Shortcomings of Body Composition Assessments, and Fitness-Related Applications of Mindfulness and Meditation
The Stronger By Science Podcast
Taking a Quick Breath Before Going to the Gym
It's very common to enter the gym in a mentally fatigued state. We fight our urge to focus on 700 things with really fragmented attention. It can be a surprisingly restorative and restful thing. The challenge with sleep is that we cannot consciously just say tonight, I will get nine hours of excellent sleep. All you can really do is give yourself sleep opportunities and couple that with sleep hygiene.
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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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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