Anatolian Longevity & Mediterranean Archetype Test

1. How do you typically incorporate healthy fats and oils into your daily routine?

Cold-pressed Extra Virgin Olive Oil on fresh salads, vegetables, and warm dishes daily. A mix of nuts, seeds, butter, and olive oil with occasional fasting periods. Carefully measured monounsaturated fats alongside fermented whole foods. Standard cooking oils; looking to upgrade to authentic polyphenol-rich olive oil.

2. What does your physical movement pattern look like throughout a normal day?

Brisk natural walking (Zone 2) outdoors, gardening, and light daily mobility. High-intensity workouts, dynamic stamina conditioning, and functional endurance. Consistent daily steps, mindful yoga, and structured mobility sessions. Mostly sedentary desk work with sporadic evening walks or gym visits.

3. How do you approach evening wind-down and sleep timing?

Sipping warm Mountain Sage or Linden tea, low lighting, sleeping by 10:30 PM. Consistent sleep schedule, tracking resting heart rate and recovery metrics. Optimizing 90-minute sleep cycles, total darkness, and zero screens 1h before bed. Variable bedtime, frequent phone browsing in bed, waking up feeling tired.

4. How often do you consume traditional fermented foods (Kefir, Tarhana, Raw Sauerkraut)?

Daily with homemade Aegean village pickles, yogurt, and sourdough. Several times a week alongside wholesome protein and fibrous legumes. Daily targeted diversity including kimchi, kefir, and prebiotic inulin fibers. Occasionally; mostly store-bought processed condiments.

5. What is your primary choice of beverage throughout the day?

Pure spring water, fresh herbal infusions (Thyme, Sage, Chamomile), and Turkish tea. Black coffee, electrolyte mineral water, and green tea during fasting windows. Filtered water, antioxidant herbal blends, and fermented kombucha. Multiple coffees with sugar/sweeteners, soda, or low plain water intake.

6. How do you spend your meal times?

Unhurried, sitting together with loved ones, enjoying fresh seasonal dishes. Structured, hitting protein/macro targets within a dedicated eating window. Mindful mastication, checking colorful plant diversity and nutrient density. Rushed, often eating while working at a desk or watching television.