Quick heads up before anything else: If you've saved any of my free guides, my Notion domain changed from “careful-danthus-f46.notion.site” to “productfitcoach.notion.site”. Just swap that part at the beginning of the link and it'll work again.

I'm writing this one from vacation, oysters on the table instead of my usual desk setup. Let's get into it.

€12 oysters. Best ROI on the menu.

Every lunch and dinner out here it's the same decision: €12 oysters Vs €12 cocktail. Same price, completely different return.

A cocktail wrecks your sleep, and dehydrates you. The oysters give you zinc, B12, omega 3s, and support the systems your body actually runs on. Testosterone production, immune function, recovery.

I stopped picking the one that costs me the day. Oysters win. Every time.

This system got me to 13% body fat:

Casual lunch, cooking it myself in our vacation flat in the south of France.

Walking through meetings, after meetings, after work, 7k steps as a baseline. Walking is low impact and is sustainable, puts fat burn on autopilot and clears your head.

Sleep 7 to 8 hours, and at least 3 strength training sessions per week. Your muscle burns calories 24/7 just by existing.

In terms of nutrition: Prioritized whole foods and drinking enough water. Meditation helped me train my attention, rewiring my brain for calm decision making under high pressure.

Before and after pictures pictures. Left: 2020. Right: 2023.

If you want a personalized system built for you instead of figuring it out on your own, this is exactly what I help Tech Professionals with. Book a free strategy call here.

Proof it works:

Mid-program, senior software engineer, one of my clients, here’s his first results:

J.L., Senior Software Engineer, first results.

"My pants are feeling more loose, and it's like my back is growing."

J.L., Senior Software Engineer, first results.

"What stood out during onboarding was that they kept me posted at every step. I always knew where things stood, so it never felt like I was waiting in the dark. I'm genuinely motivated and looking forward to seeing how this evolves."

J.L., Senior Software Engineer, first results.

Want results like this? This is what happens inside my private coaching. Book a free strategy call here.

Got a question about health, performance, or building a body and mind for your career in Tech without burning out?

Ask Me Anything. No topic off limits, work, energy, training, sleep, mindset, whatever you're dealing with right now. Drop your question here.

If we haven't met, or you're new here

Here's my introduction: I was a PM, overcaffeinated, constantly telling myself my health could wait, until it couldn't. I burned out and had to stop working completely.

Rebuilding from the basics, sleep, food, movement, mindset, is what actually turned things around. I got certified as a personal trainer, and today I help Tech Professionals and Founders stay lean and focused without sacrificing their career or business. That's ProductFitCoach.

If you want the fuller story, I put it in a video:

One last thing…

If you work in tech and your energy, focus, or performance aren't where you'd like them to be, here's how I can help you:

1. Private Coaching: Improve your health, while getting in shape, increase your energy and focus and boost your career in Tech. Let's speak. Book a Free Strategy Call with me here.

2. FitDots: The first Fitness Plan really designed for busy professionals. You will get 15-to-45 min workouts without a gym + The Lean Nutrition System. Perfect to lose weight, gain muscle and boost your cognitive performance. Get your Time-Flexible fitness plan here.

Talk soon, Fer 👋

Disclaimer: This content is for educational and informational purposes only and does not constitute medical or nutritional advice.