How many hours of quality sleep do you get on a typical night?
Under 5
5 to 6
6 to 7
7 to 9, consistently
How well do you handle day to day stress?
Constantly overwhelmed
Often stressed
Usually okay
Outside of workouts, how active are you?
Mostly sat down
A little
Fairly active
Very active, 8k+ steps
How much of your diet is whole, unprocessed food?
Mostly processed
About a quarter
Around half
Mostly whole food
Do you eat enough protein to support your goals?
Rarely think about it
Sometimes
Most days
Hit my target daily
How often do you eat sugary or ultra-processed food?
Several times a day
Daily
A few times a week
Rarely
How many days a week do you do resistance or strength training?
None
One
Two or Three
Four or more
How often do you do cardio or conditioning?
Never
Occasionally
Once or twice a week
Three or more a week
How consistent is your training month to month?
Start and stop
On and off
Mostly consistent
Rock solid
Do you supplement Vitamin D, especially through winter?
Never
Rarely
Sometimes
Daily and dosed right
Do you get enough Omega 3, from oily fish or a supplement?
Never
Rarely
Sometimes
Regularly
Do you cover the foundations โ protein, creatine, magnesium?
None of them
One
A couple
Dialled in for me
Do you get natural daylight, especially in the morning?
Almost never
Rarely
A few times a week
Most days
How much time do you spend outdoors or in nature?
Almost none
A little
Weekly
Daily
Do you protect your sleep from late-night screens and bright light?
Never
Rarely
Sometimes
Consistently
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