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Life Hacks PT 2 (Never forget anyones name / improve your looks INSTANTLY) · No Forking Nonsense - The Nutritionist UK

• 0:00
  @paulthenutritionist: Hello, and welcome to another episode of No Forking Nonsense. And today is part two of life hacks. A bit of a different format this week with some longer episodes. Don't worry. We're not gonna make a habit of this.
• 0:13
  I just knew that there were some amazing points in here, and I wanted to share with him. In this second half, this part two, this final part, you're gonna learn how to master your attention and maximize your daily productivity, What simple psychological tricks made networking absolutely effortless? Why you should embrace the Irish exit at social events? This £20 purchase that you can get off Amazon that will put you into such a deep trance of relaxation that you will sleep the best you have ever slept? How you can streamline meal choices without actually sacrificing flavor for your health?
• 0:55
  What effortless routines can dramatically improve your daily body wellness? What environment creates the optimal conditions for the most peaceful, restful, and restorative sleep, and much more. Remember, if you
• 1:11
  would
• 1:11
  like to have a live lunch and learn talk with your workplace whereby I will do a forty five minute talk online for your workplace where we go through optimizing all aspects of your health productivity, looking at energy, looking to recover the best you can, looking to feel the best version of yourself, then send me an email, paul@thenutritionistuk.com, and I'll tell you a little bit more about what it looks like, how you can book in. We've got couple of spaces before Christmas and then after Christmas, handful of spaces as well. But it's really, really good. It... I mean, arguably, it would reduce absences and increase productivity just from people knowing a few of these things.
• 2:03
  So, yeah, send me a message. They're always really, really fun. Come up with loads of questions. You're gonna get loads of results. You basically get a live podcast.
• 2:09
  And if you like these podcasts, it's very likely that having a live version of this in your workplace will also go down really well. So send me a message. Anyway, don't wanna ramble on too much. Let's get into this episode. This is part two of life hacks with client q and a at the end of it.
• 2:27
  Enjoy. So we are gonna touch on meetings, but I wanna kind of touch something things about people. So here's some things that I like to do. Some of these you'll already do. Some of these maybe not.
• 2:40
  Trying to be the nicest person in the room. You're never ever necessarily gonna achieve that. It's something that I try and do. In my head, I'm like, right. I'm gonna try and be the nicest person in the room here.
• 2:53
  And all... The way you do that is just by asking people's questions and remembering people's names. So here's a hack to remember people's names. If you say, oh, I'm shit with names, I'm gonna change that for you. So if somebody introduces themselves to you, let's say I meet you for the first time.
• 3:11
  We've met at a wedding. You've never heard of me. And I say, hi. I'm Paul. And you go, oh, nice to meet you, Paul.
• 3:18
  And we start talking, and you're like, how am I gonna remember his name? Two things you can do. Firstly, say my name back to me three times. I don't mean hi. My name's Paul.
• 3:25
  Paul. Paul. Paul. I mean, I just feel, oh, nice to meet you, Paul. So, Paul, where are you from?
• 3:29
  And go, oh, I'm from level to, oh, I've never actually been there. And then in the next conversation, she might say, so, Paul, what did you do for a job? So that's the first thing because you're basically embedding it in your brain. The other thing you can do, and this is what I learned from Darren Brown about ten, fifteen years ago, is try and put the picture of me attached to an image. So you might want to imagine me in a swimming pool.
• 3:50
  Or if you've got a great uncle Paul or Paul from the Chuckle Brothers, you imagine me in an episode of the Chuckle Brothers, then you might call me Barry. You just wanna try and change the kind of image in your mind so it's it's like it's a visual image, and therefore, will never forget names. And, also, people love, a, talking about themselves. And it doesn't matter who you are, even if you think you don't. People love talking about themselves, which is why I ask so many questions.
• 4:18
  Going to a wedding tomorrow. I don't know loads of people. I'll just ask questions. There was a study that I really love, and it was a really famous study whereby people were on an airplane, but on an eight hour flight, the subjects didn't realize they were part of the study. But the person who was involved in the study would just ask questions about the other person and wouldn't give any information about themselves.
• 4:42
  After the flight, the subject was asked, tell me about the person you sat next to on the flight. And they said, they were the most interesting, lovely person I've ever met. The follow-up question was, tell me a little bit about them. They knew nothing because people just love talking about themselves, and that is just human nature. So they love to sound their own name.
• 5:02
  They love talking about themselves. So it's a really easy win. Just ask questions and use people's names. Asking kind of questions about kind of individuals and trying to remember just one thing as well is really, really nice thing to do. So if you know you're gonna see somebody again, just try and remember.
• 5:24
  If they mention, like, the dog's name or something or if they mention... The amount of times where I have remembered someone's kids' names, and they look shocked when I'm like, oh, so how's little Johnny? And they're like, oh, yeah. Wow. Thanks for asking.
• 5:37
  Like, it's it's so simple to do. And, again, you can use that thing where, like, imagine Paul in a pool with little Johnny holding a little... I was gonna say little Johnny then, but you you know what I mean. Keep your phone face down and out of sight as well. So as I said, I was...
• 5:52
  Last week, I was with a a player of mine, a friend, a rugby player friend of mine. And literally, he was just pinging off. I had no attention. I've got a flip phone, so I can't have that even if I want to. But even so, when I didn't have a flip phone, I would turn it upside down because I wanna make sure I'm giving someone my attention as best as I can.
• 6:15
  Here's another thing. I've got actually two things here. So the first one is be the one who makes a plan. So everyone wants to see each other, but most people just can't be asked to send a message. So try and be the one who organizes stuff.
• 6:28
  And another thing to follow-up with that, if somebody asks you if you want to do something, don't say the words, I'll try. Because if someone says, I'm trying. In fact, let's do this as an exercise. Whether you're listening or not, want you to all put your hands on the table in front of you. And I want you to wave your hand in
• 6:48
  the air. And then I want you
• 6:50
  to put your hand back on the table. And then I want you to try and wave your hand in the air. Did you sense the hesitancy there? If you're saying that you're trying, you're not committing. You're either all in or you're all out.
• 7:02
  So if somebody says to you, I'll try and be there, write them off. But don't ever say to somebody, well, I'll try if you can. Just in your mind, at best, just say yes or just say no where you can because it just saves you having to reject them later on. Another thing, if somebody pops into your mind for whatever reason, send them a message and just say, thinking of you. Kiss.
• 7:26
  This thing's written nice things to do. Okay. Few more things. I am an absolute Houdini. So what that means is I will go on a night out, and I look around.
• 7:39
  And I'm like, everyone's having a good time here. I'm done. So I'm like, see you. And I just go out the back door. And I'm proud of having an Irish exit because I don't wanna have to say goodbye to everybody.
• 7:51
  If you're at a wedding, the riding route don't need to know that you're going. There's no good that comes from that. Just slope off, disappear, catch up with them the next day. As I've said a million times, always say yes if someone offers you a drink, even if it's nonalcoholic one, because it's really nice just to turn up and be there for somebody. If somebody...
• 8:11
  Here's something that I really like saying. If somebody ever says, oh, I really like that t shirt or I really like that... Those shoes. I really like those trousers. What they're actually saying to you is I really like how you look in them because those shoes could look like shit on somebody else.
• 8:27
  But if somebody compliments an item of clothing, take it as a compliment that they're saying that you look good in that thing because there are many people who that thing that you're wearing would not look good on. And it's really important that you kind of recognize that and think to yourself, yeah, thank you very much. I do suit this. So thank you very much. It's also all right, and girls are worse at this than men, but it's all right to notice if you've outgrown some of your friends.
• 8:50
  It's very unlikely that the friends that you made in primary school, you still have loads in common with them now. We change friend groups every seven years, seven, 14, 21, and so on and so on, 28, 35. Every forty... Every seven years, you change your friendship groups. Men are very good at making new friends, women lesser.
• 9:07
  I know for people who've got women in their lives, you'll know that women tend to hang on to friends that they probably shouldn't because they've got nothing in common with, but it's like, we've been here. We've been friends for so long. That's called the sunk cost fallacy, where you stay doing something because it's always been that way. So really, really important that you don't feel the need to hang on to people if it's outgrown it. And you don't have to make this big event of, like, ditching them.
• 9:29
  Just slope off slowly, and it's fine. Just maybe, you know, don't make plans with them. I have to say, leave while still enjoying it. It's absolutely fantastic. There's nothing I like more than playing rugby, having a couple of beers till about 08:00, then coming home.
• 9:46
  Beautiful. What a night. That there is the perfect night for me. Get home, watch the highlights of the football, sit in pieces on the sofa. Lovely job.
• 9:56
  Have some lovely dinner. Also, thing is that it's never as bad as the version that you build up in your head, anything. So unless many people here who are kind of on this call where you've had situations where you think really dreading doing that thing and then you do that thing, And it's always fine. Most of the time, it's fine. There are...
• 10:16
  It's very rare that the things that you think are gonna be horrendous are as bad as you imagine. So just say yes. Remember, we grow from doing the uncomfortable things. Okay, which moves me on to your head. So you regret the things you do do.
• 10:30
  Sorry, you don't do, not the things you do do. And we know that the best lessons come from things going wrong. I think back to any successful kind of entrepreneur has usually had real horrendous shit happen to them. We learn from our mistakes. Right?
• 10:47
  We all know that. If you think of the most pivotal moments in your life where your life's changed for the better, usually, the foundation of that has been in fact, many of you have come to me when you've said, I've really let myself go to the extent where I haven't enjoyed what I see in the mirror. And as a result of that, it's absolutely fine to recognize that that has empowered you to make changes. Sometimes you have to be kind of pushed to the edge of your tolerance before you make an actual change. And the best lessons will come from hardest moments in our life.
• 11:22
  If everything was plain sailing, it would probably be pretty boring. And it's okay for your goals to change. So for those of you who've done the repeat plus sheet with me, my repeat roadmap, I say to you, listen, you set goals for a year. They might change in a month or two, and that's cool. You're not gonna be the...
• 11:37
  I know many of you who I've known for the very least of three months. You're different people now to who you were three months ago. For those of you who I've known for over a year, I mean, we often have conversations about... Do you remember that guy? I had a conversation with Stuart who he will now have been with me for a very long time.
• 11:55
  I think we're coming up to two years, maybe two and a half years. But we actually went through his first ever check-in for... First ever consultation form with me a couple of years ago. And we were like... I mean, I was there going, I can't...
• 12:06
  Stuart, I cannot remember this person. And he was like, I honestly, like, I can't remember that because you're you're constantly changing. And that's okay, and that's encouraged. Like, we wanna be progressing. We wanna be different people.
• 12:18
  So it's okay that aligned to that, your goals will change, and we wanna celebrate that. Guarding your attention. As I said, don't watch the needs. Nothing good is gonna come from you doomscrolling or watching BBC News. That might seem really naive, and some people might be like, you need to know what's happening in the world.
• 12:35
  Why do I? Why do I need to know what's happening if there's a war in this place or if Trump and Putin are friends and the oil prices are going up? I'll know the oil price is going up because it's fucking £2.50 per liter of diesel when I'm filling up my car, and I need to watch the news to be told that's gonna be happening in the next six months. And then it's a nice surprise if in six months' time, it's only £1.50 per liter to fill up my car. And I'm just a big believer that I remember making this decision over COVID.
• 13:04
  Was like, I'm gonna stop watching the news, man. I can't control any of this. So I'm gonna stop watching the news, and my mind is so much better for it as yours will be. Pay for YouTube and Spotify Premium. So listen.
• 13:16
  It's an expense, but YouTube Premium is about £8 a month, and it saves so much time. So much time, you're not having to sit through adverts. Adverts are just brain melting. If you've gotta sit through adverts, your your mind is just melting. You're being subconsciously and consciously salty.
• 13:33
  So don't waste time sitting there, god knows how many minutes you would have sat through ads on Spotify and YouTube Premium. Suck it up. It's a good expense to have. Turn your notifications off. We've already covered.
• 13:45
  Mute anything that makes you feel worse. So if that's a friend, if that's a WhatsApp group, it is absolutely fine to mute them. Step away from them. Message them in future. Delete an app and keep the browser version.
• 13:56
  So I'm thinking social media. Facebook's a good example. Like, the apps are so easy. Move your apps around as well. If you're finding that you're clicking on social media too much, change the location of your apps just because it will pattern interrupt you, and it will stop you clicking things.
• 14:13
  Try the ten ten ten question. So ask how you feel about this in ten minutes, ten months, ten years. So when you've got a problem, if something is really stressing out and really overwhelming in this moment, think to yourself, is this gonna matter in ten minutes time? Yes. Is this gonna matter in, you could say, ten weeks time.
• 14:32
  Less so. What about in ten months? No. What about in ten years? No.
• 14:36
  Okay. Cool. And it's really important because it just kind of makes you stand back and recognize the significance of what our problems are. Now I don't underestimate that our problems are quite stressful for us. But when we stand back and go, this probably isn't gonna matter in ten months, it kind of hopefully makes it a little bit smaller as a problem for you.
• 14:56
  Some things that will help your head. Get yourselves an acupressure mat. I was going to bring it in here, I forgot. So that is a mat that you get off Amazon for £20. And it is a map with plastic spikes on.
• 15:10
  You lie on it, and you don't move. When you're anxious, when you're stressed, when you're irritable, you lie on it with no t shirt on just with a bare back. You can put a blanket over yourself. For the first ten minutes, every part of you is gonna wanna scream and get up. But then something magic happens.
• 15:26
  You just have this moment where you just instantly relax, and you go to a different dimension. It is the one thing that plus breath work, which I'll talk about it's the one thing that has really helped me. And if you've got a tight back, most men do, that's going to help you as well. But it really, really does force you to switch off, and it calms you down. It allows you to have faith.
• 15:46
  It kind of forces you to meditate, and your subconscious mind comes into place. It's this weird relaxation. So really, really good for you. Do one proper breath work session. And I mean, like, proper breath work.
• 15:58
  So I went to a breath shop, workshop, IMD breath work, it was called. And it is as close to a DMT trip, to a psychedelics trip that you can get without doing psychedelics. And it's really transformational. And it sounds a bit woo woo me saying this, but, like, doing proper breath work will allow you to just meditate in a way that you didn't even think was possible. I did that.
• 16:20
  I've done breath work a few times. It's really, really helped me. I highly recommend doing that. If you've ever wanted to experience transdermal transdermal? No, transdermal is where things are absorbed into your skin.
• 16:32
  Transdimensional meditation is probably the wrong way. You wanted to ever really tap into your subconscious. Do a proper breath work session. Invest in therapy. Listen, I studied psychology and counseling at university.
• 16:42
  I've had therapy ever since. You don't need to have a big problem to have therapy. But just having that one-sided conversation I know many, many of you do have therapy. Premel's training to be a therapist. So I mean, he, for a certain, will advocate for this.
• 16:58
  But just having that one-sided conversation with somebody who is not invested emotionally in your life is really fucking valuable. It's so good to be able to sit there for an hour, talk about whatever shit is on your mind, and then leave, and that's the end of that, until next week or in two weeks' time. If you are a man, it's very unlikely these well, less so these days, but very unlikely that you've ever explored the concept of therapy. But it's just good to just sit down with somebody and just talk. So highly recommend doing that.
• 17:32
  If you're stuck, flip a coin. I do this a lot because you probably know, and I do this with friends as well. I'm like, right. Where should we go to eat? Option one, option two.
• 17:44
  And mostly, you'll flip a coin and it will land, and then you go, actually, no. Let's do the other one. Proper life out there. If you're ever unsure, flip a coin. If it isn't...
• 17:55
  There's a phrase. If it isn't a hell yes, it's a hell no. And that goes for plans, projects, and people. It's gonna save you, you know, that whole, kinda can't be asked. But at the same time, there's a conflict here because you usually reject great things you don't do.
• 18:08
  And as I said, ask if these things will matter in five years, and usually, it probably won't. Food. We're a nutritionist here. So let's get into this. As I said last week, some quick ones here.
• 18:21
  Use frozen onions, frozen peppers, chopped garlic, frozen frozen everything. If if you can't be asked to chop things, do that. It's gonna spend... Take a lot of time, save you from having to have these melted things in the fridge. I use scissors for most things, chicken, bacon, basil, like, just get yourself some good scissors.
• 18:39
  Get yourself a good knife sharpener as well that you can get off Amazon. That's actually a hack that should be on here. And sharpen your scissors. Sharpen your knives at least every two weeks. There's something very tribal as a man doing that, but also there's nothing better than the nice sharp knife.
• 18:53
  So get yourself a good knife sharpener, of course, you're a fiver off Amazon, and sharpen your scissors and your knives. Put frozen fruit in your breakfast, as I said. It's cheaper, and you won't have to throw anything away. Double the recipe and either freeze half or save it for the next day so you've got something in the freezer ready to go or in the fridge ready to go. Listen.
• 19:13
  There's gonna be times where your whole night falls apart, and it's okay to to have something in the fridge. So you might wanna make, a ham sandwich, get some chilled chicken, and make yourself a chicken wrap, like, just something that doesn't force you to have to shove something in an oven. You get yourself microwavable meals that we've touched on before. Every supermarket does higher protein, healthier, ready meals these days. So grab one of those, have it in the fridge every week.
• 19:37
  And drop the foods that make you feel like shit. So if there are healthy foods that just makes you, you know, just not feel good, like it makes you feel, I don't know, annoyed, unfulfilled. It causes you to feel just like, you know, if you're having high fatty foods and it makes you feel shit afterwards, just stop eating it. That's absolutely fine. And it's something that we don't say enough.
• 19:59
  You should be eating for enjoyment. So if something isn't enjoyable, don't do it. Eating out. Always find the highest protein option first when you go to a restaurant. Doesn't matter what it is.
• 20:09
  Just think to yourself, right, where's the highest protein option? And work backwards from there. The deep fried things are usually the shittest foods. This is something that's really common. If you go to a restaurant and they have deep fried chips, most of time they're frozen.
• 20:23
  Or I've worked in really high end restaurants. I've worked in pubs. And most of the time, the deep fried stuff, if you go to... I went to the Ivy for my mom's birthday the other week, and there was tempura prawns that somebody on our table had. And you can just tell they're frozen, and it's just fucking annoying.
• 20:40
  So make the chef work for your money. Don't get deep fried things because they're usually frozen. They're bought in, and they're just shit. The reason why they're deep fried is because they're the quickest way to cook things. Go somewhere obnoxiously expensive at least once a year.
• 20:55
  And I mean, like, go to somewhere with a tasting menu. Go to some restaurant that you've always wanted to go to. Know that it's gonna cost you a fucking fortune, but just relish in it. I try and go to Tom Carriage's restaurant, the Hampton Flowers, once a year. I haven't been this year.
• 21:11
  But it's always a really nice place to go because it's not obnoxious, but the food's really good, and it's really expensive. I remember paying £9.50 for a peppermint tea and wanting to smash the place up because it was just a tea pig's tea. But the food was absolutely unreal. And it's nice to do that. If you can, you have the opportunity to do so.
• 21:30
  Just bloody go somewhere and enjoy really good food once a year and enjoy the occasion. We're gonna touch on this in Christmas, but enjoy the occasion for what it is. You're there for the people you're sat with. And, again, we'll touch on this at Christmas, but you're not gonna remember your great auntie Beryl's ninetieth birthday because, you know, you had some deep fried chips. You're gonna remember it for the people and the conversations.
• 21:52
  Also, leave a review when it was good. Really important. Just if you've had a good meal and the service was good and the food was good, just leave a review. It means so much, like, to have a good review. But on the flip side of that, if you feel you've been ripped off, leave a review because you're saving other people.
• 22:10
  It's actually a positive thing to do. Like, if you feel... So when I went to the IV, we got absolutely ripped off. We had to... We had a set menu, and we were like, oh, cool.
• 22:19
  They got a set menu. But it didn't come with any sides. And that really annoyed me. So I got, like, a side of broccoli, and it was, like, £9.50 for five sprouts of broccoli. And I'm like, literally been ripped off there.
• 22:30
  And you've gotta warn people of that shit. So it's important that you leave a review if it's really good, but also if you've been ripped off as well. Equally, when I went to Montenegro, started this year, there were some restaurants around where we were staying where they just fucking robbed you blind, and you need to tell tourists that. You need to tell them they're in a tourist trap. And that's you doing a public service.
• 22:51
  So important to know is when you've been ripped off and do a review equally. If something's really good, leave a review. If you are ordering as well, so it goes for whether you in a round, I always buy the first round, but equally as well, order first at the table because then you can... You just kinda have a little bit of control about what you have, and you might influence people as well, which is good. Doing the food shop.
• 23:15
  So plan the meals for you. Write a list. Everyone's gotta write a shopping list. If you're going to write a shopping list, just plan what you're going to have for literally, you know, the meals for the day. And write a list in the order you walk around.
• 23:25
  I am literally an expert of writing a shopping list in the order that I'll pick things up in Leamington Audi. I've also there's a new Audi up the road from me, and I can do it there as well. Keep bags in your life in the car. They should live in your car, not in your house, unless you walk to the supermarket. So take them straight back to your books.
• 23:41
  There's nothing worse than having to pay 50 p for a bag because you've forgot them. Obviously, never go shopping hungry, goes without saying. Get a big bag of frozen veg and frozen fruit every week because it's the cheapest insurance. And also buy yourself a fridge meal that's higher protein and low calves, just in case. And always walk the same route around the shop so you don't end up kind of drifting past those kind of offers that they tend to have.
• 24:08
  We're nearly there for your body. Pick a daily number and go after it. So I aim for a 100 press ups a day, and I probably manage that five times a week. It's just something I like to do. I've done it since COVID.
• 24:22
  Makes me feel a little bit good, and I can give you something to achieve for. You don't need to do that. You could do 50 star jumps. You could do 20 press ups. You could do, I don't 10 jogs on the spot.
• 24:32
  Whatever it is, just do it. Five squats. Press ups, you know, while the kettle boils, squats well should clean your teeth. Like, if you stood there, you might as well do it. Hang off the door frame.
• 24:43
  Really important. My posture is really bad. But if you... I'm doing a lot of dead hanging at the moment, so I do it off the door frame. I do it in...
• 24:49
  On monkey bars in the gym. Wear a posture corrector. I've got a posture corrector somewhere. What is in here? It isn't...
• 24:57
  Must be in the house. But I wear a posture corrector when I stand up to work because, you know, I wanna try and correct my posture. Get yourself a massage gun. So if you're sat watching TV, especially if you're a man, massage gun your calves, your quads, your hamstrings, whatever, your feet. Roll your feet on a massage ball, which I've got underneath me somewhere.
• 25:18
  But do that because, again, that relieves the tension from your posterior chair chain and take the stairs and walk your calls. So, you know, just going up and down stairs as opposed to getting elevators goes without saying. Just park a little bit further away to get your steps in. Steps are everything. It's good for our brain.
• 25:36
  It's good to just get the old blood moving around, but it makes a big difference. Here's something which is small wins with a big return. Sort your teeth out. And what I mean by that is I'm sure many of you go to the dentist. If you get offered Invisalign and you think you actually need it, take it if you can afford it.
• 25:54
  That's the first thing. But there is no excuse for any of you, and there'll be some of you here who are kind of like looking, thinking about your teeth. Whiten your teeth. And I don't mean you need to spend loads of money on getting chemical teeth whitening. What I'm talking about is literally just get yourself some Colgate Purple Reveal, which is the best whitening toothpaste, and Colgate Purple Reveal mouthwash.
• 26:18
  So do that in the morning, and use sensitive teeth... Toothpaste in the evening so your gums don't go all sensitive. I promise you, if you do that for a week, your teeth will sparkle, you'll improve your looks by about 30%. It is the easiest thing to do. And if you wanted to take it one step further, you could obviously pay a lot of money for teeth whitening gels like I've got here and braces.
• 26:42
  Then what are they called? The little things, molds for your teeth. But you don't need to do that. Just I haven't used that for ages. I use whitening toothpaste in the morning, and I use Purple Reveal mouthwash through the day.
• 26:54
  And my teeth look like that. So do that. If you go to the gym, really important that you know nobody is ever looking at you. Everyone is in there either thinking about themselves. I can categorically say, having gone to the gym since I was 15 years old, and I'm 37 now.
• 27:09
  If I ever see somebody who is... And this happens, who is really, really out of shape, and I'm talking people who are really, really big. If I see them in the gym, I think fair fucking play. There is not one person in that gym who's looking at them going, look at the state of them. They don't know what they're...
• 27:25
  Absolutely no chance. Everyone in that gym is thinking fair play because the gym, it's a very kind of selfish place to be because everyone's just kinda doing their own thing. But equally, most people are really thinking about themselves. And if you look like... I mean, most people don't look out of place in the gym because it is a gym.
• 27:42
  But if you look like you're really out of place and you really stand out, most people are looking at you going, fair play for for trying something. And I just wish we could tell everybody that because I have never... And I can promise you this. Even as a 15 year old, I have never been in a gym, looked at someone, and gone, what a dickhead. Unless it's someone proper showing off doing, like, I don't know.
• 28:04
  You know the things that, Rosie, you do in your your very specialist gyms? I'm sure you wouldn't do, like, your kind of pole things in a in a Nuffield health gym or a leisure center. And, you know, like, people who do really good at calisthenics, mainly because I'm jealous of them, but really good at calisthenics. If they're, like, and grunting as they're doing stuff, then you look at them and go, come on, mate. But most people, you look at them in the gym, you go, fair play.
• 28:29
  Really respect that. So it's really important that nobody's looking at you in the gym. Make a playlist you only use for trainings, whether that's running, whether that's going to the gym, whether that's doing any kind of sport. Make a playlist and just use it for that to keep you engaged and excited. And another thing, a really cheap thing that you can do to kind of improve your skin is use factor 30 to 50 on your face.
• 28:51
  Get some facial sun cream moisturizer all year round, because it prevents you from getting any kind of sun damage at all. Part seven, nights. So winding down. So nothing stressful than last ninety minutes. So watching True Client documentary at 11:00 is absolutely crippling.
• 29:08
  So you wanna be watching kinda calm. I watch travel YouTube if I'm watching anything. Just calm things. Nothing with too much kinda stress. No horror movies or anything like that.
• 29:19
  Dimmer lights around the house. Get yourself some kind of dimmer lights, so orange, reddy light bulbs. If you can, want to take it one step further, try blue light blocking glasses. Yes. They're not very sexy, but I'm telling you now, they really do help you.
• 29:34
  And then read fiction at nighttime. I'd say non fiction in the morning, fiction by night. And then have a warm shower, not a cold shower before bed, because it allows your body to kind of make you feel a
• 29:46
  little bit sleepy, and it
• 29:47
  kind of stimulates melatonin. And then the bedroom yourself, we're coming full circle now. Stay off your phone for the last hour. No messages, no messes, no emails, no social media, no news. Get the tally and the bright lamps out of your bedroom.
• 29:59
  As I said, bedroom is for sleeping and for sex, and that's it. Do not watch telly in bed. Use an eye mask and earplugs. It's about tenor for the pair, and they're gonna do more for you than anything else. There's no excuse for that.
• 30:12
  So once, you know, you have a pillow talk with your partner, then good night, you both put your eye mask on, put your earplugs in, roll over, go to sleep. Get some blackout blinds as well if you can't use an eye mask, especially in the summer. Just shove them. You can get them these days where they're just Velcro around your wall. And as I say, charge your phone in another room.
• 30:27
  Keep the room as cold as possible. It's around 17 to 18 degrees, and that's kind of the optimum sleep temperature. And then keep your wake up time the same, kind of full circle. So that's it. Very mindful of the time here.
• 30:40
  We've got an hour and six minutes. I would ask you to just pick three of them. One for your morning, one for your workday, one for your night. And I'm not going ask you to put them in the group, unless you want to. But hopefully, you found this super helpful and you've managed to stay with me for the whole time.
• 30:59
  Let's go through the chat. So I don't want take too much of your time. Here we go. Love this. So Rosie says dropping into an escape for a little bit, but might have to drop off suddenly if the work calls.
• 31:09
  So we've lost Rosie. Oh, no. Rosie is here. She's doing the classic Rosie. She is here, but we can't see her.
• 31:14
  No problem, Rosie. Catch up. The sleep app, Jeff, is called Sleep Cycle. It's a really good app. It's free.
• 31:22
  And it kind of as I say, it sets you for being able to stay within your sleep cycles. So as I say, we sleep in ninety minute cycles. And when you wake up, you set an alarm. So let's say you wanted to go up at seven It will set an alarm whereby in the ninety minutes before that 07:00 period, based on your movements and the sound, it will wake you up at the perfect time so you don't feel like you're... I'm pulling the seat and jumps kind of answer that for you.
• 31:53
  Rosie likes having a cold shower. Yeah. You do get a bit of adrenaline rush. Why is it all about coffee? Don't be so tea ist.
• 32:01
  I just don't get the same... I feel like tea's a fine premiere, but I've never had a tea that makes feel really nice and calm. I do have green tea. I know you're a big green tea fan. To be honest, I've never had a really high spec green tea.
• 32:12
  But, like, I like a coffee because I just feel... It just makes me feel good. But I've... Maybe I need to invest in some really nice calming teas, but I've never found one yet. And Rosie and me are very aligned with many things, and one of them being that coffee does give us that extra bit of a boost.
• 32:28
  Rosie has to listen to boring work related podcasts on tap. Rosie's an accountant, or is she a financial adviser? So it's her finances, but with that, you've obviously got to be on top of things. Oh, she's a pension specialist. I swear HMRC invent stuff.
• 32:42
  Just to fuck with your head. Good. And Jan is ex HMRC. I didn't know that, Jan. Yeah.
• 32:51
  So you're getting into a nice conversation about that. Love that. Yes. She told you that. I don't if I did.
• 32:57
  Or did I? Maybe you did and maybe I ignored it because I'm scared of the taxman. And you... You're essentially the taxman. Blah blah blah blah blah.
• 33:09
  Let's see if there's any questions in there because I don't wanna take too much of your time. I love the fact that you've had a whole conversation here. I absolutely love it. Okay. Stu says, can you recommend the book?
• 33:18
  Oh, he can recommend the book by James Nest to Breath. Best nonfiction I've ever read. All about him discovering parabreathing. Stu, are you alright to just come off mic for a second? I wanna rush something about Okay.
• 33:31
  Okay. So did you do... Can you tell me a... Because obviously, everyone's here the Wim Hof. How does it differ to Wim Hof?
• 33:37
  Did you do the breath work yourself? And what did you learn from doing that, if you don't mind sharing?
• 33:43
  Yeah. There's, like, there's little tips and techniques and different breathing techniques he talks about that you can do, but it's more about his journey of, like, understanding the power of breathing, breathing differently, talking to different people who really believe in breath and what it can do because he has an experience, like, yours probably, but he goes to a breathing workshop and just, like, trips out. And then it's like, well, why did why did that happen? So it's just him, and he just goes on this adventure, basically, to understand it. So...
• 34:11
  Yeah. And then, yeah, I did, like, I did a few of the breathing techniques, and some of them have just really stayed with me. Like, just the really simple ones even, like, in for four, out for four, maybe the box breathing. So I'm going into stressful situations now. Just know that I can instantly calm myself down and you kinda know that the science is working and what it is.
• 34:30
  Yeah. So powerful. I mean, like, breathing breathing in itself, like, is is so important. And it's sometimes one of those things, like, I said about walking, like, when you think, oh, it's not gonna help, it will help you. But, like, with what she said there, the breath work, like, doing an actual breath work.
• 34:46
  It says... And there's loads on YouTube, but it is... It's, like, weirdly translation. I think what she will have learned from that book is it stimulates a thing called DMT. And obviously, you can get the drug DMT.
• 34:57
  But there's a lot of I don't know. It's really hard to explain without you going for it. But it really is transformational to go through that breath work. For me, when I had an experience I don't mind sharing this with you. I promise you we'll go after this.
• 35:11
  So I had the experience where I was laid down. And I can't remember what the topic of it was, but you get given headphones and eye mask. And it's like you're doing this breath cycle, this weird breathing technique. And it's an hour's breath work. And you get, like, there's loads of voices that are talking in your head.
• 35:27
  And it's, you know, it's all really quite spatially. It's all about trying to tap into your subconscious. And then you have, like you have to let the breath out as much as possible. And you go through basically three cycles of it. And I have this moment where I remembered, it just came into my head, that when I was in year four, there was a girl who was like my girlfriend.
• 35:47
  And she didn't want to hold my hand because I had psoriasis, like, on my fingers, like, growing up. I haven't got it anymore. And that just came into my head. And I was like, so obviously that finishes. And then I was like, fucking hell.
• 35:59
  Why did that come into my head? So then you kind of, like, start thinking, well, okay. Well, what's the meaning of that? And I actually linked it back to something in my own life day to day now on how, like, how that has impacted how I think about things and how I feel around, you know, situations. And because you're you're...
• 36:17
  It's like if you were to ever do, like, any kind of psychoactive drug, you know, psilocybin. There's a lot of research around psilocybin and people with uncurable depression that's going on in this country now, which is fascinating. I'm a real kind of advocate of that in safe environments. And I don't know whether, Prem, or this is beyond anything you've explored. But I know that there is a lot of research in people with uncurable depression doing psilocybin, which is their psychoactive compound found in mushrooms, and then going through therapy alongside of it.
• 36:47
  And it's really powerful and what have you. But a lot of it is to do with kind of accessing the parts of your mind that we haven't got access to. And obviously, doing any type of drugs is there's risks to that, whereas breath work is just your breath. So it was really, really powerful. So, yeah, thank you, Premel.
• 37:03
  More psychology than psychotherapy is what Premel said. But yeah, so really, really powerful stuff. I'm not suggesting you all go and do a breath work class, but breathing in itself from what Stu said, just take them those moments to go through the box breathing when we are stressed and just having moments where you just breathe. Like, there is a moment, just I'll leave
• 37:20
  you with this. There is
• 37:21
  a reason why when you bang your toe, go, oh. It's because your body is literally trying to calm you down. And so it's worth thinking about that next time. I'm really, really stressed. So so that's it.
• 37:33
  That is part two of life acts of hope. You found this helpful. And I really enjoyed doing them. If you did find it useful, maybe we'll do a part two at some stage in future because I'm always looking for shortcuts. I've got plenty more life hacks that can certainly help you out.
• 37:53
  Remember that if you are after a live version of these podcasts in your workplace, send me a message. Paul@NutritionistUK.com, and I will come to your workplace online and deliver how to optimize your health. No forking nonsense of being the most productive, energized, best version of yourself, how to sleep better, how to just basically live a better life. Just send me an email, and we'll have a little chat, see what that looks like. Hope you've enjoyed this.
• 38:24
  Back to normal business next week with our normal episode, and I shall speak to you next Wednesday.
• 39:46
  If you're listening now
• 39:49
  my little post podcast club you spent a lot of time with
• 39:52
  me in your ears this week
• 39:56
  So I decided I'll give you
• 39:58
  a little chat, tell you
• 39:59
  what I'm listening to, what I'm up to. Just check-in with and see how you are. How you doing? Of
• 40:09
  Tom and Ipswich Town supporter. Well, I'm avidly interested in other football teams falling apart. So I love the Tottenham Hotspur story. Although they won last week, annoyed me. Haven't they won two on the
• 40:22
  bounce now? And I'm loving the Manchester United fallout. So I've just been listening
• 40:27
  to Stick to Football as I've been editing this. What else have I got for you? It's got colder. Now, my office where I am is actually boiling hot in the summer. And I was thinking to myself, it's going be great in the winter, because it's going to hold the heat, it's going be great.
• 40:47
  First thing in the morning, it's like an igloo in here. In fact,
• 40:50
  the igloo's probably warmer. But I bought a
• 40:52
  nice little heater that I only need to
• 40:54
  put on for about half an hour, then we're good for the day.
• 40:59
  What else have I got for you? So this week, we've been filming. We did some filming, some good content coming up next month. It's Men's Mental Health Month next month, so we're covering that. What did you think of
• 41:12
  the day in the life we did of the content shoot in the week? Did you enjoy that? Because that was good to do.
• 41:22
  I've had a very busy I feel like it is non stop at the moment, which is good. I've met in person two clients this week, which
• 41:30
  I try and do when I can, which was nice. You have to have been working with me for a
• 41:35
  long time to get that privilege. Went to a client's house to do a bit of training with him. He's got a home gym. That was good.
• 41:42
  I had a real good chat about other things, which was nice. I hate this time of year. I'll tell you what I did do yesterday. So can you hear this?
• 41:52
  I created a
• 41:55
  vision
• 41:55
  board. I'm a man who if you've ever looked online, or if you've looked at any workshops or me sat at my desk, in the background I have a photo frame, and within one of those photo frames, as my goals for the year, I've decided to create a vision board. So yesterday I spent maybe three hours creating my vision board between now and 2030. And it looks really, really cool. And I'm really happy with it.
• 42:22
  So I'm going
• 42:22
  to put that in a nice frame, put it in front of me. Because you've got to
• 42:26
  have a vision, you've got to have a plan. If there's one thing that I consistently say to clients is, when they're not having too much of a good time, it's because they haven't got some kind of plan. And I'm not talking about a plan where they've got to go and eat chicken and broccoli, sit out in the corner on their own. I mean, just being proactive with what they're going to eat for the day. Same goes with you.
• 42:50
  If you don't know what you're going
• 42:51
  to do, it's going to
• 42:52
  go to shit. If when you start work, you haven't got a list of stuff you're going to do, it's going to go to shit. So always good to have a plan. That goes for life, it goes for work, it goes for health, it goes for food. In terms of my fitness and nutrition, over winter I'm going to be putting on a bit of size, and it's going well so far.
• 43:14
  But the thing I hate, so I'm looking to put on about two kilograms between now and the end of
• 43:19
  Jan. And the only negative with that is, inevitably, there has to
• 43:26
  be some collateral in that you're going to put a bit of body fat on, because you can't just put pure muscle on. And it's just not as fun, is it? When that's the case. But you've got to take the rough with this move. So I am very organised with that.
• 43:42
  It's going well, numbers going up in the gym, feeling energised. Obviously it's good function, you eat a little
• 43:48
  bit more. Paying very close attention to what's happening there. Because you've got to have a plan, guys. So,
• 43:57
  that's it. I hope you've enjoyed this week. If you are listening to this, and you've never reached out to me,
• 44:03
  what you doing?
• 44:05
  Might be a confidence thing, I get that. Send me a little email to say, Paul, can we have a chat about my nutrition? I've spent this week nearly two hours with you in my ears, and I'd just like to unpick it. And we can do that. It's impossible that I can't sort you out, unless there's something I'm so wrong that I'm not qualified to discuss, which most of the time, there's usually very specific cases where that's not the case.
• 44:37
  Also, if I'm honest, I'm saying that there's literally no time. I mean, if you were to book a call with me now, let's do this live. I mean, the next time I've
• 44:47
  got you're looking at week of the ninth no, the eleventh is the earliest I can do. And I'm recording this on Wednesday, the twenty eighth. Or tomorrow. Yeah, so I could
• 45:02
  do the eleventh, but you're going have to book now. Otherwise, you have to book in a few weeks. Just send me an email. We'll see what we can do.
• 45:08
  Anyway, hope you have a
• 45:10
  good week. Hope you have a good weekend. Be proactive and not reactive. And if you do book a call, and you let me know you booked a
• 45:23
  call because of this, I will give you a little gift. A little bit of apparel. That's what I'm going to say. You've seen me wearing some things in all of my videos, may or may not. I have a little spare one with your name on it.
• 45:44
  You've got let me
• 45:46
  know that you've booked a call because of this. And you can do that by emailing paulthenutritionistuk dot com, or Instagram me. Or if you can be asked, go on my website, thenutritionistuk.com. No one goes on websites anymore, but go on there, you could book one via there, which people still do. Anyway, right, have a fantastic weekend.
• 46:11
  Lots
• 46:11
  of love.
• 46:12
  Speak to you next Wednesday.