Nutrition
What eating pattern does the ACLM recommend as the foundation of lifestyle medicine?
What is plant predominant
How many minutes per week of moderate aerobic activity does ACLM recommend?
What is 150 minutes?
How many hours of sleep does an average adult need each night?
What is 7–9 hours?
What hormone increases during chronic stress and leads to elevated glucose and BP?
What is cortisol?
What is the first step in the “5-Minute Lifestyle Prescription” model?
What is “Ask”?
Which macronutrient increases satiety and helps regulate blood sugar through slower digestion?
What is Dietary Fiber?
How many days per week should adults engage in resistance training?
What is at least 2 days per week?
Sleep deprivation alters hunger hormones by increasing ghrelin and decreasing what?
What is leptin?
Name one evidence-based stress-reduction strategy.
What is mindfulness, deep breathing, prayer, journaling, yoga, or tai chi?
Which counseling style encourages patients to identify their own reasons for change?
What is motivational interviewing?
Replacing sugary beverages with water or tea helps reduce intake of what substance linked to obesity and insulin resistance?
What is added sugar?
Physical activity reduces the risk of type 2 diabetes by what percentage (higher than metformin)?
What is 58%?
What screening tool is commonly used to assess risk for obstructive sleep apnea?
What is the STOP-BANG questionnaire?
Which validated tool screens for depression in primary care?
What is the PHQ-2 or PHQ-9?
Name one member of the healthcare team who can support lifestyle change beyond the physician.
What is: dietitian, health coach, LCSW, exercise physiologist, pharmacist, or nurse.
Plant-predominant diets lower inflammation largely due to increased intake of what nutrient class?
What is phytonutrients and antioxidants.
What type of daily movement contributes to metabolic health by increasing non-exercise activity thermogenesis (NEAT)?
What is incidental movement (e.g., walking, taking stairs)?
Within how many nights of insufficient sleep can insulin resistance begin to develop?
What is 1 night?
Which stress-management practice has been shown to activate the parasympathetic nervous system in as little as 2 minutes?
What is diaphragmatic/slow breathing?
What does the acronym SMART stand for when setting behavior goals?
What is Specific, Measurable, Achievable, Relevant, Time-bound?
Studies show plant-predominant diets can reduce all-cause mortality by what approximate percentage range?
19-25%
Which physiological structure improves with regular exercise and is responsible for cellular energy production?
What are mitochondria?
Name two key components of proper sleep hygiene.
What are (any two):
– limiting screens 1 hour before bed
– consistent sleep/wake times
– cool, dark room
– avoiding caffeine after 2 PM
– wind-down routine
Name one physiologic effect of chronic stress on the cardiovascular system.
What is increased blood pressure, increased heart rate, endothelial dysfunction, or visceral fat accumulation?
Which validated assessment is used to detect risky alcohol usage in clinical practice?
What is the AUDIT-C?