Metabolic health is the foundation of elite performance. Use this evidence-based checklist to assess your current status and identify high-leverage areas for optimization.
1. Biomarker Optimization
- Fasten Glucose: Aim for 70–90 mg/dL.
- HbA1c: Maintain below 5.4% for optimal insulin sensitivity.
- Triglyceride/HDL Ratio: Aim for a ratio of 1.0 or lower.
- Waist-to-Height Ratio: Keep below 0.5 to minimize visceral fat accumulation.
2. Lifestyle Protocols
- Circadian Alignment: 7-9 hours of quality sleep with consistent wake times.
- Post-Prandial Movement: A 10-minute walk after the largest meal to blunt glucose spikes.
- Resistance Training: Minimum 3 sessions per week to maintain metabolically active lean mass.
- Micronutrient Density: Prioritize whole, single-ingredient foods to support mitochondrial function.
Elite Action Step
Download the full PDF version of this protocol and join our weekly Elite Performance Digest for deep-dives into these biomarkers.
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