The CORE Metrics That Matter
If you do not measure it, you cannot improve it.
These are the most important items that you need to be aware of for your health and longevity.
Get every one of them properly assessed, record them, and also reassess them on a constant basis.
Please reach out if you have any questions, or need assistance, with the information below.
- Obesity
- Body Composition
- Resting Heart Rate
- Blood Pressure
- Blood Glucose
- HDL/Triglyceride Ratio (Cholesterol markers)
- VO2 Max
Scroll down for the details of each.
OBESITY |
Indicator: Body weight/BMI
Ideal BMI number: 20 to 25
Needs to be assessed in context of body composition (below)
Normal can actually be “skinny fat”, not enough muscle mass.
Overweight can be “true” body builder types, does not apply to MOST people.
BODY COMPOSITION |
Indicator: Dexa or InBody Scan
Optimal body fat and lean muscle mass
Optimum Body Fat: Men: 10-14%, or less. Woman: 14 – 20% (if child bearing, a little more)
RESTING HEART RATE (RHR) |
Indicator: Take heart rate in morning, resting in bed, before rising.
Excellent cardiovascular condition: 35-50bpm
BLOOD PRESSURE |
Indicator: Blood Pressure Monitor (at-home)
Lower than 120/80 mmHg
BLOOD GLUCOSE |
Indicator: Blood Glucose meter (at-home)
Ideally morning fasted: 90 or less, but under 100, at a minimum.
HDL/Triglyceride Ratio (Cholesterol markers) |
Indicator: Blood work
Triglycerides [divided by] HDL cholesterol
Optimum Ratio is under 1.5, ideal under 2.0
Other blood markers to be aware of Lpa and ApoB.
VO2 Max |
Indicator: Needs to be lab-tested.
If you are doing sufficient cardio volume, with a proper mix of Zone 1/2 exercise, and high-intensity, this will be optimized.
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