Preparing For Your Test

TEST PREP 101

HOW TO PREPARE FOR A

#1: DEXA

Preparing for a DEXA scan is simple. You'll lie down on the machine for about 10 minutes while a mobile scanner arm moves down your body.

What to do & What not to do

Wear comfortable clothing without excess metal, zippers, or buttons (small zippers ok).

Avoid bulky, baggy, or heavy clothes like large sweatshirts, pants, etc.

We'll ask you to remove any metal like jewelry, electronics, belts, watches, and necklaces.

For maximum accuracy across tests, we suggest keeping 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 375 lbs. 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 workout routine is ok.

Come wearing clothes you can comfortably run or bike and get sweaty 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, you can bring your bike for us to connect to the Wahoo Kickr. We also have a stationary Wahoo Pro bike.

Relax! The test starts very slow and gradually increases in intensity. Your maximum effort won’t last long (that’s how we know it’s maximum), and we're not driving you to puke intensity. For reference, most people end up traveling about 1.5 to 2 miles on the treadmill, half of which is at an easy walk or jog.

TEST PREP 101

HOW TO PREPARE FOR

#3: Resting Metabolic Rate

Because this test measures your metabolism at rest, it’s easy to prepare for. You’ll just be reclining in a nice, comfy chair for 20 minutes with a mask kind of like a C-PAP.

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).

Take any normally prescribed medications as you usually would.

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 - 12 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.

TEST PREP 101

HOW TO PREPARE FOR A

#4: Fitness Panel

The box will include detailed instructions on collecting your fingerprick sample. Follow them carefully! It’s recommended that you fast 8-10 hours prior to taking the sample for the most accurate (and replicable) results.

Most people choose to test before eating when they wake up in the morning.

Once you collect the sample, put the sample card in the labeled envelope and put it in your mailbox to be sent to the lab.

TEST PREP 101

HOW TO PREPARE FOR A

#5: Mobility Assesment

Come wearing clothing you can comfortably move around in. We’re going to take you through various range-of-motion exercises and we don’t want your clothes getting in the way or prohibiting you from a full range of motion. You’ll probably get a little sweaty.