BUILDINGYOU FITNESS & FUNCTIONAL HEALTH · COACH ALEXA

Healing
In Order

THE 4R BIOFEEDBACK QUIZ — FIND YOUR BOTTLENECK
Answer 20 questions about how your body is responding right now. You will get a scored breakdown of all 4 phases and a personalized protocol starting from your actual bottleneck.

Healing
In Order

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1
PHASE 01 OF 04
Rewire
Mitochondrial health = energy. Sleep, circadian rhythm, daily movement, cellular energy output.
Energy is the prerequisite for everything. This is always the first place to look.
How would you describe your energy levels throughout the day?
Consistently depleted — I need caffeine just to function
0
Low in the morning, crashes in the afternoon, wired at night
1
Okay but inconsistent — unpredictable good days and bad days
2
Generally steady with only a natural early afternoon dip
3
How many hours of sleep do you typically get, and how do you feel upon waking?
Under 6 hours — exhausted regardless of time in bed
0
6 to 7 hours — tired in the morning, need time to feel functional
1
7 to 8 hours but still groggy most mornings
2
7.5 to 9 hours and I wake feeling genuinely rested
3
How consistent are your foundational habits — sleep schedule, daily steps, morning light, water?
Very inconsistent — schedule and habits shift significantly every day
0
Some habits in place but frequently skipped or varied week to week
1
Most habits consistent 4 to 5 days per week
2
Very consistent — morning light, 7k+ steps, consistent sleep schedule daily
3
How does your body respond to exercise — does it energize you or leave you depleted?
Training wipes me out for the rest of the day
0
Sometimes energizing, sometimes crushing — I cannot predict it
1
Mostly good but I need significant recovery after hard sessions
2
Training energizes me and I recover well within 24 to 48 hours
3
How would you rate your mental clarity and motivation on most days?
Very low — brain fog, no drive, hard to stay motivated for anything
0
Low — I get through the day but feel flat and unfocused
1
Moderate — some sharp windows but it comes and goes
2
Strong — I feel clear and motivated consistently
3
2
PHASE 02 OF 04
Reroute
Digestion, absorption & detox. Gut integrity, bowel motility, nutrient assimilation.
If the gut cannot absorb nutrients, food quality and supplements are irrelevant.
How often do you experience bloating, gas, or abdominal discomfort?
Daily — a constant issue regardless of what I eat
0
Several times per week — certain foods trigger it frequently
1
Occasionally — a few times per month, usually predictable
2
Rarely or never — my digestion is generally comfortable
3
How are your bowel movements — frequency, consistency, and ease?
OPTIMAL = 1 to 2 well-formed bowel movements daily, no straining or urgency
Constipated (3 or fewer per week), loose, or alternating — not optimal
0
Once daily but often incomplete, hard to pass, or urgency-driven
1
Once to twice daily, usually formed, with occasional irregularity
2
Once to twice daily, well-formed, easy, and consistent
3
How do you feel in the hours after eating a full meal?
Very heavy, tired, or bloated — eating often feels like a burden
0
Some heaviness or discomfort, especially with larger meals
1
Generally fine but occasionally sluggish with certain foods
2
Energized and comfortable — digestion feels smooth and efficient
3
Do you have known food sensitivities, or notice that many foods cause reactions?
Yes — I react to many foods and my safe list keeps shrinking
0
A few clear triggers with noticeable and frequent symptoms
1
Minor sensitivities — one or two foods cause mild, occasional issues
2
No known sensitivities — I tolerate a wide variety of foods well
3
Do you have signs of poor detox — hormonal acne, chemical sensitivities, strong body odor, hair thinning?
Multiple of these present regularly — my body struggles to clear things
0
A couple present — hormonal breakouts or smell sensitivity especially
1
Occasional hormonal breakouts but otherwise clear
2
None of these — detox pathways appear to be functioning well
3
3
PHASE 03 OF 04
Restore
Nervous system & hormones. HPA axis, stress adaptation, sleep architecture, cycle health.
Restoration is the active work that makes everything else respond.
How well does your body handle stress — do you recover from it quickly?
I stay in stress mode for days — I cannot come down even when things calm
0
Takes a long time — I feel it in sleep, mood, and body for days
1
I recover within a day or two — still feel it but not significantly derailing
2
I handle stress well and bounce back quickly without major fallout
3
Describe your sleep quality — falling asleep, staying asleep, waking rested?
Struggle to fall asleep, wake frequently, and never feel restored
0
Fall asleep okay but wake between 2 and 4am or feel unrefreshed despite hours
1
Mostly solid — occasional waking nights but generally okay
2
Fall asleep easily, stay asleep, wake genuinely restored
3
If you have a menstrual cycle — how regular and symptom-free is it? If you do not, skip to the next question and score yourself a 3.
Irregular, absent, or very heavy — unpredictable or missing entirely
0
Regular but with significant cramping, mood shifts, fatigue, or heavy flow
1
Mostly regular with mild, manageable symptoms
2
Regular, predictable, and largely symptom-free — or not applicable
3
How does your mood and patience hold through the day — especially mid-afternoon?
I crash hard mid-day — irritable, anxious, or emotionally flat with no clear cause
0
I notice a real shift in patience and focus after noon most days
1
Mostly stable — occasional dip but nothing that derails the day
2
Emotionally steady and resilient through most of the day
3
Do you experience significant mood, energy, or physical changes at any recurring point in your hormonal cycle?
Yes — certain weeks are significantly harder: insomnia, anxiety, depression, or irritability
0
I notice a real recurring shift — lower energy, more emotional, worse sleep
1
Minor shift — a bit more tired or off but nothing major
2
I feel consistent throughout the month — or this does not apply to me
3
4
PHASE 04 OF 04
Refine
Training, fueling & full revival. Body composition, performance, nutrition optimization.
Refine is earned — it only responds when the three phases above are supported.
How is your body responding to your current training — are you seeing consistent progress?
Not at all — working hard and getting nowhere, or moving backwards
0
Very slow — occasional small wins but progress has mostly stalled
1
Moderate — progress happens but plateaus when life gets stressful
2
Good — I respond well to training and see consistent measurable progress
3
How is your strength and muscle retention?
I lose muscle easily and feel weak or flat even with consistent training
0
I maintain with effort but building feels very difficult right now
1
I hold muscle reasonably well with some strength progression
2
I build and retain muscle well and feel strong in training consistently
3
How aligned is your nutrition to your goals — are you eating enough to support body composition change?
I restrict significantly — afraid to eat more even knowing I should
0
I try to eat well but underfuel on busy or high-stress days
1
Mostly aligned but my consistency has gaps
2
Very aligned — I eat to perform, recover, and support my goals
3
How is your body composition responding to your current efforts?
Not moving at all or moving wrong direction despite consistent effort
0
Very slow and unpredictable — results then stall or reverse
1
Gradual and consistent change when habits are fully dialed in
2
Responding well — I can predict how my body will react
3
How consistent is your performance in the gym day to day?
Very inconsistent — some days I barely get through a session
0
Inconsistent — drops significantly with stress, sleep, or hormonal shifts
1
Mostly consistent with variation around hormonal and high-stress periods
2
Consistent and progressive — I build on my numbers week to week
3
DISCLAIMER

This quiz is for educational purposes only. It is not medical advice, a clinical assessment, or a tool intended to diagnose, treat, or replace the guidance of a licensed healthcare provider. Your results reflect general patterns based on your self-reported responses. Always consult a qualified medical professional before making changes to your health, nutrition, or training protocol.

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