Issue #36: Does Your Weight Really Matter?
Good morning. It’s Tuesday, October 4th. We've got another new partner for you today. Any parents out there looking for more date nights or kid-free afternoons?
Today we're continuing our journey on getting the right doctor and the most out of your annual physical...let's go!
“Everyone should be his own physician.”
The maximum ratio for a healthy height-to-waist circumference size. For example, a 5'10 guy (70 inches) shouldn't have a waist bigger than 35 inches.
Don't Weigh Yourself Down
What's the first thing you do for a physical exam? You probably step on a scale. ⚖️
But here's the thing...
Weight by itself isn’t really an indicator of health or future health.
Consider what impacts your weight:
Bone Density: more is better (increases weight) 🦴
Muscle Mass: more is better (increases weight) 💪
Subcutaneous Fat: some is ok
Visceral Fat: less is better!
So really only 1 of the 4 factors that influence your weight suggests lower is better.
For this same reason Body Mass Index (BMI) isn’t all that useful. You might be very strong (and very healthy) with a high BMI.
What should be measured…
Waist Circumference
Body Fat %
Subcutaneous fat is right under the skin and found throughout the body. Visceral fat is in your belly surrounding your main organs and the real culprit when it comes to health problems and mortality risk.
Gives a whole new meaning to "beer belly."
Waist Circumference is more indicative of visceral fat and overall health risk.
Take a tape measure and go around your waist (not where you wear your pants - above your hips).
Remember from the Stat of the Day - Aim for a waist-to-height ratio of 0.5 or less.*
*Regardless of height, according to the WHO men shouldn't have a circumference over 37 inches and women over 31.5 inches. More reading - check out this article.
Want to go Further - Thrive 2.0
Ask your doctor about body fat % tools - they might offer calipers to measure skin folds or very innovative practices might have a DEXA Machine.
If you want to use your weight and waist circumference to calculate your Body Fat% here's a formula to use (estimation) - all weights in pounds (lbs) and waist circumference in inches (in):
Men = ( 1.082 * Total Weight ) - ( 4.15 * Waist Circumference ) + 94.42 = Lean Body Weight
Body Fat % = [ ( Total Weight - Lean Body Weight ) / ( Total Weight ) ] * 100
*For women the calculation is quite a bit more complicated - you can get the formula here.
Pro Tip: Remember that strength is also a vital sign (Issue #8). Ask your doctor for a grip strength test and make sure you’re well over 57 lbs (for men) and 35 lbs (for women).
Feel the Pressure
Another vital sign that gets checked in our blood pressure.
Did you know there are updated Blood Pressure Guidelines?
Pro Tip: If you’re worried about high blood pressure, make sure you (or your doctor) perform an accurate test using the following guidelines.
Pulse Pressure
What's that?
Pulse Pressure = systolic pressure (high number) - diastolic pressure (low number)
This number reflects the stiffness of your arteries - the higher the number, the more stiff your arteries (a sign of aging and risk for cardiovascular problems).
The Cleveland Clinic advises this number should be under 40. Anything over 50 is at risk of future health issues.*
*Not sure if it's a true measure of "biological age", but Men's Journal suggests Pulse Pressure can be an indicator of how old you really are.
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Speed Read
Health & Longevity in the News
LeBron Expanding His Empire: Unable to invest his fortune in an NBA team, LeBron James went after a franchise in the next obvious sport: pickleball. LeBron purchased an expansion team in Major League Pickleball. Already invested in Fenway Sports Group that owns the Boston Red Sox and Liverpool FC, this is just another jewel in the King's crown.
On the Edge of Discovery?: Scientists have developed miniature organs similar to the human brain. These organoids are completely lab-grown based on stem cells and are believed to be an important step in learning more about mental disorders (e.g., autism) and their development.
The Big Rewire: The brain undergoes a great "rewiring" after age 40 according to a meta-study completed in Australia. The team from Monash University identified a shift in brain connectivity from more flexible, partitioned networks with inner connectivity for specialized processing...to a more integrated, global connection but less connectivity within partitions (slightly more complicated than the adage "you can't teach an old dog new tricks"). This is the brain "reorganizing itself to function as well as it can with dwindling resources and aging 'hardware'." Proper diet, regular exercise, and an overall healthy lifestyle can keep the mind healthy. More TBD...
Tuesday QR (Quick Recipe)
Going real simple this week - but something I look forward to!
Bucket List
With over 45 miles of trails meandering through Acadia National Park set on islands in the Atlantic Ocean, biking in the park and the surrounding Maine communities has long been on the bucket list. Acadia is famous for its stunning fall foliage and vistas of islands named Cranberry, Swan, Deer and Great Duck.
Courtesy: Thrivers Chuck M, Becky M (top, middle); Acadia National Park (bottom)
Anyone making their way to Maine this fall?
Thanks for joining us today - tomorrow we'll get into the what, when, and why of blood tests.
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.