—
Your inner health universe
Track what truly matters for your feminine wellbeing.
72
Hormone
8.4
Skin
7h 20m
Sleep
Low
Stress
5/7
Supps
Daily Focus
Quick Access
🧬
Hormones
✨
Skin & Hair
💊
Supplements
🏋️
Workout
Hormonal Balance Tracker
Monitor your key hormones — log, save, and identify patterns over time
Estrogen
Medium
Balanced
Progesterone
Low
Below Optimal
Cortisol
High
Elevated
Thyroid (T3)
Normal
Optimal
Log Today's Levels
Rate how each hormone feels based on your symptoms. Data is saved to your history.
📋 Saved History
No entries yet. Log your first day above!
Hormonal Support Foods
Estrogen Balance
Flaxseeds, broccoli, soy, pomegranate, whole grains
Progesterone Boost
Vitamin C foods, zinc (pumpkin seeds), magnesium
Lower Cortisol
Ashwagandha, dark berries, green tea, omega-3, probiotics
Thyroid Health
Seaweed, selenium (Brazil nuts), iodized salt, lean proteins
Hormonal Imbalance Symptoms Guide
Low Estrogen
- Hot flashes & night sweats
- Irregular periods
- Mood swings
- Brain fog
- Dry skin & hair
High Cortisol
- Weight gain (belly)
- Fatigue despite sleep
- Anxiety & irritability
- Blood sugar swings
- Insomnia
Thyroid Issues
- Unexplained weight change
- Extreme fatigue
- Hair loss
- Cold sensitivity
- Slow metabolism
🔬 How To Know Your Hormone Levels
3 methods — from free at-home signs to lab blood tests
Your body gives daily signals about hormone levels. Learn to read them — no test needed.
🌸 Estrogen Signs
HIGH ↑ — Breast tenderness, bloating, heavy periods, PMS rage, water retention
LOW ↓ — Hot flashes, night sweats, dry skin/vagina, thin hair, mood swings, brain fog
📍 Best test window: Day 3 of cycle (morning blood draw)
🌙 Progesterone Signs
LOW ↓ — Anxiety before period, insomnia in luteal phase, spotting, short cycles, heavy bleeding
OPTIMAL ✓ — Calm sleep, stable mood in luteal phase, regular periods, minimal PMS
📍 Best test window: Day 21 of cycle
⚡ Cortisol Signs
HIGH ↑ — Can't sleep even when tired, belly fat despite exercise, anxiety on waking, wired at night
LOW ↓ — Can't get out of bed, extreme fatigue, salt cravings, dizziness standing up
📍 Best test: 4-point salivary cortisol
🦋 Thyroid Signs
HYPO ↓ — Always cold, weight gain, hair thinning (outer eyebrows!), constipation, fatigue
HYPER ↑ — Heart palpitations, weight loss, anxiety, heat intolerance, hair loss
📍 Best test: TSH + Free T3 + Free T4 + TPO antibodies
Skin & Hair Health
Track your glow — from within and without
Today's Skin Checklist
✓
SPF 30+ applied
UV is the #1 skin ager
✓
Double cleansed PM
Remove all SPF & makeup
✓
Moisturizer applied
AM & PM hydration
✓
Retinol / Vitamin C
Anti-aging actives
✓
Gua sha / Facial massage
Lymphatic drainage
✓
8 glasses of water
Hydration = glow
8.4
Skin Score
Hydrated
Sun Protected
Sun Protected
Hair Health Checklist
✓
Scalp massage (3 min)
Boosts follicle circulation
✓
Biotin supplement taken
Essential for hair growth
✓
No heat styling today
Reduce heat damage
✓
Silk pillowcase used
Reduces friction & breakage
Supplement Planner
Track doses, calculate needs, and get personalized supplement suggestions
🧮 Supplement Needs Calculator
Enter your profile to get personalized supplement recommendations.
Today's Protocol
Magnesium Glycinate
400mg — Hormones, sleep, PMS relief
PM
Vitamin D3 + K2
5000 IU — Immunity, bone, mood
AM
✓
Omega-3 Fish Oil
2g EPA/DHA — Brain, skin, hormones
AM
✓
Iron (ferrous bisglycinate)
18mg — Energy, blood health
AM
Folate (5-MTHF)
400mcg — Cell health, methylation
AM
✓
Ashwagandha (KSM-66)
600mg — Cortisol, stress, energy
PM
Probiotic (50B CFU)
Gut-hormone axis, immunity
AM
✓
5 of 7 taken today
71% Complete
Women's Core Supplement Guide
Iron18mg/day · Women lose iron monthly
Calcium + D31000mg · Bone density
Magnesium310-400mg · PMS game-changer
Omega-31-2g · Brain & skin
Folate (B9)400mcg · Essential always
Ashwagandha600mg · Cortisol & stress
Body Measurements
Track your body composition with kindness and consistency
Current Measurements
Weight
62.4 kg↓ 0.3
Waist
72 cm↓ 1
Hips
94 cm↔
Chest
86 cm↔
Thigh
54 cm↓ 0.5
BMI
22.1Healthy
Body Fat %
24%Athletic
Update Measurements
WHR Health Guide
WHR Health Guide
Waist-to-Hip Ratio is a key health marker for women.
✓ Healthy: WHR below 0.85
⚠ Moderate: WHR 0.85–0.90
↑ High risk: WHR above 0.90
✓ Healthy: WHR below 0.85
⚠ Moderate: WHR 0.85–0.90
↑ High risk: WHR above 0.90
Sleep Quality Analyzer
Deep sleep = hormonal reset. Track and optimize every night.
Last Night's Analysis
Sleep Stages Timeline
75Score
7h 20m
Total
1h 45m
Deep
1h 55m
REM
■ REM■ Deep■ Light■ Awake
Log Tonight's Sleep
Sleep Optimization Tips
- 🌙 Dim all lights 2h before bed
- 📱 No screens 1h before sleep
- 🌡️ Keep room 65-68°F / 18-20°C
- 🧘 Magnesium PM for deeper sleep
- ☕ No caffeine after 2 PM
- ⏰ Consistent wake time daily
Stress & Cortisol Log
Chronic stress disrupts every hormone. Track, identify triggers, and heal.
Today's Cortisol Pattern
Log Stress Level Now
Stress Triggers
6AM9AM12PM3PM6PM9PM
Log Stress Level Now
🔥 High Stress (7-8) — Action Plan
Stress Triggers
Cortisol-Lowering Protocol
🌿 Adaptogens
Ashwagandha, Rhodiola, Holy Basil — clinically shown to reduce cortisol
🧘 Breathwork
4-7-8 or box breathing activates parasympathetic nervous system
🏃♀️ Zone 2 Cardio
Low-intensity cardio 3x/week lowers baseline cortisol
🍫 Magnesium + Dark Chocolate
Both blunt cortisol response and support GABA
Hormone Calculator
Estimate your hormonal status via symptoms or enter your actual lab values
Step 1 — Answer These Questions
Select how often you experience each symptom. This estimates your hormonal status — not a medical diagnosis.
Workout & Exercise Planner
Hormone-synced training — the right workout at the right time in your cycle
Today's Recommended Workout
Weekly Workout Log
Log Today's Workout
MON
TUE
WED
THU
FRI
SAT
SUN
Log Today's Workout
This Week's Stats
0
Sessions
0
Minutes
0🔥
Streak
🔄 Cycle-Synced Exercise Science
🩸 Menstrual (Day 1-5)
Best: Yoga, gentle walks, stretching
Avoid: Heavy HIIT, intense strength
E2 & P4 lowest — rest
Avoid: Heavy HIIT, intense strength
E2 & P4 lowest — rest
🌱 Follicular (Day 6-13)
Best: Strength, HIIT, cardio
Estrogen rising = peak performance
HIGH energy — push it
Estrogen rising = peak performance
HIGH energy — push it
🌸 Ovulation (Day 14)
Best: Peak performance workouts
Highest strength & pain tolerance
E2 + testosterone PEAK
Highest strength & pain tolerance
E2 + testosterone PEAK
🍂 Luteal (Day 15-28)
Best: Moderate weights, Pilates
Avoid: Overtraining (worsens PMS)
P4 rises, fatigue near end
Avoid: Overtraining (worsens PMS)
P4 rises, fatigue near end
Goal Setting & Progress
Set meaningful health goals, track progress, and celebrate wins
Add New Goal
Overall Progress
🌟 Suggested Health Goals
0
Total Goals
0
Completed
0
In Progress
0🔥
Day Streak
Overall Completion0%
🌟 Suggested Health Goals
😴 Sleep 8h
💊 Daily Supps
🏋️ 4x Workout
💧 2L Water
🩺 Blood Test
🧘 Meditate
My Goals
No goals yet. Add your first health goal above ✨
Lumina User Guide
A complete walkthrough of every feature, tab, and tool inside Lumina — your personal women's wellness dashboard. Learn exactly how to use each section to take control of your hormonal health, skin, sleep, stress, supplements, workouts, and goals.
10 Tabs
35+ Features
Science-Backed
Built for Women
📚 Jump to Any Section
🏠
Home Dashboard
Daily overview & KPIs
🧬
Hormones Tracker
Log, history & education
✨
Skin & Hair
Daily care checklists
💊
Supplements
Planner & calculator
⚖️
Body Measurements
Track composition
🌙
Sleep Analyzer
Quality & stages
🧘
Stress & Cortisol
Log & manage stress
🔬
Hormone Calculator
Symptoms & labs
🏋️
Workout Planner
Cycle-synced training
🎯
Goals Tracker
Set & track progress
⚡ Quick Start — New to Lumina?
1
Check the Home tab
See today's date, KPI summary, daily health tip, and quick-access links to all tabs.
2
Log your hormones
Go to Hormones → drag the 4 sliders to match how you feel today → tap Save.
3
Check your supplements
Open Supplements → tap each pill you've taken to mark it ✓ green.
4
Set your first goal
Go to Goals → click a Quick Goal tag or type your own → tap Add Goal.
🏠
Home Dashboard
Your daily health command center
Overview Tab
The Home tab is your daily overview. It loads automatically when you open Lumina and shows the current date, a 5-metric KPI row, a rotating daily health focus, quick-access shortcuts, and resource links.
①
KPI Row — 5 Health Metrics at a Glance
At the top you'll see 5 cards: Hormone score, Skin score, Sleep time, Stress level, and Supplements taken. These update automatically as you log data in other tabs.
②
Daily Focus Card — Rotates Every Day
The left card under KPIs shows a science-backed daily health tip that rotates based on the date. It refreshes automatically every day.
③
Quick Access Grid — 4 Tap Shortcuts
The right card contains 4 icon shortcuts to Hormones, Skin & Hair, Supplements, and Workout for a fast morning routine check-in.
④
Resource Links — 3 External Guides
At the bottom are 3 resource tiles linking to science-based articles on Hormonal Health, Skin & Diet, and Sleep Science.
The Home tab always reflects the current date — open it fresh each morning as your daily ritual.
🧬
Hormonal Balance Tracker
Log · Save · Learn · Export
Most Feature-Rich Tab
The most powerful tab in Lumina. Log daily hormone levels, save history, export CSV, and learn 3 methods to test your hormones.
①
The 4 Hormone Cards
Cards for Estrogen 🌸, Progesterone 🌙, Cortisol ⚡, and Thyroid 🦋. Each shows a level label and colored status updated live from sliders.
②
Log Today's Levels
Select mood, enter cycle day, drag 4 sliders (1-10) for each hormone, add symptoms, then tap "💾 Save Today's Log" to store the entry.
③
Saved History & Export CSV
Every saved entry shows date, time, cycle day, mood, symptoms, and hormone values. Use "Export CSV" to download a spreadsheet for your doctor.
④
🔬 How To Know Your Hormone Levels
3-tab panel: Body Signs (free symptom reading), At-Home Tests (BBT, LH strips, mail-in kits), and Blood Tests (full reference table with optimal ranges).
Sliders reflect perceived hormone levels based on symptoms — not actual lab values. Use the Hormone Calculator tab for lab interpretation.
✨
Skin & Hair Health
Daily care checklists with live scoring
Daily Checklist
Two interactive daily checklists — skin care and hair care — with a live skin score that updates as you check off items.
①
Skin Checklist — 6 Items
Tap any item to toggle checked/unchecked: SPF, double cleanse, moisturizer, Retinol/Vit C, Gua sha, and 8 glasses of water.
②
Live Skin Score
Calculated as (checked ÷ total) × 10. Updates instantly with every tap. Reflected on the Home KPI.
③
Hair Health Checklist — 4 Items
Scalp massage, Biotin supplement, no heat styling, and silk pillowcase.
Use this as your morning and evening ritual reminder — the score gamifies your routine.
💊
Supplement Planner
Daily tracking + personalized calculator
2 Features
A personalized supplement calculator that recommends what you should take, plus a daily protocol tracker to mark each supplement taken.
①
🧮 Supplement Needs Calculator
Fill in Age, Life Stage, Primary Concern, and Diet Type. Tap "Calculate" for a personalized list of up to 6 supplements with doses and priority ratings.
②
Today's Protocol — 7 Supplements
Tap any supplement to mark it taken (turns teal ✓). Counter shows "X of 7 taken" and percentage.
③
Save Today's Log
Tap "💾 Save Today's Log" to confirm your supplement record for the day.
Always consult a healthcare provider before starting new supplements, especially if pregnant, breastfeeding, or on prescription medication.
⚖️
Body Measurements
Track composition with kindness
Tracking Tab
Track 7 body metrics over time with a WHR health guide. Focus is on holistic composition, not just weight.
①
Current Measurements Display
Shows Weight, Waist, Hips, Chest, Thigh, BMI, and Body Fat % with ↓↑↔ change indicators.
②
Update Measurements Form
Enter new values in any field (blank = keep previous). Tap "Update Measurements" to apply.
③
WHR Health Guide
Waist-to-Hip Ratio: Healthy <0.85, Moderate 0.85-0.90, High Risk >0.90. Calculate: waist ÷ hips.
Measure weekly at the same time (morning, before eating) for consistent trends.
🌙
Sleep Quality Analyzer
Visualize stages · Log nightly · Optimize
Wellness Tab
Sleep is the #1 hormonal reset. Visualize sleep stages, log nightly quality, and follow science-backed optimization tips.
①
Sleep Score Ring & Stage Stats
Golden ring shows 0-100 score. Three sub-stats: Total sleep, Deep sleep (teal — physical recovery), REM (lavender — hormonal processing).
②
Sleep Stages Timeline
Bar chart showing REM (lavender), Deep (teal), Light (gold), and Awake (grey) stages across the night.
③
Log Tonight's Sleep
Enter bedtime, wake time, tap emoji quality rating (😴😌😐😫), and tap "Log Sleep".
Low deep sleep? Try magnesium glycinate 400mg 30 min before bed and keeping your room cooler.
🧘
Stress & Cortisol Log
Dynamic action plans based on your stress level
Interactive Tab
Dynamic situational action plans that change based on your exact stress level from 1-10, plus cortisol pattern visualization and trigger tagging.
①
Stress Level Slider
Drag 1-10. The situation panel below updates automatically with 5 science-backed actions tailored to your exact stress level.
②
Dynamic Situation Panel — 4 Levels
Low (1-3): maintain routines · Mild (4-6): box breathing, walk · High (7-8): 4-7-8 breathing, cold water · Extreme (9-10): call someone, physiological sigh.
③
Stress Triggers
Tap tags to identify what's causing stress: Work, Relationship, Financial, Overwhelm, Poor sleep, Physical pain, Loneliness, Hormonal.
🔬
Hormone Calculator
Symptom quiz + lab value interpreter
2 Modes
Two modes: Symptom-Based Quiz (no lab needed) and Lab Values Interpreter (enter actual blood test numbers).
①
Mode 1: Symptom-Based Quiz
15 questions — tap Never/Sometimes/Often/Always for each symptom. Results show 6 hormone scores with foods and supplement recommendations.
②
Mode 2: Lab Values Entry
Enter up to 12 blood test values (E2, Progesterone, TSH, Cortisol, Ferritin, etc.). Select cycle phase. Get detailed clinical interpretation with actionable advice.
Educational tool only — not a medical diagnosis. Discuss results with a qualified healthcare provider.
🏋️
Workout & Exercise Planner
Cycle-synced, goal-based recommendations
Smart Planner
Personalized workout recommendations based on your cycle phase and fitness goal, plus a weekly log and session tracker.
①
Today's Recommended Workout
Select Cycle Phase, Fitness Goal, and Available Time. Recommendation updates instantly with workout name, type, intensity, and specific exercises.
②
Log Today's Workout
Select type, enter duration, rate energy after (😴😐🙂🔥), tap "💾 Log Workout". Weekly dot tracker and stats update automatically.
Follicular phase (Day 6-13) is your peak performance window — try new personal bests during this time.
🎯
Goal Setting & Progress
Set, track, filter, and celebrate health goals
Tracking Tab
Your health goal accountability system with unlimited custom goals, 3 tracking types, priority levels, and progress statistics.
①
Add a Goal — 6 Fields
Category, Title, Target Date, Priority (High/Med/Low), Why it matters, and Progress Type (% Complete, Counter, or Done/Not Done).
②
Quick Goals — 8 Pre-sets
Tap any suggestion tag (Sleep 8h, Daily Supps, 4x Workout, etc.) to auto-fill the form, then tap Add Goal.
③
Filter & Track
Filter goals by All/Active/Done. Each card shows progress controls, deadline countdown, and priority badge.
Start with 3-5 goals max. Mix an easy daily habit (Counter) with a bigger milestone (Done/Not Done).
❓
Frequently Asked Questions
Common questions & troubleshooting
Q
Does Lumina save my data permanently?
Lumina runs in your browser. Data persists while your session is active. Use the Export CSV button in the Hormones tab to download your history as a file.
Q
The hormone sliders — are they real lab values?
No — sliders reflect subjective perception based on symptoms. For lab value interpretation, use the Hormone Calculator tab → Enter Lab Values mode.
Q
How do I use this for my morning routine?
1) Home → read daily tip. 2) Supplements → mark AM doses. 3) Hormones → drag sliders + save. 4) Stress → set morning level. 5) Goals → update counters. Total: under 3 minutes.
Q
What's the difference between Hormone Tracker and Hormone Calculator?
Hormone Tracker = daily symptom diary (log + history). Hormone Calculator = analysis tool (15-question quiz OR lab value interpretation for a detailed clinical breakdown).
Lumina
Women's Inner Wellness Dashboard
DESIGNED & BUILT BY MARIA KANWAL
For educational purposes only — not a substitute for medical advice