EP#70 A Health Deep Dive – From Step Counts to Cholesterol:
This episode examines the role of step count in daily energy expenditure, the impact of cholesterol markers on long-term cardiovascular health, and the importance of proactive monitoring. Learn how tracking key metrics can inform early intervention and optimize overall wellness.
🧠 EP#70 | A Health Deep Dive – From Step Counts to Cholesterol
From movement to metabolism, here’s how tracking a few daily habits can radically shift your health.
🔍 Key Takeaways
✅ Daily step counts are a powerful tool for managing weight and inflammation
✅ Weighing yourself daily can offer useful, real-time feedback
✅ Know your key health markers: blood pressure, cholesterol, sleep, and hydration
✅ Small changes in diet and movement can have a big impact on lab results
✅ Your body gives you feedback—listen to it (yes, even your poop)
📖 In This Episode
In this first health-focused dive, Ray takes a break from geopolitics to focus on something even more personal—your health. From his own experience with BUICED Liquid Vitamins to competing in a college boxing match at 144 lbs, this episode offers an unfiltered look at how small, trackable habits create long-term impact.
He emphasizes movement—not as a luxury, but a necessity. Whether you're hitting 10,000 steps or walking stairs with incline, it's about getting blood (and oxygen) flowing. Ray shares why wearable trackers are better than phones, and why even post-meal walks matter more than you think.
From there, he breaks down daily weight tracking, cholesterol management, blood pressure, and sleep—plus why knowing your blood type and observing your urine and stool are smarter than they sound. It’s about data, not dogma—and tuning in to what your body’s already telling you.
🛠️ Practical Tips to Implement
Track your daily steps with a reliable wearable, not just your phone
Weigh yourself each morning and log the number—consistency reveals patterns
Check your blood pressure at free pharmacy stations every few weeks
Use portion control tricks like eating from a bowl, not a plate
Monitor your urine color and bowel movement smell as health indicators
🔬 Research Spotlight
A 2021 study published in JAMA Network Open found that walking at least 7,000 steps per day was associated with a 50–70% lower risk of mortality compared to fewer steps—highlighting how daily movement improves longevity, regardless of pace or intensity.
❓ FAQ
Q: Is it safe to weigh myself every day?
A: Yes, as long as you treat it as data—not judgment. It helps identify trends and holds you accountable. If it ever feels emotionally draining, consider tracking less frequently or shifting to non-scale indicators like energy levels or how your clothes fit.
Q: What’s the best way to lower my cholesterol naturally?
A: Weight loss. Ray shares how he dropped his cholesterol from 234 to 168 simply by losing 8–9 pounds. Diet quality and reducing inflammation play a major role too.
Q: Do I really need to track my poop and pee?
A: Sounds weird, but yes. Your body gives clear signs of how it’s processing what you ate. Changes in smell, color, or consistency often signal poor digestion, dehydration, or something worth investigating further.
💭 Final Thought
Your body already has the answers—it just needs you to start asking better questions.
