{ "version": "1.0.0", "segments": [ { "speaker": "@paulthennutritionist", "startTime": "0.56", "endTime": "33.39", "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": "@paulthennutritionist", "startTime": "33.39", "endTime": "66.35", "body": "So this this talk is a bit of an extension on tiny bit of an extension on what we spoke about last time, except it was inspired by a book that I'm written at the moment moment called Your Future Self. It feels a little bit wanky, but it kind of leans into things. This isn't going to be a long talk either. But one of the things, so what I tend to do is, because I'm obviously always talking to each of you regularly and through your check-in forms, I try and work out what patterns we can kind of pull out. And a consistent pattern, if you like, is obviously weekends, and it makes a lot of sense." }, { "speaker": "@paulthennutritionist", "startTime": "67.47", "endTime": "100.939995", "body": "You know how many of us, doesn't matter what stage of your journey, obviously when I work with people to begin with, weekends are like, it's like chaos, like what are we going to do, how are we going to navigate it, but it seems that no matter where we are in our journey, weekends are obviously going to be the part that are a little bit more challenging than when we're structured during the week. And it's all one of good, and obviously we say a lot about we want to kind of pre plan things as much as possible. Jenny was on the call now. She goes to more she's like a touring musician without playing music. She's always at a festival, you know, and everyone's really, really social, and that's really, really positive." }, { "speaker": "@paulthennutritionist", "startTime": "101.555", "endTime": "169.35501", "body": "But it can be hard sometimes because you can go over the best intentions, but then things can get away from you or what you planned isn't there, and that can be all challenging. So I wanted to try and look at a different approach because I got so many messages after last talk from people saying how useful it was, and just talking more about the psychology of things, that's obviously a part that I really enjoy, and I know a lot of you here also really enjoy the psychology of things, so I'm going to kind of lean into that and have a bit of an angle of looking decision fatigue, because I don't think it's something that we discuss a lot kind of openly in these forums, but we might have like little conversations about it. So I want to explore that, and that's kind of angle that I want to go down, because I feel like sometimes what happens when it comes to a weekend, what we perhaps over underestimate is that you've had a week of work, week of kids, week of family, and we come to the weekend and we want to obviously let our hair down, not have to think about work, you know, where we can be more social, but what we underestimate is the impact of like how we've made so many decisions up until that point that we're just absolutely fucked." }, { "speaker": "@paulthennutritionist", "startTime": "169.51501", "endTime": "214.1", "body": "And then on the day, we also are impacted from decision fatigue, and I want to kind of unpick that. Because every single decision that we make and this is again why I talk about all of you about when we're on our phone all the time, because that fatigues us as well. Know, every time we look at our phone, as I've said before, one bit of newsfeed is more information, and that drains your battery. But equally, especially when, you know, you're a family person, you've got kids and what have you, we're always making these little decisions. And as the day goes on, your ability to make perhaps great decisions, it's not unlimited, and it's gonna drain, and it'll drain kind of, you know, kind of as I say, the later it goes on into the night, then the the kind of harder it is to make a kind of positive decision." }, { "speaker": "@paulthennutritionist", "startTime": "214.58", "endTime": "277.435", "body": "And the more choices that you're forced to make, so as in like your reactive decisions, the worse the following one is going to get, because that battery is going to drain. And we feel it all the time, right, because it's not just with food, but I imagine that first thing a lot of us first thing in the morning, if you have a call at ten in the morning, you might be a little bit more proactive, whereas if you have a call at 08:00 at night, then you know suddenly like you're a little bit sluggish or you know you can't quite decide sat with your partner and it's like what should we watch tonight? And you can't quite decide what you want because you haven't got that that kind of decision fatigue has been drained and your batch has been drained. And so I want to kind of go via that route of thinking about things and look at how when we apply that to weekday versus weekend, how it impacts us. Because for most of us, because of our work schedules, they're not too dissimilar, in that we usually know what we're doing through the week, and I can tell looking at your food diaries, all of us, even your most meticulous." }, { "speaker": "@paulthennutritionist", "startTime": "277.435", "endTime": "298.90002", "body": "Our food diaries will vary quite rightly by the way, will vary when it comes to the weekends. Breakfast for example. Unless you're boring like me, it's very likely you come to the weekend, got a little bit more time, and you might be a little bit more creative with your breakfast. But every single meal, what can happen is it can become a fresh decision. You know, what are we having for breakfast?" }, { "speaker": "@paulthennutritionist", "startTime": "298.90002", "endTime": "306.215", "body": "Should we go out? What do we fancy tonight? Shall we have a beer tonight? Shall we have a takeaway? I'm absolutely not." }, { "speaker": "@paulthennutritionist", "startTime": "306.215", "endTime": "356.85", "body": "The amount of conversation I've had with many of you where you're like the weekend comes, I'm absolutely floored and I just haven't planned what I'm doing. You know and what happens is you're as the kind of the weekend goes on, you're being asked to make kind of the hardest choices at the moment when you've got kind of nothing left in terms of your your brain battery. And it's those decisions that we wanna try and unpick and how we can, I guess, be smart and kind of go nip in the back door to tackle that and almost like dominate those decisions so that we're not having to feel that we're we're, you know, taxing when we are trying to decide what to do? So this is why I'm often saying, and I've actually I wanted to say this on this call because I don't think I said it on the last one. I've said the same thing to two or three people this week, and I was gonna do a whole talk on it." }, { "speaker": "@paulthennutritionist", "startTime": "357.505", "endTime": "399.085", "body": "I can categorically tell all of you, every single person, the clients who make consistent progress, whatever that looks like and that doesn't necessarily mean on the scale, just means consistent progress in how they feel about themselves in terms of direction that they're heading, how they operate. All of these things, the clients who find this process as easy as possible are those who, as best as they can, they pre plan. So the Sunday night is who are like, right, I know what I'm gonna be having Monday, Tuesday, Wednesday, Thursday, Friday. So I'm pretty much pre planning. And I'm not talking, by the way, about you meticulously." }, { "speaker": "@paulthennutritionist", "startTime": "399.085", "endTime": "418.21503", "body": "Like, some people doing this works. Some people will put in their diary on exactly what I'm eating. Doing what I do, where I will write. I know I could tell you what I'm having for dinner Monday to Saturday night, every single day. Obviously, it's a bit different this weekend, but I can tell you what I'm having for dinner at least, my breakfast is always the same, because I'm trying to remove that future Paul." }, { "speaker": "@paulthennutritionist", "startTime": "418.21503", "endTime": "437.35", "body": "As I've said before, I'm trying to stop future Paul having to make those decisions. Because when we have to decide in the moment, it becomes a little bit more challenging. And so if we just say to ourselves, well, we just need to make better choices. We just need to have more more self control. We just need to be stronger, which a lot of you do." }, { "speaker": "@paulthennutritionist", "startTime": "437.59", "endTime": "491.05002", "body": "A lot of you kick the shit out of yourselves and, like, oh, this weekend didn't go to work, and I've just gotta do this, and I've just got to be better, when actually maybe that isn't the case. Because actually, the moment that you're forcing yourself to try and make a decision or you're forcing yourself to just do better, you're beating a tired self up. Because at 9PM, when you've had a day of work or you've had a week of chaos and the weekend comes, you're asking yourself to make a disciplined decision when actually you've probably got 2% left in the tank, so it's probably not going to happen, and then you end up kicking the shit out of yourself. Whereas the people who win, for want of a better term, or win the weekend at least, aren't those who are making kind of reactive decisions. It's those who are making kind of fewer decisions in the moment, because what they've done is they've kind of pre considered, and that's the bit, considered what they're doing." }, { "speaker": "@paulthennutritionist", "startTime": "491.29", "endTime": "512.95", "body": "So they've taken those really important choices kind of out, and they pre considered it because they've already kind of worked out what they're gonna do. And the thing I really wanna kind of push here is this isn't about you meticulously planning. Again, Jen, sorry to pick on you, but Jen's gone, as I said, gone to a few festivals. It's not that Jen looks at menus and goes, right. Oh my god." }, { "speaker": "@paulthennutritionist", "startTime": "512.95", "endTime": "523.02997", "body": "I need to fucking work out what I'm gonna eat here. So what food stores are at the festival? Like, what am I gonna do? But it's just about thinking, okay. Well, I know I'm gonna be going out for dinner tonight." }, { "speaker": "@paulthennutritionist", "startTime": "523.02997", "endTime": "546.43", "body": "I don't actually know what's gonna be there. I could probably work out it's going to be x y z, so I'll have a decent breakfast, I'll have a decent lunch, and then I might have a quick snack before home because I'm not quite sure what I'm going to have, because what you're doing there is you're taking that decision because if you go there and you're super hungry and you're like, no, haven't eaten anything. Oh, shit. That's gonna impact tomorrow. And then you start panicking, and then suddenly we've we've kind of ruined what could have been a really nice environment." }, { "speaker": "@paulthennutritionist", "startTime": "546.91003", "endTime": "577.58", "body": "So what we wanna do is we wanna make fewer decisions in that moment by investing in future us, which I'm really going to get into in a second. And that's kind of our entire trick, if you like. Now, as I say, there are some people who like to actually meticulously slam Ryan's somebody meticulously slams, and that works for him. And he probably does that in all areas we'd like, and that works for him, and he likes those numbers, and that's great. But for those who don't, and this is about this is this kind of follows on from when I spoke to you about how we get you out of tracking." }, { "speaker": "@paulthennutritionist", "startTime": "578.395", "endTime": "609.435", "body": "As you kind of move away from tracking, so Matt's in this kind of space at the moment and Delin is, as we move away from the tracking, it's about us kind of knowing that we trust our decisions because we've made so many before, that actually we're kind of there or thereabouts with knowing what we need to do to make a meal in whatever moment we're going to be in. Because you're not going to end up having winning the weekend for want of a better term when it's late on a Saturday night. You probably win it from a Saturday morning. And when you sit there and you go, okay. Right." }, { "speaker": "@paulthennutritionist", "startTime": "609.435", "endTime": "615.19495", "body": "Cool. What we did today? So we're doing this, this, and this. What am gonna eat? Because you've gotta eat, so you might as well think about it." }, { "speaker": "@paulthennutritionist", "startTime": "615.19495", "endTime": "638.065", "body": "I've gotta eat, so I'm gonna do this, this, and this. It goes back to something that I said a while ago about shopping this, and I say this a lot on social media. It blows my mind to how people go shopping blindly, and if you're doing this, you're just setting yourself up to fail. So if you're going into a supermarket, most people are going to a supermarket with a list, and they kind of sat there and just created this list. Or they go into a supermarket and go, right." }, { "speaker": "@paulthennutritionist", "startTime": "638.065", "endTime": "652.56", "body": "Shopping for the week. What do I need? Well, I need a bit of this, bit of that. So many of you are against food waste, which is great at the moment, but the easiest way that we can reduce our food waste is going in with a plan. That plan, if you're right in a shopping list, it's an extra five minutes to work out what you're having for dinner." }, { "speaker": "@paulthennutritionist", "startTime": "652.8", "endTime": "667.85504", "body": "You can be really smart and be like, okay, cool. So Wednesday, I'm gonna be home really late. So for that day, I'll get one of the healthier ready meals. So that's kind of done. And it's about us just being really proactive and again investing in the future versions of us to give ourselves a fucking break." }, { "speaker": "@paulthennutritionist", "startTime": "668.495", "endTime": "693.375", "body": "Because when we're in a good space, and this is why I suggest that you do an everything list once a week, you just fucking write down everything, because then what you can do is you know it's out of your head, and you're helping future self because you've considered what you're doing. And as I say, you have to eat this week. Next week, you've gotta fucking eat. So why are we gonna leave it to our future selves when we don't know what the fuck Tuesday is gonna be like? Tuesday, you could be on your ass." }, { "speaker": "@paulthennutritionist", "startTime": "693.53503", "endTime": "701.29504", "body": "The worst shit could happen. Your car could break down. The air con's broken at work. There's a big flood. Kids are kicking off." }, { "speaker": "@paulthennutritionist", "startTime": "701.29504", "endTime": "733.885", "body": "You got kids who's who's I don't know. You've got a Tesco delivery, and it doesn't come. Like, all of this shit could fuck with you. So we wanna have, like, almost like a battle plan at the very least understanding what we're having for dinner so that we haven't got to worry about future me on a Tuesday when I've had the worst day because that's where those poor decisions when you've got 1% battery are made, then and you end up kicking the shit out of yourself. So I want to get really practical here, and this is about kind of removing decisions before you're caught off guard, and there's three ways you can do this." }, { "speaker": "@paulthennutritionist", "startTime": "734.365", "endTime": "769.81", "body": "The first one is pre decide just that one big decision. So before the weekend starts, we usually probably know what's the big thing you're doing this weekend, and that's usually something, and I'm not suggesting that you're doing something massive, but that's usually an event or a meal, friends coming over, family's coming over, we've got a wedding, we're going to a birthday party, got an afternoon tea, whatever it is. But what is that kind of big decision that needs to be made before the weekend starts? And just make that decision now, or when you're in a headspace, or this afternoon when you're having a cup of tea or when you're having your lunch. Just decide what that is." }, { "speaker": "@paulthennutritionist", "startTime": "769.89", "endTime": "777.73", "body": "And also perhaps decide this weekend, you're gonna go out for a meal with your family. Okay. Cool. Where are we gonna go? What do you fancy having?" }, { "speaker": "@paulthennutritionist", "startTime": "778.05", "endTime": "796.31", "body": "Because and that's all it takes. Just what do you fancy having? What kind of restaurant are you gonna go to? So I've said because my obviously, my whole life has been Ironman recently and got loads of work projects happening, which take in a lot of time. And I've said that next week, I want to go to there's a meat restaurant I really like." }, { "speaker": "@paulthennutritionist", "startTime": "796.39", "endTime": "809.645", "body": "And I know what day I'm gonna go, I think, but I certainly know that I'm gonna go there. And that's that's already been kind of pre decided. And I know what I'll do leading up to that day. But it's about just thinking about, okay, well, when's that gonna happen? What am I probably gonna have?" }, { "speaker": "@paulthennutritionist", "startTime": "809.645", "endTime": "833.63995", "body": "And what does my day look like before that? But if you consider that in advance, you'll fully enjoy it. And this is why I say to you guys, and when I work with a lot of kind of new people that they're amazed that they can I don't know? The amount of conversation I have with people where they're saying, oh, I just have no idea that I could eat a fucking chocolate bar. It's like, well, of course you can because we've considered it, and it's not reactive." }, { "speaker": "@paulthennutritionist", "startTime": "833.63995", "endTime": "870.745", "body": "We're being proactive with it. Because if you made that decision now, when you're stood tired on a Saturday night and you're having an argument with your partner about where you're going go for food, you kind of already decided because you've considered what you're to do and that decision's already made, so you're not relying on your willpower and your 1% battery. So pre deciding that one kind of big decision. Second, we want to keep those basics on autopilot. So the reason often why people's weekends potentially aren't as good as their weekdays is that when we work we've got that structure." }, { "speaker": "@paulthennutritionist", "startTime": "871.385", "endTime": "885.88995", "body": "So we want to just drag a bit of that into the weekend. My breakfast is usually pretty similar at the weekend. I have a smoothie other than this weekend because of Ironman, I have a smoothie because I enjoy it. It doesn't require any thinking. That's what I do." }, { "speaker": "@paulthennutritionist", "startTime": "885.88995", "endTime": "898.565", "body": "It's not a decision. It's just what I do. And there are so many things that you guys will be underestimating that you just do because it's normal that are positively impacts you. And if I rewound, I don't know, six months ago, you're like, shit. Yeah." }, { "speaker": "@paulthennutritionist", "startTime": "898.565", "endTime": "916.13", "body": "Actually, I don't even think about that anymore. But that one move there is gonna keep your kind of battery as full as possible because it's like brushing your teeth. Right? It's like James James whatever is a Cleary, Atomic Habit. He talks about habit stacking where you just match your habits with your normal with other habits because it's just becomes the norm." }, { "speaker": "@paulthennutritionist", "startTime": "916.53", "endTime": "987.60004", "body": "But if you do that, then again you're kind of like putting yourself on autopilot so we don't have that decision fatigue because the decision's already been made because it's a habit. Thirdly, kill the decision before it kind of reaches you, so most bad weekend choices are made up by the environment that we're in. So whether that is the stuff in your cupboard, the app on your phone, the open bowl, if a decision never has to be made, then we're never gonna be tested in terms of our willpower. So don't have the tub of ice cream in the freezer, which is gonna test you at 10:00 in the evening. Don't leave the takeaway menu kind of knocking around if you don't want to have a takeaway you want to make those good decisions as easy as possible just as a default so there isn't that thought choice It's that thing that if you know, for example, when you're vulnerable and you don't have too much energy and you will reach for a packet of jammy dodges and you just can't help yourself, why don't we remove those jammy dodges for a bit just so they're out out of our kind of picture, out of our foresight?" }, { "speaker": "@paulthennutritionist", "startTime": "988.08", "endTime": "1046.07", "body": "And if you do that, you're showing yourself that, a, you've resilience, you've also got that self control as well. And the three things sorry. The things that all three of those have in common is that not one of them relies you on being strong in the moment, it's about us considering and building on our strength from kind of past us, and we're investing in our future self, and even with the best design in the world, you'll still hit moments where a real decision is going to land and you're still tired and we need a tool for one of those moments. There's one question and this is kind of where I lead into the book that I'm reading at the moment and it is what does future me or what does the person I'm trying to become do here? What does the person who is in a does has more of a battery as opposed to a 1% battery?" }, { "speaker": "@paulthennutritionist", "startTime": "1046.3099", "endTime": "1076.2799", "body": "What does future me? What does the me who is feeling strong when I'm at my strongest, when I'm feeling as positive as I can, when I'm feeling good about myself, what do I do in this moment? So in this book that I'm reading, I cannot remember who the author is, but in this book that I'm reading, there's a lot about investing in the future self, and all it takes is for you to consider and writing down who do you wanna become. This is why it's really important that we have those moments where we're discussing, okay, well, where do you wanna become in a year? Who do you wanna be in a year?" }, { "speaker": "@paulthennutritionist", "startTime": "1076.2799", "endTime": "1093.955", "body": "What does the person in a year look like? Manifesting is a term at the moment that, you know, is a little bit woo woo, a little bit wanky, but all it is is visualization. Like, the most elite athletes visualize. They manifest. I always remember reading." }, { "speaker": "@paulthennutritionist", "startTime": "1094.835", "endTime": "1107.98", "body": "What was that swimmer? Thorpeedo. Ian Thorpe, I think his name is. And he was the first who really kind of mainstreamed it. He used to visualize swimming and every single issue that he could face." }, { "speaker": "@paulthennutritionist", "startTime": "1107.98", "endTime": "1129.0099", "body": "He would sit there, spend hours just visualizing it and what would happen and how he's gonna navigate it. If any of you have watched strive to survive on Netflix, they have this whole thing, and I can't remember. I think the most famous one was McLaren, where they they go in a blindfold. They have, like, a steering wheel, and they picture the track. All they're doing is manifesting." }, { "speaker": "@paulthennutritionist", "startTime": "1129.4099", "endTime": "1142.0948", "body": "And, obviously, that sounds perhaps a little bit too extreme, but all we've got to do is consider, okay. Well, what does the the strongest version of me do in this moment? Because that becomes a completely different question too. Okay. Well, what do I fancy?" }, { "speaker": "@paulthennutritionist", "startTime": "1142.1749", "endTime": "1158.32", "body": "Because the tired you in that moment of going, okay. Well, what do I fancy? Is I guess that the the part of you that's drained in battery and you're not in your strongest moment. And if you can just consider for a second, okay. Well, what does the strongest version of me do?" }, { "speaker": "@paulthennutritionist", "startTime": "1158.72", "endTime": "1182.33", "body": "Then, again, you know, it might be that well, the strongest person to me, I'm looking at this huge bar of dairy milk in this moment, and I'm feeling a little bit vulnerable in this moment. I know it's probably not gonna make me feel good, but the strongest version of me will enjoy that chocolate. They'll have, I don't know, a few squares of it. I'm in control. I have that chocolate, and I feel quite positive about it because I've enjoyed it." }, { "speaker": "@paulthennutritionist", "startTime": "1182.33", "endTime": "1201.3649", "body": "I've considered what I'm doing. I've proactively thought about it. I'm not reactively eating it. And it's that there where we build strength on it. Because as I've said so many times that when we are faced with a barrier and we work through that barrier, that's money in the bank." }, { "speaker": "@paulthennutritionist", "startTime": "1201.5249", "endTime": "1227.255", "body": "I think I said on the last talk, when I'm training for this triathlon on Sunday, I don't I don't learn from having perfect weeks. I learn from the mistakes. I learn from when I was fucking on my ass two months ago questioning why I'm so after a 20 mile cycle. And actually, I've done my carbohydrate was a little bit low and, like, testing those mistakes and working through those mistakes. I went up." }, { "speaker": "@paulthennutritionist", "startTime": "1227.255", "endTime": "1237.25", "body": "There's a hill near me, which is, a 14% incline. It goes on for two and a half kilometers. And cycling up that, I felt like my lungs are gonna explode. I was like, I'm fucked. I can't I can't do hills." }, { "speaker": "@paulthennutritionist", "startTime": "1237.65", "endTime": "1245.3301", "body": "Now in in that moment, that's that's what I'm telling myself. I can't do it. I'm fucked. If I'm faced with a hill, I've got a thousand meters of incline on Sunday. What am I gonna do?" }, { "speaker": "@paulthennutritionist", "startTime": "1245.795", "endTime": "1266.7399", "body": "But actually, what I learned is, okay. Well, I've got to focus on heels now. And it's about us learn excuse me, learning from these little moments and learning how did we work through them because then that's money in the bank. And when you're faced with it in future, you've already tackled it. And that's why it's so important that when we go on holiday, we're working through those barriers, that you're communicating with me when you're struggling." }, { "speaker": "@paulthennutritionist", "startTime": "1266.74", "endTime": "1282.565", "body": "Because once we've worked through that and we've got a solution, we can draw on that in future. It's money in the bank. Because you will become who you wanna be in everyone. As wanky as it is, you all want to be someone. Doesn't matter if right now you're feeling great." }, { "speaker": "@paulthennutritionist", "startTime": "1282.725", "endTime": "1308.015", "body": "We've all got ambitions. Right? It doesn't matter whether it's about your health, whether it's about your work, whether it's about the car you want, the house you wanna live in, whether it's about the money you wanna run, whatever it is, we've all got ambitions. And you will become that person by rehearsing because you're not gonna become that person. Suddenly, you're gonna hit this goal and everything's going to be great and you know I didn't have to work to get there." }, { "speaker": "@paulthennutritionist", "startTime": "1308.015", "endTime": "1337.795", "body": "It's a case of us having those barriers and working through those barriers knowing that we've worked to get there, we face barriers, we've come over those barriers, we've built the resilience and that's how we get to where we want to get to. And if every time you ask yourself, what would that version of me do? Without a shadow of a doubt, you're going to build on that resilience. And right now, obviously, that's going to feel like effort, right? It's gonna feel like potentially you don't have the capacity to do that in all occasions." }, { "speaker": "@paulthennutritionist", "startTime": "1337.795", "endTime": "1351.4199", "body": "But if in the back of your mind, even for 10% of the time, you consider to yourself, okay, well, what would the future version of me do? What would the strongest version of me do? Who do I wanna be? And what would they do in this scenario? You can't fail." }, { "speaker": "@paulthennutritionist", "startTime": "1351.6599", "endTime": "1379.3899", "body": "It's impossible to fail. If you can consider who that future self is and what decisions would they make in this moment, you cannot fail. And I know this sounds really wanky, but it is quite literally the answer to any issue that you're about to face with regards to your health, with regards to your lifestyle, with regards to your happiness. It's about considering who is that future version and what would they do in this moment. So I wanna kind of leave you with one kind of final thought." }, { "speaker": "@paulthennutritionist", "startTime": "1379.71", "endTime": "1408.42", "body": "So on a weekend, it's not that you're you're weak and you don't have the answers and you don't have the strength, you're just out of decisions. You're just burnt out. You're just trying to make decisions when you've had a week of carnage. You perhaps had Saturday where you gotta go to a kid's birthday party, and then everyone wants something different for dinner. And, I don't know, you you you haven't got the food in the house that you wanted." }, { "speaker": "@paulthennutritionist", "startTime": "1408.42", "endTime": "1451.735", "body": "That that quite literally is not on you. That's just an environmental decision design floor, if you like. But we can fix that. So the the kind of the the overall conclusion of everything that I've said is that the answer is not to be reactive last thing in the evening. It's about trying to consider first thing in the morning or whenever you've got space okay well what am I going to do this evening if there's a risk if there's an amber warning I have conversation with lot of about an amber warning there's an amber warning about tonight because you know it's going to be chaos you haven't actually planned what you're going to have for dinner and that whether you like it or not, that will be causing some anxiety because there's one or two things are gonna happen." }, { "speaker": "@paulthennutritionist", "startTime": "1451.735", "endTime": "1503.615", "body": "You're either gonna have to react in that moment or you're just gonna make do, and either one of those, you're probably not gonna feel great about it. So it's about us just taking those micro decisions when we have space to do so to ensure that we're being proactive and not reactive. And if you do that enough times, not just your weekends, but all parts of your life will suddenly become habits and will just be ingrained to you because you're there and you won't be thinking about it. And that there is the the answer, the solution to probably most of our problems in work, in life, with our nutrition, with our health. So the drawing conclusion of all of this, if you have space today, if you have space over the weekend, if you have space on Monday, I want you to spend just five minutes." }, { "speaker": "@paulthennutritionist", "startTime": "1504.095", "endTime": "1524.1399", "body": "Five minutes is whenever you get space to do so. No one I'm not gonna ask you for this unless you wanna share it to me, but I want you to think to yourself, who do you want to become when it comes to your health and your happiness? Who do you want to become? And you can go into details. So I do this a lot with kind of visualizing and writing stuff down." }, { "speaker": "@paulthennutritionist", "startTime": "1524.22", "endTime": "1538.845", "body": "Who does future me look like? You could become really wanky and write a letter to yourself. That's that's what it says in this, but write a letter to yourself five years from now. So 2031 Paul, write in a letter to '20 26 Paul. You know?" }, { "speaker": "@paulthennutritionist", "startTime": "1538.845", "endTime": "1547.15", "body": "And who is that person? How do they live their life? What do their days look like? What are they eating? How are they functioning day to day?" }, { "speaker": "@paulthennutritionist", "startTime": "1547.15", "endTime": "1567.735", "body": "How has their life changed? And just consider who that person is because once it's in your mind and once it's in your subconscious, it'll always be there. Then when it comes to those moments where you're really feeling weak and I'm using that term on purpose because a lot of you have moments where you go, I'm just feeling weak. I can't make these decisions. I'm you know, I'm I need to be stronger here." }, { "speaker": "@paulthennutritionist", "startTime": "1567.735", "endTime": "1572.16", "body": "I need better willpower. I just need to kick the shit out of myself. I need to be better. No. No." }, { "speaker": "@paulthennutritionist", "startTime": "1572.16", "endTime": "1577.3599", "body": "No. No. No. Just need to consider, okay. Well, what does the strongest version of you do in that moment?" }, { "speaker": "@paulthennutritionist", "startTime": "1577.36", "endTime": "1599.45", "body": "Because it exists with all of you. Because every single one of you have had fantastic kind of periods. Some of you are in your kind of peak period at the moment, but that'll wane. And so it's about us just understanding, okay, well, in that moment, what would future me do? What would future how healthy, happy me do, strong me do right now?" }, { "speaker": "@paulthennutritionist", "startTime": "1599.85", "endTime": "1631.7299", "body": "And once we've got the answer to that, then suddenly those decisions would come a little bit easier. So that is today's workshop. It's something that it's hard for me because it's something that I really believe in. Like, I really do believe in the power of visualizing, but it can get a bit woo woo like a horoscope. But it honestly, honestly, you know, for those of you who are with me in January when we wrote our goals, it's so important because it's it's no good as just living in the moment and just hoping that we'll reactively make decisions." }, { "speaker": "@paulthennutritionist", "startTime": "1631.97", "endTime": "1691.965", "body": "When you have space to just consider what you're gonna, who do you want to be what you want to achieve by the end of the year not just with what we speak about from a nutrition and health perspective but in life you know how's your relationship with your partner are you going on enough date nights you know are you having conversations are you spending too much time on your phone are you perhaps not as happy as you'd like to be? Like all of these things are so important because if we're happy then we're going to be healthy if wanky is that sound that is the truth as we all know otherwise we wouldn't be here so I hope you found parts of that, Yusuf. I hope there's just a if even 10% of you starts to consider who you want to be in the next week, you'll build that character in you, and then we can draw on that character in future. And I almost guarantee that there will be a significant proportion of you listening to this who will message me telling me that you've had that thought, or perhaps you've had that thought previously, and it's only now that you're consciously thinking about it, and you can draw on the strength of that person when we're struggling to make a decision." }, { "speaker": "@paulthennutritionist", "startTime": "1692.4451", "endTime": "1716.39", "body": "So I can't imagine there's gonna be too many questions on that lecture, but while you're considering your great questions, I'm gonna add additional names to the wind wheel, and then we're gonna do it. So we've got Carolyn, Cremel. So for those of you oh, Bea's here. So Bea is currently on the beach. She has just sent me talking of mindfulness, she sent me a photo early on." }, { "speaker": "@paulthennutritionist", "startTime": "1716.7849", "endTime": "1726.065", "body": "So she's got a week off work. Really stressful job at the moment. Got a week off work, she's been very mindful. And she sent me a photo. That's why she just she lives in Devon." }, { "speaker": "@paulthennutritionist", "startTime": "1726.065", "endTime": "1731.64", "body": "She's on the beach. No. She's a spa. She was on the beach yesterday. She's in a spa, taking time for herself." }, { "speaker": "@paulthennutritionist", "startTime": "1731.64", "endTime": "1748.735", "body": "I made it. So so you know, if you you're listening to this, if you're watching this, if you've been with me for a month or less, you get one ticket. This is standing there. I'll tell you how it layers. You've been with me for four to twelve weeks, you get two tickets." }, { "speaker": "@paulthennutritionist", "startTime": "1748.735", "endTime": "1760.255", "body": "Twelve weeks first, you get three tickets. If you sent me a win Wednesday, you could have passed two weeks, you get an extra ticket. And if you're here, you get an extra ticket. And if you're on the last one, you get an extra ticket. So I've already done the last ones." }, { "speaker": "@paulthennutritionist", "startTime": "1760.43", "endTime": "1779.215", "body": "This one here, I'm going to add Ryan, where are we? Ryan, Jen W, Cremel, Carolyn, B, Matt, Ellen. Cremel, Cremel, you've got seven tickets. Caroline. And he still won't win." }, { "speaker": "@paulthennutritionist", "startTime": "1779.215", "endTime": "1788.175", "body": "The that's harsh. One day, Premel. The Ellen Matt. Cool. Okey doke." }, { "speaker": "@paulthennutritionist", "startTime": "1788.5299", "endTime": "1793.57", "body": "So sorry. Just questions that have come in. I'm gonna answer these questions. Oh, really good. Lovers." }, { "speaker": "@paulthennutritionist", "startTime": "1794.77", "endTime": "1818.84", "body": "Okay. Ellen says, good to hear that it's okay to plan without writing down every minute and pre logging it by the gram for the next week ahead. Just thinking about next few days in the morning can be enough. This is exactly it. For some of you, it's really important that you are logging and planning what you're doing because the data so Matt is certainly someone who likes data." }, { "speaker": "@paulthennutritionist", "startTime": "1818.84", "endTime": "1839.455", "body": "Ryan likes data. And if you're somebody who likes data and gets a lot from data, there's quite a few of you who just you work in numbers and you love the data. Logging stuff and planning stuff really works, but equally as well just considering. And, Ellen, the part that you're at your journey, just considering because there's nothing I can tell you, Ellen. You've literally got you know, you're working through a qualification at the moment." }, { "speaker": "@paulthennutritionist", "startTime": "1839.455", "endTime": "1901.2799", "body": "There's nothing I can tell you nutritionally that you don't already know. It's the application of it and that goes for many of us at this stage but pre planning and pre considering even is enough for us just to write it down in your head like what are you everything the bare basics for everybody and this is the answer right you never speak to me again this is the answer to successful nutrition we're drinking enough water all of you do that Carolyn it's testing but you're getting there you're drinking enough water you're having you're hitting your protein and your carbs remember a fist of protein two fists of carbs veg and fruit you're doing that every time you eat like you if you do that you can't fail but equally as well the most basic when it comes to pre planning and everything I've spoken about today know what you're having for dinner because that dinner can make up your lunch and know what you're having for breakfast we're done if you can just do that even if you just do that Monday to Friday and then have a semi structured Saturday, Sunday, you can't lose." }, { "speaker": "@paulthennutritionist", "startTime": "1901.44", "endTime": "1918.965", "body": "You literally cannot lose. The book, Carolyn, is called I'm gonna post it in the group, but it's called something like knowing your future self or your future self. I've got it on here. I'll have a look in a second. Ellen said, my in laws are coming over to treat us for a Chinese takeaway tonight." }, { "speaker": "@paulthennutritionist", "startTime": "1918.965", "endTime": "1929.4801", "body": "What do I do with that? I don't even want it. Well, we don't need to talk anymore. If you don't want it, then don't have it. If you don't want something, why are you gonna force it into your mouth?" }, { "speaker": "@paulthennutritionist", "startTime": "1929.4801", "endTime": "1948.7949", "body": "It's like if you didn't drink alcohol, so many of you don't drink alcohol or having time off alcohol or just don't drink as much as bad as you did. If we're all in a pub, right, and none of you drink alcohol and I buy you a Guinness, you're be like, what are you doing? I would have a Guinness. I'm treating you to a Guinness. Go, well, I don't want a Guinness, but I'm treating you." }, { "speaker": "@paulthennutritionist", "startTime": "1948.9551", "endTime": "1963.9501", "body": "Like, there's no there's no difference in that. Now I understand there's challenges with that. And there's I I suppose it's multifaceted, and perhaps I'm being cynical saying, well, don't eat it. But it's about you, Ellen, I guess. I mean, you're a strong individual, but it's about you deciding, okay." }, { "speaker": "@paulthennutritionist", "startTime": "1963.9501", "endTime": "1983.25", "body": "Without all this big Chinese that you're being treated to in 40 degree heat, like, what part of it do you want? Because we can know, Chinese isn't the worst thing to have, but we don't have to go all in and have deep, fat, fried, crispy duck chicken. You know, you can you can pit bits out of it. But from my opinion, if I don't want something, if I'm in your situation, I'm good. Don't really want Chinese." }, { "speaker": "@paulthennutritionist", "startTime": "1983.49", "endTime": "1996.4501", "body": "Fun fact, I've never had a Chinese takeaway. I've never watched friends. I've never had a Chinese takeaway. Not for any other reason, but I realized this was the case about two years ago. Now I'm in too deep, so I just can't watch it." }, { "speaker": "@paulthennutritionist", "startTime": "1997.525", "endTime": "2006.325", "body": "So Ellen said, should I just make the salmon and broccoli dish? I would have had otherwise. Yes. But risk appearing or feeling like I'm being rude. You're not being rude." }, { "speaker": "@paulthennutritionist", "startTime": "2006.485", "endTime": "2026.595", "body": "You just don't want it. You can blame it on the heat, or you could, as I said, try a China a healthier option, which, again, you can do. And then you have in fact, I want you to share with me after this. From the Chinese menu, I want you to share what would be a healthier option from a Chinese menu. And I know for a fact you'll be able to work that out because you're very, very good at nutrition." }, { "speaker": "@paulthennutritionist", "startTime": "2027.155", "endTime": "2035.1699", "body": "Break the mold and have salmon. What are you on about there, Premal? You just in general? Oh, shit. Are you answering the hell?" }, { "speaker": "@paulthennutritionist", "startTime": "2035.33", "endTime": "2041.09", "body": "Yeah. It's a reply to Owen. I thought you're on every but yeah. Again, yeah. Great." }, { "speaker": "@paulthennutritionist", "startTime": "2041.09", "endTime": "2058.435", "body": "Great. Like, there's so many different things that you can do in terms of a Chinese menu. And equally as well, maybe get another segue, and exactly who wants Chinese in the heat wave. Ryan says, do you live for do you live for you or for your in laws? Fucking loving that." }, { "speaker": "@paulthennutritionist", "startTime": "2058.5151", "endTime": "2068.26", "body": "Do you make a decision to people, please? Do you make a decision to people, please? Or make a decision to be the best version of yourself? Oh, I'm Ryan. And, Ellen, do you know what?" }, { "speaker": "@paulthennutritionist", "startTime": "2068.26", "endTime": "2084.845", "body": "Ellen, this is something that you would message me. What Ryan has said there, when you often sometimes Ellen will she'll share something with me, and then she'll answer her own question. What Ryan has said is quite literally something that you would say, Ellen. A 100%. Too bad I'm a habitual people pleaser." }, { "speaker": "@paulthennutritionist", "startTime": "2085.2449", "endTime": "2102.15", "body": "You are, but you're also much more strong than you think you are. Karen had said, I had a night out with friends a few months ago, and I Paul advised noodle or rice dishes absolutely. Avoid the deep fried stuff absolutely. I did that. I had a really good night and didn't feel the pride, and I didn't have a Chinese hangover the next day either." }, { "speaker": "@paulthennutritionist", "startTime": "2102.735", "endTime": "2124.02", "body": "Now on the Chinese thing, we're gonna touch base on the why you'd feel like shit after shit food. But for those of you with me over Christmas, remember we spoke about Christmas and the challenges of Christmas and how I said, and, Ellen, this goes for you. It's about the occasion, mate. Your in laws are coming over, regardless of the relationship you may or may not have with them. It's about the occasion." }, { "speaker": "@paulthennutritionist", "startTime": "2124.02", "endTime": "2156.25", "body": "And when it comes to Christmas, sometimes we feel like it's an excuse to just eat as much food as possible when, actually, it is acceptable for you to say when, you know, you've had a rice dinner or in your case, you've had a Chinese that perhaps isn't as bad as you're fearing. And when it comes to more and people getting out those rank plastic tubs to go, oh, let's have some more. We got loaded because we and never to be over ordered. It's okay to say, do you know what? I'm good because I actually really enjoyed that, and I'm quite I know that if I eat anymore, I'm probably gonna feel a little bit sick." }, { "speaker": "@paulthennutritionist", "startTime": "2156.25", "endTime": "2171.025", "body": "Like, because it's more about and certainly when it comes to Christmas, it's about the occasions. It's about being with family. It's about, you know, sitting around. You're never gonna remember next Christmas. You're not gonna remember how much food you ate at Christmas being, you know, I stuck my face, and then I was sick into a toilet." }, { "speaker": "@paulthennutritionist", "startTime": "2171.24", "endTime": "2193.7751", "body": "But it's the same with when we you know, if family or friends are bringing a takeaway over and perhaps you've decided that you don't want too much of it. It's a conversation. It's spending time with them. Ellen, it's you're in love spending time with the kids, and it's the occasion that's more important as opposed to how much of the Chinese that you're eating because inevitably, it's not great anyway in terms of how it actually tastes. You could definitely make a better Chinese." }, { "speaker": "@paulthennutritionist", "startTime": "2193.7751", "endTime": "2236.6802", "body": "I'm not suggesting you do that. The reason why you feel like shit and how Carolyn says you get that Chinese hangover is because the amount of saturated and trans fats you have and how it is so foreign in your diet and when your body is eating foods which are a lot more nourishing and they've got more micronutrients in and you're fueling yourself properly, When you have so I often find if I have, like, a fish and chips or go to the beach and have a fish and chips, I genuinely probably an ADHD thing. I generally feel my my ADHD is, spiking, and I end up, like, proper fidgety and, like and it's like I've had, like, 50 grams of sugar. Like, it's it's insane. It just makes me feel like shit." }, { "speaker": "@paulthennutritionist", "startTime": "2237.08", "endTime": "2264.5698", "body": "And it in my head, I'm like, okay. Well, do I wanna it's not that it's gonna have any negative long term impact of having a Chinese or a fish and chips, but it's do I wanna then be feeling shit for the next four hours and just actually just feeling shit? And it's about considering that. And, again, that future me, I'm thinking, well, future Paul probably is gonna regret that, not because it's gonna do anything negatively in terms of my body composition, but just because it makes me feel not great. And I get brain fogged, I feel shitty." }, { "speaker": "@paulthennutritionist", "startTime": "2264.5698", "endTime": "2280.665", "body": "So start considering that as well. Ryan, I will treat you to a Guinness when I next see you at David Lloyd. And, no, I've never watched friends go on him. Just something I've never done, and I'm in too deep now. And I can't watch an episode of friends because I feel like it's a good fact, and it's always amazing to speak on." }, { "speaker": "@paulthennutritionist", "startTime": "2280.7449", "endTime": "2293.12", "body": "So we're gonna share screen, some good chairs on there. Okey doke. Can we please get someone who's on this call? Please. I don't think let me just double check." }, { "speaker": "@paulthennutritionist", "startTime": "2293.12", "endTime": "2305.2", "body": "I don't think any of you on this call b one ones, b one in January. I don't think anyone else has. Please, please, please, let me shuffle these. Right. Come on." }, { "speaker": "@paulthennutritionist", "startTime": "2307.3848", "endTime": "2318.9048", "body": "Adam's been with us for three weeks. I'm so sorry. I'll cut this bit out, but I'm so sorry. Adam has been with us for three weeks. So apologies to all of you on the call." }, { "speaker": "@paulthennutritionist", "startTime": "2318.94", "endTime": "2377.39", "body": "You have on one again but your time will come I'm absolutely sure of it okay cool so thank you so much enjoy the heat I'm gonna share a recipe with you that is the best ice cream. I'm gonna say it's better than an ice cream from an ice cream mum and that is in your Nutribullet which most of you have, I want you to, you could freeze banana, so chop banana up and freeze it so that's good to go, but regardless, get yourself a banana, get yourself some frozen fruit, so whether that is frozen strawberries, a frozen berry mix, frozen blueberries, whatever it may be, berries are the best for this, Frozen mango, which is what I'm using. Throw a good handful of that in. Throw a banana in. I want you, if you've got it, to either have a tablespoon of greek yogurt or even better a vanilla flavored insert whatever yogurt, and I want you to add the tiniest bit of milk." }, { "speaker": "@paulthennutritionist", "startTime": "2377.39", "endTime": "2390.285", "body": "We're talking like that much, and I want you to start blitzing it. Now it's gonna make a really loud noise because there's not enough fluid in there. That's fine. Blitz it, blitz it, blitz it. And then when the noise becomes a little bit unbearable, add a tiny bit more milk." }, { "speaker": "@paulthennutritionist", "startTime": "2390.285", "endTime": "2430.96", "body": "Blitz, blitz, blitz. And you do that until you've got this texture and this consistency of just about not having loads of frozen lumps in. And I promise you that there is so nice. Macronutrients about 200 maybe two fifty calories you're looking at twenty-thirty grams of protein it's so sweet, so nice, so refreshing and it is better than I made a mango version that mango banana a tablespoon of vanilla protein yogurt scoop of vanilla protein blitz it all up with a tiny bit of milk Oat milk's really good because it's creamy. I'm telling I'm not just saying this." }, { "speaker": "@paulthennutritionist", "startTime": "2431.1199", "endTime": "2451.355", "body": "It was better than any ice cream I've ever had. So there we go. And there is that that obvious obviously, that picture from Ryan who I think he got the ratios run, and he had two liters of it and got brain freeze, but he did enjoy the taste. So, guys, enjoy this heat. If you haven't got air con, get air con, and I shall speak to you in the week." }, { "speaker": "@paulthennutritionist", "startTime": "2451.355", "endTime": "2458.8398", "body": "All check ins from today will be done by this evening. Thank you for coming. Thank you for those who've never missed a call, and I'll speak to you next week." } ] }