Performance Encyclopedia

Explanation

T4, or thyroxine, is the main hormone secreted by the thyroid gland. Thyroid hormones are responsible for a range of bodily functions, including metabolism and growth. The amount of T4 produced is controlled by TSH (thyroid-stimulating hormone), and free T4 is a measure of the amount of thyroxine that is unbound to proteins in the blood. (source)

Low

Low free T4 levels can be influenced by physiological factors relating to the thyroid gland, which produces T4. From a nutritional perspective, dietary levels of essential nutrients like iodine and selenium can affect thyroid hormone production and function, potentially leading to lower free T4 levels. (source, source, source, source)

Optimization

Triiodothyronine, or T3, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Free T3 is a measure of the portion of the hormone that is not bound to protein in the blood. (source)

Low

Low free T3 levels can stem from physiological factors affecting the thyroid gland, which produces T3, a hormone that is crucial for metabolism regulation. Nutritionally, inadequate intake of essential nutrients like iodine, which is necessary for thyroid hormone synthesis, can contribute to lower T3 levels. (source, source)

Optimization

Prioritize selenium-rich foods: Consumption of selenium has been shown to increase free T3 levels. (source) Selenium is vital for the proper functioning of enzymes that convert T4 into its active form, T3. (source) This mineral is an essential component of selenoproteins, compounds that facilitate hormone conversion, leading to increases in free T3 concentrations. (source, source) Recommendation: Eat at least one serving of selenium-rich foods three times per week.

One serving examples: Brazilian Nuts (1 oz), Yellowfin Tuna (3 oz), Sardines (3 oz), Beef (3 oz), Chicken (3 oz)

Avoid cold exposure: Cold exposure is associated with reduced free T3. (source) When chronically exposed to extreme cold, the body undergoes non-shivering thermogenesis to produce heat. This heat is produced, in part, by an increased use of T3, which decreases circulating free T3 levels. (source, source) Avoiding chronic exposure to cold temperatures increases free T3. Recommendation: Limit exposure to cold temperatures.

Food journal: Individuals in a caloric deficit were shown to have lower free T3. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. Ensuring adequate caloric intake regulates free T3 concentrations. (source) Recommendation: Ensure adequate caloric intake.

‍Supplement with selenium: Supplementation with selenium has been shown to increase free T3 levels. (source) Selenium is vital for the proper functioning of enzymes that convert T4 into its active form, T3. (source) This mineral is an essential component of selenoproteins, compounds that facilitate hormone conversion, leading to increases in free T3 concentrations. (source, source) Recommendation: Supplement with at least 50 mcg of selenium.

High

Elevated free T3 levels can often stem from physiological factors affecting thyroid function and metabolism. From a nutritional perspective, an excess of certain nutrients like iodine and zinc can support thyroid hormone production and conversion, potentially leading to higher T3 levels. (source, source, source)

Optimization

Limit selenium-rich foods: Consumption of selenium has been shown to increase free T3 levels. (source) Selenium is an essential component of compounds that convert T4 to T3. Limiting the intake of selenium regulates free T3 levels. (source, source) Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.

Eat slowly: Eating slowly has been shown to increase satiety and reduce calorie intake. (source, source) Individuals in a caloric deficit have been shown to have lower free T3 levels. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. (source) Recommendation: Make each meal last at least 20 minutes when consumed.

‍Avoid selenium: Supplementation with selenium has been shown to increase free T3 levels. (source) Selenium is an essential component of compounds that convert T4 to T3. Limiting the intake of selenium regulates free T3 levels. (source, source) Recommendation: Monitor intake and supplement concentrations of selenium.

T3 Uptake

Sedimentation Rate-Westergren

Explanation

Thyroid hormones circulate in the blood bound to transport proteins (called thyroid-binding globulins, or TBG). T3 uptake is used as an indirect measure of TBG binding capacity. (source, source)

Low

Prioritize fiber-rich foods: Consumption of fiber is associated with increased levels of SHBG. (source) Fiber aids in regulating insulin and improving insulin sensitivity, and high levels of insulin suppress SHBG. (source) Consuming fiber helps to decrease insulin production and increases SHBG. (source) Recommendation: Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.

One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

Aerobic training: Regular aerobic exercise is associated with increased SHBG levels. (source) Exercise promotes fat loss and improves insulin sensitivity, both of which aid in increasing SHBG levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

‍Supplement with myo-Inositol: Myo-inositol has been shown to increase SHBG levels. Myo-inositol modulates insulin signaling pathways, improving the body’s ability to utilize insulin. Lower insulin levels increase SHBG production in the liver. (source) Recommendation: Supplement with 2 grams of myo-inositol.

High

High levels of sex hormone-binding globulin (SHBG) can often be attributed to physiological factors affecting liver function, as the liver is the primary site of SHBG production. Nutritionally, factors like excessive alcohol intake also impact SHBG levels. (source, source)

Optimization

Prioritize boron-rich foods: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Consume at least two servings of foods high in boron daily.

One serving example: Milk (8 fl oz), Apple (with skin) (1 medium apple), Broccoli (raw) (½ cup), Peanuts (1 oz), Pear (1 medium pear)

Avoid alcohol: Alcohol consumption is associated with higher SHBG levels. (source) Alcohol disrupts hormonal pathways in the liver, which influences the production of SHBG. (source) Limiting the intake of alcohol decreases SHBG. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

‍Supplement with boron: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Supplement with 10 mg of Boron.

Explanation

Erythrocyte sedimentation rate is an indication of inflammatory activity in the body. Red blood cells, or erythrocytes, clump together when protein levels increase in the blood as a result of inflammatory conditions. The Westergren method assesses the rate at which these cells "fall" out of a sample of blood. (source)

Low

Low sedimentation rate is generally considered a sign of good health.

Optimization

Low sedimentation rate usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High sedimentation rate can stem from physiological factors such as inflammation and tissue damage, as increased levels of certain proteins cause red blood cells to clump together and settle more quickly. From a nutritional perspective, factors like excessive intake of inflammatory foods may also contribute to elevated sedimentation rates. (source, source, source)

Optimization

Prioritize fatty fish: Ingestion of omega-3 fatty acids has been shown to reduce sedimentation rate. (source) Omega-4 fatty acids reduce inflammation, which decreases sedimentation rate. (source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Train regularly: Physical activity is associated with lower sedimentation rates. Regular exercise decreases inflammatory markers and thus improves sedimentation rate. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

‍Supplement with curcumin: Curcumin supplementation is associated with lower sedimentation rates. Curcumin suppresses pro-inflammatory signaling pathways, which positively impacts sedimentation rate. (source) Supplementation with curcumin decreases sedimentation rate. Recommendation: Supplement with at least 1 g of curcumin daily.

Potassium

Explanation

Potassium is an essential mineral and the most abundant positively charged element found in all cells. Potassium serves to maintain acid-base balance and activate enzymatic reactions. It also plays a key role in nerve impulse transmission, muscle contraction, gastric secretion, and renal function. (source)

Low

Prioritize cranberries: Cranberry powder consumption has been shown to decrease prostate-specific antigen levels. (source) Cranberries contain proanthocyanidins, antioxidants that inhibit prostate cell growth and terminate harmful cells. (source) Recommendation: Consume at least one ½ cup serving of cranberries daily.

Prioritize sleep: Shift work has been positively associated with PSA levels. (source) Disruptions to the circadian rhythm are associated with reduced levels of melatonin, a hormone that has been shown to suppress the growth of prostate cancer cells. (source) Prioritizing sleep will aid in lowering PSA levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with vitamin D: Low vitamin D levels have been shown to be associated with high PSA levels. (source) Vitamin D contains anti-inflammatory properties that aid in the inhibition of growth and development of prostate cancer cells, thus decreasing PSA levels. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.

Reverse, T3

Explanation

T3, or triiodothyronine, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Reverse T3, a metabolically inactive form of the hormone, is the end product of T4 breakdown. Reverse T3 levels are an indication of both tissue supply and metabolism of T4. (source, source)

Low

Low T3 reverse levels can be influenced by physiological factors related to thyroid function, particularly the conversion of thyroid hormones in organs like the liver and kidneys. From a nutritional standpoint, deficiencies in essential nutrients like iodine and zinc can also contribute to decreased T3 reverse levels. (source, source, source, source)

Optimization

Prioritize foods high in isoflavones: Consumption of isoflavones has been shown to increase reverse T3 levels. (source) There are multiple mechanisms through which isoflavones influence thyroid hormone metabolism. Isoflavones activate the enzyme that converts thyroxine to reverse T3, and they inhibit the enzyme responsible for breaking down reverse T3, which leads to an accumulation of reverse T3 in the blood. (source) Recommendation: Consume at least one serving of isoflavone-rich foods daily.

One serving examples: Soybeans (¼ cup), Green Peas (1 cup)

One serving examples: Red Bell Peppers (chopped) (1 cup), Strawberries (8 medium strawberries), Orange (1 medium orange), Grapefruit (½ large grapefruit), Citrus Juice (100%) (½ cup)

Avoid alcohol: Alcohol consumption is associated with higher measures of RDW. (source) Alcohol changes the structure of red blood cells which is reflected in RDW measurements. (source, source, source) Limiting the intake of alcohol reduces RDW. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Resistance training: Resistance training was shown to decrease RDW. (source) Resistance training increases blood flow which aids in the production of healthy red blood cells. Additionally, it stimulates the hormone erythropoietin, which signals the bone marrow to produce more red blood cells, thereby decreasing RDW. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Avoid smoking: Smokers have been shown to have elevated RDW. (source) Smoking causes oxidative stress, which leads to a variation in red blood cell size and ultimately raises RDW levels. (source) Avoiding smoking will normalize RDW. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Prioritize sleep: Sleep duration has been shown to be associated with RDW. (source) Sleep disturbance is associated with increased inflammation and oxidative stress, which negatively affects red blood cell production and increases RDW. (source, source) Prioritizing sleep will positively affect RDW. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

‍Supplement with vitamin C: Low vitamin C levels have been associated with high RDW. (source) Vitamin C is an antioxidant that protects red blood cells from damage, which decreases cell size variability. (source) Supplementation with vitamin C reduces RDW. Recommendation: Supplement with at least 100 mg of vitamin C daily.

Platelets

Explanation

Platelets are specialized blood cells that play key roles in stopping the flow of blood and clotting. Platelets are activated in response to tissue injury and they are critical factors in the processes of inflammation, tissue growth, and immune response. (source, source)

Low

Low platelet levels can stem from physiological factors affecting bone marrow, where platelets are produced, and liver health, as the liver plays a role in platelet maintenance. From a nutritional perspective, deficiencies in vitamins like B12 and folate, as well as insufficient intake of iron-rich foods, can impact platelet production. (source, source, source, source)

Optimization

One serving examples: Liver (3 oz), Brown Rice (cooked) (1 cup), Maitake Mushrooms (1 cup), Salmon (3 oz), Beef (3 oz)

Aerobic training: Exercise has been shown to decrease phosphate levels. (source) Phosphorus is the foundational compound from which phosphate is synthesized. (source) Following exercise, phosphate is generated by skeletal muscle and then used to aid in the energy replenishment of ATP. It is drawn out of the bloodstream, thereby decreasing serum phosphorus levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

‍Supplement with nicotinamide: Supplementation with nicotinamide has been shown to decrease phosphorus levels. (source) Nicotinamide inhibits pathways that lead to phosphate absorption in the intestine, thereby reducing phosphorus concentrations in the body. (source, source) Recommendation: Supplement with at least 200 mg of nicotinamide daily.

Monocyte

Explanation

Monocytes are white blood cells that differentiate into other cells to regulate cellular homeostasis. Monocytes monitor for the presence of microbes, and they coordinate an immune response during infection and inflammation. (source, source)

Low

Low monocyte levels may be influenced by physiological factors involving bone marrow function, where monocytes are produced, and the spleen, which helps regulate their circulation. Nutritionally, the consumption of vitamins and minerals necessary for immune function, such as vitamin C and zinc, can positively impact monocyte levels. (source, source)

Optimization

‍Prioritize foods high in B vitamins: Vitamin B12 plays a key role in platelet development. Vitamin B12 is needed for the production of magakaryocytes, cells that are responsible for producing platelets. Consuming foods high in B vitamins will increase MPV. (source, source) Recommendation: Consume at least two servings of foods high in B vitamins daily.

One serving examples: Mackerel (3 oz), Beef (3 oz), Pork (3 oz), Chicken (3 oz), Beef Heart (3 oz)

Train regularly: Exercise has been shown to increase MPV. (source) Aerobic exercise increases the circulation of activated platelets. These hyperactive platelets are then cleared by the spleen, which releases younger and larger platelets into circulation, increasing MPV. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

‍Supplement with a vitamin B complex: Vitamin B12 plays a key role in platelet development. Vitamin B12 is needed for the production of magakaryocytes, cells that are responsible for producing platelets. Supplementation with B12 will increase MPV. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

High monocyte levels can be influenced by physiological factors related to immune system activation, where these white blood cells are mobilized to fight infections or respond to inflammation. From a nutritional perspective, certain dietary factors can also impact monocyte levels, such as excessive intake of saturated fats and sugars, which may promote inflammation and immune dysfunction. (source, source)

Optimization

Avoid gluten: Gluten often causes an autoimmune response resulting in elevated markers of inflammation, especially in those with sensitivities. MPV has been shown to increase with inflammation due to the release of platelets as an immune response. (source) Avoiding gluten decreases MPV. Recommendation: Avoid foods containing gluten.

Prioritize foods high in vitamin D: Vitamin D deficiency promotes the release of proinflammatory cytokines that may lead to a high MPV. Vitamin D has anti-inflammatory properties that aid in the reduction of platelet size, thereby reducing MPV. (source) Consuming foods high in vitamin D decreases MPV. Recommendation: Consume at least one serving of foods high in vitamin D daily.

One serving examples: Rainbow Trout 3 oz Salmon 3 oz Maitake Mushrooms (sliced) 1 cup Fortified Milk 8 oz

Maintain an athletic body composition: Obesity has been shown to elicit negative effects on platelet formation, which is reflected in MPV. Decreasing fat mass has been shown to decrease MPV. (source) Adipose tissue secretes various compounds that influence platelet size, with increases in adipose tissue leading to the production of larger platelets, resulting in increased MPV. (source) Maintaining an athletic body composition will aid in the regulation of MPV. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with vitamin D: Vitamin D deficiency promotes the release of proinflammatory cytokines that may lead to a high MPV. Vitamin D has anti-inflammatory properties that aid in the reduction of platelet size. (source) Supplementation with vitamin D reduces MPV. Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

Omega-3, Total

Explanation

Total Omega-3 measures the levels of the three omega-3 fatty acids in the blood (EPA, DHA, and DPA). This test provides a complete picture of the presence of these fatty acids in the body.

Low

Low omega-3 levels can stem from both physiological factors related to the body's ability to convert and utilize these essential fatty acids, particularly in the liver, and nutritional factors such as inadequate intake of omega-3-rich foods like fatty fish and flaxseeds. (source, source)

Optimization

Prioritize healthy fats: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Consume at least one serving of foods containing healthy fats daily.

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

‍Supplement with fish oil: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Supplement with at least 3 grams of fish oil daily.

High

High omega-3 levels can be influenced by physiological factors related to the body's ability to metabolize and utilize these essential fatty acids, with organs like the liver playing a key role in processing. Nutritionally, a diet rich in sources of omega-3 fatty acids, such as fatty fish like salmon and flaxseeds, can contribute to elevated levels. (source, source)

Optimization

One serving examples: Mackerel (3 oz), Beef (3 oz), Pork (3 oz), Chicken (3 oz), Beef Heart (3 oz)

Supplement with a vitamin B complex: Vitamin B12 plays a key role in platelet development. Vitamin B12 is needed for the production of magakaryocytes, cells that are responsible for producing platelets. Supplementation with B12 will increase MPV. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

High levels of MPV indicate increased platelet production due to altered bone physiology. It can result from systemic inflammation or other activity in the immune system. Nutritionally, deficiencies in vitamin D and other nutrients can lead to increased levels. (source) (source)

Optimization

One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 oz)

Monocyte Percentage

Explanation

Monocytes are white blood cells that differentiate into other cells to regulate cellular homeostasis. Monocytes monitor for the presence of microbes and they coordinate an immune response during infection and inflammation. Monocyte percentage measures the portion of monocytes among white blood cells in the sample. (source, source)

Low

Optimization

Prioritize foods high in anthocyanins: Anthocyanins promote optimal levels of monocytes. (source) Anthocyanins are a type of flavonoid that inhibit the adhesion of monocytes to blood vessel walls, which results in increased circulating levels of monocytes in the blood. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods daily.

One serving examples: Blackberries (¾ cup), Blueberries (1 cup), Tart Cherries (1 cup), Strawberries (8 medium strawberries), Red Grapes (1 cup)

Exercise at high intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

‍Supplement with elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Supplement with at least 600 mg of elderberry.

High

Low

Optimization

One serving examples: Brazilian Nuts (1 oz), Yellowfin Tuna (3 oz), Sardines (3 oz), Beef (3 oz), Chicken (3 oz)

High

Optimization

One serving examples: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)

‍Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress, including inflammation. (source, source) Acute stress has been shown to increase neutrophil activity. (source) Breathwork and meditation reduce markers of inflammation, which reduces the number of neutrophils released into the bloodstream in response to inflammation. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with zinc: Supplementation with zinc has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

nRBC

Prioritize foods high in B vitamins: High MCV is associated with a deficiency of B vitamins. (source) B complexes encourage cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source, source) Recommendation: Consume at least two servings of foods high in B vitamins daily.

One serving examples: Mackerel (3 oz), Beef (3 oz), Pork (3 oz), Chicken (3 oz), Beef Heart (3 oz)

Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress. (source) Stress has been shown to increase MCV through a cascade of events that increases red blood cell production. (source) Meditation and breathwork have been shown to negate the stress response in the body and blunt these reactions. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Avoid alcohol: Alcohol intake is associated with increased MCV. (source) Alcohol can directly damage the cell membrane of red blood cells and inhibit the absorption of folate and b vitamins, both of which are directly involved in healthy red blood cell formation and MCV maintenance. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with a vitamin B complex: High MCV is associated with a deficiency of B vitamins. (source) B complex encourages cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

MCHC

Explanation

MCHC, or mean corpuscular hemoglobin concentration, is a red blood cell measurement that indicates the amount of hemoglobin in a given volume of red blood cells. This assessment may be used to classify anemias. (source)

Low

Low mean corpuscular hemoglobin concentration (MCHC) levels can stem from both physiological and nutritional factors. Physiologically, issues affecting red blood cell production in the bone marrow and spleen can contribute to decreased MCHC levels. Nutritionally, deficiency in iron can also lead to low MCHC levels. (source)

Optimization

Prioritize iron-rich foods: Low levels of iron are associated with low MCHC. (source) IIron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels and MCHC. (source)Recommendation: Consume at least two servings of iron-rich foods weekly.

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

Prioritize proper hydration: Water intake has been shown to increase MCHC. (source) Water directly aids in hemoglobin synthesis as water is needed for the regulation of oxygen-binding properties and directly increases MCHC. (source) Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Supplement with spirulina: Supplementation with spirulina has been shown to increase MCHC. (source) Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCHC. (source) Recommendation: Supplement with at least 1 g of spirulina daily.

High

Elevated mean corpuscular hemoglobin concentration (MCHC) levels can stem from physiological factors involving red blood cell production and function, often influenced by the bone marrow and spleen. Nutritionally, vitamin B12 and folate status can contribute to higher MCHC levels. (source)

Optimization

Incorporate matcha tea: Consumption of matcha tea has been shown to decrease MCHC levels. (source) Matcha tea contains certain tannins, primarily EGCG, that can reduce iron absorption in the body, potentially resulting in decreased RBC count and MCHC. (source, source) Recommendation: Consume at least 2 g of matcha tea, daily, steeped in hot water.

Resistance training: Resistance training has been shown to decrease MCHC. (source) Resistance training can increase plasma blood volume, which dilutes the concentration of hemoglobin in red blood cells and lowers MCHC. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a vitamin B complex: High MCHC is associated with a deficiency of B vitamins. (source) B vitamins encourage cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCHC. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

Lymphocyte Percentage

Explanation

A lymphocyte is a type of white blood cell that comprises the immune system. There are two types of lymphocytes, T cells and B cells, that serve either to produce antibodies to attack pathogens or to destroy infected cells of the body. Lymphocyte percentage measures the portion of lymphocytes among white blood cells in a sample. (source)

Low

Low serum lymphocyte levels can stem from physiological factors such as stress and inflammation, which can suppress the immune system's production of lymphocytes. Nutritionally, deficiencies in key nutrients, such as vitamin C and zinc, can impair lymphocyte function and decrease their levels in the bloodstream. (source, source, source)

Optimization

Prioritize glutamine-rich foods: Consumption of glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least one serving of foods high in glutamine at each meal daily.

One serving example: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)

Prioritize sleep: Sleep is associated with increased lymphocytes. (source) Sleep allows the body to recover, helping to reduce oxidative stress and cellular death which negatively affect lymphocyte levels. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes, which allows them to proliferate, or increase in number. (source) Recommendation: Consume two to three 5 g servings of glutamine daily.

High

High serum lymphocyte levels can stem from physiological factors relating to immune function. Lymphocytes, which are produced primarily in the lymph nodes and spleen, play a crucial role in the immune response. Nutritionally, factors like adequate intake of vitamins and minerals, particularly those known to support immune function, like vitamin C and zinc, can contribute to higher lymphocyte counts. (source, source)

Optimization

Prioritize fatty fish: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Perform breathwork and/or meditation: Stress has been shown to increase lymphocyte concentrations. (source) Meditation and breathwork have been shown to decrease stress, thereby reducing lymphocyte concentrations. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with fish oil: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Supplement with at least 3 grams of fish oil daily.

MCH

Explanation

MCH, or mean corpuscular hemoglobin, is a red blood cell measurement that quantifies the amount of hemoglobin per red blood cell. This assessment may be used to classify anemias. (source)

Low

Low mean corpuscular hemoglobin (MCH) levels can stem from physiological factors affecting red blood cell production and function, often linked to bone marrow health and iron metabolism. Nutritionally, insufficient intake of iron-rich foods can contribute to decreased MCH levels. (source, source)

Optimization

Prioritize iron-rich foods: Low levels of iron are associated with low MCH. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels and MCH. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

Prioritize proper hydration: Water intake has been shown to increase MCH. (source) Water directly aids in hemoglobin synthesis as water is needed for the regulation of oxygen-binding properties and directly increases MCH levels (source) Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Supplement with spirulina: Supplementation with spirulina has been shown to increase MCH. Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCH. (source, source, source) Recommendation: Supplement with at least 1 g of spirulina daily.

High

Elevated mean corpuscular hemoglobin (MCH) levels can stem from physiological factors involving red blood cell production and metabolism in the bone marrow and spleen. Nutritionally, deficiencies in key nutrients like vitamin B12 and folate can increase MCH levels, as these nutrients are essential for normal red blood cell development. (source, source)

Optimization

Prioritize quercetin-rich foods: Consumption of quercetin has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Eat at least one serving of quercetin-rich foods daily.

One serving examples: Kale (1 cup), Red Grapes (1 cup), Green Tea (4 fl oz), Apple (with skin) (1 medium apple), Tart Cherries (1 cup)

Resistance training: Resistance training has been shown to decrease MCH. (source) Resistance training accelerates red blood cell turnover and lowers MCH. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with quercetin: Quercetin supplementation has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Magnesium

Explanation

Magnesium is an electrolyte that plays a key role in a range of physiological processes, including cellular function and nerve conduction. Magnesium also supports psychological feelings of well-being. (source)

Low

Low serum magnesium levels can stem from physiological factors affecting the kidneys' ability to regulate magnesium excretion and the intestines' absorption of this vital mineral. Nutritionally, inadequate intake of magnesium-rich foods and nutrients like vitamin D can also contribute to deficiencies. (source, source, source)

Optimization

Eat magnesium-rich food: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Consume at least two servings of magnesium-rich foods per day.

One serving examples: Chia Seeds (2 tbs), Pumpkin Seeds (¼ cup), Almond (1 oz), Cashews (1 oz)

Avoid alcohol: Alcohol intake is associated with lower bodily stores of magnesium. (source) Alcohol acts as a diuretic, increasing the excretion of magnesium. Decreasing alcohol intake will aid in regulating magnesium concentrations in the body. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Perform breathwork and/or meditation: Breathwork has been shown to reduce markers of stress. (source) Stress is negatively associated with magnesium concentrations. When the body is under stress, it produces hormones like cortisol and utilizes magnesium at a higher-than-normal rate, thereby depleting blood magnesium levels. Meditation and breathwork have been shown to decrease the body’s stress response by activating the parasympathetic nervous system, which decreases stress hormones and regulates magnesium stores. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with magnesium: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.

High

Elevated serum magnesium levels can result from physiological factors such as impaired kidney function, as the kidneys play a vital role in regulating magnesium levels in the body. Nutritionally, excessive intake of magnesium-rich foods or supplements can also lead to high serum magnesium levels. (source, source, source)

Optimization

Limit magnesium-rich foods: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor and limit excess consumption of magnesium-rich foods, like dark chocolate, avocados, and nuts.

Avoid magnesium-based products: Laxative use has been shown to increase blood magnesium levels. (source) Magnesium is a primary ingredient in laxatives and consumption of magnesium increases magnesium concentrations in the body. (source, source) Recommendation: Monitor intake and magnesium concentration in products such as laxatives and antacids.

Avoid magnesium supplements: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor excess magnesium intake and magnesium supplement concentrations.

Lymphocyte

Explanation

Low

Optimization

One serving examples: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)

Supplement with glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume two to three 5 g servings of glutamine daily.

High

Optimization

Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Perform breathwork and/or meditation: Stress has been shown to increase lymphocyte concentrations. (source) Meditation and breathwork have been shown to decrease physiological stress markers, thereby reducing lymphocyte concentrations. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Linoleic Acid

Explanation

Linoleic acid is a polyunsaturated fatty acid that can be used as a source of energy. It also functions as a structural component of cell membranes. Linoleic acid is an essential nutrient that must be consumed, as it cannot be synthesized in the body. (source)

Low

Low serum linoleic acid levels can be influenced by physiological factors affecting the body's ability to metabolize and utilize this essential omega-6 fatty acid. From a nutritional perspective, inadequate intake of linoleic acid-rich foods, such as certain vegetable oils and nuts, can contribute to lower serum levels. (source, source)

Optimization

Prioritize linoleic acid-rich foods: Consumption of linoleic acid has been shown to increase linoleic acid levels. (source, source) Recommendation: Eat at least one serving of linoleic acid-rich foods daily.

One serving examples: Sunflower Seeds (1 oz), Walnuts (1 oz)

Avoid alcohol: Alcohol has been shown to reduce blood linoleic acid levels. (source, source) Increased alcohol consumption can lead to increased inflammation and oxidative stress in the liver, inhibiting its ability to metabolize fatty acids, including linoleic acid, thus reducing circulating levels. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with linoleic acid: Consumption of linoleic acid has been shown to increase linoleic acid levels. (source) Recommendation: Supplement with 4 g of safflower oil.

High

High serum linoleic acid levels can result from physiological factors related to metabolism and organ function, particularly the liver's role in processing fats. Nutritionally, excessive consumption of foods rich in linoleic acid, such as certain vegetable oils and processed foods, can lead to elevated levels in the bloodstream. (source, source)

Optimization

Limit Foods High in omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the blood. (source) Linoleic acid is an omega-6 fatty acid, so reducing the consumption of linoleic acid decreases levels in the body. (source) Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like mayonnaise, safflower oil, and some salad dressings.

Avoid smoking: Smoking has been shown to influence the metabolism of linoleic acid. (source) Cigarettes contain a high content of free radicals that increase oxidative stress, inflammation, and cell damage, which inhibits lipid metabolism, particularly in long-chain polyunsaturated fatty acids, like linoleic acid. Avoiding smoking will aid in regulating linoleic acid levels. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Monitor omega-6 fatty acids: Ingestion of omega-6 fatty acids increases omega-6 fatty acid levels in the blood. (source) Linoleic acid is an omega-6 fatty acid, so reducing the consumption of linoleic acid decreases levels in the body. (source) Recommendation: Monitor excess omega-6 fatty acid intake and supplementation.

Luteinizing Hormone

Explanation

Luteinizing hormone (LH), which is produced in the pituitary gland, stimulates key activities of the reproductive system. In females, LH stimulates the production of steroid hormones; in males, it stimulates the production of testosterone. (source)

Low

Low serum luteinizing hormone (LH) levels may stem from physiological factors related to the pituitary gland, which produces LH along with other hormones like follicle-stimulating hormone (FSH). Nutritionally, inadequate intake of essential nutrients, like zinc, for example, can also affect LH levels as these nutrients play a role in hormone regulation. (source, source)

Optimization

Prioritize zinc-rich foods: Zinc intake has been shown to increase luteinizing hormone levels. (source) Zinc is crucial for the proper functioning of the pituitary gland, which produces LH. Supporting the pituitary gland therefore increases LH levels. (source) Recommendation: Consume at least two servings of zinc-rich food a day.

One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)

Prioritize sleep: Sleep deprivation has been shown to negatively affect LH. (source) Sleep alters pituitary functions which influences gonadotropin concentrations such as LH. (source) Recommendations: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with ashwagandha: Ashwagandha has been shown to increase luteinizing hormone. (source) Ashwagandha regulates the hypothalamus-pituitary-adrenal axis, which plays a role in LH production. This regulation leads to decreases in cortisol and increases in sex hormone production, including LH. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

High

High serum luteinizing hormone (LH) levels can often stem from physiological factors related to the hypothalamus and pituitary gland, which regulate LH secretion. Lifestyle factors like inadequate sleep can disrupt the hypothalamic-pituitary-gonadal axis, leading to elevated LH levels. (source, source)

Optimization

Limit foods high in zinc: Zinc intake has been shown to increase LH levels. (source) Zinc plays a role in LH production through pathways related to the pituitary gland, so limiting excess zinc will aid in regulating LH levels. (source) Recommendation: Monitor and limit excess consumption of zinc-rich foods, like oysters, beef, and pumpkin seeds.

Perform breathwork and/or meditation: Chronic stress has been shown to negatively affect the luteinizing hormone secretion pathway. (source) Meditation and breathwork have been shown to reduce stress, which aids in the regulation of LH. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with myo-Inositol: Supplementation with myo-inositol has been shown to reduce luteinizing hormone concentrations. (source) Myo-inositol helps the body use glucose more efficiently, which leads to better regulation of hormone production, including LH. (source) Recommendation: Supplement with 2 g of myo-inositol.

Prioritize lipase-rich foods: Consumption of digestive enzymes reduces symptoms of gastrointestinal discomfort. (source) Intake of dietary fat may cause gastrointestinal discomfort when the body is unable to break down fat into an absorbable form. Eating lipase-rich foods aids in the breakdown of fat and has been shown to decrease symptoms of gastrointestinal discomfort. (source, source) Recommendation: Consume at least one serving of lipase-rich foods daily.

One serving examples: Walnuts (1 oz), Papaya (diced) (1 cup), Pineapple (chunks) (1 cup), Avocado (1 medium Avocado)

Supplement with digestive enzymes: Digestive enzyme supplements taken before high-fat meals reduce gastrointestinal symptoms. (source) Gastrointestinal symptoms may occur when the body is unable to break down fat. Supplements containing digestive enzymes aid in fat digestion, and they have been shown to decrease symptoms of gastrointestinal discomfort. (source, source) Recommendation: Supplement with digestive enzymes that contain amylase, protease, and lipase with meals.

High

High serum lipase levels can often be linked to physiological factors affecting the pancreas, where lipase is primarily produced. The pancreas plays a key role in regulating lipase levels, and factors such as pancreatic inflammation or injury can lead to elevated levels. From a nutritional perspective, consuming a diet high in fat can also temporarily increase serum lipase levels. (source, source)

Optimization

Limit intake of fatty foods: High-fat consumption has been shown to increase lipase. (source) Lipase plays a key role in the digestion of fats, so increased fat consumption stimulates the release of lipase. Recommendation: Monitor and limit excess fat intake.

Avoid alcohol: Alcohol intake has been shown to increase lipase levels. (source) Alcohol metabolism in the pancreas produces compounds that alter pancreatic cell function, leading to elevated digestive enzymes like lipase. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Maintain an athletic body composition: Lipase has been shown to be higher in heavier individuals. (source) Higher body fat increases levels of lipoprotein lipase (LPL) activity in adipose tissue because LPL is responsible for breaking down triglycerides in the bloodstream. Additionally, increased body fat is often associated with increased blood glucose levels, which stimulates insulin production and lipoprotein lipase activity. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with milk thistle: Milk thistle has been shown to reduce pancreatic lipase activity. (source) Milk thistle contains a compound that acts as a pancreatic lipase inhibitor that slows the breakdown of dietary fats by blocking enzymatic activity, thereby reducing lipase activity. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.

LDL Cholesterol

Explanation

LDL, or low-density lipoprotein, carries cholesterol in the blood from the liver to tissues that incorporate it into cell membranes. Unhealthy cholesterol levels increase the risk of coronary heart disease. (source, source)

Low

Generally, low levels of LDL cholesterol can be a sign of good health. Low serum LDL levels can be influenced by physiological factors related to the production and metabolism of cholesterol by the liver, as well as the body's overall lipid balance. From a nutritional perspective, a diet low in saturated and trans fats, along with a high intake of fiber and healthy fats, can contribute to lower LDL levels. (source, source)

Optimization

Prioritize red meat: Consumption of red meat increases LDL cholesterol. (source) Red meat contains high amounts of saturated fat that contribute to the formation of LDL particles in the bloodstream, increasing LDL levels in the body. (source) Recommendation: Consume two servings of high-quality red meat weekly.

Active recovery: Physical activity has been shown to be inversely related to LDL levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. Prioritizing recovery by decreasing exercise intensity will aid in regulating cholesterol levels in the body. helps the body regulate serum cholesterol. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

High

High serum LDL levels can often stem from physiological factors linked to cholesterol metabolism and liver function, as the liver regulates LDL production and clearance from the bloodstream. Nutritionally, excessive consumption of saturated and trans fats, along with a diet high in refined carbohydrates, can contribute to elevated LDL levels. (source, source)

Optimization

Prioritize CoQ10-rich foods: Consumption of CoQ10 positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Eat at least one serving of CoQ10-rich foods like organ meats, seafood and lentils daily.

One serving examples: Liver (3 oz), Lentils (1 cup), Salmon (3 oz), Mackerel (3 oz)

Resistance training: Resistance training has been shown to decrease LDL cholesterol levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Aerobic training: Aerobic training has been shown to decrease LDL cholesterol. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with green tea extract: Green tea extract has been shown to decrease LDL cholesterol. (source) Green tea contains catechins that directly aid in reducing lipid absorption, thereby decreasing LDL levels. (source) Recommendation: Supplement with at least 500 mg of green tea extract.

Supplement with CoQ10: CoQ10 supplementation positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

LDH

Explanation

LDH, or lactate dehydrogenase, is an enzyme involved in anaerobic metabolism. It is present in almost all tissues of the body, but high concentrations are found in muscle, liver, and kidney. LDH is a nonspecific marker of tissue turnover, a normal metabolic process. (source)

Low

Low serum LDH levels can be influenced by physiological factors such as decreased cellular turnover and reduced tissue damage, as LDH is primarily released from damaged cells. Nutritionally, inadequate intake of nutrients essential for cellular metabolism can also contribute to lower LDH levels. (source, source)

Optimization

Limit consumption of fatty fish: Excessive omega-3 fatty acid intake has been shown to lower LDH concentrations. (source) Omega-3 fatty acids reduce inflammation by decreasing muscle damage and oxidative stress within the body, which then decreases the release of LDH. Limiting excessive consumption of omega-3 fatty acids will help regulate LDH levels in the body. (source) Recommendation: Monitor and limit excess intake of fatty fish, like salmon, mackerel, and sardines.

Exercise at a high intensity: High intensity exercise is associated with increased LDH levels. (source) High intensity exercise can cause microscopic muscle tears, leading to the release of LDH from these damaged muscle cells into the bloodstream, thereby increasing LDH. (source, source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

High

High serum LDH levels can often stem from physiological factors affecting the health of various organs, including the liver, heart, muscles, and kidneys, as LDH is found in many body tissues. Factors such as intense physical exertion leading to muscle damage or insufficient hydration can also contribute to elevated LDH levels. (source, source)

Optimization

Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to lower LDH concentrations. (source) Omega-3 fatty acids reduce inflammation by decreasing muscle damage and oxidative stress within the body, which then decreases the release of LDH. (source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

IGF-1, Z-Score

Explanation

IGF-1, or insulin-like growth factor 1, is a hormone that regulates the effects of growth hormone in the body. The Z score is the number of standard deviations a given result lies above or below the mean, adjusted for both age and sex. (source)

Low

Optimization

Prioritize high-quality protein: Consumption of protein has been shown to increase IGF-1. (source) Protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

High

Optimization

High insulin levels can stem from physiological factors related to insulin resistance, particularly in tissues like muscle and adipose tissue, where insulin plays a role in glucose uptake and metabolism. Nutritionally, diets high in refined carbohydrates and added sugars can contribute to insulin spikes, as the body releases more insulin in response to elevated blood sugar levels. (source, source)

Optimization

Limit simple carbohydrates: Simple carbohydrate consumption increases insulin. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, triggering the release of insulin. Limiting the intake of simple carbohydrates regulates insulin levels. (source, source) Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels, which positively affect insulin levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate insulin levels. (source, source, source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Train regularly: Physical activity has been shown to reduce insulin levels, with greater effects at higher intensities. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Breaking up prolonged periods of sitting with movement will help regulate insulin levels in the body. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.

Prioritize sleep: Insufficient sleep is associated with dysregulated insulin. (source) By disrupting the body’s circadian rhythm, poor sleep can increase cortisol production negatively affecting insulin sensitivity causing a rise in insulin production. (source) Prioritizing sleep will help regulate this cascade and decrease insulin levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with berberine: Berberine has been shown to decrease insulin concentrations. (source) Berberine supports healthy insulin levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.

Hemoglobin A1c

Explanation

Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. Glucose binds to hemoglobin in the bloodstream, forming glycosylated hemoglobin, also known hemoglobin A1c. The hemoglobin A1c test measures the amount of sugar in the blood. (source, source)

Low

Low hemoglobin A1c levels can stem from physiological factors linked to insulin production and utilization, which are primarily influenced by the pancreas and muscle tissue. From a nutritional standpoint, a diet low in carbohydrates and sugars may lead to reduced hemoglobin A1c levels, as these nutrients impact blood sugar regulation. (source, source)

Optimization

Prioritize Carbohydrates: Consumption of carbohydrates is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Consume at least three servings of carbohydrates, like rice and fruits, daily.

Incorporate Organic Fruit Juice: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream. Simple carbohydrates can cause a faster and higher rise in blood sugar due to their lack of fiber, thus increasing hemoglobin A1c levels over time. (source, source) Recommendation: Drink 8 oz of organic juice.

Supplement with Carbohydrates: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Supplement with at least 15-30 g around the training window.

High

Elevated hemoglobin A1c levels can be influenced by physiological factors such as insulin resistance and impaired glucose metabolism, which may affect organs like the pancreas and liver. From a nutritional perspective, a diet high in refined sugars and carbohydrates can contribute to sustained high blood sugar levels, leading to increased hemoglobin A1c. (source, source)

Optimization

Limit Simple Carbohydrates: Consumption of carbohydrates has been associated with higher hemoglobin A1c levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream and binds to hemoglobin when blood sugar levels are high. (source, source) Limiting intake of simple carbohydrates will help regulate hemoglobin A1c levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate Cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate hemoglobin A1c levels. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Train Regularly: Aerobic and resistance training have been shown to reduce hemoglobin A1c. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source ) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Avoid Prolonged Sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source ) Breaking up prolonged periods of sitting with movement will help regulate hemoglobin A1c. Recommendation: Do a daily structured walk of at least one mile.

Supplement with Berberine: Berberine supplementation has been shown to decrease hemoglobin A1c levels. (source) Berberine supports healthy hemoglobin A1c levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.

Hematocrit

Explanation

Hematocrit is the portion of red blood cells within the total blood volume, which includes red blood cells and plasma. Testing indicates the red blood cell content of blood. (source, source)

Low

Low hematocrit levels can be influenced by physiological factors related to blood production and regulation, including decreased production of red blood cells in the bone marrow and increased breakdown of red blood cells. From a nutritional perspective, deficiencies in essential nutrients like iron, vitamin B12, and folate can impair red blood cell production and lead to lower hematocrit levels. (source, source)

Optimization

Prioritize iron-rich foods: Consumption of iron has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

Avoid alcohol: Alcohol consumption is associated with decreased hematocrit. (source). Alcohol impairs the production of red blood cells by negatively affecting how bone marrow responds to erythropoietin, the hormone responsible for stimulating red blood cell production. (source) Alcohol can also directly damage the cell membrane of red blood cells and inhibit the absorption of folate and B vitamins, both of which are directly involved in healthy red blood cell formation. (source, source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

High hematocrit levels can often be attributed to physiological factors related to dehydration and erythropoiesis, the process of red blood cell production that occurs primarily in the bone marrow. From a nutritional standpoint, inadequate fluid intake and certain dietary practices can lead to dehydration, while nutrient deficiencies such as iron, vitamin B12, and folate may influence erythropoiesis. (source, source)

Optimization

Limit iron-rich foods: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Prioritize high-quality protein: Protein consumption has been shown to increase fibrinogen synthesis. (source) Dietary protein intake increases the amount of amino acids that are available for fibrinogen synthesis by the liver. (source)Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Active recovery: Fibrinogen levels are inversely correlated to levels of physical activity. (source) Exercise stimulates the release of a compound that breaks down fibrinogen. Allowing the body time to recover between periods of intense physical activity will aid in maintaining fibrinogen concentrations. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with a quality protein source: Protein ingestion has been shown to stimulate fibrinogen synthesis. (source) Dietary protein intake increases the amount of amino acids that are available for fibrinogen synthesis by the liver. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.

High

High fibrinogen activity levels can be influenced by physiological factors related to the liver and inflammation, as fibrinogen is primarily produced in the liver and elevated in response to inflammation. From a nutritional perspective, diets high in saturated fats and processed foods can contribute to increased fibrinogen activity levels. (source, source)

Optimization

Prioritize fatty fish: Blood omega-3 fatty acid levels have been shown to blunt fibrinogen concentrations. (source) Omega-3 fatty acids decrease fibrinogen levels by inhibiting platelet aggregation and thrombin generation. (source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Train regularly: Regular exercise has been shown to reduce fibrinogen levels. (source) Exercise stimulates the release of a compound that breaks down fibrinogen, thereby reducing fibrinogen levels in the blood. (source, source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Supplement with fish oil: Blood omega-3 fatty acids levels have been shown to blunt fibrinogen concentrations. (source) Omega-3 fatty acids decrease fibrinogen levels by inhibiting platelet aggregation and thrombin generation. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.

Glucose

Explanation

Glucose is a simple sugar that provides fuel for the body. It plays a key role in both anaerobic and aerobic metabolism. Blood glucose levels are regulated by multiple organs, including the pancreas, liver, adrenal, thyroid, and pituitary glands. (source)

Low

Low serum glucose levels can stem from physiological factors like excessive insulin release or impaired glucose production by the liver, affecting energy levels and overall metabolism. From a nutritional perspective, inadequate carbohydrate intake or prolonged fasting can contribute to decreased glucose levels, impacting brain function and physical performance. (source, source)

Optimization

Prioritize complex carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Complex carbohydrates, like fiber, generate a slower release of glucose into the bloodstream compared to simple carbohydrates, due to their complex chains of sugar molecules that take longer to be broken down and converted into glucose. (source) Consuming complex carbohydrates aids in maintaining blood sugar levels. Recommendation: Consume at least 3 servings of carbohydrates daily.

One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)

Incorporate organic fruit juice: Carbohydrate consumption increases blood glucose levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Recommendation: Drink 8 oz of organic juice.

Maintain fluid balance: Overhydration is associated with decreased blood glucose. (source) Increased fluid intake decreases the relative concentration of glucose in the blood. (source) Recommendation: Monitor water consumption to ensure no more than 0.5 fl oz of water per pound of body weight per day.

Supplement with carbohydrates: Carbohydrate consumption increases blood glucose levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, increasing levels in the blood. Recommendation: Supplement with 15 to 30 g around the training window.

High

High serum glucose levels can stem from physiological factors like insulin resistance, where the body's cells become less responsive to insulin, leading to elevated blood sugar levels. Nutritionally, consuming excessive amounts of refined carbohydrates and sugars can contribute to spikes in blood glucose levels. (source, source)

Optimization

Limit simple carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Incorporate green tea: Drinking green tea has been shown to decrease fasting glucose. (source) Green tea contains EGCG, or epigallocatechin gallate, a compound that promotes cellular glucose transport proteins. (source) Recommendation: Drink at least one 8 fl oz cup of green tea daily.

Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.

Supplement with berberine: Berberine supplementation has been shown to decrease glucose concentrations. (source) Berberine supports the activity and proliferation of insulin beta cells, which improves blood sugar control and regulates blood glucose levels. (source) Recommendation: Supplement with at least 1 g of berberine daily.

HDL Cholesterol

Explanation

Cholesterol is transported through the blood attached to lipoproteins. HDL, or high-density lipoprotein, transports cholesterol from the blood to the liver, where it can be cleared from the body. (source)

Low

Low serum HDL levels can be influenced by physiological factors involving the liver, which produces HDL particles and facilitates their transport in the bloodstream. From a nutritional perspective, diets high in saturated fats and refined carbohydrates can lower HDL levels, while diets rich in unsaturated fats, fiber, and antioxidants can help raise them. (source, source)

Optimization

Prioritize healthy fats: Consumption of fatty acids increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very low-density lipoprotein in the liver by increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Consume at least one serving of foods containing healthy fats daily.

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Train regularly: Physical activity has been shown to increase HDL. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Supplement with fish oil: Fish oil supplementation increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very-low-density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Supplement with at least 3 grams of fish oil daily..

High

Generally, high HDL levels can be considered a sign of good health. Elevated levels can often be attributed to physiological factors related to liver and lipid metabolism, as the liver plays a crucial role in synthesizing and regulating HDL cholesterol. From a nutritional perspective, consuming a diet rich in unsaturated fats, fiber, and antioxidants can support higher HDL levels by promoting healthy cholesterol metabolism and function. (source, source)

Optimization

Maintain an athletic body composition: Body mass index is associated with serum GGT. (source) Increased body fat, particularly central adiposity, is associated with higher free radicals and oxidative stress, which leads to increases in liver enzymes, including GGT. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with iron: Iron supplementation is positively associated with GGT. (source) Iron helps maintain a balance between pro- and antioxidative stress pathways, which influence GGT concentrations. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

Elevated serum GGT levels may be linked to physiological factors related to liver health, as GGT is primarily produced in the liver and plays a role in detoxification processes. From a nutritional perspective, excessive alcohol consumption and a diet high in refined sugars and processed foods can contribute to higher GGT levels. (source, source)

Optimization

Prioritize vegetables: Vegetable consumption is associated with low GGT. (source) Vegetables contain numerous antioxidants, including flavonoids, polyphenols, and carotenoids, that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzyme levels, including GGT. (source) Recommendation: Consume four servings of vegetables daily.

Prioritize fruit: Consumption of fruit is associated with low GGT. (source) Fruit contains numerous antioxidants, including flavonoids, polyphenols, and carotenoids that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzymes, including GGT. (source) Recommendation: Consume at least two servings of fruit daily.

One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)

Avoid alcohol: Alcohol consumption has been associated with elevated GGT. (source) Alcohol is metabolized in the liver which triggers the release of GGT. (source) Limiting alcohol intake will decrease GGT concentrations in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Avoid smoking: Smoking has been associated with high levels of GGT. (source) Research suggests that the heavy metal and ethanol consumption related to smoking may result in oxidative stress, triggering the release of GGT and increasing concentrations in the body. (source) Avoiding smoking will decrease GGT levels. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with milk thistle: Supplementation with milk thistle has been shown to lower serum GGT levels. (source) Milk thistle contains a powerful antioxidant called silymarin, which supports metabolic pathways that reduce oxidative stress and decrease GGT levels. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.

Supplement with CoQ10: CoQ10 status has been shown to have positive effects on GGT concentrations. (source) CoQ10 contains antioxidants with anti-inflammatory properties that support pathways relating to liver metabolism, which leads to reductions in GGT. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

Globulin, Total

Explanation

Globulin, a major type of protein found in the blood, is a group of large proteins that are produced by the liver and the immune system. Globulins play key roles in blood clotting, liver, and immune function. (source, source)

Low

Prioritize iron-rich foods: Consumption of iron has been shown to increase serum ferritin concentrations. (source, source) Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

Aerobic training: Decreased cardiovascular fitness is associated with low ferritin. (source) Exercise training can increase the body’s need for iron due to increased red blood cell production and oxygen-carrying capacity requirements. This leads to increased iron storage in the body via ferritin. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with iron: Iron supplementation has been shown to increase serum ferritin concentrations. (source, source) Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

High serum ferritin levels can often stem from physiological factors related to iron metabolism and storage, which are primarily regulated by the liver. Nutritionally, excessive intake of iron-rich foods or supplementation can contribute to elevated ferritin levels. (source, source)

Optimization

Prioritize dark leafy green vegetables: Consumption of dark leafy green vegetables has been shown to reduce ferritin levels. These foods contain compounds called oxalates that can inhibit iron absorption, thus lowering the body's ability to store iron in ferritin molecules. (source) Recommendation: Consume at least two servings of dark leafy green vegetables daily.

One serving examples: Spinach (1 cup), Kale (1 cup), Broccoli (1 cup), Bok Choy (1 cup), Collard Greens (1 cup)

Donate blood: Blood donation has been shown to help reduce ferritin. Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.

Avoid iron: Iron supplementation has been shown to increase ferritin levels. (source) Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source) Limiting the intake of iron will decrease ferritin levels. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. (source, source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Consuming quercetin decreases ferritin by decreasing the amount of iron in the blood. Recommendation: Supplement with at least 200 mg of quercetin.

Estrone

Explanation

Estrone is a steroid hormone that is produced in small quantities by the ovary and adrenal gland. It is the predominant form of estrogen during menopause. (source)

Low

Low serum estrone levels in women can be influenced by physiological factors related to hormone regulation, particularly in the ovaries and adrenal glands, which are essential for estrone production. From a nutritional perspective, a diet lacking in essential nutrients like vitamins and minerals, as well as inadequate intake of healthy fats, can impact hormone synthesis. (source, source)

Optimization

Incorporate cow's milk: Cow's milk has been shown to increase serum estrone levels. Cow’s milk contains estrogen, and research demonstrates that this milk is absorbed by the body, increasing levels of serum estrone. (source) Recommendation: Consume at least 8 oz of cow's milk daily.

Incorporate yams: Yams have been shown to increase serum estrone levels. (source) Research suggests that yams contain a protein that stimulates biosynthesis of female sex hormones. (source) Recommendation: Consume at least one ½ cup serving of yams daily.

Active recovery: Physical activity has been shown to be inversely related to estrone concentrations. (source) Estrone is stored primarily in fat tissue that is oxidized during exercise. Further, exercise increases sex hormone-binding globulin which decreases the bioavailability of circulating estrogens. Incorporating active recovery techniques will aid in maintaining estrone concentrations. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Avoid soy-based supplements: Soy intake is negatively associated with estrone levels. (source) Soy contains phytoestrogens, compounds that bind to estrogen receptors and affect estrogen synthesis. Limiting soy consumption will help regulate estrone levels. (source) Recommendation: Monitor soy intake and soy concentrations in supplements.

High

Elevated serum estrone levels in women can stem from both physiological and nutritional factors. Physiologically, the ovaries and adrenal glands produce estrone, and imbalances in hormone regulation can lead to higher levels. Nutritionally, excess intake of estrogen-like compounds found in certain foods, such as soy products, can contribute to elevated estrone levels. (source, source)

Optimization

Prioritize fiber-rich foods: Low-fat, high-fiber diets have been shown to decrease estrone levels. (source) Fiber binds to estrogen in the intestine, and it decreases the reabsorption of estrogen in the colon, thereby reducing estrone levels in the body. (source, source) Recommendation: Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.

One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

Avoid alcohol: Alcohol has been shown to increase estrone levels. (source) Alcohol promotes the biosynthesis of estrogens, and it negatively affects the metabolism of estrogen in the liver. Limiting alcohol intake will help regulate estrone concentrations. (source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with grape seed extract: Grape seed extract has been shown to mediate estrone synthesis. (source) Grape seed extract contains compounds that inhibit aromatase, an enzyme that promotes the biosynthesis of estrogens, thereby decreasing estrone levels. (source) Recommendation: Supplement with at least 200 mg of grape seed extract.

DPA

Explanation

DPA, or docosapentaenoic acid, is an omega-3 fatty acid that has been shown to support multiple functions throughout the body. DPA plays an important role in cardiovascular and neural health as well as aiding in the reduction of systemic inflammation. (source)

Low

Prioritize fatty fish: Consumption of omega-3 fatty acids increases EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Eat fatty fish at restaurants: Consumption of omega-3 fatty acids increases EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: When dining out, choose fatty fish over other sources of protein.

Supplement with fish oil: Fish oil supplementation has been shown to increase serum EPA. (source) Fish oil is a rich source of omega-3 fatty acids. Consumption of omega-3 fatty acids increases EPA. (source, source) Recommendation: Consume at least 3 g of fish oil supplements daily.

High

High serum EPA levels can often result from physiological factors related to the metabolism and processing of omega-3 fatty acids by the liver. Nutritionally, consuming a diet rich in sources of EPA, such as fatty fish or fish oil supplements, can contribute to elevated levels in the bloodstream. Maintaining a balanced diet with adequate omega-3 intake supports overall health, including cardiovascular and brain function, while regular monitoring ensures optimal EPA levels. (source, source)

Optimization

Limit foods high in omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to increase EPA. (source) Limiting the intake of foods high in omega-3 fatty acids will decrease EPA. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor omega-3 fatty acids: Supplementing with omega-3 fatty acids raises EPA. (source) Limiting the intake of omega-3 fatty acids will decrease EPA. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.

Eosinophil Percentage

Explanation

Eosinophils are a type of white blood cell produced in the bone marrow. They primarily provide defense against parasites and promote allergic reactions. Eosinophil percentage is the portion of eosinophils among white blood cells in a sample. (source, source)

Low

Low serum eosinophil levels are generally considered a sign of good health.

Optimization

Low eosinophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High serum eosinophil levels can be influenced by physiological, nutritional, and environmental factors. Physiologically, eosinophils are produced in the bone marrow and are regulated by various immune signals. Nutritionally, certain dietary factors like food allergies, and allergies or exposure to environmental triggers can stimulate eosinophil production. (source, source)

Optimization

Prioritize quercetin-rich foods: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Consuming quercetin-rich foods will reduce eosinophil levels. Recommendation: Eat at least one serving of quercetin-rich foods daily.

One serving examples: Kale (1 cup), Red Grapes (1 cup), Green Tea (4 fl oz), Apple (with skin) (1 medium apple), Tart Cherries (1 cup)

Prioritize sleep: Adequate sleep duration has been associated with lower eosinophil levels. (source) Sleep disturbances like apnea and asthma increase inflammation which increases eosinophil levels. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with quercetin: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Supplementing with quercetin will decrease eosinophils. Recommendation: Supplement with at least 200 mg of quercetin.

DHT

Explanation

Dihydrotestosterone, or DHT, is a steroid hormone that plays a key role in the sexual development of males. DHT is considered the most potent hormone among the androgens (which also include testosterone, dehydroepiandrosterone, and androstenedione) due to its inability to convert to estrogen. DHT is not a key player in the normal physiology of adults. (source)

Low

Low serum dihydrotestosterone (DHT) levels can be influenced by physiological factors involving the testes and adrenal glands, which are responsible for DHT production. From a nutritional perspective, inadequate intake of nutrients essential for testosterone synthesis, such as zinc and vitamin D, can also impact DHT levels. (source, source)

Optimization

Prioritize healthy fats: Fat intake has been shown to mediate DHT levels. (source) Healthy fats, particularly omega-3 fatty acids, support pathways that lead to the formation of DHT. (source) Consuming healthy fats will increase DHT levels. Recommendation: Consume at least one serving of foods containing healthy fats daily.

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Resistance training: resistance training has been shown to raise serum DHT. (source) Resistance training stimulates the production of testosterone in the muscle, which is then converted to DHT. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Exercise at a high intensity: Sprint training has been shown to increase DHT. (source) Intense exercise stimulates the release of androgens, including testosterone, which is then converted to DHT, thereby increasing DHT concentrations in the body. (source, source) Recommendation: Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

Prioritize sleep: Sleep deprivation has been shown to decrease DHT levels. (source) Sleep plays a critical role in maintaining testosterone levels. Testosterone is a precursor to DHT, so supporting testosterone levels will aid in increasing DHT. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with creatine: Creatine supplementation has been shown to increase DHT levels. Creatine supports pathways that convert testosterone to DHT. (source) Recommendation: Supplement with at least 0.066 g of creatine per pound of body weight.

High

High serum dihydrotestosterone (DHT) levels can stem from physiological factors related to androgen production, particularly in the testes and adrenal glands. Nutritionally, excessive intake of foods rich in precursors to DHT, such as certain fats and proteins, may contribute to elevated levels. (source, source)

Optimization

Limit intake of fatty foods: Fat intake has been shown to mediate DHT levels. (source) Fatty foods, particularly those with high saturated fat content, have been shown to decrease testosterone, which limits the production of DHT. (source) Recommendation: Monitor and limit excess fat intake.

Avoid smoking: Cigarette smoking has been associated with high DHT levels. (source) Smoking inhibits the enzyme responsible for breaking down DHT. This inhibition causes DHT to remain in the body for longer periods of time, increasing overall levels. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with saw palmetto: Saw palmetto has been shown to inhibit 5-alpha-reductase, an enzyme that converts testosterone into DHT. (source) Supplementing with saw palmetto will decrease DHT levels. Recommendation: Supplement with at least 320 mg of saw palmetto.

DHEA-Sulfate

Explanation

DHEA, or dehydroepiandrosterone, sulfate is an androgen produced by the adrenal gland. It is the most abundant steroid hormone in circulation. DHEA-sulfate plays a key role in the production of male and female sex hormones. (source, source)

Low

Low serum DHEA levels can result from physiological factors involving the adrenal glands, which are responsible for producing this hormone. Stress and aging can affect adrenal function and contribute to decreased DHEA production. From a nutritional perspective, a diet lacking essential nutrients and healthy fats may also impact adrenal health and DHEA synthesis. (source, source)

Optimization

Prioritize high-quality protein: Quality protein intake is associated with increased levels of DHEA sulfate. (source) Consumption of protein, particularly from animal sources, is associated with increases in IGF-1, or insulin-like growth factor, a hormone that aids in the development of the portion of the adrenal gland responsible for DHEA production. DHEA can then be converted to DHEA-sulfate, increasing levels in the body. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Perform breathwork and/or meditation: Those who meditate have been shown to have higher DHEA-sulfate than their controls. (source) Research demonstrates that meditation modulates the hypothalamic-pituitary-adrenal axis, which stimulates the production of DHEA-sulfate. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with ashwagandha: Ashwagandha supplementation has been shown to increase DHEA sulfate levels. (source, source) Research indicates that ashwagandha primarily works by modulating the hypothalamus-pituitary-adrenal (HPA) axis, which stimulates the production of DHEA-sulfate. (source, source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

High

High serum DHEA levels can often be linked to physiological factors related to adrenal gland function, as the adrenal glands produce DHEA. Lifestyle factors such as stress, lack of sleep, and excessive alcohol consumption can also influence DHEA levels. (source, source)

Optimization

Avoid alcohol: Alcohol consumption has been associated with elevated DHEA-sulfate. (source, source) Alcohol may stimulate the adrenal glands thereby increasing the production of DHEA, which is mostly converted to DHEA-sulfate. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Eosinophil

Explanation

Eosinophils are a type of white blood cell produced in the bone marrow. They primarily help promote immune response throughout the body. (source, source)

Low

Low serum eosinophil levels are generally considered a sign of good health.

Optimization

Low eosinophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

Optimization

One serving examples: Kale (1 cup), Red Grapes (1 cup), Green Tea (4 fl oz), Apple (with skin) (1 medium apple), Tart Cherries (1 cup)

Cholesterol, Total

Explanation

Total cholesterol is a measure of lipid concentrations in the blood. This marker takes into account levels of HDL, LDL, and VLDL, and it is often associated with cardiovascular health. (source)

Low

Generally, low total cholesterol levels are considered to be a sign of good health. These levels may stem from physiological factors affecting liver function, as the liver is primarily responsible for cholesterol synthesis. Nutritionally, a diet low in saturated fats and cholesterol-containing foods can contribute to lower serum cholesterol levels. (source, source)

Optimization

Prioritize red meat: Saturated fat has been shown to promote cholesterol synthesis. (source) Red meat is a source of saturated fat. Recommendation: Consume two servings of high-quality red meat weekly.

Train regularly: Physical activity has been shown to increase HDL. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source)Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

High

Elevated total cholesterol levels can stem from physiological factors related to cholesterol metabolism, including the synthesis and regulation of cholesterol by the liver. Nutritionally, excessive intake of saturated and trans fats, as well as dietary cholesterol, can contribute to higher cholesterol levels. Elevated total cholesterol can have further implications on cardiovascular health (source, source)

Optimization

Limit saturated fats: Research has shown that the replacement of saturated fats with monounsaturated and polyunsaturated fats elicits a positive effect on cholesterol. (source) Saturated fats increase total cholesterol by suppressing low-density lipoprotein receptor pathways and increasing cholesterol synthesis. (source, source, source) Recommendation: Limit saturated fat intake to less than 15 g per day.

Prioritize fiber-rich foods: Diets high in fiber have been shown to positively affect cholesterol. (source) Dietary fiber decreases cholesterol absorption, which increases excretion through bile fecal matter, thereby decreasing total cholesterol levels. (source, source) Recommendation: Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.

One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

Prioritize CoQ10-rich foods: Consumption of CoQ10 has been shown to positively impact total cholesterol. (source) CoQ10 aids in the downregulation of the lectin-like oxidized LDL receptor and aids in the reduction of endothelial damage caused by reactive oxygen species. It also improves HDL-mediated cholesterol efflux capacity. CoQ10 also increases fatty acid oxidation which reduces oxidative stress by decreasing mitochondrial free fatty acids and increasing triglyceride lipolysis (source) Recommendation: Eat at least one serving of CoQ10-rich foods daily.

One serving examples: Liver (3 oz), Lentils (1 cup), Salmon (3 oz), Mackerel (3 oz)

Prioritize healthy fats: Consumption of DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. (source, source) Omega-3 fatty acids aid in the reduction of total cholesterol through a variety of mechanisms. Omega-3 fatty acids enhance the processes through which cholesterol is transported throughout the body and excreted. (source) They reduce very low density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Finally, Omega-3 fatty acid consumption reduces total triglycerides, which influence cholesterol levels. (source) Recommendation: Consume at least one serving of foods containing healthy fats daily.

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Train regularly: Both resistance and aerobic training sessions are recommended for promoting healthy cholesterol levels. (source) Exercise supports healthy cholesterol levels through multiple mechanisms. Exercise stimulates cholesterol transportation pathways, supporting cholesterol metabolism and excretion. (source, source) Additionally, exercise promotes lipoprotein lipase activity, which supports triglyceride metabolism and increases HDL concentrations. (source, source, source)Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Maintain an athletic body composition: Body fat percentage is positively correlated with total cholesterol levels. (source) Excess body fat has been shown to increase insulin resistance which has been shown to reduce lipoprotein lipase and increase hepatic lipase, negatively affecting HDL cholesterol. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with CoQ10: Supplementation with CoQ10 has been shown to decrease total cholesterol. (source) CoQ10 aids in downregulation of the lectin-like oxidized LDL receptor and aids in reduction of endothelial damage caused by reactive oxygen species (ROS). It also improves HDL-mediated cholesterol efflux capacity (CEF). CoQ10 also increases fatty acid oxidation which reduces oxidative stress by decreasing mitochondrial free fatty acids and increasing triglyceride lipolysis. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

Supplement with berberine: Berberine supplementation has been shown to decrease total cholesterol. (source) Berberine increases the production of cell-surface LDL receptors (LDLRs) by increasing the stability of LDLR mRNA during translation. LDLRs uptake cholesterol from the circulation into cells to compensate for the lower intracellular levels, thus lowering serum LDL levels (source, source) Recommendation: Supplement with at least 1 g of berberine daily.

Supplement with fish oil: Supplementation with DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. (source) Omega-3 fatty acids aid in the reduction of total cholesterol through a variety of mechanisms. Omega-3 fatty acids enhance the processes through which cholesterol is transported throughout the body and excreted. (source) They reduce very low density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Finally, Omega-3 fatty acid consumption reduces total triglycerides, which influence cholesterol levels. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.

Creatine Kinase, Total

Explanation

Creatine kinase is a primary marker of muscle damage. Monitoring these concentrations can give further insight into recovery and injury progress. (source)

Low

Low serum creatine kinase levels can result from physiological factors such as decreased muscle mass or reduced activity levels, as creatine kinase is primarily found in muscle tissue. From a nutritional perspective, inadequate protein intake or insufficient fuel for muscle metabolism can also contribute to lower creatine kinase levels. (source, source)

Optimization

Prioritize creatine-rich foods: Consumption of creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Eat foods rich in creatine daily.

One serving examples: Herring (3 oz), Beef (3.5 oz), Salmon (3 oz), Tuna (3 oz), Pork (lean cuts) (3.5 oz)

Resistance training: Resistance training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Exercise at a high intensity: High-intensity interval training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

Supplement with creatine: Supplementation with creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Supplement with at least 0.066 g of creatine per pound of body weight.

High

High serum creatine kinase levels can often be attributed to physiological factors related to muscle damage or stress, as creatine kinase is primarily found in skeletal muscle tissue. Intense physical activity without proper recovery and poor hydration can contribute to elevated levels, as well as insufficient intake of nutrients like antioxidants and electrolytes that support muscle health. (source, source, source)

Optimization

Prioritize high-quality protein: Ingestion of high-quality protein has been shown to decrease serum creatine kinase levels. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, reducing creatine kinase concentrations. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Active recovery: Physical activity has been shown to increase creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Active recovery techniques increase blood flow to damaged tissues, helping to clear creatine kinase and decrease concentrations in the blood. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with a quality protein source: Supplementation with protein has been shown to decrease creatine kinase concentrations. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, thereby reducing creatine kinase concentrations. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.

C-Reactive Protein

Explanation

C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. (source, source)

Low

Generally, low C-reactive protein (CRP) levels are considered to be a sign of good health.

Optimization

There's usually no specific concern or intervention for low CRP as it's typically a good sign of low systemic inflammation.

High

High C-reactive protein (CRP) levels can be influenced by physiological factors such as inflammation, as the liver produces CRP as part of the body's response to injury or infection. Nutritionally, consuming a diet high in processed foods, trans fats, and refined sugars can also contribute to elevated levels of C-reactive protein by promoting systemic inflammation. (source, source, source)

Optimization

Opt for Mediterranean-style meals: Adhering to a Mediterranean-style diet has been shown to positively affect C-reactive protein. (source) Due to the high levels of antioxidants from fruits and vegetables and anti-inflammatory properties of omega-3 fatty acids found in fish, this type of diet can decrease the oxidative stress that triggers inflammation, and as a result, reduce various inflammatory markers including CRP. (source) Recommendation: Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

Prioritize fatty fish: Ingestion of omega-3 fatty acids has been shown to reduce C-reactive protein. (source) The anti-inflammatory properties of omega-3 fatty acids found in fish can decrease the oxidative stress that triggers inflammation and reduce various inflammatory markers including CRP. (source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Train regularly: Maintaining a healthy, active lifestyle and body weight has been shown to have positive effects on C-reactive protein. (source) Consistent physical activity can decrease resting CRP levels by decreasing cytokine production and improving endothelial function and insulin sensitivity. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Supplement with fish oil: Ingestion of omega-3 fatty acids has been shown to help reduce C-reactive protein. (source) The anti-inflammatory properties of omega-3 fatty acids found in fish can decrease the oxidative stress that triggers inflammation and reduce various inflammatory markers including CRP. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.

Supplement with curcumin: Curcumin supplementation has been shown to decrease C-reactive protein. (source) Curcumin’s anti-inflammatory characteristics help reduce C-reactive protein levels by suppressing pro-inflammatory pathways that play a critical role in C-reactive protein production. (source) Recommendation: Supplement with at least 1 g of curcumin daily.

C-Peptide

Explanation

C-peptide helps in the formation of insulin. It is then secreted into the blood with insulin and is often used as an indicator of kidney function and insulin production and use. (source)

Low

Low C-peptide levels may stem from physiological factors related to pancreatic function, as C-peptide is produced during the processing of insulin in the pancreas. Nutritionally, a diet high in refined carbohydrates and sugars can lead to overstimulation of insulin production, potentially resulting in lower C-peptide levels over time. (source, source)

Optimization

Incorporate raw honey: Adding honey to meals has been shown to raise C-peptide levels. (source) Honey stimulates pancreatic beta cells which leads to a postprandial rise of plasma C-peptide. (source) Recommendation: Consume one to two servings of raw honey daily.

Train regularly: Physical activity has been shown to normalize C-peptide concentrations (source) C-peptide is a marker of insulin production. Physical activity is associated with greater insulin sensitivity, aiding in normalizing insulin production and subsequently C-peptide production. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Supplement with nicotinamide: Supplementation with nicotinamide has been shown to increase serum C-peptide levels. (source) Nicotinamide has been shown to induce islet B-cell regeneration in the pancreas and raise C-peptide levels. (source, source) Recommendation: Supplement with at least 200 mg of nicotinamide daily.

High

High C-peptide levels can stem from physiological factors such as increased insulin production by the pancreas and improved glucose metabolism. Nutritionally, consuming excess carbohydrates and refined sugars can lead to elevated C-peptide levels as the body works to manage glucose levels. (source, source)

Optimization

Prioritize fatty fish: Ingestion of omega-3 fatty acids has been shown to positively affect C-peptide levels. (source). Insulin resistance has been linked to mitochondrial dysfunction, endoplasmic reticulum stress, and oxidative stress. The buildup of lipids as a result of mitochondrial dysfunction and reactive oxygen species accumulation are significant factors causing cellular insulin resistance and increased levels of C-peptides. The anti-inflammatory properties of omega-3 fatty acids aid in lowering levels of oxidative stress and endoplasmic reticulum stress, helping to reduce C-peptide. (source) Recommendation: Eat at least two servings of fatty fish a week.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Incorporate cinnamon: Consumption of cinnamon with meals has been shown to decrease C-peptide concentrations. (source) Cinnamon may acutely regulate postprandial glucose-stimulated insulin secretion by increasing insulin sensitivity through multiple mechanisms and subsequently C-peptide levels. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Maintain an athletic body composition: Individuals with markers of obesity have been shown to have increased C-peptide levels. (source, source) C-peptide is a marker for insulin production. Physical activity is associated with greater insulin sensitivity, aiding in normalizing insulin production and subsequently C-peptide production. (source, source ) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Train regularly: Physical activity has been shown to normalize C-peptide concentrations. (source) C-peptide is a marker for insulin production. Physical activity is associated with greater insulin sensitivity, aiding in normalizing insulin production and subsequently C-peptide production. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) C-peptide is a marker for insulin production. Physical activity is associated with greater insulin sensitivity, aiding in normalizing insulin production and subsequently C-peptide production. (source) Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.

Supplement with fish oil: Ingestion of omega-3 fatty acids has been shown to positively affect C-peptide levels. (source) Insulin resistance has been linked to mitochondrial dysfunction, endoplasmic reticulum stress, and oxidative stress. The buildup of lipids as a result of mitochondrial dysfunction and reactive oxygen species accumulation are significant factors causing cellular insulin resistance and increased levels of C-peptides. The anti-inflammatory properties of omega-3 fatty acids aid in lowering levels of oxidative stress and endoplasmic reticulum stress, helping to reduce C-peptide. (source) Recommendation: Supplement with at least 3 grams of fish oil daily..

Supplement with curcumin: Curcumin supplementation has been shown to decrease C-peptide. (source) Curcumin’s anti-inflammatory properties have been shown to support β-cell functions, helping to lower C-peptide levels. (source) Recommendation: Supplement with at least 1 g of curcumin daily.

Creatinine

Explanation

Serum creatinine concentrations can be influenced by multiple factors including daily activity and dietary habits. Often, its presence in the blood is used as a marker of kidney function. (source, source)

Low

Low serum creatinine levels can stem from physiological factors involving muscle mass and kidney function, as creatinine is a byproduct of muscle metabolism that is filtered by the kidneys. Further, insufficient protein intake or inadequate muscle development can contribute to lower creatinine levels. (source, source)

Optimization

Limit foods high in fiber: Daily fiber intake has been shown to reduce creatinine levels. (source) Fiber increases the bulk of the stool and provides a fecal route of excretion for nitrogenous waste, including creatinine. (source, source) Further, fiber aids in supporting bacterial creatinase, which breaks down creatinine, in the intestine. (source) Limiting fiber intake regulates creatinine levels in the body. Recommendation: Monitor and limit excess intake of fiber-rich foods, like oats, beans, and whole grains.

Exercise at a high intensity: High-intensity resistance training increases creatinine levels. (source) Exercise induces muscle damage that results in elevated creatinine levels. (source) Recommendation: Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

High

Elevated serum creatinine levels may arise from physiological factors related to kidney function, as creatinine is a waste product filtered out by the kidneys. Nutritionally, factors like excessive intake of protein-rich foods can contribute to higher creatinine levels, as the breakdown of protein produces creatinine. (source, source)

Optimization

Prioritize fiber-rich foods: Daily fiber intake has been shown to reduce creatinine levels. (source) Fiber increases the stool bulk and provides a fecal route of excretion for nitrogenous waste, including creatinine, resulting in decreased levels of creatinine in the body. (source, source) Further, fiber aids in supporting bacterial creatinase, which breaks down creatinine, in the intestine. (source) Recommendation: Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.

One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

Prioritize proper hydration: Dehydration associated with exercise has been shown to raise markers of kidney damage. (source) Dehydration decreases the kidneys' ability to metabolize waste, including creatinine. (source) Ensuring adequate water intake regulates creatinine concentrations in the body. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Supplement with vitamin C: Low vitamin C is associated with high creatinine concentrations. (source) Vitamin C supplementation improves endothelial function of the kidneys, resulting in enhanced kidney function, including the ability to metabolize and clear waste, like creatinine, from the blood. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Carbon Dioxide, Total

Explanation

Total carbon dioxide is measured as an indicator of serum bicarbonate and pH balance within the body. Total carbon dioxide is often used in consideration with other biomarkers to help evaluate potential acid-base disturbances. (source)

Low

Low serum carbon dioxide levels can be influenced by physiological factors related to kidney function and respiratory health, as these organs help regulate the body's acid-base balance. From a nutritional standpoint, suboptimal intake of fruits and vegetables can also contribute to decreased serum carbon dioxide levels. (source, source, source, source)

Optimization

Get outside: Time in nature, whether walking or sitting, has been shown to decrease cortisol levels. (source) The biodiversity of nature and its sounds aid in stimulating the parasympathetic nervous system, thus decreasing markers of stress, including cortisol. (source) Recommendation: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.

Perform breathwork and/or meditation: Breathwork has been shown to reduce cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, which leads to a decrease in heart rate and blood pressure and results in reductions in cortisol. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with ashwagandha: Supplementation with ashwagandha has been shown to reduce serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, thereby reducing cortisol concentrations. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

Copper

Explanation

Copper is an essential micronutrient that plays a role in multiple biological functions. Abnormalities in copper concentrations may have implications for energy production, oxidative stress, cellular function, and more. (source)

Low

Low serum copper levels may stem from physiological factors affecting the liver's ability to metabolize and distribute copper throughout the body, as the liver plays a central role in copper homeostasis. Nutritionally, inadequate intake of copper-rich foods, such as nuts, seeds, and shellfish, or overconsumption of foods high in zinc can contribute to deficiencies. (source, source, source)

Optimization

Supplement with vitamin C: Supplementation with vitamin C has been shown to decrease calcium levels. (source) Vitamin C supplementation aids in a decrease in parathyroid hormone which helps to reduce calcium. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Avoid vitamin D: Over-supplementation of vitamin D can lead to increased calcium levels in the blood. (source) Vitamin D increases intestinal absorption of calcium, increasing levels in the blood. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.

Chloride

Explanation

Chloride is a vital electrolyte found in the body. Chloride balance is maintained by the kidneys, and it is a primary factor in pH balance. (source, source)

Low

Low serum chloride levels may stem from physiological factors affecting kidney function, as the kidneys play a crucial role in chloride balance within the body. From a nutritional perspective, inadequate intake of chloride-rich foods or excessive loss of water through sweating can also contribute to decreased chloride levels. (source, source)

Optimization

Prioritize chloride-rich foods: Consumption of chloride-rich foods has been shown to increase chloride levels. (source, source) Recommendation: Consume at least two servings of chloride-rich foodsolives a week.

One serving examples: Table Salt (1 tsp), Seaweed (dried) (3 g), Green Olives (10 large olives), Cheddar Cheese (1.5 oz)

Maintain fluid balance: Overconsumption of water can reduce serum chloride. (source) Excess water dilutes the concentration of electrolytes in the bloodstream, including chloride. The kidneys then work to eliminate excess fluid, resulting in increased excretion of chloride in urine. (source, source) Ensuring proper hydration will help regulate chloride levels. Recommendation: Monitor water consumption to ensure no more than 0.5 fl oz of water per pound of body weight per day.

Supplement with electrolytes: Lysine chloride supplementation has been associated with increased serum chloride levels. (source) Chloride compounds supply chloride ions when ingested, which are then absorbed into the bloodstream, creating readily available chloride that can be used to maintain electrolyte balance. (source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.

High

Elevated serum chloride levels can often be attributed to physiological factors such as dehydration or kidney function, as the kidneys play a vital role in maintaining electrolyte balance. From a nutritional standpoint, excessive intake of salt or chloride-rich foods can contribute to higher chloride levels. (source, source)

Optimization

Limit chloride-rich foods: Consumption of chloride-rich foods has been shown to increase chloride levels in the body. (source, source) Limiting the intake of chloride-rich foods will decrease chloride concentrations. Recommendation: Monitor and limit excess consumption of chloride-rich foods, like seaweed, tomatoes, and olives.

Prioritize proper hydration: Loss of electrolyte-free water is associated with high levels of chloride. (source) Maintaining fluid balance will aid in regulating chloride concentrations. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Avoid chloride supplements: Consumption of chloride has been shown to increase chloride levels. (source, source) Limiting the intake of chloride will decrease chloride concentrations. Recommendation: Monitor chloride intake and concentrations in supplements.

BUN

Explanation

BUN refers to blood urea nitrogen. Urea is one of the primary metabolites from protein digestion and tissue turnover. In a healthy system, urea is then filtered out of the blood by the kidneys and expelled from the body via urination. (source)

Low

Low BUN levels can be influenced by physiological factors related to liver and kidney function, as these organs are involved in the production and elimination of urea. Nutritionally, insufficient protein intake can contribute to lower BUN levels, as urea is a byproduct of protein metabolism. (source)

Optimization

Prioritize high-quality protein: Low protein intake has been shown to negatively affect serum BUN levels. (source) Urea is the primary metabolite derived from dietary protein intake and tissue protein turnover, thus low BUN levels would be a result of low protein intake. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Avoid alcohol: Alcohol consumption has been associated with low BUN levels. (source) Alcohol consumption contributes to a reduction in the body’s ability to convert amino nitrogen into urea. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with a quality protein source: Low protein intake has been shown to negatively affect serum BUN levels. (source) Urea is the primary metabolite derived from dietary protein intake and tissue protein turnover, thus low BUN levels would be a result of low protein intake. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.

High

Elevated BUN levels can result from physiological factors related to kidney function and hydration status. The kidneys play a crucial role in filtering waste products like urea from the bloodstream, and dehydration can concentrate urea levels in the blood. From a nutritional perspective, excessive protein intake can also contribute to higher BUN levels, as protein metabolism generates urea as a byproduct. (source, source)

Optimization

Prioritize proper hydration: Elevated BUN levels have been associated with dehydration. (source) BUN is a measure of the amount of nitrogen in blood from the waste product urea, found in the liver and excreted in urine. Dehydration causes serum levels to decrease, increasing BUN concentrations. (source) Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Avoid smoking: Smokers have been shown to have higher BUN concentrations than nonsmokers. (source) Smoking is associated with renal function deterioration mediated by elevated homocysteine levels. (source) As kidney function diminishes, BUN concentrations rise. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with a vitamin B complex: Low levels of vitamins B1 and B2 have been associated with high BUN concentrations. (source) Supplementation with vitamin B complex helps suppress oxidative pathways that hinder kidney health and function. (source) Supporting kidney health helps to lower BUN concentrations. Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

Bilirubin, Total

Explanation

Bilirubin is created through the breakdown of hemoglobin. Though toxic, bilirubin can be neutralized through processing by the liver. Its presence in the blood is often an indicator of liver health. (source)

Low

Low blood bilirubin levels can stem from physiological factors linked to liver health and red blood cell turnover, as the liver is responsible for processing bilirubin from the breakdown of old red blood cells. Nutritionally, insufficient intake of foods rich in antioxidants and certain vitamins, like vitamin C and folic acid, may impact bilirubin production. (source, source, source)

Optimization

Prioritize flavonoid-rich foods: Eating flavonoid-rich foods has been associated with higher bilirubin levels. (source) Flavonoids can increase bilirubin levels by inhibiting the liver enzymes that remove bilirubin from the system. (source, source ) Recommendation: Consume at least one serving of flavonoid-rich foods daily.

One serving examples: Dark Chocolate (1 oz), Blackberries (¾ cup), Kale (1 cup), Green Tea (1 cup), Apple (with skin) (1 medium apple)

Train regularly: Engaging in physical activity has been shown to promote healthy bilirubin levels. (source) Exercise promotes heme-oxygenase-1 activity, supporting a primary bilirubin production pathway. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Supplement with milk thistle: Supplementation with milk thistle has been shown to positively affect serum bilirubin levels. Milk thistle is a great source of flavonoids, which have been shown to increase bilirubin levels by inhibiting the liver enzymes that remove bilirubin from the system (source, source ) Recommendation: Supplement with at least 420 mg of milk thistle daily.

High

High blood bilirubin levels can often stem from physiological factors affecting liver function, as the liver plays a key role in processing and eliminating bilirubin from the body. Nutritionally, factors like excessive intake of certain foods, alcohol, or medications, as well as dehydration may also contribute to elevated bilirubin levels. (source, source, source)

Optimization

Prioritize vitamin C-rich foods: Consumption of vitamin C has been shown to positively affect bilirubin concentrations. (source) Vitamin C's antioxidative properties support liver health by reducing liver stress and resulting in a decrease in bilirubin levels. (source) Recommendation: Consume at least one serving of foods high in vitamin C daily.

One serving examples: Red Bell Peppers (chopped) (1 cup), Strawberries (8 medium strawberries), Orange (1 medium orange), Grapefruit (½ large grapefruit), Citrus Juice (100%) (½ cup)

Avoid alcohol: Alcohol consumption has been shown to raise bilirubin levels. (source) Alcohol is disruptive to multiple liver functions, including bilirubin conjugation and removal. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with N-Acetylcysteine (NAC): NAC supplementation has been shown to reduce serum bilirubin levels. (source) NAC is a powerful antioxidant and has been shown to successfully reduce reactive oxygen species in the body, helping to reduce liver stress and bilirubin concentrations. (source) Recommendation: Supplement with at least 600 mg of NAC daily.

Alkaline Phosphatase

Explanation

Alkaline phosphatases (ALP) are a group of isoenzymes located in the cell membrane. In the body, there are two types of ALPs, tissue-specific and tissue-nonspecific. While both can be found in plasma, tissue-nonspecific ALPs are the most abundant. Levels are highest during childhood and puberty due to bone growth and decline as we age. (source)

Low

Low alkaline phosphatase levels can stem from physiological factors affecting liver function and bone health. Nutritionally, low alkaline phosphatase concentrations can stem from factors related to malnutrition, such as zinc or magnesium deficiencies. (source)

Optimization

Prioritize zinc-rich foods: Low levels of alkaline phosphatase have been associated with low zinc. (source) Zinc has been shown to increase ALP activity by increasing the enzyme's half-life, as well as by reversing the effect of inorganic phosphate withdrawal. (source, source) Recommendation: Consume at least two servings of zinc-rich food a day.

One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)

Prioritize magnesium-rich food: Low levels of alkaline phosphatase have been associated with low magnesium. (source) Magnesium can affect the structure and function of ALP by increasing activity, as well as by controlling structural binding sites of the enzyme. (source) Recommendation: Consume at least two servings of magnesium-rich foods per day.

One serving examples: Chia Seeds (2 tbs), Pumpkin Seeds (¼ cup), Almond (1 oz), Cashews (1 oz)

Resistance training: Alkaline phosphatase, a marker of bone formation, has been shown to positively respond to resistance training. Resistance training increases the mechanical load on the skeleton, which stimulates osteogenesis, or bone formation (source, source, source, source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with zinc: Low levels of alkaline phosphatase have been associated with low zinc concentrations. (source) Zinc has been shown to increase ALP activity by increasing the enzyme's half-life, as well as by reversing the effect of inorganic phosphate withdrawal. (source) Recommendation: Supplement with at least 5 mg of zinc daily.

Supplement with magnesium: Low levels of alkaline phosphatase have been associated with low magnesium concentrations. Supplementation with magnesium, which is a co-factor of ALP, has been shown to increase ALP activity through the interaction of structural sites on ALP to convert it into a more active form. (source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.

High

Elevated alkaline phosphatase levels can often result from physiological factors linked to liver, kidney, and bone health. These increased levels can have wider implications as they are associated with obesity and metabolic inefficiencies. (source, source)

Optimization

Prioritize foods high in vitamin D: Vitamin D concentrations in the blood are inversely correlated with ALP. (source) ALP plays a major role in bone mineralization and is released into the blood during states of high bone turnover. (source) Vitamin D influences parathyroid hormone concentrations, which are positively associated with bone turnover. (source) Adequate concentrations of vitamin D help maintain healthy parathyroid concentrations and support a healthy bone turnover, reducing ALP concentrations. Recommendation: Consume at least one serving of foods high in vitamin D daily.

One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 oz)

Avoid processed foods: Ultra-processed food consumption is associated with high ALP concentrations. (source) The body stores significant amounts of ALP in the liver. When the liver is stressed, ALP is released into the blood. (source) Processed foods have been shown to stress the liver and increase ALP concentrations. (source) Relieving liver stress helps to decrease ALP concentrations. Recommendation: Monitor the consumption of processed foods and limit or avoid them when possible.

Avoid smoking: Smoking has been associated with elevated ALP concentrations. (source, source) Smoking has been shown to stress primary ALP storage sites, like the liver. When these organs are stressed, ALP is released into the blood. (source, source) Relieving liver stress helps to decrease ALP concentrations. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Get sun exposure: Low levels of serum vitamin D have been associated with elevated alkaline phosphatase levels. (source) Sun exposure increases vitamin D concentrations. (source, source) Vitamin D influences parathyroid hormone concentrations, which have been shown to be positively associated with bone turnover. (source) ALP is released into the blood during states of high bone turnover, a result of its role in bone mineralization. (source) Adequate concentrations of vitamin D help maintain healthy parathyroid concentrations and support a healthy bone turnover, reducing ALP concentrations. (source) Recommendation: Get at least 30 minutes of outdoor sunlight exposure with as much skin exposed as possible daily.

Supplement with vitamin D: Vitamin D concentrations in the blood are inversely correlated with ALP. (source) ALP plays a major role in bone mineralization and is released into the blood during states of high bone turnover. (source) Vitamin D influences parathyroid hormone concentrations, which are positively associated with bone turnover. (source) Adequate concentrations help maintain healthy parathyroid concentrations and support a healthy bone turnover, reducing ALP concentrations. Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.

AST

Explanation

AST, or aspartate aminotransferase, is a liver enzyme. While this enzyme can be found throughout the body, its presence in the blood is often an indicator of liver health. (source, source)

Low

Low blood AST levels can be influenced by both physiological and nutritional factors. Physiologically, decreased AST levels may indicate impaired liver function. From a nutritional perspective, insufficient intake of nutrients necessary for liver health, such as B vitamins, may cause decreased AST levels. (source)

Optimization

Prioritize vegetables: Basophil count has been associated with low vegetable intake. (source) A regular diet of high vegetable intake correlates to a lower inflammatory profile for white blood cells. In particular, green leafy vegetables like spinach and kale are high in dietary nitrate concentrations, which have been linked to lower levels of oxidative stress and promote a healthy gut microbiome. Together, vegetables promote a multifactorial approach to reducing basophil count. (source) Recommendation: Consume four servings of vegetables daily.

One serving examples: Salmon (3 oz), Chicken Breast (3.5 oz), Potatoes (mashed skin on) (1 cup), Yellowfin Tuna (3 oz), Chickpeas (1 cup)

Avoid coffee: Coffee consumption has been associated with lower AST levels. (source) AST levels are reduced with coffee consumption due to its polyphenol content, which exerts antioxidant properties that mediate liver enzymes. (source) Recommendation: Monitor and limit coffee intake.

Resistance training: Resistance training has been shown to increase AST levels. (source) While primarily a liver enzyme, AST can also be found in muscle tissue. Acute resistance training causes muscle damage which can lead to an increase of AST. (source ) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a vitamin B complex: Vitamin B6 has been shown to improve AST concentrations. (source) Pyridoxal-5-phosphate (PLP) is a form of vitamin B6 and is a required cofactor of several enzymes, including AST. Therefore, increasing levels of B6 in the system will increase the activity of AST. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

Elevated blood AST levels can often be attributed to physiological factors affecting the liver, heart, and muscles, as AST is found in high concentrations in these tissues. From a nutritional perspective, excessive intake of alcohol or the use of certain medications can contribute to increased AST levels. (source, source)

Optimization

Drink green tea: Consumption of green tea extract has been shown to reduce AST levels. (source) EGCG, or epigallocatechin-3-gallate, the main catechin in green tea, is believed to reduce oxidative stress in the liver, thereby decreasing liver enzymes, including AST. (source)Recommendation: Drink at least one 8 fl oz cup of green tea daily.

Drink black coffee: Coffee consumption has been associated with lower AST levels. (source) Black coffee is high in polyphenols which exert antioxidant properties that mediate liver enzymes, including AST. (source) Recommendation: Drink coffee as desired.

Avoid alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) The liver is primarily responsible for detoxifying various metabolic and environmental toxins, including the metabolism of alcohol. Excessive alcohol intake can damage the liver due to an increase in the activity of liver enzymes, including AST. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Active recovery: Intense exercise has been shown to negatively affect AST levels. (source) An intense exercise bout can induce microscopic tears in the muscle fibers, releasing AST into the bloodstream. (source) Recovery days allow these levels to return to a normal state. Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with milk thistle: Supplementation with milk thistle has been shown to benefit AST concentrations. (source) Milk thistle’s flavonoid content, particularly Silymarin, exhibits antioxidant and anti-inflammatory properties that help lower liver enzymes, including AST. (source ) Recommendation: Supplement with at least 420 mg of milk thistle daily.

Supplement with green tea extract: Consuming green tea extract has been shown to lower AST. (source) EGCG, or epigallocatechin-3-gallate, the main catechin in green tea, is believed to reduce oxidative stress in the liver, thereby decreasing liver enzymes, including AST. (source) Recommendation: Supplement with at least 500 mg of green tea extract.

ALT

Explanation

Alanine amino transference, or ALT, is a liver enzyme made in the cytosol of liver cells. This enzyme plays an important role in amino acid metabolism and gluconeogenesis. While this enzyme is primarily found in the liver, it is also found in skeletal muscle. While these enzymes are typically found in the blood at low levels, any compromise of liver or muscle cell integrity can cause an increase in ALT concentrations. (source, source, source)

Low

Low blood ALT levels can be influenced by physiological factors related to liver and muscle health and function. From a nutritional perspective, deficiencies in certain vitamins and minerals that are essential for liver function can also negatively affect levels. (source)

Optimization

Prioritize foods high in vitamin B6: ALT concentrations have been positively associated with vitamin B6. (source) Pyridoxal-5-phosphate (PLP), a form of vitamin B6, is a necessary cofactor of ALT. Thus, an increase in vitamin B6 will increase ALT activity. (source) Recommendation: Consume at least two servings a day of high vitamin B6 foods.

One serving examples: Salmon (3 oz), Chicken Breast (3.5 oz), Potatoes (mashed skin on) (1 cup), Yellowfin Tuna (3 oz), Chickpeas (1 cup)

Resistance training: Resistance training has been shown to increase ALT levels. (source) ALT concentrations have been positively associated with muscle mass. (source) Resistance training helps to increase muscle mass, positively affecting ALT concentrations. Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a vitamin B Complex: ALT concentrations are positively associated with vitamin B6 supplementation. (source) Pyridoxal-5-phosphate (PLP), a form of vitamin B6, is a necessary cofactor of ALT. Thus, an increase in vitamin B6 will increase ALT activity. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

Commonly, high blood ALT levels can be linked to physiological factors affecting liver and muscle health. ALT is found primarily in liver cells and released into the bloodstream when liver cells are damaged or inflamed. ALT is also found in skeletal muscle. When skeletal muscle is damaged, ALT is released into the blood, increasing concentrations. Further, extreme exertion and nutritional habits that strain the liver, such as excessive alcohol intake, can contribute to elevated ALT levels. (source, source, source)

Optimization

Limit sugar intake: Sugar intake has been shown to increase ALT concentrations. (source) Consuming excess sugar, particularly fructose, has been associated with increased liver fat accumulation, decreasing liver efficiency and negatively affecting function. (source) Decreasing sugar intake can help relieve liver stress and decrease ALT concentrations. Recommendation: Monitor and limit excess added sugar intake.

Incorporate green tea: Consuming green tea extract has been shown to lower ALT. (source ) EGCG, or epigallocatechin gallate, the main catechin in green tea, has been shown to reduce liver oxidation stress and inflammatory responses and regulate energy balance. (source, source) Reducing liver stress helps to decrease ALT concentrations.Recommendation: Drink at least one 8 fl oz cup of green tea daily.

Train regularly: Both resistance training and aerobic training have been shown to positively affect ALT concentrations. (source). Exercise training increases insulin sensitivity and decreases markers of inflammation, as well as fatty acids in the liver, which has a direct impact on ALT levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

Maintain an athletic body composition: As body fat increases, so do ALT levels. (source, source) Body fat is associated with increased cholesterol levels, which is also associated with increased ALT levels. (source, source) Cholesterol is metabolized in the liver. (source) These findings suggest that body fat increases liver stress through increased cholesterol metabolism. Reducing body fat can positively affect cholesterol levels and decrease stress on the liver, leading to improved ALT concentrations. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Avoid alcohol: Alcohol consumption has been shown to negatively affect ALT concentrations. (source) Chronic overuse of alcohol causes elevated ALT levels due to increased inflammation and oxidative stress from the breakdown of alcohol. (source) Reducing alcohol intake helps to decrease liver stress and its associated biomarkers, like ALT. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with green tea extract: Consuming green tea extract has been shown to lower ALT. (source ) EGCG, or epigallocatechin gallate, the main catechin in green tea, has been shown to reduce liver oxidation stress and inflammatory responses and regulate energy balance. (source, source) Reducing liver stress helps to decrease ALT concentrations. Recommendation: Supplement with at least 500 mg of green tea extract.

Basophil

Explanation

Basophils are immune cells derived from bone marrow stem cells. While basophils are not very common, their presence in the blood can be associated with a wide range of activities in the body, including allergic reactions and infections. (source)

Low

Generally, low basophil levels are considered to be a sign of good health. These levels can be influenced by physiological factors relating to bone marrow, where these immune cells are produced. Low levels may indicate thyroid overactivity. (source, source)

Optimization

Low basophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High blood basophil levels can stem from physiological factors related to immune system function, as basophils are a type of white blood cell involved in allergic reactions and inflammation. Nutritionally, dietary factors, such as allergies to specific foods, may influence basophil levels in the blood. (source, source)

Optimization

Avoid allergens and irritants: Basophils have been shown to play a major role in the body's response to allergens and other irritants. (source, source) Recommendation: Understand any allergens or irritants (such as pollens, foods, or other substances) personal to you and work to avoid them to decrease excess environmental stress load.

Supplement with quercetin: Quercetin has been shown to have anti-allergic effects by inhibiting the expression of CD63 and CD203c, markers of basophil cell activation and various allergies, and subsequent histamine response. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Amylase

Explanation

Amylase is a pancreatic digestive enzyme that is also found at low levels throughout the body. Primarily, amylase breaks down complex carbohydrates into simple sugars. (source)

Low

Low blood amylase levels may result from physiological factors affecting the pancreas as well as metabolic and endocrinological issues. Nutritionally, alcohol intake and inadequate intake of carbohydrates, which stimulate amylase production, can contribute to lower levels. (source, source)

Optimization

Maintain a calorically optimized diet: Body fat has been shown to be negatively associated with serum amylase concentrations. (source) Increased body fat is associated with an increase in free fatty acids which have been suggested to negatively affect a feedback loop in pancreatic cells. Further, additional research has suggested that insulin activity complications, often associated with higher body fat percentages, elicit negative effects on amylase levels. (source) A calorically optimized diet can help control body fat and its negative effects on serum amylase. Recommendation: Monitor caloric intake to ensure optimal energy balance.

Maintain an athletic body composition: Body fat is negatively associated with serum amylase concentrations. (source) Increased body fat is associated with an increase in free fatty acids which have been suggested to negatively affect a feedback loop in pancreatic cells. Further, additional research has suggested that insulin activity complications, often associated with higher body fat percentages, elicit negative effects on amylase levels. (source) A calorically optimized diet and exercise routine can help control body fat and its negative effects on serum amylase. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with digestive enzymes: Serum amylase is a marker of pancreatic health. Amylase is a pancreatic enzyme that supports the digestion of carbohydrates. Supplementing with digestive enzymes aids the pancreas in its digestive functions. (source, source) Recommendation: Supplement with digestive enzymes that contain amylase, protease, and lipase with meals.

High

High blood amylase levels can often be linked to physiological factors affecting the pancreas and other areas of the digestive system like the small intestine. Nutritionally, consuming foods high in carbohydrates can elevate amylase levels temporarily due to increased demand for digestive enzymes. (source, source, source)

Optimization

Limit intake of fatty foods: A low-fat diet has been shown to reduce amylase concentrations. (source) Fatty foods trigger the release of cholecystokinin, a peptide that stimulates pancreatic amylase production. (source) Recommendation: Monitor and limit excess fat intake.

Avoid smoking: Chronic smoking habits are associated with elevated serum amylase. (source) Smoking has been shown to increase pancreatic sensitivity to secretin, a hormone regulating amylase release. (source, source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with vitamin D: Research concerning the direct effects of supplementation on amylase is scarce. Nonetheless, several ingredients may help pancreatic health. Vitamin D deficiency has been associated with suboptimal pancreatic health. (source) Vitamin D supports pancreatic health and function. (source) Pancreatic health results in normalized amylase concentrations. Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.

Supplement with curcumin: Curcumin supplementation has been shown to lower amylase measures. (source) Curcumin reduces the release of inflammatory compounds that negatively affect pancreatic function and increase serum amylase concentrations. (source) Recommendation: Supplement with at least 1 g of curcumin daily.

Basophil Percentage

Explanation

Low

Optimization

Low basophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

Optimization

Avoid allergens and Irritants: Basophils have been shown to play a major role in the body's response to allergens and other irritants. (source, source) Recommendation: Understand any allergens or irritants (such as pollens, foods, or other substances) personal to you and work to avoid them to decrease excess environmental stress load.

Arachidonic Acid

Lymphocyte: Monocyte Ratio

Explanation

Arachidonic acid is an omega-6 fatty acid that plays an important role in a number of pro-inflammatory processes. It also plays a pivotal role in the cellular membrane fluidity, particularly in the muscle, nervous, and immune systems, and supports ion channel and enzyme and receptor functions (source, source)

Low

Prioritize high-quality protein: Albumin levels have been shown to increase after eating protein, both in mixed meals and protein-only meals, in both younger and older populations. (source, source) Dietary intake of quality protein increases albumin synthesis following a meal, as the essential amino acids from the ingested protein stimulate the production of albumin. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Exercise at a high intensity: Intense exercise has been shown to increase albumin synthesis. (source). This is likely due to a redistribution of albumin through increased lymph flow from the interstitial to the intravascular space. (source) Recommendation: Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

Avoid alcohol: Increased alcohol consumption has been associated with decreased levels of albumin. (source) Chronic alcohol consumption increases inflammation by increasing inflammatory mediators, like TNF-α, IL-1, and IL-6, which can lead to a reduction in albumin levels. (source) Recommendation: Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with a quality protein source: Intake of complete protein sources, or those that contain all of the essential amino acids, has been shown to play a crucial role in supporting optimal albumin levels. The breakdown of protein releases essential amino acids, which serve as the building blocks for albumin. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.

Supplement with fish oil: Fish oil supplementation has been shown to help support healthy albumin levels. (source, source) Fish oil supplements contain EPA and DHA, which are omega-3 fatty acids that have been shown to reduce inflammation. Chronic inflammation has been associated with decreased albumin production. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.

High

Elevated albumin levels can often be linked to physiological factors related to liver function and inflammation. From a nutritional perspective, poor hydration and excessive intake of protein-rich foods can temporarily increase albumin levels. (source, source)

Optimization

Prioritize proper hydration: High albumin levels are a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher albumin levels. (source) Adequate fluid intake may help promote optimal hydration status and albumin levels. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Incorporate salt: Consumption of electrolytes, particularly salt, has been shown to aid in hydration. (source) Balancing fluid levels helps optimize albumin levels. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.

Perform breathwork and/or meditation: High stress levels are associated with elevated albumin levels. (source) Breathwork has been shown to reduce markers of stress. (source) Decreasing stress through activities like breathwork and meditation can help normalize albumin concentrations. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Supporting optimal fluid levels can help optimize albumin levels. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.

Supplement with lemon balm: High stress levels are associated with elevated albumin levels. (source) Supplementing with lemon balm can help reduce stress levels. (source, source) Decreasing stress throughout the day helps to normalize albumin concentrations. Recommendation: Supplement with at least 300mg of lemon balm.

Explanation

The ratio of lymphocytes to monocytes is a measure of systemic inflammation. (source, source)

Low

A low lymphocyte/monocyte ratio can stem from physiological factors related to immune function and bone marrow, where these cells are produced. Nutritionally, deficiencies in essential nutrients crucial for immune health like vitamin C can also influence this ratio. (source, source, source)

Optimization

One serving example: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)

High

A high lymphocyte/monocyte ratio can be influenced by physiological factors related to the immune system, as lymphocytes and monocytes play crucial roles in defending the body against infections and inflammation. From a nutritional standpoint, factors such as a diet rich in antioxidants and essential nutrients can support a healthy immune response, potentially influencing this ratio. (source, source, source)

Optimization

One serving examples: Blackberries (¾ cup), Blueberries (1 cup), Tart Cherries (1 cup), Strawberries (8 medium strawberries), Red Grapes (1 cup)

Exercise at high intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: RFollow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

Supplement with elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Supplement with at least 600 mg of elderberry.

ALT: AST Ratio

LDL Cholesterol: HDL Cholesterol Ratio

Explanation

The ALT-to-AST ratio is an indicator of liver health. (source, source)

Low

Supplement with fish oil: Omega-3 fatty acid supplementation has been shown to affect platelet activity. (source) Omega-3 fatty acids, particularly EPA and DHA, get incorporated into platelet phospholipids, which helps reduce platelet aggregation and decreases platelet concentrations. (source, source) Recommendation:Supplement with at least 3 grams of fish oil daily.

High

An elevated RDW-to-platelets ratio may be due to physiological factors affecting bone marrow causing imbalances within the body's blood composition. From a nutritional perspective, deficiencies in key nutrients involved in blood cell formation, such as iron or certain B vitamins, can impact this ratio. (source, source, source, source, source)

Optimization

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Supplement with tongkat ali: Supplementation with tongkat ali increases free testosterone concentrations. (source) Tongkat Ali contains compounds that promote the release of testosterone from its binding hormone, sex hormone-binding globulin, which increases levels of free testosterone in the blood. (source) Recommendation: Supplement with at least 200 mg of Tongkat Ali daily.

Limit Sugar Intake: Sugar has been shown to elevate cortisol levels. (source) Recommendation: Monitor and limit excess sugar intake.

High

Optimization

Explanation

The ratio of cortisol to DHEA sulfate is a marker of adrenal health and stress management. (source, source)

Low

A low cortisol/DHEA-sulfate ratio may stem from physiological factors impacting adrenal gland function, as cortisol and DHEA-sulfate are hormones produced by these glands. From a nutritional perspective, inadequate intake of nutrients essential for adrenal health, such as vitamin C and magnesium, may also contribute to imbalanced hormone levels. (source, source, source, source)

Optimization

High

A high cortisol/DHEA-sulfate ratio can often be attributed to physiological factors involving the adrenal glands, which regulate the production of these hormones. Chronic stress can lead to elevated cortisol levels, while nutritional factors such as a diet high in refined sugars and processed foods may exacerbate this imbalance. (source, source, source, source)

Optimization

Platelets: Lymphocyte Ratio

Explanation

The LDL cholesterol-to-HDL cholesterol ratio is a measure of cardiovascular function. (source)

Low

A low LDL cholesterol/HDL cholesterol ratio can stem from physiological factors like efficient cholesterol metabolism and liver function, as these organs play significant roles in cholesterol synthesis and regulation. From a nutritional perspective, a diet rich in unsaturated fats, fiber, and antioxidants can promote healthy cholesterol levels by supporting proper liver function and facilitating the removal of excess cholesterol from the bloodstream. (source, source)

Optimization

High

An elevated LDL cholesterol/HDL cholesterol ratio can stem from physiological factors affecting cholesterol metabolism, particularly in the liver. Nutritionally, diets high in saturated and trans fats, coupled with inadequate intake of fiber and antioxidants, can contribute to an unfavorable ratio. (source, source)

Optimization

One serving examples: Liver (3 oz), Lentils (1 cup), Salmon (3 oz), Mackerel (3 oz)

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Hematocrit: Hemoglobin Ratio

Explanation

The ratio of platelets to lymphocytes is a measure of inflammation. (source)

Low

A low platelet/lymphocyte ratio can be influenced by physiological factors involving the bone marrow, where platelets and lymphocytes are produced. Nutritional deficiencies, such as inadequate vitamin B6 intake, can also impact blood cell production and ratios. (source, source, source, source)

Optimization

One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas (1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)

High

A high platelet/lymphocyte ratio (PLR) can be influenced by physiological factors involving the body's immune response and inflammatory processes, as well as nutritional factors affecting overall immune function. Physiologically, increased platelet counts may indicate inflammation or stress, while a low lymphocyte count may reflect compromised immune function. Nutritionally, deficiencies in key nutrients essential for immune health may contribute to an imbalanced PLR. (source, source, source, source)

Optimization

One serving examples: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)

Arachidonic Acid: EPA Ratio

Explanation

The hematocrit-to-hemoglobin ratio is a measure of cardiovascular health and hydration status. (source, source, source)

Low

A low hematocrit/hemoglobin ratio can stem from physiological factors linked to bone marrow and kidney function red blood cell production, as these are critical components in determining hematocrit levels. From a nutritional perspective, suboptimal intake and utilization of essential nutrients like iron, vitamin B12, and folate can hinder red blood cell formation and influence this ratio. (source, source, source, source)

Optimization

Explanation

The ratio of triglycerides to HDL cholesterol is a measure of cardiovascular function. (source)

Low

A low triglycerides/HDL cholesterol ratio can often stem from physiological factors involving liver function and lipid metabolism. Nutritionally, it may be influenced by dietary habits that promote a healthier lipid profile, such as consuming foods rich in omega-3 fatty acids and fiber while limiting trans fats and excessive sugar intake. (source, source, source)

Optimization

One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)

Active recovery: Moderate to vigorous exercise decreases triglycerides. (source) During exercise, the body consumes calories stored within the body. This includes triglycerides and results in decreased serum levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

High

A high ratio of triglycerides to HDL cholesterol can stem from physiological factors such as liver function and metabolism, as the liver plays a crucial role in triglyceride synthesis and cholesterol regulation. Nutritionally, excessive consumption of refined carbohydrates, sugars, and unhealthy fats can contribute to elevated triglyceride levels and an unfavorable ratio. (source, source, source)

Optimization

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Supplement with fish oil: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. (source) Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Explanation

The arachidonic acid-to-EPA ratio indicates the composition of specific omega-6 and omega-3 fatty acids in the body and is a marker of pro- and anti-inflammatory balance and cardiovascular health. (source, source)

Low

Arachidonic acid and EPA, or eicosapentaenoic acid, are fatty acids that can be obtained only through the diet. A low ratio indicates a higher intake of EPA in relation to arachidonic acid, which is generally considered a sign of good health. (source)

Optimization

One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)

Train regularly: Both resistance and aerobic training sessions are recommended for promoting healthy cholesterol levels. (source) Exercise supports healthy cholesterol levels through multiple mechanisms. Exercise stimulates cholesterol transportation pathways, supporting cholesterol metabolism and excretion. (source, source) Additionally, exercise promotes lipoprotein lipase activity, which supports triglyceride metabolism and increases HDL concentrations. (source, source, source) Recommendation:Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.

MCV: RBC Ratio

Explanation

The MCV-to-RBC ratio is a measure of iron status. (source)

Low

A low MCV/RBC ratio can be influenced by physiological factors affecting red blood cell size and production, often related to bone marrow function. Nutritionally, suboptimal intake of key nutrients like iron, vitamin B12, and folate can impact RBC production and size. (source, source, source, source)

Optimization

One serving examples: Almonds (1 oz), Walnuts (1 oz), Wheat Bran (½ oz)

Avoid zinc: Zinc intake has been shown to raise serum zinc concentrations. (source) Recommendation: Monitor excess zinc intake and supplement concentrations.

High

An elevated copper/zinc ratio can stem from physiological imbalances affecting the body's ability to regulate these minerals, often involving the liver's detoxification processes. Nutritionally, excessive consumption of copper-rich foods or inadequate intake of zinc can also contribute to an imbalance. (source, source, source, source)

Optimization

Limit Copper-rich foods: Ingestion of copper increases copper concentrations in the body. (source) Recommendation: Monitor and limit excess consumption of foods high in copper, like oysters, liver, and dark leafy greens.

Avoid copper: Copper ingestion increases copper concentrations in the body. (source) Recommendation: Monitor Copper intake and supplement concentrations.

Prioritize zinc-rich foods: Consumption of zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Recommendation: Consume at least two servings of zinc-rich food a day.

One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)

Supplement with zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source, source) Iron absorption has been shown to hinder zinc absorption. By helping to control iron levels, quercetin helps promote zinc levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

AST: ALT Ratio

Uric Acid: Creatinine Ratio

Explanation

Also known as the de Ritis ratio, the AST-to-ALT was originally used as a marker for liver health. Today, its utility as an indicator of health has expanded to many other areas including cardiovascular health and critical illness. (source, source)

Low

A low AST/ALT ratio can be influenced by physiological factors involving liver function, as AST (aspartate aminotransferase) and ALT (alanine aminotransferase) are enzymes primarily found in the liver. Nutritional factors, such as deficiencies in certain vitamins and minerals that support liver health, can also contribute to imbalanced enzyme levels. (source, source, source, source)

Optimization

Avoid coffee: Coffee consumption has been associated with lower AST levels. (source) AST levels are reduced with coffee consumption due to its polyphenol content, which exerts antioxidant properties that mediate liver enzymes. (source)Recommendation: Monitor and limit coffee intake.

High

A high AST/ALT ratio can be influenced by physiological factors affecting liver health and function, as AST (aspartate aminotransferase) and ALT (alanine aminotransferase) are enzymes primarily found in the liver. Nutritionally, excessive alcohol consumption and diets high in processed foods and saturated fats can contribute to liver damage and elevate these enzyme levels. (source, source, source, source)

Optimization

Explanation

The ratio of uric acid to creatinine is an indicator of kidney health. (source)

Low

A low uric acid/creatinine ratio can stem from physiological factors impacting kidney function, as the kidneys regulate the excretion of uric acid. From a nutritional perspective, factors such as low purine intake and hydration status can influence this ratio. (source, source, source, source, source)

Optimization

One serving example: Liver (3 oz), Anchovies (3 oz), Mussels (3 oz), Mackerel (3 oz)

Monitor vitamin C intake: Higher intake of vitamin C is associated with lower uric acid concentrations. (source) Vitamin C may compete with uric acid during kidney reabsorption causing an increase in excretion of uric acid via urine, thus lowering levels. (source) Recommendation: Monitor excess vitamin C intake and supplement concentrations.

One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

High

An elevated uric acid/creatinine ratio may stem from physiological factors linked to kidney function, as the kidneys play a crucial role in filtering and excreting uric acid and creatinine. Nutritionally, a diet high in purine-rich foods and inadequate hydration can contribute to higher uric acid levels, affecting the ratio. (source, source, source, source, source)

Optimization

Inflammation

Overview

Inflammation is the body’s natural response to injury or stress and it plays a critical role in growth and adaptation. (source, source) While healthy levels of inflammation support recovery and desired physiological changes, excessive or chronic inflammation can become counterproductive, hindering progress and overall performance. (source, source, source, source)

Exposure to stressors, such as hypo-energetic conditions or extensive training, forces the body outside of homeostatic processing ranges, straining bodily systems. (source) Under normal or healthy conditions, strain that causes microdamage across working organ systems results in a cascade of processes involving inflammation, cellular proliferation, and remodeling. In this sequence, inflammation functions as a defense process to remove harmful stimuli and dead cells. (source, source) If the tissue can be repaired, inflamed conditions dissipate and healthy function resumes. (source, source)

While this process seems straightforward, there are numerous places where it can break down, resulting in chronic inflammation. This systemic inflammatory state can be the result of one or multiple failures in the natural inflammatory response process, ranging from failure to remove injurious compounds to autoimmune diseases, recurring exposure to acute inflammation without adequate recovery, and many more. (source, source) Without the proper removal of inflammatory compounds, systemic complications may compound, resulting in negative effects on physical and cognitive performance. (source)

Inflammation is a double-edged sword in relation to optimal performance. While acute inflammation is necessary for adaptation and growth, chronic inflammation can significantly impair physical capabilities and cognitive functions. By recognizing this relationship and implementing strategies to manage inflammation effectively, individuals can optimize their performance across both physical and cognitive domains.

Role in Performance

Acute, controlled inflammation is a necessary part of the body's healing and adaptation processes. The key lies in maintaining a balance in order to prevent chronic, systemic inflammation.

Muscle function, growth, and recovery are all crucial to physical performance. The presence of inflammatory biomarkers has been negatively associated with muscular size and performance in both old and young populations, which may contribute to the restricted range of motion often seen in chronically inflamed individuals. (source, source, source, source) Furthermore, inflammatory biomarkers have been associated with muscle soreness, muscle damage, and fatigue, and they contribute to overtraining syndrome. (source, source, source, source, source) Maintaining healthy inflammatory balance is crucial to promote healthy adaptation and to avoid the negative effects of chronic inflammation.

Multiple areas of cognitive performance are negatively affected by systemic inflammation. Various structures in the brain, such as the hippocampus and basal ganglia, are particularly susceptible to systemic inflammation, which can negatively affect cognitive processes such as memory, focus, emotion, and perception. (source) These negative effects have been demonstrated in both aging and young adult populations. (source, source, source, source) Further, inflammatory biomarkers have been associated with hindered recovery from concussions, suggesting that systemic levels of inflammation may impact healing potential. (source)

Immune function can be negatively affected by chronic inflammation. (source) While inflammatory pathways are part of the immune system, continued activation of these pathways can lead to immunosuppression and hinder immune function. (source)

Common indications of inflammation levels can be found in the table below:

Sub-Optimal Inflammation	Optimal Inflammation
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Weakness	Supported strength
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Decreased sleep quality	Supported sleep quality
Feeling run down or sick	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Prioritize berries: Berries are packed with antioxidants like flavonoids and polyphenols, which play a crucial role in combating inflammation throughout the body, particularly in organs like the heart and brain. (source, source) Recommendation: Consume at least two cups of berries daily.

One serving examples: Blackberries (¾ cup), Cranberries (½ cup), Raspberries (¾ cup), Strawberries (8 medium strawberries), Goji Berries (dried) (¼ cup)

Prioritize sleep: Sleep confers positive effects on markers of inflammation, though the mechanism of action through which sleep helps reduce inflammation is largely unexplored. Nonetheless, it has been suggested that sleep's influence on the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, both of which can mediate pro-inflammatory gene expression, impacts these markers. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with resveratrol: Research suggests that resveratrol acts as a potent anti-inflammatory agent by targeting key molecular pathways involved in inflammation. Its ability to enhance antioxidant enzyme activity and scavenge free radicals offers a natural approach to reducing inflammation and supporting overall organ health. (source) Recommendation: Supplement with at least 250 mg of resveratrol daily.

Associated Patterns & Biomarkers

Inflammation plays a key role in driving adaptation through acute fluctuations. However, chronic inflammation can lead to systemic complications that hinders performance. The associated biomarkers and patterns below reflect how well inflammation is being managed throughout the body.

Key Biomarkers

C-reactive protein, which is primarily produced in the liver, increases in response to indicators of systemic inflammation, particularly IL-6. These levels rise and fall rapidly in response to the introduction or removal of inflammatory stimuli. While this protein responds acutely to inflammatory markers, it can remain elevated in chronically inflamed individuals. (source) Measuring this marker allows for deeper insight into inflammatory conditions within the body.

Erythrocyte Sedimentation Rate (ESR) is a measuring technique that acts as an indirect marker of inflammation. This method examines the amount of red blood cells that fall to the bottom of a test tube under the influence of gravity in one hour. The presence of inflammatory proteins causes the red blood cells to bind together and settle faster than in non-inflamed conditions. (source)

Homocysteine is an amino acid that is produced during the metabolism of methionine. (source) Homocysteine has been shown to have a bidirectional relationship with immuno-inflammatory activity in which immuno-inflammatory compounds increase homocysteine levels and homocysteine acts as a pro-inflammatory and immuno-stimulating molecule.(source) Measuring homocysteine helps paint a larger picture of systemic inflammation.

Associated Patterns

Associated Biomarkers

Hydration Status

Overview

Water is an essential nutrient for the human body. It plays a critical role in numerous physiological functions. Water acts as a building material, a solvent, a reaction medium and reactant, a transporter of nutrients and waste, a vehicle for thermoregulation, and as a supporter of joint health. (source) Water is also a key component of gut function. (source)

There are three primary sources of water: liquids, foods, and water that is metabolically produced within the body. Apart from water that is consumed, most liquids have a high water content (≥85%). Most foods are also composed of a significant amount of water, anywhere from 40 to 80 percent or more. Finally, water is a byproduct of the oxidation processes used to break down macronutrients.

Similarly, the body loses water through a variety of avenues. Most water is lost through urination. Evaporation through the skin is another avenue, both at rest and as body temperature increases. Water in the form of sweat seeps through pores in the skin and then evaporates to help cool the body. Finally, the body loses the rest of its water stores through either respiration or defecation. Depending on factors such as environment, body composition, age, and overall health, water loss can vary significantly.

Hydration is fundamental to overall health and performance. Optimal fluid balance can be maintained through monitoring water input and output, positively influencing multiple aspects of physical and cognitive function.

Role in Performance

Physical performance is highly reliant on hydration status, as water plays an essential role in various physiological processes. Muscle hydration status, for example, has been linked to contraction speed and work capacity. (source, source, source) Hydration also aids in thermoregulation during physical exertion. (source) These processes are further impacted by hypohydration and its effect on cardiovascular function, which influences the delivery of resources like oxygen and nutrients to working cells throughout the body. (source)

Cognitive function is similarly influenced by hydration status. Proper hydration is essential for optimal brain performance, as the brain relies heavily on water to function efficiently. Even mild dehydration can impair attention and short-term memory, making it difficult to concentrate on tasks or retain information. Additionally, inadequate hydration can negatively affect mood, leading to feelings of irritability or fatigue, which further diminishes cognitive capabilities. Moreover, perceived energy levels are often influenced by hydration status; when the body is dehydrated, individuals may feel sluggish and less motivated, hindering overall productivity and mental acuity. (source, source)

Sleep performance is also impacted by hydration status. (source, source) Hydration status has been shown to affect duration of various sleep phases. (source) These consequences could have indirect effects on other aspects of physical and cognitive functioning.

Immune function biomarkers have been shown to be dependent on hydration status. (source) Dehydration may hinder immune function to the detriment of cognitive and physical performance.

Gut health and function rely on hydration status. (source, source) Specifically, water intake can determine gut microbiome and digestive processes. These negative effects could indirectly affect both cognitive and physical performance.

Common indications of hydration status are included in the table below:

Dehydrated	Hydrated
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Irritability	Stress-free, positive, pleasant mood
Confusion	Mental clarity
Decreased work capacity	Sustained performance

Optimization

Include salt: Consuming salt promotes the concentration of sodium in the body, which plays a crucial role in hydration and supports a healthy fluid balance. (source, source, source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.

Prioritize proper hydration: Consuming adequate amounts of water helps give the body the fluid it needs to replenish fluid levels throughout the body. (source, source) Recommendation: Drink at least 0.5 oz of water per pound of bodyweight per day.

Supplement with electrolytes: Consuming salts commonly found in electrolyte supplements promotes the concentration of sodium and other electrolytes in the body, which plays a crucial role in hydration and supports a healthy fluid balance. (source, source, source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium daily.

Associated Patterns and Biomarkers

Hydration status plays a crucial role in cognitive and physical performance. An examination of associated biomarkers and patterns presents a clear picture of hydration status and appropriate interventions can then be prescribed.

Key Biomarkers

Albumin Albumin is one of the most abundant circulating proteins in serum. It is made in the liver then transferred to the bloodstream. Albumin plays a significant role in mediating the movement of fluid in and out of the blood vessels and as a molecule transporter. (source) Its influence on fluid movement makes it crucial to hydration status.

Associated Patterns

Associated Biomarkers

Hormone Profile

Overview

Hormones are specialized chemical messengers produced by endocrine glands throughout the body. Biochemically, hormones are a nonuniform group that can take multiple forms, representing a variety of compounds (steroids, amino-acid derivatives, peptides, and proteins). (source) These powerful molecules are released into the bloodstream and travel throughout the body to target specific cells, where they trigger various physiological responses. (source)

The endocrine system works with the nervous system to maintain homeostasis and coordinate the body's responses to internal and external stimuli. (source) While the nervous system often produces faster, more immediate responses, hormones often respond slower, but have a longer-lasting effect. (source)

Hormones are commonly thought of as regulators of mood, sexual performance, and growth. However, they also influence heart rate, blood pressure, body temperature, metabolism, appetite, energy storage and utilization, fluid balance, and appetite. (source)

Understanding the function of hormones on an individual basis and the significance of their actions throughout the body is essential for optimizing overall well-being and performance.

Role in Performance

The endocrine system is an extremely complex system that plays an intricate role in multiple physiological activities throughout the body. These compounds create the foundation of working systems, setting the tone for physical and cognitive performance.

Muscle function, growth, and recovery all play critical roles in physical performance. Muscle serves as the motor that ensures physical success. Multiple hormones interact with skeletal muscle tissue to help facilitate optimal upkeep and performance. Through various pathways, human growth hormone, insulin-like growth factor 1 (IGF-1), and testosterone influence muscle size, function, and recovery. (source, source, source) By promoting optimal concentrations of these hormones, the full potential of muscular structure, function, and recovery can be realized.

Metabolism, energy utilization and storage are all extremely sensitive to hormonal influence. Thyroid hormones – thyroid stimulating hormone (TSH), thyroxine (T4), and triiodothyronine (T3) – regulate multiple pathways that influence macronutrient metabolism and metabolic rate. (source, source) Similarly, healthy concentrations of cortisol have been shown to play a crucial role in energy utilization, while insulin, conversely, promotes the storage of energy. (source, source) Maintaining the delicate balance between these hormones helps ensure adequate energy levels to support cognitive and physical functions.

Cardiovascular performance has been shown to be highly receptive to endocrine influence. Insulin and thyroid hormones have been shown to affect multiple aspects of cardiovascular function, such as cardiac structure, function, rhythm, and blood pressure. (source, source) Moreover, human growth hormone has been shown to help maintain vascular health. (source) The cardiovascular system supports working cells throughout the body. The maintenance of a balanced hormone profile ensures its efficiency and, thus, the efficiency of the entire body.

Immune function is also susceptible to hormonal influence. Research suggests that multiple hormones (prolactin, growth hormone, insulin-like growth factor-1, testosterone, estrogen, cortisol, and thyroid stimulating hormone) play a role in modulating immune function. (source, source) Adequate levels of these hormones support the immune system in its defense against pathogens. A strong immune system means continued progress without interruption due to illness.

Multiple areas of cognitive function have a distinct connection to the endocrine system. For example, estrogens and androgens have been shown to be extremely influential in this area. While estrogens exhibit neuroprotective properties, androgens aid in the regulation of spatial cognition, learning, and memory. (source) Balancing these hormones ensures effective cognitive function, promoting cognitive performance.

Common experiences associated with hormonal balance can be found in the table below:

Imbalanced Hormonal Profile	Optimal Hormonal Balance
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Prolonged wound/injury healing	Speedy wound/injury healing
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Decreased libido	Sexual desire
Mental fog	Mental clarity
Decreased work capacity	Sustained performance

Optimization

Prioritize fatty fish: Fatty fish serves not only as a good source of protein, but also as a good source of other nutrients, such as iodine, selenium, and omega-3 fatty acids. These compounds have been shown to support multiple facets of hormonal regulation, including synthesis and receptor-hormone interaction. (source) Recommendation: Eat at least two servings of fatty weekly.

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz) Mackerel (3 oz)

Maintain an athletic body composition: Fat mass has been shown to negatively affect multiple aspects of testosterone and is negatively associated with other hormonal concentrations. Maintaining an athletic body composition mitigates the detrimental effects of obesity on hormonal balance. (source, source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with tongkat ali: Tongkat ali is an adaptogenic herb that has been shown to support the hypothalamic-pituitary-gonadal axis, the regulatory site of testosterone production. Further, it has been shown to help support healthy concentrations of other important hormones such as cortisol. (source, source) Recommendation: Supplement with at least 200 mg of Tongkat Ali daily.

Associated Biomarkers

Biomarkers associated with hormone profile status serve two purposes. First, they indicate the health and function of the endocrine glands. Second, they can serve as evidence of the function of target organs and the potential for physiological readiness for performance.

Key Biomarkers

Estradiol is a potent sex hormone produced by the ovary that regulates the menstrual cycle and numerous organ systems of the body. It is the most abundant estrogen during female reproductive years. (source)

Dehydroepiandrosterone-sulphate (DHEA-S) is an anabolic hormone with regenerative and adaptive properties that is produced in the adrenal cortex in response to adrenocorticotropic hormone. It is the most abundant steroid hormone in circulation. DHEA-S plays a key role in the production of male and female sex hormones. (source, source, source)

Dihydrotestosterone (DHT) is a steroid hormone that plays a key role in the sexual development of males. DHT is considered the most potent hormone among the androgens (which also include testosterone, dehydroepiandrosterone, and androstenedione) due to its inability to convert to estrogen. (source)

Insulin-Like Growth Factor (IGF-1) is the primary hormone that is produced in the liver in response to growth hormone. In childhood, IGF-1 promotes cell growth and differentiation, and it continues its anabolic effects into adulthood by playing a key role in muscle growth and tissue repair. (source, source)

IGF-1 Z-Score IGF-1 is a hormone that is produced in the liver in response to growth hormone. The Z score is the number of standard deviations a given result lies above or below the mean, adjusted for both age and sex. (source)

Insulin is a hormone secreted by the pancreas that regulates blood glucose levels. It helps glucose enter muscle, fat, and liver cells, where it can be used for energy. Insulin also plays a role in fat and protein metabolism. (source, source, source)

Prolactin is a hormone produced in the anterior pituitary and is responsible for breast development, lactation, and many other processes required to maintain homeostasis. Levels in men are typically low, so imbalances may have varied clinical implications. (source)

Sex Hormone-Binding Globulin (SHBG) is a protein produced in the liver that transports androgens and estrogens in the blood. SHBG regulates hormone interaction with target tissues by binding to them, causing them to be less bioavailable. (source, source)

Total Triiodothyronine (Total T3) is a hormone produced in the thyroid and affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Total T3 is a measure of the amount of hormone that is both bound and unbound to protein in the blood. (source)

Free Triiodothyronine (FT3) is the portion of T3 that is not bound to protein in the blood. (source)

T3 Uptake Thyroid hormones circulate in the blood bound to transport proteins (called thyroid-binding globulins, or TBG). T3 uptake is used as an indirect measure of TBG-binding capacity. (source, source)

Total Thyroxine (Total T4) is the main hormone secreted by the thyroid gland. Thyroid hormones are responsible for a range of bodily functions, including metabolism and growth. The amount of T4 produced is controlled by TSH (thyroid-stimulating hormone), and total T4 is a measure of the amount of thyroxine that is both bound and unbound to proteins in the blood (source).

Free Thyroxine (FT4) is the amount of thyroxine that is unbound to proteins in the blood. (source)

‍Thyroid-Stimulating Hormone (TSH) modulates the release of hormones from the thyroid gland. Often used as a marker for stress, TSH is an indicator of thyroid function. (source, source)

Follicle-Stimulating Hormone (FSH) is a hormone produced by the pituitary gland that plays a key role in sexual development and reproduction in both males and females. In females, FSH is essential for estrogen production and follicular development; in males, it is essential, along with testosterone, for the maintenance of normal sperm count and function. (source)

Luteinizing Hormone (LH) is produced in the pituitary gland and stimulates key activities of the reproductive system. In females, LH stimulates the production of steroid hormones; in males, it stimulates the production of testosterone. (source)

Total Testosterone Testosterone is the primary male hormone that regulates sex differentiation, sexual development, spermatogenesis, and fertility. It has anabolic effects, including the development of skeletal muscle via protein synthesis, and it plays a role in the production of red blood cells. (source)

Free Testosterone is testosterone that is not bound to proteins in the blood. In comparison to bound testosterone, it is considered the active portion of total testosterone due to its ability to interact with cells to elicit androgenic responses. (source, source)

Cortisol is a hormone produced in the cortex of the adrenal gland and is associated with stress that is essential for health and performance. Cortisol interacts with multiple systems in the body. Circulating cortisol levels may have implications for energy production, immune function, and water-electrolyte balance, among others. (source, source)

Associated Patterns

Associated Biomarkers

Gut Health

Overview

The gut, specifically the small and large intestines and the complex microbiome that lives within these organs, plays a crucial role in bodily function and human performance. Primarily, the gut is responsible for the digestion and absorption of macro- and micronutrients that support both working and recovering cells, ensuring full support for cognitive and physical performance. (source). Continued research has shown that the gut has a secondary purpose as a supporting organ.

There is increasing interest in the gut’s connection to cognitive function, and for good reason. For starters, roughly 95% of the neurotransmitter serotonin is produced in the gut. (source) This is only the beginning of the bi-directional relationship between the gut and the brain, often referred to as the gut-brain axis. Research suggests that the gut and brain continually communicate through a plethora of neural, endocrine, immune, and humoral pathways. (source)

The gut also plays a crucial role in immunity. The gut’s microbiome has been shown to influence immune cell development, and it houses these cells while acting as a barrier to pathogens. (source, source) Additionally, the gut microbiome, which is composed of trillions of microorganisms, interacts with the immune system, promoting immune regulation and tolerance. (source) This balance helps prevent overreactions, such as allergies and autoimmune diseases, while maintaining the body's ability to defend against infections effectively.

While the gut’s role in nutrient absorption, cognitive function, and immune function are well-established, research continues to find new connections throughout the body. For example, the gut has been shown to affect the cardiovascular system, skeletal muscle performance, and thyroid function. (source, source, source) Though more research is needed in these emerging areas, the gut’s role in optimizing individual systems and overall performance is undeniable.

Role in Performance

The gut is an integral component of human health and performance. Not only does it fulfill a primary role of nutrient absorption, but it also connects to almost every other system in the body, either directly or indirectly.

Nutrient absorption is the primary purpose of the gut. Poor gut health has been linked to suboptimal nutrient absorption resulting in malnutrition. (source) Peak performance requires nutrients. For example, amino acids support lean mass and serve as the backbone for many enzymes and hormones. Glucose promotes energy levels, and fats are needed to build lasting energy stores and many hormones. These are just a few of the nutrients absorbed in the gut that power processes throughout the body. Without these nutrients, the body and mind cannot function or recover efficiently. Supporting optimal gut health leads to desired nutrient absorption, which then supports every functioning system in the body.

Cognitive performance relies heavily on gut health optimization. (source) Research has consistently demonstrated the continual communication between the gut and the brain through a variety of pathways. (source) Notably, a recent review suggests that higher gut biodiversity is linked to better cognitive performance and related physiological scores. (source) This interplay between the brain and gut requires full support from both ends. Promoting a healthy gut means promoting better cognitive performance.

A fully functioning immune system would not be complete without the full support of a healthy gut. The gut plays a critical role in the production and development of immune cells, and it acts as a barrier against pathogens. A 2012 review calls attention to the connection between increased gut permeability (also known as “leaky gut”) and susceptibility to various pathogens. (source) Optimal performance requires the ability to effectively and efficiently fight infections. Sick time hinders training time, capacity, and recovery. A healthy gut supports a fully functioning immune system, which ensures less time will be lost due to sickness.

Research on the importance of gut health and its implications for other bodily systems is continually revealing new findings. Above are a few well-established examples of how gut health can have positive effects on systemic health and performance. While more research is needed to fully understand these interactions, the gut’s ability to support the cardiovascular system, skeletal muscle performance, and thyroid function demonstrates its essential role in cognitive and physical performance. (source, source, source)

Common indications of gut health function are included in the table below:

Poor Gut Health	Optimal Gut Health
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Diarrhea, constipation, and/or irregular bowel movements	Regular and easily passed bowel movements
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Feeling “under the weather” or sick	Consistent energy
Mental fog	Mental clarity
Bloating and/or gassiness	No bloating and/or gassiness

Optimization

As stated previously, the gut comprises the small and large intestine. Within these organs is an ecosystem that contains billions of both harmful and beneficial microorganisms. Of these organisms, bacteria are often the main focus of discussion. The term “gut health” generally refers to the overall health of the organ system, and, more specifically, to the balance between harmful and helpful microorganisms. As this balance starts to favor harmful microorganisms, the multiple functions of the gut begin to suffer. There are a variety of nutritional, lifestyle and supplemental interventions that can help promote optimal gut health and support peak performance through multiple pathways.

Consume fermented foods: Foods like yogurt, kimchi, and kefir can help promote a healthy gut environment. These foods are rich in probiotics – beneficial bacteria that are crucial for maintaining a healthy balance in the gut microbiome. (source) By promoting the growth of these friendly bacteria in the intestines, fermented foods contribute to better digestion and nutrient absorption, while also supporting the production of short-chain fatty acids that are crucial for the health of intestinal cells and modulation of the immune system. (source) Recommendation: Eat at least one serving of fermented food like fermented vegetables, yogurt, kombucha, or kefir, daily.

One serving examples: Sauerkraut (¼ to ½ cup), Kimchi (¼ to ½ cup), Greek Yogurt (1 cup), Kefir (1 cup)

Spend time in nature: Forest bathing can indirectly support gut health by reducing markers of physiological stress. (source) Stress has been shown to exert negative effects on the gut biome through a combination of stress hormones, inflammation, and autonomic changes. (source) Reducing chronic stress can help mitigate these negative effects and positively affect the functioning of key organs like the stomach and intestines, ultimately promoting a healthy balance of gut bacteria. Recommendation: Spend at least 20 minutes outside, preferably in a natural setting, daily.

Supplement with glutamine: Glutamine can promote gut health by nourishing the intestinal lining, aiding in the repair of damaged tissues, and supporting the growth of healthy gut cells. (source) As a vital amino acid, glutamine plays a crucial role in maintaining the integrity of the gut barrier, which helps to prevent harmful substances from leaking into the bloodstream while also fostering a balanced microbial environment in the intestines, ultimately contributing to overall digestive wellness and gut health. (source) Recommendation: Consume two to three 5g servings of glutamine daily.

Associated Patterns and Biomarkers

The gut is a complex system requiring extensive examination to assess overall function. Key biomarkers give a general idea of how efficiently the gut is performing, and they provide insight into the balance between beneficial and harmful microorganisms within the gut environment. An examination of other, associated biomarkers provides additional insight that may be used to pinpoint issues and inform interventions.

Key Biomarkers

Amylase is a digestive enzyme produced in the pancreas that helps break down carbohydrates throughout the digestive process. Though not produced directly in the gut, this biomarker provides insight into how efficiently the gut is accomplishing its primary tasks of nutrient digestion and absorption. Adequate levels of amylase help ensure desired carbohydrate breakdown and absorption.

Lipase is a digestive enzyme that helps break down fat. Although this biomarker is produced in the pancreas, lipase can be found in the gut, and it provides insight into the gut’s performance. By maintaining desired concentrations of lipase, optimal nutrient digestion and absorption can be supported.

GGT, or gamma-glutamyl transferase, is an enzyme that is primarily produced in liver cells. This biomarker gives insight into gut function and microenvironment, as GGT levels have been associated with gallbladder efficiency, alluding to the body’s ability to effectively digest fats. (source) GGT has also been associated with the presence of certain bacterial strains, giving insight into the balance between beneficial and harmful bacteria in the gut microbiome. (source)

Uric Acid is an enzyme produced in multiple areas of the body, including the gut, and is the result of purine metabolism. Bacteria in the gut has been shown to aid in the metabolism of uric acid, helping to control systemic levels. Measuring these levels can give further insight into how efficiently the gut is working. (source)

Associated Patterns

Associated Biomarkers

Energy

Overview

Energy is a fundamental resource that is marked by the efficiency of the various systems of the body. As these systems operate more efficiently, energy becomes more abundant, leading to improved performance. Understanding which systems are functioning well and those that are not can highlight opportunities for optimization.

Energy can be conceptualized both physiologically and psychologically. Physiologically, energy is measured by adenosine triphosphate (ATP), a crucial byproduct of the breakdown of macronutrients and other physiological processes. This molecule both stores energy and serves as a source of energy at the cellular level. (source)

Psychologically, energy is characterized by more subjective measures. For example, energy, or vigor, may be represented by a “feeling,” as research has associated energy with “feelings of physical strength, emotional energy, and cognitive liveliness.” (source) On the other hand, fatigue is a measure of qualities and feelings opposite those of vigor. While these may be subjective measures of energy, they provide key indications of overall processes within the body and how those processes are perceived by the individual.

Optimal energy is crucial for performance, as it supports everything from mental clarity to muscle endurance. When energy levels are supported and maximized, all bodily systems benefit, resulting in greater overall efficiency. This increased efficiency not only enhances physical capabilities but also boosts cognitive function, enabling individuals to perform at their best.

Role in Performance

Physical performance relies heavily on energy. Physically, the body needs ATP to function. Without it, no physiological processes can occur, affecting movement and recovery. As ATP availability declines, so does physical performance. Psychological energy also plays an important role in physical performance, often presenting itself as “motivation,” which can play a crucial role in work capacity and strength performance. (source, source, source)

Cognitive performance is significantly influenced by energy levels. The brain is one of the highest ATP-consuming organs in the body. (source) Just like physical performance, as ATP concentrations decline, so does cognitive performance. (source)

‍Immune function requires energy for continued support. When resources are depleted, vital components of the immune system cannot function.

Common experiences associated with energy are listed in the table below:

Sub-Optimal Energy	Optimal Energy
Difficulty recovering from hard efforts	Quick recovery from physical tasks
Trouble concentrating	Focused thought
Decreased sleep quality	Supported sleep quality
General fatigue	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Select Mediterranean-style meals: The Mediterranean diet is rich in nutrients like antioxidants, vitamins, and minerals that can support optimal cellular function and energy metabolism. (source, source) Recommendation: Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

One serving examples: Chicken Breast (3.5 oz), Brown Rice (cooked) (1 cup), Salmon (3 oz), Lentils (1 cup)

Take a nap: Napping provides a natural boost for your body's energy levels, as it allows the brain to clear adenosine, a molecule that builds up during wakefulness and makes you feel tired. (source) Recommendation: Take a 10 to 20-minute nap daily.

Supplement with Rhodiola rosea Rhodiola rosea, a natural adaptogen, has been shown to support healthy stress levels by acting on the adrenal glands, which regulate the body's response to stress. This botanical extract supports adrenal function, enhancing the body's ability to adapt to stressors and support energy levels. (source) Recommendation: Supplement with at least 200 mg of rhodiola rosea daily.

Associated Biomarkers

Energy is an overall account of how efficiently cellular processes are working throughout the body. A range of biomarkers sheds light on multiple facets of the body’s systems and how they are functioning, both individually and in conjunction with others. The more efficiently each system operates, the fewer resources consumed by that system. This leads to adequate amounts of resources, thereby sustaining or increasing energy levels.

Key Biomarker

Hemoglobin A1c is a protein in red blood cells that carries oxygen throughout the body. Glucose binds to hemoglobin in the bloodstream, forming glycosylated hemoglobin, also known hemoglobin A1c. The hemoglobin A1c test measures the amount of sugar in the blood. (source, source) Fluctuations in hemoglobin A1c have been linked to levels of fatigue. (source)

Associated Patterns

Associated Biomarkers

Micronutrient Levels

Overview

Micronutrients, encompassing vitamins and minerals, play a crucial role in physical and cognitive performance and overall health. These essential nutrients support various bodily functions that directly impact an individual's ability to think, train, and recover effectively.

Vitamins are essential organic compounds, meaning, they are not produced by the body, and they play a crucial role in various functions that impact physical and cognitive performance. (source) They are involved in processes such as energy production, coenzyme function, hormone regulation, and autoxidation. (source) There are thirteen vitamins, categorized into two main groups: four fat-soluble vitamins (A, D, E, and K) and nine water-soluble vitamins, which include the B vitamins and vitamin C. Ensuring adequate vitamin intake is vital for supporting overall performance and bodily functions.

Minerals similarly support multiple physiological processes throughout the body. (source) These inorganic compounds act as structural or catalytic elements in enzymes, and they play key roles in the regulation of cellular energy transfer, gas transportation, antioxidant defense, protein and bone metabolism, membrane receptor activities, second-messenger systems, and the integration of physiological processes. (source, source) There are 16 dietary minerals that can be absorbed from consuming either plant or animal sources.

Role in Performance

Together, vitamins and minerals contribute to a multitude of functions (source, source, source, source):

Energy Production: Micronutrients support multiple steps that are vital for optimal metabolic function. (source) By consuming and absorbing adequate amounts of micronutrients, metabolic processes can fully be supported, promoting the conversion of macronutrients to energy and boosting cognitive and physical performance.

Muscle Growth, Function, and Recovery: Certain micronutrients contribute to muscle growth, performance, and recovery. (source) Micronutrient deficiencies can negatively affect immediate function and recovery processes, making it more challenging for individuals to physically perform and adapt.

Injury Prevention and Healing: Micronutrients provide essential support for processes that help prevent injury. (source) For example, ingestion of vitamin D and calcium, micronutrients that are crucial for bone health, has been associated with a lower risk of stress fractures in female Naval recruits. (source) Even after injury, micronutrient levels play a crucial role in the healing process. Recovering from injuries is metabolically taxing and requires elevated support from micronutrients. (source) Deficiencies can lead to hindered processes that negatively affect recovery speed.

Immune System Support: The immune system relies heavily on micronutrient concentrations. (source) Micronutrients like vitamin C and zinc play crucial roles in maintaining a strong immune system, helping individuals stay healthy and avoid illness-related setbacks. (source, source)

‍Cognitive Performance: Just like physical performance, micronutrients play a supporting role in cognitive performance and mood. (source) Micronutrients support cognitive processes through a variety of mechanisms, leading to improved mental performance, which is essential for strategic thinking, reaction time, and focus. (source, source)

Common indications of micronutrient levels are included in the table below:

Poor Micronutrient Levels	Optimal Micronutrient Levels
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Prolonged wound/injury healing	Speedy wound/injury healing
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Feeling “under the weather” or sick	Consistent energy
Mental fog	Mental clarity
Decreased work capacity	Sustained performance

Optimization

Prioritize nutrient-dense foods: By incorporating a diverse array of micronutrient-packed foods, like leafy greens, fruits, and nuts, into your diet, nutrients are made available to the gut for absorption and delivery throughout the body. (source) Consuming these compounds helps ensure concentrations are optimal. (source) Recommendation: Incorporate 4-6 servings of diversely-colored fruits and vegetables into your daily diet.

Include a variety of spices: Spices are a great source of micronutrients. Some, like pepper, even interact with intestinal cells to help support micronutrient absorption. (source, source) Recommendation Generously add spices, like pepper, to main meals.

Supplement with a multivitamin: By supplementing with a multivitamin, a variety of nutrients are made available to the gut for absorption and delivery throughout the body. (source, source) Recommendation Supplement with a multivitamin with at least 50% RDA of vitamins daily.

Associated Biomarkers

Micronutrient concentrations can have broad implications for cognitive and physical performance. This variance allows for a wide range of analytical methodologies. Some biomarkers are direct measures of the micronutrient itself, while others are measures of physiological processes or characteristics directly influenced by one or more micronutrient.

Key Biomarkers

Mean Corpuscular Volume (MCV) has been shown to be associated with multiple micronutrient deficiencies. (source) Specifically, MCV measures have been shown to be influenced by folate, vitamin B12, and iron concentrations. (source, source, source)

Red Blood Cell (RBC) Magnesium concentration is considered to be one of the best methods for measuring systemic magnesium concentrations. When blood magnesium levels drop, magnesium is drawn from the cells to help keep blood levels stable. As a result, in cases of magnesium deficiency, a standard blood test may show normal magnesium levels, but an RBC magnesium test would offer a more accurate indication of the body's overall magnesium status. (source)

Zinc blood concentration is a reliable marker of zinc ingestion and absorption. (source)

‍Homocysteine is a useful biomarker when assessing folate and vitamins B6 and B12 concentrations. (source, source) These micronutrients influence the metabolism of homocysteine. (source) Measuring homocysteine helps to understand the concentrations of these micronutrients.

Copper blood concentration is a reliable marker of copper ingestion and absorption. (source)

Associated Patterns

Associated Biomarkers

Resilience

Overview

Resilience is the capacity to perform consistently at a high level. In the face of daily physical and mental challenges, resilience allows individuals to respond effectively without faltering, always ready for the next challenge. Achieving repeated performance hinges on the ability to recover adequately.

Attaining high performance is a delicate art. High performance requires adaptation. Adaptation requires intense training balanced with adequate recovery. The body must be exposed to a stressor strong enough and long enough to strain the system, leaving the system slightly depleted. Then, the body must be given adequate rest from the stressor and the resources to rebuild the system beyond the previous baseline, allowing for greater capacity for the next challenge. As this balance is repeatedly struck, the body adapts and achieves higher levels of performance. Generally, this phenomenon demonstrates the basics of Supercompensation Theory. (source)

When stress and recovery fall out of balance, systems become overtaxed. (source) Without appropriate recovery, these systems break down, leading to decreases in cognitive and physical performance.

Role in Performance

Recovery is a cornerstone of adaptation. The body must be stressed physically or mentally and then allowed to rest from that stress in order to prepare for the next challenge. This process builds the resilience needed to move forward. Conversely, inadequate recovery can result in systemic breakdown.

Immune function suffers greatly without proper recovery. (source) Chronic, excessive physical stress, including exercise, causes an imbalance in lymphocyte profiles leading to immunosuppression. (source) This cascade is further exacerbated by circulating stress hormones. (source)

Muscular function and work capacity are key components of the stressor, recovery, and growth model. Both are negatively affected by overtraining. Training sessions drain resources (like glycogen), increase exposure to inflammation and oxidative stressors, and cause microdamage to the working muscles, resulting in a cumulative effect that hinders muscle performance. (source)

Sleep performance is negatively affected by overtraining. (source) This can result in a cascading effect that further drives overtraining. Sleep has been shown to aid in the recovery process, and decreased sleep hinders recovery systems, further exacerbating the complications of overtraining. (source)

Cognitive function and mood are negatively affected by overtraining through a variety of pathways. (source, source) Overtraining can lead to imbalances in neurotransmitters, endocrine and immune function, resulting in hindered cognitive performance and heightened anxiety. (source, source)

Common experiences associated with resilience can be found in the table below:

Sub-Optimal Resilience	Optimal Resilience
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
General feeling of weakness	Supported strength
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Decreased sleep quality	Supported sleep quality
Feeling run down or sick	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Incorporate tart cherry juice: Tart cherry juice aids in recovery by reducing muscle soreness and inflammation, due to its high levels of antioxidants and anti-inflammatory compounds. It promotes faster repair of muscle tissues and supports overall muscle health, enhancing recovery after intense workouts. (source, source) Recommendation Drink 8 to 12 fl. oz of tart cherry juice daily.

Sauna bathe: Infrared sauna use has been shown to promote increased blood flow, which delivers essential nutrients and oxygen to muscles and reduces inflammation. Through these mechanisms, infrared sauna bathing helps support recovery. (source) Recommendation: Sit in an infrared sauna for at least 15 minutes after intense exercise.

Supplement with ashwagandha: Ashwagandha aids recovery by regulating cortisol levels and reducing exercise-induced muscle damage and inflammation, supported by its adaptogenic and antioxidant properties. Its ability to modulate stress hormones and combat oxidative stress promotes faster muscle repair and regeneration post-exercise, enhancing overall recovery. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

Associated Patterns and Biomarkers

Resilience requires a fine balance between stress and recovery. This balance influences multiple systems throughout the body. The associated biomarkers and patterns reflect this balance between stress and recovery and its effect on the rest of the body.

Key Pattern

Excessive Skeletal Breakdown The skeletal system is continually remodeled through catabolic (breakdown) and anabolic (formation) processes. (source) Appropriate amounts of stress cause bone breakdown but result in increases in bone mineral density. (source) When stressors outweigh recovery resources, bone remodeling falls out of balance, favoring breakdown. (source)

‍Immune Insufficiency The immune system suffers greatly when the body cannot properly recover. (source) Prolonged stress leads to imbalances within the immune system. (source) Immune sufficiency can help better inform recovery status

Key Biomarkers

White Blood Cell (WBC) count is very sensitive to chronic levels of stress. Without proper recovery, prolonged, intense exercise suppresses white blood cell numbers and function, decreasing the ability to combat infection. (source) Elevated WBC concentrations can also hinder recovery. Increased levels suggest that the body is fighting some form of pathogen, which requires energy and nutrients. (source) In these cases, resources are diverted to supporting immune functions instead of helping the body recover.

Cortisol is considered the “stress hormone.” Chronically high levels can signal excessive exposure to stress. (source) These elevated concentrations can have a negative effect on testosterone, a hormone with regenerative and protective qualities, hindering adaptive processes. (source) Chronically low levels of cortisol can also be a sign of over-stress. This recurring decrease in concentrations can be a sign of adrenal gland overuse and burnout, which can result in hindered performance. (source, source)

Dehydroepiandrosterone sulfate (DHEA-S) is an anabolic hormone with regenerative and adaptive properties. It has been shown that prolonged stress can reduce DHEA-S levels, potentially due to a change in cells in the adrenal cortex and a shift to biosynthesis of corticosteroids, which ensures cortisol production. (source) These decreased concentrations signify overexposure to stress and inability to recover.

Total Testosterone is an anabolic hormone that promotes recovery and adaptation. (source) Elevated stress exposure negatively affects neuroendocrine systems regulating Gonadotropin-Releasing Hormone, resulting in decreased total testosterone production. (source) These decreased concentrations suggest overexposure to stress and inability to recover.

Calcium is one of the most abundant minerals in the body, found primarily in the bones and teeth. Multiple factors play into calcium homeostasis, such as the presence of parathyroid hormone and vitamin D, phosphate, and magnesium concentrations. (source, source, source) With a significant amount of calcium contained within the bones, measures of calcium give insight into bone metabolism and health. (source) Bone health is important to resiliency. Measuring calcium concentrations helps illustrate bone health and resiliency.

Vitamin D is a steroid hormone that is essential for the development, growth, and maintenance of a healthy skeleton across the lifespan. Its primary function is to maintain calcium homeostasis. Vitamin D can be synthesized from UVB rays from sunlight or obtained through diet. (source, source) Vitamin D plays a pivotal role in bone mineralization and, thus, bone health. (source) Bone health is an important facet of resiliency, making vitamin D status a critical measurement.

‍Alkaline Phosphatase (ALP) are a group of isoenzymes located in the cell membrane. In the body, there are two types of ALPs, tissue-specific and tissue-nonspecific. While both can be found in plasma, tissue-nonspecific ALPs are the most abundant. (source) ALP has been shown to be negatively associated with bone mineral density. (source) Bone health is a crucial marker of resiliency. Measuring ALP provides a holistic picture of resiliency.

Associated Patterns

Associated Biomarkers

Sleep Performance

Overview

Sleep is an essential act that occurs to some extent in every organism. (source) It is characterized by both behavioral and physiological activities. Behaviorally, individuals in a sleep state experience limited mobility, slow eye movements, reduced responses to stimuli, impaired cognitive function, and a reversible unconscious state. Physiologically, sleep is characterized by specific electroencephalography (EEG), electrooculography (EOG), and electromyography (EMG) readings. (source)

Using these readings, sleep can be classified into sub-states: non-rapid eye movement sleep (NREMS) and rapid eye movement sleep (REMS). (source) Under normal conditions, individuals will cycle between these two phases of sleep for 90 minutes, four or five times per night. (source) Within NREMS alone, there are three stages – N1, N2, and N3 – that are each associated with various depths of sleep. (source)

The regulation of sleep is influenced by two main processes: circadian rhythms, which align with the day-night cycle, and homeostatic sleep drive, which increases the need for sleep as wakefulness extends. (source) These processes are controlled by the hypothalamus and pons within the brain. (source)

Sleep is a foundational pillar of performance that significantly influences both health and overall function. Sleep performance refers to sleep quality, duration, and efficiency. It also encompasses various aspects of sleep, including sleep architecture (i.e., the different stages of sleep), sleep continuity, and the body's ability to achieve restorative rest. The impact of sleep on overall functioning and cognitive and physical capabilities cannot be overstated.

Role in Performance

Physical performance is heavily influenced by sleep performance. Sleep promotes the body’s ability to repair tissues, synthesize proteins, and release anabolic hormones, all of which are vital for recovery and adaptation. (source, source, source) Insufficient sleep can lead to a vast array of negative effects on physical processes. Decreases in sleep performance have been linked to decreased work capacity, power output, strength, and coordination, as well as increased risk of overtraining that leads to burnout and injuries during physical activities. (source, source, source, source, source, source)

Cognitive performance is highly influenced by sleep performance. Sleep has been shown to enhance motivation, memory consolidation, learning, and problem-solving abilities, while poor sleep performance can impair attention, decision-making, and reaction times. (source, source, source, source, source, source, source) Additionally, adequate sleep helps maintain emotional stability, which is crucial for managing stress. (source)

Sleep is vital for numerous functions, including memory consolidation, immune system support, and metabolic regulation. Disruptions in sleep patterns can lead to various health issues, highlighting the importance of understanding and prioritizing healthy sleep habits.

Immune function and inflammation status can also be influenced by sleep performance. (source) Adequate sleep performance is a crucial factor in supporting both of these systemic processes.

Common experiences associated with sleep performance are listed in the table below:

Sub-Optimal Sleep Performance	Optimal Sleep Performance
Difficulty recovering from hard efforts	Quick recovery from physical tasks
Trouble concentrating	Focused thought
Lowered immune defense	Supported immune function
General fatigue	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Incorporate tart cherry juice: Tart cherry juice is touted for its ability to enhance sleep performance, as it contains high levels of natural melatonin, a hormone crucial for regulating sleep-wake cycles. Tart cherry juice is also rich in phytonutrients with antioxidant and anti-inflammatory properties that support optimal function of the brain and nervous system, promoting relaxation and deep, restorative sleep. (source, source) Recommendation: Drink 8 to 12 fl. oz of tart cherry juice nightly within an hour before bed

Limit screen time: Limiting screen time is crucial for optimizing sleep performance, as excessive exposure to screens, such as smartphones and computers, disrupts the body's natural sleep-wake cycle. The blue light emitted by screens suppresses melatonin production, hindering the ability of the pineal gland to regulate sleep. (source, source) Recommendation: Limit nonessential screen time to less than two hours per day and adjust screen settings to reduce eye strain when possible.

Supplement with theanine: Supplementing with theanine can enhance sleep performance by promoting relaxation and reducing stress, leading to improved function of the brain and nervous system. This amino acid supports the production of neurotransmitters like GABA, which play crucial roles in regulating sleep-wake cycles. (source, source, source) Recommendation: Supplement with at least 200 mg of theanine daily.

Associated Biomarkers

Sleep is a crucial activity that impacts every aspect of performance. By measuring related biomarkers and patterns, physiological readiness for optimal sleep can be better understood.

Associated Patterns

Associated Biomarkers

Stress Load

Overview

The body constantly works to maintain homeostasis, or a state of internal balance. (source) Anything that can potentially disrupt this balance, whether physical or psychological, real or perceived, is a stressor. (source) Stress load represents the cumulative effect of these stressors on the body’s internal balance. The body’s ability to effectively manage this load plays a key role in performance.

Various physiological and cognitive processes are triggered in response to stressors. This attempt to maintain homeostatic balance is part of a larger concept termed “Generalized Adaption Syndrome,” or GAS. GAS consists of three major phases: the Alarm Phase, Resistance Phase, and Exhaustion phase. (source)

The Alarm Phase refers to the recognition of a stressor and subsequent physiological and cognitive responses to this stressor. (source) During this phase, drastic changes in endocrine, cardiovascular, and neurological systems mediate the “flight or fight” response. (source)

The Resistance Phase begins when the body attempts to counteract the physiological response triggered during the alarm phase and return to homeostasis. (source) Often, this process is followed by a recovery phase and adaptation. (source, source)

The Exhaustion Phase occurs when the body’s continued attempts throughout the resistance phase to return to a homeostatic state fail. (source) In this stage, the body exhausts the resources used to recover from the initial Alarm Phase, often leading to overstrained systems and maladaptive responses.

Stress, both physical and psychological, triggers a variety of physiological responses. Though it can serve as a catalyst for growth and adaptation, when left unregulated, stress can have detrimental effects on performance. By effectively managing stress load, individuals not only can safeguard their mental and physical health, but also enhance their overall performance and growth potential.

Role in Performance

Stress affects cognitive and physical performance in various ways. In moderate amounts, it can enhance physiological functions, leading to enhanced performance and driving adaptation. (source, source) When the body cannot recover from stress, performance and adaptation are hindered.

Cognitive function is a cornerstone of optimal performance. While moderate amounts of stress may be beneficial, excessive stress has been shown to hinder memory, learning, and decision-making. (source, source)

Sleep Both chronic and acute stress have been shown to negatively influence sleep performance. (source) These stressors limit the restful and restorative effects of sleep, which can lead to diminished adaptation and recovery and increased feelings of fatigue.

Immune function has a complex relationship with stress. For example, acute stress has been shown to be beneficial for supporting immune function. However, chronic stress suppresses protective immune functions and exacerbates pathological immune responses. (source)

Injury and injury recovery rates have been linked to stress. Individuals reporting higher levels of stress have been shown to exhibit higher injury rates. Stress further complicates injury by hindering recovery rates. (source, source)

Physical performance has been shown to suffer under stressful conditions. Excessive stress load negatively affects maximal muscle contraction, recovery, and markers of aerobic performance. (source, source, source)

Fatigue perception is sensitive to chronic stress. Those who have higher amounts of perceived stress also have been shown to report higher perceived fatigue scores. (source)

Common experiences relating to the management of stress load are found in the table below:

Sub-Optimal Stress Management	Optimal Stress Management
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Emotional stress, negative mood	Positive, pleasant mood
Decreased sleep quality	Supported sleep quality
Feeling run down or sick	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Prioritize fiber-rich foods: Foods high in fiber promote gut health by nourishing beneficial bacteria in the digestive system, which positively influences serotonin production. This gut-brain connection helps maintain a balanced mood. (source, source) Recommendation Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.

One serving examples: Chia Seeds (2 tablespoons), Flaxseeds (2 tablespoons), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)

Spend time in nature: Exposure to natural settings has been shown to help reduce markers of stress like cortisol. While further research is needed, multiple theories suggest that exposure to natural settings helps overcome mental fatigue and activates the parasympathetic nervous system. (source, source) Recommendation: Spend at least 20 minutes outside, preferably in a natural setting, daily.

Supplement with Rhodiola rosea: Rhodiola rosea, a natural adaptogen, has been shown to support healthy stress levels by acting on the adrenal glands, which regulate the body's response to stress. This botanical extract supports adrenal function, enhancing the body's ability to adapt to stressors while supporting overall mental well-being. (source) Recommendation: Supplement with at least 200 mg of Rhodiola rosea daily.

Associated Patterns and Biomarkers

Stress affects the body in a multitude of ways and through complex physiological pathways. Moderate amounts of stress can elicit positive cognitive and physical responses that lead to optimal performance. On the other hand, chronic levels of stress can hinder these processes and negatively impact performance. Understanding chronic levels of stress-related biomarkers can help assess overall stress load.

Key Pattern

Neural Stress is a measurement that examines the resources available and environment in which neurons are functioning. Depleted resources and harmful environments diminish neurological function, which can lead to extensive negative effects on cognitive and physical performance. (source, source)

Key Biomarkers

Red Blood Cell (RBC) Magnesium helps provide deeper insight into magnesium status. Magnesium plays a vital role in the maintenance of normal cellular and organ function. (source) What's more, decreased levels of magnesium have been shown to be associated with increased stress. (source) Measuring magnesium levels can help give further insight into stress levels.

Homocysteine is an amino acid produced in all cells during cysteine and methionine metabolism (an essential amino acid). It is associated with cardiovascular disease risk and reduced cognitive function. (source, source, source, source) Homocysteine has been shown to respond to stress levels and can give further understanding of stress loads. (source)

Associated Patterns

Associated Biomarkers

Toxic Load

Overview

Toxic load is the summation of stress exerted on the body by harmful compounds from both internal and external sources. These toxins can overwhelm the body's detoxification processes that work to eliminate these harmful substances and metabolic byproducts.

There are multiple pathways and organ systems through which the body works to detoxify itself. The liver and kidneys serve as the main organs that work to reduce toxic load. While these serve as the primary organs of detoxification, the lungs, digestive system, lymphatic system, and skin also aid in detoxification efforts.

Despite the detoxification efforts of these systems, chronic exposure to toxic compounds can lead to higher absorption rates, resulting in increased toxic load and low-grade toxicity. This can have a compounding effect as detoxification systems are overloaded and become even more strained, further hindering their ability to reduce toxic load in the body.

The effects of toxins can be cumulative and may not always be immediately apparent. Over time, consistently high levels of toxic exposure can lead to a gradual decline in both physical and mental capabilities.

When the liver and other organs are overburdened, biomarkers associated with toxicity can accumulate in the bloodstream, indicating that the body's detoxification systems are strained. This excess stress diverts essential resources away from other physiological functions, hindering the body's ability to support optimal physiological processes.

Role in Performance

Physical performance A high toxic load can manifest in several ways. It can lead to reduced energy levels as the body diverts resources from other working systems to support detoxification processes. This diversion results in decreased endurance, strength, and motor control. (source, source, source)

Inflammation A high toxic load may contribute to increased inflammation in the body, potentially impairing recovery processes. (source)

Immune function can be negatively affected by toxin exposure. (source) This may lead to pathological infection, hindering performance and training time.

Cognitive performance is significantly affected by toxic load. Toxins can exert neurotoxic effects and an accumulation of harmful substances can interfere with neurotransmitter function and overall brain health. (source, source, source) This interference hinders information processing, attention, memory, and executive functioning. (source, source)

Sleep performance has been shown to be negatively affected by exposure to toxins. (source)

Common indications of toxic load are included in the table below:

High Toxic Load	Optimal Toxic Load
Lethargic	Energetic
Delayed recovery	Adequate overnight recovery
Brain fog	Clear, fluid thought
Poor sleep	Restful, restorative sleep

Optimization

Include garlic: Garlic contains a variety of antioxidative and anti-inflammatory compounds that work to support the liver, a key organ in detoxification. These compounds also help support the kidneys. (source, source) Recommendation: Eat at least one clove of garlic daily.

Avoid alcohol: Alcohol has been shown to strain detoxifying organs such as the liver and kidneys. Reducing alcohol intake decreases the strain on these vital organs, allowing them to function optimally. (source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with N-Acetylcysteine (NAC): N-Acetylcysteine (NAC) works to neutralize inflammation and free radicals and reduce oxidative stress. Through these mechanisms, NAC helps remove toxic compounds and support important detoxifying organs like the liver. (source) Recommendation: Consume with at least 600 mg of NAC daily.

Associated Biomarkers

Toxic compounds can hinder multiple physiological processes and negatively influence cognitive and physical performance. Examining markers associated with organs that work to remove these compounds, particularly the liver, further paints a picture of toxicity levels in the body.

Key Patterns

Liver Stress The liver metabolizes nutrients, detoxifies harmful substances, and produces proteins for blood clotting and fluid balance. It also stores vitamins, glycogen, and minerals, playing a crucial role in overall metabolic regulation. Measuring markers of liver stress gives insight into how hard the liver is working to detox the body and, thus, toxic load.

Gamma-Glutamyl Transferase (GGT) is an enzyme found throughout the body, though it is most commonly found in liver cells. This biomarker is a measure of liver function and an indicator of alcohol intake. (source, source) The liver plays a critical role in body detoxification. Measuring GGT gives further insight into the amount of strain placed on the liver by potentially toxic compounds.
Aspartate Aminotransferase (AST) is a liver enzyme. While this enzyme can be found throughout the body, its presence in the blood is often an indicator of liver health. (source, source) As a marker of liver health, AST can help indicate how hard the liver is working to detox the body.
Alanine Amino Transference (ALT) is a liver enzyme that is made in the cytosol of liver cells. While these enzymes are typically already found in the blood at low levels, any compromise of liver cell integrity can cause an increase of ALT concentrations. (source) Stress caused by overuse can damage liver cells. An over abundance of toxic compounds cause the liver to work harder and cause stress. Measuring ALT can lend insight into liver workload and potentially toxic load.

Associated Patterns

Cellular Health

Cardiovascular Performance

Overview

The cell is the basic working unit of the human body. A single cell is composed of multiple parts called organelles. The efficiency with which these organelles work together is the foundation of cellular health, leading to a cascade effect throughout the body. Put simply, organelles make up cells, cells make up organs, organs make up systems, and systems determine performance.

Promoting the function of organelles is essential to cellular health and human performance. Supporting organelles’ multiple processes is a key aspect of cellular health optimization. For example, supplying nutrients that support individual cellular processes promotes an efficient, stable environment for other functions throughout the body, including those of organs and their respective organ systems. (source, source)

At the core of internal cellular health lies mitochondrial function. Often referred to as the “powerhouse” of the cell, the mitochondria produce ATP, which powers cellular functions throughout the body, causing a ripple effect on physical and cognitive performance. Micronutrients are essential for mitochondrial function by acting as either facilitators of energy production or antioxidants. (source) By supplying these nutrients, mitochondrial function can be fully supported, promoting cellular function and cognitive and physical performance.

The external environment also plays a crucial role in the promotion of cellular health. The cellular membrane mediates nutrient absorption, waste removal, and cellular communication. (source) It also mediates intracellular processes through extracellular interactions with its multiple proteins. (source) These membranes are sensitive to harmful compounds, such as reactive oxygen species that negatively affect the cellular wall and can be detrimental to the internal processes of cells, leading to cellular death. (source, source)

Cellular health is fundamental to overall well-being and performance, as cells are the basic working units of the human body. To achieve optimal performance on a macro level, it is essential to ensure that cellular function operates efficiently at the micro level.

Role in Performance

Cells are the foundation of physiology. They are responsible for everything from organ structure to intercellular communication. Their ability to perform varied functions impacts the function of every organ and organ system in the body. When these systems operate effectively and efficiently, cognitive and physical performance is optimized.

Common indications of cellular health are found in the table below:

Sub-Optimal Cellular Health	Optimal Cellular Health
Difficulty recovering from hard efforts	Consistent overnight recovery from hard efforts
Weakness	Supported strength
Emotional stress, negative mood	Stress-free, positive, pleasant mood
Decreased sleep quality	Supported sleep quality
Feeling run down or sick	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Prioritize citrus fruits: Citrus fruits like oranges and grapefruits are packed with essential vitamins and antioxidants such as vitamin C and flavonoids, which play a crucial role in supporting cellular health. These nutrients help combat oxidative stress and inflammation, promoting optimal function of vital organs like the heart, brain, and skin. (source) Recommendation: Consume at least two servings of citrus fruits daily.

One serving Examples: Orange (1 medium orange), Grapefruit (½ large grapefruit), Citrus Juice (100%) (4 fl oz), Fresh Lemon Juice (2 to 3 tablespoons)

Prioritize sleep: Irregular sleep patterns have been shown to increase markers of oxidative stress, which are detrimental to cellular health. Prioritizing a healthy sleep pattern can help reduce these markers and promote cellular health. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with astaxanthin: Astaxanthin is a potent antioxidant that helps combat oxidative stress and inflammation, both of which have been shown to negatively affect cellular health. Further, astaxanthin supports immune responses, thereby improving overall health. (source, source) Recommendation: Consume at least 2 mg of astaxanthin.

Associated Patterns and Biomarkers

Multiple factors play a role in cellular function. By examining a wide array of markers, a complete picture of cellular physiology can be brought into focus.

Associated Patterns

Associated Biomarkers

Overview

The cardiovascular system is composed of the heart, arteries, capillaries, and veins working together to circulate blood through the entire body. Despite its seemingly simplistic makeup and role, the cardiovascular system is a complex system that plays a crucial role in health and performance.

The cardiovascular system is a highly responsive system that responds to various inputs to ensure blood is delivered efficiently to working cells. The speed at which blood is distributed is controlled primarily by the heart, which increases and decreases the force of each contraction and the rate at which those contractions happen. Small arteries, called arterioles, help direct blood to specific organ systems according to need. Finally, blood is dispersed to working cells through capillaries. (source)

As blood is directed throughout the body, it works to deliver vital compounds such as hormones, oxygen, nutrients, and other resources to working cells through the capillary walls. These compounds help both to fuel and influence cellular processes. Additionally, the cardiovascular system supports cells by removing metabolic byproducts like carbon dioxide and lactic acid. These compounds are absorbed through the capillary walls and removed from the working cells. (source)

The cardiovascular system is a vital network that acts as a superhighway, delivering essential nutrients and hormones to every cell in the body while efficiently removing metabolic waste and toxins. An optimized cardiovascular system is critical for achieving peak mental and physical performance, as it directly influences cellular function and energy availability.

Role in Performance

Physical performance benefits greatly from a well-conditioned cardiovascular system. Cardiovascular performance directly influences cellular processes by delivering resources and removing byproducts to ensure cellular efficiency. Further, the cardiovascular system plays an important role in thermoregulation, ensuring that the body does not overheat during physical activity. (source, source, source, source)

Cognitive function is highly influenced by the cardiovascular system. (source, source, source) Research cites differences in the hippocampus region of the brain between those with higher and lower cardiovascular fitness levels. (source) This region of the brain is associated with learning, memory, spatial navigation, and emotional responses. (source) Evidence suggests that this could be due to the influence of aerobic fitness on microcirculation and cerebral vasculature which aids in oxygen and nutrient delivery. (source)

These benefits seem to extend beyond cognitive performance, with other research demonstrating a positive connection between cardiovascular performance and stress management. Individuals with higher cardiovascular fitness levels have been shown to have an attenuated heart rate and systolic reactivity to laboratory stress with faster heart rate recovery. (source) This may be due to smaller sympathetic effects on both the heart and blood vessels. (source)

Immune function relies greatly on the cardiovascular system. White blood cells, for example, are circulated throughout the body by the cardiovascular system. Further research suggests even deeper connections between the cardiovascular system and the immune system. (source) Specifically, the heart has been shown to influence immune function through cardiokines. (source)

Common experiences associated with cardiovascular performance are listed in the table below:

Sub-Optimal Cardiovascular Performance	Optimal Cardiovascular Performance
Difficulty recovering from hard efforts	Quick recovery from physical tasks
Trouble concentrating	Focused thought
Decreased sleep quality	Supported sleep quality
General fatigue	Sustained energy
Decreased work capacity	Sustained performance

Optimization

Prioritize nitrate-rich foods: Nitrates have been shown to promote vasodilation and reduce blood pressure. This allows for improved blood flow throughout the body and enhanced cardiovascular health. (source) Recommendation: Eat at least one serving of nitrate-rich foods with the goal of consuming at least 300 mg of nitrates daily.

One serving examples: Beets (1 cup), Arugula (1 cup), Raw Spinach (1 cup), Kale (1 cup), Pomegranate (1/2 pomegranate)

Maintain an athletic body composition: Cardiovascular health and body composition are closely related. Obesity and metabolic syndrome have been shown to be underlying causes of cardiovascular disease. By reducing body fat percentage, cardiovascular health can improve. (source, source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with CoQ10: CoQ10 is a powerful antioxidant that plays an important role in energy production. Oxidative stress reduces mitochondrial efficiency and nitric oxide bioavailability, hindering vasodilation and negatively affecting cardiovascular health. (source) Recommendation: Supplement with at least 100 mg of CoQ10 daily.

Associated Patterns and Biomarkers

The cardiovascular system is a complex system that circulates essential resources throughout the body. Understanding biomarkers related to cardiovascular performance helps to provide a comprehensive analysis of cardiovascular health and performance efficiency.

Key Pattern

Cardiac Stress is a comprehensive measure of positive and negative factors that affect the cardiovascular system. Markers of systemic inflammation and measures of cholesterol have been shown to suggest the overall stress load on the cardiovascular system. The higher the load, the less efficient the system functions. (source, source, source)

Key Biomarkers

High-Density Lipoprotein Cholesterol (HDL) is generally known for its protective role in cardiovascular function through multiple mechanisms, including increasing reverse cholesterol transport and anti-inflammatory and antioxidant mechanisms. (source)
Low-Density Lipoprotein Cholesterol (LDL) carries cholesterol in the blood from the liver to tissues that incorporate it into cell membranes. Despite this important role, LDL is most generally known for its association with poor cardiovascular health. (source, source)
Triglycerides are the most common form of fat that circulates in the blood and serves as a general marker for atherogenic lipoproteins like Low-Density Lipoprotein (LDL) and Very Low-Density Lipoprotein (VLDL). Further, triglycerides independently serve as a marker for cardiovascular stress. (source)
C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. (source, source) C-reactive protein has emerged as an important marker of cardiac health and thus can be helpful in understanding cardiovascular efficiencies. (source)

Associated Patterns

Arterial Hardening
Cardiovascular Strain
Bone Marrow Production Decline
Elevated Blood Sugar
Elevated Insulin Levels
Elevated Blood Lipids
Elevated Blood Pressure Risk
Low Testosterone Availability
Metabolic Imbalance
Type ll Diabetes Risk
Vitamin B1 Insufficiency
Nutritional Undernourishment
Systemic Inflammation
Spleen Insufficiency
Cellular Oxidative Damage
Generalized Inflammation
Fatty Liver - Early
Arterial Performance Decline
Sub-Optimal Cardiovascular Function
Central Fat Accumulation
Systemic Cellular Catabolism
Muscle Mass Decline
Mild Kidney Impairment
Protein Insufficiency
Overtraining Risk
Electrolyte-Induced Muscular Performance Decline
Alkaline Dominant Imbalance
Acid Dominant Imbalance
Potassium-Induced Muscular Performance Reduction
Testosterone-Induced Bone Resilience Decline
Iron Conversion Issue
Insulin Resistance
Glycemic Overload
Low Mood
Bone Marrow Production Decline
Chronic Muscle Tissue Breakdown
Cardiovascular Insufficiency
Bone Resilience Decline
Acute Muscle Tissue Atrophy
Iron Conversion Issue
Insulin Resistance
Liver Dysfunction
B12 + Folate Insufficiency
Heavy Metal Exposure

Associated Biomarkers

Brain Chemistry

Overview

The brain, one of the most intricate organs in the human body, comprises a series of networks of neurotransmitters, hormones, and neurotrophins. (source) These complex networks play a crucial role in mediating mental and physical performance.

The brain is made up of three main structures – the cerebrum, cerebellum, and brainstem. Each of these structures has a specific function. The cerebrum, the largest part of the brain, is responsible for numerous cognitive functions including learning, thinking, problem solving, and initiating and controlling movements. The cerebellum rests behind the cerebrum and is responsible for monitoring learned movements and posture. Finally, the brainstem, located at the base of the brain, connects the cerebrum to the rest of the body. (source)

These structures house over a billion nerve cells called neurons that constantly receive and send sensory information. (source) Neurons are not directly connected. Instead, they communicate through organic molecules called neurotransmitters that travel across the space between the two nerve cells called the synapse. While these compounds are the primary influencers of brain activity, neurons are susceptible to other bodily compounds such as hormones and proteins (neurotrophins). (source)

The efficiency of the interplay between these factors and the environment in which they work plays a crucial role in performance. (source, source) Sensory information must be gathered and interpreted. Then, a cognitive and/or physical response must be created and executed. This includes the “creation” of no response at all. This is an extremely intricate process. Optimal levels of neurotransmitters, hormones, neurotrophins, and the compounds that affect the environment in which they work ensure high cognitive performance, which has further implications for physical performance.

Role in Performance

Physical performance is extremely reliant on brain chemistry. While the physical brain is relatively contained, it is connected to the body through an extensive peripheral nervous system. This brain-body connection plays a vital role in facilitating coordination and reactions. (source) The brain is constantly receiving sensory information from the body and responding accordingly. Once a response is executed, the brain then receives new information and the cycle continues. For this cycle to work efficiently, the brain must be in a properly balanced state.

Cognitive performance requires efficient communication and synchronization throughout the brain. Key neurotransmitters like dopamine, serotonin, glutamate, and gamma-aminobutyric acid (GABA) facilitate communication between neurons, influencing various aspects of cognitive function. Manipulation of these and other compounds can have resonating effects on multiple functions such as focus, motivation, energy levels, decision-making, and problem-solving abilities. The concentrations of these compounds can also have implications for emotional stability and stress response. (source)

Common experiences associated with brain chemistry are included in the table below:

Sub-Optimal Brain Chemistry	Optimal Brain Chemistry
Forgetfulness	Sharp memory
Trouble concentrating	Focused thought
Decreased sleep quality	Supported sleep quality
General fatigue	Sustained energy
Delayed reaction times	Quick reaction times

Optimization

Prioritize blueberries: Oxidative stress and inflammation have been shown to negatively affect brain function. Consuming blueberries supplies the body with antioxidative and anti-inflammatory compounds, helping to support brain function. (source, source) Recommendation: Eat at least 1 cup of blueberries daily.

Resistance training: Resistance exercise has been shown to promote cognitive function by reducing loss of brain tissue and promoting the concentration of neurochemical compounds. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Bacopa monnieri: Bacopa monnieri has been shown to work through multiple mechanisms to support cognitive health, via its antioxidative properties, support of choline upregulation, modulation of stress hormones, and many more. (source) Recommendation: Supplement with at least 300 mg of Bacopa monnieri daily.

Associated Patterns and Biomarkers

The brain is the control center of the entire body. The following patterns and biomarkers provide insight into factors that influence both cognitive function and physical performance.

Key Pattern

Cognitive Strain The brain is influenced by both internal and external stressors that can create an unfavorable environment for cognitive function. This reduces processing efficiencies and hinders physical performance. (source, source)

Key Biomarkers

Homocysteine is an amino acid produced in every cell during the metabolism of cysteine and methionine (an essential amino acid). Homocysteine has been shown to negatively affect cognitive function through a variety of mechanisms. It has been shown to induce oxidative stress, protein modification, AMPA and NMDA agonist actions, and it negatively affects astrocytes and cerebrovascular functions. (source, source, source, source)

C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. C-reactive protein has been shown to negatively associated with cognitive function. (source, source, source, source)

Vitamin D is a steroid hormone that is essential for the development, growth, and maintenance of a healthy skeleton across the lifespan. Its primary function is to maintain calcium homeostasis. Vitamin D can be synthesized from UVB rays from sunlight or obtained through diet. (source, source) Vitamin D concentrations have been shown to be connected to cognitive function and health making it an important marker for brain chemistry. (source)

Associated Patterns

Associated Biomarkers

Chronic Viral Presence

Explanation

Viruses are infectious particles that may negatively impact health to varying degrees. Chronic viral presence is characterized by the continued presence of these particles in tissues, despite the immune system's efforts to clear them from the body. (source)

Impact

Chronic viral presence can trigger sustained inflammatory responses and cause the body to divert resources to support the immune system, hindering physiological function and causing fatigue. This can further hinder recovery, resulting in decreased performance and potential injury. By combating infection, nutrient resources can be directed to working cells to ensure efficient cognitive and physical performance.

Optimization

Supplement with garlic: Garlic has been shown to have antiviral properties. (source) Garlic minimizes viral infections through multiple mechanisms, including blocking viral entry, inhibiting viral replication, and improving the immune response. Additionally, garlic contains compounds that further enhance immune cell function. (source) Recommendation: Supplement with at least 1 g of garlic powder daily.

Supplement with vitamin C: Vitamin C has been shown to support immunity and virus protection. (source) Vitamin C has antioxidant properties that protect cells from oxidative stress. It enhances immune cells’ ability to kill microbes and viruses and increases immune cell production. (source) Furthermore, Vitamin C increases the production of proteins that help the body fight infection and reduces the production of inflammatory cytokines. (source, source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Associated Biomarkers

Muscle Spasm

Explanation

Muscle spasms are involuntary muscle contractions that are often painful and occur suddenly. The underlying mechanism through which spasms occur is multifactorial, but they are often associated with nutrient deficiencies. (source)

Impact

Muscle function is a crucial component of physical performance. Often, muscle spasms result in pain or discomfort and hinder efficient muscle function. Maintaining muscle function and mitigating spasming risk promotes efficient movement and physical performance.

Optimization

Supplement with magnesium: Magnesium is an important regulator of muscle contraction. Magnesium blocks neuromuscular transmission, reduces catecholamine release, and maintains electrolyte balance, which aids in relaxing muscles and controlling spasms. (source, source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.

Supplement with taurine: Taurine supplementation was shown to reduce involuntary muscle contractions. (source) Taurine stabilizes electrolyte balance, reduces muscle damage and inflammation, and improves metabolic stress. These effects contribute to improved muscle function and reduced cramping. (source) Recommendation: Supplement with at least 1 g of taurine daily.

Associated Biomarkers

Magnesium

Potassium

Impacted Functional Areas

Resilience

Muscle Weakness

Explanation

Muscle weakness reflects the skeletal muscle's capacity to generate force and is demonstrated through diminished strength and power. This may impact whole-body movement and performance. (source)

Impact

Addressing muscle weakness can enhance performance by improving strength and power output, leading to more effective whole-body movement and better results in activities requiring endurance and force.

Optimization

Associated Biomarkers

Immune Insufficiency

B12 + Folate Insufficiency

Explanation

Immune insufficiency is characterized by changes in markers of immune health that may impact key functions of the body's defense system. (source)

Impact

Immune insufficiency increases susceptibility to infections, leading to more frequent illnesses and longer recovery times, which can hinder training and overall physical activity. Maintaining a robust immune system supports optimal health and performance, allowing for consistent training and quicker recovery from workouts, which ultimately contributes to improved physical performance.

Supplement with saw palmetto: Saw palmetto has been shown to inhibit an enzyme that converts testosterone into dihydrotestosterone (DHT), which is associated with hair loss. (source) Saw palmetto is supported by clinical studies for its efficacy in reducing hair fall and increasing hair density. (source) Recommendation: Supplement with at least 320 mg of saw palmetto daily.

Supplement with vitamin E: Vitamin E is known for its antioxidative properties. Oxidative stress contributes to hair loss. Supplementing with vitamin E can help relieve this stress and support hair thickness and growth. (source) Recommendation: Supplement with at least 10 mg of vitamin E daily.

Associated Biomarkers

Dihydrotestosterone

Total Omega-3

C-Peptide

Explanation

Vitamin B12 is required for healthy red blood cell formation, DNA synthesis, and nervous system function. Folate is also involved in these key biological processes. Insufficiency of these vitamins may lead to changes in red blood cell size and impaired function, which may ultimately affect energy levels, neurological function, and digestive health. (source, source)

Impact

Vitamin B12 insufficiency negatively impacts performance by impairing red blood cell formation, reducing oxygen delivery to tissues, and leading to fatigue, decreased endurance, and impaired nervous system function, which can cause reduced coordination and muscle weakness. Folate insufficiency, which worsens these effects, can further compromise performance by altering red blood cell size and function. Addressing this deficiency can enhance red blood cell production, improve oxygen transport, and boost overall energy levels, resulting in better physical performance and faster recovery.

Optimization

Supplement with a vitamin B complex: Consuming folate and vitamin B12 increases concentrations of both in the blood. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin daily.

Associated Biomarkers

Generalized Inflammation

Explanation

Inflammation is a key component of the body's defense system. After an initial inflammatory response to tissue injury, the body typically suppresses further action to allow tissues to heal. Generalized inflammation occurs when this process is impaired and tissues are unable to heal appropriately. (source, source)

Impact

Optimization

Supplement with Boswellia serrata extract: Boswellia serrata has been shown to have anti-inflammatory properties. (source) Boswellia serrata extract reduces oxidative stress, inhibits pro-inflammatory compounds, and preserves tissue integrity, making it a potent anti-inflammatory agent suitable for managing various inflammatory conditions. (source, source) Recommendation: Supplement with at least 250 mg of Boswellia serrata extract daily.

Supplement with N-Acetylcysteine (NAC): NAC has been shown to have anti-inflammatory properties. (source) N-acetylcysteine reduces inflammation through a combination of antioxidant effects, including inhibition of key inflammatory pathways and modulation of pro-inflammatory mediators. These mechanisms contribute to its potential as an anti-inflammatory agent. (source, source) Recommendation: Supplement with at least 600 mg of NAC daily.

Associated Biomarkers

Gallbladder Impairment

Explanation

The primary function of the gallbladder is to store bile, a substance produced by the liver that helps break down fat. When the gallbladder is impaired, bile may be unable to reach the digestive tract, and fat digestion and gut health will be affected. (source, source)

Impact

When bile cannot reach the small intestine, it impairs the digestion and absorption of fats and fat-soluble vitamins that are crucial for energy production and muscle function. This can lead to symptoms like indigestion and nutrient deficiencies, potentially decreasing energy levels and hindering athletic performance and recovery. If bile flow is restored and digestive health is managed effectively, athletes can restore optimal nutrient absorption, improving overall energy and performance. Effective management of bile flow can enhance muscle function and accelerate recovery, supporting peak athletic performance.

Optimization

Supplement with milk thistle: Milk thistle supplementation has been shown to positively affect markers of gallbladder impairment. (source) Milk thistle, through its active compound silymarin, supports gallbladder function primarily by reducing oxidative stress and inflammation and stabilizing cell membranes. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.

Supplement with artichoke leaf extract: Artichoke leaf extract has been shown to improve markers of gallbladder health. (source) Artichoke leaf extract significantly increases bile production, which is crucial for proper digestion and gallbladder health. The increase in bile production is accompanied by a rise in total bile acid concentration, improving emulsification and absorption of dietary fats. (source) Recommendation: Supplement with at least 500 mg of artichoke leaf extract daily.

Associated Biomarkers

Low Libido

Explanation

Libdo, or sexual desire, is affected by a wide range of variables. Low testosterone levels can elicit negative effects on libido. (source)

Impact

Desire has major implications on sexual performance. Without sexual desire, sexual performance suffers. Improving sexual desire will improve performance in the bedroom.

Optimization

Supplement with maca: Maca has been shown to improve sexual function. (source, source) Maca contains a compound that supports pathways that convert sex hormones to testosterone, which helps promote sexual desire and function. (source) Recommendation: Supplement with at least 3 g of maca daily.

Supplement with tongkat ali: Supplementation with Tongkat Ali has been shown to promote libido. (source) Tongkat Ali improves libido by enhancing testosterone levels, reducing stress hormones, and improving mood and energy levels. These combined effects create a favorable environment for increased sexual desire and performance. (source) Recommendation: Supplement with at least 200 mg of tongkat ali daily.

Associated Biomarkers

Total Testosterone

Pancreatic Inflammation

Prolactin has been associated with the growth, development, and function of the prostate gland. Elevated levels of prolactin, therefore, may impact prostate health. (source)

Impact

Prostate stress can cause urinary issues, which may lead to discomfort and frequent interruptions during physical activities, ultimately reducing endurance and focus. Maintaining prostate health can help ensure continued training intensity and consistency.

Optimization

Supplement with saw palmetto: Supplementation with saw palmetto has been shown to support prostate health. (source) Saw palmetto inhibits 5-alpha reductase, an enzyme that converts testosterone into DHT, a marker related to prostate function. (source) Saw palmetto also has anti-androgenic and anti-inflammatory effects, and it promotes apoptosis, or cellular death, in prostate cells, actions that work to support prostate function and health. (source, source) Recommendation: Supplement with at least 320 mg of saw palmetto daily.

Supplement with lycopene: Lycopene has been shown to improve markers of prostate health. (source) Lycopene inhibits cell multiplication, reduces inflammation, modulates hormone levels, and enhances antioxidant defenses, actions that lead to improved prostate health. (source, source) Recommendation: Supplement with at least 25 mg of lycopene daily.

Associated Biomarkers

Prolactin

Uric Acid

Vitamin B6 Insufficiency

Acute Muscle Tissue Atrophy

Explanation

Vitamin B6 is a coenzyme that is involved in numerous enzymatic reactions throughout the body, including carbohydrate, fat, and amino acid metabolism. Insufficiency of this vitamin may impact cardiovascular health, immune health, and cognitive function. (source, source)

Impact

Vitamin B6 insufficiency can impair the metabolism of carbohydrates, fats, and amino acids, which can lead to reduced energy levels. Insufficient vitamin B6 can also hinder cognitive, cardiovascular, and immune function. Adequate vitamin B6 concentrations support efficient energy production and enhance overall metabolic, immune, cardiovascular, and cognitive function, contributing to better work capacity, recovery, and focus.

Optimization

Supplement with a vitamin B Complex: Consumption of vitamin B6 has been shown to improve markers of vitamin B6 insufficiency. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin daily.

Supplement with magnesium: Low levels of magnesium are negatively associated with markers of vitamin B6 deficiency. (source) Magnesium facilitates the uptake of pyridoxal phosphate, the active form of vitamin B6, into tissues, thereby improving vitamin B6 status. (source) Recommendation: Supplement with at least 200 mg of magnesium daily.

Associated Biomarkers

Omega-3 fatty acids play key roles in maintaining cardiovascular health. Low consumption of these substances may be associated with risk of increased blood pressure. (source)

Impact

Elevated blood pressure risk can lead to increased cardiovascular strain, reduced work capacity, and general fatigue. Elevated blood pressure can also hinder recovery times and overall endurance, affecting both training and performance. Effective management of blood pressure helps to maintain cardiovascular health and boost physical performance.

Optimization

Supplement with fish oil: Omega-3 fatty acid consumption has been shown to lower blood pressure. (source) Omega-3 fatty acids stimulate pathways that relax the muscles of blood vessel walls and reduce arterial stiffness, which leads to decreased blood pressure. (source, source) Recommendation: Supplement with at least 3 g of fish oil daily.

Supplement with algae: Supplementation with algae has been shown to decrease blood pressure. (source) Algae contains compounds that work to relax blood vessels and reduce blood pressure. (source) Recommendation: Consume at least 1 g of algae oil daily.

Associated Biomarkers

Total Omega-3

Acute Viral Presence

Explanation

Viruses are infectious particles that may negatively impact health to varying degrees. Acute viral presence is marked by a sudden or rapid cascade of events that trigger an immediate immune response designed to protect the body from pathogens. (source)

Impact

Acute viral presence can trigger inflammatory responses and cause the body to divert resources to support the immune system, hindering physiological function and causing fatigue. By combating infection, nutrient resources can be directed to working cells to ensure efficient cognitive and physical performance.

Optimization

Associated Biomarkers

Glucose Dysregulation

Explanation

Prolactin has been shown to play a key role in glucose metabolism. High levels of this hormone may affect the regulation of blood glucose. (source)

Impact

Carbohydrates provide essential energy for the body. Proper blood sugar management is crucial for maintaining healthy metabolic processes. Effective carbohydrate management also supports optimal physical and cognitive performance.

Optimization

Supplement with alpha-lipoic acid: Alpha-lipoic acid has been shown to improve blood glucose control. (source) Alpha-lipoic acid enhances glycemic control by increasing insulin sensitivity which is vital for effective glucose utilization. (source) Recommendation: Supplement with at least 600 mg of alpha-lipoic acid daily.

Associated Biomarkers

Prolactin

Thyroid Medication Use

Explanation

Thyroid medication use is often indicated in cases of underactive thyroid gland activity. Concentrations of these medications in the blood may have implications for multiple physiological functions. (source)

Impact

The thyroid gland regulates cellular growth and metabolism through hormone production. An imbalance in thyroid hormones can disrupt metabolism, causing fatigue and weakness. Medications help maintain thyroid health promoting cellular function, boosting energy levels, and overall mental and physical performance.

Optimization

Supplement with iodine: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine helps maintain normal thyroid function by ensuring adequate hormone production and preventing excessive hormone synthesis. These actions regulate thyroid hormone levels and reduce the risk of thyroid dysfunction. (source, source) Recommendation: Supplement with at least 75 mcg of iodine daily.

Supplement with selenium: It has been shown that selenium acts as a mediator of thyroid hormones. (source) Selenium is an essential component of selenoproteins, compounds that facilitate hormone conversion, provide antioxidant protection, and enhance iodide uptake. These actions ensure proper thyroid function and hormone regulation. (source, source) Recommendation: Supplement with at least 50 mcg of selenium daily.

Associated Biomarkers

T3 Uptake

Elevated Blood Sugar

Explanation

Elevated blood sugar is a function of the body's ability to regulate glucose in the blood. This pattern is associated with a range of factors that influence metabolic function. (source, source)

Impact

Carbohydrates are an essential energy source for the body. Proper management of blood sugar levels is crucial for maintaining healthy metabolic processes. Effective carbohydrate management supports optimal physical and cognitive performance.

Optimization

Supplement with alpha-lipoic acid: Alpha-lipoic acid has been shown to improve blood glucose control. (source) Alpha-lipoic acid enhances glycemic control by increasing insulin sensitivity, which is vital for effective glucose utilization. (source) Recommendation: Supplement with at least 600 mg of alpha-lipoic acid daily.

Associated Biomarkers

Liver Bile Impairment

Chronic Muscle Tissue Atrophy

Explanation

Bile is a fluid secreted by the liver that helps break down fat. This fluid is carried from the liver to the intestinal tract through bile ducts. When these ducts are blocked, digestion of fats, as well as fat-soluble vitamins, will be impacted. (source, source, source)

Impact

External bile duct blockage is a sign of limited bile movement which can negatively impact performance by impairing the digestion and absorption of fats and fat-soluble vitamins crucial for energy production and muscle function, potentially leading to indigestion, nutrient deficiencies, and decreased energy levels. If bile flow is improved, it can enhance nutrient absorption and energy levels, supporting better performance and faster recovery. Maintaining optimal bile flow ensures effective nutrient utilization, which is essential for sustaining high performance and overall health.

Optimization

Supplement with milk thistle: Milk thistle has been shown to support liver health. (source) Research suggests that the active compound in milk thistle has antioxidant and antifibrotic properties that reduce oxidative stress and inflammation, which aids in maintaining the free flow of bile through the bile duct. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.

Supplement with artichoke leaf extract: Artichoke leaf extract has been shown to improve markers of liver health. (source) Artichoke leaf extract significantly increases bile flow, which helps prevent blockage of the bile duct. (source) Recommendation: Supplement with at least 500 mg of artichoke leaf extract daily.

Associated Biomarkers

Bone tissue is constantly being remodeled through catabolic and anabolic processes. An imbalance in these functions, favoring catabolism, may negatively affect bone structure and integrity. (source)

Impact

Mild bone catabolism leads to diminished bone mineral density. This is a reflection of mineral storage, a crucial element for cellular function. Further, excessive skeletal breakdown is related to low bone strength, which will hinder the transfer of force. Reducing skeletal breakdown and improving skeletal density supports working cells with proper mineral stores, and it ensures efficient force transfer for peak performance.

Optimization

Supplement with vitamin D: Vitamin D consumption has been shown to support bone health. (source) Vitamin D increases the absorption of dietary calcium in the intestine and calcium uptake into the bone. This results in improved bone mineral density. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.

Associated Biomarkers

Heart Health Risk

Tertiary Hypothyroid Risk

Explanation

Heart health risk is associated with increased levels of cholesterol that may negatively impact cardiovascular function. (source)

Impact

Heart health is extremely important. Diminished heart health can limit the delivery of oxygen and essential nutrients to muscles, leading to fatigue and compromised recovery. Addressing and improving cardiovascular function can enhance oxygen delivery and nutrient supply, thereby boosting energy levels and accelerating muscle recovery, optimizing overall performance.

Optimization

Supplement with garlic: Garlic powder has been shown to improve markers of heart health. (source) Garlic improves both HDL and LDL concentrations, reducing lipid content in arterial walls. It has also been shown to have antiplatelet properties along with other cardioprotective properties. (source) Garlic supplements are associated with decreases in blood pressure and reduction of stress on arterial walls and cardiac stress. Additionally, garlic has been shown to decrease markers of inflammation. (source) Through these activities, garlic promotes heart health. Recommendation: Supplement with at least 1 g of garlic powder daily.

Supplement with CoQ10: CoQ10 intake has been shown to support heart health. (source) CoQ10 improves heart health by enhancing cellular energy production and antioxidant protection. It is crucial for ATP production in mitochondria, which is vital for heart cells that have high energy demands. CoQ10 also reduces oxidative stress and inflammation. (source, source) Together, these mechanisms support heart health. Recommendation: Supplement with at least 100 mg of CoQ10 daily.

Associated Biomarkers

Explanation

Hypothyroid risk is characterized by a decrease in thyroid hormone production due to a range of factors. Tertiary hypothyroid risk is associated with hypothalamus function. (source, source, source)

The kidneys play a vital role in regulating fluid levels and electrolyte balance, essential for cardiovascular health. Kidney dysfunction can disrupt oxygen and nutrient delivery to cells and impede the removal of waste, affecting overall performance. Healthy kidneys ensure proper hydration and electrolyte balance, supporting optimal cardiovascular function and cellular activity.

Optimization

Supplement with probiotics: Probiotic supplementation has been shown to support kidney health. (source) Research demonstrates that probiotics reduce markers of inflammation. (source) Probiotics also reduce oxidative stress and uremic toxicity, improve metabolic parameters such as insulin sensitivity and glucose regulation, and support renal function, all resulting in improved kidney health. (source, source) Recommendation: Supplement with at least 16 billion CFUs of probiotics that include Lactobacillus and Bifidobacterium species daily.

Associated Biomarkers

Arterial Hardening

Moderate Thyroid Underactivity

Explanation

Arterial hardening is related to a range of dietary and lifestyle factors that impact cardiovascular function. (source)

Impact

The cardiovascular system is essential for delivering nutrients and fuel to working cells. Complications in cardiovascular function can impair nutrient delivery, leading to reduced cognitive and physical performance. Maintaining a healthy cardiovascular system is crucial for optimal performance.

Optimization

Supplement with a vitamin B complex: Niacin supplementation has been shown to improve markers of arterial hardening. (source) B vitamin supplementation decreases concentrations of homocysteine. Elevated homocysteine levels are associated with increased risk of arterial hardening. (source) B vitamins, particularly B12, also have anti-inflammatory effects which reduce arterial stiffening. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin daily.

Supplement with garlic: Garlic powder has been shown to improve markers of cardiovascular health. (source) Garlic supplements have been shown to decrease blood pressure, strain on the arterial walls, and the development of stiffness. Additionally, garlic has been shown to decrease TNF-a and IL-6, markers of inflammation. (source) Recommendation: Supplement with at least 1 g of garlic powder daily.

Associated Biomarkers

Explanation

The thyroid gland secretes hormones that play essential roles in growth and metabolism. Moderate thyroid underactivity may impact key metabolic functions relating to digestion, weight gain, and fatigue. (source)

Impact

Optimization

Supplement with vitamin D: Vitamin D intake has been shown to normalize markers of an underactive thyroid. (source) Vitamin D improves thyroid underactivity primarily through its immunomodulatory effects, reducing autoimmune activity and improving thyroid function. It decreases the levels of harmful auto-antibodies and supports better regulation of thyroid hormones, thereby improving thyroid underactivity. (source, source) Recommendation: Supplement with up to 2,000 IU of vitamin D daily.

Supplement with ashwagandha: Ashwagandha has been shown to help normalize markers of thyroid underactivity. (source) Ashwagandha enhances the secretion of thyroid hormones and reduces oxidative stress, thereby supporting overall thyroid health. (source, source) Recommendation: Supplement with at least 240 mg of Ashwagandha daily.

Associated Biomarkers

Liver Stress

Sub-Optimal Cardiovascular Function

Explanation

The liver metabolizes nutrients, detoxifies harmful substances, and produces proteins for blood clotting and fluid balance. It also stores vitamins, glycogen, and minerals, playing a crucial role in overall metabolic regulation.

Impact

The liver plays a crucial role in multiple bodily systems, and strain on this organ can lead to widespread negative effects, including impaired cellular function and communication. Improving liver health can have numerous positive impacts, enhancing overall cellular metabolism and performance. Optimal liver function is essential for better cellular processes and elevated body performance.

Optimization

Supplement with milk thistle: Milk thistle has been shown to support liver health. (source) Research suggests that the active compound in milk thistle has antioxidant and antifibrotic properties that reduce oxidative stress and inflammation, helping to reduce stress and support liver function. (source, source) Recommendation: Supplement with at least 420 mg of milk thistle daily.

Supplement with N-Acetylcysteine (NAC): NAC supplementation supports liver health. (source) Liver damage is associated with reduced glutathione. NAC restores glutathione levels, which decreases oxidative stress. (source, source, source) NAC has also been shown to increase the number of proteins involved in reducing oxidative stress on the liver. (source, source) Recommendation: Supplement with at least 600 mg of NAC daily.

Associated Biomarkers

Impacted Functional Areas

Toxic Load

Explanation

Sub-optimal cardiovascular function may impact the body's ability to deliver oxygen and nutrients to working tissues, and it may be associated with age, weight, physical activity levels, and blood pressure. (source, source)

Impact

Sub-optimal cardiovascular function can negatively impact performance by limiting the delivery of oxygen and essential nutrients to muscles, leading to fatigue and compromised recovery. Addressing and improving cardiovascular function can enhance oxygen delivery and nutrient supply, thereby boosting energy levels and accelerating muscle recovery, optimizing overall performance.

Optimization

Supplement with garlic: Garlic powder has been shown to improve markers of cardiovascular function. (source) Garlic works to improve both HDL and LDL concentrations, reducing lipid content in arterial walls. It has also been shown to have antiplatelet properties along with other cardioprotective properties. (source) Garlic supplements have been shown to decrease blood pressure, which reduces both stress on arterial walls and cardiac stress. Additionally, garlic has been shown to decrease TNF-ɑ and IL-6, markers of inflammation. (source) These actions work together to support cardiovascular health and function. Recommendation: Supplement with at least 1 g of garlic powder daily.

Supplement with CoQ10: CoQ10 intake has been shown to support heart health. (source) CoQ10 improves heart health by enhancing cellular energy production. It is crucial for ATP production in mitochondria, which is vital for heart cells that have high energy demands. CoQ10 also reduces oxidative stress and inflammation. (source, source) Together, these actions support cardiovascular function and health. Recommendation: Supplement with at least 100 mg of CoQ10 daily.

Associated Biomarkers

C-Reactive Protein

Prostate Enlargement

Explanation

Prostate enlargement is a function of age and may be related to multiple factors, including cardiovascular and metabolic processes, as well as lack of physical exercise. (source, source)

Impact

Prostate enlargement can negatively impact performance by causing urinary issues, which may lead to discomfort and frequent interruptions during physical activities, ultimately reducing endurance and focus. Maintaining prostate health can help ensure continued training intensity and consistency.

Optimization

Supplement with garlic: Garlic supplementation has been shown to improve markers of prostate health. (source) Garlic decreases DHT and inflammatory proteins in prostatic tissues, and it inhibits proteins that regulate cell death. (source) These actions support prostate function and health. Recommendation: Supplement with at least 1 g of garlic powder daily.

Associated Biomarkers

Zinc Insufficiency

Explanation

Zinc is an essential micronutrient that plays a critical role in numerous physiological processes, including protein, fat, and nucleic acid metabolism, reproduction, wound repair, and immune functions. Zinc insufficiency may impact growth and sexual function, and it can be associated with inflammation and digestive issues. (source)

Impact

Zinc insufficiency negatively impacts performance by impairing protein, fat, and nucleic acid metabolism, which can reduce energy production and muscle function. This also weakens immune responses and increases inflammation, further hindering recovery and athletic performance. Maintaining adequate zinc levels supports efficient metabolism and robust immune function, potentially enhancing overall energy, muscle recovery, and performance.

Optimization

Supplement with zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source) Recommendation: Supplement with at least 5 mg of zinc daily.

Supplement with copper: Zinc supplementation can interfere with copper. (source) High concentrations of zinc can inhibit the absorption of copper in the intestine. (source, source) Supplement with copper when taking zinc to ensure sufficient levels of both. Recommendation: Supplement with at least 450 mcg of copper daily.

Associated Biomarkers

Adrenal Underactivity

Explanation

Adrenal underactivity is related to the diminished production of certain hormones by the adrenal glands. These hormones play key roles in energy production, immune function, and the stress response. (source, source, source)

Impact

Sub-optimal adrenal hormone concentrations can lead to decreased energy levels and impaired immune function. This disrupts training and recovery and heightens susceptibility to stress-related fatigue, further hindering overall performance by affecting motivation and resilience. Supporting adrenal function ensures complete support for peak performance and optimal recovery.

Optimization

Supplement with vitamin C: Supplementation with vitamin C has been shown to improve markers of adrenal underactivity. (source) Research has shown that vitamin C plays a role in aldosterone regulation, a key hormone for blood pressure regulation that is produced in the adrenal glands. (source) Supplementation with vitamin C has been shown to reduce acute phase and inflammatory proteins, helping to create an internal environment conducive to adrenal function. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Supplement with Rhodiola rosea: Rhodiola has been shown to support adrenal health. (source) Rhodiola preparations increase the antioxidative capacity of the blood. (source) Additionally, Rhodiola rosea has been shown to interact with the hypothalamic-pituitary axis, helping to normalize adrenal hormones like cortisol. (source, source) Recommendation: Supplement with at least 200 mg of rhodiola rosea daily.

Associated Biomarkers

Primary Hypothyroid Risk

Explanation

Hypothyroid risk is characterized by a decrease in thyroid hormone production due to a range of factors. Primary hypothyroid risk is associated with thyroid gland function. (source)

Impact

Optimization

Supplement with iodine: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine helps maintain normal thyroid function by ensuring adequate hormone production and preventing excessive hormone synthesis. These actions regulate thyroid hormone levels and reduce hypothyroid risk. (source, source) Recommendation: Supplement with at least 75 mcg of iodine daily.

Associated Biomarkers

Vitamin D Insufficiency

Chronic Bacterial Presence

Explanation

Vitamin D plays crucial roles across multiple systems in the body. Deficiency of this vitamin can negatively affect these systems, leading to altered physical performance. (source)

Impact

Vitamin D insufficiency can negatively impact performance by impairing muscle function, reducing strength, and increasing the risk of injuries, ultimately hindering physical ability. Sufficient vitamin D levels support optimal muscle function, enhance recovery, and promote bone health, all of which contribute to improved physical performance. Additionally, adequate vitamin D can boost immune function, further aiding in maintaining consistent training and competition schedules.

Optimization

Supplement with vitamin D: Supplementation with vitamin D has been shown to increase levels of vitamin D, which improves vitamin D status in the body. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.

Supplement with vitamin K: Supplementation with vitamin K in combination with vitamin D has been shown to improve markers of vitamin D status. (source, source) Recommendation: Supplement with at least 35 mg of vitamin K daily.

Associated Biomarkers

Vitamin D

Explanation

When the body is unable to mount a successful immune response to the presence of bacteria, those pathogens persist and may affect immune health over time. Chronic bacterial presence is characterized by changes in key markers of immune health. (source)

Impact

Chronic bacterial presence can trigger sustained inflammatory responses and cause the body to divert resources to support the immune system, hindering physiological function and causing fatigue. This can further hinder recovery resulting in decreased performance and potential injury. By combating infection, nutrient resources can be directed to working cells to ensure efficient cognitive and physical performance.

Optimization

Supplement with oregano oil: Oregano oil has antimicrobial properties. (source, source) Oregano oil decreases microbes primarily by disrupting cell membranes, inhibiting metabolic pathways, and interfering with bacterial DNA. (source) Recommendation: Supplement with at least 600 mg of oregano oil daily.

Supplement with garlic: Garlic has been shown to have antimicrobial properties. (source) Garlic extract contains organosulfur compounds like allicin, ajoenes, and allylsulfides. These compounds exhibit bactericidal, antibiofilm, antitoxin, and anti-quorum activities that work against a wide range of bacteria and significantly reduce microorganisms. (source, source) Recommendation: Supplement with at least 1 g of garlic powder daily.

Associated Biomarkers

Thyroid Imbalance

Explanation

The thyroid gland secretes hormones crucial for growth and metabolism. Dysfunction can cause hormone imbalances, which can have various negative effects throughout the body.

Impact

The thyroid gland regulates cellular growth and metabolism through hormone production. An imbalance in thyroid hormones can disrupt metabolism, causing fatigue and weakness. Maintaining thyroid health enhances cellular function, boosting energy levels and overall mental and physical performance.

Optimization

Supplement with ashwagandha: The active compounds in ashwagandha have been shown to have protective effects on the thyroid gland, ensuring efficient function. (source) Ashwagandha modulates the hypothalamic-pituitary-thyroid axis and increases the secretion of thyroid hormones T3 and T4 while decreasing TSH, or thyroid-stimulating hormone, an indicator of thyroid activity. By normalizing these hormone levels, ashwagandha improves markers related to thyroid imbalance. (source, source, source) Recommendation: Supplement with at least 240 mg ashwagandha daily.

Supplement with selenium: Selenium plays a pivotal role in thyroid hormone production and has been shown to have positive effects on thyroid function. (source) Selenium is an essential component of selenoproteins, compounds that facilitate hormone conversion, provide antioxidant protection, and enhance iodide uptake. These actions ensure proper thyroid function and hormone regulation, and they work together to improve markers of thyroid imbalance. (source, source) Recommendation: Supplement with at least 50 mcg of selenium daily.

Associated Biomarkers

Impacted Functional Areas

Energy

Iron Conversion Issue

Bone Marrow Production Decline

Explanation

Iron plays an important role in red blood cell function and production. Iron can exist in two forms in the body, ferrous and ferric. The conversion between these two states is required for the optimal performance of these processes. (source)

Impact

Issues in iron conversion can cause insufficient iron levels, leading to impaired red blood cell function and production. This can result in reduced oxygen transport, fatigue, and decreased endurance during physical activities. Adequate iron levels, particularly in the ferrous form, promote oxygen delivery to muscles, promoting better energy levels and stamina. Proper conversion between ferrous and ferric forms is crucial for maintaining optimal iron functionality, ensuring efficient red blood cell production. This balance supports overall physical performance and recovery.

Explanation

Bone marrow produces a range of cells that are vital to health, including red blood cells, white blood cells, and platelets. Declined production of these cells may impact immune function, oxygen transport, and tissue repair. (source, source)

Impact

Decreased bone marrow production can impair immune function, reduce oxygen transport due to fewer red blood cells, and slow tissue repair. This can lead to increased susceptibility to illness, decreased work capacity, and prolonged recovery times. Optimal bone marrow function ensures adequate production of red blood cells, white blood cells, and platelets, supporting robust immune responses, efficient oxygen delivery, and effective tissue repair, all of which enhance overall performance and recovery.

Optimization

Supplement with a vitamin B complex: B vitamins play a key role in blood cell production. (source) Vitamin B supplementation, particularly B6 and B12, enhances bone marrow production by improving immune response, promoting cell proliferation, and normalizing DNA synthesis. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin daily.

Supplement with vitamin C: Vitamin C supplementation increases bone marrow production by promoting the proliferation of stem cells and enhancing both the function and production of immune cells. (source, source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Associated Biomarkers

Spleen Insufficiency

Explanation

The spleen is an organ that plays key roles in red blood cell production and breakdown, as well as immune system function. When spleen function is limited, these activities may be impacted. (source)

Impact

Spleen insufficiency can negatively impact performance by impairing red blood cell production and breakdown, which reduces oxygen transport to muscles and affects endurance. Additionally, weakened immune function due to spleen dysfunction can increase the risk of infections, leading to potential interruptions in training and recovery. Improving spleen function or managing insufficiency effectively could enhance overall athletic performance by ensuring better oxygen delivery and a more resilient immune system, contributing to more consistent training and recovery.

Optimization

Supplement with Astragalus: Astragalus has been shown to support spleen health. (source) Astragalus contains a compound that enhances immune function, reduces inflammation, and modulates gut microbiota, actions that promote spleen health and function. (source, source) Recommendation: Supplement with at least 1 g of astragalus daily.

Supplement with Milk Thistle: Supplementation with milk thistle has been shown to improve markers of spleen health. (source) Milk thistle provides antioxidant protection, which reduces the impact of toxins, and enhances immune function, all of which support spleen health. (source) Recommendation: Supplement with at least 280 mg of milk thistle daily.

Associated Biomarkers

Iron Overaccumulation

There are numerous underlying mechanisms associated with fertility status, including hormone-related factors. In this pattern, high levels of prolactin may influence the ability to conceive. (source, source)

Impact

Infertility negatively affects reproductive potential. Maintaining fertility status ensures reproductive capabilities.

Optimization

Supplement with zinc: Zinc plays an important role in male fertility. (source) Zinc has antioxidant properties and it plays a role in hormone regulation. Consumption of zinc has been shown to enhance sperm motility and improve sperm quality, which supports male reproductive health. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Supplement with ashwagandha: Supplementation with ashwagandha has demonstrated positive effects on markers of fertility. (source) Ashwagandha has been shown to enhance sperm quality, sperm motility, and reproductive hormone concentrations, which support fertility. (source, source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

Associated Biomarkers

Prolactin

Renal Strain

Triglyceride-Glucose Index

Explanation

The kidneys are responsible for helping mediate serum compounds and hydration status. Straining the kidneys can lead to imbalances in different compound concentrations in the blood, as well as negative effects on the function of the entire cardiovascular system.

Erectile function is paramount for male sexual performance. The inability to achieve and maintain an erection negatively affects sexual performance. Improving erectile function can have tremendously positive effects on sexual performance.

Optimization

Supplement with L-Carnitine: Carnitine has been shown to help reverse erectile dysfunction. (source) L-carnitine aids in reversing erectile dysfunction by improving endothelial and cavernous nerve function, reducing oxidative stress, and enhancing hormonal balance. (source, source, source, source) Recommendation: Supplement with at least 2 g of L-carnitine daily.

Supplement with maca: Maca has been shown to improve sexual function. (source, source) Maca contains a compound that supports pathways that convert sex hormones to testosterone, which helps promote sexual function. (source) Recommendation: Supplement with at least 3 g of maca daily.

Associated Biomarkers

Total Testosterone

Explanation

The Triglyceride-Glucose Index assesses the efficiency of the body's response to insulin. (source)

Low

Low Triglyceride-Glucose (TyG) Index levels may be influenced by physiological factors linked to metabolic health, including insulin sensitivity and lipid metabolism. Nutritionally, a diet rich in fiber and low in refined carbohydrates can help support a favorable TyG Index. (source, source, source)

Optimization

One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)

One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)

High

High Triglyceride-Glucose Index levels may stem from physiological factors related to insulin resistance and metabolic dysfunction, often affecting organs like the liver and pancreas. From a nutritional standpoint, excessive consumption of refined carbohydrates and sugars can exacerbate this condition by promoting elevated triglyceride and glucose levels. (source, source, source, source, source)

Optimization

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

Avoid Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile. Sitting: Walking has been shown to positively affect blood glucose levels. (source) Recommendation: Do a daily structured walk of at least one mile.

Associated Biomarkers

‍Triglycerides
Glucose

Fatty Liver Index

Explanation

The Fatty Liver Index provides insight into metabolic function, gut health, and the resultant impact on the liver. (source, source)

Low

Low Fatty Liver Index levels may result from physiological factors related to liver health and metabolic function, as the liver plays a key role in fat metabolism and storage. Nutritionally, a balanced diet low in saturated fats and sugars can support a healthy Fatty Liver Index. (source, source, source)

Generally, low fatty liver index readings are considered to be a sign of good health.

Optimization

Low fatty liver index readings usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

A high Fatty Liver Index can result from physiological factors related to liver function, including lipid metabolism and regulation, as well as dietary behaviors that lead to fat accumulation. Physiologically, disruptions in liver function can lead to increased fat deposition in the liver. Nutritionally, consuming a diet high in processed foods, sugars, and unhealthy fats can contribute to liver fat accumulation, highlighting the importance of a balanced diet rich in whole foods for liver health. (source, source, source)

Optimization

One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)

One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)

Avoid Avoid smoking: Smoking has been associated with high levels of GGT. (source) Research suggests that the heavy metal and ethanol consumption related to smoking may result in oxidative stress, triggering the release of GGT and increasing concentrations in the body. (source) Avoiding smoking will decrease GGT levels. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.: Smoking has been associated with high levels of GGT. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Associated Biomarkers

‍Triglycerides
GGT

Venous pH

Viscosity - High Shear - Small Blood Vessels

Explanation

Venous pH provides insight into the acid-base balance of the blood and cardiorespiratory function. (source)

Low

Low venous pH levels can result from physiological factors like inadequate oxygenation, where the body's tissues receive insufficient oxygen, leading to the production of acidic byproducts. Nutritionally, consuming excessive amounts of acidic foods and beverages can also contribute to lower venous pH levels. (source, source)

Optimization

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

High

Elevated venous pH levels can often be influenced by both physiological and nutritional factors. Physiologically, efficient lung function and proper oxygenation play crucial roles in maintaining optimal pH balance in the blood. From a nutritional perspective, a diet rich in alkaline-forming foods, like fruits and vegetables, can also contribute to higher venous pH levels, promoting overall health and vitality. (source, source)

Optimization

Associated Biomarkers

‍Carbon Dioxide

QUICKI (Quantitative Insulin Sensitivity Check Index)

Explanation

Blood viscosity affects the transport and delivery of oxygen and nutrients to the body. This calculation is related to the flow of blood within the vessels. (source)

Low

Low viscosity in small blood vessels can stem from both physiological and nutritional factors. Physiologically, impaired endothelial function and reduced red blood cell deformability may contribute to decreased viscosity. Nutritionally, deficiencies in nutrients like omega-3 fatty acids and antioxidants can impact blood vessel health, potentially affecting viscosity. (source, source, source, source, source)

Optimization

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

High

High viscosity in small blood vessels can result from hematological factors such as increased blood cell count, which can affect blood flow dynamics. Nutritionally, diets high in saturated fats and cholesterol, as well as inadequate hydration, may contribute to thicker blood consistency, potentially impacting circulation in small vessels. (source, source, source, source)

Optimization

Prioritize Proper Hydration: High protein levels may be a sign of dehydration. (source, source) Adequate fluid intake may help promote optimal hydration status and protein levels. Recommendation: Drink at least 0.5 oz of water per pound body weight per day.

Active recovery: Continuous, intense training has been shown to increase total protein. (source) Intense exercise is associated with an increase in inflammatory proteins. (source, source) Allowing the body time to recover between training sessions will aid in normalizing protein concentrations. Further, active recovery techniques aid in rehydration, thus promoting optimal hydration status and protein levels. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Electrolytes help regulate the movement of water into and out of cells, which promotes optimal fluid balance and hydration status, thus normalizing protein concentrations. (source, source, source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.

Associated Biomarkers

Viscosity - Low Shear - Large Blood Vessels

Explanation

QUICKI, or the Quantitative Insulin Sensitivity Index, assesses the body's response to insulin. (source)

Low

Low QUICKI levels can result from physiological factors affecting insulin sensitivity, such as impaired liver function and decreased skeletal muscle glucose uptake. From a nutritional perspective, diets high in refined carbohydrates and saturated fats can contribute to insulin resistance, leading to lower QUICKI scores. (source, source, source)

Optimization

One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)

High

A high QUICKI score, indicating greater insulin sensitivity, can stem from physiological factors such as efficient glucose uptake by muscles and enhanced blood sugar regulation by the liver. Nutritionally, a diet rich in fiber, healthy fats, and lean proteins can support insulin sensitivity by promoting stable blood sugar levels and reducing insulin resistance. (source, source, source)

Optimization

Associated Biomarkers

‍Insulin
Glucose

Explanation

Blood viscosity affects the transport and delivery of oxygen and nutrients to the body. This calculation is related to the flow of blood within the vessels. (source)

Low

Low viscosity in large blood vessels can stem from physiological factors affecting blood composition and circulation, including hydration status and blood vessel elasticity. From a nutritional perspective, a diet rich in certain nutrients like omega-3 fatty acids and antioxidants can promote healthy blood flow and vessel flexibility. (source, source, source, source, source)

Optimization

One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

High

High viscosity in large blood vessels can be influenced by physiological factors that affect the locations of red blood cell production, such as bone marrow. Nutritionally, diets high in saturated fats and cholesterol, as well as dehydration, can contribute to elevated blood viscosity, potentially affecting blood flow through large vessels. (source, source, source)

Optimization

Limit Iron-Rich Limit iron-rich foods: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.Foods: Iron supplementation has been shown to raise hematocrit levels. (source) Limiting the consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Prioritize proper hydration: High protein levels may be a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher protein levels. (source) Adequate fluid intake may help promote optimal hydration status and protein levels. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Associated Biomarkers

Osmolarity

Explanation

High

High anion gap levels can be influenced by physiological factors relating to kidney function, as the kidneys play a vital role in maintaining the body's acid-base balance. Nutritionally, excessive consumption of acidic foods or inadequate fluid intake can contribute to an elevated anion gap. (source, source, source)

Optimization

One serving examples: Table Salt (1 tsp), Seaweed (dried) (3 g), Green Olives (10 large olives), Cheddar Cheese (1.5 oz)

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Associated Biomarkers

Corrected Calcium

Explanation

This calculation takes into account the presence of large proteins in the blood that may alter reported levels of total calcium. (source)

Low

Low corrected calcium levels can stem from physiological factors affecting the parathyroid glands and kidneys, structures that play key roles in regulating calcium levels in the body. Nutritionally, insufficient intake of calcium-rich foods and vitamin D, essential for calcium absorption, can contribute to lower corrected calcium levels. (source, source)

Optimization

Prioritize proper hydration: High albumin levels are a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher albumin levels. (source) Adequate fluid intake may help promote optimal hydration status and albumin levels.Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.

Incorporate salt: Consumption of electrolytes, particularly salt, has been shown to aid in hydration. (source) Balancing fluid levels helps optimize albumin levels. (source)Recommendation: Incorporate salty foods or add a pinch of salt to meals.

Prioritize calcium-rich foods: Consumption of calcium has been shown to raise serum concentrations. (source) Recommendation: Consume at least two servings of calcium-rich foods daily.

Supplement with calcium: Supplementation with calcium has been shown to raise serum calcium concentrations. (source) Recommendation: Supplement with at least 500mg of calcium daily.

High

Elevated corrected calcium levels can stem from physiological factors involving the parathyroid glands and kidneys, structures that play key roles in regulating calcium levels in the body. Nutritionally, excessive intake of calcium-rich foods or supplements, along with vitamin D, can contribute to higher corrected calcium levels. (source, source)

Optimization

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

Avoid calcium: Over-supplementation of calcium can lead to increased calcium levels in the blood. (source) Recommendation: Monitor calcium intake and concentrations in supplements.

Supplement with vitamin C: Supplementation with vitamin C has been shown to decrease calcium levels. (source) Vitamin C supplementation aids in a decrease in parathyroid hormone which helps to reduce calcium. (source)Recommendation: Supplement with at least 100 mg of vitamin C daily.

Avoid Vitamin D: Over-sAvoid vitamin D: Over-supplementation of vitamin D can lead to increased calcium levels in the blood. (source) Vitamin D increases intestinal absorption of calcium, increasing levels in the blood. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.upplementation of vitamin D can lead to increased calcium levels in the blood. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.

Associated Biomarkers

‍Albumin
Calcium

Arterial pH

Explanation

Arterial pH provides insight into the acid-base balance of the blood and cardiorespiratory function. (source)

Low

Low arterial pH, often referred to as acidosis, can be influenced by physiological factors such as impaired lung or kidney function, as these two organs are responsible for regulating the body's acid-base balance. From a nutritional perspective, excessive intake of acidic foods or beverages and inadequate consumption of alkaline-forming foods like fruits and vegetables can contribute to acidic conditions in the body. (source, source, source)

Optimization

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

High

High arterial pH, often referred to as alkalosis, can be influenced by physiological factors such as hyperventilation, where excessive breathing leads to the elimination of too much carbon dioxide. Nutritionally, consuming an excess of alkaline-forming foods like fruits and vegetables may also contribute to elevated arterial pH levels. (source, source, source)

Optimization

Associated Biomarkers

‍Carbon Dioxide

Non-HDL Cholesterol

Atherogenic Index of Plasma (AIP)

Explanation

Non-HDL Cholesterol measures the amount of all lipoproteins, excluding high-density lipoproteins, in the blood. (source)

Low

Low non-HDL cholesterol levels can be influenced by physiological factors related to liver function and cholesterol metabolism, as the liver plays a crucial role in regulating cholesterol. Nutritionally, a diet low in saturated and trans fat and high in fiber can contribute to lower non-HDL cholesterol levels. (source, source)

Optimization

‍Hemoglobin A1c

Non-Alcoholic Fatty Liver Disease

Explanation

Atherogenic Index of Plasma, or AIP, is a measure of cardiovascular function. (source)

Low

Low Atherogenic Index of Plasma (AIP) levels can stem from physiological factors related to cholesterol metabolism and liver function, as well as nutritional factors such as a diet rich in healthy fats and high in fiber. (source, source, source)

Optimization

One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)

High

A high Atherogenic Index of Plasma (AIP) can be influenced by physiological factors related to cholesterol metabolism, liver function, and overall lipid balance. Nutritionally, excessive consumption of saturated fats and trans fats, coupled with a diet low in fiber, can contribute to an unfavorable AIP. (source, source, source)

Optimization

Associated Biomarkers

Explanation

The Non-Alcoholic Fatty Liver Disease measurement assesses the presence of fat and inflammation in the liver. (source, source)

Low

Low Non-Alcoholic Fatty Liver Disease (NAFLD) can stem from physiological factors affecting liver health, such as poor fat metabolism and insulin resistance. From a nutritional perspective, excessive intake of processed foods high in unhealthy fats and sugars can contribute to the accumulation of fat in the liver. (source)

Generally, low non-alcoholic fatty liver disease readings are considered to be a sign of good health.

Optimization

Low non-alcoholic fatty liver disease readings usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High Non-Alcoholic Fatty Liver Disease (NAFLD) can stem from physiological factors linked to liver health and metabolic function, particularly when there is an imbalance in fat metabolism. Nutritionally, diets high in saturated fats and added sugars can exacerbate NAFLD by contributing to excessive fat accumulation in the liver. (source, source)

Optimization

Avoid alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) The liver is primarily responsible for detoxifying various metabolic and environmental toxins, including the metabolism of alcohol. Excessive alcohol intake can damage the liver due to an increase in the activity of liver enzymes, including AST. (source)Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Avoid Alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) Further, increased alcohol consumption has been associated with decreased levels of albumin. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

One serving examples: Salmon (3 oz), Chicken Breast (3.5 oz), Potatoes (mashed skin on) (1 cup), Yellowfin Tuna (3 oz), Chickpeas (1 cup)

One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)

One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas (1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)

Low Platelets

Prioritize Foods High in Folate: Consumption of folic acid has been shown to increase platelet count. (source) Recommendation: Consume at least two servings of foods high in folate, like dark leafy greens, beans, and whole grains, daily.

Train Regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Intense exercise has been shown to increase albumin synthesis. (source) Finally, resistance training has been shown to increase ALT levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Associated Biomarkers

Speed and Power

Overview

Speed and power are crucial components of physical performance across various sports and athletic activities. Speed refers to the rate at which an athlete can move, and it is a critical factor in many sports that require rapid acceleration and high-velocity movements. Power, which is defined as the product of force and velocity, represents an athlete's ability to generate force quickly. It is essential for explosive movements such as sprinting, jumping, and throwing.

The relationship between speed and power is intricate and often interdependent. Improving power can lead to enhanced speed performance, as evidenced by studies showing that increased lower body strength and power correlate to faster sprint times. (source)

Speed and power are often conceptualized as the rate of force development, or how quickly a force can be produced during a specific movement, and they depend on the intercommunication between the nervous and muscular systems. The nervous system must send a message from the brain to activate the greatest number of muscle cells to contract. This message must be received and executed in precise order for optimal muscle contraction. The muscular system, specifically “fast-twitch” muscle fibers which contract at high velocity and can produce high amounts of force, must contract with the greatest amount of force.

Training methods that help optimize muscle quality and nervous system communication are beneficial to enhancing speed and power. By increasing muscle quality, maximal contraction increases, increasing force production. Similarly, by increasing nervous system communication, execution time decreases. Together, these changes help increase the rate of force development and thus, speed and power.

Optimization

Prioritize High-Quality Protein: Consuming protein is essential for boosting muscle power as it provides the building blocks necessary for muscle repair and growth. When you ingest protein, your body breaks it down into amino acids, which are then used to repair and strengthen muscles, allowing for greater force to be generated over a shorter amount of time. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.
Prioritize Sleep: Poor sleep performance has been shown to negatively affect cognitive and motor function. Physical performance, including speed and power, depends on optimal cognitive and motor function. Disruption in motor performance ultimately results in suboptimal physical performance, including speed and power performance. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with Creatine: Supplementing with creatine amplifies power by bolstering ATP regeneration in the muscles, enhancing performance during high-intensity activities like resistance training and sprinting. This boost in ATP availability enables muscle to contract more forcefully and efficiently, ultimately leading to greater strength and power in various physical endeavors. (source) Recommendation: Supplement with at least 3 g of creatine daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Overall Performance

Overview

Overall performance is the general pursuit of human performance. This goal is the summation of physical and cognitive performance while maintaining markers of health, resulting in well-rounded optimization.

This goal harnesses the synergistic effects of training multiple areas of physical performance. Training at high intensities increases strength and power performance. These training methods not only support short-duration efforts, but also have been shown to benefit aerobic performance. (source) Similarly, aerobic exercise benefits high-intensity movements by helping to increase work capacity and recovery rates. Together, these training methodologies support efforts in maintaining an athletic body composition, increasing muscle quality, and decreasing fat mass.

In the same way that different training modalities benefit one another, physical training also supports cognitive performance. Research has highlighted the connection between physical activity and cognitive performance. (source) Likewise, cognitive function affects physical performance. (source) As the mind improves, so does the body. For overall performance to be optimized, improvements in both the mind and body must be nurtured.

By cultivating the body and mind, physical health is indirectly affected in a positive manner, which rounds out the final corners of overall performance. An unhealthy individual simply cannot attain optimal performance. Poor health will hinder any forward progress made in cognitive or physical performance.

For many, well-roundedness is the foundation of success. Strength, power, and aerobic performance aid in supporting the cognitive aspects of performance. This is a reciprocal relationship in that improvements in cognitive function promote physical output. Together, these synergistic effects are realized in other facets of daily living and performance. By focusing on overall performance, complete optimization is realized.

Optimization

Prioritize Proper Hydration: Staying hydrated is essential for optimal performance as it ensures that organs such as the brain, heart, kidneys, and muscles receive adequate hydration to function efficiently. Proper hydration supports cognitive function, maintains cardiovascular health, and aids in muscle function, ultimately boosting overall physical and mental performance. (source, source, source) Recommendation: Drink at least 0.5 oz of water per pound of bodyweight per day.
Perform Breathwork and/or Meditation: Mental stress elicits negative effects across multiple systems in the body. These negative effects hinder physical and mental performance. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with Ashwagandha: Supplementing with ashwagandha can boost overall performance by supporting the adrenal glands, which play a crucial role in managing stress and maintaining energy levels. Additionally, ashwagandha enhances thyroid function, which is vital for regulating metabolism and energy production, ultimately leading to improved physical and mental stamina. Ashwagandha's ability to optimize these key organs contributes to enhanced performance across various aspects of life, from workouts to everyday tasks. (source, source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Muscle Strength

Overview

Muscular strength is the maximum amount of force that a muscle can produce. It is a crucial component of physical performance and athletic ability, distinct from muscular endurance and power. Muscular strength primarily relies on type II (fast twitch) muscle fibers and is typically measured through one repetition maximum (1RM) lifts in exercises like the squat or bench press.

Muscular strength is determined by two main factors: muscle size and neuromuscular coordination. While complex, there is a relationship between muscle size and its ability to generate force. (source) Generally speaking, larger muscle size also entails larger and more numerous muscle fibers. This results in a great potential for force generation. Importantly, this is not the only contributing factor to muscular strength.

Another crucial component of muscular strength is the nervous system. The nervous system is responsible not only for stimulating muscle cell contraction, but also for directing the force of contraction and coordination. (source) When combined with improvements in muscle quality, synergistic effects can be realized in strength performance.

Strength is a crucial component of physical performance. Great muscular strength serves as the base for power production and aids in overcoming opposing forces from opposing competitors or against inanimate objects like a barbell. Further, muscular strength plays a pivotal role in preventing injury. Focusing on muscular strength results in improvements across multiple aspects of performance.

Optimization

Prioritize High-Quality Protein: Consuming protein is essential for improving muscle strength as it provides the building blocks necessary for muscle repair and growth. Proteins are broken down into amino acids, which are utilized by muscles to recover and rebuild after exercise, supporting the development of lean muscle mass. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.
Prioritize Sleep: Lack of sleep has been shown to negatively affect cognitive and motor function. Physical performance, which is dependent upon proper cognitive and motor function, may be impacted under conditions of sleep deprivation. Strength, a component of physical performance, is therefore also affected by sleep duration and quality. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with Creatine: Supplementing with creatine amplifies strength by bolstering ATP regeneration in the muscles, enhancing performance during high-intensity activities like resistance training and sprinting. This boost in ATP availability enables muscle to contract more forcefully and efficiently, ultimately leading to greater strength and power in various physical endeavors. (source, source) Recommendation: Supplement with at least 3 g of creatine daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Muscle Size

Overview

Body composition is a balance of lean mass and fat mass. Positive changes in this measure are the result of either the addition of lean mass, often in skeletal muscle, or the reduction of fat mass. While both aid in promoting health and performance, increasing muscle mass can elicit specific benefits.

Muscle size is a contributing factor to multiple areas of performance. Muscular size is a key component of muscular strength. Though muscular strength is a complex concept, muscle size plays a crucial role in its development. (source) Additionally, increases in muscle mass have been linked to reduced injury rate and increased resting metabolic rate, which further supports body composition improvement. (source, source, source)

Muscle size is determined by multiple factors, with physical activity and nutritional interventions being two such factors that are easily manipulated. First, muscles must be strained, or stressed, which is often achieved through moderate- to high-intensity resistance training. By working muscles to fatigue, muscle tissue is damaged and is forced to repair itself and adapt to the training stressor through a variety of mechanisms, resulting in growth. (source)

Second, muscle growth must be supported nutritionally. Consumption of complete proteins, those that supply adequate amounts of essential amino acids, is crucial. (source, source) Additionally, these compounds have been shown to stimulate muscle growth pathways without the addition of physical activity. (source)

Muscle size is a key component of physical performance. Whether through supporting a healthy body composition, increasing force production, or reducing injury rate, focusing on muscle size leads to optimized performance.

Optimization

Prioritize High-Quality Protein: Consuming protein is essential for muscle growth because it provides the building blocks, or amino acids, needed for muscle repair and synthesis. During exercise, particularly resistance training, micro-tears in muscle fibers can occur. Protein consumption aids in rebuilding these fibers, leading to increased muscle size. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.
Prioritize Sleep: Sleep deprivation has been shown to hinder physical performance. It has also been shown to be a catabolic stressor. Inhibited physical performance and a suboptimal physiological environment negatively impact muscle growth. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with Creatine: Supplementing with creatine boosts muscle size by enhancing the body's ability to produce energy during high-intensity workouts. Creatine works by replenishing ATP stores in the skeletal muscles allowing for more intense and sustained training sessions, which ultimately results in greater muscle hypertrophy. (source, source) Recommendation: Supplement with at least 3 g of creatine daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Joint Health

Overview

Joint health encompasses the vitality, structure, motion, and stability of every joint in the human body. No matter the size, large and small joints can have resounding effects on everyday life, training, and competition.

Despite varying degrees of complexity, joints have similar features. In general terms, joints may be made up of bone, ligaments, cartilage, and tendons. Bones supply the structure for the connecting body segments. Ligaments hold the bones together. Tendons connect the bones to skeletal muscles. Finally, cartilage helps pad the connecting bones to allow for smooth movement.

Each part of these complex structures must be maintained to ensure optimal joint function. A breakdown in any part of this system can result in limited range of motion and suboptimal transfer of force, resulting in suboptimal movement. This breakdown is often accompanied by increases in inflammation and pain, which further exacerbate joint health complications and limit movement.

Joint health is essential for optimal movement, and optimal movement improves performance. Taking measures to ensure joint health primes the body for peak physical performance.

Optimization

Prioritize Vitamin C-Rich Foods: Consuming vitamin C-rich foods supports joint health by aiding in the synthesis of collagen, a key protein that strengthens cartilage, ligaments, and tendons crucial for joint function. This nutrient promotes the repair and maintenance of connective tissues, reducing the risk of joint discomfort and supporting overall joint flexibility and mobility. (source, source) Recommendation: Consume at least one serving of foods high in vitamin C, like oranges and red peppers, daily.
Active Recovery: Active recovery exercises, like yoga, have been shown to help strengthen joint stabilizing muscles and increase blood flow which supports synovial fluid, ultimately contributing to improved joint function and health. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with Boswellia: Supplementing with boswellia aids in promoting joint health by reducing inflammation, which is crucial for maintaining the flexibility and mobility of joints. Boswellia extract works by supporting the optimal function of joints, providing relief from discomfort and stiffness, ultimately contributing to overall joint health and mobility. (source) Recommendation: Supplement with at least 100 mg of Boswellia serrata extract daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Fat Loss

Overview

Body composition is a balance of lean mass and fat mass. Positive changes in this measure are the result of either the addition of lean mass, often via skeletal muscle, or the reduction of fat mass. While both aid in promoting health and performance, fat loss often becomes the main focus.

Fat serves multiple roles, as it provides a long-lasting source of slow-burning fuel, cushions internal organs, controls metabolism and temperature, and regulates hormone production. (source) However, too much fat can increase the risk of multiple health complications which negatively affect physical and mental performance. (source)

Fat loss is ultimately the result of creating a caloric deficit. Lifestyle modifications such as increased physical activity, like exercise, and changes in diet are key factors in creating this deficit. As body composition improves, so do cognitive and physical performance.

It is important to realize that weight loss and fat loss are not interchangeable, though they are associated with each other. In hypocaloric conditions, energy is restricted, which affects both fat and lean mass, resulting in the loss of both. (source) Research is clear that rapid weight loss can be especially detrimental to lean mass, which can further hinder performance. (source) Due to these negative effects, weight loss of 0.5 to 1% body weight per week is highly recommended.

Changes in body composition, particularly reductions in body fat, can lead to significant changes in cognitive and physical performance. By creating structured lifestyle changes, fat can be lost efficiently, resulting in improvements across multiple health and performance measures.

Optimization

Prioritize Fiber-Rich Foods: Consuming fiber aids in fat loss by promoting feelings of fullness, which can prevent overeating and help maintain a healthy weight. Fiber also supports digestion and helps regulate blood sugar levels, which can reduce cravings for high-calorie foods. (source, source) Recommendation: Eat at least two servings of fiber-rich foods, like oats, beans, and whole grains, daily.
Prioritize Sleep: Sleep quality and duration has been shown to influence the hormonal environment and metabolic processes. Insufficient sleep disrupts the hormonal balance, leading to increased appetite and cravings, while also impairing glucose metabolism and insulin sensitivity, which ultimately contributes to weight gain. Additionally, sleep deprivation can disrupt the body's circadian rhythms, further exacerbating metabolic disturbances and promoting weight gain over time. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with Green Tea Extract: Green tea extract promotes fat loss by boosting metabolism and enhancing the body's ability to burn fat. It has active compounds, like catechins and caffeine, that increase thermogenesis in adipocytes, which leads to greater calorie expenditure and, ultimately, a leaner physique. (source, source) Recommendation: Supplement with at least 500 mg of green tea extract daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Endurance

Overview

Endurance is the ability to maintain physical effort over a sustained period of time. This concept can be further subdivided into two categories, cardiovascular and strength endurance. Cardiovascular endurance is needed for long-lasting activities that are often associated with low and moderate intensities. Conversely, strength, or muscular, endurance involves repeated output at higher intensities. It is often required for high-repetition resistance training, high-intensity interval training, and sports requiring a fast recovery between intense bouts of activity, such as soccer, basketball, and lacrosse.

Several factors contribute to cardiovascular endurance. The first is the body’s ability to deliver oxygen to working muscles. The lungs and cardiovascular system oxygenate the blood and carry essential nutrients to working tissues. (source) Another factor lies in the working muscle’s ability to extract oxygen from the blood and use it as a fuel source. Each of these individual systems can respond accordingly to increased work intensity and adapt to accommodate future workloads. (source)

Strength endurance, on the other hand, is more localized, as it requires a specific muscle or group of muscles to sustain repeated contractions over time against resistance. Just like cardiovascular performance, strength endurance is affected by multiple factors. Muscle quality, including muscle size and contractility, and the ability to effectively store and use glycogen play pivotal roles in strength endurance. (source) As training continues, both of these factors positively adapt to accommodate workloads, with changes in muscle quality and improvements in fuel storage and use. (source, source)

The goal for both cardiovascular and strength endurance is to go harder and longer. Focusing on this performance area will provide direct benefits not only to endurance performance, but also across other functional and performance areas due to the interplay among physiological systems.

Optimization

Prioritize Carbohydrates: Consuming carbohydrates fuels your body with the energy needed to power through endurance activities by replenishing glycogen stores in your muscles and liver, providing sustained energy for prolonged efforts. During exercise, carbohydrates are broken down into glucose, which is then transported to working muscles and the brain, optimizing both physical and mental performance. (source) Recommendation: Consume at least three servings of carbohydrates, like rice and fruits, daily.
Prioritize Proper Hydration: Hydration is crucial for optimal endurance performance as it ensures that the heart and muscles receive adequate blood flow, oxygen, and nutrients during prolonged physical activity. When properly hydrated, the body can regulate its temperature more efficiently, preventing overheating and fatigue, ultimately allowing athletes to sustain peak performance for longer durations. (source, source) Recommendation: Drink at least 0.5 oz of water per pound of bodyweight per day.
Supplement with Pomegranate Extract: Pomegranates are an excellent source of nitrates. Nitrates have been shown to promote vasodilation and reduce blood pressure. This allows for improved blood flow throughout the body and enhanced cardiovascular health. (source, source) Recommendation: Supplement with at least 750 mg of pomegranate extract daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

Cognitive Performance

No. 19 [Balancing Caffeine's Performance Benefits vs. Sleep Impacts]

Overview

Cognitive performance refers to the brain's ability to process, understand, and recall information, as well as think and reason. (source, source) It encompasses various mental functions, including memory, attention, and problem-solving. Strong cognitive performance not only enhances mental tasks, but also is crucial for physical output, as it involves perceiving and responding to stimuli, initiating and directing motion, and making real-time decisions. (source)

Optimizing cognitive performance allows for efficient coordination between the brain and body, maintaining balance, and effectively expressing learned skills. (source, source) By controlling their movements more precisely, individuals with optimized cognitive abilities can perform at a higher level and reduce their risk of injury. (source) Cognitive performance plays a vital role in complex situations that require precise physical timing and sequencing.

Cognitive performance significantly influences reaction time, which is essential in various athletic scenarios, such as starting quickly in a race, adjusting body position to initiate or avoid contact with an opponent, or handling fast-moving objects. Individuals with quicker cognitive processing can respond more rapidly than opponents, gaining a competitive advantage. They can also apply motor patterns more readily and adapt to changing tactics. (source)

Individuals with elite cognitive skills can overcome physical deficits by effectively combining external stimuli and acquired knowledge to make better and faster decisions in the moment. (source) This ability to process information quickly and accurately is particularly valuable in high-pressure, competitive situations.

Furthermore, people with strong cognitive abilities are better equipped to handle the pressure. This mental resilience enables them to maintain calm, concentrate, and manage stress, allowing them to perform optimally in high-pressure situations. (source)

Cognitive performance is a crucial element to overall optimal performance. The ability to quickly and accurately process stimuli and respond is paramount to leveling up. Focusing on cognitive performance will ensure greater physical and mental outputs that will support greater success.

Optimization

Prioritize Foods High in Anthocyanins: Consuming foods rich in anthocyanins can enhance cognitive function by promoting brain health through their powerful antioxidant properties. These compounds support brain function by protecting neurons from oxidative stress and inflammation, while also improving blood flow to the brain. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods, like berries, grapes, and currants, daily.

Train Regularly: Exercise has been shown to increase cranial blood flow and alter gray matter in the frontal and hippocampal regions. These structural and physiological changes help support cognitive function. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Alpha-GPC: Alpha-GPC supplementation is recognized for its ability to enhance cognitive performance by supporting brain health. This compound aids in the production of acetylcholine, a neurotransmitter crucial for memory, learning, and overall cognitive function. By nourishing the brain and optimizing neurotransmitter levels, alpha-GPC promotes peak cognitive performance. (source, source) Recommendation: Supplement with at least 200 mg of alpha-GPC daily.

Female Supporting Biomarkers

Male Supporting Biomarkers

No. 18 [Guest Author: Korey Van Wyk N-acetylcysteine and Performance]

Caffeine is one of the most popular ergogenic (intended to enhance performance, stamina, or recovery) aids on the market, with research frequently demonstrating efficacy in both physical and cognitive domains.

Caffeine's performance benefits have been proven consistently, and it can deliver a real boost for individuals engaging in training or competition. However, to maximize the benefits caffeine offers, its use must be balanced with the potential for negative effects on sleep, a crucial component of peak performance.

This meta-analysis dives into the literature and the potential negative effects of caffeinated evening training and caffeine's negative impact on sleep performance.

No. 17 [Creatine for Attention, Memory & Processing Speed]

The Guest Author Spotlight is back with Korey Van Wyk, a nutrition and exercise education professional, who brings us a systematic review examining the effects of N-acetylcysteine on physical performance and biomarkers.

No.16 [Using RMR Ratio for Assessing Energy Availability]

Cognitive performance is a cornerstone of optimal performance. As more and more attention is placed on this performance area, more and more attention is being placed on ways to improve this aspect of performance.

Creatine is not new. It has been quietly working in the background as a key supporter of strength and power performance. But as new research continues to emerge, creatine is finding a new application: cognitive performance.

This meta-analysis dives into the literature and the potential effects of creatine on cognitive performance.

No.15 [Guest Author: Tyler Roof Postmenopausal Women, Creatine, and Bone Health]

Energy availability (EA) plays a critical role in both performance and recovery. Yet in weight- and aesthetic-driven sports, athletes, particularly women, often adopt restrictive eating patterns. These habits can compromise EA, leading to diminished performance and slower recovery.

Currently, two methods are the go-tos for determining EA. The first, calculating an individual’s Resting Metabolic Rate RMR ratio, which is the comparison of an individual's measured Resting Metabolic Rate (RMR) to their predicted RMR calculated from personal metrics like height, weight, and age. The second is a comparison of calculated caloric intake and fat-free mass (FFM).

Thresholds for low energy availability have been established. An RMR ratio of <0.9 and a calculation of <30 kcal/kg FFM/d are considered to be indicative of low energy availability.

This week, The Research Desk examines a 2025 study comparing the measurement of these two popular methods.

No.14 [Dual-source Carbs and Protein to Enhance Recovery]

Innovation is more than just randomly repeating the hottest on social. It's about digging deeper to find the small details that matter, which takes in-depth research and extensive collaboration.

We also know that one source isn’t enough, even when that source is us. With that, we would like to introduce our Guest Author spotlight, where experts in the field share with you what they are sharing with us.

This week, Tyler Roof, MS, RD CSSD, a Performance Dietitian at Momentous, shares an article examining the effects of creatine supplementation and resistance training on bone health in postmenopausal women.

No.13 [Fish Oil Supplementation Enhances Strength Performance]

Glycogen stores play a crucial role in prolonged exercise performance, especially in the liver. Unfortunately, these stores are limited. Finding efficient ways to replenish them is paramount for peak performance.

In this issue of The Research Desk, we examine a 2025 study looking at different post-exercise carbohydrate consumption strategies for replenishing liver and muscle glycogen stores.

No.12 [Sleep Deprivation on Physical Performance]

Strength plays a crucial role in optimal performance. Finding ways to support this side of physical performance beyond resistance training is paramount.

In this issue of The Research Desk, we examine one of the first studies looking at fish oil supplementation and its effects on strength performance in a young population.

No.11 [Synergistic Potential of Creatine and ß-alanine Co-supplementation]

Sleep plays a critical role in peak performance.

It has been well established that sleep supports multiple systems throughout the body, ensuring recovery and adaptation. Nevertheless, sleep still eludes many individuals, especially athletes who are notorious for insufficient sleep performance.

Today, The Research Desk dives into a meta-analysis of sleep deprivation and physical performance to uncover just where sleep insufficiencies hit the hardest.

No.10 [Walnuts for Breakfast Support Cognitive Performance Throughout the Day]

Creatine and ß-alanine are staples of the supplement world and are most commonly stacked together in pre-workout formulas.

Extensive research has shown their individual mechanisms of action and applications. However, very little research has been conducted examining the potential synergistic effects of combining these two powerhouses.

Today, The Research Desk takes a deeper look into the potential synergistic effects and application of combining these two staple ingredients.

No.9 [Blanching Blueberries Increases Anthocyanin Absorption]

Walnuts are an excellent source of beneficial compounds like omega-3 fatty acids, specifically alpha-linoleic acid (ALA), peptides, and flavonoids. These compounds have been shown to positively affect cognitive function, especially when consumed chronically.

Unsurprisingly, there is strong evidence suggesting that chronic consumption of walnuts benefits cognitive function. Despite these reported benefits, there is very little research on the acute effects of walnut consumption.

Today, The Research Desk takes a closer look at one of the first studies looking at the acute effects of eating walnuts on cognitive function.

No.8 [Vitamin D Recommendation Update]

Blueberries are one of our favorite foods for nutritional intervention, mostly because they are packed with beneficial compounds like anthocyanins. These compounds help to scavenge reactive oxidative species and free radicals, helping to decrease oxidative stress in the body and promote a variety of other health benefits.

Interestingly, blueberries, along with other fruits, are often consumed as processed foods (jams, juices, purees, etc.). Earlier research suggests that food processing can alter nutrient content and delivery.

Today, The Research Desk takes a closer look at the potential effects of food processing on blueberries.

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No.7 [Palm Cooling Improves Bench Press Training]

Being at the forefront of human performance means staying up-to-date with the most recent research in the field. It also means revising protocols when the literature calls for changes.

We recently came across two 2025 studies examining vitamin D supplementation protocols, which made us take a deeper look at our current vitamin D recommendation.

Today, The Research Desk changes a few things up and dives into two studies that convinced us to amend our current vitamin D protocol recommendation.

No.6 [Sauna Bathing for Cardiovascular Performance]

While palm cooling has been around for at least a decade, its application and research seem to still be in their infancy.

Since this method is starting to make its way into sports performance, The Research Desk wanted to take a closer look at its potential efficacy and application.

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No.5 [Napping for Cognitive and Physical Performance]

Sauna culture has been around for centuries. But over the past couple of years, its popularity has seen some substantial growth with little sign of slowing down. Growing popularity means growing scrutiny. More scrutiny leads to more studies with deeper dives into past research.

This growing popularity piqued our interest. Today, The Research Desk is taking a closer look at sauna bathing and its potential performance and health benefits.

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No.4 [Collagen for Sleep and Cognitive Support]

Sleep is an undeniable cornerstone of performance. However, daytime napping has not been granted the same status. While many agree that napping can be beneficial for sleep-deprived individuals, the benefits of napping come into question after a full night's rest.

Today, The Research Desk takes a look at a meta-analysis examining the effects of napping after a full night’s rest and after sleep deprivation on performance outcomes.

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No.3 [Probiotics Support Performance through Multiple Mechanisms]

Collagen is a very well-established ingredient when it comes to the supplement game. It has found a home in both the beauty and recovery spaces. Recently, its applications have started to expand.

Previous research has shown that the compounds found in collagen, like glycine, proline, and hydroxyproline, could promote sleep and cognitive performance.

Today, The Research Desk is diving into a seminal paper expanding on this concept by examining collagen as a sleep and cognitive performance support supplement.

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No.1 [Fish Oil Enhances Natural Recovery Mechanisms]

Probiotics and gut health aren’t a secret. It seems like everyone has heard about the gut-brain axis and how a healthy gut influences cognitive performance. But where common knowledge stops, the scientific literature has continued to push.

Gut health research has further expanded in implications and application. While people are still parroting fun facts about serotonin production in the gut, research is finding new connections like the gut-muscle axis and uncovering the gut’s influence on inflammatory responses.

These findings have found their way into the realm of sport science research and application.

Today, The Research Desk breaks down a 2025 review of probiotics and their ability to go beyond supporting gut health for the purposes of generalized health and support physical and mental performance through a myriad of mechanisms.

No. 6 [Professional Resilience]

It is pretty well known that exercise causes damage and stress. When properly managed, these responses help drive adaptation and growth.

However, when these processes are not properly managed, they can compound, resulting in hindered performance and progress.

Today, The Research Desk dives into a study examining the natural responses to training and how supplementing with omega-3 fatty acids, namely fish oil, can help promote these processes.

No. 5 [Elite Reaction Time]

Daniel Jones is off to an impressive start as QB1 with the Indianapolis Colts in the 2025 season. An achievement that only a few individuals in The League can claim.

Maintaining peak performance week to week in the NFL is a daunting task. Football is a collision sport. Many of these impacts are violent and can result in physiological disruption and injury. Without a doubt, resilience is vital for continued success.

Resilience requires inflammation control.

Today, we examine the physiology behind the inflammatory response.

On September 8, 2025, Carlos Alcaraz defeated Jannik Sinner in four sets to win his second U.S. Open, earning his sixth Grand Slam championship and returning to the top of the ATP rankings.

Tennis demands complete athletic versatility, and at the highest level, lightning-fast reaction time becomes one of the most critical skills for success.

Today, we examine the neurophysiological processes that support the complex process of reaction time.

No. 4 [Knockout Power]

No. 3 [Totalling 1202 kg]

Fighting on any level is extremely demanding. It requires stamina, precision, strength, and power.

Vitality athlete Tabatha Ricci won her fight against Amanda Ribas via second-round TKO at UFC Abu Dhabi on July 26, 2025. Ricci's victory was a significant one, marking one of the biggest wins of her career.

Knockouts require extreme amounts of power. But power is more than strength. There is an element of speed that is required. The faster top-end force can be produced, the more power that is generated. Today, Physiology in the Field takes a closer look at what it takes to generate knockout power through a concept called "Rate of Force Production" or RFD.

No. 2 [Setting High Altitude Speed Records]

Strength performance in barbell sports is the culmination of multiple physiological factors coming together at one exact moment.

This week, we examine one of the many factors that helped Colton Engelbrecht set an all-time raw powerlifting world record by totaling 1202 kg at a body weight of 120 kg on March 29th, 2025. Not only does this make him the first to break this mark, but it also makes his total 10x his body weight.

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No. 1 [Adrien Dumont De Chassart and Golf Neurology]

The process of oxygen delivery is a complicated one. Multiple parts must be in sync in order to extract oxygen from the outside environment and successfully deliver it to working tissues.

Optimizing this system to support high-altitude performance, where oxygen is a scarce resource, is nothing short of extraordinary.

This week, we examine oxygen delivery and celebrate Vitality athlete Tyler Andrews and his high-altitude speed record on Nepal’s 8,163-meter (26,781-foot) high Manaslu, which he summited in 9 hours and 52 minutes, shaving more than 2 hours off the previous time.