f you spend December swinging between being “good” and then eating everything in sight, this episode is for you. The binge and restrict cycle is one of the most common patterns I see, and Christmas makes it ten times worse. Not because the food is the problem, but because the lack of structure, skipped meals, guilt and pressure push people straight into all or nothing mode.

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.

Christmas isn’t the problem. The way most people think Christmas works is the problem. In this episode, Paul breaks down the real reasons people spiral every December… and how to actually enjoy the season without turning it into a two-week binge-fest you spend all of January undoing.

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.

n this episode, I break down the one concept I teach more than anything else — the calorie bank account.

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.