# Timon Dhaeze

> Your health, handled. Data-driven, science-based coaching in training, nutrition and health for driven people.
> Timon Dhaeze runs online health and fitness coaching. He is a High Performance Health Coach,
> certified personal trainer (NASM, EREPS level 4, BAPT Nutrition Coach) with a master's degree in history (Ghent University),
> based in Belgium. He coaches fully online, wherever you live, and guides driven people with one system that treats
> strength training, nutrition, lifestyle and sleep as four building blocks that work together.
> Most people coach themselves in his app; High Performance 1:1 Health Coaching is the premium offer with Timon himself.
> Dozens of lasting transformations, 4.9 on Google across 19 reviews. Trade name of FD96 BV, Ghent.

The site exists in English (default, on the root), in Dutch under /nl/ and in French under /fr/,
with the same pages in each language.

## The method and the coach

- [How the coaching works](https://www.timondhaeze.com/): strength training, nutrition, sleep and recovery tackled together as one system; you start where the biggest gain is waiting
- [About Timon Dhaeze](https://www.timondhaeze.com/about/): historian, personal trainer and coach; lost more than 25 kilograms himself; certifications NASM CPT, EREPS level 4, BAPT Nutrition Coach, master's degree in history from Ghent University
- [Transformations](https://www.timondhaeze.com/transformations/): dozens of lasting transformations with figures and context per client
- Built on hundreds of scientific studies behind the app, the health check and the blog (the full list is not public)

## Offer and prices

- [Offer and prices](https://www.timondhaeze.com/coaching/): the four steps side by side, from the free health check via two free weeks of the app and the app subscription to High Performance 1:1 Health Coaching
- [Free health check](https://www.timondhaeze.com/healthcheck/): twelve questions, about three minutes, and straight away your Health score and a concrete plan for this week; free
- [The app](https://www.timondhaeze.com/app/): training, nutrition, lifestyle and sleep in one plan that adjusts every week to your own data; closed beta from 19 November 2026 (30 free places); at launch both plans start with two weeks free, then 49 euro per month or 250 euro per year (20.83 euro per month); you pay for the first time after day 14 and can cancel before that at no cost; the official launch is on 10 January 2027; joining the waiting list is free
- [High Performance 1](https://www.timondhaeze.com/1-on-1/): 1 Health Coaching: the premium one-on-one offer with Timon himself, by application only; training and nutrition built and adjusted by him, a written review of your check-in every week, a one-hour video call every four weeks, direct contact between check-ins, the app included at no extra cost; price on application, with a minimum of 12 weeks; personal training in Ghent can be added at 80 euro per session; optional and billed separately: meals and groceries delivered at home based on your nutrition plan (the food itself is billed separately) and extensive blood work to steer on even more data
- [Free discovery call](https://www.timondhaeze.com/coach/?bron=site-blog-magnesium-en-slaap): half an hour by video call, no obligation
- [For companies](https://www.timondhaeze.com/companies/): a talk of 60 to 75 minutes (500 euro excl. VAT, up to forty participants, on site or online) and a group class of 50 minutes (250 euro excl. VAT, maximum twelve participants); every participant gets the free health check, the employer only a group picture

## In-person personal training

Personal training is an add-on for app subscribers and coaching clients. 80 euro per session.
- [Personal trainer Ghent, Belgium](https://www.timondhaeze.com/personal-trainer-ghent/): sessions at JIMS Rooigem

## Questions this site answers

- [Lose fat sustainably and keep it off](https://www.timondhaeze.com/lose-fat/): After three months you live in a lighter body that stays that way, built with strength training, food you sustain and weekly steering.
- [Build muscle with a plan that works](https://www.timondhaeze.com/build-muscle/): After six months your muscle mass shows and feels different, built with progressive strength training, enough food and a number that moves every week.
- [Gain weight healthily and get stronger](https://www.timondhaeze.com/gain-weight/): Too light and nothing sticks? After six months you weigh more and lift heavier, with strength training and an eatable, protein-rich plan.
- [Get stronger with technique that lasts](https://www.timondhaeze.com/get-stronger/): After three months you lift heavier with technique that spares your joints. For people starting out and for people picking it back up.
- [Sleep better without trackers or tricks](https://www.timondhaeze.com/sleep-better/): After six weeks you fall asleep faster and wake up rested. Fixed anchors, light, movement and nutrition at the right moments of your day.
- [More energy, even after a long working day](https://www.timondhaeze.com/more-energy/): After six weeks you get through your afternoon without crashing. Training, nutrition, sleep and stress come together in one single system.
- [Rehab and rebuilding after injury or surgery](https://www.timondhaeze.com/rehab/): After three months you move with confidence in that body part again. We rebuild at your pace, in consultation with your doctor or physio.
- [Improve your posture after hours at a desk](https://www.timondhaeze.com/improve-posture/): After three months your neck sits looser and your back sits straighter. Mobility, targeted strengthening and habits you keep between meetings.
- [Perform better at work without burning out](https://www.timondhaeze.com/improve-performance/): After three months you get more out of your working day and last longer. Strength training, nutrition, sleep and lifestyle in one system for driven people.
- [Finally know what and how much to eat](https://www.timondhaeze.com/what-should-i-eat/): After eight weeks you eat without guessing. You know your protein, your portions and a handful of meals you repeat without thinking.
- [Break emotional eating without a ban list](https://www.timondhaeze.com/emotional-eating/): After three months you recognise the difference between hunger and a hard moment. Without a list of banned foods and without guilt afterwards.

## Evidence and blog

- [Blog](https://www.timondhaeze.com/blog/): articles in which every figure is checked against the primary literature, in English, Dutch and French, with a growing number of articles in Spanish, German, Portuguese and Italian under /es/blog/, /de/blog/, /pt/blog/ and /it/blog/
- [Building Coach Timon](https://www.timondhaeze.com/blog/building-coach-timon/): What was built in the app, week by week.
- [Why am I so hungry in the morning? What last night's dessert has to do with it](https://www.timondhaeze.com/blog/why-am-i-so-hungry-in-the-morning/): Your body clock makes you least hungry around 8 am. In 12 men, a fast-sugar drink left blood sugar lower four hours later than a slow drink with the same calories (4.7 vs 5.3 mmol/L), and they were hungrier. Two short nights raised ghrelin, the hunger hormone, by 28%.
- [How often should you weigh yourself? What the studies measure](https://www.timondhaeze.com/blog/how-often-should-you-weigh-yourself/): There is no proven ideal frequency. Weight loss programmes in which participants weighed themselves produced 3.4 kilos more loss than minimal support. Trials that asked for daily weighing did no significantly better than trials that asked for less frequent weighing. For keeping weight off after losing it, the evidence points to near-daily weighing, under the same conditions and going by the average.
- [Training and nutrition terms explained](https://www.timondhaeze.com/blog/training-and-nutrition-terms-explained/): Reps in reserve, double progression, trend weight, basal metabolic rate. These are the words behind your plan in Coach Timon. Here's what each one means, why it matters and what the app does with it, in plain language.
- [Why another app? The story behind Coach Timon](https://www.timondhaeze.com/blog/why-another-app/): I'm a health coach in Ghent and I built an app. Coach Timon runs on the same rules I use with my one-on-one clients and adjusts your training and nutrition to your own data every week. This is why I built it, who it's for and what it costs.
- [How fast do muscles grow? What the studies measure week by week](https://www.timondhaeze.com/blog/how-fast-do-muscles-grow/): During the first three to four weeks, much of what you measure may be swelling. According to a researchers' model, real muscle growth starts after about eighteen sessions. After a few months, controlled studies land on average at a little under a kilo of extra lean mass, with huge differences between people.
- [How do you get stronger? What the research measures on load, reps and rest](https://www.timondhaeze.com/blog/how-to-get-stronger/): In the largest analysis, 178 studies with 5097 participants, heavy programmes with several sets, at 80 per cent of your maximum or more, scored best for strength. Lighter training makes you stronger too. Train the movement you want to get stronger at and gradually add load or reps. Training to failure proved unnecessary for strength.
- [How often should you do strength training per week? What the research really says](https://www.timondhaeze.com/blog/how-often-strength-training-per-week/): Twice a week is enough for most people. With the same number of sets, spreading them over one, two or three sessions makes little difference to muscle mass. For strength, the most recent research points to a possible advantage for training more often. The practical minimum is four sets per muscle group per week. For more muscle mass, the newest position stand recommends ten sets or more.
- [What is the difference between a personal trainer and a personal coach?](https://www.timondhaeze.com/blog/difference-personal-trainer-personal-coach/): A personal trainer usually guides one side of your health: training. A personal coach covers all four building blocks: training, nutrition, lifestyle and sleep. That matters because most of the result happens outside the gym, in the structure of your week.
- [How much protein do you need per day?](https://www.timondhaeze.com/blog/how-much-protein-per-day/): A healthy adult needs 0.83 grams of protein per kilo of body weight per day according to the European reference value. With strength training the gain continues to roughly 1.3 to 1.6 grams per kilo, above which the curve flattens. And the figure of 2.3 to 3.1 grams that circulates everywhere refers to lean mass, not body weight.
- [Chamomile tea and sleep](https://www.timondhaeze.com/blog/chamomile-tea-sleep/): Chamomile tea works well as a calming evening ritual. As a sleep aid the evidence is thin: in the only trial in 34 people with chronic insomnia, chamomile extract did no better than placebo. The positive studies used extract in capsules. Allergic to the daisy family or on blood thinners? Check first.
- [Salt and night-time urination](https://www.timondhaeze.com/blog/salt-night-urination/): A pinch of salt before bed does not help against night-time urination. In 223 people who ate less salt, night-time urination fell from 2.3 to 1.4 times a night. What also helps: looking at what you drink across the day and not staying in bed longer than you need. Regularly up twice or more? Get it checked.
- [Magnesium and sleep](https://www.timondhaeze.com/blog/magnesium-and-sleep/): Pick an organic form such as bisglycinate or citrate, stay under 250 mg a day from supplements and take it at the same time every day. In a double-blind trial, magnesium oxide was absorbed no better than a placebo. And the effect on sleep is small. That it works mainly in people who get too little is plausible. It has not been proven.

## Other languages

- [Nederlandse versie](https://www.timondhaeze.com/nl/): full Dutch version of the site
- [High Performance 1:1 Health Coaching (NL)](https://www.timondhaeze.com/nl/coaching/): Dutch version of the coaching page
- [Version française](https://www.timondhaeze.com/fr/app/): full French version of the site
- [Coach Timon in French](https://www.timondhaeze.com/fr/app/): the app page in French; outside English and Dutch the app is the offer, High Performance 1:1 Health Coaching runs in English or Dutch

## Contact

Email hello@timondhaeze.com. FD96 BV, trade name Timon Dhaeze, Vrijdagmarkt 61 bus 101, 9000 Gent, VAT BE 1042.266.978.

- [Contact page](https://www.timondhaeze.com/contact/): contact form and details
- [Instagram @coachtimondhaeze](https://www.instagram.com/coachtimondhaeze): daily content in English
- [TikTok @timondhaezecoaching](https://www.tiktok.com/@timondhaezecoaching): the same reels
- [YouTube channel](https://www.youtube.com/@timondhaezecoaching): the videos and interviews
- [LinkedIn](https://www.linkedin.com/company/timon-dhaeze-coaching/): the company page
- [Trustpilot](https://www.trustpilot.com/review/timondhaeze.com): the company profile with reviews
- [Gouden Gids](https://www.goudengids.be/bedrijf/Gent/L624552799/Timon+Dhaeze+Coaching/): the listing in the Belgian business directory
- [Trustlocal](https://trustlocal.be/oost-vlaanderen/gent/personal-trainer/dhaeze-timon/): the profile with reviews in Ghent

## Optional

- [Privacy policy](https://www.timondhaeze.com/privacy/)
- [Terms and conditions](https://www.timondhaeze.com/terms/)
- [Cookie policy](https://www.timondhaeze.com/cookie-policy/)
- [Legal information](https://www.timondhaeze.com/legal/)
- [Right of withdrawal](https://www.timondhaeze.com/withdrawal/)