No Forking Nonsense - The Nutritionist UK

Paul Evans

Hosted by Paul Evans, Registered Nutritionist (@paulthenutritionist)

Tired of the endless food fads, influencer nonsense, and TikTok nutrition “hacks”? This podcast cuts through it all.

No Forking Nonsense delivers straight-talking, science-backed nutrition advice that actually makes sense — in under 20 minutes. No fluff. No fads. Just real answers from a qualified expert who knows what works in the real world.

Each episode tackles one myth, one headline, or one common mistake — and gives you clear, practical takeaways you can apply straight away.

Whether you're trying to eat better, feel more human, or just stop falling for the same old food BS — this is the show for you.

Follow now and stop forking about.

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21 episodes
Updated Yesterday

Episodes21

Newest first

Yesterday · 13 min
He Spends £1,800 on Supplements. I Tore it apart.
https://ultimatehackslist.carrd.co/ Greens powder. Fat burners. BCAAs. A testosterone booster off Instagram. ashwagandha, and a pre-workout that makes your face tingle. Sound like your cupboard? You're not alone... and you might be flushing a small fortune down the drain. This week's question comes from Will, who's spending £150 a month, that's £1,800 a year, on supplements and has no idea if a single one actually works. So Paul goes through every last tub, no marketing, no hype, just the evidence. You'll find out the short list genuinely worth your money (it's cheaper and more boring than you think), the ones you can bin tomorrow and lose nothing but the expense, and the uncomfortable truth about where that £150 would do you ten times more good. The supplement industry is worth billions, and it's built on your hope and your fear of missing out. This episode hands you the facts, saves you a packet, and might just empty half your cupboard.
Friday · 10 min
WHY YOU NEED TO EAT MORE TO LOSE WEIGHT.
DOWNLOAD THIS ULTIMATE SUPERMARKET HACKS LIST >> ultimatehackslist.carrd.co In this weeks episode, I explain SIMPLY why less IS NOT MORE my friends! It's a cleaned up rewind... enjoy it.
July 29 · 13 min
HOW TO BUILD MUSCLE AND LOSE FAT [NUTRITIONIST EXPLAINS].
DOWNLOAD: ultimatehackslist.carrd.co Can You Actually Build Muscle AND Lose Fat at the Same Time? You want to lose the belly. You also want to look like you actually lift. A nd everyone keeps telling you to pick one... bulk and get fat, or cut and get skinny. So you flip-flop. Eat loads for a few months, then starve yourself. And somehow end up looking exactly the same. This week's question came from Danny, 34, who's been stuck in that exact loop for years. So Paul settles it once and for all: is building muscle and losing fat at the same time actually possible, or a myth the internet won't let go of? The honest answer sits somewhere between "you can't" and the influencers screaming it's easy. Paul breaks down what body recomposition really is, who it works best for (you might be surprised... it's probably you), the three things that make it happen, and why the bulk-then-cut cycle quietly cancels itself out. No dirty bulks. No crash diets. No nonsense. Just how to finally stop going in circles and start looking like you train. And a warning... the scale is about to become useless. Here's what to watch instead.
July 24 · 9 min
LOOK BETTER, FEEL BETTER, THINK BETTER - WITH THIS ONE THING.
This is a rewound episode from 40 episodes ago... but it's a biggy... if you do this ONE THING you will feel, look and be a better person. Goodbye brain fog Goodbye weight Goodbye poor skin Goodbye bad energy...
July 22 · 13 min
WHAT DO I DO AS A FULL TIME ONLINE NUTRITIONIST?
In this episode, I give you a quick run down about what I do on a daily basis as a full time, online nutritionist - what my weeks look like, how I feel my time etc... if you've ever wondered - here's what I do.
July 15 · 13 min
THE FAT JAB TRAP: WHY THE WEIGHT COMES BACK [AND HOW TO STOP IT]
WANT A FREEEEE 'NUTRITION HACKS' CHEAT SHEET? : https://ultimatehackslist.carrd.co/ The Weight Is Coming Back. Nobody Told You That. Three stone down. Feeling brilliant. And then the prescription ends. This week's question came from Karen, 47, who's nine months into Mounjaro and about to come off it. She's terrified. Her appetite has been switched off this whole time and she doesn't know what normal eating even looks like anymore. Everyone keeps telling her it'll all pile back on. So we're having the conversation almost nobody in this industry wants to have. Paul is straight about what the research actually shows when people stop these medications, and honest about why it happens... which turns out to be far more mechanical, and far more fixable, than the horror stories suggest. Then the bit that matters: what to do RIGHT NOW, while you're still on it, so that coming off isn't a cliff edge. Just the truth about what it's actually doing for you, and what it can't do. And if you'll never go near one? Listen anyway. Because the diet that worked while you were on it, the plan someone gave you, the coach, the challenge... it's the exact same problem. Something else was doing the work, and when it stopped, so did the results. The medication was never the achievement. It was the opportunity. Eat. Achieve. Repeat.
July 8 · 13 min
THE WEEKEND TRAP - STOP WEEKENDS KILLING PROGRESS.
FREE HACKS LIST: https://ultimatehackslist.carrd.co/ 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.
July 1 · 12 min
YOU'RE NOT INTOLERANT TO GLUTEN (or anything)
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
June 24 · 11 min
WHY YOU GET ILL AFTER A BIG EVENT.
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.
June 17 · 11 min
"I'm Doing EVERYTHING Right... So Why Am I Tired Every Day?"
DOWNLOAD THE FREE MEALMAKER 👉 https://mymealmaker.carrd.co/ Shattered by 2pm every day? Grazing your way through the afternoon just to stay awake? You're not lazy, you're not broken, and you're definitely not "just a tired person." This week, Hannah from Bristol asked the question half of you are quietly living with: she eats well, walks her 10,000 steps, batch-cooks... and still hits a wall every single afternoon. So what's actually going on? In this episode I break down: ✅ The real reason your energy crashes in the afternoon (it's rarely what you think) ✅ Why cutting carbs usually makes the fog and fatigue WORSE ✅ The one mistake almost everyone working from home makes ✅ The simple order of fixes that lifts the 2pm slump, often within a week No nonsense, no jargon, just what actually works. If you've ever wondered why you're running on empty by mid-afternoon, this one's for you. #NoForkingNonsense
June 10 · 11 min
HOW MUCH PROTEIN DO I ACTUALLY NEED TO LOSE FAT AND GAIN MUSCLE?
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
June 3 · 8 min
MUM OF 3 ASKS - "SHOULD I CUT CARBS FOR GOOD?"
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!
May 27 · 19 min
HOW TO SURVIVE SUMMER (BBQ'S, WEDDINGS, BIRTHDAYS, HOLIDAYS ETC)
🔗 Free Meal Maker: mymealmaker.carrd.co 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.
May 20 · 16 min
YOU'VE BEEN LIED TO ABOUT SUGAR.
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
May 13 · 16 min
WHY YOU BINGE (AND HOW TO STOP)
🚨 DOWNLOAD YOUR FREE MEAL MAKER 👉 mymealmaker.carrd.co 🚨 (Bit of an audio issue on this episode, but you'll get used too it) You were "good" all week. Then Saturday happened and you ate everything in sight. Now you're lying on the sofa feeling like absolute shit, promising yourself you'll start again Monday. This isn't a willpower problem. It's biology. In this episode of No Forking Nonsense, registered nutritionist Paul Evans (MSc, RNutr) breaks down exactly why binge eating happens, why it's not your fault, and how to stop the restrict-binge-guilt cycle that's been ruining your weekends for years. We cover: The Minnesota Starvation Experiment (1944) and what it reveals about restriction and overeating Why eating 1,200 calories during the week guarantees you'll binge on Saturday The blood sugar rollercoaster that makes one biscuit turn into ten The "fuck it" button and all-or-nothing thinking Why you can't stop eating at night (and what to do instead) The exact calorie targets that prevent binges without restricting progress How to give yourself permission without losing control This isn't generic advice about "listening to your body." This is evidence-based, practical information that will change how you think about food forever. If you've ever felt out of control around food, blamed yourself for binging, or promised to "be better" next week - this episode is for you. For five days of completely free coaching head to tinyurl.com/kickstarter26
May 6 · 16 min
THE 4 THINGS YOUR DOCTOR DOESN'T TELL YOU TO DO.
thenutritionistuk.com/weekend You're doing everything right. Eating less. Moving more. Trying harder. And you're still tired, still struggling, still wondering why nothing is shifting the way it should. What if the problem isn't effort? What if it's the four things nobody ever actually talks about? Not a new diet. Not a supplement stack. Not another programme. Four things so simple they sound almost too obvious - and yet the research behind them is some of the most compelling in the whole of nutrition science. In this episode Paul breaks down exactly what they are, why they work, and why most people are getting at least two of them badly wrong without even knowing it. This everything - energy, mood, body composition, how you feel when you wake up in the morning. If you've been doing all the right things and still not feeling it - this is the episode you've been waiting for. 🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast. New episodes every week. Find Paul at thenutritionistuk.com
April 29 · 23 min
WHY YOU ARE ALWAYS THINKING ABOUT FOOD.
Why You're Always Hungry (And It's Not What You Think) 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.
April 22 · 17 min
SEX.
We're going somewhere most nutrition podcasts won't today. Sex drive. Specifically - why yours might have dropped, why that actually matters, and what your diet has got to do with it. 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.
April 15 · 15 min
WHY THE GYM ISN'T WORKING
You go to the gym. You work hard. You're consistent. 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
April 8 · 16 min
IT'S NOT IBS! (You've been mis-diagnosed!)
👉 Book your free 30 minute call here: https://calendly.com/paulthenutritionist/new-meeting 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.