>> thenutritionistuk.com/weekend

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.

Here is the link. Take Action: https://www.thenutritionistuk.com/bookacall

Cravings aren’t a lack of willpower. They’re signals.

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.

In this episode, I talk you through what to do RIGHT NOW to improve your energy levels and (if fat loss is the goal) to reduce your body fat... these are simple things that will help to make 2026 the best year of your life.

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

Every January, people promise themselves that this time will be different.
And every February, most of them feel flat, frustrated, and back where they started.

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.

In this SPECIAL ONE OFF BONUS EPISODE I give you a Day in the life of what I get up to on a daily basis as a full time online nutritionist... it's a little longer and just lets you spend the day with me so you know how my days are filled up. I'm hoping that putting TWO episodes out this week that we CHALLENGE THE TOP SPOT (unlikely!).

Back to normal next week so don't worry!

Everyone thinks getting ill in winter is “just normal”… but most people have no idea they’re weakening their immune system with their daily food choices.

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.

This week’s episode is your complete survival guide to drinking, eating and actually enjoying Christmas without waking up on January 1st wondering what on earth happened.

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