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ALKA

Your Culinary Medicine Coach

Know Your Body.

This personal nourishment test maps your unique biology, heritage, metabolism, and life to create a nourishment blueprint that is entirely yours. Food wisdom built around who you actually are.

Questions 50+
Time 10-12 min
Steps 8
Result Your Blueprint

ALKA is a culinary medicine education and meal planning tool. It is not medical advice, diagnosis, or treatment. Always consult your doctor about your health, especially if you have a diagnosed condition, take medication, are pregnant, or have food allergies.

Step 1 of 8

Getting to
Know You

The foundation of your blueprint begins here.

Your first name *
Your last name
Your email *
Your blueprint will be sent here.
Age
Biological sex
Relevant for hormonal context, iron needs, and metabolic recommendations.
Height & Weight
Your goal weight (optional)
The weight where you feel strongest. ALKA sets your daily protein from this, so your muscle is protected while body composition shifts.
Hours on your feet on a typical day
Outside your workouts: cooking, standing at work, walking through your day.
Workouts in a typical week
Every session counts: a class, a run, the gym, a walk you take on purpose.
Minutes in a usual workout
Calories your watch shows for one workout (optional)
From Garmin, Apple Watch, Oura or Whoop. ALKA uses it to set your calories.
Do you know your maintenance calories? (optional)
The calories a day that keep your weight the same.
Want a training-focused plan?
ALKA can build your plan around how you train, with training-day macros, recovery support, and event-aware fueling when it helps. If you'd rather keep things general, that's also great.
When do you usually train or move your body?
This lets your plan place carbohydrate and protein around your real sessions. If you do not train right now, pick the last option and ALKA will simply skip workout timing for you.
Early morning
Before or around sunrise
Midday
Late morning into early afternoon
Afternoon
Mid to late afternoon
Evening
After work, into the evening
It varies
No fixed time across the week
I do not train right now
Skip workout timing for me
Where do you live? (City, Country)
Used for seasonal eating guidance and regional food availability.
Step 1 of 8
Step 2 of 8

Your Goals

What does deep nourishment look like for you?

What are you here for? Select all that apply
If you had to pick one, what is your main goal for the next 12 weeks?
This one sets your daily calories. Everything you ticked above still shapes the plan.
What approaches have you tried before, and what happened?
Keto, vegan, macro tracking, carnivore, intuitive eating - what worked, what didn't, what felt unsustainable.
Step 2 of 8
Step 3 of 8

Food &
Medicine

Your heritage, your choices, your relationship with food.

What is your cultural or heritage background?
This helps us draw from your ancestral food wisdom and flavor vocabulary. TCK or multicultural? Describe your full story.
Which are your favorite cuisines? Select all that apply
How do you eat? Select all that apply
Any food intolerances?
Any food allergies?
Any foods you genuinely dislike or refuse to eat?
We mean it - if you hate cauliflower, tripe, or green beans, just say so. ALKA will work around it, no questions asked.
What are some of the foods you absolutely love?
Tell us the foods that make you happy: the dishes, ingredients, and flavors you reach for again and again. ALKA leans into these generously wherever they fit your plan.
Are you currently taking any medications?
Which ones? Listing them helps us flag any potential interactions with adaptogens, herbs, or specific foods we might recommend (we'll always remind you to confirm with your doctor).
Family health history Select all that apply
Patterns in close family (parents, grandparents, siblings) help us understand what your body may be more sensitive to.
Do you take any supplements or adaptogens?
Which ones and what for?
Alcohol and caffeine
How often, what forms, and how does your body respond?
Step 3 of 8
Step 4 of 8

Your Kitchen
Reality

Great nourishment lives within real life constraints.

How will you use your blueprint?
Cook it yourself in two prep sessions a week, or buy it ready-made from stores near you. We'll shape your blueprint accordingly.
When I think about meal planning, tracking, and counting calories, I feel overwhelmed.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I tend to delay cooking for myself and would rather do something else.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I feel ready and excited to meal prep for deep nourishment at home.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
How many meals do you typically eat per day?
How much time can you realistically dedicate to meal prep, twice a week?
The goal is a well-stocked kitchen - bone broth in the freezer, ferments ready, grains cooked, proteins prepped - so that any meal comes together in under 20 minutes without effort or thought.
How would you describe your cooking skill level?
Be honest - there's no wrong answer. Your blueprint adapts to meet you exactly where you are.
What do you want to get better at in the kitchen?
A skill, a cuisine, a technique, a food category. For example: cooking animal proteins so they're delicious, making salads you actually crave, adapting your grandmother's recipes, working with fermentation, cooking for one without waste.
Who are you cooking for?
When it comes to things like bone broth, fermented vegetables, and kombucha - what's your approach?
There's no right answer here. Both paths produce the same therapeutic result - we just build your plan differently depending on how you want to run your kitchen.
Weekly grocery budget (food only - not supplements)
This helps us build a realistic plan that works within your life right now.
Where do you source your food? Select all that apply
This shapes how specific we can be with seasonal and local ingredients.
What kitchen equipment do you have? Select all that apply
Step 4 of 8
Step 5 of 8

Energy &
Attention

How your body moves through time, stress, and rest.

My energy throughout the day is consistent, plentiful, and dependable.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I wake up restored, rested, and recovered.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I find it challenging to stay focused and my attention tends to jump around.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
How many hours of sleep do you typically get?
Describe your stress - how it shows up, where it comes from.
Chronic, acute, work, relational, physical - this shapes your adaptogen and nervous system protocol.
Step 5 of 8
Step 6 of 8

Weight &
Body

Understanding your metabolic type and body composition goals.

I know my caloric needs based on my activity level.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I know my metabolic type's specific nutritional needs.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
Which body type feels most like yours?
I'd like support with gaining weight in a healthy, sustainable way.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I'd like support with losing weight in a healthy, sustainable way.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I know when it's best for me to eat carbohydrates.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
Step 6 of 8
Step 7 of 8

Your Gut &
Inner World

Your body speaks. This is where we learn to listen.

My stools are inconsistent.
Regularity, consistency, and stool quality are among the most revealing markers of gut health.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
My digestion is better when I eat enough fiber.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
After you eat, what do you typically feel? Select all that apply
How does your body feel? Select everything that feels true for you
Your honest experience is the data. The more specific you are, the more precise your blueprint.
Digestion & Gut
Energy & Blood Sugar
Hormones & Stress
Inflammation & Immune
Mind & Clarity
I know what feels nourishing and regulating to my nervous system.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I nourish myself dynamically based on energy, recovery, sleep, HRV, and the seasons.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
I recognize when I'm truly hungry versus eating from habit, emotion, or stress.
Strongly
Disagree
Disagree
Neutral
Agree
Strongly
Agree
What is most important for you to experience right now?
Healing your gut? Regulating your metabolism? More energy? Describe it in detail.
Step 7 of 8
Step 8 of 8

Final
Thoughts

You're almost there. Share anything else on your mind.

Upload your labs (optional)
Blood work, hormone panel, gut test, or any functional medicine results. ALKA will read your markers and factor them directly into your blueprint.
If you have labs from the past 1 or 2 years, you can combine them into a single PDF and upload them together. ALKA reads patterns across time, so more history gives us a deeper view of how your body has evolved.
⬆
Drop your PDFs here or tap to upload
PDF only · Up to 5 files · 10MB each · Your data stays private

Your lab PDF is stored privately in an encrypted database and used only to personalize your nourishment plan. ALKA connects your lab patterns to food traditions and ingredients. It does not provide medical interpretation of your results. Never sold or shared.

Which two days work best for meal prep? Select two
ALKA builds your prep schedule around these days - Sunday and Thursday are the default, but choose what fits your life.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
How would you describe the way you eat in and around training or movement?
Pre-workout, post-workout, on rest days - what does your eating currently look like around exercise?
How do you typically eat - pace, environment, alone or with others?
Eating at a desk, rushed, slow and seated, with family - this affects digestion as much as food choices do.
Again - what would change everything for you? Anything we haven't asked?
Your honesty here helps us create the most alive and personal blueprint possible.
Step 8 of 8

Building Your Blueprint

Your responses are being woven into a nourishment system built entirely around who you are.

Reading your biology and heritage
Mapping your metabolic landscape
Crafting your 7-day meal plan
Building your food-as-medicine protocol
Finalizing your blueprint
⚠ Please keep this window openWe are building your blueprint and it will appear right here. A copy also goes to your email.
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hello@alkahealth.io @goalkahealth

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Your weekly plan

How did
this week feel?

Let us know how you're feeling and add any specific needs you have for your next meal plan. Every field is optional, share what feels right. Every Friday: you tell us how the week went, we send next week's menu.

Where you are today

However you like to measure, pounds or kilos.

Energy this week

Running low
Steady
Strong

Sleep this week

Restless
Decent
Deep

How closely did you follow your plan?

Mostly
About half
Lightly

Any cravings or specific goals or needs for next week?

A dish, a flavor, a cuisine you want to explore, or a goal for the week. Leave it to ALKA and your next plan builds itself.

What worked well this past week?

Optional, and the most useful thing you can tell us.

What would you change?

Optional. Whatever you name here gets adjusted next week.

Thank you for updating us. Your next meal plan will reflect your needs.

Quick inspiration

Something warming & hearty
Japanese-inspired
Quick assembly meals
Mediterranean
High protein week
Korean flavours
Something light & fresh
Surprise me
Saved Recipes
Your personal collection
ALKA
Your culinary medicine coach
Plate ready to check
Tap the camera to check a plate. Food guidance only, anything medical belongs with your physician.