The USA offers daily an incredible dichotomy, on one hand there is no shortage of conversations/research/debate on the topic of health. On the flip side we are as a nation demonstrating some of the worst health metrics on the globe. Our life expectancy has dropped to 1996 levels, diabetes and obesity are off the charts, only 12% of Adults have good metabolic health and prevalence of chronic diseases show no sign of abating. Meanwhile our utilization of medications hits an all-time high and is not showing measurable health improvements.
That’s a bleak picture to say the least, but maybe because it is so overwhelming we’ve lost touch with what it means to be healthy. Let’s try to simplify and look at some metrics one might want to pay attention to monitor and seek to improve. This is by no means an exhaustive list but puts a framework on health parameters to help navigate the system.
HUGE CAVEAT: There is no ONE metric and or ONE blood panel number that can determine a healthy body. One must look at the totality of the individual’s health, history and performance status. This includes both quantitative aspects and qualitative attributes like energy, mood, performance, ability to do daily life activities and more.
Yes of course, there are so many other factors, environment, economic status, genetics and mindset that play into our health and wellbeing. This is simply to help you think out of the box, so you can feel more than just a number on a scale or BMI to take back control of your health. The “system” is not going to save you, Nor is there a magic pill. Invest in you.
For decades BMI has been used as a measure of “health.” We now know this is not a great tool for many reasons. A person’s body size is not a true indicator of disease or health as stated here and other sources like Harvard. Even the CDC a conservative resource now says BMI is a “moderately effective measure.”
Thus, many in the health industry are turning to other metrics as well as promoting more comprehensive measures, like metabolic health markers, insulin resistance, waist to height ratio and inflammatory markers to name just a few. For example, NIH in 2020 suggested Body Fat Percentage might be a more accurate measure to utilize.
Numerical metrics to consider. (Take note you are more than just 1 cholesterol number)
- Metabolic Health Markers (ideally all 5 in a good range by lifestyle not medication)
- Body Fat Percentage (low visceral fat)
- Lean Body Mass (good muscle quality and strength)
- Hemoglobin A1c (in normal range)
- Triglyceride/HDL ratio (good marker for insulin resistance)
- Fasting Insulin (overlooked in a glucose centric model)
- Waist Measurement & Waist to Height Ratio (indicators of abdominal obesity)
Performance Metrics
- Energy Levels
- Mood Swings or Stability
- Focus & Concentration Levels
- Ability to Do All Daily Activities
The measurable ones are easy to track progress. Also if your doctor is not willing to look at the whole picture, think of getting a new one. Dr. Philip Ovadia, heart surgeon has a few words on that here, Is it time to fire your doctor? Additionally, if you want to be in charge of your own blood markers, check out Own Your Labs. A great resource to have your numbers in your hands.
For the performance metrics, it can be super simple. Think of these questions and be able to see either on a daily, weekly or monthly basis how you’re doing. Health is not simply about the numbers on your blood panel but about having the ability to do daily life with ease, grace and vitality. We are all performers in the game of life.
Performance-based questions
- Do my nutritional sources give me energy across the day?
- Do I recover quickly from exercise?
- Am I able to maintain current level of muscular strength or even increase it?
- Am I able to easily focus on a project be it work or pleasure?
- Am I able to do all the household activities with ease and grace?
- Do I have a positive outlook a good majority of the time?
- Do I have energy over at the end of the day for my friends and family?
Maybe you want to make your own questions and keep checking in regularly on how you’re “performing” on those metrics. Read more in the post, Performance Mindset.
Our current medical system is focused primarily on treating illness, aka a “sick-care system.” You must be your own advocate in health prevention. Put together a team, find your tribe and get to know your numbers, quantitative and qualitative that matter to YOU.
“Attention to health is life’s greatest hindrance.”
Plato
