FREE MEAL MAKER >>> https://mymealmaker.carrd.co/

In this episode, Marcus asks:

"Paul, over the last year I've cut out gluten, then dairy, then I went low-carb, and recently I dropped anything with seed oils after seeing it online. My list of 'safe' foods is tiny now and I'm honestly more anxious about eating than I've ever been. I don't even feel better. How do I know what's actually a problem and what isn't?"

What a question and my god I've got the answer... and it applies to you too.

Got a question? Message: podcast@thenutritionistuk.com

You train for months.
You nail the big day.
You finish on top of the world... and three days later you're flat on your back with a stinking cold, wondering what you did wrong.

The answer?
Probably nothing.
This is one of the most predictable things in sports science, and it doesn't just happen to athletes. The wedding, the charity walk, the brutal week at work... any big push can do it.

This week's question came from a listener whose daughter placed second in her first Olympic-distance triathlon, then got knocked sideways within 36 hours. We use it to unpack the "open window," the one nutrition mistake that quietly wrecks your immunity, and the simple things that actually help you bounce back.

FREEE: https://mymealmaker.carrd.co/

This weeks question is from Dan: Dan's 38, works shifts as a paramedic, and trains three or four times a week, mostly weights with the odd run. He's been trying to lose a bit of fat while holding onto muscle, and like most people he's been swept up in the protein conversation that's everywhere at the moment.

To send your question: podcast@thenutritionistuk.com

DOWNLOAD A FREE MEAL MAKER TOOL: https://noforking.thenutritionistuk.com/mealmaker-448193

Send your questions in to podcast@thenutritionistuk.com

And you'll be ON THE EPISODE!

🔗 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.

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

🚨 DOWNLOAD YOUR FREE MEAL MAKER 👉 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