Nutrition DeepDive: Transform Your Diet in One Week

You’re thoughtful about your diet. You snack on nuts, eat a couple servings of vegetables a day, and occasionally order the fish when you’re out at a restaurant. 

But are you hitting your health goals? Are your nutrients up to par? Are you eating the right foods, in the right proportions, at the right time? 

Odds are, there’s a lot you don’t know about your diet. And the wrong food choices can lead to headaches, joint pain, fatigue, and all sorts of other issues.

That’s why InsideTracker created Nutrition DeepDive. It’s a seven-day tracking tool that identifies meaningful patterns in your diet, exercise, and sleep habits—and shows you how to improve.

Nutrition DeepDive is not just another food tracker. It goes beyond diet to reveal the big picture in how food fits into your overall health routine. It puts your diet into the context of your other habits, DNA results, and blood biomarkers. 

If you haven’t tried it yet, now’s the time. DeepDive is available in the InsideTracker mobile app (iOS only for now; coming soon to Android), and it pulls together all the things you’re already tracking with your InsideTracker Membership.  

Here’s what you should know.

Who is Nutrition DeepDive for?

Maybe you've been feeling low in energy or unable to sleep at night. Maybe you're trying to exercise more, but you always feel sore. If you want to align your daily habits with your health goals, Nutrition DeepDive is for you. 

It works by mapping your “dietary pattern,” which refers to the foods and nutrients you consume during the course of your normal routine. Your dietary pattern looks beyond any single meal or snack, and because it refers to your actual intake, it’s more telling than a food or dietary philosophy. 

Once DeepDive maps your pattern, it shows you how to adjust it for disease prevention, inflammation control, and hormonal balance. 

Your personalized recommendations might involve changing the quantity or timing of your meals, or they might amount to food swaps that help push your blood biomarkers into the ideal zone for long-term health. Small changes like these can often lead to big improvements in how you feel.

With Nutrition DeepDive, you’ll receive color-coded graphs and simple reporting that deliver insights on your daily routine. You’ll learn:

• How your food choices and meal timing are affecting your sleep, energy, and workout recovery 
• How your most recent blood results sync up with your diet and other habits
• How you’re doing with key nutrients like protein, fiber, and fat, along with micronutrients such as calcium, magnesium, and vitamins D and B12
• How you can improve your diet for more energy, immune strength, longevity, and overall health

Nutrition DeepDive acts as the link between your daily nutrition habits and your blood biomarkers. It’s a powerful tool for anybody who’s serious about feeling better now and safeguarding their health for the future.

Why track for just 7 days?

At InsideTracker, we believe in efficiency. Logging meals and snacks is tedious work, and few people want to do it for long durations.

Plus, long-term food logging is unnecessary. As any researcher knows, you don’t need every single data point to run an effective study. You just need a representative sample.  

We designed Nutrition DeepDive to work on the smallest increment of meaningful information—and that’s seven days. One full week. Enough time for our algorithm to pick up on your pattern and identify areas for improvement. 

With that small commitment, you’ll find your easiest and biggest opportunities for better health.

Nutrition DeepDive: How to get started

Don’t be intimidated by food tracking. We’ve made it easy.

The Nutrition DeepDive interface is intuitive, and it includes features like auto-scan, which allows you to log meals by scanning them with your phone’s camera.

To start your Nutrition DeepDive

1. First, click the Nutrition DeepDive card from the home screen in the InsideTracker app. 
2. For seven days, enter all your foods, supplements, and beverages. You can do this by searching for items in the app’s database, or you can scan foods using your phone’s camera. (That app can identify foods on your plate or read the barcodes on packaged items.) 
3. For best results, connect your wearable device to your InsideTracker account, so Nutrition DeepDive can access your fitness and sleep data. 
4. After seven days, you’ll receive your report. You’ll see exactly how your dietary pattern is affecting your sleep, fitness, and blood biomarkers—and you’ll learn how to improve. 

Tips for DeepDive success:

• Start your DeepDive immediately after a blood draw. You can start a Nutrition DeepDive any time—including right now. But going forward, you should plan on starting within two weeks of a blood draw. That’s the best way to understand how your diet affects your blood results. 
• Sync your fitness tracker. If you haven’t already, connect your Apple Watch, Oura Ring, or other wearable device to your InsideTracker profile. Your fitness and sleep data contain a wealth of information that often goes unused—but Nutrition DeepDive transforms it into a comprehensive, actionable report.
• Sleep with your wearable. Don’t forget: To get sleep data, you have to wear your device at night. Remember to charge up before bed, if necessary.
• Stick to your normal routine. When you start tracking your meals and habits, you may be tempted to snack less or exercise more. Resist the urge. Let Nutrition DeepDive see your typical routine. That will lead to the best analysis. (Similarly, don’t start your DeepDive when you’re on vacation or experimenting with a new diet.) 
• Update your health profile in your account. Make sure your weight and lifestyle information are up-to-date. That will lead to the best recommendations. To update your profile, log into your account, hover over your name in the top right corner, and select “Health profile.”
• Log your intake in real time. In some cases, when you eat is as important as what you eat. If you can, log your foods, beverages, and drinks as soon as you consume them. If you log an item late, go back and adjust the time stamp. 
• Repeat as often as necessary. Nutrition DeepDive is free for InsideTracker members, and you can use it as often as you’d like. It’s a good habit to do it every 3 to 6 months, or every time you get a blood test.

InsideTracker: more personalized every day

Nutrition DeepDive is a groundbreaking tool that provides just-for-you advice based on your data. It represents InsideTracker’s ongoing commitment to hyper-personalized health. (Check out these 3 New Reasons to Join InsideTracker.)

Whether you're looking to improve sleep quality, cognition, or athletic performance, Nutrition DeepDive is here. It allows you to see not just what’s happening inside your body, but why it’s happening—and how you can change your health outcomes through small daily decisions.

It requires no endless food logging, no meal guesswork, and no one-size-fits-all advice. It's clear, scientifically-backed guidance tailored specifically to you.

Ready to give it a shot? Start your Nutrition DeepDive today and see the impact a week can make. Log into your account via the mobile app to get started.