Iam4nutrition

20/02/2026

✨ Iam4nutrition turns 9 in Amsterdam! ✨

Nine years ago, a vision became reality.
A vision to offer evidence-based, personalized nutrition care with responsibility and heart.

Today, I feel grateful for every person who trusted me with their health, every transformation, every challenge, and every success story.

For 9 years, we have been building stronger bodies, healthier habits, and sustainable lifestyles.

Thank you for being part of this journey. 💚
The best is yet to come.

14/02/2026

What did Hippocrates really mean by “diet”?

In Hippocratic medicine, “diaita” referred to the complete regulation of life, the sum of all factors influencing health.

Not restriction.
Not calorie counting.

The Greek word "diaita" meant way of life.

In the Hippocratic texts (On Regimen), diet included:

• food
• physical activity
• sleep
• sexual activity
• seasons
• environment
• daily habits
• mental state

Health was the result of balance.

Diet was not a short-term intervention.
It was the daily regulation of life, aligning the body with nature, rhythm, and moderation.

Maybe we didn’t change the word.

Maybe we changed its meaning.

13/02/2026

Sleep from 23:00 to 07:00 is not about discipline.
It’s about biological alignment.

Your body follows a circadian rhythm, regulated by the brain’s master clock (the suprachiasmatic nucleus).

When you sleep during your biological night, especially before midnight, you allow:

• deeper slow-wave sleep
• proper growth hormone release
• better insulin sensitivity
• lower nighttime cortisol
• improved metabolic regulation

The first part of the night is when deep sleep is strongest.
This is when the body shifts into repair mode.

Consistently staying up late disrupts melatonin production, increases stress signaling, and makes fat loss harder, even if nutrition and exercise are perfect.

Sleep is not passive.

It is hormonal regulation.
It is nervous system balance.
It is metabolic protection.

Your metabolism does not only respond to calories.
It responds to rhythm.

12/02/2026

Negative thoughts about your body are not harmless.
They create real biological stress.

The amygdala, the brain’s threat detection center, is constantly scanning for danger.
And it cannot distinguish between emotional stress and physical threat.

When self-criticism becomes constant, stress hormones like cortisol increase.
And the body shifts into protection mode.

From a metabolic perspective, this may lead to:

• slower metabolism
• reduced thyroid activity
• energy conservation instead of fat loss

This is not because your body is broken.
It’s because it’s trying to protect you.

Healing metabolism is not only about food and exercise.
It’s also about how safe your nervous system feels.

Less pressure.
More regulation.
More respect for your body.

11/02/2026

“I do everything right, but I can’t lose weight.”

I hear this all the time.

And by “everything”, most people mean:
• exercising 6 times per week
• eating as little as possible
• constantly pushing harder

And yet… no results.

Why?
Because the body is not a machine.

When you combine excessive training with extreme calorie restriction, the body shifts into survival mode.

🔹 The thyroid gland becomes exhausted
🔹 Metabolism slows down
🔹 The body holds on to energy to protect itself

So the more you push, the more your progress stalls.

👉 More is not the answer.
Less food and more exercise are not the solution. It can push the body into a constant state of stress.

Balance is.
Proper guidance, adequate nourishment, and respect for how the body actually works.

Because “too much” is not the key to the desired change.
Very often, it’s the reason it never happens.

10/02/2026

Dietary supplements should never be taken randomly.

Taking supplements without professional guidance can lead to results opposite to what you expect or even cause harm.

🩸 That’s why blood tests are essential.
They help us understand:
• if you truly need a supplement
• if your body can absorb it
• which form is appropriate
• and the correct dosage for your body

Because supplementation should be personalized, evidence-based, and safe, not a guess.

💬 If you’re unsure about what your body actually needs, feel free to reach out.

14/11/2025

🧬 𝗚𝟲𝗣𝗗 𝗗𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 — 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗡𝗘𝗘𝗗 𝘁𝗼 𝗞𝗻𝗼𝘄!

Glucose-6-Phosphate Dehydrogenase (G6PD) deficiency is an inherited enzymatic disorder affecting red blood cell metabolism. Individuals with this condition are prone to oxidative hemolysis when exposed to specific foods, medications, or supplements that increase oxidative stress. So knowing what to avoid is essential!

𝗙𝗢𝗢𝗗𝗦 𝗧𝗢 𝗔𝗩𝗢𝗜𝗗

Keep these off your plate ⬇️
• Fava beans (broad beans) – the #1 trigger (favism)
• Tonic water – contains quinine
• Menthol-based products – menthol gums & candies
• Artificial food colorings – especially red & blue synthetic dyes

𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦 𝗧𝗢 𝗔𝗩𝗢𝗜𝗗

These can increase oxidative stress:
• ⚠️ High-dose Vitamin K
• ⚠️ High-dose Vitamin C supplements
• ⚠️ Aspirin, sulfa drugs & certain antibiotics (e.g., nitrofurantoin, dapsone)

👉 Always use medications under medical supervision.

𝗧𝗵𝗲 𝗧𝗿𝘂𝘁𝗵 𝗮𝗯𝗼𝘂𝘁 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗖

Vitamin C from foods is safe and beneficial
(🍋citrus, 🥝 kiwi, 🍓 berries, 🌶️ peppers)
❗ But avoid high-dose Vitamin C supplements, which may increase oxidative stress.

🩺 𝗣𝗿𝗼 𝗧𝗶𝗽 𝗳𝗼𝗿 𝗦𝗮𝗳𝗲 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁

Always consult with a healthcare professional experienced in G6PD deficiency.
Everyone’s sensitivity is different. Personalized guidance matters.

04/11/2025

How much vitamin C can our body really absorb?

Our body doesn’t absorb all the vitamin C we take.
Absorption depends on the dose:

Up to 200 mg: about 80–90% is absorbed.

At 500 mg: absorption drops to around 60–70%.

At 1,000 mg or more: only 40–50% is absorbed, and the rest is excreted in the urine, as it is a water-soluble vitamin.

Conclusion:
Our body “saturates” at around 200–250 mg per dose. Beyond that, absorption decreases.
💡 Tip: It’s better to take smaller doses several times throughout the day rather than a single 1000mg tablet.
Also, prefer Ester-C or liposomal vitamin C for better absorption and a gentler effect on the stomach.

⚠️ Always consult your dietitian or doctor before taking any supplement, as they can have unwanted effects on your health. For example, vitamin C can be harmful for people with G6PD deficiency.

03/11/2025

Did you know that even small daily habits can affect how well your thyroid medication works?
Pay attention to two important details:

1️⃣ Take your pill with bottled or filtered water, not tap water — chlorine and fluoride can interfere with thyroid hormone absorption.
2️⃣ Take any vitamin or mineral supplements (iron, calcium, magnesium, multivitamins, etc.) at least 4 hours after your thyroid pill — otherwise, absorption drops significantly.

These two small adjustments can make a big difference in how effectively your thyroid medication works!

31/10/2025

What’s really inside your plant-milk substitute?

Many popular plant-based “milk” drinks contain added vegetable/seed oils (like sunflower, rapeseed, or soy) and added sugar to improve taste and texture.

Why this matters:
• Added sugar has been linked in large reviews to increased risk of cardiovascular disease.

• Some vegetable/seed oils (especially when used in processed foods) may alter the gut microbiome and influence intestinal inflammation.

• The “quality” and type of fat matter: diets high in certain seed oils may impact bile acids and gut bacteria, which in turn affect metabolic health.

✅ What to choose instead:
Prefer plant-milk alternatives with minimal ingredients: for example water + whole almonds/oats/soy + maybe salt. Avoid those listing “vegetable/seed oil” or “added sugar/sweetener” near the top of the ingredient list.

30/10/2025

🥜 What’s really inside your peanut butter?

Many brands add vegetable oils (rapeseed, soy, or palm), dextrose, and salt. Research links these to higher cholesterol, diabetes, heart risks and may negatively affect your gut microbiome, altering microbial diversity, damaging the intestinal barrier & promoting inflammation.

Choose peanut butter made with 100% peanuts, no added oils or sweeteners. Your heart and your gut will thank you.

10/04/2024

🌟 Exciting Announcement! 🌟

I'm thrilled to share that I've launched my new website as a certified dietitian! 🎉💼 Whether you're seeking personalized nutrition guidance, tips for managing specific health conditions, or simply looking to adopt a healthier lifestyle, I'm here to support you on your journey to wellness. 💪🍏

Visit https://www.iam4nutrition.com to explore all that my website has to offer and take the first step towards achieving your health goals! Don't hesitate to reach out with any questions or to schedule your consultation. Let's embark on this journey together! 🌟

to my corner of the internet! I'm Maria, a dedicated dietitian and nutritionist committed to helping you achieve your health goals. Whether you're here for meal plans, nutritional advice, or personalized guidance, you're in good hands. With years of experience, I'm here to empower you with the tools...