-
Energy
1 to 5
-
Mood today
One word
0
Hot flashes
Count
-
Sleep quality
1 to 5
-
Joint pain
1 to 5
0
Day streak
Showing up
Energy
How powered up do you feel?Mood
Pick a word - or type your ownHot flashes today
Tap to count each one as it happens0
Naming them makes them smaller.
Sleep quality
How restorative was last night?Joint pain
Aches, stiffness, achy morningsI am grateful for...
Finish the sentence. Small things count most.
One tap to close today.
0
Logged today
0
This week
-
Most frequent
30 days
0
Days tracked
Symptom library
Tap any card to log one today. Use + / - to count more.30-day trend
Total logs per day
None
Mild
Moderate
Heavy
Symptom notes
-
14-day avg
hours
-
Avg quality
out of 5
-
Avg wakes
per night
-
Night flashes
avg
Log last night
14-day sleep trend
Hours per nightRecent nights
| Date | Hours | Quality |
|---|
0
Workouts
this week
0
Total logged
0g
Protein today
-
Balance (sec)
One-leg stand
Why strength matters now
Muscle is your new currency. Training 2-3x a week protects bone density, steadies blood sugar, and keeps the middle-of-the-body weight from settling. Start where you are. Weights, bands, or bodyweight all count.
Log a workout
Today's protein
Aim for 25-35g per meal. Protein holds muscle and stabilizes energy.
0g
Balance + grip check
Log weekly. These are two of the clearest markers of aging well.
Weekly workout log
| Date | Focus |
|---|
0g
Protein today
0
Calcium foods
0
Fiber foods
0/10
Water cups
Daily protein goal
Calcium-rich foods today
Tap each serving. Bones thank you in 10 years.
Fiber today
Target 25g+. Helps hormones leave cleanly.
Hydration
Tap a cup to fill. Aim for 8-10 a day.
Trigger foods to watch
These tend to spike hot flashes. Tap to mark ones you had today.
Three gratitudes
Rewires the brain in 21 days. Keep it small.
Chapter reflection
Journal one paragraph. What is this chapter asking of you?
Wins journal
Stood your ground. Said no. Rested without guilt. These are wins.
"New me" vision board
Six goals for this chapter. Tap any card to edit.