CW Vol 2 Ed. 40 - Know Your Numbers: Tools to Take Charge of Your Health
Blood Pressure, Labs, and Why “Normal” Isn’t Always Optimal
No one builds a bridge and just hopes for the best. Engineers measure, test, and adjust long before cracks ever show. Your health works the same way — your numbers are the measurements that keep you strong and steady.
And here’s the good news: the best kind of healthcare is the kind you never need. Knowing your numbers gives you the power to prevent problems before they start, instead of reacting after the fact.
Over the next several weeks, we’ll shine a light on the health numbers that matter most — blood pressure, cholesterol, blood sugar, thyroid, inflammation, and more. For each one, we’ll explain what “standard” ranges mean, what “optimal” ranges look like, and most importantly, what steps you can take before a problem develops.
Your Blueprint for Prevention
Think of your health like a construction project — you wouldn’t wait until the walls crack or the bridge buckles before checking the plans. You’d use a blueprint to catch small issues early and keep the project on track.
Your health works the same way. Your numbers are part of that blueprint. They give you feedback on how your body is running — not as a grade, but as a guide.
They help you spot small shifts before they turn into big problems.
They help you understand what’s really going on beneath the surface, even if you feel fine.
And they give you the power to take action now — with food, sleep, movement, and stress management — instead of waiting until medication or procedures are the only options.
👉 In short: your numbers are tools to keep you strong and steady, not scare you. The more you know how to read them, the better you can stay ahead of the curve.
Why Optimal Ranges Matter
When you get labs back, your doctor usually compares your results to a “reference range.” That range shows what’s considered average in the population — but average doesn’t always mean healthy.
Standard = average. Built from large populations, often including people with chronic illness.
Optimal = function. Narrower ranges drawn from people who are thriving and resilient.
The prevention sweet spot. Spotting a trend early gives you the chance to make small, targeted changes before it escalates into disease.
Patterns Tell the Story
No single number stands alone. Blood sugar affects blood pressure. Gut health influences inflammation. Thyroid balance shapes energy, mood, and heart rate. Looking for patterns across your numbers gives a far clearer picture of health than looking at one result in isolation.
Action Box — Start Here
✅ Collect your numbers: Keep your lab reports in a folder. They’re part of your health story.
✅ Watch the trend: A “normal” result that creeps up year after year still matters.
✅ Ask better questions: When told “your labs are fine,” follow up: Fine compared to average, or fine compared to optimal?
✅ Check the basics: Blood pressure, cholesterol, blood sugar, and A1C are simple to measure and powerful to track.
✅ Stay proactive: Prevention means acting early. Your numbers are tools to guide you, not judgments to fear.
Learn More
Go to the Fullscript article, written by Jessica Christie, ND, which further discusses optimal lab interpretation by clicking here, or scan the QR code.
View this newsletter here.
10/1/2025
CW Vol 2 Ed. 26 - How You Eat Matters: Mastering Eating Hygiene
This week, we’re spotlighting a wellness habit that costs nothing—but can make a big difference in how your body feels after meals: eating hygiene. We talk a lot about what to eat, but how you eat plays a powerful role in digestion, nutrient absorption, and even your mood and energy levels. Practicing eating hygiene helps your body shift into “rest and digest” mode—essential for efficient digestion and overall well-being.
Why Eating Hygiene Matters
Eating in a stressed or distracted state shuts down digestion. Your body needs calm, not cortisol, to do its best work.
Practicing eating hygiene can help:
✅ Reduce bloating and digestive discomfort.
✅ Improve energy and nutrient uptake.
✅ Stabilize blood sugar.
✅ Minimize post-meal fatigue and food cravings.
Even the healthiest meals can leave you feeling off if eaten in a rushed or chaotic state. A few small shifts in your routine can turn every meal into a digestive win.
🌿 Spotlight: The Power of Bitters
Want to give your digestion an extra boost? Bitters might be your secret weapon. What are Bitters?
Bitters are plant compounds that have a naturally bitter taste—and they’re incredibly effective at stimulating digestion. When you taste something bitter, your body ramps up production of stomach acid, bile, and digestive enzymes. This “wake-up call” can improve how well you break down and absorb food.
Benefits of Bitters:
Stimulate stomach acid and bile flow
Reduce bloating and indigestion
Support liver and gallbladder health
Help regulate appetite and blood sugar
How to Get Bitters Naturally:
You don’t need a supplement to get started—just add a few of these foods to your routine:
🥬 Dandelion greens – Great raw in salads
🥦 Arugula – Peppery and bitter, excellent with lemon and olive oil
🍊 Citrus peel (zest) – Add to teas or dressings
🫒 Green olives – A savory snack rich in healthy fats
Start your meal with a small bitter salad—arugula, radicchio, and dandelion greens with a vinaigrette made from lemon juice and olive oil. It’s tasty and functional!
🍽️ Eating Hygiene in Action
Before Your Meal:
Pause for 3–5 deep breaths. This simple ritual signals to your nervous system that it’s safe to enter “rest and digest” mode.
Smell your food. Engaging your senses kicks off enzyme production before the first bite.
Express gratitude. It doesn’t have to be elaborate—even a moment of thanks helps calm your mind and promote presence.
During Your Meal:
Sit down and minimize distractions. Step away from your desk, put your phone down, and turn off the TV. Multitasking at meals can confuse your body’s hunger and fullness cues.
Chew your food thoroughly. Chewing 20–30 times per bite may feel awkward at first, but it gives your digestive system a head start and helps reduce bloating.
Set your fork down between bites. This naturally slows your pace and gives your body time to signal fullness.
Avoid drinking large amounts of water with meals. Too much liquid can dilute your digestive juices. A few sips are fine—save most fluids for before or after eating.
Eat until you're satisfied—not stuffed. Slowing down helps you notice satiety signals before you’ve overeaten.
After Your Meal:
Stay seated for 5–10 minutes. Rushing back to work or chores can interrupt digestion before it begins. Let your body do its job!
Take a short walk or stretch. Gentle movement can support healthy blood sugar and digestion.
Track how you feel. Notice bloating, energy levels, or cravings—your body’s feedback helps you make better food and lifestyle decisions moving forward.
View this Newsletter and The Power of Eating Hygiene information sheet for a deeper dive here!
6/25/2025
CW Vol 1. Ed. 6 - Read the Ingredients!
Metabolic health refers to the body’s ability to maintain optimal levels of blood sugar, fat and energy. It is vital for reducing the risk of chronic diseases like diabetes, heart disease, and obesity.
Insulin Resistance: What Is It and What Role Does It Play? Insulin resistance is a condition in which the cells in your muscles, fat, and liver do not respond effectively to insulin, a hormone that helps regulate blood sugar levels. This leads to higher blood sugar levels and is a key contributor to poor metabolic health and long-term health challenges.
Click here to find more information about improving your metabolic health!
12/04/2024