Healthy Habits Challenge
Finally Feel Like Yourself Again
The Simple Path to Less Pain,
More Energy & Better Gut Health for Adults Over 40
You’ve tried different doctors, treatments, and diets, and nothing has made a lasting difference. These eight simple habits helped me reduce my pain, restore my energy, and finally feel like myself again. Now they can give you a practical place to begin, one habit at a time, without feeling overwhelmed.
Available in Kindle for $9.99 or Paperback for $12.99
Access link to bonuses inside the book.
WHO IS THIS FOR
If You’re Over 40 and Living With Any of These…
You’re not imagining it, and you’re not out of options. This book was written for you.
Daily pain and chronic inflammation
Low energy and constant fatigue
Blood sugar swings or metabolic issues
Weight that won’t budge
Gut issues: bloating, constipation, discomfort
CRPS, nerve pain, or unexplained symptoms
The Challenge
A Clear, Realistic Path to Finally Start Feeling Better
No quick fixes. No restrictive diets.
Just eight radically simple habits that rebuild your foundation for health, the natural way. The same way I did.
Hydration
The easiest first step, and one most people overlook.
Eat Real Food
Simple meals that fuel your body, without strict rules.
Movement
Start where you are, even on hard days.
Gut Health
Support the foundation that affects energy, mood, and inflammation.
Nutritional Support
Fill the gaps your diet may be missing.
Reduce Toxicity
Simple swaps that lighten your body’s load.
Emotions
Calm the stress that keeps your body stuck.
Faith & Hope
The mindset that keeps you going when progress feels slow.
Get the Book + 8 Free Bonuses
A complete collection of printable guides, workbooks, challenges, recipes, and trackers designed to help you put the healthy habits into action and follow through. Free with your book purchase.
Available in Kindle for $9.99 or Paperback for $12.99
Access link to bonuses inside the book.
BONUS 1
Getting Started & Accountability Workbooks
Determine why better health matters to you, choose your first realistic goal, and use the 30-day tracker and weekly check-ins to stay consistent as you build each new habit.
BONUS 2
Hydration Guide
Learn why hydration matters, recognize common clues that you may need more fluids, discover ways to make drinking water easier, and create a simple hydration plan that fits your body and daily routine.
BONUS 3
Healthy Eating Guide
A comprehensive guide to building balanced meals, shopping smarter, choosing healthy snacks, understanding cravings, preparing flavorful sauces, and following seven flexible days of meals and recipes.
BONUS 4
7-Day Walking Challenge
Start at your current ability and build a realistic walking habit with flexible goals, supportive movement ideas, daily tracking pages, and reflection prompts.
BONUS 5
Holistic Gut Health Guide
Understand the gut–whole body connection, explore the Four R’s, observe digestion and elimination patterns, and learn about food, herbs, supplements, and natural gut support.
BONUS 6
Reducing Your Toxic Load Guide
Identify common everyday exposures, make practical low-tox swaps, support your body’s natural elimination pathways, and explore natural cleaning recipes and holistic self-care practices.
BONUS 7
Stress & Emotional Wellness Guide
Recognize how stress affects your body, understand your nervous-system patterns, complete a five-day stress reset, and explore breathing, movement, nature, emotional awareness, herbs, and aromatherapy.
BONUS 8
Sleep & Recovery Guide
Strengthen your sleep-wake rhythm, create a restorative sleeping space and bedtime routine, identify common sleep disruptors, and use the seven-night tracker to discover what supports your best rest.
Built to Help You Follow Through
Every guide is designed to be practical, flexible, and printable. You can begin with the habit that needs the most support and use the Accountability Workbook to track your progress one step at a time.
What These Habits Can Help You Support
A Healthier You — One Habit at a Time
Don’t let your current health status define you and limit your life. Create a healthier you by creating change.
Real People. Real Results.
“This book gave me hope and an easy-to-follow path when nothing else worked. I lost the weight and regained my energy.” – Barry
“Common-sense advice in a small package; make sure you take advantage of the bonus resources found in the book. This is easy to read, easy to understand, and useful information.” – Dave
About the Author
Mara Gerke, CNHP
Certified Natural Health Professional
Gut Health Nutrition Specialist · Herbalist · Aromatherapist
After years of living with chronic pain and CRPS, Mara was exhausted, frustrated, and not getting real answers from conventional medicine. Through simple daily habits, she rebuilt her health — step by step — and now helps men and women over 40 do the same.
This book is the starting point she wishes she’d had when she felt stuck and out of options.
“It’s not about perfection. It’s about progress — one healthy habit at a time.” Mara Gerke, CNHP
Frequently Asked Questions
How long does it take to read the book and get started?
The Healthy Habits Challenge is a guide that is designed to be practical and easy to follow. You don’t need to finish the entire book before you begin to take action. Start with one habit that feels manageable, use the bonus resources for guidance, and build from there at your own pace.
Do I need to purchase supplements or other products?
No. You can begin building healthier habits without purchasing supplements or additional products. The book discusses nutritional support as one of the eight habits, but supplements are completely optional. The focus is on creating a healthier foundation through everyday lifestyle choices.
I’ve tried so many diets and wellness programs. How is this different?
The Healthy Habits Challenge isn’t a diet or a quick-fix. It doesn’t focus on changing everything at once. It takes you on a journey, introducing eight foundational habits that work together to support your overall well-being. You choose where you start, focus on one habit at a time, and take advantage of the free workbooks, guides, and trackers to help you stay consistent.
Is this book appropriate if I have CRPS, chronic pain, or take medications?
The book focuses on general wellness education and practical lifestyle habits; it’s not a medical treatment and is not intended to replace medical care. I have CRPS, and these habits are what I did to help me recover my own health. Everyone’s journey is different, and results vary. If you have any health concerns, it’s always best to check with your own doctor.
How do I access the eight free bonuses?
Both the Kindle and paperback editions include access to all eight free bonus resources.
You’ll find the bonus access link inside the book. Kindle readers can access the link as soon as they receive their digital book. Paperback readers can access the bonuses once their book arrives.
Ready to Start Feeling Better?
Get the book plus all eight bonus resources after purchase.
Take the first step toward less pain, more energy, and a healthier you.
Available in Kindle for $9.99 or Paperback for $12.99
Access link to bonuses inside the book.
“Our bodies are continually rebuilding and renewing. It’s never too late to start creating new habits and a healthier version of yourself.”
Mara Gerke, CNHP