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Defend Europa’s Ultimate Guide to Self-Improvement for Nationalist Females

Self-improvement is the study and application of improving one’s life. The more we excel as individuals; the more we can contribute to our communities and the more we will inspire others to do exactly the same. The first step of the self-improvement process starts with having self-awareness. Being aware of the areas that you excel in, but also the areas that you could improve in, will allow you to highlight dimensions from which you can then implement a plan of progression.

Below I have listed a number of areas which we, as females, may want to think about in regards to being the best versions of ourselves. Be honest with yourself about the areas you’ve already mastered and the ones that still need some work and consider whether a change in this area will do you and your community good.

Let’s begin.


Self-Improvement Tip 1: Don’t Neglect Your Physical and Mental Fitness

There are hundreds of reasons why being healthy is important. The physical and mental benefits of living a healthy lifestyle are vast. The most important of these being that you will live a longer life and you’ll be more likely to be free from illness and ailments. Maintaining a high level of physical and mental fitness will keep you energetic, will allow you to maintain an optimum weight and will reduce the risk of cardiac and other health-related problems. Studies suggest that healthy people are also 20% happier on average than those who describe themselves as having “average health”. Unhealthy people, on the other hand, are 8.5% less happy than those with “average health”.


Physical Fitness

Eating a healthy diet is the most important factor towards being physically fit. Stay away from fad diets. Instead, try to eat a diet which is as natural and as unprocessed as possible. For most people, this will include eating lean meats, fish, whole grains, vegetables, fruit and a small amount of dairy products. You may need to adjust this to match any specific dietary requirements that you have. If budgets are tight, buy frozen. It’s better to eat vegetables that were once frozen than not to eat vegetables at all.

The most important diet-related piece of advice that I can share is to stay away from sugar. Of course, the odd treat here and there won’t hurt you, but sugar isn’t something that you should be consuming every day. Experts suggest that sugar has the potential to be addictive. Not only this, but a high-sugar diet will drive you to eat more and will increase your chances of obesity and diabetes. Eating too much sugar will also make your hair and skin look awful.

Another thing to consider is the amount of alcohol that you are consuming. Drinking too much alcohol can take a serious toll on your health. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol interferes with your brain’s communication pathways and can affect the way that your brain looks and works. It can also increase your risk of having a stroke and having high blood pressure, and it can damage your liver and pancreas. Drinking too much alcohol will also weaken your immune system and can increase your risk of developing certain types of cancer.

Smoking is also something that we should be avoiding in order to be the fittest versions of ourselves. Smoking is one of the biggest causes of preventable deaths in the West; 80,000 people dying from smoking each year in England alone. One in two smokers will die from a smoking-related disease. Areas which smoking affect include: your circulation, your brain, your heart, your lungs, your stomach, your mouth, your throat, your skin, your bones, your fertility levels and your ability to reproduce. In a number of European countries, you can receive free advice and guidance from your doctor on how to quit.

Another important thing to consider in relation to your fitness is how much water you are consuming. Around 60% of our bodies are made up of water so we should be consuming around 2 litres of water each day to keep our water levels topped up. Not only will drinking enough water help your brain and spinal cord stay cushioned and your body flush waste, it will also help deliver oxygen throughout your body, help to lubricate your joints and will keep your body at an optimal temperature. It will also make your hair, skin and nails look great!

Diet is important, but we also shouldn’t overlook the importance of getting regular exercise. Exercise is great for our whole body, including our brain, organs, muscles, bones and skin. It also improves your mood, helps you sleep, and it will keep you at a healthy weight. Hitting the gym is a great way to get regular exercise, but if like me, you don’t enjoy this, there are lots of other ways that you can get your body moving and get your heart pumping. Personally, I like to run outdoors or go for a long walk (preferably somewhere with a beautiful view!), but I also enjoy swimming, yoga and circuits. It might be worth looking at what groups or classes operate in your local area that you may enjoy taking part in. Another good idea is to set yourself a goal, like running a 10k for example, so that you can create a workout plan that you’ll have no option but to stick towards.


Mental Fitness

Maintaining a healthy diet and engaging in regular exercise is important, but we also shouldn’t overlook our mental fitness as well. Within the nationalist community we’re constantly being made aware of stories of ethnic replacement, migrant crime, censorship and globalist meddling, but it isn’t good for our state of minds to be constantly black-pilled. We are on this side because the truth matters, so knowing and sharing these stories is important, but it doesn’t have to take over every hour of every day. Allow yourself a little time to disconnect from the Internet, or if you really don’t feel you can do this, try to focus on white-pill topics instead. There are tons of these! European art, architecture, film, music, history, writing, philosophy, theatre, comedy and landscape are just a few to name. We, as a people, have created some beautiful things, and I’m a firm believer that we should regularly focus on our achievements in order to remind people (and ourselves) what we’re fighting for.

Another way that you can improve your mental fitness is by challenging yourself intellectually. Read high-quality books (more on this later) and engage in stimulating conversations. This will not only increase your intelligence and your knowledge of certain subjects, but it will give your brain a good workout which in turn improves your memory function.

Making sure than you consume enough vitamin B is vital to the health of your brain as vitamin B improves your energy levels and increases your tolerance to stress. The B vitamins can also help improve memory, combat depression, ward off brain ageing and protect against Alzheimer’s disease. The three main B vitamins which are essential to brain health are B6 (which is found in avocado, banana, legumes, poultry, beef, pork, nuts and whole grains), B12 (which is found in found in all animal products such as meat, poultry, seafood, eggs and dairy) and folic acid (which is found in green leafy vegetables, legumes and citrus fruit). Vitamin supplements shouldn’t be used as a replacement for solid foods but they can make an ideal top-up if you struggle to incorporate vitamin B foods into your diet.

Lastly, and this links to disconnecting from the Internet; try to de-stress. Turn off the TV (it’s full of degeneracy and indoctrination anyway). Get outside and enjoy the nature of Europe. Spend time with people who make you happy. Take a long bath. Learn to manage your breathing. Listen to music that you enjoy. Have a sense of humour, and learn to laugh at yourself. Life is tough sometimes and things can stress you out and get you down. We aren’t robots, we’re humans and we have emotions, and it’s important that we take time out every now and again to recharge our batteries and look at the bigger picture.


Self-Improvement Tip 2: Be Family Orientated

I’m sure if any curious men open up this article, this will be the first thing they expect to see. The most precious possession we have in the world is our own people. This includes those in our local community, our nation and members of our race, but of course, it starts with our own families first. The most beautiful thing that we can do as human beings is to create life. And how can we complain about the changing demographics of Europe if we ourselves don’t contribute towards fixing it? Having children is something that we should all be working towards, but – and I cannot stress this enough – do not feel pressurised into rushing into a relationship with the first guy who crosses your path because some pointless troll on Twitter tweets you saying: “WHERE ARE YOUR KIDS TRADTHOT?!” It takes time to find the right person and somebody who is worthy of a lifelong relationship with us, but it’s definitely something that we should have on our radars.

While it is true that women have a shorter window for having children than men do, people often overlook the fact that it takes both a man and a woman to make a baby. If we encourage all the White women in the world to have children, but none of the men, who are these women supposed to have children with? Older men, perhaps? Won’t they already have older wives? Doesn’t it make more sense that people couple-up with people of a similar age so that they have shared interests and lead a long, happy life together? After speaking with numerous nationalist men about this, I believe the idea is that if White women are where they need to be, then White men will follow. Perhaps this is true to some extent, but there will still be guys who prefer to live a bachelor/lad lifestyle, and there will still be male feminists, and there will still be men who would rather play video games or watch anime all day, and men who have no idea how to speak to women, and men who have been corrupted by the LGBT community, etc.

I’m not convinced that all the men are standing around waiting to have children while all the women are out being corrupted by feminism and focusing on their careers. We should be encouraging both genders to have children in equal measure, but despite the obvious bias here, we can still do our part, and we can still set a good example. Maybe if we show that we’re working towards the overall goal of having a family, men will learn that their contribution is imperative too and they will begin to follow our lead.




Another topic which is vital towards being family orientated is taking care of the families we already have. I’m talking about our parents, grandparents, brothers, sisters, and the like. Our grandparents in particular won’t be here forever and our busy lives can often end in us overlooking spending time with them. I know that my grandma in particular is a huge source of comfort for me. Spending time with her gives me a glimpse into a world which I’ve never lived in and a world which is something that we should be aiming towards today. Not only is it great for us to spend time with our family members, but they enjoy it too, and they’re grateful for the time and help that we offer them.


Self-Improvement Tip 3: Present Yourself Well

This includes both in person and online. Nationalists are often painted by our opponents as Hitler Reincarnated, so the image that we put out there is of utmost importance. Unlike the establishment left, we cannot afford to slip up here.


In Person

Take care of your appearance. For us ladies, this includes looking feminine. Leave the shaven heads, the garish tattoos and the piercings to the feminists. Classic, modest and timeless beauty is where we should be at. I’m not saying that we have to wake up every morning looking like Brigitte Bardot, but there are certain things that we can do rather easily to make ourselves more naturally attractive.

Firstly, maintain a healthy weight. This is not only good for your health (and being healthy in itself is a great image to put out there), but you will paint the picture to others that you have self-control.

Take care of your hair. Our hair is our mane and one of the first things that people notice about us. If you mess with it too much, it will become damaged and dried out. Personally, I like to grow mine long and only use natural hair-care products on it. It is up to you what you do with yours, but bear in mind that there are very few women that can pull off a short hairstyle.

Keep your look simple. We do not need lashings of fake tan, fake nails, fake eyelashes and fake hair. We’re Europeans. We have such incredible diversity and alluring beauty that we should try to accentuate what we have rather than attempting to cover it up. A good rule to remember in regards to makeup is eyes or lips, never both. Regarding clothing, wear whatever you feel comfortable in. But if you choose to walk around in hot-pants and bikini tops then know that the majority of people aren’t going to take you seriously. Researching Parisian and Italian fashion is a great place to start to get style tips for a sophisticated yet feminine look.




Lastly, in relation to in-person presentation, be mindful about the way in which you carry yourself. Do you slouch, use lots of bad language, come across as unapproachable and have a permanent resting bitch face? Or do you walk with your shoulders back and your head held high, and do you smile at the people you engage with? It’s not difficult to work out which of these examples paints us as the better person to the people we meet.



How we present ourselves online is a whole other world that we should be prepared to deal with. If you’re open about your political views and you lean to the right, then it is likely that you will be verbally attacked online at some point. Twitter in particular can be very brutal at times, and you have two ways in which you can decide to deal with attacks. Firstly, you can get upset and throw a wobbly over it, or secondly, you can respond gracefully.

Every time you receive criticism online ask yourself this question: Is the person in question attacking you or your argument? If they are attacking you as a person and throwing ad hominems (which 99% of the time they will be doing), block them, ignore them and move on. This person isn’t worth your time. This person is basically saying to you: “I have no argument so I’m going to try to get a reaction out of you instead.” And if they are lucky enough to get a reaction out of you, you better believe that they will report you to Twitter and Twitter will take their side. If, on the other hand, they’re attacking your argument, then again you have to assess the situation. Those who are rude, condescending and attempt to bring their followers in to attack you; again, these people are not worth responding to. They have already made up their mind about how they’re going to respond to you before you’ve typed your response out. Again, just block or mute and move on. On the rare occasion that you do find somebody who is willing to engage in calm, intellectual discussion and information sharing, then this person may very well be worth your time. Best case scenario? You may administer a red pill. Worst case scenario? You will learn something new and strengthen your arguments.

In relation to online presentation, there are a few other things to bear in mind. Firstly, avoid drama. You will come across a lot of it online but you don’t have to get involved with it. If people try to bring you in on it, just ignore them. Engaging in bickering and personal attacks makes us look so weak as a community. We have enough enemies to worry about. We shouldn’t be turning to shoot the people standing next to us.

Next, you will be attacked by people within our own community simply for being female. A lot of this will be in relation to having children (as covered above), but you will also get told that as a woman you shouldn’t be involved in politics. I don’t know about you, but I would love to not have to worry about politics. The truth is though, I do. A lot. And while we’re in this situation that we’re in, I feel as though I have to spread the word about what is happening. Of course, we shouldn’t neglect family duties to spend our time posting online, but if we can do both, then I say great.

We have some great men that are doing great work for us, but there are also a lot of men in our countries who are doing either nothing, or more harm than good. Perhaps if they were to take a stand, we wouldn’t feel like we had to. Throughout history women have chipped in to help bolster men’s ranks during times of hardship. Most noticeably, as an Englishwomen, during the First and Second World Wars. There are some great women on our side that contribute immensely (Lana Lokteff is one of my favourites). There are, however, a few things we have to be careful of.

Do not expect men to white knight you just because you are a woman. If you can hold your own, perfect. But do not get into debates and arguments and then expect a man to jump in to save you. It looks bad on you and him. Rather than regurgitating the same ideas that other people have already put out there, work out what it is that you can contribute and offer that to our movement instead. If you’re logical, then this may be your own ideas and solutions. Do you have a talent for producing videos or writing articles? Maybe you’re great at interviewing people? Perhaps you’re good at promoting traditionalism? Or you may have an impressive knowledge of history or art that you can share with the community?

Lastly, and this probably goes without saying, do not beg for male attention. If you’re putting out worthwhile content and people want to contribute towards that, that’s great! But people can see straight through the whole seductive pouting into the camera begging for compliments kind of thing.


Self-Improvement Tip 4: Have Self Respect

As women in 2018, we have every single right that men have. We can choose to lead our lives however we want. We’ve never had so much choice, and this rings especially true for woman in the nationalist community.

I’m talking about our relationships with men. We’re the minority gender in this community so we have our fair share of guys trying to chat us up. This doesn’t mean that we have to take every opportunity that’s thrown our way. You wouldn’t walk into a cake shop and think “All these cakes look nice so I’m going to eat them all.” so don’t do the same with men! Be better than that. Don’t be that girl who flirts with the hundreds of guys that slide into her DMs. Having male friends is more than fine, but if he’s not the man you see yourself with, it’s time to give a polite goodbye the minute he crosses the line.

This not only rings true online, but in person as well. If you’re single at present, it may be that you’re dating a little. Letting a man take you for a meal, or round a museum, or for a coffee is a great way to get to know somebody, but we can get to know a guy and enjoy his company without jumping into bed with him. Seriously, do not sleep around. Don’t just tell people that you don’t sleep around. Actually don’t do it. Respect yourself enough not to offer yourself up to every decent enough guy that shows he has an interest. Wait for that one special person that you want to be with long-term. Not only will your future self thank you for this (nobody wants to look back and regret sleeping with somebody), but the best kind of men will respect you more as well.




Here are a few sentences from TheFeminineWoman:

“As we know, what we practice persists. Our body language doesn’t lie. High value men looking to devote themselves will be able to read what a woman is all about through our body faster than we even get the opportunity to verbally tell them anything about ourselves…No matter how ‘UN-easy’ we feel inside, because we would turn down most men…what our bodies practice becomes the energy we send out.”


Life isn’t always smooth-sailing. Relationships don’t always work out and we sometimes make mistakes. Learn from these mistakes and minimise future damage by reserving our bodies for the one man who deserves it.

The following video by Millennial Woes is aimed at men who are trying to find a traditional wife. It’s useful for women to watch too though, as it’s a great insight into what some men may be looking for.



Self-Improvement Tip 5: Be Kind, and Contribute to Your Local Community

When we’re continually painted as the bad side, it’s sometimes easy to forget that we’re actually on the side of good. We don’t criticise immigration, for example, because we hate those who are different to us. We criticise immigration because of the threat it brings to our own. It’s sometimes difficult not to get swept up in all the abuse and hatred that we receive from the Enemies of Free Speech and end up questioning who we are as people. But I can honestly say, hand on heart, that I have never been introduced to so many loyal, welcoming and big-hearted people as I have since I joined this community.

There are a number of things that we can do as individuals to give back to our people and project an image of integrity and goodness. Firstly, be kind. It costs nothing for us to be a good citizen and to treat people the way we expect to be treated. This goes for in person, and online too. Don’t get involved in gossiping and bullying. Be bigger than that. This was mentioned above under the ‘Present Yourself Well’ section, but the image we put out there is so important! If we’re to grow as a community, we need people to look at us and think: “That’s a group I want to be part of.” One thing that’s great about the right is that we set high standards and we call each other out on crappy behaviour, but this doesn’t have to involve us being nasty people.

Another thing that we can do is to volunteer some of our time to helping out people in need. This could involve somebody you know in person, or a local or national charity. If you choose to volunteer with a charity, be careful about the one you choose because a lot of them aren’t what they seem and there is a lot of corruption going on when it comes to funding. I would recommend choosing a charity that helps out our own people, ex-Armed Forces, for example, or children in your home country. Another option is to choose to support an animal charity, or something which helps the local environment.

Buying local produce is another way to contribute back into your local community. Instead of buying your food at a multi-million pound supermarket that imports food from all over the world, can you visit your local butchers, bakers and greengrocers to help out a local business instead? I have found that doing this is slightly more expensive as these businesses aren’t able to mass import thousands of products into their shops at a cheap price, but you will get good sized portions and the food will be healthier, will taste better and it won’t be covered in pesticides either. One good thing about this method of shopping is that the shop keeper will treat you as an individual and he or she will bend over backwards to maintain you as a customer. It becomes a ‘You help me out, I help you out’ kind of relationship, as opposed to the mass consumerism approach of visiting a large supermarket. By the way, Defend Europa will be starting a cooking blog very soon so stay tuned for lots of recipes which will help you utilise your local, in-season produce.

We should also be mindful about the effect that our lifestyles are having on the environment. Recycling is a good place to start. Most things can be recycled nowadays, and it’s better to put our rubbish to good use than to leave it laying in a landfill for eternity. You may also wish to consider is how reliant you are on your car. Sometimes we are strapped for time so taking the car is the most-efficient option, but if you’re not in a rush, is it really worth driving to the shop when you could walk there in ten minutes instead? The exercise and fresh air will also do us good. It seems like a win-win situation.

Lastly, it’s a good idea to learn the history of your home town or city. There are some fascinating things to be discovered in local towns and cities. Doing this will give you an understanding of your ancestors and the kind of lives that they lived. You may want to learn about your town or city by speaking with an older relative, or by researching in the local library, by reading books or by looking on the Internet. We talk so much about the people who founded our countries and the cultures which they created (that is now under attack), it only makes sense that we dedicate enough time to understanding exactly what this is.


Self-Improvement Tip 6: Read

The best type of books to read are the books that we’re not supposed to read. Read them all to gain an understanding into thoughts that we’re not supposed to be exposed to. Read Mein Kampf. Read The Communist Manifesto. Read The Turner Diaries. Read The Culture of Critique. Read 1984. Read Animal Farm. Read Propaganda. Read The Bible. Read The Quran. Read books that you agree with and books that you disagree with. This will help to strengthen your arguments. But don’t just read about politics. Read about other topics that interest you too. This could be economics, history, art, cooking, fiction books; the list is endless.

Reading is important for so many different reasons, most obviously; because it will improve your knowledge of certain topics. Reading is also important for the following reasons:

  • It will train and develop your mind, increasing your mental capacity.
  • It will help you to discover new things and new ideas.
  • It will help to develop your imagination and creativity.
  • It will increase your confidence in discussing certain topics.
  • It will increase your writing capacity, which will allow you to be more articulate and persuasive.


On top of this, the more intellectual you are as a person, the more you can teach your children. This is particularly important if you choose to home school, but even if you don’t, it’s a vital strength nonetheless.




How much time can you dedicate towards reading per day? Even 30-60 minutes would be more than beneficial. Perhaps you have a train or bus journey that you could use to read. Or perhaps you have a window before you go to sleep. Either way, if we can get into the habit of dedicating even a small amount of time towards reading, the rewards we will reap back in return will definitely be worth the sacrifice.



I hope you found the above self-improvement ideas interesting and it gave you some food for thought. The points which I have listed above are just my own, personal thoughts, so it may be that you disagree with some, or you may have additional ideas which you’d like to add. Feel free to offer any feedback. In the near future I will be collaborating with a few other ladies and we’ll be putting together a collection of ideas and opinions that we are currently working on brainstorming together.


Disclaimer: Please note, I am not a doctor or a nutritionist, so any of the above information that you decide to take on board you do so at your own risk.





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