The Hormone Blueprint · The companion tracker
A 90-day instrument that turns how you feel into something you can see. Your cycle, symptoms, sleep, mood, movement and blood markers, in one spreadsheet that does the maths for you.
The button opens our checkout in a new tab, on Payhip. That is our payment provider, not another company's website. Card or PayPal, then your files arrive straight away.
$9.99, one payment · No subscription · Five minutes to set up, two minutes a day
About the tracker
Most women are told their results are normal while they still feel off. The answer is rarely in a single day. It is in the pattern across weeks, and feeling alone cannot hold that pattern: a good month and a hard one blur together.
This is a real spreadsheet with real formulas, and it is yours for life. You fill only the coloured cells, a couple of minutes each evening. Everything else calculates itself: rolling averages, trend charts, cycle predictions, blood-marker flags. No app, no subscription, no account. Your data stays with you.
What gets measured gets understood. The tracker turns how you feel into something you can see, and something you can bring to your doctor.
What's inside
Each sheet has a defined role across your 90 days. You fill two of them. The other nine work for you.
Start Here
Your setup: name, start date, life stage, cycle length, goal. It flows to every other sheet, so you never type a date twice.
How to Use
A short guide and a rating key, so you are never guessing what a number means. Read once.
Dashboard
Seven-day rolling averages, programme stats and trend charts. Nothing to fill in. It simply shows you where you are.
Daily Log
Ninety days of sleep, energy, mood, stress, libido, symptoms, movement and supplements. Your Daily Score computes itself.
Cycle Calendar
Predicts your period, fertile window and ovulation from your own typical cycle length.
Blood Tests
Sixteen markers across three tiers, auto-flagged low, optimal or high against functional ranges. Enter your own lab range too.
Supplements & HRT
A women's stack with evidence, cost and adherence tracking, plus an optional HRT or medication log.
Movement
Cycle-synced movement guidance, plus this week's activity stats at a glance.
Cycle & Patterns
Phase averages, symptom frequency and trends. This is where the story over time appears.
For Your Doctor
A one-page summary to print or share, so appointments start from evidence instead of memory.
Goals
Five personal goals with thirteen weekly check-ins and milestones. Energy and adherence pull through automatically.
A look inside
These are screens from the filled example that comes with your tracker, so you can see exactly what yours becomes once you start logging.
Dashboard. Seven-day rolling averages, programme stats and trend charts that update themselves. Nothing here is typed in.
Cycle Calendar. Your period, fertile window and ovulation, predicted from your own cycle length.
Supplements and HRT. Your stack with evidence and cost, and adherence pulled straight from your daily log.
Cycle and Patterns. Phase averages and your most frequent symptoms, so the story over time becomes visible.
For Your Doctor. A one-page summary of your averages and latest blood results, ready to print or share.
What you get
Your download is a short companion guide with your access links inside. From it you open both files, in whichever format suits you.
Your tracker
The blank file you work in. Open it in Google Sheets as your own private copy, or download the Excel version for offline use.
A filled example
The same tracker with several weeks of sample data, so you can see the charts, the cycle phases and the doctor summary before you log a single day.
The companion guide
Five pages: what each sheet does, how to set up in five minutes, and answers to the questions that come up most.
Both spreadsheets share identical formulas. Google Sheets makes a private copy in your own Drive with automatic backup; Excel works offline and prints. Either way, your data stays yours: no account, no cloud service reading it, nothing to cancel.
Honest fit
It is for you if
It is not
A note on the ranges: the optimal ranges in the Blood Tests sheet are functional ranges from The Hormone Blueprint, and they are often narrower than standard laboratory normal. They are decision-support, not diagnosis. Reference ranges vary between countries and laboratories, and treatment decisions belong with a qualified clinician who knows your history.
The wider system
The tracker measures. The book explains.
This tracker is the measurement layer of a bigger system. The companion book, The Hormone Blueprint, covers the science behind every metric here: your cycle, symptoms, food, movement, sleep, stress, supplements and testing, across 258 pages and 22 chapters. Each works on its own. Together they work better.
By M. Procenko & M. Videika, researchers and co-authors.
Where to get it
Ninety days of clarity, for the price of a couple of coffees. One payment, yours to keep.
The button opens our checkout in a new tab, on Payhip. That is our payment provider, not another company's website. Card or PayPal, then your files arrive straight away.
Instant download · Excel and Google Sheets · Works on phone, tablet and desktop · Lifetime access, no subscription · Digital product, so all sales are final.
Not sure yet? Start with the free Hormone Quiz or the free Menopause Stage Check. Both take a couple of minutes, and neither asks for your email.