What exactly does Health Coach mean?
My job is about helping people to have a sound health foundation so that you can constantly improve your performance on the training surface and thus achieve your goals.

What is the foundation for a healthy life?
You influence your health management significantly through your lifestyle.
This includes…

Nutrition: Optimize your digestion insofar as you increase your ability to act (sympathetic nervous system, responsible for performance and the reduction of energy reserves) and improve your ability to recover (parasympathetic nervous system, responsible for relaxation and rest). Parasympathetic and sympathetic are two important opponents of the autonomic nervous system, which you can significantly support through your diet.

Sleep: Know how much sleep you need. Both quantitatively (e.g. 7-9 hours) and qualitatively. For example, the deep sleep phase should make up about 5-15% of the duration of sleep.

Stress management: Take into account your accumulated stress levels. That means private and work and training and the associated Maximum Recovery Volume (the range of volume at which you record the best increases).

Metabolism and hormones: This includes enough fat, optimal carb loading, i.e. carbohydrate supply, protein intake and calorie intake.
Your hormones are constantly and long-term influenced, not by short-term “peaks”. Regularity is important here!

Immune system and inflammation management: Your goal is acute inflammation from training (note: every training session causes minimal inflammation in the body, this is completely normal). Chronic inflammation must not arise!

What role does nutrition play in this?
All nutrition trends and philosophies have their own justifications and entitlements. The only problem is the amount of instructions, recommendations and scare tactics. Above all, they give end consumers the feeling that healthy eating is complex, time-consuming and involves calculations, preliminary planning and profound knowledge. A task that many do not even want to face due to a lack of time or motivation. Everyone knows what is healthy. I would like to break down healthy nutrition for you into 5 simple rules:

1. Eat natural foods:
They occur naturally on earth. They grow in / out of the earth
(e.g. vegetables, fruit). They were alive before consumption or on their way
there (fish, meat, eggs). They have a short sell-by date.

2. Don’t eat too much
Maintain a neutral energy balance with an appropriate macronutrient distribution.

3. Eat mostly plants
The majority of any meal should be made from plants. They have the highest nutrient density with the lowest energy content. If you fill your plate with vegetables and other plant-based products, you run the risk of violating rule number two.

4. Always base your meal around a source of protein
For good regeneration and building processes during training and also for saturation.

5. Take breaks between meals
There should be at least four hours between meals. This will ensure good digestion and keep your blood sugar level stable. The longer the break between meals, the sooner the body can detoxify, cleanse cells and optimize energy and make it better available. One reason why I have been practicing intermittent fasting for two years: I benefit from the fasting benefits and avoid fat building through deprivation of energy.

Health factors are considered in the nutrition guide of my fitness program:
www.healthcoach-online.de