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Hosted by Paul Evans, Registered Nutritionist (@paulthenutritionist)
Tired of the endless food fads, influencer nonsense, and TikTok nutrition “hacks”? This podcast cuts through it all.
No Forking Nonsense delivers straight-talking, science-backed nutrition advice that actually makes sense — in under 20 minutes. No fluff. No fads. Just real answers from a qualified expert who knows what works in the real world.
Each episode tackles one myth, one headline, or one common mistake — and gives you clear, practical takeaways you can apply straight away.
Whether you're trying to eat better, feel more human, or just stop falling for the same old food BS — this is the show for you.
Follow now and stop forking about.
Hello, and welcome to another episode of No Forking Nonsense. And today, I'm gonna teach you something that if more people knew, then we would not have an obesity crisis in this country, perhaps the world. Because I'm going to teach you today a theory which helps fully explain what is happening in terms of calories, how to lose weight, how to gain weight, how to understand how calories are impacting your biology. It is really, really good and it's going to take less than five minutes. And if you speed it up, then it will take two point five minutes.
@paulthenutritionist:So I really think this is gonna help you regardless of where you're at in your journey. And if you've got kids, you can explain it to them as well. In other news, if you are sick of your algorithm showing you things that you don't give a shit about, if you're scrolling a lot and it's all stuff which is frustrating, if it's causing you negative emotions, if it's confusing, if it's overwhelming, if it doesn't make sense, if you don't respect the person who's telling you stuff regarding anything, not just the nutrition in the health world, the best thing you can do is teach your algorithm that you want positive, factual, healthy, expert led information. How do you do that? Number one, by listening to this podcast.
@paulthenutritionist:Number two, by subscribing, following, or just clicking anything on this podcast. Number three, go on Instagram, follow apple nutritionist, because you're gonna teach your algorithm on all social media, podcast recommendations, everything that that is what you're into. It's the easiest thing you can do to improve your brain and your knowledge. So do that. It'll help you out.
@paulthenutritionist:And let's have a five minute lesson on how calories work. Enjoy. Hello and welcome to another episode and in this episode, I'm going to teach you something that if you can understand it and you utilise it in your day to day, then it's really going to help you out. So this is called the calorie bank account and I m basically going to teach you something that I explain to clients perhaps once a week. It s simple, it s powerful and if you properly get this, it will change the way you look at food, dieting and fat loss forever.
@paulthenutritionist:I call it the calorie bank account model. So before we jump in, let s make something really clear. Ninety five percent of people who say that they are eating healthy but not losing weight don actually have a calorie problem. They usually have a maths problem. They re eating nutritious food, yes, they might be training, yes, but if they don t understand the numbers behind the food that they re eating, they get stuck, frustrated and it feels like their body is broken and it s not broken, they just need to understand the quote unquote budget.
@paulthenutritionist:So I want you to imagine this, at the start of every single week, you are given a budget of 2,000 pounds Now stick with me here because I would love to be given 2,000 pounds every Monday no matter what, but in this scenario, are given 2,000 pounds and that is your budget. You can spend it however you like, meals out, Amazon parcels, petrol, whatever, And then next Monday, it's going to reset so you get another 2,000 pounds This is just like calories, so every day or every week, however you prefer to view it, you get a calorie budget. Use it wisely, use it poorly, but you can't escape the maths. Every Monday, you are going to get another 2,000 Now let's say you had a big weekend, meals out, drinks, takeaways, and instead of £2,000 you spent £2,500 Now again, if you are spending £2,500 on the weekend, then there are many other problems here. But in this scenario, you are now 500 in the red.
@paulthenutritionist:So what happens Monday? Well, either you ignore it and you just pretend it didn't happen and slowly drift into debt or you take some responsibility. So you could borrow from next week's budget, meaning instead of £2,000 next week you only get £1,500 to spend and that's how you get back to zero and this is exactly the same with fat loss. You see, if you eat 2,500 calories instead of your allocated 2,000 calories in this example, fine, but that energy has to go somewhere and it s certainly gone somewhere, so your body stores it, so usually that s probably that excess fat that you are holding. So to pay it back you need to lower your calories for a day or two.
@paulthenutritionist:You aren t bad and you re not off plan, you ve just overspent on your budget. Now if you underspend, so let say we flip it and let s say that one week you only spend £1,800 as opposed to £2,000 you are actually £200 under. Great, but what can you do with it? You have got two options. Option number one, you enjoy it next week or you bank it and you save it.
@paulthenutritionist:Why does that matter? Well, because next time life kicks off and you overspend, you ve already created a buffer. You re not in that kind of panic mode or the guilt mode or the I ve ruined everything mode, you ve literally budgeted for it. And that s what building good habits looks like. Calories work in the exact same way.
@paulthenutritionist:If you overspend calories, you re going to gain weight. If you underspend calories, you lose weight. So you want to stay roughly within your budget so that you can maintain your weight and that s it. There s no magic, s no mystery and of course food quality still matters, so we need to ensure we have our protein, our fibre, we prioritise our sleep and we have got to consider hormones, your cycle and all of that makes the journey easier or harder but the maths still wins. And why this frees you and isn t traps you is because people think calorie budgeting is restrictive when it actually gives you more freedom.
@paulthenutritionist:Because once you understand it, stop thinking in terms of good days and bad days and you stop punishing yourself for being out of the weekend. So you stop doing that thing where you skip breakfast to undo the damage and you end up kind of face deep in chocolate at about 10PM because now it s just a budget. You re not a failure, you don need to start a game Monday, you just need to balance the account. So if you re listening to this while you re driving or perhaps you re walking the dog, just remember these three things: calories are a budget, they not a punishment. Overspending doesn t make you bad, you just need to rebalance it.
@paulthenutritionist:And underspending creates you a safety net, which is your future freedom and if you master this, you will never fall for fad diets, detox teas, quick fixes ever again. You will finally understand how your body manages energy and how you can take control of it. I think I guess the only caveat to this is if you are somebody who completely underspends, so if we think of our £2,000 budget and you only spend 50p, then you are going to be in a lot of pain for that week and it becomes unsustainable and you end up probably not enjoying your life and having a pretty miserable time, which is why we just want to ideally underspend by maybe £100 here or £200 there. You can do that consistently, it s unnoticeable, you have money in the bank and that is how you consistently make progress. So if this has helped and you want more of this explained in human words and not science jargon, then drop me a review, send me a comment and share this with someone who keeps saying my metabolism is broken because it s not broken.
@paulthenutritionist:I really hope that you found this useful and that you hopefully understand how calories work in under seven minutes. How good was that? I'm so happy with that theory because I think it really explains to everyone what is happening in terms of how calories were at the ins and the outs. I hope you found it useful, hope you found it helpful. Underneath this episode, this is your final opportunity to download my supermarket hacks list.
@paulthenutritionist:This is the list where I went through every supermarket in The United Kingdom and I looked at the claims of high protein, healthy, you know, high fibre, claims of all of them, and I picked out and categorised breakfasts, lunches, dinners, snacks and desserts so that you haven't got to worry about trying to work out whether it's healthy because that's what I'm all about, trying to debunk this information, which is why I'm so relentless on explaining to you that you don't have to tolerate misinformation. The way that we tackle that is by you just engaging with things like my podcast, like our pooled nutritionist, because you're going to teach your algorithm and that's what you're into, I cannot stress to you, like you should see my feed, it's so positive and you can teach your algorithm by engaging in with this, and just engaging in the shit that you find helpful. So if you found this helpful, engage with it. Whatever that looks like, doesn't matter, just engage with it. But I hope you found this useful.
@paulthenutritionist:Enjoy your weekend, and I shall speak to you next Wednesday.