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I implore anyone working to optimize their metabolic health or weight to incorporate resistance training (otherwise known as strength training or wei… - Casey Means
" "I implore anyone working to optimize their metabolic health or weight to incorporate resistance training (otherwise known as strength training or weight training). Resistance training simply means intentionally making your muscles work against a weighted force, which could be functional movements such as lifting or pushing heavy things in your home or at work, lifting or pushing weights, or using your body weight as a force to work against (think pull-ups or push-ups).
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The truth: we should consider listening to the medical system if we have an acute issue like a life-threatening infection or broken bone. But when it comes to the chronic conditions that plague our lives, we should question almost every institution regarding nutrition or chronic disease advice. All you need to do is follow the money and incentives.
which their previous doctors have chalked up to “normal.” These symptoms often include neck pain, seasonal sinus infections or recurrent colds, eczema, itchy ear canals, lower-back pain, acne, headaches, bloating, reflux, chronic cough, a little anxiety, trouble falling asleep, low energy, and PMS symptoms like cramps and moodiness. None of this is normal. You can and should feel incredible — mentally and physically — most of the time.
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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
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