Good morning. It’s Tuesday, August 13th.

In today’s email:

• Learn: What is “Normal”?

• Measure: GGT

• Try: Give Your Liver a Break

• Move: All Body Planks

• In the News: Get a Better Gym?

Stat of the Day

The average increase in weight among Americans between 1960-2024. Both men and women have gotten about 1 inch taller, but men have gone from 166 to 200 pounds and women have gone from 140 to 171 pounds. (CDC)

Learn

What is “Normal”?

So you make an appointment and get your annual physical. Your doctor orders lab tests and a few days later you get a voicemail (because no one actually picks up the phone anymore).

All good - everything is in the normal range. Nothing to worry about - see you next year.

You trust they know what they’re talking about because your test results look like they were put together by a computer running Windows95.

There’s just one problem - the word “normal.” Being in the normal range doesn’t mean what you might think.

For most blood tests, the normal range is calculated by being two standard deviations from the mean. That means “normal” is the middle 95% of everyone who takes the test and you’re “out of range” if you’re in the bottom 2.5% or the top 2.5%.

Why is this a problem?

Well, check out the Stat of the Day. It’s not just our weight that’s changed - in 2024 the average American male has a waist circumference of 40.5 inches and the average female is 38.7 inches.

This is a way more accurate measure than BMI for our health. At these measures, it’s nearly impossible to be metabolically healthy and the average American is at an extremely high risk of developing a chronic disease - if they haven’t already.

I don’t want to be the same as the average person. And I really don’t want to be among the 47% of people with test results above the average.

But I’m sure the medical community has adjusted for these changes, right?

Nope.

Dr. Robert Lustig says when he was in medical school in 1976, the upper limit for ALT - a measure of fat in the liver - was 25 IU/L. Today it’s 40-45 IU/L, depending on the lab.

That means someone with an ALT score of 39 today is getting a call that everything looks fine, but 50 years ago this would have set off a huge alarm.

No wonder chronic disease is everywhere - we’ve accepted a new normal and aren’t helping people know when there’s a massive risk and it’s time to intervene.

The point here isn’t that we should all “fail” blood tests. The point is that with information - accurate information - comes power.

We need to know the reality so we can take the right actions now before it’s nearly impossible to prevent those 16 years of chronic disease waiting for us in the future.

So every year get your blood test - but don’t just consider the standard range. Find out what’s “optimal.” You’ve only got one brain and body - and it deserves better than today’s definition of normal.

**Our new platform will include 70 biomarkers for you to measure and includes a detailed description of what each biomarker is, why it’s important, and the OPTIMAL range for that test result.

Get exclusive early access by signing up for our Waitlist HERE.

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Measure

GGT

The liver is one of the most underrated organs in our body. It does everything from regulating our metabolism, boosting immunity, supporting digestion, taking the lead on detoxification, and storing nutrients. I could go on, but you get the idea. You can’t live without your liver.

Gamma-Glutamyl Transferase (GGT) is an enzyme found mostly in the liver, but also in the gallbladder, spleen, pancreas and kidneys. It breaks down glutathione - our most powerful antioxidant. Actually it’s one of the most important ways we metabolize and detox a ton of stuff we don’t want in our body.

Known as a transport molecule, GGT also helps amino acids and peptides (the building blocks of protein) get through cell membranes so they can interact with the cell.

GGT leaks into your blood and will result in high results on your lab tests if there is damage to the liver or your bile ducts.

While this biomarker can't determine liver disease it can tell you if there's a problem or if the liver is being overworked - possibly from too much alcohol.

Test Prep

Don’t drink alcohol within 24 hours of your blood test as this can affect GGT and all liver biomarkers.

Test Results

All results measured in “units per liter” (u/L)

Normal*

• Men <37-42 u/L

• Women <29-33 u/L

Optimal**

• Men <20 u/L

• Women <15 u/L

GGT is an indicator of oxidative stress and inflammation. It can lead to liver disease (obvious one), but also metabolic dysfunction, heart disease and accelerated aging. So get this test every year, plus other liver biomarkers - ALT, AST, Albumin, and Bilirubin.

* Depending on the lab

** From multiple studies and recommendation of Dr. Casey Means

Try

Give Your Liver a Break

Get a jump start on Sober September.

Alcohol and fructose are two of the biggest culprits of fatty liver disease and high ALT scores. Hit the reset button and set a goal for how long you want to go without drinking alcohol (add in soda for good measure!).

Move

The All Body Plank

Planks are one of the best exercises you can do to support your core and lower back. But they can also be a full body workout.

Get into a plank position on your hands (a push-up position) with a straight line from your neck to your toes.

• First - tighten your abs

• Next - squeeze your glutes

• Add - fire your quads tight

• Finally - flex your chest

Then hold this position for as long as you can - 30 seconds to 5 minutes.

Take a break and repeat for a total of 3 sets.

In just a few minutes you’ll be sweating and building strength across your entire body.

H&L In the News

Please Don’t Show Up: Low-cost membership gyms like Planet Fitness have 6,500 members per location, but can only manage 300 people at a time. But Gen Z keeps showing up to work out 🤷‍♀️. Apparently this isn’t what gyms had in mind. (Yahoo)

Neuron-Specific Partial Reprogramming: Preclinical research highlights the potential of rejuvenating brain cells without losing their identity, paving the way for innovative therapies to treat neurodegenerative disease like Alzheimer’s. (Longevity.Technology)

Cold Water Sparks Life: The physics of cold, viscous seawater during Snowball Earth may have driven the evolution of multicellular life, offering a fresh perspective on the origins of complex organisms. (WIRED)

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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 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 [email protected].

To health!