I implore anyone working to optimize their metabolic health or weight to incorporate resistance training (otherwise known as strength training or wei… - Casey Means

Liver Enzymes: aspartate transaminase (AST), alanine transaminase (ALT), and gamma-glutamyl transferase (GGT) AST and ALT levels of 17 U/L or less. For GGT, lowest risk for men is less than 25 U/L and women from 14 to 20 U/L. Sources vary slightly, but these are good targets to aim for. Vitamin D 40 to 60 ng/mL Recommended real-time metrics to track: Glucose (continuous glucose monitor) Food (food journal or app) Sleep (quantity, quality, consistency) Activity (steps, number of active minutes per day and week with elevated heart rate) Resting heart rate and heart rate variability

Ultra-processed foods make up 60 percent of calories consumed by adults and 67 percent of calories consumed by children, and they drive Bad Energy diseases like obesity, high blood pressure, dementia, type 2 diabetes, and insulin resistance.

Below are recommended optimal ranges for key metabolic blood tests. Falling outside of these ranges is an indicator that you could have brewing dysfunction. The remainder of Part 2 and the plan in Part 3 will give specific steps to increase Good Energy and improve these biomarkers: Triglycerides: Less than 80 mg/dL HDL: 50 to 90 mg/dL Fasting Glucose: 70 to 85 mg/dL Blood Pressure: Less than 120 systolic and less than 80 diastolic mmHg Waist Circumference: <80 cm (31.5 inches) for women and <90 cm (35 inches) for men (South Asian, Chinese, Japanese, and South and Central Americans) <80 cm (31.5 inches) for women and <94 cm (37 inches) for men (European, Sub-Saharan African, Middle Eastern, and Eastern Mediterranean) Triglyceride-to-HDL Ratio: Below 1.5. Above 3 is a clear sign of metabolic dysfunction. Fasting Insulin: From 2 to 5 mIU/L. Above 10 mIU/L is concerning and above 15 mIU/L is significantly elevated. HOMA-IR: Less than 2.0 High-Sensitivity CRP (hsCRP): Less than 0.3 mg/dL Hemoglobin A1c: From 5.0 to 5.4 percent Uric Acid: Less than 5 mg/dL for men, and from 2 to 4 mg/dL for women