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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.

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!

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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