Evidence-Based Health Guides

Health Resources

Practical, evidence-based guides to help you understand your blood tests, optimize your health, and have better conversations with your doctor.

Recommended Testing Schedule

Evidence-based testing frequencies for healthy adults. Adjust based on your personal risk factors and doctor's guidance.

Annually

Complete Blood Count (CBC)
Check for anemia, infection, immune status
Comprehensive Metabolic Panel
Kidney, liver, blood sugar, electrolytes
Lipid Panel
Cardiovascular risk — cholesterol and triglycerides
Thyroid (TSH)
Screen for under/overactive thyroid
Vitamin D (25-OH)
Critical for bone, immune, and mental health
HbA1c
3-month average blood sugar; diabetes screening

Every 6 months

Fasting Glucose
Track blood sugar trends between HbA1c tests
Iron / Ferritin
If you have anemia symptoms or are vegetarian
Blood pressure check
Not a blood test, but equally important

Every 3 months

HbA1c (if diabetic)
Monitor glycemic control in confirmed diabetes
INR / PT (if on warfarin)
Ensure anticoagulation is in safe range
CMP (if on medications)
Monitor organ function with long-term drugs

Once (baseline)

Vitamin B12
Especially if vegan/vegetarian or over 50
Magnesium
Often low — linked to sleep, mood, muscle function
Homocysteine
Cardiovascular risk marker independent of cholesterol
hs-CRP
Chronic inflammation baseline for cardiovascular risk
Testosterone (men over 30)
Hormonal health baseline
FSH + LH + Estradiol (women)
Hormonal and reproductive health baseline

Nutrition Guide by Blood Marker

Targeted dietary changes that directly improve specific blood test results, based on clinical evidence.

Low Iron / Ferritin

CBC

RECOMMENDED FOODS

✓Red meat (heme iron)
✓Spinach + lemon (vitamin C boosts absorption)
✓Lentils and legumes
✓Pumpkin seeds
✓Tofu

PRO TIP

Take iron supplements 1–2 hours before or after coffee — caffeine reduces absorption.

Low Vitamin D

Vitamins

RECOMMENDED FOODS

✓Fatty fish (salmon, mackerel)
✓Egg yolks
✓Fortified dairy or plant milk
✓Mushrooms (UV-exposed)
✓Cod liver oil

PRO TIP

Most people need supplementation (2,000–5,000 IU/day). Test after 8–12 weeks to confirm levels.

High LDL Cholesterol

Lipids

RECOMMENDED FOODS

✓Oats and barley (beta-glucan)
✓Avocados
✓Olive oil
✓Nuts (walnuts, almonds)
✓Legumes
✓Psyllium husk fiber

PRO TIP

Reducing saturated fat (butter, red meat, coconut oil) has the biggest impact on LDL. Soluble fiber is highly effective.

High Triglycerides

Lipids

RECOMMENDED FOODS

✓Fatty fish (omega-3)
✓Leafy greens
✓Non-starchy vegetables
✓Whole grains over refined

PRO TIP

Reduce sugar, refined carbs, and alcohol — these are the primary drivers of high triglycerides.

High Blood Sugar / HbA1c

Diabetes

RECOMMENDED FOODS

✓Non-starchy vegetables (unlimited)
✓Berries (low glycemic)
✓Beans and lentils
✓Nuts and seeds
✓Lean protein

PRO TIP

Pair carbohydrates with protein and fat to blunt glucose spikes. Walking 10–15 minutes after meals significantly lowers post-meal blood sugar.

Low Vitamin B12

Vitamins

RECOMMENDED FOODS

✓Meat, fish, poultry
✓Eggs and dairy
✓Fortified nutritional yeast
✓Fortified plant milks
✓B12 supplements (methylcobalamin)

PRO TIP

Plant foods contain no B12. Vegans and vegetarians must supplement or eat fortified foods. Absorption decreases with age and metformin use.

High hs-CRP (Inflammation)

Inflammation

RECOMMENDED FOODS

✓Fatty fish (EPA/DHA omega-3)
✓Extra-virgin olive oil
✓Colorful berries
✓Turmeric + black pepper
✓Green tea

PRO TIP

A Mediterranean-style diet reduces CRP by 20–30%. Sleep quality, stress reduction, and exercise are equally powerful anti-inflammatory tools.

Low Magnesium

Vitamins

RECOMMENDED FOODS

✓Dark chocolate
✓Almonds and cashews
✓Spinach and Swiss chard
✓Pumpkin seeds
✓Legumes
✓Avocados

PRO TIP

Magnesium is depleted by stress, alcohol, and diuretics. Glycinate or malate forms are best absorbed as supplements.

Lifestyle Factors & Their Impact

How daily habits directly change your blood test results — backed by research.

Exercise

→Raises HDL ("good") cholesterol by 5–10%
→Lowers triglycerides and blood sugar
→Reduces hs-CRP (inflammation marker)
→Improves insulin sensitivity
→Increases testosterone in men

Target

150 min moderate cardio + 2 days resistance training per week

Sleep

→Poor sleep raises cortisol, glucose, and HbA1c
→Sleep deprivation lowers testosterone by 15–20%
→Disrupts hunger hormones (ghrelin/leptin)
→Increases inflammatory markers
→Impairs immune cell production

Target

7–9 hours per night in a cool, dark environment

Stress Management

→Chronic stress raises cortisol → insulin resistance
→Elevates blood pressure and inflammatory markers
→Suppresses immune function (lower lymphocytes)
→Disrupts thyroid function (lowers T3 conversion)
→Depletes magnesium through urinary excretion

Target

10–20 min daily mindfulness, meditation, or breathwork

Alcohol Reduction

→Raises triglycerides and liver enzymes (ALT/AST/GGT)
→Lowers blood glucose short-term, raises long-term
→Depletes B vitamins (B1, B6, folate)
→Disrupts sleep architecture
→Raises blood pressure over time

Target

Men: ≤ 14 units/week · Women: ≤ 7 units/week · Best: alcohol-free days

Fasting

→12–16 hour fasts lower fasting glucose and insulin
→Improves HOMA-IR (insulin resistance score)
→Lowers triglycerides by 10–20%
→Promotes autophagy and cellular cleanup
→Elevates ketone bodies — brain fuel

Target

12:12 to 16:8 time-restricted eating; consult doctor if diabetic

Questions to Ask Your Doctor

Make the most of your consultation. Print this list and bring it to your next appointment.

What are my results compared to my results last year?

Which of my values are you most concerned about?

What lifestyle changes would have the biggest impact on my specific results?

Should I repeat any of these tests? When?

Are there any markers you want to add to my next panel?

Do any of my medications affect these results?

At what point would you recommend treatment vs lifestyle changes?

What is my 10-year cardiovascular risk based on these results?

Authoritative Health Resources

NIH National Library of Medicine

MedlinePlus — plain-language medical encyclopedia

Visit →

American Heart Association

Cholesterol, blood pressure, and cardiovascular health

Visit →

American Diabetes Association

Diabetes prevention, management, and nutrition

Visit →

CDC — Chronic Disease Prevention

Population-level health screening guidelines

Visit →

NHS — Blood Tests

UK National Health Service blood test guide

Visit →

AI Lab Result Glossary

Our in-app reference for 50+ blood markers

Visit →

Track all of this automatically

Upload your blood test PDF and AI Lab Result will map your markers, flag issues, and track trends — so you can focus on improving, not organizing.

Start Tracking Free