The five markers
Waist: under 35 in (women) / 40 in (men), or WHtR under 0.5.
Blood pressure: under 130/85.
Triglycerides: under 150 mg/dL.
HDL cholesterol: over 50 (women) / 40 (men) mg/dL.
Fasting glucose: under 100 mg/dL.
What moves them fastest
Cutting refined carbs and sugar-sweetened drinks moves triglycerides and glucose within weeks.
Walking 7–10k steps/day plus 2 strength sessions/week improves all five markers.
Sleep and stress management move blood pressure and waist more than most people expect.
