Lifestyle Optimisation

Discover Why You're Not Getting
the Results You Want

Answer 24 questions across four lifestyle pillars — Diet, Sleep, Stress and Exercise — and get your personalised Lifestyle Optimisation Score, plus the one area holding you back the most.

Diet Sleep Stress Exercise

24Questions

~4Minutes

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4Pillars Scored

Pillar 01 / 04

Diet

These questions assess your current dietary habits.

Question 01

What is your usual choice of beverage?

Question 02

How often do you consume alcoholic beverages?

Daily

Few times a week

Few times a fortnight

Rarely / Never

Question 03

What does a typical breakfast look like for you?

I skip breakfast

Fruit or yogurt

Eggs on toast or similar

Breakfast cereal or porridge oats

Full cooked breakfast

Question 04

What type of bread do you consume most regularly?

I rarely eat bread

White supermarket pre-packaged bread

Wholemeal/grain supermarket pre-packaged bread

Baked-in-store / artisan loaves

Sourdough

Question 05

How often do you consume processed meats such as ham, sausages, bacon, and cured meats?

Question 06

When did you last make an evening meal using whole ingredients from scratch?

Last night

A few nights ago

Less than a week ago

Less than a fortnight ago

Less than a month ago

More than a month ago

Question 07

Do your energy levels regularly fluctuate?

Yes, a few times a day

At least once a day

Maybe a few times a week

Rarely or never

Question 09

When do you typically consume your first and last calorie-containing food or drink of the day?

First calories at

Last calories at

We use this to calculate your daily fasting window. A longer window generally signals better metabolic health.

Pillar 02 / 04

Sleep

These questions assess your sleep quality.

Question 01

Do you regularly get 7+ hours of sleep a night?

Always

Often

Sometimes

Rarely

Question 02

Are you regularly asleep before midnight AND awake after 6 AM?

Always

Often

Sometimes

Rarely

Question 03

On average, do you go to bed and wake up at the same time (±30 minutes) each day?

Same time every day, including weekends

Different bedtimes but same wake time

Same bedtime but different wake times

Regular on weekdays only

Different times almost every day

Question 04

Once asleep, do you tend to sleep through, or do you regularly wake during the night?

I sleep through the night generally

Maybe once a night

More than once but fall back asleep quickly

More than once and sometimes hard to fall back to sleep

Pillar 03 / 04

Stress

These questions assess your ability to manage stress.

Question 01

Do you often think through alternative outcomes to past events in your life?

Always

Often

Sometimes

Rarely

Question 02

Do you worry or feel anxious about events yet to happen?

Always

Often

Sometimes

Rarely

Question 03

Do you exhibit any physical behaviours, such as biting your fingernails or fidgeting, in response to nervousness or stress?

Question 04

In the last month, have you experienced any automatic physical responses to stress, such as a faster heartbeat or sweaty palms?

Multiple times

Occasionally

Once or twice

Not at all

Question 05

How often do you engage in social activities that you enjoy?

Regularly (several times per week)

Occasionally (a few times a month)

Rarely (once a month)

Never

Question 06

How often do you practise mindfulness or relaxation techniques such as meditation, yoga, or deep breathing?

Pillar 04 / 04

Exercise

These questions assess your current activity level.

Question 01

Do you commute to work by walking, cycling, or other physical activities?

Yes, nearly every day

Multiple times a week

At least a couple of times a week

A handful of times over the course of a month

Rarely / never

Question 02

Does your work (daytime activity) involve sitting down?

Yes — almost 100% of the day

Quite a bit — at least 50% of the day

A little — less than 50% of the day

No, I'm quite active / on my feet most of the day

Question 03

In your spare time, are you likely to use this time to exercise?

Question 04

Does your daily activity or workouts include any resistance training (weights or bodyweight exercises)?

Regularly (3+ times per week)

Weekly (1–2 times per week)

Occasionally (a few times a month)

Rarely (less than once a month)

Never

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