Need new tools for more energy and mental clarity?
We’d like to share for free with you some of our most popular and frequently used handouts, worksheets, and videos.
As a metabolic health & mental health provider, Dr. Allott believes that everyone should have access to the biological foundations of mental wellness. Explore our most popular free resources:
The Protein Experiment: A 3-day guide to finding the "fuel" your brain needs to stop fatigue and brain fog.
Lizard Brain Treats: Simple, fast-acting nutritional interventions for acute anxiety and emotional reactivity.
Sleep & Cortisol Worksheets: Experiments to stabilize your "power supply" for better rest and more energy.
Talking to Your Provider: A guide for navigating the medical system, including how to ask for Integrative Medicine Advanced Testing and specific labs.
This material is provided for educational and informational purposes only. As Dr. Allott is also a licensed medical practitioner, we must make it clear that none of the products are intended to constitute medical advice, consultation, recommendation, diagnosis, or treatment. If you are concerned about your health, please seek appropriate care in your area.
Whether dealing with fatigue, anxiety, depression, panic attacks, or PTSD, stabilizing your physiology is the first step to feeling better. Then it becomes clearer what’s left to deal with, and you are more able to use the tools you have.
To quickly get to the tools (handouts, worksheets and videos), click on the topic you’re interested in.
Understanding physiology
We all share essential human physiology, and our choices determine whether it works with or against us.
Handouts & worksheets
The polyvagal ladder is a way to think about how your body reacts to the world around you.
Monitoring your power supply. Monitoring your body’s energy is like monitoring the gas in the tank of your car.
Snapshot of Anxiety. Using this self-assessment tool will help you understand changes in your mental health more objectively.
The What Impacts Anxiety worksheet will help you see patterns more clearly.
Videos explaining physiology
A fueled brain is a smarter brain
Basic exercise for the vagus nerve by Stanley Rosenberg
Using food as a tool for more energy & mental clarity
Handouts & worksheets
Videos about using food as a tool
Affordable High Protein Meals for Reducing Anxiety and Fatigue
Manage panic attacks in 3 steps
Keep panic attacks in check with a Lizard Brain Treats
How to evaluate food labels
Experiments to improve sleep
Handouts & worksheets
Videos about managing sleep
Reducing Nightmares & Night Terrors
Improving Sleep
More Experiments to Improve Energy & Reduce Burnout
Handouts & worksheets
Talking To Your Health Care Provider about Labs (template letter)
Breathing Techniques to Reduce Stress and Anxiety (Dr. Andrew Huberman podcast on the Physiological Sigh)
James Nestor’s curated instructional videos on breathing (link)
Frameworks we use in our work
Mental health toolkit: Tools to bolster your mood & mental health (Dr. Andrew Huberman podcast)
References
Journalists and and volunteers from An Arm and a Leg developed a list of top resources for anyone who needs help with medical expenses as part of a reporting project on the cost of health care in the U.S.
The links on this page may be able to help you with your medical expenses — like hospital bills and prescription drugs.