Nutrition
What is the term for the amount of energy your body needs to maintain its current weight?
Maintenance Calories
What type of exercise improves cardiovascular endurance and heart health?
Cardio
What daily habit is crucial for regulating your circadian rhythm and improving sleep quality?
Consistent wake-up and sleep times
Which has more calories: A medium avocado or a plain bagel?
An avocado has ~200 calories, a Bagel has ~270-300 calories
What is the term for the number of calories your body burns at rest to maintain basic functions like breathing and circulation?
Basal metabolic rate
Which macronutrient helps stabilize blood sugar levels and keeps you feeling full longer?
Protein
What is the primary muscle worked when performing a Romanian Deadlift?
Glutes / Hamstrings
What is the term for intentional movement throughout the day that isn’t structured exercise but still contributes to calorie burn?
NEAT – Non-Exercise Activity Thermogenesis
Which has the highest protein content per serving: Greek yogurt, eggs, or peanut butter?
Greek Yogurt
Which type of tissue burns more calories at rest—muscle or fat?
Muscle
What is the process called when your body converts protein into glucose for energy when carb intake is low?
Gluconeogenesis
What is the term for the gradual increase of stress placed on the body during training to stimulate muscle growth?
Progressive Overload
This mineral helps regulate hydration, muscle function, and nerve signaling, and is commonly lost through sweat.
Electrolytes or specifically Sodium/Potassium/Magnesium
What macronutrient is the primary source of calories in cheese?
Fat
What is the name of the effect where eating food temporarily increases your calorie burn due to digestion?
The Thermic Effect of Food (TEF)
Which vitamin is necessary for calcium absorption and is commonly deficient in people who don’t get enough sunlight?
Vitamin D
What type of exercise prioritizes explosive power by generating maximum force in a short time, often seen in Olympic lifts?
Plyometrics
What is one of the biggest contributors to nighttime cravings and binge eating? (Hint: It’s related to your daily intake.
Undereating during the day or overly restricting food choices
If you eat 5 oz of cooked chicken breast, approximately how much protein are you consuming?
40-45g of protein
What are two natural ways to boost your metabolism?
Strength training (to build muscle) and increasing protein intake (to maximize the thermic effect of food).
What is the name of the process where your body adapts to prolonged calorie restriction by slowing metabolism and conserving energy?
Metabolic Adaptation
What is the term for the practice of deliberately managing stress and emotions to improve overall well-being and health outcomes?
Stress regulation or emotional resilience techniques like mindfulness, journaling, or deep breathing
Which of these foods is highest in protein per 100g? Tofu, quinoa, or lentils?
Lentils ~9g, tofu ~8g, quinoa ~4g—so lentils have the most.
What is the phenomenon where chronic low-calorie intake causes the body to burn fewer calories by slowing down processes like energy expenditure and hormone production?
Metabolic adaptation