Archive Record
- Publisher
- Quantum Digital Publishing
- Imprint
- Quantum Digital Publishing
- Language
- English
- Pages
- 113
- Published
- 2026
- ISBN, paperback
- 978-1-967405-41-1
About the book
This is a workbook, not a book about workbooks. It runs for six weeks, it asks you to write in it, and it opens by taking your measurements so that in week six you can see what actually moved.
Jessie Keener, N.D. opens with a letter rather than a chapter. If the workbook has reached you, she writes, something is asking for change: the chest that will not soften, the fog that will not lift, the sleep that will not come, the energy that does not return however hard you try. Or something quieter, the sense of having run on adrenaline so long that you have forgotten what calm feels like.
Every week is built the same way on purpose, so your nervous system settles into a familiar pattern rather than meeting a new format each time. The learning explains the science in plain language. The practice gives you the specific tools for that week. The reflection is journaling prompts. The daily tracker is a seven day grid. The review closes the week.
It ends with something to keep: a personal cortisol reset plan you fill in yourself, a thirty day continuation tracker, and a reference library of the researchers and clinicians the work draws on.
Who it is for
- You feel anxious or on edge and cannot point at one thing causing it.
- You wake up tired after a full night, and you have stopped expecting otherwise.
- You cannot shut off at the end of the day without help from caffeine, sugar or a drink.
- You want a plan with a start date and an end date, not another thing to read.
- You have tried advice that told you what to do and never told you why it works.
What is inside
Before week one: your pre-program self-assessment
Three parts, scored, dated. There are no right answers. You return to the same questions in week six, which is the only way to know whether anything changed.
Week 1: Understanding stress, cortisol and brain power
What chronic stress does to the brain, then the first practice, the Beta One Breath, and a stress awareness exercise.
Week 2: The vagus nerve and nervous system reset
The nerve that carries the body back to calm, and the tools that reach it.
Week 3: The gut-brain axis
Why the gut is in this conversation at all, followed by your own food and drink audit.
Week 4: Breathwork and emotional regulation
Breathing as a lever on emotion rather than a relaxation add-on, and the breath practice for this week.
Week 5: Sleep, recovery and brain optimisation
Your sleep audit, and what recovery is actually made of.
Week 6: Long-term brain power and stress resilience
You re-take the assessment from before week one, and reflect on six weeks of your own data.
Bonus resources and reference library
Extended material across several sections, plus further reading.
Your personal cortisol reset plan
The part you keep. Morning ritual, nutrition, your top three reset tools, and how often you will re-take the assessment. Few practices done well, over many done halfway.
The thirty day continuation tracker
For after week six, because the six weeks are the start of the habit and not the whole of it.
How to use it
Write in it. Her instruction, not ours: mark it up, spill tea on it. The pages that look loved after six weeks are the ones that did their job.
Go in order. Each week is built on the one before it.
Do not skip the assessments. Your own numbers are the map, and in week six they are the only evidence you will have.
Be honest in the reflections. Nobody is grading them.
If a practice does not feel right in your body, stop and choose another one.
Progress, not perfection. Missing a day is a missed day. It is not a reason to start the six weeks again.
Available editions
About the author
Jessie Keener, N.D.
A Doctor of Naturopathy writing at the meeting point of body, mind, and spirit: keto living, cortisol regulation, trauma recovery, and a channeled guide to ecstatic union. Six titles across wellness and spirituality.
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