A former car salesman from Cardiff says a simple '2pm rule' has transformed his life after he found himself £100,000 in debt and weighing 22.5 stone. Paul Fish, 47, who now works as a sports massage therapist, battled a cocaine addiction and binge eating for years before turning his health around.
Mr Fish's problems began during the 2007 financial crisis, when mounting debts led to his relationship breaking down and triggered a cycle of heavy drinking, drug use and junk food consumption. At his worst, he was eating up to 10 times a day and spending around £700 a week on cocaine.
His wake-up call came in 2021 when he was denied wisdom tooth surgery because his BMI was deemed too high. The following day he started walking 12,000 steps daily and later completed a 150km charity walk for Great Ormond Street Hospital. However, it was only when he began fasting after watching YouTube videos that his weight began to drop significantly.
Mr Fish now delays eating until 2pm, sometimes 4pm, and has swapped crisps and chocolate for salmon, avocado and chicken. He follows a low-carb diet Monday to Saturday, with a 'carb refeed' on Sundays. His weight has fallen to 15.8 stone. He also says he experienced a 'spiritual awakening' on 31 October 2025, which helped him end his 25-year drug dependency.
He told the BBC: 'Fixing my food was the final piece of the jigsaw, my mental health has improved so much. I feel like I've been released from prison.' Mr Fish has now set up a walking group in Cardiff to encourage others to get active and is on a mission to help people facing similar challenges.
