Health Logging Guide

Good examples:

Less useful (avoid):

Pro tips:

• •Include pain scale (1-10) for consistent tracking
• •Specify exact location (upper/lower, left/right, front/back)
• •Note what you ate before symptoms started
• •Track timing: when it started, how long it lasted
• •Mention if pain radiates or moves anywhere
• •Note any associated symptoms (nausea, sweating, etc.)

Good examples:

Less useful (avoid):

Pro tips:

• •Name specific foods, not categories (cheddar cheese vs "dairy")
• •Note preparation method (fried, grilled, raw, steamed)
• •Include drinks, condiments, and sauces
• •Log the time you ate
• •Note quality when relevant (organic, grass-fed, processed)
• •Mention portion sizes (handful, large bowl, 6oz)

Good examples:

Less useful (avoid):

Pro tips:

• •Use Bristol scale: 1-2 = constipation, 3-4 = ideal, 5-7 = diarrhea
• •Note timing and frequency
• •Track urgency level
• •Note any blood, mucus, or unusual color
• •Connect to recent meals when relevant
• •Track if it's a change from your normal pattern

Good examples:

Less useful (avoid):

Pro tips:

• •Log bedtime and wake time
• •Rate quality (1-5) for consistent tracking
• •Note any wake-ups and how long to fall back asleep
• •Mention what might have affected sleep (caffeine, stress, late meal)
• •Track how you feel upon waking
• •Note any dreams or night sweats

Good examples:

Less useful (avoid):

Pro tips:

• •Use a scale (1-10) for consistent tracking
• •Note the time of day
• •Connect to recent meals, sleep, or events
• •Track both energy AND mood separately
• •Note any caffeine or sugar intake
• •Mention physical sensations (brain fog, jittery, calm)

Good examples:

Less useful (avoid):

Pro tips:

• •Rate stress level (1-10)
• •Identify the trigger (work, relationship, health worry)
• •Note physical symptoms (tight muscles, stomach, headache)
• •Track time of day
• •Note how you coped (exercise, food, alcohol, etc.)
• •Connect to sleep and eating patterns

Good examples:

Less useful (avoid):

Pro tips:

• •Note any patterns you're noticing
• •Connect symptoms to potential triggers
• •Track what makes things better or worse
• •Document any changes in routine
• •Note when symptoms started (days, weeks, months ago)
• •Mention any new medications, supplements, or foods

Good examples:

Less useful (avoid):

Pro tips:

• •Measure at consistent times (waking HR is most useful)
• •Note body position for BP (sitting, standing, lying down)
• •Track context: rested, post-exercise, stressed, caffeinated
• •Include both systolic/diastolic for blood pressure
• •Note if reading seems unusual and possible reasons
• •Track recovery heart rate after exercise

Good examples:

Less useful (avoid):

Pro tips:

• •Include type of exercise (walking, weights, yoga, swimming)
• •Note duration and intensity level
• •Track time of day
• •Mention how you felt during and after
• •Note any pain or discomfort during exercise
• •Include location if relevant (outdoors, gym, home)

Good examples:

Less useful (avoid):

Pro tips:

• •Include specific dosages (mg, IU, mcg)
• •Note timing: with food, empty stomach, bedtime
• •Track brand if you switch between them
• •Note any effects you notice (good or bad)
• •Mention if taken with specific foods for absorption
• •Log when you start or stop a supplement

Good examples:

Less useful (avoid):

Pro tips:

• •Include exact dosage
• •Note timing relative to food
• •Track any missed doses
• •Log PRN (as-needed) medications with reason
• •Note any side effects you suspect
• •Mention dosage changes

Good examples:

Less useful (avoid):

Pro tips:

• •Estimate ounces or glasses
• •Note timing throughout day
• •Track what you drink (plain water, electrolytes, sparkling)
• •Note days you drink less than usual
• •Connect to symptoms (headache, fatigue, dark urine)
• •Goal: roughly half your body weight in ounces

Good examples:

Less useful (avoid):

Pro tips:

• •Weigh at consistent time (morning fasted is best)
• •Note conditions: fasted, post-workout, after big meal
• •Track trends, not daily fluctuations
• •Note significant changes and possible reasons
• •Use same scale for consistency
• •Include decimal for tracking small changes

Good examples:

Less useful (avoid):

Pro tips:

• •Note the source (coffee, tea, energy drink, pre-workout)
• •Estimate caffeine content in mg if possible
• •Track timing, especially afternoon/evening caffeine
• •Note size (8oz, 12oz, large)
• •Log caffeine-free days for comparison
• •Connect to sleep quality and anxiety levels

Good examples:

Less useful (avoid):

Pro tips:

• •Note start and end times
• •Calculate total fasting hours
• •Track how you feel during the fast
• •Note what broke the fast (food type)
• •Log any hunger, energy, or clarity changes
• •Mention if fast was planned or unintentional

Good examples:

Less useful (avoid):

Pro tips:

• •Note time of day (morning sun vs midday)
• •Track duration of exposure
• •Mention skin exposed (face only, arms, full body)
• •Note sunscreen use and SPF
• •Track morning light exposure for sleep benefits
• •Note any burning or skin reactions

Good examples:

Less useful (avoid):

Pro tips:

• •Note color (clear, pale yellow, dark yellow, amber)
• •Track frequency if unusual
• •Note urgency or difficulty
• •Mention any unusual smell
• •Connect to hydration and caffeine intake
• •Note any pain or burning (important symptom)

Good examples:

Less useful (avoid):

Pro tips:

• •Track cycle day (Day 1 = first day of period)
• •Note flow level (spotting, light, medium, heavy)
• •Rate cramp severity (1-10)
• •Track PMS symptoms and when they start
• •Note ovulation signs (discharge, mild pain, mood)
• •Connect to mood, energy, and other symptoms throughout cycle