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Time to start measuring!  Taking baseline measurements can be as simple or complex as you like, what do you have at hand?

Taking Health and Wellness Measurements

Doesn’t have to cost a fortune – Some free tools

Scales are a great start, combined with your height measurement you can easily work out your BMI as a starting point.  Below is a simple to use calculator that will give you something to follow and check in as part of your weigh in’s daily.

Have a smart phone?  You possibly already have an app installed that can gather your activity levels, sleep patterns and give you some valuable feedback.  If you don’t try one of the following apps on either iOS or Android phones.

Free over purchased tools

Although the above tools are great to a certain point, I was looking for more information, accuracy and data integration.  I am a geek at heart.

Below I have outlined the measurement sources I am using for the next few months.

What I am using to track all my measurements

• DEXA Analysis / weight / circumference / volume / surface area /  –  Styku at Future Health Fitness
• Smart Watch with Activity monitoring, heart health, sleep analysis etc (wearing 24/7) – HealthMate + Withings Scan Watch
• Smart Scales with body fat, muscle mass, and total body water (daily weigh ins) – HealthMate + Body + Withings
• Wireless Blood Pressure (once every few days) – HealthMate + BPM Connect Withings
• Cycle Computer – Garmin Connect + Garmin Edge 530
• MyFitnessPal – Free version ( no need for paid version in my circumstance )

It is important to take the measurements at a similar time each day.  I am using my Withings scales and blood pressure monitor at around 7:30am each day usually after a black coffee or other fasting drink.

Styku

I have been using Styku at Future Health Fitness for many years due to it level of detail and accuracy.  From one 35 second scan I have access hundreds of measurements down to an accuracy of 2mm which means even the smallest change can be seen and measured.  Check out a previous blog post on the Styku process and how it works.

Styku allows for tracking all measurements over time and allows for change in work outs or diet depending on the results.  One of my favorite measurements is the DEXA Analysis; muscle, fat and bone mass in % and kg/lbs.

Below you can see all the baseline measurements from Styku

*FYI

I started measuring 4 days into starting, I know bad planning but Easter was a week or two away and was going to start after but I got great momentum and continued.

Withings Products

I have access to 3 of Withings products which will allow be to both backup some of the Styku data but also allow me to maintain measurements while at home.

The products are easy to use and with their Bluetooth and Wi-Fi connectivity these IoT products make gathering the data straight forward.

Blood and Stool Pathology

I am very interested in my blood work on this journey as I know I have some telling signs that my body is starting to struggle in it’s current guise.  Total Cholesterol, liver and kidney function along with the usual vitamin all need to be checked especially with the keto diet I am about to start.

Along with blood work I am keen to know more about my Microbiome, in research it is often here where the biggest changes will occur.  Of course, it isn’t the most pleasant test to do but the results will be well worth it and I might as well get used to it as Microbiome is something I am keen on measuring through the remainder of my life.

At the same time I am getting tested for some hereditary illnesses that are in my family, Celiac and Crohn’s, worth testing at the same time to be sure.

For both I was off to the GP to get my pathology referral.

My numbers

So here are the starting numbers at a basic level.

Age: 43

Height: 197cm

Weight: 100.8kg (basic scales)

Known issues: Asthma, High Cholesterol 6.5 total

General health: uncomfortable in my gut, fatigue, bad sleeping habits, brain fog most of the time

Part 3: Nutrition

Nutrition is something I have been researching for the last few years so you can imagine I have a planned out pathway base on my goal outcomes and current health and wellness situation.

I am not looking at going into calorie deficit or starving my body of nutrients but finding a balance that my body is happy with while also trying some interesting strategies that have been tested.  Will they work for me?  Time will only tell.

Stay tuned