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      "speaker": "@paulthenutritionist",
      "startTime": "0.56",
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      "body": "Hello and welcome to the second episode of the week, this is a rewind episode. So every week I am going to repost an old episode, going to clean up the audio, mostly because there's 40 odd episodes right now and many new listeners every single week and it's very unlikely that you listen to all of them. So I'm digging them up, reposting, re cleaning the audio and this week is I think one of the first episodes I did, where it talks you through probably the simplest thing that you could do right now to improve your energy, probably lose weight, make yourself feel better, improve your mood, stop brain fog and this episode lasts nine minutes, so listen to it, enjoy it and we will be back Wednesday next week. If you re not doing this, this will completely change your life in the next week without a shadow of a doubt. It is probably the easiest hack, the easiest, most transformative thing that I can teach you as a nutritionist, and it's free, and you can share it with all of your friends and your family, and it will have a significant positive impact in most areas of your life if you are not doing this."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "73.685",
      "endTime": "142.865",
      "body": "So before I get into this, I'm going to tell you about what the most common problems are if you're not doing this that I find with clients and people who I speak to. If you're someone who really struggles with your energy, if you're not doing this thing, that will change. If you're someone who finds yourself constipated or perhaps you strain when you go to the toilet, perhaps you have days where you feel really bloated, perhaps you feel irritable, perhaps you have really dry skin, perhaps you have skin conditions, so I grew up with psoriasis really badly, so I'm very well versed in that. Perhaps when you do exercise it just feels like you're dying and perhaps you have moments where sometimes you go for a run or go for a walk or go to the gym and you feel amazing and then other days you just feel dead. Perhaps you feel that you just cannot shift the weight even though you are on a calorie deficit but you're not on too much of a calorie deficit, that if you listen to episode one, it's too aggressive."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "143.9",
      "endTime": "177.12001",
      "body": "Perhaps you feel like you re doing everything right and you don really know what s going on. The answer to all of those problems is to drink more water. That s it. It is literally that simple. I often find when I speak to clients, regardless of what issues they have, I have clients who say to me I think I'm intolerant to X, Y, Z, I think I'm allergic, I have a reaction to too much carbohydrate or I don't get on with gluten or wheat or I feel really constipated."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "178.16",
      "endTime": "258.33",
      "body": "Sometimes I'll eat some vegetables and the next day I find myself going to the toilet a lot, sometimes I have diarrhoea, other times I have constipation, my GP says I've got IBS, I've got really bad skin conditions, sometimes I eat stuff and I flare up, my energy is all over the place and my question is always how much water are you drinking a day? And I would say 80% of the time, clients will say to me, well, you know, I have a couple of cup of coffee and then I probably have about 500 maybe a litre a day, that's not enough. What you have to remember is that we are 70% water and the best way to frame this to you in the most kind of blatant way possible is if you go for a run now first thing in the morning and you haven t hydrated, you will find everything just feels harder and everything is very sticky. And the reason for that is that when we haven t got enough water to accommodate an activity, and obviously this is the most extreme example, so if you went for a five mile run and you haven't got enough water, you haven't consumed enough water to support that, then what happens is your blood is a lot thicker in your body and what that means is that your heart has to work harder, so that ends up making things really, really tricky."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "258.65",
      "endTime": "307.885",
      "body": "Now the opposite of that is that you are super hydrated and perhaps you've got some electrolytes in as well and when you do that you'll suddenly find that everything feels a lot easier, you're getting out of breath a lot less. Although that sounds really obvious, that is why hydration is so important around sport and certainly when it comes to electrolytes and I don't want to too science y around this, I want to keep this as accessible and basic as possible. But the very basic answer to this is you need to be drinking more water. Water will help in terms of your digestion, the reason for that is if you, for an example, have a good portion of veg, you should be aiming for about 30 of fibre a day. Fibre is water soluble, so what that means is water is required to pull fibre out of vegetables and fruit."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "308.65",
      "endTime": "346.56",
      "body": "So if you haven't got enough water in your gut, what happens is you'll end up with cramping, you'll probably end up bloated and thus you'll end up with constipation. So what we need to do is we need to ensure we've constantly got fluid in our gut to help that digestion and to pull all the vitamins and minerals all those water soluble vitamins and minerals out of the foods that you are consuming. In addition to that, because you are, as I say, 70% water, your skin needs water and this is why you get a lot of moisturisers which say rehydrate your skin. You don't need to rehydrate your skin with cream, you need to rehydrate your skin with water. So how much water should you be consuming?"
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "347.12",
      "endTime": "397.87997",
      "body": "The research is complex really and the guide from I remember I spent far too long in this a couple of years ago, literally I think I spent half a day looking at research papers. I think I've said before, I always have receipts for everything I say and I'm very researched, I love my science and I love research and if there's no science around it then I'm not into it. Now I remember reading many, many, many papers, many bits of research and I concluded from everything that I read that you want to ideally be consuming about one litre per 30 kilograms of body weight. So if you are a ninety gs human being, you need to be aiming for about thirty-thirty? Three litres per day."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "397.87997",
      "endTime": "459.05",
      "body": "Now it can be fluids, there's obviously a lot of misinformation I would argue that caffeinated drinks dehydrate you. They don't dehydrate you, you still pull the fluid out of it, they just cause you to go to the toilet a little bit more, but it still counts. Now what I'm not saying is have three litres of coffee and tea because obviously the fallout of that, certainly when they're caffeinated, is that that's going to impact your sleep and as I say, they can act as a diuretic. However, they still contribute. So for me personally, I have one coffee a day, I have an herbal tea a day, I have and this again is a separate episode but I am very happy to have sugar free soft drinks which count but I also, and I weigh seventy eight kilograms but I do a lot of sports so I have at least three litres of water a day and I know that that s what I need to feel good, feel the better version of myself, to ensure that I m getting the most out of my sleep, my digestion, so that s all working and that everything is firing."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "459.05",
      "endTime": "512.2",
      "body": "I can categorically tell you that if I am one litre short of that, my brain gets really foggy, I get really irritable, I can t concentrate, going to the gym feels sluggish, I end up really fatigued, my skin can dry up really easily and it s just not worth it and it is so simple to do. Then we can get into the more complex conversation about tap water versus mineral water, spring water, etc. Now the easiest way to explain things to you is that tap water is very low in minerals. Now in the ideal scenario, we would have mineral water every time we drink but that is just not financially viable. So what I suggest you do is you get some pink Himalayan sea salt or some rock salt, really cheap from LD Lidl or wherever, and then what I suggest you do is you put one tiny rock, you will not even taste it, just plop that rock into your water and what that does is it just mineralises your water in the most basic, cheap way possible."
    },
    {
      "speaker": "@paulthenutritionist",
      "startTime": "512.36",
      "endTime": "570.12",
      "body": "Now I can guarantee you, let's say that you are somebody who isn't drinking hardly any water, I can guarantee you without a shadow of a doubt that if you drink or aim to drink two litres of water in the next week, you will find your energy improves, your bloating subsides, you will find that you have better sleep, you will find that your digestion is a lot better, you will find that any reactions you are having to foods will probably reduce, but most significantly, you will probably lose a couple of pounds as well along the way. The reason for that is that you are giving your body what it needs, your concentration will get better, you will feel better, your mood will improve and as I say, it just essentially is the easiest, the quickest and easiest thing that you can do to improve your health. So I want you to give that a go and let me know how you feel in a week's time and if you've got any questions or queries, please do message them to me and I shall speak to you next time. Thank you so much for listening, see you soon."
    }
  ]
}