The Perimenopause Clarity Tracker: Symptom & Hormone Lab Log (Fillable PDF + Excel)

Perimenopause can bring hot flashes, poor sleep, brain fog, irregular periods and a stack of lab results that are hard to read. This tracker helps you write it all down in one place and walk into your next appointment with a clear one-page summary.

It was created by Elie Casimir, a Medical Laboratory Scientist, MLS(ASCP). That background shapes the lab section: it explains in plain English what common midlife tests measure, what can throw a result off, and how to follow a result over time.

What you get

A 26-page fillable PDF (US Letter). Type on screen or print and write by hand.

• Learn: perimenopause basics, a symptom glossary and a simple 0 to 3 rating scale
• Track: a starting snapshot, a year-at-a-glance cycle map, four weekly logs covering 18 symptoms, a hot flash log, a bleeding log, a trigger and habit check, and a monthly review
• Labs: a guide to FSH, estradiol, thyroid tests, CBC, ferritin, lipids, A1c and glucose, vitamin D and more; tips for accurate results (cycle timing, fasting, biotin, using the same lab); a lab results log and trend trackers
• Treatments: a treatment trial log and a medications and supplements list
• Appointments: a visit summary, a question bank, visit notes and a page on when to get care promptly

A companion spreadsheet for Excel and Google Sheets. Log a few minutes a day and it does the math for you:

• A dashboard with your top 5 symptoms, hot flashes per day, sleep, energy and bleeding days for the last 30 days (or any window you choose)
• A cycle log that works out cycle length, shortest and longest cycles, and days since your last period
• A lab log that flags results against your own lab's reference range, plus a trend chart for any test
• A treatment trial comparison that shows your symptom rating before a change and four to eight weeks after
• A printable one-page Appointment Summary that fills itself in

Details

• Instant digital download: one ZIP file with the PDF, the spreadsheet and a quick-start guide
• Works with Adobe Acrobat Reader (free), Excel 2010 or newer, Excel for Mac, Excel on the web and Google Sheets
• Nothing is shipped
• Personal use license

This tracker is for personal record keeping and better conversations with your clinician. It does not diagnose or treat any condition and is not a substitute for medical advice.

Pairs well with our Women's Health Labs guide and Midlife Nutrition Kit.