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These Biowellness Tests Give You Health and Fitness Insights at Home

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Man checking glucose levels on arm monitor


By this stage you’ve probably seen athletes of all walks running around with a big black dot on the back of their arm. It’s a wearable—a sensor, actually—called Levels ethat helps you understand how your body utilizes carbs (more on this below).

It used to be that you could only get specialized health tests on a doctor’s orders—now, you can mail in blood, saliva and urine tests without ever putting pants on. This shift from outpatient to at-home testing is thanks to advances in sample collection. Whether you’re sending in your samples or going to Quest Diagnostics, the science is basically the same, says Kamal Obbad, co-founder and CEO of Nebula Genomics.

The issue is in interpreting the results. When your doc orders a lab test, they know your history and review your data with that in mind. But when an algorithm spits out recommendations in an app (with oversight from a physician you’ve never engaged with), “be carefeeul about considering that information diagnostic.” Translation: Don’t make any medical decisions based on an at-home test. “Talk to an expert about your results whenever possible.”

What you can use these at-home tests for is optimizing diet and fitness so you feel and perform better.

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1. Levels: Best for Optimizing Diet

Glucose—which comes from carbs—is your body’s fastest, most accessible form of fuel. Head into a workout without enough in your system and you’re likely to bonk. This biowearable uses a small sensor (stuck on your upper arm) to monitor blood sugar levels 24/7 for two weeks at a time. Manually log workouts and meals via its app, and you’ll see live feedback as to how those impact your glucose so you can tweak habits to feel and perform your best.

[$399 for one month; levelshealth.com]

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Inside Tracker

Inside Tracker
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2. Inside Tracker: Best for Fitness and Performance Insights

This blood test (go to a lab or have a technician come to your home) analyzes up to 43 biomarkers involved with energy, metabolism, strength and endurance. Tack on the DNA test to see how 261 genetic markers influence your athletic potential. From there, the app flags problem areas and delivers custom interventions—“have one serving of probiotics each day” or “aim for three 20-minute HIIT workouts per week”—that can help you level up.

[From $179; insidetracker.com]

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Everlywell testosterone test

Everlywell testosterone test
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3. Everlywell: Best for Testosterone

The right amount of testosterone coursing through you can mean the difference between feeling like a stallion versus a mopey zoo lion. High or low T can lead to symptoms like fatigue, depression and decreased muscle mass because it influences metabolism, sex drive, muscle production and fat loss. Spit in a tube, mail your sample to the certified lab, and an independent, board-certified physician in your state will weigh in on whether your level is normal. If it’s not, see your own doc about next steps.

[$49; everlywell.com]

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Rootine

Rootine
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4. Rootine: Best for Nutrient Deficiency

Fill out a 10-minute online quiz about your health and fitness habits, then take an at-home DNA or blood test (or upload data from ancestry.com or 23andMe). Rootine’s medical-grade genetics lab will analyze 52 genetic markers that have been shown in studies to impact how your body processes nutrients. Based on your genetic needs, the company will whip up a custom micronutrient formula with up to 18 vitamins and minerals. Just remember, supplements shouldn’t be used in place of healthy eating.

[$69 per month for 3 months; rootine.co]

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5. Thorne: Best for Fertility

Out-of-whack reproductive hormones can cause unexplained weight gain, sleep issues, mood changes, fatigue, and more—issues that affect people beyond those trying to conceive. Mail in your saliva swab and blood test, and certified labs will analyze hormone levels, thyroid function, and stress responses to provide you with a personalized health plan based on your results (think tips like “focus on resistance training in the morning” or “choose a Mediterranean diet”). Be wary of supplement recommendations; since those aren’t federally regulated, you should always discuss them with your doctor.

[$300; thorne.com]

Get it


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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