Workup Health Guide

Schedule a comprehensive blood panel every 6–12 months to track cholesterol profile, long‑term blood sugar, thyroid levels, kidney and liver function, and inflammation so you can adjust training and nutrition wisely.

Check your blood pressure at home weekly for a month, then monthly, aiming for under 120/80; bring readings to your visit to confirm control.

Ask your clinician to estimate your 10‑year heart risk and discuss whether a heart calcium scan fits your family history or borderline risk.

Map your cancer screening timeline: plan to start colon cancer screening at 45 (earlier with family history) and discuss when to begin prostate screening.

Eat in a modest calorie surplus of about 300–500 calories per day, prioritizing energy‑dense whole foods like olive oil, nuts, eggs, oats, potatoes, yogurt, and avocado.

Target daily protein of 1.6–2.2 g/kg (about 0.7–1.0 g/lb), split across 3–5 meals with 25–40 g per meal from lean meats, dairy, fish, tofu, or protein shakes.

Center carbs around training: include a carb‑protein meal 1–2 hours before and within 1–2 hours after workouts to support strength and weight gain.

Build a simple meal rhythm—three meals plus 1–2 snacks daily—hydrate with 2–3 liters of fluids, and add a nightly snack to support recovery.

Start creatine monohydrate 3–5 g daily to support strength and lean mass; it’s safe long‑term for healthy kidneys.

Use a whey or plant protein powder to reliably hit your protein target on busy days.

Ask your clinician to check vitamin D and, if low or indoors often, supplement 1,000–2,000 IU daily and recheck in about 3 months.

Add an omega‑3 supplement providing about 1–2 grams of omega‑3s daily if you don’t eat fatty fish 2–3 times per week.

Include two daily servings of fermented foods (yogurt, kefir, kimchi) or prebiotic foods (onions, garlic, oats, beans) to nurture your microbiome.

Aim for 20–30 different plant foods each week and 25–35 g fiber daily, increasing gradually and drinking more water to reduce bloating.

Support regularity with a steady routine: eat breakfast, take a 10‑minute walk after meals, and drink 2–3 liters of fluids per day.

Limit frequent alcohol and unnecessary anti‑inflammatory pills, which can irritate the gut lining; discuss persistent symptoms with your clinician.

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

Use sun‑protective clothing, a hat, and UV‑blocking sunglasses, and seek shade during midday sun.

Do a 5‑minute monthly skin self‑check and photograph moles or spots to track changes; book a visit for any evolving, bleeding, or non‑healing lesion.

Moisturize right after showering with a simple, fragrance‑free lotion to support your skin barrier.

Lift 3–5 days per week using a push–pull–legs or upper/lower split; log lifts and increase weight or reps slightly each week.

Accumulate 8–15 hard sets per major muscle group weekly in the 5–12 rep range, finishing 1–3 reps shy of failure.

Do cardio 2–3 days per week: 20–40 minutes easy ‘zone 2’ plus brief intervals totaling 4–10 minutes for heart health.

Protect recovery with 7–9 hours of sleep, at least one rest day weekly, and a lighter deload week every 6–8 weeks.

Keep vaccines up to date: annual flu, periodic COVID booster per CDC guidance, Tdap every 10 years, and start or complete the hepatitis B series if not immune.

Set a consistent 7–9 hour sleep window, keep the bedroom cool and dark, and limit screens for 60 minutes before bed.

Keep alcohol light (0–2 drinks on any day, not daily) and avoid nicotine; if you drink, pair with food and water.

Book dental cleanings every 6 months and set a yearly ‘prevention month’ to review labs, vaccines, and training goals.

Take thyroid medication on an empty stomach with water, 30–60 minutes before breakfast, and separate coffee, calcium, iron, and fiber supplements by at least 4 hours.

Recheck thyroid labs 6–8 weeks after any dose change, then every 6–12 months once stable, or sooner if symptoms change.

Track energy, mood, bowel habits, heart rate, and training performance weekly to spot patterns that warrant follow‑up.

Review all medications and supplements with your clinician or pharmacist to avoid interactions, and pause high‑dose biotin for 2–3 days before labs.

Follow a 12‑week progressive plan centered on squats, deadlifts, presses, rows, and pull‑ups; increase total volume by about 5–10% weekly as tolerated.

Use a double‑progression approach: when you hit the top of a rep range for all sets, add a small amount of weight next session.

Distribute protein evenly across the day (about 0.4 g/kg per meal) and include a 30–40 g protein snack before bed to support muscle repair.

Reassess every 8–12 weeks with repeat strength tests and updated body measurements, then adjust training volume and calories accordingly.

Estimate maintenance calories (body weight × 14–16 as a starting range) and add 300–500 calories per day; adjust based on weekly progress.

Build calorie‑dense meals and smoothies using olive oil, nut butters, full‑fat dairy, oats, honey, and fruit to increase intake without junk.

Track body weight 3–4 mornings per week and waist circumference weekly, aiming to gain about 0.25–0.5 lb per week; adjust intake if progress stalls or fat gain accelerates.

If appetite is low, front‑load calories earlier in the day, sip liquid nutrition between meals, and set reminders for snacks.