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Don't take my word for it. Chart fourteen days.
Score how your gut was, each day, against where you are in your cycle. The chart redraws as you type. At the end it tells you what is on the page — and nothing more than that.
This is the same instrument clients use for twelve weeks inside Rooted Reset, with the first fourteen days pulled out and handed over. Not a teaser version. The actual exercise.
Already have the paper template? The printable version lives in the guide.
The 14-day overlay charting tool
Set up your cycle
Cycle day 1 is the first day of a period. If you are not sure, use your best estimate and correct it later — the shape matters more than the exact number.
Score fourteen days
0 of 14 logged
- 0
- Flat all day. Didn't think about it.
- 3
- Noticeable. Jeans stayed buttoned.
- 5
- Distended by afternoon. Worked around it.
- 8
- Tight and painful. Changed what I did.
- 10
- The worst it gets.
- not logged
- not logged
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Symptom score against cycle day
Premenstrual window — cycle days 24–28
What your chart shows
Not enough signal yet
You have 0 of 14 days logged. Keep going - a read on fewer than ten days is mostly noise, and gaps are the single most common reason a chart cannot be read. This is the pattern that shows up in three abandoned food logs, and it is the easiest one to fix.
This is a description of the numbers you typed in, and nothing more. It is not a diagnosis, it is not a result, and it does not tell you which foods are yours — that is what reintroduction is for. Fourteen days is one partial cycle, so treat every read here as provisional.
Your entries are saved in this browser only. Nothing is sent anywhere, there is no account, and closing the tab does not lose your work.
How to read it
Three shapes, and all three are worth having.
You are not looking for a diagnosis. You are looking at whether your bad days group, because that single fact decides whether any food conclusion you draw is trustworthy.
Pattern 1
They cluster
The worse days group inside the stretch before your period rather than scattering across everything you ate. That tells you which weeks your food readings cannot be trusted - which is exactly the information a reintroduction schedule is built from.
Pattern 2
They scatter
High scores turn up anywhere in the cycle with no relationship to cycle day. That is a real answer, not a failed experiment: a cycle overlay is probably not your mechanism, and you found that out for free.
Pattern 3
There isn't enough signal yet
Gaps in the log, or fourteen days that all sit on one side of the window. This is the most common outcome on a first pass and the easiest to fix. Keep going into the next cycle.
What this can't do
The limits, stated up front rather than in a footnote.
A tool that overclaims is how this market lost your trust in the first place. So here is the honest boundary of what fourteen days in a browser can tell you.
- Fourteen days is one partial cycle. Every read here is provisional, and one full cycle is better.
- This tool describes the numbers you type in. It does not diagnose anything, and it cannot tell you which foods are yours - that is what reintroduction is for.
- If your cycle is irregular, suppressed by contraception, or absent, the overlay reads a rhythm that may not be there. Chart anyway if you like, but ask me about it before you draw conclusions.
- Do not start a new elimination while you are charting. A baseline you are actively changing is not a baseline.
When you have a shape
Then the useful question is which weeks to test food in.
That is what the twelve weeks are for: subtract the hormonal weeks, then reintroduce foods one at a time in the windows where the reading means something. You finish with a short list and a threshold beside each item.
Bring your chart to the free twenty-minute fit call. If your days scatter, I will tell you that this is not your mechanism.