FREE 7-DAY MINI-TRACKER FOR WOMEN IN PERIMENOPAUSE

Your labs say "normal." Your body says otherwise.

The 7-Day Hormone Check-In is a free, printable tracker from a physician who has been there. Five quiet minutes a day to stop guessing, start noticing, and finally see the patterns behind the hot flashes, the 3 a.m. wake-ups and the fog.

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An open journal and gold pen on a nightstand beside linen sheets in soft morning light

If this sounds like your week, you're in the right place.

  • You wake at 3 a.m. with your heart racing, then drag through the afternoon.
  • You reread the same email four times because the words won't stick.
  • You cried in the grocery store parking lot and still can't say why.
  • Your bloodwork came back "normal," and you left more confused than when you walked in.
  • You feel like a stranger in your own body, and you're tired of being told it's just stress.
Smooth pale stones balanced on folded natural linen in soft morning light

It's not in your head. It's chemistry, and it has patterns.

Estrogen receptors live throughout your brain, where they help regulate temperature, sleep and mood. When hormones surge and drop in perimenopause, the rage, the tears and the night sweats are real physical events. They're not a character flaw.

They also aren't as random as they feel. Your symptoms are writing a story. You just haven't had a way to read it yet. That's what this check-in is for.

Inside your free 7-Day Hormone Check-In

  1. A 2-minute morning ritual you do before your feet touch the floor, to read your energy before the day takes over

  2. A 3-minute evening check-in that replays your day backward to show what drained you and what refilled you

  3. Seven printable daily pages for energy ratings, specific symptoms and the "emotional weather" behind them

  4. A simple guide to your seven energy centers, so you can notice the mind-body connection for yourself

  5. A Day 7 reflection that helps you spot your first real pattern, plus the one thing you most want your doctor to know

Yes, I Want the Check-In
Portrait of Dr. Charlyce

Hi, I'm Dr. Charlyce.

I'm an internal medicine physician, functional medicine practitioner and Reiki practitioner. For years I watched women bring lab results into my office that never matched the story they were living. The numbers said one thing. The woman in front of me (going through a divorce, an empty nest or a career she'd outgrown) said another.

When I started reading both together, labs alongside energy, emotion and life events, patterns appeared that neither could show alone. I call it one conversation in two languages.

I'm also in perimenopause myself, so I know the fog, the fatigue and the frustration from the inside. Every night I give myself Reiki to ease into sleep. It helps, but on its own it couldn't lift my brain fog. Adding hormone therapy, with medical guidance, gave me my thinking back. Today I use both, and I believe most women deserve to have both options on the table.

This tracker is the first step of the method I wrote about in my book, and I'd love to share it with you.

Seven days. Five minutes a day. Your first real answers.

You don't need a perfect streak or a quiet house. You need a few minutes and a willingness to listen. Your body has been trying to tell you something. Let's start hearing it.