What The Numbers Have To Say

There are many sayings about measurement including, “you are what you measure” and “if you can’t measure it, you can’t manage it.” Without data on key markers how are we supposed to know if our bodies have recovered from exercise or illness, what supplementation might be beneficial, what our blood sugar response is to certain foods, or if we are getting enough of the right kind of sleep?

This was recently brought home to me when I had Covid. By observing changes in my baseline statistics, gathered by my Oura ring, I could literally see my body fighting off the virus. My heart rate was elevated (about 10 – 12 beats higher than average), my respiratory rate was higher (almost 2 more breaths per minute), my heart rate variability was down significantly, and my temperature was slightly elevated.

As I recovered it was interesting to compare how I feel subjectively to the story told by my numbers. It was fascinating to note any correlation. And being someone who constantly pushes themself (not always a good thing), the data helped me be kinder to myself and not jump back into “normal” life too soon.

Accountability

Measuring key markers (just like when you step on a scale) can help you make data driven changes to diet and lifestyle to improve your health, fitness, longevity, and overall sense of well-being. In addition, this data can act as an accountability buddy and challenge you in positive ways.

For example, you may think alcohol doesn’t impact your sleep, but a sleep tracking device can tell you the true story. Using my Oura ring I realized alcohol does negatively impact my sleep. So now I try to have my last drink 3 hours before bed when possible.

I try for 8,000 to 10,000 steps a day and check my ring around mid-day to see how I am doing. If my steps are low, I will walk around the block or to the end of our street to boost the number.

What and How to Measure

You can get data about your sleep, movement, supplement needs, food sensitivities and allergies, blood sugar control, microbiome, biologic age, etc. from easily accessible blood tests, stool tests and wearable devices. I’ve listed/discussed some of the most well-known below and noted which ones I have tried.

Sleep and Activity Monitoring & Training and Recovery

Smart phones and watches (like the Apple watch and Android Compatible Smartwatches) are probably the most well-known and easiest to use as they are aways with us! Android phones have the Google fit app and iPhones offer the Health app to track basic data. You can now sync many of your other health apps to these to provide one comprehensive look at everything.

I don’t like to always have my phone on me and have chosen to use other devices. For example, I wear an Oura Ring on and off. I use it to check-in on my sleep, recovery, and daily activity level. In addition, as my cycle has become more erratic, I use the temperature function to predict my cycle as I have noticed my temperature increases slightly the week before my period.

I also use it to monitor my heart rate variability (something which tends to decline as we age), average resting heart rate (to get a sense of overall fitness), respiration rate and time spent in REM & deep sleep. I particularly like to wear it when I am making any significant changes to my diet, exercise patterns, or trying a new supplement to assess the impact.

A couple of other popular wearables are the Whoop, which is focused on training and recovery through 3 metrics: sleep, recovery, and strain. And another is Garmin (popular with runners & cyclists), targeted toward “consumers who want to measure and enhance their active lifestyle pursuits, whether it's running, cycling, swimming, golfing, walking, or simply being more active.”

Continuous Glucose Monitors (CGM)

Monitoring my blood sugar levels with a CGM is my new favorite metric (still trying to get my husband to do it…hint, hint). Managing your blood glucose levels is important for many reasons: promoting stable energy and mood, weight loss/control (especially around the abdomen), preventing diabetes, cardiovascular & kidney disease, maintaining a steady state of energy, and overall support of long-term health.

Unfortunately, as we get older our muscles and tissues become less sensitive to insulin and we produce less insulin which means blood sugar can stay elevated longer…which you don’t want! Monitoring these levels can help you make important changes as you age. For example, I have found eating oatmeal causes a huge spike in my blood sugar, so I don’t eat it as often now and have changed how I make it when I do to reduce the spike (recipe here).

I am in the camp which believes using a CGM can be a valuable health tool. I use one provided by Levels Health. They have great customer service, have an easy-to-use app, access to nutritionists to help you make sense of your data, and provide easy to read/digestible information about blood sugar and insulin. There is no doubt in my mind this is one of the best investments I have made in my health.

NutriSense and Signos are 2 other companies to check out if you are interested in learning how to control your blood sugar levels for long-term health.

Personalized Nutrition

Inside tracker is next up on my list of things to try. Using their “cutting-edge algorithmic engine (they) will analyze your blood, DNA, and lifestyle habits, and guide you to your goals with actionable recommendations.” I love the idea of having all this data in one place and tracking it over time.

Also becoming more common is at-home food sensitivity testing. According to one study, food intolerances may impact up to 20% of the population (these are different from food allergies which cannot currently be tested at home.) I have used DNAfit in the past and this article from Healthline lists their top 5 at-home food sensitivity tests.

I have also tried ZOE, another company in this space. ZOE’s approach is to “understand how your body responds to food” by analyzing your gut microbiome, your blood fat response, and your blood sugar response. It then provides customized diet recommendations.

Easy DNA testing is also now readily available. It can provide information on everything from the need for enhanced breast cancer screening to insights on how your DNA may impact your response to different types of exercise, diet, and other lifestyle factors.

Somewhat newer in personalized nutrition is personalized supplementation. I recently tried ELO, a new company which analyzes your “personal health biomarkers (to) deliver precision to nutrition.” They offer a straightforward process utilizing a sample of your blood to recommend different supplements personalized to enhance your overall health. Each day is a separate packet which makes taking them very easy!

Rootine, COR (I just ordered this to try) and Vessel are other companies in this space.

Microbiome Testing

Gut health is important for overall health, including immune system functioning and maintaining a healthy weight. I like to check mine once a year or so. In the past I have done this testing through my doctor but recently tried ZOE which I mention above. Based on my results I have been trying to increase the amount of fiber I consume and incorporate fermented foods into my diet to improve the diversity of my gut microbiome.

Other leading names in this space are Viome (I plan to try this next), Ombre, and Thorne. All have a mission to optimize your health through a focus on your gut microbiome.

Hormones

Having my hormones checked regularly has been one of the most effective steps I have taken as I journey through perimenopause. I get mine checked 2 – 3 times per year and use this information to adjust my HRT. My testing is done with my doctor through traditional lab work. However, Everlywell and Lets Get Checked both offer at-home female hormone tests.

Parting Thought

I love having all this information on what is happening inside my body and I am excited to continue experimenting with other testing options. I don’t want to be a slave to data but checking in on myself, by the numbers, helps keep me honest about how I am doing in meeting my health goals!

See you next week…