Your body has been talking.
Start listening.
The 7-Day Signal Tracker helps you notice what your body is already communicating — before it has to say it louder. 13 signals. 7 days. A pattern you can actually act on.
- 3 minutes each evening — not a journalling commitment
- Covers cortisol, circadian rhythm, gut, energy, sleep, and mood
- Delivered as a printable PDF and a Notion template
- Built by a functional nutritionist and yoga therapist
7-Day Signal Tracker
No spam. Unsubscribe any time.
13 signals. Morning to night.
Every signal maps to a biological system. Nothing vague, nothing generic.
Morning energy on waking
How you feel in the first ten minutes.
Needed chai or coffee to wake up
A simple cortisol-rhythm signal.
First sunlight within 30 mins
Anchors your circadian clock.
Bowel movement
Timing, ease, completeness.
Mood baseline
Your default emotional weather today.
Energy curve today
Steady, climbing, crashing — name the shape.
Energy dip — hit a wall?
When and how hard it landed.
Post-lunch feeling
Clear, foggy, sleepy, wired.
Post-dinner feeling
Heavy, light, bloated, calm.
Wired but tired?
The cortisol-at-night pattern.
Time to fall asleep
Minutes from lights-off to gone.
Sleep quality
How rested you actually feel.
"Your body speaks before it screams. This tracker gives you a language for what it's already saying."
Four small steps, one honest week.
Get the tracker
Free PDF and Notion template, sent to your inbox.
Fill one row each evening
Three minutes. Thirteen quick prompts.
Look for patterns at day 7
Read across the grid, not down it.
Understand what's driving them
A short guide to interpret what you see.
Ready to start listening to your body?
Free. Takes 3 minutes a day.