Men's Health Assessment Protocol: 20s to 90s

20s (Ages 20-29)

Suggested Blood Work - Annually

• Complete Blood Count (CBC)

• Comprehensive Metabolic Panel (CMP)

• Lipid Panel

  • Target LDL: <100 mg/dL

  • Target HDL: >40 mg/dL

  • Total Cholesterol: <200 mg/dL

• Vitamin D3 (25-OH)

  • Optimal range: 50-80 ng/mL

• Testosterone (Total and Free)

  • Total: 600-900 ng/dL (optimal)

  • Free: 15-25 pg/mL

• DHEA-S

• Cortisol (morning)

• hsCRP (inflammation marker)

  • Optimal: <1.0 mg/L

Advanced Blood Work - Annually

• Full Hormone Panel including:

  • Estradiol

  • DHT

  • SHBG

  • Pregnenolone

• Thyroid Panel (TSH, Free T3, Free T4, Reverse T3)

• Homocysteine

• HbA1c

• Omega-3 Index

• Micronutrient Testing

Physical Fitness Assessments - Quarterly

Strength Benchmarks

• 1 Rep Max (1RM) or 5RM for:

  • Deadlift: >1.5x bodyweight

  • Squat: >1.25x bodyweight

  • Bench Press: >1x bodyweight

  • Pull-ups: >10 reps bodyweight

Endurance Metrics

• VO2 Max Test

  • Target: >45 mL/kg/min

• 1.5 Mile Run Time

  • Target: <12 minutes

• 500m Row

  • Target: <1:45

Mobility/Flexibility - Monthly

• Functional Movement Screen (FMS)

  • Target score: >14/21

• Overhead Squat Assessment

• Hip Flexor Test

• Thomas Test

• Shoulder Mobility Test

Body Composition - Quarterly

• DEXA Scan (yearly)

• Bioimpedance Analysis

• Waist-to-Height Ratio

  • Target: <0.5

• Body Fat Percentage

  • Target: 10-15%

Lifestyle Metrics - Daily/Weekly

• Sleep Tracking

  • HRV during sleep

  • Deep sleep %

  • REM %

  • Target: 7-9 hours/night

• Stress Assessment

  • Morning HRV

  • Cortisol Rhythm (if concerned)

• Recovery Metrics

  • Resting Heart Rate

  • HRV Trends

30s (Ages 30-39)

[Previous protocols plus:]

Additional Blood Work - Annually

• PSA (baseline)

• Insulin and Fasting Glucose

• Advanced Lipid Particle Testing (NMR)

• Growth Hormone/IGF-1

• Zinc/Copper Ratio

Modified Fitness Benchmarks

• Adjust strength targets to 90% of 20s standards

• Focus on power-to-weight ratio

• Add work capacity tests

• Include loaded carries assessment

Additional Assessments

• Sleep Study (if indicated)

• Coronary Calcium Score (if risk factors present)

• Postural Analysis

• Balance Assessment

40s (Ages 40-49)

[Previous protocols plus:]

Additional Blood Work - Bi-annually

• PSA Monitoring

• Advanced Inflammatory Markers

• Oxidative Stress Markers

• Testosterone and Hormone Panel (2x/year)

Modified Fitness Benchmarks

• Adjust strength targets to 80% of 20s standards

• Emphasize relative strength

• Add specific joint mobility protocols

• Include power assessment tests

Additional Screening

• Coronary Calcium Score

• Carotid Intima-Media Thickness

• Basic Eye Exam

• Hearing Test

50s (Ages 50-59)

[Previous protocols plus:]

Enhanced Screening

• Colonoscopy

• Prostate Exam

• Cardiovascular Stress Test

• Bone Density Scan

• Complete Eye Exam

Modified Assessments

• Strength targets at 70% of 20s standards

• Enhanced balance testing

• Fall risk assessment

• Grip strength testing

  • Target: >30kg

Cognitive Assessment - Annually

• Comprehensive cognitive battery

• Memory and processing speed

• Executive function testing

60s (Ages 60-69)

[Previous protocols plus:]

Additional Screenings

• Advanced Brain Health Assessment

• Hearing and Balance Assessment

• Vascular Health Screening

• Sleep Architecture Analysis

Modified Fitness Protocol

• Strength targets at 60% of 20s standards

• Focus on functional movement patterns

• Enhanced balance and stability testing

• Gait analysis

70s (Ages 70-79)

[Previous protocols with modifications:]

Enhanced Focus Areas

• Fall Prevention Assessment

• Activities of Daily Living (ADL) Assessment

• Cognitive Function (quarterly)

• Social Engagement Metrics

• Nutritional Status Assessment

Modified Fitness Protocol

• Strength targets at 50% of 20s standards

• Emphasize mobility and stability

• Focus on independence metrics

80s and 90s (Ages 80+)

Primary Focus

• Functional Independence

• Cognitive Status

• Social Engagement

• Quality of Life Metrics

• Fall Prevention

• ADL Competency

Modified Assessments

• Simplified Strength Testing

• Basic Mobility Assessment

• Balance Confidence Scale

• Nutritional Status

• Cognitive Function (monthly)

• Social Network Assessment

Specific Metrics

• Grip Strength

• Gait Speed

• Sit-to-Stand Test

• 4-Stage Balance Test

• Mini-Mental State Examination

Special Considerations

High-Performance Additions

For athletes or high-performers, consider adding:

• Genetic Testing

• Regular Blood Biomarker Tracking

• Advanced Movement Screening

• Sport-Specific Assessments

• Recovery Monitoring

• Metabolic Testing

Risk-Based Modifications

Adjust protocol based on:

• Family History

• Previous Injuries

• Chronic Conditions

• Lifestyle Factors

• Occupational Hazards

Technology Integration

Recommended tracking tools:

• Continuous Glucose Monitor

• HRV Monitoring Device

• Sleep Tracking

• Activity Tracking

• Smart Scale

• Blood Pressure Monitor

General Note: All ranges provided are general guidelines; individual variation and specific health conditions may require different targets