9 Numbers Every Man Over 40 should know, track and improve because your life depends on it:
Bookmark this for your next Doctor visit:
Bookmark this for your next Doctor visit:
1. Waistline
A waist over 40” or more than half your height? You're at higher risk for:
-Diabetes
-Heart disease
-Stroke
This is easy to monitor. Track it monthly and adjust lifestyle accordingly.
A waist over 40” or more than half your height? You're at higher risk for:
-Diabetes
-Heart disease
-Stroke
This is easy to monitor. Track it monthly and adjust lifestyle accordingly.
2. Hemoglobin A1C
A 90-day snapshot of your blood sugar control.
>5.6 = prediabetic
>6.5 = diabetic
Higher A1C = stiffer arteries and faster aging.
A “normal” A1C doesn’t guarantee you’re healthy but provides a baseline to track.
A 90-day snapshot of your blood sugar control.
>5.6 = prediabetic
>6.5 = diabetic
Higher A1C = stiffer arteries and faster aging.
A “normal” A1C doesn’t guarantee you’re healthy but provides a baseline to track.
3. Fasting Insulin
You could have “normal” blood sugar but still need excess insulin to maintain it.
This puts you on the path for eventual insulin resistance and disease.
Track fasting insulin with each blood test to ensure it's not creeping up each year.
You could have “normal” blood sugar but still need excess insulin to maintain it.
This puts you on the path for eventual insulin resistance and disease.
Track fasting insulin with each blood test to ensure it's not creeping up each year.
4. Blood Pressure
High BP makes your heart works harder. Over 120/80 is common but not normal. It's linked to:
-Stroke
-Heart disease
-Erectile dysfunction
Fortunately you can lower it through lifestyle.
High BP makes your heart works harder. Over 120/80 is common but not normal. It's linked to:
-Stroke
-Heart disease
-Erectile dysfunction
Fortunately you can lower it through lifestyle.
5. 1-Mile Run Time
You don't need to run a marathon or be an Olympic athlete. But improving your mile improves:
-VO2 Max
-Heart health
-Lifespan
A good benchmark target? Sub-8:00 mile.
You don't need to run a marathon or be an Olympic athlete. But improving your mile improves:
-VO2 Max
-Heart health
-Lifespan
A good benchmark target? Sub-8:00 mile.
6) Triglycerides
Your body stores excess glucose as triglycerides before storing them as fat.
High levels = plaque buildup and metabolic syndrome.
Under 100 mg/dL should be the minimum target, but even lower is better.
Your body stores excess glucose as triglycerides before storing them as fat.
High levels = plaque buildup and metabolic syndrome.
Under 100 mg/dL should be the minimum target, but even lower is better.
7. Resting Heart Rate (RHR)
A baseline sign of metabolic health.
Lower RHR = a stronger, more efficient heart.
40–50 bpm = elite
60+ bpm = there's work to do
70+ bpm = significant increased disease risk
Check it before getting out of bed.
A baseline sign of metabolic health.
Lower RHR = a stronger, more efficient heart.
40–50 bpm = elite
60+ bpm = there's work to do
70+ bpm = significant increased disease risk
Check it before getting out of bed.
8. Dead Hang Time
Grip strength is one of the strongest predictors of longevity.
It reflects shoulder health and mobility as well as strength:bodyweight ratio.
If you can’t hang from a bar for AT LEAST 60 seconds, it’s time to build it up.
Grip strength is one of the strongest predictors of longevity.
It reflects shoulder health and mobility as well as strength:bodyweight ratio.
If you can’t hang from a bar for AT LEAST 60 seconds, it’s time to build it up.
9. Vitamin D (25-OH D)
It acts like a hormone, not just a vitamin.
Low levels are linked to cancer, depression, poor immune function, and low T.
You can get it from sun exposure, diet or supplementation.
Aim for blood levels between 50-60+ ng/mL.
It acts like a hormone, not just a vitamin.
Low levels are linked to cancer, depression, poor immune function, and low T.
You can get it from sun exposure, diet or supplementation.
Aim for blood levels between 50-60+ ng/mL.
These 9 are critical to monitor and improve:
1)Waistline -less than half your height
2)Hemoglobin A1c (under 5.5 is baseline)
3)Fasting insulin - ensure it's steady annually
4)Blood Pressure- target under120/80
5)1 mile run time - Sub 8:00 -start slow
6)Triglycerides - target under 100
7)RHR - Sub 60 beats should be baseline
8)Dead Hang - At least 1 minute
9)Vitamin D -50+ng/dl
1)Waistline -less than half your height
2)Hemoglobin A1c (under 5.5 is baseline)
3)Fasting insulin - ensure it's steady annually
4)Blood Pressure- target under120/80
5)1 mile run time - Sub 8:00 -start slow
6)Triglycerides - target under 100
7)RHR - Sub 60 beats should be baseline
8)Dead Hang - At least 1 minute
9)Vitamin D -50+ng/dl
How'd you do? How many of these 9 would you pass tomorrow?
If you are missing 1, you have work to do.
If missing 2 or more, risks start to increase significantly.
If you are missing 1, you have work to do.
If missing 2 or more, risks start to increase significantly.
That's a wrap: If you learned something, pay it forward.
Like, comment and retweet below to share with others
Like, comment and retweet below to share with others
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-Lose belly fat and 20+ lbs
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