How is your metabolic health?

While you may already know the status of your mental health, your metabolic health is often much less obvious. Remember, they both revolve around metabolism and are highly interconnected.

Take The Mental and Metabolic Health Assessment to find out what areas of your life you can address today for long-term healing.

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This assessment is not complete and comprehensive. There are many factors that affect metabolism. I’ve included some common ones here, so these questions have a high likelihood of helping you, but by no means have I included everything. When treating serious mental disorders, it’s critically important that you work with a competent clinician. Serious mental disorders can be dangerous, and people should not expect to treat these without help. The assessment is not intended to diagnose, treat, or cure any medical condition. Please work with your mental health and/or health care provider for advice about your specific medical condition(s) and treatment(s) for such conditions.

Results and responses are NOT stored. However, we will email you a PDF copy for you to keep on record or take to your health care provider for further evaluation.

Listen to Brain Energy author Dr. Chris Palmer discuss what to expect while taking the Mental and Metabolic Health Assessment tool, and how your results can help you reclaim your mental health—and live your best life possible.

Mental and Metabolic Health Assessment

1. How often do you feel sad or depressed?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Feeling depressed and sad sometimes can be normal. However, if you notice that your feelings of sadness and depression become more frequent or overwhelming, or are occurring for no clear reason, please discuss this with your health care provider or someone you trust.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

2. How often do you feel anxious?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Feeling anxious sometimes can be normal. However, if you notice that your anxious feelings are worsening or becoming overwhelming, or are occurring for no clear reason, please discuss these symptoms with your health care or mental health provider.
REGULARLY
Feeling anxious regularly is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

3. How often do you have trouble concentrating or focusing on tasks?

NEVER
This is a good sign that your metabolic health is on the right track.
SOMETIMES
This is an area of low concern. However, if you notice that your concentration or focus is getting more problematic, consider talking with your health care provider for further evaluation.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
Having trouble concentrating and focusing almost always is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

4. How often do you have trouble remembering things you think you should be able to remember?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
This is an area of low concern. However, if you notice that your memory is getting worse, please talk with your health care provider for further evaluation.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please talk with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
Having difficulty with memory this frequently is concerning and oftentimes, there isn’t just one solution. Please talk with your health care or mental health provider so they can help you find the solution that is right for you.

5. How often do you feel burned out or unable to cope with stress?

NEVER
This is a good sign that your metabolic health is on the right track.
SOMETIMES
This is an area of low concern. However, if you notice that your level of burnout or inability to cope with stress is getting more problematic, please talk with your health care provider for further evaluation.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
Feeling burned out and unable to cope with stress this frequently is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

6. How often do you feel tired or exhausted for no reason?

NEVER
This is a good sign that your metabolic health is on the right track.
SOMETIMES
This is an area of low concern. However, if you notice that you are feeling more exhausted, please talk with your health care provider for further evaluation.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
Feeling tired or exhausted for no reason this frequently is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

7. How often do you feel bad about yourself or worthless?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Having these feelings sometimes can be normal. However, if you notice that these feelings become more frequent or overwhelming, please discuss these symptoms with your health care or mental health provider.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please talk with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is concerning and oftentimes, there isn’t just one solution. Please talk with your health care or mental health provider so they can help you find the solution that is right for you.

8. How often do you feel lonely or socially isolated?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Having these feelings sometimes can be normal during different times in our lives. However, if you notice that you are feeling more alone and isolated, please consider talking with your health care provider or someone you trust about this.
REGULARLY
This is a moderate area of concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

9. How often do you experience mood swings, such as moods that are too high, too low, or changing rapidly?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Mild fluctuations in mood can be normal. However, if you notice that your mood swings are worsening or occurring more frequently, please discuss these symptoms with your health care or mental health provider.
REGULARLY
Frequent mood swings can be concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
These symptoms are concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

10. How often do you feel your life has meaning and purpose?

NEVER
This is concerning. Feeling that your life has meaning and purpose is associated with both mental and metabolic health. Please talk with your health care or mental health provider or someone you trust about these feelings.
SOMETIMES
This is a possible area of concern. Feeling that your life has meaning and purpose is associated with both mental and metabolic health. Consider talking with your healthcare or mental health provider or someone you trust about this topic.
REGULARLY
This is wonderful! Living a life with meaning and purpose is so amazing and important for physical and mental health.
ALMOST ALWAYS
This is wonderful! Living a life with meaning and purpose is so amazing and important for physical and mental health.

11. How often do you have flashbacks of traumatic events or nightmares?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
People who have experienced trauma will usually remember these events. If these memories aren’t occurring too frequently or interfering with your ability to live your life, they may just be a normal response to trauma. However, if you notice that your flashbacks or nightmares are worsening or becoming overwhelming, please talk with your health care or mental health provider about these symptoms.
REGULARLY
Regular flashbacks and nightmares are concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
Daily flashbacks and nightmares are concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

12. How often do you lose control of eating, or “binge” eat?

NEVER
Тhis is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
This can be normal. However, if you notice that this is occurring more frequently, please talk with your health care or mental health provider.
REGULARLY
This is concerning. and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is concerning and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

13. How often do you use recreational drugs?

NEVER
Great! Keep it up.
SOMETIMES
Occasional use of recreational drugs can be concerning as some recreational drugs can be quite dangerous. If you want to optimize your mental and physical health, it would be best to avoid recreational drug use altogether.
REGULARLY
Using recreational drugs this often is concerning. If you want to optimize your mental and physical health, you will probably need to reduce or eliminate your use of recreational drugs. If you have trouble doing this on your own, please talk with your health care professional about this.
ALMOST ALWAYS
This is a serious concern. If you want to optimize your mental and physical health, you will probably need to reduce or eliminate your use of recreational drugs. If you have trouble doing this on your own, please talk with your health care professional about this.

14. How often do you have more than 2 drinks in one day?

NEVER
Great! Keep it up.
SOMETIMES
Having more than 2 drinks in one day can sometimes be concerning. Drinking excessive amounts of alcohol even occasionally can affect your mental and metabolic health.
REGULARLY
Regularly consuming more than two drinks daily is concerning. If you want to optimize your mental and physical health, you will likely need to reduce or eliminate your use of alcohol. If you have trouble doing this on your own, please talk with your health care professional about this.
ALMOST ALWAYS
This is a serious concern. If you want to optimize your mental and physical health, you will likely need to reduce or eliminate your use of alcohol. If you have trouble doing this on your own, please talk with your health care professional about this.

15. How often do you get irritable or angry?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Feeling this way sometimes can be normal. However, if you notice that this is occurring more frequently or if it feels out of control, please talk with your health care or mental health provider about these symptoms.
REGULARLY
Feeling irritable and angry often is concerning. Many times, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.
ALMOST ALWAYS
This is a serious concern and oftentimes, there isn’t just one solution. Please discuss these symptoms with your health care or mental health provider so they can help you find the solution that is right for you.

16. How often do you experience hallucinations or delusions?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Hallucinating at night while going to bed (hypnagogic hallucinations) can be normal, but other types of hallucinations and delusions can be concerning. Please talk with your health care or mental health provider about these symptoms.
REGULARLY
Hallucinating at night while going to bed (hypnagogic hallucinations) can be normal, but other types of hallucinations and delusions can be concerning. Please talk with your health care or mental health provider about these symptoms.
ALMOST ALWAYS
Hallucinating at night while going to bed (hypnagogic hallucinations) can be normal, but other types of hallucinations and delusions can be concerning. Please talk with your health care or mental health provider about these symptoms.

17. How often do you think about death or suicide, or harm yourself on purpose?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Thinking about death or suicide or harming yourself even sometimes is concerning. Please talk with your health care or mental health provider for support and evaluation or call the National Suicide & Crisis Lifeline by dialing 988 on your phone.
REGULARLY
Thinking about death or suicide or harming yourself frequently is of significant concern. Please talk with your health care or mental health provider for support and evaluation or call the National Suicide & Crisis Lifeline by dialing 988 on your phone.
ALMOST ALWAYS
This is a serious concern and requires immediate attention. Please talk to your health care or mental health provider immediately or call the National Suicide & Crisis Lifeline by dialing 988 on your phone.

18. How often do you experience obsessions or ruminations that cause you distress or take up a lot of time?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Having these experiences can sometimes be normal. However, if you notice that your obsessions or ruminations become more frequent or more overwhelming, please talk with your health care or mental health provider about these symptoms.
REGULARLY
Having regular obsessions or ruminations can be concerning. Please talk with your health care or mental health provider for further evaluation and support.
ALMOST ALWAYS
This is concerning. Please talk with your health care or mental health provider for further evaluation and support.

19. How often do you have difficulty sleeping, sleep less than 6 hours, or get more than 9 hours of sleep?

NEVER
This is a good sign that your mental and metabolic health is on the right track.
SOMETIMES
Having difficulty sleeping sometimes can be normal. However, if this begins to happen more frequently, please be aware that it can affect both your mental and metabolic health. Please consider talking to your health care provider about it.
REGULARLY
Problems with sleep can significantly affect mental and metabolic health. Please talk to your health care provider about your difficulty sleeping for further evaluation.
ALWAYS
This is a serious concern. Problems with sleep can significantly affect mental and metabolic health. Please talk to your health care provider about your difficulty sleeping for further evaluation.

20. How often do you engage in cardiovascular exercise?

NEVER
Regular cardiovascular exercise is important for physical, metabolic, and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you effectively establish a safe exercise program.
SOMETIMES
Regular cardiovascular exercise is important for physical, metabolic, and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you effectively establish a safe exercise program.
REGULARLY
That’s fantastic! Keep up your regular cardiovascular exercise! It is so important for physical, metabolic, and mental health to continue regular exercise.
ALWAYS
That’s fantastic! Keep up your regular cardiovascular exercise! It is so important for physical, metabolic, and mental health to continue regular exercise.

21. How often do you engage in strength training?

NEVER
Regular strength training and building/maintaining muscle mass are important for physical, metabolic, and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.
SOMETIMES
Regular strength training and building/maintaining muscle mass are important for physical, metabolic, and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.
REGULARLY
That’s fantastic! Keep up your regular strength training! It is so important for physical, metabolic, and mental health to continue regular exercise and strength training to build and maintain muscle mass.
ALWAYS
That’s fantastic! Keep up your regular strength training! It is so important for physical, metabolic, and mental health to continue regular exercise and strength training to build and maintain muscle mass.

22. Do you smoke cigarettes or vape?

NO
Wonderful! Keep it up!
YES
This is an area of concern. Smoking and vaping can significantly affect metabolic and mental health. If you want to optimize your health, you should abstain from smoking and vaping. If you have trouble doing this on your own, please talk with your health care professional about this.

23. Can you sit in a chair and get back up without using your hands?

NO
This is an area of concern. Having low muscle mass and poor strength can negatively impact metabolic and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.
YES
Great! If you currently have a regular exercise program, please continue as it is so important for metabolic and mental health! If you do not, please consider starting one to maintain physical strength and improve metabolic and mental health. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.

24. Push ups? 5 for women, 10 for male?

NO
This is an area of concern. Having low muscle mass and poor strength can negatively impact metabolic and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.
YES
Great! If you currently have a regular exercise program, please continue as it is so important for metabolic and mental health! If you do not, please consider starting one to maintain physical strength and improve metabolic and mental health. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.

25. Can you hang from a bar for at least 30 seconds?

NO
This is an area of concern. Having low muscle mass and poor strength can negatively impact metabolic and mental health. Consider starting a regular exercise program. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.
YES
Great! If you currently have a regular exercise program, please continue as it is so important for metabolic and mental health! If you do not, please consider starting one to maintain physical strength and improve metabolic and mental health. A health care professional, qualified functional strength & conditioning coach, or personal trainer can help you safely establish a regular exercise program.

26. Do you have high blood pressure or take medication for it?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having high blood pressure is a sign of metabolic health impairment. This might play a role in your mental health, too. Please talk with your health care provider about ways to optimize your blood pressure.

27. Do you have abnormal blood cholesterol or lipid levels or take medication for these?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having abnormal lipid levels is a sign of metabolic health impairment. This might play a role in your mental health, too. Please talk with your health care provider about ways to optimize these.

28. Do you have high blood sugars, prediabetes, diabetes, or take medication for these?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having high blood sugars, diabetes, insulin resistance, or being on medications for these conditions can have significant effects on metabolic and mental health. Please talk with your health care provider about ways to optimize these.

29. Are you underweight, overweight, or do you have obesity?

NO
Great! Maintaining an appropriate weight is important for metabolic and mental health.
YES
This is an area of concern. Being underweight, overweight or obese can have significant effects on metabolic and mental health. Please discuss this with your health care provider.

30. Measure your relaxed belly at your belly button using a tape measure. Is it more than half your height in inches?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is a possible concern. Having increased abdominal girth can indicate increased visceral/abdominal fat which can be a sign of metabolic impairment. This may affect your mental health, too. Please discuss this with your health care provider to develop a plan to address this.

31. Do you have frequent headaches or other neurological symptoms?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having neurological symptoms is associated with both metabolic and mental health. Please discuss these symptoms with your health care provider.

32. Do you have gastrointestinal problems or difficulties with certain foods?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having gastrointestinal symptoms is associated with both metabolic and mental health. Please discuss these symptoms with your health care provider.

33. Liver disease or abnormal LFTs?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having liver disease can affect both metabolic and mental health. Please talk with your health care provider about optimizing your liver health.

34. Autoimmune disease or inflammation?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Having an autoimmune disease or inflammation can significantly affect both metabolic and mental health. Please discuss this with your health care provider to optimize management of this.

35. Hormonal imbalances?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Hormonal imbalances can significantly affect both metabolic and mental health. Please discuss this with your health care provider to optimize management of any imbalances.

36. Vitamin or nutrient deficiencies?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Vitamin and nutrient deficiencies can significantly affect both metabolic and mental health. Please discuss this with your health care provider to address this issue.

37. Have you had a heart attack or stroke?

NO
This is a good sign that your metabolic health is on the right track.
YES
This is an area of concern. Heart attacks and strokes are a sign of serious metabolic disease. They can also significantly affect mental health. Please talk with your health care provider about ways to optimize your metabolic and mental health.

Please answer all questions

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Thank you for visiting BrainEnergy.com and taking this assessment.

As you reflect on all of these assessments, make a list of the things that you consider big problems that you would like to address. If you have several items, prioritize your list. This will become your incentive list. These are the reasons that you are willing to make some changes in your life, even if they are going to be difficult to make.

Please understand that everything you answered in this assessment is either the direct result of your metabolic health or it greatly affects your metabolism, so it is ALL interconnected. You likely won’t be able to treat any one thing without paying attention to the others. The good news is that as you improve your metabolic health, many of these factors will improve, even if you didn’t intend to address them.

I hope this assessment helps you optimize your health and live your best life possible.

Dr. Chris Palmer

Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More

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