You can reverse pre-diabetes. Diabetes is the tenth most common cause of death in Singapore (14 percent of Singaporeans have pre-diabetes), but most people with diabetes die of heart disease due to high blood pressure and elevated triglycerides and cholesterol, along with their inability to manage blood sugar. Tip: Cap your net carbs (total carbs minus fiber) at 40 grams per meal in order to keep your blood sugar in the safe zone.
DON’T BURN TOO BRIGHTLY
Burnout destroys your body by spiking stress chemicals, elevating your resting heart rate, and inviting hypertension, diabetes, infertility, and coronary heart disease. (Stress can be as bad for your heart as smoking.) A Gallup survey that found that burned-out people were 23 percent more likely than their peers to have visited the ER in the last year didn’t ask why, but burnout can come with scary symptoms like palpitations and weakness that, no matter the cause, should get checked out.
PROTEIN-PACKED POWER FOODS
Some proteins build muscle better than others, according to Stuart Phillips, Ph.D., currently at McMaster University in Ontario. Vegetable-based proteins, for instance, have less of the muscle-growth-signaling amino acid leucine. But diversify your sources for more health benefits: Fatty fish is packed with omega-3’s; yogurt offers probiotics. He also found that a shake of roughly 25 grams of whey protein boosted muscle gains about 20 percent.
TESTING YOUR TESTOSTERONE
Testosterone replacement therapy is not as effective as you think it is. Reality check: Anything between 280 and 1,100 mg/dL is normal. While it’s true that T generally rises through youth, peaks in midlife, and slowly declines, it’s not clear how these levels affect us. Unless your doc orders a test because of an underlying condition, there’s no need to test your T.
GETTING TO THE HEART OF THE PROBLEM
Heart disease is the third highest killer of men in Singapore. To combat this, your main focus should be changing from total cholesterol to the breakdown of high-density lipoproteins (HDL) and low-density lipoproteins (LDL). Men 20 or older, here’s what you want to see now. Total cholesterol: 125 to 200mg/dL, with non-HDL less than 130 mg/dL, less than 100mg/dL of LDL and 40mg/dL or higher of HDL.
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