Workup Health Guide
Personalized wellness insights powered by Workup’s AI — designed to help you explore health solutions aligned with your goals.
Profile Overview
Disclaimer: This report was produced using Workup’s AI recommendation engine, which evaluates your demographic and health information to identify potentially relevant products and services from vetted partners. Workup does not practice medicine, and this content is for informational purposes only. Consult your physician or licensed practitioner before making any healthcare decisions.
Overview
This guide is tailored for a 55-year-old male in Austin, TX, managing prediabetes and high cholesterol. It offers strategies focused on longevity, weight loss, and metabolic health.
Diagnostics & Screenings
For a 55-year-old man with prediabetes and high cholesterol aiming for longevity and metabolic health, prioritize cardiovascular and metabolic risk reduction, early cancer detection, and organ-function monitoring. Start with foundational measures (blood pressure, labs) and layer targeted tests (ApoB, urine albumin) to refine risk. Use age-appropriate cancer screening and a sleep apnea screen to address lifestyle-linked risks. Repeat intervals tighten if results are abnormal, medications change, or new symptoms arise.
Screening Overview
| Tier | Test | Risk Area | Frequency | Why It Matters |
|---|---|---|---|---|
| Foundational | Blood Pressure (clinic and validated home monitor) | Hypertension and ASCVD risk | At least once a year if <130/80; check at home weekly if you have elevated readings, prediabetes, or are on therapy. | Nearly 1 in 2 U.S. adults has high blood pressure; lowering systolic BP by ~10 mm Hg reduces major cardiovascular events by about 20%. |
| Cardiovascular | Comprehensive Lipid Panel with ApoB | Atherosclerotic cardiovascular disease (ASCVD) | Every 12 months; repeat in 3 months after medication or major diet/weight changes until at goal. | ApoB reflects the number of atherogenic particles; lowering LDL-C by ~39 mg/dL cuts major vascular events by ~20%. |
| Metabolic | Hemoglobin A1C | Progression from prediabetes to type 2 diabetes | Every 6 months while in the prediabetes range; every 3 months if levels are rising or treatment is adjusted. | About 96 million U.S. adults have prediabetes and up to 70% may develop diabetes; losing 5–7% of body weight reduces diabetes risk by 58%. |
| Organ Function | Comprehensive Metabolic Panel (CMP) with eGFR | Kidney and liver health, electrolytes | Annually; every 6 months if on statins or if liver enzymes or creatinine are abnormal. | Chronic kidney disease affects ~15% of adults and is often silent; metabolic liver disease is common and detectable via routine labs before symptoms. |
| Organ Function | Urine Albumin-to-Creatinine Ratio (uACR) | Early kidney damage from metabolic risk | Once a year with prediabetes; sooner if A1C rises or blood pressure is elevated. | Microalbuminuria is an early marker of kidney and cardiovascular risk; early treatment can slow kidney disease progression by 30–50%. |
| Inflammation/Immunity | High-sensitivity C-reactive Protein (hs-CRP) | Residual inflammatory cardiovascular risk | Get a baseline; repeat yearly if ≥2 mg/L or if ASCVD risk is borderline to intermediate. | hs-CRP ≥2 mg/L is linked to roughly twice the risk of heart attack and stroke independent of LDL levels. |
| Endocrine | Thyroid-Stimulating Hormone (TSH) with reflex free T4 | Hypothyroidism affecting weight and lipids | Every 1–2 years; sooner with fatigue, cold intolerance, weight change, or lipid abnormalities. | Hypothyroidism (overt or subclinical) affects ~5–10% of adults and can raise LDL and promote weight gain; treatment improves metabolic parameters. |
| Cancer | Colorectal Cancer Screening (colonoscopy or annual FIT) | Colorectal cancer | At age 55, choose colonoscopy every 10 years if normal, or a FIT stool test every year if you prefer noninvasive screening. | Men have about a 1 in 23 lifetime risk; screening catches precancerous polyps and early cancers, improving survival to over 90% when detected early. |
| Cancer | Prostate-Specific Antigen (PSA) with shared decision-making | Prostate cancer | Every 1–2 years from 55–69 if you choose to screen after discussing benefits and harms with your clinician. | About 1 in 8 men develop prostate cancer; screening offers a small mortality reduction but can lead to overdiagnosis—decide based on personal values. |
| Lifestyle Risk | Obstructive Sleep Apnea Screening (STOP-BANG ± home sleep test) | Sleep apnea impacting cardiometabolic health | Screen annually or sooner with snoring, daytime sleepiness, resistant hypertension, or weight gain. | Moderate-to-severe sleep apnea affects over 1 in 10 men and increases hypertension and diabetes risk; treatment lowers blood pressure and improves energy and glycemic control. |
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Nutrition & Dietary Focus
For a 55-year-old man with prediabetes and high cholesterol aiming for longevity, weight loss, and metabolic health: emphasize a Mediterranean, low-glycemic pattern rich in vegetables, legumes, whole grains, nuts, and extra-virgin olive oil; optimize protein to preserve muscle during fat loss; prioritize viscous fiber and healthy fats to improve glucose control and lower LDL; align meals to an earlier daily window; and moderate sodium and alcohol.
Recommendations
Longevity
Adopt a Mediterranean-style plate: half non-starchy vegetables, one quarter lean protein, one quarter high-fiber carbs, plus extra-virgin olive oil. In Austin, choose grilled fish or chicken fajitas with beans, pico, avocado, and corn tortillas; skip queso and chips or share a small portion.
Metabolic Balance
Prioritize carbohydrate quality and distribution: focus on legumes, intact whole grains (oats, barley, quinoa), and fruit; limit refined grains and sweets. Aim ~30–45 g carbohydrate per meal and 15–20 g per snack until glucose normalizes.
Body Composition
Set protein at ~1.2–1.6 g/kg/day from fish, poultry, eggs, Greek yogurt, tofu/tempeh, and legumes; include 25–40 g protein in each meal and 10–20 g in snacks.
Cholesterol & Glycemic Control
Target 30–40 g fiber daily with at least 10 g/day of viscous fiber (oats, barley, chia, flax, okra, beans). If short, add 7–10 g/day psyllium split with meals.
Healthy Fats
Replace saturated fat (fatty red meat, butter, cheese) with mono- and polyunsaturated fats: cook with extra-virgin olive oil, eat a handful of nuts most days, and have fatty fish (salmon, sardines, trout) 2–3 times/week.
LDL-Lowering Adjuncts
Consider 2 g/day plant sterols/stanols (fortified foods or supplement) and include 25 g/day soy protein from tofu, tempeh, or edamame.
Meal Timing
Use a consistent 10–12-hour daytime eating window (e.g., 8am–6pm) and finish dinner at least 3 hours before bed; avoid grazing between meals.
Cardiometabolic Basics
Limit sodium to ~1,500–2,000 mg/day using herbs, citrus, and spices; cap alcohol at ≤2 drinks/day (preferably ≤1) and keep most days alcohol-free.
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Supplement Strategy
For a 55-year-old male with prediabetes and high cholesterol aiming for longevity, weight loss, and better metabolic health, prioritize cardiometabolic support, insulin sensitivity, and maintenance of lean mass. The stack below targets triglycerides/LDL, glucose control, appetite, sleep/recovery, and muscle-preserving metabolism to advance healthy aging and sustainable weight loss.
Supplement Recommendations
Omega-3 (EPA/DHA)
•Cardiovascular & Lipid Health1,000–2,000 mg combined EPA+DHA daily with meals (triglyceride-lowering dose)
Berberine
•Glycemic Control & Metabolic Health500 mg twice daily with meals
Psyllium husk (viscous fiber)
•Weight Management & Lipids5–10 g/day (e.g., 2–3 tsp) mixed in water, 10–15 minutes before meals
Magnesium glycinate
•Metabolic Support & Sleep200–400 mg elemental magnesium nightly
Vitamin D3
•Longevity & Immune-Metabolic Health1,000–2,000 IU daily; adjust to keep 25(OH)D in the sufficient range per labs
Creatine monohydrate
•Muscle Preservation & Metabolic Reserve3–5 g daily (no loading needed)
CoQ10 (ubiquinol)
•Cardiometabolic & Mitochondrial Support100–200 mg daily with a fat-containing meal
Alpha-lipoic acid (R-ALA preferred)
•Insulin Sensitivity & Nerve Health300–600 mg/day with meals
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Gut Health & Microbiome
For a 55-year-old male with prediabetes and high cholesterol, prioritize feeding SCFA-producing microbes (for better glucose, lipids, and weight control), increasing microbial diversity, calming gut inflammation, and supporting the gut–brain axis. Emphasize prebiotic/fermented foods, circadian-aligned eating with post-meal movement, and reducing additives that disrupt the gut barrier. Aim for steady digestion and regularity while minimizing TMAO-producing patterns common in high–red-meat diets.
Recommendations
Microbiome Diversity
Include 1–2 daily servings of fermented foods (e.g., unsweetened kefir or yogurt, kimchi, sauerkraut, tempeh), rotating types across the week.
Metabolic–Gut Axis
Center meals within a 10–12‑hour daytime window, finish dinner 3–4 hours before bed, and take a 10–15‑minute walk after meals.
Prebiotic & Resistant Fibers
Target ~30–35 g/day of fiber with emphasis on prebiotics (onion, garlic, asparagus, beans) and resistant starch (cooled potatoes/rice, green plantain flour); add 1–2 tsp psyllium if needed and increase gradually.
Inflammation Modulation
Swap red/processed meats (e.g., BBQ brisket/sausage) for legumes, fish, or tempeh at least 3–5 meals/week; pair with polyphenol‑rich plants (berries, herbs, extra‑virgin olive oil).
Digestive Function & Regularity
In Austin’s heat, prioritize hydration (clear/pale-yellow urine) and daily soluble fiber sources (chia, kiwi, oats); increase fiber slowly and consider warm fluids in the morning.
Gut–Brain Axis
Practice 5 minutes of slow nasal breathing or humming before your largest meal and aim for 7–8 hours of sleep with morning daylight exposure.
Gut Barrier Protection
Limit emulsifiers and artificial sweeteners (e.g., polysorbate‑80, carboxymethylcellulose, sucralose); choose minimally processed, additive‑free options.
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Longevity
At 55 with prediabetes and high cholesterol, the biggest longevity gains come from improving metabolic health, reducing cardiovascular risk, building and preserving fitness and muscle, prioritizing sleep, and staying current on preventive care—while adapting routines to Austin’s heat. Focus on a Mediterranean, lower-glycemic diet, structured aerobic and resistance training, 7–10% weight loss, targeted biomarker tracking, sleep/stress optimization, and evidence-based screenings and vaccines.
Recommendations
Metabolic nutrition for longevity
Adopt a Mediterranean, lower-glycemic pattern: non-starchy vegetables, legumes, nuts, seeds, berries, olive oil; fish 2x/week; prioritize minimally processed foods and 25–40 g fiber/day; replace refined carbs with whole grains; limit added sugars and alcohol; emphasize olive oil over butter and keep most saturated fat <10% of calories. Consider an earlier 10-hour eating window, finishing dinner 3+ hours before bed.
Exercise to extend healthspan
Aim for 150–300 min/week moderate cardio (or 75–150 min vigorous), plus 2–3 full‑body resistance sessions and regular Zone 2 work; add 1 short HIIT session weekly once cleared by your clinician. Target 8,000–10,000 daily steps and stand/walk breaks. In Austin’s heat, train mornings/evenings, hydrate, and use sun protection.
Weight and biomarker targets
Pursue 7–10% weight loss over 6–12 months. Track waist circumference and weekly average weight. Recheck labs every 3–6 months: A1c, fasting glucose, lipid panel (request ApoB if available), triglycerides, ALT. Consider a 2–4 week trial of a CGM to identify glucose‑spiking foods and meal timing strategies.
Sleep and stress for cardiometabolic health
Get 7–8 hours/night with a consistent schedule; keep the bedroom dark, cool, and device‑free. Given age, sex, and metabolic risk, screen for sleep apnea (e.g., STOP‑BANG) and seek evaluation if positive. Practice a daily 10–20 minute stress‑reduction routine (breathwork, mindfulness, or CBT techniques); limit alcohol and avoid late meals.
Cardiovascular prevention plan
Review your 10‑year ASCVD risk with your clinician and discuss intensity of lipid‑lowering therapy (e.g., statin/ezetimibe) and blood pressure goals (<130/80, ideally closer to 120/80 if tolerated). If treatment decisions are uncertain, consider a coronary artery calcium (CAC) scan. Monitor home blood pressure 3–5x/week and avoid tobacco exposure.
Screenings, vaccines, and environment
Ensure age-appropriate prevention: colorectal cancer screening if not up to date; discuss PSA screening; stay current with Shingrix (2 doses), annual influenza, and COVID boosters. In Austin, plan outdoor activity around UV index and heat advisories; use broad‑spectrum sunscreen, shade, and electrolyte replacement during prolonged sweating.
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Weight Loss
Aim for steady fat loss (about 0.5–1 lb/week) while improving glucose and cholesterol using a higher‑protein, fiber‑rich Mediterranean pattern, consistent training, smart meal timing, and coordinated medical follow‑up.
Recommendations
Mediterranean, low‑glycemic meals
Base meals on the plate method: 1/2 non‑starchy veg, 1/4 lean protein (target ~1.0–1.2 g/kg/day), 1/4 high‑fiber carbs (beans, oats, quinoa, berries). Cook with olive oil; swap refined grains/sugary snacks for legumes, fruit, nuts; keep saturated fat and added sugar low.
Meal timing and alcohol
Use a 10–12‑hour eating window skewed earlier (e.g., finish dinner by 7 pm); avoid late‑night eating. Prioritize water/unsweetened tea; limit alcohol to ≤3 drinks/week and avoid on an empty stomach.
Strength + cardio routine
Do 2–3 full‑body strength sessions/week (squat/hinge/push/pull; 2–3 sets of 6–12 reps) plus 150–200 minutes/week of Zone 2 cardio (brisk walking, cycling) and 1 brief interval session if cleared. Aim for 7–9k steps/day and break up sitting every 30–60 minutes.
Fiber and heart‑healthy fats
Hit 30–40 g fiber/day with emphasis on soluble sources: oats, barley, beans, chia, vegetables; consider adding psyllium (start small with water, titrate). Eat fish (especially salmon/sardines) 2x/week; use olive oil, nuts, and seeds; minimize processed/fried foods.
Monitoring and feedback
Weigh 1–2x/week under the same conditions; measure waist monthly. For 2–4 weeks, track protein and fiber targets (or calories) to calibrate portions; consider a short‑term CGM or pre/post‑meal fingersticks to identify personal carb responses.
Medical coordination and safety
Review progress and labs (A1c, fasting glucose, lipid panel) every 3–6 months with your clinician. If lifestyle plateaus, discuss evidence‑based options (e.g., metformin, GLP‑1/GIP medications) and LDL management; consider sleep apnea screening if snoring or daytime sleepiness.
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Metabolic Health
For a 55-year-old man in Austin with prediabetes and high cholesterol, prioritize a Mediterranean, high-fiber, protein-forward eating pattern, smart meal timing, and consistent aerobic plus resistance training to improve insulin sensitivity, lipids, and support weight loss for longevity. Layer in soluble fiber and omega-3–rich foods, optimize sleep, and monitor glucose/lipids to track progress and personalize choices.
Recommendations
Glycemic control nutrition
Adopt a Mediterranean, lower-glycemic pattern: half plate nonstarchy vegetables; quarter lean protein; quarter high-fiber carbs (beans, lentils, intact grains). Cook with olive oil; choose nuts/seeds; replace refined grains and sugary drinks with water/seltzer. Target 25–35 g fiber/day.
Protein and weight management
Aim for ~1.0–1.2 g protein/kg ideal body weight daily, split across meals (about 25–35 g per meal). Use fish, poultry, eggs, Greek yogurt, tofu/tempeh, and pair with vegetables to enhance satiety.
Meal timing and post-meal movement
Keep a 10–12-hour eating window (e.g., 8 am–6 pm) and finish dinner 2–3 hours before bed. After meals, add 10–15 minutes of brisk walking or light stairs.
Weekly training plan
Accumulate 150–300 minutes/week of moderate aerobic activity (brisk walking, cycling, swimming) plus 2–3 days/week of full‑body resistance training (squats, rows, presses, hip hinge, core). Add one short interval session if joints tolerate and aim for 7,000–10,000 daily steps; use Austin trails or indoor options during extreme heat.
Lipids and soluble fiber
Replace butter/fatty red meat with olive oil, avocado, and nuts; eat fatty fish twice weekly. Add 10–15 g/day of soluble fiber from oats, barley, beans, or psyllium (start ~5 g/day with water, titrate). Keep alcohol ≤7 drinks/week and avoid sugary mixers.
Sleep and cardiometabolic monitoring
Sleep 7–9 hours on a consistent schedule. If loud snoring or daytime sleepiness, ask your clinician about sleep apnea screening. Recheck A1c and fasting lipids every 3–6 months; consider short-term CGM or periodic finger‑stick checks to learn which meals spike your glucose; discuss statin therapy if 10‑year ASCVD risk is elevated.
