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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 and 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.
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.
@paulthenutritionist:Hello. Welcome to another episode. So of recent months, this feed's been very much the podcast podcast, the workshop recordings, just a bit of a live boat, really, which is good, and it's really helpful. And it's less been individual episodes for a few reasons. First reason is obviously putting out the no fork in nonsense episode, two of those a week.
@paulthenutritionist:Takes a lot of time. We're obviously spending a lot... Like, the workshops have have really kind of taken a little bit more time because we're now designing them, they look really cool as well. And also partly because I kind of feel like everything, not everything, but we've covered a lot of ground on this feed, and I guess in my head I'm like, well you can always go back and listen. There are many of you who go back and listen to the whole backhack, but many of you won't and if you've been here for the past...
@paulthenutritionist:New here for the past three months, there's various different topics that you may have missed. So I went through all of your check-in forms from the past two months, and I found a theme that I really want to touch on, and it is about stress eating. So a couple of lines from some recent check ins. My brain under stress just loves snacks too much. The cravings when I've had a stressful day are too powerful, and I'm not always able to overcome them, and it goes on.
@paulthenutritionist:So what we want to do... Actually, interestingly, all of these always comes with an apology, so shit excuse I know, sorry for ranting, those types of things, because you're all big apologists. But the apology is for the same thing, really. So I want to kind of go into what's happening, why it's worse when you're knackered, the bits that make it worse, the gap, just something to kind of take away from it all. So what's actually happening?
@paulthenutritionist:So the thing to try and... That I want to explain to you is that stress isn't a mood, Right? Your mood is not stressed. Stress... Excuse me, just changing this microphone.
@paulthenutritionist:Stress is a... It's... I was gonna say a psychological state, but it's actually a physiological state. And one of the things it changes is appetite because your stress hormone is cortisol, and that goes up, and then appetite goes up with it. And specifically, the appetite for energy dense foods, so those foods that we call high palatable.
@paulthenutritionist:So you've never been stressed and gone, fucking, I want some broccoli. Nobody has ever, ever stress eating, you know, and had, oh god, I'm so stressed. Give me some spinach. Right? It's always gonna be foods which are super hyper palatable, super energy dense, because your brain under stress isn't asking for food, it's asking for the feeling to stop, and food is just the fastest thing it knows to give it a kind of big spike of energy to kind of help you manage levelling off those emotionals.
@paulthenutritionist:Emotionals? Emotions. So it's worse when it's naked because sleep is the other thing that's impacted when we're stressed. And also, sleep is another theme that was was kind of in it. But short sleep obviously shifts our ghrelin, which is our hunger hormone.
@paulthenutritionist:Our leptin will go down. The leptin is the hormone it tells us we're full. And so all of that is gonna cause us to to obviously, again, feel like you you don't have as much control around foods and certainly when it comes to calorie dense carbohydrate. So a stressful week, if you're really stressed, right, your sleep's gonna be shit. I had a client today.
@paulthenutritionist:Today is Friday. And I had a client who hasn't been sleeping too well, been really stressed at work, and it goes on. Right? Because you lay in bed, you're staring at a scene, and you start thinking about work. So therefore, you don't sleep.
@paulthenutritionist:You wake up. You haven't slept, so you're stressed, and it goes on and on and on and on. And your work becomes shit, then you end up thinking about how your work's become shit, how you haven't been productive, and on and on. So stressful week on five hours sleep isn't the same stressful week if you've slept for eight hours. So when people are saying that they're tired, so I snacked and didn't track it, they're actually describing what the research says, which is that if you are super stressed, then it's going to impact your sleep, and if your sleep is impacted, then you're going to have less motivation and desire to eat the foods that we know nourish us, and thus, you're probably not gonna kind of...
@paulthenutritionist:Can't be asked to to be as consistent as you might have been. And then we fall into this guilt loop, and this is the bit that not many of us, until it's pointed out to us, are aware of. So you snack, you feel like you failed, and then you feel like you failed, and therefore, you become stressed. And what does stress do? We go back to the top of that loop, and then, potentially, we just write shit off because you have one snack, and then that turns into two snacks, and then it's Tuesday, then it's Wednesday, then you might as well fuck it off because you got a wedding on Saturday, so you just start on Monday.
@paulthenutritionist:Now there aren't many of you who fall into that trap because I usually catch it quite early. In that, I will find that most of you will be feeling that you're having a tough week, and you'll reach out to me, which you're expected to see. I get annoyed if I get to the end of the week, and on your check-in form, you say, had a really tough week. Monday, things fell apart, and I didn't recover. That's fucking annoying to me.
@paulthenutritionist:And it's annoying to me because that's what I'm here for. Because one biscuit is one biscuit. Four days of giving up because one biscuit, you know, turned into three biscuits, and then six biscuits, and then a gatto, and then, I don't know, all of the McDonald's menu. That... That's the thing that's actually cost you.
@paulthenutritionist:Remember, we said on one of their podcasts start of summer that the problem isn't the occasion itself, it's what happens after it, which is why we have to be really disciplined. So, Stuart, I'm gonna call you out here. He's just been on holiday, and I want everyone to go on holiday and have a good time. And he got back, and literally the day he got back, right back to business, baby. And I had this conversation with somebody else at the start of the week.
@paulthenutritionist:As soon as we finish our little social thing, whatever that might be, next day, back to business. That's it. No questions around that. Now, the gap is the few seconds between the feeling and the kitchen that I want to kind of circle back to from having this conversation a couple of episodes ago. You can't stop the feeling, but you can do something with that gap.
@paulthenutritionist:So the first thing we wanna do when you're feeling, oh, I'm really, really stressed, so I'm gonna have a box of celebrations. Name it. I mean, out loud if you're kind of alone. I'm not hungry. I'm wound up.
@paulthenutritionist:It's like being angry, right? What would... There's a really famous saying that somebody once said to me. It's something like the gap between... I can't remember.
@paulthenutritionist:That's a really good saying, I can't remember. It. But it's essentially the gap between words and action, or the gap between something and something means something. Whatever. The point is, there is a gap that you can close.
@paulthenutritionist:So we name it saying I'm not hungry, I'm upset or I'm wound up, but what it does is it interrupts that automatic bit. The next step is to decide in advance. So if it's 03:00 and you're absolutely on your ass, are you going to go outside for five minutes? Are you going to, perhaps go to the gym? Are you gonna do some meditation?
@paulthenutritionist:Are you gonna read? Are you gonna write some notes? Are gonna get some fresh air? Get some sunlight in your eyes? But decide what that strategy is on Sunday, not at 03:00 when you're on your ass on a Tuesday.
@paulthenutritionist:Three, friction. This one came from one of you, and it's probably the most important part of this episode. Someone said, sometimes I stopped sometimes I stopped taking more snacks simply because I couldn't be bothered finding something on the app to log it. I mean, that is literally the whole tactic. Make the easy thing slightly harder.
@paulthenutritionist:Snacks out your eye line. Log it before you eat it, not after it. Don't have things that are gonna make you feel like shit in your desk drawer. Because all of you tell me that if you have one biscuit, and we thought about it, we've gone, I'm gonna have a biscuit. Nothing wrong with that.
@paulthenutritionist:But if you have the whole packet, you end up going, oh, I just feel like shit. Not both physically and mentally because that wasn't the intention. And so it's important that we we kind of pre frame what is our plan of attack here. Four, have the right thing ready. And someone is already doing this in the group, so fruit in a small packet of roasted peas bought on purpose.
@paulthenutritionist:Sometimes you are going to eat something. Decide now what that something is. Five, boring as it is, protein at breakfast and lunch. Very boring, and it's why the people in here with solid breakfast and lunches keep saying the rest of their week doesn't fully collapse. I've got one person who has had a really tough week, and his breakfast have just gone amiss.
@paulthenutritionist:And what happens is late afternoon, guess what? Snacky McSnackerson. So I wanna talk about the weeks that you're just surviving because there's many of you who have recently felt this. In some weeks, they're just not progress weeks. Work's mental.
@paulthenutritionist:Someone's ill. You're injured. We just need to just hold the line, right? We just need to legitimately get through the week. We don't need to progress every week when life is throwing barrels at you.
@paulthenutritionist:What we don't want to do is start to tighten the screws when other stuff is causing life to just, you know, fall apart. But this is why we want to, and I've had this conversation with someone else this week, we want to almost have like an emergency action plan, so a talking. What three breakfasts, three lunches, three dinners, three snacks have you got in your arsenal that you can access, which take no time at all for when stuff hits the fam? So if you're on the road what do you know you can go into a shop and get that will fulfill you if you're in the house and you've forgotten to go shopping what can you just bang together which is probably going to do a job and once you pre thought that you've almost got this toolkit, if you like, of things that we can access when we need it, when we're just surviving. And it's something that we're going to do.
@paulthenutritionist:I've got a lot of plans which we're gonna talk about in a second for what we're do over the winter period, but I think we're gonna do We're going to have a bit of an emergency brake class toolkit together, which is really going to help us, which will come in our future workshop. Because it's important that we remember, we want to be proactive, not reactive. Nothing good happens by us being reactive. I'm pretty sure that that's consistent in life. Unless you're obviously saving someone's life, you have to be reactive then.
@paulthenutritionist:But nothing really good with the things that we talk about happens from us just reacting to it. We want to be proactive where we can. And the way we do that is when we're faced with having to react, we've already got a little plan in place that we can access where we need to. Almost like a glass case of kind of emergency things. So what to take from this?
@paulthenutritionist:One, stress changes your appetite chemically. It isn't because you're broken. It is that physiologically, and I don't think it's psychologically. I think there is aspects of it. But physiologically, biologically, if you're stressed, your body responds to it.
@paulthenutritionist:Number two, being tired makes it worse. If the week is gonna be brutal, we wanna try and protect the sleep first. Three, work on that gap. Decide on the Sunday what your plan is so that when you are faced with adversity at 03:00 on a Wednesday, we've got something in. And four, one snack is one snack.
@paulthenutritionist:The damage is what you do after that one snack. So do not let it go, ah, well, remember we've spoken about the fucking mind chef many many times and we want to control that so I hope you found this little little bite size useful, I'm going to try and do more, I think it's hard because I really want to try and keep the editing quality up, I guess a lot of you don't really care about it, but to edit it so the sounds takes... The sound is better, it takes a little bit of time, but you're... So, things coming up. We've obviously got our November workshop next Friday, whereby you're going be given your moment of the month to be put into the prize draw, where you're going to win a very, very good prize.
@paulthenutritionist:Not going to disclose that here. We're going to be embedding a winter challenge in December, which I'll talk about at the end of the month, and I'm going to be doing some more little bite sized episodes for you, because I enjoy them, and hopefully you enjoy them as well. Some of them might not be as polished in terms of the editing, but I'm sure you don't really care about that. And if there's any topics... Remember this feed is more personal because I know who I'm talking to.
@paulthenutritionist:Weirdly, there are some randos who aren't clients who listen to this in Malaysia and places like that, which is very strange. Sometimes this hits the charts, which really bothers me, But I know the people who I care about who will listen to this. If you're not a client of mine, I don't care about you. Stop listening. But what that means is we can kind of go a little bit more personal with some topics if there's anything specifically that you'd like me to explore.
@paulthenutritionist:But yeah, that s it. I hope you have enjoyed this. I shall at the very least speak to you in your check-in. At the very very least, see you on next week s call. Probably be in it to win it.
@paulthenutritionist:And I shall speak to you then. So thanks so soon, and ciao, deos.