{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.56", "endTime": "33.47", "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": "@paulthenutritionist", "startTime": "33.47", "endTime": "66.2", "body": "Hello, friends. This is just a quick update to say that this is the audio recording from the workshop on Thursday, last week, and it is about how to not procrastinate, how to concentrate, how to remove your brain fog, how to get organised, how to get your shit together. Think it's a really good one, got loads of feedback from it. So give it a listen if you weren't there on the live workshop. If you were, give it a listen again, send me some questions, send me some messages, and I shall speak to you next time." }, { "speaker": "@paulthenutritionist", "startTime": "66.28", "endTime": "73.145", "body": "Ciao. Okay, I think we're all in. Is there anyone else waiting? No? Okay, cool." }, { "speaker": "@paulthenutritionist", "startTime": "73.865", "endTime": "106.454994", "body": "So, like always, like before, as we talk, if anything comes up, throw him in the chat box. I think we're all recording. This topic here is something for me that is like everything because I spent a lot of time, for those who don't know, if I've not spoken about it before, I've got ADHD, surprise, as everyone does. But for me, I think it's really important to give a bit of context about in school, like many of us, right, I really struggled. I struggled with concentration and at uni." }, { "speaker": "@paulthenutritionist", "startTime": "106.454994", "endTime": "139.49501", "body": "I remember at uni, right, and I'm sure there are people here who've been through similar things maybe in your work life now. I remember at uni being in lectures, and for those who went to university similar time to me, lectures used to be like three hours long, and I remember a three hour lecture, and I'd be sat there like this, right, taking notes, and then I'd walk off and I'd be like, what the fuck have they just spoken about? I have no idea what's just been said. The way that my mind works, like, I just couldn't absorb that information. And when it was before that, during my GCSEs, I've told this story before, but I think it's really relevant." }, { "speaker": "@paulthenutritionist", "startTime": "139.575", "endTime": "166.685", "body": "I remember, so I was in year 11, and it was the year before, sorry, I was in year 10, and it was a year above GCSE results. And we're all in town where I grew up, outside Mackie D's and the meeting point, and it was the year above, and there was a lad that I knew went to a different school, and I said, Oh, it was his results day. How was your results? And he was like, I got four Gs, two Es, and the rest of Us. And I literally was like, what the fuck are gonna do?" }, { "speaker": "@paulthenutritionist", "startTime": "166.685", "endTime": "192.21501", "body": "And he was like, I've got no idea. I was like a CD grade student, and I went home and I was like, I've got to learn because I just wasn't absorbing stuff in school. I remember it was that moment where I was like, I need to try and understand how the fuck to learn. And it was that moment where I started to work out that my mind doesn't work in ways to others, right? And we've all got our ways to study and our ways to stop procrastination and our ways to try and absorb information." }, { "speaker": "@paulthenutritionist", "startTime": "192.295", "endTime": "234.78", "body": "So this here, and my undergrad was in psychology and counselling, obviously you all know because the conversation we've all had like take a lot of interest in the way that our mind works, and you know, like the human emotions, and it's all tied in. And I think it's really important that although obviously we talk about nutrition, it's all encompassing, right? You all know how to eat, if you can Google it, It's more about kind of, you know, the human to human contact that we have in the psychology of our mind, and I think it's all encompassing here. So we're going to touch a little bit about how our brain works, and also things that you can do to manipulate those times where you're struggling to function. Some of the things I spoke about before, some of the things I haven't, there's some tips in here which I'm really, really proud of." }, { "speaker": "@paulthenutritionist", "startTime": "234.78", "endTime": "256.83002", "body": "They're things that I use today, like every day, to just try and get the most out of our days, and it's made really, really hard. So we're going to get through all of that. It shouldn't take too long, you know, at the end of it, we're going to stim the wheel. So, as always, I've made notes, I'll be going through the notes as, questions come in, thoughts that you have, pop them in the chat box. Some of you are really helpful at asking those questions." }, { "speaker": "@paulthenutritionist", "startTime": "256.83002", "endTime": "286.82", "body": "Last week was really good, some questions that perhaps you know the answer to, but you think it'd be good to touch on, so keep that coming. Premel, who is kind of studying this aspect of things or kind of aligned with that aspect of things. Premen, if there's any points that you want to add when I'm talking about stuff in the things that you're learning, then please do dump them in. Anyone, if they've got any other kind of things or tips as I go through things, things that you guys do, so because I know there's a couple of us who have ADHD or ADHD tendencies. I mean, of us do, let's be honest." }, { "speaker": "@paulthenutritionist", "startTime": "286.9", "endTime": "314.55", "body": "So, we're going to be talking a little bit about the aspect of procrastination, how it's hard to concentrate on things. We're going to go into a little bit of the biology of focus and practical things that you can do, as I say, to kind of help improve this going forward. So the first thing I want to touch on is kind of what's happening in your brain. So your brain in the most simple way possible has like two basic modes. The first one's like focus mode, right?" }, { "speaker": "@paulthenutritionist", "startTime": "314.55", "endTime": "323.135", "body": "So that's where you're locked in. Some people call it deep work. You're in the zone. Your prefrontal cortex is kind of like running the show. This is where thinking happens." }, { "speaker": "@paulthenutritionist", "startTime": "323.615", "endTime": "353.55502", "body": "I remember the first time I ever experienced this and by the way it doesn't happen without me having to go through the processes. I'm going to talk you through today. Beautifully it was around nutrition. Was at university and I remember I got this book and it was about just something to do with nutrition and I remember just being like fuck me and like this time just went and that was where I knew that like nutrition was the one for me. And it's usually when we're interested in stuff, right?" }, { "speaker": "@paulthenutritionist", "startTime": "353.55502", "endTime": "372.93", "body": "But the Mode two is kind of our default mode setting, and this is when we're just on autopilot, right? Our mind wanders and that's not an unhealthy thing. We daydream, that's not an unhealthy thing. Perhaps you're scrolling without, you know, realizing you've been scrolling for twenty minutes. I met Cameron the other day in my gym, and we had a chat, and she she said, I'm fucking addicted to Instagram at the moment." }, { "speaker": "@paulthenutritionist", "startTime": "372.93", "endTime": "404.93", "body": "She's like, I'm literally just like, And I've said this to Bo before if you've been with me for a while. Every bit of news feed information, like, single story, every single bit of news feed, gritty, Nikki scroll through, that's the equivalent of someone just shouting their opinions at you, and our mind just can't handle it. By. But your prob the problem, I guess, is that your brain finds mode two really comfortable because it's low effort, it's familiar, and it will default there constantly unless you give it reason not to. And there's a bit of biology here that can be really useful to understand." }, { "speaker": "@paulthenutritionist", "startTime": "404.93", "endTime": "458.97", "body": "So every time you switch tasks, so you check your phone, you answer an email mid project, you jump between jobs, your grain pays what researchers call attention residue tax. There was a study in 2009 remember I was trying to throw studies in because I like to have receipts. A A study in 2009, University of Minnesota, and what it found was when you switch from one task to another, part of your brain is still thinking about that first task, so you're never fully present on that one. So you're just basically doing two things shit instead of just doing one thing. And then obviously we can add dopamine to the mix, Which is that chemical, that motivation chemical, and that kind of reward loop, and every notification, every email inbox ping, every social media scroll, that gives you that dopamine hit, and your brain will start to kind of be attracted to those tiny hits instead of doing what you actually want to do." }, { "speaker": "@paulthenutritionist", "startTime": "458.97", "endTime": "479.525", "body": "So I've said a couple of times to people, if you look at my phone here, there is absolutely zero notifications. That's the Ipswich town halls, by the way, Ryan. So there's absolutely no notifications here, and there never will be, and that's because I don't want my attention to be taken. I've got no notifications on the screen here other than if somebody dropped into this call or a key sender question. There's no email notifications." }, { "speaker": "@paulthenutritionist", "startTime": "479.525", "endTime": "499.605", "body": "There's no nothing because I cannot risk my attention being diverted because then I'm done, and I'm absolutely fucked. So we need to be really mindful of that. And where most people approach this wrong is they think that it's them that's broken, and they just need to try harder. Right? They need to try harder to be more disciplined and less distracted." }, { "speaker": "@paulthenutritionist", "startTime": "499.92502", "endTime": "532.945", "body": "And it is the equivalent of, I don't know, trying to drive a car by, like, squeezing the steering wheel. Right? It's a resource focus, and it can deplete throughout the day. So as the day goes on, you'll find, obviously, that you you slowly like, you kind of lose a bit of every now and then, you'll get a second wind in the back end of the evening if you're working really late. But most people, your brains will get tired, And brains default to that easiest answer, which is, as I say, just usually doing that kind of those simple things." }, { "speaker": "@paulthenutritionist", "startTime": "533.265", "endTime": "549.92", "body": "And your brain is usually doing the same thing when it can't focus at 4PM. Right? It is just trying to default to that comfort mode because it's easy, but it's a depleted resource. So it isn't necessarily we need to try harder. It's that we wanna try and work with our biology and not against it." }, { "speaker": "@paulthenutritionist", "startTime": "550.19495", "endTime": "577.77", "body": "And this is where everybody my favorite thing, and if you guys if what I'm about to tell you, you've not heard of, and if you've been with me for a while, you have. Or if you've absorbed it, I know Ryan's gone through the whole backlog of the podcast, and I touched on this once before. But what I am about to tell you will completely change your life. It is, my friends, the Pomodoro Technique. So this here is probably the most life changing things I have ever done for concentration, and it is this." }, { "speaker": "@paulthenutritionist", "startTime": "578.355", "endTime": "647.745", "body": "So we don't need to know the origins of it, but it was coined in 1980s, there was some some psychologist I think, and he had a comedori timer, and pomodori means tomato in Italian I think, I think that's sure, and he had a timer that was like a tomato timer, that's right, there's nothing special with the name. So the technique is that whether you do, when you do anything, if you need to lock in, you can manipulate your brain into getting into deep work by doing the following. So you get a timer, so I've got one here, this is an actual pomodoro timer, it's got twenty five minutes, it's got fifty minutes, it's got ten minutes, it's got five minutes, so you set the timer for twenty five minutes and the aim is that you are only allowed to do one task, this is essential, so let's say I'm writing something this afternoon for something in future, so I'm going to lock in, so you do four sets of 25, but what you do is you have to do one task, now I'm going to talk through this little notebook in a second, but as you're doing that task, so as I'm writing, I'm not allowed any other tabs, I've got no notifications on, I've got a flip phone, but if you don't, you have your phone face down or off or in another room, and the aim is that you just do that one task for twenty five minutes." }, { "speaker": "@paulthenutritionist", "startTime": "648.08997", "endTime": "663.275", "body": "Now this is the important bit. When that twenty five minute alarm goes off, it does not matter, and if anything, it's more important if you're an open sentence, so we don't close the loop. An open loop is better, and I'll touch on that in a second. When that alarm goes off, you stop. You step away from the computer." }, { "speaker": "@paulthenutritionist", "startTime": "663.275", "endTime": "679.57", "body": "Now, formally, you meant to go for a walk or I think you actually meant to, like, stare into the middle distance to rest your eyes. But what I tend to do is I'll have five minutes just away distracting. I'll get myself a drink. I might go on WhatsApp or whatever, but the aim is that you just do the one thing. Five minutes, the alarm goes off." }, { "speaker": "@paulthenutritionist", "startTime": "679.57", "endTime": "694.935", "body": "You drop straight back in. The reason why it's so important to have an open loop, so be in mid sentence, because you literally carry on. Whereas if you go, I'll just finish this sentence. You get to the end of that sentence, then you've got to sit down and restart things. What we want to do is we want to drop in, continue, then drop out." }, { "speaker": "@paulthenutritionist", "startTime": "694.935", "endTime": "732.74", "body": "So you do twenty five minutes, five minute break, twenty five minutes, five minute break, twenty five minutes, five minute break, And that's where you can go and have some lunch, maybe, I don't know, watch YouTube, whatever. But the aim is that you're teaching your body, we just need to stay for five minutes because your brain will be much more happy, and it will start almost anything if it knows that there's an endpoint in sight. It's the same reason why when you watch him, I don't know, one more episode of x y zed, it feels achievable, right? Because it's literally just just get to the end of that, then we just get to the end of that. If you do sport, I often will be like, right." }, { "speaker": "@paulthenutritionist", "startTime": "732.74", "endTime": "740.98", "body": "Yes, sir. Let's do a threshold session on the bike, and it was twenty minutes as hard as I can, and it was horrible. I wanted to kill myself. But in my head, I'm like, right. Five minutes." }, { "speaker": "@paulthenutritionist", "startTime": "740.98", "endTime": "750.435", "body": "Just get to that five minutes, then we reset. Five minutes. Get that five minutes reset. It's about just chunking it, right, which everybody knows about. But it's really important that we stick to that twenty five minutes." }, { "speaker": "@paulthenutritionist", "startTime": "750.435", "endTime": "773.375", "body": "The other thing that I do is to have a notepad to the side of me. So let's say I'm, like, in the middle of swimming and my mind works on overdrive. And if something pops into my head, I'll write it in my little notepad, and then I can revisit it in that five minutes. So really, really good secret reference. The a one rule, if you get distracted me, Pomodoro, and perhaps you do open up your email or timer goes, and you just reset that Pomodoro." }, { "speaker": "@paulthenutritionist", "startTime": "773.375", "endTime": "784.335", "body": "So you reset that timer to 25. That's a nonnegotiable. Sounds really harsh, but that's the whole point. Because you're training your brain to stay on task for a defined window, and every reset is a rep. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "784.335", "endTime": "813.39996", "body": "That's what we wanna So now what we're gonna do is I'm gonna talk to some other kind of secret weapons. So I've done a little bit of bonus research on this to try and manipulate our mind into concentrating and preventing that that procrastination. So the first thing is, have you heard the phrase of eat the biggest frog first? So that is this context. So your prefrontal cortex, which is the part responsible for focus, as I said, decision making, self controlled, It's strongest within the first two to three hours of waking." }, { "speaker": "@paulthenutritionist", "startTime": "813.39996", "endTime": "828.66504", "body": "Even if you're someone who feels I'm always better at the end of the day, by definition, it's unlikely that's the case. So it's called your peak cognitive window, and most people waste it on doing what I call soft work. So I have deep work and soft work. And soft work is like, okay. Right." }, { "speaker": "@paulthenutritionist", "startTime": "828.66504", "endTime": "842.31", "body": "I'm gonna sit down. I'm just gonna answer some emails, answer a few WhatsApps or whatever. Remember, I say this a lot. Every email is a priority to the sender. So if I send you guys an email, I want you to make that a priority." }, { "speaker": "@paulthenutritionist", "startTime": "842.31", "endTime": "858.305", "body": "If you send me an email, you want me to make that priority. That is just the definition of an email. The other thing is that every email has an action. Even if the action is delete, often you'll reply to that email, and then inevitably, that's gonna be something else, and so you end up in this loop. When when people say, just gotta clear my emails." }, { "speaker": "@paulthenutritionist", "startTime": "858.305", "endTime": "877.0", "body": "It's the most fucking mental sentence because it's never cleared. Although you might have no emails in your inbox, inevitably, there is an action that follows that. But it's really and that's software. But it's really important that you eat the biggest frog first. So the biggest frog first is what is your biggest task of the day?" }, { "speaker": "@paulthenutritionist", "startTime": "877.0", "endTime": "899.675", "body": "And you focus perhaps two Pomodoros on that. This is one thing I didn't say about Pomodoros. It's very likely you doing two to four Pomodoros will be your most productive. Even if you just did four Pomodoros an hour, it will be your most productive hour of the week if you only did it once because you're deep focused, and you'll be more productive, Ben, than how often have we did at work. I certainly when I used to work, sometimes I'd just be sat there like, I've done everything." }, { "speaker": "@paulthenutritionist", "startTime": "899.94", "endTime": "927.045", "body": "I'm just sat here just, like, opening my email and then closing it again. So we wanna identify our our most important tasks the day before, the night before. Start on it before you do anything else, before email, ideally before social media, even before breakfast if that's something that suits you. The aim is that you wanna try and protect give yourself, like, protected mornings. So not wasting your brain on the worst tasks and those soft tasks that you could probably do while you sat on the toilet." }, { "speaker": "@paulthenutritionist", "startTime": "927.43", "endTime": "942.225", "body": "Another rule I wanna embed, the two minute rule. And this is something that if I say this to you, it might brainwarm you for you for the rest of your life. So and it's this. If something takes less than two minutes, do it. Don't add it to a list." }, { "speaker": "@paulthenutritionist", "startTime": "942.225", "endTime": "963.76", "body": "Just fucking do it. If it's less than two minutes, obviously, not if you're mid Pomodoro. But if it's less than two minutes, just do it. Because all you're doing, by adding it to a list, if it's a two minute job, just just get it done. The reason this works is that those small undone tasks create that kind of like, where your brain holds on to those incomplete tasks, and it's like that open loop." }, { "speaker": "@paulthenutritionist", "startTime": "963.76", "endTime": "974.575", "body": "And then quietly, that drains your processing power because you're looking at your to do this, oh, I've just gotta do that. I've just gotta do that. I've just gotta do that. But allocating time to doing those certain things is can be important as well. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "974.575", "endTime": "992.63", "body": "So if you've got a list of all, like, loads of shitty jobs, you say to yourself, right. I'm gonna do the deep work first thing in the morning, and then in the evening, I'm gonna do one Pomodoro of software. You just get those fucking tasks done. But if something comes up, two minutes, just do it. So if you just got around, don't know, wash something up, do it in the moment while you're there." }, { "speaker": "@paulthenutritionist", "startTime": "993.67", "endTime": "1010.22003", "body": "Don't rely on discipline to keep your phone away. So if you're somebody who doesn't, I know many of you do, if you and this is from James Clear, and I'm sure everyone's read that book, Atomic Habits. But the easiest way to break a habit is to increase the friction. Right? So if your phone is visible on your desk and you're vulnerable to your phone, then just fuck it off." }, { "speaker": "@paulthenutritionist", "startTime": "1010.22003", "endTime": "1025.4349", "body": "Get out of the room. And we know this. Right? So your brain literally is anticipating, you know, going on it and getting that dopamine hit. There was a study that I read which was about taking if you've got an iPhone, you can put your phone in grayscale." }, { "speaker": "@paulthenutritionist", "startTime": "1025.4349", "endTime": "1051.48", "body": "Do that for, like, two days, and you literally your whole everything on your phone just becomes shit. Like, there's no dopamine there because it's just gray, and it just makes you realize of how boring and how platonic actually Instagram is. It's not the information a lot of the time, it's that it's that buzz, right? So if you can phone in another room, what I do is I've got no notifications on. The only people you can contact me are in my emergency contacts." }, { "speaker": "@paulthenutritionist", "startTime": "1051.955", "endTime": "1063.555", "body": "Even then my mom knows if it's an emergency, she has to call me twice. We've got this agreement. If it's an emergency, she calls me twice. So if she calls me now and it's just once, I'm not gonna pick up because I'm busy. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "1063.65", "endTime": "1072.13", "body": "So it's about just ensuring that you're in control. Remember, I've said this a lot recently. Control your environment. Don't let your environment control you. So get those notifications off." }, { "speaker": "@paulthenutritionist", "startTime": "1072.13", "endTime": "1079.2949", "body": "I've got nothing in my tabs here. Looking at the bottom of screen, there's nothing there. I might have got a billion emails. There's nothing flashing up at me. Same with WhatsApp." }, { "speaker": "@paulthenutritionist", "startTime": "1079.2949", "endTime": "1093.9401", "body": "I have to go into WhatsApp to see it. I've got none of those little fucking red bubbles that float around my app because that's stealing my attention. I need to have control of that, otherwise my brain's gonna melt. The brain dump. So I've told everybody about my everything list." }, { "speaker": "@paulthenutritionist", "startTime": "1093.9401", "endTime": "1151.08", "body": "For those of you who don't know, every Sunday, I make time to write my everything list and that is the list of everything I need to do in the next seven days and sometimes it's really stupid things. Like it might be stuff like, I don't know, go food shopping, you know, really just everything that's on my mind, I do on a Sunday, so it's all down there, and then I know that the next day, start to write my to do list for the Monday, the Tuesday, the Wednesday, the Thursday, the Friday, and I do that every week, and I implore everybody to make time either on a Friday or a Sunday or first thing on a Monday, turn distractions off, write your everything this way. You write everything down that is on your fucking mind and it doesn't matter if it feels pathetic, it feels insignificant, you know, it feels whatever, it doesn't matter. We just put it all on the list, so it's there, it's out of your head, and that goes if you struggle to sleep. If you're someone who has a racing mind, like many of you do, before bed, you write down everything that's on your mind." }, { "speaker": "@paulthenutritionist", "startTime": "1151.0801", "endTime": "1180.15", "body": "I have this little notebook next to my bed, and if I wake up in the middle of the night and something's on my mind, it gets written in the book because when it's out your head, it's done then. You're giving your mind, it's literally mind dumping, and it's so important to have that brain dump. You can do that at the start of most days, so before you start a focus work session, spend three minutes writing down everything that's in your head. Tasks, worries, random things you gotta remember, need to message my mom back, you know, I need to do X, Y, Z. Your brain can stop holding on to things once it's out." }, { "speaker": "@paulthenutritionist", "startTime": "1180.15", "endTime": "1204.645", "body": "And that is why it's called a mind dump because it will trust. If it's written down, you haven't got to remember it, right? You're essentially kind of like clearing the RAM on your brain computer before it's having to get into that heavy program. Then we need to talk about caffeine. Caffeine's a funny one because there are many benefits to caffeine unless you're having loads of it, your body literally isn't utilizing it." }, { "speaker": "@paulthenutritionist", "startTime": "1204.645", "endTime": "1236.71", "body": "So most people have their first coffee the second they woke up. When we spoke about sleep before, I've spoken to you about that, about how your cortisol, which is, dotty, your natural alertness hormone, it peaks between about eight and 9AM, and caffeine works by blocking the adenosine receptors, right? So then those are the receptors that make you feel tired. But if your cortisol is already high, caffeine doesn't do a lot apart from build your tolerance. So you want to ideally wait an hour to ninety minutes after waking up before you have your first coffee to make most of it." }, { "speaker": "@paulthenutritionist", "startTime": "1236.71", "endTime": "1263.98", "body": "Let cortisol do its job naturally, then we use caffeine to extend your focus window rather than replacing sleep, right? And that is, I mean, it is the most simple thing to do when it comes to making the most caffeine. Caffeine have many benefits from moods. We can talk about the long term implications of caffeine. I really enjoy the process of making coffee, but I make sure I have at least an hour, sometimes ninety minutes before I have my coffee because there's no point otherwise of consuming it." }, { "speaker": "@paulthenutritionist", "startTime": "1264.2999", "endTime": "1285.905", "body": "Music. So I used to work as pediatric nutritionists, I'd go up and down the country, going into schools, we did a lot of work in lunch times, and there was a lot of research about, and this is good for kids, for those of who've got kids. We're always asked, is music good for kids at lunchtime? And this was the actual research. This is for kids, by the way, but music with words was too distracting." }, { "speaker": "@paulthenutritionist", "startTime": "1285.905", "endTime": "1310.995", "body": "I'm talking about kids having their school dinner, right? Music with words was too distracting for kids because they ended up like singing along to it, and that raised the noise levels. Music that was classical, it was too unfamiliar, so they didn't care. The only music that worked for kids, and this time and time again was classical Disney, when you wanted kids to be calm and you wanted them to enjoy being present. Now for adults, lyrics are literally the enemy, right?" }, { "speaker": "@paulthenutritionist", "startTime": "1310.995", "endTime": "1353.08", "body": "Because your language processing brain can't write or read whilst processing words and even if you think that R can switch off to it, you're just putting yourself in a vulnerable situation. Lyric free music, so binaural beats, lo fi for me really helps. So gone to YouTube, there's like twenty four hour channels with no ads, which are called lo fi and they're usually really nice, like they got a good rhythm to them. As I say, classical film scores. I swear one of you is into, it might be Molly, who's probably left us by now, but I swear somebody's in, some of us is into, it's like classical film is like Lord of the Rings music like that." }, { "speaker": "@paulthenutritionist", "startTime": "1353.08", "endTime": "1359.9451", "body": "No, that's really. That's Molly. Right. So that there, those types of music is really good for you, right? And it helps you concentrate." }, { "speaker": "@paulthenutritionist", "startTime": "1359.9451", "endTime": "1385.995", "body": "It's familiar, but it's been shown that that type of music, so film scores, think, Ichord, they've been shown to improve focus and mood during cognitive tough. And Spotify has loads of playlists, YouTube has loads of playlists, and that's that kind of tiny change which has a disproportionate effect. There's another thing called the 54, 32, 1 start message, and this is Mel Robbins. One of you is reading Mel Robbins at the moment. Stuart is reading Mel Robbins." }, { "speaker": "@paulthenutritionist", "startTime": "1385.995", "endTime": "1421.9751", "body": "So Tony Robbins is one of the most, like, overwhelmingly intense characters I've I've ever heard of, but his wife's Mel Robbins. So when you're procrastinating on starting something, count backwards from five and physically move on to one. So five, four, three, two, one, or you can laptop, five, four, three, two, one, I start typing. The science behind it is that counting interrupts a default mode, and that physical movement triggers that prefrontal cortex. So you're essentially hijacking your own hesitation, and it works embarrassingly well, really." }, { "speaker": "@paulthenutritionist", "startTime": "1421.9751", "endTime": "1442.115", "body": "You know how you do it to kids. Five, no one really knows what happens to one, four, three, I used be a teacher, would be like three, two, fucking hell, quick, please, because I've got nothing at one, one, but it's same for us, right? But we wanna have right at one, we go. You sit down five, four, three, two, one, I have to start. Then we can talk about nutrition, and then we're closing." }, { "speaker": "@paulthenutritionist", "startTime": "1442.115", "endTime": "1471.1649", "body": "So of course, nutrition is really important, and we could do a whole workshop about this, obviously, but I just wanted to throw this in there. So your brain is 2% of your body weight, but it uses 20% of your energy. And what we feed it matters, I said last week, I think we literally need glucose to function and blood sugar swings. So we've spoken before about skipping breakfast, eating high sugar lunches, perhaps living off caffeine, monster energy. I hope, I don't think she's in here, but I hope she doesn't mind me talking about this." }, { "speaker": "@paulthenutritionist", "startTime": "1471.165", "endTime": "1528.075", "body": "B, who is slowly becoming like this quiet assassin, she's doing so well, but she used to rely, she works in the NHS and she has a stupid amount of shifts, gets gets to work like 5AM, works still cheap at the club, does overtime, but with her, she used to rely on literally monster energy, full sugar monster energy to get a three day, And when you're living on caffeine, and you're living on kind of full sugar and your blood sugar balance is all over the place, then what happens is it directly impairs your focus and your working memory. And that 3PM crash we experience is literally your body just biochemically just being like, I'm fucking done. I've said to every single one of you, but I bored you with saying like, we want that stability, because the moment we're up, then we're down and we're up and we're down. And I think every single one of you has quite an intense job for one reason or another, and that requires energy. You might be sat here on your ass, but your brain literally is constantly working from the moment we wake up." }, { "speaker": "@paulthenutritionist", "startTime": "1528.395", "endTime": "1559.125", "body": "So we wanna ensure, and this is why it's so important, none of you are not eating breakfast. Like there isn't one person who I work with who is now, unless you're brand new, so there isn't one person here who's on this call and who's listening to this call who doesn't eat breakfast. We start breakfast with protein because we know, ideally, a bit of fiber as well, protein stabilizes those blood sugars, but it'll also support dopamine, right? That dopamine production, which is our focus neurotransmitters, which is what we want. And then hydration." }, { "speaker": "@paulthenutritionist", "startTime": "1559.9299", "endTime": "1588.205", "body": "But I mean, it is the easiest win. Whenever I have a phone call with someone, I'll say to them, how much water are you drinking? And when they say I had a call with somebody yesterday, they were like, I probably have cups tea a day and then maybe a glass of water. And I'm like, ease and then struggling with energy, they're really struggling with concentration, know, they're struggling with their weight. The easiest win for all of us is just make sure you're hydrated, So at one to two percent dehydration, that will fuck your cognitive performance." }, { "speaker": "@paulthenutritionist", "startTime": "1588.87", "endTime": "1626.8099", "body": "So water a bottle on your desk, and I'm hoping all of you by now are pretty much there, a water bottle on your desk will make such a significant difference, and just getting into the habit of drinking water. How many of you have gone through periods of drinking water and then you just forget because life happens and then you realize things start to slow you fall apart, your mood starts to go, your energy starts to go, your digestion starts to go. It is the most basic thing that all of us can do, like it's such a simple whim And obviously, if you're somebody who hasn't been drinking water, and you're suddenly started drinking water, you're like, I'm going to the toilet all the time. Of course, you fucking are because you weren't drinking. And now you're drinking water, so you're gonna go to toilet." }, { "speaker": "@paulthenutritionist", "startTime": "1626.8099", "endTime": "1642.9349", "body": "But that's a good thing. Right? And also, the other thing I would challenge is if you're sat at your desk, going to the toilet just kind of breaks that up a little bit. So I probably go to toilet once an hour, go to toilet, stretch my legs a little bit, go for a walk around, then carry on my next pomodoro. So staying hydrated, absolutely essential." }, { "speaker": "@paulthenutritionist", "startTime": "1643.095", "endTime": "1671.015", "body": "The other thing as well is not to eat a humongous lunch if you have to work in the afternoon. So we don't want to be having this is why for a lot of you, we all know that most of us will have most of our calories in the evening, a large bulk of it. But what we don't want to have is a hugely dominating carbohydrate lunch. Because what happens is that by having like huge lunch or a huge proportion of carbohydrate, that will divert blood flow to digestion. And then the result of that means that we just end up sluggish, right?" }, { "speaker": "@paulthenutritionist", "startTime": "1671.015", "endTime": "1689.0199", "body": "Because you get that blood sugar rise and sink. So a little bit smaller than dinner, but protein, fiber lead, visceral carbohydrate, and we build around that, right? So these are all the basic things. Hopefully, you're already starting to get into a rhythm of, if not even embedded it. So the final kind of closing points, and then we'll take any questions if we've got any." }, { "speaker": "@paulthenutritionist", "startTime": "1689.135", "endTime": "1712.96", "body": "So your brain is just doing what it's designed to do, In an environment it wasn't designed for. There is so much stimulation, it is so easy to get distracted. So we want to work with it. So we want to protect our mornings. Can get yourself a timer or just a twenty five minute timer, use the five, four, three, two, one method, but fucking out the most basic thing, clear those notifications, be in control of your attention where you can." }, { "speaker": "@paulthenutritionist", "startTime": "1712.96", "endTime": "1732.0099", "body": "I'm not suggesting, you know, if you've got kids they're in the house and you haven't got that protective time, I understand it, But try where you can to clear that mental realm as well. So write your to do list. If after this call, you've got where to do, just write down. So I'd literally got a to do list here. If you can read my write down, you probably can't." }, { "speaker": "@paulthenutritionist", "startTime": "1732.49", "endTime": "1762.59", "body": "So I've got a to do list here that says post workshop. So what I'm gonna be doing after this, it's ready to go. And that has formed three to do lists today, which were formed last night. And then in the morning, I reset, I cross it off and I'm constantly ready to go, I know exactly what I'm doing and by the way, sometimes it doesn't get done because fucking life happens or you know, my ADHD is firing or I don't know, I've got something I need to deal with with you guys or something's happened, So it doesn't get done, but then that gets moved on to the nexus. I don't rely on my brain having to think about stuff." }, { "speaker": "@paulthenutritionist", "startTime": "1762.91", "endTime": "1798.06", "body": "So if we do those things consistently, you ideally won't need a limitless pill. On that, by the way, I'm sure nobody is so experiments in these, but there's a lot of, there was a lot of talks a couple of years ago about norotropics, and I know James Smith and Chris Williamson has a drink, is a norotropic drink. Again, they are, they use, they probably will benefit you by 2%. If you get the basics right first and then you can lean into those and that probably all you need is a timer and just to clear your own data. So that, my friends, is pretty much it." }, { "speaker": "@paulthenutritionist", "startTime": "1798.635", "endTime": "1824.5", "body": "I've got absolutely no questions, which suggests I've covered absolutely everything. I'm gonna give I'm gonna do a five, four, three, two, one method of any questions, and then we're gonna spin the wind wheel. Five, four, three, two, one. Right, you're all there for the wind wheel. Okay, so just to refresh, every month we spin the wheel and the wheel I'm gonna go now to share the screen." }, { "speaker": "@paulthenutritionist", "startTime": "1824.5", "endTime": "1846.7299", "body": "So the wheel is or if you get, if you are selected on the Wim Wheel, every month you get a place just for showing up, right? Just for being here, you get one spot and as time goes on, you get more tickets. Every workshop, from now on you go on, you get a wheel. So from today, so you've all been added on, so you get an extra ticket. If you win, you get a £100 voucher." }, { "speaker": "@paulthenutritionist", "startTime": "1846.97", "endTime": "1871.46", "body": "The aim is that you spend it on something that you wouldn't typically spend it on. So the best example was la not last month, month four b, she spent it on a dress that I think cost her £8 or something, and she went out and she felt amazing, and I was like, that's what I want you spending the money on. So here we go. Oh, never done a live for him. I'm feeling quite stressed about this." }, { "speaker": "@paulthenutritionist", "startTime": "1872.1", "endTime": "1881.7649", "body": "Spinning the wheel. Oh, Molly, so close. Look at that lion. Stu. Stu has never won before." }, { "speaker": "@paulthenutritionist", "startTime": "1881.845", "endTime": "1910.6951", "body": "So congratulations, Stu, Zion here. So I've got a few cool topics for those who have sent me some ideas for topics in future. So if things come in, so Ryan, you sent me a couple of topics, Premiere's always sending me topics. So if things come in, if something comes at the top of your mind that you're like, I really like to say more information about this, I think this would be really helpful. Anything at all, ping it across to me because, you know, these workshops, I really enjoy researching them." }, { "speaker": "@paulthenutritionist", "startTime": "1910.6951", "endTime": "1921.39", "body": "I really enjoy kind of sharing this information. So do ping those across. And any questions relating to this, let me know. But other than that, it's bank holiday weekend. Enjoy your bank holiday weekend." }, { "speaker": "@paulthenutritionist", "startTime": "1921.39", "endTime": "1939.8013", "body": "You got any questions following this, let me know. Check ins will be done tomorrow as normal if you're Friday check ins, and they'll be done on Monday as normal. Obviously, you'll get a reminder the day before, so if you need to get them done the night before, that's cool. But other than that, thank you all for coming, and I'll speak to you over the weekend. Thanks a everyone." } ] }