How to Use & Interpret Blood Tests for High Performance
08/07/24 • 142 min
In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance.
I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.
Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.
Access the full show notes for this episode at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
Eight Sleep: https://eightsleep.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Momentous: https://livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Timestamps
00:00:00 Blood Testing, Albumin, MCV
00:03:05 Sponsors: Eight Sleep & Vitality Blueprint
00:05:55 Blood Testing for Performance
00:09:24 Cons of Blood Work
00:13:39 Pros of Blood Work
00:19:30 Investigate: Blood Panels for General Health, CBC, CMP
00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover
00:32:08 Sponsors: Momentous & LMNT
00:35:21 Albumin, Hydration, Inflammation
00:38:50 Endurance Training, Iron
00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12
00:50:52 Sodium, Potassium
00:56:48 Energy & Fatigue, Blood Glucose
01:02:39 Sponsors: AG1 & Renaissance Periodization
01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration
01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone
01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine
01:28:44 Context & Interpretation, Strength vs. Endurance
01:34:13 Sleep Apnea, Hemoglobin, Endurance Training
01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine
01:46:18 ALT, AST, Athlete’s Paradox
01:49:05 Optimal for What?, Context & Blood Markers
01:56:35 Tool: Analytical, Diurnal & Biological Variability
02:01:39 Patterns & Categories: Hydration, Inflammation
02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions
02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance.
I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.
Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.
Access the full show notes for this episode at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
Eight Sleep: https://eightsleep.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Momentous: https://livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Timestamps
00:00:00 Blood Testing, Albumin, MCV
00:03:05 Sponsors: Eight Sleep & Vitality Blueprint
00:05:55 Blood Testing for Performance
00:09:24 Cons of Blood Work
00:13:39 Pros of Blood Work
00:19:30 Investigate: Blood Panels for General Health, CBC, CMP
00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover
00:32:08 Sponsors: Momentous & LMNT
00:35:21 Albumin, Hydration, Inflammation
00:38:50 Endurance Training, Iron
00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12
00:50:52 Sodium, Potassium
00:56:48 Energy & Fatigue, Blood Glucose
01:02:39 Sponsors: AG1 & Renaissance Periodization
01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration
01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone
01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine
01:28:44 Context & Interpretation, Strength vs. Endurance
01:34:13 Sleep Apnea, Hemoglobin, Endurance Training
01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine
01:46:18 ALT, AST, Athlete’s Paradox
01:49:05 Optimal for What?, Context & Blood Markers
01:56:35 Tool: Analytical, Diurnal & Biological Variability
02:01:39 Patterns & Categories: Hydration, Inflammation
02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions
02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
Previous Episode
Genetic Testing for Sports Performance
In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects.
I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics.
If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results.
Access the full show notes for this episode at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
Rhone: https://rhone.com/perform
Momentous: https://livemomentous.com/perform
Continuum: https://continuum.club/perform
Absolute Rest: https://www.absoluterest.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Timestamps
00:00:00 Genetics, Sports Genomics
00:06:51 Genetic Testing & Human Performance
00:11:21 Sponsors: AG1 & Rhone
00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport
00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations
00:25:12 Myostatin Mutation; ACTN3 & ACE Genes
00:32:42 Sponsor: Momentous & Continuum
00:35:36 Investigate: Direct-to-Consumer Genetic Testing
00:38:10 History of Sport Genomics, Candidate Genes
00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing
00:53:12 Sponsors: Absolute Rest & Renaissance Periodization
00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes
01:05:36 Traits & Gene Number; Height
01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification
01:18:19 Genetic Contribution to Traits, Variance
01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes
01:28:46 Intervene: Gene Doping, Gene Editing
01:31:56 Personalized Training, Precision Nutrition
01:34:29 Future of Sports Genomics & Ethics
01:37:50 Genetics & Athletic Performance
01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
Next Episode
Nutrition to Support Brain Health & Offset Brain Injuries
In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.
Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.
Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.
Access the full show notes for this episode at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Continuum: https://continuum.club/perform
Momentous: https://livemomentous.com/perform
Maui Nui Venison: https://mauinuivenison.com/perform
David Protein: https://davidprotein.com/perform
Timestamps
00:00:00 Brain Health & Injury
00:03:58 Sponsors: LMNT & Continuum
00:07:08 Nutrition & Supplements for Brain Injury
00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:16:01 Brain Injury Pathophysiology
00:21:08 Burst Capillaries, Initial TBI Response
00:28:55 Delayed TBI Response, Neuroinflammation
00:33:11 Sponsors: Momentous & Maui Nui
00:35:44 Creatine Monohydrate; Second Impact Syndrome
00:40:44 Strength of Evidence Scale, Creatine
00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:52:14 Sponsors: AG1 & David Protein
00:54:57 Fish Oil, DHA, EPA
00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:03:38 Vitamin B2 (Riboflavin), Vitamin B
01:07:49 Riboflavin Dosages, Timing; Food Sources
01:10:17 Choline
01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep
01:23:56 BCAAs Dosage, Whole Food Sources
01:26:54 Magnesium
01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:32:01 Blueberry Anthocyanins
01:34:20 Anthocyanins Dosage; Food Sources
01:36:09 Caffeine & Brain Injury Recovery
01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements
01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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