The Cortisol Reset Protocol.
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A twelve week phased plan for wired but tired energy, three a.m. wake ups, and afternoon crashes. Cited, printable, brand free.
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Or browse the other ProtocolsAll Protocols. Every category.
Twelve week supplement and lifestyle plans, built from the same evidence base as our free guides. Phased, printable, brand free. Every Protocol is an application of the method in How to Read Wellness, the Sable + Sand book.
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Hormones The Perimenopause Protocol
A twelve week supplement and lifestyle plan. The research, translated into phases you can follow
Hormones The Cortisol Reset Protocol
A twelve week plan for women with wired but tired energy, three a.m. wake ups, and afternoon crashes
Gut Health The Gut Reset Protocol
A twelve week plan for women with persistent bloating, irregular digestion, and skin or mood symptoms that trace back to the gut
Sleep & Stress The Magnesium Protocol
A twelve week plan for women whose magnesium hasn't worked because the form was wrong for the symptom
Sleep & Hormones The Menopause Sleep Protocol
A twelve week plan for women whose sleep collapsed in perimenopause and standard sleep advice has not held
Hormones The Hormone Rebalance Protocol
A twelve week plan for women aged 30 to 45 with cycles that have shifted, worsening PMS, and luteal phase symptoms
Beauty The Collagen Protocol
A twelve week plan for women noticing changes in skin elasticity, hair thickness, and nail strength after 35
Energy The Adaptogen Protocol
A twelve week plan for women under sustained stress with low grade fatigue, afternoon crashes, and a nervous system stuck between gears
Sleep & Stress The Sleep Fix Protocol
A twelve week plan for adults who can not fall asleep, wake at 3am, or sleep seven hours but never feel rested
Longevity The After 35 Protocol
A twelve week plan for adults aged 35 to 55 who have noticed declining energy, slower recovery, and metabolic shifts that no longer respond to what used to work
Beauty The Gut Skin Protocol
A twelve week plan for adults with persistent acne, rosacea, eczema, or dull skin that has not responded to topical treatments alone
Gut Health The Probiotic Protocol
A twelve week plan for adults who have tried probiotics without lasting results and want a structured approach to strain selection and gut preparation
Hormones The Cycle Syncing Protocol
A twelve week plan for menstruating women who suspect their cycle affects how they feel but have never had a structured framework for working with it
Longevity The Decades Protocol
A twelve week plan for women aged 30 to 55 who want a structured, decade aware supplement strategy but feel overwhelmed by conflicting advice
Protocol bundles
Stress and Energy Bundle
The Cortisol Reset Protocol plus The Adaptogen Protocol. Calm the system down, then raise the resilience floor. Two protocols that share the same audience and complement each other naturally.
The Cortisol Reset Protocol
The Adaptogen Protocol
All Protocols in the set, free, delivered to your inbox.
Hormone Cluster Bundle
The Hormone Rebalance Protocol plus The Adaptogen Protocol. Restore the hormonal foundation, then stack the adaptogens that support it long term.
The Hormone Rebalance Protocol
The Adaptogen Protocol
All Protocols in the set, free, delivered to your inbox.
Gut Complete Bundle
The Gut Reset Protocol plus The Probiotic Protocol. Clear the inflammation first, then rebuild with the right strains. The full gut restoration sequence in two complementary plans.
The Gut Reset Protocol
The Probiotic Protocol
All Protocols in the set, free, delivered to your inbox.
Sleep Recovery Bundle
The Sleep Fix Protocol plus The Magnesium Protocol. Fix the behaviours and the biochemistry together. One addresses sleep architecture, the other gives your nervous system the raw materials to stay asleep.
The Sleep Fix Protocol
The Magnesium Protocol
All Protocols in the set, free, delivered to your inbox.
Unlock Stress and Energy Bundle
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Unlock Hormone Cluster Bundle
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Unlock Gut Complete Bundle
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Unlock Sleep Recovery Bundle
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Every Protocol includes
A phased twelve week plan you can print and follow
Symptom tracker scored at weeks one, four, eight, and twelve
Brand free supplement card with criteria, not brand names
Lab tests worth requesting, with what they measure
Printable reference card for your practitioner
Seven day quick start companion to begin today
Instant PDF delivery to your inbox
Lifetime updates at no extra cost, ever
Things people ask before they unlock.
Is this medical advice? +
No. These Protocols are educational and built from peer reviewed research. They are not a substitute for diagnosis or treatment from a registered clinician. If you have a diagnosed condition, are pregnant, or take prescription medication, please discuss any supplement or routine change with your practitioner first.
Which Protocol should I start with? +
If you are between thirty five and fifty and noticing changes in your cycle, mood, sleep, or temperature, start with the Perimenopause Protocol. If your dominant pattern is wired but tired, three a.m. wake ups, and stubborn weight around the middle, start with the Cortisol Reset Protocol. If bloating, irregular digestion, or skin and mood symptoms trace back to the gut, start with the Gut Reset Protocol. If sleep is the loudest signal, the Magnesium and Menopause Sleep Protocols cover that ground in detail.
Do I need a prescription for anything in the Protocol? +
No. Every supplement in these Protocols is available without a prescription. Some lab tests listed are available privately; others can be requested through your doctor. The plans are written so you can run them entirely independently, or alongside clinical care if you prefer.
How is it delivered, and do I get future updates? +
Each Protocol is a printable PDF, sent to your inbox within minutes of unlocking. You also get the seven day quick start companion as a separate PDF. Lifetime updates are included: when the research moves or a supplement recommendation changes, you receive the new edition by email at no extra cost. No subscription, no recurring billing.
Where the Protocols come from
Every Protocol on this page is the method applied to a single problem. The method itself is in the book, 166 pages, seven chapters, four worked examples. Read it once and you can read every supplement claim that follows.
Buy the book, £24One email. What we read, what we think, what we would skip.
A short letter every week. The research that held up, the trends that did not, and what we are actually taking. Free, honest, no selling.