Why should you get Metabolism Test & Assessment?

What is METABOLIC TESTING?

Metabolic testing, which includes both resting and active metabolic testing, is a series of assessments and measurements designed to evaluate an individual’s metabolism and how their body uses energy. These tests provide valuable information about how many calories a person burns at rest (resting metabolic rate, or RMR) and during physical activity (active metabolic rate).

Your metabolism isn’t just the calories you burn. It’s all the vital functions your body runs to use oxygen and keep you alive. PNOĒ scans them with clinical precision and finds the ones that pose a risk for your health and performance.

This information can be useful for various purposes, including weight management, fitness planning, and optimizing nutrition.

Here’s an overview of both types of metabolic testing:

1. Resting Metabolic Testing (RMR):
   • Purpose: RMR testing measures the number of calories your body needs to maintain basic physiological functions while at rest. It provides insight into your baseline energy expenditure, which is the energy required for processes like breathing, circulation, maintaining body temperature, and cellular functions.
   • Procedure: RMR testing is typically conducted in a controlled environment, such as a clinic or laboratory. The individual is asked to lie down and relax for a period of time while their metabolic rate is measured. This can be done using various methods, including indirect calorimetry (measuring oxygen consumption and carbon dioxide production) or predictive equations based on factors like age, gender, weight, and height.
   • Use Cases:
     • Weight management: Understanding your RMR can help create personalized calorie intake goals for weight loss, maintenance, or muscle gain.
     • Nutritional planning: It can guide dietary choices by determining the ideal number of calories needed to support specific health or fitness goals.
     • Clinical assessment: RMR testing may be used in clinical settings to assess metabolic disorders or to monitor patients’ metabolic responses to treatments.
2. Active Metabolic Testing:
   • Purpose: Active metabolic testing, also known as exercise metabolism testing, assesses how many calories you burn during physical activity and exercise. This measurement takes into account factors like exercise intensity and duration.
   • Procedure: Active metabolic testing involves wearing a mask or using a metabolic cart that analyzes the exchange of oxygen and carbon dioxide while you engage in various physical activities. The data collected can provide information about your energy expenditure during exercise.
   • Use Cases:
     • Fitness and training: Active metabolic testing can help athletes and fitness enthusiasts optimize their training programs by determining the most effective workout intensities and durations for calorie burning and performance improvement.
     • Weight loss: It can assist in designing exercise routines that maximize calorie expenditure to support weight loss goals.
     • Clinical assessment: In some cases, active metabolic testing may be used to assess exercise tolerance and energy expenditure in individuals with certain medical conditions.

Both resting and active metabolic testing offer valuable insights into an individual’s energy needs and metabolism. By understanding how your body uses energy at rest and during physical activity, you can make more informed decisions about your diet, exercise regimen, and overall health and wellness goals. These tests are often performed under the guidance of healthcare professionals, exercise physiologists, or registered dietitians who can provide personalized recommendations based on the results.

What does the PNOE Resting Metabolism Test tell you?

PNOE Resting Metabolism Analysis:

Metabolic Fitness–

• It’s a gauge of how well your body converts nutrients (e.g., fats and carbohydrates) into the energy it needs to move and sustain its vital functions (e.g., brain, heart, and lung function).
• The metabolic fitness score is calculated by combining the resting metabolic rate and the fat-urning efficiency scores.

Resting Metabolic Rate

• The resting metabolic rate score is a gauge of how fast or slow your metabolism is.
• Whether your body is burning more or fewer calories than what’s predicted based on your weight, gender, age, and height.
• It’s calculated by comparing the resting metabolic rate measured by the device with the estimated value generated by the Harris-Benedict equation.
• The Harris Benedict RMR value is calculated based on your age, gender, weight, and height and is referred to as the “predicted” metabolic rate.

Fat-Burning Efficiency

• It represents the ability to ‘’burn’’ fat as a fuel source at rest.
• Resting RER values closer to 0.7 reflect a high-fat burning efficiency score, whereas resting RER values closer to 1.0 reflect a low-fat burning efficiency score.

Heart Fitness

• It’s a gauge of your cardiovascular system’s fitness and a risk factor for heart-related conditions.
• t’s assessed by analyzing heart rate variability biomarkers such as Low and High-Frequency bands.

Lung Fitness

• It’s a gauge of your lungs’ condition and a risk factor for respiratory-related conditions.
• It’s calculated based on the tidal volume (i.e. the amount of air exhaled in each breath) measured during the test.
• A reduced tidal volume is a risk factor for developing lung conditions.

Breathing & Cognition

• It reflects how breathing affects a person’s ability to think and perform cognitive tasks.
• It’s calculated based on breathing frequency at rest.
• Breathing faster than a specific threshold is an indication of hyperventilation, a state that reduces oxygenation to the brain and the ability to perform cognitive tasks.

Breathing & Posture

• It’s a gauge of how your breathing affects posture, the likelihood of musculoskeletal injury, and lower back pain.
• The breathing and posture score is calculated based on your resting breathing frequency.

Metabolic Disease Risk

• It’s a risk factor for developing metabolic-related issues
• It’s calculated based on your ability to utilize fat at rest.
• The lower the RER, the higher your fat-burning efficiency and the lower your metabolic disease risk score.

Calories Balance- Fuel Sources

• Your body uses a mixture of carbs and fats to produce the energy needed to sustain life and power daily activities.
• High reliance on fat as a fuel source is one of the most reliable indicator of good cellular condition and is strongly associated with low likelihood of weight gain or weight regain.
• Macronutrient balance based on Nutritional Therapy Assessment + PNOE Assessment

Nutritional Therapy Assessment

• • Nutritional Therapy: Nutritional therapy is a holistic approach to health and well-being that focuses on using food and nutrition to support overall health and address specific health concerns or conditions. It often involves working with a trained nutritional therapist or practitioner who assesses an individual’s dietary habits, lifestyle, and health goals.
  • Assessment: A nutritional therapy assessment typically involves gathering information about an individual’s:
    • Dietary Habits: This includes the types of foods a person eats, portion sizes, meal timing, and any dietary restrictions or preferences.
    • Health History: Information about a person’s medical history, current health conditions, medications, and supplements.
      
    • Lifestyle Factors: Factors such as physical activity, stress levels, sleep patterns, and daily routines can impact nutrition and health.
    • Goals and Concerns: Identifying an individual’s specific health goals or concerns is crucial to tailoring a nutritional plan.
    • NutriQ: NutriQ is a specific tool to gather detailed information about an individual’s signs and symptoms then correlate to functional lab tests and other assessments.
• Food, Activity & Mood Log Assessment- 3 day journal tracking food, mood, motility, hydration, supplements, exercise and sleep!

1.  https://youtu.be/v_oPavscbno?si=q3dQZZsz7DW78Hoj
2. https://youtu.be/fUDu9YT1JFo?si=QAJaCzbp4jTxc_yg

What does the PNOE Active Metabolism Test tell you?

Aerobic Health

• Aerobic Capacity is one of the best predictors of overall wellness since a high oxygen absorption or VO2 peak requires effective operation of all critical organs, namely lungs, heart, cells, and blood.
• Aerobic Capacity provides one of the most holistic pictures of every system essential to a long life and athletic performance.
• Aerobic Capacity is calculated based on your measured VO2peak, i.e., the maximum amount of oxygen your body can absorb.
• The higher the VO2peak is, the higher the Aerobic Capacity score.

Cardiovascular Fitness

• Cardiovascular fitness is a gauge of your cardiovascular system’s ability to pump oxygen-rich blood to your body.
• It’s calculated based on your O2 pulse, a metric indicating the amount of absorbed oxygen per heartbeat as well as your VO2peak (i.e. peak oxygen consumption during the test).

Breathing & Cognition

• It’s a gauge of how your breathing affects your cognitive function during exercise.
• It’s calculated by assessing the breathing frequency during the low exercise intensities of the test (i.e. warm-up and zone 1).
• Breathing above a specific breathing frequency range is known as hyperventilation and limits oxygenation of the brain.

Breathing & Stability

• It’s a gauge of how your breathing affects your posture, the likelihood of musculoskeletal injury, and lower back pain.
• It’s calculated by assessing the average breathing frequency in each training zones (i.e. zone 1 – 5) and comparing it against a benchmark breathing frequency that is specific for each zone (e.g. 25 breaths per minute for zone 2).

  As the average breathing rate in each training zone rises above the recommended benchmark, the negative impact breathing has on posture increases.

Fat Burning Efficiency

• It’s the gauge of your cells’ ability to use fat as a fuel source during exercise.
• Human cells burn fats and carbohydrates to release the energy they contain and power your body’s movement.
• The higher your Fat-burning Efficiency, the more your cells will rely on fats as a fuel source.
• Fat-burning Efficiency is also one of the most vital indicators of good cellular condition.
• It’s calculated by assessing your crossover point, the exercise intensity where your body transitions from burning primarily fats to burning mainly carbs.
• The higher the exercise intensity at this transition occurs, the higher your Fat-burning Efficiency score.

Metabolic Rate

High-Intensity Performance

• It’s a gauge of how well your lungs and heart perform at high exercise intensities.
• High-intensity Performance is calculated by assessing how well the lungs supply oxygen and how well the heart pumps it into the body across all exercise intensities during a VO2 max test.
• This is reflected by two metrics, namely, O2pulse, a metric reflecting the oxygen pumped in every heartbeat, and VO2/BF, a metric reflecting the oxygen absorbed per breath cycle.

Movement Economy

• It’s a gauge of how many calories you burn during exercise.

  It demonstrates whether your body burns more or fewer calories when moving than predicted based on your gender and age.
• Movement Economy is measured by assessing the rate you burn calories at different exercise intensities between warm-up and the anaerobic threshold.

Recovery Capacity

• It’s a gauge of your ability to recover from physical exercise efficiently.
• Recovery Capacity is measured by assessing the rate with which heart rate and volume of carbon dioxide exhaled, VCO2, drop during the recovery phase of the exercise test.
• The faster the heart rate and VCO2 drop during the first minute and the first two minutes of the recovery phase, the higher the Recovery Capacity.

Biological Age: 

• PNOĒ estimates your biological age based on your VO2 max, fat-burning efficiency, and metabolic rate.
• According to the American Heart Association, your cardio-respiratory fitness (VO2 max), is the best predictor of how long and well you will live.
• High fat-burning efficiency is equivalent to high cellular fitness, essential for preventing metabolic dysfunction and weight gain.
• A high metabolic rate is crucial for long-term wellness as it is the most effective shield against weight gain, the number one driver behind the most dangerous health related issues.

Unleash Your Performance Potential with Personalized Training Zones

Training zones reflect the different metabolic states your body experiences as you transition between exercise intensities. 

We understand your frustrations and are here to guide you on the right path. 

We are all unique individuals with different goals, stressors, lifestyle habits and areas of opportunity to live your best life!

As an athlete, you’re probably familiar with the concept of training zones.

But have you ever wondered why they are crucial for optimizing your performance?

Let’s dive into the world of training zones and uncover why they matter.

PNOE Training zones reflect the different metabolic states your body experiences as you transition between exercise intensities.

In simpler terms, they are specific heart rate ranges corresponding to different exercise intensities, each triggering individual metabolic responses within your body.

Here’s why training zones are essential for your athletic journey:

Zone 1: This is typically used for warm-up or active recovery. It helps prepare your body for more intense exercise or aids in recovery after challenging workouts.

Zone 2: Training in this zone focuses on developing mitochondrial function and improving your fat-burning efficiency. Engaging in Zone 2 workouts enhances your body’s ability to utilize fats as a fuel source, optimizing endurance and energy utilization.

Zone 3: Zone 3 training targets strengthening your lung muscles and improving heart function. It helps enhance cardiovascular fitness, allowing you to sustain moderate-intensity exercise for longer durations.

Zone 4: This zone aims to boost your VO2 max and enhance your ability to sustain high-intensity exercise. Training in Zone 4 improves your body’s anaerobic capacity and VO2max through improvements in buffering capacity.

Zone 5: Training in Zone 5 is all about maximizing your VO2 max and peak power output. Focusing on high-intensity intervals improves your body’s ability to perform at maximum speed or power, unlocking your true potential.

It’s important to note that training zones are highly individualized and depend on your unique metabolism. Generic equations or wearable devices can be off by up to 25%, making personalized training zones essential for accurate and effective training.

Your training zones should serve as the compass guiding every training session and race day. By tailoring your workouts to target specific zones, you address your body’s specific needs and weaknesses, fostering growth and improvement. Training only if you know your personalized training zones limits your potential.

That’s where PNOĒ comes in. Our state-of-the-art metabolic analyzer provides gold-standard accuracy in determining your personalized training zones. With insights from the PNOĒ test, you’ll have a clear plan to optimize your training and put your zones into practical use. The test takes just  12-15 minutes to complete, involving a short bout of exercise while wearing the PNOĒ mask, which collects and analyzes your breath. 

Say goodbye to guesswork!

Ready to take your training to the next level?

To simplify the process, we want to emphasize the importance of four key pillars for a successful and sustainable personalized program:

1. Calorie Balance: Creating a moderate calorie deficit is crucial, as consistent energy intake lower than energy expenditure is the foundation for weight loss success.
2. Protein Intake: Ensure a sufficient protein intake through a healthy balanced diet. The exact macronutrient ratios are less important than the overall nutrient balance.
3. Physical Activity: Engage in regular exercise, focusing on a combination of resistance and moderate endurance training. This approach has been proven effective for long-term fat reduction and muscle maintenance.
4. Stress Management and Sleep Optimization: Don’t overlook the impact of stress and sleep on weight loss. High-stress levels and poor sleep quality can disrupt appetite regulation and lead to excessive energy intake.

It’s worth noting that the gold standard for measuring energy expenditure, known as indirect calorimetry (IC), can provide precise insights into your energy balance.

PNOE Metabolic testing plays a crucial role in metabolic health, performance and longevity.

PNOE METABOLIC TESTING FOR FAT LOSS:

1. The gold standard in measuring metabolism, detecting metabolic slowdown, and prescribing the plan to avert weight loss plateau.
2. The gold standard in determining the fat and carbohydrate burn and determining optimal macronutrient intake for sustainable weight loss
3. The gold standard in determining the meal and exercise timing for minimizing hunger feelings and elevating energy levels

PNOE METABOLIC TESTING FOR LONGEVITY

1. The gold standard in quantifying anti-aging and biological age according to the American Heart Association.
2. The most trusted method in medicine for determining the limitations in lungs, heart, cells, and blood circulation.
3. The gold standard in analyzing breath health, its impact on brain function and determining breathwork for enhancing mood, stress levels, and focus.

PNOE METABOLIC TESTING FOR PERFORMANCE

1. The gold standard for measuring VO2 max and determining athletic improvement and recovery capacity.
2. The gold standard for determining calorie, fat, carbohydrate, and protein needs and personalizing pre, post, and intra-workout nutrition
3. The gold standard in determining personalized training zones.

By accurately assessing whether your body has triggered a metabolic slowdown, we can determine the precise caloric intake and workout regimen required to overcome or prevent it.

PNOE breath analysis, our gold standard metabolic measurement, provides valuable insights in a 10-minute test with the Resting Metabolism Rate test (RMR).

With the PNOE test, we can tailor a nutrition plan that aligns with your body’s unique needs, addressing weight loss’s physiological and psychological aspects. It’s not just about sustainable weight loss; it’s about finding peace of mind and redeeming yourself from the misconceptions that have held you back.

By understanding your body’s energy needs, you can tailor your calorie intake accordingly and optimize your body composition improvements and fat loss efforts.

Sustainable results are achieved when all aspects of your health and lifestyle are considered.

Whether you’re a professional athlete or a recreational enthusiast, we understand you constantly seek ways to improve your performance, beat your records, and conquer new challenges.

Are you able to answer the burning question that all athletes share:

How can I train better?

The key to unlocking your true potential lies in understanding the intricate systems within your body and identifying the factors that may be limiting your performance. Our bodies are a remarkable collaboration of different systems working harmoniously to achieve peak performance.

Let’s dive into the fascinating (and hot) topic of oxygen flow and its impact on your training and performance…your VO2Max and Longevity!

Your ability to move, perform, and excel is closely tied to how efficiently your body utilizes oxygen to burn macronutrients (such as fats and carbs) and release the energy needed to power your activities. This process is made possible by four essential systems: your heart, lungs, bloodstream, and cells.

Here’s how it all comes together:

When you breathe, your lungs absorb oxygen from the air you inhale. This oxygen-rich air enters your bloodstream and’s transported to every body part. Your heart then pumps this oxygenated blood to your cells, fueling the burning of nutrients and releasing energy (calories) required for optimal performance.

The effective operation of these four systems is crucial for achieving any fitness goal.

However, at any given time, one or more of these systems may limit oxygen transport and, consequently, your overall performance.

For example, many bikers, swimmers, and runners face limitations in their lung capacity, which can lead to over-breathing or shallow breathing.

Identifying your limiting factor is the most effective way to improve your performance with minimal effort and risk of injury. 

Our PNOĒ test offers the gold standard in measuring oxygen flow throughout your body, allowing us to accurately identify your unique limiting factor. But we don’t stop at just identifying the problem.

Our breath analysis test and personalized programming can be the game-changer you’ve been searching for to surpass your personal bests.  

Breath analysis, also known as metabolic or VO2 max testing has long been recognized as a fundamental assessment for measuring athletic performance and creating improvement plans. However, this valuable knowledge was only accessible in sophisticated athletic settings.

That is until PNOĒ made the full potential of breath analysis available to athletes of all levels.

We want to provide you with a comprehensive understanding of how PNOĒ can revolutionize your performance:

Identify performance limitations.

Your ability to perform physical activities hinges on the efficient transport of oxygen to your muscles and the release of energy from stored nutrients. You can focus your nutrition and training where it matters most by pinpointing the weak link in this chain—whether it’s your heart, lungs, or cells. Breath analysis is the only scientifically proven assessment to reveal this crucial information.

Track progress with accurate markers.

Assessing performance improvements without relying solely on race results or personal perceptions is key to success. Breath analysis offers reliable metrics such as VO2 max, anaerobic threshold, recovery capacity, fat max point, and movement economy to help you gauge your progress and make data-driven decisions.

Get a personalized plan to break your records.

We provide a comprehensive plan combining breathwork, cardio, interval training, and strength exercises to overcome limitations and achieve optimal performance.

Getting started with PNOĒ is a breeze.

The resting test takes 10 minutes and then the actual active test takes 12-15 minutes to complete, involving a short bout of exercise while wearing the PNOĒ mask. This mask collects and analyzes your breath, providing valuable insights into your body’s needs.

Are you ready to unlock your true potential? 

Let us help you break through fat loss plateaus, maintain long-term success, and overcome the challenges you may face on your journey.

Contact us to schedule a consultation!

Best regards,

Coach Debbie Potts

Meet your Coach Debbie Potts

PNOE Metabolic Analysis