E. 90 How to Measure Your Body Fat Percentage

In this episode of the Self Selecting podcast, I dive deep into a question many physique-focused individuals face: How much does body fat percentage really matter? From DEXA scans and calipers to at-home smart scales, I break down the science, the myths, and the practicality of various body fat measurement tools.

I also discuss what truly impacts scan results—like sodium, hydration, and the time of day—and why getting too caught up in a number might hurt more than help. If you’ve ever second-guessed a scan or obsessed over lean body mass, this episode is your guide to understanding the data and using it to actually move the needle in your health and fitness goals.

Timestamps:

- [00:00 – 01:10] - Intro: The confusion around body fat percentage

- [01:10 – 05:50] - Why we obsess over body fat numbers and what to ask instead

- [05:51 – 10:31] - Misconceptions about lean body mass and DEXA scans

- [10:32 – 11:27] - What DEXA really tells you—and what it doesn’t

- [11:28 – 18:22] - BOD POD accuracy and use in real-world settings

- [18:23 – 21:49] - Hydrostatic weighing: gold standard or outdated?

- [21:50 – 23:59] - Calipers: are they still valid in 2024?

- [24:00 – 29:55] - BIA tech: from gyms to doctor’s offices

- [29:56 – 32:34] - At-home scales and MRI/CT scans for tracking fat

- [32:35 – 33:59] - What makes these tools vary so much? (hydration, sodium, time)

- [34:00 – 38:46] - Pitfalls of body scans: tracking wrong data

- [38:47 – 40:31] - How sodium, carbs, and water impact scan readings

- [40:32 – 42:28] - Build a routine for consistency in tracking

- [42:29 – 46:29] - How to track trends, not obsess over numbers

- [46:30 – 48:59] - Spotting when muscle is being lost in a cut

- [49:00 – 52:12] - Final takeaways: stop chasing body fat percentage

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