The First Step to Choosing the Right Supplements and Fitness Routine? Blood Work

The Process

The process at The Lanby starts with a thorough intake questionnaire including not only family history health and anthropometric measurements, but it inquired about my lifestyle and fitness and wellness regimens. 

After submitting my responses, I set up a time for bloodwork. The communications I received said it wouldn’t be more than a 15 minute appointment. I was skeptical, but I was thrilled to hear that and set up an 8:45 am appointment. In the days leading up to my bloodwork, I got multiple text reminders. 

I was instructed to fast for eight hours before my bloodwork. Not an early riser at all, I ran a little late to my appointment and moments before I was supposed to be there I received a call from the receptionist to check in. I let them know I’d be there within a couple minutes. 

The waiting room was empty, immaculately clean and very quiet. The decor was tasteful and subtle with the walls and ceiling a matching cool blue color. After another short form with emergency contact info, I was promptly called into the emerald green exam room with unobtrusive, minimal artwork where a nurse would be administering my bloodwork. She walked me through how many vials we’d be taking. (It looked like a lot!) And, she answered my questions on the tests they’d be running. 

I let her know I typically get a little lightheaded, and she offered me the option to sit in the midcentury-style rattan chair or lay on the exam table with my knees up and an ice pack at the base of my neck. I opted for the latter. (I took off my shoes to get super comfortable, too!)

Once we completed the drawing, she said I could take as much time as I needed, let me know there were snacks outside of the exam room and what I could expect from my next appointment, which would be over Zoom.

On my way out, I snagged a David protein bar, Lesser Evil popcorn and an apple juicebox to ward off any lightheadedness and made my upcoming video appointment to go over my results. 

The Appointment

A few days before my appointment, I received my results and was able to access them in a PDF. There were three lines on the report flagged. May I recommend never Googling what you find on your bloodwork results when your healthcare provider is going to walk you through them? I did, and it was regretful. The appointment taught me that I didn’t know how to conceptualize these numbers either. 

I met the Ali Rakow, a physician’s assistant and Reiki practitioner who specializes in integrative medicine, and my wellness advisor, Brandon Caraballosa, MS, RD, CDN, CPT, on Zoom. They explained how the visit would go starting with my questionnaire then on to my bloodwork results line by line and then we’d go through wellness and lifestyle recommendations based on my bloodwork for my health. Finally, I’d have access to any supplements and vitamins through FullScript, the online platform that allows healthcare practitioners to recommend and dispense professional-grade dietary supplements to their patients.

We discussed my existing allergies, the supplements I’m currently taking (indicated in my questionnaire) and questions about my cycle. We went over how many days it typically is and any types of changes. I discussed my mood changes I noticed in the past year or so. 

She walked me through a bit of background on perimenopause and menopause. Although it’s early for me, I shared curiosities and concerns about it, and throughout going through the results, she noted their relevance towards perimenopause and aging. 

As for those levels that fell outside of the desired range, each reading has different meanings relative to it and proved to only be a piece of the puzzle. So, some were not of any concern at all, whereas a couple were more dependent on how they looked in conjunction with other readings that fell well within the range. 

As we went through the report, Rakow would contextualize each line sharing what it indicated, different types of results we could see and what they’d mean, and what my results meant. For example, we went through a group of results she mentioned were indicative of kidney function. After going through the numbers, she gave feedback and what it meant. I learned the markers were all in a great place which meant my kidneys were filtering well and the function looked great. 

Both her and Caraballos let me know I’m in great health (yay!), even noting better than “95% of Americans,” but therein lies the challenge with going to your average provider. I wanted feedback on my current routine, to learn what changes were best for my body and lifestyle and to have personalized supplement recommendations rather than seeing what everyone on TikTok was hot about this week. 

The Care Plan

For supplements, Rakow recommended fish oil because my EPA or Omega-3 level was a little low. This contributes to heart and brain health. It would be available to purchase directly from the email with my care plan they were following up with. 

We also discussed the extremely popular magnesium. I learned that my magnesium numbers were where they needed to be, but I could take magnesium glycinate to promote better circulation and muscle recovery. Lastly, much like most New Yorkers, my vitamin D was a little low, so that was included on my Fullscript as well. No need to hop on the 72-hour supplement trend cycle. 

Finally, my personalized wellness plan. I had a lot of questions about inflammation, aging and changes I could make to my current fitness and diet regimen. I strength train with dumbbells and body weight exercises five to six days a week. Occasionally, on body weight only days – when I’m feeling a bit more zapped, closer to and during my period – I’ll incorporate some form of yoga or pilates movement with a focus on mobility and core strength. I only do cardio in the warmer northeastern months. I will walk, rollerblade or hike a couple miles. 

Rakow and Caraballosa had really great recommendations that not only felt aligned with my lifestyle but seemed like we were making a plan for future me. For example, having more anti-inflammatories like in my diet now may mean less for this week, but it is a great preventative strategy for less pain in my 60s. 

While he did encourage me to eat earlier in the day – I typically work for a few hours with an Athletic Greens, coffee and water by my side – he said it was ok because I’m working out later in the evening and not before my first meal. And, that breakfast/lunch hybrid needs to be protein dense. I often opt for savory or sweet cottage cheese or Greek yogurt bowl. 

We found that my cortisol and testosterone levels were right at the higher point of the healthy range, but Rakow pointed out both of these levels decrease as we age. So, I have good stores as I’m nearing 40.

Final Thoughts

The appointment was thorough. I felt like I was talking to people that could contextualize my labs for me in a way that was aligned with my lifestyle. I learned so much, and I feel like I have a very reasonably actionable plan to maintain and improve my health. 

Visit The Lanby, explore your options and invest in care that prepares you and your body for the future.