Six weeks in, you get through your afternoon without sugar and without a fourth coffee. And in the evening there is something left for your own things. That comes from four levers: your meals, your movement during the day, how you lay out your week and your nights. Abdellatif was spent after half a working day and runs full days today.
Often because of what you ate at lunch. In 1,070 people who ate 8,624 meals wearing a glucose sensor, a dip in blood sugar two to three hours after a meal predicted more hunger, eating again sooner and more calories. A lunch that does not spike your blood sugar keeps that dip small, and keeps you sharp until the evening.
Source: Wyatt et al., Nature Metabolism, 2021 · All the research behind this site
You have delivered all day and the last block simply will not go in. Usually that is the sum of a breakfast without protein, a lunch full of fast carbohydrates and six hours of sitting in between.
Caffeine and a biscuit push you through the next hour and send the bill later in the day. Your blood sugar shoots up, drops even deeper afterwards and the dip returns a little earlier every time.
Meeting, mail, meeting. A body that sits in the same chair from nine to six without standing up once has nothing left by the evening.
Daytime energy comes from four levers at once. Your nutrition keeps your blood sugar flat, with protein at every meal and carbohydrates at the moments you burn them. Movement is the second: short blocks on your feet between tasks plus two strength sessions a week that make your body better at handling load. The third is how you lay out your week, with your heaviest thinking at the hour you are sharp instead of the hour that happened to be free. The fourth is your sleep, because a night that restores you decides how much you have to spend that day.
We start with the lever where you have the most to gain. For one person that is breakfast, for another a calendar without a single breathing space. We tackle that one first and the rest follows afterwards. Most clients notice the difference in their mornings and their afternoons within a few weeks. From that point on, the rest gets easier by itself.
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A full reset of his lifestyle through strength training and nutrition insight. Energy and confidence back.
“I used to be completely spent after half a day of work. Now I get through a full, busy workday and I am still fine afterwards.”
Abdellatif, 39 · self-employed“Timon is a dedicated and professional personal coach who makes sure you make significant progress and yet lets you feel at ease within your own limits. He knows how to push your boundaries but does it in a gentle and smart manner. Besides fitness coaching Timon also provides sound advice for other health-related aspects, be it for food, sleep, etc. A truly unique combination!”
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This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
