US
Get Started
Tools · Lab Reference Guide
Your Lab Results,
Explained.
A plain-language guide to what your lab panels measure, what the numbers mean, and how your FITTR coach uses this data to build a program that actually moves the needle on your health.
Biological sex (used for sex-specific reference ranges)
What Your Coach Does — and Doesn’t — Do
FITTR coaches are trained health and nutrition professionals, not physicians. Understanding this helps you get the most from your program and know when to loop in your doctor.
Your Coach Will
- Explain what each marker measures in plain language
- Note when a value falls outside the reference range
- Ask about your pre-lab preparation before interpreting results
- Educate you on lifestyle factors with evidence behind them
- Adjust your nutrition targets, calorie goals, and macros based on lab context
- Adjust your training type, intensity, or volume based on results
- Use your results to set meaningful, measurable coaching goals
- Recommend physician follow-up when values warrant it
Your Coach Will Not
- Diagnose any condition based on lab values
- Prescribe or recommend medications or supplements
- Tell you results confirm or rule out a specific disease
- Replace or override your physician’s clinical interpretation
- Make decisions that require a medical license
Pre-Lab Preparation Matters
How you prepare for a blood draw significantly affects the numbers. Getting this right means your results reflect your actual health — not what you ate yesterday or how hard you trained this week.
Preparation checklist
Share this with your lab or physician if you’re unsure about any of these steps.
Fasting
Fast for 10–12 hours before your draw. Water is fine. Critical for glucose, triglycerides, and calculated LDL.
Exercise
No intense exercise for 24–48 hours prior. Exercise temporarily spikes liver enzymes, creatinine, CRP, and WBC.
Timing
Draw before 10 AM. Cortisol and testosterone follow a daily rhythm — they’re highest in the morning.
Alcohol
Avoid alcohol for 24–48 hours before. It transiently elevates triglycerides and liver enzymes.
Supplements
Tell your coach what you’re taking. High-dose biotin can interfere with several hormone assays.
Illness
Recently sick? Let your coach know. CRP will be temporarily elevated and shouldn’t be read as chronic disease risk.
Why Your Workout Changes Your Numbers
Exercise shifts several lab markers through entirely normal physiology. Your coach needs to know about pre-lab activity before interpreting your results.
Liver Enzymes (ALT, AST)
Both are found in muscle tissue. Heavy training can elevate ALT and AST to 2–3× the reference limit within 24–48h. They normalize within days of rest — normal muscle recovery, not liver damage.
Creatinine
Muscle breakdown releases creatinine into the bloodstream. People with more muscle or who train frequently naturally run higher creatinine — this does not mean kidney problems.
CRP (Inflammation)
Exercise causes a short-term inflammatory response as muscles repair. CRP can be elevated for 24–72h after intense training. This is normal recovery — not chronic disease risk.
WBC (White Blood Cells)
Exercise mobilizes WBCs into circulation temporarily. A mildly elevated WBC drawn shortly after training is physiological — not a sign of infection or immune disorder.
BUN (Kidney Marker)
Protein breakdown during exercise increases urea. Dehydration concentrates it further. Elevated BUN after hard training often reflects healthy exercise metabolism, not kidney failure.
HDL Cholesterol
Regular exercise raises HDL over time — a chronic adaptation, not an overnight effect. A single pre-draw workout won’t change your HDL reading. The benefit builds over weeks.
What Labs Should You Get Drawn?
Not all labs are equal — and not everyone needs everything. These tiers help you prioritize based on your goals, symptoms, and what your coach recommends.
Foundation
Core Panel
Recommended for everyone, every year
Comprehensive Metabolic Panel (CMP)
Covers fasting glucose, kidney markers, liver enzymes, albumin, and electrolytes in a single draw. The broadest single-panel snapshot of metabolic and organ health available.
Complete Blood Count (CBC)
Screens for anemia, immune status, and platelet function. Flags iron deficiency, B12 deficiency, and signs of overtraining or infection.
Lipid Panel (Fasting)
Total cholesterol, LDL, HDL, and triglycerides. Requires a 10–12 hour fast. Core cardiovascular risk assessment directly actionable through diet and exercise.
HbA1c
Reflects average blood sugar over 2–3 months. No fasting required. Often the single most impactful marker for long-term metabolic health coaching decisions.
Hs-CRP
Sensitive marker of systemic inflammation. Highly responsive to lifestyle change. Essential context for cardiovascular risk and recovery status.
TSH
Primary thyroid screen. One of the most common reasons for unexplained weight changes and fatigue. Inexpensive and high-yield.
Frequency: Annually — or every 6 months if any values are out of range
Free T3 & Free T4
Full thyroid evaluation beyond TSH. Distinguishes primary thyroid disease from metabolic adaptation to prolonged calorie restriction.
Fasting Insulin
Detects insulin resistance years before glucose becomes abnormal. Often the earliest metabolic warning signal available.
ApoB & ApoA1
More precise cardiovascular risk than LDL cholesterol alone. Especially valuable when LDL appears normal but other risk factors are present.
Lp(a)
Genetic cardiovascular risk factor. Only needs to be tested once — it doesn’t change with lifestyle. Important with a family history of early heart disease.
Ferritin & Iron Studies
Ferritin is the most sensitive marker of iron stores — more so than hemoglobin or MCV alone. Essential for clients with fatigue, low hemoglobin, or plant-based diets.
Vitamin D (25-OH)
Widespread deficiency in North America. Influences immune function, bone health, mood, and muscle function. Highly relevant for performance and recovery.
Vitamin B12 & Folate
B12 deficiency is common in plant-based clients, adults over 50, and those on metformin. Pair with MCV to confirm status.
Frequency: Annually, or when a core panel value flags something in a related marker
Targeted
Hormone Panel
Targeted add-on based on symptoms, goals, or coach recommendation
Total & Free Testosterone
Relevant for men over 30 and women with symptoms (fatigue, low libido, poor body composition response). Must be drawn in the morning. Free testosterone requires SHBG for calculation.
Estradiol (E2)
For men: elevated estradiol with excess body fat has direct lifestyle implications. For women: context-dependent — interpret relative to cycle phase or menopausal status.
Cortisol (AM, Serum)
Must be drawn between 7–9 AM to capture the physiological peak. Useful for clients with suspected overtraining, prolonged stress, or unexplained fatigue.
SHBG
Required to calculate free testosterone. Also an independent marker of insulin sensitivity — low SHBG associates with insulin resistance and metabolic dysfunction.
DHEA-S
Adrenal reserve marker. Naturally declines with age. Useful context for fatigue, recovery issues, and hormone panel interpretation.
Frequency: As indicated by symptoms or coach assessment; retest after 3–6 months of lifestyle intervention
How to Get These Labs
Through your doctor
Ask your primary care physician for a “comprehensive metabolic panel, CBC, fasting lipid panel, HbA1c, Hs-CRP, and TSH” at your annual physical. Many insurers cover annual labs in full.
Through FITTR One’s lab partners
FITTR One integrates with third-party diagnostic services. Ask your coach about lab ordering options available through the platform — results import directly into your health dashboard.
Direct-to-consumer labs
Services like Labcorp OnDemand, Quest Diagnostics, and Function Health allow you to order panels without a physician referral. Share results with your coach through the platform.
Share these details with your coach when you upload results
Whether you fasted for 10–12 hours before the draw
Whether you exercised in the 24–48 hours before the draw
Time of day the draw was taken (especially for cortisol, testosterone)
Whether you were ill or recently recovered
Current supplements or medications (especially biotin, metformin)
For women: cycle phase at time of draw
Panel 1 of 7
Comprehensive Metabolic Panel
14 markers — blood sugar, kidney function, liver function, electrolyte balance
Enter your values
The CMP gives a broad snapshot of how your body manages energy, filters waste, and maintains chemical balance. Multiple markers respond directly to what you eat, how much you weigh, and how active you are — making this one of the most actionable panels for lifestyle coaching.
Pre-lab note: Liver enzymes (ALT, AST) and creatinine are significantly affected by recent exercise. Your coach will ask whether you trained in the 48–72 hours before your draw before interpreting these values.
Fasting Glucose
Normal: 70–99 mg/dL
Your blood sugar level after fasting. Primary marker of how well your body manages carbohydrates and insulin. Requires at least 10 hours without food and no intense exercise in the prior 24 hours.
What lifestyle can doWeight loss, reducing refined carbohydrates, and increasing physical activity are the three most evidence-supported levers. Grade A
Kidney Markers (BUN, Creatinine, eGFR)
BUN: 7–20 · Creatinine: 0.6–1.2 · eGFR: >60
Reflect how well your kidneys filter your blood. People with more muscle or who train frequently naturally have higher creatinine — this does not mean kidney problems. A draw taken after hard training may falsely flag kidney function.
What lifestyle can doHydration and protein intake affect BUN. High-protein diets do not harm kidney function in healthy individuals. Grade A
Exercise within 24–48h can elevate creatinine and BUN
Liver Enzymes (ALT, AST)
ALT: 7–56 · AST: 10–40 (U/L)
Found in both liver cells and muscle tissue. Heavy training can elevate both to 2–3× the reference limit — a normal muscle response, not liver damage. They normalize within days of rest.
What lifestyle can doPersistently elevated enzymes not explained by exercise respond to reducing processed food, alcohol, and excess body fat. Grade A
Exercise within 48–72h commonly elevates ALT and AST
Albumin
Normal: 3.5–5.0 g/dL
A protein made by the liver. Low albumin can reflect inadequate protein intake or poor nutritional status overall.
What lifestyle can doAdequate protein intake directly supports albumin. Your coach will ensure protein targets meet evidence-based minimums. Grade A
Electrolytes (Na, K, Cl)
Na: 136–145 · K: 3.5–5.1 · Cl: 98–107 (mEq/L)
Regulate fluid balance, muscle function, and nerve signaling. Can shift with very restrictive diets, heavy sweating, or inadequate food variety.
What lifestyle can doFood variety and adequate hydration are the primary corrective tools. Potassium can transiently decrease during prolonged exercise.
What the Evidence Supports
- Weight loss improves fasting glucose, liver enzymes, and overall metabolic function (Grade A)
- Reducing refined carbohydrates and added sugars lowers fasting glucose (Grade A)
- Adequate protein intake (at least 1.2 g/kg body weight) supports healthy albumin (Grade A)
- High-protein diets do not harm kidney function in healthy individuals (Grade A)
- Elevated ALT/AST after exercise resolves within 3–5 days of rest — no lifestyle change needed
Panel 2 of 7
Complete Blood Count
Red blood cells, white blood cells, platelets — oxygen delivery and immune status
Enter your values
The CBC counts and characterizes the different types of cells in your blood. For coaching, the most relevant markers relate to red blood cells (oxygen delivery), white blood cells (immune response), and how both respond to exercise, nutrition, and hydration.
Pre-lab note: Dehydration can artificially concentrate CBC values. Exercise causes transient increases in WBC. Fasting is preferred when CBC is drawn alongside a metabolic panel.
Hemoglobin & Hematocrit
Hgb: 13.5–17.5 (M) / 12.0–15.5 (F) g/dL
Hemoglobin carries oxygen in red blood cells. Low hemoglobin means muscles and brain receive less oxygen — showing up as fatigue, breathlessness, and reduced performance.
What lifestyle can doIron-rich foods plus vitamin C for absorption support healthy hemoglobin. Iron supplementation is appropriate only for confirmed deficiency. Grade A
MCV (Red Blood Cell Size)
Normal: 80–100 fL
Measures average size of red blood cells and helps identify the type of anemia if present. Small cells often point to iron deficiency; large cells often point to B12 or folate deficiency.
What lifestyle can doBoth are addressable through dietary guidance. Plant-based clients are at higher risk for B12 deficiency and should supplement. Grade A
White Blood Cell Count (WBC)
Normal: 4,500–11,000 cells/mcL
Reflects immune system activity. Exercise causes a normal, temporary spike in WBC — white blood cells mobilize during physical activity and return to baseline within a few hours.
What lifestyle can doPersistently elevated WBC without exercise or illness context may signal that training load exceeds recovery capacity. Your coach will assess the balance.
Mildly elevated WBC immediately post-exercise is physiologically normal
What the Evidence Supports
- Iron-rich foods plus vitamin C improve hemoglobin (Grade A)
- B12 supplementation is essential for plant-based clients and adults over 50 (Grade A)
- Folate-rich foods (leafy greens, legumes, fortified grains) support healthy red blood cell formation (Grade A)
- Balancing training load and recovery supports healthy immune markers
Panel 3 of 7
Thyroid Panel
TSH, Free T3, Free T4 — your body’s metabolic regulator
Enter your values
Your thyroid gland produces hormones that regulate metabolic rate, energy, body temperature, and much more. Thyroid function is one of the most common reasons people struggle with weight despite doing everything right.
Important context: Prolonged calorie restriction itself can suppress thyroid hormone conversion — less T4 is converted to active T3. This is a well-documented metabolic adaptation, not necessarily a thyroid disorder. Your coach is trained to distinguish between these scenarios.
TSH (Thyroid Stimulating Hormone)
Normal: 0.4–4.0 mIU/L
The signal your brain sends to your thyroid. High TSH means your body is calling for more thyroid hormone; low TSH means the opposite. The primary screening test for thyroid function.
What lifestyle can doAbnormal TSH requires physician evaluation. Your coach adjusts programming expectations and avoids aggressive calorie restriction until thyroid status is understood.
Free T4
Normal: 0.8–1.8 ng/dL
Storage form of thyroid hormone. T4-to-T3 conversion slows during prolonged calorie restriction — a normal metabolic adaptation your coach understands and accounts for.
What lifestyle can doPlanned diet breaks (1–2 weeks at maintenance calories) can partially restore thyroid hormone conversion. This has strong research support. Grade A
Free T3
Normal: 2.3–4.1 pg/mL
Active thyroid hormone at the cellular level. Low T3 even with normal TSH can explain blunted fat loss and fatigue during prolonged calorie restriction.
What lifestyle can doAdequate sleep, stress management, and avoiding severe restriction support thyroid function long-term. Primary thyroid disorders require physician management.
What the Evidence Supports
- Prolonged calorie restriction suppresses T3 conversion — metabolic adaptation, not thyroid disease (Grade A, mechanistic)
- Planned diet breaks (1–2 weeks at maintenance) partially restore thyroid hormone conversion (Grade A — MATADOR trial evidence)
- Adequate sleep, stress management, and avoiding severe restriction support thyroid function long-term
- Primary thyroid disorders require physician management — lifestyle alone is not a treatment
Panel 4 of 7
Hormone Panels
Sex hormones, adrenal hormones, HbA1c, and fasting insulin
Enter your values
Hormones regulate muscle building, fat metabolism, sleep, recovery, and stress response. Many are profoundly influenced by lifestyle — making them some of the most actionable markers in the panel. Cortisol and testosterone must always be drawn in the morning.
Testosterone
Men: 300–1,000 ng/dL · Women: 15–70 ng/dL
Drives muscle building, energy, motivation, and body composition. Suppressed by excess body fat, severe calorie restriction, inadequate dietary fat, and poor sleep.
What lifestyle can doResistance training, caloric adequacy, dietary fat at 20–25% of calories, and 7–9 hours of sleep are the primary lifestyle levers. Grade B
Always confirm AM draw — testosterone naturally declines through the day
Estradiol (E2)
Men: 10–40 pg/mL · Women: varies by cycle phase
Primary estrogen. In men, excess body fat converts testosterone into estrogen — creating a direct, evidence-based link between body fat reduction and hormonal balance.
What lifestyle can doFor men with elevated estradiol, weight loss is the primary lever — reducing adipose tissue directly reduces aromatase activity. Grade B
Cortisol
AM: 6–23 mcg/dL · PM: 2–11 mcg/dL
Primary stress hormone with a strong daily rhythm, peaking in the morning. In some situations, chronically elevated cortisol may influence metabolism and fat storage patterns, and is associated with impaired recovery and disrupted sleep.
What lifestyle can doReducing training volume, improving sleep, and avoiding severe calorie restriction are the primary levers. Calorie restriction can elevate cortisol in some individuals. Grade B
Must be drawn AM (7–9 AM) — PM draws appear physiologically low
HbA1c (Glycated Hemoglobin)
Normal: <5.7% · Prediabetes: 5.7–6.4% · Diabetes: ≥6.5%
Reflects average blood sugar over 2–3 months. Not affected by recent meals. The most reliable single marker of long-term blood sugar control. May read slightly lower in endurance athletes with high RBC turnover.
What lifestyle can doThe prediabetes range is the highest-leverage window. Caloric deficit, reduced refined carbohydrates, and increased physical activity can reverse prediabetes. Grade A
Fasting Insulin
2–25 mcIU/mL (optimal below 10)
Elevated fasting insulin with normal blood sugar is an early warning sign of insulin resistance — often appearing years before elevated glucose. The pre-symptomatic window where lifestyle intervention is most powerful.
What lifestyle can doCaloric deficit, reduced refined carbohydrate, and resistance training have the strongest evidence for improving insulin sensitivity. Grade A
What the Evidence Supports
- Weight loss reduces elevated estradiol in men by decreasing aromatase activity (Grade B)
- Resistance training is the most evidence-supported intervention for testosterone and insulin sensitivity (Grade A)
- 7–9 hours of quality sleep consistently improves testosterone, cortisol patterns, and metabolic markers (Grade B)
- Reducing refined carbohydrates and added sugar improves HbA1c and fasting insulin (Grade A)
- Calorie restriction can elevate cortisol in some individuals — your coach will avoid overly aggressive deficits
- HbA1c in the prediabetes range is reversible with sustained lifestyle change (Grade A)
Panel 5 of 7
High-Sensitivity C-Reactive Protein
Hs-CRP — systemic inflammation marker
Enter your values
CRP is produced by the liver in response to inflammation. Chronic low-grade inflammation underlies many leading causes of disease. Hs-CRP is highly lifestyle-responsive — but it also rises acutely with exercise and illness, so context matters before interpreting the number.
Pre-lab note: Intense exercise within 48–72 hours before your draw can temporarily elevate CRP as a normal recovery inflammation signal. Recent illness does the same. Your coach will ask about both before interpreting an elevated value.
Low Risk
Below 1.0 mg/L
Below-average cardiovascular risk from an inflammatory standpoint. Your current lifestyle is keeping inflammatory signals in a healthy range.
What it meansMaintain your current approach — no specific programming change needed for this value.
Average Risk
1.0–3.0 mg/L
Average cardiovascular risk. A meaningful opportunity to shift dietary patterns in an anti-inflammatory direction and assess recovery quality.
What lifestyle can doIncreasing whole foods, omega-3 rich sources (fatty fish, walnuts, flaxseed), colorful vegetables, and fiber. Grade A
Elevated Risk
3.0–10.0 mg/L
Above-average cardiovascular risk. Excess visceral fat is the most common lifestyle driver of chronically elevated CRP. This is your primary coaching target.
What lifestyle can doWeight loss has the strongest and most direct evidence for lowering chronic CRP. Anti-inflammatory dietary pattern is the second major lever. Physician cardiovascular risk assessment is recommended. Grade A
What the Evidence Supports
- Weight loss — especially visceral fat reduction — is the most direct lever for lowering chronic CRP (Grade A)
- Omega-3 fatty acids from fatty fish have anti-inflammatory effects (Grade A — AHA Science Advisory)
- Increasing fiber, plant food variety, and reducing ultra-processed foods reduces pro-inflammatory signals (Grade A)
- Elevated CRP from exercise or illness is a temporary, healthy response — not a chronic disease risk signal
- Overtraining with insufficient recovery can chronically elevate CRP — recovery is as important as training stimulus
Panel 6 of 7
Lipid Panel
Total cholesterol, LDL, HDL, triglycerides — core cardiovascular health markers
Enter your values
Your lipid panel measures the different types of fat-carrying particles in your blood. These markers are central to cardiovascular risk and respond meaningfully to diet, exercise, and body weight. Both aerobic exercise and strength training have well-documented positive effects on the lipid profile.
Pre-lab note: The full lipid panel requires a 10–12 hour fast. Triglycerides remain elevated for 8–10 hours after a meal and cannot be accurately interpreted without fasting. Non-fasted lipid draws are not reliable for cardiovascular risk assessment.
LDL Cholesterol
Optimal: <100 · Borderline: 100–129 · Elevated: ≥160 mg/dL
Primary cardiovascular risk target. Calculated LDL requires fasting TG values — non-fasted results are not reliable for clinical decisions.
What lifestyle can doIncreasing soluble fiber (oats, legumes, vegetables) has strong evidence for LDL reduction. Overall diet quality matters more than any single nutrient. Weight loss is highly effective. Grade A for fiber
HDL Cholesterol
Protective: >60 · Low risk factor: <40 mg/dL (men), <50 (women)
HDL helps carry cholesterol away from arteries. Higher is cardioprotective. Relatively stable regardless of fasting status — one of the more reliable lipid markers.
What lifestyle can doRegular aerobic exercise is the most evidence-supported lever for raising HDL. Weight loss and improved dietary fat quality also contribute. Grade A
Triglycerides
Optimal: <100 · Borderline: 150–199 · Elevated: ≥200 mg/dL
Driven primarily by dietary carbohydrate quality (especially refined carbs and sugar) and alcohol intake — not dietary fat as commonly assumed.
What lifestyle can doReducing refined carbohydrates and added sugars produces the most rapid TG reduction. Reducing alcohol is also meaningful. Weight loss is highly effective. Grade A
Must be drawn fasted (10–12h) to be interpretable
TG/HDL Ratio
Optimal: <2.0 · Elevated: >4.0
A practical indicator of insulin resistance and overall cardiovascular risk pattern. A high ratio signals that lifestyle intervention on multiple fronts is warranted.
What lifestyle can doThe same levers that improve insulin sensitivity — caloric deficit, reduced refined carbohydrate, increased activity — also improve this ratio. Grade B
What the Evidence Supports
- Reducing refined carbohydrates and added sugar is the most effective dietary intervention for lowering triglycerides (Grade A)
- Regular aerobic exercise is the most effective way to raise HDL (Grade A)
- Increasing soluble fiber (oats, legumes, vegetables) has documented LDL-lowering effects (Grade A)
- Weight loss improves the entire lipid profile — often substantially (Grade A)
- Omega-3 fatty acids from fatty fish (at least 2 servings/week) contribute to lower triglycerides (Grade A — AHA Advisory)
Panel 7 of 7
Apolipoprotein Panel
ApoB, ApoA1, Lp(a) — a more precise look at cardiovascular particle risk
Enter your values
Where the standard lipid panel measures the cholesterol inside lipoprotein particles, the apolipoprotein panel measures the particles themselves. ApoB is increasingly recognized as a more precise predictor of cardiovascular risk than LDL cholesterol alone.
ApoB
Optimal: <80 mg/dL · Near-optimal: <100 mg/dL
Counts the total number of atherogenic lipoprotein particles. A high particle count — even with normal LDL cholesterol — signals elevated cardiovascular risk.
What lifestyle can doWeight loss, reduced refined carbohydrate, and improved dietary fat quality are the lifestyle levers. If significantly elevated, physician cardiovascular risk assessment is recommended. Grade B
ApoA1
Men: >120 mg/dL · Women: >140 mg/dL
Primary protein of HDL particles. Reflects how well your body performs reverse cholesterol transport — removing cholesterol from arterial walls. Higher is better.
What lifestyle can doAerobic exercise is the strongest lever for improving ApoA1 and HDL function. Weight loss contributes as well. Grade A
Lp(a) — Lipoprotein(a)
Normal: <30 mg/dL
A genetically determined lipoprotein largely unaffected by diet or exercise. Elevated levels are inherited — not caused by lifestyle choices. This is well-established in the scientific literature.
What it meansIf your Lp(a) is elevated, that is not a reflection of your diet, exercise, or behavior. Your coach will not target it with lifestyle changes. Your physician is the right person to discuss its clinical significance.
What the Evidence Supports
- Elevated ApoB responds to weight loss, reduced refined carbohydrate, and overall dietary quality improvement (Grade B)
- Low ApoA1 is most effectively improved through aerobic exercise and body fat reduction (Grade A)
- Lp(a) is primarily genetic and does not respond meaningfully to diet or exercise — well-established (Grade A)
- Even with elevated Lp(a), optimizing all other modifiable risk factors through lifestyle remains clinically important
Reference Ranges at a Glance
Color coding reflects standard clinical thresholds. Your coach will always interpret these in context of your full health picture and pre-lab conditions.
Optimal / Within range
Borderline / Needs attention
Elevated / Out of range
Comprehensive Metabolic Panel (CMP)
| Marker | Units | Optimal | Borderline | Elevated / Abnormal |
|---|---|---|---|---|
| Fasting Glucose | mg/dL | 70–99 | 100–125 | ≥126 |
| BUN | mg/dL | 7–20 | 20–30 | >30 |
| Creatinine (M) | mg/dL | 0.6–1.2 | 1.2–1.5 | >1.5 |
| Creatinine (F) | mg/dL | 0.5–1.1 | 1.1–1.4 | >1.4 |
| eGFR | mL/min/1.73m² | ≥90 | 60–89 | <60 |
| ALT | U/L | 7–40 | 40–80 | >80 |
| AST | U/L | 10–40 | 40–80 | >80 |
| Albumin | g/dL | 3.5–5.0 | 3.0–3.5 | <3.0 |
| Total Bilirubin | mg/dL | 0.1–1.2 | 1.2–2.0 | >2.0 |
| Sodium | mEq/L | 136–145 | 130–136 or 145–150 | <130 or >150 |
| Potassium | mEq/L | 3.5–5.1 | 3.0–3.5 or 5.1–5.5 | <3.0 or >5.5 |
Complete Blood Count (CBC)
| Marker | Units | Optimal | Borderline | Elevated / Abnormal |
|---|---|---|---|---|
| Hemoglobin (M) | g/dL | 13.5–17.5 | 12.0–13.5 | <12.0 |
| Hemoglobin (F) | g/dL | 12.0–15.5 | 10.5–12.0 | <10.5 |
| Hematocrit (M) | % | 38.8–50 | 35–38.8 | <35 |
| Hematocrit (F) | % | 34.9–44.5 | 30–34.9 | <30 |
| MCV | fL | 80–100 | 70–80 or 100–110 | <70 or >110 |
| WBC | cells/mcL | 4,500–10,000 | 3,500–4,500 or 10K–12K | <3,500 or >12K |
| Platelets | per mcL | 150K–400K | 100K–150K | <100K or >500K |
Thyroid Panel
| Marker | Units | Optimal | Borderline | Abnormal |
|---|---|---|---|---|
| TSH | mIU/L | 0.4–2.5 | 2.5–4.0 or 0.2–0.4 | >4.0 or <0.2 |
| Free T4 | ng/dL | 0.8–1.8 | 0.6–0.8 or 1.8–2.2 | <0.6 or >2.2 |
| Free T3 | pg/mL | 2.3–4.1 | 1.8–2.3 or 4.1–5.0 | <1.8 or >5.0 |
Hormone Panel
| Marker | Units | Optimal | Borderline | Abnormal |
|---|---|---|---|---|
| Testosterone — Men (Total) | ng/dL | 500–1,000 | 300–500 | <300 |
| Testosterone — Women (Total) | ng/dL | 15–70 | 70–150 | <15 or >150 |
| Estradiol — Men | pg/mL | 10–40 | 40–60 | >60 |
| Cortisol (AM draw) | mcg/dL | 10–20 | 6–10 or 20–23 | <6 or >23 |
| HbA1c | % | <5.7 | 5.7–6.4 | ≥6.5 |
| Fasting Insulin | mcIU/mL | <10 | 10–20 | >20 |
| DHEA-S — Men | mcg/dL | 200–560 | 80–200 | <80 |
| DHEA-S — Women | mcg/dL | 150–430 | 35–150 | <35 |
Hs-CRP (Inflammation)
| Marker | Units | Optimal | Borderline | Elevated |
|---|---|---|---|---|
| Hs-CRP | mg/L | <1.0 | 1.0–3.0 | >3.0 |
Lipid Panel
| Marker | Units | Optimal | Borderline | Elevated |
|---|---|---|---|---|
| LDL Cholesterol | mg/dL | <100 | 100–159 | ≥160 |
| HDL — Men | mg/dL | ≥60 | 40–59 | <40 |
| HDL — Women | mg/dL | ≥60 | 50–59 | <50 |
| Triglycerides | mg/dL | <100 | 100–199 | ≥200 |
| Total Cholesterol | mg/dL | <200 | 200–239 | ≥240 |
| TG/HDL Ratio | ratio | <2.0 | 2.0–4.0 | >4.0 |
Apolipoprotein Panel
| Marker | Units | Optimal | Borderline | Elevated |
|---|---|---|---|---|
| ApoB | mg/dL | <80 | 80–99 | ≥100 |
| ApoA1 — Men | mg/dL | ≥120 | 100–120 | <100 |
| ApoA1 — Women | mg/dL | ≥140 | 110–140 | <110 |
| ApoB/ApoA1 — Men | ratio | <0.7 | 0.7–0.9 | >0.9 |
| ApoB/ApoA1 — Women | ratio | <0.6 | 0.6–0.8 | >0.8 |
| Lp(a) | mg/dL | <30 | 30–50 | >50 |
Reference ranges represent general clinical thresholds and may vary by laboratory methodology. Values should always be interpreted in context of your individual health history, pre-lab conditions, and physician guidance. Exercise within 24–72 hours before a draw can transiently shift several markers — see the exercise effects section above.
References
Key peer-reviewed sources supporting the coaching guidance in this guide. Evidence grade (A = strong RCT/meta-analysis evidence; B = moderate; C = emerging) is noted where cited in context.
Exercise Effects on Lab Values
Bongaerts BWC et al. “The Impact of Acute Exercise on Blood Work Parameters.” PMC11498664, 2024.
Lippi G et al. “Associations of aerobic and strength exercise with clinical laboratory test values.” Clin Chem Lab Med; PMC5653181, 2017.
Pickkers P et al. “The effects of physical exercise on the assessment of kidney function.” J Appl Physiol, 2020.
Lippi G et al. “Physical exercise and laboratory tests.” PMC2291230.
Metabolic Health, Glucose & HbA1c
Leidy HJ et al. “The role of protein in weight loss and maintenance.” Am J Clin Nutr, 2015. PMID: 25926512.
Franz MJ et al. “Lifestyle weight-loss intervention outcomes in adults with type 2 diabetes.” J Acad Nutr Diet, 2015. PMID: 25935570.
Naude CE et al. “Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk.” Cochrane, 2022. PMID: 35072975.
Lipids, Cardiovascular Risk & Omega-3
Skulas-Ray AC et al. “Omega-3 Fatty Acids for Hypertriglyceridemia: AHA Science Advisory.” Circulation, 2019. PMID: 31422671.
Siri-Tarino PW et al. “Meta-analysis of saturated fat and cardiovascular disease.” Am J Clin Nutr, 2010. PMID: 20071648.
Reynolds A et al. “Carbohydrate quality and human health.” Lancet, 2019. PMID: 30638909.
Inflammation (Hs-CRP)
Yu JY et al. “Relationship between inflammatory markers and visceral obesity.” Medicine, 2019. PMID: 30985709.
Pou KM et al. “Visceral and subcutaneous adipose tissue and markers of inflammation.” Circulation, 2007. PMID: 17875973.
Thyroid & Metabolic Adaptation
Trexler ET et al. “Metabolic adaptation to weight loss: implications for the athlete.” J Int Soc Sports Nutr, 2014. PMID: 24571926.
Byrne NM et al. (MATADOR Study). “Intermittent energy restriction improves weight loss efficiency.” Int J Obes, 2018. PMID: 28925405.
Antonio J et al. “A High Protein Diet Has No Harmful Effects.” J Nutr Metab, 2016. PMID: 27807480.