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New Year. Same Problems. · No Forking Nonsense - The Nutritionist UK

• 0:00
  @paulthenutritionist: Welcome to no forking nonsense. The podcast that slices through the nonsense and serves you straight talking nutrition advice that actually works. I'm Paul, a registered nutritionist and your host. And every episode, I'll be debunking diet myths, breaking down confusing food advice, and giving you practical science backed tips to help you eat better, feel better, and get your edge back. There'll be no fads, no shite, just real talk that makes sense.
• 0:28
  Let's get stuck in. Hello and welcome to another episode, the final episode of twenty twenty five and this is going to be completely freestyled. Now usually I put a lot of planning into these episodes and I often write a few points, I make sure I've got loads of research so I can always back up what I'm saying and I have a bit of a structure. Today I'm not doing that. Today I am going to just talk it's currently Christmas Eve as I'm recording this.
• 0:56
  I'm working and I'm really happy working. I am doing a lot of kind of back end stuff for my programme for my clients. I'm rewriting a new and improved process of what my coaching platform looks like and I'm so excited about it that I can't not do it and I'm thinking I really wish that it was socially acceptable to work on Christmas day just because I've got so much exciting stuff that I'm putting into it but that's by the by. But this episode is about goals, right? Goal setting, habits, why potentially January isn't the most ideal time and if you are going to set goals in January, how to execute them well.
• 1:41
  So some context, since I was 19, I have always written some kind of goals in December and reflected on previous goals from the year before. I used to do it really comprehensively where I had like a list of questions breaking down all areas of my life friends, family, career, learning, relationships, like everything. I break it all down and I feel like as time's gone on and as I've become kind of more reflective in all areas of my life, haven't just saved it for December. But I want to share with you some things that work for you and why this is actually a really good time to reflect and perhaps set intentions for the year, not just for January and how you can kind of overcome this feeling that often happens come January. So every year I write what I want to achieve for the year.
• 2:43
  Now this completely varies. There's usually a business aspect, whether that's a number, whether that's a number of clients, whether that's successes, whatever that looks like. There's sometimes some holidays, there's sometimes personally who I want to become, where I want to be, whether I want to join some kind of masterminds to improve my business, like what am I going to do to be the best version of myself for the next year and what have I got to change to get there. What I usually do is I'll write those down on a post it note, so I'll put it out into the universe, I'll become very aware of them and then I'll pop that post it note under my keyboard and I'll leave it there for the year. And what I'll do is I'll reflect on those at the end of the year and I'll usually have found that I've achieved them.
• 3:37
  Now I've usually achieved them because I've made those goals my identity and I've made those goals really underpinned by the thing that's missing in a lot of people's goals, which is the why. This is the one I really want to unpick with you. So no matter who works with me, it doesn't matter who you are, you will not be able to work with me unless I've had a phone call with you to begin with. So all of my clients, we've had an hour's call before they've enrolled with me. The reason for that is because I need to understand why they want to work with me.
• 4:10
  So what is their reason for wanting to change? Now if they come to me and they say I want to lose weight, why? Don't know, just want abs? That ain't going to work. Now if they come to me and they say I have no energy, I'm on the floor most afternoons, I'm snappy with my kids and I don't think my partner finds me attractive anymore, that's a real why.
• 4:33
  And when I understand their why, then I know I can get them results. Because that why underpins everything that we do moving forwards. And so the first thing that you need to do when you're thinking about what you want to achieve over the next year is to understand your why. Why do you want to achieve whatever you want to achieve? So if you are listening to this and you feel like I do want to lose a bit of weight, well why?
• 4:56
  Why is that important to you? Making it part of your identity is so significant. It's no good just saying I'm trying to lose a bit of weight, I'm trying to eat a bit better, I'm trying to change my life. You've got to make it part of your identity. I am somebody who eats well.
• 5:16
  I am somebody who trains. I am somebody who is working with a nutritionist. I am somebody who is transforming my life. Making it part of your identity is so much more impactful than you just saying what you're trying to do. The reason why goals usually fail within the first three weeks of January is because firstly the novelty wears off, secondly the goals just aren't really specific enough.
• 5:45
  So what we want to do is we want to set goals that don't burn you out. The first step is you set an outcome goal. So that might be improve your energy, feel confident again, feeling better when I look in the mirror, wear clothes that are actually designed to fit me as opposed to oversized clothes because I'm not confident with how I look. And then what you do is you set three non negotiable intentions. For example, I'm going to eat three structured meals a day.
• 6:16
  Number two, I'm going to have protein every time I eat. Number three, I'm going to train or walk or go to the gym three or four times a week. Then you have to remove the friction. So you have to change your environment, not just your willpower. So do things that make your life easier.
• 6:36
  So prep food, remove those barriers, ensure that you're planning in time to move whenever that might be. Reduce those decision points so that you're in a scenario where any barriers you can think of have been tackled. So with my clients what we do is we encourage that. We firstly, the first thing I'll do when I write that plan is I'll give them four breakfasts, four lunches, four dinners, four snacks that they can access, which are really really simple based on the foods that they enjoy and all the kind of resources that I've got. Now that gives them a starting point, but as time goes on what they'll learn is foods that they enjoy which hits their calories and their macronutrients and then before they know it they've got this kind of firm base of foods that they're going to be eating on a regular basis.
• 7:26
  Another really simple thing that I tell them to do is, whatever you have for dinner, make an extra portion and have that for lunch the next day. You're removing that decision fatigue. Breakfast are really easy, it's about us just getting a few breakfasts every day that we have consistently. Because what we want to do is we want to just remove that fatigue because if there's fewer daily decisions you will get higher adherence. The question that changes absolutely everything to make you achieve your goals this year here's what would you need for this to feel easy for me to succeed this year.
• 8:02
  If your plan requires constant effort and it isn't easy for you, it isn't a plan. Sustainable progress feels really fucking boring. Predictable but calm. I say this to every single client. When you work with a nutritionist, it is fucking boring.
• 8:23
  There's no magic bullet, there's no quick wins. What we do is we just move the needle every single week and before you know it, three months have gone by and you've completely changed your life. What we want is calm decisions. We want stable energy, calm eating and feeling normal around food. We don't want this to be a stress ever because if we add too much friction, you're going to burn out.
• 8:52
  You don't need a new body, you don't need more motivation. What you need is structure, you need clarity, you need it to be easy and you probably need support and accountability. January is never about becoming someone brand new, it's about finally being as consistent as possible and this consistency will beat intensity every single time. So I urge you this January to do the following things. I want you to write down a few goals that you'd like to achieve by the end of this year.
• 9:30
  I don't want you to make them too ambitious I want you to also break down what can you do right now to start that process. Really simple things. So if you do want to lose weight, there may be some simple things like drink more water, I'm going to make sure that I have stable energy throughout the day so I'm not snacking on foods, I'm going to eat protein every time I eat and I'm going to maybe not have a cake every day, I might have a cake twice a week. Simple things that you can stick to between now and January, see how you feel and then move the needle a little bit. If you try and quit all of the things that you know aren't good for you and you start going to the gym when you haven't gone to the gym before, I can tell you now that that novelty will wear off.
• 10:17
  You might buy yourself some new running shoes, some new gym equipment, a brand new gym membership. That novelty wears off in about three weeks. You need to be consistent and we need to remove that friction And if you do that, I promise you that you will make progress. So I want you to write down your goal, whatever it is and I want you to tell me what are you going to do in the next month to achieve that goal And how are you going to make it as simple as possible? What are three things you can do this week to ensure that you're moving a little bit closer to that goal and you've moved further ahead than you did this time last week?
• 10:56
  If you do that, I promise you you'll make progress. And if you're serious about change for 2026, if you've finally had enough of constantly thinking about your body and how things aren't as you wish that they should be, then reach out to me and we can explore your why and we can see about setting you up with a plan. Maybe jumping on a call and just seeing where you're at. At the very least, you'll come away with some kind of plan to take you into the direction of where you want to get to. Send me a message on Instagram paulthenutritionist or you can send me an email paulthenutritionistuk dot com Any questions, let me know and I'm looking forward to hearing from you and I'll chat to you next week.
• 11:42
  Have a great New Year's Eve and a fantastic 2026. That's it for this episode of No Forking Nonsense where the fluff gets binned and the facts get served. If you found this helpful, share it with someone who could do some clarity from an expert. That's me, by the way. And make sure you hit follow so you don't miss what's coming next.
• 11:59
  And if you want more straight talking, no nonsense nutrition advice, come and find me on Instagram at Paul the Nutritionist. Until next time, eat smart, feel human again and stop falling for the forking nonsense. See you next time.