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.

In this episode, Paul covers the real biology behind libido - why it's one of the most sensitive health markers you have, what testosterone actually needs to function properly, why chronic under-eating destroys your hormonal health, and how one week of poor sleep can age you 10 to 15 years hormonally.

No fluff. No awkwardness. 
Just the stuff you actually needed to know.

So why isn't anything changing?

This episode is the conversation most personal trainers and 'fitness influencers' will never have with you - because it's bad for business.

Paul breaks down the actual science of why exercise alone is never going to get you the results you're after, why the calories burned on that treadmill screen are almost certainly a lie, and why your brain is quietly sabotaging you every time you leave the gym feeling virtuous.

This one covers the constrained energy model of metabolism, the licensing effect that makes you eat more after training without realising it, and why NEAT- the movement you do outside the gym - probably matters more than your actual workout.

And then the practical bit. What to actually do instead. Simple, repeatable, no nonsense.

If you've ever trained hard for weeks and wondered why nothing changed - this episode is for you. 
And if you know someone who's living in the gym and eating their results back, send it to them. 
They need to hear it.

Find Paul at @paulthenutritionist and grab FREE COACHING at tinyurl.com/kickstarter26

If you've ever been told you have IBS and left the GP feeling like you know roughly as much as when you walked in, this episode is for you.

IBS affects up to one in five people in the UK. It's one of the most common diagnoses going. And it's also one of the vaguest. No blood test. No scan. No definitive answer. Just a label that essentially says your gut is unhappy and we're not entirely sure why.

In this episode Paul breaks down what IBS actually is, why the term is so frustratingly broad, why it genuinely seems like everyone has it these days, and what the research actually says about managing it properly.

He covers the gut-brain connection and why stress and anxiety aren't just things that happen alongside IBS but are often part of what's driving it. He gets into the low FODMAP diet, what the evidence says, and why it's a tool not a life sentence. And he explains why two people can have the same diagnosis and need completely different approaches.

No waffle. No supplement plugs. Just a registered nutritionist telling you what's actually going on and what you can do about it.

And at the end of the episode Paul has opened up a limited number of free 30 minute calls next week — something he doesn't normally do. If your gut has been a problem for years and you're not sure where to start, grab a slot before they go.

👉 https://calendly.com/paulthenutritionist/new-meeting

Topics covered: what IBS actually is, the Rome IV diagnostic criteria explained simply, why IBS is an umbrella term not a single condition, the gut-brain axis, low FODMAP evidence, fibre, probiotics, stress and sleep, and how to start identifying your personal triggers.

Ultra-processed foods are everywhere in the headlines right now. But are they actually killing you, or is this another case of nutrition science being turned into clickbait?

In this episode Paul cuts through the noise on one of the most talked-about topics in nutrition right now. From the origins of the NOVA classification system to the actual research behind the UPF headlines, this is the honest, balanced take you won't get from a documentary or a social media scare post.

Paul breaks down what "ultra-processed" actually means under the NOVA system, and why the definition is a lot broader and blunter than most people realise. Spoiler: your baked beans, your Weetabix, and half the "healthy" food in your cupboard probably qualifies.

He also digs into the science, including the major BMJ umbrella review, the NIH clinical trial that made headlines, and the crucial difference between association and causation that nobody seems to want to talk about.

And then there's the argument that might ruffle a few feathers. If you're drinking regularly, not hitting your protein, barely eating any veg and not sleeping properly, worrying about emulsifiers is a fart in a thunderstorm. Paul makes the case that for most people, the UPF conversation is a distraction from the basics that would actually change their body and their health.

Honest, evidence-based, and zero waffle. As always.

Everyone's on Ozempic. 
Your mate, your colleague, half of Instagram. 
And if you're doing the actual work - tracking food, training, being patient - you're probably wondering if you're stupid for not taking the shortcut. 
Let me be clear: Ozempic is NOT the answer. It's an expensive, side-effect-ridden temporary fix that doesn't teach you anything, makes you lose muscle, and stops working the second you stop paying £300/month for it. In this episode, I break down exactly why Ozempic fails long-term, who the 5% of people are who should actually use it, and what you should do instead if you're serious about losing weight and keeping it off. No shortcuts. 

And if you're ready to do it properly, I've got 5 days of completely free coaching waiting for you: tinyurl.com/kickstarter26

Studies referenced:

• STEP 1 trial (2021, NEJM)
• STEP 1 follow-up (2022)
• SURMOUNT-1 trial (2022, NEJM)
• SELECT trial (2023, NEJM)
• Body composition changes with semaglutide (2023, Obesity)

For five days of free coaching: tinyurl.com/kickstarter26

Trying to feed your family healthy food without spending hours in the kitchen or a fortune at Tesco? You're not alone.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I'm giving you practical, realistic advice on how to feed your family properly without it being another full-time job.

In this episode:

• Why family nutrition is so hard (and why it's not your fault)
• The one meal rule: how to stop cooking multiple dinners every night
• Batch cooking that actually works for busy parents (3 meals, not 14)
• How to get kids to eat vegetables (the actual science, not Instagram tricks)
• Budget-friendly family meals that don't cost a fortune
• Why you should stop hiding veg and what to do instead
• Simple meal ideas your family will actually eat for under £1.50 per portion
• What to do when your partner eats differently to you
• Quick wins you can implement this week

I reference multiple studies including research from Penn State University on vegetable acceptance, University College London on food exposure frequency (kids need to see a food 10-15 times before trying it), and evidence on why cooking one family meal reduces picky eating.

This isn't perfect-parent Instagram nonsense. This is real advice for real families who are time-poor, budget-conscious, and just trying to get dinner on the table without everyone losing it.

If you're a parent who feels guilty about fish fingers on a Wednesday, this episode is for you.

For five days of completely free coaching head to tinyurl.com/kickstarter26

Think carbs are making you fat? Think you're intolerant to bread and pasta? Think cutting carbs is the answer?

You're probably wrong on all three.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I'm breaking down the biggest carb myths in the diet industry.

In this episode:

• Why that initial weight loss on low-carb diets isn't fat (it's water and glycogen)
• What actually happens to your body when you cut carbs long term (spoiler: it's not good)
• The real reason carbs don't make you fat (portion sizes and food combinations do)
• Why you feel bloated after pasta (and why it's not a wheat intolerance)
• The water retention problem nobody talks about (and how to fix it)
• Why 93% of people who think they're gluten intolerant aren't
• The portion size problem: why restaurant pasta servings are 3x what you should eat
• How to actually eat carbs properly without bloating or gaining weight

I reference the DIETFITS trial showing low-carb and low-fat diets produce identical weight loss, and a 2018 study proving most "gluten sensitivity" is actually portion size and placebo effect.

This isn't anti-keto propaganda. This is evidence-based information about how your body actually works with carbohydrates - and why cutting them out completely is unnecessary for 99% of people.

If you've been scared of bread, pasta, or rice - this episode will change how you think about carbs forever.

For five days of completely free coaching head to tinyurl.com/kickstarter26

Exhausted all the time? 
Struggling to get out of bed even after 8 hours sleep? 
The 3pm crash hitting you like a truck every single day?

You're not lazy. You're not broken. Something specific is going wrong - and in this episode, I'm breaking down exactly what it is.

I'm Paul Evans, registered nutritionist (MSc, RNutr), and in this episode of No Forking Nonsense I cover:

• Why chronic exhaustion is a biology problem, not a willpower problem
• The #1 reason most people feel tired (hint: you're probably not eating enough)
• How blood sugar rollercoasters are destroying your energy levels
• Why bad sleep creates a vicious cycle you can't escape
• The overtraining trap that makes exhaustion worse, not better
• Key nutrient deficiencies that silently drain your energy (and how to fix them)

This isn't generic wellness advice. 
This is evidence-based, practical information you can actually use to get your energy back without drinking five coffees a day or taking supplements you don't need.

If you've been blaming yourself for feeling tired all the time, this episode will change how you see exhaustion forever.

For five days of completely free coaching head to tinyurl.com/kickstarter26

Today, indulge me - as I give you the lowdown of who I am... I feel like it's all info, info, info - so here's a back story... I hope it helps you.

Everyone is taking something.

Testosterone boosters. 
Fat burners. 
 Pre-workouts that read like a chemistry exam.

But what actually works?

In this episode of No Forking Nonsense, I break down supplements through the lens of real human research, not marketing copy. We cover:

• The supplements with strong evidence and correct dosages
• The ones with limited or context-specific benefit
• The ones that are almost entirely hype
• The gap between what studies actually show and what the industry sells

We talk creatine, caffeine, vitamin D, omega-3s, protein powders, beta-alanine, BCAAs, testosterone boosters, fat burners and nootropic blends - including the dosages used in research and why most products on the shelf don’t match them.

This is not anti-supplement.

It’s anti-nonsense.

If you’re spending money on capsules and want to know whether they’re actually doing anything - this episode is for you.

Evidence over hype. Always.

Everyone wants better focus, sharper memory and more mental energy.

Most people think they need a supplement stack, mushroom coffee or some Silicon Valley biohack.

They don’t.

In this episode of No Forking Nonsense, I break down what the research actually says about nutrition for brain power. We cover glucose stability, protein and neurotransmitters, omega 3 fats, iron, B vitamins, hydration and the Mediterranean dietary pattern.

No hype. No influencer nonsense. Just the foods and eating structure that genuinely support cognitive performance.

If you feel foggy, flat or reliant on caffeine to function, this one’s for you.

They’re engineered to make you overbuy, under-eat protein, snack mindlessly and walk out thinking you’ve “been good”… right up until 4pm hits and you’re hunting for sugar.

In this episode, I break down UK supermarket hacks most people never think of – not the obvious “buy frozen veg” stuff, but the smart, slightly sneaky ways to make supermarkets work for you.

We cover:

• Where the best protein foods actually live (hint: it’s not the protein aisle)
• How frozen foods reduce decision fatigue and stop last-minute takeaways
• The simple way to eat chocolate and snacks without triggering a binge
• How to use meal deals properly instead of them using you
• Small swaps that improve energy, appetite control and consistency without dieting

This is about designing your food environment so you don’t need willpower to get results.

If weekends are where things usually unravel, I’ve also put together a free Weekend Survival Guide to help you stay on track without missing out.

👉 Download it here:

https://thenutritionistuk.com/weekend

If this episode helped, share it with someone who “eats well” but still feels stuck.

Most people don’t fail their fat loss goals during the week.

They fail them quietly, unintentionally, and consistently… at the weekend.

In this episode of No Forking Nonsense, I break down why weekends undo progress for so many people, even when Monday to Friday feels “on point”. We talk about the real maths of fat loss, how one or two social meals can wipe out a weekly deficit, and why this isn’t a willpower problem, it’s a strategy gap.

I walk you through:

• Why fat loss is a weekly equation, not a daily one
• The most common weekend traps that stall progress
• How alcohol, late meals and poor structure compound without you noticing
• Simple rules that let you enjoy your weekends without starting again every Monday
• What to do after you overeat so one meal doesn’t turn into a lost week

This isn’t about restriction, tracking everything, or avoiding social plans. It’s about containment, planning, and making weekends work with your goals, not against them.

If weekends feel like your weak spot, this episode will give you clarity and relief.

And if you want the exact framework I use with clients, you can download my free Weekend Survival Guide via the link above.

In this episode, I break down what cravings actually mean, why they show up, and what your body is trying to tell you when you suddenly want sugar, carbs, snacks or comfort food. We cover the real drivers behind cravings, including blood sugar, meal timing, protein intake, sleep, stress and recovery, and why trying to “be stricter” usually makes things worse, not better.

This is a practical, no-nonsense look at cravings, how to respond to them without spiralling, and how to reduce them long-term without restriction, guilt or white-knuckling your way through the week.

If you’d like my FREE Hunger and Cravings Toolkit, email me at paul@thenutritionistuk.com and I’ll send it straight over.

REMEMBER: head to thenutritionistuk.com and sign up to the newsletter to be sent a FREE meal maker tool THIS SUNDAY!

In this episode, I break down why traditional goal-setting fails, especially for people who already try hard, care deeply, and feel fed up with starting again.

We talk about:

• Why motivation is the weakest tool you can rely on
• The difference between goals, intentions, and systems (and why only one actually works)
• What the research says about behaviour change, identity, and consistency
• How to set goals that support your energy, health, and life rather than dominate it
• Why January doesn’t need pressure, restriction, or reinvention to work

This isn’t about becoming a “new you”.
It’s about building a system that works with your life, not against it.

If you’re tired of fighting food, fighting yourself, or feeling like nothing sticks, this episode will help you start the year calmly, clearly, and with a plan that actually lasts.

Back to normal next week so don't worry!

In this episode, Registered Nutritionist Paul Evans breaks down the nutrition secrets that actually keep you healthy through winter — the stuff no one ever explains properly.

You’ll discover:

• Why low calories and low protein leave your immune system defenceless
• The exact foods that strengthen immunity (and the ones people think help, but don’t)
• How to use vitamin C properly — not just grabbing an orange juice
• Why zinc is the forgotten antiviral mineral
• The simple omega-3 trick that reduces winter inflammation
• What probiotics actually do — and how one daily habit can improve resilience
• The go-to foods to eat at the first sign of a sore throat or runny nose

Clear, simple, science-backed advice you can use today — without the fluff, fads, or supplement nonsense.

If you want fewer sick days, faster recovery, and more energy this winter… this episode is your blueprint.

We’re talking alcohol, calories, hangovers, supplements, smarter nutrition choices and the real reasons people feel awful after a big night out. No scare tactics, no nonsense and definitely no “just don’t drink” advice.

You’ll learn:

• how to manage alcohol without derailing your progress
• the truth about calories in festive drinks
• how to prevent hangovers using actual science
• supplements that make a difference
• what to eat before and after drinking
• how to navigate parties, buffets and late nights
• how to enjoy Christmas without the guilt spiral

This episode is simple, practical and designed to help you go into every event feeling in control, not chaotic. If you want to enjoy December without the weight gain or the regret, this one’s for you.

🎧 No Forking Nonsense

Episode: How To NOT be hungover

In this episode I break down exactly what the binge and restrict cycle is, why it has nothing to do with willpower, how it messes with your hunger hormones and decision making, and why so many people end up feeling out of control around food in December.

You’ll learn how the cycle starts, what keeps it going, and how Christmas routines, fatigue, stress and emotional triggers turn it into a perfect storm. And more importantly, I’ll walk you through the practical steps to break it. No banning foods, no saving calories, no detox nonsense. Just proper meals, realistic boundaries, and a structure that stops the binge drives in the first place.

If you want to enjoy Christmas without the guilt, the food panic and the January regret, this is the episode to listen to. Stop fighting your biology and start working with it. And if you’re a parent, this applies to your kids too.

Listen now on No Forking Nonsense.

We dig into the mindset traps, the “I’ll start again in Jan” lie, why Christmas does not need to revolve around food, and how alcohol quietly wrecks your energy, appetite, sleep and self-control. You’ll get simple, realistic strategies to anchor your habits, stay in control, and enjoy the big days without abandoning yourself on the small ones.

If you want a Christmas where you feel good, stay present, and still make progress, this one’s for you.

DM me CHRISTMAS on Instagram (@paulthenutritionist) if you want the free Christmas Survival Checklist.

If you’ve ever said “I eat healthy but don’t lose weight” or felt confused about why nothing changes no matter how good your diet is… this episode will make everything click.

I’ll explain how calories work using the simplest possible analogy — a weekly money budget.
You’ll learn how overspending (overeating), underspending (calorie deficit), banking calories, and balancing things out after a big weekend is exactly how fat loss and weight gain works in real life.

No fads. No detoxes. No metabolic mysteries. Just energy in, energy out — explained in a way that finally makes sense.

You’ll learn:

• Why weight loss is like managing a bank account
• How to “borrow” and “repay” calories after weekends or events
• Why you don’t need to start again every Monday
• How to use this system to make progress without guilt or restriction

If you understand this, dieting stops being confusing — and starts being controllable.

You’ll learn:

• The truth about “fat-burning zones” and fasting windows
• Why calorie balance still rules, regardless of when you eat
• How fasting can help some people — and wreck progress for others
• The hidden downsides of extreme fasting for energy, mood, and training performance

You'll know the answer to all of those questions by the end of today!

If you've enjoyed this, or have any questions please email me paul@thenutritionistuk.com