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Weekly Health Quiz: Healthier Bones with Vitamin K and What Creatine Can Do for Your Immune System

September 07, 2026
267

1 Which of these foods is a good source of vitamin K2?

Fermented foods
Fermented foods such as natto can provide vitamin K2, which helps direct calcium toward bones and teeth rather than soft tissues. Learn more.
Refined grains
Sugary cereals
Fruit juices

2 Which breathing technique may help calm the nervous system and support healthier blood pressure?

Alternate nostril breathing
Pursed-lip breathing
Box breathing
Box breathing uses a repeated four-second inhale, hold, exhale, and hold pattern that may help reduce stress signals that keep blood pressure elevated. Learn more.
Diaphragmatic breathing

3 What are dendritic cells?

Cells that store energy in muscles
Cells that carry oxygen in blood
Cells that build and repair bone
Immune cells that alert other immune defenders
Dendritic cells help the immune system recognize threats and direct other immune cells to respond to abnormal cells. Learn more.

4 Why do people often start a routine strongly and then lose consistency?

Their goals become less important
Motivation naturally fades over time
Motivation often provides an early push, but routines built only on enthusiasm may fade once everyday demands return. Learn more.
Their daily needs completely change
Their routine becomes too automatic

5 About how many daily steps were linked to the lowest risk of death?

6,000 to 7,500 steps
9,000 to 10,500 steps

Around 9,000 to 10,500 steps per day were associated with the lowest risk of death, even among people who spent long hours sitting. Learn more.
11,000 to 12,500 steps
13,000 to 14,500 steps

6 Where should you start when trying to reduce your exposure to air pollution?

At your workplace
Inside your vehicle
At outdoor parks
Inside your home
Most people spend about 90% of their time indoors, so reducing pollution inside the home can meaningfully lower daily exposure. Learn more.

7 What does the body use to help support natural GLP-1 production in the intestine?

Cholesterol
Linoleic acid
Butyrate
Butyrate is a short-chain fatty acid (SCFA) made by beneficial gut bacteria that helps support intestinal cells involved in natural glucagon-like peptide-1 (GLP-1) production. Learn more.
Glucose

Test Your Knowledge with

The Master Level Quiz

1 Which types of cheese are rich in vitamin K2?

Ricotta and cottage cheese
Feta and cream cheese
Mozzarella and mascarpone
Gouda and Brie
Gouda and Brie are among the cheeses that provide vitamin K2, along with foods such as egg yolks, liver, and natto. Learn more.

2 Which test can help detect early kidney damage?

Complete blood count (CBC)
C-reactive protein (CRP)
Estimated glomerular filtration rate (eGFR)
Estimated glomerular filtration rate (eGFR) is a blood-based measure of kidney function that can help detect declining filtration before symptoms appear. Learn more.
Hemoglobin A1C (HbA1c)

3 How many grams (g) of protein per pound of ideal body weight are recommended?

0.2 to 0.4 g
0.6 to 0.8 g
Protein makes up a large part of bone structure. The recommendation is 0.6 to 0.8 grams per pound of ideal body weight, with about one-third from collagen-rich foods. Learn more.
1.0 to 1.2 g
1.4 to 1.6 g

4 Why might reducing salt alone not be enough to improve blood pressure?

Overall diet quality also matters
Aggressive salt restriction may raise stress hormones and insulin. Focusing on whole foods while limiting ultraprocessed foods may better support blood pressure control. Learn more.
Protein intake becomes too high
Calcium levels begin to fall
Digestion naturally slows down

5 Which is a possible symptom of small intestinal bacterial overgrowth (SIBO)?

Blurred vision
Joint swelling
Frequent headaches
Food intolerance
Small intestinal bacterial overgrowth (SIBO) can cause food intolerance along with bloating, gas, constipation, or diarrhea. Learn more.

6 Which type of cancer is especially common in Western countries?

Colorectal cancer
Colorectal cancer is among the most common cancers worldwide, with about 1.2 million cases diagnosed each year. Learn more.
Pancreatic cancer
Thyroid cancer
Kidney cancer

7 How many grams (g) of creatine per day are generally sufficient for most adults?

1 to 2 g
2 to 3 g
3 to 5 g
A daily intake of 3 to 5 grams is commonly used to maintain creatine stores, while higher amounts may increase bloating or digestive discomfort. Learn more.
8 to 10 g

8 Which group showed the strongest link between high artificial sweetener intake and faster cognitive decline?

Older adults over 70
Young adults under 30
Middle-aged adults under 60
Middle-aged adults under 60 showed the strongest association, while people with diabetes also experienced greater declines in memory and overall thinking skills. Learn more.
Adults between 60 and 70

9 What is the fiber paradox?

Some types of fiber are more useful for digestion than others
Too much fiber too soon can worsen gut symptoms
Fiber feeds beneficial gut bacteria, but people with gut imbalances may need to increase their intake gradually to avoid worsening digestive symptoms. Learn more.
Fiber only supports gut bacteria when eaten with fermented foods
Higher fiber intake always improves digestion once symptoms begin

10 Why can taking a supplement with a meal help build consistency?

Meals increase the supplement dose
Eating makes motivation stronger
Food removes the need for a routine
The meal becomes a regular cue
Linking a supplement to a meal creates a dependable cue, making the behavior easier to remember and repeat. Learn more.

11 How much of daily calorie intake can linoleic acid (LA) make up for some Americans?

25%
Linoleic acid (LA) intake has risen sharply in modern diets, largely because of vegetable oils and processed foods. Learn more.
15%
10%
5%

12 Which statement about the Motum movement program is not true?

It retrains basic movements such as rolling, crawling, and squatting
It may help reduce fear of movement and improve balance
It uses personalized corrections and different movement levels
It mainly relies on rest and avoiding physical activity
Motum encourages gradual, guided movement rather than inactivity. The program helps retrain motor control, build confidence, and make everyday movements feel more manageable. Learn more.

13 How long should you walk each hour to help break up long periods of sitting?

2 minutes
5 minutes
A five-minute walk every hour may offer a practical way to reduce long stretches of sitting while supporting energy, focus, and overall health. Learn more.
10 minutes
15 minutes

14 Which form of vitamin K is found in brain tissue and linked to brain health?

Menaquinone-7 (MK-7)
Phylloquinone (K1)
Menaquinone-4 (MK-4)
Menaquinone-4 (MK-4) is the primary form of vitamin K stored in brain tissue. Researchers found that a modified vitamin K compound could cross the blood-brain barrier and convert into MK-4. Learn more.
Menadione (K3)

15 What type of processed sugar is commonly found in sodas and processed snacks?

High-fructose corn syrup (HFCS)
High-fructose corn syrup (HFCS) delivers a concentrated fructose load to the liver, where excess amounts may be converted into fat and contribute to insulin resistance. Learn more.
Brown rice syrup (BRS)
Evaporated cane juice (ECJ)
Glucose syrup (GS)

16 What can help reduce air pollution inside your home?

A ceiling fan
A humidifier
An air freshener
A HEPA air purifier
A high-efficiency particulate air (HEPA) purifier can help remove airborne particles from indoor air, especially in rooms where you spend a lot of time. Learn more.

17 What process helps make slow-fermented bread easier to digest?

Refining
Fermentation
Fermentation gives microbes time to break down gluten and fermentable sugars, which can make bread easier to digest. Learn more.
Freezing
Fortifying

18 What is a major factor that can drive fatty liver disease?

Dehydration
Low calcium intake
Obesity
Obesity is a major driver of fatty liver disease, along with Type 2 diabetes and insulin resistance. Learn more.
Seasonal allergies

19 Besides body weight, what should you track when measuring weight loss progress?

Clothing size alone
Daily steps and strength
Tracking daily steps, strength, energy, and ease of movement gives a broader picture of physical function than relying on the scale alone. Learn more.
Calorie intake only
Weekly body weight

20 Which nuclear receptor is activated by oleoylethanolamide (OEA) and reduces glucose metabolism?

PPAR-gamma
PPAR-delta
PPAR-alpha
Peroxisome proliferator-activated receptor alpha (PPAR-alpha) is activated by oleoylethanolamide (OEA), signaling the body to burn more fat while reducing glucose metabolism. Learn more.
LXR-alpha

21 Which heavy metal was found to cause biochemical changes associated with Alzheimer’s disease?

Mercury
Mercury was found to trigger several biochemical abnormalities associated with Alzheimer’s disease, including changes involving tau and beta-amyloid. Learn more.
Aluminum
Cadmium
Lead

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