How to Prepare for your RESTING & ACTIVE Metabolic PNOE Test:

In order to get the most accurate results from your PNOE Metabolic Resting and Active Testing, please follow the following steps to be prepare:

PREREQUISITES PRIOR TO TESTING

• FASTING PRE TEST– You should be fasted by avoiding eating or consuming any calories for 5 hours before the resting metabolism test
  • For Metabolic ACTIVE Testing please fast for a full 12 hours.
  • For the Resting Test: Fast except from plain water for at least 5 hours prior to testing
• AVOID CAFFEINE OR STIMULANTS: 
  • No caffeine, tobacco or stimulating drinks for at least 6  hours prior to testing
• BE WELL RESTED AND READY!
  • AVOID high intensity exercise 24-hours prior to testing or any exercise of more than 1 hour -24 hours prior to testing
• THE IDEAL TIME TO CONDUCT TEST: 
  • The Resting test can be conducted any time of the day with at least five hours of fasting, however the retest should be conducted the same time of the day as the initial assessment (re-testing quarterly is suggested for best results)
  • The Exercise Test is best in the morning as you are required to fast for 12 hours and avoid stimulants, caffeinated beverages and alcohol
• MEDICATIONS ARE OKAY:
  • Continue medications as usual
• ARRIVE EARLY TO RELAX: 
  • Arrive at least 10 min prior to the test so that you can be well relaxed before the test (avoid RUSHING!)
  • Take time out to recharge, unplug and disconnect for up to one hour (avoid distractions)

• WEAR WORKOUT ATTIRE:
  • Bring or wear comfortable workout attire to your appointment
  • Wear your usual running shoes for treadmill testing and/or any cycling gear for bike testing.
• PACK A SNACK FOR POST TESTING IF NEEDED
  • Consider bringing a snack for after your test.
  • You might be hungry from fasting and thirsty!
• SHOWERS AVAILABLE if at the Club
  • You may pack a change of clothes for after your test.
  • Locker rooms and showering facilities will be available at most of our testing location
  • Please inquire prior to testing if you need access to locker room facilities
• COMPLETE INTAKE FORMS IN ADVANCE
  • PARQ Form
    • Consult with your physician to ensure you are cleared for any physical activity if conducting an active metabolic rate (AMR) test.
    • We will conduct a pre-test interview and Physical Activity Readiness Questionnaire (PARQ) onsite prior to testing in order to ensure that you qualify for exercise/active metabolic testing in advance of our appointment
  • Nutri-Q Health History Form sent via link upon registration
  • Waiver Form sent upon registration on Acuity scheduler link
  • Nutri-Q 3-day Food log & Journal sent via link upon registration (if adding on coaching session package for a personalized program based on results and correlations)
  • Nutri-Q Nutritional Therapy Assessment if doing the complete testing and assessment package to collect signs, symptoms and clues to help create a more personalized program to help address goals and action items.
  • Click here for the Nutritional Therapy Assessment Intake forms on my Nutr-Q Link 

• REVIEW TESTING PROTOCOL – For active testing, we use a wide variety of exercises testing protocols that can be adapted to your individual needs and goals
• TEST CONSULTATION if choose package and scheduled in advance
  • Testing appointments may include a full consultation to review your data and discuss how the information can be utilized for your fueling, training and performance goals
  • The test preparation, actual test and consultation will generally take 45-60 minutes total depending on your test package.
  • Packages may include a follow-up coaching session to review goals, action items and training plans on ZOOM
  • Add on services as available as:
    • Practice Better Journal and Accountability
    • Training Peaks monthly accountability
    • Functional lab test assessment and investigation
    • Assessment package with comprehensive blood chemistry assessment

Tips for the best RESTING Metabolic test:

1. Arrive in time to get organized, de-stress and disconnect
2. Avoid eating five hours before the RESTING test
3. No caffienated beverages or other stimulants
4. No smoking before the test
5. No energy drinks before test
6. Water only before the test
7. No high intensity exercise in the previous 24-hours
8. The Actual test will be around 10-15 minutes
9. During the actual test focus on relaxing while taking nice, deep consistent breathing (avoiding hyperventilating)

Sample Report: Longevity_RMR_Report_nikos_gazetas

How to Prepare for your EXERCISE/ACTIVE Metabolic PNOE Test:

Please watch this video before your scheduled test:

• Fasted for at least 12 hrs before the EXERCISE ACTIVE test
• Please wear comfortable and athletic clothes
• Avoid intense strength training for at least 24 hrs before the test
• Please read and sign the waivers pre-testing appointment as well as watch the preparation videos.

If doing both the RESTING & ACTIVE Metabolic Testing Assesssment:

1. The resting part will measure your metabolism at rest had an exercise part measures with parameters to max training zones threshold, and many more will be determined.
2. The total duration of the testing appointment is 45 to 60 minutes
3. Coach Debbie will guide you during your tests during the resting part of the test (also called RMR or resting metabolic rate test where you will be resting on a mat or massage table for about ten minutes .
4. The ACTIVE or Exercise Metabolic Test can be done on any cardio equipment or if you don’t have access to the cardio equipment we can do body weight exercises to analyze your breath and measure training zones.
5. The biomarkers will provide the most complete picture of your metabolism, heart lungs and cells
6. Tthe PNOE software will identify where do you need to work on, your limitors or “areas of opportunity”, to provide the most personalized training, nutrition and recovery insights science can offer to overcome your limitations and reach your goals
7. Congratulations on purchasing your PNOE Metabolic Test to take ownership of your health, longevity and performance in life!
8. Re-testing each 90-days/quarter is suggested to continue establishing your personalized nutrition, exercise and health building lifestyle habits.

Click here to schedule a discovery call with Coach Debbie