Intermittent Fasting Assessment

Which IF approach is right for me?

Like many other styles of eating, intermittent fasting (IF) is simply one way to help you reach a specific goal.

The principle of “Sometimes you eat; sometimes you don’t” applies differently to different people.

This assessment can help us decide if IF is a fit for you (and, if so, what type might work best). Once I’ve identified which version
of IF might match your needs, goals, and lifestyle, we can talk about how to help you succeed.

Take the assessment

Answer the following questions based on your current circumstances. Please read all questions and scoring options carefully, as they are not all the same.

Full Name

Deep health dimension #1: Physical

1. I exercise or work out fasted (i.e., on an empty stomach).

2. My main goals include improving my exercise or sport performance.

3. I use exercise as a reason to eat unhealthy and/or large amounts of food.

4. I make sure to get plenty of restful sleep.

Deep health dimension #2: Emotional

5. If I miss a meal, I tend to just get back on schedule and eat normally.

6. If stressed, anxious, or unhappy, I can cope well without eating or drinking too much.

7. I have a healthy relationship with food.

8. I manage my personal and professional stress levels well

Deep health dimension #3: Mental

9. I get overwhelmed and/or distracted by making decisions about food each day

10. I make poor decisions around eating/drinking due to how busy and stressed I feel.

11. I find it difficult to plan and prepare multiple meals per day.

Deep health dimension #4: Existential

12. I struggle to see the point of traditional “eat less” calorie/portion control types of diets.

13. I feel I have purpose and direction in my life.

Deep health dimension #5: Relational

14. Sharing foods and/or drinks with other people is important to me.

15. Eating and drinking with others is an important part of my job.

16. I have a supportive network of people who care about me and my health.

Deep health dimension #6: Environmental

17. I find it easy to go long stretches of time without eating or drinking.

18. It’s difficult for me to make “healthy” food choices at restaurants, events, and parties.

General questions

19. How old are you?

20. What is your sex / gender?

21. How much moderate to strenuous exercise activity do you do each week?

22. How much sleep do you get on average each night?

23. How are your stress levels and coping skills?

24. Have you ever been diagnosed with an eating disorder, such as anorexia nervosa, bulimia nervosa, or binge eating?

25. Do you have any history of disordered eating? (E.g., frequent dieting, an all-or-nothing mindset associated with food, rigid food rituals, feelings of guilt or shame associated with eating, laxative or diuretic misuse, or the use of diet pills.)

26. Are you a Type 1 diabetic?

27. Are you required to take food with any prescribed medications?

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