Guide to Balancing Cortisol

This is perhaps one of the most important Guides I’ve ever written. Elevated cortisol is wrecking humans, I experienced even myself, I worked like crazy, doing too much and taking on too much at Ancient Purity. So I had to go back to the start with my health and eat some humble pie and go… Ok Tom you’re getting this wrong. Presented here is my Guide on getting it right, so you’ve just found what most people spend years searching for. This isn’t another recycled list of generic tips. This is a comprehensive, no-fluff, Guide to lowering and balancing cortisol, built from real-world experience and the tested practices of biohackers, healers, researchers and of course, friends and customers. If you’ve ever felt burned out, wired but tired, inflamed, stuck in a loop of stress and poor recovery, this guide is your way out. It’s not a theory. It’s a strategy. Cortisol, your primary stress hormone, is both essential and dangerous. It helps you survive. But when chronically elevated or thrown out of rhythm, it silently sabotages your body and mind, damaging your sleep, gut, hormones, immune system, metabolism, memory, fertility, even your appearance. This is why controlling it isn’t optional, it is total change you want. You’re here, the info is here so don’t put it off anymore, it’s not worth it.

Every line I’ve written is here for a reason. This is the product of obsessive research, lived experience, and real results. You will learn exactly what works, physiologically, psychologically, spiritually. You’ll understand how to measure your cortisol rhythm, how to reset it, how to fix it at the root. I’ll cover everything. The right foods, nutrients, timing. The overlooked minerals that anchor your stress response. Advanced supplementation. Sleep cycles, light exposure, temperature control, neuroendocrine rhythm repair. Breathing, fasting, trauma integration. The overlooked, the unusual, the powerful animi’ve got the full map of supplements and on that note I hope you notice I am always recommending supplements we don’t sell. It’s not about us selling stuff here, I always trust we have enough to keep going and I just do what I love, one of the things I love, that’s helping people. As most people never get this part of health right. They chase symptoms. They fight the downstream effects, this is the upstream reset. Done right, it transforms everything, Energy returns, inflammation drops, seep deepens, mood stabilises. Then other things you wouldn’t believe, for men testosterone rises, women balance oestrogen. The fat melts and the brain fog lifts, sound too good to be true? I hope it does, because you’ll get even more from this. If you’re serious about change, if you’ve been looking for something complete, something that works, you’ve found it. Read on.

Food & Meal Timing

Cortisol follows a circadian rhythm. It peaks in the early morning and gradually declines throughout the day. What and when you eat can either stabilise this rhythm or completely disrupt it. Most people eat in a way that keeps cortisol chronically elevated. This section shows you how to do the opposite. How to use food to reduce baseline cortisol, anchor your nervous system, and restore metabolic calm. The first meal matters most so skipping food early while running on caffeine is one of the fastest ways to keep cortisol high and destabilise blood sugar. Your body interprets fasting plus stimulation as stress. This doesn’t mean you must eat the moment you wake up, but you need to understand the cortisol awakening response. Within 30 to 60 minutes after waking, cortisol naturally surges. If you don’t balance it, it can stay high for hours. The first meal should be…

Protein-rich: 30 to 40 grams of high-quality animal protein such as eggs, grass-fed meat, wild fish, or collagen
Low in sugar & starch: Avoid – toast, cereal, and fruit create a cortisol and insulin spike.
Rich in fats & minerals: healthy fats buffer blood sugar, while minerals like potassium, magnesium, sodium and calcium support adrenal balance

For me these days I’d say an ideal breakfast could be eggs a little bit of liver, bacon and avocado. I put some Celtic Sea Salt on and have a cup of bone broth with added collagen. Some mornings it’s just scrambled eggs with a little raw milk, some veg or meat in it. I was vegan, I’d love to be vegan again but it just doesn’t agree with me, life is difficult enough without adding extra challenges.

Avoid Fasted Caffeine: Coffee on an empty stomach is a major cortisol trigger. It activates the stress response, depletes minerals, and raises blood sugar. If you use caffeine, buffer it with food and electrolytes. Even better, delay it for 90 minutes after waking to allow your natural cortisol peak to regulate itself without overstimulation. This builds resilience and lowers long-term dependence. I since deciding I needed to balance my cortisol I never have a coffee before food anymore. I do sometimes fast all the way to 6pm and eat one meal, those days I wouldn’t drink any coffee.

Timing & Frequency: Cortisol rises when blood sugar drops. If your meals are irregular, too small, or poorly balanced, your body treats it as a stress signal. During cortisol repair phases, most people do better with three grounding meals per day. If you’re dealing with fatigue, poor sleep, or hormonal issues, this is essential. Spacing meals too far apart can trigger the stress response. Grazing all day keeps insulin high and disrupts the hormonal rhythm. The aim is structured meals that provide enough protein, fat, and minerals to avoid blood sugar crashes and cortisol spikes.

Evening Carbohydrates Lower Cortisol: Carbohydrates in the evening help reduce cortisol by increasing insulin and promoting serotonin. This helps sleep onset and lowers night-time overactivation. This is especially useful if you have high evening cortisol or insomnia. I choose root vegetables, occasionally white rice, cooked carrots, and berries are a good seasonal dessert. Always pair with protein and fat to keep blood sugar stable. If you are on the carnivore or a vegan diet don’t worry, do you. It will become apparent over this Guide that it’s more about whole, organic food. The other hacks I’ve listed later on will do the work. Anyway I digress…

The Most Effective Cortisol-Lowering Foods

Bone Broth: high in glycine and minerals, deeply calming to the nervous system
Oily Fish: omega-3 fatty acids reduce systemic inflammation and stress reactivity
Liver: rich in bioavailable B vitamins and retinol, essential for adrenal recovery
Collagen & Gelatine: support gut repair and glycemic stability
Celtic Sea Salt & Potassium-rich foods: regulate adrenal and cellular fluid balance
Saturated fats such as Ghee, Butter, & Tallow: stabilise hormones and energy

Foods to Avoid

Refined sugars & flours: spike blood sugar & activate the stress response
Alcohol: disrupts sleep cycles, depletes nutrients, raises night cortisol
Industrial seed oils: Inflammatory & disrupt hormone signalling
Excess raw greens: high in oxalates and antinutrients, stress digestion
Low-protein snacks: cause blood sugar crashes and raise cortisol
Highly processed foods: synthetic additives overstimulate the nervous system

Your meals should act as anchors. A solid breakfast sets the tone for the day. A strong lunch prevents dips in the afternoon. A nourishing evening meal with some complex carbohydrates prepares your body for deep rest. This rhythm works with biology, not against it. It is a daily cortisol reset. Food quality is non-negotiable every mouthful signals either stress or safety. Your cells are listening. High-quality, nutrient-dense food tells the body it is secure. Ultra-processed, artificial food signals threat. If you want to lower cortisol, real whole, organic food is non-negotiable. Eat in a calm state. Cook your food properly. Chew it slowly. These are powerful signals. Safety lowers stress hormones. Whatever your diet stye, kick out the junk and sugar and feel your way better.

Supplements to Lower & Balance Cortisol

This is the most complete and strategic guide to using supplements for cortisol control. No vague claims, no trendy placebos. Only compounds that work on real mechanisms: HPA axis modulation, nervous system repair, neurotransmitter balance, anti-inflammatory signalling, adrenal restoration, and circadian recalibration. Every supplement here has been selected for a reason. Timing, dosage, and synergy are everything. Use this section as a protocol map. Whether your cortisol is too high, poorly timed, or completely dysregulated, this section covers it all.

Magnesium (Bisglycinate/Glycinate, Oil Spray (Chloride)

Magnesium regulates the HPA axis, calms excitatory neurotransmitters, lowers adrenaline, and improves deep sleep. Most people are chronically deficient due to stress, soil depletion, and caffeine.

Use Magnesium Glycinate / Bisglycinate for sleep and anxiety.
Use Magnesium Oil Spray for energy support and muscle tension 10 Sprays.
Dosage: 300 to 600mg B/G Magnesium daily.
Timing: Bisglycinate/Glycinate at night, Spray in evening, or after shower in am.
Duration: Long-term foundational support, especially under stress. Magnesium just keeps giving so don’t be shy with it.

Phosphatidylserine

Directly lowers elevated cortisol by signalling a “safe” state to the brain. Especially useful for high evening cortisol, insomnia, overtraining, or mental overdrive.

Dosage: 300 to 800 mg daily.
Timing: Late afternoon and before bed for high night cortisol.
Duration: 4 to 8 weeks, cycle off for 2 weeks if needed.

Ashwagandha

Adaptogen that modulates cortisol depending on need. Lowers cortisol if too high, supports it if too low. Also improves sleep depth, thyroid function, and testosterone. It is energising and good for physical stress.

Sensoril is calming, better for anxiety and insomnia.
Dosage: 300 to 600 mg extract.
Timing: Take in the morning, Sensoril in the evening.
Duration: 3 to 6 weeks, take breaks if using long-term.

Rhodiola Rosea

Powerful adaptogen that reduces cortisol, especially stress-induced spikes. Also sharpens mental clarity under fatigue. Do not overuse if your cortisol is already too low.

Dosage: 100 to 400 mg standardised to 3% rosavins
Timing: morning or midday only
Duration: 4 to 8 weeks, then take 1 to 2 weeks off

L-Theanine

Calms the sympathetic nervous system without sedation. Increases alpha brainwaves, reduces cortisol spikes from caffeine or stress, enhances GABA and serotonin.

Dosage: 200 – 400mg as needed
Timing: Take with caffeine to buffer, or late afternoon to relax
Duration: safe long-term, or pulse during high-stress periods

Glycine

Inhibitory amino acid that lowers cortisol, promotes sleep depth, improves blood sugar regulation. Also critical for collagen production and detoxification.

Dosage: 3 to 5 grams
Timing: 30 minutes before bed, or with each meal to improve glucose control
Duration: Long-term, especially for those with sleep or metabolic issues

Holy Basil (Tulsi)

Lowers cortisol, balances blood sugar, supports mood and focus. Particularly effective when stress feels like mental agitation or restlessness.

Dosage: 500 to 1,000mg of extract or strong tulsi tea
Timing: Morning or mid-afternoon
Duration: 4 – 8 weeks, cycle off for 2 weeks.

B Vitamins (especially B5, B6, B12, folate)

Critical for adrenal function, methylation, neurotransmitter synthesis, and energy metabolism. B5 (pantothenic acid) is a direct adrenal cofactor.

Dosage: 1 Tablet once daily.
Timing: morning with your first meal.
Duration: Ongoing during stress periods, B Vits are a permanent in my regime.

Vitamin C

Adrenals contain the highest concentration of vitamin C in the body. It acts as a cofactor in cortisol synthesis but also helps buffer and regulate its release. Also reduces oxidative stress.

Dosage: 500 to 2,000 mg per day
Bisglycinate Spread throughout the day, or larger dose after workouts or acute stress
Duration: long-term if under chronic stress

Krill Oil – Omega-3 (EPA/DHA)

Reduces systemic inflammation, balances cortisol rhythm, supports neurotransmitter function and brain resilience. Especially important if your diet is low in fatty fish.

Dosage: 1.5 to 3 grams.
Timing: with meals.
Duration: long-term foundational support, like the B Vits always in my regime all year round

Licorice Root (Deglycyrrhised if needed)

Slows the breakdown of cortisol, useful for people with flat cortisol curves or early morning fatigue. Do not use if your cortisol is already too high.

Dosage: 300 to 600 mg of standardised extract
Timing: Morning only.
Duration: short-term (2 to 4 weeks) during adrenal burnout, monitor blood pressure

Inositol

Reduces cortisol-related anxiety, improves serotonin and GABA signalling, helps with blood sugar balance and sleep onset

Dosage: 2 to 4 grams per day
Timing: evening or before bed
Duration: 6 to 8 weeks, safe for longer if needed

Reishi Mushroom

Deeply calming to the nervous system, reduces cortisol spikes, improves sleep onset, supports immune modulation

Dosage: 1 to 3 grams of extract
Timing: late afternoon or evening
Duration: safe for extended use, especially during stress phases

GABA (pharmaGABA preferred)

Inhibitory neurotransmitter that reduces excitability and counters the stress response. Most effective for acute anxiety or high-stress moments.

Dosage: 100 to 300 mg
Timing: as needed during acute stress, or 30 minutes before bed
Duration: short-term or pulsed use

Zinc & Copper

Zinc is essential for adrenal enzymes, testosterone, and immune control. Copper is needed in balance. Too much of one disturbs the other and creates cortisol dysregulation.

Dosage: 15 to 30mg zinc with 1 to 2mg copper
Timing: With meals, not with high calcium
Duration: Monitor with testing if using long-term

Adaptogen Synergy blends

Some of the most effective formulas combine multiple adaptogens in a precise ratio. These are useful when you want broader HPA axis support with fewer capsules. Look for blends with ashwagandha, rhodiola, holy basil, schisandra, eleuthero, reishi, and cordyceps.

Dosage: Follow product standardisation
Timing: Morning or early afternoon
Duration: 6 to 12 weeks, cycle 2 weeks off between rounds

How to Use

Start with foundational: Magnesium, Vitamin C, Krill, B Vitamin Complex
Add nervous system calmers: Glycine, L-theanine, Reishi, Inositol
Add cortisol modulators if needed: Phosphatidylserine, Rhodiola, ashwagandha
Use situationally: licorice for burnout, GABA for acute stress, myo-inositol for sleep

Cortisol issues usually need 6 to 12 weeks minimum to rebalance. Some ingredients can be used long-term. Others work best in cycles. Track your symptoms, sleep, energy, blood pressure, and mood. Lab testing for cortisol (saliva or urine) can guide you further. When used intelligently, these supplements don’t mask stress. They train your system to recover, regulate, and rebuild.

Light & Sleep – Circadian Repair

Cortisol is controlled by the master clock in your brain. That clock takes its primary signals from light and sleep. These are not optional lifestyle factors. They are biological switches. If your light exposure and sleep timing are off, your cortisol rhythm will be too. Fixing this can be more powerful than any supplement. This section is about reprogramming your internal clock using the tools it recognises most.

Morning Light Triggers the Daily Cortisol Rise

The cortisol awakening response is a natural, healthy spike in cortisol that happens in the first hour after waking. But it only happens properly if your eyes receive bright, full-spectrum light early in the day. Without this input, your circadian rhythm drifts, and cortisol becomes delayed or flattened, raising stress later in the day. These habits sets your body clock, lowers cortisol later, and sharpens morning alertness.

Go outside within 10 to 30 minutes of waking.
Expose your eyes to the sky directly, no sunglasses, no window glass.
Stand or walk for 10 to 15 minutes, longer if it’s overcast.
Do not use blue-blockers in the morning.

Artificial Morning Light is not Enough

Indoor lighting is too dim to reset your clock. Even a brightly lit room is 50 to 100 times weaker than natural light. A phone screen or overhead bulb cannot substitute for the real spectrum of the sun. If you live somewhere dark in winter, a 10,000 lux lightbox placed slightly off-centre from your eyes can be used as a backup

Light at Night Keeps Cortisol High

Cortisol is meant to fall steadily after sunset. But most people reverse this pattern by flooding their eyes with blue and white light in the evening. This is one of the main causes of poor sleep, anxiety, and a second wind late at night.

Dim all lights 90 minutes before bed.
Switch to amber or red bulbs, candles, or salt lamps.
Avoid screens or use blue-light filters and amber glasses.
Never look at your phone in the dark, it sends a full daylight signal straight to your brain.
Your brain interprets light as time. Show it the right time.

Darkness is a Biological Command

Your body needs full darkness to switch off cortisol and switch on melatonin. Even tiny amounts of light in the bedroom, standby LEDs (by the way never have a TV in your room anyway) hall lights, blinking devices, can interfere. Your cortisol curve is shaped not just by how you sleep, but how dark your world is when you do

Use blackout curtains or sleep in an eye mask.
Unplug or cover every source of artificial light.
The darker the room, the deeper the recovery.

Sleep Timing Determines Hormone Timing

The body operates on a 24-hour rhythm, and sleep is its anchor. The earlier part of the night is when deep sleep and physical repair happen. The later part is when REM sleep and emotional processing take place. Both are essential to cortisol control. The consistency of your wake time is what resets the rhythm, not just how long you sleep

Go to bed ideally by 10:30pm, my confession is I am a late sleeper and I still fixed it all.
Sleep before midnight produces a stronger cortisol drop.
Aim for 7.5 to 9 hours of total sleep.
Wake at the same time every day, even after a poor night.
Protect your first waking hour from stress, noise, and screens.

Sleep is the Master Reset for Cortisol

Without deep, uninterrupted sleep, cortisol stays elevated the next day. High cortisol then disrupts the next night’s sleep. This loop keeps people tired, wired, anxious, and inflamed. Breaking it means treating sleep as a priority, not a luxury. When sleep and light are consistent, cortisol becomes rhythmic and stable. You feel calmer during the day and sleepier at night. This is how the body is designed to run. Most people never restore this rhythm. When you do, everything starts to change. The drop in cortisol at night is what allows all other systems to recover: hormones, immunity, gut repair, memory, fertility, and metabolic health all depend on it.

Keep your sleep environment cool: 16 to 19°C is ideal.
Make your bed sacred, no scrolling, no stress.
Avoid eating too late, but include protein and healthy carbohydrates at dinner to support melatonin.
Never go to bed in a state of stimulation, wind down fully.

Cold & Heat Exposure

Temperature is one of the most powerful stress signals your body recognises. Used incorrectly, it can trigger the very cortisol spikes you’re trying to avoid. Used properly, it can retrain the nervous system, increase resilience, flush out stress metabolites, and reset your circadian rhythm. Cold and heat are ancient signals—biological levers that influence hormones, immunity, and mood. This section explains exactly how to use them to lower baseline cortisol and build real physiological resilience.

Cold Exposure: Short Stress that Builds Long Calm

Used strategically, cold lowers inflammation, trains the nervous system to tolerate stress without overreacting, and improves recovery from overstimulation. It does this by modulating noradrenaline and dopamine, reducing baseline sympathetic tone, and helping retrain the hypothalamic response to stress. But timing, duration, and context are everything. I absolutely hated cold exposure, to the point I tried to disprove it and look up ancient Chinese stuff about not having cold in the body. But I was wrong, I just couldn’t face it, I learned to face it, and be ok with it. It is amazing, I highly recommend it. Cold works through contrast, stress – recovery, adaptation. Skip the recovery, and you create a net stressor. Consider doing the following 3 to 5 times per week. More is not always better. Track how you sleep and feel the next day, cold exposure is best used during phases of high mental stress, poor dopamine tone, or excess inflammation. It is not ideal during full adrenal exhaustion, low blood pressure, or chronic freeze-state fatigue.

Use cold exposure in the morning or early afternoon only.
Never do intense cold sessions late in the day or evening, this raises cortisol and disrupts sleep.
Start with short exposure: 30 to 60 seconds in a cold shower or bath.
Gradually build up to 2 to 3 minutes in water below 15°C.
Breathe slowly through the nose, do not hyperventilate.
After exposure, rewarm passively (clothing, blankets, movement).

Heat & Sauna: Controlled Overheat that Signals Safety

Heat activates a powerful biological state shift. When your body heats up past its normal range, it releases endorphins, activates parasympathetic rebound, improves circulation, and increases detoxification. Over time, sauna use is associated with lower cortisol, stronger cardiovascular health, and improved stress recovery. Big heads up though, if you’re male and trying to conceive, limit sauna use or avoid it entirely during this phase. Heat impairs sperm production. If you do use sauna, apply an ice pack to the groin area.

Use sauna in the afternoon or early evening for best effectSession length: 15 to 25 minutes in 70°C to 90°C dry heat
Infrared sauna works well too, especially if standard heat is too intense
Always hydrate well beforehand with salt and potassium
Sit upright or lie still, do not multitask or stimulate yourself during sauna
Allow at least 20 to 30 minutes to cool down naturally. Rushing out and overheating again can blunt the recovery
Sweating helps clear stress metabolites like adrenaline, noradrenaline, and excess cortisol
Frequency: 2 to 4 times per week is ideal. More if tolerated and recovery is good

Combine Heat with Cold strategically

Cold after heat increases the drop in core temperature, improving sleep onset and reducing night-time cortisol. However, too intense a contrast too late in the day can be overstimulating.

Try a short cold shower or plunge immediately after sauna only if done in the early afternoon.
If using sauna late in the day, skip the cold and allow the body to cool slowly.
Contrast therapy is powerful but best reserved for earlier in the day unless you’re fully recovered and sleeping deeply.

When used correctly, cold and heat exposures teach the nervous system how to mount a controlled stress response, then recover completely. This creates a wider buffer against daily stressors. Cortisol becomes more rhythmic and less reactive. Sleep improves. Inflammation drops. You don’t just feel calmer, you become more resilient. Avoid cold or heat extremes during illness, sleep debt, or burnout phases. Do not use cold to “snap out” of fatigue, it can further stress the adrenals. Avoid sauna if you are severely depleted, dehydrated, or have poor mineral balance. Always listen to recovery markers: morning heart rate, sleep quality, libido, skin tone, and mood. These tools train the system, but only if used with care

Nervous System Training

Cortisol is not just produced in response to life events. It is produced based on how your nervous system perceives those events. You can take every supplement, eat perfectly, and optimise light and sleep, but if your nervous system remains in a defensive state, cortisol will stay elevated or erratic. This section is about retraining that internal response. These are practical tools that speak directly to your stress pathways and shift your body into recovery.

Diaphragmatic Nasal Breathing

When you breathe slowly through your nose with a longer exhale than inhale, you send a message of safety to your brainstem. This directly lowers cortisol and activates the vagus nerve.

Inhale through the nose for 4 seconds
Exhale through the nose for 6 to 8 seconds
Repeat for 3 to 5 minutes, especially after stress or before bed
Practise this lying down, seated upright, or while walking slowly

The Silent Exhale

Your exhale is the most powerful part of your breath when it comes to calming the body. Let it be slow, silent, and unforced. The slower your exhale, the more your nervous system settles. If you only do one breath technique, do this.

Mouth Posture & Tongue Position

Mouth breathing signals danger to the brain. Nasal breathing does the opposite. Keep lips sealed, teeth lightly touching, and the tongue resting on the roof of the mouth. This stabilises the jaw, calms the body, and prevents hyperventilation.

Box Breathing & Rhythm Training

Box breathing uses equal lengths: inhale 4 seconds, hold 4, exhale 4, hold 4.
Rhythm breathing uses a steady in and out: 5.5 seconds in, 5.5 seconds out.
Both create a balanced nervous system tone and can be used during tension or overthinking.

Visual Field & Eye Signals

Stressed people tend to narrow their vision. Relaxed people soften it. Your brain tracks this.
Deliberately relax your gaze. Look out to the sides. Soften your eyes.
Looking at the horizon or wide open space calms the nervous system without effort.

Posture & Jaw Relaxation

Tight shoulders, shallow breathing, and a clenched jaw all signal stress to the brain. These become habits that raise cortisol unconsciously.

Unclench your jaw
Let your tongue rest fully
Drop your shoulders back and down
Stand or sit with your spine straight but relaxed

Stillness & Slowness

Stillness is not inactivity. It is an intentional signal to the nervous system that there is no threat.

Sit still for three to five minutes with no stimulation or movement
Walk slowly without a phone
Chew more slowly, blink more slowly, speak more slowly. These tell your brain it is safe

Pressure & Grounding

Deep, steady pressure calms the nervous system. Weighted blankets, lying on the floor, firm massage, and contact with natural ground all help.

Lie flat with knees bent and feet grounded
Use a weighted blanket in the evening
Walk barefoot on grass, soil, or sand for ten minutes

Vocal Tone & Vagus Stimulation

Your vagus nerve runs through the throat and diaphragm. It responds to vibration.

Gargle firmly for thirty seconds
Hum gently through the nose with mouth closed
Sing at a soft volume with steady breath
These send tone and feedback to the brain that all is well

Eye Movements

Slowly move your eyes left to right for ten to twenty cycles.

This mimics REM sleep and calms the amygdala
Use after emotional stress or mental overload

Yawning & Sighing

Fake yawns and deep, slow sighs help reset breathing and muscle tension. The body responds even if they are not spontaneous.

Do three or more yawns in a row
Do a long nasal inhale and a soft, open-mouthed sigh
Use these after intense focus or anxious thinking

Now Go Forth & Live

Those above tools work if used consistently, even five minutes per day of the builds a more stable, less reactive stress response. I still do them, your brainstem stops sending emergency signals to your adrenal, the cortisol curve flattens, energy becomes steadier. The supplements and the practices will support all of this, food is also key. Your sleep will improves, you stop overreacting to everything. You can do this. You really can. It doesn’t matter how long your cortisol has been out of balance, how exhausted or wired you’ve felt, or how many times you’ve been told it’s just anxiety or stress. This guide isn’t a theory. It’s a working, tested, and lived system. I know, because I’ve lived it. For years, I struggled with unpredictable energy and a was at risk of random bouts of panic. It wasn’t weakness, it was cortisol. Once I learned how to truly rebalance it, through what I wrote above for you… food, light, rhythm, breath, movement, and precision supplements, everything started to change. Not overnight, but steadily. Bit by bit, I rebuilt resilience. I began to sleep deeply, yes I sleep late, it’s me, we are each unique, not everything in here is for you. But something in here is exactly for you.

You’ll notice everything improves, the first signs are often subtle but unmistakable. You start to feel tired at night, not just drained. You wake up with a sense of things are good. You digest food more easily. You can handle noise, interruptions, and unexpected pressure. This is what happens when your body trusts its environment again, when cortisol goes from chaos to rhythm. You have every tool you need now. This Guide covers everything I wish I’d been handed years ago, all the right details, without the fluff. Read it again, use it, pick one section and master it, then move to the next. Your nervous system learns through repetition, not pressure. Stay consistent, not perfect. I got my cortisol under control and when you do, it opens the door to everything else, hormonal strength, deep sleep, clear thinking, emotional stability, and long-term health. This is how you get your edge back, this is how you get to the real you, in the linear, then you’ll feel more ready to ascend. Be well, be balanced and blessed be, Tom