“HEALTHY LIVING DOESN’T HAVE TO BE A PUNISHMENT”
Meet Maud Karstenberg – nutrition scientist, lifestyle coach, and member of our advisory board. With a background in Health Sciences and Health Food Innovation Management, and an impressive role as a vitality coach with the police force, Maud knows better than anyone how to translate science into practical and sustainable behavior change. In this interview, we dive into her background, her vision on nutrition, and how she makes a big impact with small steps – both within the police force and beyond.
What made you decide to study Health Sciences?
"My parents are both nurses, so I grew up with stories about healthcare. Fascinating, but also confronting: people who couldn’t get better, illnesses that could have been prevented. That affected me. I wanted to contribute to prevention, so I chose Health Sciences. There, I could learn how the body works, how diseases develop and – more importantly – how lifestyle can prevent them."
Which parts of your studies do you use now as a vitality coach?
"Actually, everything! I help people eat healthier, sleep better, move more, and reduce stress. The core focus is behavior change. People often already know what’s ‘healthy,’ but they don’t apply it. My role isn’t to throw advice at them, but to help them discover that first achievable step. Because they come up with it themselves, their motivation is much stronger."
Have you always been interested in nutrition?
“I’ve been interested in food for as long as I can remember. At age 7, I chose to go vegetarian because I didn’t want to contribute to animal suffering. From that age, I also started reading food labels to check if products contained meat or fish. That label-reading expanded as I got older and started learning about food and health.”
What are the biggest vitality challenges within the police force?
“Sleep and relaxation are the biggest vitality challenges within the police. Officers are generally loyal and driven and like to stay active. Wonderful qualities, but they can backfire if overdone. A lack of relaxation during the day affects sleep and recovery. Combine that with irregular shifts – which we know aren’t healthy – and the effect intensifies.
I talk to many people who sleep very little (around 5 hours per night), wake up frequently, or struggle to fall asleep. Often, simply adding a bit more relaxation, physical activity, or fresh air during the day can help. Where possible, introducing some regularity into the irregularity is also beneficial. That might not always be possible with sleep patterns, but it can work with food, movement, or getting outside.
Also, I’d really like to see less coffee and energy drinks being consumed!”
Do you see coffee and energy drinks as being in the same category?
“Not exactly, but because they both contain caffeine, people tend to use them similarly. People who don’t like coffee often drink energy drinks. Coffee can have health benefits when consumed in moderation, so it’s certainly the healthier choice. But in the police force, I often see people drinking 10–15 cups a day – and that’s not healthy! Additives (sugar/sweeteners) can also make coffee less healthy.”
Do you notice differences in nutritional awareness within the police force?
"Absolutely. Physically active teams tend to be more mindful of nutrition. But good nutrition is important for everyone – even at a desk. It affects your energy, concentration, and long-term health."
How do you address nutrition in coaching sessions?
"That depends on the client’s request. If someone wants to lose weight, I review their eating pattern and we identify the problem together. Then we pick up to three specific points to work on – like a protein-rich breakfast or reducing late-night snacking. Small, achievable steps. People respond really positively to that – it feels manageable."
What’s your definition of ultra-processed food?
"Food with ingredients you can’t replicate at home – think industrial processes like hydrogenation and lots of additives. You can recognize it by long ingredient lists full of emulsifiers, colorings, sweeteners, etc."
What are the biggest misconceptions about ultra-processed food?
"That it’s always bad. I advocate for as much unprocessed food as possible, but you don’t have to be panicky about it. A protein bar on the go can help you avoid making a much worse choice. It’s about balance and mindful choices."
What impact do you see ultra-processed food having on vitality?
"People who eat a lot of ultra-processed foods often eat more overall. That’s because these products tend to be low in fiber and protein – so you feel less full. You take in a lot of energy but stay hungry. With a few adjustments – more whole grains, legumes, and protein – you quickly see results: less hunger, more energy, and often weight loss."
What are your strategies for eating less ultra-processed food?
Preparation – bring your own food.
Larger, more nutritious main meals – so you need fewer snacks.
The 8+ rule – only eat something if you’d rate it at least an 8. This helps you make more conscious choices.
Do you have examples of clients who’ve made impressive changes?
"A man wanted to lose 40 kg. We started small – first reducing snacks, then adjusting meals. He ended up losing 20 kg in six months, without feeling hungry. Another client had high blood pressure despite medication. By adding more fiber – oatmeal for breakfast, bean salad at lunch – his blood pressure dropped by 20 points within three weeks."
What’s your view on the debate: personal responsibility vs. the food system?
"It’s both. We overestimate how many choices people make consciously. Behavior is driven by habit and environment. In a world where 70% of supermarket products are unhealthy, it takes a lot of willpower to consistently choose healthy options. So yes, personal motivation is important, but we also need to make the environment healthier."
What would you change about how the Netherlands deals with food and health?
"Take more time for food – sit down together, enjoy it. And invest much more in prevention. Healthy eating should become the norm, and movement the standard. And when there are health problems, we should tackle the cause, not just the symptoms."
What impact do you hope your work has?
"I want to help people live healthier lives, in a way that suits them and makes them happy. Healthy living doesn’t have to feel like a punishment – it can actually mean eating tastier food, having more energy, and feeling better. With my work in the police force, I hope to reach a large group – but my mission goes beyond that."
Finally: any tips for those who want to learn more?
"Use common sense. Would your great-grandmother recognize it as food? No? Then it’s probably ultra-processed. If you want to dive deeper, listen to the podcast or read the book by Chris van Tulleken."
Maud Karstenberg shows that health isn’t about rigid rules, but about smart choices and achievable habits. Her down-to-earth approach and deep knowledge make her an essential part of FLTRD’s mission and the development of our PureScore. Through her coaching, she helps people live not only healthier, but also happier lives. And that’s what it’s all about.
