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 green / amber / red FODMAP food map with portion sizes, a symptom baseline and a fillable reintroduction log that adds up your scores, so you can see which foods suit you.
The Bristol & Fermentation Log
The seven-type Bristol scale as a scoring key and a fillable 14-day log of stool form, bloating, wind and water that works out your weekly averages, so a fiber change 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 American Heart Association measurement method as seven rules you can tick off, a cuff finder for your arm size, the categories, and a 7-day worksheet that works out your morning, evening and weekly averages.
The Sodium-Potassium Ratio Guide
Where your sodium comes from, the daily targets, a one-day log that works out your sodium-to-potassium ratio, and fourteen potassium foods and eight swaps that move it.
The Post-Meal Walk Protocol
How long to walk after your largest meal, how soon and how hard, a 14-day log that counts itself, a meter check, and the 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
Fifty names for added sugar in seven families, the daily limits, the 5/20 rule, and a pantry sweep that adds up the added sugar in your five staples.
The Cooking Oil & Smoke Point Chart
Smoke point, refining and fat type for fifteen everyday oils, a cooking-method table, and a headroom check for your pan, so the right oil meets the right temperature.
The Complete Plant Protein Matrix
Protein per portion and the limiting amino acid for twenty plant foods, a plate builder that adds up to 25–30 g, and a daily target for your body weight.
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
Sixteen checks across temperature, light, sound and air with target ranges, a score sheet that counts what to fix first, and the one-change-at-a-time rule.
The Vagal Reset Breathing Cards
Four cut-out breathing patterns with exact counts and the moment each fits, a ten-session log that averages your before-and-after tension, and when 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.