Example data. You're looking at 4 made-up weeks so you can see how the charts and your Provider Summary work. Your own log replaces it.
Strength, nutrition and recovery built for perimenopause, by a women's health nurse and strength coach.
See the programEach symptom is rated daily from 0 to 3: 0 none, 1 mild, 2 moderate, 3 severe. Weekly averages use that scale. “Moderate to severe” counts the days rated 2 or 3.
Each number is how many nights or days that week were rated moderate to severe (2 or 3 on the 0–3 scale). The most a week can have is 7.
Strength sessions are averaged per week: total sessions in the last 28 days divided by 4. Every other habit shows the share of your logged days you did it.
Copy your summary, then paste it into a patient-portal message, an email or your notes app.
A 12-week program for midlife women: strength, power and cardio for muscle, bone and heart, plus nutrition and sleep habits that support your brain and mood.
See the programSend her the free tracker. She'll get her own private log.
Your log is saved only in this browser on this device. Nothing is sent anywhere. Clearing your browser data or switching phones starts a fresh log.
Erase every entry on this device? This can't be undone.
For education, not a diagnosis. Your provider decides your care.
Prime Midlife · Live in your Prime
Only on this phone, inside this browser. Nothing is sent anywhere. Your coach can't see it unless you copy your summary and send it.
Yes. Every tap saves right away, and “Saved on this device” flashes to confirm. Closing the page or restarting your phone doesn't erase anything.
Every week or two, tap Copy my summary on the Summary tab and paste it into your notes app. That keeps a copy outside the browser.
0 none · 1 mild, you noticed it · 2 moderate, it got in the way · 3 severe, it ran your day. The Summary counts only days rated 2 or 3.
Mark Heavy if you soak through a pad or tampon every hour or two, or pass clots about the size of a quarter or bigger. Heavy bleeding is worth raising with your provider.
Tap Period or Heavy on each day you bleed. The first one after a break is counted as Day 1 automatically, and the Log shows which day of your period you're on. Spotting alone doesn't start a new period, but spotting in the middle of a period doesn't break the count either. The Summary shows the first day of your last period for your provider.
Aim for about 9 cups (2.2 litres) of fluids a day. That's the U.S. National Academies' recommended intake for women, and water, tea, coffee and milk all count. Drink more on training days, hot days and nights with sweats. Tick the habit when you hit 9 cups.
It's your average number of strength sessions per week over the last 28 days: total sessions divided by 4. So 8 sessions in 4 weeks shows as 2.0 / wk. The other habits show the share of your logged days you did them.
So you and your provider can see how your symptoms changed after you started, stopped or changed a dose. It's a log only. Your provider decides your type, dose and route.
You can, but it will be a separate log. Pick one device and stick with it.
So you can see what moves the needle for you. Many women notice better sleep on strength days, or worse fog after skipping protein.
Know a friend in perimenopause? Send her this link to get her own free tracker.
The full 12-week program by The Kosak Method: strength, nutrition and recovery built for this stage of life.
See the programPrime Midlife · Live in your Prime