May 23, 2025 • 17 mins
In this episode of Aligned + Elevated, Dr. Allison gets real about her weight loss journey—and the one thing she wishes she did sooner: a DEXA scan. 📊💪
If you’ve followed the podcast or caught glimpses on socials, you’ve probably heard her mention the DEXA scan before. But today, she’s pulling back the curtain and walking you through her actual biometric data—what’s changed, what’s surprised her, and how this scan has helped her evolve not just physically, but emotionally and spiritually too.
✨ What you’ll learn in this episode:
🔍 Whether you’re on a weight loss path, fitness journey, or simply want to feel more aligned and elevated in your body—this episode is for you.
#DEXAScan #WeightLossJourney #BodyComposition #PelvicFloorPT #AlignedAndElevated #LeanMuscle #WomensHealth #WellnessTools #FitnessWithoutTheFluff #EdmondsWA
If you’ve followed the podcast or caught glimpses on socials, you’ve probably heard her mention the DEXA scan before. But today, she’s pulling back the curtain and walking you through her actual biometric data—what’s changed, what’s surprised her, and how this scan has helped her evolve not just physically, but emotionally and spiritually too.
✨ What you’ll learn in this episode:
- What a DEXA scan is and why it matters
- How body composition shifts (even when you train hard!)
- The connection between fat distribution, muscle mass, and long-term health
- Why this scan can be a powerful tool on your own wellness journey
🔍 Whether you’re on a weight loss path, fitness journey, or simply want to feel more aligned and elevated in your body—this episode is for you.
#DEXAScan #WeightLossJourney #BodyComposition #PelvicFloorPT #AlignedAndElevated #LeanMuscle #WomensHealth #WellnessTools #FitnessWithoutTheFluff #EdmondsWA
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, Hello, and welcome to another episode of the Aligned
(00:03):
and Elevated Podcast. Your host, doctor Allison Felt, owner of
Body Motion Physical Therapy and af Wellness Coaching and just
all things life, wellness, joy fulfillment.
Speaker 2 (00:16):
That's what we're bringing here.
Speaker 1 (00:17):
So of course we talk about pregnancy, we talk about health,
we talk about recovering postpartum, we talk about thriving through midlife.
And I hope you're here for every episode, but find
the episodes that resonate with you. We talk all things
elevating our lives so we can live super amazing lives.
Speaker 2 (00:38):
And when we feel good in our.
Speaker 1 (00:40):
Skins, we in our skins, we contribute well to society. Right,
and like, the whole point of this life is to
have fun, enjoy it and leave it better than we
found it. Right, leave the world better than we found it.
Realizing we're all connected in some way, shape or form.
Speaker 2 (00:57):
So I hope you.
Speaker 1 (00:58):
Find this podcast personally connected close to you. Today, I'm
diving into my biometric data so you might be here
because you've seen me go on a journey, a weight
loss journey. It's not been just a weight loss journey.
This is my spiritual journey. This is my soul full journey.
This is my evolution of myself, my constant changing and
(01:20):
up leveling of myself. This has been a wild ride
and I'm just so blessed for everything along the way.
And I continue to have like complete and utter gratitude
for every phase I'm in, for the ship phases, for
the phases that teach me lots and lots of lessons,
for the easy phases, for the changing phases. I feel
(01:42):
like everything has been placed in my life to serve
me and support me and help me grow and help
me elevate. And we are in the phase of doing
everything to.
Speaker 2 (01:54):
Be alive today.
Speaker 1 (01:55):
I had to record this on my computer because I
didn't know another way to share my biometric So when
I started my weight Laine journey, I wish I would
have I wish I would have done.
Speaker 2 (02:07):
My dexa scan.
Speaker 1 (02:08):
So a dexa scan is a scan that has good
validity to it and it can measure bone density, it
can measure lean muscle mass, it can measure or fat mass,
and as long as you're fairly consistent in how you
do it, so meaning like if you do it first
thing in the morning, you don't drink water, you don't
do a workout and you just go straight into the
(02:29):
desa you wear pretty much like a similar, similar outfit.
It's going to be pretty valid now with their Dexa
scan that I do. It's through a company called body Speck,
and it's just because I host the truck at my office,
we get no I get a free scan from it,
but I don't get any other like kickbax from it.
So I don't really care what kind of Dexis scan
you use, but I think it's really cool to measure
(02:51):
your changes. And so that's why I was going to
break down my changes today through my Dexa scans over
the past years. So I started getting Dexis scan in
March twenty twenty two. I just had my last one
in May second of twenty twenty five, so we're multiple
years away. I had my last baby in July twenty
(03:12):
twenty one. I really started. I went all in on
my fitness journey starting January twenty twenty two, over two
hundred and thirty eight pounds and really higher than that.
But we started counting at two thirty eight, so I
was around two fifty and you know, probably even higher
before that, but two point fifty started tracking at two
(03:35):
thirty eight. I didn't start getting my decks of scans though,
until I was like two oh five. You'll see here,
and I'm kind of bummed about that. I just didn't
want to know. I think it was too hard to know.
But it's really cool to see the data. So it
tracks the weight, it tracks your lean muscle mass, and
it tracks your fat mass and your bone density. Now,
(03:56):
I don't think it's a super valid depiction of bone density.
And if you're worried about osteoporosis, you know, you want
to get a medical grade Dexa scan at your actual
physician's office and not use one of these companies.
Speaker 2 (04:10):
To measure bone density.
Speaker 1 (04:11):
But if you're not worried about it, and you're kind
of just tracking to make sure you're not having any
declines or big drastic swings in bone density, then this
is a.
Speaker 2 (04:19):
Perfect way to just look look at that.
Speaker 1 (04:21):
So I'm going to share my screen so if you're
listening on podcasts, you won't be able to see everything,
but I'm talking through it, so you'll be able to,
you know, hear me out as I talk through it.
This is my DEXA scan history. It's a really cool
because it starts at forty percent body fat at two.
Speaker 2 (04:46):
Hundred and four pounds.
Speaker 1 (04:48):
You can see my fat mass was eighty one pounds,
my lean mass was one sixteen, and my bone mass
was six point three pounds. So the cool thing is
my bone mass really hasn't changed. And I was breastfeeding
through here, so I was making sure that my bone
mass wasn't changing. I wanted to make sure that I
haven't had much bone changes or yeah, much bony changes,
and so I have six point three pounds back in
(05:11):
twenty twenty two, and now at May second, twenty twenty five,
I'm six point two pounds of bone mass, So really
pretty good situation. If you're watching this on the YouTube,
you can see that my weight has fluctuated through this,
and I had, you know, moments where my fat masses
has hit increased where my lean mass has decreased. Throughout
(05:31):
any substantial weight loss, you are going to lose lean mass.
That's just the nature of the game. What's really scary
about the drugs like ozepic and the other glp ones
is like, if people think that they're just going to,
you know, preserve their muscle by just eating protein, you
really have another thing coming. You have to train so
hard to lose minimal muscle, so it's not a muscle
(05:53):
gaining situation, and so you just got to be super
cautious of that. You can see I started out at
one hundred and one hundred and sixteen pounds of lean
muscle mass, and I have one hundred and eleven pounds
of lean muscle mass now, so I've lost lean muscle mass.
And I eat over one hundred and eighty grams of
protein a day, like pretty consistently every single day. I
(06:14):
really never you know, I haven't deviated from that from
twenty twenty two really, And I train four to five
days a week hard. I'll do recovery weeks maybe one
every twelve weeks. Usually it's just a d load, so
it's a lightlifting week. I train hard and I train heavy,
(06:36):
and I train consistently four to five days a week,
and I've lost lean muscle mass and I don't do
I haven't done any drugs. I take a creatine supplement,
I take no drugs for muscle building, and I don't
take any drugs from weight loss. And you can see
I've lost lean muscle mass. So you can imagine how
(06:58):
much lean muscle mass you're losing if you're doing no
zepic or doing a mosierren or doing a gop one,
It'll be freaking significant. And so you have to make
sure that you are checking the weightlifting boxes, that you
are checking the lean, that you are checking your protein boxes,
because I think this is absolutely epic to show that
(07:19):
over you know, since twenty twenty two, I'm not getting
any younger. I've been checking all the boxes and my
lean muscle masses is substantially less. So it's kind of
a bummer, but it's just a good thing to keep
an eye on, you know. And in the lean muscle mass
looks like it's fluctuated for me, and it absolutely has.
(07:42):
I think it's hard to you know, it depends on
what I did, and I haven't always been consistent like
so this last one I did fasted without with only
like a couple SIPs of coffee, no workout in the morning,
just some mobility work. But the some other ones I've
done where I have trained in the morning so you're
gonna hold more or water, and where I wasn't fasted,
(08:04):
so I haven't been so consistent on my pre DEXA routine,
but I vowed to myself that I will be from
here on out just so I can be really cautious
that I'm tracking it accurately. So you can see now
this is actually up for me from where I was,
and I hadn't done one since January. So since January,
(08:24):
I am down.
Speaker 2 (08:26):
A pound and a half.
Speaker 1 (08:29):
And I'm up in lean muscle mass point six pounds
and down in fat mass. And my body hot percentage
is twenty one percent, so a lot on nearly half
of what it was when I was forty percent. My
lowest in December was eighteen percent. And so you know
that's where they measured my lean mass at one hundred
(08:50):
and seventeen pounds this past December, and now my lean
mass is one eleven. So you know, it depends how
consistent your you are before you go in there. Your
sodium levels depend. But generally speaking, especially when you look
at a timeframe from March twenty twenty two, when I
was two hundred and four pounds at forty percent bodyweight
or forty percent body fat to you know, May second,
(09:12):
where I'm one hundred and forty nine pounds at twenty
one percent body fat it's a significant, you know change,
So you're really looking for those significant changes. And you know,
losing some lean muscle mass isn't a huge red flag,
but it's one of those things that I'm looking at
to really increase. So my goal is like less of
(09:33):
a weight loss goal and more of an increase my
lean muscle mass goal, which will improve the body pat
percentage in the ratio of course. So just some things
and how I'm reading my charts and how I'm looking
at it from a Dexascan perspective. Now, what's really cool
is as a physical therapist, one of my favorite things
to look at is so these are the compositions you
(09:56):
can see lean tissue versus fat tissue, and where I'm
so in some of the episodes, I've talked about making
sure you're getting at least enough grams of protein for
your lean muscle mass.
Speaker 2 (10:08):
So that's really cool.
Speaker 1 (10:09):
So you see that, like the most minimal amount of
protein I should ever eat a day is one hundred
and eleven pounds one hundred eleven grams. But really, if
I want to eat you know, one and a half
times or two times my lean mass, then I should
do that to really gain and grow muscle. It shows
you what you are in relationship to in your to
your peers, So that's pretty cool. I have higher bone
(10:32):
density than eighty seven percent of my peers, you have
an average lean mass, you have a you have higher
average lean mass than ninety five percent of people. So
it's kind of cool that you can see and you know,
see how you line up. One of my favorite things.
(10:53):
So this was back in twenty twenty two when I
first started doing the DESA. What I love as a
peer is that it gives you your lean mass per side.
So my right leg was twenty two pounds, My left
leg was twenty two point one pounds, So sorry, My
right leg was twenty two point three pounds, My left
(11:13):
leg was twenty two point one pounds.
Speaker 2 (11:15):
My right arm and.
Speaker 1 (11:16):
Left arm are exactly the same. And then you look
at that compared to what I am now, and I'm
constantly like searching to have balance in symmetry, and so
it's really fun to look at that now. And when
I look at that now, my lean mask for my
right and left leg is the exact same. So it's
(11:38):
twenty point seven and twenty point seven, so lean mass
is a little lower. But I'm symmetrical, and that's one
of the things I've been working super hard on. My
right and left arm are off by point four pounds,
but it's my right and left leg that I am
super like. That is the biggest difference maker for me,
(11:58):
because I want to make sure the pull my pelvis
are equal and symmetrical. It doesn't mean that I don't
have dysfunction still, but this is some of the fun.
Speaker 2 (12:05):
Stuff that you get to look at. Now.
Speaker 1 (12:07):
You will see that I store more fat mass on
my left leg than my right leg, so my left
leg is still a little bigger, but from a lean
mask perspective, at least from a muscle perspective, I am
completely balanced there, which is really cool. Yeah, And you
can just see your regional fat tissue and where you're
holding fat.
Speaker 2 (12:30):
So this is how I break down.
Speaker 1 (12:32):
These are like the biggest things that I'm looking at
when I'm reading my dex of scans and when I'm tracking. Okay,
how can I improve my body composition now? So for me,
right now, the biggest thing is grow the muscles and
then but really not gain any weight.
Speaker 2 (12:48):
So I want to, you know, shed the fat.
Speaker 1 (12:51):
But my biggest concern is increasing the muscles because I
don't want to lose any more lean mass.
Speaker 2 (12:57):
I want my lean mass levels to stay really, really high.
Speaker 1 (13:00):
The higher the lean muscle mass, the less likely you
will be to develop osteopenia and osteoporosis, the better your
skeleton is going to be supported. And so these are
all just fun things to look at and to track
and really just to make sure that you are staying
in a good place with your fitness and your routine.
And it's just one of those things, like getting fit
(13:21):
is so freaking boring, right checking the boxes every single day.
Did you get enough steps, did you hit your lift,
did you get your cardio in, did you drink your water,
did you get your protein? Have you eaten within your
carbs and fats for the day, If you do macro tracking, like,
it's all relatively pretty.
Speaker 2 (13:38):
Freaking boring every single day.
Speaker 1 (13:40):
So it's fun to have something of that like these
DEXA scans give us that can show us really what
our bodies are doing, show us what we're made of internally.
It's just another tool, another data tool to really project
and give you some goals. So one of my biggest
goals again was to be symmetrical from a lean mass
(14:00):
perspective from my right leg to my left leg because
back in twenty twelve I had leftni or sorry twenty nine,
two thousand and nine I had or twenty ten. One
of those years I had leftnee surgery and my left
knee just never came back the same. So I drive
a lot harder on my right leg. My right leg
has some dysfunctional movement patterns because it does all of
the heavy lifting and working if I'm not super hyper
(14:23):
focused on it. So these are just some fun things
to think about and consider when you are looking at
your reports. I hope you found this information helpful. I
think I'll leave you by saying, the last thing I
look at is this android versus dianoid mass regional mass.
(14:43):
So I very much keep regional masses abdominantly. I keep
most of my fat abdominantly. I tend to be very
much an android body type, where you keep most your
fat mass in your abdominal region, versus a diyanoid fat
composition trend, which would keep it more in the extremities
(15:03):
or in your lower extremities. For females particularly, and so
my biggest so one of the things I've been really
trying to harp on and change over the years. Is
also to become very much less android and very much
more gynoid. So and I so that's fun to see.
It's fun to see the shifts and the changes. And
(15:23):
obviously there's a lot of changes over these years. And
let's see if they do they also look at you know,
visceral fat. But here's the regional composition.
Speaker 2 (15:38):
Oh yeah, so.
Speaker 1 (15:39):
You can see I've been able to change. So this
is like the coolest part about the report, right is
you can see that over time I've been able to
change my lee muscle mass to be higher in the
trunk and my fat to be lower in the trunk
and to carry more fat in the arms and the legs.
So that's kind of good for me. I would rather
be carrying less fat abdominantly, So this has been a
(16:03):
huge win because I usually I carry most my fat
when I'm a lot heavier abdominantly, and that's not great
from a visceral you know, visceral fat perspective. That's going
to increase your risko cardiac arrest and heart attacks and
cardio pathologies.
Speaker 2 (16:18):
So really doing this.
Speaker 1 (16:20):
Type of analysis helps you set some goals like okay, yes,
I really want to make sure I could, you know,
lose the body fat and kind of change my body type.
So that's what my strength training is really also set
up for, is to really I do a lot of
legs and the focus has been legs and also upper body.
But that helps, you know, change my distributions of where
(16:43):
my mass is being held. So hopefully you found this informative.
But this is how I use body spec and the
Dexa scan, and this is these are my real numbers.
Just being super transparent with you. This has been my transformation.
I wish I had it go back even further from
where I started, but it's fun to be able to
track it. It's fun to be able to see the
(17:03):
changes for it's fun to see, you know, how much
total mass has changed, how much fat mass has decreased,
and how much lean mass has fluctuated, so you know,
just constantly working hard to bring that lean mass up.
I hope you found this information helpful. Drop any comments.
Speaker 2 (17:20):
You have in the YouTube. We'd love to chat with you.
Speaker 1 (17:23):
Let us know your transformations or what your lean mass is,
your fat mass or total body fat percentage. It's just
kind of fun, right, It's fun to have these goals
to keep us accountable to the boring, mundane you know,
boxes that we check every single day to keep our
fitnesses in check. So I hope you found this episode great,
Like and share it with your friends and maybe start
(17:45):
getting some dex of scans if you're If you want
to see this type of data yourself, okay, talk to
you soon.
Speaker 2 (17:50):
Bye,
Hello, Hello, and welcome to another episode of the Aligned
(00:03):
and Elevated Podcast. Your host, doctor Allison Felt, owner of
Body Motion Physical Therapy and af Wellness Coaching and just
all things life, wellness, joy fulfillment.
Speaker 2 (00:16):
That's what we're bringing here.
Speaker 1 (00:17):
So of course we talk about pregnancy, we talk about health,
we talk about recovering postpartum, we talk about thriving through midlife.
And I hope you're here for every episode, but find
the episodes that resonate with you. We talk all things
elevating our lives so we can live super amazing lives.
Speaker 2 (00:38):
And when we feel good in our.
Speaker 1 (00:40):
Skins, we in our skins, we contribute well to society. Right,
and like, the whole point of this life is to
have fun, enjoy it and leave it better than we
found it. Right, leave the world better than we found it.
Realizing we're all connected in some way, shape or form.
Speaker 2 (00:57):
So I hope you.
Speaker 1 (00:58):
Find this podcast personally connected close to you. Today, I'm
diving into my biometric data so you might be here
because you've seen me go on a journey, a weight
loss journey. It's not been just a weight loss journey.
This is my spiritual journey. This is my soul full journey.
This is my evolution of myself, my constant changing and
(01:20):
up leveling of myself. This has been a wild ride
and I'm just so blessed for everything along the way.
And I continue to have like complete and utter gratitude
for every phase I'm in, for the ship phases, for
the phases that teach me lots and lots of lessons,
for the easy phases, for the changing phases. I feel
(01:42):
like everything has been placed in my life to serve
me and support me and help me grow and help
me elevate. And we are in the phase of doing
everything to.
Speaker 2 (01:54):
Be alive today.
Speaker 1 (01:55):
I had to record this on my computer because I
didn't know another way to share my biometric So when
I started my weight Laine journey, I wish I would
have I wish I would have done.
Speaker 2 (02:07):
My dexa scan.
Speaker 1 (02:08):
So a dexa scan is a scan that has good
validity to it and it can measure bone density, it
can measure lean muscle mass, it can measure or fat mass,
and as long as you're fairly consistent in how you
do it, so meaning like if you do it first
thing in the morning, you don't drink water, you don't
do a workout and you just go straight into the
(02:29):
desa you wear pretty much like a similar, similar outfit.
It's going to be pretty valid now with their Dexa
scan that I do. It's through a company called body Speck,
and it's just because I host the truck at my office,
we get no I get a free scan from it,
but I don't get any other like kickbax from it.
So I don't really care what kind of Dexis scan
you use, but I think it's really cool to measure
(02:51):
your changes. And so that's why I was going to
break down my changes today through my Dexa scans over
the past years. So I started getting Dexis scan in
March twenty twenty two. I just had my last one
in May second of twenty twenty five, so we're multiple
years away. I had my last baby in July twenty
(03:12):
twenty one. I really started. I went all in on
my fitness journey starting January twenty twenty two, over two
hundred and thirty eight pounds and really higher than that.
But we started counting at two thirty eight, so I
was around two fifty and you know, probably even higher
before that, but two point fifty started tracking at two
(03:35):
thirty eight. I didn't start getting my decks of scans though,
until I was like two oh five. You'll see here,
and I'm kind of bummed about that. I just didn't
want to know. I think it was too hard to know.
But it's really cool to see the data. So it
tracks the weight, it tracks your lean muscle mass, and
it tracks your fat mass and your bone density. Now,
(03:56):
I don't think it's a super valid depiction of bone density.
And if you're worried about osteoporosis, you know, you want
to get a medical grade Dexa scan at your actual
physician's office and not use one of these companies.
Speaker 2 (04:10):
To measure bone density.
Speaker 1 (04:11):
But if you're not worried about it, and you're kind
of just tracking to make sure you're not having any
declines or big drastic swings in bone density, then this
is a.
Speaker 2 (04:19):
Perfect way to just look look at that.
Speaker 1 (04:21):
So I'm going to share my screen so if you're
listening on podcasts, you won't be able to see everything,
but I'm talking through it, so you'll be able to,
you know, hear me out as I talk through it.
This is my DEXA scan history. It's a really cool
because it starts at forty percent body fat at two.
Speaker 2 (04:46):
Hundred and four pounds.
Speaker 1 (04:48):
You can see my fat mass was eighty one pounds,
my lean mass was one sixteen, and my bone mass
was six point three pounds. So the cool thing is
my bone mass really hasn't changed. And I was breastfeeding
through here, so I was making sure that my bone
mass wasn't changing. I wanted to make sure that I
haven't had much bone changes or yeah, much bony changes,
and so I have six point three pounds back in
(05:11):
twenty twenty two, and now at May second, twenty twenty five,
I'm six point two pounds of bone mass, So really
pretty good situation. If you're watching this on the YouTube,
you can see that my weight has fluctuated through this,
and I had, you know, moments where my fat masses
has hit increased where my lean mass has decreased. Throughout
(05:31):
any substantial weight loss, you are going to lose lean mass.
That's just the nature of the game. What's really scary
about the drugs like ozepic and the other glp ones
is like, if people think that they're just going to,
you know, preserve their muscle by just eating protein, you
really have another thing coming. You have to train so
hard to lose minimal muscle, so it's not a muscle
(05:53):
gaining situation, and so you just got to be super
cautious of that. You can see I started out at
one hundred and one hundred and sixteen pounds of lean
muscle mass, and I have one hundred and eleven pounds
of lean muscle mass now, so I've lost lean muscle mass.
And I eat over one hundred and eighty grams of
protein a day, like pretty consistently every single day. I
(06:14):
really never you know, I haven't deviated from that from
twenty twenty two really, And I train four to five
days a week hard. I'll do recovery weeks maybe one
every twelve weeks. Usually it's just a d load, so
it's a lightlifting week. I train hard and I train heavy,
(06:36):
and I train consistently four to five days a week,
and I've lost lean muscle mass and I don't do
I haven't done any drugs. I take a creatine supplement,
I take no drugs for muscle building, and I don't
take any drugs from weight loss. And you can see
I've lost lean muscle mass. So you can imagine how
(06:58):
much lean muscle mass you're losing if you're doing no
zepic or doing a mosierren or doing a gop one,
It'll be freaking significant. And so you have to make
sure that you are checking the weightlifting boxes, that you
are checking the lean, that you are checking your protein boxes,
because I think this is absolutely epic to show that
(07:19):
over you know, since twenty twenty two, I'm not getting
any younger. I've been checking all the boxes and my
lean muscle masses is substantially less. So it's kind of
a bummer, but it's just a good thing to keep
an eye on, you know. And in the lean muscle mass
looks like it's fluctuated for me, and it absolutely has.
(07:42):
I think it's hard to you know, it depends on
what I did, and I haven't always been consistent like
so this last one I did fasted without with only
like a couple SIPs of coffee, no workout in the morning,
just some mobility work. But the some other ones I've
done where I have trained in the morning so you're
gonna hold more or water, and where I wasn't fasted,
(08:04):
so I haven't been so consistent on my pre DEXA routine,
but I vowed to myself that I will be from
here on out just so I can be really cautious
that I'm tracking it accurately. So you can see now
this is actually up for me from where I was,
and I hadn't done one since January. So since January,
(08:24):
I am down.
Speaker 2 (08:26):
A pound and a half.
Speaker 1 (08:29):
And I'm up in lean muscle mass point six pounds
and down in fat mass. And my body hot percentage
is twenty one percent, so a lot on nearly half
of what it was when I was forty percent. My
lowest in December was eighteen percent. And so you know
that's where they measured my lean mass at one hundred
(08:50):
and seventeen pounds this past December, and now my lean
mass is one eleven. So you know, it depends how
consistent your you are before you go in there. Your
sodium levels depend. But generally speaking, especially when you look
at a timeframe from March twenty twenty two, when I
was two hundred and four pounds at forty percent bodyweight
or forty percent body fat to you know, May second,
(09:12):
where I'm one hundred and forty nine pounds at twenty
one percent body fat it's a significant, you know change,
So you're really looking for those significant changes. And you know,
losing some lean muscle mass isn't a huge red flag,
but it's one of those things that I'm looking at
to really increase. So my goal is like less of
(09:33):
a weight loss goal and more of an increase my
lean muscle mass goal, which will improve the body pat
percentage in the ratio of course. So just some things
and how I'm reading my charts and how I'm looking
at it from a Dexascan perspective. Now, what's really cool
is as a physical therapist, one of my favorite things
to look at is so these are the compositions you
(09:56):
can see lean tissue versus fat tissue, and where I'm
so in some of the episodes, I've talked about making
sure you're getting at least enough grams of protein for
your lean muscle mass.
Speaker 2 (10:08):
So that's really cool.
Speaker 1 (10:09):
So you see that, like the most minimal amount of
protein I should ever eat a day is one hundred
and eleven pounds one hundred eleven grams. But really, if
I want to eat you know, one and a half
times or two times my lean mass, then I should
do that to really gain and grow muscle. It shows
you what you are in relationship to in your to
your peers, So that's pretty cool. I have higher bone
(10:32):
density than eighty seven percent of my peers, you have
an average lean mass, you have a you have higher
average lean mass than ninety five percent of people. So
it's kind of cool that you can see and you know,
see how you line up. One of my favorite things.
(10:53):
So this was back in twenty twenty two when I
first started doing the DESA. What I love as a
peer is that it gives you your lean mass per side.
So my right leg was twenty two pounds, My left
leg was twenty two point one pounds, So sorry, My
right leg was twenty two point three pounds, My left
(11:13):
leg was twenty two point one pounds.
Speaker 2 (11:15):
My right arm and.
Speaker 1 (11:16):
Left arm are exactly the same. And then you look
at that compared to what I am now, and I'm
constantly like searching to have balance in symmetry, and so
it's really fun to look at that now. And when
I look at that now, my lean mask for my
right and left leg is the exact same. So it's
(11:38):
twenty point seven and twenty point seven, so lean mass
is a little lower. But I'm symmetrical, and that's one
of the things I've been working super hard on. My
right and left arm are off by point four pounds,
but it's my right and left leg that I am
super like. That is the biggest difference maker for me,
(11:58):
because I want to make sure the pull my pelvis
are equal and symmetrical. It doesn't mean that I don't
have dysfunction still, but this is some of the fun.
Speaker 2 (12:05):
Stuff that you get to look at. Now.
Speaker 1 (12:07):
You will see that I store more fat mass on
my left leg than my right leg, so my left
leg is still a little bigger, but from a lean
mask perspective, at least from a muscle perspective, I am
completely balanced there, which is really cool. Yeah, And you
can just see your regional fat tissue and where you're
holding fat.
Speaker 2 (12:30):
So this is how I break down.
Speaker 1 (12:32):
These are like the biggest things that I'm looking at
when I'm reading my dex of scans and when I'm tracking. Okay,
how can I improve my body composition now? So for me,
right now, the biggest thing is grow the muscles and
then but really not gain any weight.
Speaker 2 (12:48):
So I want to, you know, shed the fat.
Speaker 1 (12:51):
But my biggest concern is increasing the muscles because I
don't want to lose any more lean mass.
Speaker 2 (12:57):
I want my lean mass levels to stay really, really high.
Speaker 1 (13:00):
The higher the lean muscle mass, the less likely you
will be to develop osteopenia and osteoporosis, the better your
skeleton is going to be supported. And so these are
all just fun things to look at and to track
and really just to make sure that you are staying
in a good place with your fitness and your routine.
And it's just one of those things, like getting fit
(13:21):
is so freaking boring, right checking the boxes every single day.
Did you get enough steps, did you hit your lift,
did you get your cardio in, did you drink your water,
did you get your protein? Have you eaten within your
carbs and fats for the day, If you do macro tracking, like,
it's all relatively pretty.
Speaker 2 (13:38):
Freaking boring every single day.
Speaker 1 (13:40):
So it's fun to have something of that like these
DEXA scans give us that can show us really what
our bodies are doing, show us what we're made of internally.
It's just another tool, another data tool to really project
and give you some goals. So one of my biggest
goals again was to be symmetrical from a lean mass
(14:00):
perspective from my right leg to my left leg because
back in twenty twelve I had leftni or sorry twenty nine,
two thousand and nine I had or twenty ten. One
of those years I had leftnee surgery and my left
knee just never came back the same. So I drive
a lot harder on my right leg. My right leg
has some dysfunctional movement patterns because it does all of
the heavy lifting and working if I'm not super hyper
(14:23):
focused on it. So these are just some fun things
to think about and consider when you are looking at
your reports. I hope you found this information helpful. I
think I'll leave you by saying, the last thing I
look at is this android versus dianoid mass regional mass.
(14:43):
So I very much keep regional masses abdominantly. I keep
most of my fat abdominantly. I tend to be very
much an android body type, where you keep most your
fat mass in your abdominal region, versus a diyanoid fat
composition trend, which would keep it more in the extremities
(15:03):
or in your lower extremities. For females particularly, and so
my biggest so one of the things I've been really
trying to harp on and change over the years. Is
also to become very much less android and very much
more gynoid. So and I so that's fun to see.
It's fun to see the shifts and the changes. And
(15:23):
obviously there's a lot of changes over these years. And
let's see if they do they also look at you know,
visceral fat. But here's the regional composition.
Speaker 2 (15:38):
Oh yeah, so.
Speaker 1 (15:39):
You can see I've been able to change. So this
is like the coolest part about the report, right is
you can see that over time I've been able to
change my lee muscle mass to be higher in the
trunk and my fat to be lower in the trunk
and to carry more fat in the arms and the legs.
So that's kind of good for me. I would rather
be carrying less fat abdominantly, So this has been a
(16:03):
huge win because I usually I carry most my fat
when I'm a lot heavier abdominantly, and that's not great
from a visceral you know, visceral fat perspective. That's going
to increase your risko cardiac arrest and heart attacks and
cardio pathologies.
Speaker 2 (16:18):
So really doing this.
Speaker 1 (16:20):
Type of analysis helps you set some goals like okay, yes,
I really want to make sure I could, you know,
lose the body fat and kind of change my body type.
So that's what my strength training is really also set
up for, is to really I do a lot of
legs and the focus has been legs and also upper body.
But that helps, you know, change my distributions of where
(16:43):
my mass is being held. So hopefully you found this informative.
But this is how I use body spec and the
Dexa scan, and this is these are my real numbers.
Just being super transparent with you. This has been my transformation.
I wish I had it go back even further from
where I started, but it's fun to be able to
track it. It's fun to be able to see the
(17:03):
changes for it's fun to see, you know, how much
total mass has changed, how much fat mass has decreased,
and how much lean mass has fluctuated, so you know,
just constantly working hard to bring that lean mass up.
I hope you found this information helpful. Drop any comments.
Speaker 2 (17:20):
You have in the YouTube. We'd love to chat with you.
Speaker 1 (17:23):
Let us know your transformations or what your lean mass is,
your fat mass or total body fat percentage. It's just
kind of fun, right, It's fun to have these goals
to keep us accountable to the boring, mundane you know,
boxes that we check every single day to keep our
fitnesses in check. So I hope you found this episode great,
Like and share it with your friends and maybe start
(17:45):
getting some dex of scans if you're If you want
to see this type of data yourself, okay, talk to
you soon.
Speaker 2 (17:50):
Bye,
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