In this episode, I share my full DEXA scan results, including a visceral fat score of 0.38 pounds, which I’m determined to drop to “0.0 fricking zero” through sprinting—shown in research to preferentially burn visceral fat.

My body fat is 21 pounds (12.5%), and I break down the fat and lean mass distribution throughout my body, including minor asymmetries. I was advised to gain 2–3 pounds of muscle for longevity, though my sprinting and high jump goals favor staying lean. I discuss why chronic endurance training can increase visceral fat due to cortisol overproduction, while short, explosive workouts like sprints or strength training create a healthy stress response.

You’ll also learn why bone density suffers in cyclists and astronauts, what makes muscles a glucose sink, why Dr. Ron Sinha and Dr. Gabrielle Lyon emphasize maintaining muscle as the key to long-term health and metabolic flexibility, and I end the show with a plug for muscle-centric medicine—focusing on building and maintaining muscle as the key to longevity and leanness.

TIMESTAMPS:

There are three types of body fat. Brown fat is what cold therapy tends to activate. [01:07]

The viseral fat collects in and around the abdominal organs and is extremely health destructive. [03:05]

Testosterone replacement therapy is popular however one can also choose to focus on lifestyle optimization before you consider it. [04:20]

The accumulaition of viseral fat is a sign that the body's fat storage systems have become overwhelmed. [10:34]

Subcutaneous fat is soft and squishy. [12:38]

The DEXA scan can examine the inside of your body. Sixty-eight percent of Americans are classified as overweight or obese. [13:31]

If you have competitive goals, your body is going to respond to the training stimulus and create the body that is optimal for what you are doing to it. [22:40]

For endurance training for a marathon or Ironman Triathlon, you to store visceral fat. [26:47]

Our hectic stressful life causes a chronic overproduction of stress hormones. [28:41]

More summary of the DEXA scan shows bone density, the weight of the skeleton, and how the viseral fat surrounds your organs. [30:01]

The Tour de France cyclists lose bone density because they are sitting on their bikes instead of doing weight bearing exercise. [31:54]

One can check out you viseral fat score by measuring your waistline. People have experimented with changing their body weight in a single day. [35:48]

Focus on muscle mass. [39:02]

LINKS:

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