Know what your blood panels are telling you
A 9-page scorecard that puts the target range next to your A1C, fasting glucose, blood pressure, triglycerides, cholesterol, and waist. Then the daily habits that move each one. Then a 3-day reset to get started.
Name and email. The PDF lands in your inbox in under a minute.
Your doctor said to watch your numbers. Nobody said how.
The labs come back "borderline." You get a 10-minute visit and a printout. The numbers are on a trend, and the trend has a direction. This scorecard shows you which way it is pointing and what to do this week.
An A1C of 5.7 to 6.4 is already elevated. 6.5 is diabetes.
It is your 3-month blood sugar average. A normal fasting number can hide it for years.
Fasting glucose from 100 to 125 is the warning zone.
It often moves before A1C does. Late dinners and night alcohol push it up.
Triglycerides over 150 point to insulin resistance and extra liver fat.
Sugar, refined carbs, and alcohol feed the number. A downward weight trend lowers it.
A total cholesterol of 195 can still be trouble.
High LDL and low HDL hide inside a "normal" total. Read the parts, then act on the one that is off.
Every marker on one page. Target, range, and what improves it.
Each marker gets a target, a range bar, why it matters, and the 4 habits that move it. Read it on your phone in the waiting room.
A1C and fasting glucose
Target 5.7% or below. Target 70 to 99 mg/dL. Protein-first meals, walking after meals, earlier dinners, consistent sleep.
Blood pressure and triglycerides
Under 120/80. Under 150 mg/dL. Daily movement, fewer processed foods, less alcohol, a downward weight trend.
LDL, HDL, and total
L for lousy, H for helpful. LDL under 100, HDL above 40, total under 200. Fiber, exercise, and losing extra weight.
Waist and the 7-day weight average
Risk rises above 40 inches. Ignore the daily ups and downs. Watch the weekly average and the monthly direction.
3-day reset protocol
+3,000 steps above baseline. 45 oz of water before noon. A movement menu, hydration rules, and a 3-day tracker.
Protein-first meals
The Power Omelet. The Power Shake. A lunch and dinner template with portions, meal timing, and what to avoid for 72 hours.
Why it matters
A1C reflects your average blood sugar over time. Higher levels raise diabetes risk.
What improves it
Protein-first meals
Walking after meals
Consistent sleep
Fewer sugary drinks
Read it like this
"Find the number that is out of range. Read the 4 habits under it. Pick one for this week."
Find the number. Read the habit. Run the reset.
Your labs already tell you where to start. The scorecard turns each result into one plain next step, so the visit ends with a plan instead of a "watch it."
Review the 6 markers on pages 3 to 6 with your last lab report next to you.
Mark the numbers that are out of range or trending the wrong way.
Read the habits that move those markers. Then run the 3-day reset on page 7.
The 3-day reset, in one line
+3,000 steps. 45 oz before noon. Protein first.
Track weight, water, steps, energy, and hunger for 3 days. The goal is reliable feedback. You learn what your body does when the structure is in place.
The numbers moved when the habits did
Drake, 8 months
Came in with seriously high blood pressure. Lost over 80 lbs over 8 months and got the pressure under control. Driven For Health episode 50.
Andy, 100 days
Did not like eating vegetables. Trained 4 days a week for 100 days in Call To Rise and lost 38 lbs. Driven For Health episode 53.
I'm Coach Brian Parana
Degree in Exercise Science and Nutrition. 23 years coaching, from a CrossFit gym I owned to an Olympic silver medalist and a CrossFit world champion. Today I coach men in their 40s and 50s who run businesses and get handed a lab report with no plan attached.
My wife Amber and I have 4 kids. I built this scorecard so a busy man can read his own numbers in 10 minutes and know the first habit to change. It is the same sheet I walk through with the men in Call To Rise.
Your next physical is already on the calendar
Walk in knowing your numbers and the habits behind them. 3 steps:
Click the button and enter your name and best email.
Download the PDF on the next page and save it to your phone.
Open your last lab report and score it against pages 3 to 6.
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Coach Brian Parana · The Call To Rise · All rights reserved
This scorecard and this page are not medical advice. They do not diagnose, treat, or replace professional care. Talk with your doctor before making changes to your diet, exercise, or medication, and discuss any concerning values with your physician.