The Hormone Blueprint Tracker — 90-Day Hormone & Cycle Tracker for Women

THE HORMONE BLUEPRINT TRACKER

The 90-day instrument that turns how you feel into something you can finally see.

You know something has shifted. The sleep, the mood, the energy, the cycle that no longer behaves the way it used to. You mention it, and you are told your blood results are "normal" - while you feel anything but.

The problem is rarely a single bad day. It is the pattern, hiding across weeks, that no one ever helped you measure. A good month and a hard one blur together, and without a record, you are left guessing - and too often, dismissed.

This tracker is that missing measurement layer.

It is a real spreadsheet, with real formulas, that you own for life. You fill only the coloured cells - a couple of minutes each evening - and everything else calculates itself: your rolling averages, your trend charts, your cycle predictions, your blood-marker flags. Five minutes to set up. Two minutes a day. Works in both Excel and Google Sheets. One payment, no subscription, no app that disappears next year.

WHAT IT DOES

The Tracker turns months of vague "I think I feel worse before my period" into clear, visible patterns you can act on - and bring to your doctor. It measures your cycle, symptoms, sleep, mood, movement and hormonal blood markers, then does the maths for you, so the story of your body becomes obvious.

WHAT YOU GET - 11 AUTO-CALCULATING WORKSHEETS

- Start Here - a simple setup that flows your details to every other sheet

- How to Use - a short guide and rating key, so you are never guessing

- Dashboard - 7-day rolling averages, programme stats and trend charts that update themselves

- Daily Log - 90 days of sleep, energy, mood, stress, libido, symptoms and movement, with a Daily Score calculated automatically

- Cycle Calendar - predicts your period, fertile window and ovulation from your own cycle length

- Blood Tests - 16 hormonal markers across 3 tiers, auto-flagged low, optimal or high (thyroid, ferritin, vitamin D, sex hormones and more)

- Supplements & HRT - your stack, with cost and adherence tracking

- Movement - cycle-synced activity guidance and weekly stats

- Cycle & Patterns - phase averages, symptom frequency and the story over time

- For Your Doctor - a one-page printable summary that makes appointments count

- Goals - 5 personal goals with automatic weekly check-ins

TWO FILES INSIDE

- Your blank tracker to work in

- A filled example to learn from, so you can see exactly what yours will become - the charts, the cycle phases, the doctor summary

Both come in Excel and Google Sheets, with identical formulas. Use Sheets for your phone with automatic cloud backup, or Excel offline. Your data always stays yours.

WHO IT'S FOR

Women 25 to 65 tracking their cycle, perimenopause, menopause, PCOS, thyroid or PMS - who are done guessing and ready to understand their own body with data, not just feelings.

HOW IT WORKS

1. Buy and download instantly

2. Open in Excel, or make your own copy in Google Sheets ("Make a copy")

3. Fill the coloured cells each evening - the dashboard, charts and flags do the rest

THE TRACKER MEASURES. THE BOOK EXPLAINS.

This tracker is the measurement layer of a bigger system. The companion book, The Hormone Blueprint, explains the science behind every metric here - your cycle, symptoms, food, sleep, stress, supplements and testing - across 258 pages and 22 chapters. Available separately.

And at hormoneblueprintguide.com you can use our free tools any time:

- A free Hormone Quiz to find your hormone type and life stage

- A free Menopause Stage assessment to place yourself on the map

- A free Home Hormone Audit for the everyday products worth swapping

- Plus a growing library of evidence-based articles on women's hormone health

WHY IT WORKS

Most women quit tracking not because they don't care, but because paper journals are messy and apps hide your data behind subscriptions and sell it on. This is different: a clean, private spreadsheet you own outright, that does the calculating for you, and that turns scattered daily notes into a clear picture you and your doctor can actually use.

What gets measured gets understood. You cannot change what you cannot see.

FORMAT

- Instant digital download (Excel .xlsx + Google Sheets link inside)

- Works on phone, tablet and desktop

- Lifetime access, no subscription, yours to keep

PLEASE NOTE

This is a digital download - no physical item will be shipped. Because it is digital, all sales are final. This tracker is decision-support, not medical advice or diagnosis. Always discuss your health, blood work, supplements or medication with a qualified doctor.

By M. Videika and M. Procenko

(c) 2026 The Hormone Blueprint. All rights reserved. For personal use only.