Guides
How to notice what's going on, try one change at a time, and bring a clearer story to your doctor. Written by Paul Mederos from years of keeping his own health journal.
Gut
- Do at-home food sensitivity tests work? What the evidence saysAllergy and gut specialists agree that IgG food sensitivity tests can't tell you which foods cause your symptoms. Here's why, which tests do answer real questions, and the method dietitians use instead.
- How to keep a food diary for IBS, with a simple templateWrite down what you ate, when symptoms showed up, and how strong they were, then test one change at a time. Here's a template, how long to keep it, and when to bring in a dietitian.
Energy
Sleep
Visits
- How to prepare for a doctor's appointment: turn years of notes into one pageLead with your main concern, then a short dated timeline, what you've tried and how it went, your medicines, and three questions, all on one page with your notes behind it. Here's how, step by step.
- How to prepare for a gastroenterologist appointment, and what to expectBring a one-page summary of your symptoms, what you've tried, and your top three questions, plus every medicine and supplement. Here's the template, what a GI doctor will ask, and what the first visit involves.
Method
Free printables and records
Sheets to print or save as PDF, how to get your records, and how Kasane keeps each one for you.
- Printable visit notes and a list for the next appointmentFree printable pages for the weeks between appointments: notes written when things happen, with the date and time, and a one-page list to bring to the next visit.
- Printable two-week try sheet: test one change and look backA free printable for testing one diet or lifestyle change: your question, how things are now, one change, a daily check-in for 14 days, and a look-back with four honest calls.
- Printable sleep journal, one page a nightA free sleep diary to print: last night's times each morning, then the evening one line at a time, plus a two-week try sheet for testing one change.
- Printable food and symptom journal, one page a dayA free food and symptom diary to print: one line per entry, with the time, the kind, and what happened in your words, plus a two-week try sheet for testing one change.
- How to get a copy of your vaccination records, state by stateWhere vaccination records are kept, how to look yours or your child's up online, and what to do if they can't be found. Steps for California, New York, NYC, and New Jersey.
- Free sleep diary that does the math for youA sleep diary that does the counting: Kasane fills in when you slept from Apple Health and counts the mornings for you. Plus the sleep-log numbers, worked through, and a free printable.
- Free printable medication list templateA free one-page medication list to print, with the fields the AHRQ and FDA templates use, and how Kasane keeps each person's list, on their routine and ready to ask about.
- Free medical binder printable: what to put in a health binderWhat to put in a medical binder, a free printable checklist for its ten sections, and how Kasane keeps the same record for each person in your family, ready to ask about.
- Low-FODMAP reintroduction log, free and printablePlan and log the low-FODMAP reintroduction step one FODMAP group at a time, with 3-day challenges and breaks between them, on a free printable sheet for your dietitian.
- Free food and symptom diary for IBSA food and symptom diary for IBS you can type or say: Kasane files each line at its time and connects the dots from your own days. Plus what to record, the Bristol scale, and a free printable.
- Free family health history template to printA free family health history template to print, with the fields the CDC asks for, and how Kasane keeps each person's family history with the rest of their record.