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Good All Week, Blown by Sunday Night: The Weekend Trap

Monday to Friday, you're brilliant. Calories hit, steps done, meals prepped, fully in control.

Then Friday night lands.
A few drinks, a takeaway, a big Sunday lunch... and by Monday the scale's up and it feels like you've torched the whole week.

Sound familiar?

You're not weak, and you're not failing five days a week.

In this episode Paul pulls apart the most common pattern he sees in coaching... why the weekend specifically undoes everything, the maths that quietly cancels out your best days, and whether you're actually ruining your progress or just panicking at a Monday water-weight number.

Then the fix. And no, it's not spending every weekend eating chicken and rice while everyone else is at the pub. It's how to have a proper, enjoyable weekend that isn't a wrecking ball, so your five good days finally start to count.

If you're amazing all week and baffled every Monday, this is the one.

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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.