THE 4 THINGS YOUR DOCTOR DOESN'T TELL YOU TO DO.

HOW TO SURVIVE SUMMER (BBQ'S, WEDDINGS, BIRTHDAYS, HOLIDAYS ETC)

🔗 Free Meal Maker: mymealmaker.carrd.co Surviving Summer: BBQs, Weddings, Parties and Holidays Without Losing the Plot It's summer. The diary is full. BBQs, weddings, birthday meals, holidays, baby showers, parties that go on longer than they should. And somewhere in the middle of all of it, there's a version of you quietly panicking about every single one. This episode is the end of that. Paul breaks down exactly how to navigate every major summer scenario without the anxiety, without the guilt, and without spending September feeling like you've undone six months of work. Because the research is clear — one event cannot undo meaningful progress. What actually derails people isn't the BBQ. It's the response to the BBQ. And that's entirely fixable. In this episode you'll get a clear, practical framework for every situation summer throws at you. BBQs — and why they're actually one of the easiest nutritional environments you'll encounter. Weddings — the longest and most complex food day of the year, broken down simply. Buffets — and the one strategy that changes everything about how you approach them. Holidays — how to keep enough structure to come back feeling good without ruining the holiday. And alcohol — the honest conversation nobody else is having. This isn't about restriction. It's about going into summer with a plan instead of just hoping for the best.

YOU'VE BEEN LIED TO ABOUT SUGAR.

Download the free Meal Maker at https://mymealmaker.carrd.co/  meals built around real food, so you don't have to think about any of this twice. The Food Label That's Been Lying to You About Sugar for 20 Years You've looked at the sugar content on a food label.  You've seen the traffic light.  You've thought - amber, that's probably fine. It's not fine. And it's not your fault for thinking it was. The percentage you see on the front of your food packaging is based on a daily sugar reference value of 90 grams. The independent scientific body that reviews all the evidence - SACN - recommends 25 grams of free sugar per day. That's not a rounding difference. That's nearly four times higher than what the science actually says. In this episode Paul breaks down exactly why that gap exists, who benefits from it, and what it means for what you're actually eating every single day without realising. You'll learn the difference between free sugars and naturally occurring sugars - and why that distinction changes everything about how you should read a label. You'll find out where free sugar is actually hiding... and it's probably not where you think.  You'll understand what the research really says about what sugar is doing to your health, your mood, your weight, and your long-term risk of serious disease. This isn't an episode about cutting out sugar. It's an episode about understanding what you're actually eating... and why the information you've been given to make that decision has never been straight with you. 🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast. New episodes every week. Find Paul at thenutritionistuk.com

WHY YOU BINGE (AND HOW TO STOP)

🚨 DOWNLOAD YOUR FREE MEAL MAKER 👉 mymealmaker.carrd.co [https://mymealmaker.carrd.co/] 🚨  (Bit of an audio issue on this episode, but you'll get used too it) You were "good" all week. Then Saturday happened and you ate everything in sight. Now you're lying on the sofa feeling like absolute shit, promising yourself you'll start again Monday. This isn't a willpower problem. It's biology. In this episode of No Forking Nonsense, registered nutritionist Paul Evans (MSc, RNutr) breaks down exactly why binge eating happens, why it's not your fault, and how to stop the restrict-binge-guilt cycle that's been ruining your weekends for years. We cover: * The Minnesota Starvation Experiment (1944) and what it reveals about restriction and overeating * Why eating 1,200 calories during the week guarantees you'll binge on Saturday * The blood sugar rollercoaster that makes one biscuit turn into ten * The "fuck it" button and all-or-nothing thinking * Why you can't stop eating at night (and what to do instead) * The exact calorie targets that prevent binges without restricting progress * How to give yourself permission without losing control This isn't generic advice about "listening to your body." This is evidence-based, practical information that will change how you think about food forever. If you've ever felt out of control around food, blamed yourself for binging, or promised to "be better" next week - this episode is for you. For five days of completely free coaching head to tinyurl.com/kickstarter26

THE 4 THINGS YOUR DOCTOR DOESN'T TELL YOU TO DO.

thenutritionistuk.com/weekend You're doing everything right. Eating less. Moving more. Trying harder. And you're still tired, still struggling, still wondering why nothing is shifting the way it should. What if the problem isn't effort?  What if it's the four things nobody ever actually talks about? Not a new diet.  Not a supplement stack.  Not another programme.  Four things so simple they sound almost too obvious - and yet the research behind them is some of the most compelling in the whole of nutrition science. In this episode Paul breaks down exactly what they are, why they work, and why most people are getting at least two of them badly wrong without even knowing it. This everything - energy, mood, body composition, how you feel when you wake up in the morning. If you've been doing all the right things and still not feeling it - this is the episode you've been waiting for. 🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast. New episodes every week. Find Paul at thenutritionistuk.com

WHY YOU ARE ALWAYS THINKING ABOUT FOOD.

Why You're Always Hungry (And It's Not What You Think) You've eaten. You're not starving. But you're still thinking about food - what's in the fridge, what you're having later, whether that thing in the cupboard is still there. This isn't a willpower problem. It's a biology problem. In this episode, Paul breaks down exactly why constant hunger and food preoccupation happen - the hormones working against you, what poor sleep actually does to your appetite the very next day, why ultra-processed food is specifically engineered to keep you eating, and how stress drives you straight to the biscuit tin every single time. This is the episode that makes it all make sense. You'll learn: * Why you can be physically full and still crave food (and the neuroscience behind it) * What ghrelin and leptin actually do - and why dieting makes hunger worse over time * The single biggest nutritional lever for managing hunger (most people are miles off on this) * Why one bad night's sleep can add 500 calories to your day without you noticing * Five practical things you can do about all of it - starting today No guilt. No nonsense. Just the research, explained clearly. 🔗 Get the free Weekend Survival Guide at thenutritionistuk.com/weekend - how to eat out, navigate social occasions, and still make progress. Free. No strings. No Forking Nonsense is the UK's second most listened-to nutrition podcast. New episodes every week.