About me
From professional sport through burnout and hospital back to myself. Today I help men 30+ get back their energy, strength and control — without extremes, with a clear system.
My journey
I used to be a pro in sport. Discipline, performance, a tough head. And then came the "normal" adult stage: work, responsibility, kids, stress, too little sleep — and dark evenings, when it's easiest to paper over it all with alcohol and "I'll somehow survive".
But the body isn't stupid. When you keep stripping away its sleep, calm and sense of purpose for too long, it pays you back.
For me it went so far that I ended up in hospital and finally had time to think. Not about how to grind even harder — but about how to set things up so they make sense and work in real life too.
I arrived at one thing: most men don't need another perfect meal plan or training plan. They need to understand the system.
That's why today I lead Návrat zdravého muže — built on six pillars. I don't teach "perfection". I teach how to answer five questions in everyday life: when, what, how, how much and why.
“It wasn't about grinding more. It was about quitting a game that was eating me alive — and building a system that holds up in real life.
— Martin Knakal
No unrealistic plans. I train, eat and live by exactly the system I pass on — at work, with my family and under stress.
What we build on
No extremes. One clear system that holds up in real life.
A stable routine, an evening reset and deeper recovery.
Plenty of protein and smart carbs without counting every gram.
Efficient training that fits into your life.
Targeted topping-up of what the basics can't cover — nothing pointless.
Structure for your eating window for stable energy without the swings.
An environment and food choices that support you, not sabotage you.
Expertise
Beyond my own journey, I also stand on a recognized professional qualification.
A professional qualification earned in April 2026, certified under Act No. 179/2006 Coll. The authorizing body is the Ministry of Health.
Alongside my own journey, years of practice and work with clients, I can help you with nutritional advice and setting up your lifestyle.
We'll start where you are right now. Without extremes, with a clear first step.