You’re doing the work.
Eating animal-based. Taking your organs. Avoiding seed oils.
But here’s the thing…
We all have ONE area holding us back on our health journey.
Maybe your diet is dialed in but your sleep is garbage.
Or you’re crushing workouts but never see sunlight.
Or everything looks good on paper… but stress is quietly destroying your progress.
Today’s quiz will help you find YOUR weak spot.
How it works:
Answer each question honestly (nobody’s watching).
Keep track of your answers.
At the end, tally your score for each category.
Your lowest score reveals where you’re leaving the most gains on the table.
This quiz takes 2-3 minutes. It might help to grab a pen and paper to keep track of your scores!
Ready? Let’s go.
SLEEP QUALITY
1. How many hours of sleep do you get per night?
A) 7-9 hours consistently (3 points)
B) 6-7 hours most nights (2 points)
C) 5-6 hours (1 point)
D) Less than 5 hours or highly inconsistent (0 points)
2. How’s your sleep environment?
A) Dark, cool (65-68°F), quiet, no screens in bedroom (3 points)
B) Mostly dark and cool, occasional screen time (2 points)
C) Some light/noise, inconsistent temperature (1 point)
D) Bright, warm, TV on, or scrolling until I pass out (0 points)
3. How do you feel when you wake up?
A) Refreshed and ready to go (3 points)
B) Okay after some coffee (2 points)
C) Groggy for the first hour+ (1 point)
D) Like I got hit by a truck (0 points)
SLEEP SCORE: _____ / 9
MOVEMENT & EXERCISE
4. How many days per week do you do resistance training?
A) 3-5 days (3 points)
B) 2 days (2 points)
C) 1 day (1 point)
D) Zero (0 points)
5. How many steps do you average per day?
A) 10,000+ (3 points)
B) 7,000-10,000 (2 points)
C) 4,000-7,000 (1 point)
D) Under 4,000 (0 points)
6. How often do you do high-intensity work (sprints, HIIT, hard cardio)?
A) 1-2x per week (3 points)
B) Occasionally (2 points)
C) Rarely (1 point)
D) Never (0 points)
MOVEMENT SCORE: _____ / 9
SUNLIGHT EXPOSURE
7. Do you get morning sunlight?
A) Every day, 10+ minutes (3 points)
B) Most days, 5-10 minutes (2 points)
C) Sometimes (1 point)
D) Rarely or never (0 points)
8. How much total time do you spend outdoors daily?
A) 60+ minutes (3 points)
B) 30-60 minutes (2 points)
C) 10-30 minutes (1 point)
D) Under 10 minutes (0 points)
9. What’s your relationship with the sun?
A) I actively seek it and rarely wear sunscreen (3 points)
B) I get sun but sometimes avoid it or use sunscreen (2 points)
C) I’m mostly indoors, occasional sun (1 point)
D) I avoid the sun or always wear sunscreen (0 points)
SUNLIGHT SCORE: _____ / 9
DIET QUALITY
10. What percentage of your diet is animal-based whole foods?
A) 90%+ (meat, organs, eggs, dairy, fruit, honey) (3 points)
B) 75-90% (2 points)
C) 50-75% (1 point)
D) Under 50% (0 points)
11. How often do you eat seed oils?
A) Never or almost never (3 points)
B) Once a month or less (2 points)
C) A few times per month (1 point)
D) Daily (0 points)
12. Are you getting organs in your diet?
A) Yes, regularly (fresh or supplements) (3 points)
B) Occasionally (2 points)
C) Rarely (1 point)
D) Never (0 points)
DIET SCORE: _____ / 9
STRESS MANAGEMENT
13. How would you rate your daily stress levels?
A) Low and manageable (3 points)
B) Moderate, mostly under control (2 points)
C) High but I’m coping (1 point)
D) Overwhelming and constant (0 points)
14. Do you have a stress management practice?
A) Yes, daily (meditation, breathwork, walks, etc.) (3 points)
B) A few times per week (2 points)
C) Occasionally (1 point)
D) No consistent practice (0 points)
15. How connected do you feel to community/relationships?
A) Strong connections, regular quality time with people I love (3 points)
B) Decent connections, could be stronger (2 points)
C) Somewhat isolated, limited deep connections (1 point)
D) Very isolated or lonely (0 points)
STRESS SCORE: _____ / 9
YOUR RESULTS:
Look at your five category scores.
Which one is LOWEST?
That’s your weak spot. Your biggest opportunity for improvement.
Here’s what to do about it:
IF SLEEP IS YOUR LOWEST SCORE:
Your action steps:
→ Set a consistent bedtime (even on weekends)
→ Get blackout curtains or an eye mask
→ Keep your room cold (65-68°F)
→ No screens 1 hour before bed
If you can fix your sleep it’s going to make a HUGE difference for you. Your body can’t recover from anything – workouts, stress, or even digesting food – without quality sleep. Fix this first.
IF MOVEMENT IS YOUR LOWEST SCORE:
Humans are built to move. A lot. Sitting is slowly destroying your metabolic health.
Your action steps:
→ Start with 10,000 steps per day
→ Add 2-3 resistance training sessions per week
→ Include 1 high-intensity session (sprints, HIIT, hard cardio)
→ Take movement breaks every hour if you have a desk job
Exercise is the best drug in the world.
IF SUNLIGHT IS YOUR LOWEST SCORE:
Your action steps:
→ Get morning sunlight daily, even if cloudy (10+ minutes, no sunglasses)
→ Aim for 30-60 minutes minimum of total outdoor time daily
→ Ditch the sunscreen (without burning)
→ Work near a window if you can’t get outside during the day
Sunlight is an essential nutrient. Especially in winter. Vitamin D pills can’t replace actual sunlight. Your circadian rhythm, hormones, and mood all depend on sun exposure.
IF DIET IS YOUR LOWEST SCORE:
Your action steps:
→ Prioritize animal-based whole foods (meat, organs, eggs, dairy, fruit, honey)
→ Eliminate seed oils completely
→ Get organs in your diet 3-5x per week (fresh or these)
→ Stop eating anything with ingredients your grandmother wouldn’t have recognized.
Food is medicine. Your body is literally made from the food you eat. If you’re eating garbage, you’ll feel like garbage. It’s that simple.
IF STRESS IS YOUR LOWEST SCORE:
Your action steps:
→ Start a daily stress practice (breathwork, meditation, walking, journaling)
→ Set boundaries with work, social media, and toxic relationships
→ Identify the main sources and reduce/remove
→ Get outside and move when stress hits
Chronic stress will destroy your health just like a bad diet. It dysregulates hormones, tanks your immune system, and keeps you in fight-or-flight mode 24/7.
WHAT IF MULTIPLE SCORES ARE LOW?
Don’t try to fix everything at once.
Pick your LOWEST score and focus there for the next 30 days.
Once that improves, move to the next one.
Radical health is built one pillar at a time.
NOW IT’S YOUR TURN:
Hit reply and tell us:
1. What was your lowest score?
2. What’s ONE thing you’re going to change this week?
We read every reply, and we’d love to hear from you.
To your radical health,
The Heart & Soil Team
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