Medical And Lifestyle
Do you take any prescribed medications?
Do you take any supplements?
Any significant medical history?
Do you have a family history of any of the following conditions?
In the last year have you noticed changes in libido, morning erections, or sexual performance?
In the last 12 months have you donated blood or experienced significant blood loss such as surgery or bleeding?
Do you regularly use any non-prescribed substances or OTC medications such as sleep aids, painkillers, stimulants, finasteride, steroids, SARMs, or CBD?
In the days before your blood test were you ill, injured, sleep deprived, fasting unusually long, or training unusually hard?
Sleep And Recovery
Are you satisfied with your sleep?
Do you wake up refreshed?
Do you stay awake all day without dozing?
How long does it take you to fall asleep (sleep latency)?
How many hours of sleep do you usually get?
Do you get natural daylight most days?
Do you use any sleep "aids" (supplements, medication, alcohol)?
If you snore, do you pause in snoring/breathing?
How often do you wake during the night and how long are you usually awake?
Are you naturally more alert in the morning or in the evening?
At what time of day do you usually feel your lowest energy?
When your energy drops, what does it usually feel like?
Physical Fitness
How would you rate your physical fitness?
0 poor, 10 very good
How would you rate your cardiovascular endurance?
How would you rate your strength?
How would you rate your flexibility?
How would you rate your mobility?
How would you rate your balance?
Can you climb 3–4 flights of stairs without stopping and how quickly does your breathing recover?
Do you have any physical impairment that prevents or requires adaptation of physical activity?
How many days per week do you exercise for 20+ minutes?
What kind of activity do you usually do?
On average, how many minutes do you walk per day?
How many steps do you walk on average per day?
On a typical day, how much do you move outside workouts such as walking, steps, or errands?
How much of your day is spent sitting?
Do you use a standing desk?
Do you set a timer to ensure not sitting > 45 minutes at any one time?
How many times per week do you perform weight training?
How many times per week do you perform cardiovascular training?
How many times per week do you practice sports activities?
Do you have any weight training experience?
Are you currently a member of a gym?
If you are not a gym member, do you have equipment to work out at home?
Do you prefer to exercise alone, with a partner, or in groups?
What prevents you from exercising as much as you would like?
Nutrition
What is your weight management goal?
Are you using any weight loss medications?
Do you follow a particular diet?
Do you use TRE (Time Restricted Eating) or fasting?
Do you experience ongoing digestive issues such as reflux, bloating, bowel irregularity, or food intolerance?
Do you have any food allergies?
How often do you eat breakfast?
How often do you eat lunch?
How often do you eat dinner?
How often do you eat snacks between meals?
How much water do you drink daily?
How many portions of fruit/veg do you eat daily?
Portions per day
How often do you eat whole grains?
How often do you eat nuts/seeds?
How often do you eat fermented foods?
How often do you eat red meat?
How often do you eat ultra-processed foods
How often do you eat sugary snacks, including smoothies?
Approximately how many grams of protein do you eat per day (including supplements)?
Rough guide: 1 egg = 6g, chicken breast = 30g, tofu portion = 10g, Greek yogurt = 10g, 1 protein scoop = 20g.
How much fibre do you estimate you eat per day?
Rough guide: apple = 4g, beans portion = 7g, oats bowl = 4g, 2 slices wholegrain bread = 5g, vegetables portion = 3g.
What are your main carbohydrate sources?
How many hours before sleep do you usually have your last meal?
How many home-cooked meals per week?
How many takeaway/processed food meals per week?
Stress
How would you rate your overall stress level?
0 lowest, 10 highest
What are your main sources of stress?
Do you feel you have a good work–life balance?
Do you generally feel that what you do in your life is valuable and worthwhile (sense of purpose)?
How often do you feel overwhelmed or unable to switch off?
After work do you feel mentally switched on or struggle to disconnect?
How predictable is your workday schedule including hours, meetings, and deadlines?
During workdays can you realistically take short breaks every 60–90 minutes?
In the past two weeks, how often have you experienced difficulty sleeping?
In the past two weeks, how often have you experienced fatigue or low energy?
In the past two weeks, how often have you experienced irritability?
In the past two weeks, how often have you experienced headaches or muscular tension?
In the past two weeks, how often have you experienced digestive problems related to stress?
In the past two weeks, how often have you had difficulty concentrating?
Do you have a regular or occasional relaxation practice?
How often do you use physical activity to cope with stress?
How often do you use relaxation techniques or breathwork to cope with stress?
How often do you talk with friends or family to cope with stress?
How often do you use hobbies or leisure activities to cope with stress?
Substances And Addictions
How many days per week do you drink alcohol?
How many alcohol units per week/month?
2 units = 1glass of wine (175ml), or a pint of beer. 1 unit = a single measure of spirits
Have you previously smoked?
Do you use recreational drugs?
Are there any other areas you feel you might be struggling with an addiction or a behaviour that you can’t control?