{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "2.32", "endTime": "17.255001", "body": "I once didn't record it, which is heartbreaking to pretend that it was live. Okay, friends. I think Let me just check that there's nobody else trying to come in now. Are we all good? Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "17.255001", "endTime": "26.935", "body": "Hold on. One more person to come. Where's Jan? We changed this for Jan. Bea can't come because it's too late too early." }, { "speaker": "@paulthenutritionist", "startTime": "26.935", "endTime": "38.260002", "body": "Sorry. And we changed it for Jan, and she's not even bloody here. Hi, Rosie. You can leave your microphone off. Is that something else coming in?" }, { "speaker": "@paulthenutritionist", "startTime": "38.260002", "endTime": "41.54", "body": "Yes. Here we go. No. Still not Jan. Good." }, { "speaker": "@paulthenutritionist", "startTime": "41.54", "endTime": "62.4", "body": "Give it another minute. One second. Gonna give it another thirty seconds. But for those who've just joined, as we go through this topic, put questions in the chat box, and I'll answer them in the end. I'm never gonna ask anyone to come off mic unless they want to." }, { "speaker": "@paulthenutritionist", "startTime": "63.2", "endTime": "77.365", "body": "Like, I'm absolutely fuming Jan's not here. We genuine for those who are new, we did do it at 02:00, and then we changed this because Jan was like, I can't do 02:00, and then can't even be asked to come. Right. That's it. Everyone else is gonna be locked out." }, { "speaker": "@paulthenutritionist", "startTime": "78.485", "endTime": "99.46", "body": "Okay. So as I said, this talk is really good. And it's a little bit technical, but I think it applies to many, many, many, many, many of us. Are you for those of you who've been been with me for a while, you've either experienced this or you've got people in your lives who definitely do experience this. And I'd say it's probably one of those common misconceptions." }, { "speaker": "@paulthenutritionist", "startTime": "99.54", "endTime": "133.71501", "body": "And whenever I've done anything on social media about this, it's always the topic that that gets most people kinda curious. So we're talking about, obviously, something that sounds counterintuitive, and that is how to eat more to lose weight. I'm gonna explain exactly why undereating keeps us kind of stuck, obviously, plateaued in our weight and what's actually happening biologically. And there's a few really great studies that I'm for those of you on talks, I love looking at studies because I like receipts. I like to know that what I'm saying is kind of factor." }, { "speaker": "@paulthenutritionist", "startTime": "133.71501", "endTime": "153.65999", "body": "I'd say it applies to probably most of you at some point. Those like Premil and Ed, and who've been with me for a while, we've gone into more details about this. We've experienced it and we've come through it. But for many, many people, at some point in their lives and their journey, they have found themselves plateauing at some point. And it'll probably happen again." }, { "speaker": "@paulthenutritionist", "startTime": "153.65999", "endTime": "180.99", "body": "It's about just kind of understanding that. So the first study I wanna explore is a thing called the Minnesota Starvation Experiment, which was probably the most famous study when it comes to and the earliest study where it comes to kind of starvation and eating and nutrition. And it was done in World War two. And the researchers recruited 36 healthy young men to study the effects of starvation. And these men were fit." }, { "speaker": "@paulthenutritionist", "startTime": "180.99", "endTime": "200.485", "body": "They were active. They all volunteered to be part of the study. But what happened, for six months, they were put on 1,570 calories per day. And they also were 22 miles a week, which is, what, about two, three miles a day. And they lost weight as expected because they were on such calorie deficit." }, { "speaker": "@paulthenutritionist", "startTime": "200.485", "endTime": "224.95499", "body": "However, the fallout of it was that they became really obsessed with food. They they reported dreaming about it. They reported, like, becoming, like, hyper fixated. And I'm sure for those of and there are many of you in this chat currently, and there'll be people who are listening to this on the record who have been in situations where you've been in such calorie deficit that you just find yourself just constantly thinking about food. And it's something that I'm really what's the word?" }, { "speaker": "@paulthenutritionist", "startTime": "224.95499", "endTime": "244.51", "body": "I'm I'm quite bullish on, like, because a lot of people begin with that this first kind of stage of their journey where all you're doing is thinking about food and we wanna move away from that. We don't want it to become an obsession. But they hoarded recipes. Their metabolism slowed down by 40%, and this is the kicker. And their bodies adapted essentially to survive on less." }, { "speaker": "@paulthenutritionist", "startTime": "244.935", "endTime": "252.615", "body": "But, obviously, the fallout of that is they became exhausted. They became irritable. They became depressed. They became socially withdrawn. Their body temperatures dropped." }, { "speaker": "@paulthenutritionist", "startTime": "253.655", "endTime": "280.095", "body": "Some then developed binge eating behaviors that lasted years after the experiment ended. But the study was published in 1950 in a book called the biology of human starvation. Now the 1,570 calories is probably more than many people gone. So when I used to do I used to do a a post. I still got it somewhere where I said you can ask for a meal plan pre meal plan." }, { "speaker": "@paulthenutritionist", "startTime": "280.095", "endTime": "305.945", "body": "And if you can be asked, go on to nutritionistuk.com/mealplan. And I basically gave the option to go from 1,200 all the way to 2,500 meal plans. The amount of people who were opting for 1,200 calories to 1,500 calories was astounding because the narrative is that we need to eat more. And some of these people who were on 1,200 to 1,400 calories in this study were working full time jobs. Sorry." }, { "speaker": "@paulthenutritionist", "startTime": "306.505", "endTime": "329.39502", "body": "Some of these people who are who are cons who are opting for these meal plans are working full time jobs. They're training. They've got busy lives. But in their minds, they're like, well, I need to lose weight, and so the answer is to eat less. Whereas, actually, what undereating will do to your body is your metabolism will slow down because your body isn't stupid." }, { "speaker": "@paulthenutritionist", "startTime": "329.555", "endTime": "351.46002", "body": "And if you give it less for fuel, it will adapt to burning less, and that is just the biology. So everything slows down. But, also, it's where you get the energy crashes. So if you don't have fuel within you, you're not gonna have any energy, and then you're obviously inevitably, you're gonna be starving. And then that food obsession develops because your brain is always hardwired to survive." }, { "speaker": "@paulthenutritionist", "startTime": "351.46002", "endTime": "367.325", "body": "Right? So we're always wanting to know where that next bit of energy is coming from. And when someone's in such aggressive calorie deficit, your brain will quite literally be looking for those. And I've had this conversation with every single one of you. We'll be looking for those hyperpalatable foods." }, { "speaker": "@paulthenutritionist", "startTime": "367.405", "endTime": "407.3", "body": "And that's why often people, if they restrict whether they restrict all day and certainly someone here in this group now who we've had this conversation very recently, you restrict all day and you get to the evening, and then suddenly you find yourself absolutely ravenous because you're working really hard. You're also very active, and you have a mindset different to other people. And what happens is your body literally is, like, ravenous for food, and it's very high energy food, those hyperpalatable foods. So sugary foods, chocolates, all of those foods which are really simple and hyperpartheid because your body is literally trying to survive. But then also what happens is water retention increase." }, { "speaker": "@paulthenutritionist", "startTime": "407.3", "endTime": "427.80502", "body": "And when someone's chronically underfed, their body will quite literally hold on to water. And we'll come back to this in a second. But when we're holding on to water, obviously, that reflects on the scales and how we look, and some people report feeling puffy. And we're gonna go into more details, and we're gonna break down kind of what happens with water retention in a second. But, also, muscle loss obviously accelerates." }, { "speaker": "@paulthenutritionist", "startTime": "427.80502", "endTime": "447.495", "body": "So the body breaks down muscle for energy because muscles obviously extend to maintain. And so people get smaller, but they also get weaker. So I've worked with a few clients now who have been on Mounjaro, Ozempic, who have come to me off the back of that, and they're gone. And they're saying, well, I and I know that there are people in this group who are on this call and who aren't on this call. You have friends." }, { "speaker": "@paulthenutritionist", "startTime": "447.495", "endTime": "463.4", "body": "They have family. They have peers who have been on fat jabs, Ozempic, Mounjaro, all the other ones. And what happens is, obviously, they lose weight, and everything I'm talking about, say, applies to these people, but but there's no education around it. So what happens is they're not given the body what it needs. So obviously, they're going to lose a lot of weight." }, { "speaker": "@paulthenutritionist", "startTime": "463.4", "endTime": "477.28503", "body": "But then what happens? And we're starting to see it now. They are absolutely on their floor with energy. They can't eat more than 1,500 calories, and then everything else starts to fall apart. And what we're starting to see now is the mental impacts in terms of depression and anxiety." }, { "speaker": "@paulthenutritionist", "startTime": "477.36502", "endTime": "504.905", "body": "We're also seeing, certainly, with females, their menstrual cycle is absolutely fucked. And men's testosterone I had a conversation with somebody whose testosterone had dropped so much via biological test, but also the sex drive had gone. They were having problems downstairs. Like, and it obviously makes sense because that's not a priority because your body's literally trying to survive. A more recent study, there's a program at the moment, by the way, on Netflix, which is on the biggest loser, and I really highly recommend you watch it because it's really insightful." }, { "speaker": "@paulthenutritionist", "startTime": "504.985", "endTime": "525.895", "body": "But there was a study in 2016 which explored the biggest loser. And researchers followed up with contestants from the Biggest Loser six years after they finished the show. By the way, what I'm about to say applies to Weight Watchers and Slimming World as well. One percent of people with Weight Watchers and Slimming World five years later have still lost the weight. One percent." }, { "speaker": "@paulthenutritionist", "startTime": "526.215", "endTime": "552.81", "body": "So this study was absolutely fascinating because six years after, most contestants would either regain the weight that they'd lost or they put on even more weight. But their metabolisms were still on the floor. So on average, they were burning 500 calories per day less than they should have been for their body size. And one of the most famous contestants was an American called Danny Cahill. He was burning 800 calories per day less than his body should have been." }, { "speaker": "@paulthenutritionist", "startTime": "553.395", "endTime": "572.49", "body": "And he had to eat basically like a small child just to maintain weight because his metabolism was so fucked up, and that is really normal when you're in such a calorie deficit. We're gonna circle all this background because it gets really interesting in a minute. And what had happened is on the biggest loser, so it's obviously really back in the day. Was a massive program. It went really well in America and then in England." }, { "speaker": "@paulthenutritionist", "startTime": "572.57", "endTime": "586.195", "body": "Do you remember Rick Waller? I don't know. I googled him. He his story is unreal, but he's he's not doing too well at the minute. Anyway, because they'd starved themselves on the show at 1,200 calories a day, they were doing six hours of exercise." }, { "speaker": "@paulthenutritionist", "startTime": "586.195", "endTime": "620.09503", "body": "Their bodies obviously adapted by slowing down their metabolism to survive. And then six years later, it was still fucked. And so the the kind of the moral of this is that extreme restriction will completely battle your metabolism, and it can take years to fix even if it ever fully recovers because sometimes it doesn't. So what this means is if someone's been eating 1,200 calories to 1,500 calories for months, for years, or they've been depriving themselves quite significantly, then their metabolism slows down. They're obviously gonna lose muscle, which burns calories even at rest if you're holding on to a lot of muscle." }, { "speaker": "@paulthenutritionist", "startTime": "620.335", "endTime": "645.245", "body": "Their body is gonna be in survival mode, obviously holding on to every calorie it can because it thinks it's dying. They're exhausted because they have no fuel, and then they've become obsessed with food, and they become focused on those hyperpalatable food. Because, well, remember your brain lichen. This is why keto diets don't usually work too well because what happens is our brain lichen needs glucose to function. And there's a separate conversation about keto diet, which we can go into if you want." }, { "speaker": "@paulthenutritionist", "startTime": "645.245", "endTime": "671.755", "body": "But most significantly, when we are depriving our body of a calories, but b glucose, the food noise becomes really loud. Because if we take something away and I've had this conversation many times now. It's that cat string theory. If you hold something above someone that they can't have, it becomes more appealing, and your body biologically is tuned into that. And then what often happens with people, and I see this in the short term, so people restricting their foods from Monday to Friday because they're being good and they're in structure." }, { "speaker": "@paulthenutritionist", "startTime": "671.835", "endTime": "686.3", "body": "Come the weekend, what happens? We're out of structure. We're going to birthday parties. We're going to weddings, stag doos, going out for food. And what happens is they end up being faced with these hyperpalatable foods, and they'll just gorge without even realizing because their body's like, great." }, { "speaker": "@paulthenutritionist", "startTime": "686.3", "endTime": "706.605", "body": "I'm being fed. And then they gain two kilograms overweight overnight. That isn't fat. It's impossible almost to put on two kilograms of fat overnight, it's because your body is so deprived that that what happens is you end up holding on to so much water. Water, glycogen, food in the gut, and all of that will cause you to feel like you've put on loads of weight." }, { "speaker": "@paulthenutritionist", "startTime": "706.685", "endTime": "729.575", "body": "People end up panicking, and then they go fucking need to start again fresh on Monday, and they restrict again. And that is that binge and restrict cycle, which we spoke about in a workshop a couple of months ago, which is still on the audio feed. So what I'm gonna do now is we wanna talk about water retention, and this is this applies to all of you. So Ed isn't on this call. He's going on holiday on Tuesday, and we've had a big conversation this morning about water retention, and he's fully in control." }, { "speaker": "@paulthenutritionist", "startTime": "729.735", "endTime": "756.33496", "body": "But for him, it's a really good example because we know with him that when he eats out, the water weight goes up, the weight on the scales goes up. And I wanna talk through that a little bit more. So Ryan on this call, he won't mind me saying. So he was a fighter back in the day, and he was and I've worked with athletes who are in similar situation, boxers, sports people who need to make weight. And with that, you do a lot of water manipulation and, you know, you're depleting your body of glycogen." }, { "speaker": "@paulthenutritionist", "startTime": "756.33496", "endTime": "786.985", "body": "And I think it's really important to have this conversation about water retention because especially females as well, at some point during your cycle, you will hold on to more water. And I know Ellen's really tuned into this with herself. So I wanna talk about why people gain weight initially when you start eating more because it freaks people out, but it's completely normal. So if you're somebody who has been depriving yourselves of calories or you know somebody who's been depriving yourselves of calories, when we start to eat more, this is what's gonna happen. So remember your body is anything from 60 to 70% of water." }, { "speaker": "@paulthenutritionist", "startTime": "786.985", "endTime": "801.67", "body": "Water will move around your body consistently, And it's influenced by how much you eat, what you eat, especially, obviously, carbs and sodium. We'll get into that in a second. Your hormones, males and females, if you're stressed, water goes through the roof. So Kieran plays rugby. I play rugby." }, { "speaker": "@paulthenutritionist", "startTime": "801.765", "endTime": "828.0", "body": "And when I play rugby, I can have the perfect diet, but I can guarantee you on the Sunday, I'm up about three or four kilograms because of the stress on my body. Sleep quality, my sleep's also impacted by rugby, so that's gonna impact me. My training intensity, when it's that intense, all of these things are against me, so the weight on the scales will be up. So when somebody increases their calories, especially via cards, your body will hold on to water. And this is very normal, but it's very temporary." }, { "speaker": "@paulthenutritionist", "startTime": "828.16", "endTime": "867.385", "body": "And the reason why this happens is because, a, glycogen storage and I've had this conversation, I think, with every single one of you because I really think it's important to tap into. For every one gram of glycogen, which is carbohydrate, what happens is your body can hold up to anything from three at the top end seven grams of water. And there was a study in 2015 which found that when people ate a low carb or low calorie diet, they deplete their glycogen stores, obviously. So if all of you were to cut out carbohydrates, you would find that in the first few days, you lose about two to four kilograms of weight, but that is water weight immediately. And this is why low carb diets were the Atkins diet." }, { "speaker": "@paulthenutritionist", "startTime": "867.465", "endTime": "888.205", "body": "It's great because you're cutting your carbohydrates so everything settles down. But when carbs increase again, because inevitably, you you have to increase those carbohydrates, it's very rare for anyone to be on a ketogenic diet for life. Glycogen stores will refill, and the water comes back. And this, again, is really important that we know that's not fat. That is literally your body just bringing the water back into your muscles." }, { "speaker": "@paulthenutritionist", "startTime": "888.445", "endTime": "918.08496", "body": "So as an example, if someone again has been eating one thousand one thousand two hundred calories from mostly protein, veg, and very low carb, your glycogen stores are completely empty, and you're just running on fumes. And then if we bring your calories up to 2,000 and we add back in rice and potatoes and breads and other forms of carbohydrate, your glycogen stores will refill, and then you gain two to three kilograms in a week. And that's water and glycogen. It isn't fat. And what we need to understand is that we all need glycogen to function." }, { "speaker": "@paulthenutritionist", "startTime": "918.08496", "endTime": "952.07495", "body": "It is literally what our brain needs to to function, our muscles need in daily life, and being depleted is not the goal. We don't wanna be depleted in glycogen because that is what causes us to be tired amongst other things. And then we add into the mix sodium and water retention. So sodium, which obviously is salt, regulates water balance in the body. And when people eat more food, especially processed foods so if you go to a restaurant, and again, we've had this conversation, when you go out for food, obviously, they're cooking in butters, and there's more salt in there and, you know, like, it's a little bit more rich in flavors, and we also tend to eat more as well." }, { "speaker": "@paulthenutritionist", "startTime": "952.07495", "endTime": "968.54", "body": "But specifically with sodium, what happens is that when you consume more sodium, sodium makes the body hold on to water temporarily. So, again, if you go out for food, the next day you might weigh two kilograms more than you did the day before. And, again, that's not sat. That's salt and water, sodium and water. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "968.97504", "endTime": "995.77997", "body": "And then within twenty four to forty eight hours, if you drink enough water, you'll go back to normal, and the water weight drops off. And we've all seen it. If you've been with me long enough, you've probably experienced it. The other thing that a lot of people overlook is when we increase your calories, and we obviously do it slowly. But when we increase our calories, if we go from 1,200 calories to bringing our calories up slowly now if you'd do it drastically, 1,200 to 2,000 calories, physically, there is more food in your gut." }, { "speaker": "@paulthenutritionist", "startTime": "996.38495", "endTime": "1020.06006", "body": "And so, obviously, what happens is the food has weight in it, and that's gonna show up in the scale as well. So that isn't fat again. That is just that you've got more food in your gut. And sometimes we overlook that fact as well. Thing I think that applies to every single one of you guys here and everyone who's listening is and it's been a topic of conversation, I think, in the most recent workshops is stress." }, { "speaker": "@paulthenutritionist", "startTime": "1020.30005", "endTime": "1046.7999", "body": "And it's something for many of us on this call who are gonna be listening to this that we completely underestimate. And there are people who are in the group who are really struggling right now for various different reasons, and we've literally got the numbers. We've got the biology. We've got stats on their watch with heart rate variability, with resting heart rate. We know that their life is really stressed at the moment, and we can quite literally see the trend that when they're stressed, their weight goes up." }, { "speaker": "@paulthenutritionist", "startTime": "1046.88", "endTime": "1069.5599", "body": "Now if someone's chronically underfed and we throw that into the mix, then that's gonna raise your cortisol and your with your stress hormone, and that's gonna go through the roof. And guess what? When your when your cortisol's high, we hold on to water retention. And chronic stress and high cortisol will increase water retention and inflammation. And if someone's starving themselves, your body is quite literally stressed because of what I said." }, { "speaker": "@paulthenutritionist", "startTime": "1069.72", "endTime": "1082.7051", "body": "Because what's happening when you're stressed is your body is looking for that survival instinct for that food just to survive. Right? And that survival instinct kicks in. And so you'll hold on to water as part of that stress response. And when you eat more, your body will relax eventually." }, { "speaker": "@paulthenutritionist", "startTime": "1082.7051", "endTime": "1113.3348", "body": "And this is the kicker. I want everyone to pay attention really, really carefully here. If you have been on a restricted diet, so you've been eating 1,200 calories and I bring your calories up over a period of time, Perhaps I bring you from 1,200 to I wanna get you as close to 2,000 as possible, maybe, in this example. So I might bring you up from 1,200 to 1,600 steadily. So what happens is that when you eat more, your body will relax and your cortisol will drop and the water retention decreases." }, { "speaker": "@paulthenutritionist", "startTime": "1113.575", "endTime": "1135.5099", "body": "However, this doesn't happen in a week. This can take up to four weeks for your body to trust you. Because if you've had years of undereating and your stress is through the roof and your body is just in that constant survival mode, it takes fucking ages for your body to believe that we're not starving because it's constant. It's a hypochondriac, and it's thinking that we're on our arse here. It thinks that we're still cavemen." }, { "speaker": "@paulthenutritionist", "startTime": "1135.6699", "endTime": "1162.3799", "body": "So what we have to do is we have to be patient. And what we can often find when we bring your color is up is you might gain a bit of weight, mostly from water and glycogen because we're bringing our calories up. And that's gonna be from that bloating and that puffiness, but your energy is gonna improve and your sleep quality improves. And then after three to four weeks, the water weight will probably stabilize. Your energy will continue to improve, but then that food obsession will decrease because you're not restricting your body, and your brain is starting to relax a bit little bit." }, { "speaker": "@paulthenutritionist", "startTime": "1162.38", "endTime": "1181.475", "body": "And it's mainly because your body is starting to trust that you're actually gonna feed your body. And then month two to three, your metabolism will start to recover, water weight will drop off, and then fat loss can start to resume. But even if we put it in a site deficit, we're still good because our energy is pretty normal. By month six, we're all good. Metabolism's recovered." }, { "speaker": "@paulthenutritionist", "startTime": "1181.4751", "endTime": "1196.07", "body": "You can eat normally. Your body composition improves, so more muscle, less fat, and your energy is no longer an issue, which is why I'm always saying to you guys, how's your energy? How's your sleep? How's your mood? Because if those things are fucked, then I know we probably need to look at other things happening." }, { "speaker": "@paulthenutritionist", "startTime": "1196.79", "endTime": "1226.62", "body": "With regards to kind of recovery, so right now, I really want us to explore how do we eat more without panicking. Right? So the first thing we have to do, and I've done this before the years, we wanna calculate our our actual needs. So most people who are stuck have been eating usually below what they actually need when they come to me or they're at the other end of the cycle where they restrict and then they eat. So what we do is we work out your baseline." }, { "speaker": "@paulthenutritionist", "startTime": "1226.62", "endTime": "1241.635", "body": "Right? So we work out your BMR. So your BMR is what I call the coma state. So the coma state is like if you were to lie in bed all day, not move like this, remember your body still needs a certain amount of calories. So that's your basal metabolic rate." }, { "speaker": "@paulthenutritionist", "startTime": "1241.635", "endTime": "1266.635", "body": "So what do we need to function for our organs to function? So we work that out and then we add our activity on top of it. So if you're someone who, I know, you're seventy kilograms, you're training four times a week, then we probably need to work out your BMR. And then we add, we take into account that you're training four times a week and whatever steps that you've got. Even if you're walking around the house, that still requires a certain amount of energy." }, { "speaker": "@paulthenutritionist", "startTime": "1266.635", "endTime": "1296.925", "body": "So what we have to do is we have to ensure that we hit that baseline, then we add our total daily energy expenditure, and then we reduce by about 20%. Because if you do anything too aggressively, again, your body's gonna panic, and then we're not gonna get that consistency. And this is why I've said to everybody, my messaging is constant there. When you work with a nutritionist, it is fucking boring, and it's boring because not gonna be putting you on these massive diets, you know, where you're gonna lose water weight in an and I could do that to all of you. If any of you and Ryan's experience is firsthand at a pretty decent level." }, { "speaker": "@paulthenutritionist", "startTime": "1297.4851", "endTime": "1308.49", "body": "Ryan knows firsthand how to lose 10 kilograms in a week. Maybe not that much, but a serious amount of weight in a week. I could do that with all of you. But guess what's gonna happen? It's gonna impact this hormonally." }, { "speaker": "@paulthenutritionist", "startTime": "1308.97", "endTime": "1324.315", "body": "On fight day in Ryan's example, he puts it all back on because he loads. He he replenishes his glycogen store. But equally as well, for the weeks following that, you're on your ass because your body's, like, trying to work out what the fuck is going on. Court goes court goes all through the roof. We're feeling like shit." }, { "speaker": "@paulthenutritionist", "startTime": "1324.3151", "endTime": "1355.605", "body": "So we wanna make it as kind of simple as possible to ensure that we're as consistent as we can be. The other thing we have to be mindful of, I guess, when people are in such a calorie deficit, and, again, if you've been with me for a while, this isn't you because I've carefully managed it and together we've worked it out. But in Ryan's case and Ryan, I'm so sorry for picking on this. It's just you're on the call, and I've just wanna kind of use you as a good example. But with Ryan, what you would have to do if he has gone through three, four, maybe five bouts of fights across a year, then he's probably gonna have been in and out of those trying to make way." }, { "speaker": "@paulthenutritionist", "startTime": "1355.605", "endTime": "1392.27", "body": "So he has to reverse diet because his body's gonna completely freak out if he just goes straight back to normal dieting. And this is why if you ever work with people to make weight or if people have been on stage or boxed or fight or whatever, technically, we need to reverse diet out. Because if you've been in such a calorie deficit for a period of time, we've gotta be really careful not to just dump all the food on top of first because everything's just gonna explode, and it's super important that we know that. Yeah. So So I'm just looking at my notes here." }, { "speaker": "@paulthenutritionist", "startTime": "1392.3501", "endTime": "1407.645", "body": "So Hold on. One sec. I've lost my section here. Yeah. So I was just checking." }, { "speaker": "@paulthenutritionist", "startTime": "1407.645", "endTime": "1427.46", "body": "I've got everything. Yeah. So the main kind of key take home points are that the problem is often people will chronically undereat, and then that's gonna slow your metabolism. People become really exhausted from that. And then as a result of that, energy is on the floor, cortisol is through the roof, we come obsessed with food, and then inevitably, we're unable to lose weight." }, { "speaker": "@paulthenutritionist", "startTime": "1427.7949", "endTime": "1454.05", "body": "But what happens is your body will adapt by slowing your metabolism down, burning few calories, and then holding on to water. And then what happens is we try and restrict because we're trying to chase our tails. And then what happens is that's gonna make it worse, and your body's gonna slow down even more. And the longer you're in a calorie deficit, as an aggressive calorie deficit, the less likely you are going to lose weight because your body doesn't feel safe. And as I said, this is what we're seeing with people on fat jobs now." }, { "speaker": "@paulthenutritionist", "startTime": "1454.05", "endTime": "1480.16", "body": "So the solution is always to eat more. A nutrient dense diet strategically, possibly reverse dieting. When reverse dieting, as I say, is where we just bring your calories up slowly and we don't wanna do anything too aggressively because your body will panic. We have to sit really carefully and mentally as well, it's very difficult to go from eating a thousand calories to 2,000 calories. So we increase our calories by about 100 to 150 calories per week until we're hitting our maintenance." }, { "speaker": "@paulthenutritionist", "startTime": "1480.3201", "endTime": "1503.19", "body": "And we always wanna prioritize protein. We don't wanna be fearing carbs, and we just wanna ensure that we're monitoring those, I guess, non scale weight things like your energy, your digestion, your mood, and how you're feeling day to day. But we have to accept as individuals temporary water weight changes, especially times of the month is gonna happen. Now the reason why and I haven't said this. The reason why I want you to be weighing yourselves every day is for two reasons." }, { "speaker": "@paulthenutritionist", "startTime": "1503.27", "endTime": "1521.155", "body": "Firstly, it's important for us to have that data, but equally as well, it's important to try and normalize what's happening to our body. As I've said to many of you, if we go out for food tonight, you we eat the same thing. I might put on a kilogram. You might lose a kilogram. But we wanna normalize that number so we can kind of work out what's happening that gives us that data." }, { "speaker": "@paulthenutritionist", "startTime": "1521.155", "endTime": "1552.3749", "body": "But the most important thing, as I say, is that we have to be patient with these things. And I can guarantee every single one of you, whether you're looking to lose weight, whether we're looking to gain weight, there's a few gainers in here. If we look at the trend line, and I can do this with anyone who's been with me for longer than six months, we could have a six month graph, and I could show you all that what happens over that six months is the graph goes like that if you're looking to lose weight, inevitably. It's impossible for it not to because I won't let it happen. But what will happen is there'll be moments where it goes like that and we're all flying and we're like, nothing's gonna stop us." }, { "speaker": "@paulthenutritionist", "startTime": "1552.455", "endTime": "1572.7599", "body": "Then life happens and it goes up a bit and then it'll come down again. As long as that trend line's like that, we're not bothered. But we have to be patient. Sometimes, as I said, if you've been in severe calorie deficit for a long time, recovery can take months, not weeks. So the outcome to that, once we've kinda bought ourselves to a kind of healthy state, if you like, is our metabolism will increase." }, { "speaker": "@paulthenutritionist", "startTime": "1572.92", "endTime": "1595.95", "body": "We'll have more energy. We'll have better sleep. Hopefully, that food obsession kind of relaxes a little bit, and that's where we get a better body function and that ability to eat more without gaining too much weight and actually living your life instead of feeling like you're restricting yourself. So the kind of take home note on this is that eating more is exactly what we wanna be doing. Remember what I say." }, { "speaker": "@paulthenutritionist", "startTime": "1595.95", "endTime": "1615.5", "body": "We want you to eat as much food as possible whilst not gaining weight. As much food as possible whilst being able to lose weight. And the answer to all of that is prioritizing recovery, whatever that means to us, prioritizing calm. We wanna be in the most calm state as much as possible. So I've got to send a couple of questions, which I'm gonna go through." }, { "speaker": "@paulthenutritionist", "startTime": "1615.5", "endTime": "1627.985", "body": "But if you've got any questions, pop them in the chat box. So let's have a look here. One sec. Won't Okay. Eat anymore." }, { "speaker": "@paulthenutritionist", "startTime": "1627.985", "endTime": "1644.9598", "body": "Just make me gain weight. So, I mean, we've kinda covered that. But if someone's been chronically undereating, their metabolism has adapted. Right? So when we increase calories, gradually and really carefully, your metabolism will adapt upwards, but it needs the patience because it's a hypochondriac." }, { "speaker": "@paulthenutritionist", "startTime": "1645.0399", "endTime": "1664.155", "body": "If you're running at the moment, if you're training at the moment, if I've had a conversation about sport with you, I often say your body is a hypochondriac. If any of you have ever done any sport, Ryan's an anomaly here because he's he's built different. But most people, when it gets hard, our mind kicks in and goes, we need to quit this. This is getting too hard. Like, I can't do this." }, { "speaker": "@paulthenutritionist", "startTime": "1664.155", "endTime": "1692.8749", "body": "If you're an athlete, then you don't have that trigger. And the most professional athlete the best athletes, sorry, the most successful athletes, they've got that kind of 20% that we all wanna have where when times get hard, when we're, I don't know, when we're blowing out of our ass, where every part of us wants to quit and it takes all of our effort to push through. The reason why athletes are athletes is because they don't have that. So they, like, get fuel from that and then they can push through. And it's that top 20% that a lot of us are missing and that's because our body is a hypochondriac." }, { "speaker": "@paulthenutritionist", "startTime": "1692.955", "endTime": "1731.51", "body": "So remember, sorry, our mind's a hypochondriac. So remember, our mind will quit when we still got 70% less in the tank because our brain wants to protect us. So if we fuck with our brain too much and what I mean by that is if we're restricting our body and we're pushing our body to the state where, you know, we're we're not giving it that kind of the baseline of what it needs, then things become really difficult. So we just have to be super, super patient, and we've just gotta move that dial slowly and just keep checking the things that we think doesn't matter, our mood, our sleep, our recovery, our digestion, our brain fog. Like, all of these things are indicators as to kind of how we're doing." }, { "speaker": "@paulthenutritionist", "startTime": "1733.11", "endTime": "1751.9349", "body": "I tried eating more before and just kept going in my way. It didn't work. So often in that case, if you go from as I say, if you've been eating 1,500 calories and then you suddenly go from 2,500 calories, we're gonna gain a lot of water. You'll see that kind of weight gain and then you panic and like, fuck. I got fat." }, { "speaker": "@paulthenutritionist", "startTime": "1751.935", "endTime": "1766.8049", "body": "And this happens if you go on holiday. Right? And as I said, if you're going out for food that's the last question, by the way. If we go out for food and then I'll look in the chat box. Then what happens is you're eating foods which have a lot more salt, and we're eating foods which, know, are a little bit more richer." }, { "speaker": "@paulthenutritionist", "startTime": "1766.8049", "endTime": "1792.16", "body": "Even we're eating foods which have many more calories than we even thought. Like, if you go to Wagamama's, you know, you're looking at the plate and, like, well, this is just noodles, veg, and protein. Mean, actually, it's, like, baked in olive oil and, you know, all of these things and the volume of the food. Even having, like, a huge, huge plate of vegetables will cause you to feel a little bit puffy just because of the volume in your gut. So we have to be super mindful of that, but this is always about the long game." }, { "speaker": "@paulthenutritionist", "startTime": "1792.16", "endTime": "1805.4249", "body": "So I say, I will not wait for anywhere for longer than twelve weeks shorter than twelve weeks because it's no good doing, like, a nice six week plan because you're not gonna fucking learn anything. So yeah. Right. Do we have any questions in the chat? Yes." }, { "speaker": "@paulthenutritionist", "startTime": "1805.665", "endTime": "1822.43", "body": "Ryan, if you're used to undereating and finding increasing intake leads you feeling guilty, spot on. That's a really good question. Or if increasing intake feels both physically and mentally uncomfortable, any tips to push through without overdoing it or quitting? What a good question. I'm gonna read that out again." }, { "speaker": "@paulthenutritionist", "startTime": "1822.43", "endTime": "1853.95", "body": "So if you're used to undereating and finding increasing intake leaves you feeling guilty, or if increasing intake feel feels both physically and mentally uncomfortable, any tips to push through without overdoing it. So what we wanna do, and this applies to many of you, is that the the this is all in a long game. We've gotta be patient. This is why it's so fucking boring because if I went so, Ryan, this isn't you. But if, Ryan, you were coming to me and you were eating, you were used to eating a thousand calories a day." }, { "speaker": "@paulthenutritionist", "startTime": "1854.355", "endTime": "1874.33", "body": "And then I was like, your maintenance because for those who don't know, Ryan doesn't fight anymore, but he fucking trains hard. Ryan, can you tell me roughly what what on your on your diary from last week, what your average output was when you were working out? Can you just pop that in the chat box? Do remember calories wise? Because it's absolutely insane." }, { "speaker": "@paulthenutritionist", "startTime": "1875.45", "endTime": "1892.915", "body": "So for those listening, Ryan's just pop put it in the chat box for us. So yeah. So Ryan trains really hard because he's he's an athlete. And although he doesn't he doesn't compete to the standard that he did before, he still trains hard because it's in him, and he's never gonna shake that. But yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1892.915", "endTime": "1912.6649", "body": "So he's he's burning when he trains 800 to a thousand calories a day. So if you're doing that, we've obviously got that net. So if you're consuming so in Ryan's case, again, really hypothetically, let's say Ryan's consciously consuming 2,000 calories a day, and he isn't. I'm just pucking numbers out of the air. So let's say he's eating that, but he's training and he's burning a thousand calories." }, { "speaker": "@paulthenutritionist", "startTime": "1912.905", "endTime": "1937.54", "body": "But it's not just that because when we train so Kieran and I, we play rugby. Now when I play rugby, I've got a heart rate monitor, and I burn anything from a thousand to 2,000 calories as Kieran does as well. And in response to that, what happens is, obviously, we burn that amount of calories. But the other thing as well is we're not eating lunch because rugby is, like, over lunchtime, if you like. And I know with some, athletes I work with, they can't eat before sports." }, { "speaker": "@paulthenutritionist", "startTime": "1937.54", "endTime": "1958.4999", "body": "You basically get a whole day where you're not eating. So you're in a deficit already. Then you add that 2,000 calories, but it's not just that because then you've gotta recover. And with rugby, with running so we've got runners here. And, Ryan, in in your case, when with the high intensity that you're training, when your heart rate is gonna be in the 200s, I have absolutely no doubt, there's gonna be kind of residual burn from that." }, { "speaker": "@paulthenutritionist", "startTime": "1958.58", "endTime": "1975.195", "body": "And what happens is for the next couple of days, your stress is gonna be through the roof and the fallout of that as well is you're gonna be burning more calories. So what happens is we have to consider that. So again, in our example, Ryan's on 2,000 calories. Again, this is just an example. And he's eating 2,000 calories, but he's also burning a thousand calories." }, { "speaker": "@paulthenutritionist", "startTime": "1975.195", "endTime": "1996.695", "body": "So he's netting out about a thousand calories. So his body is quite literally in a state of feeling like I'm starving here and I'm burnt out to fuck. And that is the situation that he's currently in. So what we have to is we have to bring it up slowly. So, Ryan, the answer to you is that, as I said, this has been a really good talk for you because what we're doing with you is we're having to be patient here." }, { "speaker": "@paulthenutritionist", "startTime": "1996.695", "endTime": "2040.79", "body": "And what we're doing is we're just moving the dial slowly. And in the next, I'd say, the next month, when you start to feel a lot better, and I know you're seeing a lot of short term benefits already, but when you start to feel a lot better and when actually the weight on the scale isn't going drastically through the roof and when we're starting to see a bit of change in the numbers and your energy is feeling better, it's about you just retuning your mind. Every single person on this call and every single person who's listening to this has gone through some kind of psychological battle of, okay, well, I used to think this and I used to do this. And what we're trying to do is we're just looking to retune this. We're aiming to just kind of make sure that you're feeling comfortable with fueling ourselves a little bit better and to feel comfortable going out for it and increasing our calories a little bit more because that's not gonna make us fat." }, { "speaker": "@paulthenutritionist", "startTime": "2040.87", "endTime": "2061.7852", "body": "So the long the short answer to quite a complex answer that I've just said is we've just gotta be patient. And as cliche as this is, trust the process. Ellen, could you and shake your head if you'd if you're not out for this. Could you share some of your old beliefs to where you are now? Because we've had many talks about this." }, { "speaker": "@paulthenutritionist", "startTime": "2062.58", "endTime": "2065.22", "body": "Do you mind coming off Mike's do that? Okay. Cool." }, { "speaker": "Ellen", "startTime": "2065.22", "endTime": "2115.565", "body": "I was just thinking about saying, I feel like I can't relate to the under eating because I still find it hard to stick to where my calories should be, but that is probably from a history of restricting and binging and now I'm too scared to restrict because I know it will lead to a binge. Well, I believe it will but it's been a very long time since that's happened. So I don't know where you want me to start or what you want me to say but essentially I guess I used to just think you had to eat less and go on a diet and then it would always lead to me overeating at the weekends and now I understand for everything you've already said before today but in this call about why that makes you it's a psychological response to then need to overeat, which is why I couldn't control my weight a very long time ago. Is that the kind of thing that you are? Spot on." }, { "speaker": "@paulthenutritionist", "startTime": "2115.565", "endTime": "2137.505", "body": "And it's the same with many, many thank you, Ellen. It's the same with many, many people as well. Like, it's such a head fuck because I've had many conversations with Ellen kind of offline about this and friends of hers, and we've all got friends who are thinking the answer is to lose weight, and we've all got but we know people who've had jabs and what have you. And the thought process is always we need less. We need less." }, { "speaker": "@paulthenutritionist", "startTime": "2137.505", "endTime": "2169.055", "body": "And if we eat less, we'll get the results and we'll get to where we wanna get to. And in fact, when I was growing up, like, I I remember being 15 years old and looking on the front of men's out off and being like, if I wanna look like that, I just need to eat less, when I was already small. And, actually, when I learned that I wanna put as much food as possible in me to bring to ensure that I'm fueling myself so I'm giving my body what it needs, then I start to get the results. Because remember, the aim is to eat as much food as possible while still losing a little bit of weight if that's our goal. Kieran, what happens if you're struggling to hit your calorie target?" }, { "speaker": "@paulthenutritionist", "startTime": "2169.055", "endTime": "2192.545", "body": "One issue I heard was we spoke about was I was trying to hit two thousand four and forty 2,444 calories a day. Yeah. I was trying to get that in due to not feeling hungry enough to keep eating. So, again, really normal, especially when you're if you're somebody who hasn't eaten too much protein and fiber, and then suddenly, obviously, I put there isn't one person here who isn't on at least 30% protein. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "2192.545", "endTime": "2207.585", "body": "I think everyone's on at least 30%. Some of you are 35%. No one's on 40%. But when you when you have that much protein, the reason why we wanna increase our protein is various different reasons. But one of the things is to stabilize our blood sugars, and, also, it will organically keep us fuller for longer." }, { "speaker": "@paulthenutritionist", "startTime": "2207.9302", "endTime": "2240.8398", "body": "The other thing is as your nutrient variety changes and you're getting in more micronutrition and, again, if you've been working me for a while, we wanna be hitting our fiber about 30 grams. Those foods really keep us quite full for a long time. So what can happen there is we sometimes find ourselves perhaps not having much of an appetite. Now, Kieran, I'm gonna pick on you here. In your case, we know that with you, when you're as consistent as you can be, then we can see that actually your satiety levels kind of they level out and you start to feel a little bit more balanced." }, { "speaker": "@paulthenutritionist", "startTime": "2241.0", "endTime": "2265.045", "body": "But then the other thing that we have to add on top of with you, Kieran, so there's been times where Kieran had these, like, few bouts of illness previously where his appetite was just fucking on the floor. So, again, in that example, we're trying to recover from that. So your body's trying to recover, and it's trying to it's been, like, restricted of food because you've been ill for a couple of weeks, so, therefore, you haven't eaten. And then we're still trying to kind of increase our calories. But with you as well, your output's super high." }, { "speaker": "@paulthenutritionist", "startTime": "2265.35", "endTime": "2293.165", "body": "You train rugby twice a week. You play a game on a Saturday, and you also go to the gym. Now if we're not replenishing our our calories enough again, what's gonna happen is our energy levels are are probably not gonna be where we want them to be. And at the same time, if we're not fueling our body enough and your appetite isn't quite gonna be there, essentially, what happens is we don't have that consistency. So in your example, the thing that you need is to ensure that we're as consistent as possible from Monday to Sunday." }, { "speaker": "@paulthenutritionist", "startTime": "2293.35", "endTime": "2309.8552", "body": "Because what happened with you, if you remember, again, I've given you the example of a match day, is a match day we just don't eat because you can't get that amount of calories in. So what happens is the Sunday comes and then you're starving and then we're at risk with like an amber warning where, you know, the foods are there. We're unstructured. There's roast dinners. There's breakfast." }, { "speaker": "@paulthenutritionist", "startTime": "2310.095", "endTime": "2346.525", "body": "And so you end up filling your gut up and then Monday comes on, you're not hungry. And what can happen, this doesn't necessarily happen to you, but what can happen is if you've eaten loads on a Sunday, the Monday comes you're not hungry, so then breakfast is smaller. And then what happens, the day goes on and then Monday night, you end up eating loads and then Tuesday comes along and breakfast is smaller. And then you can fall into that cycle of not being hungry in the day, eating loads in the evening, and then you're not hungry in the day again, which is why it's so important to try and get that balance as much as possible. And by doing that, then we find ourselves hopefully feeling that our kind of hunger hormones catch up." }, { "speaker": "@paulthenutritionist", "startTime": "2346.525", "endTime": "2368.515", "body": "But with you, Kieran, because you're because of the sport, there's just so many moments that are out of your control where match day, no food, then the day after we're starving, and even match night. And it's about just trying to work out a way that you can kinda balance that as much as possible. That's a really good question. Essent this is from Ellen. Essentially, I've gradually lost weight over the last two years because I've stopped restricting." }, { "speaker": "@paulthenutritionist", "startTime": "2368.9949", "endTime": "2393.5498", "body": "I always eat loads. The old me restricts on various diets and essentially ended up binging the weekend or after a few weeks, and the weight kept going up or down, which, again, is, like, really normal. And what happens is that people and we've spoken a lot about the binge and restrict cycle, is what happens is, as I said through this talk, is we end up just feeling like, okay. Well, I've eaten loads. So what I need to do now is I just need to restrict everything." }, { "speaker": "@paulthenutritionist", "startTime": "2394.075", "endTime": "2424.0752", "body": "But again, reverting back to Ed, who's fully in control of what's happening in his life, for him, I said to him as a channel because he's been with me for nearly a year now, I said, I don't want you to worry too much about tracking when you're on holiday. I said, if you do go out when you go on holiday and for everyone here, I want you to go on holiday and have a good time and enjoy food. He's with his kids, whatever. I said to him, if you do end up going out and having a meal, Kieran, I've said this to you, think I've said this to all of you, you do have a meal on a Sunday and perhaps you do overindulge. The rule is the next day we go straight back to normality." }, { "speaker": "@paulthenutritionist", "startTime": "2424.155", "endTime": "2441.96", "body": "And although it's hard in the morning, you have eaten loads last thing at night, the morning, you have to go back to that normality because your body likes routine. The same as sleep. Like, our body likes that consistency. As much as possible, we wanna be as consistent as possible. But, yeah, is there any more questions about anything else?" }, { "speaker": "@paulthenutritionist", "startTime": "2441.96", "endTime": "2449.4", "body": "It's been really going through some fucking wicked questions in there. So five second. Oh, Premel. Sorry, Premel. Missed you." }, { "speaker": "@paulthenutritionist", "startTime": "2449.515", "endTime": "2477.8452", "body": "How would you navigate comfort EM when you want nothing more than something that makes you feel good when you're feeding low? So I would challenge this, and this is probably a different angle. So for me, I think that when it comes to comfort eating, there's two levels. So from from a very scientific biological implication with comfort eating, something else is going on. Now often when we're feeling low, it's linked to lower energy." }, { "speaker": "@paulthenutritionist", "startTime": "2477.8452", "endTime": "2510.0051", "body": "Right? And it's linked to possibly, if you're on some kind of medication as well, that can impact our appetite levels. But often, if we were to revert back and this is why I ask what your mood's like. If we were to revert back at your food diary, we might see that there were gaps in the diary where perhaps we've although we've had moments of undreating or we haven't eaten enough protein or we've had too much carbohydrate, too much sugar, and we get those kind of energy levels. But what we wanna be super mindful of is ensuring that, again, as much as we can, we're trying to reduce the opportunity for those amber warnings." }, { "speaker": "@paulthenutritionist", "startTime": "2510.0051", "endTime": "2528.73", "body": "Right? So if we know we're feeling a bit emotive, then the worst thing we can do is go, okay. Well, I'm just not gonna eat because I'm gonna have a packet of biscuits. But as well, it's about and I've said this to many of you, it's about working out and preplanning it in. So, Premel, this is not you, by the way, but let's say that, Premel, you were like, I've got a massive craving." }, { "speaker": "@paulthenutritionist", "startTime": "2528.73", "endTime": "2546.315", "body": "Remember, every craving has a reason that we wanna unpick. But let's say craving you've got a massive craving for, I don't know, fucking Krispy Kreme doughnut. So if that was in your mind, we can have a Krispy Kreme doughnut, but we look about where we're gonna pull it. And we might say, okay. Well, I really am feeling like I wanna comfort eat a Krispy Kreme doughnut." }, { "speaker": "@paulthenutritionist", "startTime": "2546.6902", "endTime": "2561.105", "body": "So I'm gonna have it in the evening. Okay. So we'll we'll have it in the evening, but we're having it post dinner. Because if you had that Krispy Kreme donut right now in an empty stomach, the blood sugar levels will rise, then they're falling and will feel like shit. So it's okay to have the food." }, { "speaker": "@paulthenutritionist", "startTime": "2561.105", "endTime": "2577.81", "body": "You can have whatever food you want. It's just about where we place it within the day. But I feel like the real answer here to this question is if we're feeling low, is there anything that we're that we need to look at earlier on in the week from a nutrition perspective? And obviously, life fucking happens. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "2577.81", "endTime": "2595.195", "body": "It's not all about nutrition. But is there things that we could have done differently to ensure that we're balancing out our moods and our hormones and our blood sugars? And it's about trying to limit, if you like, the the amber warning. It's trying to limit the damage of what has previously happened and try and unpick it for next week. But listen." }, { "speaker": "@paulthenutritionist", "startTime": "2595.195", "endTime": "2612.6199", "body": "There's times where fucking life happens, and it is what it is. If you have a crispy green donut, it's not the end of world. But, again, the key thing here is if something does happen, you do comfy, whatever that looks like to you, the next day we get straight back on it. We don't restart and go again Monday. Kieran, on this, this is something I struggle with, but Paul is right." }, { "speaker": "@paulthenutritionist", "startTime": "2612.8599", "endTime": "2630.29", "body": "It's usually your response to stress. So I started now using the Apple Fitness breathing exercises using the torture mat as the Shaq T mat, everyone. So that's there. It's a mat with plastic nails in, which just it's horrible for ten minutes and then you calm and trying to reduce stress. And, Kieran, that's a really fucking good point." }, { "speaker": "@paulthenutritionist", "startTime": "2630.29", "endTime": "2665.8801", "body": "And by the way, I mean, as Kieran said there, like, emotional our emotions so our hormones are stored in our fat cells. Right? And, you know, if we are feeling that we're super stressed, we're gonna be at, I guess, kind of some form of danger of feeling like my appetite's not what I want it to be or I don't feel like having dinner. And what we've just gotta try and do is work out. In fact, I'm gonna use an example of someone I'm not gonna name them, but someone who's not on this call who had a really, really tricky January, really, really good, great, really consistent up until this point, and just had a really tricky time of it with work and family shit going on." }, { "speaker": "@paulthenutritionist", "startTime": "2666.1199", "endTime": "2688.81", "body": "And this individual recognized that and we saw it as well. Like, they were finding themselves just completely out of character for them, just absolutely craving, like, just sugary foods. And then he ended up in this cycle of consuming loads of sugary foods and then, obviously, didn't really want dinner in that cycle that I've already said. But with him, he knew where it came from. This why I say to you, like, everything has a reason." }, { "speaker": "@paulthenutritionist", "startTime": "2688.89", "endTime": "2699.535", "body": "He knew where it came from. So we had a chat and we're like, okay, so what can we control here? And what can't we control? The thing we can control is trying to give up when we're stressed, we wanna give ourselves as much energy as possible. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "2699.535", "endTime": "2719.07", "body": "We wanna make sure we're as fueled as possible so that we're feeling, we're we're covering all bases. So we're trying to reduce that kind of opportunity for that amber warning, as I'm saying. And it's about just trying to work out what can we manage and try and control the environment and not let the environment control us. It's never gonna be perfect because life fucking happens, man. All sorts of shit's gonna happen in the next year for us all." }, { "speaker": "@paulthenutritionist", "startTime": "2719.07", "endTime": "2741.8", "body": "But if we can just, at the very best, just try and anticipate and control those variables, then again, we're reducing the opportunity to end up in that binge and restrict cycle, That's all we can do. If we can just cover that off, then at least it's going to go from perhaps be it happening 50% of the time to 20% of the time and that's good enough. We don't want 100% perfection. We just want 80%. 70% is good enough." }, { "speaker": "@paulthenutritionist", "startTime": "2742.04", "endTime": "2762.295", "body": "Here and also, so it gives a better mind space to make a better food decision because ultimately, I used to smash down a pizza and then I'd feel worse physically and emotionally. I had a conversation again with Ed earlier on, and he was just saying to me that his whole mindset's changed with food. Like, he just feels like he used to have he wouldn't mind saying this. He used to drink a lot. He used to eat shit food, he felt like shit." }, { "speaker": "@paulthenutritionist", "startTime": "2762.295", "endTime": "2773.7002", "body": "He was moody all the time, snapping at his kids, didn't get home with his wife. It was awful. Now he's a complete different human being. And said I to him, was like, are you gonna drink on holiday? And he was like, I might have a beer, but it just doesn't interest me because I know it just makes me feel like shit." }, { "speaker": "@paulthenutritionist", "startTime": "2773.9402", "endTime": "2809.615", "body": "And it's about it's just kinda tuning into that. And over time, and you've all those of you who've been with me for a while, you've all experienced the change in kind of how your mindset changes and I'm not suggesting we cut all these foods out but you start to become more intuitive about what's happening, you start to become more intuitive about how foods make you feel. An example is if I have a couple of beers after rugby, I know my seat's gonna be fucked because my heart rate goes through the it's just annoying. It's like that short term buzz of having a beer. It just, like, it fucks my sleep up, and I feel like a potato the next day because I'm full sluggish." }, { "speaker": "@paulthenutritionist", "startTime": "2809.615", "endTime": "2818.4949", "body": "And and it's just like but, again, like, you know, I wanna have a beer. I like having a beer. So it's like, where's the balance at? Do I just fuck the day off the next day because I've had a beer? No." }, { "speaker": "@paulthenutritionist", "startTime": "2818.4949", "endTime": "2835.5999", "body": "You've gotta get straight back on it, and it's about just, again, controlling that environment as opposed to it controlling you. But, guys, this has been a wonderful call, and thank you so much for all of your inputs. If you wanna relisten to this again, I'll put it on the feed later on. How many Friday check ins we got in there? A few Friday check ins." }, { "speaker": "@paulthenutritionist", "startTime": "2835.5999", "endTime": "2849.925", "body": "They're gonna be done by about 06:00 this evening. So thank you so much. The next the next call, I've got some ideas here. If there are any things that you think, do you know what? It'd be really good to get into this." }, { "speaker": "@paulthenutritionist", "startTime": "2850.35", "endTime": "2869.645", "body": "We can do a workshop on it. Just send me loads of ideas. Some of you are really, really good at ideas. I've got a really good one that was mentioned to me this morning, which is about kind of increasing our nutrient variety while seeing our macros, which things could be really interesting. So any ideas or anything that you'd like us to go into more detail about or what you think would be good for other people to hear, feel free to ping them across to me." }, { "speaker": "@paulthenutritionist", "startTime": "2869.9648", "endTime": "2879.99", "body": "But other than that, you've all had a really good week. Look forward to checking those in on Friday. For the rest of you, I'll speak to you on Monday. But really, really well done. And, yeah, with that, I'll catch you next one." }, { "speaker": "@paulthenutritionist", "startTime": "2879.99", "endTime": "2881.59", "body": "Thank you so much. Have a great day." } ] }