Preparing For Your Test

Thanks for scheduling a test with us. Our top priority is to get you accurate, reliable data that can guide you to achieving your goals. Testing provides clarity, and clarity unleashes confidence. We hope you’re excited as we are to have more confidence.

#1: DEXA

#2: VO2 Max

#3: RMR

#4: Blood Tests

TEST PREP 101

HOW TO PREPARE FOR A

#1: DEXA

- Wear comfortable clothing without metal zippers or buttons

- Avoid bulky and baggy clothes like large sweatshirts, pants, etc.

- Remove any metal like jewelry or electronic items from your pockets, wrists, and neck

ABOUT THE TEST

The test itself is quick and straightforward. You’ll lie down on the DEXA table while a mobile arm performs a 7-minute scan.

For maximum accuracy across tests, try to keep your circumstances as similar as possible. Scan at the same time of day and follow the same eating schedule, for example.

Our table has a maximum weight limit of 350lbs. We are unable to test pregnant women and children younger than 14 years old.

TEST PREP 101

HOW TO PREPARE FOR A

#2: VO2 MAX

In general, a good VO2 max test is built on two major principles:

- You give a full effort

- The testing circumstances are as replicable as possible.

WHAT TO DO & WHAT NOT TO DO

Do not consume any calories for 4 hours before the test (water is fine)

Do not consume caffeine, nicotine, or any other non-prescribed stimulant or supplement 12 hours before the test (preferably 24 if you can manage)

Do not do an intense workout 24 hours before. We don’t want you burning out early. Normal routine is ok

Low intensity exercise is fine. Keep it in line with your regular, sustainable exercise levels

Come wearing clothes you can comfortably run or bike in

Bring a water bottle for after (we'll have something for you if you forget)

If you have asthma, bring your inhaler

If you’ll be doing a cycling test, bring your bike for us to connect to the Wahoo Kickr. We’ll remove the back tire and connect it to the trainer.

VO2 Max measures the maximum amount of oxygen you can consume—keyword maximum. You're going to sweat and get your heart rate up. As Deadpool would say, “Maximum effort."

But don’t freak out! You start very slow and gradually increase intensity. Your maximum effort won’t last long (that’s how we know it’s maximum). For reference, most people end up traveling about 1.5 miles on the treadmill, half of which is at a walk or jog. You won’t be Usain Bolt-level sprinting.

TEST PREP 101

HOW TO PREPARE FOR

#3: Resting Metabolic Rate

Because this test measures your resting metabolic rate, it’s easy to prepare for because you’ll just be reclining in a nice, comfy chair for 20 minutes.

WHAT TO DO & WHAT NOT TO DO

Don’t consume any calories for at least 4 hours before the test (12 hours is ideal. Lot’s of people test fasted in the morning).

No exercise for 12 hours before testing

Don’t consume caffeine, nicotine, or any other non-prescribed stimulant or supplement 12 hours before the test (preferably 24 if you can manage)

If medically possible, please refrain from taking thyroid and ADHD medication 48 hours prior to your test.

TEST PREP 101

HOW TO PREPARE FOR

#4: Blood Test

The Benchmark Comprehensive Panel is carefully built to give you an overview of your metabolic, cardiovascular, hormonal, and nutritional health. If you're bringing in a specific lab order, you may have slightly different prep requirements, but they're generally similar, especially if testing metabolic, hormonal, or micronutrient markers.

WHAT TO DO & WHAT NOT TO DO

Fill out the intake form before coming so we can order your test beforehand

Bring photo identification

Fast for at least 8 hours prior to testing (water is ok and you should actually drink lots of it prior to your test)

Don’t consume caffeine, nicotine, or any other non-prescribed stimulant or supplement 12 hours before the test (preferably 24 if you can manage)

Don't workout or do intense physical activity the morning before your test

Wear short sleeves or long sleeves that can be easily rolled above your elbow

Let us know if you are worried about the draw for any reason or have a history of fainting. Our top priority is to be safe and take good care of you