Better health, in a way that works for you
Practical, doctor-led guidance to help you support your energy, focus and everyday wellbeing, whether you want to optimise your health or need help finding a manageable starting point.
Explore how sleep, food, movement, gut health and stress connect, with realistic steps that fit your life and make room for neurodivergent brains.
Start with my two free guides, created by Dr Duncan Couch, a UK GP with ADHD.
A clearer starting point, without another perfect routine
You may already know the familiar advice: eat well, move more, sleep better and reduce stress.
Making it happen can be harder, especially when your energy, attention and capacity change from day to day.
My free guides help you understand your options and choose a manageable place to begin.
The I-SNEMS Foundations Guide
Explore how inflammation, sleep, nutrition, exercise, the microbiome and stress fit together, with practical ideas for supporting your everyday wellbeing.
The Neurodivergent Supplement Guide
Understand commonly used supplements, what they may help with and what to consider before trying them.
Small steps, with room for real life
Understand what’s happening
Clear explanations to help you make sense of the connections between your brain, body and everyday habits.
Choose a manageable starting point
Find something you can realistically try, without needing to change every part of your life at once.
Adjust as you go
Notice what helps, recognise what gets in the way and adapt your approach to your circumstances.
I’m Dr Duncan Couch
I’m a UK GP who qualified in 2007, and I have ADHD.
My approach brings together medical experience and what I have learned through chronic illness, addiction recovery and rebuilding my own health.
I know that understanding health advice and being able to follow it are different things. My aim is to make that advice clearer, kinder and easier to put into practice.
Ready for a more structured next step?
The Neurodivergent Brain Reset
A detailed, flexible four-week guide to understanding your brain and body and building a routine that supports you.
Inside, you’ll find:
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Clear explanations of the I-SNEMS foundations.
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Weekly plans with practical steps for everyday life.
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Ideas for meals, movement, evening routines and managing stress.
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Guidance for reviewing what helps and navigating setbacks.
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Optional printable pages to support your planning.
You don’t need to read the whole guide before trying one useful change. Start where you are and return to it when you need direction.
Downloadable guide. ÂŁ49.97. New subscribers receive a discount through the free-guide signup.
Start with one small step
Get the I-SNEMS Foundations Guide and Neurodivergent Supplement Guide, and give yourself a clearer place to begin.
The information on this website is for general education only and is not a substitute for personal medical advice, diagnosis or treatment. Always speak to your own doctor or healthcare professional before making significant changes to your diet, lifestyle, supplements or medication.
