What we ask you to do in week one
Before we change anything, we need a clear picture of where you are starting. Three simple pieces of information do most of that work.
Track your food for 7 days
Log all meals, snacks, drinks, sauces and oils — weekdays and weekend. This shows your real eating patterns rather than a typical day from memory.
Take your measurements
Weight, waist, hips, chest, thigh, arm and neck, taken the same way each time so the trend is comparable week to week.
Share your blood tests
Any recent results you already have — blood count, iron, thyroid, glucose, vitamin D, B12 and inflammatory markers are the most useful starting points.
The full onboarding guides are sent to you after your consultation.
Build a Body That Performs as Good as It Looks
Personalized nutrition, blood-marker interpretation, supplementation, strength training, recovery and lifestyle coaching — designed around your physiology.
- Improved body composition
- More energy
- Better recovery
- Better metabolic health
- Improved strength
- Better digestion
- Better sleep
- Hormonal support
If you decide to join our coaching program, your €100 consultation fee is credited toward your coaching subscription.
This is not a meal plan and a workout PDF.
It is a personalized health, performance, body-composition and longevity coaching system. We look at the whole person, because the parts do not behave independently.
- Nutrition
- Energy intake & macronutrients
- Micronutrient status
- Blood markers
- Supplementation
- Strength training
- Daily activity
- Sleep
- Stress
- Recovery
- Digestion
- Hormonal health
- Metabolic health
- Body composition
- Lifestyle & habits
- Long-term health
We don’t simply help clients lose weight. We help build a healthier physiology capable of producing better body composition, energy, performance and long-term health.
Fat loss should not mean eating as little as possible
A central philosophy of Alexandra’s coaching is to get you into your best shape, hormonal balance and metabolic health while eating as much food as your body can appropriately support.
Stronger, not just lighter
We want clients to become better nourished, more metabolically resilient and more capable — not simply lighter on the scale.
Coaching with Alexandra Lasconi
Nutrition, blood-marker interpretation and metabolic health, built around your physiology — with training strategy integrated rather than bolted on.
Nutrition, blood markers & metabolic health
Alexandra Lasconi
Alexandra works across sports and performance nutrition, body composition, nutrition strategy, supplementation, blood-marker interpretation, micronutrient optimization, metabolic and hormonal health support, gut and digestive health, recovery, sleep, stress management and long-term health.
Her coaching is highly analytical but practical. She does not simply hand you a list of foods to eat. She looks at the relationship between what you eat, what your body is doing, what your blood work shows, how you feel, how you perform, how you recover and how your body composition changes.
Her background includes advanced education in areas including physiology and biochemistry, alongside qualifications in nutrition, strength, conditioning, body composition and performance.
Your blood test can be “normal” without you feeling your best.
Conventional laboratory reference ranges are designed to identify values that fall outside a broad population interval. Sitting inside that interval does not automatically mean every marker is ideal for your energy, recovery, performance, body composition, nutritional status, metabolic health or wellbeing.
Alexandra reviews blood markers in context rather than as isolated numbers. Depending on the client, and within appropriate professional boundaries, areas reviewed may include:
- Iron status & ferritin
- Vitamin D
- Vitamin B12
- Folate
- Blood glucose
- HbA1c
- Insulin-related markers
- Lipids
- Inflammatory markers
- Thyroid markers
- Electrolytes
- Liver markers
- Kidney markers
- Relevant hormonal markers
- Complete blood count
- Other nutritional indicators
We look beyond whether a marker is flagged high or low, and interpret it in the context of your symptoms, nutrition, lifestyle, performance, medical history and goals.
There is no single universal “optimal” range that applies to every person. Where diagnosis, investigation or treatment is required, you should work with an appropriately licensed healthcare professional.
The 60-minute initial consultation — €100
This is designed to be worth your time even if you never continue into coaching. You should leave with significantly more clarity about what actually deserves attention.
Where are you now?
Your current physiology, habits, health history, nutrition, training, sleep, stress, digestion and lifestyle.
Where do you want to go?
Fat loss, muscle gain, recomposition, energy, recovery, strength, digestion, sleep, metabolic health, hormonal support, performance or healthy aging.
What is preventing you?
We identify the highest-impact bottlenecks rather than changing everything at once.
What happens next?
We set priorities and explain what a personalized coaching strategy could look like for you.
Before we speak
You may be asked for relevant background so the hour is spent on strategy rather than data collection: health history, current medications and supplements, existing blood tests, current nutrition, training routine, sleep, stress, digestion, menstrual cycle information where relevant, symptoms, weight and body-composition history, lifestyle and goals.
What the 3-month program includes
€350 per month, three-month minimum. Ongoing, individualized nutrition, health, body-composition and performance optimization — with continuous access to guidance, monitoring and adjustment.
Personalized nutrition strategy
Not a generic PDF. Targets for calories, protein, carbohydrates, fats, fiber, meal timing, food quality, hydration and training nutrition — built around your body composition, activity, goals, preferences, digestion, metabolic context and diet history. Sometimes that means increasing intake, not reducing it.
Blood-marker review
Review of relevant existing tests, identification of nutritional patterns worth attention, discussion of useful additional testing where appropriate, and interpretation in the context of your symptoms and performance.
Optimizing modifiable markers
Blood work is not interpreted and forgotten. Where appropriate the strategy is modified through nutrition, food quality, micronutrient intake, supplementation, exercise, recovery, sleep, hydration and follow-up testing.
Personalized supplement protocol
Food is the foundation. Supplements are supplemental. Protocols are built around identified gaps, recovery, sleep, stress, digestion, training and micronutrient status — and sometimes the recommendation is to remove supplements, not add more.
Training & activity strategy
Where applicable, Nawaf develops or adjusts strength training, exercise selection, sets, repetitions, progression, movement quality, posture, conditioning, cardio, daily steps and recovery. The goal is a stronger, metabolically active body — not burning calories.
Weekly check-ins
Structured reviews of weight, measurements, photographs, hunger, energy, digestion, cravings, cycle where relevant, training performance, steps, sleep, stress, recovery, adherence, challenges and wins. Plans are adjusted from the data.
Direct coach access
Ask between check-ins. What to eat at this restaurant, how to adjust today’s meals, whether a supplement is appropriate, what to eat before training, how to handle travel or a difficult week. Information alone rarely changes a body. Implementation, feedback and adjustment do.
Lifestyle & recovery
Sleep duration and timing, circadian rhythm, caffeine, alcohol, meal timing, stress, work schedule, travel, daily movement, hydration, sunlight exposure and habits. The plan has to work in your real life.
Continuous optimization
You do not receive a plan on day one and follow the same instructions for three months. As your weight, body composition, training, blood markers, energy, digestion, cycle, lifestyle and goals change, the strategy changes with them.
You don’t need a perfect week. You need to give us enough information to make the next week 1% better.
Seven principles we coach by
Eat more intelligently — not simply less
We don’t automatically solve every problem by cutting calories.
Build muscle, don’t just lose weight
Muscle supports strength, metabolism, independence and long-term health.
Measure before guessing
Data, feedback, blood markers where relevant, body composition, intake and performance.
Supplements supplement
Food and lifestyle remain the foundation.
Normal isn’t the whole story
Blood-marker interpretation requires context.
Your plan should evolve
What worked in week one may not be what you need in month three.
Progress over perfection
Small improvements compounded over months produce meaningful change.
This is for you if
- You have tried diets repeatedly and regained the weight
- You feel tired despite being told everything is “normal”
- You want to understand your blood tests better
- You want to improve body composition and build muscle
- You want better energy and recovery
- You want a personalized supplement strategy
- You feel overwhelmed by conflicting nutrition information
- You need accountability and a plan you can maintain
- You want to get healthier while improving how you look
- You want an evidence-informed approach, not trends
This is not for you if
- You want a crash diet or extreme restriction
- You want overnight results
- You want a generic meal plan
- You are looking for a miracle supplement
- You need a disease diagnosed or medically treated
- You want a program that requires no participation from you
We would rather tell you now than take you on and disappoint you.
Assess → Implement → Measure → Adjust → Progress
The process is iterative by design. Your body is dynamic; your plan should be too.
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Consult
Understand your starting point.
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Assess
Nutrition, lifestyle, training, symptoms and relevant blood work.
-
Build
Create your personalized strategy.
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Implement
Put it into your real life.
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Measure
Monitor progress and feedback.
-
Adjust
Modify the strategy based on what your body is telling us.
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Optimize
Continue improving health, performance and body composition.
Why the minimum is three months
We are not selling a 30-day crash transformation. Meaningful change in body composition, nutritional status, habits, training, digestion, recovery, metabolic health, sleep, strength and energy needs enough time to assess, implement, observe and adjust.
Month 1 — Understand & implement
Establish baseline data, nutrition, habits, activity, testing and initial interventions.
Month 2 — Measure & adjust
Evaluate how your body responded and modify the strategy based on real-world results.
Month 3 — Optimize & consolidate
Keep progressing while improving consistency, independence and sustainability.
Month one gives us information. Months two and three let us act intelligently on it.
You’re not paying for a meal plan.
You’re paying for an ongoing decision-making process around your body. A meal plan can tell you what to eat on Monday. Coaching answers everything that comes after.
- What happens when your weight stops changing?
- What if your calories are already too low?
- What if your blood work reveals a nutritional issue?
- What if your digestion changes?
- What if you’re travelling?
- What if your training volume increases?
- What if you’re hungry all the time?
- What if your energy drops?
- What if your lifestyle changes?
- What if the original strategy simply isn’t working?
The value is not only in creating the plan. It is knowing how and when to change it.
Real clients. Real feedback.
Individual results vary. Testimonials describe individual client experiences and should not be interpreted as guaranteed outcomes. Coaching is educational and does not replace diagnosis, treatment or individualized medical care from a licensed healthcare professional.
Transparent pricing
No hidden tiers, no pressure calls to find out the price.
Initial consultation
- Comprehensive assessment
- Review of goals, nutrition, lifestyle and health history
- Existing blood work discussed where relevant
- Initial priorities identified
- Recommended next steps
Personalized coaching
- Personalized nutrition strategy and targets
- Calorie and macro guidance
- Ongoing nutrition tracking support
- Blood-marker review and interpretation
- Strategies to improve modifiable markers
- Personalized blood-test recommendations
- Individualized supplement protocol
- Strength and activity programming where appropriate
- Weekly progress check-ins
- Direct support between check-ins
- Recovery and lifestyle optimization
- Continuous plan adjustments and accountability
Before you book
Why is the minimum three months?
Sustainable physiological and behavioural change requires assessment, implementation and adjustment. One month is enough to collect information and begin changing things. Months two and three are where we respond to what your body actually did.
Is the consultation included?
The initial consultation is €100. If you join coaching afterward, that €100 becomes credit toward your subscription — so it is not an additional cost if you continue.
Do I need blood tests?
Not necessarily, and not immediately. Existing tests can be reviewed, and additional testing may be suggested where it would genuinely help. Testing is recommended according to your situation rather than giving everyone the same enormous panel.
Can you diagnose medical conditions?
No. Coaching does not replace medical care. Diagnosis and treatment remain with appropriately licensed healthcare professionals, and we will tell you when something should be referred.
Will you give me a meal plan?
The service is much broader than a fixed meal plan. Nutrition targets, meals, food choices and structure are personalized to you and adjusted as you progress.
Do I need supplements?
Not necessarily. Supplements are recommended only when appropriate, and some clients are advised to remove ones they don’t need. Food remains the foundation.
Can I do this if I travel frequently?
Yes. Plans are adapted to travel, restaurants, work schedules and real life — that is much of what the ongoing access is for.
Is this only for weight loss?
No. Clients work on body recomposition, muscle gain, performance, energy, nutrition, recovery, metabolic health or long-term health.
How often do we communicate?
Structured weekly check-ins, plus ongoing access between them for questions and adjustments.
Can men and women work with you?
Yes.
Is training included?
Where applicable, strength and activity programming is integrated into the coaching strategy by Nawaf.
What happens after three months?
We review progress together and decide the next phase according to your goals. There is no automatic assumption that you continue.
Your body gives you data every day. Let’s learn how to use it.
You don’t need another extreme diet or another list of supplements. You need to understand what your body requires, build the right strategy, measure the response and adjust intelligently. That is what coaching is designed to do.
- Choose an available time and your time zone from the live calendar below.
- Pay the €100 consultation fee securely.
- Your booking is confirmed automatically — you receive a calendar invitation, joining instructions and a reminder before we meet.
60 minutes • Online • €100 credited toward coaching if you continue