Metabolic health markers encompass various indicators that reflect the body’s ability to efficiently process and utilize nutrients. The optimal ranges for these markers can vary based on individual factors, including age, gender, and overall health.

Metabolic syndrome is an accumulation of several disorders, which together raise the risk of an individual developing atherosclerotic cardiovascular disease, insulin resistance, and diabetes mellitus, and vascular and neurological complications such as a cerebrovascular accident. Metabolic disarrangement becomes a syndrome if the patient has any three of the following:

• Waist circumference more than 40 inches in men and 35 inches in women
• Elevated triglycerides 150 milligrams per deciliter of blood (mg/dL) or greater
• Reduced high-density lipoprotein cholesterol (HDL) less than 40 mg/dL in men or less than 50 mg/dL in women
• Elevated fasting glucose of l00 mg/dL or greater
• Blood pressure values of systolic 130 mmHg or higher and/or diastolic 85 mmHg or higher

Metabolic syndrome has serious implications on an individual’s health and healthcare costs. It is necessary to recognize the rising prevalence of metabolic syndrome in America as through intervention the progression of the syndrome can be halted and potentially reversed.[1][2][3]

https://www.ncbi.nlm.nih.gov/books/NBK459248/

Here are some key metabolic health markers and general optimal ranges:

1. Blood Glucose Levels:
   • Optimal Range: Fasting blood glucose levels are typically considered normal if they fall between 70 and 100 mg/dL.
   • Note: Elevated blood glucose levels can indicate insulin resistance and increase the risk of diabetes.
2. Insulin Sensitivity:
   • Optimal Range: HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) values below 1.0 are generally considered normal.
   • Note: Lower insulin sensitivity is associated with insulin resistance, a precursor to type 2 diabetes.
3. HbA1c (Glycated Hemoglobin):
   • Optimal Range: HbA1c levels below 5.7% are considered normal.
   • Levels between 5.7% and 6.4% may indicate prediabetes, and 6.5% or higher may indicate diabetes.
   • Note: HbA1c reflects average blood glucose levels over the past two to three months.
4. Cholesterol Levels:
   • Optimal Range:
     • Total Cholesterol: Below 200 mg/dL
     • LDL Cholesterol (Low-Density Lipoprotein): Below 100 mg/dL
     • HDL Cholesterol (High-Density Lipoprotein): Above 40 mg/dL for men and above 50 mg/dL for women
     • Triglycerides: Below 150 mg/dL
   • Note: Maintaining a balance between LDL and HDL cholesterol is important for cardiovascular health.
5. Blood Pressure:
   • Optimal Range: Blood pressure below 120/80 mmHg is considered normal.
   • Note: Elevated blood pressure increases the risk of cardiovascular diseases.
6. Body Mass Index (BMI):
   • Optimal Range: BMI between 18.5 and 24.9 is considered normal weight.
   • Note: BMI is a rough indicator of body fat and can be influenced by factors such as muscle mass.
7. Waist Circumference:
   • Optimal Range: Waist circumference is used as an indicator of abdominal fat.
   • For men, a waist circumference below 40 inches, and for women, below 35 inches, is generally considered healthy.
   • Note: Excess abdominal fat is associated with increased metabolic risk.
8. Liver Function Tests:
   • Optimal Range: Normal values for liver enzymes, such as ALT (Alanine Aminotransferase) and AST (Aspartate Aminotransferase), vary but are typically below certain threshold levels.
   • Note: Elevated liver enzymes may indicate liver dysfunction.

• HIGH ALT can be clues of …
  • Dysfunction located in the liver
  • Fatty liver
  • Liver cell damage
  • Cirrhosis of the liver
  • Alcoholism
  • Biliary tract obstruction
  • Excessive muscle breakdown or turnover
  • Viral infections (EBV, CMV, Hepatitis)
  • Celiac Disease / Crohn’s / Ulcerative Colitis
  • Certain medications (pain, antibiotics, statins, etc)
• LOW ALT can be clues to…
• • • Vitamin B6 deficiency
    • Fatty liver (early development)
    • Liver congestion
    • Urinary tract infection
• HIGH AST can be clues of…
  • Dysfunction located outside of the liver and biliary tree
  • Developing congestive heart failure
  • Cardiovascular dysfunction
  • Liver cell damage / Liver dysfunction
  • Excess muscle breakdown or turnover
  • Viral infections (EBV, CMV, Hepatitis)
  • Vitamin E deficiency
  • Alcoholism
  • Celiac Disease / Crohn’s / Ulcerative Colitis
  • Certain medications (pain, antibiotics, statins, etc)
• LOW AST can be a sign of Vitamin B6 deficiency

It’s important to note that individual health conditions and risk factors may influence target ranges, and optimal values can vary based on specific health goals and circumstances.

Regular monitoring of these metabolic health markers, along with lifestyle modifications such as a balanced diet and regular physical activity, can contribute to maintaining metabolic health as we age.

Improving longevity markers, metabolic health, and muscle health involves a holistic approach that combines lifestyle, exercise, and nutrition habits.

The WHOLESTIC Method Approach to improving the aging process…

To Live a LONGER BETTER QUALITY LIFE!

Lifestyle Habits:

1. Adequate Sleep:
   • Aim for 7-9 hours of quality sleep per night.
   • Lack of sleep can negatively impact metabolic health and muscle recovery.
2. Stress Management:
   • Practice stress-reducing techniques such as meditation, mindfulness, or yoga.
   • Chronic stress can contribute to metabolic imbalances and muscle tension.
3. Avoiding Smoking and Excessive Alcohol Consumption:
   • Smoking and excessive alcohol intake can negatively impact metabolic and cardiovascular health.
   • Quit smoking and limit alcohol consumption to moderate levels.

Exercise Habits:

1. Aerobic Exercise for Cardiovascular Health:
   • Engage in regular aerobic exercises (e.g., walking, jogging, swimming) to improve cardiovascular health and VO2 max.
   • Zone two and Interval Training 
   • Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
2. Strength Training for Muscle Health:
   • Include resistance training exercises to maintain and build muscle mass.
   • Focus on compound exercises that work multiple muscle groups.
3. Flexibility and Balance Training:
   • Incorporate activities like yoga or tai chi to improve flexibility and balance.
   • Enhancing mobility and balance can reduce the risk of falls and injuries.

Nutrition Habits:

1. Balanced Diet:
   • Consume a well-balanced diet rich in NUTRIENT DENSE proteins, healthy fats and nature’s carbohydrates.
   • Limit processed foods, added sugars, and excessive inflammatory vegetable oil fats.
2. Hydration:
   • Stay adequately hydrated by drinking water throughout the day.
   • Proper hydration is essential for metabolic processes and overall health.
   • LMNT unsweetened and Redmond’s Sea Salt (lowcarbathlete)
3. Caloric Control: Nutrient DENSITY and balance blood sugar 
   • Maintain a healthy weight through a balanced caloric intake.
   • Avoid excessive calorie consumption, which can contribute to metabolic issues.
   • NutriSense CGM 30-90 days to track glucose and food sensitivities plus stress
4. Nutrient-Rich Foods:
   • Ensure sufficient intake of essential nutrients like vitamins, minerals, and omega-3 fatty acids.
   • Nutrient-rich foods support overall health and metabolic function.

Functional Medicine and Measurement:

1. Comprehensive Blood Tests:
   • Periodic blood tests can assess metabolic markers, cholesterol levels, and liver function.
   • Functional medicine practitioners may use advanced testing to assess nutrient levels, hormone balance, and inflammatory markers.
2. Body Composition Analysis:
   • Regularly measure body composition to track changes in muscle mass, fat percentage, and distribution.
   • Techniques such as dual-energy X-ray absorptiometry (DEXA) can provide detailed insights.
3. Functional Movement Assessments:
   • Evaluate functional movements and identify areas of strength and flexibility imbalances.
   • Functional movement assessments can guide targeted exercise interventions.
4. Inflammatory Markers:
   • Assess inflammatory markers (e.g., C-reactive protein) to gauge systemic inflammation.
   • Chronic inflammation is linked to various health issues.
5. Gut Health Assessment:
   • Consider evaluating gut health, as it plays a role in nutrient absorption and overall well-being.
   • Functional medicine may involve tests like microbiome analysis.

Individualized approaches in functional medicine consider these measurements alongside a person’s unique health history, genetics, and lifestyle.

Regular follow-ups and adjustments to the plan based on the individual’s response are key components of functional medicine practices.

Consultation with a functional medicine practitioner can provide personalized guidance for optimizing longevity markers, metabolic health, and muscle health.

How does measuring your VO2 Max help you improve your aging process?

Measuring and improving your VO2 max can have significant benefits for the aging process.

VO2 max, or maximal oxygen consumption, is a measure of the maximum amount of oxygen your body can utilize during intense exercise.

Here’s how monitoring and enhancing VO2 max can positively impact aging:

1. Cardiorespiratory Fitness:
   • VO2 max is a key indicator of cardiorespiratory fitness. Improved cardiorespiratory fitness is associated with better heart and lung function.
   • Enhanced cardiovascular fitness helps the body efficiently deliver oxygen to working muscles and removes waste products, contributing to overall cardiovascular health.
2. Energy Efficiency:
   • A higher VO2 max signifies greater energy efficiency during physical activities.
   • This means that your body can perform tasks with less effort, reducing fatigue and improving endurance.
   • Improved energy efficiency is particularly important as people age and may experience declines in overall energy levels.
3. Aging and VO2 Max Decline:
   • VO2 max naturally tends to decline with age, starting around the age of 30.
   • Regular physical activity and exercise can slow down this decline.
   • Maintaining or improving VO2 max can help mitigate age-related reductions in cardiovascular function and endurance.
4. Reduced Risk of Chronic Diseases:
   • Higher levels of cardiorespiratory fitness, reflected in a higher VO2 max, are associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and metabolic syndrome.
   • Aging is often accompanied by an increased risk of these diseases, and maintaining fitness can be a protective factor.
5. Enhanced Cognitive Function:
   • Improved cardiorespiratory fitness has been linked to better cognitive function and a lower risk of cognitive decline.
   • Regular aerobic exercise that contributes to increased VO2 max can positively impact brain health and cognitive abilities.
6. Independence and Mobility:
   • Maintaining or improving VO2 max supports overall physical function, helping individuals maintain independence and mobility.
   • Higher levels of fitness contribute to better balance, coordination, and the ability to perform daily activities.

How to Improve VO2 Max:

1. Aerobic Exercise:
   • Engage in regular aerobic activities such as running, cycling, swimming, or brisk walking.
   • Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
2. High-Intensity Interval Training (HIIT):
   • Incorporate high-intensity intervals into your exercise routine. This can involve short bursts of intense effort followed by periods of rest or lower intensity.
   • HIIT has been shown to be particularly effective in improving VO2 max.
3. Consistency and Progression:
   • Consistency in exercise is key. Regular, ongoing physical activity is more effective than sporadic intense workouts.
   • Gradually increase the intensity and duration of your workouts to promote continuous improvement.
4. Individualized Training:
   • Work with a fitness professional to create a personalized exercise plan that takes into account your current fitness level, health status, and goals.
   • Tailoring the exercise program to your individual needs enhances effectiveness.

Monitoring VO2 max can be done through laboratory testing or with the use of fitness trackers and wearable devices.

Regular assessments can help track progress and adjust training programs accordingly.

It’s important to consult with healthcare and fitness professionals before starting a new exercise regimen, especially for those with existing health conditions.

Are you ready to take ownership of your FUTURE SELF today? 

Let’s talk.  Message me to get started on creating your ideal future self.

Coach Debbie Potts

More workout tips…

• VO2 max (a measure of maximal oxygen uptake) is considered one of the best indicators of cardiorespiratory fitness.
• Higher cardiorespiratory levels as measured by VO2 max have been consistently linked to reduced risk of mortality and longer lifespan.
• This video discusses:
  • The Norwegian 4×4 & 1-minute on/1-minute off training protocols for increasing VO2 max
  • Ties between VO2 max and life expectancy
  • Measuring VO2 max with the Cooper test
  • Why zone 2 cardio alone doesn’t guarantee VO2 max improvements