The Health Essentials Guide
Less noise. More clarity. Habits that work for you.
A science-based blueprint to help you get clear on what actually matters for your health — and how to consistently apply it to your life. .
Does this sound familiar?
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 that’s not your fault! It’s just a lack of clarity, and of the systems to actually follow through consistently.
You’re so not alone with this — which is why I created this guide.
What you’ll get
🔍
Up-to-date science
on nutrition, metabolism, 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.
🫵 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
You'll stop spinning — and start progressing.
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. It's clarity → consistency → progress.
I made this because I kept saying the same things in coaching.
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 💪
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
The Health Essentials Guide
PDF workbook • 100+ pages • yours forever
€37
one-time
this is your exclusive waitlister price 🫶
remember to use code HEALTHGENIUS at checkout
This price will only be available until Thursday, May 14th at 4PM CET. After that you can still get the guide for the regular price of €57.
You’ll get:
instant download
40+ pages of science-based health knowledge across nutrition, movement, sleep, and mental health — including myth busts and women-specific sections
60+ pages of 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
-
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 bodyfat + more muscle). Plus, in the nutrition section I included specific tips on how to adjust for healthy weight loss.
-
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.