How do you typically feel after eating a meal? *

Bloated, sluggish, or uncomfortable most of the time

Often full but tired, and sometimes crave sugar after

Mostly fine, but I don't really think about it

Energized, satisfied, and stable for a few hours

How often do you consume whole, unprocessed foods? *

Rarely—I rely on quick or packaged meals

Occasionally—when I have time to plan

Most days, though I snack or grab what's easiest

Daily—I prioritise fresh, nutrient-rich meals

How regular are your bowel movements? *

Unpredictable, with bloating or discomfort

Not daily, and often hard or loose

Most days but not always easy

Daily, easy, and comfortable

How would you describe your sleep pattern? *

I struggle to fall or stay asleep most nights

Sleep is hit or miss—some good, some restless

I get 6–7 hours, but often wake groggy

I sleep 7–9 hours and wake refreshed

What does your bedtime routine look like? *

I work or scroll until I crash

I fall asleep to Netflix or audio but not intentionally

I try to wind down but it's inconsistent

have a calming ritual—no screens, lights dimmed, relaxed mind

Do you wake with energy and focus? *

Not at all—mornings are a struggle

Only after coffee, and still a bit foggy

Some days yes, some no

Yes—most mornings I feel ready to go

Which of these best describes how your energy and mood fluctuate over time? *

My energy and mood are unpredictable, and I often feel emotionally or physically off balance

I experience noticeable highs and lows that affect how I function

I notice subtle patterns or shifts and am learning to work with them

I feel emotionally stable and in sync with my natural rhythms—whether cyclical or linear

How in tune do you feel with your body’s hormonal or energetic signals (e.g. cycle, sleep needs, mood shifts, tension)? *

I often miss the signals until things feel overwhelming or crash-y

I’m somewhat aware, but I usually push through

I try to tune in, but I don’t always know how to respond

I feel connected and adjust my routines to support my hormonal and nervous system needs

How are you currently supporting your hormonal and energetic resilience (e.g. PMS, perimenopause, postmenopause, stress response)? *

I’m not actively doing anything right now

I’ve tried things, but they don’t seem to help much

I’m exploring supportive strategies but haven’t found my groove yet

I have routines, practices, or guidance that help me feel steady and supported

How do you typically respond to stress or overwhelm? *

I push through until I crash

I get irritable, anxious, or teary

I try to pause or breathe but it's hard to stick to

I use grounding tools or pause early to reset

How often do you take breaks during your workday? *

Rarely—my day is nonstop

Maybe once or twice, but not intentional

I try to pause for lunch or step away briefly

I take regular mini-breaks to breathe, walk or reset

Do you regularly engage in restorative practices? *

No—I feel too busy or guilty

Occasionally, when things get really bad

I do some things, but not regularly

Yes—meditation, yoga, journaling, or nature is part of my routine

How would you describe your energy levels? *

Constantly drained and reliant on caffeine or sugar

Fluctuating—midday crashes are common

Reasonably steady, but I have dips

Consistent energy throughout the day

How often do you experience cravings or mood dips? *

Daily—especially for sugar or carbs

A few times a week, especially under stress

Occasionally, depending on sleep or stress

Rarely—I feel balanced and stable

What do your meals typically look like? *

Carb-heavy or snacky, not very filling

Mixed meals, but I often forget protein

Balanced most of the time, but not always consistent

Protein, fiber, and healthy fats in every meal

How often do you move your body intentionally? *

Hardly ever—I’m too exhausted or busy

Maybe once or twice a week

A few times a week, depending on schedule

Daily, in ways that feel energising and enjoyable

How do you feel after movement or exercise? *

Depleted, sore, or worse than before

Okay, but often stiff or fatigued

Mostly good, but sometimes overdo it

Rejuvenated, stronger, and more grounded

Are you in touch with what your body needs each day? *

Not really—I ignore or override it

I hear it but don’t act on it

Sometimes, especially if I'm already tired

Yes—I listen and adjust with compassion

Who should we address the result to ? *

What email address should the resources be sent to? *