Vanessa Neffe Health Coach

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Portugal
Lisbon
Vanessa Neffe Health Coach

Health coaching I am a certified Health Coach by the Institute for Integrative Nutrition (INN) in New York.

I started my career as a fashion model where I worked for 15 years, and then I held a range of roles in TV production, event planning, public relations, and image consultant. As a young mother of 3 pursuing my modeling career, I quickly became aware of how my diet and exercise routines contributed to my body image and health. I’ve always cultivated an interest in the nutritional benefits of food and exercise from a young age, and friends and family often came to me for advice on how to adopt more healthy lifestyles. I wanted to go deeper in how food and nutrition can replace medication, so I decided to pursue a degree as a Health Coach in order to further help others with similar issues. The Process
Whether your goal is to lose weight, increase energy, or develop better nutrition, I will take the time to listen to your concerns, help you discover where and why you are struggling, and supports you as you navigate the world of contradictory nutritional advice to figure out exactly what works for YOUR body.

23/01/2026

Midlife health isn’t about guessing.
It’s about data.

Many symptoms women experience in their 40s and 50s are often labelled as “normal aging,” yet lab work can reveal important shifts happening beneath the surface.

Blood sugar regulation.
Cardiovascular risk (ApoB + Lp(a)).
Thyroid function.
Vitamin D status.
Iron stores.
Inflammation levels.

ApoB reflects the number of atherogenic particles that drive cardiovascular risk, while Lp(a) captures inherited risk that standard cholesterol tests often miss — both particularly relevant as hormonal protection declines in midlife.

Feeling “fine” does not always mean everything is optimal.
Numbers provide context. Awareness creates choice.

Save this for your next check-up and share it with a woman who values proactive, preventive care.

22/01/2026

Alcohol doesn’t always show up as a “problem.”
Sometimes it shows up quietly.

Poor sleep.
Next-day anxiety.
Sugar cravings.
Brain fog.
Inflammation.
Stubborn fat.

They are physiological responses to a substance your body has to detoxify every time you drink.

Recent research is clear: even moderate alcohol consumption can disrupt sleep architecture, blood sugar regulation, brain chemistry, and inflammation pathways.

When you listen to your body, you can choose what actually supports your energy, clarity, and long-term health.

Less alcohol isn’t deprivation.
It’s information applied.

Save this for later and share with someone who needs a different perspective.

19/01/2026

Most people think they’re eating enough protein…
but when you actually look at the plate, it’s often not even close.

Protein is essential for:
✔️ Satiety
✔️ Muscle health
✔️ Blood sugar balance
✔️ Energy and metabolism

This is what ~30 g of protein really looks like in real food — not theory, not labels.

Are you getting enough protein at each meal?

Save this for your next grocery shop or meal prep.

16/01/2026

As we age, muscle becomes less efficient at using protein.
That’s why Dr. Gabrielle Lyon, a leader in muscle-centric medicine, says:
“The older you are, the more protein you need.”

For many adults, protein intakes around 1.6 g/kg/day — and sometimes higher — better support muscle, metabolism, and long-term health, especially when combined with resistance training.

Longevity isn’t about restriction.
It’s about preserving strength, function, and independence.

Protein needs vary based on health status, activity level, and individual conditions. Always personalise intake with a qualified health professional.

11/01/2026

Bloating during menopause doesn’t mean your body is “inflamed.”

As estrogen declines, digestion changes in very real ways:
• gut motility can slow down
• the intestinal lining becomes more sensitive
• the gut microbiome shifts
• stress hormones have a stronger impact on digestion

This means that foods you once tolerated—especially high-fiber or raw foods—can ferment more easily, producing gas and discomfort.

In most cases, menopause bloating is not about inflammation.
It’s about excess fermentation in a more sensitive gut.

Less fiber (chosen wisely), well-cooked vegetables, lots of water and adequate protein often bring more relief than adding “even more fiber.”

Listening to your body is hormonal care.
Supporting your gut gently is not restriction—it’s regulation.

💛 Save this post
💛 Share with a woman who needs to hear this

29/12/2025

2026 isn’t about doing more — it’s about doing what actually works.
More fluidity, less force.
More rest, less restriction.
More expansion, less shrinking.

This is the era of respecting the body, regulating the nervous system, and choosing sustainability over extremes.
Power looks calmer. Health looks lived-in. And confidence comes from alignment, not control.

09/12/2025

Did you grow up hearing that kids shouldn’t lift weights?
The latest research (2024–2025) tells a very different story.

Supervised, age-appropriate strength training is not only safe for children — it can actually support bone health, coordination, confidence, and long-term wellbeing.

So… when is it safe to start?
👉 Most experts agree kids can begin around age 7–8 with bodyweight exercises, light resistance, and a strong focus on technique and fun.
As they grow (10–14+), they can gradually progress under supervision.

This is about skills, confidence, and healthy habits — not lifting heavy weights.

Safe strength training helps kids:
✔ build stronger bones and muscles
✔ improve posture + motor skills
✔ develop resilience and self-esteem
✔ stay active long-term

29/11/2025

If you’re on Mounjaro, the medication alone is not enough to protect your long-term results.

Your appetite drops quickly — but that also means your protein intake can drop, your muscle loss can increase, and your metabolism can slow down if you don’t have a clear strategy in place.

This is the part most people don’t realise.

To make your results sustainable, you need three non-negotiables:

1. The right amount of protein for your body

2. A strength-focused training approach that actually builds muscle

3. A structured meal plan tailored to your weight, dose and appetite

Generic plans won’t give you that.
Guesswork won’t protect your metabolism.
And walking alone won’t rebuild the muscle you’re losing.

This is why I only create Mounjaro plans inside a personalised session.
We look at your dose, your current appetite, your weight, your goals and your training levels — and we build a plan that fits you.

If you’re using Mounjaro and want results you can sustain long after the medication stops, send me a DM.
I’ll send you the link to book your personalised session so we can build your muscle-preserving, metabolism-supporting plan together.

24/11/2025

Taking the stairs is one of the simplest daily habits with the biggest long-term impact.
Research shows that even a few flights a day can meaningfully improve health:
• People who climbed more than five flights of stairs/day had ~20% lower risk of cardiovascular disease (UK Biobank study).
• Stair climbing has been associated with a ~30–40% reduction in cardiovascular mortality and ~24% lower all-cause mortality.
Sources: UK Biobank; European Society of Cardiology.
Small choices matter.
Your heart, muscles, bones — and even your brain — benefit from this tiny daily decision.
Next time you’re tempted by the elevator… take the stairs.

20/11/2025

The 4 “Macros” of Great Sleep (QQRT) — Inspired by Dr. Matthew Walker

Most people focus on food and exercise…
But sleep is the hidden lever that impacts everything: cravings metabolism mood hormones motivation weight loss

If you’ve been feeling low energy, waking up tired, or struggling to stay consistent with your health goals… start with sleep.

Dr. Matthew Walker breaks it down beautifully into 4 essential macros:
Quality, Quantity, Regularity and Timing.
When these 4 are aligned, sleep becomes your superpower.

In today’s post I break down each macro so you can start improving your sleep tonight — with simple, doable steps.

Save this post to come back to before bed, and share it with someone who needs better sleep.
Your healthiest self starts with rest.

19/11/2025

Let’s talk about spooning… and why it’s actually good for your health.

Spooning isn’t just romantic or cozy — it’s a form of physical touch that deeply calms the body.
And during winter, when the days get darker and shorter, your nervous system LOVES this kind of comfort.

Here’s what spooning actually does:

1. Boosts oxytocin (“the bonding hormone”)
This helps you feel more connected, safe, grounded and emotionally regulated.

2. Lowers stress hormones
Physical touch reduces cortisol, helping your body relax more easily — especially at the end of the day.

3. Warms the body naturally
Shared body heat increases circulation and helps you feel soothed without overstimulation.

4. Improves sleep quality
The warmth + safety signals help you fall asleep faster and sleep deeper.

5. Reduces anxiety + winter loneliness
Touch is a basic human need. Spooning creates a sense of closeness that the brain reads as comfort and safety.

6. Supports the nervous system
Slow, steady contact regulates the vagus nerve and shifts your body into rest-and-digest mode.

7. Builds connection
Whether it's with a partner, someone you love, or even cuddling your pet — gentle closeness melts tension you didn’t even realise you were holding.

And I’ll be honest…
I personally love winter because it’s the only season where spooning feels amazing to me.
In summer I absolutely cannot bear it — it’s way too hot 😅
So winter is my cosy, cuddly, oxytocin-filled season.

Winter is a season for softness.
And spooning is one of the simplest — and sweetest — ways to support your emotional and physical wellbeing.

18/11/2025

Do shorter days affect your energy, mood, cravings or motivation?
You’re not imagining it — winter naturally changes how our body feels.

Here are a few simple habits that make a big difference:

1. Get morning light
Even 5–10 minutes outside or by a window helps wake your brain, lift your mood and regulate appetite.

2. Keep your meals steady
Winter cravings hit harder when your blood sugar is up and down.
Build meals with protein + fibre + colour for stable energy.

3. Move gently every day
Walking, stretching or a 10-minute strength flow keeps your mood grounded and circulation warm.

4. Add coziness to your evenings
Warm tea, soft lighting, a bath, reading — anything that helps you slow down and reset.

5. And yes… spooning counts
Physical touch is deeply regulating for the nervous system.
It lowers stress, boosts oxytocin, warms the body, and creates a sense of safety — which we all need a little more of in winter.

Small comforts matter.
Winter is a season of softer energy, and your body responds beautifully to warmth, rhythm and connection.

If winter affects your mood or energy and you’d like help creating habits that work for your lifestyle,
send me WINTER and I’ll support you.

Endereço

Rua Marquês De Fronteira, 117
Lisbon
1070-292

Telefone

+351919803466

Website

http://www.vanessaneffe.com/

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