Holistic Health for Women - Simple Steps to
Feel Better Everyday
Welcome to your personalized health reset. You danced, you tuned in- now learn how to restore your energy, reduce inflammation, and feel strong in your body again using a holistic approach.
The Four Pillars of Holistic Health
True wellness starts with four key foundations: nourishment, movement, detoxification, and nervous system regulation. When these are aligned, your body knows how to heal.
What your symptoms might be telling you
Bloating, fatigue, anxiety, stubborn weight- these aren't random. They're your body's way of waving a flag. How to decode to deeper imbalances behind the discomfort.
The Difference Between Managing & Healing
Managing symptoms can keep you stuck in survival mode. True healing happens when you uncover the why behind your symptoms-and support your body in restoring balance from the inside out. Move from coping to thriving.
The Goal of Holistic Health
is to achieve a state of well-being where all aspects of a person's life are in harmony. It is a holistic approach that recognizes the complexity of human health and seeks to address it comprehensively.
Foundational Metabolic and Inflammatory Labs
These catch early signs of insulin resistance, inflammation, and mitochondrial dysfunction:
- Fasting Insulin –
Most important test to detect early insulin resistance.
✅ Goal: < 5 µIU/mL (ideal is closer to 2–3) - Hemoglobin A1c (HbA1c) –
Reflects your average blood sugar over ~3 months.
✅ Goal: < 5.2% - Fasting Glucose –
Moment-in-time look at blood sugar.
✅ Goal: 70–85 mg/dL - High-sensitivity C-Reactive Protein (hs-CRP) –
Measures systemic inflammation.
✅ Goal: < 1.0 mg/L (ideally < 0.5) - Triglycerides –
High levels can indicate poor metabolic health.
✅ Goal: < 70 mg/dL - HDL Cholesterol –
Higher levels are protective.
✅ Goal: > 60 mg/dL - Triglyceride-to-HDL Ratio –
Marker of insulin sensitivity.
✅ Goal: < 1.0
ALT (Alanine Aminotransferase) –
Liver enzyme that can reflect fatty liver or inflammation.
✅ Goal: < 20 U/L
Nutrient + Mitochondrial Support Labs
- Vitamin D (25-hydroxy) –
Critical for immune, mood, hormone health.
✅ Goal: 40–80 ng/mL (Dr. Means prefers ~50–70) - Magnesium (RBC Magnesium preferred) –
Involved in 300+ processes including energy metabolism.
✅ Goal: High end of normal range - Homocysteine –
Marker of B-vitamin status and cardiovascular risk.
✅ Goal: < 9 µmol/L
Uric Acid –
Emerging marker for metabolic dysfunction and mitochondrial stress.
✅ Goal: < 5.0 mg/dL
Optional but Insightful Labs (depending on symptoms)
- LDL Particle Number (LDL-P) and ApoB – for deeper cardiovascular risk
- Ferritin – iron status + inflammation
- Thyroid Panel (TSH, Free T3, Free T4, Reverse T3, TPO antibodies) – especially if fatigued or gaining weight
Cortisol (AM or salivary rhythm) – stress response and burnout patterns
“Don’t settle for being in the ‘normal range’—aim for optimal values. Normal just means you’re like the average American… and the average American is sick.” - Dr. Casey Means
