FORSCHUNG & STUDIEN

🎯 WAS DICH ANDERSWO ERWARTET

Im Internet und auf Social Media siehst du unzählige "Fitness-Experten", die Informationen ohne wissenschaftliche Grundlage verbreiten. Viele sind Influencer ohne Ausbildung, die Produkte verkaufen oder einfach nur ihre Follower unterhalten wollen.

Fitness-Models, die mit Doping und ungesunden Methoden ihren Körper manipulieren, werden dir als Vorbild präsentiert. Die Realität: Das hat nichts mit natürlichem Training und gesunder Ernährung zu tun.

Supplement-Industrie und Fitness-Gurus verkaufen dir Produkte, die du nicht brauchst – mit Versprechungen, die wissenschaftlich nicht haltbar sind.

🔬 WAS MICH AUSZEICHNET

Ich referenziere Studien von Universitäten und Forschungseinrichtungen. Ich zeige dir, was die Verbraucherzentralen zu Supplements sagen. Ich erkläre dir die Zusammenhänge, damit du selbst entscheiden kannst.

Mehr als 36 Jahre Erfahrung haben mir gezeigt: Was funktioniert, ist nicht kompliziert. Es basiert auf soliden physiologischen Prinzipien, die seit Jahrzehnten erforscht werden.

📚 STUDIEN & QUELLEN

ThemaQuelleRubrik
Glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysisMcAlindon TE, LaValley MP, Gulin JP, Felson DT. Glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysis. JAMA. 2000 Mar 15;283(11):1469-75. doi: 10.1001/jama.283.11.1469. PMID: 10732937.Supplemente
Exercise training reverses the negative effects of chronic L-arginine supplementation on insulin sensitivityRafael Barrera Salgueiro, Frederico Gerlinger-Romero, Lucas Guimarães-Ferreira, Thais de Castro Barbosa, Maria Tereza Nunes, Exercise training reverses the negative effects of chronic L-arginine supplementation on insulin sensitivity, Life Sciences, Volume 191, 2017, Pages 17-23, ISSN 0024-3205, https://doi.org/10.1016/j.lfs.2017.10.001. (https://www.sciencedirect.com/science/article/pii/S0024320517305052) Supplemente
International society of sports nutrition position stand: Beta-AlanineTrexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., … Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-ySupplemente
Auswirkungen einer Beta-Alanin-Supplementierung auf die Körperzusammensetzung: eine GRADE-bewertete systematische Überprüfung und MetaanalyseAshtary-Larky D, Bagheri R, Ghanavati M, Asbaghi O, Wong A, Stout JR, Suzuki K. Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis. J Int Soc Sports Nutr. 2022 May 31;19(1):196-218. doi: 10.1080/15502783.2022.2079384. PMID: 35813845; PMCID: PMC9261744.
The Influence of Caffeine Supplementation on Resistance Exercise: A ReviewGrgic J, Mikulic P, Schoenfeld BJ, Bishop DJ, Pedisic Z. The Influence of Caffeine Supplementation on Resistance Exercise: A Review. Sports Med. 2019 Jan;49(1):17-30. doi: 10.1007/s40279-018-0997-y. PMID: 30298476.Supplemente
Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exerciseDuncan MJ, Stanley M, Parkhouse N, Cook K, Smith M. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. Eur J Sport Sci. 2013;13(4):392-9. doi: 10.1080/17461391.2011.635811. Epub 2011 Dec 5. PMID: 23834545.Supplemente
The effects of different doses of caffeine on maximal strength and strength‐endurance in women habituated to caffeineFilip-Stachnik, A., Wilk, M., Krzysztofik, M. et al. The effects of different doses of caffeine on maximal strength and strength‐endurance in women habituated to caffeine. J Int Soc Sports Nutr 18, 25 (2021). https://doi.org/10.1186/s12970-021-00421-9 https://doi.org/10.1186/s12970-021-00421-9Supplemente
The effect of caffeine on skeletal muscle anabolic signaling and hypertrophyTimothy M. Moore, Xavier M. Mortensen, Conrad K. Ashby, Alexander M. Harris, Karson J. Kump, David W. Laird, Aaron J. Adams, Jeremy K. Bray, Ting Chen, and David M. Thomson Applied Physiology, Nutrition, and Metabolism https://doi.org/10.1139/apnm-2016-0547Supplemente
Effect of Dehydroepiandrosterone on Muscle Strength and Physical Function in Older Adults: A Systematic ReviewBaker, W.L., Karan, S. and Kenny, A.M. (2011), Effect of Dehydroepiandrosterone on Muscle Strength and Physical Function in Older Adults: A Systematic Review. Journal of the American Geriatrics Society, 59: 997-1002. https://doi.org/10.1111/j.1532-5415.2011.03410.xSupplemente
DHEA enhances effects of weight training on muscle mass and strength in elderly women and menVillareal DT, Holloszy JO. DHEA enhances effects of weight training on muscle mass and strength in elderly women and men. Am J Physiol Endocrinol Metab. 2006 Nov;291(5):E1003-8. doi: 10.1152/ajpendo.00100.2006. Epub 2006 Jun 20. PMID: 16787962.Supplemente
The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: A meta-analysis of randomized clinical trialsFurong Wang, Yanfei He, Heitor O. Santos, Brijesh Sathian, James C. Price, Jianjun Diao, The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: A meta-analysis of randomized clinical trials, Steroids, Volume 163, 2020, 108710, ISSN 0039-128X, https://doi.org/10.1016/j.steroids.2020.108710. (https://www.sciencedirect.com/science/article/pii/S0039128X20301367)Supplemente
DHEA suppresses longitudinal bone growth by acting directly at growth plate through estrogen receptorsHongzhi Sun, Weijin Zang, Bo Zhou, Lin Xu, Shufang Wu, DHEA Suppresses Longitudinal Bone Growth by Acting Directly at Growth Plate through Estrogen Receptors, Endocrinology, Volume 152, Issue 4, 1 April 2011, Pages 1423–1433, https://doi.org/10.1210/en.2010-0920Supplemente
The bright and the dark sides of L-carnitine supplementation: a systematic reviewSawicka, A.K., Renzi, G. & Olek, R.A. The bright and the dark sides of L-carnitine supplementation: a systematic review. J Int Soc Sports Nutr 17, 49 (2020). https://doi.org/10.1186/s12970-020-00377-2Supplemente
Arginine and Lysine Promote Skeletal Muscle Hypertrophy by Regulating the mTOR Signaling Pathway in Bovine Myocytes Kim, J. & Kim, W., (2023) “Arginine and Lysine Promote Skeletal Muscle Hypertrophy by Regulating the mTOR Signaling Pathway in Bovine Myocytes”, Meat and Muscle Biology 7(1): 16876, 1-13. doi: https://doi.org/10.22175/mmb.16876Supplemente
Lopes Júnior OV, Inácio AM. Use of glucosamine and chondroitin to treat osteoarthritis: a review of the literature. Rev Bras Ortop. 2013 Sep 27;48(4):300-306. doi: 10.1016/j.rboe.2012.12.001. PMID: 31304125; PMCID: PMC6565901.Supplemente
The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Reviewvan Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017;2017:7454376. doi: 10.1155/2017/7454376. Epub 2017 Sep 12. PMID: 29138634; PMCID: PMC5613455.Supplemente
Overexpression of the vitamin D receptor (VDR) induces skeletal muscle hypertrophyJoseph J. Bass, Asif Nakhuda, Colleen S. Deane, Matthew S. Brook, Daniel J. Wilkinson, Bethan E. Phillips, Andrew Philp, Janelle Tarum, Fawzi Kadi, Ditte Andersen, Amadeo Muñoz Garcia, Ken Smith, Iain J. Gallagher, Nathaniel J. Szewczyk, Mark E. Cleasby, Philip J. Atherton, Overexpression of the vitamin D receptor (VDR) induces skeletal muscle hypertrophy, Molecular Metabolism, Volume 42, 2020, 101059, ISSN 2212-8778, https://doi.org/10.1016/j.molmet.2020.101059. (https://www.sciencedirect.com/science/article/pii/S2212877820301332)Supplemente
The Association of Vitamin D and Vitamin K Status with Subclinical Measures of Cardiovascular Health and All-Cause Mortality in Older Adults: The Hoorn StudyDal Canto E, Beulens JWJ, Elders P, Rutters F, Stehouwer CDA, van der Heijden AA, van Ballegooijen AJ. The Association of Vitamin D and Vitamin K Status with Subclinical Measures of Cardiovascular Health and All-Cause Mortality in Older Adults: The Hoorn Study. J Nutr. 2020 Dec 10;150(12):3171-3179. doi: 10.1093/jn/nxaa293. PMID: 33119768; PMCID: PMC7726120.Supplemente
Auswirkungen der oralen Verabreichung von Gamma-Aminobuttersäure (GABA) auf Stress und Schlaf beim Menschen: Eine systematische ÜberprüfungHepsomali P, Groeger JA, Nishihira J, Scholey A. Auswirkungen der oralen Verabreichung von Gamma-Aminobuttersäure (GABA) auf Stress und Schlaf beim Menschen: Eine systematische Überprüfung. Front Neurosci. 2020 Sep 17;14:923. DOI: 10.3389/fnins.2020.00923. PMID: 33041752; PMCID: PMC7527439.Suppelemente
A critical review of citrulline malate supplementation and exercise performanceGough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.Supplemente
Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAguiar AF, Casonatto J. Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Diet Suppl. 2022;19(6):772-790. doi: 10.1080/19390211.2021.1939473. Epub 2021 Jun 26. PMID: 34176406.Supplemente
The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trialsAmirhossein Ramezani Ahmadi, Elham Rayyani, Mehdi Bahreini, Anahita Mansoori, The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials, Clinical Nutrition, Volume 38, Issue 3, 2019, Pages 1076-1091, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2018.05.001. (https://www.sciencedirect.com/science/article/pii/S0261561418301730)Supplemente
Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing A Randomized Crossover TrialYunker AG, Alves JM, Luo S, et al. Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing: A Randomized Crossover Trial. JAMA Netw Open. 2021;4(9):e2126313. doi:10.1001/jamanetworkopen.2021.26313Nahrung
Unveiling the profound influence of sucralose on metabolism and its role in shaping obesity trendsSingh S Ankul , Singh Srishti , Begum Rukaiah Fatma , Vijayan Sukanya , Vellapandian Chitra Unveiling the profound influence of sucralose on metabolism and its role in shaping obesity trends Frontiers in Nutrition VOLUME11 YEAR2024Nahrung
Dietary Protein and Muscle Mass: Translating Science to Application and Health BenefitCarbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136Nahrung
Trainingshäufigkeit im Krafttraining – ein metaanalytischer ZugangSchmidtbleicher, Fröhlich Germanjournalsportsmedicine, 2008Training
Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysisHaugen, M.E., Vårvik, F.T., Larsen, S. et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil 15, 103 (2023). https://doi.org/10.1186/s13102-023-00713-4Training
Effect of 8 weeks of free-weight and machine-based strength training on strength and power performanceWirth K, Keiner M, Hartmann H, Sander A, Mickel C. Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance. J Hum Kinet. 2016 Oct 15;53:201-210. doi: 10.1515/hukin-2016-0023. PMID: 28149424; PMCID: PMC5260589.Training
Defining the anabolic window of opportunity Is protein intake immediately post resistance exercise critically important for muscle growth?Sport Nutrition - Agro FOOD Industry Hi-Tech , Vol. 25(2) - March/April 2014 OLIVER C. WITARD, KEVIN D. TIPTON Health and Exercise Science Research Group, School of Sport, University of Stirling, Stirling, FK9 4LA, ScotlandSupplemente
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humansVolume 4, Issue 12, 19 December 2023, 101324 Journal home page for Cell Reports Medicine The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans Author links open overlay panelJorn Trommelen 1, Glenn A.A. van Lieshout 1 2, Jean Nyakayiru 1, Andrew M. Holwerda 1, Joey S.J. Smeets 1, Floris K. Hendriks 1, Janneau M.X. van Kranenburg 1, Antoine H. Zorenc 1, Joan M. Senden 1, Joy P.B. Goessens 1, Annemie P. Gijsen 1, Luc J.C. van Loon 1 3 1 Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre+, Maastricht, the Netherlands 2 FrieslandCampina, 3818 LE Amersfoort, the NetherlandsSupplemente
Coenzym Q10-Produkte – ist ein Nutzen wirklich bewiesen? Ohne Coenzym Q10 würde nichts mehr funktionieren. Doch sind wir deshalb auf Kapseln angewiesen? Stand: 13.11.2023Verbraucherzentrale.deSupplemente
Gemüse- und Obstextrakte von Juice Plus Stand: 02.09.2022Verbraucherzentrale.deSupplemente
Populäre Mythen über VitamineNahrung
Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and MethodsKrzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.Training
Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science? Vergleich Kreatin HCL vs Kreatin MonohydratEscalante, G., Gonzalez, A. M., St Mart, D., Torres, M., Echols, J., Islas, M., & Schoenfeld, B. J. (2022). Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science?. Heliyon, 8(12), e12113. https://doi.org/10.1016/j.heliyon.2022.e12113Supplemente
Doping mit Spinat – Ecdysteron fördert Kraftzuwachs in Studie dpa/Deutsches Ärzteblatt 25. Juni 2019Supplemente
Studie: Spinat-Extrakt führt zu Leistungssteigerungen im Sport Forschungsprojekt mit Förderung der Welt-Anti-Doping-Agentur WADA unter Beteiligung der Freien Universität Berlin Nr. 193/2019 vom 25.06.2019FU Berlin Pressemitteilungen 2019 Isenmann E, Ambrosio G, Joseph JF, Mazzarino M, De La Torre X, Zimmer P, Kazlauskas R, Goebel C, Botrè F, Diel P, Parr MK. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicology (2019) in press (doi: 10.1007/s00204-019-02490-x) Parr MK, Botrè F, Naß A, Hengevoss J, Diel P, Wolber G. Ecdysteroids: A novel class of anabolic agents? Biol Sport 32 (2015) 169-173 (doi: 10.5604/20831862.1144420) Parr MK, Zhao P, Haupt O, Ngueu ST, Hengevoss J, Fritzemeier KH, Piechotta M, Schlörer N, Muhn P, Zheng WY, Xie MY, Diel P. Estrogen receptor beta is involved in skeletal muscle hypertrophy induced by the phytoecdysteroid ecdysterone. Mol Nutr Food Res 58 (2014) 1861-1872 (doi: 10.1002/mnfr.201300806)Supplemente
Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical TrialsRuiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. Erratum in: Adv Nutr. 2020 Mar 1;11(2):468. PMID: 30721958; PMCID: PMC6363527.Nahrung
Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball PlayersZmijewski P, Lipinska P, Czajkowska A, Mróz A, Kapuściński P, Mazurek K. Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball Players. J Hum Kinet. 2020 Mar 31;72:161-172. doi: 10.2478/hukin-2019-0043. PMID: 32269657; PMCID: PMC7126248.Training
The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trialMartin Loughran, Philip Glasgow, Chris Bleakley, Joseph McVeigh, The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial, Physical Therapy in Sport, Volume 25, 2017, Pages 47-54, ISSN 1466-853X, https://doi.org/10.1016/j.ptsp.2016.11.006. (https://www.sciencedirect.com/science/article/pii/S1466853X16302012) Training
Aerobic, resistance, or combined exercise training and cardiovascular risk profile in overweight or obese adults: the CardioRACE trialDuck-chul Lee, Angelique G Brellenthin, Lorraine M Lanningham-Foster, Marian L Kohut, Yehua Li, Aerobic, resistance, or combined exercise training and cardiovascular risk profile in overweight or obese adults: the CardioRACE trial, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1127–1142, https://doi.org/10.1093/eurheartj/ehad827Training
Weightlifting is better for the heart than cardioChristensen RH, Wedell-Neergaard A, Lehrskov LL, et al. Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues: Secondary Analyses From a Randomized Clinical Trial. JAMA Cardiol. 2019;4(8):778–787. doi:10.1001/jamacardio.2019.2074Training
The Effects of Combining Aerobic and Heavy Resistance Training on Body Composition, Muscle Hypertrophy, and Exercise Satisfaction in Physically Active AdultsTan J, Krasilshchikov O, Kuan G, Hashim HA, Aldhahi MI, Al-Mhanna SB, Badicu G. The Effects of Combining Aerobic and Heavy Resistance Training on Body Composition, Muscle Hypertrophy, and Exercise Satisfaction in Physically Active Adults. Healthcare (Basel). 2023 Aug 31;11(17):2443. doi: 10.3390/healthcare11172443. PMID: 37685476; PMCID: PMC10487730.Training
Resistance Training With Creatine Monohydrate Improves Upper-Body Strength in Patients With Parkinson Disease: A Randomized Trial. Neurorehabilitation and Neural Repair. 2007;21(2):107-115. doi:10.1177/1545968306293449 Chris J. Hass, PhD, Mitchell A. Collins, EdD, and Jorge L. Juncos,Volume 21, Issue 2 Supplemente
Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle LengthsWitalo Kassiano Universidade Estadual de Londrina Daniella Costa Universidade Estadual de Londrina Gabriel Kunevaliki Universidade Estadual de Londrina Danrlei Soares Universidade Estadual de Londrina Training
Omega-3 Fatty Acids for Sport Performance—Are They Equally Beneficial for Athletes and Amateurs? A Narrative ReviewThielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. doi: 10.3390/nu12123712. PMID: 33266318; PMCID: PMC7760705.Supplemente
Effect of the season on the production and chemical properties of fish protein hydrolysates and high-quality oils obtained from gurnard (Trigla spp.) by-productsJosé Antonio Vázquez, Jesus Valcarcel, Maria Sapatinha, Narcisa M. Bandarra, Rogério Mendes, Carla Pires, Effect of the season on the production and chemical properties of fish protein hydrolysates and high-quality oils obtained from gurnard (Trigla spp.) by-products, LWT, Volume 177, 2023, 114576, ISSN 0023-6438, https://doi.org/10.1016/j.lwt.2023.114576. (https://www.sciencedirect.com/science/article/pii/S002364382300155X)Supplemente
Präparate mit Omega-3-Fettsäuren können bei Herzpatienten das Risiko für Vorhofflimmern erhöhen Arzneimittel, aber auch Nahrungsergänzungsmittel wie Fischöl-Kapseln können die unerwünschte Wirkung verursachen https://www.bfr.bund.deSupplemente
How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequencySchoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286-1295. doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17. PMID: 30558493.Training

❌ MYTHEN ENTTARNT

❌ Mythos: "Mehr Training = mehr Ergebnisse"

✅ Fakt: Regeneration ist genauso wichtig wie das Training selbst. Übertraining führt zu Rückschritten und Verletzungen.

❌ Mythos: "Abends essen macht fett"

✅ Fakt: Es kommt auf die Gesamtkalorien an, nicht auf die Uhrzeit.

❌ Mythos: "Cardio ist der beste Weg zum Fettabbau"

✅ Fakt: Krafttraining und eine gute Ernährung sind effektiver.

❌ Mythos: "Du brauchst teure Supplements"

✅ Fakt: Mit einer ausgewogenen Ernährung deckst du 95% deines Bedarfs.

🧠 WISSEN IST MACHT

Lass dich nicht von Mythen und Verkaufsversprechen täuschen. Ich zeige dir, was wirklich funktioniert.

KOSTENLOSES GESPRÄCH