1. Oils and fats

1. What oils do you use most often at home? *

Grass-fed butter, ghee, olive oil, coconut oil, or beef fat

A mix of healthy fats and some seed oils

Mostly vegetable oil / canola / sunflower / mixed oils

I do not know what oils I use

2. How often do you eat foods cooked in seed oils? *

Rarely or never

1-2 times per week

3-5 times per week

Daily

3. Do you read labels to check for seed oils? *

Always

Often

Sometimes

Never

2. Sugar and blood sugar

4. How often do you consume processed sugar? *

Rarely or never

A few times per week

Once daily

Several times a day

5. After eating sugary foods, how do you usually feel? *

Stable energy

Slight dip sometimes

Often tired, hungry, or craving more

Big crashes, mood swings, or cravings

6. Do you combine carbs with protein or fat? *

Almost always

Often

Sometimes

Rarely

3. Carbohydrates

7. What best describes your main carb choices?

Fruit, root vegetables, well-prepared grains

Mostly whole-food carbs with some refined carbs

Half whole-food, half processed

Mostly bread, pastries, crackers, cereals, processed snacks

8. How often do you eat ultra-processed carbs?

Rarely or never

1-2 times per week

3-5 times per week

Daily

4. Protein quality

9. What are your main protein sources? *

Grass-fed meat, pasture-raised eggs, wild fish

A good mix of quality animal protein

Mostly conventional animal protein or low-quality options

Mostly processed protein products

10. Do your meals keep you full and satisfied? *

Yes, most meals do

Usually

Sometimes

No, I am hungry soon after eating

5. Processed foods

11. How often do you eat ultra-processed foods? *

Rarely or never

1-2 times per week

Several times per week

Daily

12. When buying packaged food, how often do you check the ingredient list? *

Always

Often

Sometimes

Never

6. Hydration and minerals

13. How would you rate your hydration? *

I drink enough water consistently and feel well hydrated

Usually okay

I often forget to drink

I am often thirsty, tired, or dehydrated

14. Do you include minerals / electrolytes in your routine? *

Yes, regularly

Sometimes

Rarely

Never

15. What type of water do you drink most often? *

Filtered / mineral-supportive / high-quality home water

Mostly filtered water

Mostly bottled water

Mostly plain tap water with no filtration

7. Produce quality

16. How often do you choose organic produce? *

Most of the time, especially for high-spray produce

Sometimes, when possible

Rarely

Never

17. Do you wash or soak your fruits and vegetables? *

Always

Often

Sometimes

Never

8. Fish and omega-3

18. How often do you eat omega-3-rich foods such as salmon, sardines, or mackerel? *

2 or more times per week

Once a week

Occasionally

Rarely or never

19. When you eat fish, what do you usually choose? *

Wild-caught

A mix of wild and farmed

Usually farmed

I do not know

9. Gluten and digestion

20. How do you generally feel after eating gluten? *

Fine, with no symptoms

Mostly okay, occasional symptoms

Often bloated or uncomfortable

I clearly feel worse after eating it

21. How often do you eat highly processed gluten foods?

Rarely or never

A few times per week

Often

Daily

10. Gut support

22. How often do you eat probiotic-rich foods? *

Daily or most days

A few times per week

Rarely

Never

23. How is your digestion overall? *

Strong and regular

Mostly okay

Some bloating / gas / irregularity

Frequent digestive issues

11. Salt and minerals

24. What kind of salt do you mostly use? *

Mineral-rich salt like Celtic, Redmond, lake salt, etc.

Sea salt or mixed salts

Mostly table salt

I avoid salt as much as possible

12. Dairy choices

25. If you consume dairy, how well do you tolerate it? *

I tolerate quality dairy well

I do okay with certain forms like yogurt, kefir, or A2

I often get symptoms

I react badly and still consume it often

13. Mindful eating

26. How often do you eat without distractions? *

Most meals

Sometimes

Rarely

Almost never

27. How often do you eat while on your phone, watching TV, or working? *

Rarely or never

Sometimes

Often

Almost every meal

14. Hidden traps

28. How often do you buy ‘fat-free,’ sugary cereals, fruit juice, protein bars, or ‘healthy’ processed snacks? *

Rarely or never

Occasionally

Often

Very often

29. How confident are you at spotting misleading health products? *

Very confident

Fairly confident

Not very confident

I usually trust the packaging

15. Daily consistency

30. How consistent are your eating habits overall? *

Very consistent and intentional

Mostly consistent

Inconsistent

Chaotic / reactive