TDG Lifestyle Audit v2 — Test, Don't Guess

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Lifestyle & Implementation Assessment

This assessment captures what you're actually DOING, what you're able to do, why you do what you do, and how that shapes your protocol. The best programme in the world fails if it doesn't fit your life.

How Scoring Works

Alignment (0–10)

Is what you're doing appropriate for your current health needs?
0–3 = Wrong approach | 4–6 = Partially right | 7–10 = Well aligned

Execution (0–10)

Of what's appropriate, how consistently are you actually doing it?
0–3 = <30% | 4–6 = 30–70% | 7–10 = >70% compliance

The gap tells the story. A client who scores Alignment 8 / Execution 2 knows what to do but isn't doing it — a behavioural or constraint issue. A client who scores Alignment 3 / Execution 8 is doing the wrong things consistently — a knowledge and approach issue. Both score the same on paper but need completely different interventions.

Client Name

Assessment Date

Assessment Type

6 lifestyle domains · Constraints mapping · Behavioural assessment

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Domain 1 — Sleep

Sleep quantity, quality, consistency, and circadian rhythm. Foundation for recovery and every other system.

Current Sleep Patterns

Typical bedtime

Typical wake time

Estimated hours actually sleeping

Time to fall asleep (mins)

Night wakings (per night)

Wake refreshed?

Current Sleep Need

7 hours 8 hours 9 hours (depleted) 10+ hours (significant depletion)

Domain 1 — Sleep Scores

Rate Your Sleep

Alignment (0–10)

Is your current sleep pattern appropriate for your needs?

Execution (0–10)

Of what you know you should do, how consistently are you doing it?

Set scores above to see gap analysis

Biggest barrier to better sleep

Sleep

0Align

0Exec

0Total /20

0% Not scored

Sleep: —

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Domain 2 — Nutrition

Food quality, meal timing, blood sugar balance, hydration, and eating behaviours.

Eating Pattern

Meals per day

Eating window

Eating speed

Food Quality Estimate % of diet (should total ~100%)

Whole, unprocessed foods (%)

Minimally processed (%)

Processed foods (%)

Ultra-processed (%)

Hydration

Water intake (litres/day)

Caffeine (drinks/day)

Alcohol (units/week)

Domain 2 — Nutrition Scores

Rate Your Nutrition

Alignment (0–10)

Is your eating pattern appropriate for your current needs?

Execution (0–10)

How consistently are you eating the way you know you should?

Set scores above to see gap analysis

Biggest barrier to better nutrition

Nutrition

0Align

0Exec

0Total /20

0% Not scored

Nutrition: —

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Domain 3 — Movement & Exercise

Activity type, intensity distribution, exercise tolerance, and recovery capacity.

Current Activity

Daily steps (estimate)

Structured sessions per week

Sedentary hours per day

Exercise Response

Appropriate Exercise Level Given Current Health State

Gentle only (walking, stretching) Low–moderate, recovery emphasis Balanced (strength + cardio + recovery) Can handle higher intensity Athletic performance

Domain 3 — Movement Scores

Rate Your Movement

Alignment (0–10)

Is your current movement pattern appropriate for your health state and needs?

Execution (0–10)

How consistently are you moving in the right way?

Set scores above to see gap analysis

Biggest barrier to appropriate movement

Movement

0Align

0Exec

0Total /20

0% Not scored

Movement: —

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Domain 4 — Stress Management

Stress load, nervous system state, recovery practices, and capacity to regulate.

Current Stress Level

1 (very low)

10 (extreme)

Nervous System State How often do you experience these?

Calm and relaxed (regularly) Anxious or on edge (frequently) Able to relax when you try Overwhelmed regularly In "fight or flight" much of the time Difficulty switching off in evenings

Domain 4 — Stress Scores

Rate Your Stress Management

Alignment (0–10)

Given your stress load, are your management practices appropriate?

Execution (0–10)

Of what you know helps, how consistently are you doing it?

Set scores above to see gap analysis

Biggest barrier to better stress management

Stress Management

0Align

0Exec

0Total /20

0% Not scored

Stress: —

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Domain 5 — Supplementation

Current supplement protocol, compliance, and quality.

Current Supplements (full list)

Supplement Quality

Professional / practitioner grade Health food store brands Supermarket / pharmacy Mixed sources

Domain 5 — Supplementation Scores

Rate Your Supplementation

Alignment (0–10)

Are your current supplements appropriate and evidence-based for your needs?

Execution (0–10)

How consistently are you taking what's recommended?

Set scores above to see gap analysis

Supplements

0Align

0Exec

0Total /20

0% Not scored

Supplements: —

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Domain 6 — Environment

Home and work environment, toxic exposures, screen use, and environmental factors supporting or hindering health.

Environmental Exposures Mark all relevant

Screen & Technology

Total screen hours daily

Screen hours in evening

Phone in bedroom?

Domain 6 — Environment Scores

Rate Your Environment

Alignment (0–10)

Is your environment supporting or hindering your health?

Execution (0–10)

Of changes within your control, how many have you made?

Set scores above to see gap analysis

Biggest environmental factor impacting health

Environment

0Align

0Exec

0Total /20

0% Not scored

Environment: —

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Section 2 — Constraints Mapping

What's actually possible for this client. Higher score = fewer constraints = more capacity to implement. Max /15.

Time Constraints

Weekly hours realistically available for health practices

0Severe — <5 hours/week

1High — 5–10 hours/week

2Moderate — 10–15 hours

3Low — 15+ hours/week

Notes on time availability

Financial Constraints

Monthly budget available for health — food quality, supplements, testing, practitioner fees

0Severe — very limited

1High — must prioritise

2Moderate — some flexibility

3Low — budget available

Monthly health budget estimate

Facilities & Resources

Kitchen, exercise access, quality food shops, cooking equipment

0Severe — very limited

1Moderate — some gaps

2Minor — mostly adequate

3None — good access

Support System

Partner, family, household, social support for health changes

0Undermining — active resistance

1Limited — neutral or absent

2Adequate — generally supportive

3Strong — active support

Physical Constraints

Pain, mobility, fatigue, disability, medication interactions

0Severe — major limitations

1Moderate limitations

2Minor limitations

3None — no limiting factors

Physical limitations detail

Constraints Total

12–15 = Minimal constraints | 9–11 = Some adjustment needed | 6–8 = Simplified protocol | 0–5 = Essentials only

0 / 15

Constraints: 0 / 15

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Section 3 — Behavioural Patterns

Understanding WHY clients do what they do. Drives protocol design, communication style, and support level needed.

Behavioural Type Select primary and secondary type

All-or-Nothing

Perfect or nothing

"If I can't do it perfectly, why bother?" — goes all-in then completely abandons.

Perfectionist

Paralysed by wanting to get it right

Researches endlessly before starting. "I need to know everything first."

Rebel

Resists being told what to do

Does the opposite of advice. Needs to feel it's their own choice.

Pleaser

Says yes, doesn't follow through

Agrees with everything in session, then doesn't implement. Avoids conflict.

Obliger

Does for others, not self

Cooks healthy for family, won't prioritise themselves. Needs external accountability.

Questioner

Needs to understand why

"Show me the evidence." Will comply when convinced — needs good explanations.

Upholder

Follows structure reliably

"Tell me exactly what to do and I'll do it." Clear protocols work brilliantly.

Avoider

Avoids until crisis

"I'll deal with it later." Needs gentle urgency and simple entry points.

Primary Type Selected

Secondary Type

Change Readiness

Pre-contemplation

"I don't really see a problem. Others are more concerned than I am."

Contemplation

"I know I should change but I'm not ready yet."

Preparation

"I'm getting ready to make changes. I'm gathering information."

Action

"I'm actively making changes now."

Maintenance

"I've made changes and I'm working to sustain them."

Core Motivations What drives this client?

Longevity — live longer Energy — have more vitality Appearance — look better Performance — function better Prevention — avoid disease Family — be there for loved ones Quality of life — enjoy more Independence — not be a burden Mental health — feel happier

Their deepest "why"

Behavioural Readiness Score

Overall Behavioural Readiness (0–10)

Rate considering: change readiness stage + self-efficacy + motivation strength + compliance history

Select a score above

Behavioural considerations for protocol design

Behavioural Readiness: 0 / 10

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Lifestyle Summary — Implementation Capacity

Complete lifestyle, constraint, and behavioural picture feeding the protocol intensity decision.

0

/ 145

Implementation Capacity

—

Complete all sections to generate your interpretation.

Protocol Intensity Guide

116–145Full protocol, ambitious timeline

87–115Standard protocol, realistic timeline

58–86Simplified, extended timeline

<58Essentials only, high support

Lifestyle Domain Summary

Domain	Alignment	Execution	Combined /20	Gap	Priority
TOTALS	0	0	0

Lifestyle Scores

Alignment Total0/ 60

Execution Total0/ 60

Combined Lifestyle0/ 120

Constraints & Behaviour

Constraints Score0/ 15

Behavioural Readiness0/ 10

Implementation Capacity0/ 145

Priority Actions

Biggest alignment gaps

—

Biggest execution gaps

—

Protocol Recommendations — Based on Implementation Capacity

Phase 1 Foundation (Weeks 1–4)

Phase 2 Targeted (Weeks 5–12)

Phase 3 Optimisation (Weeks 13+)

Behavioural approach for this client

Implementation Capacity: 0 / 145 | —

Lifestyle & Implementation Assessment

How Scoring Works

Domain 1 — Sleep

Rate Your Sleep

Domain 2 — Nutrition

Rate Your Nutrition

Domain 3 — Movement & Exercise

Rate Your Movement

Domain 4 — Stress Management

Rate Your Stress Management

Domain 5 — Supplementation

Rate Your Supplementation

Domain 6 — Environment

Rate Your Environment

Section 2 — Constraints Mapping

Time Constraints

Financial Constraints

Facilities & Resources

Support System

Physical Constraints

Section 3 — Behavioural Patterns

Perfect or nothing

Paralysed by wanting to get it right

Resists being told what to do

Says yes, doesn't follow through

Does for others, not self

Needs to understand why

Follows structure reliably

Avoids until crisis

Pre-contemplation

Contemplation

Preparation

Action

Maintenance

Lifestyle Summary — Implementation Capacity

Protocol Intensity Guide

Lifestyle Domain Summary

Lifestyle Scores

Constraints & Behaviour

Priority Actions

Protocol Recommendations — Based on Implementation Capacity

Phase 1 Foundation (Weeks 1–4)

Phase 2 Targeted (Weeks 5–12)

Phase 3 Optimisation (Weeks 13+)

Send your Lifestyle Audit to Stephen