April 23, 2020

Bio-metrics


Measuring: Baselines & Trends, for Habits and Adaptation to Changes

·        General parameters I try to consider, through research and experimentation
(ref: vital signs)

Cardiovascular:
·        Heart Rate (HR)
Resting: 60-69 bpm
Sleeping: 50-59 bpm
Exercise: Moderate 50-70%
220 (bpm) minus age: 95-135 bpm
Vigorous 70-85%
135-160 bpm
o   Higher heart rate= shorter life span, # of overall heart cycles
·        Heart Rate Variability (HRV)
High HRV >45ms (good recovery)
Rest & Digest (Parasympathetic)
Low HRV: 20-40ms (stress, overtraining, good during exercise). Fight or Flight (Sympathetic)
o   Controlled by the sinoatrial node (pacemaker) that receives cellular inputs from the body, estimates the Autonomic Nervous System (ANS) balance between parasympathetic and sympathetic response
·        Respiration Rate (Lungs)
Breathing at Rest:
12-16 breaths/minute
Oxygen Saturation Levels:
Normal: 95-100%
o   Hemoglobin- protein storing oxygen in red blood cells
·        Blood Pressure (BP)
BP Measurement, Healthy:
Systolic <120mmHg
Heart beats- contracts
Diastolic <80mmHg
Heart rests- relaxes
o   Hypertension: stress, sodium (water retention), alcohol, caffeine, hormones
·        Blood Cholesterol
Lipoproteins, Healthy (mg/dL):
Total:   125-200
Non-HDL: <130
LDL: <100
HDL: >40

Metabolic:
·        Body Temperature
Circadian Rhythms:
Daytime: 36.5-37.2°C
Nighttime: 36.5-36.8°C
·        Body Mass
>25 BMI
% Fat/Muscle
Weight
·        Enzyme Consumption
o   Vitamins, Minerals, and Nutrients (Macro + Micro)- Eat Colourful
o   Fasting Glucose, 16/8- Intermittent 8 hour eating window

Recovery:
·        Sleep Pillars: Duration, Depth, Continuity, Regularity
Total Sleep: 7-9 hours
REM: 1:30-2 hours
Deep: 1:15-1:45 hours

Physical Activity:
Steps:
>12,000/day
Aerobic Exercise:
minimum 4 hours/week
·        Functional Movements- Strength, Flexibility, Agility
·        Energy Level (focus and motivation)
·        Oura- The Mind Body Connection

- Nem