Welcome to Your Wellness Assessment
This questionnaire will help identify your primary wellness focus area and create a personalized plan for your 14-day journey.
📋 How to Answer
- Answer options adapt to the question type (frequency, severity, or intensity).
- 0 always means lowest or none.
- 1 means moderate or sometimes.
- 2 means highest or most often.
Quick Safety Check
This reset is designed for everyday symptoms and patterns, not urgent or complex medical situations.
Based on what you selected, this quiz and protocol are not the right starting point. Please reach out to a qualified medical provider before making dietary changes.
Before You Begin
This keeps certain questions relevant and personalized.
Contact (for your records)
Optional, but helpful if you want to track results over time.
Cycle Check
Some hormone questions are different based on cycle status.
What You'll Discover
Final Checks (to personalize your starting rules)
These are not diagnoses. They are simple guardrails that prevent common "I did everything right and still felt worse" scenarios.
Joint Pain Switch
Do you experience joint pain, morning stiffness, or arthritis-type symptoms that affect your daily life?
SIBO / Low-FODMAP
Do foods like garlic, onion, lots of salad, or high-fiber "healthy bowls" make your bloating noticeably worse?
Histamine / Fresh Only
Do leftovers, aged foods (cheese, cured meats), wine, or fermented foods trigger symptoms quickly, such as headache, flushing, itching, anxiety, or a racing heart?
Pace First (nervous system)
This helps us keep Phase 1 gentle when your system tends to push, overdo, then crash.
0 = No | 1 = Sometimes | 2 = Often
Bile and fat handling (quick check)
0 = No | 1 = Sometimes | 2 = Often
Environment sensitivity (optional)
Do you live or work in a damp or water-damaged building (musty smell counts), or do symptoms noticeably improve when you're away for 2+ days?
This does not change your food plan. It helps explain why progress can stall even with good compliance.
Assessment Complete!
Your personalized terrain map is ready
Your Primary Focus
Sleep & Energy
This is the area your symptoms point to most strongly. Your personalized plan will address this first.
Complete Terrain Map
Q&A Summary
A clean snapshot of each question and your selected answer.
Carb Lanes
Your Carb Lane is not a diet identity. It is a starting setting for your current terrain.
Carbs tend to trigger cravings, crashes, mood dips, or disrupted sleep.
Protein and cooked veg are the base. Carbs are minimal and always paired with protein and fat.
You do best with a moderate amount of carbs, structured with meals.
Most meals include protein, cooked veg, and fat. Add moderate carbs 1–2 times daily, usually earlier.
You can use more carbs well when your day demands it.
Add larger carb portions around activity, especially earlier in the day. Dial back to L2 by reducing the carb portion.
If you eat carbs, pair them with protein and fat. If you have cravings, crashes, or night waking after 7 days, move one lane lower. If you feel flat, cold, wired, or under‑recovered, move one lane higher.
Download Your Results
Save a PDF copy for your records.