The Cortisol Reset Protocol
A twelve week cortisol reduction plan built from the trials. Phased. Cited. Honest.
Buy this if high cortisol has you wired at night but exhausted by 3pm, and the usual stress supplements are not shifting it.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
What sustained cortisol is doing to your body
Symptom Baseline Tracker
Rate your symptoms before you start. Return at week 6 and week 12.
Phase 1: Foundation (Weeks 1 to 4)
Sleep, breath, blood sugar, light, and the foundation supplements with the strongest cortisol evidence
Phase 2: Recalibration (Weeks 5 to 8)
Adaptogens and amino acids layered onto the foundation, in the right order
Phase 3: Sustain (Weeks 9 to 12)
Maintenance, adaptation, and what to keep beyond the twelve weeks
Lifestyle Protocol
Light, food timing, movement, breath. The non negotiables.
Twelve Week Tracker
Weekly check in grid for sleep, energy, mood, and stress reactivity
Lab Tests Worth Requesting
Salivary cortisol, DUTCH, glucose, and thyroid markers explained
Where to Source Quality
What to look for on the label for every supplement
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are pregnant, breastfeeding, taking prescription medication, or managing a diagnosed medical condition.
The supplements and dosages described here are based on peer reviewed research and are within ranges used in published clinical trials. They are not a substitute for medical care.
How to Use This Protocol
Start at Phase 1 and stay there for four full weeks before adding anything from Phase 2. Cortisol does not respond to layering. It responds to consistency. Adding too much too fast makes it impossible to identify what is shifting and what is noise.
Complete the Symptom Baseline Tracker on the next page before you take your first supplement. Return to it at week 6 and week 12. The numbers will tell you what is changing, even when your memory tells you nothing is.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind why the wired but tired pattern persists, what cortisol actually does to the daily rhythm, and why the standard advice often makes it worse. Every claim is cited.
This section covers: the cortisol curve and what flattens it, why pushing harder keeps the loop running, and the week by week signalling approach that tells the nervous system the threat has passed.
Practitioner Reference Card
A printable reference card listing the supplements and doses in your plan, ready to take to any appointment. Written to be clear and clinical, not apologetic.
Your First Seven Days
A simple day by day companion so you know exactly what to take and when in your first week, without having to re read the full protocol to get started.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
One payment. PDF delivered by email within minutes. Lifetime updates included.
Prefer to read offline?
Download these four preview pages as a PDF.