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The complete health guide for the Netherlands

Your body. Your rules. Your NL life.

Everything an expat needs to navigate Dutch healthcare, food, and fitness — in one place.

Get Complete Guide — €14.99Download free Starter Guide
  • Fietscultuur included
  • No supplements BS
  • AH & Lidl prices
  • Science-backed
  • 5 languages
  • 51%Dutch adults overweight
  • 30Recipes included
  • 8wkPlan to results
  • 5Languages
The problem

Most guides ignore the Netherlands. We don't.

51% of Dutch adults are overweight — up from 33% in 1981 — and rising fastest in 20–35 year olds. Generic English apps have zero Dutch context. Expensive Dutch books leave expats out. We fill the gap.

51%

of Dutch adults are overweight — up from 33% in 1981

16%

are clinically obese (BMI ≥ 30) — 3× more than 40 years ago

64%

of Dutch adults will be overweight by 2050 if nothing changes (RIVM)

The good news

You don't need to lose all the weight at once. Losing just 5–10% of your body weight already cuts the risk of diabetes, heart disease and joint problems. That's 5 kg for someone who weighs 80 kg.

How it works

Three steps to your NL life.

01

Start free

Download the Starter Guide — 11 pages of the essentials. Instant download, no signup.

02

Go complete

Unlock the Complete Guide — 30 recipes, 8-week plan, full supplement breakdown. €14.99 one-time.

Coming soon
03

Get your AI plan

Personalised weekly plans generated for your body, schedule and goals.

Inside the Complete Guide

Everything, in one place.

  • 30 recipes

    Breakfasts, lunches, dinners — AH/Lidl ingredients, calories and allergens labelled.

    Recipes

  • 8-week plan

    Day-by-day eating + movement schedule. Built around fietscultuur and Dutch life.

    8 weeks

  • Supplements

    The only 4 worth your money — D3, Omega-3, Mg, Psyllium. And why nothing else is.

    Supplements

  • Fietscultuur

    How to turn your daily commute into 1,500 kcal/week. The cheapest gym in Europe.

    Movement

  • 5 languages

    EN, NL, PL, RO, ES. Same content. Same prices. Native voice.

    EN · NL · PL · RO · ES

  • Science-backed

    TDEE, Mifflin-St Jeor, RIVM data. Sources cited. No detox teas, no woo.

    Sources cited
The guide

Everything you need. Nothing you don't.

One downloadable guide you keep for life — recipes, the plan, shopping lists, supplements. Read it in an evening, act on it the next morning at Albert Heijn.

A4 · 30+ pages5 languagesUpdates for life
This is for you if

Made for people who actually live here.

Dutch nationals, Romanian builders, Polish nurses, Spanish designers, British engineers. If you live in the Netherlands and you're 20–35, this was written for you.

  • You live in the Netherlands

    Dutch or expat — Romanian, Polish, Spanish, English-speaking.

  • You shop at AH, Jumbo or Lidl

    Every recipe and price in this guide is built around those shelves.

  • You cycle — or you want to start

    Fietscultuur is the cheapest gym in Europe. We help you use it.

  • You're done with crash diets

    Nothing here is forbidden. No detox teas. No yo-yo. Just real calories.

Pricing

Start free. Go complete when you're ready.

Starter Guide

Free

Forever.

  • 11-page PDF
  • Core principles
  • 5 recipes preview
  • Instant download
Download free
Most popular

Complete Guide

€14.99

One-time. Lifetime access.

  • 30 recipes
  • 8-week plan
  • Supplements deep-dive
  • Shopping lists
  • Updates for life
Early readers

What people are saying.

  • Finally a guide that knows what hagelslag is. The shopping list saved me €40 the first week.
    Marta K.
    Amsterdam · 29
  • The cycling math alone was worth it. 1,500 kcal/week from my commute — I had no idea.
    Jeroen V.
    Utrecht · 32
  • No supplement upsell, no "clean eating" nonsense. Just numbers and Dutch food. Refreshing.
    Andrei P.
    Rotterdam · 27

Placeholder quotes — will be replaced with real reader feedback after first 50 downloads.