“Experts often possess more data than judgement.” General Colin Powell
Everything is data-driven these days. We track things so we can make better and more accurate decisions. This makes a ton of sense if you think about it. If you don’t have great data to back up a decision you’re pretty much guessing.
In a previous blog post, I wrote about my blood test work results. This data I’ve been tracking for a few years now and was shocked when I saw the negative trend my blood data had taken. I retested my blood work on a Monday which was about 3 months after my last test. I typically recommend blood testing every 3-6 months to keep an eye on your internal data.
I’ll honestly be shocked if my data isn’t significantly better. I feel better now than I have in the past 18 months. Much of this I attribute to making much needed changes in sleep and training. The only reason I made these changes was because I saw the raw data in my own blood work.
If you don’t think full panels are necessary for you every 3-6 months, that’s fine. I would recommend that you at least look at these 3 blood biomarkers next time you have your annual physical with your physician. They will at least help you catch the low hanging fruit and keep you functioning at a high level.
Vitamin D- Researchers estimate that almost two-thirds of the population is deficient in vitamin D. Vitamin D is pretty important and has an effect on overall health, the immune system, bone density, muscle strength and recovery. That’s some pretty important reasons to want to make sure this one vitamin is at optimal levels in your body. Researchers have even shown that VO2max (a test of oxygen consumption that correlates with cardiovascular endurance) peaks when Vitamin D levels are above 50 ng/ml. When getting this vitamin checked, make sure you get a Vitamin D 25-hydroxy test. This is the most accurate way to test your Vitamin D levels.
Magnesium- “Magnesium is a co-factor in over 350 enzymatic reactions in the body. It is necessary for the transmission of nerve impulses, muscle activity, heart function, temperature regulation, detoxification factors and improving insulin sensitivity.” Charles Poliquin
Magnesium is ultra important and the reality is that most of the foods we eat that should have magnesium in it, don’t. Many of the foods that are leafy green veggies have high amounts of magnesium. These veggies get the magnesium from the soil they are grown in and mineral deficiency is soil is a very common problem. It sucks, you can eat all the healthy green veggies you want and still be magnesium deficient. Knowing if your magnesium levels are low is step one to figure out if you need a supplement which most people do. Lastly, magnesium has a calming effect on the brain. For those of you that have difficulty with falling asleep, this could be the cheapest and safest way to help fix the problem.
High Sensitivity C Reactive Protein (HS CRP)- HS-CRP is a blood biomarker that is typically used to gauge someone's risk of heart disease. Most recently it’s been used as a gauge for global inflammation and to determine sleep deprivation. This marker is increased by a number of poor activities; eating a ton of sugar filled foods, having a sensitivity to gluten and pounding pizzas, or working at a high stress job can all increase your HS-CRP level.
Recent studies by sleep researchers reveals HS-CRP is a biomarker to track sleep debt. If you don’t sleep enough or you aren’t getting beneficial sleep this number will be elevated. We like to see our athletes under 1.0 and ideally closer to 0.5 on this test.
Getting your primary care physician to order these tests can be a bit difficult at one time. The problem is that you technically are supposed to be symptomatic for specific condition for your physician to justify ordering and insurance reimbursing for testing. Also, if you really want to keep an eye on your internal data, there’s no way you’re going to sweet talk your physician into ordering an in-depth blood panel for you 4x per year.
Stop guessing and start getting some tangible data on how well you’re really functioning internally.
- Dr. Danny, PT, DPT
Dr. Danny and staff's views on performance improvement, injury prevention and sometimes other random thoughts.