The Hormetics Guides

The Hormetics system identifies five hormonal types — and each one needs a different protocol. Generic advice doesn't work because your biology is doing something specific. Eating less doesn't fix insulin resistance. Working out harder doesn't fix cortisol dominance. The protocol has to match the type.

Each guide gives you the complete protocol for one type — what to eat, what to avoid, the supplements that support that pattern, and the daily rhythms that actually move the needle. They're written for people who've already identified their type — through the assessment, their doctor, or both — and want a clear path forward.

The Insulin Guide

For: The Insulin Resistance Type

A complete protocol for resetting your body's response to glucose. Designed for people whose energy crashes after meals, whose cravings rule the afternoons, and who've been told their bloodwork is "fine" when something clearly isn't.

What's inside:

• Meal structure that brings insulin back to baseline
• The morning rules that change everything (especially around coffee)
• Berberine, magnesium, and the supplement stack that supports insulin sensitivity
• Real protocols you can run in 5 weeks

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The Cortisol Guide

For: The Cortisol Dominance Type

A complete protocol for getting out of chronic alarm mode. Designed for people who wake at 2am, feel tired-but-wired in the evenings, and can't shake the feeling of being constantly behind.

What's inside:

• Stress recovery practices that actually work
• Sleep architecture: how to fall back asleep at 4am
• Adaptogenic herbs and the cortisol-supportive supplement stack
• Daily rhythms that bring the nervous system back online

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The Metabolism Guide

For: The Low Metabolism Type

A complete protocol for rebuilding cellular energy production after years of restriction. Designed for people who are always cold, eat very little but feel stuck, and have run the dieting cycle one too many times.

What's inside:

• The "eat more to feel better" framework — what it actually means
• Thyroid-supportive nutrition (iodine, selenium, and the deficiencies most people miss)
• The supplement stack for mitochondrial function
• How to slowly raise your metabolic rate without the rebound

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The Estrogen Guide

For: The Estrogen Dominance Type

A complete protocol for restoring hormonal balance through the liver and the gut. Designed for people whose symptoms don't track with diet, who deal with bloating, mood shifts, or cycle irregularities, and whose body feels out of sync.

What's inside:

• Liver detoxification support (DIM, calcium d-glucarate, and the glucuronidation pathway explained)
• Hormonal exposure audit: plastics, products, and what to swap
• Cycle-supportive nutrition and lifestyle protocols
• The supplement stack for estrogen metabolism

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The Leptin Guide

For: The Leptin Resistance Type

A complete protocol for restoring the satiety signal — so a meal actually feels like a meal. Designed for people who think about snacks 30 minutes after eating, who crave carbs in the evenings, and who've been told they lack willpower when the real issue is biological.

What's inside:

• Sleep, light environment, and the leptin sensitivity essentials
• The chromium, cinnamon, and supplement stack for satiety regulation
• Daily structure that lets the satiety signal come back online
• Why dieting makes leptin resistance worse — and what to do instead

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