Solutions
Losing weight, building muscle, or living healthier – your health goals and motivation are unique. Together, we will develop a nutrition strategy that fits seamlessly into your routine and is sustainable long term.
Weight management
Many people have attempted to lose weight several times—often with short-term success but without lasting results. In most cases, the issue is not a lack of motivation, but rather strategies that fail to align with daily routines and personal challenges. Work-related stress, limited time, social commitments, or health concerns can make it difficult to maintain healthy habits over the long term.
Sustainable weight loss is not solely determined by what or how much we eat. Physical activity, stress management, sleep quality, and our mindset towards our bodies all play a critical role. Successful weight reduction requires more than a restrictive diet—it involves fostering a healthier lifestyle as a whole.
In my coaching programs, we identify the key factors affecting your current habits and develop a personalized strategy that goes beyond nutrition and incorporates physical activity. The goal is to establish long-term changes that are scientifically sound and realistically applicable in your everyday life.
Nutrition & Health
Sustainable dietary change requires more than general advice. Each person brings unique needs, routines, and goals — whether it’s the desire to lose weight, the challenge of managing a chronic condition like metabolic syndrome, or the decision to follow a specific dietary pattern such as a vegan, ketogenic, or intermittent fasting approach.
As a nutrition scientist with a PhD and several years of research experience in the fields of metabolic syndrome and non-alcoholic fatty liver disease (NAFLD), I combine current scientific evidence with practical strategies that are realistic and applicable to everyday life. My work is based on evidence-based methods, but also on the understanding that nutrition should be both functional and enjoyable.
Alongside my scientific expertise, I bring personal experience to the table. Over the years, I have tried and tested a range of dietary approaches myself—including vegan diets, intermittent fasting, and low-carb strategies. These firsthand insights help me better understand what works in real life, and what obstacles individuals may face when adopting new eating habits.
My consultations focus on three key areas:
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Healthy aging – proactive, science-based, and individually supported
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Metabolic syndrome – using nutrition as a targeted tool for prevention and support
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Special dietary patterns – nutritionally adequate and adapted to your individual needs
Each program is based on a detailed analysis and a customized strategy that supports your health goals while helping you build lasting nutritional awareness and confidence.
Healthy aging
Healthy aging is an active process that can be positively influenced by conscious lifestyle choices. In addition to nutrition, regular physical activity plays a key role. Both factors interact to slow down age-related changes and help maintain physical and cognitive function over the long term.
Scientific studies have shown that a balanced diet combined with adequate physical activity can:
- support the maintenance of muscle mass and strength, thereby helping to prevent age-related muscle loss,
- improve bone health and reduce the risk of osteoporosis,
- enhance insulin sensitivity and lower the risk of developing type 2 diabetes,
- support cardiovascular function and help maintain healthy blood pressure levels,
- preserve cognitive abilities and reduce the risk of age-related cognitive decline,
- strengthen immune function and increase resilience to infections and chronic diseases.
As part of the consultation, we will assess your current eating habits and physical activity levels. Based on this, we will develop a strategy tailored to your individual needs. The goal is to support healthy aging by ensuring an adequate supply of essential nutrients and promoting appropriate movement—both of which contribute to maintaining your health and quality of life over time.
Metabolic Syndrome
Metabolic syndrome refers to the simultaneous presence of several risk factors that significantly increase the likelihood of developing cardiovascular disease and type 2 diabetes. These risk factors typically include abdominal obesity, elevated blood pressure, high blood sugar levels, and unfavorable blood lipid profiles. Together, they interact and amplify their negative impact on overall health.
A targeted change in nutrition is a key component of managing metabolic syndrome. Evidence shows that dietary interventions can:
- help regulate blood sugar levels and improve insulin sensitivity,
- improve blood lipid values (triglycerides and HDL cholesterol),
- support the natural regulation of blood pressure,
- reduce body weight, particularly visceral fat,
- lower the risk of complications such as heart attack, stroke, and type 2 diabetes.
As part of the consultation, we assess your current dietary habits and develop a personalized plan tailored to your metabolic profile. In addition to food choices, we also take physical activity, sleep quality, and stress factors into account in order to address all relevant aspects of your health.
Over the course of several years, I have conducted scientific research in the fields of non-alcoholic fatty liver disease (NAFLD) and metabolic syndrome. This experience enables me to provide evidence-based guidance with a deep understanding of the complex physiological mechanisms involved.
Special diet forms
More and more people are choosing a specific dietary pattern—whether for health reasons, ethical beliefs, cultural background, or ecological concerns. Whether vegetarian, vegan, gluten-free, ketogenic, low-carb, or based on intermittent fasting, each approach offers potential benefits but also requires careful planning to ensure nutritional adequacy.
The goal of nutritional counseling is to make your chosen diet work for you—not only in line with your personal values but also in a way that meets your body’s needs. Restrictive diets can increase the risk of deficiencies, especially when entire food groups are limited or excluded. Key nutrients that often require special attention include iron, vitamin B12, iodine, calcium, omega-3 fatty acids, and protein.
Common dietary approaches I work with include:
- vegetarian and vegan diets
- gluten-free diets for celiac disease or gluten sensitivity
- lactose-free diets for lactose intolerance
- ketogenic and low-carb diets
- intermittent fasting (e.g., 16:8 or 5:2 models)
- Paleo, clean eating, or intuitive eating frameworks
These dietary preferences can also be integrated into other focus areas such as healthy aging, weight reduction, or sports nutrition. Your dietary strategy is developed in a way that supports your personal goals—whether it’s maintaining long-term health, improving physical performance, or achieving a healthy body weight.
During the consultation, we evaluate your current eating habits and adapt them to meet your individual needs. The goal is to create a nutrition plan that is evidence-based, practical for your daily life, and aligned with your values and health priorities.
Fitness nutrition and personal training
Due to my both educations as doctorate as nutritional scientist and sports and fitness administrator, I am able to provide both a nutrition- as well as a linked training-concept.
“We are what we repeatedly do. Excellence then is not an act but a habit.” – Aristoteles
Muscle Growth Starts with the Right Sports Nutrition
Consistent training is important — but without the right nutritional foundation, physical progress can quickly plateau. Many athletes struggle not because they train too little, but because their diet doesn’t support muscle growth and recovery. Common challenges include:
- Eating “healthy” but not in a way that supports hypertrophy
- Undereating or overeating without realizing it
- Not getting enough protein — or spreading it poorly across the day
- Relying on supplements without a strong nutritional foundation
- Following generic advice that doesn’t fit their body, schedule, or training style
What’s missing is often not effort — but a clear, personalized nutritional strategy that turns training into lasting results.
With a PhD in Nutritional Sciences, 17+ years of hands-on fitness experience, and a background in sports and fitness administration, I specialize in nutrition for muscle growth, strength, and recovery.
My focus lies on:
- Promoting muscle protein synthesis through adequate and well-distributed protein intake
- Structuring macronutrient balance to support training adaptation and recovery
- Creating realistic routines for long-term success, not short-term fixes
Effective Training Plans for Real Muscle Growth
Lifting weights alone doesn’t guarantee results — what matters is how you train. Many ambitious gym-goers hit a wall not because they’re lazy or undisciplined, but because they’re following routines that simply aren’t built for consistent, long-term progress
- No clear progression or training logic
- Inadequate or poorly distributed training stimuli
- One-size-fits-all routines that ignore personal needs and recovery
- Repetitive exercises with poor movement variety or imbalances
- Inattention to technique and load management over time
What’s often missing is a well-designed, personalized training structure that creates consistent stimulus, fits the individual, and works in synergy with a tailored nutrition strategy.
With over 17 years of training experience, a professional background in the fitness industry, and a PhD in Nutritional Sciences, I combine practical gym expertise with deep scientific insight. This allows me to develop training plans that are customized, realistic, and aligned with your goals — whether you’re looking to build lean mass, break through a plateau, or train more efficiently.
Instead of relying on cookie-cutter split routines or generic online programs, I help you analyze:
- Your current training level and movement patterns
- Your goals, schedule, and available time
- Strengths and weaknesses
- The right balance of volume, intensity, frequency, and recovery
The result is a targeted and effective training plan that works with your body.
Get the most out of both
Lasting progress doesn’t come from training or nutrition alone — it’s the right combination of both that drives real results. Whether your goal is to build muscle, improve strength, or enhance overall performance, a coordinated approach ensures that every effort counts. By applying scientific principles from both sports nutrition and training adaptation,
I develop strategies that are tailored to your physiology, goals, and recovery capacity. No generic templates — just targeted plans that align your nutrition with your training, helping you make consistent, measurable progress.
The result: more strength, better recovery, and long-term success without wasted effort.
Why many people don’t reach their health goals
1. Generic meal plans
Many plans are not only too standardized but also impractical for real life – making them difficult to follow consistently.
2. Lack of long-term motivation
Motivation is high at the beginning, but without guidance and structure, it’s difficult to stay consistent over time.
3. Magic pills & shakes
Weight-loss shakes and diet pills promise quick results – but real, lasting change requires more than shortcuts.
4. Too much restriction
Strict diets often lead to frustration and are rarely sustainable in the long run.
5. Not enough physical activity
Without movement, the full potential of a healthy diet remains unused – exercise is a key part of lasting success.
6. Crash diets & the Yo-Yo effect
Extreme diets may bring quick results, but they’re usually followed by rapid setbacks.
7. Cravings instead of intuition
Cravings often override good intentions – intuitive eating needs structure and clarity to be truly effective.
8. No personalization
What works for one person may not work for another – without individual analysis and tailored strategies, even the best plan can fail.