Blood Testing Protocol – For a Reliable Baseline | Notion

🏃 1. Exercise Protocol

Exercise elevates markers like CK, lactate, inflammation, and can skew hormone levels

Type of Training	When to Stop Before Testing
Leg Day (squats, deadlifts, lunges, etc.)	❌ At least 3–4 days before
Upper Body Training	❌ 2 days before
Cardio / Conditioning	❌ 1–2 days before (especially if intense or prolonged)
Light walking or stretching	✅ Allowed — doesn’t interfere

🗣️ “The legs are just such a large muscle group that even a moderate session can throw off your markers for days. So yeah, no leg day before bloodwork.” – Dr. Andy Galpin

⏰ 2. Time of Day

Test in the morning, ideally ****between 7:00 AM and 9:00 AM.
Stick to exact time for all blood tests now & in the future.
Most hormones, like testosterone and cortisol, follow a diurnal rhythm — morning testing gives consistent high-signal data or follows your unique morning pattern into the future.

🍽️ 3. Fasting

12-hour fast (only water)
No food, caffeine, alcohol, or supplements during that time
Fasting helps stabilize insulin, glucose, lipids, and inflammatory markers

💊 4. No Supplements

Avoid taking any supplements for 24–48 hours, especially those that can affect:
- Liver enzymes
- Kidneys
- Inflammation
- Hormone levels

☕ 5. No Caffeine or Alcohol

Avoid caffeine for at least 12–24 hours
No alcohol for 48–72 hours before the test

😴 6. Normal Sleep

Get consistent sleep (7–9 hours) for at least 2 nights before testing