#115 | Your Doctor Says You Are Fine But Are You?
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Hello curious minds 🧠
I just finished reading Good Energy by Dr. Casey Means. It’s a great introduction to a topic I am just starting to learn about. Highly recommend!
Building on last week’s newsletter on the three dysfunction that disrupts our cellular energy production and health, is there a way we can detect early signs that our cells are not functioning well before they lead to bigger problems?
The answer is yes (shocker)! Through body tests and scans. But there’s a problem. We all get blood tests from time to time but how often do we really know what to test for and what those numbers mean?
Recently, I had a blood test, and my doctor told me my results were “pristine”… But when I looked at one of the numbers, ALT (which checks liver health), it was at 41 IU/L. According to the Good Energy book, the optimal level for ALT is less than 17 IU/L. So how can my results be “pristine” if I am so far from ideal?
In the book, Dr. Means talks about over 10 important markers that can help us understand our overall health. Since I am new to this, I won’t cover everything in one go, but I will share 5 key markers now and more in future newsletters.
Note that, at least in the UK, it’s common to experience push back from your doctor when you request these tests, especially if you don’t have any symptoms… I am still figuring out how to do these checkups more frequently without spending too much. Once I have a good system, I will share it with you!
But for now, let’s get into the 5 key biomarkers you can ask for without too much trouble.
🚀 If you are new here…
Hi, I’m Ryan 👋🏼 I am passionate about lifestyle gamification 🎮, which it’s just a fancy way saying I approach life like a video game, designing my character intentionally, and strive to level up every day. I am obsesssssssss with learning things that can help me live a happy and fulfilling life.Every Sunday, through The Limitless Playbook newsletter, I share 1 actionable idea from the world's top thinkers 🎯
Oh, and fun fact: I am a PhD candidate in AI 👻 I am deeply interested in how AI can help us 10x the way we live, learn, and thrive; so expect me to share some cool AI tools, insights, and research 🤖
🏥 5 Key Biomarkers and Indicators of Metabolic Health
These biomarkers and their optimal ranges were taken from the Good Energy book by Dr. Casey Means.
Again, I highly recommend reading this book if you want to learn more. Here are 5 biomarkers and 1 indicator. For each one, I will try my best to explain what it is, why it is important, and list of the normal and optimal ranges.
1. Triglycerides: Are You Overwhelming Your Cells with Energy?
What is it: Triglycerides are a type of fat that forms when excess glucose (from sugar and carbs) is converted and stored in the bloodstream. High levels indicate an overconsumption of sugar, refined carbs, or alcohol, and are linked to an increased risk of cardiovascular diseases.
Why is it important: High triglycerides contribute to insulin resistance, fat buildup in the liver, and a vicious cycle of metabolic dysfunction. Lower levels are associated with better cardiovascular and metabolic health.
Ranges:
Normal: <150 mg/dL
Optimal: <80 mg/dL
2. High-Density Lipoprotein (HDL): The "Good" Cholesterol
What is it: HDL is considered “good” because it helps remove cholesterol from the blood vessels and transport them back to the liver for elimination. Higher HDL levels reduce the risk of heart disease and stroke.
Why is it important: HDL is often used as one of the predictors of cardiovascular risk. HDL has anti-inflammatory and antioxidant properties that helps prevent plaque buildup in arteries and reduce inflammation. While higher HDL is generally better, extremely high levels may also indicate issues, so balance is key.
Ranges:
Normal: >40 mg/dL (men), >50 mg/dL (women)
Optimal: 50–90 mg/dL
3. Fasting Glucose: A Marker for Insulin Sensitivity
What is it: Fasting glucose reflects your blood sugar levels after an eight-hour fast. High fasting glucose can indicate insulin resistance, which it’s a precursor to diabetes.
Why is it important: A high fasting glucose level is a sign of insulin resistance blocking glucose from getting into our cells. However, a common way the body react to this insulin block is by producing more insulin, essentially “forcing” the cell to let glucose in. This means that your fasting glucose levels can look normal for a long time while insulin resistance is developing… which it’s why fasting insulin is another important test to do.
Ranges:
Normal: <100 mg/dL
Optimal: 70–85 mg/dL
4. Blood Pressure: The Silent Killer
What is it: Blood pressure assesses the force of blood against your artery walls. Consistently high readings strain your heart and arteries, increasing the risk of heart disease, stroke, and kidney problems.
Why is it important: High blood pressure can damage blood vessels and lead to blockages in the vascular system that can affect important blood flow. Blood pressure is connected to insulin resistance; one of the functions of insulin is to stimulate nitric oxide, which it’s the chemical that widens the vessels. With insulin resistance, this process is affected, leading to less dilated vessels.
Ranges:
Normal: <120/80 mmHg
Optimal: <120/80 mmHg
5. Waist Circumference: A Window into Visceral Fat
What is it: Waist circumference provides an estimate of fat in and around your abdominal organs. Excess fat in the waist area is a sign of excess energy deposited in a place that it’s not supposed to be.
Why is it important: Fats can be stored in the body’s in three areas and each represents a different level of risk for metabolic dysfunction. 1) Subcutaneous fat: the fat under the skin that you can pinch. This fat is not considered to be dangerous. 2) Visceral fat: the fat coating the organs in the abdomen. This fat is dangerous and it promotes chronic inflammation and increases risk of disease. 3) Ectopic fat: the fat inside the cells of various organs. This fat is extremely dangerous, blocking insulin receptor signalling.
Waist circumference is a useful proxy of the level of visceral fat. You can measure visceral fat in more precise ways, such as imaging studies, such as dual X-ray absorptiometry (DEXA) scans.
Ranges:
Normal:
Men: <40 inches (102 cm)
Women: <35 inches (88 cm)
Optimal:
Men: <37 inches (94 cm)
Women: <31.5 inches (80 cm)
6. Triglyceride-to-HDL Ratio: A Key Indicator of Insulin Sensitivity
What is it: This ratio provides a simple yet powerful insight into insulin sensitivity and cardiovascular risk. It’s calculated by dividing triglycerides by HDL.
Why is it important: The triglyceride-to-HDL ratio is the best way to check for insulin resistance other than the insulin response test.
According to a paper published in Circulation, the most powerful test to predict your risk of a heart attack is the ratio of your triglycerides to HDL. If the ratio is high, your risk for a heart attack increases sixteen-fold (1,600 percent)! This is because triglycerides go up and HDL goes down with diabesity.
Perplexingly, the triglyceride-to-HDL ratio is not a metric used in
standard clinical practice. If you remember one thing from this chapter,
remember this: you need to know your insulin sensitivity— Good Energy by Dr. Casey Means
Ranges:
Standard Criteria: Not commonly used in standard practice.
Optimal:
<1.5 is ideal.
Aim for <1 if possible.
Ratios >3 strongly suggest insulin resistance.
I am always curious about what others are passionate about and what they are currently working on. Hit reply and share what’s keeping you busy these days. I would love to learn!
With love,
Ryan O. 🎮
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