A T R A C K E R F O R M I D L I F E W O M E N
SELF CHECK-IN
NOTICE YOUR PATTERNS. BRING THE FULL PICTURE TO YOUR PROVIDER. REFLECT ON WHAT’S WORKING, EVERY SEASON.
A daily log for symptoms, cycle, sleep, movement, hormones, and mood; a quarterly evaluation for the bigger picture; and a one-page summary to bring to your appointment. All in one place, on your phone or computer.
“How long has this been going on?”
It’s the question every provider asks, and most of us answer from memory. Midlife symptoms come and go. Night sweats cluster before a period, then vanish for a month. Brain fog shows up after bad sleep. Joint pain flares, then fades. Day to day, the patterns are invisible.
The Self Check-In makes them visible. A few taps a day become a clear record of what’s changing, what helps, and what to ask about.
F I V E T A B S
WHAT’S INSIDE
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DAILY LOG
A few minutes a day, only what matters to you.
Symptoms by body system, period days and flow, sleep, the five kinds of movement, HRT doses and how you felt, GLP-1s and other peptides, other medications and supplements, sex and intimacy, mood and energy, gratitude, desire, give of the day, and tomorrow’s to-dos.
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QUARTERLY
A time of reflection every three months.
Review your symptoms and supplements, rewrite your morning, workday, and evening rituals for the next season, and answer ten guided questions. Plus your rest, connection, and sexual wellness inventories; your joy list; your curiosities; and your coping toolbox.
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(HER)STORY
Your health history, written once and kept.
A thorough health profile, from medical and family history to your menstrual and menopause history, plus a personal health timeline of diagnoses, surgeries, and treatments.
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TRENDS
See your patterns at a glance.
Hot flashes, sleep quality, and HRT response over the last 30 days, cycle length, movement minutes by type, the rest you’re running lowest on, and the coping strategies that actually help.
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EXPORT
Walk into your appointment prepared.
A provider summary of your last 90 days, and a new-patient health history summary built from your (Her)story tab.
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CAPACITY FIRST
Taking a course? It’s built in.
Choose your Capacity First course and week, and that week’s tracker focus appears in your Daily Log, then shows up in Trends and your provider summary.
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F O R Y O U R A P P O I N T M E N T
Data, not memory.
A 15-minute appointment goes quickly. The Self Check-In turns months of check-ins into a summary you provider can read in a minute: your most frequent symptoms, cycle patterns, sleep, HRT doses and response, medications and supplements,and what’s been helping.
Starting with a new menopause informed provider? Your health history summary is ready from the (He)story tab, so the intake paperwork is already done.
B U I L T O N C A P A C I T Y
LOG WHAT HELPS.
SKIP THE REST.
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A word is plenty
Every section is optional. A tab, a number, or a single word counts. On a hard day, log one thing, or nothing at all.
No food numbers required
If tracking food feels stressful, turn on “skip food numbers” and log how you feel instead of grams and counts..
The whole woman
Hormones and symptoms sit beside rest, joy, connection, and intimacy, because midlife health is all of it.
THIS IS FOR YOU
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If you’re in perimenopause or beyond, and your symptoms seem to change week to week.
If you’re starting, adjusting, or considering HRT, a GLP-1, or other peptides, and want to see what’s working.
You want to walk into appointments with a clear record instead of a fuzzy memory.
You want a gentle, regular way to reflect on how you’re living, not only how you’re feeling.
THIS ISN’T
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A medical device. It doesn’t diagnose, treat, or interpret your symptoms.
A source of doses or protocols. It records what your provider prescribes.
A replacement for your own provider’s care.
M A D E BY
Shae, CFNP
CERTIFIED INTEGRATIVE HEALTH PRACTITIONER ・ WOMEN'S MIDLIFE METABOLIC HEALTH COACH ・ NASM PEPTIDE CERTIFIEDAt 38, I didn’t recognize myself: migraines with my cycle, nights I couldn’t sleep through, a body changing even though my habits hadn’t. What finally helped was seeing the patterns on paper. I built the self Check-In so you can see yours and bring them to someone who can help.
P R I C I N G
START CHECKING
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T H E S E L F C H E C K - I N
$79/YR
$7 a month with subscription
● Daily Log, Quarterly (Her)story, Trends, and Export
● Provider summary and new-patient health history
● Built-in tracker focus for every Capacity First course
● Works in your browser on your phone or computer
P A I R S W I T H
Capacity First
Six written courses on sleep, blood sugar, strength, hormones, peptides, and pleasure. Each week’s tracker focus is already set up in the Self Check-In.
Because this course is a digital product, all sales are final. If you have any trouble getting access, send me a message and I'll make it right.QUESTIONS
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Do I need to take Capacity First to use it?
No. The Self Check-In works on its own. If you are taking a course, choose it in the Capacity First card and that week’s tracker focus appears for you.
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How long does it take each day?
Usually a few minutes. Every section is optional, so log only what matters to you right now. The quarterly evaluation takes longer, and you’ll do that once every three months, if you choose.
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What devices does it work on?
It
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Where is my information stored?
Explain
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Can I share it with my provider?
Yes
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Does it tell me what my symptoms mean?
No.
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I already use HRT or a GLP-1. Is it useful for me?
Especially so.
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Can I get a refund?
Because this is a digital product, all sales are final. If you have trouble getting access, send me a message, and I’ll make it right.
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SEE YOUR PATTERNS.
A few taps a day. A reflection every season.