LDL cholesterol is a type of lipoprotein that carries cholesterol throughout the bloodstream. While it plays an essential role in hormone production, brain function, and cell repair, excess LDL can accumulate in artery walls, leading to plaque buildup and increased heart disease risk.

High LDL, particularly small, dense LDL, is associated with a higher risk of heart disease.

LDL is essential for producing hormones, including testosterone and oestrogen, so very low LDL can lead to hormonal imbalances, fatigue, and cognitive issues. Too much LDL can contribute to plaque buildup and increase the risk of heart disease.

The goal isn’t just lowering LDL—it’s ensuring healthy LDL particle size and function.

Men: 2.0 - 2.5 mmol/L
Women: 2.0  - 2.5 mmol/L

* Please note: If you are post menopausal a normal result is considered anything below 3.3 mmol/L

If LDL is HIGH (how to lower it): 

Increase Fiber Intake: Helps remove excess LDL from the body

• Oats, flaxseeds, chia seeds, legumes, leafy greens

Eat More Omega-3 Fats: Reduce small, dense LDL and inflammation

• Wild-caught salmon, sardines, walnuts, flaxseeds

Consume Antioxidant-Rich Foods: Prevents LDL oxidation

• Dark berries, green tea, dark chocolate, turmeric

Avoid:

• Fried foods & trans fats (fast food, processed snacks)
• Sugar & refined carbs (white bread, pastries, sodas)
• Excess alcohol (increases LDL oxidation)

If LDL is LOW (How to increase when too low is a problem):

Eat More Cholesterol-Rich Food: Supports hormone and brain function

• Pasture-raised eggs, grass-fed butter, shellfish, liver

Increase Healthy Fats: Supports hormone production and LDL balance

• Avocados, coconut oil, extra virgin olive oil

Avoid Extremely Low-Fat Diets: Cholesterol is needed for cell health

Avoid:

• Overuse of statins or cholesterol-lowering medications (consult with a doctor)
• Too much fiber & omega-3s, which can overly depress LDL

If LDL is HIGH (How to lower it – maintain heart health & liver function)

Exercise Daily

1. Walk 7,000–10,000 Steps Per Day: Improves overall lipid balance.
2. Perform Strength Training & Cardio 3–5x Per Week: Reduces small, dense LDL particles.

Manage Stress

1. Practice Deep Breathing (Box Breathing): Reduces cortisol-driven LDL elevation.
2. Engage in Mindfulness or Meditation: Helps balance hormone levels affecting cholesterol.

Support Liver Health

1. Eat Cruciferous Vegetables Daily: Broccoli, Brussels sprouts, and kale support cholesterol detox.
2. Stay Hydrated & Use Sauna Therapy If Safe: Helps liver process LDL efficiently.

Quit Smoking & Limit Alcohol

1. Avoid Smoking: Increases oxidized LDL and artery damage.
2. Limit Alcohol to Moderate Intake: Excess consumption impacts liver and cholesterol function.

Check Thyroid Function (TSH, T3, T4)

1. Treat Hypothyroidism If Present: Low thyroid function is linked to higher LDL levels.

If LDL is LOW (How to increase it when too low is a problem)

Strength Training

1. Engage in Moderate-Intensity Resistance Training 2–3x Per Week: Supports healthy cholesterol levels.

Improve Sleep Quality

1. Maintain a Consistent Sleep Schedule: Poor sleep suppresses cholesterol metabolism.
2. Reduce Blue Light Exposure & Keep Bedroom Cool: Improves sleep quality and recovery.

Check for Nutrient Deficiencies

1. Ensure Adequate Zinc, Vitamin D, & B Vitamins: These nutrients support cholesterol metabolism.

Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. It is essential for energy, brain function, and muscle performance.

Low hemoglobin levels indicate anemia, iron deficiency, or blood loss.

High hemoglobin levels may result from dehydration, smoking, sleep apnoea, excessive male hormone intake, lung disease, or high-altitude adaptation.

Men: 140 – 150 g/L
Women: 135 – 145 g/L

If Hemoglobin is HIGH (How to lower it – prevent excessive blood thickness)

Increase Hydration: Helps prevent thickened blood.

• Drink at least 2–3 liters of water per day.

Reduce Iron-Rich Red Meat (if excessive): Prevents overproduction of hemoglobin.

• Balance red meat with plant-based proteins (lentils, beans, tofu).

Increase Antioxidant-Rich Foods: Helps regulate blood viscosity.

• Berries, dark leafy greens, green tea.

Avoid:

• Excess iron supplements (if not needed).
• High-altitude training (can increase hemoglobin).

If Hemoglobin is LOW (How to increase it – prevent anemia & fatigue)

Increase Iron-Rich Foods: Supports red blood cell production.

• Grass-fed beef, spinach, shellfish, eggs.

Consume Vitamin C with Iron: Enhances absorption.

• Citrus fruits, capsicum, strawberries.

Include B12 & Folate Sources: Needed for red blood cell formation.

• Eggs, dairy, leafy greens, legumes.

Avoid:

• Excess coffee or tea with meals (can inhibit iron absorption).

If Hemoglobin is HIGH (How to lower it – support healthy blood flow)

Consider a sleep study, especially if you snore

1. Sleep apnoea is a common cause of polycythaemia 

Regular Blood Donation (if recommended by a doctor)

1. Donate Blood When Medically Advised: Helps reduce excessive red blood cell count and prevent thickened blood.
2. Monitor Hemoglobin Levels Before Donating: Get regular blood tests to ensure safe donation frequency.
3. Stay Hydrated Before and After Donation: Drinking plenty of water supports healthy circulation and replenishment.

Stay Hydrated & Active

1. Drink 2.5–3L of Water Daily: Proper hydration prevents blood from becoming too thick.
2. Engage in Regular Cardiovascular Exercise: Walking, swimming, or cycling improves circulation and oxygen transport.
3. Stretch and Move Frequently: Avoid prolonged sitting to support healthy blood flow and prevent clotting risks.

If Hemoglobin is LOW (How to increase it – prevent fatigue & weakness)

Prioritise Sleep & Recovery

1. Aim for 7–9 Hours of Quality Sleep: Deep rest enhances oxygen delivery and red blood cell production.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode settings.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for optimal sleep quality.

Engage in Moderate Exercise

1. Perform Strength Training 2–3x Per Week: Resistance exercises improve oxygen utilization in muscles.
2. Incorporate Low-Impact Aerobic Workouts: Brisk walking, cycling, or swimming can enhance red blood cell production.
3. Avoid Overtraining: Excessive high-intensity workouts can lead to fatigue and worsen low hemoglobin symptoms.

Total Protein measures the combined levels of albumin and globulin in the blood, reflecting nutritional status, liver function, and immune health.

High total protein may indicate chronic inflammation, dehydration, or liver disease.

Low total protein may suggest malnutrition, malabsorption, or kidney dysfunction.

Men & Women: 69 – 81 g/L

If Total Protein is HIGH (How to lower it – support liver & kidney health)

Increase Hydration: Helps filter excess protein through the kidneys.

• Drink 2–3 liters of water daily.

If Total Protein is LOW (How to increase it – support muscle & immune function)

Increase High-Quality Protein Intake: Supports muscle and immune health.

• Eggs, fish, chicken, Greek yogurt, tofu, quinoa, legumes.
• If  on a vegan or vegetarian diet, include a variety of plant proteins (legumes, quinoa, nuts, seeds) to meet amino acid needs.

Ensure Sufficient B Vitamins & Iron: Supports protein synthesis.

• Leafy greens, lentils, lean red meat.

Avoid:

• Over-restricting calories or protein intake.

If Total Protein is HIGH (How to lower it – support balance)

Support Liver Detoxification

1. Increase Cruciferous Vegetable Intake: Eat broccoli, cauliflower, Brussels sprouts, and kale daily to help the liver process excess protein.
2. Stay Well-Hydrated: Drink 2.5–3L of water per day to flush out excess nitrogen from protein metabolism.
3. Use Herbal Liver Support: Drink dandelion tea or include turmeric and milk thistle in meals to enhance liver detoxification.

Balance Protein Intake with Carbohydrates & Fats

1. Include Healthy Fats in Meals: Eat avocado, nuts, olive oil, and fatty fish to support nutrient balance and metabolism.
2. Pair Protein with Complex Carbohydrates: Combine lean proteins with fiber-rich carbs like quinoa, sweet potatoes, and legumes.
3. Avoid Over-Reliance on Protein Supplements: Focus on whole food protein sources like eggs, fish, and dairy rather than excessive protein shakes.

If Total Protein is LOW (How to increase it – improve nutritional status)

Incorporate Strength Training

1. Engage in Resistance Training 3–4x Per Week: Use weightlifting, bodyweight exercises, or resistance bands to improve protein utilization.
2. Focus on Progressive Overload: Gradually increase weights and repetitions to stimulate muscle protein synthesis.
3. Combine Strength and Functional Training: Include compound movements like squats, deadlifts, and pull-ups to maximize protein use.

Improve Gut Health for Better Absorption

1. Eat Probiotic-Rich Foods Daily: Consume yogurt, kefir, kimchi, or sauerkraut to enhance gut microbiome health.
2. Support Digestive Enzyme Function: Take digestive bitters or consume pineapple and papaya (which contain natural enzymes) to aid protein breakdown.
3. Avoid Gut Irritants: Reduce processed foods, excess caffeine, and alcohol, which can impair protein absorption.

TIBC measures the blood's ability to bind and transport iron via transferrin, helping assess iron status and storage capacity.

High TIBC suggests iron deficiency or low iron stores.

Low TIBC may indicate iron overload, chronic disease, or liver dysfunction.

Men & Women: 44.5 – 62.5 µmol/L

If TIBC is HIGH (How to lower it – improve iron availability)

Increase Iron-Rich Foods: Helps fill available binding sites.

• Red meat, poultry, beans, spinach.

Consume Vitamin C with Iron: Enhances iron uptake.

• Strawberries, bell peppers, kiwi.

Avoid:

• Excess calcium with iron-rich meals (reduces absorption).

If TIBC is LOW (How to increase it – support iron regulation & balance)

Support Liver Function: Helps regulate iron transport proteins.

• Cruciferous vegetables, beetroot, dandelion greens.

Increase Polyphenol-Rich Foods: May help balance iron levels.

• Green tea, dark chocolate, pomegranates.

Avoid:

• Overconsumption of red meat and heme iron sources.

If TIBC is HIGH (How to lower it – support iron absorption)

Improve Gut Health

1. Eat Probiotic-Rich Foods Daily: Include yogurt, kefir, sauerkraut, and kimchi to support iron absorption.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to nourish beneficial gut bacteria.
3. Avoid Inflammatory Foods: Reduce processed foods, trans fats, and excessive sugar that can disrupt gut function.

Monitor Iron Supplement Intake

1. Avoid Unnecessary Iron Supplementation: Only take iron supplements if advised by a doctor.
2. Get Regular Iron Testing: Ensure iron levels are properly balanced before supplementing.
3. Focus on Food Sources of Iron: Choose lean meats, beans, lentils, and dark leafy greens for natural iron intake.

Consider potential sources of blood loss

1. Heavy menstrual bleeding, chronic nose bleeds, haemorrhoids, rectal bleeding
2. Discuss this with your doctor. 

If TIBC is LOW (How to increase it – support balanced iron transport)

Ensure Regular Blood Testing (If at Risk of Iron Overload)

1. Monitor Iron, Ferritin, and TIBC Levels: Helps detect iron-related conditions early.
2. Check for Genetic Iron Disorders (If Necessary): Hemochromatosis can cause low TIBC and excessive iron storage.
3. Work With a Doctor for Individualized Iron Management: Avoid self-supplementing without proper testing.

Exercise Regularly, But Avoid Overtraining

1. Engage in Moderate Physical Activity 3–5x Per Week: Walking, cycling, or swimming supports balanced iron metabolism.
2. Incorporate Strength Training 2–3x Per Week: Helps maintain proper red blood cell function and oxygen transport.
3. Avoid Excessive High-Intensity Workouts: Overtraining can contribute to inflammation and affect iron balance.

MCH measures the average amount of hemoglobin per red blood cell. It helps assess whether RBCs are carrying enough oxygen and can indicate iron or B vitamin deficiencies.

High MCH may indicate B12 or folate deficiency, liver disease, or thyroid dysfunction.

Low MCH suggests iron deficiency anemia or chronic disease.

Men & Women: 28 – 32 pg/cell

If MCH is HIGH (How to lower it – support balanced RBC oxygen levels)

Ensure Sufficient B12 & Folate: A deficiency in vitamin B12 can lead to macrocytic anemia, where red blood cells are larger than normal (macrocytes). These larger cells often contain more hemoglobin, leading to an elevated MCH.

• Dairy, leafy greens, legumes, fish.

Increase Iron & Vitamin C Intake: Helps prevent excess hemoglobin buildup.

• Lean meats, shellfish, citrus fruits, berries.

Support Liver Health: Helps regulate hemoglobin production.

• Beetroot, turmeric, dandelion greens.

Avoid:

• Processed meats & excessive iron supplements (unless prescribed).
• excess alcohol: long term excess alcohol consumption can lead to macrocytic anaemia

If MCH is LOW (How to increase it – prevent oxygen deficiency & anemia)

Consume More Iron-Rich Foods: The most common cause of low MCH is iron deficiency anemia, where the body lacks enough iron to produce hemoglobin.

•  Red meat, lentils, spinach, eggs.

Ensure Sufficient B12 & Folate: Supports hemoglobin production.

•  Dairy, leafy greens, legumes, fish.

Eat Copper & Zinc-Rich Foods: Helps with iron metabolism.

•  Pumpkin seeds, almonds, shellfish.

Avoid:

•  Skipping meals or restrictive diets (can lower hemoglobin levels).

If MCH is HIGH (How to lower it – support RBC balance & oxygen transport)

Stay Hydrated

1. Drink 2.5–3L of Water Daily: Prevents dehydration, which can falsely elevate MCH levels.
2. Consume Hydrating Foods: Include cucumbers, watermelon, and citrus fruits to support fluid balance.
3. Limit Diuretics Like Excess Caffeine & Alcohol: These can contribute to dehydration and affect RBC concentration.

Engage in Moderate Exercise

1. Perform 30–45 Minutes of Low-Impact Cardio: Walking, cycling, or swimming improves circulation and oxygen transport.
2. Avoid Overtraining or Excessive High-Intensity Workouts: Too much physical stress can alter RBC balance.
3. Incorporate Gentle Stretching or Yoga: Helps improve circulation and reduce oxidative stress.

If MCH is LOW (How to increase it – improve oxygen transport & energy levels)

Incorporate Strength Training

1. Perform Resistance Training 2–3x Per Week: Squats, lunges, and push-ups stimulate RBC production.
2. Combine Strength & Aerobic Workouts: Short bursts of activity followed by rest improve oxygen utilization.
3. Avoid Prolonged Sitting: Stand up and move every hour to support blood circulation.

Improve Sleep Quality

1. Aim for 7–9 Hours of Restorative Sleep: Deep sleep supports hemoglobin synthesis and RBC function.
2. Reduce Blue Light Before Bed: Avoid screens 1 hour before sleep or use night mode settings.
3. Maintain a Cool Sleeping Environment: Set bedroom temperature to 16–19°C (60–67°F) for better sleep quality.

Consider testing for thalassaemia trait:

• A common genetic cause for low MCH.
• Consider potential sources of blood loss - heavy menstrual bleeding, chronic nose bleeds, haemorrhoids, rectal bleeding - discuss this with your doctor. 

MCV measures the average size of red blood cells. It helps determine whether red blood cells are too large (macrocytic), too small (microcytic), or normal-sized (normocytic), which can provide insight into anemia types and nutritional status.

High MCV (macrocytosis) may indicate vitamin B12 or folate deficiency, liver disease, or hypothyroidism.

Low MCV (microcytosis) suggests iron deficiency anemia, chronic disease, or thalassemia.

Men & Women: 82 - 90 fL

If MCV is HIGH (How to lower it – support red blood cell function & reduce macrocytosis)

Increase Vitamin B12 & Folate Intake: Helps reduce large RBC size.

• Grass-fed meat, eggs, dairy, leafy greens, lentils.

Consume Iron-Rich Foods: Supports healthy RBC production.

• Beef, shellfish, legumes, pumpkin seeds.

Ensure Sufficient Choline & Omega-3s: Supports cell membrane function.

• Egg yolks, fatty fish, flaxseeds.

Avoid:

• Excess alcohol (can cause macrocytosis).
• Following plant-based diets without supplementation (B12 is only found in animal products). 

If MCV is LOW (How to increase it – prevent microcytosis & support oxygen delivery)

Boost Iron Intake: Helps increase RBC size.

• Red meat, liver, dark leafy greens, black beans.

Ensure Proper Copper Absorption: Needed for iron metabolism.

• Shellfish, almonds, sunflower seeds.

Eat Vitamin C-Rich Foods with Iron: Enhances iron absorption.

• Citrus fruits, bell peppers, tomatoes.

Avoid:

• Excess tea & coffee with meals (reduces iron absorption).

If MCV is HIGH (How to lower it – support RBC health & metabolism)

Limit Alcohol Intake

1. Reduce or Eliminate Alcohol Consumption: Alcohol interferes with folate and B12 absorption, affecting RBC health.
2. Opt for Hydrating Alternatives: Drink herbal teas or infused water to support hydration without alcohol.
3. Monitor Nutrient Levels If Consuming Alcohol Regularly: Ensure adequate folate and B12 intake through whole foods or supplementation if needed.

Improve Sleep Quality

1. Aim for 7–9 Hours of Quality Sleep: Restorative sleep supports healthy RBC production and metabolism.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode settings.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for optimal sleep quality.

Reduce Chronic Stress

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to regulate stress and support RBC function.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks to lower cortisol levels.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outside in the morning to regulate stress hormones and vitamin D levels.

If MCV is LOW (How to increase it – support oxygen transport & circulation)

Increase Strength Training & Aerobic Exercise

1. Perform Strength Training 2–3x Per Week: Resistance exercises like squats, lunges, and push-ups support RBC function.
2. Incorporate Low-Impact Cardio: Brisk walking, swimming, or cycling can enhance oxygen delivery.
3. Engage in Interval Training for Oxygen Utilization: Short bursts of activity followed by rest improve circulation and RBC efficiency.

Prioritise Gut Health for Nutrient Absorption

1. Eat Probiotic-Rich Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to support gut microbiome and nutrient absorption.
2. Increase Fiber Intake: Consume garlic, onions, leeks, and asparagus to enhance iron and B12 absorption.
3. Avoid Processed & Artificial Foods: Reduce sugar, trans fats, and additives that may impair gut health and RBC production.

Monocytes are large white blood cells that help remove dead cells, fight infections, and regulate inflammation. They play a key role in the immune system's response to chronic infections, inflammation, and tissue repair.

High monocyte levels may indicate chronic inflammation, infection, or autoimmune disease.

Low monocyte levels suggest immune suppression, malnutrition, or chronic illness.

Men & Women: 0.28 - 0.58 x10⁹/L

If Monocytes are HIGH (How to lower them)

Increase Anti-Inflammatory Foods: Helps regulate immune response.

• Leafy greens, turmeric, ginger, garlic, green tea

Improve Blood Sugar Control: High blood sugar contributes to immune dysfunction.

• Eat balanced meals with protein, fiber, and healthy fats to stabilize blood sugar.
• Avoid processed carbs and refined sugars.

Consume Omega-3-Rich Foods: Helps reduce excessive immune activation.

• Fatty fish (salmon, sardines), walnuts, chia seeds

Avoid:

• Fried foods & trans fats (increase inflammation)
• Highly processed foods (excess additives can increase immune response)

If Monocytes are LOW (How to improve immune balance)

Increase Zinc & Vitamin C Intake: Supports immune cell production.

• Shellfish, citrus fruits, bell peppers, pumpkin seeds

Support Nutrient Absorption: Low monocytes can indicate malabsorption.

• Include fermented foods (kimchi, sauerkraut, kefir) to support gut health.
• Ensure adequate iron intake (grass-fed beef, spinach, lentils).

Avoid:

• Extremely low-fat diets (healthy fats support immune function)
• Over-reliance on processed foods lacking essential vitamins & minerals

If Monocytes are HIGH (How to lower them – reduce inflammation & immune dysfunction)

Manage Chronic Stress

1. Practice Deep Breathing & Meditation (10–15 min/day): Lowers cortisol-driven immune activation.
2. Engage in Laughter Therapy: Watching comedies, playing with pets, or socializing reduces inflammation.
3. Spend Time in Natural Sunlight (10–15 min/day): Helps regulate stress hormones and supports immune balance.

Exercise Moderately

1. Walk Daily (7,000–10,000 Steps): Helps regulate inflammation and support metabolic function.
2. Try Low-Impact Activities (Swimming, Cycling, Yoga): Supports circulation without causing excessive immune activation.
3. Avoid Excessive HIIT or Heavy Strength Training: Overtraining can increase monocyte activity and chronic inflammation.

If Monocytes are LOW (How to improve immune balance – support immune defense)

Improve Sleep Quality

1. Get 7–9 Hours of Uninterrupted Sleep: Sleep is essential for monocyte production and immune regulation.
2. Maintain a Consistent Sleep Routine: Keeping regular sleep and wake times enhances immune function.
3. Try Magnesium or Herbal Tea Before Bed: Natural relaxation aids support deeper sleep and immune repair.

Reduce Exposure to Toxins

1. Avoid Smoking & Excessive Alcohol: Both weaken immune function and suppress monocyte activity.
2. Use Air Purifiers & Filtered Water: Reducing environmental toxins may prevent immune suppression.
3. Eat Liver-Supporting Foods: Cruciferous vegetables, leafy greens, and antioxidant-rich foods enhance detoxification.

Lymphocytes (B cells, T cells, and natural killer cells) are key players in the immune system, responsible for fighting viral infections and coordinating immune responses.

High lymphocyte levels suggest viral infections, autoimmune conditions, or chronic inflammation.

Low lymphocyte levels indicate immune suppression, malnutrition, or chronic stress.

*If WBC is high check for infection - consider further tests for acute or chronic infection depending on symptoms

If Lymphocytes are HIGH (How to lower them)

Increase Anti-Inflammatory Foods: Helps regulate immune responses.

• Turmeric, ginger, green tea, leafy greens

Reduce Autoimmune Triggers: Common inflammatory foods can worsen high lymphocyte counts.

• Consider eliminating dairy, gluten, and processed foods to assess reactions.

Support Gut Health: A healthy gut microbiome helps regulate immune balance.

• Eat fermented foods (kimchi, miso, yogurt, kefir).

Avoid:

• High sugar intake (lowers immune balance)
• Processed foods (increase inflammation and immune dysfunction)

If Lymphocytes are LOW (How to strengthen immunity)

Increase Vitamin D & Iron Intake: Supports white blood cell function.

• Salmon, eggs, red meat, spinach, lentils

Eat More Immune-Boosting Nutrients: Supports the body’s ability to fight infections.

• Garlic, mushrooms, citrus fruits, elderberry

Avoid:

• Excessive alcohol (further weakens immunity)
• Highly processed diets lacking in essential nutrients

If Lymphocytes are HIGH (How to lower them – reduce immune overactivation & inflammation)

Manage Stress Effectively

1. Practice Deep Breathing: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to regulate stress.
2. Engage in Relaxation Techniques: Meditation, yoga, or time in nature can help lower immune activation.
3. Reduce Exposure to Chronic Stressors: Limit social media, avoid excessive work pressure, and create a calming routine.

Engage in Gentle Exercise

1. Practice Yoga & Stretching (3–4x per week): Helps regulate immune function without overactivating the body.
2. Incorporate Low-Impact Strength Training: Use resistance bands or light weights to maintain activity levels.
3. Avoid High-Intensity Exercise: Overtraining may further stimulate lymphocyte production.

If Lymphocytes are LOW (How to strengthen immunity – support immune resilience)

Improve Sleep Quality

1. Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time daily optimizes immune function.
2. Reduce Blue Light Exposure: Limit screen time 1 hour before bed to promote melatonin production.
3. Keep Bedroom Cool & Dark: A temperature of 16–19°C (60–67°F) enhances deep sleep and immune repair.

Support Recovery & Reduce Overtraining

1. Take Additional Rest Days if Training Intensively: Athletes and those under stress may need extra recovery time.
2. Include Active Recovery: Gentle walks, stretching, and swimming promote circulation without stressing the immune system.
3. Hydrate Adequately: Drinking 2.5–3L of water daily supports immune cell function.

Basophils are white blood cells involved in allergic reactions, histamine release, and immune system regulation.

High basophils may indicate chronic allergies, inflammation, or immune dysregulation.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is

If Basophils are HIGH (How to lower them)

Reduce Histamine-Rich Foods: High histamine levels can activate basophils.

• Consider limiting aged cheeses, processed meats, fermented foods, and alcohol.

Increase Vitamin C Intake: Helps stabilize histamine response. 

• Citrus fruits, capsicum, strawberries, kiwis

Consume Anti-Inflammatory Foods: Helps regulate basophil activation.

• Turmeric, ginger, leafy greens, omega-3-rich foods

Avoid:

• Alcohol & processed foods (exacerbate histamine release)
   

If Basophils are LOW (No major dietary changes needed)

Maintain a nutrient-dense diet to support overall immune balance.

If Basophils are HIGH (How to lower them – regulate immune response & reduce histamine overload)

Reduce Chronic Allergy Exposure

1. Use Hypoallergenic Bedding & Vacuum Frequently: Reduces dust mites and airborne allergens that trigger basophils.
2. Identify Food Triggers Through an Elimination Diet: Common triggers include dairy, gluten, and processed foods.
3. Monitor Seasonal Allergies & Pollen Exposure: Keep windows closed during high pollen seasons and use air purifiers.

Manage Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate histamine-related inflammation.
2. Engage in Relaxation Techniques: Meditation, nature walks, and light yoga help calm the immune system.
3. Spend Time in Morning Sunlight (10–15 Min): Helps regulate stress hormones and support immune function.

If Basophils are LOW (No major lifestyle changes needed – maintain immune balance)

Maintain a Healthy Lifestyle

1. Continue Prioritizing Good Sleep (7–9 Hours): Supports overall immune function.
2. Stay Hydrated (2.5–3L Daily): Proper hydration helps maintain immune resilience.
3. Follow a Nutrient-Dense, Whole-Foods Diet: Ensures balanced immune cell production.

Neutrophils are the most abundant type of white blood cell, acting as the first responders of the immune system. They fight infections by attacking bacteria, fungi, and other harmful invaders.

High neutrophil levels may indicate an infection, inflammation, or stress response.

Low neutrophil levels can suggest immune suppression, bone marrow disorders, or vitamin deficiencies.

*If WBC is high check for infection - see your GP - consider further tests for acute or chronic infection depending on symptoms

Men & Women: 1.9 – 4.2 x10⁹/L

Please note: Anything out of range (high or low) on your lab report we recommend to be reviewed by your docto

If Neutrophils are HIGH (How to lower them)

Increase Anti-Inflammatory Foods: Reduce chronic inflammation and support immune balance.

• Turmeric, ginger, leafy greens, cruciferous vegetables (broccoli, kale)

Consume More Omega-3s: Helps lower inflammation and regulate immune response.

• Wild-caught salmon, sardines, walnuts, flaxseeds

Support Gut Health: Strengthening gut bacteria helps reduce excessive immune activation.

• Probiotic-rich foods (yogurt, kefir, kimchi, sauerkraut)
• Prebiotic foods (onions, garlic, asparagus)

Avoid:

• Processed meats & fried foods (increase inflammation)
• Sugar & refined carbs (worsen metabolic inflammation)
• Excess alcohol (weakens immune balance)

If Neutrophils are LOW (How to boost immune response)

Increase Zinc & Vitamin C Intake: Supports immune function and white blood cell production.

• Shellfish, citrus fruits, capsicum, pumpkin seeds

Eat More Protein: Essential for neutrophil production and immune repair.

• Lean meats, eggs, beans, lentils
• Include B12-Rich Foods: Supports immune health. Eggs, dairy, red meat, nutritional yeast

Avoid:

• Excessive fasting or very low-calorie diets (suppress immune response)
• Overconsumption of sugar, which further reduces neutrophil function

If Neutrophils are HIGH (How to lower them – regulate immune function & reduce inflammation)

Manage Stress Effectively

1. Practice Daily Relaxation Techniques: Meditation, deep breathing, or nature walks reduce immune overactivation.
2. Limit Caffeine Intake: Excess caffeine increases cortisol, which can trigger neutrophil overproduction.
3. Engage in Stress-Reducing Activities: Reading, music, or light stretching can help calm the nervous system.

Prioritise Sleep

1. Maintain Consistent Sleep & Wake Times: Poor sleep elevates inflammatory markers like neutrophils.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to improve melatonin production.
3. Keep Bedroom Cool (16–19°C / 60–67°F): A cooler environment supports deeper, more restorative sleep.

Engage in Regular, Moderate Exercise

1. Brisk Walking (3–5x per week): Improves circulation and helps regulate immune function.
2. Strength Training in Moderation: Avoid excessive weightlifting, which can increase inflammation.
3. Prevent Overtraining: Intense exercise without recovery can worsen immune dysfunction.

If Neutrophils are LOW (How to boost immune response – support immune resilience)

Get Daily Sunlight & Optimize Vitamin D

1. Expose Skin to Sunlight (15–30 Minutes Daily): Supports immune cell activation and function.
2. Eat Vitamin D-Rich Foods: Fatty fish, egg yolks, and fortified dairy help maintain optimal immune response.
3. Supplement If Deficient: If natural sources are insufficient, consider vitamin D3 under medical guidance.

Reduce Toxin Exposure

1. Avoid Smoking & Excessive Alcohol: Both damage neutrophil function and weaken the immune system.
2. Consider Sauna Therapy: Sweating supports detoxification and immune resilience.
3. Eat Detox-Supporting Foods: Coriander, leafy greens, and cruciferous vegetables enhance liver function.

Eosinophils are white blood cells involved in allergic reactions, asthma, and fighting parasitic infections.

High eosinophils suggest allergies, asthma, or parasitic infections.

Low eosinophils are typically not a concern unless extremely low.

Men & Women: 0.03 – 0.2 x10⁹/L

If Eosinophils are HIGH (How to lower them)

Identify & Reduce Allergy Triggers: Allergic reactions can elevate eosinophils.

• Consider eliminating common allergens (dairy, gluten, soy) and reintroducing them slowly.
• Try quercetin-rich foods (onions, apples, green tea) to reduce histamine response.

Eat More Anti-Parasitic Foods: High eosinophils may indicate parasite activity.

• Garlic, pumpkin seeds, papaya seeds, coconut oil

Increase Omega-3s & Antioxidants: Helps regulate immune response.

• Wild salmon, turmeric, blueberries, leafy greens

Avoid:

• Processed foods (can contain hidden inflammatory ingredients)
• Excess sugar (feeds parasites and worsens allergies)

If Eosinophils are LOW (No major dietary changes needed)

Continue eating a balanced diet with whole foods, healthy fats, and fiber.

If Eosinophils are HIGH (How to lower them – reduce allergy response & inflammation)

Manage Environmental Allergens

1. Use HEPA Air Filters at Home: Reduces exposure to dust, pet dander, and airborne allergens.
2. Wash Bedding Weekly: Prevents dust mites and allergens from accumulating.
3. Keep Windows Closed During High Pollen Seasons: Limits allergen exposure that may trigger eosinophil activation.

Improve Gut Health

1. Consider Gut Microbiome Testing: Identifies imbalances such as dysbiosis or parasitic infections that may raise eosinophils.
2. Limit Processed Foods & Alcohol: Reduces gut irritation and inflammatory responses.
3. Eat Prebiotic & Probiotic-Rich Foods: Fermented foods like yogurt, kefir, and sauerkraut help regulate immune function.

If Eosinophils are LOW (No major lifestyle changes needed – maintain immune balance)

Maintain a Healthy Lifestyle

1. Continue Regular Exercise & Sleep Routine: Supports long-term immune stability.
2. Eat a Nutrient-Dense, Whole-Foods Diet: Ensures optimal immune resilience and gut health.
3. Monitor for Symptoms If Levels Are Extremely Low: Low eosinophils rarely require intervention but should be tracked.

Platelets are small blood cells responsible for clotting and wound healing. They prevent excessive bleeding but can also contribute to clot formation if levels are too high.

High platelet levels may indicate chronic inflammation, infection, or increased clotting risk.

Low platelet levels suggest poor bone marrow function, autoimmune disease, or bleeding disorders.

Men & Women: 190 – 300 x10⁹/L

If Platelets are HIGH (How to lower them – reduce clotting risk)

Increase Anti-Inflammatory Foods: Helps reduce excessive platelet aggregation.

• Berries, turmeric, ginger, dark leafy greens.

Iron rich foods: Iron deficiency anemia is a common cause of reactive thrombocytosis, where the body increases platelet production in response to low iron levels in the blood.

• Red meat, spinach

Eat Omega-3-Rich Foods: Naturally thins the blood and reduces platelet stickiness.

• Fatty fish, walnuts, flaxseeds.

Support Circulation with Hydrating Foods: Helps prevent thickened blood.

• Cucumbers, watermelon, citrus fruits.

Avoid:

• Processed foods & trans fats (increase inflammation).
• Excess red meat (can increase clotting factors).
• Alcohol (increases inflammation)

If Platelets are LOW (How to increase them – support clotting function)

Increase Vitamin K-Rich Foods: Supports proper clot formation.

• Leafy greens, broccoli, Brussels sprouts.

Ensure Sufficient Vitamin B12 & Folate Intake: Supports bone marrow function.

• Eggs, lean meats, leafy greens.

Consume Protein-Rich Foods: Helps support platelet production.

• Chicken, fish, tofu, dairy.

Avoid:

• Excess alcohol (suppresses platelet production).

If Platelets are HIGH (How to lower them – maintain blood flow & prevent clotting)

Stay Hydrated

1. Drink 2.5–3L of Water Daily: Proper hydration prevents excessive platelet clumping and improves circulation.
2. Consume Hydrating Foods: Eat cucumbers, oranges, and watermelon to support fluid balance.
3. Limit Diuretics Like Excess Caffeine & Alcohol: These can contribute to dehydration and increase clotting risk.

Engage in Regular, Moderate Exercise

1. Walk for 30–45 Minutes Daily: Improves circulation and reduces platelet aggregation.
2. Incorporate Low-Impact Cardio: Cycling, swimming, or rowing can support blood flow without excessive strain.
3. Avoid Prolonged Sitting: Stand up and move every hour to promote healthy circulation.

If Platelets are LOW (How to increase them – support blood clotting & healing)

Prioritise Rest & Recovery

1. Ensure 7–9 Hours of Sleep Per Night: Proper rest supports platelet production and immune function.
2. Avoid Overtraining or Excessive High-Intensity Exercise: Overtraining can suppress platelet production and recovery.
3. Incorporate Active Recovery Days: Light stretching, yoga, or walking can promote circulation without excessive stress.

Support Gut Health

1. Eat Fermented Foods Daily: Include yogurt, kefir, sauerkraut, and kimchi to support gut microbiome health.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to nourish beneficial gut bacteria.
3. Optimize Vitamin K Intake: Eat leafy greens, broccoli, and Brussels sprouts to support clotting function.

MCHC measures the concentration of hemoglobin in red blood cells, helping assess oxygen delivery efficiency. It is useful in diagnosing different types of anemia.

High MCHC may indicate hereditary spherocytosis, dehydration, or chronic disease.

Low MCHC suggests iron deficiency anemia or chronic blood loss.

Men & Women: 310 – 360 g/L

If MCHC is HIGH (How to lower it – support balanced RBC function)

Increase Hydration: Helps maintain proper blood volume and prevent false elevation.

• Drink 2–3 liters of water daily.

Support Liver & Kidney Function: Helps regulate hemoglobin concentration.

• Leafy greens, beetroot, turmeric, artichokes.

Avoid:

• Excess iron supplementation (if levels are already sufficient).

If MCHC is LOW (How to increase it – prevent anemia & oxygen deficiency)

Boost Iron-Rich Foods: Essential for hemoglobin concentration.

• Red meat, poultry, spinach, quinoa.

Increase Vitamin B6 & Folate: Supports hemoglobin synthesis.

• Bananas, eggs, lentils, asparagus.

Avoid:

• Excess caffeine or tannins (may inhibit iron absorption).

If MCHC is HIGH (How to lower it – maintain healthy RBC function)

Stay Well Hydrated

1. Drink 2.5–3L of Water Daily: Proper hydration prevents blood concentration from artificially increasing MCHC.
2. Consume Water-Rich Foods: Include cucumbers, oranges, and watermelon to boost hydration levels.
3. Limit Diuretics Like Excess Caffeine & Alcohol: These can contribute to dehydration and falsely elevated MCHC levels.

Engage in Regular Moderate Exercise

1. Perform 30–45 Minutes of Cardio 3–4x Per Week: Walking, cycling, or swimming helps regulate oxygen transport.
2. Incorporate Low-Impact Strength Training: Light resistance exercises support healthy RBC function without excessive strain.
3. Avoid Prolonged Inactivity: Stand up and stretch every hour to promote circulation.

If MCHC is LOW (How to increase it – support RBC oxygen efficiency)

Improve Sleep & Oxygenation

1. Aim for 7–9 Hours of Restorative Sleep: Deep sleep supports hemoglobin synthesis and oxygen delivery.
2. Address Breathing Issues: If experiencing snoring or sleep apnea, consider a sleep study to optimize oxygen intake.
3. Practice Deep Breathing Exercises: Diaphragmatic breathing or Box Breathing can help improve oxygenation.

Increase Sunlight & Vitamin D

1. Get 15–30 Minutes of Sunlight Daily: Helps stimulate vitamin D production, which supports red blood cell function.
2. Include Vitamin D-Rich Foods: Eat fatty fish, fortified dairy, and egg yolks to optimize RBC health.
3. Monitor Vitamin D Levels If Deficient: Consider supplementation if lab tests indicate low levels.

White blood cells (WBCs) are immune system cells that help fight infections and regulate immune function. They include neutrophils, lymphocytes, monocytes, eosinophils, and basophils.

High WBC counts suggest infection, inflammation, or immune system activation.

Low WBC counts may indicate immune suppression, nutrient deficiencies, or chronic illness.

*If WBC is high see your GP as sometimes these can be serious infections or even cancers of the blood- consider further tests for acute or chronic infection depending on symptoms

Men & Women: 3.8 – 6 x10⁹/L

If WBCs are HIGH (How to lower them)

Increase Anti-Inflammatory Foods: Reduce excessive immune activation.

• Turmeric, green tea, ginger, cruciferous vegetables

Eat More Omega-3s: Help regulate immune responses.

• Fatty fish, flaxseeds, walnuts

Support Gut Health:

• Fermented foods (kimchi, yogurt, miso)

Avoid:

• Processed foods (trigger immune activation)
• Excess sugar & alcohol (suppress immune function over time)

If WBCs are LOW (How to strengthen the immune system)

Increase Zinc & Vitamin C Intake: Support immune function.

• Shellfish, citrus fruits, capsicum, pumpkin seeds

Eat More Protein: Necessary for white blood cell production.

• Lean meats, eggs, beans, lentils

If WBCs are HIGH (How to lower them – support immune balance & reduce inflammation)

Manage Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol and inflammation.
2. Use Meditation Apps Like Headspace or Calm (10–15 Min/Day): Supports relaxation and immune balance.
3. Engage in Relaxing Activities: Reading, listening to music, or nature walks help lower stress-driven inflammation.
4. Spend Time in Morning Sunlight (10–15 Min): Regulates circadian rhythm and stress hormones.

Improve Sleep Quality

1. Aim for 7–9 Hours of Restorative Sleep Per Night: Sleep deprivation increases WBC count and weakens immunity.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Regulates immune function and hormone balance.
3. Reduce Blue Light Exposure Before Bed (1 Hour Prior): Supports melatonin production for deeper sleep.
4. Keep Bedroom Cool (16–19°C / 60–67°F) & Dark: Optimal sleep conditions support immune balance.
5. Try Magnesium or Herbal Teas Before Bed: Supports relaxation and sleep quality.

If WBCs are LOW (How to strengthen the immune system – improve defense & recovery)

Prioritise Rest & Recovery

1. Avoid Overtraining & Chronic Exhaustion: Excessive exercise can suppress WBC levels.
2. Engage in Low-Impact Activities: Walking, gentle yoga, and stretching help immune function without overstressing the body.
3. Ensure Proper Hydration (2.5–3L Daily): Water supports immune function and detoxification.

Ensure Adequate Sunlight & Vitamin D

1. Spend 20–30 Minutes in Direct Sunlight Daily: Vitamin D plays a key role in immune function.
2. Include Vitamin D-Rich Foods: Fatty fish, egg yolks, and fortified dairy improve immune strength.
3. Supplement If Deficient: If natural sources aren't enough, consider vitamin D3 supplementation.

Hematocrit (Packed Cell Volume, PCV) measures the proportion of red blood cells in total blood volume, helping assess oxygen-carrying capacity and hydration levels.

High hematocrit may indicate dehydration, lung disease, or excessive red blood cell production.

Low hematocrit suggests anemia, nutrient deficiencies, or chronic illness.

Men: 40 – 48%
Women: 37 – 44%

If Hematocrit is HIGH (How to lower it – support hydration & blood flow)

Increase Hydration & Electrolytes: Prevents thickened blood.

• Drink at least 2–3 liters of water per day.

Reduce Excess Iron-Rich Foods (if needed): Prevents overproduction of RBCs.

• Limit red meat, organ meats, and iron supplements if levels are excessive.

Consume Omega-3s & Antioxidants: Helps maintain healthy blood viscosity.

• Fatty fish, flaxseeds, berries, dark chocolate.

Avoid:

• Smoking (increases hematocrit).
• Excessive endurance training at high altitude.

If Hematocrit is LOW (How to increase it – support oxygen transport & energy levels)

Increase Iron & B Vitamin Intake: Supports red blood cell production.

• Grass-fed beef, spinach, shellfish, eggs.

Consume Vitamin C with Iron: Enhances absorption.

• Citrus fruits, bell peppers, tomatoes.

Ensure Adequate Protein & Copper Intake: Supports oxygen transport.

• Nuts, seeds, poultry, whole grains.

Avoid:

• Drinking tea or coffee with meals (reduces iron absorption).

If Hematocrit is HIGH (How to lower it – maintain healthy circulation)

Regular Physical Activity & Blood Donation (if recommended)

1. Engage in Moderate Aerobic Exercise 3–5x Per Week: Activities like walking, swimming, or cycling help maintain blood flow.
2. Avoid Prolonged Sitting: Take movement breaks every hour to prevent blood thickening.
3. Donate Blood If Medically Recommended: Helps reduce excessive red blood cell concentration and improves circulation.

Stay Well Hydrated

1. Drink 2.5–3L of Water Daily: Prevents blood from becoming too thick and supports circulation.
2. Consume Hydrating Foods: Eat fruits and vegetables like cucumbers, oranges, and watermelon to boost hydration.
3. Limit Diuretics Like Excess Caffeine & Alcohol: These can contribute to dehydration and increase hematocrit levels.

If Hematocrit is LOW (How to increase it – support oxygen delivery)

Improve Sleep & Oxygenation

1. Aim for 7–9 Hours of Sleep Per Night: Proper rest supports red blood cell production and oxygen delivery.
2. Address Sleep Apnea or Breathing Issues: If experiencing snoring or poor sleep quality, consult a specialist for evaluation.
3. Practice Deep Breathing Exercises: Use diaphragmatic breathing techniques to improve oxygen intake and circulation.

Engage in Moderate Exercise

1. Perform Strength Training 2–3x Per Week: Resistance exercises like squats, lunges, and push-ups help stimulate red blood cell production.
2. Include Low-Impact Cardio: Brisk walking, swimming, or cycling can support oxygen utilization without overexertion.
3. Avoid Overtraining: Excessive high-intensity workouts can lead to fatigue and worsen low hematocrit symptoms.

Red blood cells (RBCs) carry oxygen from the lungs to tissues and remove carbon dioxide. They are essential for energy production, brain function, and overall metabolic health.

High RBC count may indicate dehydration, lung disease, or high-altitude adaptation.

Low RBC count can signal anemia, nutrient deficiencies, or chronic illness.

Men: 4.8 – 5.5 x10¹²/L
Women: 4.3 – 4.8 x10¹²/L

If RBC is HIGH (How to lower it – maintain healthy blood flow)

Increase Hydration: Prevents excessive RBC concentration.

• 2–3 liters of water daily.

Reduce Excess Iron-Rich Foods (if not needed):

• Balance red meat intake with plant-based proteins.

Increase Omega-3s & Antioxidants: Supports vascular health.

• Fatty fish, walnuts, dark chocolate, turmeric.

If RBC is LOW (How to increase it – support oxygen delivery)

Increase Iron-Rich Foods: Supports RBC production.

• Beef, spinach, lentils, pumpkin seeds.

Consume Vitamin C-Rich Foods with Iron: Enhances absorption.

• Citrus fruits, bell peppers, tomatoes.

Ensure Sufficient Folate & B12 Intake: Supports RBC formation.

• Eggs, dairy, fortified cereals, leafy greens.

Avoid:

• Drinking tea or coffee with meals (reduces iron absorption).

If RBC is HIGH (How to lower it – prevent thickened blood)

Consider a sleep study, especially if you snore 

1. Sleep apnoea is a common cause of polycythaemia. 

Avoid smoking: 

1. The carbon monoxide in cigarette smoke reduces the oxygen-carrying capacity of blood, prompting the body to produce more red blood cells.

Regular Exercise & Movement

1. Engage in Cardiovascular Exercise 3–4x Per Week: Activities like jogging, cycling, and swimming improve circulation and prevent excessive RBC buildup.
2. Avoid Prolonged Sitting: Stand up and stretch every hour to promote blood flow and prevent clotting risks.
3. Practice Light Mobility Workouts: Yoga or tai chi can improve circulation without putting excessive strain on the body.

Stay Well Hydrated

1. Drink 2.5–3L of Water Daily: Proper hydration prevents blood from becoming too thick and reduces RBC concentration.
2. Consume Hydrating Foods: Eat water-rich foods like cucumbers, watermelon, and citrus fruits.
3. Limit Diuretics Like Excess Caffeine & Alcohol: These can contribute to dehydration and worsen blood thickness.

If RBC is LOW (How to increase it – support oxygen transport & energy levels)

Improve Sleep Quality

1. Aim for 7–9 Hours of Quality Sleep: Deep sleep is essential for proper RBC production and oxygen transport.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode filters.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for optimal sleep quality.

Manage Stress Levels

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to lower cortisol and support RBC production.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outdoors to regulate stress hormones naturally.

Engage in Moderate Exercise

1. Perform Strength Training 2–3x Per Week: Resistance exercises help stimulate RBC production.
2. Incorporate Low-Impact Aerobic Workouts: Brisk walking, swimming, or cycling can enhance red blood cell production.
3. Avoid Excessive High-Intensity Training: Overtraining can lead to fatigue and worsen low RBC symptoms.

Iron saturation measures the percentage of transferrin binding sites occupied by iron, helping evaluate iron utilization and potential overload.

High iron saturation suggests iron overload, liver disease, or excessive supplementation.

Low iron saturation may indicate iron deficiency, chronic disease, or malabsorption issues.

Men & Women: 24 - 35%

If Iron Saturation is HIGH (How to lower it – prevent iron overload)

Reduce Heme Iron Intake: Helps prevent excessive iron absorption.

• Limit red meat, liver, and processed meats.

Increase Iron-Chelating Foods: Helps reduce excess iron storage.

•  Green tea, turmeric, dark leafy greens.

Avoid:

• High-dose iron supplements (unless prescribed).

If Iron Saturation is LOW (How to increase it – prevent iron deficiency anemia)

Boost Iron-Rich Foods & Vitamin C: Helps increase iron absorption.

• Beef, lentils, eggs, citrus fruits, bell peppers.

Ensure Sufficient B12 & Folate Intake: Supports RBC production.

•  Dairy, eggs, leafy greens, legumes.

Avoid:

• Avoid foods that contribute to inflammation (can be a sign of inflammation): sugar, ultra-processed foods, alcohol, lectins for some individuals, dairy for some individuals.
• Excess tea, coffee, and calcium with iron-rich meals.

If Iron Saturation is HIGH (How to lower it – manage iron metabolism)

Consider Blood Donation (If Medically Recommended)

1. Donate Blood If Advised by a Doctor: Reduces excess iron and supports overall blood balance.
2. Monitor Iron & Ferritin Levels Regularly: Avoid donating too frequently without medical guidance.
3. Avoid Unnecessary Iron Supplements & Fortified Foods: Check food labels for added iron to prevent excess intake.
4. Consider testing for haemochromatosis gene mutation

Increase Physical Activity

1. Engage in Regular Cardio Exercise 3–5x Per Week: Walking, cycling, or swimming helps regulate iron metabolism.
2. Incorporate Strength Training 2–3x Per Week: Resistance exercises improve iron utilization and oxygen transport.
3. Avoid Overtraining: Excessive high-intensity workouts may increase oxidative stress linked to high iron levels.

Support Liver & Kidney Function

1. Stay Hydrated (2.5–3L Daily): Proper hydration supports kidney filtration of excess iron.
2. Eat Liver-Supportive Foods: Include cruciferous vegetables, turmeric, and garlic to enhance detoxification.
3. Limit Alcohol & Processed Foods: These can stress liver function and impair iron regulation.

If Iron Saturation is LOW (How to increase it – improve iron utilisation)

Improve Sleep & Energy Balance

1. Ensure 7–9 Hours of Sleep Per Night: Proper rest supports iron metabolism and prevents fatigue.
2. Reduce Blue Light Before Bed: Avoid screens 1 hour before sleep or use night mode settings.
3. Monitor Symptoms of Fatigue & Weakness: Low iron saturation may cause dizziness and poor concentration.

Optimise Gut Health for Better Absorption

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to enhance gut health and iron uptake.
2. Increase Fiber & Prebiotic Intake: Consume garlic, onions, leeks, and asparagus to support digestion.
3. Avoid Iron-Inhibiting Foods With Meals: Limit tea, coffee, and calcium-rich foods when consuming iron sources.

Vitamin B12 (Cobalamin) is a water-soluble vitamin essential for red blood cell production, nervous system function, and DNA synthesis. It is primarily found in animal-based foods and requires adequate stomach acid and intrinsic factor for absorption.

Low B12 levels may cause fatigue, anemia, brain fog, nerve damage, and mood imbalances.

High B12 levels are usually due to supplementation or liver storage issues, but rarely harmful.

Men & Women: 402 – 811 pmol/L

If B12 is HIGH (How to balance it – optimize absorption & avoid excess storage)

Reduce High-Dose Supplementation: Excessive intake can accumulate in the liver.

Ensure Proper Liver & Kidney Function: Supports B12 metabolism.

• Leafy greens, cruciferous vegetables, beets beetroot, artichokes.

Avoid:

• Excessive B12 injections or high-dose supplements (unless prescribed).

If B12 is LOW (How to increase it – prevent deficiency & nerve damage)

Increase B12-Rich Animal Foods: Best bioavailable sources.

• Liver, eggs, dairy, red meat, shellfish.
• Include Fortified Plant-Based Foods (for vegetarians/vegans):
• Nutritional yeast, fortified plant milks, tempeh.

Consume More Stomach Acid-Supporting Foods: Needed for B12 absorption.

• Apple cider vinegar, ginger, fermented foods.

Avoid:

• Antacids & proton pump inhibitors (PPIs) long-term (can impair B12 absorption).

If B12 is HIGH (How to balance it – avoid unnecessary accumulation)

Monitor Supplementation Intake

1. Adjust Supplement Dosage Based on Blood Work: If taking high-dose B12 (>1000 mcg daily), reduce intake to a lower maintenance dose (e.g., 250-500 mcg) or take it every other day.
2. Switch to Food Sources Instead of Supplements (If Unnecessary): Prioritize B12 from natural sources like eggs, fish, and dairy instead of unnecessary supplementation.
3. Use Methylcobalamin or Hydroxocobalamin Forms If Continuing Supplements: These forms are more bioavailable and better regulated by the body compared to cyanocobalamin.

Ensure Kidney Function is Optimal

1. Increase Hydration to Flush Excess B12 from the Body: Drink 2.5–3L of water daily to support kidney function and excretion of excess B12.
2. Consume Kidney-Supportive Foods: Include cranberries, cucumber, and watermelon to promote kidney detoxification.
3. Monitor Kidney Function (Especially in People with Preexisting Conditions): Request creatinine and eGFR blood tests every 6–12 months to ensure proper B12 clearance.

If B12 is LOW (How to increase it – improve absorption & energy levels)

Optimize Gut Health

1. Include Probiotic-Rich Foods Daily: Eat one serving of yogurt, kefir, sauerkraut, or kimchi per day to support gut microbiome and B12 absorption.
2. Support Stomach Acid Production for Better Absorption: Drink lemon water or apple cider vinegar before meals to stimulate stomach acid, which is needed for B12 uptake.
3. Avoid Gut-Irritating Foods That Can Hinder Absorption: Limit artificial sweeteners, processed foods, and alcohol, which can disrupt gut flora.

Get Regular Blood Tests (if vegan or vegetarian)

1. Test B12 Every 6–12 Months to Detect Deficiency Early: If following a plant-based diet, request Active B12 (Holotranscobalamin) and Methylmalonic Acid (MMA) tests instead of total B12 for a more accurate assessment.
2. Monitor Homocysteine & Folate Alongside B12 Levels: If B12 is low, check folate and homocysteine levels, as these nutrients work together for methylation and brain function.
3. Consider Sublingual or Injection Forms If At Risk for Deficiency: Sublingual methylcobalamin (1,000 mcg 2–3 times per week) or B12 injections (if severely deficient) may be needed for better absorption in individuals with gut issues.

Fasting glucose measures the amount of sugar (glucose) in your bloodstream after at least 8 hours of fasting. It reflects how efficiently your body regulates blood sugar levels.

High fasting glucose indicates insulin resistance, prediabetes, or diabetes.

Low fasting glucose may indicate hypoglycemia, adrenal dysfunction, or under-eating.

Men & Women: 4.16 – 4.72 mmol/L

If Fasting Glucose is HIGH (How to lower it)

Reduce Sugar & High-Glycemic Carbs: Prevents blood sugar spikes.

• Avoid white bread, pastries, sodas, candy.
• Eat low-glycemic carbs (berries, lentils, non-starchy vegetables).

Increase Fiber Intake: Slows glucose absorption.

• Oats, chia seeds, flaxseeds, leafy greens.

Eat More Healthy Fats & Protein: Stabilizes blood sugar.

• Avocados, fatty fish, nuts, eggs, lean meats.

Practice Time Restricted Eating / Intermittent Fasting: 

• Avoid snacking - eating within a shorter window of time in the day reduces the time circulating insulin levels are elevated.
• Go for a 10 min walk after a meal.
• Eat foods in the correct order protein first, carbs last.
• Consider a tablespoon of apple cider vinegar in water prior to eating a high starch meal. 

Avoid:

• Sugary cereals & refined grains (increase glucose).
• Processed snacks & sodas (cause insulin resistance).

If Fasting Glucose is LOW (How to raise it)

Eat Balanced Meals with Quality Carbs: Prevents hypoglycemia.

• Brown rice, quinoa, sweet potatoes, fruit.

Increase Electrolytes: Supports glucose metabolism.

• Potassium-rich foods (bananas, avocados, coconut water).
• Magnesium-rich foods (pumpkin seeds, spinach, almonds).

Avoid:

• Skipping meals (can worsen hypoglycemia).
• Excess caffeine (may interfere with glucose regulation).

If Fasting Glucose is HIGH (How to lower it – improve blood sugar control & insulin sensitivity)

Exercise Regularly

1. Strength Training (3–4x per week): Improves glucose metabolism by increasing muscle glucose uptake.
2. Walk for 10–15 Minutes After Meals: Helps lower post-meal blood sugar naturally.
3. Incorporate Moderate Cardio (2–3x per week): Cycling, swimming, or brisk walking support insulin function.

Improve Sleep Hygiene

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Lack of sleep increases blood sugar levels.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate blood sugar metabolism.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to support melatonin production.

Manage Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol, which impacts blood sugar balance.
2. Engage in Relaxing Activities: Reading, music, or nature walks help lower stress-driven glucose spikes.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and stress hormone regulation.

If Fasting Glucose is LOW (How to balance it – support stable blood sugar levels & energy regulation)

Increase Meal Frequency

1. Eat Small, Balanced Meals Every 3–4 Hours: Prevents hypoglycemia and energy crashes.
2. Include Protein & Healthy Fats in Each Meal: Supports stable glucose release and insulin response.
3. Avoid Long Gaps Between Meals: Skipping meals can lead to blood sugar dips and fatigue.

Engage in Gentle Movement

1. Opt for Walking, Stretching, or Restorative Yoga: Helps maintain circulation without excessive glucose depletion.
2. Avoid Over-Exercising: High-intensity workouts may further lower blood sugar.
3. Monitor Energy Levels During Exercise: Adjust workout intensity if experiencing symptoms of low blood sugar.

HbA1c measures the average blood sugar levels over the past 2-3 months. It provides a long-term picture of glucose control rather than just a single-day snapshot.

High HbA1c suggests prediabetes or diabetes and indicates long-term insulin resistance.
* HbA1c >5.5% warrants medical review.

Low HbA1c may suggest reactive hypoglycemia or adrenal dysfunction.

Men 7 Women: 4.8 - 5.1%

If HbA1c is HIGH (How to lower it)

Adopt a Low-Glycemic Diet: Reduces long-term blood sugar spikes.

• Berries, nuts, seeds, non-starchy vegetables.

Increase Healthy Fats & Protein: Improves insulin sensitivity.

• Salmon, eggs, grass-fed meat, olive oil.

Avoid:

• Processed carbs & sugary foods.
• Excess alcohol (affects glucose metabolism).

If HbA1c is LOW (How to raise it if too low)

Increase Healthy Carbs: Prevents chronic hypoglycemia.

• Sweet potatoes, whole grains, fruit.

Avoid:

• Excessive fasting or restrictive dieting.

If HbA1c is HIGH (How to lower it – improve blood sugar control & insulin sensitivity)

Exercise Regularly

1. Strength Training (3–4x per week): Resistance exercises improve insulin sensitivity and glucose uptake.
2. Walk for 10–15 Minutes After Meals: Helps lower post-meal blood sugar and HbA1c.
3. Incorporate HIIT or Moderate Cardio (2–3x per week): Supports metabolic health and glucose regulation.

Improve Sleep Quality

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Poor sleep disrupts insulin function and increases HbA1c.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate blood sugar metabolism.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to improve melatonin production.

Manage Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol, which impacts blood sugar.
2. Engage in Relaxing Activities: Reading, music, or nature walks help lower stress-driven blood sugar spikes.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and hormone balance.

If HbA1c is LOW (How to balance it – support stable blood sugar levels & energy regulation)

Increase Meal Frequency

1. Eat Small, Balanced Meals Every 3–4 Hours: Prevents dips in blood sugar and energy crashes.
2. Include Healthy Fats & Proteins in Each Meal: Supports stable glucose and insulin function.
3. Consume Complex Carbohydrates in Moderation: Whole grains, root vegetables, and legumes help maintain blood sugar.

Avoid Overtraining

1. Balance High-Intensity Workouts with Rest Days: Excessive HIIT can lead to hypoglycemia.
2. Prioritise Recovery Activities: Gentle stretching, yoga, or walking promote glucose balance.
3. Monitor Energy Levels During Exercise: Adjust workout intensity based on symptoms of low blood sugar.

HDL cholesterol is known as "protective cholesterol" because it helps remove excess cholesterol from the bloodstream and transports it to the liver for elimination. Higher HDL levels are associated with a lower risk of heart disease.

Low HDL levels increase the risk of heart disease, as the body has fewer protective particles to clear cholesterol from arteries.

Higher HDL is generally protective, but extremely high levels can indicate chronic inflammation or an overactive immune system.

Men: 1.42 - 2.40 mmol/L
Women: 1.42 - 2.40 mmol/L

If HDL is LOW (How to increase it)

Increase Healthy Fats: Helps boost HDL.

• Extra virgin olive oil, avocados, nuts, seeds

Eat More Omega-3-Rich Foods: Supports HDL function and can modestly raise HDL.

• Fatty fish (salmon, mackerel), flaxseeds, walnuts

Consume Polyphenol-Rich Foods: Helps improve HDL efficiency.

• Dark chocolate, berries, green tea

Avoid:

• High sugar intake, which lowers HDL and increases inflammation
• Trans fats, which disrupt healthy cholesterol metabolism

If HDL is HIGH (Extremely High Levels & When to Monitor)

Monitor for Inflammation: Extremely high HDL (>2.5 mmol/L) may indicate inflammation rather than protection.

• Check hs-CRP and inflammatory markers.

Avoid Excessive Alcohol:

• Moderate alcohol can raise HDL, but too much may cause liver dysfunction.

If HDL is HIGH (When to monitor for inflammation)

Assess Chronic Inflammation 

1. If HDL is >2.5 mmol/L, Check for Autoimmune or Inflammatory Conditions: Chronically high HDL can indicate systemic inflammation.
2. Monitor CRP & Other Inflammatory Markers: High HDL isn't always protective if inflammation is present.

If HDL is LOW (How to increase it – support heart health & lipid balance)

Exercise Regularly

1. Aim for 7,000–10,000 Steps Per Day: Walking supports HDL production.
2. Perform Strength Training & Moderate Cardio 3–5x Per Week: Improves HDL levels.
3. Include HIIT Workouts If Tolerable: Short bursts of high-intensity exercise may help increase HDL.

Quit Smoking

1. Smoking Lowers HDL & Increases Oxidative Stress: Quitting can significantly improve HDL.

Improve Sleep Quality

1. Follow a Consistent Sleep Schedule: Sleep deprivation negatively impacts HDL.
2. Reduce Blue Light Before Bed & Limit Caffeine Intake After Noon: Supports deeper sleep.
3. Avoid Alcohol Before Bed: Alcohol disrupts sleep quality and metabolism.

Triglycerides are a type of fat in the blood that stores extra calories from food. They increase when the body converts excess sugar and carbohydrates into fat, especially with insulin resistance. High triglycerides indicate poor metabolic health and higher risk of heart disease, insulin resistance, fatty liver and obesity.

High triglycerides mean the body isn’t processing fats efficiently, often due to excess sugar and processed foods.

Extremely low triglycerides may indicate malabsorption, metabolic dysfunction, or chronic disease.

*Eating will raise circulating triglyceride levels in the blood. Ensure the test was done after a period of fasting (ideally 12-14 hours).

Men & Women: 0.79- 0.9 mmol/L

If Triglycerides are HIGH (How to lower them)

Reduce Sugar & Refined Carbs: Excess sugar converts to triglycerides.

•  Avoid sodas, pastries, white bread

Increase Omega-3 Intake: Helps lower triglycerides.

• Fatty fish, walnuts, flaxseeds

Eat More Fiber: Slows fat absorption and stabilizes blood sugar.

• Leafy greens, legumes, chia seeds

If Triglycerides are LOW (How to balance them)

Ensure Adequate Caloric Intake:

•  Very low triglycerides may indicate malabsorption or malnutrition. 

Assess Digestive Health:

• Check for issues like coeliac disease or gut infections.

If Triglycerides are HIGH (How to lower them – improve fat metabolism & heart health)

Exercise Regularly

1. Daily Post-Meal Walks: Helps burn triglycerides and improve insulin response.
2. Aim for 7,000–10,000 Steps Per Day: Regular movement prevents triglyceride buildup.
3. Strength Training & HIIT Workouts (3–4x Per Week): Improves fat metabolism.

Improve Sleep Quality

1. Aim for 7–9 Hours of Restful Sleep Per Night: Poor sleep increases triglycerides.
2. Limit Blue Light Exposure Before Bed: Supports melatonin production for deep sleep.
3. Maintain a Consistent Sleep Schedule: Even on weekends to regulate metabolism.

Manage Stress

1. Practice Deep Breathing (Box Breathing): Helps regulate cortisol, which influences triglycerides.
2. Spend Time Outdoors Daily: Sunlight and nature exposure reduce stress-driven inflammation.
3. Engage in Social & Relaxing Activities: Laughter therapy (comedy, pets, hobbies) lowers stress hormones.

Limit Alcohol Intake

1. Avoid Beer, Cocktails, and Sugary Mixers: Alcohol raises triglyceride levels.

If Triglycerides are LOW (How to balance them – optimise fat metabolism)

Check for Over-Exercising or Excessive Caloric Restriction

1. Athletes & Low-Fat Dieters May Have Low Triglycerides: Ensure sufficient calorie and fat intake.

Assess Hormonal Health

1. Check for Thyroid Imbalances or HPA-Axis Dysfunction: Low triglycerides may indicate metabolic issues.

Total cholesterol is the sum of all types of cholesterol in your blood, including LDL (low-density lipoprotein), HDL (high-density lipoprotein), and other lipid components. It gives an overall picture of cholesterol balance, but on its own, it doesn’t indicate heart disease risk—it must be evaluated alongside LDL, HDL, and triglycerides.

Cholesterol is essential for hormone production, vitamin D synthesis, brain function, and cell repair. Cholesterol should be viewed as a part of overall cardiovascular and metabolic health, looking at its balance and particle type rather than total value alone.

A high total cholesterol level does not necessarily mean higher risk, as high HDL (good cholesterol) can raise total cholesterol without being harmful.

Low cholesterol may impair hormone production, affecting energy, mood, and cognitive function.

Men & Women Optimal: 4.1 – 5.1 mmol/L

If Total Cholesterol is HIGH (How to lower it)

Increase Fiber Intake: Helps remove excess cholesterol from the body.

• Oats, flaxseeds, chia seeds, legumes, leafy greens

Eat More Healthy Fats: Helps balance cholesterol.

• Extra virgin olive oil, avocados, walnuts, almonds

Consume Antioxidant-Rich Foods: Prevents cholesterol oxidation.

• Berries, dark chocolate, turmeric, green tea

Avoid:

• Fried foods & trans fats (increase LDL and inflammation)
• Sugar & refined carbs (spike insulin, worsen cholesterol balance)
• Excess alcohol (affects liver function and cholesterol metabolism)

If Total Cholesterol is LOW (How to increase it when too low is a problem)

Increase Cholesterol-Rich Foods: Supports hormone function.

• Pasture-raised eggs, grass-fed butter, organ meats, full-fat dairy

Eat More Healthy Saturated Fats: Helps maintain adequate cholesterol levels.

• Coconut oil, ghee, dark chocolate

Avoid:

• Overuse of cholesterol-lowering medications without medical supervision
• Extremely low-fat diets, which can disrupt hormone production

If Total Cholesterol is HIGH (How to lower it – support cardiovascular health & lipid balance)

Exercise Regularly

1. Perform Strength Training & Cardio 3–5x Per Week: Both help improve cholesterol balance.
2. Aim for 7,000–10,000 Steps Daily: Walking lowers cholesterol-related heart disease risk.
3. Avoid a Sedentary Lifestyle: Stand and move frequently throughout the day.

Manage Stress

1. Practice Deep Breathing (Box Breathing): Inhale 4 sec, hold 4 sec, exhale 4 sec to lower cortisol.
2. Engage in Relaxing Activities: Reading, music, and nature walks help reduce stress-driven cholesterol production.
3. Limit Social Media & News If Anxiety-Inducing: Chronic stress worsens lipid imbalances.

Prioritize Sleep

1. Maintain a Consistent Sleep Schedule (Even on Weekends): Poor sleep negatively impacts cholesterol metabolism.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode.
3. Keep Bedroom Cool (16–19°C / 60–67°F): Optimal sleep environment supports hormone regulation.

Check Thyroid Function (TSH, T3, T4)

1. Treat Hypothyroidism If Present: Low thyroid function is linked to elevated cholesterol levels.
2. Monitor Regularly If Experiencing Fatigue, Hair Loss, or Weight Gain: These can indicate thyroid-related cholesterol issues.

If Total Cholesterol is LOW (How to increase it when too low is a problem)

Include Resistance Training

1. Engage in Strength Training 2–3x Per Week: Supports healthy cholesterol metabolism and hormone balance.
2. Avoid Excessive Endurance Training Without Strength Work: Overtraining may reduce cholesterol too much.

Optimize Nutrient Intake

1. Ensure Adequate Zinc, Vitamin D, & B Vitamins: These are essential for cholesterol metabolism.
2. Eat Whole, Nutrient-Dense Foods: Fatty fish, eggs, and avocados support healthy cholesterol levels.

Assess Digestive Health

1. Monitor Stomach Acid & Bile Production: Low stomach acid or gallbladder issues can contribute to low cholesterol.
2. Include Probiotics & Digestive Enzymes If Needed: Supports nutrient absorption.

eGFR estimates how well the kidneys are filtering waste from the blood, helping detect early kidney disease and overall renal function.

Low eGFR suggests impaired kidney function, which may be caused by chronic disease, dehydration, or high blood pressure.

High eGFR is generally not concerning unless excessive protein loss is detected.

Men: 90 – 130 mL/min/1.73m²
Women: 90 – 120 mL/min/1.73m²

If eGFR is LOW (How to increase it – support kidney function & filtration efficiency)

Increase Hydration: Supports optimal filtration rate.

• Drink 2–3 liters of water daily.

Reduce High Sodium & Processed Foods: Prevents kidney strain.

• Avoid excess salt, canned foods, processed meats.

Support Kidney Function with Alkalizing Foods: Helps reduce acidity in the body. 

• Leafy greens, cucumber, watermelon, lemon water.

Avoid:

• Excess protein intake (can stress kidneys).
• High phosphate foods (processed cheese, sodas).

If eGFR is HIGH (How to balance it – optimize kidney workload & filtration efficiency)

Ensure Proper Protein Balance: Avoid excessive intake that may lead to protein loss.

• Balance protein intake with healthy fats & fiber.

Support Electrolyte Balance: Helps maintain proper kidney function.

• Magnesium-rich foods (almonds, dark leafy greens, bananas).

Avoid:

• Chronic dehydration (can temporarily increase eGFR).

If eGFR is LOW (How to increase it – support kidney health & detoxification)

Engage in Regular Low-Impact Exercise

1. Walk for 30–45 Minutes Daily: Supports circulation and kidney function without excessive strain.
2. Try Swimming or Water-Based Exercises: Reduces impact on joints while improving blood flow to the kidneys.
3. Practice Yoga or Gentle Stretching: Helps manage stress and improve circulation to support kidney filtration.

Improve Sleep Quality

1. Ensure 7–9 Hours of Restorative Sleep: The kidneys repair and regenerate most efficiently during deep sleep.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to enhance melatonin production.
3. Keep a Consistent Sleep Schedule: Going to bed at the same time daily improves overall metabolic function.

Monitor Blood Pressure: 

1. Keep Blood Pressure Within a Healthy Range: leads to kidney damage; stress management to keep blood pressure levels optimal

If eGFR is HIGH (How to balance it – optimise kidney workload & metabolic function)

Stay Well Hydrated & Avoid Chronic Stress

1. Drink 2.5–3L of Water Daily: Proper hydration supports kidney function and reduces unnecessary workload.
2. Practice Stress-Reduction Techniques: Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) helps lower stress-related kidney strain.
3. Engage in Relaxing Activities: Reading, nature walks, and meditation help balance stress hormones that affect kidney function.

Regular Blood Tests for Monitoring

1. Monitor Kidney Function Every 6–12 Months: Regular testing ensures stable eGFR levels over time.
2. Check for Other Kidney Markers: Creatinine, urea, and electrolytes help provide a full picture of kidney health.
3. Consult a Healthcare Provider If eGFR Is Significantly High: Addressing underlying metabolic issues early can prevent long-term kidney stress.

Creatinine is a waste product of muscle metabolism, filtered out by the kidneys. It helps assess kidney function, muscle health, and hydration levels.

High creatinine levels may indicate kidney dysfunction, dehydration, or high muscle mass.

Low creatinine levels suggest muscle loss, malnutrition, or liver dysfunction.

Men: 70 – 97.24
Women: 70.72 - 92.8

If Creatinine is HIGH (How to lower it – support kidney function & filtration)

Increase Hydration: Helps kidneys filter creatinine efficiently.

• Drink at least 2–3 liters of water per day.

Moderate Protein Intake (if kidney function is impaired):

• Balance red meat with plant-based proteins (legumes, tofu).

Support Kidney Detox with Anti-Inflammatory Foods:

• Berries, turmeric, cruciferous vegetables, dandelion tea.

Avoid:

• Overuse of creatine supplements (if underlying kidney impairment).

If Creatinine is LOW (How to increase it – support muscle health & metabolism)

Increase Protein-Rich Foods: Supports muscle maintenance.

• Lean meats, fish, eggs, dairy, legumes.

Consume More Iron & B12: Helps with energy and muscle function.

• Shellfish, red meat, fortified plant-based foods.

Avoid:

• Prolonged fasting or calorie restriction (can reduce muscle mass).

If Creatinine is HIGH (How to lower it – support kidney filtration & muscle recovery)

Engage in Regular, Moderate Exercise

1. Perform Low-Impact Cardio 3–5x Per Week: Walking, swimming, or cycling supports circulation and kidney function.
2. Incorporate Light Strength Training 2–3x Per Week: Helps maintain muscle without overloading the kidneys.
3. Avoid Excessive High-Intensity Workouts: Overtraining can increase muscle breakdown and raise creatinine levels.

Prioritise Rest & Recovery

1. Ensure 7–9 Hours of Sleep Per Night: Deep sleep helps kidneys efficiently filter waste.
2. Incorporate Active Recovery Days: Gentle stretching, yoga, or foam rolling can support muscle repair without excessive strain.
3. Stay Hydrated Throughout the Day: Drinking 2.5–3L of water supports kidney filtration and detoxification.

If Creatinine is LOW (How to increase it – support strength & energy levels)

Incorporate Strength Training

1. Perform Resistance Training 2–3x Per Week: Squats, lunges, and push-ups help prevent muscle loss and support creatinine production.
2. Engage in Compound Movements: Deadlifts, bench presses, and rows enhance muscle growth and energy production.
3. Balance Strength & Functional Movements: Activities like kettlebell swings and resistance band exercises support overall muscular health.

Ensure Adequate Sleep & Stress Management

1. Prioritise 7–9 Hours of Quality Sleep: Deep sleep supports muscle recovery and creatinine production.
2. Manage Stress With Relaxation Techniques: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) or guided meditation.
3. Monitor Energy Levels & Adjust Training Accordingly: Avoid extreme fatigue by balancing activity with adequate rest.

ALT is a liver-specific enzyme involved in amino acid metabolism. It is a sensitive marker for liver health, and high levels suggest liver inflammation or damage.

High ALT levels indicate liver cell damage from infections, alcohol, medications, or metabolic dysfunction.

Low ALT levels are generally not concerning but may be linked to poor metabolic function or B6 deficiency.

Men & Women: 10 - 30 U/L

If ALT is HIGH (How to lower it – support liver detoxification)

Increase Liver-Supporting Foods: Helps the liver regenerate.

• Beetroot, turmeric, dandelion greens, cruciferous vegetables.

Reduce carbohydrate and fructose intake:

• fatty liver is the most common cause of ALT elevation. 

Consume Antioxidants & Polyphenols: Reduces liver stress.

• Berries, green tea, dark chocolate, citrus fruits.

Optimize Omega-3 Intake: Balances liver fat metabolism.

• Fatty fish, walnuts, flaxseeds.

Avoid:

• Excess alcohol (major contributor to ALT elevation).
• Consider Intermittent Fasting or Time Restricted Eating to reduce liver fat accumulation

If ALT is LOW (How to support enzyme function & metabolism)

Ensure B6 & Magnesium Intake: Low ALT can be a sign of B6 deficiency. 

• Chickpeas, bananas, avocados, poultry.

Include Healthy Fats & Proteins: Supports overall metabolic function.

• Eggs, olive oil, nuts, dairy.

Avoid:

• Extreme fasting or prolonged calorie restriction (may reduce enzyme function).

If ALT is HIGH (How to lower it – support liver repair & inflammation reduction)

Stay Hydrated & Improve Bile Flow

1. Drink Lemon Water or Herbal Teas Daily: Supports liver detoxification and bile flow (milk thistle, dandelion tea).
2. Increase Water Intake to 2.5–3L Per Day: Proper hydration helps flush toxins from the liver.
3. Consume Bitter Foods to Stimulate Bile Production: Include arugula, grapefruit, and artichokes in meals.

Engage in Regular, Moderate Exercise

1. Walk for 30–45 Minutes Daily: Improves circulation and enhances liver detoxification.
2. Swim or Practice Yoga 2–3x Per Week: Reduces inflammation and supports metabolic function.
3. Incorporate Low-Impact Strength Training: Use resistance bands or light weights to promote muscle and liver health.

Prioritize Rest & Recovery

1. Avoid Overtraining or Excessive High-Intensity Workouts: Chronic overtraining may stress the liver and worsen ALT elevation.
2. Incorporate Active Recovery Days: Stretching, foam rolling, and gentle walks support liver function.
3. Monitor Energy Levels & Rest When Needed: Fatigue can signal the need for more recovery time.

If ALT is LOW (How to support enzyme function & liver health)

Improve Sleep Hygiene

1. Aim for 7–9 Hours of Quality Sleep: Deep sleep is crucial for liver regeneration and enzyme activity.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode settings.
3. Maintain a Cool Sleeping Environment: Set bedroom temperature to 16–19°C (60–67°F) for better sleep quality.

Include Strength Training & Regular Movement

1. Perform Strength Training 2–3x Per Week: Helps maintain metabolic and liver health through resistance exercises.
2. Avoid Prolonged Sitting: Stand up and stretch every hour to improve circulation.
3. Engage in Functional Movement Exercises: Squats, lunges, and core workouts support metabolic function.

GGT is an enzyme involved in liver detoxification and bile flow. It is a marker of liver function, alcohol-related liver stress, and bile duct health.

High GGT levels suggest liver damage, bile duct obstruction, excessive alcohol intake, or oxidative stress.

Low GGT levels are generally not a concern but may indicate antioxidant deficiency or poor bile flow.

Men & Women: 10 - 17 U/L

If GGT is HIGH (How to lower it – support liver detox & bile flow)

Eat Liver-Detoxifying Foods: Helps flush out toxins.

• Cruciferous vegetables, artichokes, garlic, turmeric.

Reduce carbohydrate and fructose intake: fatty liver is on of the most common causes of GGT elevation. 
 
Increase Glutathione & Antioxidants: Reduces oxidative stress.

• Avocados, spinach, asparagus, sulfur-rich foods (eggs, onions).

Boost Hydration & Electrolytes: Supports liver cleansing.

• Lemon water, coconut water, herbal teas.

Consider Intermittent Fasting or Time Restricted Eating: Helps reduce liver fat accumulation

Avoid:

• Alcohol (major contributor to high GGT).
• Processed foods & fried foods (increase liver inflammation).

If GGT is LOW (How to optimize bile function & antioxidant support)

Increase Healthy Fats for Bile Production: Supports digestion.

• Avocados, olive oil, nuts, fatty fish.

Ensure Sufficient Sulfur-Rich Foods: Supports detox pathways.

• Eggs, garlic, onions, cruciferous vegetables.

Avoid:

• Extreme low-fat diets (can impair bile production).

If GGT is HIGH (How to lower it – support liver & bile detoxification)

Limit Alcohol & Toxin Exposure

1. Reduce Alcohol Intake or Eliminate It Completely: Alcohol is one of the main drivers of elevated GGT levels.
2. Avoid Processed Foods & Artificial Additives: Limit trans fats, preservatives, and high-fructose corn syrup.
3. Filter Drinking Water: Reduce exposure to heavy metals and toxins that may impact liver function.

Engage in Gentle Detox Practices

1. Use Infrared Saunas or Steam Baths Weekly: Helps eliminate toxins through sweating.
2. Practice Dry Brushing Before Showers: Stimulates lymphatic drainage to support detox.
3. Increase Sulfur-Rich Foods: Consume garlic, onions, and cruciferous vegetables to aid liver detox.

If GGT is LOW (How to optimize bile flow & digestion)

Engage in Light-to-Moderate Exercise

1. Walk for 30–45 Minutes Daily: Enhances circulation and natural detox pathways.
2. Practice Rebounding (Mini-Trampoline): Helps stimulate lymphatic drainage and liver function.
3. Try Gentle Yoga or Stretching: Supports digestion and bile flow regulation.

Prioritize Gut Health

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut for digestive support.
2. Use Digestive Bitters Before Meals: Herbs like gentian and dandelion root help stimulate bile production.
3. Increase Fiber Intake: Eat flaxseeds, chia seeds, and leafy greens to support regular digestion and bile flow.

AST is an enzyme found in the liver, heart, and muscles, playing a role in amino acid metabolism and energy production. It is released into the blood when liver cells, muscle tissue, or the heart are damaged.

High AST levels may indicate liver damage, muscle injury, or heart disease.

Low AST levels are generally not concerning but may suggest B6 deficiency or metabolic imbalances.

Men & Women: 10 - 30 U/L

If AST is HIGH (How to lower it – support liver repair & reduce inflammation)

Increase Liver-Supportive Nutrients: Supports detoxification.

• Leafy greens, cruciferous vegetables, turmeric, dandelion tea.

Eat More Omega-3s & Antioxidants: Helps reduce oxidative stress.

• Fatty fish, walnuts, berries, green tea.

Ensure Sufficient B Vitamins & Magnesium: Supports enzyme function.

• Grass fed meat, legumes, eggs, nuts.

Avoid:

• Alcohol (a major contributor to high AST, it directly damages liver cells).
• Processed and fried foods (increase liver inflammation).

If AST is LOW (How to optimise enzyme activity & metabolic health)

Increase Protein Intake: Supports muscle and liver function.

• Lean meats, fish, dairy, lentils.

Ensure Adequate Vitamin B6 Intake: Essential for AST function.

• Chickpeas, bananas, poultry, potatoes.

Avoid:

• Over-restricting protein or calories (may slow metabolism).

If AST is HIGH (How to lower it – protect liver & reduce inflammation)

Reduce Alcohol & Toxin Exposure

1. Limit Alcohol Intake: Reduce or eliminate alcohol to prevent liver inflammation and excess AST production.
2. Avoid Environmental Toxins: Minimize exposure to pesticides, plastics (BPA), and air pollutants that strain the liver.
3. Check Medication Side Effects: Consult a doctor about potential liver-impacting medications (e.g., acetaminophen, NSAIDs).

Engage in Regular, Low-Impact Exercise and avoid over training

1. Walk for 30–45 Minutes Daily: Supports circulation and enhances liver detoxification.
2. Swim or Do Light Strength Training: Reduces inflammation without causing excessive muscle breakdown.
3. Practice Yoga or Tai Chi: Lowers stress while promoting gentle movement and detoxification.

Improve Sleep Quality

1. Aim for 7–9 Hours of Deep Sleep: Restorative sleep supports liver regeneration and enzyme function.
2. Reduce Blue Light Before Bed: Avoid screens 1 hour before sleep or use blue light filters.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for better sleep quality.

Reduce Chronic Stress

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to lower stress and inflammation.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outside to regulate stress hormones and support liver health.

If AST is LOW (How to support enzyme function)

Include Strength Training & Movement

1. Perform Resistance Training 3x Per Week: Helps maintain muscle metabolism and enzyme function.
2. Incorporate Functional Exercises: Include squats, lunges, and push-ups to support overall metabolic health.
3. Avoid a Sedentary Lifestyle: Stand up and move every hour to promote circulation and enzyme activity.

Support Gut Health for Nutrient Absorption

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to support gut microbiome health.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to improve nutrient absorption.
3. Optimize Vitamin B6 Levels: Eat bananas, sunflower seeds, and chickpeas, which help with AST function.

TSH is a hormone produced by the pituitary gland that signals the thyroid to produce thyroid hormones (T3 & T4). It is the main marker used to assess overall thyroid function and helps regulate metabolism, energy levels, and body temperature.

High TSH suggests hypothyroidism (underactive thyroid), meaning the thyroid is not producing enough hormones.

Low TSH suggests hyperthyroidism (overactive thyroid) or excessive thyroid medication use.

Men & Women: 1.8 - 2.5 mIU/L

If TSH is HIGH (How to lower it – support thyroid function)

Increase Iodine-Rich Foods: Supports thyroid hormone production.

• Seaweed, iodized salt, dairy, fish.

Eat More Selenium & Zinc: Supports thyroid hormone conversion.

• Brazil nuts, eggs, shellfish, pumpkin seeds.

Consume Anti-Inflammatory Foods: Helps reduce autoimmune-related thyroid dysfunction.

• Turmeric, green tea, berries, leafy greens.

Reduce heavy metal exposure: Heavy metals like mercury and lead can negatively affect thyroid function. 

• Consider avoiding high mercury seafood and focus on SMASH fish (salmon, mackerel, anchovies, sardines, herring). 

Drink filtered water and eat organic where possible. 

Avoid:

• Highly processed foods (may disrupt thyroid function).
• Excessive goitrogenic foods (large amounts of raw cruciferous vegetables).  Cooking reduces their effect. 

If TSH is LOW (How to balance it)

Reduce Excess Iodine (if applicable): Too much iodine can suppress TSH.

• Limit excessive seaweed and iodine supplements.

Eat More Whole Foods: Helps regulate hormone balance.

• Vegetables, nuts, lean proteins, and whole grains.

Avoid:

• Stimulants like caffeine in excess (can worsen hyperthyroid symptoms).

If TSH is HIGH (How to lower it – support thyroid function & hormone balance)

Reduce Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps lower cortisol, which can suppress thyroid function.
2. Engage in Relaxing Activities: Reading, music, or nature walks help lower stress hormones.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and hormone balance.

Improve Sleep Quality

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Supports optimal thyroid function.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate hormones and energy levels.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to support melatonin production.

Engage in Moderate Exercise

1. Incorporate Strength Training (2–3x per week): Helps maintain muscle mass and metabolism.
2. Daily Walking or Low-Impact Cardio: Supports circulation and thyroid function.
3. Avoid Excessive Endurance Training: Overtraining can worsen hypothyroid symptoms.

Consider Thyroid Antibody Testing

1. Check for Autoimmune Thyroid Disorders (Hashimoto’s): Elevated TSH may be linked to autoimmune causes.
2. Monitor TPO & TG Antibodies: Helps assess underlying thyroid inflammation.
3. Track Thyroid Trends Over Time: Regular testing ensures proper treatment and monitoring.

If TSH is LOW (How to balance it – regulate thyroid hormone production & energy levels)

Ensure Proper Sleep

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Hyperthyroidism can cause insomnia, so a structured sleep routine is key.
2. Maintain a Consistent Bedtime Routine: Helps regulate circadian rhythm and hormone secretion.
3. Reduce Blue Light Exposure Before Bed: Supports melatonin production and deeper sleep.

Avoid Overexercising

1. Opt for Gentle Movement (Yoga, Pilates, or Stretching): Supports the body without overstressing the thyroid.
2. Limit High-Intensity Cardio or Overtraining: Excessive exercise may worsen thyroid imbalances.
3. Prioritise Recovery & Rest Days: Prevents burnout and excessive thyroid hormone fluctuations.

Consider Thyroid Antibody Testing

1. Check for Autoimmune Thyroid Conditions (Graves' Disease): Low TSH can indicate an overactive thyroid due to an immune response.
2. Monitor Thyroid Hormone Levels (T3 & T4): Helps assess overall thyroid activity.
3. Consult a Doctor if Symptoms Persist: Regular monitoring ensures proper thyroid function management.

Albumin is a protein made by the liver that helps maintain fluid balance, transport nutrients, and support immune function. It is an indicator of liver health, kidney function, and nutritional status.

High albumin levels are often due to dehydration or high protein intake.

Low albumin levels may indicate liver disease, malnutrition, kidney dysfunction, or chronic inflammation.

Men & Women: 45 – 50 g/L

If Albumin is High

(How to help lower it — by supporting hydration and liver function)

Increase your daily water intake to maintain proper fluid balance and prevent dehydration, which can falsely elevate albumin levels.

• Aim for 2–3 litres of water per day.

Include antioxidant-rich foods that support liver function, which plays a key role in regulating albumin levels.

• Focus on foods like beetroots, turmeric, leafy greens, and cruciferous vegetables.

Minimise high-sodium processed foods, as these can contribute to dehydration and worsen fluid imbalance.

If Albumin is Low

(How to help increase it — by supporting protein intake and liver health)

Increase your intake of high-quality protein, as albumin is a protein made by the liver.

• Prioritise protein sources like eggs, fish, chicken, Greek yogurt, tofu, quinoa, and legumes.

Ensure you’re getting enough zinc and B vitamins, which are essential for protein metabolism and liver function. 

• Good sources include shellfish, pumpkin seeds, lentils, and leafy greens.

Avoid consistently low-protein diets, as insufficient protein intake can directly contribute to low albumin levels.

If Albumin is HIGH (How to lower it – support hydration & balance)

Stay Hydrated

1. Monitor Urine Color for Hydration Status: Aim for pale yellow urine as a sign of adequate hydration.
2. Increase Water Intake Gradually: Drink 2.5–3L of water per day, adjusting based on activity levels and climate.
3. Consume Water-Rich Foods: Eat cucumbers, watermelon, and oranges to improve hydration through food sources.

Limit Excessive Alcohol Consumption

1. Reduce Alcohol Intake to Avoid Dehydration: Limit alcohol to moderate levels (1 drink per day for women, 2 for men).
2. Alternate Alcohol with Water: Drink a glass of water between alcoholic beverages to maintain hydration.
3. Choose Lower-Alcohol & Hydrating Options: Opt for spritzers, kombucha, or non-alcoholic beverages instead of high-proof alcohol.

If Albumin is LOW (How to increase it – improve nutritional status)

Strength Training & Resistance Exercise

1. Engage in Weight Training 3–4x Per Week: Perform squats, deadlifts, push-ups, and resistance exercises to stimulate protein utilization.
2. Focus on Muscle Recovery & Protein Intake: Consume lean proteins post-workout to support muscle and liver function.
3. Incorporate Full-Body Workouts: Combine compound movements with core exercises to enhance metabolic efficiency.

Improve Gut Health for Better Absorption

1. Eat Probiotic-Rich Foods Daily: Include yogurt, kefir, sauerkraut, and miso to support gut microbiome and nutrient absorption.
2. Support Digestive Enzyme Production: Consume pineapple and papaya, which contain natural enzymes to aid protein digestion.
3. Reduce Gut Irritants: Minimize processed foods, excess caffeine, and alcohol, which can impair nutrient absorption.

High ferritin levels may indicate iron overload, inflammation, or liver disease.

Low ferritin levels suggest iron deficiency, anemia, or chronic blood loss.

Men: 44.9 – 79 µg/L
Women: 50 – 79 µg/L

If Ferritin is HIGH (How to lower it – prevent iron overload & oxidative stress)

Reduce Excess Iron-Rich Foods: Prevents further accumulation.

• Limit red meat, liver, iron-fortified cereals.

Increase Antioxidants & Polyphenols: Helps regulate iron storage.

• Berries, green tea, turmeric, dark chocolate.

Avoid:

• High-dose iron supplements (unless medically necessary).
  Foods that contribute to inflammation: sugar, ultra-processed foods, alcohol, lectins for some individuals, dairy for some individuals.

If Ferritin is LOW (How to increase it – prevent anemia & fatigue)

Increase Iron-Rich Foods: Supports iron stores.

• Red meat, liver, eggs, lentils, spinach, pumpkin seeds.

Consume Vitamin C with Iron: Enhances absorption.

• Citrus fruits, tomatoes, bell peppers.

Avoid:

• Drinking tea or coffee with meals (reduces iron absorption).
• Avoid long term use of proton pump inhibitors - PPIs reduce stomach acid, which is essential for iron absorption.

If Ferritin is HIGH (How to lower it – prevent excessive iron accumulation)

Regular Blood Donation (If Medically Appropriate)

1. Donate Blood If Advised by a Doctor: Helps lower excess iron stores and reduce oxidative stress.
2. Monitor Iron & Ferritin Levels Regularly: Avoid donating too frequently without medical guidance.
3. Consume Foods That Naturally Reduce Iron Absorption: Include calcium-rich foods (dairy, leafy greens) and tea with meals.

Engage in Regular Exercise

1. Incorporate Moderate Aerobic Activity 3–5x Per Week: Walking, cycling, or swimming can help regulate iron metabolism.
2. Engage in Strength Training 2–3x Per Week: Resistance exercises support proper iron utilization without excessive strain.
3. Avoid Overtraining: Excessive high-intensity workouts can increase inflammation, worsening ferritin levels.

Stay Hydrated & Support Liver Health

1. Drink 2.5–3L of Water Daily: Helps the liver process and regulate iron efficiently.
2. Eat Liver-Supportive Foods: Include cruciferous vegetables, garlic, and turmeric to enhance detoxification.
3. Reduce Alcohol & Processed Foods: Limiting these can prevent liver stress and excessive iron storage.

If Ferritin is LOW (How to increase it – support energy & iron absorption)

Prioritise Rest & Avoid Overtraining

1. Ensure 7–9 Hours of Sleep Per Night: Proper rest helps the body regulate iron metabolism efficiently.
2. Incorporate Restorative Activities: Gentle yoga, stretching, or meditation can reduce stress and support recovery.
3. Avoid Excessive Endurance Exercise: Too much high-intensity training may deplete iron stores further.

Improve Gut Health

1. Eat Fermented Foods Daily: Include yogurt, kefir, sauerkraut, and kimchi to improve gut bacteria and iron absorption.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to nourish beneficial gut bacteria.
3. Avoid High-Calcium Foods With Iron-Rich Meals: Dairy can inhibit iron absorption, so separate them when eating iron-rich foods.

Consider potential sources of blood loss :

1. Heavy menstrual bleeding, chronic nose bleeds, haemorrhoids, rectal bleeding 
2. Discuss this with your doctor. 

Folate (Vitamin B9) is a water-soluble B vitamin essential for DNA synthesis, cell division, and red blood cell production. It plays a key role in fetal development and cardiovascular health.

Low folate levels may cause anemia, fatigue, mood imbalances, and neural tube defects in pregnancy.

High folate levels are usually due to supplementation and may mask B12 deficiency.

Men & Women: 34 - 56.7 nmol/L

If Folate is HIGH (How to balance it – prevent excess storage)

Reduce High-Dose Supplementation:

• Excess folate can mask B12 deficiency, so balance intake.

Support Proper Methylation:

• Eat choline-rich foods (eggs, liver, salmon) to balance folate metabolism.

Avoid:

• Synthetic folic acid supplements in excess (may not be well utilized by some individuals). e.g. those with MTHFR mutations).

If Folate is LOW (How to increase it – prevent anemia & support DNA synthesis)

Eat More Folate-Rich Whole Foods: Best sources for natural absorption.

• Leafy greens (spinach, kale), organ meats such as liver, legumes, citrus fruits, avocados.

Ensure Sufficient B12 & Iron Intake: Works together with folate in red blood cell production.

• Eggs, red meat, shellfish, beans.

Take a folate supplement if needed:  Folic Acid is the synthetic form of folate that is used in supplements and fortified foods.

• Methylfolate is a form of folate that is easier for some people to absorb, especially for those with certain genetic mutations (such as the MTHFR gene mutation)

Avoid:

• Processed grains (often fortified with synthetic folic acid instead of natural folate).

If Folate is HIGH (How to balance it – prevent excessive levels & interactions)

Monitor Supplementation Intake

1. Reduce Synthetic Folic Acid Intake If Levels Are High: Choose natural folate sources from food instead.
2. Opt for Methylfolate (If Supplementing): This bioavailable form is better regulated by the body.
3. Check Food Sources for Fortified Folic Acid: Many processed grains and cereals contain added folic acid, which may contribute to high levels.

Ensure B12 Levels Are Adequate

1. Test B12 & Folate Together: High folate may mask a B12 deficiency, so monitor both regularly.
2. Consume B12-Rich Foods If Needed: Include eggs, fish, dairy, and fortified nutritional yeast.
3. Look for Signs of B12 Deficiency: Fatigue, numbness, and memory issues may indicate low B12 despite high folate levels.

If Folate is LOW (How to increase it – improve methylation & red blood cell function)

Improve Gut Health

1. Eat Probiotic-Rich Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to support folate metabolism.
2. Increase Fiber Intake: Consume leafy greens, legumes, and asparagus to enhance gut and nutrient absorption.
3. Avoid Processed & Artificial Foods: Reduce sugar, trans fats, and additives that may disrupt gut health.

Manage Stress & Support Adrenal Function

1. Practice Deep Breathing & Relaxation Techniques: Chronic stress can deplete B vitamins, so try Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec).
2. Engage in Gentle Exercise: Walking, yoga, and stretching help regulate stress hormones without excessive depletion.
3. Prioritize Sleep & Recovery: Aim for 7–9 hours of quality sleep to support adrenal function and nutrient balance.

Consider Regular Blood Testing (If Pregnant or Trying to Conceive)

1. Ensure Folate Levels Are Sufficient for Fetal Development: Folate is crucial for neural tube formation in early pregnancy.
2. Eat Folate-Rich Foods Daily: Include dark leafy greens, citrus fruits, beans, and avocados.
3. Monitor Homocysteine Levels If Concerned: Low folate can contribute to elevated homocysteine, affecting cardiovascular and neurological health.

ALP is an enzyme found in the liver, bones, and bile ducts, helping with bone formation, liver function, and digestion.

High ALP levels may indicate liver disease, bile duct obstruction, or increased bone turnover (common in growth phases or bone diseases).

Low ALP levels may suggest zinc or magnesium deficiency, malnutrition, or hypothyroidism.

Men & Women: 70 – 100 U/L

If ALP is HIGH (How to lower it – support liver & bone health)

Increase Liver & Bile-Supportive Foods:

• Focus on foods like beetroot, artichokes, dandelion greens and turmeric.

Reduce Processed & Fatty Foods: Helps support liver detox.

• Avoid fried foods, processed meats and excess dairy.

Increase Calcium & Vitamin D: Supports balanced bone metabolism.

• good sources include leafy greens, sardines and fortified dairy.

Avoid:

• High alcohol intake (impacts liver enzyme function).

If ALP is LOW (How to increase it – support enzyme function & nutrient balance)

Increase Zinc-Rich Foods: ALP requires zinc for proper function.

• Oysters, pumpkin seeds, beef, lentils.

Ensure Magnesium & B Vitamin Intake: Supports enzyme function.

• Almonds, spinach, eggs, whole grains.

Eat More Healthy Fats: Supports bile production.

• Avocados, nuts, olive oil.

Avoid:

• Extremely low-fat diets (can impair bile production).

If ALP is HIGH (How to lower it – support liver & bone health)

Engage in Weight-Bearing Exercise

1. Incorporate Strength Training 3–4x Per Week: Perform squats, lunges, and resistance exercises to support bone turnover.
2. Add Impact Activities: Engage in brisk walking, jogging, or stair climbing to stimulate bone density.
3. Practice Yoga or Pilates: Improves bone strength and joint flexibility while reducing inflammation.

Improve Gut Health

1. Eat Fermented Foods Daily: Consume yogurt, kefir, sauerkraut, and kimchi to support liver and gut function.
2. Increase Prebiotic Fiber Intake: Include garlic, onions, leeks, and asparagus to nourish gut bacteria.
3. Avoid Processed & Artificial Foods: Reduce sugar, trans fats, and additives that may stress the liver.
4. Increase vitamin D synthesis through sensible sunlight exposure

If ALP is LOW (How to increase it – optimise nutrient absorption & enzyme function)

Optimize Digestion for Nutrient Absorption

1. Eat Probiotic-Rich Foods Daily: Include yogurt, miso, and kombucha to support gut flora and mineral absorption.
2. Chew Food Thoroughly & Eat Slowly: Enhances digestion and allows better nutrient breakdown.
3. Increase Zinc & Magnesium Intake: Consume pumpkin seeds, almonds, and dark leafy greens for optimal enzyme function.

Regular Strength Training & Sun Exposure

1. Engage in Strength Training 3x Per Week: Use resistance bands, weights, or bodyweight exercises to support bone metabolism.
2. Get 15–30 Minutes of Sunlight Daily: Supports natural vitamin D production for bone and liver health.
3. Include Vitamin D-Rich Foods: Eat fatty fish, fortified dairy, and egg yolks to support enzyme function.

Testosterone is a key hormone for muscle growth, energy, libido, and mood in both men and women. It is produced primarily in the testes (men) and ovaries (women), with small amounts from the adrenal glands.

High testosterone levels in men may indicate excess androgen production, while in women, it may signal PCOS (polycystic ovary syndrome).

Low testosterone in men can lead to fatigue, low libido, muscle loss, and mood issue, while in women it may result in low libido, fatigue, weight gain, depression, and difficulty building muscle.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. However our data show us that the below can be considered Optimal. 

Men: 15 – 25 nmol/L
Women: 1.0 – 1.8 nmol/L 

If Testosterone is HIGH (How to lower it)

Reduce Processed Carbs & Sugar: Stabilizes insulin and androgen levels.

• Avoid white bread, pastries, sodas, processed snacks.

Increase Fiber Intake: Helps remove excess androgens from the body.

• Flaxseeds, chia seeds, leafy greens, cruciferous vegetables.

Eat More Anti-Inflammatory Foods: Helps regulate hormones.

• Berries, turmeric, olive oil, nuts.

Avoid:

• Excessive dairy & red meat (may elevate androgens in sensitive individuals).
• Alcohol (can contribute to hormone imbalances).

If Testosterone is LOW (How to increase it, especially in women)

Increase Healthy Fats: Supports hormone production.

• Avocados, extra virgin olive oil, coconut oil, nuts, seeds.

Eat Zinc-Rich Foods: Essential for testosterone production.

• Oysters, pumpkin seeds, grass-fed beef, lentils.

Consume More Protein: Helps maintain muscle mass and hormone balance.

• Eggs, chicken, wild-caught fish, legumes.

Avoid:

• Very low-fat diets (can reduce testosterone production).
• Over-restricting calories (hormones need sufficient nutrients).

If Testosterone is HIGH (How to lower it – regulate hormone balance & insulin sensitivity)

Reduce Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol, which can influence testosterone levels.
2. Engage in Relaxing Activities: Reading, music, or nature walks help lower stress-driven hormone imbalances.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and stress hormone regulation.

Increase Gentle Exercise

1. Opt for Yoga, Pilates, or Walking: Helps maintain activity without overstimulating testosterone production.
2. Incorporate Moderate Cardio (30–45 Min, 3x per week): Supports metabolic health and hormone regulation.
3. Avoid Excessive Weight Training or HIIT: High-intensity resistance exercise may further increase testosterone.

Improve Insulin Sensitivity

1. Include Strength Training (Without Overtraining): Helps balance blood sugar and hormone levels.
2. Prioritise Low-Glycemic Foods: Whole grains, fiber-rich vegetables, and lean proteins support blood sugar control.
3. Monitor Blood Sugar & Insulin Levels: Insulin resistance is a key driver of high testosterone, especially in PCOS.

If Testosterone is LOW (How to increase it – support strength, energy & hormone balance)

Strength Training & Resistance Workouts

1. Weightlifting (2–3x per week): Exercises like squats, deadlifts, and push-ups help naturally boost testosterone.
2. High-Intensity Interval Training (HIIT): Short bursts of high-intensity workouts can support hormone production.
3. Avoid Excessive Endurance Training: Long-distance running may lower testosterone over time.

Optimise Sleep

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Sleep is essential for testosterone production.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate hormone balance.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to support melatonin production.

Support Nutrient & Hormone Health

1. Expose Skin to Sunlight (15–30 Minutes Daily): Low vitamin D is linked to low testosterone.
2. Reduce Exposure to Endocrine Disruptors (BPA, Plastics, Chemicals): Toxins can interfere with hormone production.
3. Monitor Thyroid & Adrenal Function: Imbalances in these glands can contribute to low testosterone.

SHBG is a protein that binds to sex hormones (testosterone, estrogen, and DHT) in the blood, regulating their availability to cells. High or low SHBG levels can impact hormone balance, metabolism, and reproductive health.

High SHBG levels may lead to low free testosterone and estrogen, affecting libido, energy, and muscle mass.

Low SHBG levels may indicate insulin resistance, metabolic syndrome, or liver dysfunction, leading to excess free hormones in circulation.

Men: 40 – 46 nmol/L
Women: 50 – 80 nmol/L

If SHBG is HIGH (How to lower it)

Increase Healthy Carbs: Supports insulin levels, which can regulate SHBG.

• Sweet potatoes, quinoa, legumes, whole grains.

Eat More Healthy Fats: Helps maintain balanced free testosterone and estrogen levels.

• Avocados, extra virgin olive oil, nuts, fatty fish.

Increase Zinc & Magnesium Intake: Helps regulate hormone transport.

• Pumpkin seeds, dark chocolate, shellfish.

Avoid:

• Excessive fasting or very low-carb diets (can increase SHBG too much).
• High alcohol intake (may further elevate SHBG).

If SHBG is LOW (How to increase it)

Increase Fiber & Phytoestrogen-Rich Foods: Helps improve SHBG binding capacity.

• Flaxseeds, lentils, chickpeas, berries.

Support Liver Health: Liver function is key for SHBG production.

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts).

Avoid:

• High sugar and processed carb intake (lowers SHBG and worsens insulin resistance).
• Processed trans fats (disrupts liver function).

If SHBG is HIGH (How to lower it – balance free hormone levels)

Strength Training & Resistance Exercise to Regulate Hormone Levels

1. Weightlifting & Bodyweight Training (3-4x/week): Helps maintain optimal free hormone levels.
2. Incorporate Compound Movements (Squats, Deadlifts, Pull-ups): Supports testosterone & estrogen balance.
3. Avoid Excessive Endurance Training: Overtraining can elevate SHBG further.

Ensure Adequate Caloric Intake to Prevent Hormonal Imbalances

1. Chronic Under-Eating Raises SHBG: Ensure enough healthy fats & proteins in meals.
2. Include Nutrient-Dense Foods (Avocados, Nuts, Salmon): Supports balanced hormone function.
3. Avoid Extreme Dieting & Low-Carb Diets: Can increase SHBG by reducing insulin production.

Optimize Stress Management to Reduce Cortisol Impact on SHBG

1. Deep Breathing & Meditation (10-15 min/day): Lowers cortisol & supports hormone balance.
2. Engage in Relaxing Activities (Nature Walks, Reading, Music): Reduces stress-induced SHBG spikes.
3. Limit Social Media & Digital Overload: Minimizes cortisol-triggered SHBG increases.

Review Medications That May Elevate SHBG

1. Oral Contraceptives & Hormonal Medications: Can increase SHBG—consult a doctor if necessary.
2. Liver-Supportive Practices (Hydration, Antioxidant-Rich Foods): Supports proper hormone processing.
3. Consider Testing Thyroid Function (TSH, T3, T4): Hypothyroidism can contribute to high SHBG.

If SHBG is LOW (How to increase it – support hormone transport & balance)

Improve Sleep Hygiene to Regulate SHBG Levels

1. 7-9 Hours of Deep, Uninterrupted Sleep: Essential for hormone stabilization.
2. Reduce Blue Light Exposure 1 Hour Before Bed: Supports melatonin and SHBG regulation.
3. Optimize Sleep Environment (Cool, Dark, Quiet Room – 16-19°C / 60-67°F): Enhances deep sleep quality.

Reduce Excessive Alcohol & Processed Foods That Impact Liver Function

1. Limit Alcohol to Maintain Liver Health: Excess alcohol reduces SHBG levels.
2. Avoid Ultra-Processed Foods (Sugary Drinks, Fast Food, Packaged Snacks): Can interfere with hormone regulation.
3. Increase Whole Foods (Leafy Greens, Lean Proteins, Healthy Fats): Supports liver detoxification & SHBG balance.

Assess Insulin Sensitivity to Improve SHBG Production

1. Monitor Fasting Glucose & Fasting Insulin Levels: Insulin resistance lowers SHBG—testing is key.
2. Engage in Strength Training (3-4x/week): Helps regulate insulin and stabilize SHBG.
3. Include Fiber-Rich Carbohydrates (Legumes, Whole Grains, Berries): Supports blood sugar balance.

Cortisol (best measured in the morning, before 10am) is the primary stress hormone, produced by the adrenal glands. It helps regulate blood sugar, inflammation, and the sleep-wake cycle, but chronic elevation can cause weight gain, fatigue, and hormone imbalances.

High cortisol levels indicate chronic stress, poor sleep, or adrenal dysfunction.

Low cortisol levels suggest adrenal fatigue, chronic illness, or burnout.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. 

For Reference Ranges at different times of day, please see below breakdowns: 
 - Random sample 130–650 nmol/L
 - Early morning 160–650 nmol/L
 - Afternoon 130–450 nmol/L

If Cortisol is HIGH (How to lower it)

Eat More Magnesium & Vitamin C rich foods: Helps regulate cortisol.

• Dark chocolate, avocados, citrus fruits, bell peppers.

Balance Blood Sugar Levels: Prevents stress-related spikes.

• Healthy fats & proteins (eggs, nuts, fatty fish).

Avoid:

• Excess caffeine & sugar (can further raise cortisol).
• Skipping meals (increases stress hormone production).

If Cortisol is LOW (How to increase it if too low)

Increase Electrolytes & Adaptogenic Herbs: Supports adrenal function.

• Coconut water, pink salt, ashwagandha, rhodiola.

Consume More Healthy Carbs: Prevents extreme blood sugar drops.

• Sweet potatoes, whole grains, berries.

Avoid:

• Overtraining & extreme fasting (can deplete cortisol further).

If Cortisol is HIGH (How to lower it – support adrenal balance & stress reduction)

Practice Daily Stress Reduction Techniques

1. Deep Breathing & Meditation (10-15 min/day): Box breathing, mindfulness apps (Headspace, Calm).
2. Engage in Relaxing Activities (Reading, Music, Nature Walks): Supports the parasympathetic nervous system.
3. Limit Social Media & News Intake: Reduces overstimulation and anxiety.

Improve Sleep Hygiene for Cortisol Regulation

1. Maintain a Consistent Sleep Schedule (7–9 Hours/Night): Supports adrenal recovery.
2. Reduce Blue Light Exposure (1 Hour Before Bed): Improves melatonin production.
3. Optimize Sleep Environment (Cool, Dark, Quiet): 16-19°C / 60-67°F for better quality sleep.

Regular Exercise to Lower Cortisol (Without Overtraining)

1. Moderate-Intensity Workouts (Walking, Yoga, Swimming, Cycling): Helps lower stress hormones.
2. Avoid Overtraining (HIIT & Excessive Cardio): Can spike cortisol levels.
3. Prioritize Restorative Movement (Tai Chi, Stretching, Gentle Strength Training): Reduces physical stress.

Foster Positive Social Connections & Dopamine Release

1. Spend Time With Loved Ones: Social bonding reduces cortisol naturally.
2. Engage in Play & Laughter (Comedy, Pets, Creative Hobbies): Lowers stress hormone production.
3. Practice Gratitude & Mindfulness Journaling: Enhances emotional resilience.

Activate the Parasympathetic Nervous System

1. Cold Therapy (Cold Showers, Ice Baths): Stimulates the vagus nerve to lower cortisol.
2. Loud Singing or Humming: Engages the nervous system for relaxation.
3. Acupuncture or Reflexology: Supports cortisol balance by stimulating stress-relief points.

If Cortisol is LOW (How to increase it – restore adrenal function & energy levels)

Morning Sunlight Exposure to Reset Adrenal Rhythms

1. 15-30 Minutes of Direct Sunlight After Waking: Regulates circadian cortisol spikes.
2. Reduce Artificial Light in the Evening: Prevents disruption of natural hormone cycles.
3. Engage in Outdoor Movement (Walking, Stretching): Encourages natural wakefulness.

Engage in Moderate Exercise to Stimulate Cortisol Release

1. Strength Training (3x/Week): Helps balance cortisol and energy production.
2. Low-Impact Cardio (Walking, Swimming): Supports adrenal function without overstimulation.
3. Avoid Overtraining or Excessive Endurance Exercise: Can worsen fatigue and hormone imbalance.

Optimize Hydration & Electrolyte Balance for Adrenal Support

1. Drink 2.5–3L of Water Per Day: Prevents dehydration-related adrenal stress.
2. Include Electrolytes (Himalayan Salt, Coconut Water, Bone Broth): Supports mineral balance.
3. Consume Adrenal-Supportive Foods (Avocados, Leafy Greens, Nuts & Seeds): Rich in potassium and magnesium.

LH is a pituitary hormone that stimulates ovulation in women and testosterone production in men. It works closely with FSH to regulate reproductive function.

(For womens' results our graph displays our recommended tme of testing which is the follicular phase. If you took your test outside of the recommended cycle range, refer to the lab reference ranges provided under 'Optimal Reference Ranges")

High LH in women may indicate PCOS, menopause, or ovarian dysfunction.

Low LH in women may suggest hypothalamic dysfunction or excessive stress.

In men, high LH can indicate testicular dysfunction, while low LH may suggest hormonal imbalances affecting testosterone production.

Men: 3 – 7 IU/L 
Women: 5 – 12 IU/L 

Reference ranges based of female cycle stages: 
Women (Follicular Phase): 2 – 12 IU/L
Women (Ovulation Phase): 8 – 90 IU/L
Women (Luteal Phase): 1 – 14 IU/L
Women (Postmenopausal): 15 – 54 IU/L

If LH is HIGH (How to lower it – support reproductive function)

Increase Blood Sugar Stabilizing Foods: Helps reduce insulin resistance in PCOS.

• Leafy greens, whole grains, nuts, legumes.

Eat Anti-Inflammatory Foods: Helps balance hormones.

• Turmeric, ginger, omega-3-rich fish.

Increase Fiber Intake: Helps eliminate excess androgens in women with PCOS.

• Flaxseeds, chia seeds, cruciferous vegetables.

Avoid:

• Excess refined sugar & processed carbs (can worsen hormone imbalances).

If LH is LOW (How to increase it – improve fertility and testosterone levels)

Eat Zinc-Rich Foods: Supports testosterone production and pituitary function.

• Oysters, pumpkin seeds, beef, eggs.

Increase Healthy Fats: Supports hormone production.

• Avocados, extra virgin olive oil, nuts, fatty fish.

Include More Protein: Needed for hormone synthesis.

• Lean meats, eggs, lentils, chickpeas.

Avoid:

• Very low-fat diets (hormones need cholesterol to be produced).
• Chronic under-eating (can suppress the entire hormonal axis).

If LH is HIGH (How to lower it – balance reproductive hormones & support ovulation)

Manage Stress to Prevent Hormonal Disruptions

1. Daily Relaxation Techniques (Deep Breathing, Guided Meditation, Journaling): Lowers stress-induced LH spikes.
2. Nature Exposure & Outdoor Activities: Helps regulate stress hormones naturally.
3. Reduce Social Media & Digital Overload: Limits overstimulation that affects cortisol and LH.

Engage in Strength Training & Moderate Exercise

1. 2-3 Sessions of Strength Training Per Week: Helps regulate insulin and hormonal balance.
2. Low-Impact Cardio (Walking, Swimming, Pilates): Supports stable blood sugar and reproductive function.
3. Avoid Excessive HIIT Workouts: Overtraining can worsen hormonal imbalances.

Monitor Blood Sugar & Insulin Sensitivity

1. Balance Protein, Carbs & Healthy Fats in Each Meal: Supports stable glucose levels.
2. Avoid Highly Processed Sugars & Refined Carbohydrates: Can spike insulin and impact LH.
3. Consider Periodic Fasting (12:12 or 16:8 if suitable): May help with insulin resistance in PCOS.

If LH is LOW (How to increase it – support ovulation & hormone balance)

Improve Sleep Hygiene to Support LH Production

1. 7-9 Hours of Deep, Uninterrupted Sleep: Essential for hormone balance.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Supports circadian rhythm regulation.
3. Optimize Sleep Environment (Cool, Dark, Quiet Room – 16-19°C / 60-67°F): Enhances deep sleep quality.

Avoid Over-Exercising to Prevent Suppressed LH Production

1. Balance Strength Training with Recovery Days: Prevents excessive cortisol release.
2. Engage in Low-Impact Activities (Yoga, Walking, Stretching): Helps regulate stress hormones.
3. Prioritize Restorative Practices (Massage, Sauna, Meditation): Supports reproductive function.

Optimize Gut Health to Enhance Nutrient Absorption

1. Eat Probiotic-Rich Foods (Kefir, Kimchi, Yogurt): Supports estrogen metabolism and LH production.
2. Include Fiber-Rich Vegetables (Leafy Greens, Flaxseeds, Berries): Promotes digestive health.
3. Limit Inflammatory Foods (Processed Foods, Refined Sugars, Excess Dairy): Reduces gut-related hormonal imbalances.

Prolactin is a hormone that supports fertility, milk production, and hormone balance. It is naturally higher in pregnancy and lactation but can be elevated due to stress, thyroid dysfunction, or pituitary gland issues.

High prolactin levels may indicate hormonal imbalances, pituitary dysfunction, or stress.

*High prolactin can indicate an underlying pituitary adenoma and warrants medical review. 

Low prolactin levels are uncommon but may affect fertility and dopamine levels.

Men: 42.5 - 213 mIU/L
Women: 63.8 - 213 mIU/L

If Prolactin is HIGH (How to lower it)

Increase Dopamine-Boosting Foods: Dopamine naturally suppresses prolactin levels.

• Bananas, dark chocolate, eggs, lean meats, green tea.

Eat More Vitamin B6-Rich Foods: Helps regulate prolactin production.

• Chickpeas, potatoes, sunflower seeds, turkey.

Support Thyroid Function (if related to hypothyroidism):

• Selenium-rich foods (Brazil nuts, mushrooms).
• Iodine-containing foods (seaweed, fish).

Avoid:

• Alcohol (may elevate prolactin levels).

If Prolactin is LOW (How to increase it)

Increase Estrogen-Supportive Foods: Estrogen helps maintain normal prolactin levels.

• Flaxseeds, chickpeas, pomegranates, lentils.

Eat More Healthy Fats: Essential for hormone production.

• Avocados, nuts, olive oil, fatty fish.

Avoid:

• Very low-carb or extreme calorie restriction (may disrupt hormone production).

If Prolactin is HIGH (How to lower it – regulate hormone balance & dopamine levels)

Manage Stress to Reduce Prolactin Spikes

1. Breathwork & Meditation (10-15 min/day): Box breathing, mindfulness techniques.
2. Engage in Relaxing Activities (Reading, Music, Nature Walks): Lowers stress-related hormone imbalances.
3. Limit Caffeine & Social Media Exposure: Reduces overstimulation that triggers cortisol and prolactin.

Increase Dopamine to Naturally Reduce Prolactin

1. Dopamine-Boosting Activities (Music, Dancing, Creative Hobbies): Counteracts high prolactin.
2. Regular Sunlight Exposure (15-30 Minutes/Day): Helps regulate brain neurotransmitters.
3. Engage in Reward-Based Activities (Exercise, Goal Setting, Social Interaction): Encourages dopamine release.

Optimize Sleep Quality to Support Hormonal Regulation

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Prevents hormonal imbalances.
2. Create a Restorative Bedtime Routine (Dim Lights, Herbal Tea, Magnesium): Improves sleep depth.
3. Keep a Cool, Dark, and Quiet Bedroom Environment: Supports deep REM sleep.

Regular, Moderate Exercise to Maintain Hormonal Balance

1. Strength Training (2-3x/Week, Moderate Intensity): Helps regulate hormone production.
2. Cardio (Walking, Swimming, Light Jogging): Supports overall endocrine function.
3. Avoid Overtraining or Extreme Endurance Workouts: High-intensity training may increase prolactin.

Monitor Medication Use That May Elevate Prolactin

1. Review Medications With a Doctor (Antipsychotics, Antidepressants, Oral Contraceptives): Some drugs increase prolactin.
2. Avoid Unnecessary Use of Dopamine-Suppressing Medications: If medically appropriate.
3. Monitor Hormone Levels Regularly: To track trends over time.

Support Weight Management if Needed

1. Maintain a Healthy Body Composition: Excess weight can increase prolactin levels.
2. Engage in Sustainable Lifestyle Habits (Balanced Diet, Exercise, Stress Management): Helps regulate hormones.
3. Optimize Nutrient Intake (Zinc, Magnesium, Vitamin B6): Supports hormone metabolism.

If Prolactin is LOW (How to increase it – support reproductive health & hormone function)

Ensure Adequate Recovery & Avoid Overtraining

1. Prioritize Rest Days (Active Recovery, Stretching, Foam Rolling): Prevents suppression of prolactin.
2. Avoid Chronic High-Intensity Workouts: Can deplete necessary hormone levels.
3. Optimize Adrenal & Thyroid Health: Supports overall hormonal function.

Increase Physical Touch & Relaxation Activities

1. Engage in Physical Connection (Massage, Cuddling, Skin-to-Skin Contact): Supports prolactin release.
2. Practice Self-Care Activities (Hot Baths, Gentle Yoga, Meditation): Encourages relaxation.
3. Foster Emotional Connection & Stress-Free Socializing: Reduces stress-related hormone suppression.

Optimize Hydration & Nutrient Intake for Hormone Balance

1. Stay Hydrated (2.5–3L Water Per Day): Prevents dehydration-related hormonal dips.
2. Ensure Adequate Intake of Zinc & Magnesium (Nuts, Seeds, Leafy Greens): Supports prolactin production.
3. Eat Prolactin-Supportive Foods (Oats, Almonds, Fenugreek, Fennel Seeds): Naturally enhances hormone levels.

Globulin is a group of proteins that help fight infections, transport nutrients, and support immune function. It is made up of antibodies (immunoglobulins), carrier proteins, and enzymes.

High globulin levels may indicate chronic infections, liver disease, autoimmune conditions, or inflammation.

Low globulin levels may suggest immune suppression, malnutrition, or liver/kidney dysfunction.

Men & Women: 24 - 28 g/L

If Globulin is HIGH (How to lower it – support immune balance & inflammation control)

Reduce Inflammatory Foods: Helps regulate immune response.

• Sugar, refined carbs, processed meats, fried foods.

Increase Omega-3s & Antioxidants: Supports immune modulation.

• Fatty fish, walnuts, berries, green tea, turmeric.

Ensure Proper Liver Detoxification: The liver helps regulate globulin levels.

• Cruciferous vegetables (broccoli, cauliflower), dandelion tea.

Avoid:

• Excess alcohol (can impair liver function).

If Globulin is LOW (How to increase it – support immune function)

Increase Protein Intake: Globulins are proteins, so adequate intake is essential.

• Eggs, dairy, beans, lean meats, quinoa.

Consume More Vitamin C & Zinc: Supports immune function.

• Citrus fruits, bell peppers, pumpkin seeds, shellfish.

Avoid:

• Excess processed foods (lacking in immune-supportive nutrients).

If Globulin is HIGH (How to lower it – regulate immune function)

Manage Stress & Reduce Chronic Inflammation

1. Practice Deep Breathing: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to lower cortisol and inflammation.
2. Limit Anxiety Triggers: Reduce social media/news intake and replace with relaxing activities like reading or nature walks.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outside in the morning to regulate stress hormones.

Engage in Gentle, Regular Exercise

1. Walk for 30–45 Minutes Daily: Supports circulation and helps regulate immune function.
2. Swim or Do Light Strength Training: Low-impact movements reduce inflammation without stressing the body.
3. Practice Restorative Yoga: Enhances nervous system balance and immune modulation.

If Globulin is LOW (How to increase it – boost immune resilience)

Get Enough Sleep

1. Aim for 7–9 Hours of Quality Sleep: A well-rested body has a stronger immune system.
2. Reduce Blue Light Before Bed: Avoid screens 1 hour before sleep to support melatonin production.
3. Keep the Bedroom Cool: Set the temperature between 16–19°C (60–67°F) to enhance sleep quality.

Optimize Gut Health

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to promote a healthy gut microbiome.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to support beneficial gut bacteria.
3. Avoid Processed & Artificial Foods: Reduce sugar, trans fats, and additives that disrupt immune and gut health.

The A/G ratio compares albumin (made by the liver) to globulin (immune-related proteins). This ratio helps assess overall liver function, immune system health, and protein balance.

A high A/G ratio may indicate immune suppression, malnutrition, or liver dysfunction.

A low A/G ratio can suggest chronic inflammation, infection, or an overactive immune response.

Men & Women: 1.5 – 2.0 x 100

If A/G Ratio is HIGH (How to lower it – balance protein levels & immune function)

Increase Immune-Supportive Nutrients: Helps maintain proper globulin levels.

• Vitamin C, zinc, omega-3s, polyphenols (found in berries and green tea).

Ensure Adequate Protein Intake: Supports balanced albumin and globulin levels.

• Fish, poultry, eggs, legumes, dairy.

Avoid:

• Over-reliance on processed foods with poor protein content.

If A/G Ratio is LOW (How to increase it – regulate inflammation & immune response)

Eat More Anti-Inflammatory Foods: Helps balance albumin and globulin levels.

• Berries, green leafy vegetables, turmeric, ginger.

Increase High-Quality Protein Intake: Supports albumin production.

• Lean meats, eggs, nuts, beans.

Avoid:

• Excess refined sugar & processed fats (increase inflammation).

If A/G Ratio is HIGH (How to lower it – improve immune resilience & balance proteins)

Increase Strength Training & Muscle Building Activities

1. Engage in Resistance Training 3–4x Per Week: Focus on compound exercises like squats, deadlifts, and push-ups to build muscle.
2. Incorporate Progressive Overload: Gradually increase weights and repetitions to optimize protein utilization.
3. Combine Strength & Functional Training: Include bodyweight exercises, kettlebell swings, and resistance band workouts.

Improve Sleep Quality

1. Aim for 7–9 Hours of Uninterrupted Sleep: Deep sleep supports immune balance and protein metabolism.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use blue light filters.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for optimal sleep quality.

If A/G Ratio is LOW (How to increase it – support balanced protein metabolism & immune function)

Support Gut Health

1. Eat Probiotic-Rich Foods Daily: Consume yogurt, kefir, kimchi, and sauerkraut to support gut microbiome health.
2. Increase Fiber Intake: Include garlic, onions, leeks, and asparagus to nourish beneficial gut bacteria.
3. Avoid Gut Irritants: Reduce processed foods, alcohol, and artificial sweeteners that disrupt digestion.

Manage Chronic Stress

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to reduce cortisol levels.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks.
3. Get Morning Sunlight Exposure: Spend 10–15 minutes outdoors in the morning to regulate stress hormones.

Engage in Gentle, Regular Exercise

1. Walk for 30–45 Minutes Daily: Helps regulate immune function and protein metabolism.
2. Swim or Do Light Strength Training: Supports circulation without overloading the system.
3. Incorporate Yoga or Stretching Routines: Helps balance stress and maintain muscle flexibility.

Urea is a waste product formed when the liver breaks down protein, which is then filtered by the kidneys and excreted in urine. It reflects protein metabolism, hydration status, and kidney function.

High urea levels may indicate kidney dysfunction, dehydration, or excessive protein intake.

Low urea levels suggest malnutrition, liver disease, or low protein intake.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. However our data show us that the below can be considered Optimal.

Men & Women: 4.0 – 7.0 mmol/L

If Urea is HIGH (How to lower it – support kidney function & balance protein intake)

Increase Hydration: Helps flush excess urea from the body.

• Drink at least 2–3 liters of water daily.

Support Kidney Function with Anti-Inflammatory Foods:

• Leafy greens, turmeric, blueberries, green tea.

Avoid:

• Avoid excessive Protein Intake which can raise urea levels as a byproduct of protein metabolism: Protein needs differ according to age, activity level, body mass; a rough guide is to aim for 2g protein/kg lean body mass per day
• Excess salt and processed foods (can stress kidney function).

If Urea is LOW (How to increase it – support protein metabolism & liver function)

Increase Protein Intake (if deficient): Helps maintain nitrogen balance.

• Eggs, dairy, legumes, lean meats, tofu.

Ensure Proper B Vitamin & Zinc Intake: Supports liver function.

• Shellfish, nuts, whole grains, leafy greens.

Avoid:

• Excessively low-protein diets.

If Urea is HIGH (How to lower it – support kidney filtration & hydration)

Exercise Regularly, But Avoid Overtraining

1. Engage in Moderate Exercise 3–5x Per Week: Walking, swimming, or cycling supports kidney function without excessive protein breakdown.
2. Incorporate Low-Impact Strength Training: Light resistance exercises help maintain muscle without overloading the kidneys.
3. Avoid Excessive High-Intensity Workouts: Overtraining increases protein breakdown, leading to higher urea levels.

Improve Sleep & Stress Management

1. Ensure 7–9 Hours of Restorative Sleep: Deep sleep helps the kidneys regulate metabolic waste effectively.
2. Practice Stress Reduction Techniques: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) or guided meditation to lower cortisol.
3. Stay Well Hydrated Throughout the Day: Proper hydration supports kidney filtration and toxin elimination.

If Urea is LOW (How to increase it – support muscle maintenance & energy production)

Include Resistance Training

1. Perform Strength Training 2–3x Per Week: Helps maintain muscle mass and supports protein metabolism.
2. Combine Strength & Functional Movements: Squats, lunges, and push-ups enhance overall muscle health.
3. Avoid Extreme Caloric Restriction: Ensure adequate protein intake to support balanced urea production.

Improve Nutrient Absorption

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to enhance gut microbiome health.
2. Increase Prebiotic Fiber Intake: Consume garlic, onions, leeks, and asparagus to improve digestion.
3. Ensure Proper Protein Intake for Metabolism: Choose lean meats, eggs, and legumes for balanced amino acid support.

Potassium is a crucial electrolyte that regulates nerve signals, muscle contractions, and fluid balance. It works opposite to sodium to maintain proper blood pressure and cell function.

High potassium levels (Hyperkalemia) may indicate kidney dysfunction, adrenal issues, or excessive intake.

Low potassium levels (Hypokalemia) suggest dehydration, poor dietary intake, or excessive losses (vomiting, diarrhea, or diuretics use).

Men & Women: 4 – 5 mmol/L

If Potassium is HIGH (How to lower it – prevent muscle weakness & irregular heart rhythm)

Reduce High-Potassium Foods (if medically necessary): Helps prevent overload.

• Limit bananas, avocados, beans, potatoes (if potassium is critically high).

Increase Hydration & Kidney-Supportive Foods: Helps eliminate excess potassium.

• Cranberries, dandelion tea, cucumber, parsley.

Avoid:

• High-potassium salt substitutes (may worsen hyperkalemia).

If Potassium is LOW (How to increase it – support muscle & nerve function)

Increase Potassium-Rich Foods: Helps restore proper levels.

• Bananas, oranges, leafy greens, sweet potatoes, tomatoes.

Consume Magnesium & B Vitamins: Helps with potassium retention.

• Nuts, seeds, whole grains, dairy.

Avoid:

• Excessive caffeine & alcohol (can deplete potassium levels).

If Potassium is HIGH (How to lower it – support kidney function & balance electrolytes)

Increase Physical Activity

1. Engage in Moderate Cardio Exercise 3–5x Per Week: Walking, cycling, or swimming helps regulate potassium levels.
2. Incorporate Strength Training 2–3x Per Week: Supports overall electrolyte balance and muscle function.
3. Avoid Overtraining Without Hydration: Excessive exercise without proper hydration may stress kidney function.

Ensure Kidney Function is Healthy

1. Get Regular Kidney Function Tests: Monitor potassium levels alongside kidney markers like creatinine and eGFR.
2. Stay Hydrated to Support Kidney Filtration: Drink 2.5–3L of water daily to help flush excess potassium.
3. Limit Potassium-Rich Foods (If Recommended): Reduce intake of bananas, potatoes, and avocados if potassium is too high.

If Potassium is LOW (How to increase it – prevent cramps & muscle weakness)

Hydrate Properly with Electrolytes

1. Drink Coconut Water or Electrolyte Drinks: Helps replenish potassium levels naturally.
2. Eat Potassium-Rich Foods Daily: Include bananas, sweet potatoes, oranges, and spinach.
3. Avoid Overhydration Without Electrolyte Intake: Excessive water without potassium can worsen imbalances.

Prioritise Sleep & Stress Management

1. Aim for 7–9 Hours of Restorative Sleep: Proper rest helps maintain electrolyte homeostasis.
2. Practice Stress Reduction Techniques: Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) can support adrenal function and potassium balance.
3. Engage in Relaxing Activities: Reading, meditation, and nature walks can help regulate stress hormones affecting electrolyte levels.

Sodium is a key electrolyte that helps regulate fluid balance, blood pressure, nerve function, and muscle contractions. It is controlled by the kidneys and hormones such as aldosterone.

High sodium levels (Hypernatremia) may indicate dehydration, high salt intake, or kidney dysfunction.

Low sodium levels (Hyponatremia) suggest overhydration, adrenal dysfunction, or chronic illness.

Men & Women: 135 – 142 mmol/L

If Sodium is HIGH (How to lower it – support hydration & blood pressure balance)

Increase Water Intake: Helps dilute excess sodium in the body.

• Drink 2–3 liters of water per day.

Eat More Potassium-Rich Foods: Helps balance sodium levels.

• Bananas, avocados, leafy greens, sweet potatoes.

Increase Hydrating Foods: Helps restore fluid balance.

• Cucumbers, watermelon, berries.

Avoid:

• Processed foods & fast food (often high in sodium).
• Excess table salt and salty snacks.

If Sodium is LOW (How to increase it – prevent overhydration & electrolyte imbalance)

Consume More Natural Salt Sources: Helps restore sodium levels.

• Sea salt, Himalayan salt, bone broth, olives.

Include Electrolyte-Rich Foods: Supports fluid balance.

• Coconut water, salmon, dairy.

Avoid:

• Drinking excessive water without electrolytes (can dilute sodium).

If Sodium is HIGH (How to lower it – maintain hydration & blood pressure balance)

Increase Physical Activity

1. Engage in Regular Cardiovascular Exercise 3–5x Per Week: Activities like walking, cycling, or swimming help regulate sodium levels.
2. Incorporate Strength Training 2–3x Per Week: Supports muscle function and electrolyte balance.
3. Avoid Excessive High-Intensity Workouts Without Hydration: Sweating too much without proper fluid replacement may worsen imbalances.

Reduce Stress

1. Practice Deep Breathing & Relaxation Techniques: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to regulate stress hormones.
2. Engage in Relaxing Activities: Reading, music, or spending time outdoors can lower cortisol levels.
3. Ensure Quality Sleep: Aim for 7–9 hours of sleep to support adrenal and sodium balance.

If Sodium is LOW (How to increase it – prevent fatigue & muscle weakness)

Monitor Hydration Balance

1. Avoid Drinking Excessive Water Without Sodium Replenishment: Overhydration can dilute sodium levels.
2. Include Electrolyte-Rich Fluids If Needed: Coconut water, bone broth, or electrolyte drinks can help restore balance.
3. Consume Sodium-Rich Foods If Recommended: Pickles, olives, or lightly salted nuts can help maintain normal levels.

Include Strength Training & Resistance Exercise

1. Engage in Strength Training 2–3x Per Week: Resistance exercises help retain essential electrolytes and support muscle function.
2. Perform Functional Movements: Squats, lunges, and push-ups improve neuromuscular balance and sodium retention.
3. Avoid Excessive Sweating Without Replenishment: Prolonged sweating without electrolyte intake can further lower sodium levels.

Chloride is an essential electrolyte that helps regulate acid-base balance, hydration, and nerve function. It works closely with sodium and potassium to maintain proper fluid equilibrium.

High chloride levels (Hyperchloremia) may indicate dehydration, kidney dysfunction, or metabolic acidosis.

Low chloride levels (Hypochloremia) suggest fluid loss, adrenal dysfunction, or chronic illness.

Men & Women: 100 – 106 mmol/L

If Chloride is HIGH (How to lower it – support acid-base balance & hydration)

Increase Alkalizing Foods: Helps balance pH levels.

• Leafy greens, cucumbers, watermelon, coconut water.

Boost Hydration & Electrolyte Balance: Helps flush excess chloride.

• Drink at least 2–3 liters of water daily.

Avoid:

• Processed & salty foods (can elevate chloride).

If Chloride is LOW (How to increase it – maintain fluid balance & digestion)

Increase Natural Sodium Sources: Helps restore chloride levels.

• Himalayan salt, sea salt, olives, pickles.

Consume Protein-Rich Foods: Helps with acid-base regulation.

• Fish, eggs, legumes.

Avoid:

• Excessive diuretic use (may deplete chloride levels).

If Chloride is HIGH (How to lower it – support kidney & acid-base balance)

Increase Physical Activity

1. Engage in Regular Cardiovascular Exercise 3–5x Per Week: Walking, cycling, or swimming helps maintain electrolyte balance.
2. Incorporate Strength Training 2–3x Per Week: Supports muscle function and overall electrolyte stability.
3. Avoid Overtraining Without Proper Hydration: Excessive sweating without fluid replacement may worsen imbalances.

Ensure Proper Hydration

1. Drink 2.5–3L of Water Daily: Staying hydrated prevents chloride concentration from rising too high.
2. Balance Electrolytes with Hydrating Foods: Include cucumbers, watermelon, and coconut water to support hydration.
3. Limit High-Sodium Processed Foods: Excess sodium can contribute to high chloride levels and fluid retention.

Avoid excessive mouth breathing

1. This can lead to respiratory alkalosis and high chloride
2. Practice nasal breathing - deep breaths in and out through the nose, particularly during times of stress when we tend to breath through our mouths.   

If Chloride is LOW (How to increase it – prevent fatigue & weakness)

Monitor Fluid & Electrolyte Intake

1. Avoid Overhydration Without Electrolyte Replacement: Drinking too much water without balancing electrolytes can lower chloride levels.
2. Include Natural Electrolyte Sources: Broths, sea salt, and mineral water help replenish chloride.
3. Consume Balanced Electrolyte Drinks If Needed: Coconut water or homemade electrolyte solutions can support chloride balance.

Improve Gut Health

1. Eat Fermented Foods Daily: Include yogurt, kefir, kimchi, and sauerkraut to support digestion and chloride absorption.
2. Ensure Adequate Stomach Acid Production: Chloride plays a role in digestion, so include apple cider vinegar or digestive bitters before meals if needed.
3. Limit Processed & Artificial Foods: Excess additives may disrupt gut function and electrolyte absorption.

PSA is a protein produced by the prostate gland, used as a marker for prostate health, enlargement, and potential prostate cancer risk.

High PSA levels may indicate prostate inflammation, benign prostatic hyperplasia (BPH), or prostate cancer.

Low PSA levels are generally not concerning but may reflect certain medications or prostate shrinkage.

If PSA is HIGH (How to lower it – support prostate health & reduce inflammation)

Increase Anti-Inflammatory Foods:

• Tomatoes (rich in lycopene), cruciferous vegetables (broccoli, cauliflower).

Eat More Omega-3s & Healthy Fats:

• Fatty fish, walnuts, olive oil.

Boost Zinc Intake:

• Pumpkin seeds, shellfish, cashews support prostate function.

Avoid:

• Red meat, dairy, alcohol, and processed foods (increase inflammation).

If PSA is LOW (How to optimize prostate function & hormone balance)

Ensure Adequate Protein Intake:

• Lean meats, eggs, legumes support overall health.

Consume Selenium-Rich Foods:

• Brazil nuts, sunflower seeds help maintain prostate tissue health.

If PSA is HIGH (How to lower it – support prostate health & circulation)

Engage in Regular Physical Activity

1. Perform Moderate Exercise 3–5x Per Week: Walking, swimming, or cycling can reduce inflammation and support circulation.
2. Incorporate Strength Training 2–3x Per Week: Resistance exercises like squats and lunges promote hormonal balance.
3. Avoid Prolonged Sitting: Stand up and move regularly to improve pelvic circulation.

Reduce Stress & Support Sleep

1. Ensure 7–9 Hours of Quality Sleep Per Night: Deep sleep supports hormone regulation and prostate health.
2. Practice Stress-Reduction Techniques: Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) can lower cortisol levels.
3. Engage in Relaxing Activities: Meditation, music, and nature walks help reduce inflammation and stress.

Maintain a Healthy Weight

1. Focus on a Whole-Food, Anti-Inflammatory Diet: Include leafy greens, berries, nuts, and healthy fats to support prostate health.
2. Limit Processed Foods & Excess Sugars: These contribute to systemic inflammation and can affect prostate function.
3. Monitor Blood Sugar & Insulin Levels: High insulin resistance is linked to prostate inflammation and elevated PSA.

If PSA is LOW (How to optimise prostate function & vitality)

Regular Medical Checkups

1. Monitor PSA Trends Over Time: A single low reading isn't usually a concern, but trends should be observed.
2. Assess Overall Prostate Health: Check for symptoms like frequent urination or difficulty urinating.
3. Discuss Testing with a Healthcare Provider: Regular checkups ensure optimal monitoring and early detection if needed.

Optimize Testosterone Balance

1. Engage in Strength Training 2–3x Per Week: Resistance training supports healthy testosterone levels.
2. Prioritize Zinc & Healthy Fats: Foods like oysters, pumpkin seeds, and avocados help maintain testosterone balance.
3. Reduce Chronic Stress: High cortisol can suppress testosterone and impact prostate health.

ESR is a general marker of inflammation that measures how quickly red blood cells settle at the bottom of a test tube. The faster they settle, the higher the level of inflammation in the body.

Elevated ESR suggests inflammation, chronic disease, or infection.

A very low ESR is typically not concerning but may indicate dehydration or low protein levels.

Men & Women: <10mm/hr (ideally around 5–8 mm/hr)

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. However, the range above reflects a low baseline inflammatory load — an important marker of healthy ageing and immune regulation.

If ESR is HIGH (How to lower it)

Increase Anti-Inflammatory Foods: Help combat chronic inflammation.

• Leafy greens, turmeric, ginger, garlic

Eat More Omega-3s: Reduce inflammation.

• Fatty fish, walnuts, chia seeds

Support Gut Health:

• Fermented foods (kimchi, sauerkraut, kefir)

Avoid:

• Processed foods & trans fats (increase inflammatory responses)
• Excess sugar (drives up inflammatory markers)

If ESR is LOW (Maintain Good Levels)

Ensure adequate hydration and protein intake.

If ESR is HIGH (How to lower it – reduce inflammation & oxidative stress)

Reduce Chronic Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol and inflammation.
2. Use Meditation Apps Like Headspace or Calm (10–15 Min/Day): Supports relaxation and immune balance.
3. Engage in Relaxing Activities: Reading, listening to music, or nature walks help reduce stress-driven inflammation.
4. Limit Social Media & News Intake If Anxiety-Inducing: Chronic stress worsens inflammatory markers.

Optimize Sleep

1. Aim for 7–9 Hours of Restorative Sleep Per Night: Poor sleep increases inflammatory cytokines.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Regulates immune function and hormone balance.
3. Reduce Blue Light Exposure Before Bed (1 Hour Prior): Supports melatonin production for deeper sleep.
4. Keep Bedroom Cool (16–19°C / 60–67°F) & Dark: Optimal sleep conditions lower inflammation.
5. Try Magnesium or Herbal Teas Before Bed: Supports relaxation and sleep quality.

Regular Exercise

1. Engage in Moderate-Intensity Exercise (Walking, Swimming, or Cycling): Helps lower inflammation.
2. Strength Train 2–3x Per Week: Improves circulation and metabolic function.
3. Avoid Excessive High-Intensity Workouts: Overtraining can temporarily spike ESR levels.

If ESR is LOW (How to maintain good levels – support circulation & immune function)

Hydration & Electrolytes

1. Drink 2–3 Liters of Water Daily: Proper hydration prevents sluggish circulation.
2. Include Electrolytes (Himalayan Salt, Coconut Water): Helps maintain fluid balance.
3. Start the Day with Warm Lemon Water: Supports digestion and hydration.

Stress Management

1. Spend Time in Morning Sunlight (10–15 Min): Helps regulate stress hormones and immune balance.
2. Engage in Laughter Therapy: Watching comedies, playing with pets, or socializing reduces inflammation.
3. Incorporate 5-Minute Deep Breathing Sessions Throughout the Day: Helps stabilize cortisol and inflammatory responses.

Nutrient Intake

1. Ensure Adequate Protein Intake (1.2–1.6g/kg Body Weight): Supports muscle and immune function.
2. Optimize Iron Levels: Include red meat, spinach, pumpkin seeds, or iron-fortified foods.
3. Increase Omega-3 Intake: Fatty fish (salmon, sardines), walnuts, and flaxseeds support anti-inflammatory pathways.

Anti-Cyclic Citrullinated Peptide Antibodies (Anti-CCP Ab) are autoantibodies produced by the immune system that target citrullinated proteins. Their presence strongly suggests rheumatoid arthritis (RA) or an increased risk of developing the condition, even before symptoms appear.

High Anti-CCP levels indicate an increased likelihood of developing RA or ongoing autoimmune activity.

Low or negative Anti-CCP levels suggest a lower risk of RA or effective management of the disease in those already diagnosed.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. However our data show us that the below can be considered Optimal.

Men & Women: < 15 U/mL 

If Anti-CCP is HIGH (How to lower it – reduce autoimmune activity & inflammation)

Increase Anti-Inflammatory Foods to Modulate Immune Response:

• Fatty fish (salmon, sardines, mackerel) – rich in Omega-3s, which reduce inflammation.
• Turmeric & ginger – contain curcumin and gingerol, powerful anti-inflammatory compounds.
• Dark leafy greens (spinach, kale, Swiss chard) – provide antioxidants and vitamin K.

Consume Gut-Healing & Probiotic-Rich Foods to Reduce Autoimmune Reactivity:

• Fermented foods: Yogurt, kefir, sauerkraut, kimchi, miso (support gut microbiome and immune balance).
• Prebiotic fiber: Onions, garlic, leeks, asparagus (feed beneficial gut bacteria).

Increase Antioxidant & Polyphenol-Rich Foods to Reduce Oxidative Stress:

• Berries (blueberries, raspberries, blackberries), green tea, dark chocolate.

Ensure Sufficient Vitamin D & Magnesium Intake for Immune Modulation:

• Vitamin D-rich foods: Fatty fish, mushrooms, fortified dairy.
• Magnesium-rich foods: Pumpkin seeds, almonds, dark chocolate.

Avoid:

• Pro-inflammatory processed foods (refined sugar, trans fats, seed oils).
• Gluten & dairy (if sensitive) – some people with autoimmune diseases experience flare-ups with these foods.
• Nightshades (tomatoes, potatoes, peppers, eggplants) – may trigger RA symptoms in some individuals.
    

If Anti-CCP is LOW (How to maintain immune balance & joint health)

Consume Balanced Healthy Fats for Cellular & Joint Health:

• Omega-3s from fish, nuts, and seeds support long-term inflammation control.
• Olive oil & avocado – support joint lubrication and cellular health.

Ensure Adequate Protein Intake for Tissue Repair & Immune Function:

• Eggs, lean meats, legumes, tofu.

Support Collagen Production & Bone Health:

• Bone broth, collagen peptides, citrus fruits (vitamin C aids collagen formation).

Maintain Gut Health to Prevent Future Autoimmune Reactions:

• Continue probiotic & prebiotic intake to maintain a diverse microbiome.

Avoid:

• Excess processed foods that may trigger immune activation.

If Anti-CCP is HIGH (How to lower it – reduce inflammation & manage autoimmunity)

Engage in Low-Impact, Anti-Inflammatory Exercise

1. Yoga, Pilates, Swimming, Walking: Supports mobility without increasing joint stress.
2. Avoid High-Impact Activities (Running, Jumping): May worsen joint inflammation.
3. Strength Training with Resistance Bands: Maintains joint stability without excessive strain.

Prioritize Restorative Sleep to Lower Autoimmune Reactivity

1. Establish a Bedtime Routine (No Screens 1 Hour Before Bed): Improves melatonin production.
2. Supplement with Magnesium (Before Bed): Supports deep, restful sleep.
3. Keep the Bedroom Cool (16-19°C / 60-67°F): Optimizes sleep quality.

Practice Stress Management Techniques to Reduce Cortisol-Induced Inflammation

1. Breathwork (Box Breathing, Diaphragmatic Breathing): Calms the nervous system.
2. Meditation & Nature Exposure: Helps lower stress-related inflammation.
3. Journaling or Engaging in Social Activities: Supports emotional well-being.

Use Heat & Cold Therapy to Manage Joint Pain

1. Warm Compresses, Epsom Salt Baths, Infrared Sauna: Relaxes muscles and improves circulation.
2. Cold Packs for Acute Joint Swelling: Helps reduce inflammation.
3. Alternating Hot/Cold Showers: Enhances blood flow and reduces stiffness.

Monitor Heavy Metal & Toxin Exposure That May Trigger Autoimmune Reactions

1. Use Glass or Stainless Steel Containers: Avoids BPA from plastics.
2. Choose Organic Foods When Possible: Reduces pesticide exposure.
3. Filter Drinking Water: Removes potential heavy metals and contaminants.

If Anti-CCP is LOW (How to maintain long-term joint & immune health)

Continue Moderate Exercise to Maintain Joint Function

1. Strength Training & Resistance Bands: Supports muscle function around joints.
2. Regular Movement (Daily Walks, Stretching): Prevents stiffness and joint deterioration.
3. Low-Impact Activities (Swimming, Cycling): Provides joint support without excessive wear.

Hydration & Electrolyte Balance for Joint & Tissue Health

1. Drink 2.5-3L of Water Per Day: Helps flush out inflammatory byproducts.
2. Consume Potassium-Rich Foods (Bananas, Avocados, Coconut Water): Supports electrolyte balance.
3. Limit Processed & Sugary Foods: Can contribute to systemic inflammation.

Support Liver Detox to Keep Inflammation in Check

1. Liver-Supporting Foods (Beets, Dandelion Tea, Cruciferous Vegetables): Enhances detoxification.
2. Hydrate with Herbal Teas (Ginger, Turmeric, Milk Thistle): Supports liver function.
3. Practice Dry Brushing or Sauna Use: Helps eliminate toxins through the skin.

Continue Stress Reduction Practices to Prevent Future Autoimmune Risk

1. Mindfulness & Yoga: Helps regulate the immune system.
2. Deep Breathing & Gratitude Journaling: Reduces chronic stress.
3. Daily Outdoor Time (Sunlight & Fresh Air): Helps maintain overall health.

Monitor Hormonal & Thyroid Function Regularly

1. Check TSH, T3, and T4 Levels Annually: Autoimmune conditions often overlap with thyroid dysfunction.
2. Assess for Nutrient Deficiencies (Selenium, Zinc, Vitamin D): Essential for thyroid and immune balance.
3. Monitor Blood Sugar & Insulin Sensitivity: Helps prevent metabolic dysfunction.

Active Vitamin B12 (Holotranscobalamin) is the biologically active form of B12 that is available for immediate use by the body. It is crucial for red blood cell production, neurological function, DNA synthesis, and methylation. Unlike total B12 tests, active B12 measures the amount of B12 that is actually usable by cells.

High Active B12 levels may indicate liver disease, kidney dysfunction, or excessive supplementation.

Low Active B12 levels suggest poor absorption, dietary deficiency, or conditions like pernicious anemia or gut malabsorption (e.g., celiac disease, Crohn’s disease).

Men & Women: 100 – 150 pmol/L

Generalised Reference Guide:

>35 pmol/L Deficiency unlikely

23–35 pmol/L Equivocal

<23 pmol/LDeficiency likely

If Active B12 is HIGH (How to lower it – balance B12 levels & avoid toxicity)

Assess Supplementation & Reduce Excessive Intake:

• If taking high-dose B12 supplements, consider adjusting dosage.
• Focus on natural food sources instead of synthetic supplements if B12 is consistently high.

Support Liver Function to Metabolize Excess B12:

• Increase cruciferous vegetables (broccoli, Brussels sprouts, cauliflower).
• Consume liver-supportive foods (beets, garlic, turmeric, lemon water).
• Hydrate well to support detoxification.

Monitor Kidney Health & Hydration to Flush Excess B12:

• Drink 2.5–3 liters of water daily.
• Support kidney function with cranberry juice, dandelion tea.

Balance B Vitamins for Optimal Function:

• Ensure adequate intake of other B vitamins (B6, folate) to support metabolism.
• Sources: Leafy greens, lentils, eggs, nuts.

Avoid:

• Unnecessary high-dose B12 supplementation unless prescribed.
• Excessive consumption of fortified B12 foods (nutritional yeast, plant-based milk).
   

If Active B12 is LOW (How to increase it – improve energy, cognition & prevent deficiency)

Increase B12-Rich Foods (Best for Absorption):

• Animal sources (highest absorption): Liver, eggs, fish (salmon, trout, tuna), red meat, dairy.
• Plant-based sources (less bioavailable): Nutritional yeast, fortified cereals, fortified plant-based milks.

Improve Stomach Acid Levels to Enhance Absorption:

• B12 requires stomach acid for absorption.
• Increase natural digestive aids (apple cider vinegar, lemon water before meals).
• Consume fermented foods (kimchi, sauerkraut) to support gut health.

Optimize Gut Health for Better B12 Absorption:

• Probiotic-rich foods: Yogurt, kefir, miso, tempeh.
• Prebiotic fiber: Garlic, onions, asparagus, leeks.

Ensure Sufficient Folate & Iron Intake (Support Red Blood Cell Formation):

• Leafy greens, lentils, citrus fruits, grass-fed beef.

Monitor for Underlying Gut Conditions (That Affect Absorption):

• Celiac disease, Crohn’s, SIBO, Helicobacter pylori infections can impair absorption.
• If gut issues persist, consider B12 injections or sublingual B12 for better absorption.

Avoid:

• Excess alcohol & caffeine – impair B12 absorption.
• Long-term antacid use (PPIs, H2 blockers) – reduce stomach acid needed for B12 uptake.

If Active B12 is HIGH (How to lower it – regulate metabolism & support detoxification)

Engage in Regular Exercise to Improve Nutrient Utilization

1. Strength Training & Cardio: Perform weightlifting, cycling, or jogging 3–4 times per week to optimize vitamin metabolism.
2. Daily Movement: Walk 10,000 steps per day or practice yoga to regulate energy levels and circulation.
3. Active Recovery: Use low-intensity activities like swimming or stretching to support metabolism without excessive fatigue.

Increase Hydration & Electrolyte Balance to Support Kidney Function

1. Drink More Water: Aim for 2.5–3L daily to help the kidneys flush out excess B12.
2. Consume Electrolyte-Rich Foods: Eat bananas, avocados, and coconut water to support kidney filtration.
3. Limit Processed Sodium Intake: Avoid high-sodium processed foods that can strain kidney function.

Monitor Liver & Kidney Function Regularly

1. Get Routine Blood Tests: Check liver function tests (LFTs) and kidney function (creatinine, eGFR) every 6–12 months.
2. Reduce Alcohol & Processed Foods: Limit alcohol, refined sugar, and trans fats to avoid unnecessary liver stress.
3. Support Liver Detoxification: Include cruciferous vegetables, turmeric, and lemon water to assist natural detox pathways.

Practice Stress Management to Support Detox Pathways

1. Incorporate Daily Relaxation Techniques: Use meditation, deep breathing, or journaling to reduce cortisol levels.
2. Engage in Nature Therapy: Spend 30 minutes outdoors in green spaces to support overall stress reduction.
3. Improve Sleep Hygiene: Maintain a consistent sleep schedule and avoid screens before bed to regulate stress hormones.

If Active B12 is LOW (How to increase it – boost energy, mood & prevent neurological issues)

Engage in Strength Training & High-Intensity Workouts

1. Weightlifting Routine: Train with squats, push-ups, and resistance bands 3–4 times per week to boost red blood cell production.
2. Sprint Intervals & HIIT: Perform short, intense cardio sessions (e.g., 30-second sprints) 2–3 times per week to enhance oxygen delivery.
3. Daily Functional Movement: Include stair climbing, hiking, or jumping exercises to support circulation and metabolism.

Optimize Sunlight Exposure & Sleep for Energy Metabolism

1. Morning Sunlight: Get 15–30 minutes of direct sun exposure daily to regulate circadian rhythms.
2. Consistent Sleep Routine: Aim for 7–9 hours of deep sleep nightly to support mitochondrial energy production.
3. Avoid Blue Light Before Bed: Reduce screen exposure 1–2 hours before sleep to improve melatonin levels.

Reduce Stress & Cortisol Levels (Which Affect Nutrient Absorption)

1. Daily Stress Reduction: Use breathwork techniques like the 4-7-8 method or guided meditation.
2. Gentle Movement Breaks: Take 5-minute movement or stretching breaks every hour to lower cortisol levels.
3. Prioritize Social Connection: Spend time with friends, family, or support groups to improve mental well-being.

Avoid Long-Term Use of Medications That Reduce B12 Absorption

1. Monitor Medications: PPIs (e.g., omeprazole), metformin, and some antibiotics may lower B12 absorption over time.
2. Discuss Alternatives with Your Doctor: If taking B12-depleting medications, explore alternative treatment options.
3. Test B12 Regularly: Get blood tests every 6–12 months to monitor levels if on long-term medication.

Consider Sublingual B12 or Injections If Severe Deficiency Exists

1. Use Sublingual B12 for Better Absorption: Methylcobalamin (1,000 mcg) 2–3 times per week is ideal for mild deficiencies.
2. Opt for B12 Injections if Needed: Hydroxocobalamin injections may be necessary for severe deficiencies or absorption issues.
3. Monitor Symptoms & Adjust Dosage: Track improvements in energy, cognition, and nerve function while supplementing.

ApoB is a better predictor of heart disease risk than LDL alone because it measures the number of cholesterol particles, not just the total amount of cholesterol. It is the major structural and functional protein component of LDL and a measure of the number of atherogenic lipoproteins in the circulation. Accumulating evidence suggests that apoB is superior to LDL cholesterol in predicting atherosclerotic cardiovascular disease risk.

High ApoB means more cholesterol particles are circulating in the blood, increasing the likelihood of plaque formation, artery narrowing, and heart attack risk.

Low ApoB may indicate issues with cholesterol transport, low fat absorption, or hormonal imbalances.

Men & Women: 0.52 - 0.8 g/L

If ApoB is HIGH (How to lower it)

Increase Fiber Intake: Fibre increases cholesterol secretion.

• Oats, flaxseeds, chia seeds, legumes, leafy greens

Eat More Omega-3 Fats: Reduces inflammation and ApoB particles.

• Wild-caught salmon, sardines, walnuts, flaxseeds

Consume Antioxidant-Rich Foods: Prevents LDL oxidation and protects blood vessels.

• Green tea, dark chocolate, turmeric, dark berries

Avoid:

• Fried foods & trans fats (fast food, processed snacks)
• Refined sugars & processed carbs (white bread, pastries, sodas)
• Excess alcohol (increases inflammation and ApoB levels)

If ApoB is LOW (How to increase when too low is a problem)

Eat More Cholesterol-Rich Foods: Supports hormone function and cell repair.

• Pasture-raised eggs, grass-fed butter, shellfish, liver

Increase Healthy Fats: Helps maintain ApoB balance and overall cholesterol function.

• Avocados, extra virgin olive oil.

Avoid Extremely Low-Fat Diets: Cholesterol is needed for cell function and hormone production.

Avoid:

• Excessive fiber & omega-3s (can lower cholesterol too much)
• Overuse of cholesterol-lowering medications (consult with a doctor)

If ApoB is HIGH (How to lower it – support lipid metabolism & cardiovascular health)

Exercise Regularly

1. Combine Strength Training & Aerobic Exercise: Resistance training 2–3x per week + cardio 3–5x per week can help lower ApoB.
2. Engage in High-Intensity Interval Training (HIIT) If Tolerable: Short bursts of intense exercise improve cholesterol metabolism.
3. Stay Active Throughout the Day: Reduce prolonged sitting by taking movement breaks every hour.

Manage Stress

1. Practice Box Breathing (4-4-4 Technique): Helps regulate cortisol, which influences cholesterol metabolism.
2. Use Meditation Apps Like Headspace or Calm: 10–15 minutes daily can lower stress-driven inflammation.
3. Engage in Relaxing Activities: Reading, listening to music, or spending time outdoors can help balance ApoB levels.

Support Liver Function

1. Eat Cruciferous Vegetables Daily: Broccoli, kale, cauliflower, and Brussels sprouts support cholesterol detox.
2. Stay Hydrated (2.5–3L Daily): Water helps flush excess cholesterol and supports liver function.
3. Limit Processed & Fried Foods: Reducing trans fats can improve cholesterol balance and liver health.

Quit Smoking & Limit Alcohol

1. Avoid Smoking: Smoking increases oxidative stress and worsens ApoB-related artery plaque buildup.
2. Limit Alcohol to Occasional Intake: Excess alcohol can impair liver function and cholesterol metabolism.
3. Choose Antioxidant-Rich Foods: Berries, green tea, and dark chocolate help combat oxidative damage.

If ApoB is LOW (How to increase it – when too low is a problem)

Strength Training

1. Engage in Resistance Training 2–3x Per Week: Squats, deadlifts, and bodyweight exercises help maintain cholesterol balance.
2. Combine Strength & Functional Movements: Weightlifting and mobility work improve lipid metabolism.
3. Avoid Excessive Endurance Training: Overtraining without strength exercises may further lower ApoB.

Check for Malabsorption Issues

1. Assess Gut Health for Nutrient Absorption: Poor digestion can lead to low cholesterol and fat malabsorption.
2. Consume Probiotic & Fiber-Rich Foods: Yogurt, kefir, and prebiotic fibers (onions, garlic) support gut function.
3. Monitor Fat Digestion Symptoms: Loose stools or bloating after fatty meals may indicate malabsorption issues.

Ensure Adequate Nutrient Intake

1. Get Enough Zinc-Rich Foods: Oysters, beef, pumpkin seeds, and legumes support cholesterol metabolism.
2. Optimize Vitamin D Levels: Sunlight exposure and foods like fatty fish, eggs, and fortified dairy help regulate lipids.
3. Prioritize B Vitamins for Energy Metabolism: Lean meats, eggs, and leafy greens support cholesterol production.

High Lp(a) significantly increases the risk of heart disease, stroke, and blood clots, even in people with normal LDL levels.

It contributes to arterial calcification and heart attack risk.

Since Lp(a) is mostly genetic, lifestyle changes have limited impact—but knowing your levels helps with risk management and early prevention.

Optimal: <75 nmol/L

If Lp(a) is HIGH (How to reduce risk)

Increase Vitamin C & Lysine Intake: May help reduce arterial plaque formation.

• Citrus fruits, bell peppers, collagen-rich foods (bone broth, chicken skin)

Eat More Omega-3s: Reduces inflammation and protects arteries from damage.

• Salmon, flaxseeds, walnuts

Consume Antioxidant-Rich Foods: Helps reduce oxidative stress on cholesterol particles.

• Dark berries, pomegranate, green tea, turmeric

Follow a Balanced Plate Approach:

• Fill ½ of your plate with green & leafy vegetables (not starchy vegetables like sweet potato).
• Fill ¼ of your plate with carbohydrates (wholemeal pasta, corn, quinoa, or sweet potato).
• Fill ¼ of your plate with lean protein (chicken, tofu, seafood, or trimmed lean meat).

Avoid:

• Fried foods & trans fats (increase Lp(a)’s harmful effects)
• Refined sugar & processed carbs (increase inflammation and clotting risk)
• High alcohol intake (worsens inflammation and blood clotting risk)

If Lp(a) is LOW (No major dietary changes needed)

Maintain a balanced diet with healthy fats, antioxidants, and fiber-rich foods.

If Lp(a) is HIGH (How to reduce risk – support cardiovascular health & inflammation management)

Consult a Doctor for Cardiovascular Risk Assessment

1. Lp(a) is a genetic risk factor for heart disease: A healthcare provider can help assess overall cardiovascular risk.
2. Monitor Other Lipid & Inflammation Markers: LDL, ApoB, CRP, and fibrinogen levels provide additional insights.
3. Discuss Potential Medical Interventions: In some cases, medication or advanced therapies may be required.

Achieve & Maintain a Healthy Weight

1. Avoid Processed & High-Sugar Foods: Reducing refined carbs and sugar supports metabolic and heart health.
2. Monitor Blood Sugar Levels: Insulin resistance can worsen cardiovascular risk.

Exercise Moderately

1. Engage in Moderate-Intensity Cardio 3–5x Per Week: Walking, swimming, or cycling supports heart health.
2. Perform Strength Training 2–3x Per Week: Helps improve metabolic function and reduce inflammation.
3. Avoid Excessive High-Intensity Training: Overtraining may increase Lp(a) levels in some individuals.

Support Liver Detoxification

1. Eat Cruciferous Vegetables Daily: Broccoli, cauliflower, and Brussels sprouts help clear oxidized cholesterol.
2. Stay Hydrated (2.5–3L Daily): Water supports the liver in processing and excreting excess cholesterol.
3. Use Sauna or Heat Therapy if Safe: Promotes detoxification and circulation.

Monitor Hormone Balance

1. Estrogen Influences Lp(a) Levels in Women: Perimenopause or hormonal imbalances can affect risk.
2. Support Adrenal & Thyroid Health: Chronic stress or hypothyroidism can impact cholesterol metabolism.
3. Consider Hormone Testing If Indicated: Especially for women experiencing cycle irregularities or menopause.

Check for Heavy Metal Exposure

1. Limit Mercury & Lead Exposure: Found in contaminated seafood, old plumbing, and certain environmental sources.
2. Eat Detox-Supportive Foods: Cilantro, chlorella, and cruciferous vegetables may help reduce heavy metal load.
3. Consider Heavy Metal Testing If At Risk: Discuss with a functional medicine provider.

Check Thyroid Function

1. Thyroid Hormones Impact Lipid Metabolism: Low thyroid function (hypothyroidism) can elevate Lp(a).
2. Monitor TSH, Free T3, & Free T4 Levels: Ensures proper thyroid function.
3. Support Thyroid Health Through Diet: Selenium (Brazil nuts), iodine (seaweed), and zinc (pumpkin seeds) help maintain function.

If Lp(a) is LOW (No major lifestyle changes needed)

Maintain a Heart-Healthy Lifestyle

1. Continue Regular Exercise & Balanced Nutrition: Supports long-term cardiovascular health.
2. Monitor Lipid Markers If Necessary: Lp(a) alone does not dictate overall heart disease risk.
3. Manage Stress & Sleep Quality: Chronic stress can still impact overall cardiovascular function.

DHEA-S is an adrenal hormone that serves as a precursor to testosterone and estrogen. It plays a role in energy, mood, muscle growth, and aging.

High DHEA-S may indicate excess androgen production, PCOS (in women), or adrenal hyperactivity.

Low DHEA-S may suggest adrenal fatigue, chronic stress, or aging-related decline.

Men: 5.4 - 11.6 umol/L
Women: 4.1 - 9.1 umol/L

If DHEA-S is HIGH (How to lower it)

Reduce Inflammatory Foods: Helps lower excessive androgen production.

• Sugar, refined carbs, processed meats.

Increase Omega-3s & Antioxidants: Supports adrenal balance.

• Fatty fish, walnuts, berries, green tea.

Avoid:

• High caffeine intake (stimulates adrenal overactivity).

If DHEA-S is LOW (How to increase it)

Increase Healthy Fats & Protein: Supports hormone synthesis.

• Avocados, coconut oil, lean meats, eggs.

Consume Adrenal-Supportive Nutrients:

• Magnesium (dark chocolate, pumpkin seeds), vitamin C (citrus fruits). 
• Replenish electrolyte balance with celtic sea salt. 

If DHEA-S is HIGH (How to lower it – regulate adrenal function & stress hormones)

Reduce Intense Workouts That Overstimulate the Adrenal Glands

1. Limit High-Intensity Interval Training (HIIT) & Overtraining: Can elevate DHEA levels.
2. Incorporate Low-Impact Activities (Yoga, Pilates, Swimming): Helps regulate adrenal response.
3. Prioritize Active Recovery (Stretching, Walking, Foam Rolling): Supports balanced hormone production.

Manage Stress to Prevent Excess DHEA Production

1. Deep Breathing & Meditation (10-15 min/day): Box breathing, mindfulness, relaxation techniques.
2. Nature Therapy (Morning Sunlight, Outdoor Walks, Beach Time): Helps regulate cortisol and DHEA levels.
3. Limit Digital Overload (Reduce Social Media & Screen Time): Prevents overstimulation of stress hormones.

Improve Sleep Hygiene for Adrenal Reset

1. Maintain a Regular Sleep Schedule (7-9 Hours/Night): Supports natural hormone production.
2. Optimize Bedtime Routine (Dimming Lights, Magnesium Supplementation): Helps relax the nervous system.
3. Create a Cool, Dark Sleep Environment (16-19°C / 60-67°F): Enhances restorative sleep.

If DHEA-S is LOW (How to increase it – support energy, resilience & adrenal function)

Get Daily Sunlight Exposure to Regulate Circadian Rhythms

1. 15-30 Minutes of Natural Sunlight Per Day: Supports adrenal hormone production.
2. Morning Light Exposure (Without Sunglasses): Enhances energy and hormonal balance.
3. Limit Artificial Light at Night (Use Warm Tones & Night Mode): Supports cortisol-DHEA rhythms.

Incorporate Strength Training & Resistance Exercise for DHEA Support

1. Weightlifting (3-4x/Week, Compound Movements Like Squats & Deadlifts): Increases natural DHEA production.
2. Short Burst Exercises (HIIT or Sprints – But Avoid Overdoing It): Stimulates adrenal hormone production.
3. Low-Impact Strength Workouts (Resistance Bands, Bodyweight Exercises): Helps balance hormone function.

Monitor & Support Adrenal Function with Nutrient-Dense Foods

1. Consume Adaptogenic Herbs (Ashwagandha, Rhodiola, Maca): Supports adrenal resilience.
2. Include Healthy Fats (Coconut Oil, Ghee, Nuts, Seeds): Supports DHEA synthesis.
3. Ensure Adequate Protein Intake (Grass-Fed Meats, Eggs, Legumes): Provides building blocks for adrenal hormones.

Free Testosterone is the unbound, bioavailable form of testosterone, which actively influences metabolism, muscle growth, energy levels, mood, and libido. Unlike Total Testosterone, which measures both bound and unbound testosterone, Free Testosterone reflects the active amount available for immediate use in the body.

High Free Testosterone may indicate polycystic ovary syndrome (PCOS) in women, hormone imbalances, or anabolic steroid use in men.

Low Free Testosterone suggests aging-related decline, metabolic dysfunction, stress, or inadequate nutrient intake.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. and variable on individal factors.

If Free Testosterone is HIGH (How to lower it – balance hormones & metabolism)

Increase Anti-Androgenic & Fiber-Rich Foods to Support Hormone Detoxification:

• Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts) – support liver detox to clear excess testosterone.
• Flaxseeds & chia seeds – rich in lignans, which help balance androgens.
• Legumes & whole grains – support insulin regulation (high insulin can elevate testosterone).

Increase Anti-Inflammatory Omega-3s & Antioxidants:

• Fatty fish (salmon, sardines), walnuts, flaxseeds – reduce inflammation linked to high testosterone.
• Dark berries, green tea, turmeric, ginger – help regulate oxidative stress and hormone balance.

Balance Carbohydrate Intake (Avoid Excess Processed Carbs):

• Prioritize complex carbs: Quinoa, lentils, sweet potatoes.
• Reduce refined carbs: White bread, sugary cereals, pastries (which worsen insulin resistance and testosterone imbalances).

Avoid:

• Excess dairy & red meat (may increase testosterone via increased IGF-1 production).
• Fried foods, alcohol, and processed sugar (increase inflammation and hormone imbalances).

If Free Testosterone is LOW (How to increase it – support energy, muscle mass & libido)

Increase Zinc & Magnesium Intake to Support Testosterone Production:

• Zinc-rich foods: Oysters, pumpkin seeds, beef, chickpeas.
• Magnesium-rich foods: Spinach, almonds, dark chocolate.

Boost Healthy Fats to Support Hormone Synthesis:

• Monounsaturated fats: Avocados, extra virgin olive oil, nuts.
• Saturated fats (in moderation): Grass-fed butter, coconut oil, dark chocolate.

Increase High-Quality Protein for Muscle & Metabolic Support:

• Eggs, lean meats, wild-caught fish, tofu, Greek yogurt.

Consume Vitamin D-Rich Foods or Get Sun Exposure:

• Fatty fish, fortified dairy, mushrooms, egg yolks.
• Vitamin D is essential for testosterone production.

Avoid:

• Low-fat diets – fats are required for testosterone synthesis.
• Excessive alcohol consumption – disrupts testosterone metabolism.

If Free Testosterone is HIGH (How to lower it – promote hormone balance & reduce androgen excess)

Engage in Regular Aerobic & Strength Training (Without Overtraining)

1. Moderate Cardio (30–45 Min, 3–5x/Week): Helps regulate excess androgens.
2. Strength Training (2–3x/Week, Moderate Intensity): Avoids overstimulating testosterone production.
3. Incorporate Yoga & Pilates: Reduces cortisol and stress-related testosterone spikes.

Manage Stress & Reduce Cortisol (Which Affects Testosterone Metabolism)

1. Practice Meditation & Breathwork: Deep relaxation exercises help lower stress-induced testosterone increases.
2. Spend Time in Nature & Outdoor Activities: Reduces cortisol, which influences testosterone regulation.
3. Prioritise Relaxing Activities: Reading, music, or time with pets helps lower stress levels.

Support Liver Detox for Better Hormone Metabolism

1. Drink Detoxifying Teas (Spearmint, Dandelion Root, Milk Thistle): Supports testosterone metabolism in women.
2. Increase Hydration (2.5–3L Water Daily): Helps flush out excess androgens.
3. Eat Cruciferous Vegetables (Broccoli, Kale, Cauliflower): Supports liver detoxification of hormones.

If Free Testosterone is LOW (How to increase it – support vitality, strength & metabolic function)

Engage in High-Intensity Interval Training (HIIT) & Heavy Resistance Training

1. Perform Compound Lifts (Squats, Deadlifts, Bench Press, Pull-Ups): Stimulates testosterone production.
2. Include Short, Intense Sprints (10–15 Min Sessions): Increases hormone output.
3. Avoid Excessive Endurance Training: Long-distance running may lower testosterone.

Increase Sunlight Exposure & Optimize Vitamin D Levels

1. Expose Skin to Morning Sunlight (15–30 Min Daily): Helps regulate circadian rhythms and testosterone.
2. Consume Vitamin D-Rich Foods (Fatty Fish, Eggs, Mushrooms): Supports hormone production.
3. Consider Vitamin D Supplementation (2,000–5,000 IU/Day): If levels are low, under medical supervision.

Improve Sleep Hygiene & Recovery

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Testosterone peaks during REM sleep.
2. Optimise Bedroom Temperature (16–19°C / 60–67°F): A cooler environment supports deeper sleep.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to improve melatonin production.

FSH is a hormone produced by the pituitary gland that helps regulate reproductive function in both men and women. In women, it stimulates ovarian follicle development, and in men, it supports sperm production.

(For womens' results our graph displays our recommended tme of timing which is the follicular phase. If you took your test outside of the recommended cycle range, refer to the lab reference ranges provided under 'Optimal Reference Ranges")

High FSH in women may indicate menopause, ovarian dysfunction, or poor egg quality.

Low FSH in women may suggest hypothalamic dysfunction or excessive stress.

In men, high FSH can indicate testicular dysfunction, while low FSH can suggest hormonal imbalances affecting fertility.

Men: 2 – 8 IU/L 

Women (Premenopausal): 4 – 10 IU/L 
Women (Postmenopausal): 25 – 100 IU/L 

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is.

To view Reference ranges based off female cycle stages, please see below: 
 - Women (Follicular Phase): 4.7 - 21.5 IU/L
 - Women (Ovulation Phase): 5 – 22  IU/L
 - Women (Luteal Phase): 1.5 – 9 IU/L
 - Women (Postmenopausal): 25 – 134 IU/L

If FSH is HIGH (How to lower it – support reproductive function)

Increase Antioxidant-Rich Foods: Helps protect egg and sperm quality.

• Berries, dark chocolate, green tea, turmeric.

Support Estrogen Balance: Helps regulate FSH in premenopausal women.

• Flaxseeds, soy (if tolerated), cruciferous vegetables.

Increase Omega-3 Fatty Acids: Supports hormone function and reduces inflammation.

• Fatty fish (salmon, sardines), walnuts, chia seeds.

Avoid:

• Processed foods & trans fats (may interfere with hormone function).
• Excess alcohol (impacts ovarian and testicular function).

If FSH is LOW (How to increase it – improve fertility and hormone balance)

Ensure Adequate Protein Intake: Supports hormone production.

• Eggs, lean meats, lentils, nuts.

Eat Zinc & Magnesium-Rich Foods: Important for pituitary function.

• Pumpkin seeds, dark chocolate, shellfish.

Increase Healthy Carbs: Supports ovarian function.

• Quinoa, sweet potatoes, whole grains.

Avoid:

• Excessive calorie restriction (can suppress FSH and reproductive hormones).
• Very low-carb diets (may disrupt ovulation in women).

If FSH is HIGH (How to lower it – regulate hormone balance & support fertility)

Manage Stress Levels to Prevent Hormonal Imbalance

1. Deep Breathing & Meditation (10-15 min/day): Box breathing, mindfulness techniques.
2. Reduce Cortisol-Spiking Activities (Overworking, Excess Screen Time): Helps regulate FSH.
3. Engage in Relaxing Hobbies (Reading, Music, Nature Walks): Encourages emotional well-being.

Improve Sleep Hygiene to Support Hormone Production

1. 7-9 Hours of Deep, Uninterrupted Sleep: Essential for reproductive health.
2. Reduce Blue Light Exposure (1 Hour Before Bed): Helps regulate melatonin and hormone cycles.
3. Optimize Sleep Environment (Cool, Dark, Quiet Room – 16-19°C / 60-67°F): Enhances deep sleep.

Engage in Moderate Exercise to Balance FSH Levels

1. Strength Training (2-3x/Week, Moderate Intensity): Helps maintain hormone balance.
2. Low-Impact Activities (Yoga, Pilates, Walking): Reduces cortisol and supports reproductive health.
3. Avoid Excessive High-Intensity Cardio: Overtraining may further elevate FSH.

If FSH is LOW (How to increase it – support reproductive health & ovulation)

Reduce Overtraining & Allow for Recovery

1. Avoid Excessive Cardio (Especially Endurance Training): Can suppress reproductive hormones.
2. Incorporate Strength Training & Moderate Activity (3-4x/Week): Supports FSH production.
3. Prioritize Rest Days & Recovery Strategies (Stretching, Massage): Prevents hormonal burnout.

Increase Sunlight Exposure to Regulate Hormones

1. 15-30 Minutes of Sunlight Exposure Daily: Supports vitamin D production, which influences FSH.
2. Morning Sunlight Without Sunglasses: Helps reset circadian rhythms for hormone regulation.
3. Consider Vitamin D Supplementation (If Deficient): Consult a healthcare provider for testing.

Optimize Nutrient Absorption for Hormonal Function

1. Include Probiotic-Rich Foods (Yogurt, Kefir, Sauerkraut): Supports gut health and estrogen metabolism.
2. Eat Fiber-Rich Foods (Leafy Greens, Flaxseeds, Berries): Helps regulate estrogen and FSH.
3. Ensure Sufficient Iron & B Vitamins (Red Meat, Legumes, Eggs): Supports reproductive hormone production.

Fasting insulin is a hormone produced by the pancreas that regulates blood sugar levels by allowing glucose to enter cells for energy.

High fasting insulin is a sign of insulin resistance, which increases the risk of type 2 diabetes, metabolic syndrome, and weight gain.

Low fasting insulin may indicate poor pancreatic function, low carbohydrate intake, or adrenal dysfunction.

Men & Women: 2.6 - 10 mIU/L

*Please note: Having an Optimal range of <5 mIU/L is even better for metabolic function

If Fasting Insulin is HIGH (How to lower it)

Reduce Sugar & Refined Carbs: Helps prevent insulin spikes.

• Avoid sugar sweetened beverages, white bread, pasta, pastries, and processed snacks.
• Focus on low-glycemic carbs (sweet potatoes, quinoa, berries).

Increase Healthy Fats & Protein: Helps stabilize blood sugar.

• Avocados, nuts, olive oil, grass-fed meat, eggs, fatty fish.

Consume Fiber-Rich Foods: Slows glucose absorption and improves insulin sensitivity.

• Leafy greens, legumes, flaxseeds, chia seeds.

Practice Time Restricted Eating / Intermittent Fasting: Avoid snacking

• Eating within a shorter window of time in the day reduces the time circulating insulin levels are elevated.
• Go for a 10 min walk after a meal
• Eat foods in the correct order protein first, carbs last
• Consider a tablespoon of apple cider vinegar in water prior to eating a high starch meal. 

Avoid:

• Sugary drinks & desserts (cause insulin spikes).
• Processed snacks (trigger rapid blood sugar increases).

If Fasting Insulin is LOW (How to balance it)

Increase Complex Carbohydrates: Supports healthy insulin function.

• Quinoa, brown rice, oats, starchy vegetables (pumpkin, carrots).

Support Pancreatic Health: Provides nutrients for insulin production.

• Zinc-rich foods (pumpkin seeds, shellfish, beef).
• Magnesium-rich foods (dark chocolate, almonds, spinach).

Avoid:

• Overly restrictive low-carb diets (can suppress insulin function).
• Excess caffeine, which may suppress insulin secretion.

If Fasting Insulin is HIGH (How to lower it – improve insulin sensitivity & metabolic balance)

Exercise Regularly

1. Strength Training (3–4x per week): Improves insulin sensitivity by increasing muscle glucose uptake.
2. High-Intensity Interval Training (HIIT): Helps reduce insulin resistance and improve metabolism.
3. Daily Movement (7,000–10,000 Steps): Walking after meals can lower post-meal insulin spikes.

Manage Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol, which affects insulin levels.
2. Engage in Relaxing Activities: Reading, music, or nature walks help lower stress-driven insulin resistance.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and stress hormone regulation.

Prioritise Sleep

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Poor sleep worsens insulin resistance.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Regulates blood sugar metabolism.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to improve melatonin production.

If Fasting Insulin is LOW (How to balance it – support metabolic function & energy regulation)

Eat at Regular Intervals

1. Avoid Prolonged Fasting If Insulin is Too Low: Eating balanced meals every 4–5 hours supports glucose stability.
2. Include Healthy Fats & Proteins in Each Meal: Helps sustain insulin levels and prevent energy crashes.
3. Consume Nutrient-Dense Carbohydrates in Moderation: Whole grains, root vegetables, and legumes support insulin function.

Incorporate Gentle Exercise

1. Opt for Yoga, Walking, or Light Strength Training: Overtraining can further suppress insulin.
2. Engage in Regular Low-to-Moderate Intensity Exercise: Supports metabolic function without excessive stress.
3. Prioritise Recovery & Avoid Excessive HIIT: High stress from overtraining can further deplete insulin production.

FT3 (Triiodothyronine) is the active form of thyroid hormone, responsible for regulating metabolism, body temperature, and energy levels. It is converted from T4 (thyroxine) in the liver and plays a direct role in how cells use energy.

High FT3 levels may indicate hyperthyroidism, high stress, or excessive thyroid medication.

Low FT3 levels suggest hypothyroidism, poor T4-to-T3 conversion, or chronic stress.

Men & Women: 4.60 – 5.37 pmol/L

If FT3 is HIGH (How to lower it)

Reduce Iodine & Thyroid-Stimulating Foods: Can overstimulate the thyroid.

• Limit seaweed, shellfish, and iodized salt if intake is excessive.

Support Liver Health: The liver helps metabolize excess thyroid hormones.

• Eat Beetroot, dandelion greens, turmeric, and cruciferous vegetables.

Increase Anti-Inflammatory Foods: Helps balance thyroid function.

• Berries, green tea, turmeric, ginger.

Avoid:

• Excess caffeine & stimulants (can worsen hyperthyroid symptoms).
• High iodine supplementation (unless prescribed).

If FT3 is LOW (How to increase it)

Increase Iodine, Zinc & Selenium: Essential for thyroid hormone production.

• Seaweed, Brazil nuts, eggs, beef, pumpkin seeds.

Consume Healthy Carbs: Very low-carb diets may reduce T3 conversion.

• Quinoa, sweet potatoes, bananas.

Avoid:

• Over-restricting calories and carbohydrates (very low carbohydrate diets can suppress thyroid function).
• Excess soy intake (may interfere with T3 conversion).

If FT3 is HIGH (How to lower it – support thyroid balance & reduce overstimulation)

Reduce Stress

1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps lower cortisol, which can overstimulate T3 production.
2. Engage in Relaxing Activities: Reading, music, or nature walks help regulate stress hormones.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and stress hormone balance.

Modify Exercise Routine

1. Opt for Low-Impact Workouts (Walking, Pilates, Swimming): Helps regulate energy without overstimulating the thyroid.
2. Reduce High-Intensity Cardio (HIIT, Marathon Training): Excessive cardio can further increase FT3.
3. Incorporate Gentle Yoga & Stretching: Supports hormone balance and reduces nervous system overstimulation.

If FT3 is LOW (How to increase it – support metabolism & energy balance)

Get Enough Sleep

1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Sleep is crucial for proper T4-to-T3 conversion.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate thyroid function.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to support melatonin production.

Strength Training & Cold Exposure

1. Lift Weights or Perform Bodyweight Exercises (3–4x/Week): Helps stimulate thyroid metabolism.
2. Include Mild Cold Exposure (Cold Showers, Outdoor Walks in Cooler Temperatures): Research suggests it may increase thyroid activity.
3. Engage in Regular Movement (Daily Steps & Light Activity): Helps support metabolism without excessive strain.

Avoid Endocrine Disruptors

1. Limit Exposure to BPA & Plastics: Found in canned foods, receipts, and plastic water bottles, these toxins can interfere with thyroid function.
2. Choose Organic & Filtered Water When Possible: Pesticides and heavy metals can negatively affect thyroid health.
3. Support Liver Detoxification (Cruciferous Vegetables, Hydration, Sauna Use): Helps remove hormone-disrupting chemicals.

MPV measures the average size of platelets, helping assess platelet activity and bone marrow function. Larger platelets are generally more active in clotting, while smaller platelets may suggest reduced production or increased destruction.

High MPV levels may indicate increased platelet activation, cardiovascular risk, or inflammation.

Low MPV levels may suggest bone marrow dysfunction or platelet destruction.

Men: 7.5 - 8.3 fL
Women: 7.5 - 8.2 fL

If MPV is HIGH (How to lower it – reduce inflammation & clotting risk)

Increase Antioxidants & Polyphenols: Helps reduce excessive platelet activity.

• Green tea, dark chocolate, berries, turmeric.

Support Healthy Blood Flow: Helps prevent excessive clotting.

• Leafy greens, omega-3s (salmon, walnuts), citrus fruits.

Avoid:

• High-sugar diets (increase inflammation).
• Processed meats (may elevate clotting factors).

If MPV is LOW (How to increase it – support platelet health & bone marrow function)

Increase Iron & B Vitamin Intake: Supports platelet production.

• Eggs, shellfish, lentils, beef.

Consume Protein-Rich Foods: Helps maintain healthy platelet turnover.

• Chicken, fish, nuts, dairy.

Avoid:

• Over-restricting protein intake (needed for bone marrow function).

If MPV is HIGH (How to lower it – support circulation & prevent clotting issues)

Engage in Regular Cardiovascular Exercise

1. Perform 30–45 Minutes of Moderate Cardio 3–5x Per Week: Walking, cycling, or swimming improves circulation and prevents excessive clotting.
2. Incorporate Low-Impact Aerobic Workouts: Activities like rowing or elliptical training enhance blood flow while being easy on joints.
3. Avoid Prolonged Sedentary Periods: Stand up and move every hour to prevent sluggish circulation.

Manage Stress & Cortisol Levels

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to regulate stress and lower platelet activity.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks to reduce anxiety.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outside in the morning to regulate stress hormones naturally.

Maintain healthy body weight:

1. increased body fat is associated with low-grade chronic inflammation, which can elevate MPV.
2. This is part of the inflammatory response seen in metabolic syndrome and obesity-related conditions.
3. Ensure you are meeting your sustaining regular exercise daily. 

If MPV is LOW (How to increase it – support platelet regeneration)

Prioritise Rest & Recovery

1. Aim for 7–9 Hours of Sleep Per Night: Deep sleep is essential for proper platelet regeneration and immune function.
2. Incorporate Restorative Practices: Try yoga, meditation, or gentle stretching to support recovery without overexertion.
3. Monitor Fatigue & Adjust Activity Levels: If experiencing persistent exhaustion, allow more recovery time before resuming intense workouts.

Avoid Overtraining & Excessive Caloric Restriction

1. Balance Strength & Cardio Workouts: Engage in moderate-intensity exercise rather than excessive endurance training.
2. Ensure Adequate Caloric Intake: Eat enough protein, healthy fats, and complex carbs to fuel platelet production.
3. Avoid Extreme Dieting or Fasting: Very low-calorie diets can negatively impact bone marrow function and platelet regeneration.

Vitamin D is a fat-soluble vitamin that regulates calcium absorption, bone health, immune function, and mood stability. It acts like a hormone and is synthesized in the skin upon sunlight exposure.

Low vitamin D levels are linked to weak immunity, osteoporosis, fatigue, and depression.

Excessively high vitamin D may indicate over-supplementation or poor calcium regulation.

Men & Women: 74.3 - 123.9 nmol/L

If Vitamin D is HIGH (How to lower it – prevent toxicity)

Increase Vitamin K2 Intake: Helps balance calcium and prevent soft tissue calcification.

• Natto, fermented dairy, egg yolks.
• Consider vitamin K2 supplementation

Reduce High-Dose Supplementation:

• If supplementing, lower or pause intake and monitor levels.

Avoid:

• Excess calcium supplementation (may increase risk of kidney stones).

If Vitamin D is LOW (How to increase it)

 Eat More Vitamin D-Rich Foods: Supports bone and immune health.

• Salmon, sardines, egg yolks, mushrooms, fortified dairy.
• Consider cod liver oil supplementation (one of the richest sources of vitamin D)

Ensure Magnesium Intake: Helps activate vitamin D in the body.

• Almonds, spinach, dark chocolate, avocados.

Avoid:

• Relying solely on food for vitamin D—sunlight is the best natural source.

If Vitamin D is HIGH (How to balance it)

Increase Hydration & Kidney Support

1. Drink 2.5-3 Liters of Water Per Day: Supports kidney function in excreting excess vitamin D.
2. Increase Magnesium Intake (Leafy Greens, Nuts, Seeds): Helps regulate calcium levels.
3. Monitor Blood Calcium Levels: Excess vitamin D can increase calcium absorption.

Monitor Sun Exposure to Avoid Over-Supplementation

1. Cease Vitamin D Supplementation (If Over 100 nmol/L or 40 ng/mL): Prevents toxicity.
2. Reduce Direct Sun Exposure (If Needed): Balance time spent in the sun.
3. Check Parathyroid Hormone (PTH) Levels: To ensure calcium is being properly regulated.

If Vitamin D is LOW (How to increase it – optimize absorption & bone health)

Get Daily Sunlight Exposure

1. 15-30 Minutes of Direct Sunlight (Without Sunscreen): Helps boost natural vitamin D.
2. Aim for Sun Exposure When UVB Is Available (Shadow Shorter Than Height): Ensures proper absorption.
3. Darker Skin Tones Need More Sun Exposure: Due to higher melanin blocking UVB rays.

Use Light Therapy in Winter Months

1. Full-Spectrum Light Therapy (10,000 Lux Lamps): Helps maintain vitamin D levels in winter.
2. Use a Lightbox for 20-30 Minutes in the Morning: Mimics natural sunlight exposure.
3. Increase Dietary Vitamin D (Fatty Fish, Egg Yolks, Fortified Foods): Essential for winter months.

Incorporate Strength Training & Weight-Bearing Exercise

1. Weightlifting & Resistance Training: Stimulates bone mineralization.
2. Weight-Bearing Activities (Walking, Running, Dancing): Helps retain calcium in bones.
3. Yoga & Balance Training: Prevents bone fractures and supports joint stability.

Bicarbonate is an electrolyte that helps regulate acid-base balance (pH) in the blood. It works with kidneys and lungs to maintain stable pH levels.

High bicarbonate levels may indicate lung disease, metabolic alkalosis, or prolonged vomiting.

Low bicarbonate levels suggest kidney dysfunction, metabolic acidosis, or poor CO₂ regulation.

Men & Women: 24 – 28 mmol/L

If Bicarbonate is LOW (How to increase it – prevent metabolic acidosis)

If Bicarbonate is HIGH (How to lower it – support respiratory & kidney balance)

Engage in Regular Exercise

1. Perform Moderate Cardio 3–5x Per Week: Activities like walking, cycling, or swimming help maintain CO₂ balance.
2. Incorporate Strength Training 2–3x Per Week: Supports metabolic function and kidney balance.
3. Avoid Overtraining Without Proper Hydration: Excessive sweating without electrolyte replacement may disrupt acid-base balance.

Monitor Breathing Patterns

1. Practice Deep Breathing Exercises: Diaphragmatic breathing helps regulate CO₂ levels and acid-base stability.
2. Avoid Shallow Breathing Habits: Proper posture and conscious breathing can improve respiratory efficiency.
3. Get Fresh Air & Optimize Indoor Air Quality: Proper ventilation supports effective CO₂ exchange.

Assess for sleep apnoea:

1. Consider sleep study especially if snoring; if sleep apnea is present, the body compensates for the excess acid (CO₂) by increasing bicarbonate levels to neutralize the excess acidity. This helps restore normal pH levels.

If Bicarbonate is LOW (How to increase it – improve acid-base stability)

Reduce Chronic Stress

1. Practice Stress-Reduction Techniques: Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) can help stabilize acid-base balance.
2. Prioritise Sleep & Recovery: Aim for 7–9 hours of deep sleep to support kidney and respiratory function.
3. Engage in Relaxing Activities: Meditation, stretching, and time outdoors can help maintain metabolic balance.

Improve Lung Function & Oxygenation

1. Practice Diaphragmatic Breathing Daily: Slow, deep breathing supports proper CO₂ and bicarbonate regulation.
2. Engage in Low-Impact Cardio Exercise: Activities like brisk walking and yoga improve oxygen intake and pH balance.
3. Consider Breathing Training Techniques: Alternate nostril breathing and breath-holding exercises may improve respiratory efficiency.

CoQ10 is a fat-soluble, vitamin-like antioxidant found in every cell of the body, especially in the heart, liver, kidneys, and pancreas. It plays a critical role in mitochondrial energy production (ATP synthesis) and protects cells from oxidative damage. The body produces CoQ10 naturally, but levels decline with age, certain medications (e.g., statins), and chronic illness.

If CoQ10 is HIGH this is generally not harmful, especially when from supplementation. Excess levels are rare and typically well-tolerated, though unnecessary excess may not provide added benefit.

If CoQ10 is LOW this can be linked to fatigue, poor mitochondrial energy production, and muscle weakness. This may increase risk of cardiovascular disease, neurodegeneration (e.g. Parkinson’s), and statin-related side effects.This may be common in older adults and those taking cholesterol-lowering medications.

 - < 0.8 µmol/L → Low: May suggest mitochondrial dysfunction, statin use, oxidative stress, or poor intake/synthesis.

 - 0.8 – 1.0 µmol/L → Low-normal: Technically in range but often suboptimal, especially in those with high energy demands or chronic illness.

 - 1.0 – 2.5 µmol/L → Optimal: Indicates adequate levels for mitochondrial function, antioxidant defense, and cardiovascular support.

 - > 2.5 µmol/L → Elevated: May occur with high-dose supplementation or rare metabolic issues, but not typically harmful.

If CoQ10 is LOW (How to increase it – support energy production & antioxidant protection)

Eat CoQ10-Rich Foods

• Organ meats: Heart, liver, and kidney (best sources).
• Fatty fish: Sardines, mackerel, salmon.
• Muscle meats: Chicken thighs, beef, pork.

Support Mitochondrial Function with Antioxidants

• Colorful vegetables (spinach, red peppers, carrots).
• Berries, green tea, and dark chocolate.
• Turmeric and ginger (anti-inflammatory and antioxidant).

Boost Nutrient Cofactors for CoQ10 Production

• B vitamins (especially B2, B3, B5): Eggs, legumes, avocado.
• Magnesium-rich foods: Pumpkin seeds, almonds, dark leafy greens.
• Selenium & zinc: Brazil nuts, oysters, sunflower seeds.
• If considering supplementing with Coq10, look for supplements that contain ubiquinol the active form of Coq10

Avoid:

• Highly processed foods (increase oxidative stress).
• Hydrogenated fats & seed oils (disrupt cellular membranes).
• Excess sugar (promotes inflammation and mitochondrial dysfunction).

If CoQ10 is LOW (How to increase it – improve mitochondrial health & energy)

Incorporate Regular Exercise to Enhance Mitochondrial Function

1. Strength training (2–3x/week): Squats, deadlifts, push-ups.
2. Aerobic exercise: Brisk walking, swimming, cycling (30 min/day).
3. High-Intensity Interval Training (HIIT) if tolerated.

Prioritise Deep, Restorative Sleep for Cellular Repair

1. Keep a consistent bedtime and wake-up time (7–9 hours nightly).
2. Block blue light 1–2 hours before bed; use red light or night mode.
3. Supplement magnesium or herbal teas (chamomile, passionflower).

Support Liver Health for CoQ10 Synthesis & Recycling

1. Eat cruciferous vegetables (broccoli, cauliflower, cabbage).
2. Stay hydrated (2.5–3L water/day).
3. Limit alcohol and consider milk thistle or dandelion tea.

Reduce Oxidative Stress That Depletes CoQ10

1. Practice breathwork and meditation (5–10 min/day).
2. Spend time in nature (sunlight exposure and grounding).
3. Avoid exposure to cigarette smoke, pollution, and chronic stress.

Estrogen is the primary female sex hormone, playing a critical role in menstrual cycle regulation, bone density, cardiovascular health, and reproductive function. It is produced primarily by the ovaries and in smaller amounts by fat tissue and the adrenal glands.

High estrogen levels (Estrogen Dominance) may indicate PCOS, hormone imbalance, impaired liver detoxification, or exposure to endocrine disruptors.

Low estrogen levels suggest menopause, low body fat, ovarian dysfunction, or endocrine imbalances.

Premenopausal: 100 – 400 pmol/L
Postmenopausal: 50 – 150 pmol/L

If Estrogen is HIGH (How to lower it – support hormone detox & balance)

Increase Cruciferous Vegetables:

• Broccoli, kale, Brussels sprouts, and cauliflower support liver detox of excess estrogen.

Eat More Fiber-Rich Foods:

• Flaxseeds, chia seeds, whole grains, and legumes help remove excess estrogen via the gut.

Boost Liver Detoxification Nutrients:

• Sulfur-rich foods (garlic, onions, eggs) support estrogen metabolism.

Consume More Omega-3s:

• Fatty fish, walnuts, and flaxseeds help balance estrogen levels and reduce inflammation.

Avoid:

• Processed soy products (may contribute to estrogen dominance).
• Alcohol & excess caffeine (impairs estrogen detox in the liver).
• Non-organic meats & dairy (may contain added hormones).

If Estrogen is LOW (How to increase it – support hormone production & balance)

Increase Healthy Fats:

• Avocados, coconut oil, olive oil, and grass-fed butter support hormone synthesis.

Eat More Phytoestrogen-Rich Foods:

• Fermented soy (miso, tempeh), flaxseeds, sesame seeds, chickpeas mimic estrogen naturally.

Ensure Sufficient Protein Intake:

• Eggs, poultry, legumes, nuts help with hormone production.

Increase Zinc & Magnesium Intake:

• Pumpkin seeds, shellfish, leafy greens support ovarian function.

Avoid:

• Extremely low-fat diets (fats are needed for estrogen production).
• Over-exercising (can further lower estrogen levels).

If Estrogen is HIGH (How to lower it – support hormone metabolism & detoxification)

Improve Gut Health & Elimination

1. Increase Fiber Intake: Eat flaxseeds, chia seeds, and leafy greens to support estrogen clearance.
2. Stay Hydrated (2.5–3L Daily): Proper hydration supports regular bowel movements and detoxification.
3. Consume Probiotic-Rich Foods: Include yogurt, kefir, kimchi, and sauerkraut to promote healthy gut bacteria.

Support Liver Detoxification

1. Engage in Regular Sweating Activities: Sauna, exercise, or hot baths help flush out excess estrogen.
2. Practice Dry Brushing Before Showers: Stimulates lymphatic drainage and detox pathways.
3. Include Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that aid estrogen metabolism.

Manage Stress & Cortisol Levels

1. Practice Meditation or Breathwork Daily: Techniques like Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) help regulate stress hormones.
2. Reduce Caffeine & Alcohol Consumption: Excess caffeine and alcohol can contribute to estrogen dominance.
3. Engage in Relaxing Activities: Nature walks, social connection, and journaling can help balance hormone levels.

Reduce Exposure to Endocrine Disruptors

1. Use Glass or Stainless Steel Instead of Plastic: BPA and phthalates in plastic can mimic estrogen.
2. Choose Organic Skincare & Cleaning Products: Avoid synthetic fragrances and parabens, which act as endocrine disruptors.
3. Wash Produce Thoroughly or Choose Organic: Pesticides can interfere with hormone balance.

If Estrogen is LOW (How to increase it – support hormone balance & vitality)

Prioritize Sleep & Recovery

1. Ensure 7–9 Hours of Restorative Sleep Per Night: Estrogen is naturally replenished during deep sleep.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use blue light filters.
3. Maintain a Consistent Sleep Schedule: Going to bed at the same time daily supports hormone regulation.

Incorporate Strength Training & Moderate Cardio

1. Engage in Resistance Training 2–3x Per Week: Squats, lunges, and push-ups help maintain estrogen levels and bone density.
2. Perform Moderate Cardio 3x Per Week: Walking, cycling, or dancing supports circulation and hormone health.
3. Avoid Excessive Endurance Training: Overtraining can suppress estrogen production and disrupt menstrual cycles.

Optimize Stress Management

1. Practice Gentle Yoga or Breathwork: Helps regulate cortisol, which can impact estrogen production.
2. Engage in Quality Social Connections: Support from friends and family can positively influence hormone balance.
3. Reduce Chronic Stressors Where Possible: Identify and minimize unnecessary stress triggers in daily life.

Consider Tracking Your Menstrual Cycle

1. Use a Menstrual Cycle App: Helps identify patterns and potential hormonal imbalances.
2. Adjust Lifestyle Habits Based on Cycle Phases: Tailor nutrition and activity based on natural estrogen fluctuations.
3. Consult a Specialist If Needed: A functional medicine practitioner can help interpret cycle irregularities.

Fibrinogen is a soluble plasma glycoprotein produced by the liver. It plays a crucial role in blood clotting by being converted into fibrin during the coagulation cascade, helping to form blood clots and stop bleeding. It also acts as an acute-phase reactant, meaning its levels rise in response to inflammation.

If Fibrinogen is HIGH this indicates increased inflammation and cardiovascular risk. Ity can be associated with a higher risk of blood clots, stroke, heart attack, and chronic inflammatory conditions like rheumatoid arthritis or metabolic syndrome.

If Fibrinogen is LOW this can lead to poor blood clotting, easy bruising, excessive bleeding, or hemorrhage.This may indicate liver dysfunction, malnutrition, or a rare inherited fibrinogen deficiency.

Men & Women: 1.75 – 3.0 g/L

If Fibrinogen is HIGH (How to lower it – reduce inflammation & clotting risk)

Increase Omega-3 Intake

• Fatty fish: Wild salmon, sardines, mackerel (2–3 servings/week).
• Plant-based: Chia seeds, flaxseeds, walnuts.
• Supplements: Fish oil or algae-based omega-3s.

Add More Antioxidant-Rich Foods

• Berries (blueberries, raspberries), green tea, and turmeric.
• Leafy greens (spinach, kale), red cabbage, and dark chocolate (85%+).
• Colorful veggies (beets, peppers, carrots) reduce inflammation.

Consume Magnesium-Rich Foods

• Pumpkin seeds, almonds, avocado.
• Legumes (black beans, lentils), bananas.
• Dark leafy greens.

Avoid:

• Trans fats, deep-fried foods, processed meats (bacon, sausage).
• Refined sugars and high-fructose corn syrup.
• Excessive alcohol (linked to inflammation and liver stress).

If Fibrinogen is LOW (How to increase it – support clotting & liver health)

Increase Protein Intake

• Eggs, poultry, lean red meat, or tempeh.
• Bone broth for collagen and glycine.
• Greek yogurt or cottage cheese.

Support Liver Function

• Beets Beetroot. artichokes, cruciferous vegetables (broccoli, cauliflower).
• Garlic and onions for sulfur compounds.
• Dandelion root or milk thistle tea.

Ensure Adequate Iron & B Vitamins

• Iron: Grass-fed beef, lentils, spinach.
• B6 & B12: Eggs, salmon, fortified nutritional yeast.
• Folate: Leafy greens, asparagus, citrus fruits.

If Fibrinogen is HIGH (How to lower it – support heart health & reduce inflammation)

Engage in Regular Cardiovascular Exercise

1. Brisk walking or cycling for 30 min, 5x/week.
2. Resistance training 2–3x/week.
3. Add low-impact cardio like swimming or hiking.

Manage Chronic Stress

1. Daily 10-minute breathwork or meditation.
2. Time in nature (forest bathing, sunrise walks).
3. Reduce screen time and use of stimulants (e.g. caffeine in late afternoon).

Improve Sleep Quality

1. Establish a wind-down routine with dim lighting.
2. Maintain a cool bedroom (16–19°C) and consistent sleep/wake times.
3. Use magnesium spray or calming herbal teas (chamomile, lemon balm).

If Fibrinogen is LOW (How to support clotting function & resilience)

 Incorporate Strength Training to Support Liver & Muscle Health

1. Bodyweight exercises: Squats, lunges, push-ups.
2. Resistance bands or dumbbells 2–3x/week.
3. Focus on functional movements to reduce injury risk.

Stay Well Hydrated to Support Circulatory Function

1. Drink 2.5–3L of water per day.
2. Add electrolytes (e.g. pink salt, coconut water) if sweating heavily.
3. Start mornings with warm lemon water to support digestion.

Monitor Underlying Conditions

1. Work with a healthcare provider to rule out liver disease or clotting disorders.
2. Reassess medication that may affect clotting (e.g. blood thinners).
3. Check for nutrient deficiencies (especially B12 and iron).

Free T4 (thyroxine) is one of the main thyroid hormones that regulates metabolism, energy levels, and body temperature. It is produced by the thyroid gland and later converted into the active form, T3 (triiodothyronine).

High FT4 levels may indicate hyperthyroidism (overactive thyroid), stress, or excess thyroid medication.

Low FT4 levels suggest hypothyroidism (underactive thyroid), iodine deficiency, or chronic stress.

Men & Women: 13 – 18 pmol/L

If FT4 is HIGH (How to lower it)

Reduce Iodine-Rich Foods (if excessive): Too much iodine can overstimulate the thyroid.
 - Seaweed, iodized salt, shellfish

Balance Selenium Intake: Helps regulate thyroid hormone levels.
 - Brazil nuts, sunflower seeds, mushrooms

Increase Anti-Inflammatory Foods: Supports thyroid health.
 - Green leafy vegetables, berries, turmeric

Avoid:
 - Excess caffeine & stimulants (may worsen hyperthyroid symptoms).
 - Over-supplementation with iodine.

If FT4 is LOW (How to increase it)

Increase Iodine-Rich Foods: Supports thyroid hormone production.
 - Seaweed, fish, iodized salt, dairy
 - Consider testing blood selenium, zinc levels and urinary iodine levels. 
 
Check for thyroid antibody levels: 
 - This may indicate an autoimmune cause.

Eat More Zinc & Selenium: Essential for thyroid hormone function.
 - Brazil nuts, eggs, beef, pumpkin seeds

Avoid:
 - Soy & cruciferous vegetables in excess (may interfere with thyroid function).
 - Highly processed foods (may disrupt hormone balance).

If FT4 is HIGH (How to lower it – support thyroid balance & reduce overstimulation)

Reduce Stress Levels
1. Practice Deep Breathing (Box Breathing – Inhale 4 sec, Hold 4 sec, Exhale 4 sec): Helps regulate cortisol, which can overstimulate thyroid function.
2. Engage in Relaxing Activities: Reading, music, or nature walks help reduce stress-related thyroid imbalances.
3. Spend Time in Morning Sunlight (10–15 Min): Supports circadian rhythm and stress hormone regulation.

Ensure Proper Sleep
1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Hyperthyroid symptoms (like anxiety) can disrupt sleep.
2. Maintain a Consistent Sleep Schedule (Even on Weekends): Helps regulate thyroid function.
3. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to support melatonin production.

Modify Exercise Intensity
1. Opt for Moderate-Intensity Workouts: High-intensity exercise may overstimulate thyroid hormones.
2. Incorporate Yoga & Gentle Strength Training: Supports balanced metabolism without excessive stimulation.
3. Avoid Excessive Endurance Training: Prolonged intense workouts can elevate thyroid activity.

If FT4 is LOW (How to increase it – support thyroid hormone production & metabolism)

Get Enough Sleep
1. Aim for 7–9 Hours of Deep, Uninterrupted Sleep: Poor sleep can lower thyroid hormone production.
2. Maintain a Consistent Sleep Routine: Helps regulate thyroid hormone secretion.
3. Keep Bedroom Cool (16–19°C / 60–67°F): A cooler sleep environment enhances thyroid function.

Exercise Regularly
1. Incorporate Strength Training (2–3x per week): Helps improve metabolism and thyroid hormone function.
2. Include Moderate-Intensity Cardio (Walking, Cycling, Swimming): Supports thyroid health without excessive strain.
3. Avoid Overtraining & Prioritise Recovery: Excessive exercise may suppress thyroid function.

Check for Nutrient Deficiencies & Autoimmune Factors
1. Ensure Adequate Iron, Zinc, & Selenium Intake: These minerals support thyroid hormone production.
2. Monitor Iodine Levels: Both excess and deficiency can impact thyroid function.
3. Check for Thyroid Antibodies (TPO & TG Antibodies): Low FT4 may indicate an autoimmune cause, such as Hashimoto’s thyroiditis.

IGF-1 (Insulin-Like Growth Factor 1) is a hormone similar to insulin that plays a key role in growth, muscle repair, metabolism, and aging. It is primarily produced in the liver in response to growth hormone (GH) and is essential for muscle development, tissue repair, and brain function.

High IGF-1 is linked to enhanced muscle growth, performance, and recovery, but excessively high levels may contribute to increased cancer risk and accelerated aging.
It may indicate growth hormone overproduction (acromegaly), insulin resistance, or excessive protein intake.

Low IGF-1 is associated with muscle loss, poor recovery, low energy, and reduced cognitive function. It can result from growth hormone deficiency, chronic stress, poor sleep, or excessive caloric restriction.

Men: 10.59 - 19.61 nmol/L
Women: 10.46 - 19.61 nmol/L

If IGF-1 is HIGH (How to lower it – support longevity & metabolic balance)

Reduce Excess Animal Protein (Balance with Plant-Based Sources):

• Legumes (lentils, chickpeas, black beans) – Lower IGF-1 while providing protein.
• Nuts & seeds (walnuts, flaxseeds, almonds) – Anti-inflammatory and nutrient-dense.
• Tofu & tempeh – Provide protein without excessive IGF-1 stimulation.

Increase Antioxidant-Rich, Anti-Inflammatory Foods:

• Dark leafy greens (kale, spinach, Swiss chard) – Reduce oxidative stress.
• Berries (blueberries, raspberries, blackberries) – Protect against IGF-1 overactivity.
• Green tea & turmeric – Contain polyphenols that lower IGF-1.

Support Healthy Blood Sugar & Insulin Balance:

• Whole grains (quinoa, brown rice, oats) – Slow glucose release.
• Fermented foods (kimchi, sauerkraut, yogurt) – Support gut health & metabolism.
• Cinnamon & apple cider vinegar – Help stabilize blood sugar.

Avoid:

• Excess red meat & dairy (can over-stimulate IGF-1).
• Highly processed foods & refined sugars (increase insulin and IGF-1 levels).
• Overeating protein (>1.5g per kg body weight) if already in the high IGF-1 range.

If IGF-1 is LOW (How to increase it – support muscle growth & recovery)

Consume Protein-Rich Foods to Stimulate IGF-1 Production:

• Grass-fed beef, organic chicken, wild-caught fish – High-quality protein sources.
• Eggs & dairy (Greek yogurt, cottage cheese, kefir) – Naturally raise IGF-1.
• Bone broth & collagen peptides – Support muscle and tissue repair.

Increase Healthy Fats to Support Growth Hormone Release:

• Avocados & extra virgin olive oil – Improve IGF-1 production.
• Nuts & seeds (macadamia nuts, pumpkin seeds, walnuts) – Provide essential fats.
• Fatty fish (salmon, sardines, mackerel) – Omega-3s enhance hormone balance.

Support Growth Hormone & IGF-1 with Nutrient-Dense Carbohydrates:

• Sweet potatoes & butternut squash – Support sustained energy release.
• Berries & bananas – Provide essential vitamins for IGF-1 production.
• Dark chocolate (85%+ cacao) – Contains flavonoids that promote growth factors.

Avoid:

• Ultra-low-protein diets (can suppress IGF-1).
• Chronic caloric restriction (reduces growth hormone and IGF-1).
• Excess caffeine & alcohol (can interfere with IGF-1 signaling).

If IGF-1 is HIGH (How to lower it – balance metabolism & longevity)

Incorporate Intermittent Fasting & Caloric Restriction:

1. 16:8 or 18:6 fasting protocols help reduce IGF-1 over time.
2. Reduce meal frequency (2-3 meals per day, no snacking).
3. Fast-mimicking diets (low-protein, high-fiber days) can help lower IGF-1.

Increase Low-Intensity Exercise & Stress-Reduction Practices:

1. Daily walking (7,000-10,000 steps) lowers insulin and IGF-1.
2. Yoga & breathwork (box breathing, meditation) regulate stress hormones.
3. Tai chi & gentle resistance training help balance IGF-1 without overactivation.

Prioritize Sleep & Circadian Rhythm Regulation:

1. Consistent bedtime (7–9 hours per night) regulates hormone balance.
2. Reduce blue light exposure 1 hour before bed.
3. Use magnesium (spray or supplement) for deeper, restorative sleep.

If IGF-1 is LOW (How to increase it – enhance muscle growth & vitality)

Engage in Strength & Resistance Training:

1. Weightlifting (compound movements: squats, deadlifts, bench press).
2. Sprint intervals & HIIT workouts (boost growth hormone release).
3. Bodyweight exercises (push-ups, lunges, pull-ups) maintain IGF-1 levels.

Optimize Sleep & Recovery to Support Growth Hormone Production:

1. Deep sleep enhances IGF-1 secretion (peaks during REM sleep).
2. Optimize bedroom temperature (16-19°C / 60-67°F) for better sleep.
3. Avoid screens & bright lights 1-2 hours before bed.

Incorporate Cold Therapy & Sauna for IGF-1 Stimulation:

1. Cold exposure (cold showers, ice baths) supports hormone function.
2. Infrared sauna & heat therapy improve circulation and recovery.
3. Contrast therapy (hot/cold) boosts IGF-1 naturally.

Indirect bilirubin is the unprocessed form of bilirubin that circulates in the blood before being converted by the liver into a form that can be excreted.

High indirect bilirubin may indicate increased red blood cell breakdown (hemolysis) or liver processing issues.

Low levels are generally not concerning but may reflect low oxidative stress or reduced red blood cell turnover.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is.

If Indirect Bilirubin is HIGH (How to lower it – support red blood cell & liver health)

Increase Iron-Rich Foods (if hemolysis is suspected): Supports red blood cell production.

• Grass-fed beef, lentils, spinach, pumpkin seeds.

Eat Liver-Supporting Nutrients: Helps convert bilirubin efficiently.

• Milk thistle, cruciferous vegetables, turmeric, green tea.

Increase Omega-3s: Reduces inflammation in liver and red blood cells.

• Fatty fish, walnuts, flaxseeds.

Avoid:

• Processed foods (increase oxidative stress).
• High alcohol intake (can impair liver bilirubin conversion).

If Indirect Bilirubin is LOW (How to optimise it – support antioxidant status)

Ensure Adequate Vitamin C & E Intake: Supports cellular repair.

• Citrus fruits, almonds, sunflower seeds.

Include Healthy Fats for Liver Function: Supports bile flow.

• Avocados, extra virgin olive oil, nuts.

Avoid:

• Overly restrictive low-fat diets (may impact bile function).

If Indirect Bilirubin is HIGH (How to lower it – support red blood cell turnover & liver function)

Manage Stress & Reduce Inflammation

1. Practice Deep Breathing Exercises: Use Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) to reduce inflammation and cortisol.
2. Engage in Relaxing Activities: Spend time reading, listening to music, or taking nature walks to support liver function.
3. Expose Yourself to Morning Sunlight: Spend 10–15 minutes outdoors in the morning to regulate stress hormones.

Engage in Gentle, Regular Exercise

1. Walk for 30–45 Minutes Daily: Supports circulation and helps regulate immune response.
2. Swim or Do Light Strength Training: Low-impact movements support red blood cell function and reduce inflammation.
3. Incorporate Yoga or Stretching Routines: Helps improve blood flow and supports stress reduction.

Regular, Moderate Exercise

1. Engage in Aerobic Workouts: Try cycling, jogging, or brisk walking to maintain healthy circulation.
2. Practice Full-Body Strength Training: Incorporate squats, push-ups, and resistance exercises 2–3 times per week.
3. Move Throughout the Day: Take standing or movement breaks every hour to support blood circulation and liver health.

If Indirect Bilirubin is LOW (How to optimise it – support liver & red blood cell function)

Improve Sleep Quality

1. Aim for 7–9 Hours of Restorative Sleep: Deep sleep supports detoxification and liver function.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep or use night mode filters.
3. Keep the Bedroom Cool: Maintain a temperature of 16–19°C (60–67°F) for optimal sleep quality.

Stay Hydrated

1. Drink 2.5–3L of Water Daily: Proper hydration supports kidney function in flushing bilirubin metabolites.
2. Consume Hydrating Foods: Eat cucumbers, watermelon, and oranges to boost fluid intake.
3. Limit Dehydrating Substances: Reduce excessive caffeine and alcohol to support liver function.

Mercury is a toxic heavy metal found in contaminated seafood, dental fillings, certain cosmetics, and industrial pollutants. While the body can detoxify small amounts, excessive exposure can lead to neurological, cardiovascular, and immune dysfunction.

High Mercury can cause neurological symptoms (brain fog, memory loss, mood disorders).
It affects thyroid function, hormone balance, and energy metabolism and increases oxidative stress, leading to inflammation and cellular damage.

Low Mercury indicates minimal environmental exposure, which is ideal for health.This reflects efficient detoxification and low toxin accumulation.

*Please note: This graph does not show your Optimal range as there is not enough solid evidence on what an agreed Optimal range is. However our data show us that the below range can be considered Optimal.

<10 nmol/L 

If Mercury is HIGH (How to lower it – support detoxification & reduce exposure)

Increase Sulfur-Rich Foods to Bind & Remove Mercury:

• Garlic & onions – Enhance glutathione production for mercury detox.
• Eggs – Contain cysteine, which supports heavy metal removal.
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) – Aid liver detoxification.

Consume Antioxidant-Rich Foods to Protect Against Mercury Toxicity:

• Dark berries (blueberries, blackberries, cherries) – Combat oxidative stress.
• Turmeric & ginger – Reduce inflammation and support liver detox.
• Leafy greens (spinach, kale, Swiss chard) – Provide essential vitamins for detox pathways.

Support Gut Health to Reduce Mercury Absorption:

• Probiotic-rich foods (yogurt, kefir, sauerkraut) – Promote toxin elimination.
• Fiber-rich foods (chia seeds, flaxseeds, oats) – Bind to mercury for excretion.
• Activated charcoal (occasional use under supervision) – Helps remove toxins from the gut.

Avoid:

• High-mercury fish (tuna, swordfish, king mackerel, shark).
• Processed foods & refined sugar (increase inflammation and slow detox).
• Alcohol & caffeine (stress the liver, reducing detox efficiency).

If Mercury is LOW (How to maintain a low level – prevent unnecessary accumulation)

Choose Low-Mercury Protein Sources:

• Wild-caught salmon & sardines – Low in mercury, high in omega-3s.
• Pasture-raised poultry & grass-fed meats – Free from heavy metal contamination.
• Plant-based proteins (lentils, quinoa, chickpeas) – Naturally mercury-free.

Continue Supporting Natural Detox Pathways:

• Hydrating foods (cucumber, celery, watermelon) – Flush out residual toxins.
• Cilantro & parsley – May help with trace heavy metal detox.
• Beets Beetroot & dandelion tea – Support liver function and bile flow.

Cook & Store Food Safely to Minimize Contamination:

• Use glass, stainless steel, or ceramic cookware instead of aluminum or non-stick pans.
• Avoid canned seafood unless labeled "low mercury."
• Filter drinking water to remove potential heavy metal residues.

If Mercury is HIGH (How to lower it – reduce exposure & enhance detoxification)

Sweat Therapy to Remove Mercury Through the Skin:

1. Regular infrared sauna sessions support detox pathways.
2. Hot baths with Epsom salts help draw out toxins.
3. Cardio workouts (brisk walking, cycling, swimming) promote sweating.

Reduce Exposure to Mercury in Everyday Products:

1. Use mercury-free dental fillings (ceramic, composite instead of amalgam).
2. Avoid cosmetics & skincare with mercury-based preservatives (often in skin-lightening creams).
3. Be cautious with fluorescent bulbs (if broken, they release mercury vapor).

Optimize Liver & Kidney Function to Support Mercury Clearance:

1. Stay hydrated (2.5–3 liters of water per day).
2. Consume dandelion root tea & milk thistle to support liver detox.
3. Include potassium-rich foods (bananas, avocados, coconut water) to balance electrolytes.

If Mercury is LOW (How to maintain low levels – prevent future accumulation)

Continue Using Non-Toxic Household & Personal Care Products:

1. Opt for natural deodorants & personal care items free from heavy metals.
2. Use fluoride-free toothpaste (fluoride can enhance heavy metal absorption).
3. Choose chemical-free household cleaners to reduce toxin exposure.

Monitor Air & Water Quality for Heavy Metal Exposure:

1. Use an air purifier if living in high-pollution areas.
2. Drink filtered water to avoid potential contamination.
3. Avoid living near industrial plants that release mercury emissions.

Support Ongoing Detoxification with Regular Healthy Habits:

1. Hydrate well to aid kidney filtration & toxin elimination.
2. Engage in regular movement (walking, yoga, resistance training) to promote circulation.
3. Eat antioxidant-rich foods to neutralize oxidative stress.

Neutrophils are the most abundant type of white blood cell, acting as the first responders of the immune system. They fight infections by attacking bacteria, fungi, and other harmful invaders.

High neutrophil levels may indicate an infection, inflammation, or stress response.

Low neutrophil levels can suggest immune suppression, bone marrow disorders, or vitamin deficiencies.

*If WBC is high check for infection - see your GP - consider further tests for acute or chronic infection depending on symptoms

Men & Women: 2.5 – 6.5 x10⁹/L

You want this balanced. High = potential infection/inflammation; low = possible immune suppression. Anything out of range (high or low) should be reviewed by your doctor.

If Neutrophils are HIGH (How to lower them)

Increase Anti-Inflammatory Foods: Reduce chronic inflammation and support immune balance.
 - Turmeric, ginger, leafy greens, cruciferous vegetables (broccoli, kale)

Consume More Omega-3s: Helps lower inflammation and regulate immune response.
 - Wild-caught salmon, sardines, walnuts, flaxseeds

Support Gut Health: Strengthening gut bacteria helps reduce excessive immune activation.
 - Probiotic-rich foods (yogurt, kefir, kimchi, sauerkraut)
 - Prebiotic foods (onions, garlic, asparagus)

Avoid:
 - Processed meats & fried foods (increase inflammation)
 - Sugar & refined carbs (worsen metabolic inflammation)
 - Excess alcohol (weakens immune balance)

If Neutrophils are LOW (How to boost immune response)

Increase Zinc & Vitamin C Intake: Supports immune function and white blood cell production.
 - Shellfish, citrus fruits, bell peppers, pumpkin seeds

Eat More Protein: Essential for neutrophil production and immune repair.
 - Lean meats, eggs, beans, lentils

Include B12-Rich Foods: Supports immune health.
 - Eggs, dairy, red meat, nutritional yeast

Avoid:
 - Excessive fasting or very low-calorie diets (suppress immune response)
 - Overconsumption of sugar, which further reduces neutrophil function

If Neutrophils are HIGH (How to lower them – regulate immune function & reduce inflammation)

Manage Stress Effectively
1. Practice Daily Relaxation Techniques: Meditation, deep breathing, or nature walks reduce immune overactivation.
2. Limit Caffeine Intake: Excess caffeine increases cortisol, which can trigger neutrophil overproduction.
3. Engage in Stress-Reducing Activities: Reading, music, or light stretching can help calm the nervous system.

Prioritise Sleep
1. Maintain Consistent Sleep & Wake Times: Poor sleep elevates inflammatory markers like neutrophils.
2. Reduce Blue Light Exposure Before Bed: Avoid screens 1 hour before sleep to improve melatonin production.
3. Keep Bedroom Cool (16–19°C / 60–67°F): A cooler environment supports deeper, more restorative sleep.

Engage in Regular, Moderate Exercise
1. Brisk Walking (3–5x per week): Improves circulation and helps regulate immune function.
2. Strength Training in Moderation: Avoid excessive weightlifting, which can increase inflammation.
3. Prevent Overtraining: Intense exercise without recovery can worsen immune dysfunction.

If Neutrophils are LOW (How to boost immune response – support immune resilience)

Get Daily Sunlight & Optimize Vitamin D
1. Expose Skin to Sunlight (15–30 Minutes Daily): Supports immune cell activation and function.
2. Eat Vitamin D-Rich Foods: Fatty fish, egg yolks, and fortified dairy help maintain optimal immune response.
3. Supplement If Deficient: If natural sources are insufficient, consider vitamin D3 under medical guidance.

Reduce Toxin Exposure
1. Avoid Smoking & Excessive Alcohol: Both damage neutrophil function and weaken the immune system.
2. Consider Sauna Therapy: Sweating supports detoxification and immune resilience.
3. Eat Detox-Supporting Foods: Coriander, leafy greens, and cruciferous vegetables enhance liver function.

Omega-3s are essential fatty acids crucial for brain health, heart function, and inflammation regulation.

Low Omega-3 levels are linked to heart disease, inflammation, and cognitive decline.

High Omega-3 levels are generally beneficial, but extreme levels may impact blood clotting.

Men & Women: 6 – 8%

If Omega-3 is HIGH (How to balance it )

Increase Omega-6 Sources for Balance:
 - Nuts, seeds, whole grains.

Reduce Excess Omega-3 Supplements:
 - If already at optimal levels, lower high-dose fish oil intake.

If Omega-3 is LOW (How to increase it – support heart & brain health)

Increase Fatty Fish Intake:
 - Salmon, sardines, mackerel, herring.

Boost Plant-Based Omega-3s:
 - Flaxseeds, chia seeds, walnuts, hemp seeds.

Avoid:
 - Reducing your intake of omega-6-rich oils, such as canola oil, soybean oil, and vegetable oils, can help improve the omega-3 to omega-6 ratio, thus allowing omega-3s to have more of an effect.

If Omega-3 is HIGH (How to balance it – maintain optimal health & clotting function)

Monitor Blood Clotting Factors
1. Check for Excessive Bleeding or Bruising: High Omega-3 can thin the blood, so monitor for signs of clotting issues.
2. Consult a Doctor If Taking Blood Thinners: Omega-3 supplementation may interact with anticoagulant medications.
3. Balance Omega-3 Intake with Other Nutrients: Ensure adequate vitamin K and Omega-6 levels to maintain clotting function.

Engage in Strength Training & Cardiovascular Exercise
1. Incorporate Strength Training 2–3x Per Week: Squats, lunges, and resistance exercises support circulation.
2. Perform Moderate Cardio 3–5x Per Week: Walking, cycling, and swimming help regulate metabolic function.
3. Avoid Overtraining: Excessive exercise can lead to increased oxidation of Omega-3s.

Reduce Oxidative Stress Through Antioxidant Support
1. Consume Antioxidant-Rich Foods: Berries, dark chocolate, and green tea help prevent Omega-3 oxidation.
2. Limit Exposure to Environmental Pollutants: Air pollution and processed foods can increase oxidative stress.
3. Use Cold-Pressed Oils & Store Properly: Protect Omega-3-rich oils (like flaxseed and fish oil) from heat and light to prevent rancidity.

Ensure Adequate Intake of Omega-6 Fats (But Not Excessive)
1. Include Healthy Omega-6 Sources: Avocados, almonds, and walnuts support cell membrane function.
2. Industrial Seed Oils: Limit excessive intake of processed vegetable oils like soybean and canola oil. 
3. 1. Balance Omega-3 to Omega-6 Ratio: A 2:1 or 4:1 Omega-6 to Omega-3 ratio is ideal for maintaining health.

If Omega-3 is LOW (How to increase it – support heart, brain, and joint health)

Engage in Regular Low-Impact Exercise
1. Walk for 30–45 Minutes Daily: Supports circulation and reduces inflammation.
2. Practice Yoga or Swimming 2–3x Per Week: Gentle movement enhances joint health and Omega-3 utilization.
3. 1. Include Functional Movement Training: Helps improve mobility and reduce inflammation.