Explanation

Very low density lipoprotein, or VLDL, cholesterol plays a key role in the development of plaque in the arteries (known as atherosclerosis) that can lead to cardiovascular disease. VLDL is also associated with insulin resistance and disorders of the liver. (source)

Low

Generally, low VLDL cholesterol levels are considered to be a sign of good health.

Optimization

Low VLDL cholesterol levels usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.        

High

High VLDL cholesterol may result from physiological factors involving the liver, as increased production may occur in response to elevated triglycerides in the blood. Dietary factors include excess consumption of saturated fats, as high-fat meals have been associated with increased VLDL secretion. (source, source)

Optimization

Prioritize Fatty Fish: Fish oil has been shown to inhibit VLDL cholesterol formation. (source) Fish oil aids in the reduction of the rate at which VLDL is produced in the liver. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Avoid Smoking: Smokers have been shown to have higher VLDL cholesterol levels. (source) The nicotine found in cigarettes causes an increase in the release of free fatty acids due to increased activity in the sympathetic nervous system. This increase in free fatty acids stimulates production of VLDL in the liver. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with Omega-3 Fatty Acids: Fish oil has been shown to inhibit VLDL cholesterol formation. (source) Fish oil decreases the rate at which VLDL is produced in the liver. (source)  Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Vitamin D is a steroid hormone that is essential for the development, growth, and maintenance of a healthy skeleton across the lifespan. Its primary function is to maintain calcium homeostasis. Vitamin D can be synthesized from UVB rays from sunlight or obtained through diet. (source, source)

Low

Low serum vitamin D levels can often stem from physiological factors such as limited sun exposure, as the skin synthesizes vitamin D when exposed to sunlight, and inadequate conversion in the liver and kidneys. Nutritionally, a diet lacking in foods rich in vitamin D, such as fatty fish and fortified dairy products, can also contribute to lower levels. (source, source)

Optimization

Prioritize Foods High in Vitamin D: Consumption of vitamin D has been shown to increase levels of vitamin D. (source) Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Get Sun Exposure: Sun exposure has been shown to boost vitamin D levels. (source) Sun exposure, particularly the ultraviolet B (UVB) rays, creates a chemical reaction that converts a compound found in skin cells, 7-dehydrocholesterol, into vitamin D3. (source) Recommendation: Get at least 30 minutes of outdoor sunlight exposure with as much skin exposed as possible.

Supplement with Vitamin D: Supplementation with vitamin D has been shown to increase levels of vitamin D. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

High

Elevated serum vitamin D levels can often be attributed to a combination of physiological and nutritional factors. Physiologically, increased exposure to sunlight stimulates the skin to produce vitamin D, while the liver and kidneys play essential roles in its activation and metabolism. Nutritionally, excessive intake of vitamin D supplements or fortified foods, along with limited sun exposure, can lead to higher serum levels. (source, source)

Optimization

Limit Foods High in Vitamin D: Vitamin D intake increases serum vitamin D. (source) Recommendation: Monitor and limit excess consumption of foods high in vitamin D, like salmon, eggs, and red meat.

Monitor Sun Exposure: Sun exposure has been shown to boost vitamin D levels. (source) Sun exposure, particularly the ultraviolet B (UVB) rays, creates a chemical reaction that converts a compound found in skin cells, 7-dehydrocholesterol, into vitamin D3. (source) Limiting sun exposure limits this reaction and helps reduce vitamin D levels. Recommendation: Monitor excess sun exposure and ensure proper protection.

Avoid Vitamin D: Vitamin D intake increases serum vitamin D. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.

Explanation

Uric acid, which is formed as an end-product of purine metabolism, is the most abundant natural antioxidant in the body. Though uric acid is typically associated with gout, it is also known to affect the central nervous system and related neurological functions. (source)

Low

Low uric acid levels can stem from both physiological and nutritional factors. Physiologically, reduced production in the liver or increased excretion by the kidneys can lead to lower levels. From a nutritional perspective, a diet low in purine-rich foods and fructose can also contribute to lower serum levels. (source, source, source)

Optimization

Prioritize Purine-Rich Foods: Consumption of purine-rich foods is associated with high levels of uric acid. (source) The breakdown of purine results in uric acid in the body. (source) Recommendation: Consume two servings of purine-rich foods, like organ meat, asparagus, mushrooms, and beef weekly.

Exercise at a High Intensity: High-intensity aerobic training has been shown to increase uric acid. High-intensity exercise breaks down components of DNA and RNA, which increases uric acid concentrations. (source) Additionally, exercise induces stress and oxidative stress. The production of uric acid helps to counteract these physiological changes. (source, source) Recommendation: Research has shown that multiple high-intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

Monitor Vitamin C Intake: Higher intake of vitamin C is associated with lower uric acid concentrations. (source) Vitamin C may compete with uric acid during kidney reabsorption causing an increase in excretion of uric acid via urine, thus lowering levels. (source) Recommendation: Monitor excess vitamin C intake and supplement concentrations.

High

Elevated uric acid levels can often stem from physiological factors involving the liver and kidneys, which are responsible for uric acid metabolism and excretion. Nutritionally, a diet high in purine-rich foods and fructose can contribute to increased uric acid production. (source, source, source)

Optimization

Limit Fructose: Consumption of fructose stimulates uric acid production. (source) Fructose is converted to uric acid in the liver via a purine-degrading pathway. (source) Decreasing fructose consumption limits this conversion and helps maintain healthy uric acid levels. Recommendation: Monitor and limit the intake of foods and drinks high in fructose, including fruit, high fructose corn syrup, and sugar-based drinks like soda.

Limit Purine-Rich Foods: Consumption of purine-rich foods is associated with high levels of uric acid. (source) The breakdown of purine results in uric acid in the body. (source) Recommendation: Monitor and limit excess consumption of purine-rich foods, like beef, mushrooms, asparagus, seafood, and alcohol.

Avoid Alcohol: Alcohol consumption is associated with higher uric acid levels. (source) The ethanol in alcohol directly increases uric acid levels in the blood and decreases excretion. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Vitamin C: Higher intake of vitamin C is associated with lower uric acid concentrations. (source) Vitamin C may compete with uric acid during kidney reabsorption causing an increase in the excretion of uric acid via urine, thus lowering levels. (source)  Recommendation: Supplement with at least 100 mg of vitamin C daily.

Explanation

White blood cells (WBC) are essential components of the immune system. They circulate in the blood and play a key role in the inflammatory and cellular responses to injury and pathogens. (source)

Low

Low WBC may be due to decreased production, increased utilization, or destruction of white blood cells. Given the role of white blood cells in immune system function, the body's response to stress, inflammation, or infection may be affected by decreased WBC count. Nutritionally, a balanced diet may be associated with a decreased risk of low WBC. (source, source)

Optimization

Prioritize Foods High in Vitamin B1: Consumption of vitamin B1 has been associated with increased WBC. (source) Vitamin B plays a crucial role in the support of naive B cells, white blood cells needed for adaptive immune response. (source) Recommendation: Consume at least one serving of foods high in vitamin B1, like pork, salmon, and beans daily.

Avoid Alcohol: Alcohol intake is associated with decreased WBC. (source) Alcohol directly blunts WBC production in the bone marrow. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Astragalus: Supplementation with astragalus has been shown to increase WBC. (source) Active compounds found in astragalus, like polysaccharides and flavonoids, help to stimulate WBC synthesis. (source) Recommendation: Supplement with at least 1 g of astragalus daily.

High

High WBC is often an indication of inflammation, infection, or stress in the body. This heightened immune response represents an active defense mechanism that involves the spleen and lymph nodes, brought on by increased production of WBC by the bone marrow. (source, source)

Optimization

Prioritize Zinc-Rich Foods: Consumption of zinc has been shown to reduce white blood cell count. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of WBC, thereby decreasing WBC concentrations in the body. (source, source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) White blood cell count has been positively associated with measures of stress fatigue. (source) Meditation and breathwork have been shown to decrease pro-inflammatory processes, which reduces the number of WBC released into the bloodstream in response to inflammation. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Zinc: Zinc supplementation has been shown to reduce WBC. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of WBC, thereby decreasing WBC concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Explanation

Zinc is an essential micronutrient that is involved in an array of biological processes, including cell differentiation and transport, DNA synthesis, and homeostasis. This mineral also plays a key role as an antioxidant, minimizing or inhibiting the negative effects of free radicals in the body. (source)

Low

Low levels of zinc may occur as a result of insufficient intake through diet or poor absorption into the blood. Zinc status in the body may also be impacted by the consumption of copper, as copper has a higher affinity for the protein complex that facilitates zinc absorption, potentially leading to decreased levels of zinc in the blood. (source)

Optimization

Prioritize Zinc-Rich Foods: Consumption of zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Avoid Alcohol: Alcohol intake is associated with decreased serum zinc concentrations. (source) Chronic alcohol consumption can damage liver function,  which plays a crucial role in zinc metabolism. Additionally, alcohol can cause increased excretion of zinc through urine due to lack of absorption in the intestines. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source, source) Iron absorption has been shown to hinder zinc absorption. By helping to control iron levels, quercetin helps promote zinc levels. (source, source)  Recommendation: Supplement with at least 200 mg of quercetin.

High

Elevated serum zinc levels may occur as a result of excessive intake through diet or supplementation. Zinc homeostasis is managed primarily through absorption and excretion, and the small intestine, pancreas, and liver play key roles in these processes. The body's ability to absorb and store the nutrient is limited in cases of overconsumption, and high levels may also impact copper absorption. (source)

Optimization

Prioritize Foods High in Phytate: Foods containing phytate decrease zinc absorption. (source) Phylate binds to zinc molecules, effectively lowering their absorption from the intestines. (source) Recommendation: Eat at least one serving of phytate-rich foods, like nuts, beans, cereals, and seeds, daily.

Aerobic Training: Chronic aerobic exercise has been shown to decrease resting zinc levels. (source) Exercise can increase zinc excretion from the body via an increased sweat rate and increased urination. (source) Additionally, these shifts may occur due to the post-exercise inflammatory response following muscle damage and the subsequent recovery pathways. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Avoid Zinc: Zinc intake has been shown to raise serum zinc concentrations. (source) Recommendation: Monitor excess zinc intake and supplement concentrations.

Explanation

Iron-binding capacity is the ability of transferrin, a component of blood, to bind to iron and transport it throughout the body. UIBC, or unsaturated iron-binding capacity, is a measure of the portion of transferrin that is unattached to iron. (source)

Low

Low UIBC levels may be influenced by physiological factors related to iron metabolism and liver function. Nutritionally, insufficient intake of iron-rich foods and other nutrients involved in iron absorption, such as vitamin C, can contribute to decreased UIBC levels. (source)

Optimization

Limit Iron-Rich Foods:  Low UIBC is associated with high iron levels. As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Limiting iron intake decreases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Aerobic Training: Aerobic training was shown to increase UIBC. (source) Exercise increases the body’s capacity to carry iron within the blood due to increased binding protein transferrin, a change in iron metabolism, and altering hepcidin levels, a hormone that regulates iron absorption and distribution. (source, source, source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Avoid Iron: Low UIBC is associated with high iron levels. As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Limiting iron intake decreases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. High iron concentrations are associated with low UIBC. By helping to control iron levels, quercetin can help promote UIBC. (source, source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Recommendation: Supplement with at least 200 mg of quercetin.

High

High UIBC levels can stem from physiological factors related to iron metabolism and liver function, as the liver produces transferrin, a protein that binds to iron in the blood. Nutritionally, factors such as inadequate iron intake or excessive consumption of iron-chelating substances like tea or coffee can contribute to elevated UIBC levels. (source)

Optimization

Prioritize Iron-Rich Foods: High UIBC is associated with low iron levels. (source) As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Focusing on iron intake increases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Active Recovery: Vigorous physical activity has been shown to increase UIBC. (source) Exercise alters multiple physiological processes that influence iron metabolism and distribution. (source, source, source) Allowing adequate recovery helps to normalize these changes. Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with Iron: UIBC is associated with low iron levels. (source) As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Focusing on iron intake increases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

Explanation

TSH, or thyroid-stimulating hormone, modulates the release of hormones from the thyroid gland. Often used as a marker for stress, TSH is an indicator of thyroid function. (source, source)

Low

Low TSH levels can be influenced by physiological factors related to thyroid function and the hypothalamus-pituitary-thyroid axis, where TSH is produced. From a nutritional perspective, insufficient intake of essential nutrients necessary for thyroid hormone synthesis can contribute to lower TSH levels. (source, source)

Optimization

Limit Selenium-Rich Foods: Intake of selenium has been associated with reduced TSH levels. (source) Selenium plays a key role in the conversion of T4 to T3, which downregulates TSH secretion. (source) Limiting the consumption of foods high in selenium aids in maintaining TSH levels. Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.

Prioritize Sleep: Restricted sleep duration has been associated with lower TSH levels. (source) TSH is influenced by the circadian rhythm. Sleep deprivation disrupts this rhythm, leading to TSH suppression. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Avoid Selenium: Supplementation with selenium has been shown to decrease TSH levels. (source) Selenium plays a key role in the conversion of T4 to T3, which downregulates TSH secretion. (source) Limiting the intake of selenium aids in maintaining TSH levels. Recommendation: Monitor intake and supplement concentrations.

High

High TSH levels can be influenced by physiological factors related to thyroid function and the hypothalamus and pituitary glands, which regulate TSH production. Nutritionally, vitamin D deficiency can impact thyroid function and contribute to elevated TSH levels. (source, source, source)

Optimization

Prioritize Foods High in Vitamin D: Vitamin D intake has been shown to decrease serum TSH. (source) Vitamin D influences TSH through a variety of mechanisms, including autoimmunity and by direct influence on the thyroid through actions of the central nervous system and thyrotrophs, the glands that release TSH in the anterior pituitary. (source, source, source) Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) Cortisol has been positively associated with TSH. (source) Stress increases cortisol production, which increases TSH by disrupting the hypothalamus-pituitary-thyroid (HPT) axis. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Vitamin D: Vitamin D intake has been shown to decrease serum TSH. (source) Vitamin D influences TSH through a variety of mechanisms, including autoimmunity and by direct influence on the thyroid through actions of the central nervous system and thyrotrophs, the glands that release TSH in the anterior pituitary. (source, source, source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

Explanation

T4, or thyroxine, is the main hormone secreted by the thyroid gland. Thyroid hormones are responsible for a range of bodily functions, including metabolism and growth. The amount of T4 produced is controlled by TSH (thyroid-stimulating hormone), and free T4 is a measure of the amount of thyroxine that is unbound to proteins in the blood. (source)

Low

Low free T4 levels can be influenced by physiological factors relating to the thyroid gland, which produces T4. From a nutritional perspective, dietary levels of essential nutrients like iodine and selenium can affect thyroid hormone production and function, potentially leading to lower free T4 levels. (source, source, source, source)

Optimization

Limit Selenium-Rich Foods: Consumption of selenium has been shown to reduce free T4 levels. (source, source) Selenium is an essential component of compounds that convert T4 to T3. (source, source) Limiting the consumption of selenium decreases free T4 levels. Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.

Prioritize Sleep: Restricted sleep duration has been associated with lower free T4 levels. (source) Sleep deprivation has been shown to suppress the secretion of thyroid-stimulating hormone, thus reducing free T4. (source) Prioritizing sleep regulates free T4 concentrations. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Avoid Selenium: Supplementation with selenium has been shown to reduce free T4 levels. (source, source) Selenium plays a key role in the conversion of T4 to T3. (source, source) Limiting the intake of selenium decreases free T4 levels. Recommendation: Monitor intake and supplement concentrations.

High

High free T4 levels can often be attributed to physiological factors related to thyroid gland function, as the thyroid gland produces and releases thyroxine (T4). Additionally, physiological factors relating to the liver, the site of thyroid-binding globulin production, can influence free T4 levels. Nutritional factors such as iodine and selenium intake can play a crucial role in thyroid hormone synthesis and regulation. (source, source, source, source)

Optimization

Prioritize Selenium-Rich Foods: Consumption of selenium has been shown to reduce free T4 levels. (source) Selenium is an essential component of compounds that convert T4 to T3. (source, source) Consuming foods rich in selenium decreases free T4 concentrations. Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Avoid Cold Exposure: Cold exposure has been shown to increase free T4 levels. (source) Exposure to extreme cold decreases thyroid hormone-binding capacity, resulting in increased levels of free T4. (source) Limiting exposure to cold aids in regulating free T4 concentrations. Recommendation: Limit exposure to cold temperatures.

Supplement with Selenium: Supplementation with selenium has been shown to reduce free T4 levels. (source) Selenium plays a key role in the conversion of T4 to T3. (source, source) Supplementing with selenium decreases free T4 concentrations. Recommendation: Supplement with at least 50 mcg of selenium.

Explanation

Iron-binding capacity is the ability of transferrin, a component of blood, to bind to iron and transport it throughout the body. TIBC, or total iron-binding capacity, is a reflection of the maximum amount of iron needed to saturate transferrin. It is a marker often used to identify iron levels in the body. (source, source)

Low

Low total iron binding capacity can result from physiological factors affecting the liver, which produces transferrin, the protein responsible for transporting iron in the blood. Nutritionally, overconsumption of iron can contribute to lower total iron binding capacity. (source)

Optimization

Limit Iron-Rich Foods: Low TIBC is associated with high iron levels. (source)  A low TIBC indicates insufficient amounts of transferrin in the blood to bind to iron within the body. (source) Limiting iron intake helps to reduce iron in the blood, helping to lower bound transferrin and increase binding capacity.  Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Donate Blood: Individuals who donate blood on multiple occasions have been shown to have increased TIBC compared to those who do not. (source) Donating blood removes iron from your body, which triggers the release of transferrin. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption by binding with iron in the intestines and downregulating ferroportin.  (source) By helping to control iron levels, which are negatively associated with TIBC, quercetin can help promote TIBC. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Avoid Iron: TIBC is negatively associated with iron levels. (source)  A low TIBC indicates insufficient amounts of transferrin in the blood to bind to iron within the body. (source) Limiting iron intake helps to reduce iron in the blood, helping to lower bound transferrin and increase binding capacity.  Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

High

High total iron binding capacity (TIBC) can be influenced by physiological factors related to the liver and spleen, as these organs play vital roles in iron metabolism and storage. From a nutritional perspective, insufficient dietary intake of iron can contribute to elevated TIBC levels. (source, source, source)

Optimization

Prioritize Iron-Rich Foods: TIBC has been negatively associated with iron levels. (source) A high TIBC indicates more than sufficient amounts of transferrin in the blood to bind to iron within the body. Consuming iron helps to increase bound transferrin and decrease TIBC. Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Active Recovery: Vigorous physical activity has been shown to increase TIBC. (source)  Strenuous exercise has been shown to negatively affect iron levels. (source) Decreases in iron increase TIBC. Decreasing strenuous physical activity by prioritizing active recovery allows for an increase in iron concentration and lowers TIBC.  Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with Iron: TIBC has been negatively associated with iron levels. (source) A high TIBC indicates more than sufficient amounts of transferrin in the blood to bind to iron within the body. Consuming iron helps to increase bound transferrin and decrease TIBC. Recommendation: Supplement with at least 9 mg of elemental iron daily.

Explanation

T4, or thyroxine, is the main hormone secreted by the thyroid gland. Thyroid hormones are responsible for a range of bodily functions, including metabolism and growth. The amount of T4 produced is controlled by TSH (thyroid-stimulating hormone), and total T4 is a measure of the amount of thyroxine that is both bound and unbound to proteins in the blood (source).

Low

Low total T4 levels can stem from physiological factors related to thyroid function, as the thyroid gland produces T4. Nutritionally, insufficient intake of iodine can contribute to decreased T4 levels. (source, source)

Optimization

Prioritize Iodine-Rich Foods: Iodine is essential for the production of T4. (source) T4 is composed of four iodine atoms, thus making iodine a crucial factor for the synthesis of T4. (source) Consuming iodine increases total T4. Recommendation: Consume at least one serving of foods high in iodine, like fish, dairy, and seaweed daily.

Train Regularly: Exercise has been shown to increase serum T4. (source)  Exercise activates the sympathetic nervous system, which stimulates the secretion of thyroid hormones, including T4, thus increasing levels in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iodine: Iodine is essential for the production of T4. (source) T4 is composed of four iodine atoms, thus making iodine a crucial factor for the synthesis of T4. (source) Supplementing with iodine increases total T4. Recommendation: Supplement with at least 75 mcg of iodine daily.

High

Elevated total T4 levels can often stem from physiological factors affecting the production and metabolism of thyroid gland hormones. Nutritionally, dietary levels of iodine and selenium can affect T4 levels. (source, source, source)

Optimization

Limit Foods High in Iodine: Iodine is essential for the production of T4. (source) T4 is composed of four iodine atoms, thus making iodine a crucial factor for the synthesis of T4. (source) Limiting the consumption of iodine decreases total T4. Recommendation: Monitor and limit excess consumption of foods high in iodine, like fish, dairy, and seaweed.

Supplement with Selenium: T4 levels are inversely associated with selenium intake. (source) Selenium is an essential component of compounds that convert T4 to T3. (source, source) Supplementing with selenium reduces total T4 concentrations. Recommendation: Supplement with at least 50 mcg of selenium.

Explanation

Triglycerides are types of fat that circulate in the blood. They come from foods, especially butters and oils, and they are stored in the body when the amount of calories consumed exceeds energy needs. (source)

Low

Low serum triglyceride levels can stem from physiological factors related to the efficient metabolism and utilization of fats by organs like the liver and muscles. Nutritionally, a reduced-calorie diet, along with regular physical activity can lower triglyceride levels. (source, source)

Optimization

Prioritize Fruit: Consumption of fructose has been shown to increase serum triglycerides. (source) Fruit contains fructose, a type of sugar, that can be stored as triglycerides under hypercaloric circumstances and when it is not immediately used for fuel. (source) Recommendation: Consume at least two servings of fruit daily.

Active Recovery: Moderate to vigorous exercise decreases triglycerides. (source) During exercise, the body consumes calories stored within the body. This includes triglycerides and results in decreased serum levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

High

Elevated serum triglyceride levels can stem from physiological factors involving liver metabolism, as the liver plays a central role in triglyceride synthesis and regulation. Nutritionally, excessive consumption of refined carbohydrates, sugars, and unhealthy fats can contribute to high triglyceride levels by promoting synthesis and storage in adipose tissue. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids has been shown to lower serum triglycerides. (source) Omega 3-fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Maintain an Athletic Body Composition: Decreases in body weight have been associated with decreases in triglycerides. (source) Increased body fat causes the body to store more triglycerides in fat cells, resulting in an increased circulating level. (source) Additionally, increased body fat is associated with insulin resistance, which has been shown to trigger excess fatty acid release for conversion to triglycerides. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Omega-3 Fatty Acids: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. (source) Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

T3, or triiodothyronine, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Total T3 is a measure of the amount of hormone that is both bound and unbound to protein in the blood. (source)

Low

Low total T3 levels can result from physiological factors affecting thyroid hormone production and conversion in the body. Nutritional deficiencies, particularly in nutrients like iodine, selenium, and zinc, can impair thyroid function, leading to decreased T3 levels. (source, source, source, source)

Optimization

Prioritize Iodine-Rich Foods: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Consuming iodine increases total T3. Recommendation: Consume at least one serving of foods high in iodine, like fish, dairy, and seaweed daily.

Train Regularly: Exercise has been shown to increase serum T3. (source)  Exercise activates the sympathetic nervous system, which stimulates the secretion of thyroid hormones, including T3, thus increasing levels in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Supplementing with iodine increases total T3. Recommendation: Supplement with at least 75 mcg of iodine daily.

High

Elevated total T3 levels can often be linked to physiological factors related to thyroid gland function and metabolism. From a nutritional perspective, intake of nutrients like iodine and selenium can influence T3 levels. (source, source, source, source)

Optimization

Limit Foods High in Iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Limiting the consumption of iodine decreases total T3. Recommendation: Monitor and limit excess consumption of foods high in iodine, like fish, dairy, and seaweed.

Eat Slowly: Eating slowly has been shown to increase satiety and reduce calorie intake. (source, source) Individuals in a caloric deficit have been shown to have lower T3 levels. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. (source) Recommendation: Make each meal last at least 20 minutes when consumed.

Avoid Iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Limiting the intake of iodine decreases total T3. Recommendation: Monitor excess iodine intake and iodine concentrations in supplements.

Explanation

Triiodothyronine, or T3, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Free T3 is a measure of the portion of the hormone that is not bound to protein in the blood. (source)

Low

Low free T3 levels can stem from physiological factors affecting the thyroid gland, which produces T3, a hormone that is crucial for metabolism regulation. Nutritionally, inadequate intake of essential nutrients like iodine, which is necessary for thyroid hormone synthesis, can contribute to lower T3 levels. (source, source)

Optimization

Prioritize Selenium-Rich Foods: Consumption of selenium has been shown to increase free T3 levels. (source) Selenium is vital for the proper functioning of enzymes that convert T4 into its active form, T3. (source) This mineral is an essential component of selenoproteins, compounds that facilitate hormone conversion, leading to increases in free T3 concentrations. (source, source) Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Avoid Cold Exposure: Cold exposure is associated with reduced free T3. (source) When chronically exposed to extreme cold, the body undergoes non-shivering thermogenesis to produce heat. This heat is produced, in part, by an increased use of T3, which decreases circulating free T3 levels. (source, source) Avoiding chronic exposure to cold temperatures increases free T3. Recommendation: Limit exposure to cold temperatures.

Food Journal: Individuals in a caloric deficit were shown to have lower free T3. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. Ensuring adequate caloric intake regulates free T3 concentrations. (source) Recommendation: Ensure adequate caloric intake.

Supplement with Selenium: Supplementation with selenium has been shown to increase free T3 levels. (source) Selenium is vital for the proper functioning of enzymes that convert T4 into its active form, T3. (source) This mineral is an essential component of selenoproteins, compounds that facilitate hormone conversion, leading to increases in free T3 concentrations. (source, source) Recommendation: Supplement with at least 50 mcg of selenium.

High

Elevated free T3 levels can often stem from physiological factors affecting thyroid function and metabolism. From a nutritional perspective, an excess of certain nutrients like iodine and zinc can support thyroid hormone production and conversion, potentially leading to higher T3 levels. (source, source, source)

Optimization

Limit Selenium-Rich Foods: Consumption of selenium has been shown to increase free T3 levels. (source) Selenium is an essential component of compounds that convert T4 to T3. Limiting the intake of selenium regulates free T3 levels. (source, source) Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.

Eat Slowly: Eating slowly has been shown to increase satiety and reduce calorie intake. (source, source) Individuals in a caloric deficit have been shown to have lower free T3 levels. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. (source) Recommendation: Make each meal last at least 20 minutes when consumed.

Avoid Selenium: Supplementation with selenium has been shown to increase free T3 levels. (source) Selenium is an essential component of compounds that convert T4 to T3. Limiting the intake of selenium regulates free T3 levels. (source, source) Recommendation: Monitor intake and supplement concentrations of selenium.

Explanation

Thyroid hormones circulate in the blood bound to transport proteins (called thyroid-binding globulins, or TBG). T3 uptake is used as an indirect measure of TBG binding capacity. (source, source)

Low

Low T3 uptake can result from physiological factors affecting thyroid hormone metabolism. Other factors affecting the liver, the site of thyroid-binding globulin production, can also affect T3 uptake measures. Nutritionally, deficiencies in essential nutrients like selenium and iodine, which are vital for thyroid hormone production, can contribute to reduced T3 uptake. (source, source, source)

Optimization

Limit Selenium-Rich Foods: Consumption of selenium has been shown to negatively affect free T4, which is related to T3 uptake. Selenium allows for the conversion of the inactive thyroid hormone T4 into the active form T3, thereby decreasing free T4 levels (source)  Limiting selenium intake can help support free T4 levels. Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.

Prioritize Sleep: Restricted sleep duration has been associated with lower Free T4 levels, which is associated with T3 uptake. (source)  Sleep deprivation contributes to the suppression of TSH and T4 levels. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Avoid Selenium: Consumption of selenium has been shown to negatively affect free T4, which is related to T3 uptake. (source) Selenium allows for the conversion of the inactive thyroid hormone T4 into the active form T3, thereby decreasing free T4 levels. (source) Limiting selenium intake can help support free T4 levels.   Recommendation: Monitor intake and supplement concentrations.

High

High T3 uptake can often be attributed to physiological factors related to thyroid function and hormone regulation, as the thyroid gland plays a central role in producing thyroid hormones. Physiological factors affecting the liver, the site of thyroid-binding globulin production, can also affect T3 uptake measures. From a nutritional perspective, iodine intake and selenium status can influence T3 uptake.  (source, source, source)

Optimization

Prioritize Selenium-Rich Foods: Consumption of selenium has been shown to negatively affect free T4, which is related to T3 uptake. (source)  Selenium allows for the conversion of the inactive thyroid hormone T4 into the active form T3, thereby decreasing free T4 levels  (source) Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Supplement with Milk Thistle: The liver plays an important role in thyroid hormone conversion. (source) Taking supplements to support its health can help optimize levels.  Recommendation: Supplement with at least 280 mg of milk thistle daily.

Explanation

Testosterone is the primary male hormone that regulates sex differentiation, sexual development, spermatogenesis, and fertility.  It has anabolic effects, including the development of skeletal muscle via protein synthesis, and it plays a role in the production of red blood cells. Testosterone levels tend to decline with age. (source)

Low

Low total testosterone levels can stem from physiological factors related to the testes' function and the hypothalamus-pituitary-gonadal (HPG) axis, which regulates testosterone production. Additionally, nutritional factors such as inadequate intake of essential nutrients like zinc and vitamin D can also contribute to lower testosterone levels. (source, source, source)

Optimization

Prioritize Zinc-Rich Foods: Zinc intake has been shown to positively affect testosterone levels. (source) Zinc plays a pivotal role in enzyme activity which influences testosterone production. (source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Train Regularly: Consistent exercise is associated with increased serum testosterone. (source) Exercise can induce physiological stress on the body, which triggers the neuro-endocrine system to release certain hormones, including testosterone. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Prioritize Sleep: Fatigue is associated with low levels of testosterone. (source) A large percentage of daily testosterone release occurs during sleep, thus poor sleep may result in blunted release of this hormone. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Ashwagandha: Supplementation with Ashwagandha has been shown to increase testosterone levels. (source) High stress levels are correlated with decreased testosterone levels and ashwagandha has been shown to aid in the reduction of stress hormones including cortisol. (source) Additionally, ashwagandha interacts with the hypothalamic-pituitary-gonadal hormonal axis, influencing testosterone levels. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

High

Elevated total testosterone levels are normally considered a sign of good health. These levels can be influenced by physiological factors such as optimal testicular function and adrenal gland activity, both of which play crucial roles in testosterone production. (source)

Optimization

Regular medical check-ups can help monitor levels and detect any potential issues.

Explanation

Sodium is a major positively charged element in the extracellular fluid. It plays an essential role in regulating fluid balance and homeostasis. (source)

Low

Low serum sodium levels can stem from physiological factors affecting the kidneys' ability to regulate electrolyte balance and fluid levels. Nutritionally, inadequate intake of sodium-rich foods, water overconsumption, or excessive fluid loss through sweating can also contribute to decreased serum sodium levels. (source, source, source, source)

Optimization

Incorporate Salt: Consumption of salt is associated with increased serum sodium. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.

Avoid Alcohol: Alcohol intake is associated with decreased serum sodium. (source) Alcohol causes dehydration which includes a loss of water, as well as a decrease in plasma sodium. (source) Limiting the intake of alcohol aids in regulating sodium concentrations. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Electrolytes: Sodium intake increases serum sodium levels. (source, source) Supplementing with electrolytes containing sodium increases sodium levels in the body. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.

High

High serum sodium levels can stem from physiological factors such as dehydration or kidney dysfunction, as the kidneys play a key role in regulating sodium balance in the body. From a nutritional perspective, excessive sodium intake from processed foods and salty snacks can also contribute to elevated serum sodium levels. (source, source, source)

Optimization

Limit Salty Foods: High sodium intake increases serum sodium levels. (source) Limiting the consumption of salty foods decreases sodium concentrations. Recommendation: Monitor and limit excess salt intake.

Prioritize Proper Hydration: Water intake has been shown to decrease sodium levels. (source) Water intake aids in regulating fluid and electrolyte balance, and it influences the metabolism of sodium in the kidneys. (source) Prioritize hydration in order to regulate sodium levels in the body. Recommendation: Drink at least 0.5 oz of water per pound body weight per day.

Avoid Sodium: High sodium intake increases serum sodium levels. (source) Limiting the consumption of sodium decreases sodium levels. Recommendation: Monitor excess sodium intake and supplement concentrations.

Explanation

SHBG, or sex hormone-binding globulin, is a protein produced in the liver that transports androgens and estrogens in the blood. SHBG regulates hormone interaction with target tissues by binding to them, causing them to be less bioavailable. (source, source)

Low

Low sex hormone-binding globulin (SHBG) levels can be influenced by physiological factors related to liver function, as the liver is responsible for producing this protein. From a nutritional perspective, factors such as obesity and poor dietary choices, including excessive consumption of refined carbohydrates and saturated fats, can contribute to lower SHBG levels. (source, source)

Optimization

Prioritize Fiber-Rich Foods: Consumption of fiber is associated with increased levels of SHBG. (source) Fiber aids in regulating insulin and improving insulin sensitivity, and high levels of insulin suppress SHBG. (source) Consuming fiber helps to decrease insulin production and increases SHBG. (source) Recommendation: Incorporate fiber-rich foods, like oats, beans, and whole grains, with the target of at least 30 g of fiber per day.

Aerobic Training: Regular aerobic exercise is associated with increased SHBG levels. (source) Exercise promotes fat loss and improves insulin sensitivity, both of which aid in increasing SHBG levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with Myo-Inositol: Myo-inositol has been shown to increase SHBG levels. Myo-inositol modulates insulin signaling pathways, improving the body’s ability to utilize insulin. Lower insulin levels increase SHBG production in the liver. (source) Recommendation: Supplement with 2 grams of myo-inositol.

High

High levels of sex hormone-binding globulin (SHBG) can often be attributed to physiological factors affecting liver function, as the liver is the primary site of SHBG production. Nutritionally, factors like excessive alcohol intake also impact SHBG levels. (source, source)

Optimization

Prioritize Boron-Rich Foods: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Consume at least two servings of foods high in boron, like milk, apples, and beans, daily.

Avoid Alcohol: Alcohol consumption is associated with higher SHBG levels. (source) Alcohol disrupts hormonal pathways in the liver, which influences the production of SHBG. (source) Limiting the intake of alcohol decreases SHBG. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Boron: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Supplement with 10 mg of Boron.

Explanation

Erythrocyte sedimentation rate is an indication of inflammatory activity in the body.  Red blood cells, or erythrocytes, clump together when protein levels increase in the blood as a result of inflammatory conditions. The Westergren method assesses the rate at which these cells "fall" out of a sample of blood. (source)

Low

Low sedimentation rate is generally considered a sign of good health.

Optimization

Low sedimentation rate usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High sedimentation rate can stem from physiological factors such as inflammation and tissue damage, as increased levels of certain proteins cause red blood cells to clump together and settle more quickly. From a nutritional perspective, factors like excessive intake of inflammatory foods may also contribute to elevated sedimentation rates. (source, source, source)

Optimization

Prioritize Fatty Fish: Ingestion of omega-3 fatty acids has been shown to reduce sedimentation rate. (source) Omega-4 fatty acids reduce inflammation, which decreases sedimentation rate. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Train Regularly: Physical activity is associated with lower sedimentation rates. Regular exercise decreases inflammatory markers and thus improves sedimentation rate. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Curcumin: Curcumin supplementation is associated with lower sedimentation rates. Curcumin suppresses pro-inflammatory signaling pathways, which positively impacts sedimentation rate. (source) Supplementation with curcumin decreases sedimentation rate. Recommendation: Supplement with at least 1 g of curcumin daily.

Explanation

Potassium is an essential mineral and the most abundant positively charged element found in all cells. Potassium serves to maintain acid-base balance and activate enzymatic reactions. It also plays a key role in nerve impulse transmission, muscle contraction, gastric secretion, and renal function. (source)

Low

Low potassium levels can stem from physiological factors involving kidney function, as the kidneys play a crucial role in regulating potassium levels in the body. From a nutritional perspective, inadequate intake of potassium-rich foods like fruits, vegetables, and legumes can contribute to lower potassium levels. (source, source)

Optimization

Prioritize Potassium-Rich Foods: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Recommendation: Consume one serving of potassium-rich foods, like spinach, oranges, avocados, and potatoes daily.

Avoid Alcohol: Alcohol intake is associated with decreased serum potassium. (source) Alcohol consumption causes dehydration and a loss of electrolytes, including potassium. (source) Limiting alcohol intake regulates potassium concentrations. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

High

Elevated potassium levels can often stem from physiological factors related to kidney function and electrolyte balance, as the kidneys play a key role in regulating potassium levels in the body. From a nutritional perspective, consuming excessive amounts of potassium-rich foods, such as bananas and spinach, can also contribute to high potassium levels. (source, source)

Optimization

Limit Foods High in Potassium: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of foods high in potassium decreases serum potassium. Recommendation: Monitor and limit excess consumption of foods high in potassium, like bananas, broccoli, and beans.

Active Recovery: Muscle damage can cause increased serum potassium. (source) Active recovery increases the reabsorption of potassium ions back into muscle cells via the sodium-potassium pump, which then reduces the concentration of potassium in the blood following a hard workout. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Avoid Potassium: Supplementation with potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of potassium decreases serum potassium. Recommendation: Monitor excess potassium intake and supplement concentrations.

Explanation

Total protein measures the overall concentration of proteins in the blood, and it provides insight into general health status. This marker accounts for two major types of proteins, albumin, and globulin, that play key roles in fat metabolism, hormone regulation, and immune function. (source)

Low

Low serum protein levels can stem from physiological factors affecting organ function, particularly the liver and kidneys, which are essential for protein synthesis and regulation. From a nutritional perspective, inadequate intake of protein-rich foods and essential amino acids, as well as hyperhydration, may also contribute to lower total protein levels. (source, source, source)

Optimization

Prioritize Eggs: Consumption of eggs has been shown to increase total protein. (source) Eggs are a complete source of protein that is broken down into amino acids, which leads to increased production of proteins. (source) Recommendation: Consume at least one egg daily.

Train Regularly: Both resistance and aerobic training are associated with serum protein. (source) Exercise stimulates muscle protein synthesis, muscle repair, and regrowth, which leads to an increase in circulating protein in the blood. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Vitamin C: Vitamin C supplementation is associated with increased total protein. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing protein concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

High

Elevated serum protein levels can often result from physiological factors related to liver function and hydration status, as the liver produces many proteins found in the blood, including albumin and globulins. From a nutritional perspective, a diet high in protein-rich foods and inadequate hydration can also contribute to temporarily increased total protein levels. (source, source, source)

Optimization

Prioritize Proper Hydration: High protein levels may be a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher protein levels. (source) Adequate fluid intake may help promote optimal hydration status and protein levels. Recommendation: Drink at least 0.5 oz of water per pound body weight per day.

Active Recovery: Continuous, intense training has been shown to increase total protein. (source) Intense exercise is associated with an increase in inflammatory proteins. (source, source) Allowing the body time to recover between training sessions will aid in normalizing protein concentrations. Further, active recovery techniques aid in rehydration, thus promoting optimal hydration status and protein levels. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with Electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Electrolytes help regulate the movement of water into and out of cells, which promotes optimal fluid balance and hydration status, thus normalizing protein concentrations. (source, source, source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.

Explanation

Prostate-specific antigen, or PSA, testing is a commonly used tool for the early detection of prostate cancer. PSA is a protein that is produced by normal and malignant cells of the prostate gland. PSA levels naturally increase with age. (source, source)

Low

Generally, low prostate-specific antigen (PSA) levels are considered a sign of good health. They can be influenced by physiological factors related to prostate health and function, as PSA is primarily produced by the prostate gland. (source)

Optimization

Low PSA levels usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

Elevated prostate-specific antigen (PSA) levels can be influenced by physiological factors such as prostate health and inflammation within the prostate gland. From a nutritional perspective, certain dietary deficiencies, such as vitamin D, may contribute to higher PSA levels. (source, source)

Optimization

Prioritize Foods High in Vitamin D: Low vitamin D levels have been associated with high prostate-specific antigen levels. (source) Vitamin D contains anti-inflammatory properties that aid in the inhibition of growth and development of prostate cancer cells, thus decreasing PSA levels. (source) Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Prioritize Cranberries: Cranberry powder consumption has been shown to decrease prostate-specific antigen levels. (source) Cranberries contain proanthocyanidins, antioxidants that inhibit prostate cell growth and terminate harmful cells. (source) Recommendation: Consume at least one serving of cranberries daily.

Prioritize Sleep: Shift work has been positively associated with PSA levels. (source) Disruptions to the circadian rhythm are associated with reduced levels of melatonin, a hormone that has been shown to suppress the growth of prostate cancer cells. (source) Prioritizing sleep will aid in lowering PSA levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Vitamin D: Low vitamin D levels have been shown to be associated with high PSA levels. (source) Vitamin D contains anti-inflammatory properties that aid in the inhibition of growth and development of prostate cancer cells, thus decreasing PSA levels. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

Explanation

T3, or triiodothyronine, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Reverse T3, a metabolically inactive form of the hormone, is the end product of T4 breakdown. Reverse T3 levels are an indication of both tissue supply and metabolism of T4. (source, source)

Low

Low T3 reverse levels can be influenced by physiological factors related to thyroid function, particularly the conversion of thyroid hormones in organs like the liver and kidneys. From a nutritional standpoint, deficiencies in essential nutrients like iodine and zinc can also contribute to decreased T3 reverse levels.  (source, source, source, source)

Optimization

Prioritize Foods High in Isoflavones: Consumption of isoflavones has been shown to increase reverse T3 levels. (source) There are multiple mechanisms through which isoflavones influence thyroid hormone metabolism. Isoflavones activate the enzyme that converts thyroxine to reverse T3, and they inhibit the enzyme responsible for breaking down reverse T3, which leads to an accumulation of reverse T3 in the blood. (source) Recommendation: Consume at least one serving of isoflavone-rich foods, like lentils, beans, and peas, daily.

Supplement with Isoflavones: Supplementation with isoflavones has been shown to increase reverse T3 levels. (source) Isoflavones activate the enzyme that converts thyroxine to reverse T3, and they inhibit the enzyme responsible for breaking down reverse T3. (source) Supplementation with isoflavones increases reverse T3 concentrations. Recommendation: Supplement with at least 50 mg of isoflavones.

High

High T3 reverse levels can often be attributed to physiological factors affecting thyroid hormone metabolism, which involves the liver and kidneys. Nutritionally, excessive intake of certain nutrients such as iodine and selenium may also impact thyroid function and contribute to elevated T3 reverse levels. (source, source, source, source, source)

Optimization

Limit Foods High in Isoflavones: Consumption of isoflavones has been shown to increase reverse T3 levels. (source) Isoflavones activate the enzyme that converts thyroxine to reverse T3, and they inhibit the enzyme responsible for breaking down reverse T3, which increases concentrations in the blood. (source) Limiting the consumption of isoflavones aids in regulating reverse T3 levels. Recommendation: Monitor and limit excess consumption of isoflavone-rich foods, like lentils, beans, and peas.

Avoid Cold Exposure: Cold exposure is associated with increased reverse T3. (source) Exposure to cold increases the activity of the enzyme responsible for converting T4 to reverse T3. (source, source) Avoiding cold exposure decreases reverse T3 concentrations. Recommendation: Limit exposure to cold temperatures.

Explanation

RBC, or red blood cell count, measures the number of red blood cells in the blood. Red blood cells carry oxygen from the lungs and deliver it to working cells throughout the body. (source)

Low

Low serum red blood cells can stem from physiological factors involving bone marrow, where these cells are produced, and the kidneys, which regulate erythropoiesis. Nutritionally, deficiencies in key nutrients like iron, vitamin B12, and folate can impair red blood cell production. (source,  source, source, source, source)

Optimization

Prioritize Iron-Rich Foods: Inadequate iron intake hinders the production of red blood cells, resulting in decreased RBC. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow. (source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Train Regularly: Physical activity has been shown to help maintain optimal RBC. (source) Exercise stimulates red blood cell production in the bone marrow, thus increasing RBC. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iron: Inadequate iron intake hinders the production of red blood cells, resulting in decreased RBC. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

High serum red blood cell levels can be influenced by physiological factors involving the bone marrow, where these cells are produced, and the kidneys, which regulate red blood cell production. From a nutritional perspective, increased intake of iron-rich foods and nutrients that are essential for red blood cell formation, such as vitamin B12, can contribute to higher red blood cell levels. (source, source, source, source)

Optimization

Limit Iron-Rich Foods: Iron consumption has been shown to increase RBC. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow. (source) Limiting the intake of iron reduces RBC. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Avoid Smoking: Smokers have been shown to have higher RBC counts than non-smokers. Carbon dioxide found in cigarettes has significantly more binding power to hemoglobin than oxygen. This displaces the oxygen from the red blood cells and hinders delivery to working cells. In response, the body generates more red blood cells to compensate. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Avoid Iron: Iron consumption has been shown to increase RBC. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow. (source) Limiting the intake of iron reduces RBC. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the blood. It also downregulates the protein ferroportin, which plays a key role in iron export into the blood. (source) Given that iron intake has been shown to support RBC concentrations, quercetin helps mediate RBC levels through its inhibition of iron. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Prolactin is a hormone that is responsible for breast development, lactation, and many other processes required to maintain homeostasis. Levels in men are typically low, so imbalances may have varied clinical implications. (source)

Low

Low prolactin levels can stem from physiological factors affecting the pituitary gland, which regulates prolactin secretion. Nutritionally, inadequate intake of certain amino acids and overconsumption of zinc may also contribute to lower prolactin levels. (source, source, source)

Optimization

Prioritize High-Quality Protein: Protein consumption has been associated with increased prolactin. (source) Protein consumption leads to the breakdown of proteins into amino acids that stimulate prolactin secretion. (source, source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.

Exercise at a High Intensity: Exercise has been shown to increase prolactin concentrations. (source) Vigorous physical activity increases stress-induced hormones which stimulate prolactin production resulting in increased serum concentrations. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.

Avoid Zinc: Supplementation with zinc has been shown to decrease prolactin levels. (source) Zinc binds to prolactin, which inhibits the bioavailability of prolactin in the blood. (source, source) Limiting zinc intake regulates prolactin concentrations. Recommendation: Monitor excess zinc intake and supplement concentrations.

High

High prolactin levels can be influenced by physiological factors involving the pituitary gland, which regulates prolactin production. Nutritional factors, such as high protein and low zinc intake may also affect hormone levels indirectly by impacting hormone regulation systems in the body. (source, source, source)

Optimization

Prioritize Zinc-Rich Foods: Consumption of zinc has been shown to decrease prolactin levels. (source) Zinc inhibits the secretion of prolactin, decreasing levels in the blood. (source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Active Recovery: Stress is correlated with increased prolactin secretion. (source) Active recovery techniques reduce stress and decrease cortisol levels, which leads to reduced secretion of prolactin. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Avoid Alcohol: Alcohol consumption has been shown to increase prolactin levels. (source) Ethanol stimulates the release of prolactin from the anterior pituitary gland. (source) Limiting alcohol intake regulates prolactin levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Zinc: Supplementation with zinc has been shown to decrease prolactin levels. (source) Zinc inhibits the secretion of prolactin, decreasing levels in the blood. (source) Recommendation: Supplement with at least 5 mg of zinc daily.

Explanation

RDW, or red cell distribution width, is a measure of the size variation of red blood cells. Variability in size may be associated with an increased risk of cardiovascular complications. (source, source)

Low

Generally, low red cell distribution width (RDW) is considered a sign of good health. RDW can be influenced by physiological factors related to the bone marrow, where red blood cells are produced, and nutritional factors affecting overall blood cell health. (source)

Optimization 

Low RDW levels usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High red cell distribution width (RDW) can be influenced by physiological factors related to bone marrow, where red blood cells are produced. Nutritional deficiencies, particularly in nutrients like iron, vitamin C, and folate, can impact red blood cell production and result in elevated RDW levels. (source, source, source, source)

Optimization 

Prioritize Vitamin C-Rich Foods: High RDW has been associated with low vitamin C. (source) Vitamin C is an antioxidant that protects red blood cells from damage, which reduces cell size variability and thus RDW. (source) Recommendation: Consume at least one serving of foods high in vitamin C, like oranges and red peppers daily.

Avoid Alcohol: Alcohol consumption is associated with higher measures of RDW. (source) Alcohol changes the structure of red blood cells which is reflected in RDW measurements. (source, source, source) Limiting the intake of alcohol reduces RDW. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Resistance Training: Resistance training was shown to decrease RDW. (source) Resistance training increases blood flow which aids in the production of healthy red blood cells. Additionally, it stimulates the hormone erythropoietin, which signals the bone marrow to produce more red blood cells, thereby decreasing RDW. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Avoid Smoking: Smokers have been shown to have elevated RDW. (source) Smoking causes oxidative stress, which leads to a variation in red blood cell size and ultimately raises RDW levels. (source) Avoiding smoking will normalize RDW. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Prioritize Sleep: Sleep duration has been shown to be associated with RDW. (source) Sleep disturbance is associated with increased inflammation and oxidative stress, which negatively affects red blood cell production and increases RDW. (source, source) Prioritizing sleep will positively affect RDW. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Vitamin C: Low vitamin C levels have been associated with high RDW. (source) Vitamin C is an antioxidant that protects red blood cells from damage, which decreases cell size variability. (source) Supplementation with vitamin C reduces RDW. Recommendation: Supplement with at least 100 mg of vitamin C daily.

Explanation

Platelets are specialized blood cells that play key roles in stopping the flow of blood and clotting. Platelets are activated in response to tissue injury and they are critical factors in the processes of inflammation, tissue growth, and immune response. (source, source)

Low

Low platelet levels can stem from physiological factors affecting bone marrow, where platelets are produced, and liver health, as the liver plays a role in platelet maintenance. From a nutritional perspective, deficiencies in vitamins like B12 and folate, as well as insufficient intake of iron-rich foods, can impact platelet production. (source, source, source, source)

Optimization

Prioritize Foods High in Folate: Consumption of folic acid has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Consume at least two servings of foods high in folate, like dark leafy greens, beans, and whole grains, daily.

Train Regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Exercise causes a release of platelets from the liver, lungs, and spleen, due to increases in epinephrine, thus increasing platelet concentrations in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Vitamin B Complex: Folic acid supplementation has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

High platelet levels can be influenced by physiological factors related to bone marrow, where platelets are produced, and the spleen, which helps regulate platelet levels in the bloodstream. From a nutritional perspective, deficiencies in certain vitamins and minerals, such as folic acid or iron, can affect platelet production and function. (source, source, source, source)

Optimization

Incorporate Cocoa: Cocoa consumption has been shown to inhibit platelet activity pathways. (source) Cocoa acts as an anticoagulant, as it contains flavonoids that inhibit platelet aggregation and thus decrease platelet concentrations in the blood. (source) Recommendation: Consume at least 2.5 g of polyphenol-rich cocoa once daily.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) Mental stress has been shown to increase platelet count. (source) Meditation and breathwork have been shown to decrease cortisol levels, which are elevated during stress, and thus decrease platelet concentrations. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Omega-3 Fatty Acids: Omega-3 fatty acid supplementation has been shown to affect platelet activity. (source) Omega-3 fatty acids, particularly EPA and DHA, get incorporated into platelet phospholipids, which helps reduce platelet aggregation and decreases platelet concentrations. (source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Phosphorus is a negatively charged element found in the cells of the body. It forms cell membranes and plays a role in the activities of mitochondria, DNA, and RNA. Phosphorus also regulates oxygen-carrying capacity and is involved in glycolysis. (source)

Low

Low phosphorus levels can stem from physiological factors involving the kidneys and bones, as these organs are crucial for phosphorus regulation and storage. From a nutritional perspective, inadequate intake of phosphorus-rich foods, such as dairy products, meat, and nuts, can contribute to lower phosphorus levels. (source, source)

Optimization

Prioritize Foods Containing Phosphorus: Dietary intake of phosphorus has been associated with increased serum phosphorus. (source, source) Recommendation: Consume at least one serving of foods rich in phosphorus, like dairy products, fish, lean meats, nuts, and beans, daily.

Avoid Alcohol: Alcohol intake is associated with decreased serum phosphorus. (source) Chronic alcohol consumption has been shown to decrease serum phosphorus levels by inducing gastrointestinal losses due to diarrhea, and by decreasing absorption due to the need for antacids that bind to phosphate in the gut. (source) Limiting the intake of alcohol regulates phosphorus concentrations in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

High

High phosphorus levels can stem from physiological factors such as impaired kidney function, as the kidneys play a vital role in regulating phosphorus levels in the body. Nutritionally, excessive intake of phosphorus-rich foods like processed meats can also contribute to elevated phosphorus levels. (source, source)

Optimization

Prioritize Foods High in Nicotinamide: Consumption of nicotinamide has been shown to decrease phosphorus levels. (source) Nicotinamide inhibits pathways that lead to phosphate absorption in the intestine, thereby reducing phosphorus concentrations in the body. (source, source) Recommendation: Eat at least two servings of foods high in nicotinamide, like liver, brown rice, and mushrooms, daily.

Aerobic Training: Exercise has been shown to decrease phosphate levels. (source) Phosphorus is the foundational compound from which phosphate is synthesized. (source) Following exercise, phosphate is generated by skeletal muscle and then used to aid in the energy replenishment of ATP. It is drawn out of the bloodstream, thereby decreasing serum phosphorus levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with Nicotinamide: Supplementation with nicotinamide has been shown to decrease phosphorus levels. (source) Nicotinamide inhibits pathways that lead to phosphate absorption in the intestine, thereby reducing phosphorus concentrations in the body. (source, source) Recommendation: Supplement with at least 200 mg of nicotinamide daily.

Explanation

Monocytes are white blood cells that differentiate into other cells to regulate cellular homeostasis. Monocytes monitor for the presence of microbes, and they coordinate an immune response during infection and inflammation. (source, source)

Low

Low monocyte levels may be influenced by physiological factors involving bone marrow function, where monocytes are produced, and the spleen, which helps regulate their circulation. Nutritionally, the consumption of vitamins and minerals necessary for immune function, such as vitamin C and zinc, can positively impact monocyte levels. (source, source)

Optimization 

Prioritize Foods High in Anthocyanins: Anthocyanins promote optimal levels of monocytes. (source) Anthocyanins are a type of flavonoid that inhibit the adhesion of monocytes to blood vessel walls, which results in increased circulating levels of monocytes in the blood. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods, like berries, grapes, and currants daily.

Exercise at High Intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: Research has shown that multiple high-intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

Supplement with Elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Elderberry promotes optimal levels of monocytes.

High

High monocyte levels can be influenced by physiological factors related to immune system activation, where these white blood cells are mobilized to fight infections or respond to inflammation. From a nutritional perspective, certain dietary factors can also impact monocyte levels, such as excessive intake of saturated fats and sugars, which may promote inflammation and immune dysfunction. (source, source)

Optimization 

Prioritize Fatty Fish: Fish oil consumption has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, reducing monocyte levels in the blood. (source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) Acute stress has been shown to increase monocyte activity. (source) Meditation and breathwork aid in reducing levels of monocytes. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Omega-3 Fatty Acids: Supplementation with fish oil has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, leading to reduced monocyte levels in the blood. (source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Total Omega-3 measures the levels of the three omega-3 fatty acids in the blood (EPA, DHA, and DPA). This test provides a complete picture of the presence of these fatty acids in the body.

Low

Low omega-3 levels can stem from both physiological factors related to the body's ability to convert and utilize these essential fatty acids, particularly in the liver, and nutritional factors such as inadequate intake of omega-3-rich foods like fatty fish and flaxseeds. (source, source)

Optimization

Prioritize Healthy Fats: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Consume at least one serving of foods containing healthy fats, such as avocados, nuts, seeds, and fatty fish, daily.

Supplement with Omega-3 Fatty Acids: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

High

High omega-3 levels can be influenced by physiological factors related to the body's ability to metabolize and utilize these essential fatty acids, with organs like the liver playing a key role in processing. Nutritionally, a diet rich in sources of omega-3 fatty acids, such as fatty fish like salmon and flaxseeds, can contribute to elevated levels. (source, source)

Optimization

Limit Foods High in Omega-3 Fatty Acids: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Limiting the consumption of foods high in omega-3 fatty acids decreases omega-3 concentrations in the body. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor Omega-3 Fatty Acids: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Limiting the intake of omega-3 fatty acids decreases omega-3 concentrations in the body. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.

Explanation

Omega-6 fatty acids are polyunsaturated fatty acids that are found throughout the body, and they help with cellular function. Omega-6 fatty acids are not synthesized by the body and must be obtained through diet. (source, source)

Low

Low total omega-6 can stem from physiological factors impacting the body's ability to convert precursor fatty acids into omega-6 fatty acids, which are essential for various bodily functions. Nutritionally, a diet deficient in sources of omega-6 fatty acids, such as certain plant oils and nuts, can contribute to lower levels. (source, source)

Optimization         

Prioritize Foods with Omega-6 Fatty Acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels. (source) Recommendation: Consume one serving of foods with omega-6 fatty acids, like walnuts and eggs, daily.

Supplement with Linoleic Acid: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source) Recommendation: Supplement with 4 g of safflower oil.

High

Omega-6 fatty acids primarily are derived from the diet. A diet disproportionately high in omega-6 fatty acids compared to omega-3s can contribute to elevated levels. (source, source)

Optimization

Limit Foods High in Omega-6 Fatty Acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source) Limiting intake of foods high in omega-6 fatty acids decreases total omega-6. Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like walnuts and eggs.

Explanation

Mean platelet volume (MPV) is a measure of platelet size that is often used to indicate platelet function and activation capacity. It can often point to systemic inflammatory activity. (source)

Low

Low levels of MPV may be a result of altered bone physiology. Nutritionally, deficiencies in vitamin B12 and other foundational nutrients can exert negative effects on platelet formation. (source)

Optimization

Prioritize Foods High in B Vitamins: Vitamin B12 plays a key role in platelet development. Vitamin B12 is needed for the production of magakaryocytes, cells that are responsible for producing platelets. Consuming foods high in B vitamins will increase MPV. (source, source) Recommendation: Consume at least two servings of foods high in B vitamins, like meat, fish, and dark leafy green vegetables, daily.

Train Regularly: Exercise has been shown to increase MPV. (source) Aerobic exercise increases the circulation of activated platelets. These hyperactive platelets are then cleared by the spleen, which releases younger and larger platelets into circulation, increasing MPV. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Vitamin B Complex: Vitamin B12 plays a key role in platelet development. Vitamin B12 is needed for the production of magakaryocytes, cells that are responsible for producing platelets. Supplementation with B12 will increase MPV. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

High

High levels of MPV indicate increased platelet production due to altered bone physiology. It can result from systemic inflammation or other activity in the immune system. Nutritionally, deficiencies in vitamin D and other nutrients can lead to increased levels. (source) (source)

Optimization

Avoid Gluten: Gluten often causes an autoimmune response resulting in elevated markers of inflammation, especially in those with sensitivities. MPV has been shown to increase with inflammation due to the release of platelets as an immune response. (source) Avoiding gluten decreases MPV. Recommendation: Avoid foods containing gluten.

Prioritize Foods High in Vitamin D: Vitamin D deficiency promotes the release of proinflammatory cytokines that may lead to a high MPV. Vitamin D has anti-inflammatory properties that aid in the reduction of platelet size, thereby reducing MPV. (source) Consuming foods high in vitamin D decreases MPV. Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Maintain an Athletic Body Composition: Obesity has been shown to elicit negative effects on platelet formation, which is reflected in MPV. Decreasing fat mass has been shown to decrease MPV. (source) Adipose tissue secretes various compounds that influence platelet size, with increases in adipose tissue leading to the production of larger platelets, resulting in increased MPV. (source) Maintaining an athletic body composition will aid in the regulation of MPV. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Vitamin D: Vitamin D deficiency promotes the release of proinflammatory cytokines that may lead to a high MPV. Vitamin D has anti-inflammatory properties that aid in the reduction of platelet size. (source) Supplementation with vitamin D reduces MPV. Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

Explanation

Monocytes are white blood cells that differentiate into other cells to regulate cellular homeostasis. Monocytes monitor for the presence of microbes and they coordinate an immune response during infection and inflammation. Monocyte percentage measures the portion of monocytes among white blood cells in the sample. (source, source)

Low

Low monocyte levels may be influenced by physiological factors involving bone marrow function, where monocytes are produced, and the spleen, which helps regulate their circulation. Nutritionally, the consumption of vitamins and minerals necessary for immune function, such as vitamin C and zinc, can positively impact monocyte levels. (source, source)

Optimization

Prioritize Foods High in Anthocyanins: Anthocyanins promote optimal levels of monocytes. (source) Anthocyanins are a type of flavonoid that inhibit the adhesion of monocytes to blood vessel walls, which results in increased circulating levels of monocytes in the blood. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods, like berries, grapes, and currants daily.

Exercise at High Intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: Research has shown that multiple high-intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

Supplement with Elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Elderberry promotes optimal levels of monocytes.

High

High monocyte levels can be influenced by physiological factors related to immune system activation, where these white blood cells are mobilized to fight infections or respond to inflammation. From a nutritional perspective, certain dietary factors can also impact monocyte levels, such as excessive intake of saturated fats and sugars, which may promote inflammation and immune dysfunction. (source, source)

Optimization

Prioritize Fatty Fish: Fish oil consumption has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, leading to reduced monocyte levels in the blood. (source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) Acute stress has been shown to increase monocyte activity. (source) Meditation and breathwork aid in reducing levels of monocytes. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Omega-3 Fatty Acids: Supplementation with fish oil has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, leading to reduced monocyte levels in the blood. (source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

A neutrophil is a type of white blood cell that provides the first line of defense against infection. Neutrophils are the most abundant immune cells in the body. Neutrophil percentage measures the portion of neutrophils among white blood cells in a sample. (source, source)

Low

Low neutrophil levels can stem from physiological factors involving the bone marrow, where these white blood cells are produced, and the spleen, which helps regulate their circulation. Nutritionally, deficiencies in key nutrients like vitamin B12, folate, and certain minerals can impact neutrophil production and function. (source, source, source)

Optimization

Prioritize Selenium-Rich Foods: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Aerobic Training: Aerobic exercise has been shown to elicit a neutrophil response. (source) Aerobic exercise triggers the release of specific hormones, including cortisol and catecholamines, which stimulate the bone marrow to release neutrophils into the blood to combat inflammation. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with Selenium: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Supplementation with selenium improves neutrophil health and function. Recommendation: Supplement with at least 50 mcg of selenium.

High

High neutrophil levels can often be attributed to physiological factors related to the body's immune response, as the bone marrow, where neutrophils are produced, plays a central role. Factors like inflammation due to oxidative stress or inadequate intake of essential nutrients can contribute to elevated neutrophil levels. (source, source, source)

Optimization

Prioritize Zinc-Rich Foods: Zinc consumption has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower stress markers. (source) Acute stress has been shown to increase neutrophil activity. (source) Breathwork and meditation markers of inflammation reduce the number of neutrophils released into the bloodstream in response to inflammation. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Zinc: Supplementation with zinc has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Explanation

A neutrophil is a type of white blood cell that provides the first line of defense against infection. Neutrophils are the most abundant immune cells in the body. (source, source)

Low

Low neutrophil levels can stem from physiological factors involving the bone marrow, where these white blood cells are produced, and the spleen, which helps regulate their circulation. Nutritionally, deficiencies in key nutrients like vitamin B12, folate, and certain minerals can impact neutrophil production and function. (source, source, source)

Optimization

Prioritize Selenium-Rich Foods: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Aerobic Training: Aerobic exercise has been shown to elicit a neutrophil response. (source) Aerobic exercise triggers the release of specific hormones, including cortisol and catecholamines, which stimulate the bone marrow to release neutrophils into the blood to combat inflammation. (source) Recommendation: Research has shown that multiple aerobic training models have elicited positive results. Follow a structured training program that exerts your body through multiple resistance and aerobic intensities at least four times per week.

Supplement with Selenium: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Supplementation with selenium improves neutrophil health and function. Recommendation: Supplement with at least 50 mcg of selenium.

High

High neutrophil levels can often be attributed to physiological factors related to the body's immune response, as the bone marrow, where neutrophils are produced, plays a central role. Factors like inflammation due to oxidative stress or inadequate intake of essential nutrients can contribute to elevated neutrophil levels. (source, source, source)

Optimization

Prioritize Zinc-Rich Foods: Zinc consumption has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress, including inflammation. (source, source) Acute stress has been shown to increase neutrophil activity. (source) Breathwork and meditation reduce markers of inflammation, which reduces the number of neutrophils released into the bloodstream in response to inflammation. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Zinc: Supplementation with zinc has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.

Explanation

Nucleated red blood cells (nRBCs) are premature red blood cells found in the bone marrow. nRBCs are normally not present in the blood of healthy individuals. (source)

Low

Generally, low levels of nRBCs are considered a marker of good health in adults.

Optimization

Low nRBC count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

nRBCs are often used as a tool for clinical diagnosis. Elevated levels could suggest complications in blood physiology or blood loss. (source)

Optimization

Monitor signs of inflammation and consult a primary care provider.

Explanation

MCV, or mean corpuscular volume, is a red blood cell measurement that indicates the size of red blood cells. This assessment may be used to classify anemias. (source)

Low

Low mean corpuscular volume (MCV) levels can result from physiological factors affecting red blood cell production in the bone marrow and nutrient deficiencies. The bone marrow, which is responsible for producing red blood cells, may be affected by inadequate nutrient intake, particularly that of iron. (source, source)

Optimization

Prioritize Iron-Rich Foods: Low levels of iron are associated with low MCV. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels and red blood cell size. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Supplement with Spirulina: Supplementation with spirulina has been shown to increase MCV. (source) Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCV levels. (source, source)  Recommendation: Supplement with at least 1 g of spirulina daily.

High

High mean corpuscular volume (MCV) levels can be influenced by physiological factors related to red blood cell production and maturation, often involving bone marrow. From a nutritional perspective, deficiencies in nutrients such as vitamin B12 and folate can affect red blood cell size and contribute to elevated MCV levels. (source, source)

Optimization

Prioritize Foods High in B Vitamins:  High MCV is associated with a deficiency of B vitamins. (source) B complex encourages cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source, source) Recommendation: Consume at least two servings of foods high in B vitamins, like meat, fish, and dark leafy green vegetables, daily.

Perform Breathwork and/or Meditation: Breathwork has been shown to lower markers of stress. (source) Stress has been shown to increase MCV through a cascade of events that increases red blood cell production. (source) Meditation and breathwork have been shown to negate the stress response in the body and blunt these reactions. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Avoid Alcohol: Alcohol intake is associated with increased MCV. (source)  Alcohol can directly damage the cell membrane of red blood cells and inhibit the absorption of folate and b vitamins, both of which are directly involved in healthy red blood cell formation and MCV maintenance. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with a Vitamin B Complex: High MCV is associated with a deficiency of B vitamins. (source) B complex encourages cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source,  source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

Explanation

MCHC, or mean corpuscular hemoglobin concentration, is a red blood cell measurement that indicates the amount of hemoglobin in a given volume of red blood cells. This assessment may be used to classify anemias. (source)

Low

Low mean corpuscular hemoglobin concentration (MCHC) levels can stem from both physiological and nutritional factors. Physiologically, issues affecting red blood cell production in the bone marrow and spleen can contribute to decreased MCHC levels. Nutritionally, deficiency in iron can also lead to low MCHC levels. (source)

Optimization

Prioritize Iron-Rich Foods: Low levels of iron are associated with low MCHC. (source) IIron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels and MCHC. (source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Prioritize Proper Hydration: Water intake has been shown to increase MCHC. (source) Water directly aids in hemoglobin synthesis as water is needed for the regulation of oxygen-binding properties and directly increases MCHC. (source) Recommendation: Drink at least 0.5 oz of water per pound body weight per day.

Supplement with Spirulina: Supplementation with spirulina has been shown to increase MCHC. (source) Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCHC. (source) Recommendation: Supplement with at least 1 g of spirulina daily.        

High

Elevated mean corpuscular hemoglobin concentration (MCHC) levels can stem from physiological factors involving red blood cell production and function, often influenced by the bone marrow and spleen. Nutritionally, vitamin B12 and folate status can contribute to higher MCHC levels. (source)

Optimization

Incorporate Matcha Tea: Consumption of matcha tea has been shown to decrease MCHC levels. (source)  Matcha tea contains certain tannins, primarily EGCG, that can reduce iron absorption in the body, potentially resulting in decreased RBC count and MCHC. (source, source) Recommendation: Consume at least 2 g of matcha tea, daily, steeped in hot water.

Resistance Training: Resistance training has been shown to decrease MCHC. (source) Resistance training can increase plasma blood volume, which dilutes the concentration of hemoglobin in red blood cells and lowers MCHC. (source)  Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Vitamin B Complex: High MCHC is associated with a deficiency of B vitamins. (source) B vitamins encourage cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCHC. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

Explanation

A lymphocyte is a type of white blood cell that comprises the immune system. There are two types of lymphocytes, T cells and B cells, that serve either to produce antibodies to attack pathogens or to destroy infected cells of the body. Lymphocyte percentage measures the portion of lymphocytes among white blood cells in a sample. (source)

Low

Low serum lymphocyte levels can stem from physiological factors such as stress and inflammation, which can suppress the immune system's production of lymphocytes. Nutritionally, deficiencies in key nutrients, such as vitamin C and zinc, can impair lymphocyte function and decrease their levels in the bloodstream. (source, source, source)

Optimization 

Prioritize Glutamine-Rich Foods: Consumption of glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least one serving of foods high in glutamine, like eggs, fish, meat, and dark leafy greens at each meal daily.

Prioritize Sleep: Sleep is associated with increased lymphocytes. (source)  Sleep allows the body to recover, helping to reduce oxidative stress and cellular death which negatively affect lymphocyte levels. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes, which allows them to proliferate, or increase in number. (source) Recommendation: Consume at least two, 5 g servings of glutamine daily.

High

High serum lymphocyte levels can stem from physiological factors relating to immune function. Lymphocytes, which are produced primarily in the lymph nodes and spleen, play a crucial role in the immune response. Nutritionally, factors like adequate intake of vitamins and minerals, particularly those known to support immune function, like vitamin C and zinc, can contribute to higher lymphocyte counts. (source, source)

Optimization

Prioritize Fatty Fish: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Perform Breathwork and/or Meditation: Stress has been shown to increase lymphocyte concentrations. (source) Meditation and breathwork have been shown to decrease stress, thereby reducing lymphocyte concentrations. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Omega-3 Fatty Acids: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

MCH, or mean corpuscular hemoglobin, is a red blood cell measurement that quantifies the amount of hemoglobin per red blood cell. This assessment may be used to classify anemias. (source)

Low

Low mean corpuscular hemoglobin (MCH) levels can stem from physiological factors affecting red blood cell production and function, often linked to bone marrow health and iron metabolism. Nutritionally, insufficient intake of iron-rich foods can contribute to decreased MCH levels. (source, source)

Optimization 

Prioritize Iron-Rich Foods: Low levels of iron are associated with low MCH. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels and MCH. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Prioritize Proper Hydration: Water intake has been shown to increase MCH. (source) Water directly aids in hemoglobin synthesis as water is needed for the regulation of oxygen-binding properties and directly increases MCH levels  (source) Recommendation: Drink at least 0.5 oz of water per pound body weight per day.

Supplement with Spirulina: Supplementation with spirulina has been shown to increase MCH. Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCH. (source, source, source) Recommendation: Supplement with at least 1 g of spirulina daily.        

High

Elevated mean corpuscular hemoglobin (MCH) levels can stem from physiological factors involving red blood cell production and metabolism in the bone marrow and spleen. Nutritionally, deficiencies in key nutrients like vitamin B12 and folate can increase MCH levels, as these nutrients are essential for normal red blood cell development. (source, source)

Optimization

Prioritize Quercetin-Rich Foods: Consumption of quercetin has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Eat at least one serving of quercetin-rich foods, like citrus fruits, apples, and onions, daily.

Resistance Training: Resistance training has been shown to decrease MCH. (source) Resistance training accelerates red blood cell turnover and lowers MCH. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Quercetin: Quercetin supplementation has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Magnesium is an electrolyte that plays a key role in a range of physiological processes, including cellular function and nerve conduction. Magnesium also supports psychological feelings of well-being. (source)

Low

Low serum magnesium levels can stem from physiological factors affecting the kidneys' ability to regulate magnesium excretion and the intestines' absorption of this vital mineral. Nutritionally, inadequate intake of magnesium-rich foods and nutrients like vitamin D can also contribute to deficiencies. (source, source, source)

Optimization

Eat Magnesium-Rich Food: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Consume at least two servings of magnesium-rich foods like chia and pumpkin seeds and black beans per day.

Avoid Alcohol: Alcohol intake is associated with lower bodily stores of magnesium. (source) Alcohol acts as a diuretic, increasing the excretion of magnesium. Decreasing alcohol intake will aid in regulating magnesium concentrations in the body. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Perform Breathwork and/or Meditation: Breathwork has been shown to reduce markers of stress. (source) Stress is negatively associated with magnesium concentrations. When the body is under stress, it produces hormones like cortisol and utilizes magnesium at a higher-than-normal rate, thereby depleting blood magnesium levels. Meditation and breathwork have been shown to decrease the body’s stress response by activating the parasympathetic nervous system, which decreases stress hormones and regulates magnesium stores. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Magnesium: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.

High

Elevated serum magnesium levels can result from physiological factors such as impaired kidney function, as the kidneys play a vital role in regulating magnesium levels in the body. Nutritionally, excessive intake of magnesium-rich foods or supplements can also lead to high serum magnesium levels. (source, source, source)

Optimization

Limit Magnesium-Rich Foods: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor and limit excess consumption of magnesium-rich foods, like dark chocolate, avocados, and nuts.

Avoid Magnesium-Based Products: Laxative use has been shown to increase blood magnesium levels. (source) Magnesium is a primary ingredient in laxatives and consumption of magnesium increases magnesium concentrations in the body. (source, source) Recommendation: Monitor intake and magnesium concentration in products such as laxatives and antacids.

Avoid Magnesium Supplements: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor excess magnesium intake and magnesium supplement concentrations.

Explanation

A lymphocyte is a type of white blood cell that comprises the immune system. There are two types of lymphocytes, T cells and B cells, that serve either to produce antibodies to attack pathogens or to destroy infected cells of the body. (source)

Low

Low serum lymphocyte levels can stem from physiological factors such as stress and inflammation, which can suppress the immune system's production of lymphocytes. Nutritionally, deficiencies in key nutrients, such as vitamin C and zinc, can impair lymphocyte function and decrease their levels in the bloodstream. (source, source, source)

Optimization 

Prioritize Glutamine-Rich Foods: Consumption of glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least one serving of foods high in glutamine, like eggs, fish, meat, and dark leafy greens at each meal daily.

Prioritize Sleep: Sleep is associated with increased lymphocytes. (source)  Sleep allows the body to recover, helping to reduce oxidative stress and cellular death which negatively affect lymphocyte levels. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least two, 5 g servings of glutamine daily.        

High

High serum lymphocyte levels can stem from physiological factors relating to immune function. Lymphocytes, which are produced primarily in the lymph nodes and spleen, play a crucial role in the immune response. Nutritionally, factors like adequate intake of vitamins and minerals, particularly those known to support immune function, like vitamin C and zinc, can contribute to higher lymphocyte counts. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Perform Breathwork and/or Meditation: Stress has been shown to increase lymphocyte concentrations. (source) Meditation and breathwork have been shown to decrease physiological stress markers, thereby reducing lymphocyte concentrations. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Omega-3 Fatty Acids: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Linoleic acid is a polyunsaturated fatty acid that can be used as a source of energy. It also functions as a structural component of cell membranes. Linoleic acid is an essential nutrient that must be consumed, as it cannot be synthesized in the body. (source)

Low

Low serum linoleic acid levels can be influenced by physiological factors affecting the body's ability to metabolize and utilize this essential omega-6 fatty acid. From a nutritional perspective, inadequate intake of linoleic acid-rich foods, such as certain vegetable oils and nuts, can contribute to lower serum levels. (source, source)

Optimization

Prioritize Linoleic Acid-Rich Foods: Consumption of linoleic acid has been shown to increase linoleic acid levels. (source, source) Recommendation: Eat at least one serving of linoleic acid-rich foods, like walnuts daily.

Avoid Alcohol: Alcohol has been shown to reduce blood linoleic acid levels. (source, source) Increased alcohol consumption can lead to increased inflammation and oxidative stress in the liver, inhibiting its ability to metabolize fatty acids, including linoleic acid, thus reducing circulating levels. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Linoleic Acid: Consumption of linoleic acid has been shown to increase linoleic acid levels. (source) Recommendation: Supplement with 4 g of safflower oil.

High

High serum linoleic acid levels can result from physiological factors related to metabolism and organ function, particularly the liver's role in processing fats. Nutritionally, excessive consumption of foods rich in linoleic acid, such as certain vegetable oils and processed foods, can lead to elevated levels in the bloodstream. (source, source)

Optimization 

Limit Foods High in Omega-6 Fatty Acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the blood. (source) Linoleic acid is an omega-6 fatty acid, so reducing the consumption of linoleic acid decreases levels in the body. (source) Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like walnuts and eggs.

Avoid Smoking: Smoking has been shown to influence the metabolism of linoleic acid. (source) Cigarettes contain a high content of free radicals that increase oxidative stress, inflammation, and cell damage, which inhibits lipid metabolism, particularly in long-chain polyunsaturated fatty acids, like linoleic acid. Avoiding smoking will aid in regulating linoleic acid levels. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Monitor Omega-6 Fatty Acids: Ingestion of omega-6 fatty acids increases omega-6 fatty acid levels in the blood. (source) Linoleic acid is an omega-6 fatty acid, so reducing the consumption of linoleic acid decreases levels in the body. (source) Recommendation: Monitor excess omega-6 fatty acid intake and supplementation.

Explanation

Luteinizing hormone (LH), which is produced in the pituitary gland, stimulates key activities of the reproductive system. In females, LH stimulates the production of steroid hormones; in males, it stimulates the production of testosterone. (source)

Low

Low serum luteinizing hormone (LH) levels may stem from physiological factors related to the pituitary gland, which produces LH along with other hormones like follicle-stimulating hormone (FSH). Nutritionally, inadequate intake of essential nutrients, like zinc, for example, can also affect LH levels as these nutrients play a role in hormone regulation. (source, source)

Optimization

Prioritize Zinc-Rich Foods: Zinc intake has been shown to increase luteinizing hormone levels. (source) Zinc is crucial for the proper functioning of the pituitary gland, which produces LH. Supporting the pituitary gland therefore increases LH levels. (source) Recommendation: Consume at least two servings of zinc-rich food like beef, pumpkin seeds, and fortified cereals a day.

Prioritize Sleep: Sleep deprivation has been shown to negatively affect LH. (source) Sleep alters pituitary functions which influences gonadotropin concentrations such as LH. (source)  Recommendations: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Ashwagandha: Ashwagandha has been shown to increase luteinizing hormone. (source) Ashwagandha regulates the hypothalamus-pituitary-adrenal axis, which plays a role in LH production. This regulation leads to decreases in cortisol and increases in sex hormone production, including LH. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

High

High serum luteinizing hormone (LH) levels can often stem from physiological factors related to the hypothalamus and pituitary gland, which regulate LH secretion. Lifestyle factors like inadequate sleep can disrupt the hypothalamic-pituitary-gonadal axis, leading to elevated LH levels. (source, source)

Optimization 

Limit Foods High in Zinc:  Zinc intake has been shown to increase LH levels. (source) Zinc plays a role in LH production through pathways related to the pituitary gland, so limiting excess zinc will aid in regulating LH levels. (source) Recommendation: Monitor and limit excess consumption of zinc-rich foods, like oysters, beef, and pumpkin seeds.

Perform Breathwork and/or Meditation: Chronic stress has been shown to negatively affect the luteinizing hormone secretion pathway. (source) Meditation and breathwork have been shown to reduce stress, which aids in the regulation of LH. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Myo-Inositol: Supplementation with myo-inositol has been shown to reduce luteinizing hormone concentrations. (source) Myo-inositol helps the body use glucose more efficiently, which leads to better regulation of hormone production, including LH. (source) Recommendation: Supplement with 2 grams of myo-inositol.

Explanation

Magnesium plays a vital role in the maintenance of normal cellular and organ function. Red blood cell, or RBC, magnesium helps provide deeper insight into magnesium status. (source)

Low

Low red blood cell magnesium levels can be attributed to both physiological and nutritional factors. Physiologically, insufficient magnesium absorption in the intestines or increased excretion by the kidneys can lead to lower levels. Nutritionally, a diet lacking in magnesium-rich foods like leafy greens, nuts, and whole grains can contribute to deficiency. (source, source)

Optimization

Eat Magnesium-Rich Food: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Consume at least two servings of magnesium-rich foods like chia and pumpkin seeds and black beans per day.

Avoid Alcohol: Alcohol intake is associated with lower bodily stores of magnesium. (source) Alcohol acts as a diuretic, increasing magnesium excretion. Decreasing alcohol intake will aid in regulating magnesium concentrations in the body. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Perform Breathwork and/or Meditation: Breathwork has been shown to reduce markers of stress. (source) Stress is negatively associated with magnesium concentrations. When the body is under stress, it produces hormones like cortisol and utilizes magnesium at a higher-than-normal rate, thereby depleting blood magnesium levels. Meditation and breathwork have been shown to decrease the body’s stress response by activating the parasympathetic nervous system, which decreases stress hormones and regulates magnesium stores. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Magnesium: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.

High

High red blood cell magnesium levels can stem from both physiological and nutritional factors. Physiologically, efficient absorption and utilization of magnesium by the body, which are primarily regulated by the kidneys and gastrointestinal tract, can contribute to elevated levels. Nutritionally, consuming magnesium-rich foods like leafy greens, nuts, and seeds, alongside adequate hydration, can support healthy magnesium levels and overall wellness. (source, source)

Optimization 

Limit Magnesium-Rich Foods: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor and limit excess consumption of magnesium-rich foods, like dark chocolate, avocados, and nuts.

Avoid Magnesium-Based Products: Laxative use has been shown to increase blood magnesium levels. (source) Magnesium is a primary ingredient in laxatives and consumption of magnesium increases magnesium concentrations in the body. (source, source) Recommendation: Monitor intake and magnesium concentration in products such as laxatives and antacids.

Avoid Magnesium Supplements: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor excess magnesium intake and magnesium supplement concentrations.

Explanation

Lipase is an enzyme that plays a key role in fat digestion, metabolism, and transport. It is found in multiple places in the body, including the liver and small intestine. (source)

Low

Low serum lipase levels may arise from physiological factors affecting pancreatic function, as lipase is primarily produced by the pancreas. Nutritionally, a diet low in fats or inadequate intake of essential fatty acids can also contribute to reduced lipase levels. (source, source)

Optimization

Prioritize Lipase-Rich Foods: Consumption of digestive enzymes reduces symptoms of gastrointestinal discomfort. (source) Intake of dietary fat may cause gastrointestinal discomfort when the body is unable to break down fat into an absorbable form. Eating lipase-rich foods aids in the breakdown of fat and has been shown to decrease symptoms of gastrointestinal discomfort. (source, source) Recommendation: Consume at least one serving of lipase-rich foods, like avocados and walnuts, daily.

Supplement with Digestive Enzymes: Digestive enzyme supplements taken before high-fat meals reduce gastrointestinal symptoms. (source) Gastrointestinal symptoms may occur when the body is unable to break down fat. Supplements containing digestive enzymes aid in fat digestion, and they have been shown to decrease symptoms of gastrointestinal discomfort. (source, source) Recommendation: Supplement with digestive enzymes with meals.

High

High serum lipase levels can often be linked to physiological factors affecting the pancreas, where lipase is primarily produced. The pancreas plays a key role in regulating lipase levels, and factors such as pancreatic inflammation or injury can lead to elevated levels. From a nutritional perspective, consuming a diet high in fat can also temporarily increase serum lipase levels. (source, source)

Optimization

Limit Intake of Fatty Foods: High-fat consumption has been shown to increase lipase. (source) Lipase plays a key role in the digestion of fats, so increased fat consumption stimulates the release of lipase. Recommendation: Monitor and limit excess fat intake.

Avoid Alcohol: Alcohol intake has been shown to increase lipase levels. (source) Alcohol metabolism in the pancreas produces compounds that alter pancreatic cell function, leading to elevated digestive enzymes like lipase. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Maintain an Athletic Body Composition: Lipase has been shown to be higher in heavier individuals. (source) Higher body fat increases levels of lipoprotein lipase (LPL) activity in adipose tissue because LPL is responsible for breaking down triglycerides in the bloodstream. Additionally, increased body fat is often associated with increased blood glucose levels, which stimulates insulin production and lipoprotein lipase activity. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Milk Thistle: Milk thistle has been shown to reduce pancreatic lipase activity. (source) Milk thistle contains a compound that acts as a pancreatic lipase inhibitor that slows the breakdown of dietary fats by blocking enzymatic activity, thereby reducing lipase activity. (source) Recommendation: Supplement with at least 280 mg of milk thistle daily.

Explanation

LDL, or low-density lipoprotein, carries cholesterol in the blood from the liver to tissues that incorporate it into cell membranes. Unhealthy cholesterol levels increase the risk of coronary heart disease. (source, source)

Low

Generally, low levels of LDL cholesterol can be a sign of good health. Low serum LDL levels can be influenced by physiological factors related to the production and metabolism of cholesterol by the liver, as well as the body's overall lipid balance. From a nutritional perspective, a diet low in saturated and trans fats, along with a high intake of fiber and healthy fats, can contribute to lower LDL levels. (source, source)

Optimization

Prioritize Red Meat: Consumption of red meat increases LDL cholesterol. (source) Red meat contains high amounts of saturated fat that contribute to the formation of LDL particles in the bloodstream, increasing LDL levels in the body. (source) Recommendation: Consume two servings of high-quality red meat weekly.

Active Recovery: Physical activity has been shown to be inversely related to LDL levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. Prioritizing recovery by decreasing exercise intensity will aid in regulating cholesterol levels in the body. helps the body regulate serum cholesterol. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

High

High serum LDL levels can often stem from physiological factors linked to cholesterol metabolism and liver function, as the liver regulates LDL production and clearance from the bloodstream. Nutritionally, excessive consumption of saturated and trans fats, along with a diet high in refined carbohydrates, can contribute to elevated LDL levels. (source, source)

Optimization

Prioritize CoQ10-Rich Foods: Consumption of CoQ10 positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Eat at least one serving of CoQ10-rich foods like organ meats, seafood and lentils daily.

Resistance Training: Resistance training has been shown to decrease LDL cholesterol levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Aerobic Training: Aerobic training has been shown to decrease LDL cholesterol. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source)  Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with Green Tea Extract:  Green tea extract has been shown to decrease LDL cholesterol. (source) Green tea contains catechins that directly aid in reducing lipid absorption, thereby decreasing LDL levels. (source)  Recommendation: Supplement with at least 500 mg of green tea extract.

Supplement with CoQ10:  CoQ10 supplementation positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

Explanation

LDH, or lactate dehydrogenase, is an enzyme involved in anaerobic metabolism. It is present in almost all tissues of the body, but high concentrations are found in muscle, liver, and kidney. LDH is a nonspecific marker of tissue turnover, a normal metabolic process. (source)

Low

Low serum LDH levels can be influenced by physiological factors such as decreased cellular turnover and reduced tissue damage, as LDH is primarily released from damaged cells. Nutritionally, inadequate intake of nutrients essential for cellular metabolism can also contribute to lower LDH levels. (source, source)

Optimization 

Limit Consumption of Fatty Fish: Excessive omega-3 fatty acid intake has been shown to lower LDH concentrations. (source) Omega-3 fatty acids reduce inflammation by decreasing muscle damage and oxidative stress within the body, which then decreases the release of LDH. Limiting excessive consumption of omega-3 fatty acids will help regulate LDH levels in the body. (source) Recommendation: Monitor and limit excess intake of fatty fish, like salmon, mackerel, and sardines.

Exercise at a High Intensity: High intensity exercise is associated with increased LDH levels. (source) High intensity exercise can cause microscopic muscle tears, leading to the release of LDH from these damaged muscle cells into the bloodstream, thereby increasing LDH. (source, source) Recommendation: Research has shown that multiple high intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

High

High serum LDH levels can often stem from physiological factors affecting the health of various organs, including the liver, heart, muscles, and kidneys, as LDH is found in many body tissues. Factors such as intense physical exertion leading to muscle damage or insufficient hydration can also contribute to elevated LDH levels. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids has been shown to lower LDH concentrations. (source) Omega-3 fatty acids reduce inflammation by decreasing muscle damage and oxidative stress within the body, which then decreases the release of LDH. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Active Recovery:  High intensity exercise is associated with increased LDH levels. (source) High intensity exercise can cause microscopic muscle tears, leading to the release of LDH from these damaged muscle cells into the bloodstream. (source, source) Active recovery techniques increase blood flow to working muscles and minimize the release of LDH from damaged tissue. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low intensity movement and mobility, at least twice a week.

Supplement with Omega-3 Fatty Acids: Omega-3 fatty acid supplementation has been shown to lower LDH concentrations. (source) Omega-3 fatty acids reduce inflammation by decreasing muscle damage and oxidative stress within the body, which then decreases the release of LDH. (source) Recommendation: Supplement with at least 2 grams of fish oil  or 1 gram of alpha-linolenic acid (ALA).

Explanation

IGF-1, or insulin-like growth factor 1, is the primary hormone that regulates growth hormone. In childhood, IGF-1 promotes cell growth and differentiation, and it continues its anabolic effects into adulthood by playing a key role in muscle growth and tissue repair. (source)

Low

Low serum IGF-1 levels can result from physiological factors affecting the pituitary gland and liver, which are responsible for producing and regulating IGF-1. Nutritionally, inadequate intake of essential nutrients like protein, zinc, and magnesium may also contribute to lower IGF-1 levels. (source, source)

Optimization

Prioritize Selenium-Rich Foods: Ingestion of selenium has been shown to increase IGF-1 levels. (source) Selenium is an anti-inflammatory compound that aids in combating free radicals and protecting cells, which leads to increased production of IGF-1. (source) Recommendation: Eat at least one serving of selenium-rich foods like organ meats, seafood, and Brazil nuts three times per week.

Prioritize CoQ10-Rich Foods: Ingestion of CoQ10 has been shown to increase IGF-1 levels. (source) CoQ10’ antioxidative properties work to improve mitochondrial function which can then stimulate the production of growth hormone, the primary driver of IGF-1 synthesis in the liver. (source) Recommendation: Eat at least one serving of CoQ10-rich foods like organ meats, seafood, and lentils daily.

Resistance Training: Resistance training is associated with increased levels of IGF-1. (source)  Strength training stimulates the production of growth hormone, which then stimulates IGF-1 production by the liver. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Quality Protein Source: Whey protein supplementation has been shown to increase IGF-1. (source) Whey protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.

High

High serum IGF-1 levels can often be attributed to physiological factors related to the liver and pituitary gland, which regulate the production of insulin-like growth factor 1. From a nutritional perspective, diets rich in protein and essential nutrients can stimulate the release of IGF-1. (source, source)

Optimization 

Maintain a Calorically Optimized Diet: Excess caloric intake is associated with higher IGF-1. (source). Excess caloric intake increases insulin production by the pancreas, which stimulates the liver to produce more IGF-1. (source) Consuming a calorically optimized diet will help regulate IGF-1 levels. Recommendation: Monitor caloric intake to ensure optimal energy balance.

Perform Breathwork and/or Meditation: Elevated IGF-1 is associated with high levels of stress and depressed mood. (source) Meditation and breathwork have been shown to reduce stress. (source, source, source) IGF-1 is directly influenced by stress hormones. (source, source, source) Reducing stress will decrease IGF-1 levels. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Explanation

Homocysteine is an amino acid produced during the metabolism of methionine, an essential amino acid. It is associated with cardiovascular disease risk factors. (source, source)

Low

Low homocysteine levels can be influenced by both physiological and nutritional factors. Physiologically, efficient methylation processes in the liver and other tissues can help regulate homocysteine levels. From a nutritional standpoint, adequate intake of vitamins such as B6, B12, and folate, which are involved in homocysteine metabolism, along with a balanced diet, can support healthy homocysteine levels. (source, source)

Optimization

Prioritize Quality Protein Foods that are Rich in Methionine: Methionine has been shown to increase homocysteine levels. Methionine is a precursor to homocysteine. Increasing the consumption of methionine will increase homocysteine synthesis. (source) Recommendation: Consume at least one serving of methionine-rich food, like turkey, nuts, and beans, daily.        

High

High homocysteine levels may stem from physiological factors involving impaired metabolism in organs like the liver and kidneys, which are responsible for homocysteine processing. Nutritionally, deficiencies in vitamins B6, B12, and folate can hinder the body's ability to metabolize homocysteine efficiently. (source, source)

Optimization

Prioritize Foods High in Folate: Folate consumption has been shown to lower homocysteine. (source) Folate is a cofactor in the conversion of homocysteine into methionine, which aids in the proper metabolism and breakdown of homocysteine, thereby decreasing levels in the blood. (source) Recommendation: Consume at least two servings of foods high in folate, like dark leafy greens, beans, and whole grains, daily.

Resistance Training: Resistance training has been shown to reduce homocysteine concentrations. (source) Homocysteine clearance is partly regulated by insulin. Resistance training has been shown to improve insulin sensitivity and thus help promote insulin’s effects on homocysteine. (source) Further, resistance training helps to improve antioxidative capacities by increasing glutathione levels, which have been shown to reduce homocysteine. (source)  Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Vitamin B Complex: Supplementation with folate and other B vitamins reduces homocysteine levels. (source) Folate and vitamin B12 are cofactors in the conversion of homocysteine into methionine, which aids in the proper metabolism and breakdown of homocysteine, thereby decreasing levels in the blood. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.

Explanation

Iron is required for energy production, oxygen transport, and utilization, among other important physiological processes. Iron saturation refers to the amount of iron bound to transferrin, a protein that transports iron in the blood to body tissues. (source, source)

Low

Low iron saturation levels can stem from physiological factors impacting iron absorption and utilization, notably involving the liver and bone marrow. Nutritionally, inadequate intake of dietary iron-rich foods and essential nutrients like vitamin C, which aids iron absorption, can contribute to lower iron saturation levels. (source, source)

Optimization 

Prioritize Iron-Rich Foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Increasing iron levels increases iron exposure for binding. Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Train Regularly: Both resistance and aerobic training are associated with increased levels of iron. (source) Exercise training can increase the body’s need for more iron due to increased red blood cell production and oxygen-carrying capacity requirements. This leads to increased iron storage in the body. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Increasing iron levels increases iron exposure for binding. Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

High iron saturation levels can often be attributed to physiological factors involving the liver, which plays a central role in iron metabolism and storage. Nutritionally, excessive intake of dietary iron and poor regulation of iron absorption in the gut can contribute to elevated iron saturation levels. (source, source)

Optimization 

Limit Iron-Rich Foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Reducing iron levels reduces iron exposure for binding. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Donate Blood: Blood donation has been associated with lower iron levels. (source) Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.

Avoid Iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Reducing iron levels reduces iron exposure for binding. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. (source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

IGF-1, or insulin-like growth factor 1, is a hormone that regulates the effects of growth hormone in the body. The Z score is the number of standard deviations a given result lies above or below the mean, adjusted for both age and sex. (source)

Low

Low serum IGF-1 levels can result from physiological factors affecting the pituitary gland and liver, which are responsible for producing and regulating IGF-1. Nutritionally, inadequate intake of essential nutrients like protein, zinc, and magnesium may also contribute to lower IGF-1 levels. (source, source)

Optimization 

Prioritize High-Quality Protein: Consumption of protein has been shown to increase IGF-1. (source) Protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: Eat 0.8 to 1.2 g of protein per pound of bodyweight per day.

Resistance Training: Resistance training is associated with increased levels of IGF-1. (source)  Strength training stimulates the production of growth hormone, which then stimulates IGF-1 production by the liver. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with a Quality Protein Source: Whey protein supplementation has been shown to increase IGF-1. (source) Whey protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.

High

High serum IGF-1 levels can often be attributed to physiological factors related to the liver and pituitary gland, which regulate the production of insulin-like growth factor 1. From a nutritional perspective, diets rich in protein and essential nutrients can stimulate the release of IGF-1. (source, source)

Optimization 

Maintain a Calorically Optimized Diet: Excess caloric intake is associated with higher IGF-1. (source) Excess caloric intake increases insulin production by the pancreas, which stimulates the liver to produce more IGF-1. (source) Consuming a calorically optimized diet will help regulate IGF-1 levels. Recommendation: Monitor caloric intake to ensure optimal energy balance.

Perform Breathwork and/or Meditation: Elevated IGF-1 is associated with high levels of stress and depressed mood. (source) Meditation and breathwork have been shown to reduce stress. (source, source, source) IGF-1 is directly influenced by stress hormones. (source, source, source) Reducing stress will decrease IGF-1 levels.  Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Explanation

Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. It is essential for the oxygenation of body tissues. (source)

Low

Low serum hemoglobin levels may be influenced by physiological factors related to bone marrow function, where red blood cells, including hemoglobin, are produced. Nutritionally, inadequate intake of iron, vitamin B12, and folate—essential nutrients for red blood cell production—can contribute to low hemoglobin levels. (source, source)

Optimization

Prioritize Iron-Rich Foods: Consumption of iron has been shown to raise hemoglobin. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Train Regularly: Regular aerobic exercise is associated with increased hemoglobin. (source) Exercise stimulates red blood cell production in the bone marrow, leading to increased hemoglobin levels. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iron: Iron supplementation has been shown to raise hemoglobin. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

Elevated serum hemoglobin levels can be influenced by physiological factors such as increased production in the bone marrow, which is primarily regulated by the kidneys to maintain oxygen transport. Nutritionally, factors like excessive iron intake or dehydration can contribute to higher hemoglobin levels. (source, source)

Optimization 

Limit Iron-Rich Foods: Iron supplementation has been shown to raise hemoglobin. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels. (source, source)  Limiting consumption of iron-rich foods will decrease hemoglobin levels. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Avoid Smoking: Smokers have been shown to have higher hemoglobin levels. (source) Smoking reduces the amount of oxygen available to body tissues, causing a cascade of events that accelerates red blood cell production and increases hemoglobin levels. (source) Avoiding smoking will decrease hemoglobin concentrations. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Avoid Iron: Iron supplementation has been shown to raise hemoglobin. (source)  Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, increasing hemoglobin levels. (source, source)  Limiting the intake of iron will decrease hemoglobin levels. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. (source, source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Consuming quercetin decreases hemoglobin by decreasing the amount of iron in the blood. Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Immature granulocytes are precursors to neutrophils, which play a pivotal role in the immune system. These cells originate in the bone marrow and are used as markers for many physiological conditions. (source)

Low

Generally, low levels of immature granulocytes are considered a marker of good health in adults.

Optimization

Low levels of immature granulocytes usually do not require specific treatment unless they are associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

Elevated immature granulocytes may result from physiological responses to stress or infection, as the bone marrow increases the production of these cells to combat perceived threats to the body. From a nutritional perspective, deficiencies in vitamin B12 and other key nutrients can impair the maturation process of granulocytes in the bone marrow. (source, source)

Optimization

Prioritize Vitamin C-Rich Foods: Vitamin C has been shown to have anti-inflammatory properties, helping to lower immature granulocyte levels. (source) Vitamin C is a cofactor for enzymes involved in the differentiation process of hematopoietic stem cells, essentially promoting their maturation into functional granulocytes. Additionally, it aids in the regulation of new blood cell production, thereby reducing immature granulocytes in the bloodstream. (source) Recommendation: Consume at least one serving of foods high in vitamin C, like oranges and red peppers daily.

Avoid Smoking: Smoking has been shown to negatively affect bone marrow physiology leading to negative effects in granulocyte development, resulting in increased blood levels. (source) Smoking causes chronic inflammation that contributes to chronic stimulation of bone marrow, leading to the premature release of white blood cells, including band cells (an indicator of immature granulocytes), into the bloodstream. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with Vitamin C: Vitamin C has been shown to have anti-inflammatory properties, helping to lower immature granulocyte levels. (source) Vitamin C is a cofactor for enzymes involved in the differentiation process of hematopoietic stem cells, essentially promoting their maturation into functional granulocytes. Additionally, it aids in the regulation of new blood cell production, thereby reducing immature granulocytes in the bloodstream. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

Explanation

Iron is an essential mineral that plays a key role in many physiological processes. It is a primary component of hemoglobin, the portion of red blood cells that carries oxygen throughout the body. Iron, therefore, is essential for the uptake and utilization of oxygen in the body. (source)

Low

Low serum iron levels can result from physiological factors affecting iron absorption in the small intestine and its storage in the liver and bone marrow. Nutritionally, inadequate intake of iron-rich foods and poor absorption due to deficiencies in nutrients like vitamin C can contribute to lower iron levels. (source, source)

Optimization

Prioritize Iron-Rich Foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Train Regularly: Both resistance and aerobic training are associated with increased levels of iron. (source) Exercise training can increase the body’s need for iron due to increased red blood cell production and oxygen-carrying capacity requirements. This leads to increased iron storage in the body. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

Elevated serum iron levels can often stem from physiological factors involving the liver and spleen, where iron metabolism and storage are regulated. Nutritionally, excessive intake of iron-rich foods or supplements, along with poor regulation of dietary iron absorption, can lead to higher serum iron levels. (source, source)

Optimization

Limit Iron-Rich Foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Donate Blood: Blood donation has been associated with lower iron levels. (source) Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.

Avoid Iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. (source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Insulin is a hormone secreted by the pancreas that regulates blood glucose levels. It helps glucose enter muscle, fat, and liver cells, where it can be used for energy. Insulin also plays a role in fat and protein metabolism. (source, source, source)

Low

Low insulin levels can stem from physiological factors affecting the pancreas, the organ responsible for insulin production. Nutritional factors may include a diet high in refined carbohydrates and sugars, which can lead to insulin resistance and reduced insulin secretion over time. (source, source)

Optimization

Prioritize Carbohydrates: Carbohydrate consumption increases insulin. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream, triggering the release of insulin. (source) Recommendation: Consume at least three servings of carbohydrates, like rice and fruits, daily.

Incorporate Organic Fruit Juice: Carbohydrate consumption increases insulin. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, triggering insulin release. (source, source) Recommendation: Drink 8 oz of organic juice.

Avoid Alcohol: Alcohol consumption has been shown to reduce insulin levels. (source, source) Alcohol increases adiponectin which increases insulin sensitivity. This decreases insulin secretion, resulting in decreased insulin levels in the blood. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Carbohydrates: Carbohydrate consumption increases insulin. (source) Carbohydrates are broken down by digestive enzymes into glucose, which then enters the bloodstream, triggering the release of insulin. (source) Recommendation: Supplement with at least 15-30 g around the training window.

High

High insulin levels can stem from physiological factors related to insulin resistance, particularly in tissues like muscle and adipose tissue, where insulin plays a role in glucose uptake and metabolism. Nutritionally, diets high in refined carbohydrates and added sugars can contribute to insulin spikes, as the body releases more insulin in response to elevated blood sugar levels. (source, source)

Optimization

Limit Simple Carbohydrates: Simple carbohydrate consumption increases insulin. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, triggering the release of insulin. Limiting the intake of simple carbohydrates regulates insulin levels. (source, source) Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate Cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels, which positively affect insulin levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate insulin levels. (source, source, source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Train Regularly: Physical activity has been shown to reduce insulin levels, with greater effects at higher intensities. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Avoid Prolonged Sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Breaking up prolonged periods of sitting with movement will help regulate insulin levels in the body. Recommendation: Do a daily structured walk of at least one mile.

Prioritize Sleep: Insufficient sleep is associated with dysregulated insulin. (source) By disrupting the body’s circadian rhythm, poor sleep can increase cortisol production negatively affecting insulin sensitivity causing a rise in insulin production. (source) Prioritizing sleep will help regulate this cascade and decrease insulin levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Berberine: Berberine has been shown to decrease insulin concentrations. (source) Berberine supports healthy insulin levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.

Explanation

Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. Glucose binds to hemoglobin in the bloodstream, forming glycosylated hemoglobin, also known hemoglobin A1c. The hemoglobin A1c test measures the amount of sugar in the blood. (source, source)

Low

Low hemoglobin A1c levels can stem from physiological factors linked to insulin production and utilization, which are primarily influenced by the pancreas and muscle tissue. From a nutritional standpoint, a diet low in carbohydrates and sugars may lead to reduced hemoglobin A1c levels, as these nutrients impact blood sugar regulation. (source, source)

Optimization

Prioritize Carbohydrates: Consumption of carbohydrates is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Consume at least three servings of carbohydrates, like rice and fruits, daily.

Incorporate Organic Fruit Juice: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream. Simple carbohydrates can cause a faster and higher rise in blood sugar due to their lack of fiber, thus increasing hemoglobin A1c levels over time. (source, source) Recommendation: Drink 8 oz of organic juice.

Supplement with Carbohydrates: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Supplement with at least 15-30 g around the training window.

High

Elevated hemoglobin A1c levels can be influenced by physiological factors such as insulin resistance and impaired glucose metabolism, which may affect organs like the pancreas and liver. From a nutritional perspective, a diet high in refined sugars and carbohydrates can contribute to sustained high blood sugar levels, leading to increased hemoglobin A1c. (source, source)

Optimization

Limit Simple Carbohydrates: Consumption of carbohydrates has been associated with higher hemoglobin A1c levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream and binds to hemoglobin when blood sugar levels are high. (source, source) Limiting intake of simple carbohydrates will help regulate hemoglobin A1c levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate Cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate hemoglobin A1c levels. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Train Regularly: Aerobic and resistance training have been shown to reduce hemoglobin A1c. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Avoid Prolonged Sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source) Breaking up prolonged periods of sitting with movement will help regulate hemoglobin A1c. Recommendation: Do a daily structured walk of at least one mile.

Supplement with Berberine: Berberine supplementation has been shown to decrease hemoglobin A1c levels. (source) Berberine supports healthy hemoglobin A1c levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source)  Recommendation: Supplement with at least 1 g of berberine daily.

Explanation

Hematocrit is the portion of red blood cells within the total blood volume, which includes red blood cells and plasma. Testing indicates the red blood cell content of blood. (source, source)

Low

Low hematocrit levels can be influenced by physiological factors related to blood production and regulation, including decreased production of red blood cells in the bone marrow and increased breakdown of red blood cells. From a nutritional perspective, deficiencies in essential nutrients like iron, vitamin B12, and folate can impair red blood cell production and lead to lower hematocrit levels. (source, source)

Optimization

Prioritize Iron-Rich Foods: Consumption of iron has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Avoid Alcohol: Alcohol consumption is associated with decreased hematocrit. (source). Alcohol impairs the production of red blood cells by negatively affecting how bone marrow responds to erythropoietin, the hormone responsible for stimulating red blood cell production. (source) Alcohol can also directly damage the cell membrane of red blood cells and inhibit the absorption of folate and B vitamins, both of which are directly involved in healthy red blood cell formation. (source, source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

High hematocrit levels can often be attributed to physiological factors related to dehydration and erythropoiesis, the process of red blood cell production that occurs primarily in the bone marrow. From a nutritional standpoint, inadequate fluid intake and certain dietary practices can lead to dehydration, while nutrient deficiencies such as iron, vitamin B12, and folate may influence erythropoiesis. (source, source)

Optimization 

Limit Iron-Rich Foods: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Train Regularly: Athletes have been shown to have decreased hematocrit. (source) Exercise training increases blood volume over time, due to increased water intake and decreased urine output, resulting in decreased hematocrit levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Avoid Iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting the consumption of iron will decrease hematocrit. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to decrease hematocrit levels. Quercetin can inhibit iron absorption in the body, resulting in decreased red blood cell count and hematocrit. (source, source, source) Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Free testosterone is testosterone that is not bound to proteins in the blood. In comparison to bound testosterone, it is considered the active portion of total testosterone due to its ability to interact with cells to elicit androgenic responses. (source, source)

Low

Low free testosterone levels can stem from physiological factors such as disruptions in the hypothalamic-pituitary-gonadal axis, affecting testosterone production in the testes. From a nutritional perspective, deficiencies in key nutrients like zinc and vitamin D, essential for testosterone synthesis and regulation, can contribute to lower levels. (source, source)

Optimization

Prioritize High-Quality Protein: Quality protein intake is associated with increased free testosterone. (source) Complete proteins provide essential amino acids that are used for repair and muscle protein synthesis, which stimulates increased testosterone production. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.

Resistance Training: Resistance training is associated with increased levels of free testosterone. (source) Strength training induces microscopic tears in the muscle fibers, triggering activation of the hypothalamus-pituitary-gonadal axis and the release of testosterone to aid in muscle repair and growth. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Tongkat Ali: Supplementation with Tongkat Ali increases free testosterone concentrations. (source) Tongkat Ali contains compounds that promote the release of testosterone from its binding hormone, sex hormone-binding globulin, which increases levels of free testosterone in the blood. (source) Recommendation: Supplement with at least 200 mg of Tongkat Ali daily.

High

High free testosterone levels can often stem from a combination of physiological factors related to hormone regulation, including optimal functioning of the hypothalamus, pituitary gland, and testes. Nutritionally, a diet rich in nutrients such as zinc, vitamin D, and healthy fats can support testosterone production. (source, source)

Optimization

Regular medical check-ups can help monitor levels and detect any potential issues.

Explanation

Fibrinogen activity measures the amount of fibrinogen in the blood. Fibrinogen is a protein produced in the liver that is essential for the formation of blood clots. (source)

Low

Low fibrinogen activity levels may stem from physiological factors affecting liver function, as the liver produces fibrinogen, an essential blood clotting protein. Nutritionally, deficiencies in key nutrients like vitamin K, which is involved in blood clotting, can also contribute to reduced fibrinogen activity. (source, source)

Optimization 

Prioritize High-Quality Protein: Protein consumption has been shown to increase fibrinogen synthesis. (source) Dietary protein intake increases the amount of amino acids that are available for fibrinogen synthesis by the liver. (source) Recommendation: Eat 0.8 to 1.2 g of protein per pound of body weight per day.

Active Recovery: Fibrinogen levels are inversely correlated to levels of physical activity. (source) Exercise stimulates the release of a compound that breaks down fibrinogen. Allowing the body time to recover between periods of intense physical activity will aid in maintaining fibrinogen concentrations. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with a Quality Protein Source:  Protein ingestion has been shown to stimulate fibrinogen synthesis. (source) Dietary protein intake increases the amount of amino acids that are available for fibrinogen synthesis by the liver. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.

High

High fibrinogen activity levels can be influenced by physiological factors related to the liver and inflammation, as fibrinogen is primarily produced in the liver and elevated in response to inflammation. From a nutritional perspective, diets high in saturated fats and processed foods can contribute to increased fibrinogen activity levels. (source, source)

Optimization

Prioritize Fatty Fish: Blood omega-3 fatty acid levels have been shown to blunt fibrinogen concentrations. (source) Omega-3 fatty acids decrease fibrinogen levels by inhibiting platelet aggregation and thrombin generation. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Train Regularly: Regular exercise has been shown to reduce fibrinogen levels. (source) Exercise stimulates the release of a compound that breaks down fibrinogen, thereby reducing fibrinogen levels in the blood. (source, source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Omega-3 Fatty Acids: Blood omega-3 fatty acids levels have been shown to blunt fibrinogen concentrations. (source) Omega-3 fatty acids decrease fibrinogen levels by inhibiting platelet aggregation and thrombin generation. (source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Glucose is a simple sugar that provides fuel for the body. It plays a key role in both anaerobic and aerobic metabolism. Blood glucose levels are regulated by multiple organs, including the pancreas, liver, adrenal, thyroid, and pituitary glands. (source)

Low

Low serum glucose levels can stem from physiological factors like excessive insulin release or impaired glucose production by the liver, affecting energy levels and overall metabolism. From a nutritional perspective, inadequate carbohydrate intake or prolonged fasting can contribute to decreased glucose levels, impacting brain function and physical performance. (source, source)

Optimization

Prioritize Complex Carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Complex carbohydrates, like fiber, generate a slower release of glucose into the bloodstream compared to simple carbohydrates, due to their complex chains of sugar molecules that take longer to be broken down and converted into glucose. (source) Consuming complex carbohydrates aids in maintaining blood sugar levels. Recommendation: Consume at least 3 servings of carbohydrates, like rice and fruits, daily.

Incorporate Organic Fruit Juice: Carbohydrate consumption increases blood glucose levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Recommendation: Drink 8 oz of organic juice.

Maintain Fluid Balance: Overhydration is associated with decreased blood glucose. (source) Increased fluid intake decreases the relative concentration of glucose in the blood. (source) Recommendation: Monitor water consumption to ensure adequate hydration.

Supplement with Carbohydrates: Carbohydrate consumption increases blood glucose levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, increasing levels in the blood. Recommendation: Supplement with at least 15-30 g around the training window.

High

High serum glucose levels can stem from physiological factors like insulin resistance, where the body's cells become less responsive to insulin, leading to elevated blood sugar levels. Nutritionally, consuming excessive amounts of refined carbohydrates and sugars can contribute to spikes in blood glucose levels. (source, source)

Optimization

Limit Simple Carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.

Incorporate Cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.

Incorporate Green Tea: Drinking green tea has been shown to decrease fasting glucose. (source) Green tea contains EGCG, or epigallocatechin gallate, a compound that promotes cellular glucose transport proteins. (source) Recommendation: Drink at least one cup of green tea daily.

Avoid Prolonged Sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Do a daily structured walk of at least one mile.

Supplement with Berberine: Berberine supplementation has been shown to decrease glucose concentrations. (source) Berberine supports the activity and proliferation of insulin beta cells, which improves blood sugar control and regulates blood glucose levels. (source) Recommendation: Supplement with at least 1 g of berberine daily.

Explanation

Cholesterol is transported through the blood attached to lipoproteins. HDL, or high-density lipoprotein, transports cholesterol from the blood to the liver, where it can be cleared from the body. (source)

Low

Low serum HDL levels can be influenced by physiological factors involving the liver, which produces HDL particles and facilitates their transport in the bloodstream. From a nutritional perspective, diets high in saturated fats and refined carbohydrates can lower HDL levels, while diets rich in unsaturated fats, fiber, and antioxidants can help raise them. (source, source)

Optimization

Prioritize Healthy Fats: Consumption of fatty acids increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very low-density lipoprotein in the liver by increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Consume at least one serving of foods containing healthy fats, such as avocados, nuts, seeds, and fatty fish, daily.

Train Regularly: Physical activity has been shown to increase HDL. (source)  Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Supplement with Omega-3 Fatty Acids:  Fish oil supplementation increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very-low-density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

High

Generally, high HDL levels can be considered a sign of good health. Elevated levels can often be attributed to physiological factors related to liver and lipid metabolism, as the liver plays a crucial role in synthesizing and regulating HDL cholesterol. From a nutritional perspective, consuming a diet rich in unsaturated fats, fiber, and antioxidants can support higher HDL levels by promoting healthy cholesterol metabolism and function. (source, source)

Optimization 

No recommendations for high levels as they are generally not considered harmful and rise only in response to unique contributing factors.

Explanation

Follicle-stimulating hormone, or FSH, is a hormone produced by the pituitary gland that plays a key role in sexual development and reproduction in both males and females. In females, FSH is essential for estrogen production and follicular development; in males, it is essential, along with testosterone, for the maintenance of normal sperm count and function. (source)

Low

Low serum follicle-stimulating hormone (FSH) levels can result from physiological factors involving the hypothalamus and pituitary gland, which regulate FSH production. Additionally, nutritional deficiencies in key micronutrients, like zinc and vitamin D, may also impact FSH levels due to their role in hormone regulation. (source, source)

Optimization

Prioritize Foods High in Vitamin D: Vitamin D intake has been shown to increase FSH. (source) Research suggests that Vitamin D decreases anti-Müllerian hormone signaling, a pathway that inhibits follicle development. This action stimulates follicular differentiation and increases FSH. (source) Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Maintain an Athletic Body Composition: Higher FSH has been shown to be associated with higher body composition. (source) Accumulation of adipose tissue, particularly visceral fat, can increase the production of estrogen, which signals the pituitary gland to produce less FSH. (source) Maintaining an athletic body composition will aid in regulating FSH levels. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Vitamin D: Vitamin D supplementation has been shown to increase follicle-stimulating hormone. (source) Research suggests that Vitamin D decreases anti-Müllerian hormone signaling, a pathway that inhibits follicle development. This action stimulates follicular differentiation and increases FSH. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

High

High serum follicle-stimulating hormone (FSH) levels can stem from physiological factors affecting the hypothalamus and pituitary gland, which regulate FSH secretion. Nutritional deficiencies in essential nutrients like zinc and vitamin D can also impact hormone production and activity. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids lowers FSH. (source) Fatty fish are a rich source of omega-3 fatty acids. Omega-3 fatty acids reduce cytokines which have been shown to negatively affect FSH production. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Maintain an Athletic Body Composition: Follicle-stimulating hormone has been associated with body composition. (source) Body composition influences hormonal balances throughout the body. Adipose tissue, particularly visceral fat, can increase the production of estrogen, which helps balance pituitary gland FSH  production. (source) Maintaining an athletic body composition will aid in regulating FSH levels. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Fish Oil: Consumption of omega-3 fatty acids lowers FSH. (source) Omega-3 fatty acids reduce cytokines which have been shown to negatively affect FSH production. (source)  Recommendation: Consume at least 2 g of fish oil supplements daily.

Explanation

Free Thyroxine Index (FTI) is a measure of thyroid function. It is the product of the level of thyroid hormone thyroxine (T4) and the uptake of triiodothyronine (T3). This measure takes into account not only the absolute level of hormones in the blood, but also the binding capacity of proteins that attach to those hormones. (source)

Low

Low serum FTI levels can be influenced by physiological factors affecting the production and regulation of hormones by the thyroid gland, as well as nutritional factors crucial for thyroid function. Essential nutrients like iodine, selenium, and zinc are vital for proper thyroid hormone synthesis, while factors such as stress and inadequate sleep can disrupt thyroid function. (source, source)

Optimization

Prioritize Iodine-Rich Foods: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine supports cellular pathways that lead to the production of thyroid hormones, T3 and T4, which increases FTI. (source) Recommendation: Consume at least one serving of foods high in iodine, like fish, dairy, and seaweed daily.

Maintain an Athletic Body Composition: Free thyroxine has been shown to be associated with body fat percentage. (source) Changes in body mass are associated with changes in energy metabolism requirements. These changes influence concentrations of thyroid hormones which regulate energy expenditure and appetite. (source) Maintaining an athletic body composition will help regulate thyroid hormone levels and FTI. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Iodine: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine supports cellular pathways that lead to the production of thyroid hormones, T3 and T4, which increases FTI. (source) Recommendation: Supplement with at least 75 mcg of iodine daily.

High

Elevated serum FTI levels can stem from physiological factors related to thyroid function and metabolism, as the thyroid gland plays a key role in hormone production. Nutritionally, factors like iodine intake and overall metabolic health can also influence thyroid hormone levels. (source, source)

Optimization 

Limit Foods High in Iodine: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine supports cellular pathways that lead to the production of thyroid hormones, T3 and T4, which increases FTI. (source) Limiting the intake of iodine will decrease FTI. Recommendation: Monitor and limit excess consumption of foods high in iodine, like fish, dairy, and seaweed.

Maintain an Athletic Body Composition: Free thyroxine has been associated with body fat percentage. (source) Changes in body mass are associated with changes in energy metabolism requirements. These changes influence concentrations of thyroid hormones which regulate energy expenditure and appetite. (source) Maintaining an athletic body composition will help regulate thyroid hormone levels and FTI. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Avoid Iodine: Iodine is an essential component of thyroid gland hormone synthesis. (source) Iodine supports cellular pathways that lead to the production of thyroid hormones, T3 and T4, which increases FTI. (source) Limiting the intake of iodine will decrease FTI. Recommendation: Monitor excess iodine intake and iodine concentrations in supplements.

Supplement with L-Carnitine: Supplementing with L-carnitine has been shown to help improve thyroid function. (source) Research suggests that L-carnitine inhibits the uptake and action of thyroid hormones, thereby decreasing FTI. (source) Recommendation: Supplement with at least 2g of L-carnitine.

Explanation

GGT, or gamma-glutamyl transferase, is an enzyme found throughout the body, though it is most commonly found in liver cells. This biomarker is a measure of liver function and an indicator of alcohol intake. (source, source)

Low

Low serum GGT levels may stem from physiological factors affecting liver function, as GGT is primarily produced in the liver. Nutritionally, deficiencies in certain nutrients essential for liver health, such as antioxidants like vitamin C and E, can also contribute to lower GGT levels. (source, source)

Optimization

Prioritize Red Meat: Consumption of red meat is associated with elevated serum GGT. (source) Red meat contains iron, which helps maintain a balance between pro- and antioxidative stress pathways, which influence GGT concentrations. (source) Recommendation: Consume two servings of high-quality red meat weekly.

Maintain an Athletic Body Composition: Body mass index is associated with serum GGT. (source) Increased body fat, particularly central adiposity, is associated with higher free radicals and oxidative stress, which leads to increases in liver enzymes, including GGT. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Iron: Iron supplementation is positively associated

with GGT. (source) Iron helps maintain a balance between pro- and antioxidative stress pathways, which influence GGT concentrations. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.

High

Elevated serum GGT levels may be linked to physiological factors related to liver health, as GGT is primarily produced in the liver and plays a role in detoxification processes. From a nutritional perspective, excessive alcohol consumption and a diet high in refined sugars and processed foods can contribute to higher GGT levels. (source, source)

Optimization

Prioritize Vegetables: Vegetable consumption is associated with low GGT. (source) Vegetables contain numerous antioxidants, including flavonoids, polyphenols, and carotenoids, that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzyme levels, including GGT. (source) Recommendation: Consume four servings of vegetables daily.

Prioritize Fruit: Consumption of fruit is associated with low GGT. (source) Fruit contains numerous antioxidants, including flavonoids, polyphenols, and carotenoids that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzymes, including GGT. (source)  Recommendation: Consume at least two servings of fruit daily.

Avoid Alcohol: Alcohol consumption has been associated with elevated GGT. (source) Alcohol is metabolized in the liver which triggers the release of GGT. (source) Limiting alcohol intake will decrease GGT concentrations in the body.  Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Avoid Smoking: Smoking has been associated with high levels of GGT. (source) Research suggests that the heavy metal and ethanol consumption related to smoking may result in oxidative stress, triggering the release of GGT and increasing concentrations in the body. (source) Avoiding smoking will decrease GGT levels. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with Milk Thistle: Supplementation with milk thistle has been shown to lower serum GGT levels. (source) Milk thistle contains a powerful antioxidant called silymarin, which supports metabolic pathways that reduce oxidative stress and decrease GGT levels. (source) Recommendation: Supplement with at least 280 mg of milk thistle daily.

Supplement with CoQ10: CoQ10 status has been shown to have positive effects on GGT concentrations. (source) CoQ10 contains antioxidants with anti-inflammatory properties that support pathways relating to liver metabolism, which leads to reductions in GGT. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

Explanation

Globulin, a major type of protein found in the blood, is a group of large proteins that are produced by the liver and the immune system. Globulins play key roles in blood clotting, liver, and immune function. (source, source)

Low

Low total globulin levels can result from physiological factors affecting liver function, as the liver produces several globulin proteins. Nutritionally, inadequate intake of protein-rich foods and essential amino acids may contribute to decreased globulin synthesis. (source, source)

Optimization 

Prioritize Red Meat: Moderate intake of red meat is associated with increased globulin levels. (source) Red meat is a complete source of protein that is broken down into amino acids, which leads to increased production of certain proteins, including globulin. (source) Recommendation: Consume two servings of high quality red meat weekly.

Maintain an Athletic Body Composition: Low globulin levels are associated with increased bodyweight. (source) Higher levels of visceral fat can increase insulin levels, suppressing the production of globulin by the liver. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Vitamin C: Vitamin C supplementation is associated with increased globulin levels. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing globulin concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.

High

Elevated total globulin levels may be influenced by physiological factors related to immune system activity and liver function, as the liver produces several globulin proteins involved in immune defense. Nutritionally, an excessive intake of certain proteins, such as animal-based proteins, can contribute to higher globulin levels. (source, source)

Optimization

Prioritize Fiber-Rich Foods:  Fiber consumption has been associated with lower globulin. (source) High fiber intake reduces inflammation through a wide variety of mechanisms. (source, source) Inflammation increases serum globulin concentrations. (source) By reducing inflammation, fiber can help suppress globulin levels. Recommendation: Incorporate fiber-rich foods, like oats, beans, and whole grains, with the target of at least 30 g of fiber per day.

Avoid Alcohol: Alcohol consumption has been associated with elevated globulin levels. (source) Alcohol consumption produces inflammation in the body and increases antibodies, specifically immunoglobulin A, a type of globulin that is produced to combat the oxidative stress placed on the liver. (source) Limiting alcohol intake will reduce globulin concentrations in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Explanation

Ferritin is a protein that stores iron. It makes iron available for essential cellular processes while protecting lipids, proteins, and DNA from potential iron toxicities. (source)

Low

Low serum ferritin levels can stem from physiological factors such as impaired iron absorption in the gastrointestinal tract and inadequate iron storage in the liver and bone marrow. From a nutritional perspective, a diet lacking in iron-rich foods and poor absorption due to low stomach acid, or certain dietary components can also contribute to decreased ferritin levels. (source, source)

Optimization

Prioritize Iron-Rich Foods: Consumption of iron has been shown to increase serum ferritin concentrations. (source, source) Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source, source) Recommendation: Consume at least two servings of iron-rich foods, like lentils and red meat, weekly.

Aerobic Training: Decreased cardiovascular fitness is associated with low ferritin. (source) Exercise training can increase the body’s need for iron due to increased red blood cell production and oxygen-carrying capacity requirements. This leads to increased iron storage in the body via ferritin. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.

Supplement with Iron: Iron supplementation has been shown to increase serum ferritin concentrations. (source, source) Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.        

High

High serum ferritin levels can often stem from physiological factors related to iron metabolism and storage, which are primarily regulated by the liver. Nutritionally, excessive intake of iron-rich foods or supplementation can contribute to elevated ferritin levels. (source, source)

Optimization

Prioritize Dark Leafy Green Vegetables: Consumption of dark leafy green vegetables has been shown to reduce ferritin levels. These foods contain compounds called oxalates that can inhibit iron absorption, thus lowering the body's ability to store iron in ferritin molecules. (source) Recommendation: Consume at least two servings of dark leafy green vegetables, like spinach, kale, and broccoli, daily.

Donate Blood: Blood donation has been shown to help reduce ferritin. Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.

Avoid Iron: Iron supplementation has been shown to increase ferritin levels. (source)  Ferritin stores iron, so increased intake of iron increases ferritin levels in the body. (source) Limiting the intake of iron will decrease ferritin levels. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with Quercetin: Quercetin has been shown to inhibit iron absorption. (source, source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Consuming quercetin decreases ferritin by decreasing the amount of iron in the blood. Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Estrone is a steroid hormone that is produced in small quantities by the ovary and adrenal gland. It is the predominant form of estrogen during menopause. (source)

Low

Low serum estrone levels in women can be influenced by physiological factors related to hormone regulation, particularly in the ovaries and adrenal glands, which are essential for estrone production. From a nutritional perspective, a diet lacking in essential nutrients like vitamins and minerals, as well as inadequate intake of healthy fats, can impact hormone synthesis. (source, source)

Optimization

Incorporate Cow's Milk: Cow's milk has been shown to increase serum estrone levels. Cow’s milk contains estrogen, and research demonstrates that this milk is absorbed by the body, increasing levels of serum estrone. (source) Recommendation: Consume at least 500 ml of cow's milk daily.

Incorporate Yams: Yams have been shown to increase serum estrone levels. (source) Research suggests that yams contain a protein that stimulates biosynthesis of female sex hormones. (source) Recommendation: Consume at least one serving of yams daily.

Active Recovery: Physical activity has been shown to be inversely related to estrone concentrations. (source) Estrone is stored primarily in fat tissue that is oxidized during exercise. Further, exercise increases sex hormone-binding globulin which decreases the bioavailability of circulating estrogens. Incorporating active recovery techniques will aid in maintaining estrone concentrations. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Avoid Soy-Based Supplements: Soy intake is negatively associated with estrone levels. (source) Soy contains phytoestrogens, compounds that bind to estrogen receptors and affect estrogen synthesis. Limiting soy consumption will help regulate estrone levels. (source) Recommendation: Monitor soy intake and soy concentrations in supplements.        

High

Elevated serum estrone levels in women can stem from both physiological and nutritional factors. Physiologically, the ovaries and adrenal glands produce estrone, and imbalances in hormone regulation can lead to higher levels. Nutritionally, excess intake of estrogen-like compounds found in certain foods, such as soy products, can contribute to elevated estrone levels. (source, source)

Optimization 

Prioritize Fiber-Rich Foods: Low-fat, high-fiber diets have been shown to decrease estrone levels. (source) Fiber binds to estrogen in the intestine, and it decreases the reabsorption of estrogen in the colon, thereby reducing estrone levels in the body. (source, source) Recommendation: Incorporate fiber-rich foods, like oats, beans, and whole grains, with the target of at least 30 g of fiber per day.

Avoid Alcohol:  Alcohol has been shown to increase estrone levels. (source) Alcohol promotes the biosynthesis of estrogens, and it negatively affects the metabolism of estrogen in the liver. Limiting alcohol intake will help regulate estrone concentrations. (source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Supplement with Grape Seed Extract: Grape seed extract has been shown to mediate estrone synthesis. (source) Grape seed extract contains compounds that inhibit aromatase, an enzyme that promotes the biosynthesis of estrogens, thereby decreasing estrone levels. (source) Recommendation: Supplement with at least 200 mg of grape seed extract.

Explanation

DPA, or docosapentaenoic acid, is an omega-3 fatty acid that has been shown to support multiple functions throughout the body. DPA plays an important role in cardiovascular and neural health as well as aiding in the reduction of systemic inflammation. (source)

Low

Low serum DPA levels can be influenced by physiological factors related to the conversion of precursors like alpha-linolenic acid (ALA) into DPA and subsequent metabolism in organs like the liver. From a nutritional perspective, insufficient intake of omega-3 fatty acids, particularly those found in fatty fish and seafood, can contribute to lower DPA levels. (source, source)

Optimization

Prioritize Fatty Fish: Fatty fish serve as a good source of DPA. (source) Consuming fatty fish increases DPA. Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Prioritize Grass-Fed Beef: Grass-fed beef serves as a good source of DPA. (source) Grass-fed beef contains higher levels of omega-3 fatty acids, like DPA, than grain-fed beef. (source) Consuming grass-fed beef will increase DPA. Recommendation: Eat at least two servings of grass-fed beef per week.

Avoid Alcohol: Alcohol decreases omega-3 fatty acids. (source) Ethanol inhibits metabolic pathways that convert alpha-linolenic acid into omega-3 fatty acids. (source) Limiting alcohol consumption will increase omega-3 fatty acid levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Eat Fatty Fish at Restaurants: Fatty fish serve as a good source of DPA. (source) Consuming fatty fish increases DPA. Recommendation: When dining out, choose fatty fish over other sources of protein.

Supplement with Fish Oil: Fish oil supplementation has been shown to increase serum DPA. (source, source) Fish oil is a rich source of omega-3 fatty acids. Consumption of omega-3 fatty acids increases DPA. (source, source) Recommendation: Consume at least 2 g of fish oil supplements daily.

High

High serum DPA levels may stem from physiological factors linked to lipid metabolism, particularly in the liver where fatty acid processing occurs. Nutritionally, consuming a diet rich in omega-3 fatty acids, commonly found in fish and seafood, can contribute to elevated DPA levels in the blood. (source, source)

Optimization

Limit Foods High in Omega-3 Fatty Acids: Ingestion of omega-3 fatty acids has been shown to increase DPA. (source, source) Limiting intake of foods high in omega-3 fatty acids will decrease DPA. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor Omega-3 Fatty Acids: Supplementing with omega-3 fatty acids raises DPA. (source, source) Limiting intake of omega-3 fatty acids will decrease DPA. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.

Explanation

Estradiol is a potent sex hormone produced by the ovary that regulates the menstrual cycle and numerous organ systems of the body. It is the most abundant estrogen during the female reproductive years. (source)

Low

Low serum estradiol levels in women can stem from physiological factors affecting hormonal balance, particularly in the ovaries, where estradiol is primarily produced. Nutritional factors like inadequate intake of nutrients essential for hormone synthesis, such as certain vitamins and minerals, can contribute to decreased estradiol levels. (source, source)

Optimization

Prioritize Foods High in Vitamin D: Vitamin D  and estradiol concentrations are positively associated. (source) Vitamin D ingestion supports estradiol concentrations through a variety of mechanisms. Most notably, vitamin D has been shown to support processes that support the conversion of sex hormones to estradiol. (source) Recommendation: Consume at least one serving of foods high in vitamin D, like fatty fish and egg yolks, daily.

Active Recovery: Physical activity has been shown to be inversely related to estradiol concentrations. (source) Exercise increases sex hormone-binding globulin that decreases the bioavailability of circulating estrogens. Incorporating active recovery techniques will aid in restoring estradiol concentrations. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with Vitamin D: Vitamin D  and estradiol concentrations are positively associated. (source) Vitamin D ingestion supports estradiol concentrations through a variety of mechanisms. Most notably, vitamin D has been shown to support processes that support the conversion of sex hormones to estradiol. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily.

High

High serum estradiol levels in women can stem from physiological factors like hormonal fluctuations, particularly during the menstrual cycle, where the ovaries play a key role in estradiol production. Nutritionally, certain dietary choices and lifestyle factors can influence estrogen levels, such as consuming phytoestrogen-rich foods and maintaining a healthy weight. (source, source)

Optimization

Prioritize Fiber-Rich Foods: Eating a high-fiber diet has been shown to decrease estradiol concentrations. (source) Fiber binds to estrogen in the intestine, and it decreases reabsorption of estrogen in the colon, thereby reducing estradiol levels in the body. (source, source, source) Recommendation: Incorporate fiber-rich foods, like oats, beans, and whole grains, with the target of at least 30 g of fiber per day.

Maintain an Athletic Body Composition: Estradiol has been associated with increases in body fat. (source) Estrogen is synthesized in adipose tissue where it is then converted to estradiol. (source, source) Maintaining an athletic body composition will decrease estradiol concentrations. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with Fiber: High fiber consumption has been shown to reduce serum estradiol levels. (source) Fiber binds to estrogen in the intestine, and it decreases reabsorption of estrogen in the colon, thereby reducing estradiol levels in the body. (source, source, source) Recommendation: Supplement with at least 10g of fiber daily.

Explanation

DHA, or docosahexaenoic acid, is an omega-3 fatty acid that is essential for brain development and function. It is a key component of cell membranes and can be found in high amounts in the brain and retina. (source, source)

Low

Low serum DHA levels can stem from physiological factors like inadequate conversion of precursor fatty acids in the liver and insufficient intake of DHA-rich foods. A diet lacking in sources of omega-3 fatty acids, such as fatty fish like salmon and mackerel, can contribute to low DHA levels. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids increases DHA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases DHA. (source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Avoid Alcohol: Alcohol decreases omega-3 fatty acids. (source) Ethanol inhibits metabolic pathways that convert alpha-linolenic acid into omega-3 fatty acids. (source) Limiting alcohol consumption will increase omega-3 fatty acid levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Eat Fatty Fish at Restaurants: Consumption of omega-3 fatty acids increases DHA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases DHA. (source, source) Recommendation: When dining out, choose fatty fish over other sources of protein.

Supplement with Fish Oil: Fish oil supplementation has been shown to increase serum DHA. (source) Fish oil is a rich source of omega-3 fatty acids. Consumption of omega-3 fatty acids increases DHA. (source, source) Recommendation: Consume at least 2 g of fish oil supplements daily.

High

High serum DHA levels can often be attributed to physiological factors related to the metabolism of omega-3 fatty acids, particularly in organs like the liver and brain where DHA is synthesized and utilized. Nutritionally, consuming a diet rich in sources of DHA, such as fatty fish like salmon and sardines, along with omega-3 supplements, can contribute to elevated serum DHA levels. (source, source)

Optimization 

Limit Foods High in Omega-3 Fatty Acids: Ingestion of omega-3 fatty acids has been shown to increase DHA. (source) Limiting intake of foods high in omega-3 fatty acids will decrease DHA. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor Omega-3 Fatty Acids: Supplementing with omega-3 fatty acids raises DHA. (source) Limiting intake of omega-3 fatty acids will decrease DHA. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.

Explanation

EPA, or eicosapentaenoic acid, is an omega-3 fatty acid that has been shown to be beneficial for multiple bodily systems. (source)

Low

Low serum EPA levels may result from physiological factors affecting the body's ability to synthesize and metabolize omega-3 fatty acids, with the liver and adipose tissue playing key roles in these processes. Nutritionally, insufficient intake of EPA-rich foods, like fatty fish and flaxseeds, can contribute to lower serum levels. (source, source)

Optimization

Prioritize Fatty Fish: Consumption of omega-3 fatty acids increases EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Avoid Alcohol: Alcohol decreases omega-3 fatty acids. (source) Ethanol inhibits metabolic pathways that convert alpha-linolenic acid into omega-3 fatty acids. (source) Limiting alcohol consumption will increase omega-3 fatty acid levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Eat Fatty Fish at Restaurants: Consumption of omega-3 fatty acids increases EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: When dining out, choose fatty fish over other sources of protein.

Supplement with Fish Oil: Fish oil supplementation has been shown to increase serum EPA. (source) Fish oil is a rich source of omega-3 fatty acids. Consumption of omega-3 fatty acids increases EPA. (source, source) Recommendation: Consume at least 2 g of fish oil supplements daily.

High

High serum EPA levels can often result from physiological factors related to the metabolism and processing of omega-3 fatty acids by the liver. Nutritionally, consuming a diet rich in sources of EPA, such as fatty fish or fish oil supplements, can contribute to elevated levels in the bloodstream. Maintaining a balanced diet with adequate omega-3 intake supports overall health, including cardiovascular and brain function, while regular monitoring ensures optimal EPA levels. (source, source)

Optimization

Limit Foods High in Omega-3 Fatty Acids: Ingestion of omega-3 fatty acids has been shown to increase EPA. (source) Limiting the intake of foods high in omega-3 fatty acids will decrease EPA. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor Omega-3 Fatty Acids: Supplementing with omega-3 fatty acids raises EPA. (source) Limiting the intake of omega-3 fatty acids will decrease EPA. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.

Explanation

Eosinophils are a type of white blood cell produced in the bone marrow. They primarily provide defense against parasites and promote allergic reactions. Eosinophil percentage is the portion of eosinophils among white blood cells in a sample. (source, source)

Low

Low serum eosinophil levels are generally considered a sign of good health.

Optimization

Low eosinophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High serum eosinophil levels can be influenced by physiological, nutritional, and environmental factors. Physiologically, eosinophils are produced in the bone marrow and are regulated by various immune signals. Nutritionally, certain dietary factors like food allergies, and allergies or exposure to environmental triggers can stimulate eosinophil production. (source, source)

Optimization

Prioritize Quercetin-Rich Foods: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Consuming quercetin-rich foods will reduce eosinophil levels. Recommendation: Eat at least one serving of quercetin-rich foods, like citrus fruits, apples, and onions, daily.

Prioritize Sleep: Adequate sleep duration has been associated with lower eosinophil levels. (source) Sleep disturbances like apnea and asthma increase inflammation which increases eosinophil levels. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Quercetin: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Supplementing with quercetin will decrease eosinophils. Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Dihydrotestosterone, or DHT, is a steroid hormone that plays a key role in the sexual development of males. DHT is considered the most potent hormone among the androgens (which also include testosterone, dehydroepiandrosterone, and androstenedione) due to its inability to convert to estrogen. DHT is not a key player in the normal physiology of adults. (source)

Low

Low serum dihydrotestosterone (DHT) levels can be influenced by physiological factors involving the testes and adrenal glands, which are responsible for DHT production. From a nutritional perspective, inadequate intake of nutrients essential for testosterone synthesis, such as zinc and vitamin D, can also impact DHT levels. (source, source)

Optimization

Prioritize Healthy Fats: Fat intake has been shown to mediate DHT levels. (source) Healthy fats, particularly omega-3 fatty acids, support pathways that lead to the formation of DHT. (source) Consuming healthy fats will increase DHT levels. Recommendation: Consume at least one serving of foods containing healthy fats, such as avocados, nuts, seeds, and fatty fish, daily.

Resistance Training: Resistance training has been shown to raise serum DHT. (source) Resistance training stimulates the production of testosterone in the muscle, which is then converted to DHT. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Exercise at a High Intensity: Sprint training has been shown to increase DHT. (source) Intense exercise stimulates the release of androgens, including testosterone, which is then converted to DHT, thereby increasing DHT concentrations in the body. (source, source) Recommendation: Research has shown that multiple high intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

Prioritize Sleep: Sleep deprivation has been shown to decrease DHT levels. (source) Sleep plays a critical role in maintaining testosterone levels. Testosterone is a precursor to DHT, so supporting testosterone levels will aid in increasing DHT. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Creatine: Creatine supplementation has been shown to increase DHT levels. Creatine supports pathways that convert testosterone to DHT. (source) Recommendation: Supplement with at least 3 g of creatine.

High

High serum dihydrotestosterone (DHT) levels can stem from physiological factors related to androgen production, particularly in the testes and adrenal glands. Nutritionally, excessive intake of foods rich in precursors to DHT, such as certain fats and proteins, may contribute to elevated levels. (source, source)

Optimization

Limit Intake of Fatty Foods: Fat intake has been shown to mediate DHT levels. (source) Fatty foods, particularly those with high saturated fat content, have been shown to decrease testosterone, which limits the production of DHT. (source) Recommendation: Monitor and limit excess fat intake.

Avoid Smoking: Cigarette smoking has been associated with high DHT levels. (source) Smoking inhibits the enzyme responsible for breaking down DHT. This inhibition causes DHT to remain in the body for longer periods of time, increasing overall levels. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.

Supplement with Saw Palmetto: Saw palmetto has been shown to inhibit 5-alpha-reductase, an enzyme that converts testosterone into DHT. (source) Supplementing with saw palmetto will decrease DHT levels. Recommendation: Supplement with at least 320 mg of saw palmetto.

Explanation

DHEA, or dehydroepiandrosterone, sulfate is an androgen produced by the adrenal gland. It is the most abundant steroid hormone in circulation. DHEA-sulfate plays a key role in the production of male and female sex hormones. (source, source)

Low

Low serum DHEA levels can result from physiological factors involving the adrenal glands, which are responsible for producing this hormone. Stress and aging can affect adrenal function and contribute to decreased DHEA production. From a nutritional perspective, a diet lacking essential nutrients and healthy fats may also impact adrenal health and DHEA synthesis. (source, source)

Optimization

Prioritize High-Quality Protein: Quality protein intake is associated with increased levels of DHEA sulfate. (source) Consumption of protein, particularly from animal sources, is associated with increases in IGF-1, or insulin-like growth factor, a hormone that aids in the development of the portion of the adrenal gland responsible for DHEA production. DHEA can then be converted to DHEA-sulfate, increasing levels in the body. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.

Perform Breathwork and/or Meditation: Those who meditate have been shown to have higher DHEA-sulfate than their controls. (source) Research demonstrates that meditation modulates the hypothalamic-pituitary-adrenal axis, which stimulates the production of DHEA-sulfate. (source, source)

Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.

Supplement with Ashwagandha: Ashwagandha supplementation has been shown to increase DHEA sulfate levels. (source, source) Research indicates that ashwagandha primarily works by modulating the hypothalamus-pituitary-adrenal (HPA) axis, which stimulates the production of DHEA-sulfate. (source, source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.

High

High serum DHEA levels can often be linked to physiological factors related to adrenal gland function, as the adrenal glands produce DHEA. Lifestyle factors such as stress, lack of sleep, and excessive alcohol consumption can also influence DHEA levels. (source, source)

Optimization

Avoid Alcohol: Alcohol consumption has been associated with elevated DHEA-sulfate. (source, source) Alcohol may stimulate the adrenal glands thereby increasing the production of DHEA, which is mostly converted to DHEA-sulfate. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Explanation

Eosinophils are a type of white blood cell produced in the bone marrow. They primarily help promote immune response throughout the body. (source, source)

Low

Low serum eosinophil levels are generally considered a sign of good health.

Optimization

Low eosinophil count usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.

High

High serum eosinophil levels can be influenced by physiological, nutritional, and environmental factors. Physiologically, eosinophils are produced in the bone marrow and are regulated by various immune signals. Nutritionally, certain dietary factors like food allergies, and allergies or exposure to environmental triggers can stimulate eosinophil production. (source, source)

Optimization 

Prioritize Quercetin-Rich Foods: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Consuming quercetin-rich foods will reduce eosinophil levels. Recommendation: Eat at least one serving of quercetin-rich foods, like citrus fruits, apples, and onions, daily.

Prioritize Sleep: Adequate sleep duration has been associated with lower eosinophil levels. (source) Sleep disturbances like apnea and asthma increase inflammation which increases eosinophil levels. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.

Supplement with Quercetin: Quercetin has been shown to reduce serum eosinophil levels. (source) Quercetin inhibits eosinophil activation and limits their ability to accumulate at inflammatory sites. (source) Supplementing with quercetin will decrease eosinophils. Recommendation: Supplement with at least 200 mg of quercetin.

Explanation

Total cholesterol is a measure of lipid concentrations in the blood. This marker takes into account levels of HDL, LDL, and VLDL, and it is often associated with cardiovascular health. (source)

Low

Generally, low total cholesterol levels are considered to be a sign of good health. These levels may stem from physiological factors affecting liver function, as the liver is primarily responsible for cholesterol synthesis. Nutritionally, a diet low in saturated fats and cholesterol-containing foods can contribute to lower serum cholesterol levels. (source, source)

Optimization

Prioritize Red Meat: Saturated fat has been shown to promote cholesterol synthesis. (source) Red meat is a source of saturated fat. Recommendation: Consume two servings of high quality red meat weekly.

Train Regularly: Physical activity has been shown to increase HDL. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

High

Elevated total cholesterol levels can stem from physiological factors related to cholesterol metabolism, including the synthesis and regulation of cholesterol by the liver. Nutritionally, excessive intake of saturated and trans fats, as well as dietary cholesterol, can contribute to higher cholesterol levels. Elevated total cholesterol can have further implications on cardiovascular health (source, source)

Optimization

Limit Saturated Fats: Research has shown that the replacement of saturated fats with monounsaturated and polyunsaturated fats elicits a positive effect on cholesterol. (source) Saturated fats increase total cholesterol by suppressing low-density lipoprotein receptor pathways and increasing cholesterol synthesis. (source, source, source) Recommendation: Limit saturated fat intake to less than 15 g per day.

Prioritize Fiber-Rich Foods: Diets high in fiber have been shown to positively affect cholesterol. (source) Dietary fiber decreases cholesterol absorption, which increases excretion through bile fecal matter, thereby decreasing total cholesterol levels. (source, source) Recommendation: Incorporate fiber-rich foods, like oats, beans, and whole grains, with the target of at least 30 g of fiber per day.

Prioritize CoQ10-Rich Foods: Consumption of CoQ10 has been shown to positively impact total cholesterol. (source) CoQ10 aids in the downregulation of the lectin-like oxidized LDL receptor and aids in the reduction of endothelial damage caused by reactive oxygen species. It also improves HDL-mediated cholesterol efflux capacity.  CoQ10 also increases fatty acid oxidation which reduces oxidative stress by decreasing mitochondrial free fatty acids and increasing triglyceride lipolysis (source)  Recommendation: Eat at least one serving of CoQ10-rich foods like organ meats, seafood, and lentils daily.

Prioritize Healthy Fats: Consumption of DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. (source, source) Omega-3 fatty acids aid in the reduction of total cholesterol through a variety of mechanisms. Omega-3 fatty acids enhance the processes through which cholesterol is transported throughout the body and excreted. (source) They reduce very low density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Finally, Omega-3 fatty acid consumption reduces total triglycerides, which influence cholesterol levels. (source) Recommendation: Consume at least one serving of foods containing healthy fats, such as avocados, nuts, seeds, and fatty fish, daily.

Train Regularly: Both resistance and aerobic training sessions are recommended for promoting healthy cholesterol levels. (source) Exercise supports healthy cholesterol levels through multiple mechanisms. Exercise stimulates cholesterol transportation pathways, supporting cholesterol metabolism and excretion. (source, source) Additionally, exercise promotes lipoprotein lipase activity, which supports triglyceride metabolism and increases HDL concentrations. (source, source, source)  Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.

Maintain an Athletic Body Composition: Body fat percentage is positively correlated with total cholesterol levels. (source) Excess body fat has been shown to increase insulin resistance which has been shown to reduce lipoprotein lipase and increase hepatic lipase, negatively affecting HDL cholesterol. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.

Supplement with CoQ10: Supplementation with CoQ10 has been shown to decrease total cholesterol. (source) CoQ10 aids in downregulation of the lectin-like oxidized LDL receptor and aids in reduction of endothelial damage caused by reactive oxygen species (ROS). It also improves HDL-mediated cholesterol efflux capacity (CEF). CoQ10 also increases fatty acid oxidation which reduces oxidative stress by decreasing mitochondrial free fatty acids and increasing triglyceride lipolysis. (source) Recommendation: Supplement with at least 100 mg of CoQ10.

Supplement with Berberine: Berberine supplementation has been shown to decrease total cholesterol. (source) Berberine increases the production of cell-surface LDL receptors (LDLRs) by increasing the stability of LDLR mRNA during translation.  LDLRs uptake cholesterol from the circulation into cells to compensate for the lower intracellular levels, thus lowering serum LDL levels (source, source) Recommendation: Supplement with at least 1 g of berberine daily.

Supplement with Omega-3 Fatty Acids: Supplementation with DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. (source) Omega-3 fatty acids aid in the reduction of total cholesterol through a variety of mechanisms. Omega-3 fatty acids enhance the processes through which cholesterol is transported throughout the body and excreted. (source) They reduce very low density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Finally, Omega-3 fatty acid consumption reduces total triglycerides, which influence cholesterol levels. (source) Recommendation: Supplement with at least 2 grams of fish oil or 1 gram of alpha-linolenic acid (ALA).

Explanation

Creatine kinase is a primary marker of muscle damage. Monitoring these concentrations can give further insight into recovery and injury progress. (source)

Low

Low serum creatine kinase levels can result from physiological factors such as decreased muscle mass or reduced activity levels, as creatine kinase is primarily found in muscle tissue. From a nutritional perspective, inadequate protein intake or insufficient fuel for muscle metabolism can also contribute to lower creatine kinase levels. (source, source)

Optimization

Prioritize Creatine-Rich Foods: Consumption of creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Eat foods rich in creatine such as lean meats, fish, dairy, and legumes.

Resistance Training: Resistance training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.

Exercise at a High Intensity: High-intensity interval training increases serum creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Recommendation: Research has shown that multiple high-intensity training models have elicited positive results. Complete at least two sessions of high-intensity exercise, like HIIT or Tabata training, weekly.

Supplement with Creatine: Supplementation with creatine is associated with increased creatine kinase activity. (source, source) Recommendation: Supplement with at least 3 g of creatine.        

High

High serum creatine kinase levels can often be attributed to physiological factors related to muscle damage or stress, as creatine kinase is primarily found in skeletal muscle tissue. Intense physical activity without proper recovery and poor hydration can contribute to elevated levels, as well as insufficient intake of nutrients like antioxidants and electrolytes that support muscle health. (source, source, source)

Optimization

Prioritize High-Quality Protein: Ingestion of high-quality protein has been shown to decrease serum creatine kinase levels. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, reducing creatine kinase concentrations. (source) Recommendation: Eat 0.8 to 1.2 g of protein per pound of bodyweight per day.

Active Recovery: Physical activity has been shown to increase creatine kinase levels. (source) Exercise induces muscle damage, which causes creatine kinase to leak into the blood, thereby increasing creatine kinase concentrations in the body. (source) Active recovery techniques increase blood flow to damaged tissues, helping to clear creatine kinase and decrease concentrations in the blood. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with a Quality Protein Source: Supplementation with protein has been shown to decrease creatine kinase concentrations. (source, source) Protein contains the essential amino acids necessary for muscle protein synthesis and repair. Consuming high-quality protein minimizes muscle damage resulting from exercise, thereby reducing creatine kinase concentrations. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.

Explanation

C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. (source, source)

Low

Generally, low C-reactive protein (CRP) levels are considered to be a sign of good health.

Optimization

There's usually no specific concern or intervention for low CRP as it's typically a good sign of low systemic inflammation.

High

High C-reactive protein (CRP) levels can be influenced by physiological factors such as inflammation, as the liver produces CRP as part of the body's response to injury or infection. Nutritionally, consuming a diet high in processed foods, trans fats, and refined sugars can also contribute to elevated levels of C-reactive protein by promoting systemic inflammation. (source, source, source)

Optimization

Opt for Mediterranean-Style Meals: Adhering to a Mediterranean-style diet has been shown to positively affect C-reactive protein. (source) Due to the high levels of antioxidants from fruits and vegetables and anti-inflammatory properties of omega-3 fatty acids found in fish, this type of diet can decrease the oxidative stress that triggers inflammation, and as a result, reduce various inflammatory markers including CRP. (source) Recommendation: Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

Prioritize Fatty Fish: Ingestion of omega-3 fatty acids has been shown to reduce C-reactive protein. (source) The anti-inflammatory properties of omega-3 fatty acids found in fish can decrease the oxidative stress that triggers inflammation and reduce various inflammatory markers including CRP. (source) Recommendation: Eat at least two servings of fatty fish like salmon, mackerel, and sardines a week.

Train Regularly:  Maintaining a healthy, active lifestyle and body weight has been shown to have positive effects on C-reactive protein. (source) Consistent physical activity can decrease resting CRP levels by decreasing cytokine production and improving endothelial function and insulin sensitivity. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.