Learn · explore · build habits
Health challenges for everyday life
Explore new routines, learn from the experience and find what works for you. Four guided challenges offer a clear starting point – practical, flexible and without pressure to be perfect.
- 4Challenges
- 0 €free
- PDFto print
FOUR WAYS TO START
Choose your challenge
Each challenge has its own page with a plan, background knowledge and a printable PDF. Start with the one that fits your life best right now.
Once a weekIntermittent fastingA 16–18-hour break from eating once a week – with a look at the research and clear guidance on who should not fast.Go to challenge Seven days7 days veganEat plant-based for a week: a daily plan to tick off, five easy recipes and tips on vitamin B12 and nutrients.Go to challenge Every eveningEvening ritualA calm evening plan for restful sleep – plus an honest look at magnesium, glycine and melatonin.Go to challenge Eight weeksYour first 5 kmFrom walking to running in eight weeks – with run-walk intervals, leg exercises at home and tips to avoid overload.Go to challenge
Curious to explore more?
Take what works for you from these challenges. Small steps and a sustainable way of eating matter more than short-term perfection.
Explore nutrition consultingQuestions and answers
Which challenge should I start with?
Choose a change that fits your life: try plant-based meals, build a calmer evening routine or read the intermittent fasting information. You do not need to do every challenge at once.