Start with what you have

Conditions

What actually helps, ranked from free to the biggest investment, with the evidence behind every rung.

These pages start from a named condition and walk the options from the cheapest to the most expensive, so nobody is priced out of starting. Where a study measured it, each rung carries the real response rate, and where the evidence is thin or the claim is my own experience, the page says so plainly.

Head and sleep

Headaches and Migraines

Free to most expensive, with the real response rates. Water, acupuncture, and the daily tools I use.

Insomnia and Trouble Sleeping

Temperature, light and a wind-down routine do most of the work. The full ladder, from free to the bedroom.

Gut and metabolism

Acid Reflux and Heartburn

Meal timing, sleep position and a cleaner plate do most of the work. The ladder I climbed after years of reflux.

High Blood Sugar and Prediabetes

Walk after meals, eat the carbs last, lift. What my glucose monitor showed me, and the studies behind each step.

Back and movement

Lower Back Pain

Hamstrings, strength and changing position all day. What rebuilt the back I broke as a teenager.

Every page ends with the signs that mean it belongs with a doctor, stated plainly rather than buried.

5 pages published so far. More are being added.

Get the next page before you need it

Occasional notes on what the research supports, what I actually use, and where the evidence stops.

The gift arrives by email, so the box has to stay ticked to send it. After that you get what Jess is actually testing that week, and one click stops it forever.