know your numbers 2013

It’s “Know Your Numbers” time again at Microsoft, and I was eager to find out how my numbers compared to last year, especially because I haven’t been quite as good as I normally am over the past six months.

  • I’ve been travelling a lot, so I end up eating things I normally wouldn’t for a variety of reasons (harder to find healthy options, want to try new foods special to that region, etc.)
  • I haven’t been as good about prepping at home, particularly because of a lot of weekend travelling
  • I haven’t been exercising as much because I hurt my foot :-/

Still, I try when possible to choose healthier options, which to me means eating more vegetables, fruits, and whole foods, and less animal-based protein and processed foods. And I’m still eating comically large salads at work.

Overall, even the changes are slight, you’ll see most of my numbers still improved even though I was far from perfect! And I think this is the important point: you don’t have to be perfect to improve your health significantly.

Cholesterol, Glucose, and Blood Pressure

Metric Nov2011 Nov2012 Nov2013 Very Good Good Bad
Total Cholesterol 185 154 146 < 200 200 – 240 > 240
LDL (Bad) 124 86 76 < 100 100 – 130 > 130
HDL (Good) 46 51 53 > 60 40 – 60 < 40
Total / HDL Ratio 4.0 3.0 2.75 < 3.5:1 < 5:1 > 5:1
Triglycerides 73 88 86 < 150 150 – 200 > 200
Blood Glucose 91 76 72 < 100 100 – 125 > 125
BP – Diastolic 76 68 74 < 80 80 – 90 > 90
BP – Systolic 116 111 125 < 120 120 – 140 > 140

Body Composition

Metric Nov2011 Nov2012 Nov2013 Too Low Good Border High
BMI* 27.5 24.3 24.5 < 18.5 18.5 – 25 25 – 30 > 30
Body Fat 18% 12% 13% < 10 10 – 20 20 – 25 > 25
Waist (in) 34 32 30 n/a < 40 n/a > 40
Weight 180 160 161 n/a n/a n/a n/a
* Body Mass Index

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