking very, very colorful but, and the same with Carolyn, Carolyn said the same thing, I think it's really important that we look at this kind of boring long term trend, now with females especially, it goes, ah, you know, we all have, and we all have this, but with females especially, I've only ever had one client in my life and they're still with us who loses weight, weight, week on week, and that's really rare, it's really, really rare in females because of everything that's happening, and I understand that we want to lose weight like that, but actually if we were to throw you in a bod pod, you've definitely lost fat, but equally as well, it's not just about that, it's about everything else on top of that, it's about those habits, it's about overcoming everything, and as long as in the background, we're losing fat, which you will be doing consistently, because that's just what we do and it's about us just showing up like you have done and knowing that from point A to point, hang on, west camera, to point D, like the weight's coming down but you know, we're not gonna be losing, especially at both Carolyn and Ellen, weight, you're not gonna be losing a kilogram a week because you haven't got a kilogram a week to lose, whereas there are other people who are bigger and heavier and so therefore they've got more to lose, so they will lose a kilogram a week and some." }, { "speaker": "@paulthenutritionist", "startTime": "1711.665", "endTime": "1761.64", "body": "I've got a client who loses two kilograms a week because they had it to lose and you know, I think that as long as we're consistently showing up and we're consistently kind of the weight's just consistently going over a time period, like, Ellen, if you think, don't mind me sharing, the past couple of weeks you've flown, whereas, you know, this time last month wasn't as strong and that's gonna happen, and it's the same with everybody, there were months carried in with you, you've had a really, really good week, kind of mentally, right, things have gone really well for you, you've been so on point this week, but guess what, next month, something's gonna happen, because it always fucking does and that is life and I'm talking about that with everyone, like, stiff things are gonna happen, I wish it was plain sailing but that isn't the case, so all we can do is to try and just embed the consistent habits as much as possible and just baller on. I said to Richard this one, I was on a call with him, and he said to me, he was like, I have to keep remembering that it's fucking boring." }, { "speaker": "@paulthenutritionist", "startTime": "1761.8", "endTime": "1792.945", "body": "I'm like, yeah, because if we I could show you all how to lose 10 kilograms in a week, no problemo, but it's gonna be horrible, it's gonna be taxing, it's not gonna be sustainable, you're gonna start to question your life decisions, you're not gonna be able to go to barbecues, you're not gonna be able to hang out with your mates, it's gonna be shit and boring, so it's about, it's just again, just plugging on and doing the basics and knowing that if we look at the data, the long term results, you know, the weight is coming off. And that's kind of all we can do. We don't need to do anything drastic. It's just about keep showing up. But again, for females, it's tough because your weight is disrupted." }, { "speaker": "@paulthenutritionist", "startTime": "1792.945", "endTime": "1839.0599", "body": "As I said, that research shows us that you can have a variance of two kilograms for nothing, for doing nothing, for being perfect because of your feet with shit. And so that's why we take that average and that's why we look at the averages. I periodically get impatient as weight loss feels so so, yeah. And that is the nature of fucking weighing ourselves. It's fucking impatient but we know that biologically, and this is where the numbers come in, by you tracking your food, we know biologically that you're not overeating 7,000 calories surplus every week, you might eat a little bit over on some weeks but it's just, you know, we're consistent, On the whole, we're consistent, and we've just gotta keep boring on, and and that's what we do." }, { "speaker": "@paulthenutritionist", "startTime": "1839.06", "endTime": "1865.6901", "body": "It is impossible for you to fail. Like, it's impossible. And the one thing I think for me is for everyone here to know that old you doesn't exist. Like, we've left old you behind. Like, and I know there are people on this call and people listening to this who has this fear that that kind of person who had unhealthy relationships with food and overate and binge ate and was perhaps really overweight, like that's gonna come out at any moment." }, { "speaker": "@paulthenutritionist", "startTime": "1865.6901", "endTime": "1918.6549", "body": "And I have that conversation with ninety percent of you and for you guys to know that I'm confident because I've seen it hundreds of times, I'm confident that doesn't exist anymore because I can see the patterns and even when you have little wobbles, they're not really wobbles in the grand scheme of things because we always come through and it's that money in the bank that's so important because you're making these changes and it isn't just we're making the little huge things that don't really make a difference, you're making behavioral changes that means that in future, the things we talk about will stick with you for the rest of your lives. You know, the things that when we're talking like little things, it's very rare that any of you will probably have a chocolate bar and an empty stomach because you're like, well, why would I do that? Because I know the impact of that. Like tiny things like that, you'll never forget that for the rest of your lives. And there's so many other things which are just habits now that you've embedded, which means that it's always going to be impossible unless something horrendous goes on in your life, it's going be impossible for you to put on that weight again." }, { "speaker": "@paulthenutritionist", "startTime": "1918.735", "endTime": "1925.4159", "body": "But you've almost certainly lost more fat than probably the scale shows if we were to put you in a chamber of fat reading." } ] }