1 What is the recommended approach to increasing butyrate production based on your gut health?
- Increase fiber intake immediately, regardless of gut health
- If your gut is healthy, eat fiber-rich foods; if compromised, start with whole fruits and white rice
While fiber promotes butyrate production, it is only beneficial if your gut is healthy. If your gut is compromised, start the transition to other, increasingly more complex carb sources, starting with whole fruits and white rice. Learn more.
- Avoid fiber entirely to prevent bacterial fermentation
- Consume more vegetable oils to promote beneficial gut bacteria
2 Why is it important for you to lower your dietary intake of polyunsaturated fatty acids (PUFAs)?
- PUFAs are highly reactive and can contribute to oxidative stress, but their impact on inflammation is minimal
- PUFAs are highly unstable, prone to oxidation and contribute to inflammation and metabolic dysfunction
Unlike saturated fats, PUFAs are highly unstable and prone to oxidation, leading to inflammation, metabolic issues and harmful byproducts. Lowering PUFA intake reduces oxidative stress, but stored PUFAs take time to clear due to their long half-life of approximately 680 days. Learn more.
- PUFAs provide essential fatty acids that support metabolic function, but excessive intake can lead to imbalances
- PUFAs accumulate in tissues over time, but they are efficiently broken down and do not pose long-term health risks
3 Why is glucose considered the most efficient fuel source for your cells?
- It generates more ATP per oxygen molecule compared to fats
Glucose is the most efficient fuel because it yields more ATP per oxygen molecule, making it especially valuable in low-oxygen conditions like intense exercise. Learn more.
- It produces the least amount of energy but is the fastest to metabolize
- It requires no oxygen for energy production at any time
- It is stored in unlimited amounts in the body for long-term use
4 Which of the following statements about alcohol and cancer risk is true?
- Alcohol consumption is only linked to liver cancer
- Drinking small amounts of alcohol does not affect cancer risk
- Alcohol is linked to at least seven types of cancer
Alcohol consumption has been associated with at least seven types of cancer, including breast, liver, and colorectal cancers. Even small amounts can increase the risk. Learn more.
- The body completely neutralizes the toxic effects of alcohol
5 If you want to avoid harmful therapies often prescribed for anxiety, what is a smart first step?
- Following standard medical guidelines and starting with a commonly prescribed anti-anxiety medication to manage symptoms quickly
- Waiting to see if symptoms resolve naturally before seeking treatment, as anxiety can sometimes improve on its own
- Identifying the specific type of anxiety you have and its root cause before considering treatment options
Anxiety isn’t a single condition — different types have different causes. Understanding your specific anxiety type helps you find the right treatment and avoid harmful therapies frequently prescribed by rushed physicians. Learn more.
- Seeking advice from online forums and mental health influencers to explore natural anxiety remedies before consulting a doctor
6 Why should you be cautious before considering taking Ozempic?
- It can cause gastrointestinal issues like nausea and vomiting, but these effects typically lessen over time and do not lead to severe complications
- Some users experience serious health risks, including potential effects on kidney function, digestion and metabolic health
While Ozempic is marketed for weight loss, it comes with serious risks, including nausea, vomiting, abdominal pain, pancreatitis, thyroid cancer and kidney problems, making it a dangerous trade-off. Learn more.
- While it aids in weight loss, it may lead to dependency, requiring continuous use to maintain results
- Its primary concern is weight regain after stopping, but it does not pose significant long-term health risks when taken as prescribed
7 You want to improve your overall health. What benefits do healthy butyrate levels provide?
- Support for weight management, blood sugar control and brain health
Healthy butyrate levels help regulate weight, blood sugar and brain health. They’re also linked to reduced Alzheimer’s risk and lower cancer risk. Learn more. Learn more.
- Complete immunity against all digestive disorders
- Elimination of all harmful bacteria in the gut
- Prevention of all age-related diseases
1 Which of the following habits could help protect your gut and promote butyrate production?
- Reducing chronic stress, avoiding smoking and limiting alcohol consumption
Chronic stress, smoking, excessive drinking and antibiotic overuse can reduce beneficial gut bacteria and short-chain fatty acid (SCFA) production, negatively impacting butyrate levels and overall gut health. Learn more.
- Consuming more processed foods to increase fiber intake
- Taking antibiotics regularly to eliminate harmful bacteria
- Drinking fruit juices instead of eating whole fruits for easier digestion
2 If you want to reduce your exposure to glyphosate and support reproductive health, which of the following steps would be most effective?
- Rely on conventionally grown grains and produce but wash them thoroughly
- Use glyphosate-based herbicides only in small amounts around your home
- Prioritize organic foods, filter your drinking water and avoid chemical herbicides
Glyphosate residues are common in conventionally grown foods and exposure can occur through diet and water. Choosing organic foods, filtering water and avoiding chemical herbicides can help reduce your overall exposure and minimize health risks. Learn more.
- Focus on eliminating all sources of dietary fat to reduce toxin absorption
3 How does excessive linoleic acid consumption affect butyrate production and gut health?
- It increases beneficial gut bacteria, leading to higher butyrate production
- It reduces beneficial gut bacteria, negatively impacting butyrate production and metabolic health
Excessive linoleic acid, commonly found in processed foods and vegetable oils, disrupts beneficial gut bacteria, leading to lower butyrate production and negatively affecting gut and metabolic health. Learn more.
- It has no effect on gut bacteria or butyrate levels
- It enhances butyrate production, supporting gut function
4 What dietary change can help restore metabolic health?
- Prioritizing traditional animal fats while reducing PUFA intake
Reducing PUFA intake and consuming traditional animal fats can help align the body’s fat composition with that of our ancestors, promoting better metabolic health. Learn more.
- Increasing linoleic acid consumption to improve fat balance
- Avoiding all fats to eliminate oxidative stress
- Replacing animal fats with plant-based oils for better metabolism
5 You want to lower your risk of developing a UTI naturally. Which of the following strategies is most effective?
- Drinking less water to reduce the frequency of urination
- Consuming factory-farmed chicken to build immunity
- Avoiding CAFO meat, using methylene blue, consuming cranberries and improving hygiene
UTIs are often caused by E. coli bacteria, which can come from contaminated food sources like CAFO meat. Prioritizing organic foods, using methylene blue, incorporating cranberries and practicing proper hygiene can help prevent infections naturally. Learn more.
- Taking an antibiotic regularly as a preventive measure
6 Which of the following lifestyle strategies would be most effective in reducing the intensity of pulsatile tinnitus?
- Sleeping with earplugs to block out the noise
- Increasing caffeine intake to stay more alert
- Lying on your side with your ear pressed against a pillow
- Managing stress, reducing caffeine and monitoring blood pressure
High blood pressure, caffeine and stress can worsen pulsatile tinnitus, so reducing these factors may help. Adjusting sleep position and using relaxation techniques can also provide relief. Learn more.
7 Why is fat less efficient than glucose for energy production?
- Fat molecules require more oxygen to break down and can produce more harmful reactive oxygen species (ROS)
While fats are excellent for long-term energy storage, they demand more oxygen to metabolize and can generate more ROS, potentially causing cellular stress. Learn more.
- Fat oxidation generates unlimited ATP without requiring oxygen
- Fat metabolism is faster than glucose metabolism
- Fat cannot be used as an energy source by the body
8 If you have high blood pressure, what natural strategy could help manage it?
- Taking high-dose vitamin D, especially if you have a BMI above 30
Research shows that vitamin D and calcium supplementation significantly reduce systolic and diastolic blood pressure, with high-dose vitamin D providing greater benefits for individuals with a BMI above 30. Learn more.
- Avoiding all sources of calcium and vitamin D to lower blood pressure
- Reducing vitamin D intake, as it has no impact on blood pressure
- Only relying on prescription medications without considering lifestyle changes
9 Which approach would be most effective in managing chronic back pain naturally?
- Focusing only on stretching exercises
- Combining exercise, cognitive therapy and lifestyle changes
Research indicates that a combination of exercise, cognitive therapy and lifestyle adjustments leads to the most significant improvements in chronic back pain. This approach addresses both physical and psychological aspects of pain for lasting relief. Learn more.
- Wearing a back brace all day to reduce movement
- Avoiding any physical activity to prevent worsening the pain
10 What best explains why drinking alcohol increases your cancer risk?
- Alcohol increases hydration, which stresses your body
- Alcohol turns into acetaldehyde, a toxic compound that damages your DNA
When alcohol is metabolized, it produces acetaldehyde, a toxic byproduct that damages your DNA and promotes tumor formation. This process contributes to the development of cancers such as breast, liver and colorectal cancer. Learn more.
- Alcohol changes your blood sugar levels, leading to cancerous cell growth
- Alcohol interferes with digestion, causing nutrient deficiencies
11 You regularly consume foods high in vegetable oils like canola, corn and soybean. What impact could this have on your gut health?
- It can create an omega-6 to omega-3 imbalance, promoting harmful gut bacteria growth and sustained inflammation
The modern Western diet’s overreliance on vegetable oils creates an omega-6 to omega-3 imbalance, leading to harmful gut bacteria growth and chronic inflammation. Learn more.
- It helps balance gut bacteria and reduces inflammation
- It strengthens the gut lining, preventing inflammation-related diseases
- It has no effect on gut health as long as you eat enough fiber
12 If you are experiencing mental fatigue and need to support brain function, what strategy could help?
- Reducing protein intake, as it interferes with brain energy levels
- Taking creatine to help regenerate ATP and improve cognitive resilience
Creatine acts as a fast-acting energy buffer in the brain, helping neurons regenerate ATP quickly during mentally strenuous tasks, improving memory recall and reducing fatigue. Learn more.
- Avoiding creatine, since it only benefits physical performance
- Relying solely on caffeine to stay mentally sharp
13 Your doctor prescribes benzodiazepines for your anxiety. What should you consider before taking them?
- They are the safest long-term solution for anxiety
- They have no side effects and can be stopped at any time
- They can have severe side effects, including addiction, making them difficult to stop
Benzodiazepines are highly addictive and often worsen anxiety over time. Safer treatments should be considered first. Learn more.
- They help everyone, regardless of the type of anxiety they have
14 You want to improve your overall brain function and stability. What is the best strategy to achieve this?
- Taking brain supplements daily
- Only focusing on strength training
- Increasing your cardiovascular exercise without balance training
- Practicing balance exercises for 12 weeks
Practicing balance exercises for just 12 weeks leads to measurable improvements in both physical stability and brain function. These benefits appear across all age groups. Learn more.
15 You’re concerned about nitrate contamination in your drinking water. Which of the following is the most effective step you can take to reduce your exposure?
- Boil your water before drinking it
- Install a reverse osmosis filter
Reverse osmosis filtration is the most effective way to remove nitrates from drinking water. Boiling won’t eliminate nitrates, making filtration the best option. Learn more.
- Store water in glass bottles
- Add chlorine tablets to your water
16 How does the popularity of Ozempic contribute to a profitable cycle for pharmaceutical and food companies?
- It encourages long-term health and reduces dependence on medications
- It promotes real food choices and reduces the need for processed foods
- It fuels demand for both weight loss drugs and ultraprocessed foods, benefiting corporations
The widespread use of Ozempic and similar drugs supports a cycle where ultraprocessed food consumption contributes to obesity, increasing reliance on weight loss medications. This dynamic allows pharmaceutical companies and food manufacturers to profit at the expense of public health. Learn more.
- It eliminates the need for pharmaceutical companies to develop new drugs
17 You want to optimize your detoxification process without overexerting yourself. What is the best way to do this?
- Limit high-intensity training to 75 minutes per week and sauna sessions to 20 to 30 minutes
For optimal detoxification benefits without risking overexertion or diminishing health returns, high-intensity exercise should be limited to 75 minutes per week and sauna sessions should last 20 to 30 minutes to prevent overheating and dehydration. Learn more.
- Engage in as much high-intensity exercise as possible to maximize sweating
- Use only passive sweating methods like saunas for detoxification
- Increase high-intensity training while avoiding heat exposure
18 What is the best dairy choice for maximizing health benefits while reducing colorectal cancer risk?
- Raw, grass fed dairy, which retains more beneficial fats, enzymes and nutrients
Raw, grass fed dairy preserves beneficial fats, nutrients and enzymes, including conjugated linoleic acid and butyric acid, which have shown anti-cancer properties in animal studies. Learn more.
- Conventional pasteurized milk, as it is the most widely available option
- Skim milk, because removing fat enhances its protective properties
- Processed dairy products like flavored yogurt for added nutrient
19 You’ve been experiencing digestive discomfort and frequent inflammation. How could low butyrate levels be contributing to this?
- Insufficient butyrate weakens the gut barrier, allowing undigested food, bacteria and toxins to enter your bloodstream
Without enough butyrate, the gut barrier becomes weak, which can lead to systemic inflammation and other health problems. Learn more.
- Low butyrate stops your body from absorbing any nutrients
- Butyrate deficiency causes your body to stop producing digestive enzymes
- A lack of butyrate means fiber is no longer needed in your diet
20 After following a low-carb, high-fat diet for some time, you notice symptoms of low energy and suspect your metabolism may be affected. What is a simple way to assess whether your body is producing enough energy?
- Measure your blood pressure before and after meals to check for metabolic changes
- Track your oxygen levels throughout the day to ensure proper mitochondrial function
- Monitor your ketone levels to confirm your body is efficiently using fat for energy
- Take your body temperature 30 to 40 minutes after breakfast and midday to see if it increases
A rise in body temperature after eating indicates healthy energy production. If it doesn’t increase, your metabolism may be impaired. Learn more.
21 Why has chronic disease become more prevalent in the modern food system?
- The rise of home cooking reduced the need for whole, unprocessed foods
- Tobacco companies applied addictive strategies to processed foods, increasing consumption of unhealthy ingredients
Tobacco companies applied addiction tactics to processed foods, making them more palatable and harder to resist, which contributed to rising chronic disease rates. Learn more.
- Government regulations strictly limited the use of artificial additives and preservatives
- The shift toward pharmaceutical-based medicine eliminated the need for dietary interventions
