Metabolic
Unintended weight gain
Gradual weight increase not explained by obvious changes in eating or activity.
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Rapid weight gain with swelling and breathlessness · Weight gain with easy bruising and purple stretch marks · Weight gain with extreme fatigue and cold intolerance · Weight gain with severe headaches or vision change
See a clinician for rapid gain with swelling, or gain alongside extreme fatigue and cold intolerance, which can indicate a thyroid problem.
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The option members rated highest for Unintended weight gain. Not for you? Pick another type below.
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Sleep hygiene reset
What it is
Rebuilding the cues that tell your body when to sleep and when to wake.
Why it might help
Sleep restriction plus stimulus control (the core of CBT-I) outperforms sleep medication for chronic insomnia in head-to-head trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsOr choose from 27 ways to treat this
Tap a picture below to see those options. Everything is listed best-first, based on what members said actually worked.
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Your personalised pathway
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Reading the community data…
Evidence-based approaches
Lifestyle, mind-body, natural remedies, digital health and alternative medicine with real trial support.
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Sleep hygiene reset
What it is
Rebuilding the cues that tell your body when to sleep and when to wake.
Why it might help
Sleep restriction plus stimulus control (the core of CBT-I) outperforms sleep medication for chronic insomnia in head-to-head trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsNo reports yet — be the first
Progressive strength training
What it is
Loading muscles and joints so they get stronger rather than more protected and weaker.
Why it might help
Strong trial evidence for knee and hip osteoarthritis, low back pain, bone density and fatigue.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Gradual fibre increase
What it is
Adding soluble and insoluble fibre to normalise stool and feed gut bacteria.
Why it might help
Soluble fibre, especially psyllium, is well-supported for both constipation and diarrhoea-predominant IBS.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Gradual weight management
What it is
Reducing mechanical and metabolic load where excess weight is driving the symptom.
Why it might help
Even 5-10% weight loss significantly improves knee pain, reflux, sleep apnoea and blood pressure.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Stress load reduction
What it is
Removing or rescheduling actual demands rather than only coping with them better.
Why it might help
Chronic stress measurably worsens pain sensitivity, gut motility, sleep and immune function.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Alcohol reduction
What it is
Cutting alcohol, which disrupts deep sleep, inflames the gut and worsens mood and reflux.
Why it might help
Alcohol suppresses REM sleep and worsens reflux, migraine, anxiety and rosacea in a dose-dependent way.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Clinical review and testing
What it is
A proper medical work-up to rule out causes that self-care cannot address.
Why it might help
Essential where symptoms are new, persistent, worsening, or accompanied by any red flag.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Massage and myofascial release
What it is
Hands-on manual therapy for tissue tension and referred symptoms.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Circadian reset: light, meals and wake time
What it is
Re-timing light, food and sleep so your body clock stops working against you.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Environment and ergonomics audit
What it is
Change the surroundings that keep triggering the symptom.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Functional nutrition workup and targeted repletion
What it is
Test first, then correct the specific deficiency instead of guessing at supplements.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Whole-person holistic plan
What it is
Stacking several small changes at once instead of testing one at a time.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Mindfulness and body-scan practice
What it is
Attention training that lowers symptom intensity and reactivity.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Protein-forward meals and daily steps
What it is
Simple natural inputs - light, food, minerals, movement - with real trial support.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Over-the-counter fibre and electrolyte support
What it is
Pharmacy options you can buy today for fast, short-term relief while slower approaches build.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Physiotherapy-led rehab plan
What it is
A graded, assessed exercise programme rather than generic stretches.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Clinical procedures and specialist options
What it is
What conventional medicine can offer when self-managed approaches have not worked.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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CBT-based self-help programme
What it is
Talking-therapy techniques that reduce symptom impact even when the cause stays.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Sauna and cold exposure protocol
What it is
Heat, cold and water therapies that shift blood flow, pain signalling and recovery.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsCommunity-proven solutions
Ranked by what members reported actually worked, weighted by how many people tried it.
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Kapha-reducing spices and eating rhythm
What it is
Ayurveda matches routine, food and oils to your constitution.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Slow breathing and vagal toning
What it is
Breathing patterns that calm the nervous system and change pain and stress signalling.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Berberine, cinnamon or fenugreek
What it is
Plant medicines with active compounds that target the mechanism behind the symptom.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Vinegar before carbs and post-meal walks
What it is
Free kitchen-and-bathroom fixes people reach for first.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsExperimental & emerging
Early, mixed or anecdotal only. Clearly labelled so you can judge for yourself.
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Continuous glucose monitor or smart scale trial
What it is
Digital health and hardware that measures or stimulates rather than medicates.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Reiki, sound therapy or aromatherapy
What it is
Sensory and energy practices. Evidence is thin, but many people report real relief.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Homeopathic constitutional metabolic remedy
What it is
Highly diluted preparations chosen by symptom picture. Evidence is weak - included for completeness and clearly labelled.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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TCM damp-resolving formula and acupuncture
What it is
Traditional Chinese Medicine treats the pattern behind the symptom, not just the symptom.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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