Join the journey…
Mount Tenno Online
We are a cOllection of noNseNtient pArticles, paCkaged in the mIcrOcosmos we'd like to call SElf. How this SElf came to be, or how soMething we soMetImes call sOul opErAtes, is not known. But what you can FInd from hEre, is some physiologicl fundAmentAls, that can help you along your aRtisTistic journey towards something that is more mysterIous tHan the aNswErs provIded hEre…
Your Art Requires a Stable Foundation.
You are a collection of particles, a self-contained universe in constant motion. But even the most profound mind and soul is bound by the laws of biology. At Mount Tenno Online, we don't just "count calories." We optimize the physiological fundamentals—carbohydrates for the spark, proteins for the structure, and fats for the long journey ahead. We provide the roadmap for your physical vessel so your mind is free to explore the mysterious.
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Energy and Protective Nutrients
Food plays three essential roles: providing energy, protecting the body through nutrients, and offering pleasure. Energy-yielding nutrients—carbohydrates, proteins, fats, and alcohol—support metabolism, tissue growth, and daily functioning, while vitamins and minerals enable countless biochemical processes such as immunity, enzyme activity, and nerve signaling. Understanding the basics of nutrition helps guide healthier choices and supports overall physiological well-being.
Food plays three essential roles: providing energy, protecting the body through nutrients, and offering pleasure. Energy-yielding nutrients—carbohydrates, proteins, fats, and alcohol—support metabolism, tissue growth, and daily functioning, while vitamins and minerals enable countless biochemical processes such as immunity, enzyme activity, and nerve signaling. Understanding the basics of nutrition helps guide healthier choices and supports overall physiological well-being.
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Diets and Dietary Supplements
Diets can range from evidence-based lifestyle approaches to unproven fad diets, each carrying different benefits and risks. Weight-loss diets may produce quick results but often compromise muscle mass, metabolism, and long-term sustainability. Lifestyle diets are typically balanced and health-promoting when applied flexibly, while hypothesis-based and fad diets lack sufficient scientific support and may even be harmful.
Diets can range from evidence-based lifestyle approaches to unproven fad diets, each carrying different benefits and risks. Weight-loss diets may produce quick results but often compromise muscle mass, metabolism, and long-term sustainability. Lifestyle diets are typically balanced and health-promoting when applied flexibly, while hypothesis-based and fad diets lack sufficient scientific support and may even be harmful.
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Energy balance
In this lesson you'll learn the key principles of energy balance and how you can apply these principles into your own unique circumstances to improve your performance.
These key principles are:
-Law of Thermodynamics, 1st Principle: Energy cannot be created or destroyed — only transformed.
-Energy intake equals energy expenditure → body weight remains stable.
-Energy intake greater than expenditure → body weight increases.
-Energy intake lower than expenditure → body weight decreases.
In this lesson you'll learn the key principles of energy balance and how you can apply these principles into your own unique circumstances to improve your performance.
These key principles are:
-Law of Thermodynamics, 1st Principle: Energy cannot be created or destroyed — only transformed.
-Energy intake equals energy expenditure → body weight remains stable.
-Energy intake greater than expenditure → body weight increases.
-Energy intake lower than expenditure → body weight decreases.
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weight loss, toning, and fat burning
Effective fat loss combines:
-Moderate, sustainable energy deficit
-High protein intake
-Regular resistance and aerobic training
-Patience and adherence
The focus should remain on body composition improvements — not just weight change — for long-term health and performance outcomes.
In this lesson you'll learn how to reduce excess weight from your body, but still keep your muscles and performance capacity intact.
Effective fat loss combines:
-Moderate, sustainable energy deficit
-High protein intake
-Regular resistance and aerobic training
-Patience and adherence
The focus should remain on body composition improvements — not just weight change — for long-term health and performance outcomes.
In this lesson you'll learn how to reduce excess weight from your body, but still keep your muscles and performance capacity intact.
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muscle mass and nutrition
Building muscle requires progressive training, sufficient energy intake, and balanced macronutrients.
Perfectionism in diet offers little added benefit — consistency, adequacy, and recovery determine long-term success.
Building muscle requires progressive training, sufficient energy intake, and balanced macronutrients.
Perfectionism in diet offers little added benefit — consistency, adequacy, and recovery determine long-term success.
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Special topics in muscle mass and nutrition
Strategic energy management — including planned breaks, adequate recovery, and realistic dietary phases — supports long-term performance, metabolic health, and sustainable body composition outcomes.
In this lesson you'll learn how to plan dietary phases efficiently, without compromising your performance goals.
Strategic energy management — including planned breaks, adequate recovery, and realistic dietary phases — supports long-term performance, metabolic health, and sustainable body composition outcomes.
In this lesson you'll learn how to plan dietary phases efficiently, without compromising your performance goals.
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Supplements and Body Composition
Most supplements marketed to athletes lack strong scientific backing. While 80–90% of elite athletes use them, the greatest performance improvements come from optimizing basic diet quality and energy balance.
Only a few supplements consistently show proven benefits. In this lesson you'll learn which supplements on the market can make an impact to your performance and recovery.
Most supplements marketed to athletes lack strong scientific backing. While 80–90% of elite athletes use them, the greatest performance improvements come from optimizing basic diet quality and energy balance.
Only a few supplements consistently show proven benefits. In this lesson you'll learn which supplements on the market can make an impact to your performance and recovery.
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Balance
This module focuses on the holistic integration of nutrition, training, and recovery to maximize physical development and maintain long-term health. It emphasizes that while high-level performance requires specific timing and nutrient density, the foundation must always be a stable energy balance and a sound basic diet to prevent injury, hormonal disturbances, and overtraining.
This module focuses on the holistic integration of nutrition, training, and recovery to maximize physical development and maintain long-term health. It emphasizes that while high-level performance requires specific timing and nutrient density, the foundation must always be a stable energy balance and a sound basic diet to prevent injury, hormonal disturbances, and overtraining.
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The Role of Energy- and Protective Nutrients
The Role of energy- and protective nutrients is to support performance, recovery, immunity, and body composition goals.
By balancing energy, macronutrients, micronutrients, and hydration in both quality and timing, you'll improve your abilities to focus on hard things and enhance your chances to grow stronger and faster.
The Role of energy- and protective nutrients is to support performance, recovery, immunity, and body composition goals.
By balancing energy, macronutrients, micronutrients, and hydration in both quality and timing, you'll improve your abilities to focus on hard things and enhance your chances to grow stronger and faster.
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Training focused eating
Eating and drinking before, during, and after exercise with proper timing ensures:
-Steady energy and nutrient availability
-Good training readiness and performance
-Faster recovery and adaptation
General routine: eat every 2–4 hours, 5–7 times daily (+ hydration during training).
Eating and drinking before, during, and after exercise with proper timing ensures:
-Steady energy and nutrient availability
-Good training readiness and performance
-Faster recovery and adaptation
General routine: eat every 2–4 hours, 5–7 times daily (+ hydration during training).
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Muscle Mass Development and Nutrition
Optimizing energy, macronutrients, hydration, and strategic supplementation supports muscle growth, recovery, protection, and cognitive/physical performance.
In this lesson you'll find that for insrtance, the human body contains ~12 kg of protein; and only half is in skeletal muscle.
Optimizing energy, macronutrients, hydration, and strategic supplementation supports muscle growth, recovery, protection, and cognitive/physical performance.
In this lesson you'll find that for insrtance, the human body contains ~12 kg of protein; and only half is in skeletal muscle.
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Nutrition Psychology
Nutrition psychology explores how values, goals, and motivation influence eating and lifestyle habits. Lasting change is supported by understanding one’s values, fostering internal motivation, and setting meaningful, achievable goals. Methods such as value-based discussions, goal comparisons, and analyzing a “good life” help you with the assessment of what truly matters, increasing motivation and promoting sustainable behavior change.
Nutrition psychology explores how values, goals, and motivation influence eating and lifestyle habits. Lasting change is supported by understanding one’s values, fostering internal motivation, and setting meaningful, achievable goals. Methods such as value-based discussions, goal comparisons, and analyzing a “good life” help you with the assessment of what truly matters, increasing motivation and promoting sustainable behavior change.
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What is nutrition coaching
In this lesson you’ll discover practical applications of nutrition coaching. You’ll delve into topics such as:
Discovery Phase: Acting as a "detective" to understand the client's history, conflicts, and resources before drafting a plan.
Goal Setting: Ensuring goals are SMART (Specific, Measurable, Achievable, Relevant, Time-bound) and connected to the client's internal, emotional "why."In this lesson you’ll discover practical applications of nutrition coaching. You’ll delve into topics such as:
Discovery Phase: Acting as a "detective" to understand the client's history, conflicts, and resources before drafting a plan.
Goal Setting: Ensuring goals are SMART (Specific, Measurable, Achievable, Relevant, Time-bound) and connected to the client's internal, emotional "why." -
Nutrition coaching in practice
Nutrition coaching is a systematic and comprehensive process that goes far beyond simply providing a meal plan. It is founded on four core stages: initial data gathering and assessment, utilizing various dietary tracking tools, thorough analysis, and collaborative goal setting. The ultimate goal is to create sustainable, client-led changes by acting as a "translator" of raw nutritional data into actionable daily habits.
Nutrition coaching is a systematic and comprehensive process that goes far beyond simply providing a meal plan. It is founded on four core stages: initial data gathering and assessment, utilizing various dietary tracking tools, thorough analysis, and collaborative goal setting. The ultimate goal is to create sustainable, client-led changes by acting as a "translator" of raw nutritional data into actionable daily habits.
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