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Life Hacks: More Focus, More Energy, Less Stress · No Forking Nonsense - The Nutritionist UK

• 0:00
  @paulthenutritionist: Hello and welcome to another episode of No Forking Nonsense and today we are doing a very special episode on life hacks. But it's not just a special episode on life hacks, this is quite literally taken from a client workshop that I did. I posted on Instagram yesterday as I record this with a after a clip whether you would like this as a podcast and overwhelmingly you said yes. I decided to split it up into two parts. So we've got episode one today, episode two on Friday.
• 0:27
  And in this episode, episode number one, we're going to be going through the ultimate daily routine, how to master your focus, your energy, improve your mornings. You're going to learn why pressing the snooze button absolutely batters your sleep. How daylight therapy will optimise your energy and how to do it in under five minutes. How to block out distractions whilst you're at work using a really simple but effective technique that I use having had ADHD. How to maximise your daily energy and this one trick that will instantly wake you up and takes thirty seconds.
• 1:06
  How to structure the timing of your coffee for optimal taste and impact and how to maximise the mid part of your day to beat any type of mental fatigue. There's very little nutrition in here. So this is life hacks but it's life hacks. Not so much about nutrition, not until part two anyway. Then in part two, it's probably my favourite half of the talk and I'll talk about that at the end of the day.
• 1:33
  Before I get into that, if you are tired of your algorithm giving you perhaps negative unhelpful information, then engage with this, like you're doing now on social media. Engage with only the positive, influential, nice, helpful information to change your algorithm. Many, many, many people have told me that this actually works and we know it works. You can change your algorithm, you can shape your algorithm just by interacting with good, positive information like this. So do that and you will find that your algorithm significantly improves and stops seeing people dancing around telling you not to eat and drink busy drinks.
• 2:20
  So that's it. Enjoy episode one of today's life hacks and episode two will be released Friday 4AM where we go into a whole other world. It's a little bit longer today, but I know it's worth it and I will catch up with you at the end. So this workshop is a bit of top tips, bit of life hacks and for me this is like, as I say, it's like my favourite topic because I am all about optimising life and there are going to be things in here that you love and there's going to be things that mostly Premil will be annoyed at because they're things where I've taken shortcuts where maybe I shouldn't have done. So as I said, before we start this, there are loads of life hacks in here.
• 3:01
  It makes sense to just pick three of them. This is going be quite an entertaining, hopefully quite an entertaining little PowerPoint and they're kind of things that I do to try and make my life a little bit easier. We don't want to make things really complicated so I'm not expecting you to follow all of these but hopefully it gives you some inspiration as you kind of go through your day. So we're going to start with mornings, the most exciting part of the day in my opinion. I feel that mornings are a missed opportunity to kind of I'm very passionate about ensuring that we start our morning as slow as possible and the reason for that is that if you start your day with complete stress and that stress could be by waking up with no time to leave the house, having a really aggressive alarm clock, it could be grabbing, you know, having an espresso within the first like ten seconds of waking up, all of those things it's just setting your day up to fail.
• 3:56
  What we want to do is we want to ideally remember all of these things are going to be like the perfect scenario and we've got to be honest, there are times when you can't do this. What we want to do is we want to try and give ourselves the best opportunity to have the most calm, positive day that we can, as wanky as that sounds. The first thing is to never have a snooze button. First of all actually, don't have an alarm that's really aggressive. Know those ones like back in the day like I feel like we've moved away from that.
• 4:23
  Most iPhones don't tend to give you those types of alarms. We want to ideally and I know there are many people, certainly Jam being one of them and actually probably quite a few of you who use the Sleep Cycle app. If you don't know what the Sleep Cycle app is, it's a free app and it basically logs your sleep, so it logs your movements in your sleep and it will wake you up at the top of your, third cycle of sleep, I. E. We sleep in ninety minute cycles and they're broken up into three thirty minutes and the perfect time to wake up is when you're at the end of a sleep cycle, for want of a better term.
• 5:00
  The best advice I can give you, and I will have hopefully said this to many of you, is that let's say you wanted to get up at 07:00 in the morning. If you wake up at 06:15, it is better for your day in terms of energy levels, your alertness, your concentration, how you're feeling to just get up. Because if you end up going back into a sleep, you'll find that when you do actually wake up, you'll wake up really groggy because you've potentially slipped into a deeper sleep than you actually wanted to and then you're interrupting that sleep cycle. It's why if you ever do get startled awake because I don't know, some alarm or something happens or whatever or you have a nightmare, usually you will end up feeling proper groggy the next day and that's the reason why you want to wake up as naturally as possible, which is why we never press a snooze button because the snooze button, all you're doing is you're kind of forcing yourself to go back into a really unhealthy stage of sleep. The next thing it's much harder to do that these days but the next thing we want to do is we want to get some sunlight in our eyes as soon as you can really.
• 6:02
  So in the perfect world, you get and we'll talk about kind of little things to do as soon you get up but at the earliest opportunity, you want to get some sunlight in your eyes. When I wake up in the summer, back door to my house is like bare facing to the left of me and the sunlight is usually kind of up there, so to kind of top left of me and I would just stand in my garden and just kind of stare, not obviously directly into the sun but like just kind of stare in the general direction. Now if you can't do that I've actually got this cost me nothing from Amazon and it's like a daylight light, so it's basically just a square light therapy lamp. I think it cost me like £15 and what I'll do is as soon as I start work or if I start reading in the morning, I'll just turn that on so it's in my eyes because you want to get your body into that circadian rhythm as quickly as possible. Remember our bodies are really boring when it comes to sleep, what happens in the morning is as important as what happens in the evening.
• 7:02
  Obviously, do not touch your phone. Again, everything we're trying to do first thing in the morning is to give ourselves enough calm so that your body naturally has opportunity to wake up. There is nothing more unnatural than looking at your phone and looking at your emails and your mates who were out last night or your work, some idiot messaged you at 08:00 in the evening conveniently, perfectly at 08:00 because they have scheduled an email reply to make it look like they're really hard working. It requires your immediate response. Just don't allow those people to take your attention.
• 7:38
  In the ideal scenario, we wouldn't look at our phone. If you've still got a TV in your room, you need to throw it in the dustbin. There is no benefit to having a TV in your room we might touch on that in a second but when you wake up, we want to be as calm as possible slow, calm. If you need to let yourself have an extra half an hour, do that. What I like to do is get up, have a shower, brush my teeth in the shower which we're probably going to come on to in a second there's a bit of a life hack in itself.
• 8:04
  Get up, be really, really calm, no bright lights. I'm fortunate enough to have Philips Hue light bulbs around my house and I set it in a setting called sunrise, so it's like kind of calm lights, it's supposed to bright aggressive lights and only when I'm ready to I'll either look at the sun or I'll use a daylight lamp. The other things to do is to, as soon as you can, after you've weighed, have a good pint of water because most people are inevitably dehydrated from not drinking at night. I do the first drink that I have has a vitamin C and zinc or a knock off baroque in my water. Just bosh it down, it's water soluble, kind of gives a bit of flavour as soon as you wake up.
• 8:42
  But by the time I've done that and I've come downstairs, I've tidied it up a little bit, I purposely and this is probably not ideal, but after dinner I kind of purposely half heartedly clean up because I want to have something to do in the morning just to kind of kill time before I make my first coffee because we should all know by now the longer you wait for that first coffee, the better it tastes and that is a factual scientific fact. The other one there is to ideally if you struggle to not get off your phone, charge your phone in another room. Sometimes that's not doable if that's your alarm, especially if I'm asking you to sleep cycle but if you're somebody who literally struggles, then arguably do that. We're going to touch on the evening in a second, obviously falls out of this bit. That's the perfect kind of morning.
• 9:28
  As soon as you wake up, minimum distraction. Don't read the news, I mean that is a life hack in itself, you can't influence the news so why are you allowing it to infect your negativity? No good comes out of that stare and you don't look at the news, watch BBC news in the morning because you just set yourself up for a bad day. We want calm as much as possible. Here we go.
• 9:45
  So when you get up, it doesn't matter, I tend to have two showers a day mainly because I go to the gym in the evening, I wake up and I will clean my teeth in the shower. The reason why I do that is because it allows you to be carelessly messy. You know, you clean your teeth, toothpaste is going everywhere, need your oven, go clean your sink of all the toothpaste that dries up as well. There's something quite nice and therapeutic about being in the shower and just starting your day doing something quite constructive. Also the thing that I like to do in the morning is I finish my shower with just thirty seconds.
• 10:21
  If I might, this is probably not even that long, but a little bit of time just like to wake myself up and I would definitely do that if I do wake up a bit groggy and want to have that cold water on my face because what it does is it stimulates your vagus nerve and it makes you just instantly feel like awake and it's priming your body to wake up. Conversely to that, if you splash cold water on your face before bed, then again you're disrupting what we need, is the calm entering into your bed. Then if you'll go into the gym in the morning, which many of you do if you're doing some kind of activity, try and remove any barriers. I do this, you follow me on social media you'll know that a couple of months ago I was trialling going to the gym as early as possible. And it wasn't actually too bad, but two problems that I found was firstly, I was really bored in the evening because I'm so used to going to the gym and I couldn't have the natural breaks, I'd work all day and then it was like well now I'm just into my evening, whereas I like to have like okay I'm working, now I'm in the gym and now I can and then once I finish the gym I can start my wind down routine, so I struggled with that.
• 11:22
  The one thing that I really learnt quite early on is that and I'm someone I'll go to a David Lloyd gym, obviously change rooms are quite nice, whereas some gyms aren't What I like to do is I'll go to the gym and I like to get changed and start that kind of weird ritual of getting changed, getting everything set up, goes to gym, whereas in the mornings, how was I right? I am getting changed into my gym stuff, I'm putting my civilian clothes into my gym bag and then I'm literally just I'm taught when I say I was out of house within thirty seconds, I'd still go in the shower and brush my teeth, let's say that was a five minute shower and then as soon as I was like out of the shower, I was in the car within three minutes, dressed out in the car done and then I'm just straight to the gym, sipping on electrolytes and water on the way to the gym. You're somebody who struggles, one of the easiest things to do is just get your clothes out from the night before because you want to optimise that time as much as possible.
• 12:16
  I think in terms of cold shower, you could have a cold shower every day. I once read a book that got in my head, it really got in my head, it was by a gentleman called Jamie Olderton, I can't remember what the book was called but he was ex military and he really got in my head because he was saying one of the things he was on about was like, you've got to have a cold shower every day and the fact that you don't want to do it is more of a reason why you should do it and that really fucked with me for about six months because I'd be in the shower and I'm like, fuck's sake, I've got to make it cold and the fact that I really don't want to do this means I have to do it. I was in this horrible cycle for ages but I can tell you that cold therapy does work, having, as I say, going to a gym which has a spa and I genuinely feel the benefits both mentally and physically from jumping in the cold plunge. Cold showers are worse I feel because they like tickle you but like I say, you don't dunk all in, you just get to like scrape a little bit.
• 13:08
  Thirty second cold shower really does the job. As I said, listen, we want to have a slow morning as much as possible, so here are some kind of extra tips to optimise that start to the morning. I believe there is no place for shit coffee. If you are having instant coffee, I have lost respect for you because instant coffee tastes like a big bag of dicks and it takes too long to wait and there's just no excuse for it these days. I purposely get coffee and I make coffee in an obnoxious it's called a Fellow and it's like a drip coffee, but it tastes amazing.
• 13:45
  If you're going to have coffee, just spend some time making it. It's like if you've and I've never been to a wine connoisseur but it's almost like you want to take the time to make it and a good coffee, like a really good coffee costs you like £7 and that is a really good £7 because that bag all last year, if you think what, I don't know, I did that video on the pumpkin spice latte and it costs me £7. You know, like if you're making a decent coffee at home and just enjoy the ritual, I really love the ritual of boiling the kettle, grinding the beans pouring it in and it's just a really nice thing to do. And it just tastes so much better than having like I mean, can't remember last time I had any kind of Nescafe or anything like that but that just tastes of chemicals. A big tip is to get coffee that actually tastes good and spend some time making those flavours come out, as wanky as that sounds.
• 14:35
  I even did this at university, it was just something that almost like that instant calm and that instant slow ritual. Also, here is something that I've learned really recently. I have found, let's say we all were sat and having a coffee and we were really enjoying it and we enjoyed it so much that I said let's go and make another one. By the time I've come back, even though it's the exact same coffee and I've sat in the exact same seat, the same mug, that second coffee never tastes as good. I have found the answer to that is to just have a fuck off coffee, just one massive coffee, so then you can enjoy a huge coffee and then you don't have to worry about a second one because it's never going to taste as good.
• 15:17
  You might as well have a real big coffee to begin with, which is what I do. We grind 40 gs of coffee and that's between two of us. If I'm honest, I have a little bit more and that does usually about maybe two normal mugs of coffee as in like each maybe yeah, well whatever, just have good kind of coffee, a good sized coffee and enjoy it. When I say makes two mugs, mean I have the same craft because we put it in the craft. In the morning, if you're going to listen to something, listen to something that I say listen to non fiction in the morning, fiction in the evening, same with reading.
• 15:58
  So I like to listen to business podcasts, science podcasts, nutrition podcasts first thing in the morning because I want to get my day like motivational. I like to do interviews of people I want to listen to. I don't want kind of cheap laughs in the morning but as the day goes on, so as soon as I finish, let's say to now with like, I don't know, 05:30, I want to be in the gym for six. As soon as I finish here, I pack up the office and the podcast is always like football podcast, Ipswich Town podcast, funny podcasts, just stuff which is a lot lighter so I instantly have that mental break of like, business is done, time for fun, time for relaxing because I want to just switch off. Read or listen to something that makes you feel empowered No Forking Nonsense is a good podcast to listen to.
• 16:47
  Obviously the nutrition coaching feed, just something which aligns with what you're into at the moment, your passion, just something that you're going to learn something. I really find it's really inspiring to have that and it really gets you day game. So this morning I was listening to an interview with Polly March on who's, he's where I get, I shouldn't say this in case we share this episode, but he owns loads of gyms, he owns, he's got very good lots of brands within the industry of health and fitness. I just like listening to people in that world and same with business as well. If you can, I know not everyone can do this, have breakfast with your family, even if your family is your dog, just spend some time just slowing down and trying to have breakfast?
• 17:34
  It's just nice to have that ten minutes. I try and have a coffee morning every morning, that's what I like to do. Just spend ten minutes, twenty minutes just kind of reassessing, working out where you're at, it's just a nice thing to do. With breakfast, obviously we've spoken a billion times about how I like to make a smoothie. Frozen fruit is cheaper, it's always going be there.
• 17:55
  If you buy fresh blueberries, they're out of date by like within three days. If you buy, frozen blueberries, you can keep them in the freezer and it keeps your smoothie cold. Nobody wants a warm smoothie, so you're making smoothies, you're making porridge, if you're making granola, get yourself some frozen fruit, so you get loads of berries and it really does the job. You want to kind of save that time in the morning. The first thing to do, if you have the opportunity to do so, stand up to work for the first bit.
• 18:21
  So I do this is a stand up desk and first thing in the morning, the first things I do, I will stand up, I have like a because I've got sciatica in my back that's just ongoing and I roll my foot on like a rolling ball to kind of ease the posterior chain and like it's my first twenty minutes it stood up. Really, really important, find it really helps me and it means that you're telling your body, excuse me, you're telling your body that okay good, we're in action mode now because if you've gone from bed to maybe sitting down having coffee, to sitting down at work, you're not giving your body opportunity to wake up. Ideally we'd all go for a walk but for many people that's not possible. If you can, stand up to work for the first bit if you can't, maybe go for a ten minute walk. On work this is all about protecting your intention.
• 19:13
  One of the things that I do is it is very rare that I ever have any phone conversations or meetings before 10:00 and I will start work usually around half eight and that kind of ninety minutes is so protected because I want to ensure that I'm organised for the day, I write my to do list, doing the things that I want to do, I'm protecting my own attention, but if I just go straight into a meeting at 10:00, haven't had time to prepare anything, I haven't outlined my day, I'm in the kind of demand of somebody else, so no meetings in my diary start until 10PM, really important if that's the case where I can just kind of ease into the day and just feel like I've got control of things before things happen. In the ideal world, it's really important that you can try and give email its own slot. One of the things that I learnt which always sticks with me is that every email is a priority to the sender. What that means is that if I send an email, I want the reader of that to prioritise my email and that isn't the case.
• 20:14
  If you receive an email, you've received one in about 100 emails a day, so if you can just allocate some time, like x time and y time, those are your two, maybe three times that you check your emails, then you're again controlling that attention because what you've also got to remember is every three emails requires an action and what I mean by that is that every single email you either have to delete it, reply to it, I don't know, you've been given a job to do, whatever it is, it all requires an action. So it ends up when people say it used to always make me confused when people are I'm just going to clear my emails. What does that mean? Because if you reply they're going to reply back, if you're deleting it that's an action, it doesn't make sense. It's this never ending vortex, no one's ever had an empty inbox for longer than six hours, right, because there's going be another email that comes in.
• 21:08
  I am really bad at this, keeping one tab open at a time. The best that I get is when I do your check ins, what I will do is I will open Typeform, which is your check-in forms and your food diary and then I've got WhatsApp on the computer here. So I will open a brand new window, so today's check-in date, so behind this window I've got my check-in window open. The reason why I do that is because I don't want to check emails, I don't want to do anything other than ensure that I'm giving my full attention to those three things Typeform, Food Diary, WhatsApp because otherwise you end up looking so on this tab now, I've got so many things, I've got like my podcast editor, Transistor, which is where we upload the podcast, I've got a spreadsheet with all your client details on, I've got my calendar, my emails, like I could fit from one thing to the other but I don't want to do that, I want to make sure that as best as we can that we're kind of keeping it as concise as possible. At the end of your day, super important, ideally you've written your to do list anyway at the start of the day, but at the end of the day just write what are the things that you need to achieve tomorrow.
• 22:19
  I will do this on a Friday, I will write, okay, weekend jobs, what do I want to achieve? Because what that means is that when you come to work in the morning, can kind of assess things and work out, like, what you want achieve, what are we starting with, what are the priorities, then you can add things onto it. Ideally you would have one main thing to do and you commit to that. Don't let email be your first job as well, because as I said, by opening your email, you're kind of like, well as I have wrote here, you are agreeing to work on everyone else's list instead of your own and most importantly, I have no notifications on this screen. I boasted before about there are no notifications on my phone.
• 22:58
  I have to log in to my emails, I have to open WhatsApp, nobody can get my attention, there's only certain people who when they call me will be notified because I want to be in control of my own attention. You are all best when you control your days, like control your weeks. Where you all struggle is when you lose control and that's the same with every human. The easiest place to start is turn your notifications on. There is no excuse to have notifications on social media.
• 23:25
  It's so annoying when I'm talking, was with before rugby last week, we go for coffee and I was met one of the lads early on and he's in his twenties and we're literally mid conversation. He's got his phone, like, face up and it's like we're mid conversation and blink and then he's instantly down. I said to him, mate, is everything alright? It's like someone in hospital. He was like, no, no it's just a notification.
• 23:46
  Was like, turn them off. It's so annoying, you're looking down and suddenly it's like, oh you need to do this, need to do that and we want to be in control of our own attention because when we've got stuff to do, if you want to be as productive as possible, it needs to be on your terms. The pomodoro technique I actually dropped the timer. So The pomodoro technique is the thing that completely changed my life. Get yourself a timer, you don't need to get a pomodoro timer like I have.
• 24:11
  If you struggle with concentration, procrastination, whether permanently or whether intermittently, the Pomodoro technique will fix it for you. If you've got a massive thing to do or one of those jobs that you don't really want to do, you get a timer out and you set it for twenty five minutes. Aim of the Pomodoro, this is someone with peak ADHD, the aim of the pomodoro is you do one thing for twenty five minutes and that when I say one thing, mean one job, one task. So if that is writing a report, you do that for twenty five minutes. If something comes into your head, you have yourself a little notebook like I've got here or you have your pad open and you will write the thing that comes into your head but you don't actually just quickly write it down and you get back to it.
• 24:54
  As soon as that timer goes off for twenty five minutes, stop really important, even if you're mid word, mid sentence stop because an open loop is better than the closed one to go back to and you take five minutes away. Now what you're meant to do with Pomodoro for five minutes is meditate for five minutes. What I tend to do is look at this to do this I might send some text messages like go on WhatsApp, whatever I need to see. So you want to ensure where you can, you're twenty five minutes on five minutes off four times and then you have a twenty five minute break. You do one task you don't do a thousand tasks, just one task per pomodoro.
• 25:28
  There are people who have recorded every Pomodoro that they've ever done and what you'll find is within that Pomodoro, so within that twenty minutes, you will get more done in four Pomodoros than you would do on an eight hour day skidding from one thing to the next, so if you're ever struggling for a task, highly recommend you do that. Two minute rule I really like, if a job takes two minutes just do it right away because well, why would you not? Unless you're in a pomodoro obviously. And obviously you've heard the phrase eat the biggest frog first. I mean, goes without saying, you want to try and do the one thing but you want to start eating the biggest frog first because it will just get pushed to the bottom of your to do list, just suck it up, get it done and move on.
• 26:09
  If you can, walk your phone calls so you know, if you're on the phone, get up, stand up, walk around, do laps. I often will do laps of this office here, just backwards and forwards if I'm on the phone. The other thing that I will do is if I've been working for too long, I'll just go on to I've got some space over there and I'll just do some press ups or just some moving around, some lunges, some stretching just to kind of break it up a little bit. I'll often just stand outside and get some air just because I don't want to feel like I'm, you know, cracked in one spot for too long. Give yourself like a deep lock day using a promodoro, put your phone on silent, put it on flight mode, do what you've got to do and just lock in for an hour and you will find again that you'll get more done doing that than nothing else.
• 26:54
  You could do that as two pomodoros or you could do it in an hour. The other thing is if you're aiming to do so, if you've got something really important to do and you put it off, so that big job or going to the gym or going for a run for a walk, if you said I'm going to go for a run tomorrow and you don't go, you can't skip it two days in a row. So the rule is you never skip two days in a row of doing something. If you say you're going to do something, if you miss one day, fine, but you don't miss two days, because usually that's how things spiral. Really important that we keep anything that you're doing.
• 27:28
  If you miss it once, it doesn't get put off for two days because it ends up being this snowball of just being forgotten about.
• 27:35
  Speaker 2: Okay, when
• 27:36
  @paulthenutritionist: you're at your desk, whether standing up or sitting down, water, I have been surprised, unusually surprised, how many clients I've got who've been with me for well over a year and we're having conversations and we haven't talked about water for a year and they say no, actually I haven't been on top of my water and I'm horrified because I'm like shit, I didn't even think about that. So here is your reminder for everyone listening. Make sure you are drinking at the very least two and a half litres of water a day, if not a little bit more depending on your size and obviously that doesn't count with activity and that is just water, any teas and coffees going around there. The easiest way to do is to just get yourself a decent bowl. This is Polar Gear, cost me less than £20 off Amazon, it's a litre, it sits at my desk, but it also, I will drink that, I will sip that, I don't know how many times I have sipped it during this call, but I will sip that regularly and then when it's finished, I like my cue to get up and walk around anyway, so get yourself a good one litre bottle, keep it on your desk and fill it up.
• 28:37
  Glasses are just annoying because no one really knows how much, is it 300ml, is it 350ml, is it 200ml, just get a bloody bottle, it's so much easier. I have an infuser, for those watching the video you should see that this has spearmint in. Love the smell of spearmint in. So I'm waiting for this to press the button so you can see the steam. I had a client recently who was like, Are you smoking?
• 29:05
  No, it's an infuser. You want to keep your desk as tidy as possible, as organised as possible and a good smelling, clean, lovely, pleasant environment to work in, really important. Here's something that I've also learnt really recently. When you're stressed and overwhelmed and you're feeling like you've got a lot going on, your work is you know, you're feeling a little bit stressed and just foggy in your head, make time to go for a walk. Here's the cash, when you think to yourself a walk is not going to fucking help me right now, that's when you need to go the most.
• 29:42
  It's something that I've learned recently. The first three minutes of a walk when I don't want to go, I'm like this is fucking annoying man, could do with being back at work. By the end of the walk, suddenly I go from being in a quiet grumpy mood to actually coming back into the office feeling like okay good, I'm alright now. And it's usually the air is moving around but I promise you, because I am somebody really, if I'm honest with you, I'm kind of like can't really be asked to walk when I don't have a dog with me, like I kind of don't see the point, so if you can just force yourself to just ten minutes, step away, go outside, get some air, get some vitamin D, go for a walk, I promise you you'll feel better for it and if you feel like the walk isn't the answer, that's when you need to go for a walk. Obviously, it goes without saying, for lunch do not rely on 01:00 you to try and make a decision of what you're having for lunch, just have last night's dinner.
• 30:37
  Last night I had gnocchi bolognese with some salad, today for lunch guess what I'm having? Gnocchi bolognese with some salad, throw it in the microwave, bish bash bosh, good to go. I don't want to be relying on me at 01:00 when I've got calls, I've got another two and a half calls today going to the gym and then I've got a wedding this weekend I've got a pack for but all that stuff's on my mind, don't want to spend an hour trying to create the perfect lunch when I'm mid workflow so that's not going to happen. At the very least, save your protein because the protein is a thing that we struggle to get in meals wise, mostly because they require a bit of prepping and cooking. So if you add chicken last night, then just save some extra chicken, throw it in the brat, make a salad, make a sandwich, whatever.
• 31:19
  But just try and help future self. When you're making dinner, make an extra portion of something ready to go the next day. I want to emphasise this because of late, certainly on my social media following an article I did and then some other episodes of podcasts and different bits and pieces, I want to double down that sugar free drinks are fine. There is no problem with you having some sugar free, ideally caffeine free, but sugar free Coke Zero, sugar free Sprite Zero. I've recently got SodaStream which has changed my life and I've got loads of sugar free syrups to go in there.
• 31:55
  If you're worried about the health implications from a carcinogenic perspective, do you know what, I'm going to be really annoying here and say if those are your concerns, listen to last week's episode of No Forking Nonsense where we go through all the science, I don't want to spend time here, but here is why I think they have their place. In the afternoons, it's really pleasant to have a sweet tasting thing that I can have on my desk and just enjoy. I can have a nice cold, caffeine free, sugar free, busy drink and it's quite pleasant. That's it. I don't want you to feel that you can only have I mean I enjoy water but I don't want you to feel you can only have water and herbal tea because you can't have any caffeine.
• 32:41
  Enjoy having squash, have some fizzy squash, get yourself some sparkling water and put some squash in it, like enjoy, I want you to enjoy kind of what you're eating and what you're drinking and I like to have a sugar free drink in the afternoon. As I said, doing something between work and the sofa, so going for a walk, get a shower, do some cooking, just don't get up from work or come home from work and just sit on your arse because you're just like such a waste of like an opportunity. When you've been at work, you're in that kind of productive space, so let's kind of rinse that for all it's worth. Carry that over, which is what I do. Carry that over into the gym.
• 33:17
  After the gym, I cook and it's like I'm carrying over. When I start my wind down is when I sit down to have my dinner and then I start to wind down. So in Friday's episode, I'm going to be honest with you, I think I've saved the best until last because you're going to hear on Friday how to master social situations, eliminate stress in the evening, get the best sleep of your life, improve social dynamics, simple memory trick to never forget a name again, how to effortlessly navigate social events, how to talk to anybody, how to leave awkward situations, a really impressive rule to stop overthinking, how a simple £20 Amazon purchase will not only instantly relax you, but it will take you to another dimension, how to use breath work to force your nervous system to switch off, how to optimize your evenings, practical kitchen shortcuts, how to have the best sleep of your life as I said and the exact environment to live the happiest life possible. In addition to that, you have some inputs from my clients, so we go through some client questions, it's a fantastic episode, so you can listen to that on Friday at 04:00, it's released.
• 34:49
  I guess the only other thing for me to say is that and I've been really impressed and pleased that people have taken up this offer because there are no ads on this episode as you know and if there is, where the fuck are they coming from? I'm not getting a penny from but I know for a fact there aren't any ads on here and that's a conscious decision. I'm sure you are sick of how many podcasts there are, with loads of ads interrupted and I've said a million times that I until I am paid an insulting amount of money, there will not be ads on any of my episodes. But how you can benefit from listening to me is that I am opening up a few slots in the next few months, either this quarter or next quarter to bring no forking nonsense directly into your workplace with a forty five minute lunch and learn workshop. So what is it?
• 35:44
  So it is, as I say, a workplace virtual lunch and learn, which is just pure science backed strategies to help your team feel human and stay shut. I will be guiding and explaining really comprehensively how you can maximize productivity, how you can get rid of those energy levels, super quick foods that you can eat to maximize your day in terms of your day to day energy, but also workplace energy, getting the most out of your team, getting the most out of your job, just essentially just becoming the best version of you. And remember, I'm going to repeat this, everything's science back, everything I say has gotten receipts, but also I pride myself, so I hope you know by now, in making things as simple and as accessible as possible. That is why last year when I did one of many talks to a construction organisation, they were surprised firstly at how many people came along but also they were more surprised at how many comments they had of individuals who they thought would not be interested one bit, who really, really did take lots from it. I do it online because I found that people are more likely to ask questions in the chat box, it also means we're not restricted and I haven't got to charge you travel.
• 36:58
  It becomes really expensive if I'm taking a whole day out of work, so I think you will find that this is absolute great value for your workplace. If you would like me to do a virtual lunch and learn, it doesn't have to be a lunchtime by the way, it could be whenever you want, but we all love alliteration. If you would like me to do that for your workplace, send me an email paulthenutritionistuk dot com, that's paulthenutritionistuk dot com. We'll have a chat, make sure it is what you're after and make sure that it's something I can help you with and then we'll get it booked in. Hopefully before Christmas, if not a little bit
• 37:31
  Speaker 2: afterwards. Looking forward to hearing from you.
• 37:34
  @paulthenutritionist: Anyway, catch up on Friday with What Is an Unreal podcast episode. Chat to then.
• 38:26
  Speaker 2: Hello you, it's been a couple of weeks since I gave you a little brucey bonus and thought I'd definitely do one today because this is thirty eight minutes as we speak so if you have lasted this long congratulations. So one of the things that I'm toying around with at the back end of my coaching is we've got like so many resources, in fact I'm going go through them on the call for you. Mean, to be honest with you, you name it, we've got a resource of it. We're talking how to eat out, how to drink alcohol, how to shop a plant based resource, what protein sources are, how much protein is in every item of food you can imagine, an airport resource, how to eat on holiday, like an on the go resource, what to buy from a garage in the service station, like if a client has come to me with a problem, I've got a resource for it. And when I give my client their plans, which is obviously completely customised around their consultation form, the call that we have, their food diary so I know what they're eating and I improve it.
• 39:54
  Like all these things, we've got so many resources. But something that I've found is that despite me kind of boxing them up into three different folders to try and organise them, they can be quite hard to source. So a little bit of a sneak under the magician's hat, what I'm currently writing is a bit of a mini course that's going to be for my clients, so that when they start with me they can in their own time work through it, it's not like you do this course you get a little certificate, it's none of that. But they work through this course so that they can access this information and it's really really organised, they can download the bits and it's taken a long time to do. And I wondered, is that something you'd be interested in?
• 40:40
  If it is, can you send me the word yes with the teacher emoji? Nothing else, just that, just one. These always get good responses. So it's almost like a mini survey for my most committed listeners who are unlikely to be my clients, because my clients have just messaged me. So Instagram callednutritionist, the word yes, with a little teacher icon, so I know that you're interested.
• 41:18
  Anyway, I hope you found this useful, and I'll speak to you Friday. Ciao with you, boss.