Food as medicine
Nutrition
No diet, no bans, but a plate that fills you up and keeps you healthy for a long time. Protein, plants, fat and time, in the right order.
The underrated building block
Eating protein right: how much, when and from where
The official recommendation of 0.8 grams per kilo is enough to survive, not to age well.
Sweet, but expensive
Cutting sugar: where it hides and how to get rid of it
The WHO recommends at most 25 grams of free sugar a day, the average lies at three to four times that.
Eating by the clock
Intermittent fasting: getting started, methods, who it suits
What intermittent fasting can and cannot do, which method fits which daily life, how the first two weeks go and for whom time-restricted eating is the wrong choice..
Olive oil, vegetables, time
The Mediterranean diet: the best-studied eating pattern in the world
Why the Mediterranean diet passes more studies than any diet, what it really consists of, how it works in a northern supermarket and which mistakes cancel the effect..
The forgotten organ
Fiber and the gut: 30 grams that change everything
The gut flora steers immune system, metabolism and mood, and it lives on fiber.
Nutrition
Protein Calculator
Weight, goal and activity: how much protein you need a day, how to spread it across meals and where it comes from.
Food that fits you
What does your plate look like?
Calculate your basal rate and needs, see calorie target and macros and, if you like, request a nutrition plan that fits your daily life, your taste and your goal. No bans, no powders.
- Calorie target and protein, fat and carbohydrate amounts instantly from height, weight, age and activity
- Weekly plan with meals you cook in 20 minutes, plus shopping and pantry list
- Rules instead of recipes for restaurants, canteens, travel and weekends so the plan survives real life
