Printable Health Tools & Cheat Sheets
Download practical 3-to-5 page clinical reference cards, fermentation logs, and appointment prep agendas. Every tool is formatted for A4 printing and instant digital download.
The Low-FODMAP Cheat Sheet
A four-page green / amber / red FODMAP food map with Monash-style portion thresholds, plus a seven-day single-variety reintroduction grid that turns elimination into an actual diagnosis.
The Bristol & Fermentation Log
The seven-type Bristol Stool Form Scale as a scoring key, wired to a fourteen-day transit, bloating and tolerance log so a fiber increase is judged on data instead of guesswork.
The Home Fermentation Safety Card
A kitchen-door reference for lacto-fermentation: the pH 4.6 botulism boundary, 2% brine math by weight, submersion rules and a keep / scrape / discard decision grid.
The 7 Golden Rules of Home Blood Pressure
The AHA/ACC measurement technique as seven testable rules, the 2017 category thresholds, a cuff-size table and a three-reading worksheet that produces an average a clinician will accept.
The Sodium-Potassium Ratio Guide
Where sodium actually comes from, the daily ceilings behind them, a ratio calculator, and a potassium-density table with twenty-two swaps that move the ratio without cooking from scratch.
The Post-Meal Walk Protocol
A two-to-fifteen minute walking prescription timed to your largest meal, with an intensity table, a fourteen-day adherence log and the four situations where the protocol changes.
The 10-Minute Morning Mobility Routine
Eight joint-by-joint mobility drills in a fixed ten-minute order with dose tables, a stop-pain rule, and a thirty-day consistency grid built for stiff mornings rather than gym sessions.
The Supplement Seal Verifier
What USP, NSF, NSF Certified for Sport, ConsumerLab, BSCG and Informed Choice each actually test for, the label claims that mean nothing, and a bottle-by-bottle audit sheet.
50 Names for Added Sugar
Every alias a manufacturer can legally print for added sugar, grouped by family, with the daily added-sugar ceilings, the 5/20 rule and a pantry sweep worksheet.
The Cooking Oil & Smoke Point Chart
Smoke point, refining and fatty-acid profile for fifteen everyday oils, matched to a cooking-method decision table so the right fat meets the right pan temperature.
The Complete Plant Protein Matrix
Grams of protein per cooked portion for twenty-eight plant sources with limiting amino acids, a twenty-five to thirty gram meal builder, and the tolerance-prep note each source needs.
The Fridge Safety Hierarchy Card
A shelf-by-shelf refrigerator map ordered by required cooking temperature, the 4 °C / 40 °F ceiling, the two-hour rule and a ready-to-eat storage-time table.
The One-Page Doctor Visit Agenda
A single printable sheet that prioritises three concerns, reconciles every medication and supplement, and closes with a teach-back block so nothing is lost on the walk to the car.
The Emergency Wallet Medical ID
Two cut-to-size CR-80 cards — conditions, allergies, medications, implants and two emergency contacts — plus the phone-lock medical ID text to copy into your device.
The Preventive Screening Timeline
USPSTF screening ages and intervals for average-risk adults in one age-ordered table, the questions that move you out of average risk, and a personal due-date tracker.
The Circadian Time-Zone Scheduler
Light-timing and meal-anchor rules for eastward and westward travel, a medication clock-shift worksheet for time-critical doses, and a three-day adjustment planner.
The Bedroom Sleep Audit Checklist
A four-pillar bedroom audit — thermal, light, acoustic, air — with target ranges, a single-variable experiment rule and a scoring sheet that ranks what to fix first.
The Vagal Reset Breathing Cards
Four cut-out breathing protocols with count patterns and the situation each one fits, a session log, and the medical situations where breathwork is the wrong tool.
The Clean Air CADR & Purifier Guide
How to size a HEPA air cleaner with the two-thirds CADR rule, the MERV filter ladder for HVAC, the ozone and ioniser warning, and a room-by-room sizing worksheet.
The Daily 7 Vitals Dashboard
Seven measurable daily vitals with adult reference ranges, escalation triggers and a four-week rolling dashboard — the one-page health snapshot your clinician asks for and never gets.