Your doctor says you're healthy because your labs are "normal." Yet...
Chace Chambers@ChamberofFit
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Nov 29, 2025
~3 min read
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Your doctor says you're healthy because your labs are "normal."
Yet 88% of Americans don’t have optimal metabolic health.
70%+ of them are overweight and have a chronic condition.
Here are the 5 metrics you MUST have to be truly healthy (including ratios you never heard of):👇
1. HbA1c (Hemoglobin A1c) Under 5.7%
It shows your 3-month average blood sugar levels.
Keeping it low means:
- Lower inflammation
- Better insulin sensitivity
- Reduced risk of diabetes and heart disease.
2. Waist-to-Height Ratio Under 0.5
Take your waist measurement and divide it by your height (both in inches
or cm).
This predicts heart disease better than BMI.
Excess fat around your waist represents and causes significantly more insulin resistance and inflammation in your body.
3. Blood Pressure Under 120/80.
High blood pressure is a significant factor for coronary artery disease.
It damages your heart, arteries and even increases your risk of dementia.
4. Triglyceride-to-HDL Ratio
Most doctors only look at LDL cholesterol.
But this ratio predicts heart disease far better.
It reflects insulin resistance and the actual number and size of atherogenic particles (particles that cause plaque build up) you have.
Divide your triglycerides by your HDL cholesterol.
You want a ratio of 1:1 or lower.
5. Body Fat Percentage
This is more important than bodyweight because if you're heavier from having more muscle, you're actually healthier.
How much body fat you have is what matters.
Optimal ranges:
- Males: 10-15%
- Females: 22-25%
Having more excess body fat increases your risk of:
- Heart disease
- High cholesterol
- High triglycerides
- Insulin resistance
- High blood pressure.
So how do you optimize these 5 numbers?
Simple.
1. Whole food diet.
Prioritize protein, vegetables, fruit, and healthy fats.
Minimize junk food.
2. Lift weights.
2-4 times a week, focus on compound exercises and train close to failure.
3. Walk more.
Especially after meals and in the morning to get morning sunlight into your eyes.
4. Improve your sleep.
- Avoid bright light late in the evening
- Don't eat within 3 hours of going to bed
- Supplement magnesium glycinate and L-Theanine
5. Manage stress.
- Walk more
- Exercise regularly
- Improve your sleep
- Supplement magnesium glycinate and L-Theanine.
Nail these fundamentals and ALL 5 numbers will improve.
Do you ever see people who are:
- Lean
- Go to the gym
- Mainly eat unprocessed food
Have chronic diseases like high blood pressure and Type 2 Diabetes?
Probably not very often.
If you want a full plan to sustainably lose fat and improve your health (including these 5 metrics):
- While still eating your favorite foods
- Only training a few hours a week
👉 Like & Comment "Blueprint" and I'll DM you my Fat Loss Blueprint for free (Must Follow)
Yet 88% of Americans don’t have optimal metabolic health.
70%+ of them are overweight and have a chronic condition.
Here are the 5 metrics you MUST have to be truly healthy (including ratios you never heard of):👇
1. HbA1c (Hemoglobin A1c) Under 5.7%
It shows your 3-month average blood sugar levels.
Keeping it low means:
- Lower inflammation
- Better insulin sensitivity
- Reduced risk of diabetes and heart disease.
2. Waist-to-Height Ratio Under 0.5
Take your waist measurement and divide it by your height (both in inches
or cm).
This predicts heart disease better than BMI.
Excess fat around your waist represents and causes significantly more insulin resistance and inflammation in your body.
3. Blood Pressure Under 120/80.
High blood pressure is a significant factor for coronary artery disease.
It damages your heart, arteries and even increases your risk of dementia.
4. Triglyceride-to-HDL Ratio
Most doctors only look at LDL cholesterol.
But this ratio predicts heart disease far better.
It reflects insulin resistance and the actual number and size of atherogenic particles (particles that cause plaque build up) you have.
Divide your triglycerides by your HDL cholesterol.
You want a ratio of 1:1 or lower.
5. Body Fat Percentage
This is more important than bodyweight because if you're heavier from having more muscle, you're actually healthier.
How much body fat you have is what matters.
Optimal ranges:
- Males: 10-15%
- Females: 22-25%
Having more excess body fat increases your risk of:
- Heart disease
- High cholesterol
- High triglycerides
- Insulin resistance
- High blood pressure.
So how do you optimize these 5 numbers?
Simple.
1. Whole food diet.
Prioritize protein, vegetables, fruit, and healthy fats.
Minimize junk food.
2. Lift weights.
2-4 times a week, focus on compound exercises and train close to failure.
3. Walk more.
Especially after meals and in the morning to get morning sunlight into your eyes.
4. Improve your sleep.
- Avoid bright light late in the evening
- Don't eat within 3 hours of going to bed
- Supplement magnesium glycinate and L-Theanine
5. Manage stress.
- Walk more
- Exercise regularly
- Improve your sleep
- Supplement magnesium glycinate and L-Theanine.
Nail these fundamentals and ALL 5 numbers will improve.
Do you ever see people who are:
- Lean
- Go to the gym
- Mainly eat unprocessed food
Have chronic diseases like high blood pressure and Type 2 Diabetes?
Probably not very often.
If you want a full plan to sustainably lose fat and improve your health (including these 5 metrics):
- While still eating your favorite foods
- Only training a few hours a week
👉 Like & Comment "Blueprint" and I'll DM you my Fat Loss Blueprint for free (Must Follow)
2
If you'd be interested in personalized 1-1 coaching to lose 20-30lbs+ and improve your health markers like those 5 while:
- Still enjoying your diet
- Training a few hours a week
- With a sustainable approach you can stick to for life
DM me "FIT":
x.com/messages/compo…
- Still enjoying your diet
- Training a few hours a week
- With a sustainable approach you can stick to for life
DM me "FIT":
x.com/messages/compo…
