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(Bit of an audio issue on this episode, but you'll get used too it)

You were "good" all week. Then Saturday happened and you ate everything in sight. Now you're lying on the sofa feeling like absolute shit, promising yourself you'll start again Monday.

This isn't a willpower problem. It's biology.

In this episode of No Forking Nonsense, registered nutritionist Paul Evans (MSc, RNutr) breaks down exactly why binge eating happens, why it's not your fault, and how to stop the restrict-binge-guilt cycle that's been ruining your weekends for years.

We cover:

• The Minnesota Starvation Experiment (1944) and what it reveals about restriction and overeating
• Why eating 1,200 calories during the week guarantees you'll binge on Saturday
• The blood sugar rollercoaster that makes one biscuit turn into ten
• The "fuck it" button and all-or-nothing thinking
• Why you can't stop eating at night (and what to do instead)
• The exact calorie targets that prevent binges without restricting progress
• How to give yourself permission without losing control

This isn't generic advice about "listening to your body." This is evidence-based, practical information that will change how you think about food forever.

If you've ever felt out of control around food, blamed yourself for binging, or promised to "be better" next week - this episode is for you.

For five days of completely free coaching head to tinyurl.com/kickstarter26

thenutritionistuk.com/weekend

You're doing everything right. Eating less. Moving more. Trying harder. And you're still tired, still struggling, still wondering why nothing is shifting the way it should.

What if the problem isn't effort?
What if it's the four things nobody ever actually talks about?

Not a new diet.
Not a supplement stack.
Not another programme.
Four things so simple they sound almost too obvious - and yet the research behind them is some of the most compelling in the whole of nutrition science.

In this episode Paul breaks down exactly what they are, why they work, and why most people are getting at least two of them badly wrong without even knowing it. This everything - energy, mood, body composition, how you feel when you wake up in the morning.

If you've been doing all the right things and still not feeling it - this is the episode you've been waiting for.

🎙 No Forking Nonsense - the UK's second most listened-to nutrition podcast.

New episodes every week.

Find Paul at thenutritionistuk.com