Metabolic Blueprint and Nutrition Analysis
Know your metabolism and understand what your body needs
How much fuel does your body need? How many calories should you consume if you're trying to lose weight? Does your body currently like to burn carbohydrates more than fat? What percentage of Proteins, Fats and Carbohydrates should make up your daily calories? Find out these answers and more with The Zone Metabolic Blueprint and Nutrition Analysis.
Knowing your metabolic health and RMR (Resting Metabolic Rate) is crucial to your success on any nutrition or training plan.
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See how efficient your body is at converting food to energy and using fat versus sugar as fuel.
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Learn the amount of calories you should consume and the correct percentage of macros (fats, carbs and protein) to achieve your goals and conquer plateaus
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Find out if you have a slowed metabolism and how to speed it up to avoid frustrated attempts to lose weight and conquer plateaus
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Track and verify how the changes you make affect your body composition (body fat, weight, lean muscle mass) with a monthly Seca Body Composition Analysis.
What additional information do I get from the test?
This is the overview page. Each of these metrics has an in depth page that shows how you can improve your results through Exercise, Nutrition and Lifestyle
Sympathetic/Parasympathetic activation
What it shows
Sympathetic & Parasympathetic activation shows the balance between the two main parts of the autonomic nervous system and, specifically, which one of the two is more activated.
Why it’s important to track
Tracking the balance between your sympathetic and parasympathetic activation is important because it indicates the level of psychosomatic stress your body has accumulated. High parasympathetic activation indicates sufficient recovery and low levels of stress accumulation, whereas high sympathetic activation indicates chronic stress, fatigue buildup, mood swings, and low energy levels. How you breathe plays a crucial role in your nervous system activation, as the upper part of your lungs triggers sympathetic activation, whereas the lower part is parasympathetic activation. Factors that can positively affect sympathetic/parasympathetic activation are regular exercise, adequate sleep, breathwork, and sunlight exposure. Conversely, factors that negatively affect sympathetic/parasympathetic activation are sleep deprivation, lack of sunlight exposure, and poor breathing mechanics.
Ventilation Efficiency
What it shows
Ventilation efficiency indicates your lungs’ ability to absorb oxygen and clear carbon dioxide. It is calculated by the ratio of the total amount of air exchange between your lungs and the environment (VE) over the exhaled carbon dioxide volume (VCO2).
Why it’s important to track
Ventilation efficiency is important to track, especially in individuals who cannot perform cardiopulmonary exercise testing. A high score may indicate normal internal lung surface function. A low score may indicate the presence and severity of a factor like a cold, toxic infection, or lung disease such as COPD, asthma or sleep apnea that may be at play. Factors that can positively affect ventilation efficiency are regular cardio and/or interval training, breathwork, and maintaining a healthy body weight. Conversely, factors that negatively affectventilation efficiency are pulmonary disease, heart disease, smoking, and occupational exposure to chemicals.
Breathing Coordination
What it shows
Breathing coordination shows your ability to maintain regular and efficient breathing during resting states and is a measure of how efficiently you can coordinate your respiratory muscles and diaphragm
Why it’s important to track
Breathing coordination is important to track as it can regulate your nervous system activation and oxygenation levels across the entire body. How fast and deep you breathe can profoundly regulate the activation of your sympathetic and parasympathetic nervous system as well as regulate the levels of carbon dioxide in your blood. Fast, shallow, and erratic breathing triggers the activation of the sympathetic nervous system and lowers carbon dioxide levels in the blood, which in turn lowers whole-body oxygenation. Slower, steady, and regular breathing has the opposite effect. Factors that can positively affect breathing coordination are regular exercise and breathwork, whereas negative factors include poor ventilation efficiency, mental health disorders, or stress
Lung Utilization
What it shows
Lung utilization indicates how much of your lungs you use in a resting state. It is measured by evaluating your tidal volume, which is the amount of air you exhale during every breathing cycle.
Why it’s important to track
Lung utilization is important to track as it’s a measure of your body’s ability to absorb oxygen and a major contributor to a high VO2max. The more of your lungs you use, the more oxygen you can absorb and deliver across your body. Lower than normal lung utilization leads to less oxygen absorption, which can be the starting point of several respiratory, cardiovascular, and metabolic disorders. Factors that can positively affect lung utilization are regular interval training, breathwork, and maintaining healthy body weight, whereas negative factors include respiratory disease, bad posture, and exposure to air pollution.
Heart Rate Variability (HRV)
What it shows
HRV shows your cardiovascular system function in resting conditions. It’s scored based on the heart frequency ratio, which, based on its values, can be indicative of heart-related conditions, such as heart failure and arrhythmias.
Why it’s important to track
HRV is important to track because it reflects the function of your heart in terms of its rhythm and can demonstrate heart rhythm-related conditions such as atrial fibrillation. A high HRV equals a lower risk for such issues, while a low HRV can indicate increased risk. Factors that can positively affect HRV are regular exercise, adequate sleep, sufficient omega-3 fatty acid dietary intake, breathwork, and maintaining a healthy body weight. Conversely, factors that negatively affect HRV are alcohol overconsumption, smoking, and uncontrolled stress.
Metabolic Rate
What it shows
Metabolic Rate shows how fast or slow your metabolism is. In other words, it shows whether your body is burning greater or fewer calories than predicted based on your weight, gender, age, and height during regular movements. The more the number of calories burned, the higher the metabolic rate score.
Why it’s important to track
Metabolic rate is important to track as it indicates your predisposition for weight loss or weight gain. A high metabolic rate during regular movement is essential for weight loss and maintaining a healthy weight, as it ensures you burn enough calories to cover a normal calorie intake. On the contrary, when your metabolic rate drops, your body burns fewer calories, making it more likely to gain weight if you continue to eat as you did before. Factors that can positively affect metabolic rate are resistance exercise, adequate sleep, and sufficient dietary protein intake. Conversely, negative factors include yo-yo dieting, hormonal dysregulation, extreme dieting, and excessive cardio training.
Fat-burning Efficiency & Mitochondrial Function
What it shows
Fat-burning efficiency shows your cells’ ability to use fat as a fuel source and is a hallmark of mitochondrial and cellular function. Our cells use a mix of fats and carbohydrates as fuel to release the energy they need to support vital functions. This is measured by analyzing the balance of carbon dioxide and oxygen in your breath. High reliance on fat as a fuel source is an indication of good mitochondrial and metabolic function.
Why it’s important to track
Fat-burning efficiency is important to track as it’s one of the most powerful indicators of mitochondrial and cellular functions, and it strongly correlates with longevity and healthy weight. The higher your fat-burning efficiency, the more oxygen your cells can absorb and the healthier your mitochondria and metabolism are. Factors that can positively affect fat-burning efficiency are sufficient cardio training, adequate sleep, a healthy diet, and sunlight exposure. Conversely, negative factors include processed foods, alcohol, and eating big meals close to bedtime.
Metabolic Flexability
What it shows
Metabolic flexibility indicates your ability to rapidly switch between fat and carbohydrate metabolism based on metabolic demand. Our body may need to switch from burning predominantly fats to carbohydrates or vice versa for several reasons, including transitioning between exercise intensities or going from a fasted to a fed state. The faster and more efficient this transition between fuel sources, the more metabolically flexible you are.
Why it’s important to track
Metabolic flexibility is an indicator of mitochondrial function and a regulator of how the food you consume is used. The more metabolically flexible you are, the more able you can transition between fats and carbohydrates as fuel sources, and the better you can convert the food into energy instead of storing it as fat. Therefore, metabolic flexibility is a key protector against fat accumulation and metabolic syndrome. Factors that can positively affect metabolic flexibility are regular exercise, a healthy body weight, adequate sleep, and sunlight exposure. Conversely, factors that negatively affect metabolic flexibility are processed food consumption, eating big meals close to bedtime, and lack of low-intensity exercise.
Accurate Results
The Zone Metabolic Blueprint and Nutrition Analysis provides clinically accurate Resting Metabolic Rate (RMR) so you can reach your goals. Pinpointing the precise number of calories you burn at rest is crucial if you're trying to lose weight or build lean mass.
A calorie deficit is the only way to lose weight so the accuracy of your Resting Metabolic Rate is so important.
Even the most “accurate” equation-based RMR estimations can vary as much as 30 to 40 percent.
Call to schedule your clinically accurate test at The Zone
How many Calories should I Consume?
This chart shows you how many calories you consume on days you workout and on days you don't workout. It also provides the amount of calories you should consume if you're trying to lose weight. If you consume too few calories your body will turn to muscle as a fuel source which is not what you want to do.
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 indicators of good cellular condition and is strongly associated with low likelihood of weight gain or weight regain.
Macros
Based on your testing results and how your body metabolism works these two charts show how many Fats, Proteins and Carbs you should consume. on workout and non-workout days.
