Printable cheat sheets. Conversation scripts. Lab test checklists. Decision trees. The things you take to a doctor appointment, tape inside your bedroom door, or text to a friend who needs them.
For the conversation, the appointment, and the decade after.
Twelve questions to bring to any HRT appointment. The script that signals you've done the reading. Print and take with you.
Monthly check-in template for your first year on HRT. Symptom tracking, dose adjustments to discuss, what to ask at the 3/6/12-month follow-ups.
Join Inner Circle →Standard menopause workup labs: FSH, estradiol, TSH, comprehensive metabolic panel, lipid, sometimes testosterone. With definitions and reference ranges.
The boring fixes with the strongest evidence — turned into routines you can actually follow.
What 30g of protein looks like at breakfast, lunch, dinner, and snacks. Photo grids, no calorie math. Stick on the fridge.
Protein floor + resistance training + sleep multiplier + alcohol cliff — with the weekly check-in template for tracking actual habit adherence.
Join Inner Circle →Ten exercises, no equipment, 20-minute sessions. Twice a week beats zero. The starter routine to build the habit before adding load.
For protecting the architecture that's the upstream multiplier on everything else.
Cool room. No screens 30 min before bed. Alcohol cliff at 7pm. Magnesium glycinate at night. The boring fixes ranked by evidence, on a single page.
One-month sleep journal grid: bedtime, wake time, hours, quality 1-5, what affected it. Track 30 days, find your pattern.
Join Inner Circle →Step outside, walk briskly, write one thing. The four-minute morning protocol with the strongest evidence behind it for cognitive clarity.
For the conversations with your spouse, your advisor, and your future self.
Contribution limits, the catch-up provisions, the Roth conversion year framework, and the questions to ask a fee-only planner.
Year-by-year Roth conversion decision tree. Income thresholds, time-horizon math, the specific year(s) that maximize lifetime tax benefit.
Join Inner Circle →62 vs 67 vs 70 math. Break-even ages. The specific question to ask your advisor. The trade-off your spouse needs to weigh in on.
The hard conversations — to your partner, your doctor, your aging parents, your teenagers. Pre-written so you don't have to draft them at 11pm.
Explaining what's actually changing during perimenopause — physically, cognitively, emotionally. The framing that gets through.
Twelve questions to bring to the HRT appointment, the script for the doctor who hasn't kept up with research, when to find a different one.
Age-appropriate explanations for teens and adult children about what's happening with mom. Pre-written, you adjust the names.
The Sunday letter announces every new printable. Free forever. Reply to any letter — I read every one.
Resources currently in production — Inner Circle members get early access.
For when an aging parent's care becomes part of your decade. Framework for the conversations and decisions.
Get early access →The 50-to-60 career-change playbook: financial runway math, skills audit, the conversations to have with HR before resigning.
Get early access →The list of documents your future self (or your kids) will need. Wills, powers of attorney, advance directives, account inventories.
Get early access →