Workup Health Guide

Schedule an annual visit for a comprehensive blood panel to track metabolism, thyroid, kidney/liver function, and cholesterol (including advanced particle measures if available) every 6–12 months to stay ahead of change.

Track blood pressure at home 2–3 days per week, logging readings and aiming for under 120/80 most of the time; share trends with your clinician.

Plan cancer screening: choose a colon test (colonoscopy or high-sensitivity stool test), discuss prostate screening to make a shared decision, and consider lung screening only if you have a significant smoking history; add a yearly full-body skin exam.

Discuss heart-risk refinements such as a coronary calcium scan and a one-time genetic cholesterol marker test to personalize cholesterol treatment intensity.

Use the plate method most meals: half non-starchy vegetables, a quarter lean protein, and a quarter high-fiber carbs; target 25–40 g of fiber daily from vegetables, legumes, oats, and berries.

Hit a protein target of about 1.0–1.2 grams per kilogram body weight daily (roughly 30–40 g per meal) using fish, poultry, eggs, Greek yogurt, tofu, or legumes to support satiety and muscle.

Swap saturated fats for unsaturated fats: cook with olive oil, choose nuts and seeds, and eat fatty fish twice weekly to improve cholesterol quality.

Adopt a 12–14 hour overnight eating window and keep added sugars and refined starches to occasional treats to reduce glucose spikes.

Add soluble fiber such as psyllium (about 10–12 g per day with plenty of water) to modestly lower LDL cholesterol and improve post-meal blood sugar control.

Consider a high-quality fish oil providing 1–2 g of EPA+DHA daily if triglycerides are elevated; confirm need and dose with your clinician.

Check your vitamin D level and supplement 1,000–2,000 IU daily if low, then recheck in about 3 months to fine-tune.

Take magnesium glycinate 200–400 mg in the evening to support sleep quality and insulin sensitivity, and review safety if you have kidney issues or take other medications.

Include fermented foods daily (plain yogurt, kefir, kimchi, sauerkraut) and prebiotic foods (onions, garlic, oats, asparagus) to support a diverse microbiome.

Aim for 30 different plant foods each week—count vegetables, fruits, legumes, whole grains, nuts, seeds, herbs—for fiber variety linked to better glucose and lipids.

Limit alcohol to no more than 1 drink per day and keep several alcohol-free days each week to protect the gut and liver.

Eat slowly and finish dinner 2–3 hours before bed to reduce reflux and support deeper sleep.

Apply a broad-spectrum SPF 30+ every morning to face, ears, neck, and hands; reapply every 2 hours when outdoors.

Wear a wide-brim hat, sunglasses, and UPF clothing, and seek shade during peak sun (10 a.m.–4 p.m.).

Do a monthly skin self-check and schedule a yearly full-body exam with a dermatologist to spot changes early.

Moisturize after showering with a fragrance-free cream to support the skin barrier, especially after sun or pool exposure.

Accumulate 200–300 minutes per week of brisk cardio (fast walking, cycling, swimming), with much of it at a conversational “Zone 2” pace.

Strength train 2–3 days per week covering major muscle groups; perform 2–3 sets of 8–12 challenging reps to preserve muscle and boost metabolism.

Add one short interval session weekly (for example, 6–10 repeats of 1 minute hard, 1–2 minutes easy) if your clinician says it’s safe.

Track steps and sitting time; aim for 8,000–10,000 steps daily and stand or move a few minutes each hour.

Protect sleep with a consistent 7–9 hours, a cool dark room, and a 30–60 minute device-free wind-down to support metabolism and blood pressure.

Stay updated on vaccines: annual flu, current COVID booster, shingles series (2 doses if not completed), and hepatitis B series if you haven’t received it.

Practice a daily 10-minute stress routine (breathing, meditation, or a quiet walk) to lower blood pressure and improve glucose control.

Schedule dental cleanings every 6 months and an annual eye exam to catch gum and retinal changes linked to blood sugar early.

Set a 6–12 month goal to lose 5–10% of your body weight; weigh weekly and measure waist monthly to confirm fat loss.

Create a 300–500 calorie daily deficit while meeting a protein target of 1.0–1.2 g/kg; log food for 2 weeks to calibrate portions and patterns.

Front-load protein and fiber at breakfast and lunch to curb afternoon cravings, and keep high-sugar snacks out of easy reach.

Ask your clinician about a 2-week glucose sensor or a connected meter to identify which foods elevate your readings and adjust meals accordingly.

Review your cholesterol strategy with your clinician, including whether medication is indicated for your risk profile, and recheck numbers every 3–6 months initially.

Build a weekly habit of fatty fish (salmon, sardines) and daily soluble fiber (oats, beans, psyllium) to lower harmful cholesterol particles.

Limit refined carbs and alcohol that raise triglycerides, and add a 10–15 minute walk after meals to blunt glucose and lipid spikes.

Consider a one-time coronary calcium scan to refine risk and tailor the intensity of your treatment plan.