How To Lose Weight

The no-fuss guide on how to shred fat.

Ahhh, weight loss … the fitness industry evergreen. I’ve written a lot on this topic over the last years as I feel there is still a lot of confusion about it. This article helps you cut through the non-sense frequently found in mainstream media and focus on what really works. The basics. Enjoy!

Continue reading “How To Lose Weight”

Nutrition For A Healthy Immune System

A science based guideline.

“Boost your immune system with this weird trick!” This and similar nonsense can be found everywhere. But is it even possible to boost your immune system? And if so, is it even desirable? What supplements do you need to take? Is there even any value in doing so? Does body composition alter immunity? A lot of questions and I tried my best to answer them all. Spoiler: working on diet quality is always king.

Continue reading “Nutrition For A Healthy Immune System”

Intuitive Eating

What it is and who should or shouldn’t do it.

Intuitive eating is sometimes frowned upon in the fitness industry, with counting macros being the “superior” way to go. Most of the time intuitive eating is misunderstood though. It’s more to it than “just eat until you are full” and choosing foods based upon “what your body tells you”, because for most people this would mean bingeing on pizza and ice cream until they can’t walk anymore. Intuitive eating is a tool to develop a better feeling for hunger, satiety and health in general. How is it done? Read on!

Continue reading “Intuitive Eating”

The Carb Guide

Intake, health, appropriate carb sources, all explained.

Opinions on carbs differ widely in mainstream fitness media. You’ll find everything from “essential for health” to “addictive as cocaine and equally dangerous”. And for all of these opinions you will find some guru propagating them in the form of some weird diet to make money. Forget all of the non-sense, I have compiled a science based guideline on carbs to answer all the questions. Enjoy!

Continue reading “The Carb Guide”

On The Importance Of Diet Quality

Why eating like an adult pays off huge times.

Be prepared for some tough love, because I am tired of seeing adults eating like an unchaperoned child at a birthday buffet. We are putting so much effort in our training, we optimise sleep and lifestyle, yet we pay little attention of what we are actually putting into our bodies besides “hitting our macros”. It is nice to have a flexible diet, but that doesn’t mean you can squeeze as much junk in it as you can. It is time for a reality check!

Continue reading “On The Importance Of Diet Quality”

Why You Should Stop Perma Dieting

A vicious circle leading nowhere and how to break it.

Permanently dieting is the number one mistake people make after they achieved their first big fat loss goal. They are happy they look and feel the way they do now and afraid that gaining weight will kill the goals they achieved. They want to maintain the shredded look, but often maintaining is the hardest thing to do, leading only to more restraint than the diet itself. Read on to learn more about these problems and how to get rid of them!

Continue reading “Why You Should Stop Perma Dieting”

How To Make Veggies Taste Great

Let your five a days be great again.

Vegetables are healthy, colorfoul and delicious but even a lot of people embrancing the fitness/bodybuilding lifestyle do not eat enough of them. Sadly most people think veggies are boring or even do not like them at all. If you are one of them, I am sorry to tell you that you just can’t cook. Vegetables are rich in micro nutrients, fiber and low in calories. They can taste incredibly good and bring your main dishes to the next level. What they lack are some culinary key elements and a little love and creativity when preparing them. Read on to learn more!

Continue reading “How To Make Veggies Taste Great”

How To Eat More When Dieting

Eating more food to stay happy while losing fat.

The laws of thermodynamics are unforgiving. To lose body fat, we have to force our body to burn our own reserves to fuel our energy demands. This quickly devolves into “eating less of …” spiraling down to ridiculous serving sizes as you try to maintain weight loss. Hunger creeps up. Frustration levels rise. Adherence plummets. But we can counteract this by eating more! Eating more of the right stuff. How is this possisble? Read on!

Continue reading “How To Eat More When Dieting”

What You Should Know About Collagen

Sticking to the facts.

There is a new trend in the supplement and fitness industry: collagen. The name has a greek rooth: kólla means “glue” and the suffix -gen denotes “producing” as it was used in the past to produce glue out of skin and tendons of slaughtered animals. Now, it is either sold as a powder, hydrolyzed or undenatured, or as one of the components of bone broth and it should help against joint pain, autoimmunity, skin aging, gut issues and more. Even if a big part of the claims are exagerated as usual, there is a bit of truth behind. Let’s have a closer look at it.

Continue reading “What You Should Know About Collagen”

Stop The Snacking

An innocuous habit with big consequences.

Snacking. It’s just what we do, right? Well, at least that’s what the food industry wants us to believe. And while it is true that at the end of the day energy balance is pretty much the only thing that matters for fat loss and yes, you can fit in those junky snacks and still lose weight, doing so comes with a boatload of problems. So let me explain why snacking is probably the number one habit that is holding you back from attaining your body composition goals.

Continue reading “Stop The Snacking”