# 📋 Checkpoint: Fuel and Habits

By Better Wise



## Quiz

1. Which plate split matches the simple plate template from the nutrition lesson?
   - Half protein, a quarter vegetables, a quarter carbs
   - Half whole grains, a quarter protein, a quarter vegetables
   - Half vegetables and fruit, a quarter protein, a quarter whole grains or starchy carbs
   - Equal thirds of protein, carbs, and fat
2. Why does pairing a carbohydrate with protein or fat keep your energy steadier?
   - It slows digestion, so glucose rises and falls more gradually
   - It replaces the need to drink water during the day
   - It removes all carbohydrate from the meal
   - It makes the meal lower in water, so you absorb it faster
3. Your afternoon snack is a banana on its own. Which version is a bridging snack?
   - Banana with a spoon of peanut butter
   - A plain biscuit on the side
   - Two bananas
   - A glass of juice instead
4. Why does the hydration lesson recommend anchoring water to moments in your day instead of waiting for thirst?
   - Thirst is a lagging signal, so it shows up after fluid loss has already started
   - Thirst is a reliable early warning that you need water
   - Food does not supply any water, so drinks are the only source
   - Water only counts toward hydration if you drink it before noon
5. In the habit stacking formula, what serves as the cue?
   - A reminder notification on your phone
   - The reward you give yourself afterwards
   - A habit you already do automatically
   - The new habit you are trying to start
6. Which anchor is the strongest choice for a habit stack?
   - At 3 p.m. when I remember to
   - After I start meditating every day
   - After I finish all my emails
   - After I sit down at my desk
7. The two-minute rule says you should shrink a new habit until it takes ____ or less.
8. The recovery rule for a habit stack is: never miss ____.
9. A rough everyday hydration gauge is pale straw ____ colour.
10. Design one small habit stack that supports your focus or mood, using the formula: After [current habit], I will [tiny action]. Then describe how you will reward it and track it. Write out your sentence and a two-line plan.


---

## Contents

Part of [🌿 Sleep, Fitness and Energy: Your Physical Foundation](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation.md)

- **😴 Sleep and Energy Foundations**
  - [🌙 Sleep Pressure and Your Circadian Clock](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-pressure-and-circadian-clock.md)
  - [🛏️ Sleep Hygiene That Actually Moves the Needle](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-hygiene-that-works.md) (sign-in required)
  - [☕ Caffeine Timing and Energy Dips](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/caffeine-timing-and-energy-dips.md)
  - [✅ Checkpoint: Sleep and Energy](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-sleep-and-energy.md)
- **🏋️ Movement That Fits a Busy Day**
  - [💪 The Minimum Effective Strength Routine](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/minimum-effective-strength-routine.md) (premium content)
  - [🚶 Cardio and Movement Snacks](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cardio-and-movement-snacks.md)
  - [🎯 Checkpoint: Movement Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-movement-basics.md)
- **⚡ Fuel and Habits for Focus**
  - [🥗 Nutrition and Hydration Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/nutrition-and-hydration-basics.md)
  - [🔁 Habit Stacking for Focus and Mood](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/habit-stacking-for-focus-and-mood.md)
  - [📋 Checkpoint: Fuel and Habits](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-fuel-and-habits.md) — this lesson
- [Course cheatsheet](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cheatsheet.md) (premium content)