Do you sometimes feel overwhelmed trying to juggle working and parenting?

Do you find yourself sleep-deprived, and turning to junk food to bump up your energy, only to be even more exhausted later?

Is self-care at the very bottom of your list, no matter how hard you try to make space for it in your crazy schedule?

You already know that eating well and getting enough sleep are a key piece of the puzzle, but it can feel so overwhelming to make the changes you know you want to - or just plain impractical. What you need is a way to feel lighter and more at ease, right in the middle of all the usual craziness of everyday life. You want to enjoy what’s happening, be able to roll with the (inevitable) punches - and not be completely worn out at the end of the day.

The steps towards that kind of lifestyle are totally do-able, even when you’re working and raising kids. We’ll take those steps together, so you can get clear on what makes you feel lighter - emotionally, and physically - and turn that into habits you can sustain, no matter what’s going on in your life.

Feeling great is as much about your mindset, as it is about your body. In this four-week program, you’ll learn exactly what you need to create and sustain a lighter lifestyle.

lighten your lifestyle

September 22 - October 20, 2019

Lightening Your Lifestyle, Step by Step

Over the course of four weeks, we’ll introduce new habits into your daily routine, your diet, and your mindset. Every three days, we’ll take the next step, giving you time to integrate what you’re learning about yourself, and prepare for the next step.

We’ll lay the groundwork by making sure you get the water and sleep your body needs, then remove the toxins that are weighing you down. As we add ingredients to your daily diet that help you feel lighter and more at ease, you’ll choose what you want to eat, how much, and when. Then, we’ll reintegrate, choosing what habits you want to continue with beyond the 28 days.

By the end, you’ll have a designed your own personal lighter lifestyle. And since you’ll have lived it already, you’ll know you can keep it going.

How It Works

The Program

This isn’t a cleanse, and it isn’t a crash diet. This program is designed to gradually ease you into lasting habits that nourish and sustain you -and that includes both how you live your life, and what you put into your body. Here’s what we’ll do in each phase:

  • Week 1: Lifestyle Changes – increase water, sleep, and gut health

  • Week 2: Toxin Changes – decrease caffeine, alcohol, and sugar

  • Week 3: Diet Changes – increase vegetables, protein and whole grains

  • Week 4: Reincorporation – increase caffeine, alcohol and sugar


We’ll be using high-quality supplements I’ve personally vetted and used for several years as part of my own self-care:

  • Probiotics & digestive enzymes to support your gut throughout the program;

  • A liver support to help you detoxify when we are eliminating toxins from your diet; and,

  • A fiber supplement and a protein powder for the smoothies you’ll have in weeks 3 & 4 of the program.

These supplements are included in your program fee. If you have hesitations about any of these supplements, I’m happy to provide more information, and work with you to select those that complement any steps you’re already taking to improve your gut health.


  • Guided Meditations: led via Facebook Live, brief meditations will complement and inform each phase of the program. You’ll have access to the meditations for the duration of the program.

  • Private Facebook Group: post questions, share recipes, and access the guided meditations. Whether you check in every day or only once in awhile, you’ll find information and support, from me and from the other participants in the program.

  • Phase Emails: inspiration and reminders about each phase of the program will land in your inbox, in bite-sized pieces you can digest on the go.

  • Optional Group Gatherings: our three gatherings will kickoff, encourage, and close the program with delicious meals and conversation. We’ll begin with brunch the day before the program starts; reconnect half-way through, with an easy morning hike at the start of week 3; and close with smoothies outdoors together on the final day of the program. All three gatherings take place on Sundays, in the Lamorinda/Walnut Creek area - and all are optional.

Staying committed to a program for a full month can seem daunting – but it’s a lot easier with friends. That’s why we’ll gather as a group at the start, middle, and end of the program. We’ll share our goals, our progress and our setbacks, getting and giving the kind of support that makes all the difference when it comes to sticking with it. You’ll also have the option to stay in touch throughout the 28 days with a private Facebook group, where we can post recipes, ask questions, get answers, and cheer each other on.

Along the way, you’ll get extra physical support from high-quality supplements that nourish and replenish your gut, which is a big part of feeling great – physically, and emotionally.

At each stage, I’ll share my favorite meditations to help you be present and unwind. As a long-time meditation practitioner myself, and the cofounder of WITHIN Meditation, I’m a big believer in harnessing the power of your mind to change your day-to-day experience.

Personal & Group Support

What It Costs

$249 for materials, supplements & coaching support throughout the 28-day program, plus three in-person gatherings with the other amazing women participating in Lighten Your Lifestyle.

Why Do This Program?

At the end of the 28 days, here are the kinds of changes you may notice in yourself:

  • Improved energy that lasts throughout the day

  • Significantly reduced or eliminated food cravings

  • Deeper sleep

  • Smoother digestion and reduced bloating

  • More emotionally grounded

  • A sense of being able to handle any challenge you face

We’re smart, capable women. We know that real change starts with a vision, but that it takes practical steps, commitment, and passion to make that change a reality.

You’re clear that what you want is to live a full life with ease, feeling light in your body and your soul. If you’re willing to make a handful of simple changes in your lifestyle, this program will give you the tools and support you need to do it.

Who I Am

Hannah Knapp

Hannah Knapp

I’m passionate about helping you nourish yourself. As a wellness mentor, I integrate mindfulness with positive psychology and nutrition to help you meet your health goals and develop the inner resilience you need to embrace life's challenges.

I’m also the cofounder of WITHIN Meditation, San Francisco's first drop-in meditation studio, where I teach busy professionals simple, effective mindfulness practices to ease their stress, develop their focus, and create more clarity in their lives.

I’ve put everything I teach to the test in my own life. With two young kids, I’m all about simple tools that allow me to show up the way I want to for the people I love, and enjoy life even in the midst of the day-to-day craziness.

Getting Started

Details & Dates

Enrollment is now open! Click here to get started.

Registration closes on September 20th at 11:59pm PT.

  • Program Begins: Sunday, September 22nd

  • Program Ends: Sunday, October 20th

  • Group Gatherings (all held in the Lamorinda area of the East Bay):

    • Kickoff Brunch: Sunday, September 22nd (midday)

    • Mid-Program Hike: Sunday, October 6th (morning)

    • Closing Gathering: Sunday, October 20th (afternoon)

    Group gatherings are a great way to support yourself during the program, but they are optional. If you’re unable to attend all three gatherings - or even one of them - you’ll still get the tools and personal support you need to lighten your lifestyle.

I understand that it can be tough to take a chance on something new! If you decide to withdraw from the program and notify me via email prior to September 23rd, I’ll refund your program fee in full.

Have questions about the program? Just email me at