BackPreviousNextSubmitContinueQuestion %1$s of %2$sAssessment Complete: 6 of 6 pillarsof 100Your Lifestyle Medicine ScoreYour Wellness ProfileThe BIG4 Health ConcernsSources:Your Six Pillars SummaryHere is a simple view of your Six Pillars scores.Your strongest pillarStart here this weekYour best place to startStart Here This WeekThese two areas may give you the best place to start this week.PriorityStart with %sFirst actionAI Wellness SummaryA short, supportive read of what your results really mean.Personalized Wellness SummaryWhat you are doing wellBest place to startWhy it mattersYour First 3 StepsSmall, realistic actions you can begin this week.Recommendations for Each PillarPersonalized ideas for every part of your wellness.%s Micro-HabitsSmall, specific behaviors designed to move your weakest pillars first.How Your Pillars CompareA simple view of where you are strong and where there is room to grow.Pillar BalanceYour scoreOptimal (100)Medical Disclaimer:Download My ResultsEmail My ResultsYour email addressSendSending...Preparing your PDF...Your 7-Day Wellness ChallengeOne small action each day, based on your best place to start.Start my 7-day challengeContinue my challengeDay %dMark as doneDoneUnlocks tomorrowYou completed your first wellness check-in. Day 1 of your 7-day challenge starts now.You are building momentum: %d of 7 days complete.Nice work today. Come back tomorrow for your next step.Challenge complete! You showed up for yourself all week.Your progress is saved on this device. Create a FREE account to keep it everywhere.Keep LearningBIG4 Health articles picked for your focus areas.Read articleShare Your Wellness CardShare something positive. No private answers are ever included, and sharing is always your choice.Download imageCopy linkLink copied!Send an inviteSave your results and track your progressCreate a FREE account to keep your results, see your progress over time, and continue your 7-day challenge on any device.Create my FREE accountYour results are savedView your history, progress, and wellness challenges anytime in My Wellness.Open My WellnessCome back and track your progressRetake your assessment in %d days to see how your habits are changing.Retake assessmentAdd a reminder to my calendarSave your resultsFirst nameLast name (optional)EmailPhone (optional)Password (optional)Leave blank and we will email you a link to set one.PasswordWelcome backLog in to save this result to your account.Log in and see my resultsForgot your password?Create a new account insteadSave this result to my accountYou are logged in as %s.See my resultsSomething went wrong. Please try again.We could not reach the server. Please check your connection and try again.Welcome back!You have an assessment in progress. Would you like to continue where you left off?Start overMy WellnessYour saved results, progress over time, and 7-day challenge.Your Progress Over TimeAssessment HistoryView resultsLatest ResultsYou have not saved any assessment results yet.Take the assessmentDelete my assessment dataThis permanently deletes all your saved assessment results and challenge progress. Continue?Suggested next check-in: %sIt is a great time to retake your assessment and see your progress.OverallLoading...CloseRetake my BIG4 Six Pillars AssessmentAlmost done!Already have an account? Log inLevelPlease agree so we can save your results to your account.You are in control of your data. Delete it at any time.DateWe hit a snagPlease enter a valid email address.Log inLog in insteadPlease log in to see your saved results, progress, and challenge.Welcome back, %sorUse at least 8 characters, or leave it blank.Your answers are sent to our AI without your name or contact details. Nothing is saved unless you create an account and agree.Your answers are sent to our AI without your name or contact details. Untick the box above if you do not want this result saved.This field is required.Save this result to your account to track your progress over time.Take the free assessment:ShareSince Your Last Check-inTry againProvider’s email addressProvider’s name (optional)Add a note (optional)We use this address only to send your results. It is not stored.Please confirm you agree to share your results.View more recommendationsShow fewer recommendationsThe Six Pillars of Lifestyle MedicineOptional: add to my cardMy strongest pillarMy focus area this weekYour card image was saved and the caption copied. Open Instagram and add the image to a post or story.Read aloudThis device has no %s voice for Read aloud. Microsoft Edge or Google Chrome on Android include more languages.The voice could not load right now. Please try again in a moment.Updating your resultsWriting your wellness summary in your language...Quick security checkPlease confirm you are a real person to start your assessment.Checking...The security check did not work. Please try again.The security check could not load. Please check your connection or turn off ad blockers, then reload the page.Please complete the quick security check to continue.Read this question and its answers aloudStopDiscover Your Lifestyle Medicine ScoreDiscover your Six Pillars Lifestyle Score and get personalized steps to support healthier daily habits.Answer 18 simple questions about your daily habits. See your Six Pillars scores and get AI-supported steps to support better daily habits.Takes about 3 minutesEducational only, not medical adviceNo diagnosis or treatmentYour answers are not stored unless you choose to save them.Start AssessmentChoose Your Language:Nice start!Nutrition complete. You are already building a clearer picture of your daily habits.Great momentum!Two pillars done. Every answer helps us personalize your plan.You are halfway there!Thank you for being honest. Awareness is the first step toward feeling more balanced.Keep going!Sleep pillar complete. Just two more pillars to go.You are almost done!Only 3 questions left. Your personalized wellness insights are moments away.All six pillars complete!Well done. You just took a meaningful step for your wellness.Last question! You are almost there.Analyzing Your Lifestyle...Generating your personalized wellness insightsReviewing your Six Pillars...Finding your strongest pillar...Choosing your best place to start...Personalizing your first steps...This assessment is for educational purposes only. It does not diagnose, treat, or provide medical advice. Always consult your healthcare provider for medical decisions.Hello, {first_name} — Your Lifestyle Insights Are ReadyYour Lifestyle Insights Are ReadyYour {pillar} habits may be the best place to start. Small changes could help support better daily energy, balance, and overall wellness.Diabetes$1.0T+Global diabetes-related health expenditure in 2024High Blood Pressure1.4B+Adults worldwide living with high blood pressureCancer Risk$25.2TProjected global economic cost of cancers, 2020—2050Obesity$4.3T+Projected annual global economic impact by 2035International Diabetes Federation, World Health Organization, JAMA Oncology, World Obesity Federation.Ready to turn insight into change?Get simple lifestyle resources based on your results, or request a Wellness Discovery Call to learn your next step.Explore Lifestyle ResourcesBook a Wellness Discovery CallLearn About BIG4 Health IngredientsCome back next week for a quick check-in on your focus pillar.If you would like support with substance use, you are not alone. Consider talking with your healthcare provider or contacting a local, confidential support line.I completed my Six Pillars Lifestyle Assessment with BIG4 Health.My strongest wellness pillar is: {strongest}My focus this week is: {focus}I just discovered my Six Pillars Lifestyle Score with BIG4 Health. Take the free assessment:Invite someone you care aboutInvite a friend or family member to discover their Six Pillars Lifestyle Score.I thought you might enjoy this free Six Pillars Lifestyle Assessment from BIG4 Health:Invite a friend to the challengeHealthy habits are easier together. Invite a friend to take the free assessment and start their own 7-day wellness challenge alongside you.I am starting a 7-day wellness challenge with BIG4 Health. Want to join me? Take the free Six Pillars Lifestyle Assessment to get your own challenge:A friend invited you to a 7-day wellness challenge. Take this free assessment to get a challenge matched to your own habits, then start it together.Share with my healthcare providerSend a copy of your results to your doctor, nurse, dietitian, or other provider to support your next conversation.I agree to send my assessment results and answers to the email address above.On most days, how many servings of vegetables, fruits, beans/lentils, whole grains, nuts, or seeds do you eat?0-1 serving per day2-3 servings per day4-5 servings per day6 or more servings per dayHow often do you eat highly processed foods, sugary drinks, fast food, processed meats, or packaged snacks?Several times per dayAbout once per dayA few times per weekRarely or almost neverWhat is your biggest challenge with eating healthier right now?Cost of healthy foodLack of time or meal planningCravings, stress eating, or emotional eatingFamily/cultural food habitsI am not sure what to eatI already eat well and want to improve furtherIn a normal week, how many days do you move your body for at least 30 minutes?Examples: brisk walking, dancing, biking, swimming, or active work.0 days1-2 days3-4 days5 or more daysHow often do you do strength, resistance, balance, or flexibility activities?Rarely or neverLess than once per week1 day per week2 or more days per weekWhat most often prevents you from being more physically active?Lack of timePain, injury, or physical limitationsLow energy or motivationNo safe/convenient place to exerciseI do not know what to doI am already active and want to improveDuring the past 2 weeks, how often have you felt overwhelmed, tense, anxious, irritable, or unable to relax?Nearly every dayMore than half the daysSeveral daysRarely or not at allHow often do you use a healthy way to manage stress, such as breathing, prayer, walking, journaling, music, quiet time, or counseling?1-2 times per week3-5 times per weekDaily or almost dailyWhat is the main source of stress in your life right now?Work, finances, or schoolFamily or caregiving responsibilitiesHealth concernsRelationship conflict or lonelinessGrief, trauma, or major life changeI am not sure / multiple sourcesOn most nights, how many hours of sleep do you usually get?Less than 5 hours5-6 hours7-8 hours9 or more hoursHow often do you wake up feeling rested and able to function well during the day?1-2 days per week3-5 days per weekMost daysWhat most often interferes with your sleep?Stress, worry, or racing thoughtsScreen time, late work, or irregular bedtimeCaffeine, alcohol, late meals, or nighttime snackingPain, snoring, breathing issues, or bathroom tripsShift work or caregiving responsibilitiesI usually sleep wellHow often do you feel supported by people who care about you, such as family, friends, faith/community members, coworkers, or a support group?SometimesOftenVery oftenHow often do you feel lonely, isolated, disconnected, or like you are carrying things alone?What kind of connection would help you most right now?Someone to exercise or eat healthier withEmotional support or someone to talk toA faith, cultural, or community groupA health coach, wellness guide, or support programMore family or friend connectionI feel well connected alreadyHow often are you exposed to tobacco, vaping, nicotine products, or secondhand smoke?DailySeveral times per weekOccasionallyIn the past 30 days, how often have you used alcohol, cannabis, non-prescribed medications, or other substances in a way that concerned you or someone close to you?Once or twiceNeverWhat best describes your readiness to reduce risky substance exposure or use?I am not ready right nowI am thinking about itI am ready to make a changeI am already avoiding risky substancesI need professional or community supportOptimal NutritionNutritionPhysical ActivityStress ManagementRestorative SleepSocial ConnectionRisky Substance AvoidanceCreate your FREE BIG4 Health account to save your results, track your progress, and start your 7-day challenge.I agree to let BIG4 Health securely save my answers and results to my account. I can delete them at any time.Send me occasional BIG4 Health wellness tips and updates.Create account and see my resultsSkip and see my resultsWhat should we call you? (optional)Your daily food choices are a real strength.Balanced meals, with room to add more whole foods.Small food swaps could boost your daily energy.What you eat each day can shape your energy, mood, and long-term wellness.Whole, plant-forward foods provide fiber, nutrients, and steady energy, and are linked to healthier blood sugar, blood pressure, and weight over time.Add one extra serving of vegetables or fruit to lunch each day this week.Swap one sugary drink for water or unsweetened tea each day.Prepare a simple healthy snack (fruit, nuts, or hummus) the night before.Try one new bean, lentil, or whole-grain meal this week.Focus on adding, not restricting: one more plant-based food at each meal is a simple, powerful place to begin.7-Day Plant-Based Nutrition BoostAdd one serving of vegetables to any meal today.Replace one sugary drink with water or herbal tea.Eat a piece of whole fruit as your afternoon snack.Try a bean, lentil, or chickpea dish for lunch or dinner.Choose a whole grain (oats, brown rice, whole wheat) instead of a refined one.Plan and prep tomorrow's healthy lunch tonight.Fill half your plate with vegetables at dinner and notice how you feel.Build most meals around vegetables, fruits, whole grains, beans, nuts, and seeds.Make water your main drink and keep a refillable bottle within reach.Plan a few simple meals ahead so healthy choices are easier on busy days.Consistent movement is one of your strongest habits.You move regularly. A little more consistency will go far.Gentle daily movement could make a big difference.Regular movement supports energy, mood, sleep, and healthy blood pressure.Moving your body most days supports heart health, blood sugar balance, strength, mood, and better sleep, and every minute counts.Take a 10-minute walk after one meal each day.Set a reminder to stand and stretch every hour while working.Do 5 minutes of bodyweight moves (squats, wall push-ups) twice this week.Schedule three 30-minute movement sessions in your calendar this week.Start with movement you enjoy. Even short 10-minute walks add up to real benefits over a week.7-Day Movement StarterTake a 10-minute walk at any time today.Stretch for 5 minutes after waking up.Take the stairs or park farther away whenever you can.Walk for 15 minutes, ideally outdoors.Try 5 minutes of simple strength moves (squats, wall push-ups).Dance, garden, or play actively for 20 minutes.Take a 20-minute walk and plan next week's movement days.Work toward about 150 minutes of moderate activity each week, in whatever chunks fit your day.Break up long periods of sitting by standing or moving for a few minutes every hour.Add simple strength moves, like squats or wall push-ups, two days a week.You have healthy ways to handle daily stress.You manage stress at times. More recovery moments can help.Recovery moments are missing from busy weekdays.Daily stress can make it harder to rest, sleep, and feel balanced.Ongoing stress affects sleep, blood pressure, eating habits, and mood. Short, regular calming practices help your body and mind reset.Take one 5-minute breathing break each weekday.Walk outside for 10 minutes after lunch, with your phone away.Write down three unfinished tasks at the end of each workday.Keep one evening free this week for rest or family time.Build in short recovery moments: a few slow breaths, a quiet walk, or a moment of prayer or reflection each day.7-Day Stress Calm ChallengeTake 5 slow, deep breaths three times today.Spend 10 minutes outside without your phone.Write down three things you are grateful for.Try a 5-minute guided relaxation, prayer, or quiet time.Set a clear end time for work or screens tonight.Reach out to someone you trust and share how you are doing.Choose one calming habit to keep going next week.Schedule a few minutes each day for something that helps you unwind, and protect that time.Spend time outdoors when you can; even a short break in nature can help you reset.Write down what is on your mind before bed to help quiet racing thoughts.Your sleep routine is supporting your energy well.Your sleep is okay. A steadier routine could help you feel more rested.Irregular bedtime may be shortening your rest.Irregular bedtime may affect rest, energy, and daily routine.Quality sleep helps regulate appetite, blood sugar, mood, and focus, and gives your body time to recover and renew.Set a wind-down reminder at the same time each night for the next 7 nights.Dim main lights and close screens 45 minutes before bed.Keep your bedroom cool for the next two weeks.Track your wake-up time for one week.Aim for a consistent bedtime and wake time, and give yourself a calm, screen-free wind-down before bed.7-Day Sleep ResetSet a consistent bedtime and a wind-down reminder.Turn off screens 45 minutes before bed.Avoid caffeine after 2 pm today.Keep your bedroom cool, dark, and quiet tonight.Get 10 minutes of morning daylight.Try a calming pre-bed routine: stretching, reading, or prayer.Wake up at the same time as day 1 and notice how you feel.Aim for 7 to 9 hours of sleep and keep a similar schedule on weekends.Keep your bedroom cool, dark, and quiet, and use it mainly for sleep.Limit caffeine after midday and avoid heavy meals close to bedtime.Meaningful weekly contact with people close to you.You have some support. Deepening connections could help.More connection could lift your energy and mood.Feeling supported can make healthy habits easier to start and maintain.Strong relationships are linked to better mood, lower stress, and longer, healthier lives. Connection is a health habit too.Call or message one friend or family member each day this week.Invite someone to join you for a walk or a healthy meal.Join one community, faith, or interest group activity this month.Share a screen-free meal with someone at least twice this week.Reach out to one person each day, even with a short message. Small moments of connection add up.7-Day Social Connection ChallengeSend a kind message to someone you have not talked to in a while.Have a phone or video call with a friend or family member.Invite someone for a walk or coffee this week.Share a screen-free meal with someone.Look up a local group, class, or faith community activity.Offer help or a small kindness to a neighbor or coworker.Plan one regular connection time for next week.Set a regular time with family or friends, even a short weekly call or walk.Join a group, class, or community or faith activity built around something you enjoy.Offer help or encouragement to someone else; giving support strengthens connection too.Low-risk patterns across alcohol and nicotine.Mostly low-risk, with a few areas to watch.Reducing exposure could help protect your progress.Reducing tobacco, alcohol, and other risky substances helps protect your heart, mind, and future.Avoiding tobacco, limiting alcohol, and steering clear of non-prescribed substances supports every other pillar and long-term wellness.Identify one trigger for use and plan a healthy replacement.Keep a smoke-free and vape-free home and car.Choose alcohol-free drinks at your next social event.Talk to a trusted person or professional about your goals.Notice your triggers and plan one healthy replacement. Support from others makes change easier.7-Day Risk-Free Routine BuilderNotice and write down when you feel the urge to use.Replace one usual moment of use with a short walk or a glass of water.Remove triggers (lighters, alcohol, vapes) from one space.Choose an alcohol-free and smoke-free evening.Tell someone you trust about your goal.Look up a free support resource or quitline.Celebrate your progress and set your goal for next week.Set a clear personal limit for alcohol, or choose alcohol-free days during the week.Avoid tobacco and vaping, and ask your healthcare provider about support if you want to quit.Keep fewer tempting items at home and plan what you will do instead when cravings come.Balanced BuilderYou have a strong, well-rounded foundation across the Six Pillars. Your next step is to protect your momentum and fine-tune one area at a time.all_minWellness StarterYou are at the beginning of an exciting journey. Small, steady steps in one pillar at a time will build real momentum.overall_belowSleep & Stress FocusRestoring rest and calm is your biggest opportunity right now, and better sleep and stress habits lift every other pillar.weakest_insleepstressNutrition Momentum BuilderYour food choices are your biggest opportunity. A few simple, plant-forward swaps can boost your energy and support long-term wellness.nutritionEnergy RebuilderAdding more movement to your days is your best opportunity to rebuild energy, strength, and mood.activityHabit StrengthenerYou already have solid habits in place. Strengthening one area at a time will help you feel your best.defaultGetting StartedBuilding MomentumOn the Right TrackStrong Foundationsocialsubstances
