Workup Health Guide

Schedule a primary care visit to set a baseline and request a comprehensive blood panel that tracks cholesterol patterns, blood sugar and insulin resistance markers, thyroid status, and key nutrients tied to energy.

Track your blood pressure at home or a pharmacy monthly for 3 months (aim near 120/80); share the log with your clinician if readings are consistently elevated.

Review vaccines with your clinician: update tetanus every 10 years, get an annual flu shot, stay current on COVID boosters, and complete the hepatitis B series if not done.

Practice monthly testicular self-checks, book a skin exam every 1–2 years (earlier with risk), and complete one-time screenings for HIV and hepatitis C with STI testing as risk changes.

Include 25–35 g of protein at each meal from options like eggs, Greek yogurt, poultry, fish, tofu, or legumes to support muscle and satiety.

Add healthy fats daily—olive oil, avocado, nuts—and eat fatty fish twice weekly to support inflammation balance and hormone production.

Choose fiber-rich carbs (oats, beans, berries, potatoes, whole grains) and time most carbs around workouts; aim for 30–40 g fiber per day.

Set a caffeine and alcohol plan: keep caffeine to earlier in the day (ideally before 2 pm) and limit alcohol to no more than two drinks on any day with several alcohol-free days each week.

Ask your clinician to check vitamin D, vitamin B12, and iron status; if low, supplement vitamin D to reach a healthy range and recheck in ~3 months.

Consider creatine monohydrate 3–5 g daily to support strength, training quality, and cognition; take consistently and stay well hydrated.

If you rarely eat fatty fish, add a fish oil providing about 1–2 g of omega-3s per day to support heart and recovery.

Use magnesium glycinate 200–400 mg in the evening to support sleep quality and muscle relaxation; adjust to tolerance and avoid exceeding recommended intake.

Aim for 30–40 g fiber daily by building meals around vegetables, beans, whole grains, fruit, nuts, and seeds; increase gradually with water.

Include fermented foods most days (yogurt, kefir, kimchi, sauerkraut) to support microbial diversity.

Keep a simple two-week log of meals, stress, sleep, and any GI symptoms to spot triggers for bloating or energy dips.

Limit alcohol and avoid unnecessary NSAIDs; if reflux, pain, or altered bowel habits persist, discuss evaluation for common conditions like reflux or IBS.

Apply a broad‑spectrum SPF 30+ to face, neck, and ears every morning; reapply if outdoors or sweating.

Do a monthly head‑to‑toe skin self‑check and photograph any changing moles; use the ABCDE guide to decide what needs a visit.

Moisturize after showering with a simple, fragrance‑free lotion and use a gentle cleanser to protect the skin barrier.

Book a full‑body skin exam with a dermatologist every 1–2 years, sooner if you have many moles or a family history of skin cancer.

Hit weekly minimums: 3 strength sessions covering major lifts and at least 150 minutes of moderate cardio or 75 minutes vigorous.

Use progressive overload with compound movements (squat, deadlift, press, row), working mostly in the 6–12 rep range and tracking in a log.

Add 1–2 short interval sessions (e.g., 6–10 hard efforts of 30–60 seconds) and aim for 8–10k steps most days.

Protect recovery with 1–2 rest days, a deload week every 6–8 weeks, and 20–40 g protein within 1–2 hours after lifting.

Anchor sleep: keep regular bed/wake times, get morning daylight, and dim lights/screens 1–2 hours before bed.

Limit alcohol and avoid nicotine or vaping; if you use them, ask about cessation supports that fit your style.

Stay current with routine care: dental cleanings twice yearly, vision check every 1–2 years, and keep tetanus, flu, and COVID shots updated.

Reduce urban exposures: use earplugs at loud venues, consider a HEPA air filter at home, and wear a mask on high‑pollution days or during wildfire smoke.

Prioritize the big levers: lift heavy 3–4 days per week, sleep 7–9 hours, keep waist below half your height, and limit alcohol to no more than 7 drinks per week.

If you notice low libido, fatigue, or decreased morning erections, confirm with two early‑morning hormone panels including total and free levels before considering therapy.

Reduce endocrine disruptors where practical: avoid smoking, limit heating food in plastic, and choose fragrance‑free personal care when possible.

Review your medications and supplements with your clinician to identify any that may affect hormones and align on a plan.

Anchor your day: get outdoor light and a short walk within an hour of waking, and keep a 60–90 minute wind‑down before bed.

Fuel on a cadence—protein‑rich breakfast and balanced meals every 3–5 hours—with carbs and protein around workouts to prevent afternoon crashes.

Use caffeine strategically: delay the first cup 60–90 minutes after waking, cap intake by early afternoon, and choose caffeine‑free days each week.

Ask your clinician to screen for common fatigue drivers at your next lab draw, including iron status, vitamin B12, thyroid, and sleep evaluation if you snore or wake unrefreshed.