Question 1 of 18
How much of your day do you spend sitting?
Less than 2 hours — I am on my feet and moving most of the day
2–4 hours — A mix of sitting and moving throughout the day
5–7 hours — Mostly sitting with occasional movement
8+ hours — I sit most of the day at a desk or in a car
Question 2 of 18
How often do you do deliberate exercise per week?
Question 3 of 18
How would you describe your daily energy levels?
Consistently good — I feel energized throughout most of the day
Variable — good in the morning but drops in the afternoon
Generally low — I rely on caffeine or sugar to get through the day
Very low — I feel tired most of the time regardless of sleep
Please answer all questions in this section before continuing.
Question 4 of 18
How many times a day do you eat including snacks?
1–2 times — I eat one or two satisfying meals and rarely snack
3 times — Three meals, little to no snacking
4–5 times — Three meals plus one or two snacks
6 or more times — I eat or snack frequently throughout the day
Question 5 of 18
Do you eat from genuine physical hunger or out of habit and schedule?
Almost always from genuine hunger — I wait until I'm truly hungry
Mostly from hunger — occasionally out of habit or boredom
Often out of habit or schedule — I eat at set times regardless of hunger
Mostly out of habit — I rarely feel genuine hunger before eating
Question 6 of 18
Do you often eat past the point of fullness?
Rarely — I stop when satisfied and leave food on my plate easily
Sometimes — I occasionally overeat especially at restaurants or social events
Often — I frequently eat more than I intended to
Almost always — I consistently eat until I feel uncomfortably full
Question 7 of 18
How strong are your food cravings — especially in the evening?
Minimal — I rarely experience strong cravings
Mild — occasional cravings that I can easily manage
Strong — I experience regular cravings that are hard to resist
Very strong — cravings feel overwhelming and drive most of my eating decisions
Question 8 of 18
How long is the break between your last meal of the day and your first meal the next day?
16 hours or more — e.g. last meal at 6pm, first meal at 10am or later
14–15 hours — e.g. last meal at 7pm, first meal at 9–10am
10–13 hours — e.g. last meal at 8pm, first meal at 6–7am
Less than 10 hours — late night eating and early morning eating
Question 9 of 18
How often do you consume ultra-processed foods?
Ultra-processed foods provide little or no nutritional value and are made primarily from industrial ingredients — packaged snacks, chips, candy, soft drinks, fast food made from processed ingredients, frozen meals, and anything with a long list of ingredients you don't recognize. Real food that happens to be indulgent — a homemade burger, pizza made with real ingredients, pasta — is not ultra-processed.
Rarely or never — I eat mostly whole, real foods
A few times per week — occasional processed foods but mostly real food
Most days — processed foods are a regular part of my diet
Every day — processed foods make up the majority of what I eat
Question 10 of 18
How would you describe the overall quality of your diet?
Excellent — mostly whole, minimally processed foods prepared at home
Good — generally healthy with occasional indulgences
Fair — a mix of healthy and unhealthy choices with room to improve
Poor — mostly convenience and processed foods, rarely cooking from scratch
Please answer all questions in this section before continuing.
Question 11 of 18
How many hours of sleep do you typically get per night?
8 hours or more — I feel fully rested most mornings
7 hours — Generally adequate, occasionally tired
5–6 hours — I regularly get less sleep than I need
Less than 5 hours — I am chronically sleep deprived
Question 12 of 18
How would you rate your sleep quality?
Excellent — I fall asleep easily, sleep through the night, and wake refreshed
Good — mostly restful with occasional disruptions
Fair — I struggle to fall asleep or wake during the night regularly
Poor — I rarely feel rested regardless of how many hours I sleep
Question 13 of 18
How consistent is your sleep schedule?
Very consistent — same bedtime and wake time every day including weekends
Mostly consistent — slight variation on weekends but generally regular
Inconsistent — my sleep schedule varies significantly day to day
Very inconsistent — no regular sleep pattern at all
Please answer all questions in this section before continuing.
Question 14 of 18
How would you rate your daily stress level?
Low — I feel generally calm and in control most of the time
Moderate — manageable stress with occasional high-stress periods
High — I feel stressed most days and it affects my daily life
Very high — chronic stress that feels overwhelming and unmanageable
Question 15 of 18
Do you eat for emotional reasons — stress, boredom, sadness, or reward?
Rarely — I eat for physical hunger, not emotional reasons
Occasionally — sometimes I eat emotionally but I'm aware of it
Often — emotional eating is a regular pattern I struggle to break
Very often — most of my eating is driven by emotions rather than hunger
Question 16 of 18
How confident are you that lasting change is possible for you?
Very confident — I believe I can achieve and maintain lasting results
Somewhat confident — I'm hopeful but have doubts based on past experiences
Not very confident — I've tried many times and struggle to believe it's possible
Not confident at all — I've given up believing lasting change is possible for me
Please answer all questions in this section before continuing.
Question 17 of 18
Do you have any diagnosed metabolic conditions?
Such as type 2 diabetes, pre-diabetes, high blood pressure, high cholesterol, or insulin resistance.
None — I have no diagnosed metabolic conditions
One condition — currently managed with lifestyle or medication
Two conditions — I manage multiple metabolic health issues
Three or more conditions — significant metabolic health challenges
Question 18 of 18
How would you describe your overall vitality and sense of wellbeing?
Excellent — I feel vital, healthy, and energized most of the time
Good — generally well with occasional dips in energy or mood
Fair — I don't feel my best and know something needs to change
Poor — I feel unwell, low energy, and disconnected from my body most of the time
Please answer all questions in this section before continuing.
