Why You Should Track Glucose, Ketones, and Lactate At Home

What gets measured, gets optimized.

‍When your analysis arrives, you’ll receive custom diet and supplement strategies tailored to your mitochondrial pattern. But the real transformation happens when you track how your body responds.
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To make the most of your personalized protocol:
1) Create a daily health score based on the areas that matter most to you - energy, mood, sleep, focus, digestion, recovery, etc.
2) Track it consistently and on a daily basis. This helps connect your actions to your outcomes, so you can see what’s actually working. Always test our recommendations against your own experience.

‍Glucose. Ketones. Lactate.
‍We know tracking at home can be tedious. That’s why we’ll never overwhelm you with unnecessary tools. But if you want to take your optimization to the next level, these three metrics are the most powerful, real-time signals of mitochondrial function:

- Glucose shows how efficiently your cells use carbs for energy.
- Ketones show you how your body chooses to use fat or carbs for energy.
- Lactate reveals whether your mitochondria are overstressed by the demands you are placing on them.

Chris strongly recommends tracking these for the best possible outcomes, but it’s optional.

You decide how deep you go. However, we want to strongly encourage you in this direction, so we have some videos for you to watch.

For those of you who don't have time for the videos, scroll below to a summary of the key points.

The Benefits of Tracking Glucose, Ketones, and Lactate

The Science of Tracking Glucose, Ketones, and Lactate

Key Points: Tracking With Purpose

‍If you choose to track, make it count. These biomarkers don’t just show you numbers, they reveal how your body is responding to changes in real time.

Here’s what you need to know:

‍🔬 Glucose Means Nothing Without Context

- Measure ketones and lactate alongside glucose to see what your cells are competing to burn - and what they’re converting energy into.
- Ketones aren’t just for keto.
- Lactate isn’t just for athletes.
- Together, they give you a window into mitochondrial flow, blockage, and flexibility.

🧪 Why Finger Pricks Beat CGMs
‍Continuous glucose monitors (CGMs) can be helpful, but they often give data without metabolic context.

Single-time-point finger prick tests of glucose, ketones, and lactate provide a clearer, more complete picture, especially when taken simultaneously.

📊 Before You Begin: Establish Your Baseline

‍Collect at least 3 days of waking, fasted data before starting your protocol.

Want to go deeper? Take frequent measurements at different times of the day for a few days to spot abnormalities in how you process food and fuel. If you have a health problem that repeats itself at certain times of day, such as a post-lunch crash or before-sleep anxiety, make sure to capture that time point.

📈 Target Ranges to Watch

‍Here’s what optimal data typically looks like if you’re not on a keto diet:

‍Glucose: 75–89 mg/dL fasting, <140 mg/dL one hour post-meal
‍Ketones: 0–0.2 mmol/L fasting, dropping further after meals unless keto-adapted
‍Lactate: 0.5–0.9 mmol/L at rest, should dip when fasting and rise (within range) after meals

‍Any consistent deviation is worth investigating. These shifts help personalize your protocol in real time.

🔁 Track Before & After Changes

‍Deviations from normal will help you make real-time decisions about your diet and supplements once you learn how to use them, and will provide powerful insights when working on your Mitome protocol. ​

When you change your diet or supplement protocol, take at least 3 days of data before and after each major shift.

That’s how you connect action to outcome.

You’re not just taking readings.

‍You’re decoding the battlefield inside your cells and reclaiming control.