Issue #347: Measure Your Ferritin
Good morning. It’s Saturday, May 25th.
In today’s email:
Measure: Ferritin
Explore: Machu Picchu
Read: Back Mechanic
Brain Games: Logic Equations
Before we get started - we need your help!
Imagine if you had direct access to [insert your favorite doctor, fitness trainer, nutritionist, or online health expert here] and could text them any question about your health - what would you want to know right now?
Maybe something you should/shouldn’t be eating right now. Maybe the lab tests you need to get. Maybe the top thing to prevent future heart issues. Can literally be anything you want.
Would love to know what’s top of mind for you in this quick 2-question anonymous survey here.
Stat of the Day
The percentage of enzymes in the body that are iron-dependent. It may not seem like much, but it’s crazy that many chemical reactions require a single mineral. It’s literally BILLIONS of chemical reactions PER SECOND that depend on iron. See below for how ferritin fits into this equation. (source)
Revisit
This week we explored the back - the uniqueness of its movement and how to avoid injury.
Issue #345 - protect your lower back with core exercises - addressing strength, balance, and flexibility
Issue #346 - prevent and relieve lower back pain with breathing exercises and proper sitting habits. Plus why quinoa!
Click HERE to check out the entire Thrive25 archive.
Measure
Ferritin
Ferritin is probably one of those lab tests where you get a result in the “normal” range and you never really find out what it means or why it’s important.
So here you go - ferritin is a protein that stores iron and then makes it available to be used all over the body when you need it.
Iron is hugely important in the body. Two percent (2%) of the human genome encodes for iron-related proteins - that’s 64M base pairs out of 3.2B. Plus most of those chemical reactions that depend on iron are in the mitochondria affecting our metabolic health. Trust us, this is huge!
Oh, and this little nugget - oxygen requires iron to move throughout the body - so you need iron to survive!
My Score
So why measure ferritin? Testing ferritin in the blood is a great way to assess iron status in the body - abnormal ferritin levels can indicate iron deficiency or iron overload, both of which can lead to health problems, including fatigue, weakness, and anemia.
Before you get your bloodwork, remember to fast - consuming iron-rich foods prior to the test may alter your values. So what are we aiming for? (levels are measured in nanograms per milliliter, ng/ml)
Optimal*
Men: 30 - 300 ng/ml
Women: 20 - 200 ng/ml
*Most testing services put the high range at 400 ng/ml for both men and women. But over 300 ng/ml for men and 200 ng/ml for women may suggest inflammation and higher risk for a number of chronic diseases.
Out of range?
Low ferritin levels may indicate iron deficiency or anemia:
Need iron? Go with whole baby clams - you get 14-24mg per serving - that’s 4x more iron than beef liver and lentils at 6.5mg. Not into clams, then go with the liver - beef liver is 75% heme iron, which means it’s better absorbed in the body - lentils, and all plant-based sources, are 100% non-heme*
High ferritin levels can indicate iron overload or inflammation:
Consult a healthcare provider for an accurate diagnosis and treatment plan
Adjust dietary iron intake based on the results and medical advice
Monitor and manage any underlying health conditions contributing to abnormal ferritin levels
* Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens
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Explore
Machu Picchu
Rated as the #3 best hike in the world, the Inca Trail is 26 miles long with an average elevation gain of 3,280 ft - all this over 4 days. The highest point is 13,780 ft - which is nearly as high as any peak in the U.S.
But if you’ve really upped your training - check out the 7-day trek that combines the Inca Trail with the Salkantak Trek. Why put yourself through 47 miles of strenuous hiking?
For the view (and personal satisfaction of that accomplishment).
Maybe bring some Maca (Issue #343) along so you can do your best Incan Warrior imitation for the hike.
Read
Back Mechanic
We barely scratched the surface of how to strengthen and protect your lower back. If you struggle with back issues - go to the bona fide expert, Dr. Stuart McGill, and his manual - the Back Mechanic.
We haven’t finished the whole book yet, but with a 4.7 rating (2,700+ reviews) on Amazon we’ll let the reviews speak for themselves:
“If God wrote an owners manual for your back, this would be the book.”
“I highly recommend this book to anyone with back pain…he actually shows you and explains to you what proper posture is.”
Brain Games
Logic Equations
Seven variables today - A, B, C, D, E, F, G - with seven possible values - 1, 2, 3, 4, 5, 6 or 7. None of the variables can share the same number. Based on the following equations, what do the variables equal:
CD = B
C + F = B + G
F > B
C + F + G = E + 9
Yes, we’re talking seven variables with only three equations and one relationship. But see how fast you can solve! Hint: start by solving for B in the first equation.
Credit: Brainzilla
**For answer, scroll to the bottom of the post
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Thanks for another great week!
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** Brain Games Answer **
Answer: Yellow are the values for the variables. A=1, B=6, etc.
Why?…
First, review equation (1). C * D has to equal a different number than either of their values, so neither can be 1. If either is 2, the other must be 3 or else the result will be greater than 7. So we know C,D = {2,3} (i.e., C and D are in the set of 2 and 3) and B = 6
Now a quick one, if B = 6, then based on equation (3), F = 7
Next, rearrange equation (2) for the known values on one side, G - C = F - B. We know F = 7 and B = 6, so G - C = 1. Since, C is 2 or 3, then G is either 3 or 4 or {3,4}
Last, let’s take what (C + F) equals from equation (2) [= B + G] and load into equation (4), [B + G] + G = E + 9. We know B = 6, and if we solve for G, G = (E + 3) / 2. E must be odd for G to be a whole number and we know G = {3,4}.
The only way for each variable to be unique is E = 5 and G = 4. (Note on unique: E ≠ 3 because then G = 3)
If G = 4, then C = 3 - remember G - C = 1
If C = 3, then D = 2 - remember C,D = {2,3}
And with every other value taken, A = 1
Not too bad. How’d you do?
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