# VIRE

> VIRE is a 1:1 health and lifestyle coaching practice for high-performing entrepreneurs, artists and creators. We build a minimum-effective-dose system around your real life so your physical performance can keep up with your ambitions — without complicated protocols, extreme commitments, or mental overhead.

VIRE is founded by Lotte Geldermans and works exclusively with busy, high-performance individuals. The method is evidence-based, built around three non-negotiables (evidence-based, minimum effective dose, built for chaos) and focuses on building one sustainable habit at a time: nutrition, strength training, sleep, the 4pm energy crash fix, travel survival, stress reset, and daily movement (NEAT).

Clients get: a custom training plan (with plan B for travel/sprints), a personalized nutrition plan, sleep & stress frameworks, weekly async check-ins, a monthly 60-minute performance call, and access to a knowledge base of evidence-based reads and listens.

## Pages

- [Home](https://vire.health/): Overview of the VIRE approach, who it's for, and how to book an intro call.
- [The Program](https://vire.health/program.html): Principles, 4-step onboarding blueprint, habits built, what's included, knowledge base, and contact.

## Knowledge base

- [Blood sugar stability: the founder's secret weapon](https://vire.health/program.html#kb): Why the afternoon crash is glucose, not laziness, and the eating patterns that keep energy flat.
- [NEAT: the training you're already doing (just not enough)](https://vire.health/program.html#kb): How non-exercise activity thermogenesis outperforms workouts for daily energy expenditure.
- [The wind-down routine that actually works](https://vire.health/program.html#kb): A 20-minute evidence-based protocol for transitioning from work mode to sleep.
- [Restaurant ordering in 2 minutes](https://vire.health/program.html#kb): A simple framework for eating well when eating out.
- [Strength training as a resilience tool](https://vire.health/program.html#kb): Why 2 weekly sessions change how you handle stress.
- [Alcohol, caffeine & performance](https://vire.health/program.html#kb): The honest trade-offs on sleep, recovery and cognition.

## Contact

- Founder: Lotte Geldermans
- Email: lottegeldermans@gmail.com
- Book a 15-minute intro call via the website.

## Optional

- VIRE is based in the Netherlands and works internationally (async + calls).
- The program is async-first; weekly check-ins are structured and short.
- VIRE does not sell supplements, meal plans as products, or generic PDFs — it is a 1:1 coaching service.