Based on The Body User Manual by Dr. David Quartell and our companion podcast episode.
We don’t usually pause to look at our health. Not a quick glance—an honest mirror moment. That’s where this chapter begins: with a straightforward self-assessment that functions like a body report card. The goal isn’t judgment; it’s clarity about where you are today.
The mirror test: questions that matter
Use these prompts to frame your snapshot:
- How do you feel when you wake up?
- After you eat?
- After a single flight of stairs?
- How well do you sleep?
- How regular are your bowel movements?
- How often do you exercise?
- Do you notice any of the following: regular pain, stomach issues, skin problems, allergies, brain fog, sugar or carb cravings?
These everyday signals—along with weight, energy, strength, mobility, and flexibility—paint a clearer picture of your current state. That’s your “report card.”
Why change feels difficult (at first)
Change commonly feels inconvenient, uncomfortable, and unfamiliar. Think of learning to drive: scheduling lessons (inconvenient), coordinating pedals and steering (uncomfortable), and figuring out where to begin (unfamiliar). With repetition, it becomes second nature. Health change follows the same arc.
Progress over perfection
This chapter emphasizes discipline and steady progress. There’s no shortcut—only consistent steps that become routine over time. The companion workbook is designed to make things less inconvenient, less uncomfortable, and less unfamiliar by giving you structure and tools as you go.
Listen to the episode
Want to dive deeper? 🎧
If you’d like to hear more on this topic, head over to our podcast! You can find it here:
Youtube: https://youtu.be/E6DgF8lDnK4
Spotify: https://open.spotify.com/episode/5cO7V7T73tAzN9dczRXEzY?si=14f8c676df244a30
Apple podcast: https://podcasts.apple.com/us/podcast/taking-a-hard-look-at-your-health-your-bodys-report-card/id1836785050?i=1000725132937
In our podcast discussion (hosted by two presenters and based on Dr. Quartell’s work), we walk through the self-assessment prompts, explore the “driving lesson” analogy for change, and explain how a body report card helps you see patterns in sleep, digestion, energy, and more. It’s a practical starting point for understanding your current baseline—so you can track improvements over time.
Reference: The Body User Manual by Dr. David Quartell.