How to rate your own fitness

The speaker advises against routine imaging screening tests due to frequent false positives, which can lead to unnecessary follow-ups, biopsies, and surgeries for benign findings or 'turtle cancers' that grow too slowly to be a threat during a patient's lifetime.

Assess your appearance, weight, BMI, sleep quality, energy levels, and endurance (e.g., climbing stairs or treadmill performance). Regularly challenge yourself physically to track improvement or decline.

Keep a training journal for weightlifting and other exercises to monitor progress. The speaker shares personal examples of his push-up, curl, and chin-up performance to illustrate how to track strength gains.

Evaluate your ability to concentrate, whether while reading, working, or conversing. Regularly check your blood pressure accurately with proper technique.

Monitor total cholesterol, serum ferritin (aim for 30-80), vision, glomerular filtration rate (GFR) for kidney function, hemoglobin A1C (if diabetes is a concern), and a complete blood count (CBC) to check for anemia or chronic inflammation. Thyroid (TFTs) and liver function tests (LFTs) are also important, especially if you're not feeling well.

Emphasize a low-fat, whole plant-based diet, avoiding oils and artificial sweeteners. Filter your water with reverse osmosis to reduce toxin exposure. The speaker briefly mentions B12 as a highly controversial topic he's still researching.