Q1: Waistline check – (Current Reality) *

Flat or toned — my waist is smaller than my chest/hips

Carrying some weight in the middle

Most of my weight sits around my belly

Q2: Daily movement *

I move often — walk, stretch, or exercise 30+ minutes daily

I move a little — light activity or short walks most days

I sit most of the day and don’t move much

Q3: Eating habits *

Mostly real foods — lean protein, veggies, healthy fats

A mix of healthy and quick convenience foods

Lots of take-out, snacks, or sugary foods

Q4: Energy levels *

Steady — I feel good most of the time

Up and down — I crash mid-afternoon

Low — I’m tired or dragging most of the day

Q5: Sleep quality *

Great — 7+ hours, feel rested

Okay — sometimes restless or short on sleep

Poor — hard to fall asleep, wake up tired

Q6: Stress levels *

Calm and balanced

Sometimes stressed but I manage it

Often tense, overwhelmed, or anxious

Q7: Cravings *

Rarely

A few times a day

Constantly — I’m always looking for something

Q8: Focus & mood *

Clear and focused

Sometimes foggy or distracted

Often unfocused, moody, or irritable

Q9: Weight changes *

My weight feels stable and easy to manage

I’ve slowly gained over the past year

I’m gaining fast or feel stuck no matter what I try

Q10: Sitting / screen time *

Less than 4 hours

Around 5–6 hours

7+ hours — most of my day

Q11: How’s your blood pressure these days? *

It’s normal and I don’t take medication

I take something to help keep it down

I’ve been told it runs a little high

Q12: How’s your blood sugar? *

It’s in a healthy range

I take medication for diabetes or prediabetes

I’ve been told to “watch my sugar”

Q13: How about your cholesterol? *

It’s in a good range

I take medication to keep it down

I’ve been told it’s a little high

Metabolic Health Self-Check