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This week's evidence-graded reads
Folate — Red Blood Cell Status
RBC folate reflects long-term folate status better than serum folate. Required for methylation, DNA synthesis, and homocysteine clearance.
Ferritin — Iron Storage
Ferritin reflects the body iron storage. Low ferritin precedes anaemia and shows up first as fatigue, brittle hair, restless legs, or breathlessness on exertion.
Fibrinogen — Clotting + Inflammation
Fibrinogen is a clotting factor and acute-phase reactant. Chronically elevated values track with cardiovascular and stroke risk. Use alongside hs-CRP.
Fasting Glucose — Baseline Metabolic Marker
Plasma glucose measured after an 8–12 hour fast. The simplest standalone metabolic marker, available on every basic panel.
Fasting Insulin and HOMA-IR
Fasting insulin and the derived HOMA-IR score reveal insulin resistance years before fasting glucose drifts up — the earliest commonly available metabolic marker.
Creatinine and eGFR — Kidney Function
Serum creatinine and the calculated eGFR estimate the kidney filtration rate. Heavily muscled adults run higher creatinine without true kidney impairment.
DHEA-S — Adrenal Reserve
DHEA-S is the most abundant circulating steroid hormone. It declines after age 30; low values for age track with stress load, under-recovery, and aging.
Estradiol — Female Cycle + Perimenopause Marker
Estradiol is the primary oestrogen of the reproductive years. Levels vary across the cycle; perimenopause shows wide swings. Interpret with cycle day or status.
ALT and AST — Liver Enzymes
Alanine and aspartate transaminases leak into blood when liver cells are stressed. Mild persistent elevations are the most common signal of fatty liver disease.
ApoB — Cardiovascular Risk Marker
Apolipoprotein B counts every atherogenic particle in your blood (LDL, VLDL, IDL, Lp(a)). Modern lipidology considers ApoB a sharper risk marker than LDL-C alone.
Gratitude Letter — 15 min
A 15-minute weekly practice: write a 300-word letter to someone whose specific action made a difference — one of the most replicated positive-psychology interventions.
Cognitive Defusion — "I notice the thought…"
A two-minute reframe: say "I notice the thought that I am a failure" instead of "I am a failure," using the wrapper to create distance from the thought.