My Nutrition

Nutrition should support performance, health, and long-term sustainability — not just follow a trend.

My approach to nutrition has become more moderate over time. I have tried keto, low-carb, high-carb, and different fasting setups, but what works best for me long term is a mostly whole-food approach that supports both training and everyday life. We also try to buy organic food whenever possible — both to reduce pesticide exposure and because it often tastes better.

I have also found that I generally feel and perform better with enough carbohydrates to support training — usually around 200–300 g per day, rather than staying below 100 g.

For protein, I usually aim for around 1.6–2.0 g/kg (around 155 g/day for me), which is also the range most often supported in the literature, rather than pushing it unnecessarily higher. I also try to get 40–50 g of fiber per day and use a lot of olive oil, especially high-polyphenol olive oil, as a regular part of my diet.

That usually means:

• loads of legumes (especially lentils and chickpeas) and vegetables (3-4 servings a day),
• a lot of eggs (4-5 per day), avocados (~1 per day) and potatoes (all kinds, especially when training much),
• 1-2 handfuls per a day of nuts/seeds (walnuts, almonds, pistachios (or nut mousses; chia/pumpkin/sunflower seeds), fruits (blueberries, kiwis, ...) and oats,
• some dairy (usually grass fed) like kefir, (greek) yogurt;
• some seafood (mussels/shrimps/sardines/mackerel)
• grass-fed butter & cheese mostly only on weekends
• fish, meat (poultry or grass-fed beef) mostly only on weekends
• carb-/sugar-heavy snacks and fruits snacks only around workouts/runs

At the moment, I usually eat between 7:30 and 18:30, which also helps me avoid large meals in the last 3–4 hours before bed. That said, I do not treat this as a rigid rule — social events, travel, and real life naturally come with exceptions.

Nutrition also depends on context. If my goal is to gain muscle and body mass, as it is right now, that obviously means eating in a caloric surplus. On the other hand, in some of my longevity-focused cycles (see my exercise plan), I may include an up to 48-hour fast.

For a long time, I also followed a 16:8 fasting routine. Looking back, that may not always have been ideal for me, especially because I have always been more of a hardgainer. It may simply have made it harder to eat enough. Still, I may experiment with it again after the marathon phase and see how it works in a different context.

I usually do not weigh all the food I eat, because doing so consistently takes a lot of effort. However, I try to track it for a week or so each year. If you have never done that before, I would recommend trying it as well, because it gives you a much better sense of what you actually consume and how different foods contribute to your needs.

For convenience and to reduce everyday decision fatigue, Larissa and I have started preparing our Super Veggie on Sunday or Monday morning for the next five days (see Recipes) and eating it for lunch during the week. It tastes good, covers a lot nutritionally, and keeps well in the fridge for several days. People often ask whether it gets boring to eat the same thing so often, but in reality many people repeat the same kind of workday lunch anyway. We simply try to make that default a healthier one.

In the end, I care less about diet labels and more about outcomes. The most important question is not whether a diet sounds good in theory, but what your biomarkers — especially body weight, body fat percentage, and bloodwork — actually look like. For that reason, nutrition on this site is always closely connected to Bloodwork, Body Composition, and Sleep & Recovery.