#21

This was the network that I found a provider near me. Another network is dexafit.com but they had nothing for me. Perhaps there are others.

The big cities seem to have more options and more competition leading to lower prices.

The office I’m going to doesn’t even mention Dexa on their website! I don’t understand it. Hopefully I survive the experience.

3 Likes
#22

Mine was $99 for 2, then $99 each after that, but I have to drive 2.5 hours each way, take half a day off work, and spend on gas and food. I don’t live near a major city.

Edit: when I add the gas and food, it’s about the same as what @约瑟夫_拉维尔 will be paying!

4 Likes
#23

Here’s my Dexa report. It’s very informative.

16.3% body fat (good level)
87.7 cm2 Estimated Visceral Adipose Tissue (ideal is <70…my target for 2025)
2.0 T-score BMD (very good)

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8 Likes
#24

You’ll outlast us all with those metrics.

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#25

Thanks for posting this, I’m thinking about it. Why would you go by visceral fat area, instead of mass. They have area, volume, and mass listed. Just curious.

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#26

@bicep. This is what Dr Loh said I should aim for. I need to lose approx 1 lbs off adipose tissue to hit 70 cm2 of VAT. She said my markers were good but could be better in VAT. This is consistent with my reason for pursuing the Dexa. I am looking for a rationale for targeting belly fat loss as a way to improve my metabolic health. No guarantees but I’m guessing that I have a very low threshold for fat accumulation before I start experiencing (perhaps at a low level) the issues known to be related to obesity.

As a guess, I’ll lose 1 lbs adipose tissue while losing 5 lbs fat total. Will lose approx 3 lbs muscle for a total loss of 8 lbs. get down to 14% body fat, roughly.

I’ll get another Dexa in Feb. that will give me motivation for to drop any holiday flab quickly.

2 Likes
#27

Dexa deep dive on optispan

2 Likes
#28

I wouldn’t expect to lose any muscle if you hit your protein and resistance training targets while you cut.

1 Like
#29

Listened to the podcast and as always, a great service from @约瑟夫_拉维尔

I do have serious reservations when individuals casually state as fact that animal protein is required as a complete protein. Just incorrect. Everything else was a useful discussion on the topic and overall 95% in alignment with my approach.

5 Likes
#30

@AgentSmith i hope you are right but I have heard otherwise. But it doesn’t matter. I will gain extra muscle to have room the lose or I will gain it back afterwards. I’m happy either way.

1 Like
#31

@DrFraser Thanks! I only recall Dr Loh saying that animal proteins were more bioavailable rather than incomplete. I’m not really sure what that means. But I took her main point to be that for her patients who were in immediate need of a turnaround she wanted the most powerful interventions. It seemed like a reasonable position even if there is some question about how much better animal proteins are, if better at all.

Regarding the tricky path to losing fat while gaining muscle, I think one of the factors to think about is how to get the biggest muscle growth effect from the least calories.

For example, eating a bunch collagen is not going to be a good investment in calories if the goal is muscle growth after resistance training. The “quality” of the protein is poor (little leucine, incomplete protein). Also eating fatty sources of protein like hamburger is a bad investment in calories. I have shifted back to using whey as my protein supplement to hit my protein goals with as little calories as possible. What do you think?

4 Likes
#32

True, but they taste good.

4 Likes
#33

The DEXA scan – short for dual-energy X-ray absorptiometry – has become one of the most popular tests for people wanting to live healthier and longer lives. As wellness culture has become increasingly interested in longevity, the scan, which typically costs around $100, has become an accessible tool toward that goal, much more so than travelling to a far-flung Blue Zone, an area of the world where people seem to live exceptionally long lives, or delving in to biohacking, a broad term that covers a wide range of efforts to engineer the ideal body.

It’s the depth of metrics a DEXA provides that has helped make it so popular.

“Everybody should have a DEXA scan. You just have to know this data,” Toronto-born longevity doctor and bestselling author of Outlive: The Science and Art of Longevity Peter Attia said on his podcast last year. Interest was building before that and lately Dr. Amir Majidi’s phone has been ringing off the hook. His Toronto clinic, Push Pounds Sports Medicine, currently does 20 DEXA scans a day and there is a three-week waitlist.

“The scan stands as one of the most accurate ways that we can assess body composition,” says Majidi. But just how much you’ll benefit from getting one will probably depend on how specific you are about your goals and your pursuit of them. And though the scan can help track progress toward many fitness goals, it has its limits.

“Someone goes in for a DEXA scan today and sees their body composition and says, ‘I’m carrying around a lot of visceral fat. My dad died of a heart attack. I’m going to develop a diet and fitness plan to correct this,’” Schwagly says.

It is the granular details a DEXA scan reveals, and how those details can change through lifestyle adjustments, that prove to be motivating for so many people, says Dr. Darrin Germann, a sports sciences resident at Push Pounds.

“Having more access to a lot of this kind of data and technology for people, it gamifies health,” he says.

Often, clients will get their scan and then eagerly come back in three months to see how changes to their diet and exercise have altered their body composition and improved their numbers, like a kid returning to an arcade psyched to beat his high score, Germann says.

3 Likes
#34

@RapAdmin good article. I wonder why he doesn’t care about:

“ Do I care that my right leg has nearly one pound more of lean mass than my left, or that the right side of my trunk has 2.3 more pounds of lean mass than my left? Not really. Not at all, actually.”

I’d care. Imbalances can matter big time.

2 Likes
#35

Here’s the followup episode with Dr Loh about how to lose the body fat without losing muscle. Dr Loh is very entertaining as well as knowledgeable. She covers a variety of scenarios: combinations of high/good body fat plus low/good muscle mass.

Naturally a calorie deficit is needed to lose weight but the solution is not about discipline or suffering.

6 Likes
#36

Podcast notes — How to lose excess fat while retaining or gaining muscle?

  • Good Sleep #1 (to keep cortisol and sex hormones healthy; recovery)

  • 8-9 hours of good sleep for athletes (consistent sleep schedule every day & avoid use of sleep drugs that interfere with sleep architecture (melatonin okay)…eye mask, noise protected, test for sleep apnea

  • Circadian rhythm— set by light and eating. Be consistent everyday.

  • Respecting the timing of meals: Eat breakfast (within an hour of waking) with protein to end catabolic state

  • Protein: eat 30-35 grams of complete protein per meal, up to 5 meals per day. Everyday. Animal sources of protein allows for lower calorie burden to get the protein.

  • Exercise

  • Resistance training is key (3X/week)

  • Work at end range (maximum range of motion under tension but be careful)

  • Eccentric (lengthening) movement better than concentric (shortening)

  • Also isometrics (good during injury recovery)

  • Cardio is good also (do after resistance training if on same day)

  • HIIT 2x/week (20-45 minutes) targets visceral fat. Has to be really hard. Dread it.

  • Diet:

  • Higher percentage body fat — with a calorie deficit in diet doesn’t mean less availability of calories. Still need enough protein to hold onto muscle

  • Near goal body fat — eat 5 times day and getting enough protein. Working out. No calorie deficit.

  • If fat is okay but have low muscle? Get extra protein everyday. Maybe extra protein before bed to reduce muscle loss.

  • Low carbs to manage calories but need enough carbs. Keto not necessary. Low carb is good for calorie control. 80-100g of carbs. Need more carbs if alot of high intensity.

  • Insulin is a growth factor. Extra protein to get extra insulin to stimulate muscle growth. And extra protein can be turned into glycogen

  • The key is to be clear about goals.

  • Changing lifestyle is hard. Start with identity and making it hard to cheat.

  • Everyone is ready when they seek help. It’s after they’ve lost weight at people lose focus. “Just ….” means you are in trouble because you are rationalizing.

  • Just a little…just this one time…etc. watch out.

  • Moderation is a loser strategy. We’ve tried that experiment across the country. Now we are all obese. Rising metabolic disease.

  • Either you are getting the results you want or you are not. Focus on results not on theory and what we want to be true.

  • Other topics:

  • Rising fat in body leads to falling blood flow to brain. Leads to shrinkage of brain. Brain can’t get more blood flow but it can get more sugar per volume of blood. Crave sugary foods. High blood sugar.

  • Don’t make it hard for yourself. Don’t put those foods in your home.

  • Declare your identify as a person that doesn’t eat that sort of thing.

10 Likes
#37

Report on non drug sleep interventions

The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: A systematic review and network meta-analysis of randomized controlled trials

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11152306/

1 Like
#38

Circadian rhythm effects of nutrients

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https://www.sciencedirect.com/science/article/pii/S1756464621000190

“ Various alterations of clock parameters indicate varied health outcomes. For example, decreased amplitude and advancement of circadian phase are general features of senescence”

Ever wonder why you need help falling asleep (melatonin etc) and then need help waking up (caffeine)? Decreased amplitude means less urge to sleep and less signal to be alert…always feeling neither sleepy nor alert is no way to live.

5 Likes
#39

@约瑟夫_拉维尔, may I share a link to this in a nutrition group I’m in sir?

1 Like
#40

@blsm Of course! Spread the word!

1 Like