The Fire Within Habit Evaluation

Most nights of the week, I get to bed after 10:30 p.m.

I have trouble falling asleep more than once a week.

I have trouble staying asleep (aside from having to use the restroom or a brief wake-up followed by easily falling back to sleep) more than once a week on a regular basis.

I use back-lit electronics like a television, smartphone, iPad, or laptop/computer within 1 hour of bedtime on a regular basis.

I constantly have a hard time quieting my brain with negative thoughts and don’t incorporate meditation or breathing techniques to help.

I feel overworked and fatigued most of the time.

I don’t recover well from exercise and experience extended periods of soreness or excessive soreness post-workout.

I get sick often.

I rarely drink more than half my weight in water

I drink more than 24 oz of coffee on a regular basis, or more than 3 caffeinated beverages a day (excluding green tea).

I drink caffeinated soda on a regular basis.

I drink caffeinated beverages past 2 p.m. (aside from green tea).

Even when I drink a lot of water I am still thirsty and feel I can’t quench it.

I experience thirst often

I experience muscle cramps regularly such as hamstrings and calf cramps.

I drink more than 7 alcoholic beverages a week.

I use salad dressings and condiments on a regular basis without knowing what kind of oil is in them.

I eat from fast-food restaurants more than once a week.

I eat snacks and bars on a regular without being aware of what types of oil are in them.

I target fat-free or low-fat foods.

I avoid foods like egg yolks, avocados, and nuts for concern over saturated fat or too many calories.

I have signs, symptoms, diagnoses, or risk factors for neurological diseases like MS or Parkinson’s.

I have elevated blood pressure.

My doctor is concerned about my cholesterol numbers.

I have sugar cravings throughout the day.

I experience “hanger” (anger due to hunger or drops in blood sugar) several times a week.

I have food items containing wheat, grain, or corn more than twice a week.

I have elevated blood sugar.

I have a predisposition to Alzheimer’s or Type 2 Diabetes AND have elevated blood sugar (do not check True if your blood sugar is normal).

I consume a lot of soda or fruit juice.

I wake up in the middle of the night hungry.

I have achy joints or Arthritis.

I rarely hit 10,000 steps a day.

I don’t incorporate any form of strength training into my week.

I don’t participate in stretching or yoga.

I do not incorporate exercises to strengthen my core such as abs, glutes, and low back exercises.

I sit for more than 3 hours at a time on a regular basis without standing or moving around.

I sit and watch more than 2 hours of TV, streaming services like Netflix or Hulu, or social media posts a day.

I have chronic muscle tightness and or low back pain not related to an acute injury.

I have poor balance that is not inner ear or vertigo related.

I have a repetitive or select amount of foods with little variety in types or preparation.

I rarely get sunlight exposure.

I have weak or brittle bones.

I have many food aversions not related to an allergy.

I have brittle nails and hair.

I have dry, scaly, itchy, or bumpy skin.

I have unusual food cravings such as mayonnaise.

I have chronic fatigue or low energy not improved by eating.

I have consistent bloating and or gas.

I have reflux issues several times a week.

I frequently feel depressed or anxious.

I have constipation or diarrhea regularly.

I have leaky gut.

I regularly consume artificial sweeteners like sucralose, aspartame, or saccharin.

I have psoriasis, acne, and/or other skin issues.

I use NSAIDs like ibuprofen or Advil (weekly or daily) or take Antibiotics frequently (more than once every two years).