Using AI with InsideTracker tests

By Henry Howard

After getting the results and analysis back from my recent InsideTracker test, I decided to use one of their new tools to dig deeper.

I put Artificial Intelligence to the test.

But first, some background: my most recent blood draw was taken Sept. 30, about 48 hours after the start of my most recent race, the Hungerford Trail Races 45K in Michigan. Here’s a recap of that adventurous day.

While the timing was not great for a true comparative analysis, after a hard effort, I was able to learn just how a race of that magnitude can have an impact on the body.

My previous tests were June 3, after my training for the Kettle Moraine 100 was completed and several days before that race. In 2023, I also had a test in July, soon after my 100-mile training for Burning River took place.

Regardless of exactly when in my training or racing cycle I get an InsideTracker test, I trust them for their thorough analysis, easy-to-compare data and personalized recommendations, based on my age, fitness level, dietary preferences and more. I’ve learned a lot about my health over the years and regularly use the InsideTracker information and recommendations to improve my health.

For example, my most recent data show my iron level at 107 (the optimal range) while previous tests have generally been in the 124 to 170 range, spiking with a 216 earlier this year. Thanks to InsideTracker’s recommendations, I’ve lowered my iron supplementation and the results are clear.

I’d recommend everyone look into an InsideTracker test. It’s the best way to get a science-backed analysis of your health. Get 20% off any InsideTracker test with this link.  

AI with InsideTracker tests put to the test

Here are some of the questions I asked the AI on InsideTracker’s website:

Question: Can AI analyze my test results?

Answer: Yes, InsideTracker utilizes AI to analyze your test results. When you upload your blood test data, InsideTracker provides a comprehensive analysis of each biomarker measured, offering science-backed recommendations tailored to your results, lifestyle and health goals. This analysis helps you understand what may be impacting your biomarkers and how to improve any unoptimized levels.

To get started, you can upload your existing blood test results from your doctor by following these steps:

• Contact your physician or hospital to request copies of your blood test results.

• Use an e-portal if available, or request a paper copy to scan and upload.

• If you know the diagnostic lab that performed your tests, you can request results directly from them.

• Once you have your results, simply purchase one of our DIY plans and follow the instructions for uploading your data. Our smart optical recognition technology will assist in processing your results, allowing you to gain insights into your health quickly.

Question: My blood test was two days after a big physical effort. Does that skew the data?

Answer: Yes, having a blood test just two days after significant physical exertion can skew your results. Strenuous exercise can lead to temporary changes in various biomarkers, particularly those related to muscle damage and recovery. For instance, levels of creatine kinase (CK), an enzyme found in muscle tissue, can rise significantly after intense workouts, indicating muscle stress or damage. Normal CK levels are typically below 200 units per liter, but they can spike to as high as 10,000 U/L in athletes after a marathon.

(Note: My CK level was 229, up from previous tests of 197, 180 and 151.)

These elevated levels can affect the interpretation of your blood test results, as they may not accurately reflect your baseline health status. It's important to consider the timing of your blood draw in relation to your physical activity to ensure a more accurate assessment of your health markers.

If you're concerned about how your recent physical activity may have impacted your results, InsideTracker can help you analyze your biomarkers and provide personalized recommendations based on your unique situation.

Question: When is the optimal time to get a blood test for an athlete?

Answer: The optimal time for athletes to get a blood test is at several key points throughout their training season to monitor their health and performance effectively. Here are the recommended times:

• Offseason: Testing during the off-season establishes baseline levels, allowing athletes to understand how their body functions in a well-rested state.

• Preseason: After a few weeks of training, this test helps assess how well the body is adapting and its readiness for the upcoming season.

• Before and after a performance test: Testing before and after a particularly intense training week or performance test helps gauge the body's response to high training loads.

• Post-event: Testing after a major competition provides insights into how the body has responded to intense exercise and helps prepare for future events.

By testing at these strategic times, athletes can monitor critical biomarkers related to nutrition, muscle status, endurance, and inflammation, allowing for informed adjustments to training and recovery strategies.

Question: How do I improve my white blood cell count?

Answer: Improving your white blood cell count can be achieved through several lifestyle changes and dietary adjustments. Here are some effective strategies:

• Manage stress: Reducing mental, emotional and physical stressors can enhance your immune system's ability to function effectively.

• Get Adequate Sleep: Aim for seven to eight  hours of sleep per night to help maintain normal white blood cell levels.

• Exercise: Moderate-intensity exercise for at least 30 minutes most days of the week can support optimal white blood cell levels.

• Eat a variety of fruits and vegetables: Focus on foods rich in vitamins A, C, E and selenium to support white blood cell function.

• Maintain a healthy weight: Keeping your weight in a healthy range can help prevent elevated white blood cell counts associated with inflammation.

• Stop smoking: Quitting smoking can help reduce chronic inflammation and lower white blood cell counts.

• Focus on key foods: Incorporating foods high in antioxidants, such as garlic, citrus fruits, and fatty fish rich in omega-3 fatty acids, can further support your immune health. 

What does other InsideTracker data show?

Overall, the year over year data show a slight improvement in health, according to the biomarkers. A comparison over my previous four tests within roughly 15 months:

Optimized: 35 (September 2024 ), 36 (July 2024), 34 (December 2023), 34 (July 2023)

Needs improvement: 9 (September 2024 ), 9 (July 2024), 8 (December 2023) 9 (July 2023)

At risk: 8 (September 2024 ), 7 (July 2024), 10 (December 2023), 7 (July 2023)

Even with some of the data jacked up from my race, there are trends I can identify that need to be addressed. Among the areas I’ll monitor and work on:

• Cortisol levels. Comparing my test from October 2022 to the recent one, my levels went from 16.6 to 26.6. It’s also a continuing trend as my five most recent scores have all been between 23 and 26.6, all in the at-risk category. Of the three recommendations, the one that stands out the most is adding yoga to my routine, which I used to do more regularly. Another suggestion is to increase my intake of ashwagandha to 600 mg daily.

From InsideTracker: “A large body of research has found that ashwagandha effectively lowers cortisol levels by up to 27%! While the exact mechanism for ashwagandha's effects is unclear (like many adaptogens), some research suggests that ashwagandha directly inhibits the release of cortisol from the adrenal glands. Ashwagandha may also reduce the perception of stress, meaning that very stressful things don't seem as bad when taking ashwagandha.”

• Sodium levels. I’ve consistently been in the low 130s, which is in the at-risk category. The needs improvement threshold is 135 while the optimum levels are between 137 and 145. It’s a tricky balance because I don’t want to add salt to my diet. However, due to the consistency of the score, this could also be a result of my hydration the morning of a blood draw.

Conclusion

I still have work to do, including getting more sleep. I’ve been averaging about 6:30. At least seven hours would be ideal and allow my body to recover more fully.

Still, these results do show promise. After all, less than two full days after my ultra, the vast majority of my blood markers were in the optimal range.

Overall, I’m grateful that I am able to use InsideTracker’s easy-to-understand, customized, science-backed data to improve my health. And no matter what’s next on my race calendar, I know I’ll be healthier thanks to InsideTracker.