The nutrain method in 4 steps: how I work with my patients

When someone arrives expecting a sheet listing what they can and can't eat, the first session surprises them: for almost half the time we don't talk about food.

We talk about when they train, how much they sleep, how much water they drink, what their actual days look like. Because a plan that ignores all that is incomplete before it starts.

Here's how I work.

Step 1 — Understand how you live, not how you should live

The first consultation is long on purpose. I go through your clinical history, your background, what you actually eat — not what you think you should eat — when you train, how you sleep, what gets difficult.

We also measure: body composition, and in the in-person consultation, skinfolds too. Not to put a number on you, but to know where we're starting from and to be able to compare later.

What I don't do here is judge. If your breakfast is coffee and nothing else, I need to know. If you have dinner at ten because you finish work late, the plan has to account for that rather than fight it.

Step 2 — Build the plan around your food

This is the difference from a generic diet.

Your plan is built with what you can find where you live, can cook, and actually like. If you've never eaten oatmeal and don't enjoy it, a plan with daily oatmeal is a plan you'll abandon in two weeks.

I work with portions and exchanges, not counted calories. It's easier to sustain and adapts to eating out, travelling or cooking for a whole family — which is what real life will ask of you.

The plan comes written, as a PDF, with portions and equivalences. So it doesn't depend on your memory or on scattered messages.

Step 3 — The other three pillars

This is where most failing plans come apart.

Hydration. Water is the first nutrient. Without it, none of the others work properly, and half of people mistake thirst for hunger several times a day.

Training. I'm not here to replace your coach. I work with what you already do: adjusting what you eat around your sessions so they yield more.

Rest. If you sleep five hours, your appetite the next day doesn't respond to willpower — it responds to hormones that shifted while you weren't sleeping. Ignoring this and blaming discipline is a mistake I see every week.

When one of the four fails, the other three carry the weight. The problem is almost never food alone.

Step 4 — Adjust on data, not on trends

The first plan is a hypothesis, not a verdict. What matters comes after: seeing how you respond.

In follow-ups we review what worked, what didn't, where you got stuck, how the measurements are moving and how performance is going. And we adjust.

If something isn't serving you, it changes. Not because a new study went around social media, but because your data asks for it.

What you won't find

• Lists of forbidden foods
• Plans that depend on your willpower to hold up
• Supplements you don't need
• Promises of kilos in weeks
• Whole food groups eliminated without a clinical reason

Why this way

Because the goal isn't for you to lose weight quickly. It's that a year from now you're still eating this way without it costing you.

A perfect diet you quit in three weeks loses to a reasonable one you keep for eight months. Every time.

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If this way of working makes sense to you, book your consultation. It runs an hour and you leave with a written plan.