How often do you wake refreshed 30+ mins before alarm?
*
Never
Rarely
Most days
Almost always
How often do you crash 2–4 pm?
*
Daily
3–4x per week
1–2x per week
Rarely
Do you have a fixed, screen-free 30–60 min bedtime routine?
*
No
Sometimes
Most nights
Every night
Average low-intensity cardio minutes per week?
*
<60
60–119
120–149
150+
How many compound lift sessions per week?
*
0
1
2
3+
What’s your eating window on most days?
*
15+ hours feeding
12–14 hours
10–12 hours
8–10 hours
Do you get ≥30 g protein within 2 hrs of waking?
*
Never
1–2x per week
3–4x per week
5–7x per week
How many unique plants (fruits, veg, herbs, spices, grains, nuts, seeds) per week?
*
<10
10–19
20–29
30+
Do you practice stress relief (e.g. 4-7-8 or box breathing) daily?
*
Never
2–3x per week
Most days
Daily
Do you get outdoor light within 60 mins of waking?
*
Never
1–2x per week
3–5x per week
Daily
Do you use bright screens within 1 hr before bed?
*
Nightly
3–5x per week
1–2x per week
Rarely
Which health metrics do you track? (select all that apply)
*
CGM
HRV
Resting
Sleep
Steps
None
First Name
*
Email
*
Phone
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