Know Your Numbers: Your 90-Day Action Plan

Know Your Numbers: Your 90-Day Action Plan
What your labs are really telling you — and what to actually do about it.

You've had the labs run. Maybe you've even circled the numbers that sit inside "normal" but don't feel right. What you haven't had is a plan.

This 90-day companion workbook takes you from knowing your numbers to doing something with them — in the right order, with a timeline, and with the exact language to bring into your next appointment.

Inside, you'll work through:

• A Personal Pattern Snapshot — organize your results across blood sugar, thyroid, hormones, nutrients, and lipids side by side with optimal (not just "normal") ranges
• A Priority Map — so you focus on one pattern for 90 days instead of trying to fix everything at once
• Real provider conversation scripts for 8 common patterns, including exactly what to say and what to ask for
• A Retest Tracker for baseline, day 90, and day 180
• A "When to Escalate" guide — so you know when it's time to ask for a referral or a second opinion

Written by a nurse, not a wellness influencer.
Tawana Hampton is a nephrology-certified RN with 20+ years of clinical experience, founder of Ever Well Journey, and host of Making Her Choices podcast. This workbook draws on that clinical background — but it's built for you to fill in, bring to your own provider, and use as a working document, not a diagnosis.

What this is not: This workbook doesn't diagnose you and isn't a replacement for your provider. It's a tool to organize your own results into a plan you can actually bring into the room with you.

$17 · Instant digital download (PDF)