As we all know, a realistic and intuitive eating strategy as well as a well balanced exercise prescription are critical to maintaining optimal health (OH). We also know that OH involves more than just eating and exercising. —it’s about consistently monitoring key health metrics that provide insights into our overall well-being. Understanding and tracking these metrics can guide us in making informed lifestyle choices that fit our current reality and objectives. We have partnered with Heads Up Health to aggregate this data in order to further personalize your training and our recommendations. If you are interested in getting started with Heads Up Health, please speak with your trainer.  In the meantime, here are the top five health metrics you can monitor and how to track them effectively if you do: (with a secret 6th:) 

Resting Heart Rate (RHR) and Estimated VO2max

Why It Matters: Resting heart rate is a critical indicator of cardiovascular fitness. A lower RHR generally reflects a healthier heart and improved fitness. VO2max, or maximal oxygen uptake, estimates the maximum amount of oxygen your body can utilize during intense exercise. It’s one of the best indicators of cardiorespiratory fitness. A higher VO2max typically indicates better cardiovascular efficiency and endurance.

How to Track:

• Resting Heart Rate: Measure your pulse for 60 seconds each morning before getting out of bed, or use a fitness tracker or smartwatch that continuously monitors your RHR.
• Estimated VO2max: Many modern fitness trackers and smartwatches can estimate VO2max based on your heart rate data and exercise intensity. Regular monitoring can help you track improvements in your cardiovascular fitness over time.

Blood Glucose Levels

Why It Matters: Monitoring blood glucose levels isn’t just for diabetics—it’s a proactive way for anyone to take control of their health. By understanding your glucose patterns, you can make informed decisions about your eating strategy, exercise rx, and overall lifestyle to improve your metabolic health, energy levels, and long-term well-being.

How to Track: Use a glucometer or continuous glucose monitor (CGM) from companies like Levels Health to regularly check your blood sugar levels. Tracking trends over time could be crucial in managing your metabolic health effectively.

Advanced Lipid Markers

Why It Matters: Cholesterol plays a crucial role in your body’s ability to build healthy cells, but imbalances can increase your risk of cardiovascular diseases. A comprehensive understanding of cholesterol involves not just the standard measures but also advanced lipid markers that offer deeper insights into cardiovascular risk:

Apolipoprotein B (ApoB)

Why It Matters: ApoB is a protein found in LDL and other atherogenic particles. It is considered a more accurate marker of cardiovascular risk than LDL alone because it reflects the number of atherogenic particles capable of penetrating artery walls and contributing to plaque formation.

Optimal Levels: Lower levels are better, with an ApoB level below 90 mg/dL generally considered optimal for most individuals. For those at high risk of cardiovascular disease, levels below 80 mg/dL may be recommended.

Lipoprotein(a) [Lp(a)]

Why It Matters: Lp(a) is a genetic variation of LDL cholesterol. High levels of Lp(a) are strongly associated with an increased risk of atherosclerosis, heart attack, and stroke. It is considered an independent risk factor, meaning it can increase cardiovascular risk even if other lipid levels are normal.

Optimal Levels: Ideally, Lp(a) should be less than 30 mg/dL. However, levels can vary widely due to genetic factors, and elevated Lp(a) is often managed with specific treatments or lifestyle changes.

Small Dense LDL Particles

Why It Matters: Small dense LDL particles are more atherogenic than larger, less dense LDL particles because they can more easily penetrate the arterial wall and contribute to plaque formation.

Optimal Levels: Fewer small dense LDL particles are better, but specific targets can vary. This marker is often assessed through advanced lipid testing rather than standard lipid panels

Non-HDL Cholesterol

Why It Matters: Non-HDL cholesterol includes all the cholesterol that is considered atherogenic, meaning it can contribute to plaque formation in the arteries. This includes LDL, VLDL (very low-density lipoprotein), and remnants of other lipoproteins.

Optimal Levels: Non-HDL cholesterol should be less than 130 mg/dL for most individuals, with even lower levels recommended for those at higher cardiovascular risk.

Triglycerides

Why It Matters: Triglycerides are a type of fat in the blood. Elevated levels are often associated with an increased risk of cardiovascular disease, especially when combined with high LDL or low HDL levels.

Optimal Levels: A normal triglyceride level is less than 100 mg/dL. Levels above 200 mg/dL are considered high and increase the risk of developing cardiovascular disease.

Low-Density Lipoprotein (LDL) Cholesterol

Why It Matters: High levels of LDL cholesterol can lead to the buildup of fatty deposits (plaques) in your arteries, which increases the risk of heart disease and stroke.

Optimal Levels: Generally, lower is better, with an optimal level being less than 100 mg/dL. For individuals at very high risk of cardiovascular disease, an LDL level below 70 mg/dL may be recommended.

High-Density Lipoprotein (HDL) Cholesterol

Why It Matters: HDL cholesterol helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL are protective against heart disease.

Optimal Levels: Generally, a HDL level of 60 mg/dL or higher is considered protective, while levels below 40 mg/dL in men and 50 mg/dL in women are considered a risk factor for heart disease.

Total Cholesterol

Why It Matters: Total cholesterol is the sum of LDL, HDL, and triglycerides (adjusted). While it gives a broad overview of your cholesterol status, it’s important to look at the individual components for more context and accurate risk assessment.

Optimal Levels: Generally, a total cholesterol level below 200 mg/dL is considered desirable. However, some doctors prefer the ratio of

Ratio of HDL to Triglycerides

Why It Matters: The ratio of HDL to triglycerides is a useful marker for assessing insulin resistance and cardiovascular risk. A low ratio (high triglycerides and low HDL) is associated with an increased risk of metabolic syndrome, which can lead to cardiovascular disease and type 2 diabetes.

Optimal Levels: Generally, a HDL-to-triglycerides ratio of 0.4 or higher (i.e., HDL levels that are at least 40% of triglyceride levels) is generally considered healthy. Ratios below 0.4 may indicate an increased risk of cardiovascular disease and insulin resistance.

*These markers provide a comprehensive view of your lipid profile and cardiovascular risk. When interpreting these values with your doctor, it’s important to consider them in the context of your overall health, family history, and other risk factors.

Body Fat Percentage

Why It Matters: Body fat percentage offers a clearer picture of your fitness level by distinguishing between fat and muscle mass. Total Body Weight (TBW) is often used to assess health, but it has significant limitations, as alone it can lead to misleading interpretations, as it doesn’t account for fat distribution or fluctuations due to hydration and water retention. These daily changes in weight don’t reflect true health progress, making weight a poor indicator of overall fitness.

How to Track: For home use you may get a “four compartment” BIA smart scale like In-Body (amazon), or consider methods like a SECA scan available at FiT or a DEXA scans or hydrostatic weighing. Regular tracking can help you monitor non linear changes in your body composition in real time and adjust your health optimization plan accordingly.

Sleep Quality

Why It Matters: Quality sleep is paramount to our physical and mental health. Poor sleep can lead to various health issues, including obesity, cardiovascular disease, and cognitive decline.

How to Track: Use a high quality sleep tracker like an Oura ring to monitor your sleep stages, duration, and overall sleep quality. It’s important to observe patterns over time as well as focus on daily variations to get an accurate picture of how your eating, stress, exercise and sleep hygiene are impacting the quality of your sleep.

*Secret 6th Metric: Mental Health

Why It Matters: Mental health is just as crucial as physical health, affecting everything from how you think and feel to how you handle stress and make choices. Poor mental health can contribute to or exacerbate physical health issues like heart disease, obesity, and chronic pain.

How to Track: Find something that works for you, in your reality. Here are some examples of things that have worked for others.

Mood Tracking: Use a mental health app or journal to track your mood daily, noting any patterns or triggers that may affect your emotional well-being.

Stress Levels: Monitor your stress levels with wearable devices that track physiological indicators such as heart rate variability (HRV). Many fitness trackers and smartwatches offer features that assess your stress and provide relaxation exercises.

Mindfulness Practices: Regularly engage in mindfulness or meditation exercises, and track your consistency with apps like Headspace or Calm. These practices can help improve emotional regulation and reduce stress.

Conclusion

By tracking these six health metrics, you can gain a comprehensive understanding of your overall well-being, enabling you to make informed decisions that may promote long-term wellness. For many, utilizing technology such as smartwatches, health apps, and advanced blood tests can simplify the process and provide valuable data for their health journey. Remember to consult with your healthcare provider to interpret these metrics in the context of your overall health and receive personalized advice. Prioritizing both your physical and mental health is key to a balanced, healthy life.