RapidKnowHow: PREVENTIVE HEALTH Leadership Delivered

RapidKnowHow: PREVENTIVE HEALTH Leadership Delivered
A practical Power Guide to lead your health by habits, early detection, vaccinations, and recovery. Minimal. Self-explanatory. Action-driven.
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1) Model & Principles

Preventive Health Leadership = Habits × Screening × Vaccination × Recovery

  • Habits — movement, strength, nutrition, sleep, stress skills
  • Screening — personalized plan with your clinician
  • Vaccination — follow local guidance with your clinician
  • Recovery — sleep hygiene, deload weeks, mental health practices
Informational only. Work with your clinician for screening/vaccination plans.

2) Diagnostic Ladder (score 0–10)

Habits

  • 0–2: Sedentary; irregular meals; sleep <6 h
  • 3–4: Some walks; sleep 6–6.5 h
  • 5–6: 120–150 min/wk cardio; 1 strength day; 6.5–7 h sleep
  • 7–8: 150–300 min/wk; 2 strength days; 7–8 h sleep; whole foods
  • 9–10: Consistent; deload weeks; stress tools; meal prep

Screening & Vaccination

  • 0–2: No plan; dates unknown
  • 3–4: Some records; not tracked
  • 5–6: Basic plan; most up to date
  • 7–8: Personalized schedule tracked
  • 9–10: Fully up to date; reminders; records handy

Recovery & Stress

  • 0–2: Late screens; no wind-down; high stress
  • 3–4: Sometimes wind-down
  • 5–6: Regular bedtime; caffeine cut-off
  • 7–8: Sleep routine; breathwork; light exposure
  • 9–10: Consistent 7–9 h; daily mental fitness

Environment

  • 0–2: Cluttered; no ergonomic setup
  • 3–4: Some cues
  • 5–6: Kitchen/workspace optimized
  • 7–8: Walkable routines; sunlight breaks
  • 9–10: Home + work fully support habits

3) 12-Month Roadmap (2026)

Q1 — Foundations

  • Sleep: fixed wake time + wind-down
  • Move: 3×/wk cardio routine + 1× strength
  • Food: protein + fiber at each meal
  • Set screening/vaccine review with clinician

Q2 — Consistency

  • 5k–8k daily steps pattern
  • 2× strength / wk; form check
  • Hydration and meal prep habit
  • Update screening dates in planner

Q3 — Capacity

  • 150–300 min/wk cardio total
  • Mobility routine 10 min/day
  • Stress skills (breath, journaling)
  • Vaccines up to date per clinician

Q4 — Leadership

  • Deload week each quarter
  • Personalized labs log (with clinician)
  • Teach a friend your routine
  • Print & carry key records

4) 90-Day Health Sprint

Days 1–30

  • Fixed sleep/wake; caffeine cut-off
  • Walk after meals 10–15 min
  • Clinician appointment booked

Days 31–60

  • 2×/wk strength routine
  • 150 min cardio accumulated
  • Meal prep 2×/wk

Days 61–90

  • Log screening/vaccine dates
  • Deload week (reduce intensity)
  • Share plan with accountability buddy

5) Operating System (weekly cadence)

  • Mon: schedule workouts & meals
  • Wed: check sleep hours & steps
  • Fri: review plan; adjust next week
Keep it simple; make the environment do the work.

6) Metrics That Matter (personal)

  • Weekly cardio minutes • Strength days • Daily steps
  • Sleep hours & consistency • Wind-down adherence
  • Fiber (g/day) • Added sugar (g/day) • Hydration
  • Custom screening/vaccine dates (with clinician)

7) Scripts & Templates

Clinician email (check-up)

Subject: Preventive check-up & screening plan Hi {{Doctor Name}}, I’d like to review my preventive screening and vaccination plan. I’ve attached my current dates and questions. Could we schedule an appointment? — {{Your Name}}

Accountability buddy invite

I’m running a 90-day health sprint (sleep, steps, strength). Want to check in once a week for 10 minutes? I’ll share my tracker.

8) Interactive Tools

Enter your data for an informational snapshot you can review with your clinician.
BMI/WHtR are crude indicators and not diagnoses. Discuss results with your clinician.
Walks after meals
Intervals optional
Deload every 12 weeks
Work with your clinician for the right schedule. This planner simply tracks dates you enter.
Ranges vary by lab & person. Discuss results with your clinician.

9) Risks & Anti-Patterns

  • Skipping check-ups or vaccines without clinician input
  • All-or-nothing plans (consistency beats intensity)
  • Late-night screens + caffeine close to bedtime
  • Ultra-processed meals as default (plan simple swaps)

10) Next Steps & CTA

Now: Run the tools (Snapshot, Activity, Sleep, Screening, Biomarkers).

Then: Pick one 30-day habit booster and book your clinician review.

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Strategy & Positioning

  • ICP — Ideal Customer Profile: the type of company or buyer you serve best (e.g., “mid-market industrials in EU”).
  • GTM — Go-to-Market: how you win customers (channels, funnel, coverage).
  • CTA — Call to Action: the concrete next step you ask for (e.g., “Book a 30-min fit call”).
  • NPS — Net Promoter Score: loyalty metric from −100 to +100 based on “recommend?” survey.

Problem-Solving & Prioritization

  • MECE — Mutually Exclusive, Collectively Exhaustive: structure issues so items don’t overlap and cover the whole problem.
  • ICE — Impact × Confidence ÷ Effort: quick way to rank initiatives by payoff versus difficulty.
  • RICE — Reach × Impact × Confidence ÷ Effort: prioritization adding “how many affected” (Reach).
  • H1 / H2 / H3 — Hypotheses 1/2/3: statements you test to explain the outcome gap.
  • A/B — A/B Test: run version A vs B to see which performs better, statistically.

Finance & Economics

  • ROI — Return on Investment: (benefit − cost) ÷ cost; we also use “12-month ROI”.
  • EV — Expected Value: price or fee × win probability (used in proposal economics).
  • EBIT — Earnings Before Interest & Taxes: operating profit measure; often a target KPI.
  • TCO — Total Cost of Ownership: full cost to build or buy (setup + run + maintenance).
  • KPI — Key Performance Indicator: the success metric you’re aiming to move (e.g., “gross margin +3 pts”).

AI, Data & Platforms

  • MLOps — Machine-Learning Operations: deploy, monitor, retrain and govern models safely.
  • CI/CD — Continuous Integration / Continuous Delivery: automated build, test and deploy pipeline.
  • PII — Personally Identifiable Information: data that can identify a person; needs special handling.
  • RBAC — Role-Based Access Control: users only see data and tools allowed by their role.
  • Model Registry — System of record for model versions and approvals.
  • Drift — Model/data performance shift over time; requires monitoring and retraining.
  • GenAI — Generative AI: systems that create text, images, code, etc., from prompts.

Sales, Pipeline & Delivery

  • CRM — Customer Relationship Management: system to track contacts, deals and activities.
  • Win Rate — % of qualified opportunities you close (not an acronym, but core metric).
  • PMO — Project Management Office: function that governs large projects and portfolios.

Planning & Cadence

  • Q1 / Q2 / Q3 / Q4 — Calendar or fiscal quarters (3-month blocks).
  • FY — Fiscal Year: your accounting year (e.g., FY2026).
  • v1 — Version 1: first working release you ship to users (“prove value fast”).
  • Sprint — Fixed timebox (often 1–2 weeks) to build and ship increments.

Commercial Packaging & Offers

  • Pilot — Small, time-boxed engagement to prove value and de-risk a larger rollout.
  • Tiered Offer — Three options (e.g., Pilot / Core / Flagship) to match scope and price to value.
  • Risk Reversal — Mechanism that reduces buyer risk (e.g., milestone-based fees or opt-out gates).

Governance & Compliance

  • SLA — Service-Level Agreement: commitments on availability, quality or timeliness.
  • Audit Trail — Record of who changed what and when (models, data, access).
  • Guardrails — Technical and policy limits that keep AI use safe and compliant.

Preventive Health — Short-Forms Glossary

Plain-language acronyms you’ll see in screenings, labs, and habit coaching. Not medical advice.

Vitals & Fitness

  • BP — Blood Pressure (e.g., 120/80 mmHg).
  • HR / RHR — Heart Rate / Resting Heart Rate (beats per minute).
  • SpO₂ — Blood oxygen saturation (% on pulse oximeter).
  • BMI — Body Mass Index (kg/m²; rough weight-for-height gauge).
  • WHtR / WHR — Waist-to-Height / Waist-to-Hip ratio (central fat risk).
  • VO₂max — Maximal oxygen uptake (cardiorespiratory fitness).
  • MET — Metabolic Equivalent (1 MET = resting energy use).
  • HRV — Heart Rate Variability (stress/recovery proxy).
  • ABPM / HBPM — Ambulatory / Home Blood Pressure Monitoring.

Metabolic & Labs

  • HbA1c — 3-month average blood sugar (%).
  • FPG / OGTT — Fasting Plasma Glucose / Oral Glucose Tolerance Test.
  • LDL / HDL / TG — “Bad” / “Good” cholesterol / Triglycerides.
  • Non-HDL / ApoB / Lp(a) — Atherogenic cholesterol markers.
  • hs-CRP — High-sensitivity C-reactive protein (inflammation).
  • eGFR — Estimated kidney filtration rate.
  • ACR — Albumin-to-Creatinine Ratio (urine kidney screen).
  • ALT / AST — Liver enzymes.
  • TSH — Thyroid-stimulating hormone (thyroid screen).
  • 25(OH)D — Vitamin D blood level.
  • CBC / CMP — Complete Blood Count / Comprehensive Metabolic Panel.

Lifestyle & Nutrition

  • MVPA / LIPA — Moderate-to-Vigorous / Light-Intensity Physical Activity.
  • NEAT — Non-exercise activity (steps, standing, chores).
  • RPE — Rate of Perceived Exertion (effort scale).
  • MED / DASH / MIND — Mediterranean / DASH (blood-pressure) / MIND (brain-health) eating patterns.
  • RDA / DRI / UL — Nutrient reference intakes / Tolerable upper limit.
  • BMR / TDEE — Basal Metabolic Rate / Total Daily Energy Expenditure.
  • IF — Intermittent fasting (timed eating approach).

Sleep & Respiratory

  • OSA — Obstructive Sleep Apnea.
  • CPAP — Continuous Positive Airway Pressure (OSA therapy).
  • CBT-I — Cognitive Behavioral Therapy for Insomnia.

Infectious Disease & Vaccines

  • MMR / Tdap / IPV — Measles-Mumps-Rubella; Tetanus-diphtheria-pertussis; Polio.
  • HBV / HPV vax — Hepatitis B / Human Papillomavirus vaccines.
  • Booster / Primary Series — Follow-up dose(s) / initial vaccine set.
  • NAAT / PCR — Molecular test for infections.
  • IGRA — Blood test for tuberculosis exposure.
  • PrEP / PEP — HIV prevention before / after exposure.
  • Herd (Population) Immunity — Enough immunity to slow spread.

Cancer & Chronic Disease Screening

  • Pap / HPV test — Cervical cancer screens.
  • FIT / FOBT — Stool tests for colon cancer blood.
  • Colonoscopy — Scope exam of colon/rectum.
  • Mammogram — Breast imaging screen.
  • LDCT — Low-dose CT for lung cancer risk groups.
  • PSA — Prostate-specific antigen (shared decision screening).
  • ASCVD — Atherosclerotic cardiovascular disease (risk score family).
  • FRAX — 10-yr fracture risk calculator (bone health).
  • SCORE / QRISK — Regional cardiovascular risk models.

Mental Health & Substance Use

  • PHQ-9 / GAD-7 — Screens for depression / anxiety.
  • AUDIT-C — Alcohol-use risk screen.
  • DAST-10 — Drug-use risk screen.
  • SBIRT — Screen, Brief Intervention, and Referral to Treatment.

Safety, Sun & First Aid

  • CPR / AED — Resuscitation and defibrillator basics.
  • PPE — Personal Protective Equipment (masks, gloves, eyewear).
  • SPF / UVA / UVB — Sun protection factor and light types.
  • ABC — Airway, Breathing, Circulation (first-aid sequence).

Testing Concepts & Decisions

  • Sensitivity / Specificity — Detects disease / excludes non-disease.
  • PPV / NPV — Chance a positive / negative test is correct.
  • Absolute vs Relative Risk — Real-world risk change vs proportion.
  • NNT / NNH — Numbers Needed to Treat / to Harm.
  • Overdiagnosis — Detecting non-harmful disease.
  • Lead-time Bias — Earlier detection looks like longer survival without true benefit.
  • SDM — Shared Decision-Making (patient-clinician choice).
  • SDOH — Social Determinants of Health (income, housing, access).

Devices & Monitoring

  • CGM — Continuous Glucose Monitoring.
  • HBPM / ABPM — Home / 24-hour ambulatory BP tracking.
  • PEF — Peak Expiratory Flow (asthma self-monitor).

Tobacco & Cessation

  • NRT — Nicotine Replacement Therapy (gum, patch, lozenge).
  • Quitline — Telephone coaching service (many countries offer free lines).
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