Free email course

The 28-day reflux reset

One short email a day for four weeks. Each one has a single, practical change to try, a recipe or food idea, and the evidence behind it, in plain English.

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What the four weeks cover

  1. Week 1: Know your pattern. How reflux works, starting a symptom diary, and the two changes that help most people fastest.
  2. Week 2: Meals and timing. Smaller meals, the three-hour rule before bed, and swaps for the most common trigger foods.
  3. Week 3: Nights and habits. Raising the head of the bed, sleeping on your left side, alcohol, smoking and stress.
  4. Week 4: Medicines and next steps. How remedies and PPIs work, using them well, warning signs, and building a plan that lasts.

Who it is for

Adults with heartburn or acid reflux who want to understand their triggers and make changes that last. It is based on the same guidelines as our guides. It does not replace advice from your doctor or pharmacist, and if you have warning signs such as difficulty swallowing or weight loss, please see a doctor first.