Evidence-based · Updated continuously
Reduce your anxiety, the way the research says actually works.
An evidence-based, daily protocol to reduce anxiety — fast. An interactive digital book built from peer-reviewed studies. Daily schedules you can print and follow. A members forum under every chapter. Lifetime updates as new research lands — automatically.
- Ultimate gut microbiome, inflammation & hormones health optimization
- Daily calmness audio designed to bring cortisol down each day and keep it low
- Ultimate guide to reducing cortisol, using only research-backed methods
- Members-only Q&A forum under every chapter
- Lifetime updates as new research is published
- Audio editions, coming soon — included free
Inside the book
- Introduction — Why this worksStart here
- Lower Cortisol, Lower AnxietyFoundation
- Daily Cortisol Reduction AudioListen daily
- Gut Health & The MicrobiomeFoundation
- Fasting for a Calmer BrainMetabolic reset
- Inflammation, pH & AnxietyCalm the fire
- Balancing Hormones for CalmCortisol, thyroid, sex hormones
- Protocol 1: Cognitive Behavioural Therapy (CBT)Top-20 protocol
- Protocol 2: Exposure TherapyTop-20 protocol
- Protocol 3: Mindfulness-Based Stress Reduction (MBSR)Top-20 protocol
- Protocol 4: Slow-Breathing & Physiological SighsTop-20 protocol
- Protocol 5: Aerobic ExerciseTop-20 protocol
- Protocol 6: Sleep — The Master LeverTop-20 protocol
- Protocol 7: Cold ExposureTop-20 protocol
- Protocol 8: Vagus Nerve Stimulation (Behavioural)Top-20 protocol
- Protocol 9: Caffeine AuditTop-20 protocol
- Protocol 10: Alcohol ReductionTop-20 protocol
- Protocol 11: Social ConnectionTop-20 protocol
- Protocol 12: Time in NatureTop-20 protocol
- Protocol 13: Expressive WritingTop-20 protocol
- Protocol 14: Gratitude PracticeTop-20 protocol
- Protocol 15: MagnesiumTop-20 protocol
- Protocol 16: Silexan (Lavender Oil)Top-20 protocol
- Protocol 17: AshwagandhaTop-20 protocol
- Protocol 18: Screen & News LimitsTop-20 protocol
- Protocol 19: Acceptance & Commitment Therapy (ACT)Top-20 protocol
- Protocol 20: When to Get Professional HelpTop-20 protocol
Educational only — not medical advice. If you are in crisis, contact your local emergency services or a qualified clinician.