The Most Important Metrics You Should Track for Optimal Health & Performance

Health and performance are more than just a state of mind or a number on a scale. They are a symphony of various interconnected metrics, intricately playing together to define our well-being. As a CEO, I understand that numbers are the language of business. In the same vein, health metrics and biomarkers can be viewed as the language of our bodies. Today, I want to share with you the top 15 metrics that Drym Health uses to help leaders like you to navigate towards optimal health and peak performance.

Metrics

Cardiovascular Health Metrics

1. Resting Heart Rate (RHR): RHR refers to the number of times your heart beats per minute while at rest (i.e., overnight). A lower RHR is generally associated with better cardiovascular health and fitness. It signifies an efficient heart that can pump blood with fewer beats per minute, allowing you to perform at higher levels.

2. VO2max refers to the maximum amount of oxygen your body can consume during exercise and is considered a measure of your cardiovascular fitness level. A higher VO2max indicates improved oxygen delivery to your muscles, resulting in better endurance and performance.

3. Blood pressure measures the force of blood against the walls of your arteries. High blood pressure is a risk factor for heart disease and other health problems. It can also lead to fatigue, lack of focus, and reduced mental clarity, negatively impacting your performance.

4. Lipid Profile includes measurements of LDL cholesterol, HDL cholesterol, and triglycerides, which are critical for assessing cardiovascular risk. Maintaining healthy lipid levels is crucial for optimal heart health and blood flow, ensuring your body has the necessary fuel for peak performance.

Metabolic Health Metrics

1. Blood glucose levels, HbA1c and Insulin: Controlling blood sugar levels is essential for maintaining steady energy levels and avoiding energy crashes. Chronically elevated blood glucose and insulin resistance not only lead to health issues (e.g. diabetes) but can also lead to fatigue, lack of focus, and mood fluctuations, hindering your performance.

2. Body composition: Achieving a healthy body composition, including a balanced ratio of fat, muscle, and bone, contributes to optimal metabolic function. Excessive body fat can lead to decreased energy levels, poor physical performance, and reduced mental clarity.

Inflammatory and Immune Health Metrics:

1. C-reactive protein (CRP): Elevated CRP levels indicate inflammation in the body. Uncontrolled inflammation can negatively impact energy levels, cognitive function, and overall performance. Monitoring CRP or even hs-CRP (high sensitivity) helps identify potential underlying issues affecting your well-being.

2. Complete Blood Count (CBC): The CBC provides a comprehensive overview of your general health status, including red and white blood cell counts. Abnormalities in these counts can signify underlying conditions that may cause fatigue, low energy, or impaired mental function.

3. Vitamin D: Ensuring adequate Vitamin D levels is crucial for immune system function, bone health and can act as a pro-hormone for regulative functions. Deficiency can increase the risk of immune-related disorders, fatigue, low mood, and depression, all of which can hamper your performance.

Hormonal Health Metrics

1. Sex hormones: Optimal levels of testosterone (especially for men) and oestrogen/progesterone (for women and men) are vital for physical and mental health. Imbalances can lead to fatigue, low mood, reduced muscle strength, and compromised cognitive function.

2. Thyroid stimulating hormone (TSH), T3 and T4: Thyroid health affects overall energy levels and metabolism. An underactive thyroid (hypothyroidism) can cause fatigue, low mood, and poor concentration, impacting your performance.

Sleep & Stress Metrics

1. Sleep and its Efficiency: Optimal sleep is crucial for physical and mental recovery, maintaining focus, and cognitive function. Poor sleep can lead to fatigue, decreased mental clarity, and reduced performance.

2. Heart Rate Variability (HRV): HRV reflects your body's resilience to stress and is associated with better health and performance. Tracking HRV helps identify periods of stress, enabling you to implement effective stress management strategies to optimise performance.

Vital Sign Metrics:

1. Body temperature: Monitoring body temperature provides insights into overall health and immune function. Abnormalities can indicate underlying issues that may cause fatigue, low mood, and reduced cognitive function.

2. Oxygen saturation: Maintaining adequate oxygen levels is crucial for optimal cellular function and energy production. Low oxygen saturation can indicate respiratory or cardiovascular problems that may impact your performance.

At Drym Health, we don't just measure these metrics; we analyse them, understand them, and use them to craft personalised health and performance optimization plans for our clients. We believe that when leaders like you start to understand and take control of these metrics, it's like flipping the switch for peak health and sustainable high performance.

Just as a business has key performance indicators, so too does our health. By understanding and monitoring these top 15 metrics, we can lead our health and performance with the same strategic approach we lead our businesses.

Stay tuned for upcoming articles, where I'll delve into some of these metrics in detail and share practical tips on how to improve them. Together, let's redefine your optimal health and performance!

If you want to know more about how we at DRYM leverage these metrics for Health and Performance Optimisation, book your Free Discovery Call with us today!

Note:

It's important to note that some of these biomarkers may require specialised equipment or testing, so it may be necessary to refer clients to a healthcare professional for more comprehensive testing. However, tracking sleep and mood can be done with simple self-reporting tools, such as a sleep diary or mood journal to begin with.

Disclaimer:

This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no practitioner/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

FAQs

1. How often should I track these health metrics?

The frequency of tracking depends on the metric. For metrics like heart rate variability and resting heart rate, daily tracking is recommended. For others, such as body composition or VO2max, periodic tracking, such as every few weeks or months, is sufficient.

      2. Can I track these metrics without any devices or gadgets?

While devices and gadgets can provide convenient and accurate measurements, some metrics can be tracked manually. For example, you can measure your blood pressure using a traditional blood pressure monitor or monitor your sleep quality by keeping a sleep diary. However, modern technology and the use of validated smart gadgets such as an Oura Ring for Sleep Monitoring or RHR will give you more objectified data.

     3. Are there any specific ranges or targets for these health metrics?

The ranges or targets for these metrics can vary depending on factors such as age, sex, and individual circumstances. It's best to consult with healthcare professionals or experts who can provide personalised guidance based on your specific needs.

     4. Are there any potential risks or side effects of tracking these health metrics?

Tracking these health metrics is generally safe and non-invasive (CGM is minimal invasive). However, it's essential to use reliable, scientifically validated devices and follow the instructions properly. If you have any concerns or pre-existing medical conditions, it's advisable to consult with a healthcare professional before embarking on any tracking routine.

      5. Can tracking these health metrics replace medical advice or professional guidance?

While tracking these metrics can provide valuable insights into your health, they should not replace medical advice or professional guidance. If you have any health concerns or require specific advice, always consult with qualified healthcare professionals.

Actionable Steps to Track Your Health Metrics

Now that you understand the importance of tracking these key health metrics, here are some actionable steps you can take to start monitoring them:

1. Invest in wearable devices: These devices often come equipped with sensors that can measure metrics like heart rate, sleep patterns, and even blood oxygen levels. Choose one that suits your needs and budget.

2. Keep a journal: Create a journal or use a health tracking app to record your daily metrics. This will help you establish a habit of tracking and allow you to identify trends and patterns over time.

3. Establish a routine: Set specific times to measure your metrics consistently. For example, measure your RHR first thing in the morning and track your sleep data every night.

4. Educate yourself: Take the time to learn about the metrics you're tracking and how they relate to your overall health and performance. This knowledge will empower you to make informed decisions and optimise your lifestyle.

5. Consult with professionals: If you're unsure how to interpret or track certain metrics, consult with healthcare professionals, nutritionists, or fitness experts. They can provide guidance tailored to your specific needs.

Remember: tracking your health metrics is a long-term commitment! Be patient and consistent, and don't get discouraged by minor fluctuations. Over time, you'll gain valuable insights into your body's unique patterns and be able to make positive changes that lead to optimal health and performance.