Shortcomings of Body Composition Assessments, and Fitness-Related Applications of Mindfulness and Meditation
The Stronger By Science Podcast
Body Composition Assessment
Eric Zuckerman: Most of these methods for assessing body composition are, if not entirely worthless, far less informative than I think people naturally assume. If you're a single person, then it's worth asking like, hey, does the relative accuracy of these body comp devices apply to me? He says DEXA overestimates body fat percentage by 1.5%. "If the mean overestimate is 1.5%, that means my personal overestimate will be exactly 1.5% add that on"
In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot.
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TIME STAMPS
Intro/Announcements (0:00)
Fat Bear Week (5:09)
Recipe sharing in MacroFactor (14:57)
Body Composition Assessments are Less Useful Than You Think (17:19)
What’s actually being measured by the most common body composition devices? (18:48)
How accurate are the estimates at the group level? (34:07)
How accurate are the estimates at the individual level? (36:49)
A hypothetical example with calculations (45:02)
Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices) (50:09)
Why worry about body composition in the first place? (54:29)
What should we actually track to monitor progress over time? (1:03:48)
Fitness-Related Applications of Mindfulness and Meditation (1:09:08)
Important disclaimer (1:12:21)
Defining mindfulness and meditation (1:15:21)
Mindfulness and mental fatigue (1:20:21)
Mindfulness and sleep (1:27:45)
- https://www.sleepfoundation.org/sleep-hygiene
- https://pubmed.ncbi.nlm.nih.gov/27663102/
- https://pubmed.ncbi.nlm.nih.gov/30714811/
Mindfulness for pain management (1:35:20)
- https://www.ncbi.nlm.nih.gov/books/NBK545194/
- https://pubmed.ncbi.nlm.nih.gov/29126747/
- https://pubmed.ncbi.nlm.nih.gov/27658913/
Mindful eating (1:42:48)
- https://pubmed.ncbi.nlm.nih.gov/28848310/
- https://pubmed.ncbi.nlm.nih.gov/24854804/
- https://pubmed.ncbi.nlm.nih.gov/32551798/
- https://pubmed.ncbi.nlm.nih.gov/27862826/
Important caveats (1:46:13)
Introductory resources for mindfulness and meditation (1:58:28)
- https://mhealth.jmir.org/2015/3/e82/
- https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
- https://www.womenshealthmag.com/health/g25178771/best-meditation-apps/
- https://lifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
- https://yesherabgye.com
- https://plumvillage.org/thich-nhat-hanh/key-books/
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