The Health Essentials Guide
Less noise. More clarity.
Habits you’ll finally stick to.
A science-based PDF guide that tells you what actually matters for your health — and gives you the tools and systems to consistently apply that to your life.
“I finally understand what to focus on and what's just influencer noise.” — Lena, Berlin
Is this you?
You mostly eat well. You’ve tried to move more. You want to take care of yourself. Yet somehow…
😩 You’re unsure what you actually should focus on for your goals
🤯 Health & nutrition advice feels contradictory and confusing
🫠 You start strong, then slowly fall off (again)
🙁 Your body doesn’t seem to respond the way it “should”
🥴 You’re afraid of overdoing it and messing with your hormones or metabolism
So even though you’re trying, habits stay inconsistent and progress feels frustratingly slow.
But it’s not your fault!
It’s just a lack of clarity, and of the systems to actually follow through consistently.
I created this guide to give you both.
What you’ll get
🔍
Up-to-date science
on nutrition, movement, sleep, and mental health — focused on female physiology and distilled into the essentials that actually move your health needle.
💡
Clear explanations
of what actually matters when and why — so that you can stop blindly following “advice” and start trusting your own intuition.
🔧
Tools and exercises
to help you apply the science to your actual life — with self-assessments, habit-building exercises, practical toolkits, and a personal health system you build as you go.
Words from beta readers
"I finally understand what to focus on and what's just influencer noise. The tools are incredibly helpful and make applying my new action steps a no-brainer. Also I really loved the women specific tips."
Lena, Berlin
"Going through it felt like a really long, really patient conversation with a smart friend who happens to know the research."
Taylor, New York
“This is like my new health bible now. Thank you so, so much! I finally feel like I have a clue what I should be doing<3”
Carita, Lisbon
🫵 This is for you if:
You want structure without rigidity
You value science over trends
You want to feel better and see sustainable changes over time
You want to understand what's right for you — not just what works in general
You’re tired of starting over again and again, and want something you can maintain
🙅♀️ This is not for you if:
You’re looking for a quick fix or a 30-day challenge
You prefer rigid rules over personalized frameworks
You're looking for a done-for-you meal plan or generic workout routine
You’re not interested in understanding why things work
No more confusion,
no more overwhelm,
no more starting over yet again.
With this guide you will:
✅ Build more consistent, balanced eating habits without constant tracking or restriction
✅ Reduce mental load around food, exercise, and health decisions
✅ Create the conditions for healthier body composition changes over time
✅ Feel more confident and informed about what actually matters for your body
✅ Find yourself with more energy, better digestion, less inflammation, and improved hormone balance
The goal isn't perfection (because that never works).
The goal is clarity 💡 → consistency 🔒→ progress 🙆♀️
I made this because I want you to become your own health coach.
Hi, I'm Hannah. I make videos about evidence-based health for people who are tired of the noise and sick of the overwhelm. I’m certified in nutrition and fitness, and have helped dozens of clients translate research into routines that actually fit their lives. This guide is the essence of what I keep coming back to in 1:1 coaching — so that you can become your own personal health coach 💪
The Health Essentials Guide
PDF knowledge base and workbook •
instant access
€57
one-time
You’ll get:
instant download
40+ pages of research-backed health knowledge across nutrition, movement, sleep, and mental health — including myth busts and women-specific sections
behavioral science-based tools, exercises, and step-by-step guidance to help you build your own health system
yours forever — come back to it whenever you need it
FAQ
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Most guides give you a plan to follow. This one helps you build your own. The goal is that you finish it knowing how to think about your health — not just what to do for the next 30 days.
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Most programs ask you to change everything at once — which works great until life happens. This guide works one thing at a time, with two-week check-ins and clear guidance on when to add the next layer. There's no falling off the wagon because there's no wagon.
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This is not a weight loss guide. BUT if you follow it, your body composition will almost certainly improve (→ less body fat + more muscle). Plus, in the nutrition section I included specific tips on how to adjust for healthy weight loss. So if weight loss is your goal, this guide will help you reach that, too. If weight loss is your main goal and you want a specific approach for that, I recommend you to start with my fat loss guide Fat Loss Simplified.
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The core content works for anyone. That said, there are women-specific sections throughout — covering things like how cycle phases affect training, nutrition, and sleep — so women will get the most out of it. If you're not a woman but the rest of the guide sounds useful, it still is.
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Nope. The guide explains the science behind every recommendation, so it works whether you're starting fresh or you've been deep in health content for years.
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PDF workbook, fully self-paced. Some people might move through it in a few weeks, others over a few months. It's designed to be something you come back to, not rush through.
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Because this is a digital product, all sales are final — once you've got access, I can't take it back.
Let’s get you unstuck.
If you want your health habits to feel calmer, clearer, and more sustainable
— not random, overwhelming, or restrictive — this guide was created for you.