--- title: "Prepare for Your Blood Draw: Exercise, Fasting, and More" description: Knowing what you need to do or bring for a blood draw is confusing. Here are 8 things you can to do before a blood test to help it go smoothly. image: https://blog.insidetracker.com/hubfs/How%20to%20prepare%20for%20your%20blood%20test.jpg --- [![Logo](https://blog.insidetracker.com/hubfs/Logo.png "Logo")](https://www.insidetracker.com/) - [Why InsideTracker?](https://www.insidetracker.com/testimonial/) - [How it works](https://www.insidetracker.com/tour/) - [Science](https://www.insidetracker.com/science/) - [About](https://www.insidetracker.com/about/) - [Blog](https://blog.insidetracker.com/) - [Contact us](https://support.insidetracker.com/supportcenter) - [Shop](https://store.insidetracker.com/) Open main menu Close main menu - [Home](https://blog.insidetracker.com/) - [Courses](https://info.insidetracker.com/live-healthier-longer-course) - [Nutrition](https://blog.insidetracker.com/nutrition) Open the submenu - [Food](https://blog.insidetracker.com/topic/food) - [Supplements](https://blog.insidetracker.com/topic/supplements) - [Health + Wellness](https://blog.insidetracker.com/health-wellness) Open the submenu - [Heart health](https://blog.insidetracker.com/topic/heart-health) - [Women's health](https://blog.insidetracker.com/topic/womens-health) - [Sleep](https://blog.insidetracker.com/topic/sleep) - [Energy](https://blog.insidetracker.com/topic/boost-energy) - [Cognition](https://blog.insidetracker.com/topic/Cognition) - [Immunity](https://blog.insidetracker.com/topic/immunity) - [Stress](https://blog.insidetracker.com/topic/reduce-stress) - [Performance](https://blog.insidetracker.com/performance) Open the submenu - [Endurance](https://blog.insidetracker.com/topic/endurance) - [Strength + Fitness](https://blog.insidetracker.com/topic/strength-fitness) - [Longevity](https://blog.insidetracker.com/longevity) - More... 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You'll meet with a professional—called a phlebotomist—to draw your blood either at a lab or in your home. You can expect a smooth experience, but you'll want to be sure you do your part. And that means showing up prepared.  For accurate test results, there are a few guidelines you should follow. Here’s what you need to know ahead of your test. *\*If you’re getting lab work done through your doctor, please make sure to follow their instructions. This article is for those who purchased a test through InsideTracker. * ## 7 rules to follow before your blood draw  ### 1. Fast for 12 hours before the blood draw To get the most accurate biomarker measurements, avoid meals, snacks, and most beverages for 12 hours before your test. Anything with calories is off the table. That said, you can still drink black coffee, and water is encouraged. ### 2. Schedule your blood draw for the morning  Most people schedule their test for early in the day simply because it's easier to fast overnight. But there's another reason to do it. Some biomarkers—like cortisol, glucose, and testosterone—are best measured early in the day. ### 3. Avoid strenuous exercise for 2 days  Strenuous exercise can temporarily spike your liver enzymes, creatine kinase, and hsCRP. These biomarkers are involved in [muscle breakdown and inflammation](https://www.insidetracker.com/a/articles/is-inflammation-affecting-training-and-recovery), so it's best you avoid exercise for at leas 2 days before your appointment.  If you're a beginner weightlifter, you should extend this period to about 7 days.  ### 4. Avoid alcohol for at least 24 hours   Blood sugar (glucose), fat (triglyceride), and the liver enzyme GGT can go off the charts fast if you're drinking alcohol before your blood test. So we recommend you avoid beer, wine, and spirits for at least 24 hours beforehand.    ### 5. Do not take supplements for 24 hours  Taking supplements can also acutely impact some of your biomarkers. So similar to our recommendation for alcohol, we suggest refraining from supplements for a full 24 hours. Otherwise you may be measuring the impact of a pill rather than your body's true baseline.  For those who receive vitamin or mineral IV infusions, keep in mind that this will cause blood levels to remain elevated for a few months. If you're supplementing with Biotin supplement, refrain from taking it for at least 72 hours before your test. Read more: [Everything You Should Know About Taking Supplements](https://app.hubspot.com/blog/419889/editor/74708658859/content) ### 6. Continue medication as recommended by your physician   While it’s a good idea to avoid supplements before your blood draw, medication is a different story. Continue following your physician’s recommendations for both over-the-counter and prescription meds. *Note: Although some pain relievers like ibuprofen and NSAIDs can temporarily affect liver enzymes (GGT) and platelet count, stopping your medication without consulting your physician can be harmful.* ### 7. Drink extra water before the test Staying hydrated is crucial for maintaining overall health, and it's especially important when preparing for a blood test. Water increases blood volume, so when you're hydrated, your phlebotomist will have an easier time finding your veins and drawing your blood quickly.   ## Time for your blood draw By following these steps, your blood draw will be a breeze. Consider setting a reminder on your phone to ensure you don't miss your appointment, and if you're testing at a blood lab, make sure to show up with a photo ID.  InsideTracker takes the hassle out of blood testing by handling everything beforehand. You've already paid for the test, so there's no need to worry about payments on the day.  Now, relax and enjoy the experience. You might be surprised at how easy it is. #### 8 Ways to Biohack Your Health Free eBook ![eBook_img](https://blog.insidetracker.com/hs-fs/hubfs/inside-tracker/images/eBook_img.png?width=684&height=264&name=eBook_img.png) ### More on this topic [Manage Your Mind with These Three Strategies from Dr. Caroline Leaf](https://blog.insidetracker.com/manage-mind-strategies-dr-caroline-leaf) ###### By Michelle Darian, MS, MPH, RD, April 21, 2021 [Chasing Your Big, Wild, Audacious Goals: A Letter from Olympian Shalane Flanagan](https://blog.insidetracker.com/chasing-big-wild-audacious-goals-letter-shalane-flanagan) ###### By Shalane Flanagan, April 9, 2021 [Slowing Down to Speed Up: Olympian Tianna Bartoletta's Bedtime Routine for Improved Performance](https://blog.insidetracker.com/olympian-tianna-bartoletta-bedtime-routine-improved-performance) ###### By Tianna Bartoletta, April 5, 2021 [![New call-to-action](https://no-cache.hubspot.com/cta/default/419889/4c987482-a4a3-4770-8721-a3e7cf9b89e8.png)](https://cta-redirect.hubspot.com/cta/redirect/419889/4c987482-a4a3-4770-8721-a3e7cf9b89e8) ### Longevity by Design #### The Podcast [![](https://blog.insidetracker.com/hubfs/86dzy7kt4%20-%20Inside%20Tracker%20-%20Longevity%20by%20Design%20-%20Dr.%20Andrea%20Maier%20-%20Episode%20Thumbnail_01.jpg)](https://blog.insidetracker.com/do-longevity-supplements-really-work) [Do Longevity Supplements Really Work?](https://blog.insidetracker.com/do-longevity-supplements-really-work) [![](https://blog.insidetracker.com/hubfs/86dztppxp%20-%20Inside%20Tracker%20-%20Longevity%20by%20Design%20-%20Dr.%20Uri%20Alon%20-%20Episode%20Thumbnail_01.jpg)](https://blog.insidetracker.com/what-houses-garbage-and-trucks-teach-us-about-aging-with-dr.-uri-alon) [What Houses, Garbage, and Trucks Teach Us About Aging with Dr. Uri Alon](https://blog.insidetracker.com/what-houses-garbage-and-trucks-teach-us-about-aging-with-dr.-uri-alon) [View all articles](https://blog.insidetracker.com/topic/podcast) #### Recent articles [![](https://blog.insidetracker.com/hubfs/86dzy7kt4%20-%20Inside%20Tracker%20-%20Longevity%20by%20Design%20-%20Dr.%20Andrea%20Maier%20-%20Episode%20Thumbnail_01.jpg)](https://blog.insidetracker.com/do-longevity-supplements-really-work) [Do Longevity Supplements Really Work?](https://blog.insidetracker.com/do-longevity-supplements-really-work) March 30, 2026 [![](https://blog.insidetracker.com/hubfs/86dztppxp%20-%20Inside%20Tracker%20-%20Longevity%20by%20Design%20-%20Dr.%20Uri%20Alon%20-%20Episode%20Thumbnail_01.jpg)](https://blog.insidetracker.com/what-houses-garbage-and-trucks-teach-us-about-aging-with-dr.-uri-alon) [What Houses, Garbage, and Trucks Teach Us About Aging with Dr. Uri Alon](https://blog.insidetracker.com/what-houses-garbage-and-trucks-teach-us-about-aging-with-dr.-uri-alon) March 28, 2026 [View all articles](https://blog.insidetracker.com/all) ##### Company - 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