You Don’t Need Me to Write You a Nutrition Plan Anymore This might sound controversial coming from a nutritionist… but you don’t need me to create a nutrition schedule for you anymore. Because AI can already do that for you. However it is important to know what to aks Chattie or any other AI tool in order to get good quality nutrition advice. So here are some questions/information you "feed" you AI tool when you ask for any nutrition advice. If you ask better questions → you’ll get a better plan. So try this: “Create me a personalized, anti-inflammatory nutrition plan based on the latest scientific research. My goal is: [fat loss / muscle gain / more energy / hormone balance] I am a woman, [age], [height], [weight], and my activity level is [low / moderate / high]. I currently struggle with: [e.g. bloating, low energy, cravings, hormonal issues]. Please include simple, healthy recipes that are especially tasty and easy to prepare. I don’t like: [foods you avoid]. My dietary preferences are: [e.g. vegan, vegetarian, high-protein, etc.].” That’s it. The goal isn’t to follow a plan forever…It’s to understand your body well enough that you don’t need one. And tools like AI? They can support you. But you still need to think, reflect, and adjust or ask a community like this one for help ;). I would like to think AI is not going to take over my job. Jokes aside. AI can be a great tool to help you get started. Just make sure to feed it the right information and when in doubt ask an actual person. Curious—have you ever tried using AI for your nutrition yet?

I’m noticing a big shift in how women approach fitness lately… It’s less:“Burn calories. Shrink. Push harder.” And more:“Feel better. Get stronger. Protect my energy.” And most important: Longevity! A lot of women are tired of: - Extreme workout programs - All-or-nothing challenges - Feeling guilty for missing a session - Instead, they’re choosing:✨ Walking daily✨ Pilates / low-impact workouts✨ Short 20–30 min Heavy gym sessions✨ Movement that actually fits their life Because the reality is: Most women aren’t lacking motivation…They’re overwhelmed, busy, and mentally drained. And a 90-minute intense workout isn’t always the solution. The new goal isn’t punishment. It’s sustainability. But what is the most effective way for women to work out? How do we get fit, build a sustainable workout routine, and most of all stay healthy and strong over time? You may have heard the phrase: "Women are not small men." We have a very complex hormonal system that is influenced by every decision we make. Turns out, the best way for us women to work out? Short and effective strength sessions—building muscle and putting stress on the bones (which helps prevent osteoporosis as we age—very important!), plus a little mobility (this can be Pilates) and cardio in the form of sprint training. Now, that may sound a bit overwhelming, right? Don’t worry. Two 40-minute effective strength sessions in the gym and one sprint session a week are already enough — which equals about 2.5 hours per week. What kind of workouts actually feel good for you right now? Are you able to manage everything during a busy week? I am very curious! Love, Jolijn

Can we talk about how exhausting food has become? High protein. Low carb. No sugar. Gut health. Hormones. Calories. Ingredients you can’t pronounce. Somewhere along the way, eating turned into a full-time job. A lot of women right now aren’t struggling with what to eat…They’re struggling with feeling like they’re never doing it “right.” Add social media into the mix and suddenly: - Everyone looks like they have the perfect diet - Everyone has abs - Everyone is “balanced” (but also extremely disciplined 👀) The truth? Most women are just trying to:✔ Feel good in their body✔ Have energy✔ Not overthink every meal The shift I’m seeing (and love):Less restriction. More awareness.Less “perfect eating.” More sustainable habits. Curious—what’s been harder for you lately:Overthinking food or staying consistent?

Welcome to De kookschool: Nourish & Learn 🌿 This is a space for women who want to learn how to cook healthy and understand their nutrition—without overwhelm, restriction, or dieting. I’m Jolijn, a nutritionist with over 15 years of studying and working with nutrition, with a focus on women’s health and longevity. My approach is simple: when you understand how your body works, you can nourish it in a way that actually feels good and sustainable. Inside this community, you’ll learn the foundations of nutrition in a practical and easy-to-understand way: – How to build balanced meals -- How to cook healthy balanced recipes – How nutrients affect your energy, hormones, and overall health – What your body truly needs (and what it doesn’t) - how to lead a healthy lifestyle while leading a busy life There are no strict rules or quick fixes here. No dieting. No extremes. Instead, we focus on consistency, balance, and building habits that support you long-term. You don’t need to be perfect—you just need to start understanding. With love, Jolijn 🌿 P.s. new here? Please let us know who you are! And don’t be afraid to tell us why you are here and what we can do to help you ❤️