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    Dr Joshua Wolrich
    @unfattening

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Can someone explain to me how honey and chocolate biscuits have become socially acceptable to have for breakfast on the go?!
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People often ask me whether I think calorie counting is helpful as a tool for weight loss. In situations like this, where it helps to educate you on what you’re actually putting into your body, the answer is definitely yes.
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Before all of the comments below telling me that the ‘breakfast’ biscuits have more nutrients/fibre in them... if you’re getting your nutrients by eating biscuits in the morning there are bigger problems to discuss here.
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Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
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Post inspired by @thefitnesschef_ 👊🏻
Can someone explain to me how honey and chocolate biscuits have become socially acceptable to have for breakfast on the go?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ People often ask me whether I think calorie counting is helpful as a tool for weight loss. In situations like this, where it helps to educate you on what you’re actually putting into your body, the answer is definitely yes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before all of the comments below telling me that the ‘breakfast’ biscuits have more nutrients/fibre in them... if you’re getting your nutrients by eating biscuits in the morning there are bigger problems to discuss here. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Post inspired by @thefitnesschef_ 👊🏻
Hope you all had a fantastic week! Enjoy your Friday night!
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I’m starting to get into the swing of things at the new job, nights are done and my plastic surgery knowledge is coming back 😉
Hope you all had a fantastic week! Enjoy your Friday night! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m starting to get into the swing of things at the new job, nights are done and my plastic surgery knowledge is coming back 😉
Nothing quite like a fried duck egg with sliced chicken on a bagel 😍
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Here’s your daily dose of #foodporn
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Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Nothing quite like a fried duck egg with sliced chicken on a bagel 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s your daily dose of #foodporn  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
I often get asked, “does your food get all messed up by the time you get to work?”
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Sometimes.
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Still tastes the same though 😉
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Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
I often get asked, “does your food get all messed up by the time you get to work?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Still tastes the same though 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Not everyone watches my stories, so I just wanted to post this little message of thanks on here. I’m really grateful towards all of you that were brave enough to share your relationship with food so publicly on Saturday’s post.
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You’re all awesome.
Not everyone watches my stories, so I just wanted to post this little message of thanks on here. I’m really grateful towards all of you that were brave enough to share your relationship with food so publicly on Saturday’s post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re all awesome.
People on Instagram are getting a little trigger happy with the SMART and SILLY food labels at the moment.
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Different food will either be more or less nutrient-dense, and hence one will almost definitely be better for you in the long run. In the above example, the strawberries are going to probably be better for you than the jelly beans. Does that mean that you’re SILLY if you choose to snack on jelly beans every so often? Definitely not. Jelly beans are tasty.
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It’s not a bad idea to look through your Instagram feed every so often and unfollow people who make you feel guilty about food. That includes me. I hope my content doesn’t lead to that, but if it does, leave me by the wayside. Feeling guilty is not a prerequisite to getting healthy 👊🏻
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Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
People on Instagram are getting a little trigger happy with the SMART and SILLY food labels at the moment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Different food will either be more or less nutrient-dense, and hence one will almost definitely be better for you in the long run. In the above example, the strawberries are going to probably be better for you than the jelly beans. Does that mean that you’re SILLY if you choose to snack on jelly beans every so often? Definitely not. Jelly beans are tasty. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s not a bad idea to look through your Instagram feed every so often and unfollow people who make you feel guilty about food. That includes me. I hope my content doesn’t lead to that, but if it does, leave me by the wayside. Feeling guilty is not a prerequisite to getting healthy 👊🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
“How is your relationship with food?”
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It’s a difficult question to answer. A few years ago I probably would have said that it was fine, but looking back that wouldn’t have been particularly accurate.
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Throughout my life I’ve used food as a method of control; I’ve labelled foods as ‘good’, ‘bad’, ‘healthy’ and ‘unhealthy’; I’ve restricted certain foods to try and lose weight; I’ve restricted certain macros to try and lose weight; I’ve chewed food and then spat it out in the bin because I wanted the feeling and taste of the ‘bad’ food without the calories.
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Those aren’t the actions of someone whose relationship with food was fine - instead I would put myself firmly in the disordered eating category, bordering on the eating disordered.
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It’s not easy to recognise these things when you’re living them. I don’t have a perfect solution for you, but I wish that someone had recommended to me to go and see a dietitian/nutritionist back then.
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Being able to recognise these behaviours may just be the difference between another failed attempt to repair your relationship with food and a successful one. I want this page to be a safe place where you can share and learn from eat other - if you’re feeling brave and you have something you want to ask in the comments below please do so, let’s support each other.
“How is your relationship with food?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s a difficult question to answer. A few years ago I probably would have said that it was fine, but looking back that wouldn’t have been particularly accurate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throughout my life I’ve used food as a method of control; I’ve labelled foods as ‘good’, ‘bad’, ‘healthy’ and ‘unhealthy’; I’ve restricted certain foods to try and lose weight; I’ve restricted certain macros to try and lose weight; I’ve chewed food and then spat it out in the bin because I wanted the feeling and taste of the ‘bad’ food without the calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Those aren’t the actions of someone whose relationship with food was fine - instead I would put myself firmly in the disordered eating category, bordering on the eating disordered. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s not easy to recognise these things when you’re living them. I don’t have a perfect solution for you, but I wish that someone had recommended to me to go and see a dietitian/nutritionist back then. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being able to recognise these behaviours may just be the difference between another failed attempt to repair your relationship with food and a successful one. I want this page to be a safe place where you can share and learn from eat other - if you’re feeling brave and you have something you want to ask in the comments below please do so, let’s support each other.
“Dear my fellow Instagram health & fitness influencers...
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So you’ve decided to pay the rent using Instagram eh?! That must be exciting for you! A little bit nerve-wracking I bet.
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You must have done pretty well so far. You’ve built a brand and a following, people are invested in who you are and what you post. It’s taken effort, time and dedication, and no matter what your friends and family think it’s quite a big deal!
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This is a tangent but bear with me. Remember when everyone got made at Nestlé for pushing their breast milk formula to mothers in 3rd world countries? Don’t worry I’m honestly going somewhere with this. Why was everyone so mad? Let me let you in on a little secret - people really respect a brand with morals, regardless as to what capitalism tells you.
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You’re going to start getting offers from brands, offers of money to mention their products to your following. Unfortunately 90% of those products are going to make spurious claims that don’t have any scientific evidence, but why should you care eh? If it pays the rent...
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I’ll tell you why you should care. These people that follow you? They’re real people. They have families, jobs, rent, worries, insecurities... and because you’re in the health & fitness industry a lot of your followers will be trying to lose weight. They’ll have tried to lose weight for ages. They’ll almost definitely have yo-yo dieted, crash dieted, fad-dieted... and it’s not their fault. They’ve been exposed to so much crap advice it’s not surprising.
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Don’t be another source of nutribollocks.
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Don’t be another influencer who throws their morals out the window for a quick buck. If you do, and I find out, you can guarantee I won’t stay quiet about it.”
“Dear my fellow Instagram health & fitness influencers... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So you’ve decided to pay the rent using Instagram eh?! That must be exciting for you! A little bit nerve-wracking I bet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You must have done pretty well so far. You’ve built a brand and a following, people are invested in who you are and what you post. It’s taken effort, time and dedication, and no matter what your friends and family think it’s quite a big deal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a tangent but bear with me. Remember when everyone got made at Nestlé for pushing their breast milk formula to mothers in 3rd world countries? Don’t worry I’m honestly going somewhere with this. Why was everyone so mad? Let me let you in on a little secret - people really respect a brand with morals, regardless as to what capitalism tells you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re going to start getting offers from brands, offers of money to mention their products to your following. Unfortunately 90% of those products are going to make spurious claims that don’t have any scientific evidence, but why should you care eh? If it pays the rent... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll tell you why you should care. These people that follow you? They’re real people. They have families, jobs, rent, worries, insecurities... and because you’re in the health & fitness industry a lot of your followers will be trying to lose weight. They’ll have tried to lose weight for ages. They’ll almost definitely have yo-yo dieted, crash dieted, fad-dieted... and it’s not their fault. They’ve been exposed to so much crap advice it’s not surprising. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t be another source of nutribollocks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t be another influencer who throws their morals out the window for a quick buck. If you do, and I find out, you can guarantee I won’t stay quiet about it.”
Awesome day with @musclefooduk working on something special 🤫. Looking forward to working with @martinnutrition @rachelannehobbs and @healthandfitnessdoctor moving forward - wasn’t expecting to get on so well with them! I guess that’s what happens when you get a dietician, nutritionist and two doctors in a room together 😉
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Thought it was only appropriate to post my meal prep for my night shifts just gone - @musclefooduk sirloin steak with steamed greens, chopped tomato and wholegrain mustard. Finished with balsamic vinegar, mixed seeds and sea salt.
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Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Awesome day with @musclefooduk working on something special 🤫. Looking forward to working with @martinnutrition @rachelannehobbs and @healthandfitnessdoctor moving forward - wasn’t expecting to get on so well with them! I guess that’s what happens when you get a dietician, nutritionist and two doctors in a room together 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thought it was only appropriate to post my meal prep for my night shifts just gone - @musclefooduk sirloin steak with steamed greens, chopped tomato and wholegrain mustard. Finished with balsamic vinegar, mixed seeds and sea salt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not have a look at my website for an easy calorie/macro calculator, as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Shift workers who do night shifts live less than those who don’t... isn’t that a heartwarming fact for all us medical professionals 😂
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My top tips for nights shifts:
1. Get some sleep during the day prior to your first shift, it’s often the hardest!
2. Try and exercise prior to the shift if you can.
3. Try not to eat between 12am-6am if you can help it. Your body isn’t used to eating during that time.
4. If you’re lucky, sleep for a few hours during the night!
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Not everyone will be able to do all of these - they’re suggestions not musts! The best thing to do is just not do night shifts at all, but we can all dream eh?!
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Follow me 👉🏻 @unfattening for more like this, and why not check out my anti-detox t-shirt on sale this week, link in the IG bio!
Shift workers who do night shifts live less than those who don’t... isn’t that a heartwarming fact for all us medical professionals 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My top tips for nights shifts: 1. Get some sleep during the day prior to your first shift, it’s often the hardest! 2. Try and exercise prior to the shift if you can. 3. Try not to eat between 12am-6am if you can help it. Your body isn’t used to eating during that time. 4. If you’re lucky, sleep for a few hours during the night! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not everyone will be able to do all of these - they’re suggestions not musts! The best thing to do is just not do night shifts at all, but we can all dream eh?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not check out my anti-detox t-shirt on sale this week, link in the IG bio!
I wanted to share this recent image by @thefashionfitnessfoodie as I think it shares my feeling on this topic perfectly.
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For long-term health, real strawberries are always going to be better for you than Haribo strawberries... but does that mean you’re never allowed to have the latter?
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When we label something ‘good’ or ‘bad’ we fuel the feelings of guilt and shame around food. Saying this isn’t helpful isn’t strong enough; I’d argue it’s harmful. Choosing to eat sweets every so often is more likely to help our disordered eating behaviours, not cause them.
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So next time you really fancy a handful of sweets, go for it. Don’t let the ever prevalent ‘clean’ eating trend make you feel bad about that.
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Before I get droves of angry people telling me I’m encouraging unhealthy eating: eat your sweets in moderation. Obviously.
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Follow me 👉🏻 @unfattening for more like this, and why not check out my anti-detox t-shirt on sale this week, link in the IG bio!
I wanted to share this recent image by @thefashionfitnessfoodie as I think it shares my feeling on this topic perfectly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For long-term health, real strawberries are always going to be better for you than Haribo strawberries... but does that mean you’re never allowed to have the latter? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we label something ‘good’ or ‘bad’ we fuel the feelings of guilt and shame around food. Saying this isn’t helpful isn’t strong enough; I’d argue it’s harmful. Choosing to eat sweets every so often is more likely to help our disordered eating behaviours, not cause them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So next time you really fancy a handful of sweets, go for it. Don’t let the ever prevalent ‘clean’ eating trend make you feel bad about that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before I get droves of angry people telling me I’m encouraging unhealthy eating: eat your sweets in moderation. Obviously. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, and why not check out my anti-detox t-shirt on sale this week, link in the IG bio!
Who’d have thought that calling out nutribollocks would cause so much angst eh?!
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There are people whose entire livelihood is based on selling you lies and praying on your insecurities around food and how you look. Enough is enough.
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Tag someone below who needs to hear this kind of message on a Monday 👇🏻
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T-shirt link in bio if you haven’t got yours yet 😘
Who’d have thought that calling out nutribollocks would cause so much angst eh?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are people whose entire livelihood is based on selling you lies and praying on your insecurities around food and how you look. Enough is enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone below who needs to hear this kind of message on a Monday 👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ T-shirt link in bio if you haven’t got yours yet 😘