Episode Title: Measuring Health Metrics for Optimal Fitness

Introduction (00:00 - 00:25)

• Kolby welcomes listeners, introduces a different format, and suggests watching on YouTube for visual aids.

Weekly Movement Recap (00:25 - 02:48)

• Kolby shares his past week's activities: surfing, lifeguarding, beach workouts, and CrossFit.
• Invites listeners to share their own movement activities.

Main Topic: Health Metrics (02:48 - 05:19)

• Introduction to health metrics measured by doctors versus those in the gym.
• Mention of Greg Glassman, founder of CrossFit, and his influence.

Five Buckets of Death & Sickness-Wellness-Fitness Continuum (05:19 - 10:12)

• Explanation of the five ways people can die: chronic, kinetic, toxic, genetic, and microbic.
• Emphasis on chronic conditions being preventable through lifestyle changes.
• Introduction to the continuum and how metrics shift from sickness to wellness to fitness.

Health Metrics by Doctors (10:12 - 12:34)

• Overview of common health metrics measured by doctors: blood pressure, resting heart rate, body fat percentage, blood glucose, bone density, and A1C levels.
• Explanation of normal ranges for these metrics.

Sickness and Fitness Metrics (12:34 - 21:49)

• Discussion on health metrics for someone considered sick and the conditions associated with these metrics.
• Overview of fitness metrics for someone who is fit and their optimal ranges.
• Emphasis on the correlation (not causation) between fitness and health metrics.

Gym Metrics: Mile Run and Deadlift (21:49 - 27:57)

• Introduction to fitness metrics used in the gym: one-mile run and one-rep max deadlift.
• Normal ranges for these metrics and their correlation with health.
• Explanation of what these metrics look like for someone in the sickness range versus someone in the fitness range.

Community and Support Systems (27:57 - End)

• Importance of measuring fitness metrics regularly.
• Emphasis on the role of community in maintaining long-term fitness and health.
• Encouragement to share ways listeners stay active and engaged in their fitness journey.

Call to Action:

• Rate the podcast and watch on YouTube for additional visual content.
• Share your movement activities and connect via email at kolby@oxnardmvmnt.com.

This episode provides a comprehensive discussion on the importance of measuring health and fitness metrics, the correlation between them, and the role of community in maintaining a healthy lifestyle.