Good Energy Self-Checklist This document contains the extracted checklist from the "Good Energy" book by Casey Means. Name First Last Phone numberEmail Metrics: Are You in the 6.8 Percent?Note: These numbers should all be available for free at your annual physical.Metrics Checklist Fasting glucose is less than 100 mg/dL Triglycerides are less than 150 mg/dL HDL is above 40 mg/dL (men) or 50 mg/dL (women) Waist circumference is less than or equal to 102 cm (40 inches) for men and less than or equal to 88 cm (35 inches) for women Blood pressure is less than 120/80 mmHg Your Score: 0 / 5If you do not score 100 percent on this section, you are part of the 93.2 percent of Americans who have work to do to optimize energy production in the cells.The Good Energy Baseline Quiz: FoodFood Checklist I currently use a food journal or food tracker consistently to monitor what foods and beverages I'm consuming. If given a list of foods, I can accurately identify the difference between an unprocessed/minimally processed food and an ultra-processed food. I read the food label very carefully on every packaged product I purchase. I am confident that I eat fewer than 10 grams of added refined sugar per day. (This does not include fruit sugars or other naturally occurring sugars in their whole food unprocessed form.) I am certain that I have consumed no high-fructose corn syrup in the last month. I eat at restaurants, eat fast food, or get takeout for fewer than three meals per week. I am certain that I eat at least 30 grams of fiber per day. I am certain that I eat at least thirty different plant foods per week (between fruits, vegetables, spices, herbs, nuts, seeds, and legumes). I prepare the majority of my meals at home. I eat at least one unsweetened probiotic food every day (such as unsweetened yogurt, kimchi, sauerkraut, natto, tempeh, or miso). I eat at least one serving of cruciferous vegetables every day (such as broccoli, brussels sprouts, cauliflower, bok choy, kale, arugula, cabbage, radishes, rutabaga, or kohlrabi). I eat at least 3 cups of dark leafy greens every day (like spinach, mixed greens, or kale). If I eat outside of the house, I ask about what oils are used and avoid foods with refined seed oils. I do not eat foods made with white flour (like flour tortillas, white bread, hamburger or hot dog buns, pastries, doughnuts, cookies, and most crackers). I do not drink sodas of any kind (sweetened or diet). I do not have a big "sweet tooth" and don't tend to crave sugar excessively. When they're offered to me, it is easy for me to say no to foods with ultra-processed grains like bread, crackers, cookies, cakes, pastries, and doughnuts. I do not crave these foods. When offered to me, it is easy for me to decline eating desserts with added sugars, like cakes, cookies, and ice cream. It is easy for me to avoid and decline refined liquid sugars like soda, sweet tea, lemonade, fruit juices, Frappuccinos, sweetened coffee beverages, slushies, and chocolate milk. I rarely, if ever, drink these. I drink coffee or tea without any natural or artificial sweeteners. I do not eat artificial sweeteners like aspartame, Equal, or sucralose. I can go more than four hours without eating during the day and feel fine, without excess hunger or cravings. I avoid conventional/nonorganic foods and buy mostly organic food or food directly from farmers' markets. Your Score: 0 / 23For Omnivores (additional items) I avoid farm-raised fish and eat mostly wild-caught fish. I avoid conventional meats and mostly eat organic pasture-raised grass-fed meats. I avoid conventional eggs and mostly eat organic pasture-raised eggs. I buy organic milk and cheese originating from pasture-raised grass-fed cows. Your Score: 0 / 4Your Combined Food Score (including Omnivore items): 0 / 27If you scored less than 18/23 (or 21/27 for omnivores), you still have significant room for improvement in your diet to enable Good Energy. This is an area you should focus on as you choose which areas to prioritize.Circadian Rhythm: SleepSleep Checklist I consistently use a sleep-tracking device. I sleep between seven and eight hours every night. I have a consistent bedtime and usually am asleep within a one-hour window every night. I have a consistent wake time and wake within a one-hour window every morning. I can fall asleep easily nearly every night. I can stay asleep throughout the night and fall back to sleep easily. I do not have insomnia. I feel rested and energetic during the day and rarely feel sluggish or like I need a nap midday. I do not snore. I have not been diagnosed with sleep apnea. I have not taken any prescription sleep medication in the last year. I have not taken antihistamine-based sleep medication in the last year (e.g., Unisom, Excedrin PM, Tylenol PM, Benadryl). My phone and other devices never interrupt my sleep with sounds, lights, or vibration. Your Score: 0 / 13If you scored less than 10/13, you still have significant room for improvement in your sleep behaviors to enable Good Energy. This is an area you should focus on as you choose which areas to prioritize.Circadian Rhythm: Meal Timing and HabitsMeal Timing and Habits Checklist I can fast for fourteen hours without difficulty. I eat at consistent meal times each day (e.g., having dinner between 5:00 and 7:00 p.m. most days). I am intentional about when I eat and do not tend to mindlessly snack and graze throughout the day. I pause before eating to be mindful of my food. I express gratitude for my food before I eat. I eat slowly and methodically, trying to chew every bite fully before swallowing. I make a point to sit down while I'm eating. I do not use my phone while eating. I do not watch TV or use my computer while eating. I eat most of my meals with other people, like friends, family, or colleagues. I am cognizant of not eating just before bedtime, and I try to stop eating three hours before I go to sleep. Your Score: 0 / 11If you scored less than 8/11, you may still have significant room for improvement in your meal-timing behaviors to enable Good Energy.Circadian Rhythm: LightLight Checklist I spend at least fifteen minutes outside within one hour of waking every day. I go outside during daylight hours at least three times for more than five minutes each. I watch the sunset outdoors at least three days per week. I spend at least three cumulative hours outside per day (add up walks, gardening, eating outdoors, playing outdoors with children, etc.). I consistently use red lights in my home at night or blue-light-blocking glasses after the sun goes down. I consistently use dimmers on my lights at home and turn them down in the evening. I do not view any screens in the evening without using blue-light-blocking glasses. My phone, tablet, and computer turn to "night mode" or "dark mode" after dark. My bedroom is completely dark, and I use blackout shades. My bedroom is absent of TVs, computers, LED clocks, or other lit screens. Your Score: 0 / 10If you scored less than 8/10, it means that you still have significant room for improvement in your light-related behaviors to enable Good Energy.Stressing the Body: MovementMovement Checklist I use a wearable step tracker every day. I am certain I get at least 7,000 steps each day based on wearable data. I consistently use a wearable tracker to track my resting heart rate. Based on my wearable data, I know that my resting heart rate has been less than 60 bpm on average over the last month. I know that I get 150 minutes of moderate aerobic activity per week (the equivalent of brisk or more strenuous walking). I lift weights at least twice per week for at least thirty minutes. I do not sit for more than one hour at a time without standing up and intentionally moving my body for at least two minutes. I find ways to play sports or physical games at least once per week (e.g., pickleball, table tennis, volleyball, soccer, Spikeball, basketball, Frisbee, or dodgeball). Your Score: 0 / 8If you scored less than 6/8, it means that you still have significant room for improvement in your movement-related behaviors to enable Good Energy.Stressing the Body: TemperatureTemperature Checklist I expose myself to hot temperatures intentionally at least once per week (e.g., sauna or hot yoga). I expose myself to cold temperatures intentionally at least three times per week for more than one minute (e.g., cold plunge, cryotherapy, or cold shower). I seek out ways to get very cold or very hot for its health benefits. Your Score: 0 / 3If you scored less than 2/3, it means that there is still room for improvement in your temperature-related behaviors to enable Good Energy.Mind-Body: Stress, Relationships, and Emotional HealthStress, Relationships, and Emotional Health Checklist I use a wearable tracker that indicates my heart rate variability. Based on my wearable data, I know some of the factors that negatively impact my HRV, like alcohol or work stress. I practice mindfulness habits, like intentional deep breathing, journaling, meditation, or prayer, every day. I have worked with a practitioner (like a therapist or coach) or program to address suboptimal behavioral and thought patterns and have successfully improved these. I have worked with a practitioner (like a therapist or coach) or program to address past traumas in my life from childhood and adulthood that may be overtly or subtly impacting my life and have significantly improved my relationship to these experiences. I feel confident in my ability to use my body to calm my mind (e.g., walking, breathwork, or tapping, a method of stimulating acupressure points with the fingertips to manage emotions). I feel confident in my ability to use my mind to calm my body (e.g., mantras, body scans, or visualizations). I have at least one trusted person in my life with whom I can talk openly and honestly about most topics. I am comfortable honestly and openly expressing my feelings to the important people in my life. I have a set of clear strategies I can use when I get stressed or activated to calm myself down. I have a sense of purpose bigger than myself. I "ground" regularly by sitting or standing barefoot directly on the ground. I consistently feel awe for my life and the world around me. I am aware of my self-talk and intentionally communicate lovingly to myself and catch myself when I am not. I intentionally focus on gratitude each day. I feel hopeful and excited about the future. I feel that I am authentically expressing myself most of the time and do not need to suppress my personality or true self. I have outlets that let me bring my creative visions to life (e.g., art, music, writing, crafts, cooking, decorating, or planning activities or trips) and engage with them regularly. I feel that anything is possible and believe that I can cultivate the life that I want. I feel limitless. I feel a sense of connection to everything in the universe. Your Score: 0 / 21If you scored less than 16/21, it means that you still have room for improvement in your movement related to stress, relationships, and emotional health to enable Good Energy.Toxins: Ingested ToxinsIngested Toxins Checklist I filter my tap water with a reverse osmosis filter or a high-efficacy charcoal filter (e.g., Berkey) and rarely ever drink unfiltered water. I have checked my water quality against the Environmental Working Group (EWG) database and understand whether specific contaminants are above recommended levels. I drink at least half an ounce of water per pound of body weight per day. When I leave the house, I bring filtered water in a non-plastic (e.g., glass or metal) bottle. I avoid drinking water out of single-use plastic bottles. I avoid foods that have natural flavors or artificial flavors. I do not eat foods with any artificial dyes in them. I rarely store my food in plastic containers or buy food in plastic containers, and instead opt for metal or glass storage. I do not drink more than one alcoholic beverage per day. (Note: A standard serving of alcohol in the United States is defined as 14 grams of alcohol, which is less than you might think. This is 5 ounces of wine, 12 ounces of beer, or a single 1.5-ounce shot of distilled spirits.) I do not drink more than seven alcoholic beverages per week. I do not smoke cigarettes or other tobacco products. I do not use chewing tobacco or similar forms of chewable nicotine. I do not smoke cigars. I do not vape. I avoid over-the-counter medications, like acetaminophen, ibuprofen, diphenhydramine, and/or acid-suppressing medications; I take them cumulatively fewer than five times per year. I have not taken oral antibiotics in the past two years. I do not take oral hormonal contraceptives. I do not eat high-mercury fish (tuna, lobster, bass, swordfish, halibut, or marlin) more than once per week. Your Score: 0 / 18If you scored less than 14/18, you still have significant room for improvement related to limiting toxin exposure to enable Good Energy.Toxins: Environmental ToxinsEnvironmental Toxins Checklist I filter my shower water with a whole-house water filter or attached shower head filter. I filter the air in my house with a HEPA filter. I do not use scented candles in my home. I do not use air fresheners, scent diffusers, plug-in scents, or scented room sprays in my car, bathrooms, or other parts of my home. I read the labels of any home care or personal care products I buy to ensure clean, nontoxic, non-artificially scented ingredients. My shampoo and conditioner are unscented (i.e., do not include ingredients "parfum," "natural fragrance," or "fragrance") or only scented with essential oils. My laundry detergent is unscented and has no colorings or dyes. My dish soap is unscented and has no colorings. I do not use scented laundry sheets or fabric softener. My cleaning supplies (like all-purpose cleaner sprays or concentrates) are unscented and have no colorings or dyes. I do not use perfume or cologne. My deodorant is unscented (or only scented with essential oils). My deodorant is aluminum-free. My lotion is unscented (or only scented with essential oils) and has no colorings or dyes. My soap or body wash is unscented (or only scented with essential oils). My toothpaste is fluoride-free and has no colorings or dyes. I check the toxicity ratings of my home care and personal care products on websites like the EWG. The majority of my clothing, underwear, sheets, and other linens are made from natural, organic materials like cotton or bamboo rather than polyester or fabrics treated with synthetic dyes and chemicals. Your Score: 0 / 18If you scored less than 15/18, you still have room for improvement related to reducing environmental toxin exposure to enable Good Energy. Δ
