IQ test - Keith A. Herman

Expert IQ Assessment

Test your knowledge of habit change and nutrition science with the Expert IQ Assessment.

1 / 13

What is the more effective goal?

Eat everything in moderation

During the next seven days consume no more than eighteen ounces of red meat

2 / 13

What is most likely to decrease your pizza cravings?

Not eating pizza for sixty days

Only eating pizza on Saturdays for sixty days

3 / 13

What is most likely to decrease your consumption of cookies?

Telling your spouse or significant other to point out every time you eat a cookie

Putting the cookies in a drawer where you won't see them by accident

Practicing your self-control for twenty-one days

4 / 13

Why is it important to immediately celebrate successes?

It is fun

It is a trick question - it isn't important

Actions that create a feeling of success or other positive emotions create a dopamine response and are more likely to be repeated

5 / 13

According to the World Cancer Research Fund, what has the strongest evidence for causing weight-gain?

Eating red meat

Eating too many carbs

Consuming sugar sweetened beverages

6 / 13

What is a good indicator a food is ultra-processed?

It has more sugar than fat

It includes seed oils

It includes ingredients you would never purchase for your own kitchen

7 / 13

What is an easy thing to check on the Nutrition Facts Label that is linked to gaining weight?

Total sugars

Total fat

Cholesterol

Added sugars

8 / 13

Why is screen time associated with weight gain?

It is a marker of sedentary behavior and low levels of physical activity

The commercials program your subconscious to want the foods being advertised

Many consume ultra-processed foods while watching a screen

All of the above

None of the above

9 / 13

Why do some people enjoy eating vegetables more than others?

Some have a genetic abnormality that makes them like healthy food

This is a trick question - no one really likes eating vegetables

The more you eat a food, the more you like it

They mix it with other foods that taste better

10 / 13

On packaged food, how are the ingredients ordered?

Alphabetical order

Descending order of how many calories are in each ingredient

By weight, with the heaviest first

The healthiest ingredients are listed first

11 / 13

Which is more likely to increase the risk of heart disease?

Too much omega 6 fat

Too much salt

Too much gluten

Too many carbs

12 / 13

Which statement is true about whole grains?

They should be avoided due to the lectins and phytates

The carbs increase the risk of type 2 diabetes

They increase the risk of cancer

They promote inflammation

They reduce the risk of heart disease, diabetes, cancer, diverticulosis, respiratory diseases, rheumatoid arthritis, gout, asthma, ulcerative colitis, Crohn's disease, and neurodegenerative diseases

The gluten increases the risk of Alzheimer's disease

13 / 13

How many cups of green leafy vegetables do you consume per week?

Less than 7

7 to 13

14 or more

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Your score is

The average score is 40%

Expert Diet Healthy Eating Score

It is great to understand the principles of habit change and healthy eating. But are you putting those principles to work?

1 / 21

How many cups of green leafy vegetables do you consume per week?

Less than 7

7 to 13

14 or more

2 / 21

How many cups of berries do you eat per week?

Less than 4

4 to 6

7 or more

3 / 21

How many cups (or pieces) of fruit, other than berries, do you eat per week?

Less than 7

7 to 13

14 or more

4 / 21

How many cups vegetables, other than leafy greens, do you eat per week?

Less than 7

7 to 13

14 or more

5 / 21

How man cups of cooked beans, peas, and lentils do you eat per week?

Less than 2.5

2.5 to 5.24

More than 5.24

6 / 21

How many cups of cooked intact whole grains (not whole grain flour) do you eat per week, such as brown rice, quinoa, buckwheat, barley, oats, spelt, millet, triticale, freekeh, Kamut, and farro?

Less than 9

9 to 18

More than 18

7 / 21

How many ounces of raw, unsalted, plain nuts and seeds do you eat per week?

Less than 3.5

3.5 to 7

More than 7

8 / 21

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

3 or less

4 to 6

9 / 21

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

Less than 4

4 to 6

7 or more

10 / 21

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

3 or less

4 to 6

11 / 21

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

Less than 4

4 to 6

7 or more

12 / 21

If you do not eat seafood, how many mg of EPA/DHA do you supplement with per day?

Less than 500

500 or more

13 / 21

Ounces per week of bacon, sausage, ham, pepperoni, bratwursts, hot dogs, bologna, pastrami, chorizo, salami, corned beef, jerky, smoked fish, cold cuts, & canned or deli meats?

1 or more

None

14 / 21

How many ounces of beef, lamb, mutton, pork, veal, venison, and goat do you eat per week?

More than 18

1 to 18

Less than 1

15 / 21

How many egg yolks do you eat per week?

More than 7

7 or less

16 / 21

Ounces per week of soda, energy and sports drinks, flavored milk, lemonade, fruit drinks, tonic, teas and coffees flavored with sugar or syrup, milkshakes, and frappés?

1 or more

4 or less

17 / 21

How many servings of food do you eat per day with added sugar?

2 or more

Less than 2

18 / 21

How many ounces of refined grains do you eat per day (any food with flour that isn’t 100% whole grain)?

More than 3.6

3.6 or less

19 / 21

How many alcohol drinks do you have per week?

7 or more

1 to 6

Less than 1

20 / 21

How many servings of ultra-processed foods do you have per week?

2 or more

1 to 2

None

Ultra-processed foods include most fast food, deep-fried foods, sweets, potato chips, corn chips, ready-to-eat packaged foods, microwave popcorn, pastries, other bakery foods, and mass-produced packaged breads, buns, bagels, pitas, tortillas, and crackers. Any food with an ingredient you would never buy for your own kitchen is ultra-processed, such as artificial colors and cellulose gum.

21 / 21

How many tablespoons of butter, coconut oil, palm oil, palm kernel oil, bacon grease, lard, ghee, or tallow do you eat per week?

7 or more

1 to 6

None

To view your Expert Diet IQ Quiz, please provide the following information.

Your score is

The average score is 41%

Heart Disease Quiz

What you don’t know may be killing you.

1 / 14

What food is most likely to increase your risk of heart disease?

Corn oil

Coconut oil

Wheat

Nightshade vegetables

Cashews

Foods high in lectins

2 / 14

What food is most likely to decrease your risk of heart disease?

Flaxseed oil

Unpasteurized whole milk

Skim milk

Lean poultry

Grass fed beef

Coconut oil

3 / 14

What is the average age a man has a heart attack?

4 / 14

How low does your LDL cholesterol need to be to halt the progression of atherosclerotic heart disease?

116

100

None of the above, LDL isn’t associated with heart disease.

5 / 14

What is the primary cause of heart disease?

High blood pressure

High LDL cholesterol

High blood sugar

Low HDL cholesterol

Consuming excess sugar

Too many carbs

Insufficient physical activity

6 / 14

What statement is most true about salt and sodium?

They are no longer considered risk factors for heart disease

Too little sodium is a common risk factor for heart disease

Too much sodium increases the risk of high blood pressure and therefore heart disease

If you are thin and active, you don’t need to worry about how much sodium you consume

7 / 14

What decreases your risk of heart disease?

Reducing your LDL cholesterol

Reducing blood pressure below 120/80

Stopping vaping and e-cigarettes

Avoiding second hand smoke

Reducing stress

All of the above

None of the above

Four of the above

8 / 14

What is more likely to increase your risk of heart disease?

Skim milk

Full fat yogurt

Skinless poultry

Pineapple

Soy products

9 / 14

What is the best metric for checking your risk of heart disease?

HDL

HDL/total cholesterol ratio

LDL

ApoB

Total cholesterol

10 / 14

What is the most accurate way to check for atherosclerotic heart disease?

Stress test

Coronary calcium score

CT angiogram

Cardiac intravascular ultrasound

11 / 14

What percentage of the world’s population dies from heart disease?

13%

23%

33%

43%

12 / 14

What is a safe and effective way to reduce your risk of heart disease?

A plant-based diet low in saturated fat, such as a Mediterranean or DASH Diet

Increasing physical activity

Sleeping at least 7 hours

Improving stress

Improving loneliness

Treating depression

All of the above

None of the above

Three of the above

13 / 14

If cholesterol is high despite a healthy lifestyle, then what is usually the best next step?

A healthy lifestyle is always enough to get your cholesterol into a healthy range

A statin drug to lower LDL

A keto diet

Blood pressure lowering medication

High intensity interval training

A sleep study

Relationship counseling

14 / 14

What is the most dangerous type of cholesterol that can’t be improved with a healthy lifestyle? Physicians rarely test for this even though it is high in 20-30% of people.

Oxidized LDL

ApoB

ApoA

Lp(a)

IDL

Chylomicrons

To view your Heart Disease Quiz results, please provide the following information.

Your score is

The average score is 35%