This is available as a printable version (pdf)
Preventive Medicine Center’s (PMC) Wellness Protecting & Disease Prevention Goal “Numbers”/Insights
(In the Walking Well & modified appropriately for health issues). These numbers are the basis for the PMC motto: “the simultaneous prevention of multiple diseases”.
1. Non-HDL cholesterol: goal less than 90
2. Triglycerides: goal less than 100
3. A1C diabetes test: 5.5 or less at age 55, not above 6.2 at age 62 or older
4. Blood sugar: 90 at 90 minutes after a meal
5. Cardiac HS CRP: 1.0 or less
6. Blood Pressure: near 110/60
7. Less than 12% sodium in any one serving from any one container, at any one meal
8. PSA: 1.0 or less
9. TSH: 0.35-3.50
10. Hemoglobin: about 14
11. Lp (a): goal 15 or less
12. Homocysteine: goal 7 or less
13. Uric Acid: goal 5.5 or less
14. BUN: 12 or less
15. Magnesium: 2.1+: relates to diabetes prevention
16. Potassium: 4.1- 4.5
17. 25 hydroxy (OH) vitamin D3: 50-65 ng/mL
18. Percent body fat: 11-20% in men, 15-24 % in women: manifested as clear lines of definition/demarcation on the abdomen = “CLOD/D”
19. Virtually no one loses weight who eats more than occasional chicken, turkey, rice, sandwiches, cereal, and much fruit
20. If overweight, keep a diet diary of ALL you eat or drink that you should NOT: the diary should be empty
21. Eat foods (exactly) as they grow up out of the ground and in the field: G-V-B (grains, vegetables, beans, fruit, nuts, and seeds)
22. The Food Mantra: Fresh (fruits & vegetables), Whole & Unprocessed (grains & beans), Organic (all) and Fiber (all) at the 90+% level is the goal: 18-19 meals/week
23. If overweight, eat cooked vegetables and vegetable soups before any and all else ALL day long, even breakfast (not red or white potatoes). Intermittent fasting is recommended . Try to finish calorie intake within 9 hours after arising
24. In general, eat only out of a bowl
25. Individuals with the best of these values are vegan (no eggs, fish, fowl, dairy, or meat)
26. Learn about aerobic and interval training: all exercise helps
27. Smoking cessation is best dealt with by a combination of support and medication Chantix, Wellbutrin (bupropion), and the nicotine patch/inhaler/gum/e-cigarette
28. Limit alcohol to 4 six ounce glasses of red wine (or beer or whiskey equivalent) per week or less.
29. Accept & deal with reality: wishing, wanting & hoping are like alcohol, only safe in small doses
30. For high blood pressure, purchase an Omron wrist blood pressure cuff; have it validated at your doctor’s office; check your blood pressure variously before, after, and in between meals
31. Many conditions are vastly improved with 100% avoidance of ALL wheat (rye), dairy, and processed soy other than tempeh or miso
32. Cologuard, colonoscopy, digital rectal exams, mammograms, thermograms as agreed upon
Here is a printable version (pdf) of these Wellness Protecting Numbers.
revised 10/2019