It’s 18:59. You are staring at the fridge. Inside, there is a glorious leftover pasta dish. But then, a voice in the back of your head whispers: “Don’t do it. It’s almost 19:00. If you eat that now, it turns directly into fat.” We all know this feeling. Many people operate under the assumption that at 19:01, our metabolism clocks out, goes home to watch Netflix, and anything we eat subsequently glues itself directly to our hips. But is human biology really that rigid? Let’s look at the actual mechanics of digestion to figure out if the ‘when’ is truly as critical as the ‘what’.

One of the key things we ask our clients who do the 90 Day Challenge with the goal of fat loss or muscle gain is: How well do you sleep? This factor is often underestimated. What may have become “normal” over the years is in no way something that has to be normal.
Getting up several times a night to use the bathroom? Needing more than 10 minutes to fall asleep? Waking up in the middle of the night and not being able to drift off again?
We hear things like this all the time – and they can be one reason for slow or stalled progress. In this article, we’ll look at some possible causes and show you how to optimise your sleep.

In this article, you’ll learn how to enjoy cinnamon stars, raclette and panettone without freaking out when you step on the scale. You’ll get a clearer sense of what’s really going on in your body and your mind – and how to make your choices more calmly. On top of that, you’ll get two simple, everyday-friendly cookie recipes.

We’re often asked which healthy small bites we recommend when hunger suddenly strikes. First things first: with regular meals in the right combination, you can prevent cravings most effectively. Still, there are plenty of reasons why between-meal snacks can become necessary or helpful. In this post, we dig into the topic of snacking and share practical tips so you’ll no longer have to wonder which snack best supports your fitness goal.

The fitness world can feel like the Wild West. One influencer swears that fasting is the only way to get lean. Another promotes an “ancient” exercise that will supposedly give you a shredded core in three days. Meanwhile, your friend just bought a fat-burning tea because someone on TikTok promised it was “doctor approved.” If you want to navigate this chaos without wasting your time, money, or health, you need one thing above all else: scientific literacy (OECD, 2017; UNESCO, 2017).

Searching for nutrition tips in the “online jungle” can make your head steam. I’ve already explained the 10 most common nutrition myths. Now let’s get more specific and focus on the fitness goals of losing fat or building muscle—and the nutrition strategy that fits each. That raises questions like: Where should I start? What’s right and what’s wrong? Fast and radical, or long-term and sustainable? Maybe YOU have asked yourself these questions too. In this blog post, I’ll help you find answers by giving you a science-based foundation so you can make decisions tailored to your individual needs. Let’s get started.