Vanessa Neffe Health Coach

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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 a

nd 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.

07/06/2026

Receita para uma vida mais longa? Não é um suplemento milagroso nem uma dieta da moda.

É isto:

1. Coma comida de verdade
Mais vegetais, fruta, proteína de qualidade e leguminosas. Menos produtos ultraprocessados.

2. Mexa-se todos os dias
Caminhe, faça musculação, dance, nade ou ande de bicicleta. O melhor exercício é aquele que consegue manter.

3. Não fume
Poucas escolhas têm um impacto tão grande na saúde e na longevidade.

4. Beba menos álcool
Menos álcool significa menos inflamação, melhor sono e menor risco de várias doenças.

5. Proteja o seu sono
Dormir 7 a 9 horas por noite ajuda o corpo a recuperar, regular as hormonas e manter a saúde física e mental.

Parece simples?
Porque é.

Significa que é fácil fazê-lo todos os dias?
Nem sempre.

Mas a verdade é que estas continuam a ser algumas das estratégias mais poderosas para viver mais anos — e com mais qualidade de vida.

Qual destas 5 áreas sente que precisa de melhorar mais?
👇 Conte-me nos comentários.

20/05/2026

Treina em jejum… mas continua cansada, com fome e sem resultados?

Não é falta de disciplina.
É fisiologia.

Treinar em jejum pode parecer mais eficaz…
mas para muitas mulheres acaba por ter o efeito contrário:

• mais stress
• menos energia
• pior recuperação
• mais dificuldade em perder gordura

O corpo feminino é mais sensível ao stress.

E treinar sem combustível… é mais um fator de stress.

Se quer resultados:
👉 comece por alimentar o seu treino

Não precisa de muito — mas pode mudar tudo.

Já experimentou treinar com energia?

17/05/2026

A gordura não é o inimigo. Nunca foi.
Durante décadas fomos ensinados a evitar a gordura. Resultado? Substituímos a gordura por açúcar e hidratos refinados — e os problemas de saúde metabólica explodiram.

A ciência é clara: o que engorda não é a gordura. É a insulina cronicamente elevada.
E o que dispara a insulina?
→ O açúcar
→ Os hidratos refinados
→ Os picos constantes de glicose
Enquanto a insulina estiver alta, o seu corpo está em modo armazenamento. Não queima gordura — acumula-a.

A gordura de qualidade — azeite, abacate, peixe gordo, ovos — não dispara a insulina. Pelo contrário, sacia, estabiliza a glicose e reduz a inflamação.
Não é falta de força de vontade. É bioquímica.

Controle os picos de glicose, priorize proteína e gordura de qualidade, reduza os refinados — e o seu corpo vai responder.

O que achava que engordava mais — gordura ou açúcar? Comente em baixo! 👇

04/05/2026

Most women are told to “walk more” for bone health.

But walking alone is not enough.

Bone is living tissue — and it responds to **impact and load**.

That’s why experts like Vonda Wright recommend a more targeted approach:
👉 **jumping + strength training**

Because when you jump, you send a powerful mechanical signal to your bones:
**“stay strong.”**

And this becomes even more important during **perimenopause and menopause**, when bone density naturally starts to decline.

This doesn’t mean extreme workouts.

It can be as simple as:
• 20–50 jumps a day
• or short sessions a few times a week
• combined with resistance training

Small inputs → long-term protection.

Your future self will feel the difference.

Save this as a reminder to add **impact training** into your routine.

# womenshealth

09/04/2026

You’ve probably been told that aging is just genetics.

But what we now know from research in longevity and metabolic health is this:

👉 Your daily habits influence how your body ages at a cellular level.

Nutrition, movement, sleep, and your environment all send signals to your body — either pushing it toward resilience… or breakdown.

This isn’t about perfection.
It’s about consistency.

Small decisions, repeated daily, shape how you feel in 5, 10, 20 years.

So instead of asking “How do I stop aging?”
Ask:

👉 “What signals am I giving my body today?”

Because that’s what determines the trajectory.

If you want help building a personalised plan, message me RESET

06/04/2026

Most people think aging is just about genetics. But science tells a different story.
Inflammaging — chronic low-grade inflammation — is one of the biggest drivers of how fast (or slow) we age.
The great news?
Your lifestyle habits have enormous power over it.
Swipe through to learn what it is, what causes it, and exactly what to do about it.
Which habit are you starting with? Tell me below 👇

23/03/2026

There’s a conversation that’s still not happening enough.

Many women experience:
– dryness
– discomfort
– pain with intimacy
– recurrent UTIs

And are told… “it’s normal with age.”

Yes — it’s common.
But it’s not something you have to live with.

Low estrogen affects vaginal tissue, hydration, and even the microbiome.

One option that’s often overlooked?
Vaginal estrogen.

Unlike systemic hormone therapy, this works locally and can significantly improve comfort and quality of life.

This is about feeling like yourself again.

If this resonates, speak to a qualified professional — there are solutions.

And we need to talk about them more 🤍

09/03/2026

Many women think menopause only affects hormones or hot flashes.

But one of the biggest changes happens in your bones.

Orthopedic surgeon Dr Vonda Wright explains that menopause can trigger something called the musculoskeletal syndrome of menopause — a combination of bone loss, muscle loss, joint pain and reduced mobility.

The key message?

Strength training and muscle health are essential for protecting bone density and long-term independence.

The earlier you start investing in your strength, the better your bones will age.

Because aging is inevitable… but decline is not.

Save this post if you want to protect your bones for the future.

06/03/2026

Most people focus on protein or calories when trying to improve their health.

But one of the most powerful nutrients is often missing: FIBER

Fiber supports:

✔ Gut health
✔ Blood sugar balance
✔ Satiety
✔ Hormone detoxification
✔ Heart health

Yet most people eat less than half of what they need.

Start small:
Add seeds, vegetables, legumes, and whole foods.

Your gut microbiome will thank you.

05/03/2026

I did an Instagram post last year in May about the benefits of creatine for muscle growth. Since then, several new studies have highlighted benefits that go far beyond muscle health.

Creatine is turning out to be one of the most interesting and well-studied compounds not just for performance, but also for brain energy, resilience and recovery.

New research suggests creatine may help support cognitive performance when you’re sleep deprived, which is particularly interesting for people dealing with jet lag, demanding schedules or periods of high stress.

Because creatine helps regenerate ATP — the main energy currency of our cells — its benefits are not limited to muscles. Our brain and nervous system rely heavily on this same energy system.

Researchers are also exploring creatine’s role in mental fatigue, brain health and healthy aging, especially for women during perimenopause and menopause, when muscle mass and energy metabolism can begin to change.

Creatine might be one of the few supplements that started in the fitness world but is now being studied through a much broader lens — energy, resilience and longevity.

As always, quality and dosage matter, and supplementation should fit the individual.

Have you tried creatine?

Address

Rua Marquês De Fronteira, 117

1070-292

Telephone

+351919803466

Website

http://www.vanessaneffe.com/

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