7 biomarkers you should get tested
Plus: The importance of your blood pressure and a tasty new food
How are you my friend?
Welcome to the 192nd consecutive edition of this newsletter.👏
Here are 3 things I really wanted to share with you this week.
1/ Biomarkers to test.
This is courtesy of Dr. Casey Means, who is the co-Founder of Levels. I have been following more of Casey’s content of late and I like her take on things.
She also has a book coming out Tuesday, May 14th, 2024, called Good Energy, that I am excited to check out.
Biomarker testing is one journey that I have not explored, but something I am ready to embrace.
I have been great at keeping detailed daily records of external things I have done for the past 4.5 years…
kilometres walked
hours slept
foods eaten
calories consumed
hours fasted
weight
training log
That’s my external scorecard.👇
But I have no internal scorecard.
So Casey has inspired me to get those things tested and to do so regularly moving forward.
Last Thursday I got a referral from my family doctor and sometime in the next few weeks I will get those biomarkers tested.
I’ll keep you posted.
To think about → Consider getting your biomarkers tested so you have some sense of your current metabolic health.2/ The importance of your blood pressure.
I mentioned above I had a doctor’s appointment last Thursday. One of the things they did was take my blood pressure.
Up until that point, I could not tell you anything about it. It’s a measurement I didn’t care about.
That changed after my appointment. Although he didn’t tell me what my numbers were — and for some reason I didn’t think to ask — he did say it was high and something we need to look at.
As soon as I got home, I started doing some research on blood pressure. My most trusted source for medical information is Dr. Peter Attia, author of the bestseller, Outlive.
I watched a number of his videos, that really changed my thinking about the importance of blood pressure.
If you know nothing about why it’s vital, this is a great 7 minute starting point.
Here are a few key takeaways from this video…
the more aggressively you manage blood pressure to be within 120/80 the better to reduce heart attacks and strokes
a lot of people are walking around with high blood pressure that don’t know it
results from a doctors office are often misleading because it’s often not measured correctly
at the 2:00 minute mark he shares the right way to measure it
at the 4:06 minute mark he recommends two automated cuffs you could purchase
My takeaways…
my doctor’s office did not take my blood pressure correctly - the cuff was too low, I was over stimulated, as I had walked to the office and did a quick workout on some outdoor equipment that I passed, and I did not sit still during the reading
I need to find out what my blood pressure actually is and take it very seriously moving forward
I’m going to invest in an automated cuff and follow Peter’s two week protocol along with the proper blood pressure taking protocols
It will become a daily habit I track moving forward
Your takeaway → Get your blood pressure tested. It just might save your life. I would also suggest you invest in your own automated cuff so you can track it regularly on your own.PS. I also found this short video with Peter and Dr. Rhonda Patrick very helpful as well. The most important segment starts at the 6:00 minute mark where he breaks down the proper blood pressure taking protocol.
3/ New food I tried.
I’m not one of those eaters that requires variety, so I don’t often venture out beyond the stable of foods I presently eat.
But I recently tried spaghetti squash and I absolutely loved it.
And it’s super easy to make.
cut it in half
scrape out the gunk
drop some butter in it
bake it for 40 to 45 minutes at 425°F
scrape out the cooked squash with a fork
add more butter and salt for taste
It has a lovely texture and leaves me with 2 or 3 extra servings I can have throughout my week.
The best part for me is it’s low maintenance. It only takes about 5 minutes to prepare and once I drop it in the oven I can tend to other things.
Let me know if you give it a try.
That’s it for today. Thanks for reading. 🙏
To your success,
Hey, did you know Tom Brady has a body coach’s.
He’s considered to be the greatest quarterback ever. And he played until he was 45, which is unheard of in the sport of football.
And what does he credit his success and longevity to?
Having a body coach.
Let me be your body coach…
If you are interested in getting results like those below, click the button to book a free call.
It’s never too late to become great at losing weight.
