What have you used?

What have you used? 27 m here, stuttered all my life. Moderate at times, and has gotten more severe throughout the last few years. Since I did have speech therapy as a kid, I’m looking into different methods of therapy to refresh and get back into some fluency techniques. I’ve been looking into apps, online therapy, live 5 day intensive programs, the works. I wanted to see if anybody had real, no BS advice for which medium to take when getting back into speech therapy as an adult (preferably on a budget). Side note: Any book recommendations would be helpful as well. I feel like there are many different recommended books on stuttering and it’s hard to know what is “holistic” or non- evidenced based versus empirical. Thank you!