October 28, 2025 • 18 mins
We break down the five health numbers that forecast cardiovascular and metabolic risk and turn them into a simple plan you can act on today. Clear targets, practical measurement tips, and small habits help you lower risk and feel better fast.
• why blood pressure thresholds matter and how to measure right
• LDL, HDL, triglycerides and the power of ratios
• diet swaps and exercise that shift lipid panels
• fasting glucose versus A1C and what each reveals
• quick wins to improve insulin sensitivity
• why waist beats BMI for risk prediction
• building muscle for long-term metabolic health
• resting heart rate, HRV and recovery heart rate
• a step-by-step system to track, trend and act
• red flags that mean it’s time to see a doctor
If you'd enjoyed today's episode, I'd love for you to share it with your friends and family
And if you're feeling generous, consider donating at the link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
Join our community and let's continue this journey together
Kore Fitness: Your path to a healthier, stronger you. Personalized training and proven results.
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:10):
Welcome back to season five of the KoreKast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Welcome to Know Your Numbers,the data behind a healthier you.
I'm Chris Harris, and I'm hereto empower you with the
knowledge that could literallysave your life.
Here's the truth.
Your body is constantly sendingyou signals through numbers,
(00:51):
your blood pressure, cholesterollevels, blood sugar, heart
rate, and body compositionmetrics.
These aren't just randommeasurements your doctor takes
during checkups.
They're powerful indicators ofyour current health status and
predictors of your futurewell-being.
Think about it this way.
You wouldn't drive a carwithout checking the dashboard
occasionally, right?
Your speedometer, fuel gauge,engine temperature, these
(01:15):
numbers help you make informeddecisions about your journey.
Your health numbers workexactly the same way.
They tell you when you'recruising smoothly, when you need
to make adjustments, and whenit's time to pull over and get
help.
But here's what frustrates memost.
Too many people walk out oftheir doctor's office with test
results they don't understand.
They hear terms likeprediabetic or borderline high
(01:38):
without truly grasping whatthese numbers mean or what they
can do about them.
That ends today.
Over the next 15 minutes, I'mgoing to break down the five
most critical health metricsevery adult should know,
understand, and activelymonitor.
We'll cover what the numbersmean, why they matter, and most
importantly, what you can doabout them.
(01:59):
Because knowledge withoutaction is just trivia, and your
health is too important fortrivia.
Let's start with bloodpressure, the silent killer that
affects nearly half of allAmerican adults.
Your blood pressure readinggives you two numbers, systolic
over diastolic.
The magic number you want tosee, 120 over 80 or lower.
Here's what those numbersactually mean.
(02:20):
The top number, systolicpressure, measures the force
when your heart beats.
The bottom number, diastolicpressure, measures the pressure
when your heart rests betweenbeats.
Think of it like the pressurein a water hose when you squeeze
the trigger versus when yourelease it.
Now let's talk about what putsyou at risk.
Normal blood pressure is lessthan 120 systolic and less than
(02:43):
80 diastolic.
Elevated blood pressure rangesfrom 120 to 129 systolic, with
diastolic still under 80.
This is your warning zone, yourbody's way of saying pay
attention.
Stage one, hypertension hitswhen you're consistently seeing
130 to 139 over 80 to 89.
(03:05):
Stage two, hypertension is onehundred forty over ninety or
higher.
And if you ever see numbers atone hundred eighty over one
hundred twenty or higher, that'sa hypertensive crisis.
Get medical help immediately.
But here's what most peopledon't know.
How you measure matters just asmuch as what you measure.
Sit quietly for five minutesbefore taking your reading.
(03:27):
Keep your feet flat on thefloor, your back supported, and
your arm at heart level.
Don't talk during themeasurement and take multiple
readings at different times.
Avoid caffeine and exercise for30 minutes before measuring.
And if you're monitoring athome, which you absolutely
should be, invest in a qualityupper arm cuff, not a wrist
monitor.
The accuracy difference issignificant.
(03:50):
Small changes can make massiveimpacts here.
Reducing sodium to less than2,300 milligrams daily, ideally
1,500 milligrams, can lowersystolic pressure by 2 to 8
points.
Regular exercise, even just 30minutes of brisk walking most
days, can reduce your numbers by4 to 9 points.
(04:10):
That's the difference betweennormal and high blood pressure
for many people.
Now let's dive deep intocholesterol, probably the most
misunderstood health metric outthere.
First, let me clear somethingup.
Your body actually needscholesterol.
It's essential for cellmembranes, hormone production,
and vitamin D synthesis.
The problem isn't cholesterolitself.
(04:32):
It's having too much of thewrong type in the wrong places.
You've got three numbers totrack LDL, HDL, and total
cholesterol.
Think of LDL as the lousycholesterol.
It carries cholesterol to yourarteries where it can build up
into dangerous plaques.
HDL is the healthy cholesterol.
It actually transportscholesterol away from your
(04:54):
arteries back to your liver fordisposal.
Here are your target numbers.
LDL should be under 100milligrams per deciliter.
If you have heart disease ordiabetes, aim for under 70.
Your HDL needs to be over 40 ifyou're a man, over 50 if you're
a woman.
Higher is better here.
Think of HDL as yourcardiovascular cleanup crew.
(05:17):
The more you have, the betterprotected you are.
Your total cholesterol, that'sLDL plus HDL plus other
lipoproteins, should stay under200.
But here's the critical insightmost people miss: ratios matter
more than individual numbers.
If your total cholesterol is220, but your HDL is 80 and LDL
(05:38):
is 120, you're in much bettershape than someone with total
cholesterol of 180, HDL of 30,and LDL of 140.
Your triglycerides, that's thefourth number on your lipid
panel, should be under 150.
High triglycerides often signalinsulin resistance and increase
your risk of heart disease,especially when combined with
(06:01):
low HDL.
Now let's talk about whatactually moves these numbers.
Dietary cholesterol, thecholesterol you eat, has less
impact than most people think.
Your liver produces about 80%of your body's cholesterol
regardless of what you eat.
What really drives your numbersup?
Saturated fats, trans fats,refined carbohydrates, and
(06:23):
excess weight.
Here's your action plan.
Replace saturated fats withunsaturated fats.
Choose olive oil over butter,nuts over processed snacks,
fatty fish over red meat twice aweek.
Increase your soluble fiberintake through oats, beans,
apples, and barley.
Soluble fiber literally bindsto cholesterol in your digestive
(06:45):
tract and helps remove it fromyour body.
Exercise is incredibly powerfulhere.
Just 150 minutes of moderateexercise per week can raise your
HDL by 5 to 15% and lower yourLDL by 10 to 15%.
That's 30 minutes five days aweek.
Make it non-negotiable.
Let's move to blood sugar andhemoglobin, A1C, two
(07:07):
measurements that reveal howwell your body processes glucose
and predicts your diabetesrisk.
These numbers are criticalbecause diabetes doesn't just
affect your blood sugar, it's asystemic disease that damages
your heart, kidneys, eyes,nerves, and blood vessels.
Your fasting blood glucoseshould be under 100 milligrams
per deciliter.
This test requires you to fastfor at least eight hours.
(07:30):
No food, no drinks, exceptwater.
Between 100 and 125 puts you inthe prediabetic range.
That's not a diagnosis you canignore.
It's your body's final warningbefore developing type 2
diabetes.
126 or higher on two separateoccasions means you have
diabetes.
(07:50):
But here's where it getsinteresting.
Your hemoglobin A1C tells acompletely different story.
While fasting glucose gives youa snapshot of one moment in
time, A1C reveals your averageblood sugar over the past two to
three months.
It measures how much glucosehas attached to your red blood
cells over their lifespan.
Your A1C target is under 5.7%.
(08:13):
Between 5.7 and 6.4% indicatesprediabetes.
6.5% or higher means diabetes.
Here's the math that shouldmotivate you.
Each 1% reduction in A1Creduces your risk of diabetic
complications by 40%.
Now why should you care ifyou're nowhere near these
(08:34):
ranges?
Because insulin resistance, theprecursor to high blood sugar,
often develops years before yourglucose numbers change.
Signs include increased bellyfat, higher triglycerides, lower
HDL cholesterol, higher bloodpressure, and fatigue after
meals.
The good news?
Your blood sugar respondsincredibly quickly to lifestyle
(08:57):
changes.
Within days of improving yourdiet and increasing activity,
you can see measurableimprovements.
Within weeks, those changesbecome significant.
Here's your blood sugar actionplan.
Eliminate liquid calories,sodas, fruit juices, flavored
coffees.
These spike your blood sugarfaster than almost anything
else.
(09:18):
Choose complex carbohydratesover simple ones.
Timing matters too.
Eating protein or fat beforecarbohydrates can reduce your
blood sugar spike by 30%.
Take a 10-minute walk aftermeals.
This simple habit can loweryour post-meal glucose by 20 to
(09:41):
30 points.
And if you're prediabetic,don't wait.
Studies show that losing just5-7% of your body weight and
exercising 150 minutes per weekreduces your diabetes risk by
58%.
That's more effective than mostmedications.
Now let's talk about bodycomposition and why your scale
(10:01):
is lying to you.
BMI, or body mass index, hasbeen the standard measurement
for decades, but it's deeplyflawed.
BMI only considers height andweight, completely ignoring
muscle mass, bone density, andwhere you carry your fat.
A muscular athlete can have aBMI over 25 and be labeled
(10:22):
overweight while having 8% bodyfat.
Meanwhile, someone with anormal BMI of 22 could have 35%
body fat and significant healthrisks.
BMI fails most when it mattersmost.
Here's what you should measureinstead waist circumference.
This single measurement isoften more predictive of health
(10:44):
risks than BMI.
For men, your waist shouldmeasure less than 40 inches.
For women, less than 35 inches.
Measure at your naturalwaistline, just above your hip
bones, not where your pants sit.
Why does waist circumferencematter so much?
Because visceral fat, the fatsurrounding your organs, is
(11:05):
metabolically active tissue thatproduces inflammatory compounds
and hormones that increase yourrisk of heart disease,
diabetes, and stroke.
You can't spot reduced bellyfat, but you can measure it and
track your progress.
Body fat percentage gives youthe most accurate picture of
your health.
Healthy ranges vary by genderand age, but generally men
(11:26):
should aim for 10 to 20% bodyfat, women 16 to 25%.
You can estimate this withbioelectrical impedance scales,
DEXA scans, or hydrostaticweighing.
But here's what most peopleoverlook: muscle mass.
After age 30, you lose 3 to 5%of your muscle mass per decade.
This isn't just about lookinggood.
(11:48):
Muscle tissue burns calorieseven at rest, helps regulate
blood sugar, and maintains bonedensity.
The scale might stay the samewhile your body composition
dramatically improves throughstrength training.
You could lose 10 pounds offat, gain 8 pounds of muscle,
and only see a two-pound changeon the scale, but your health
risks, energy levels, andphysical capabilities would be
(12:10):
transformed.
Focus on measurements and howyour clothes fit rather than
just weight.
Track your waist circumferencemonthly.
If you're strength trainingconsistently and eating adequate
protein, about 0.8 to 1 gramper pound of body weight, you're
building the foundation forlong-term metabolic health.
Let's dive into heart healthmetrics that reveal the true
(12:32):
fitness of your cardiovascularsystem.
Your resting heart rate is likea window into your heart's
efficiency, and most people haveno idea what theirs is.
A normal resting heart rateranges from 60 to 100 beats per
minute, but that's a massiverange.
Elite athletes often haveresting heart rates in the
forties or 50s because theirhearts are so efficient that
(12:54):
each beat pumps more blood.
If your resting heart rate isconsistently over 80, it could
indicate poor cardiovascularfitness, stress, dehydration, or
underlying health issues.
Measure your resting heart ratefirst thing in the morning
before getting out of bed.
Use your fingers, not yourthumb, to find your pulse at
(13:16):
your wrist or neck.
Count for 15 seconds andmultiply by four, or count for a
full minute for accuracy.
Several factors affect yourresting heart rate fitness
level, age, medications,caffeine, alcohol, stress, and
sleep quality.
As you become more fit, you'llsee this number drop.
(13:37):
A decrease of just 10 beats perminute can indicate
significantly improvedcardiovascular health.
But here's an advanced metricthat's becoming more accessible:
heart rate variability, or HRV.
This measures the tinyvariations in time between
heartbeats.
Counterintuitively, morevariability is better.
It indicates a healthy,adaptable nervous system.
(13:59):
High HRV suggests your body caneffectively switch between
stress and recovery modes.
Low HRV often indicates chronicstress, overtraining, or
illness approaching.
Many fitness trackers andsmartphone apps can now measure
HRV, making this once clinicalmetric available to everyone.
Now let's talk about recoveryheart rate, one of the most
(14:21):
powerful predictors ofcardiovascular health that
almost nobody tracks.
This measures how quickly yourheart rate drops after exercise.
After moderate exercise, yourheart rate should drop by at
least 12 beats in the firstminute of recovery.
After vigorous exercise, itshould drop by at least 20
beats.
Poor heart rate recovery isassociated with increased risk
(14:43):
of death from cardiovasculardisease.
But the great news this metricimproves rapidly with consistent
cardiovascular exercise.
Here's how to improve all theseheart metrics.
Engage in regular aerobicexercise.
Aim for 150 minutes of moderateintensity or 75 minutes of
vigorous intensity per week.
Include interval training,which specifically improves
(15:06):
heart rate recovery.
Manage stress throughmeditation, deep breathing, or
yoga.
Prioritize sleep.
Poor sleep directly impactsheart rate variability.
Track these numbersconsistently.
Your heart health metrics oftenimprove weeks before you notice
changes in your weight, bloodpressure, or cholesterol.
They're early indicators thatyour cardiovascular system is
(15:27):
getting stronger and moreefficient.
Alright, let's bring this alltogether with your practical
action plan.
Knowledge means nothing withoutimplementation, and these
numbers are only valuable if youconsistently track them and
take action based on what theytell you.
First, establish your baseline.
Get a comprehensive metabolicpanel that includes fasting
glucose, A1C, and a completelipid profile.
(15:51):
Get your blood pressure checkedmultiple times in different
settings.
Measure your waistcircumference and calculate your
BMI as starting points, evenwith its limitations.
Create a tracking system thatworks for you.
This could be a smartphone app,a simple spreadsheet, or even a
notebook.
The key is consistency.
Track your blood pressureweekly if it's elevated, monthly
(16:13):
if it's normal.
Monitor your weight and waistcircumference weekly, not daily.
Daily fluctuations will driveyou crazy and aren't meaningful.
Invest in quality tools.
A good home blood pressuremonitor will pay for itself in
doctor visits avoided.
A body composition scale givesyou more data than a basic
scale.
A fitness tracker or smartphonecan monitor your heart rate
(16:36):
metrics.
Now, when should you see adoctor?
Don't wait for your annualphysical if you're seeing
concerning trends.
If your blood pressure isconsistently over 140 over 90,
get medical attention within aweek.
If you're showing multiplemetabolic syndrome indicators,
high waist circumference,elevated blood pressure, high
(16:58):
triglycerides, low HDL, orelevated glucose, schedule an
appointment immediately.
Here are your key takeaways.
Small changes create massiveresults when applied
consistently.
A 10-pound weight loss canimprove all your metabolic
markers.
30 minutes of daily activitycan reduce your cardiovascular
(17:18):
disease risk by 40%.
Knowing your numbers empowersyou to make informed decisions
about your health beforeproblems become crises.
Your health is your mostvaluable asset.
These numbers aren't justmedical data, they're your
roadmap to a longer, healthier,more energetic life.
Start tracking them today, setrealistic improvement goals, and
(17:39):
celebrate the small wins alongthe way.
I'm Chris Harris, and this hasbeen Know Your Numbers, the data
behind a healthier you.
Take control of your health,one number at a time.
Thanks for listening.
Thank you for joining me onthis episode of the KoreKast.
I hope you're feeling inspiredand empowered to take your
(18:00):
health and wellness journey tothe next level.
Remember, every small stepcounts, and I'm here to support
you every step of the way.
If you'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
(18:23):
For more resources, tips, andupdates, don't forget to visit
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the KoreKast, and I'll see
(18:46):
you next week.
Welcome back to season five of the KoreKast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Welcome to Know Your Numbers,the data behind a healthier you.
I'm Chris Harris, and I'm hereto empower you with the
knowledge that could literallysave your life.
Here's the truth.
Your body is constantly sendingyou signals through numbers,
(00:51):
your blood pressure, cholesterollevels, blood sugar, heart
rate, and body compositionmetrics.
These aren't just randommeasurements your doctor takes
during checkups.
They're powerful indicators ofyour current health status and
predictors of your futurewell-being.
Think about it this way.
You wouldn't drive a carwithout checking the dashboard
occasionally, right?
Your speedometer, fuel gauge,engine temperature, these
(01:15):
numbers help you make informeddecisions about your journey.
Your health numbers workexactly the same way.
They tell you when you'recruising smoothly, when you need
to make adjustments, and whenit's time to pull over and get
help.
But here's what frustrates memost.
Too many people walk out oftheir doctor's office with test
results they don't understand.
They hear terms likeprediabetic or borderline high
(01:38):
without truly grasping whatthese numbers mean or what they
can do about them.
That ends today.
Over the next 15 minutes, I'mgoing to break down the five
most critical health metricsevery adult should know,
understand, and activelymonitor.
We'll cover what the numbersmean, why they matter, and most
importantly, what you can doabout them.
(01:59):
Because knowledge withoutaction is just trivia, and your
health is too important fortrivia.
Let's start with bloodpressure, the silent killer that
affects nearly half of allAmerican adults.
Your blood pressure readinggives you two numbers, systolic
over diastolic.
The magic number you want tosee, 120 over 80 or lower.
Here's what those numbersactually mean.
(02:20):
The top number, systolicpressure, measures the force
when your heart beats.
The bottom number, diastolicpressure, measures the pressure
when your heart rests betweenbeats.
Think of it like the pressurein a water hose when you squeeze
the trigger versus when yourelease it.
Now let's talk about what putsyou at risk.
Normal blood pressure is lessthan 120 systolic and less than
(02:43):
80 diastolic.
Elevated blood pressure rangesfrom 120 to 129 systolic, with
diastolic still under 80.
This is your warning zone, yourbody's way of saying pay
attention.
Stage one, hypertension hitswhen you're consistently seeing
130 to 139 over 80 to 89.
(03:05):
Stage two, hypertension is onehundred forty over ninety or
higher.
And if you ever see numbers atone hundred eighty over one
hundred twenty or higher, that'sa hypertensive crisis.
Get medical help immediately.
But here's what most peopledon't know.
How you measure matters just asmuch as what you measure.
Sit quietly for five minutesbefore taking your reading.
(03:27):
Keep your feet flat on thefloor, your back supported, and
your arm at heart level.
Don't talk during themeasurement and take multiple
readings at different times.
Avoid caffeine and exercise for30 minutes before measuring.
And if you're monitoring athome, which you absolutely
should be, invest in a qualityupper arm cuff, not a wrist
monitor.
The accuracy difference issignificant.
(03:50):
Small changes can make massiveimpacts here.
Reducing sodium to less than2,300 milligrams daily, ideally
1,500 milligrams, can lowersystolic pressure by 2 to 8
points.
Regular exercise, even just 30minutes of brisk walking most
days, can reduce your numbers by4 to 9 points.
(04:10):
That's the difference betweennormal and high blood pressure
for many people.
Now let's dive deep intocholesterol, probably the most
misunderstood health metric outthere.
First, let me clear somethingup.
Your body actually needscholesterol.
It's essential for cellmembranes, hormone production,
and vitamin D synthesis.
The problem isn't cholesterolitself.
(04:32):
It's having too much of thewrong type in the wrong places.
You've got three numbers totrack LDL, HDL, and total
cholesterol.
Think of LDL as the lousycholesterol.
It carries cholesterol to yourarteries where it can build up
into dangerous plaques.
HDL is the healthy cholesterol.
It actually transportscholesterol away from your
(04:54):
arteries back to your liver fordisposal.
Here are your target numbers.
LDL should be under 100milligrams per deciliter.
If you have heart disease ordiabetes, aim for under 70.
Your HDL needs to be over 40 ifyou're a man, over 50 if you're
a woman.
Higher is better here.
Think of HDL as yourcardiovascular cleanup crew.
(05:17):
The more you have, the betterprotected you are.
Your total cholesterol, that'sLDL plus HDL plus other
lipoproteins, should stay under200.
But here's the critical insightmost people miss: ratios matter
more than individual numbers.
If your total cholesterol is220, but your HDL is 80 and LDL
(05:38):
is 120, you're in much bettershape than someone with total
cholesterol of 180, HDL of 30,and LDL of 140.
Your triglycerides, that's thefourth number on your lipid
panel, should be under 150.
High triglycerides often signalinsulin resistance and increase
your risk of heart disease,especially when combined with
(06:01):
low HDL.
Now let's talk about whatactually moves these numbers.
Dietary cholesterol, thecholesterol you eat, has less
impact than most people think.
Your liver produces about 80%of your body's cholesterol
regardless of what you eat.
What really drives your numbersup?
Saturated fats, trans fats,refined carbohydrates, and
(06:23):
excess weight.
Here's your action plan.
Replace saturated fats withunsaturated fats.
Choose olive oil over butter,nuts over processed snacks,
fatty fish over red meat twice aweek.
Increase your soluble fiberintake through oats, beans,
apples, and barley.
Soluble fiber literally bindsto cholesterol in your digestive
(06:45):
tract and helps remove it fromyour body.
Exercise is incredibly powerfulhere.
Just 150 minutes of moderateexercise per week can raise your
HDL by 5 to 15% and lower yourLDL by 10 to 15%.
That's 30 minutes five days aweek.
Make it non-negotiable.
Let's move to blood sugar andhemoglobin, A1C, two
(07:07):
measurements that reveal howwell your body processes glucose
and predicts your diabetesrisk.
These numbers are criticalbecause diabetes doesn't just
affect your blood sugar, it's asystemic disease that damages
your heart, kidneys, eyes,nerves, and blood vessels.
Your fasting blood glucoseshould be under 100 milligrams
per deciliter.
This test requires you to fastfor at least eight hours.
(07:30):
No food, no drinks, exceptwater.
Between 100 and 125 puts you inthe prediabetic range.
That's not a diagnosis you canignore.
It's your body's final warningbefore developing type 2
diabetes.
126 or higher on two separateoccasions means you have
diabetes.
(07:50):
But here's where it getsinteresting.
Your hemoglobin A1C tells acompletely different story.
While fasting glucose gives youa snapshot of one moment in
time, A1C reveals your averageblood sugar over the past two to
three months.
It measures how much glucosehas attached to your red blood
cells over their lifespan.
Your A1C target is under 5.7%.
(08:13):
Between 5.7 and 6.4% indicatesprediabetes.
6.5% or higher means diabetes.
Here's the math that shouldmotivate you.
Each 1% reduction in A1Creduces your risk of diabetic
complications by 40%.
Now why should you care ifyou're nowhere near these
(08:34):
ranges?
Because insulin resistance, theprecursor to high blood sugar,
often develops years before yourglucose numbers change.
Signs include increased bellyfat, higher triglycerides, lower
HDL cholesterol, higher bloodpressure, and fatigue after
meals.
The good news?
Your blood sugar respondsincredibly quickly to lifestyle
(08:57):
changes.
Within days of improving yourdiet and increasing activity,
you can see measurableimprovements.
Within weeks, those changesbecome significant.
Here's your blood sugar actionplan.
Eliminate liquid calories,sodas, fruit juices, flavored
coffees.
These spike your blood sugarfaster than almost anything
else.
(09:18):
Choose complex carbohydratesover simple ones.
Timing matters too.
Eating protein or fat beforecarbohydrates can reduce your
blood sugar spike by 30%.
Take a 10-minute walk aftermeals.
This simple habit can loweryour post-meal glucose by 20 to
(09:41):
30 points.
And if you're prediabetic,don't wait.
Studies show that losing just5-7% of your body weight and
exercising 150 minutes per weekreduces your diabetes risk by
58%.
That's more effective than mostmedications.
Now let's talk about bodycomposition and why your scale
(10:01):
is lying to you.
BMI, or body mass index, hasbeen the standard measurement
for decades, but it's deeplyflawed.
BMI only considers height andweight, completely ignoring
muscle mass, bone density, andwhere you carry your fat.
A muscular athlete can have aBMI over 25 and be labeled
(10:22):
overweight while having 8% bodyfat.
Meanwhile, someone with anormal BMI of 22 could have 35%
body fat and significant healthrisks.
BMI fails most when it mattersmost.
Here's what you should measureinstead waist circumference.
This single measurement isoften more predictive of health
(10:44):
risks than BMI.
For men, your waist shouldmeasure less than 40 inches.
For women, less than 35 inches.
Measure at your naturalwaistline, just above your hip
bones, not where your pants sit.
Why does waist circumferencematter so much?
Because visceral fat, the fatsurrounding your organs, is
(11:05):
metabolically active tissue thatproduces inflammatory compounds
and hormones that increase yourrisk of heart disease,
diabetes, and stroke.
You can't spot reduced bellyfat, but you can measure it and
track your progress.
Body fat percentage gives youthe most accurate picture of
your health.
Healthy ranges vary by genderand age, but generally men
(11:26):
should aim for 10 to 20% bodyfat, women 16 to 25%.
You can estimate this withbioelectrical impedance scales,
DEXA scans, or hydrostaticweighing.
But here's what most peopleoverlook: muscle mass.
After age 30, you lose 3 to 5%of your muscle mass per decade.
This isn't just about lookinggood.
(11:48):
Muscle tissue burns calorieseven at rest, helps regulate
blood sugar, and maintains bonedensity.
The scale might stay the samewhile your body composition
dramatically improves throughstrength training.
You could lose 10 pounds offat, gain 8 pounds of muscle,
and only see a two-pound changeon the scale, but your health
risks, energy levels, andphysical capabilities would be
(12:10):
transformed.
Focus on measurements and howyour clothes fit rather than
just weight.
Track your waist circumferencemonthly.
If you're strength trainingconsistently and eating adequate
protein, about 0.8 to 1 gramper pound of body weight, you're
building the foundation forlong-term metabolic health.
Let's dive into heart healthmetrics that reveal the true
(12:32):
fitness of your cardiovascularsystem.
Your resting heart rate is likea window into your heart's
efficiency, and most people haveno idea what theirs is.
A normal resting heart rateranges from 60 to 100 beats per
minute, but that's a massiverange.
Elite athletes often haveresting heart rates in the
forties or 50s because theirhearts are so efficient that
(12:54):
each beat pumps more blood.
If your resting heart rate isconsistently over 80, it could
indicate poor cardiovascularfitness, stress, dehydration, or
underlying health issues.
Measure your resting heart ratefirst thing in the morning
before getting out of bed.
Use your fingers, not yourthumb, to find your pulse at
(13:16):
your wrist or neck.
Count for 15 seconds andmultiply by four, or count for a
full minute for accuracy.
Several factors affect yourresting heart rate fitness
level, age, medications,caffeine, alcohol, stress, and
sleep quality.
As you become more fit, you'llsee this number drop.
(13:37):
A decrease of just 10 beats perminute can indicate
significantly improvedcardiovascular health.
But here's an advanced metricthat's becoming more accessible:
heart rate variability, or HRV.
This measures the tinyvariations in time between
heartbeats.
Counterintuitively, morevariability is better.
It indicates a healthy,adaptable nervous system.
(13:59):
High HRV suggests your body caneffectively switch between
stress and recovery modes.
Low HRV often indicates chronicstress, overtraining, or
illness approaching.
Many fitness trackers andsmartphone apps can now measure
HRV, making this once clinicalmetric available to everyone.
Now let's talk about recoveryheart rate, one of the most
(14:21):
powerful predictors ofcardiovascular health that
almost nobody tracks.
This measures how quickly yourheart rate drops after exercise.
After moderate exercise, yourheart rate should drop by at
least 12 beats in the firstminute of recovery.
After vigorous exercise, itshould drop by at least 20
beats.
Poor heart rate recovery isassociated with increased risk
(14:43):
of death from cardiovasculardisease.
But the great news this metricimproves rapidly with consistent
cardiovascular exercise.
Here's how to improve all theseheart metrics.
Engage in regular aerobicexercise.
Aim for 150 minutes of moderateintensity or 75 minutes of
vigorous intensity per week.
Include interval training,which specifically improves
(15:06):
heart rate recovery.
Manage stress throughmeditation, deep breathing, or
yoga.
Prioritize sleep.
Poor sleep directly impactsheart rate variability.
Track these numbersconsistently.
Your heart health metrics oftenimprove weeks before you notice
changes in your weight, bloodpressure, or cholesterol.
They're early indicators thatyour cardiovascular system is
(15:27):
getting stronger and moreefficient.
Alright, let's bring this alltogether with your practical
action plan.
Knowledge means nothing withoutimplementation, and these
numbers are only valuable if youconsistently track them and
take action based on what theytell you.
First, establish your baseline.
Get a comprehensive metabolicpanel that includes fasting
glucose, A1C, and a completelipid profile.
(15:51):
Get your blood pressure checkedmultiple times in different
settings.
Measure your waistcircumference and calculate your
BMI as starting points, evenwith its limitations.
Create a tracking system thatworks for you.
This could be a smartphone app,a simple spreadsheet, or even a
notebook.
The key is consistency.
Track your blood pressureweekly if it's elevated, monthly
(16:13):
if it's normal.
Monitor your weight and waistcircumference weekly, not daily.
Daily fluctuations will driveyou crazy and aren't meaningful.
Invest in quality tools.
A good home blood pressuremonitor will pay for itself in
doctor visits avoided.
A body composition scale givesyou more data than a basic
scale.
A fitness tracker or smartphonecan monitor your heart rate
(16:36):
metrics.
Now, when should you see adoctor?
Don't wait for your annualphysical if you're seeing
concerning trends.
If your blood pressure isconsistently over 140 over 90,
get medical attention within aweek.
If you're showing multiplemetabolic syndrome indicators,
high waist circumference,elevated blood pressure, high
(16:58):
triglycerides, low HDL, orelevated glucose, schedule an
appointment immediately.
Here are your key takeaways.
Small changes create massiveresults when applied
consistently.
A 10-pound weight loss canimprove all your metabolic
markers.
30 minutes of daily activitycan reduce your cardiovascular
(17:18):
disease risk by 40%.
Knowing your numbers empowersyou to make informed decisions
about your health beforeproblems become crises.
Your health is your mostvaluable asset.
These numbers aren't justmedical data, they're your
roadmap to a longer, healthier,more energetic life.
Start tracking them today, setrealistic improvement goals, and
(17:39):
celebrate the small wins alongthe way.
I'm Chris Harris, and this hasbeen Know Your Numbers, the data
behind a healthier you.
Take control of your health,one number at a time.
Thanks for listening.
Thank you for joining me onthis episode of the KoreKast.
I hope you're feeling inspiredand empowered to take your
(18:00):
health and wellness journey tothe next level.
Remember, every small stepcounts, and I'm here to support
you every step of the way.
If you'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
(18:23):
For more resources, tips, andupdates, don't forget to visit
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the KoreKast, and I'll see
(18:46):
you next week.
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