1. How would you describe your afternoon energy levels (2 PM – 5 PM)?
This measures your blood glucose stability and metabolic insulin response throughout the workday.
Steady & consistent; I remain focused without caffeine.
Mild slump; I rely on tea/coffee or snacks to stay awake.
Severe fatigue; heavy brain fog and strong sugar cravings.
2. How many hours of quality, uninterrupted sleep do you average per night?
Sleep duration directly governs cortisol production, leptin/ghrelin appetite hormones, and tissue recovery.
7 to 8+ hours; I wake up feeling refreshed naturally.
5 to 6 hours; restless sleep or frequent midnight waking.
Under 5 hours; persistent insomnia or delayed sleep schedule.
3. How often do you participate in structured physical movement or walking?
Sedentary lifestyles increase systemic inflammation and reduce muscle insulin sensitivity.
4+ times a week (workouts, active walking, yoga).
1 to 3 times a week; mostly weekend activities.
Rarely; desk-bound all day with minimal physical activity.
4. How balanced is your daily dietary intake?
Nutrition quality dictates gut microbiome diversity, biological recovery, and metabolic health.
Balanced home-cooked meals with adequate protein & salad.
Mostly home-cooked, but high in refined carbs / low in protein.
Frequent food ordering, erratic timing, high processed foods.
5. How frequently do you feel workplace or lifestyle stress & anxiety?
Chronic stress elevates cortisol, impairing digestion, fat loss, and executive focus.
Low stress; I manage work pressure and unwind easily.
Moderate stress; occasional tension and tight deadlines.
High burnout risk; persistent exhaustion, anxiety & mental strain.
6. How much water do you drink on an average day?
Hydration affects thermoregulation, joint lubrication, digestion, and cognitive performance.
2.5+ litres; I drink water consistently through the day.
1 to 2 litres; I often forget until I feel thirsty.
Under 1 litre; I rely mostly on tea, coffee, or soda.
7. How would you describe your daily screen time & digital wind-down habits?
Prolonged screen exposure, especially before bed, disrupts melatonin release and increases mental fatigue.
I take regular screen breaks and avoid screens 1hr before bed.
Moderate use with occasional late-night scrolling.
Heavy screen use, often till bedtime with eye strain/headaches.
80
Out of 100
Optimal Metabolic Baseline
Your responses indicate a solid wellness foundation with good energy preservation. However, minor micro-adjustments to your protein timing and afternoon movement routines can further boost your focus and longevity.
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