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Health Resources & Tools

Evidence-based educational guides and free printable trackers to help you understand your health, monitor symptoms, and prepare for doctor visits.

Last Updated: January 15, 2025
All PDFs are free & printable
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Educational Guides

Comprehensive, evidence-based guides to help you understand hormonal health topics

Perimenopause & Menopause

Menstrual Changes in Perimenopause
What's normal, what's not, and when to seek medical attention
Weight & Metabolism Changes
Understanding hormonal impacts on weight gain and body composition
Sexual Health & Libido
Changes in desire, arousal, and sexual function with treatment options
Urinary & Pelvic Health
Incontinence, UTIs, and pelvic floor changes during menopause
Skin & Hair Changes
Managing dermatologic changes with evidence-based strategies
Hot Flashes & Night Sweats
Why they happen, how long they last, and evidence-based treatment options
Hormone Therapy (HRT)
Benefits, risks, types, and how to decide if it's right for you
Early Perimenopause Signs
Recognizing the first signs and what to do about them
Cognitive Changes
Brain fog, memory issues, and what actually helps
Sleep & Mood Changes
Insomnia, anxiety, and depression during hormonal transitions

Long-Term Health & Prevention

Bone Health Optimization
Preventing osteoporosis with testing, nutrition, and exercise
Cardiovascular Prevention
Heart health after menopause and protective strategies
Breast Health & Screening
Mammograms, self-exams, and understanding breast cancer risk

Reproductive Health (30s & 40s)

Reproductive Health in Your 30s & 40s
Fertility, contraception, and hormonal changes before perimenopause

Symptom & Health Trackers

Monitor patterns over time to better understand your health and communicate with providers

Symptom & Cycle Tracker
Track menstrual symptoms, pain levels, energy, mood, and more across your cycles
  • Cycle day tracking
  • Pain location & severity ratings
  • Energy, mood, & sleep quality logs
View & Print Tracker
Nutrition & Blood Sugar Log
Track meals, portions, blood sugar, and symptoms to identify patterns
  • Meal timing & portions
  • Water intake & cravings
  • Symptom correlation notes
View & Print Log
Stress & Sleep Journal
Connect daily stressors and sleep quality with hormonal symptoms
  • Daily stress ratings (0-10)
  • Sleep hours & quality tracking
  • Relaxation practices used
View & Print Journal

Medical Appointment Tools

Prepare for doctor visits and track your health data over time

Doctor Visit Prep Sheet
Structured worksheet to organize symptoms, questions, and goals before appointments
  • Symptom timeline & severity
  • Key questions to ask your doctor
  • Current medications & supplements
  • Visit goals & desired outcomes
View & Print Sheet
Testing Checklist
Printable guide with symptoms checklist and recommended tests by condition
  • Symptoms organized by category
  • Tests by condition with optimal ranges
  • Request scripts for handling pushback
  • Appointment notes tracking page
View & Print Checklist
Lab Results Tracker
Track lab results over time with space for reference ranges and contextual notes
  • Tracking tables for all major test categories
  • Reference ranges AND optimal ranges
  • Treatment timeline to correlate changes
  • Track 4-5 tests per value over time
View & Print Tracker

How to Use These Tools

These trackers are designed to help you become an active participant in your healthcare. By documenting patterns over time, you can:

  • 1.Identify patterns in your symptoms that may not be obvious day-to-day
  • 2.Communicate more effectively with your healthcare providers using concrete data
  • 3.Track the effectiveness of treatments and lifestyle changes over time
  • 4.Feel more prepared and confident during medical appointments

Important Note:

These tools are for personal tracking and communication purposes only. They do not replace medical advice, diagnosis, or treatment. Always consult with qualified healthcare providers about your health concerns.