Free guides

A library of helpful guides

Short guides that help you eat better today. Pick one — we'll send it to your inbox.

PDF · 12 pages Five Days of Renewal

What FMD is, who it suits and who must skip it — plus one full day of the protocol on a plate, ready to cook tomorrow.

PDF · 8 pages The Plate Rule

Half the plate, a quarter and a quarter — how to build an ordinary meal without scales or calorie counting. The Harvard model as Anna teaches it.

PDF · free Eat for Your Iron — Mini Guide

The short version of the iron guide: why your energy drops, which foods actually work and how to improve absorption. Free, in three languages.

PDF · 13 pages Your Protein Number

How much protein you actually need after 40, how to spread it across the day — and three recipes to start with today.

PDF · 23 pages Drink Better. Live Lighter.

How much water you actually need, what counts as water, when electrolytes matter — 21 scientific sources.

PDF · 18 pages The Smart Basket

What goes in the basket and what stays on the shelf: how to read a label, where the sugar hides, and a week's list.