Free

Guides that bring you back to yourself

Short, warm and genuinely useful. Pick one — we'll send it to your inbox.

PDF · 6 pages

FMD trial day · autumn

One day from my new autumn FMD menu: oatmeal with stewed apple, a velvety cauliflower soup and a warm “Southern” salad. Recipes with exact amounts and a shopping list for the day.

Get the guide (PDF)
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.

Get the guide (PDF)
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.

Get the guide (PDF)
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.

Get the guide (PDF)
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.

Get the guide (PDF)
PDF · 23 pages

Drink Better. Live Lighter.

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

Get the guide (PDF)
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.

Get the guide (PDF)