HEALTH ESSENTIALS GUIDE
Finally know what to focus on.
And actually stick to it.
A science-based self-coaching guide that finds what's holding your health back, then walks you through fixing it. One habit at a time.
★★★★★
“I finally found a routine that works for me and I actually like it! And I already have so much more energy, and can’t even remember the last time I was bloated!”
— Laura, Amsterdam
Is this you?
You try to 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 (or you don’t see any changes at all):
I created this guide to give you both.
But none of that means you're lazy or undisciplined!
It means nobody ever helped you figure out what's actually holding your health back, or gave you a way to follow through once you know.
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.
How it works
One system. Four pillars. Seven steps each.
You'll work through nutrition, movement, sleep, and mind, one at a time. For every pillar, the same seven steps:
The Essentials: the 3-5 things that science shows actually move your health needle
Myths vs. Facts: the advice you can officially stop worrying about
Female Specifics: how your cycle and hormones change the picture
Your Reality: an honest self-assessment of where you are now
Your Focus: pick the one or two things that matter most for you (I’ll guide you through this)
Your Toolkit: practical tools to make those things easy for you apply in your daily life
Your Plan: lock it in, with regular check-ins to keep you on track
One pillar at a time. No overhauling your whole life every first of the month 🤓
By the end, the system you're following is one you built for yourself, which is why this one holds.
What others are saying
"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
“I’m SO glad I got this guide! I finally found a routine that works for me and I actually like it! And I already have so much more energy, and can’t even remember the last time I was bloated! Highly recommend it to anyone who was as overwhelmed and clueless as I was about what my body wanted from me.”
Laura, Amsterdam
“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
✅ More energy, better digestion, and steadier hormones, because you're consistent for the first time
✅ Eating habits that balance themselves without tracking or restriction
✅ Body composition improving as a side effect
✅ Way less mental load around food, workouts, and health decisions
✅ Confidence to read a headline or a trend and know whether it applies to you
The goal isn't perfection (because that never works).
The goal is clarity 💡 → consistency 🔒 → progress 🙆♀️
What changes when you have a health system:
I made this to put myself out of a job: you 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 💪
Health Essentials
110-page PDF knowledge base and workbook • instant access
€57
one-time
You’ll get:
The four-pillar knowledge base: the essentials, myth busts, and women-specific sections for nutrition, movement, sleep, and mind
40+ pages of tools, self-assessments, and plan builders to construct your own health system step by step
The same framework I use in 1:1 coaching, for less than a single session
Yours forever. Come back to it whenever life changes.
FAQ
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.