Have you ever wondered how to go beyond the numbers on a scale?
Unlock the secrets to mastering your fitness journey with our latest episode, in which we explore the nuances of body composition tests.
We'll break down the science to reveal how these tests offer detailed insights into bone density, muscle mass, unhealthy fats, and water content. Join us as we compare the pros and cons of MRI and DEXA scans—two gold standards in body composition measurement.
You'll hear our anecdotes and tips to understand the practicality, cost, and accessibility of these methods, empowering you to make well-informed decisions on your path to better health.
In the second part, we focus on the accuracy of bioelectrical impedance testing. We'll emphasize the critical role of consistent testing conditions, such as hydration levels and the time of day, to ensure reliable results.
Are you curious about tracking body fat?
We'll share our experiences with Tanita scales and the importance of averaging weekly results for a more accurate baseline.
Discover the benefits of in-body scan machines, which provide detailed segmental analysis, helping you identify muscle imbalances or the lingering effects of past injuries. Finally, we'll introduce you to the Bod Pod method, an incredibly efficient and precise way to measure body volume and density through air displacement.
Get ready to transform your fitness journey with insights that offer a comprehensive look at what your body is truly made of.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dai Manuel (00:04):
Hey there, 2% Collective.
Welcome back to another episodeof the 2% Solution.
I'm your host, di Manuel, andtoday we're going to break down
something that might seem alittle complex, but it's super
important for anyone seriousabout their health and their
fitness journeys.
Today we're going to talk aboutbody composition tests.
(00:25):
Now, these are specificallydevices that are great at not
just telling us how much weweigh and body sizes and just
our mass, but it actually getsright down to the nitty gritty
and lets us know about.
Well, what's our bone density?
Do we have any imbalancesmuscle mass wise?
Are we carrying any extra ofthat unhealthy fats you know,
(00:47):
the brown fats subcutaneouslylining our organs right down to
how much muscle mass, how muchwater content do we have and how
much density of bones do wehave.
So it really gives you a goodoverview of all the little
insights that your body probablywants to tell you, but maybe we
just aren't able to detect itwith the types of scales that we
(01:08):
use today.
So I'm going to dive into someof these really cool devices and
different ways of testing thatI know.
Once you establish a startingpoint, you now have something
concrete that you can compare toas you progress along your own
health and wellness journey,because you know, if you're not
tracking, you can't change it.
(01:28):
Right, what we don't measure,we can't change, as they say.
So, specifically, thedifferences we're going to talk
about today are between MRI,dexa scans and a bunch of other
body comp tests.
And if you've ever wonderedwhat these tests are, how they
work or why they even matter,well, this episode's for you.
So let's get at it.
(01:49):
What are body composition tests?
Right, let's talk about thatfirst.
These tests they help usunderstand what our bodies are
made of.
I mean, it's more than justweight, right?
You've heard me say that before.
We're more than just a numberon the scale, and I hope you
believe that, because I know,back in the day I just I got
really fed up with my scale.
I really did.
I just I just stopped using itand cause I just found that the
(02:12):
number was constantlyfluctuating give or take five,
six pounds daily, and that'spretty common.
You know, for a guy of my size,it's not a huge swing.
You know, I'm 215 pounds, sixfoot one, I'm a really big dude
and I got some good muscle masson me, always looking at this
number, just yo-yoing.
So I just stopped measuringuntil I discovered body
composition testing, because nowI could really gauge my
(02:35):
progress and figure out where Iwas making progress.
But where wasn't I, where was Istalled?
And these tests basically helpus understand everything that
our bodies are made of.
The number on the scale doesn'ttell the whole story If it
doesn't differentiate betweenfat mass, muscle mass, bone
density or water weight.
There's opportunity to findsomething better, and that's
(02:57):
where body composition testscome in.
They give us a much clearerpicture of what's happening
inside our bodies.
So let's start with the two goldstandards.
They're the most common, but,more importantly, why they're
common?
But really in medicalapplications or commercialized
environments?
Because you often have to payfor these types of tests and
most people don't have an MRImachine or a DEXA scan machine
(03:20):
sitting on their own.
I mean, that would be reallycool, but I live in a condo.
Let's talk about these two.
You know the two most reliablemethods for measuring body
composition is MRI and DEXAscans.
Now, these are not the samething, so understanding the
differences will help you decidewhich one is right for you.
So let's start with MRIsmagnetic resonance imaging.
It's typically known for itsuse in medical imaging to view
(03:44):
organs, tissues inside the body,but it can also be used to
measure body composition.
And, fortunately for me, theygot me into an MRI within 48
hours, which was great becausewe knew exactly where the
problem was, where it wasaggravating and, ultimately,
where we needed to focus theattention of the other
practitioners to help me throughit.
(04:04):
It was nine months, but hey,you know what?
According to that doctor, Iwasn't gonna be able to lift
again.
And I don't know if you'vefollowed some of my posts on
Instagram.
I'm putting up some numbers.
I'm getting back to sort oflike the weights I used to lift
back in my late twenties, earlythirties.
And here I am, late forties andactually stronger and fitter
than I've ever been.
So, yeah, anyways, I digress.
(04:25):
The big advantage with MRIs isit provides highly detailed
images as well, showing not justhow much fat and muscle that we
have, but exactly where it'slocated.
Now, according to a studypublished in Journal of Magnetic
Resonance Imaging I have linkedit in the show notes MRI is
considered the gold standard foraccuracy, especially when we're
(04:48):
assessing specific body areasin detail.
Some people will go in for anMRI scan.
They might just get their chestscanned or an arm scanned or a
leg scanned, and often when wego in for body comp testing it's
a full body scan takes a lotlonger and you usually have to
be prepared to invest a bit moreas well.
Body scan takes a lot longerand you usually have to be
prepared to invest a bit more aswell.
(05:08):
Mri scans can be quiteexpensive.
All right, they range fromseveral hundred bucks to over a
thousand dollars, depending onthe facility and the region that
you live in.
Like, if there's not many MRImachines around and you only got
access to a couple, they'reobviously going to charge a lot
more for it out of thatconvenience factor.
So do look into that, you know,and assess access to MRI for
body composition analysis.
It will probably be limited.
(05:30):
We often find them in hospitalsand at least up here in Canada.
To get an MRI you have to havea referral from a GP or another
doctor and even then you mighthave a wait list of six plus
months.
I swear they're still catchingup after COVID just because
there's not a ton of thosemachines around, based on the
expense of them.
But if you can get access toone, they're super cool and they
(05:50):
really are great for diagnosticpurposes, but you know, it may
not be something that's feasibleto continuously use for body
composition testing.
So yeah, unlike DEXA scans,which can make scheduling and
accessibility challenging youknow, that's where MRIs are a
problem DEXA scans, which canmake scheduling and
accessibility challenging youknow that's where MRIs are a
problem.
Dexa not so much.
Now, dexa scans dual energyX-ray absorption.
(06:13):
I just always call it a DEXAscan.
I never try to call it otherthan its acronym.
If you know how to pronounce it, send me a message.
On the other hand, these DEXAscans they're more commonly used
in fitness and health settings.
Dexa scans they're morecommonly used in fitness and
health settings.
Dexa uses low-dose x-rays todifferentiate between bone, fat
and muscle mass.
Now, it's less detailed than anMRI but is way quicker and
(06:34):
usually always more accessible,like here in Vancouver.
It's really cool.
We've got a couple of privatefacilities where you can
literally book in online, go infor a full DEXA scan and it only
costs you a couple hundredbucks.
It's really quite slick.
I try to go at least once ayear at least, but when I'm
really on the ball I go twice ayear, usually every six months.
Now, depending on the locationand facility, dexa scans are
(06:56):
usually more affordable and, asI said, they can be as low as
$50.
I've never paid that little.
I've paid as little as about$150.
And I've seen people pay uptowards $250.
It really depends on the amountof detail and what they provide
you after the fact.
Now, additionally, dexamachines are more widely
available, so it is easier toschedule and get access, and
(07:16):
that's what I really love and Iappreciate.
Now, in terms of accuracy, dexais highly reliable for measuring
body composition.
Studies have shown that DEXAcan estimate body fat within a
range of about 1% to 2% marginof error, so it's often a
preferred choice for a lot ofhealth professionals.
Even doctors will often referclients, especially if they're
really trying to pinpoint somebody composition or get an idea
(07:40):
of what's going on internally.
Dexa scans are great for that.
Now, according to the AmericanJournal of Clinical Nutrition,
dexa is one of the most accuratemethods for measuring overall
body comp, particularly thoughbone density, and this can be
invaluable for assessingosteoporosis risk.
To recommend to women,especially as they reach 45 plus
(08:00):
, getting your bone densitychecked at least annually, I
think, is a very goodprecautionary measure.
Obviously, dexa scans can reallygive you some great insights,
because you can get a pinpointright down to what bone part of
your body.
Or just imagine maybe you had aleg injury and you hurt that
leg and now you've had someatrophy of the muscle.
Well, maybe the bone wasdamaged as well.
(08:22):
Maybe you had a fracture thatyou weren't even aware of.
So it's kind of neat.
You can start to discover thesethings based on the level of
detail these tests provide.
It's more than just the numberon a scale.
Now, mri gives you pinpointprecision margin of error often
less than 1% for the most part,especially around localized fat
and muscle measurements, the H2O.
That's where you're going toget probably the 1% to 2% margin
(08:43):
of error.
That's not always as easy, butas far as the body mass, when it
comes to fat and muscle mass,oh man, it's almost spot on.
So what I would suggest is do alittle bit of due diligence.
Obviously, you can look intoboth of those methods, these
tests.
There's some more affordableones that are accessible and
easy stuff that you can bringhome with you.
(09:05):
Now, technology wasn't alwaysthat way.
I'll be honest.
I've been selling fitness quiteliterally hundreds of them a
month.
We would sell between our eightlocations and online, and it's
a fancy term, but it basicallymeans it's a body composition
(09:26):
test in a weight scale format.
So, like you're used to gettingin your home with those scales,
these are a little bitdifferent.
They have these little metalpads on that you stand on and
what happens is a current sentfrom one foot up your body does
this little travel.
It arcs up through the bodythrough the midsection, through
where all that adipose tissue,lean masses and obviously the
leaner you are, typically themore water mass you have, and
(09:48):
the more water mass you have,the quicker the current can
travel.
The more body fat you'recarrying, though, impedes the
current, means it slows it down.
So it's got all the algorithmsin there and it has to measure a
little bit differently.
For athletes, to just say,people that aren't competing or
training at a high level, thereis some subtle differences and
they've made some accounting forthat in the technology, and
(10:09):
it's just a matter of how youset the scale up before you use
it.
But you know you can also findthem in handheld devices now.
So this small current, justjust so you know, because it's
probably something you're likeoh my God, am I going to get
electric?
No, you don't feel the currentright.
You don't feel it at all andthey're generally quite
affordable.
I've seen prices ranging fromas low as 20 bucks on Amazon to,
(10:31):
as much as you know, we wereselling some home units that
were quite high quality uptowards the four years and we
were selling those tinnitusscales for about 250 bucks at
the top end.
So for a home scale, I meanthese are great and I do
recommend it because they are soaccessible and some gyms will
have them.
I know the gym I train at andcoach at the crossfit gym here
in vancouver.
They've got a tinnitus body fatscale there.
(10:51):
I actually think I sold it tothem like 15 years ago.
It still works, you know.
So, even though the accuracydoes vary significantly, the
errors will range between threeand 5% on the normal, especially
if you're dehydrated or youjust finished a workout.
That is not the best time ofday to use these types of scales
or to do any bioelectricalimpedance testing, because when
(11:13):
you're dehydrated it willconfuse muscle mass and fat
tissue, because that current isgoing to get slowed down because
your muscles are probablydehydrated, your body's
dehydrated, so that current isgoing to be impeded anyways,
just based on that.
So to be very accurate withthis.
I recommend, you know, do it atthe same time every day,
preferably in the morning, afteryou've had a couple of glasses
of water first thing, or end aday if you've been really
(11:34):
respecting your hydration.
But whatever time you decide todo it, make sure you do it the
same time Anytime you retest.
It's just going to be a good,more accurate comparison.
I know what I used to recommendto some of my clients that
would buy these Tanita scales is, you know, just for a week
straight, weigh yourself, doyour body fat percentage testing
or your body comp testing everyday same time, like, say, 7am
(11:56):
every day for a week, and thenaverage out those numbers.
That's going to probably giveyou pretty close to your
accurate thing and then, fromthat point moving forward, you
have a starting point and onceyou have a starting point, you
can start to gauge progress orthe opposite.
You start seeing oh, that was areally nice holiday down in
Mexico.
Oh, too good of a holiday, Iguess.
(12:17):
And at least you can start topick up on those things and make
better decisions.
Now another really cool unitthat we'll find in typically
light commercial applications.
I know a couple of good friendsof mine, ash, at a move down in
Florida, they've just honestlyjust invested in one of these
for their calisthenics gym,which is really cool.
He's been on one of our pastepisodes here on the 2% Solution
(12:38):
.
He's a functional medicinepractitioner and acupuncturist
and someone I've been workingwith for a long time with my
autoimmune condition and he'sgot an in-body scan machine.
I always get to play with it.
I think it's really cool, butthe way it works and why it's so
popular the fitness and healthsettings are really slick.
You know it uses bioelectricalimpedance analysis, so same as
(13:00):
those scales I just mentioned,but it provides more detailed
segmental analysis.
So this is like muscledistribution and fat mass in
specific body parts.
So it starts to give you alittle bit of a comparison so
you can say left to right arm,how does it compare?
How's the forearms compare?
Biceps, shoulders, you know.
Chest pectorals, gl, you know.
So it's really quite cool, youknow, if you want to be that
(13:20):
specific and get some betterinsights onto what's going on,
obviously I did this with myDEXA scan, but it was really
neat because DEXA scan uploadsto a cloud.
You know all your results andall these DEXA machines are
basically linked through acommon manufacturer which
collects all this data,obviously not our personal
information, but the generalinformation it does collect if
we give it permission.
(13:40):
And I gave it permissionbecause I was like, yeah, I want
to see.
How am I comparing againstother 47 year old dudes around
the world that have done DEXAscans?
And a funny thing was it cameback I was top 1%.
So it made me feel pretty goodthat my health choices are
making a difference in a goodway.
(14:05):
But here's the funny thing wewere like looking at my
composition and I had thisdisparity by a half pound of
muscle difference and it wasbetween my left and my right
butt cheek, quite, literally myleft and right butt cheek.
There's a half pound massdifference.
And I had a really crazy groininjury years ago and I remember
for the longest time I wascompensating the way I would
walk, the way I would do squats,the way I would do pretty much
anything.
And you know it's been yearssince then.
(14:27):
It hasn't really aggravated me.
I've been training the normalway that I am, but I just
remember it was a good year.
I know I was modifying a lot ofmovements, which means that I
wasn't using all of themusculature.
The normal way, I wouldprobably not firing certain
parts of my glute, particularlymy glute meat on my left side.
Hence you get a bit of adifference in muscle mass.
So these are the cool thingsyou can start to learn when you
(14:50):
find out what parts of ourbodies might be carrying an
imbalance.
It could be leading to lack oftraining, lack of attention or,
most common you know, some sortof an injury that we've just
ignored and never worked throughto fix or correct and as such
it creates an imbalance.
And in-body scans typically runabout $25 to $50 a test.
So again, they're veryaffordable.
(15:11):
Similar in margins of errors,about three to 5%, very
non-invasive though.
So they're really easy.
You'll find them in gyms,health clinics, wellness centers
all over the place, likethey're.
They're really quite good.
So definitely one to check outat your local gyms if they have
one, and just put yourself in Abod pod.
This is kind of cool it's.
It looks like a big egg.
And so when you go to your bodpod test and you get into your
(15:33):
skimpies and you step into thislittle pot, quite literally a
big looking egg.
And this method that he uses iscalled error displacement
method and it measures bodyvolume and then calculates body
density to determine your bodycomposition.
The error of margin is onlyabout 1% to 2%, which is similar
to what we saw with the DEXAscan, and quick, often taking
(15:56):
only a few minutes, like quiteliterally.
When I went in, I was in andout of the place in 20 minutes
and I had this full report on mybody comp.
Now, one thing about bod podsare they're not as widely as
available as other methods.
So because they are costly tobuy one of those machines and
obviously if the centers orwhoever's investing in those
didn't doesn't go that method,they might go with like an
(16:17):
in-body scan or something that'sa little bit more well known.
Obviously it just doesn't makeit accessible.
I, I know if I I think there'stwo places in the lower mainland
like this is all vancouver.
We got a population about twomillion people.
I think there's like three bodpods available for like the two
million people that live aroundhere.
So you can see it's not a lotof options when it comes to the
bod pod, but it's still prettycool and they cost per session
(16:37):
is about 45 to a hundred bucks.
You will usually find bod pods,and more so, like research
facilities, universities andvery specialized fitness centers
.
And then, lastly, I'd beneglectful if I didn't at least
mention the skin foldmeasurements.
Chances are, you probably hadthose kinds of tests done before
, maybe in high school during anold phys ed class, where they
(16:59):
brought out the calipers and thephys ed teacher started to
teach you how to measure eachother's body fat.
Anyways, hard one to do, okay,because you got to know what you
do.
This old school method usescalipers and this measures the
thickness of skin folds atvarious sites on your body.
It's not high tech, it's reallylow tech.
It can be reasonably accurate,but usually only when done by a
(17:22):
trained professional.
The margin of error when doneby a trained professional
skinfold calipers are superinexpensive.
Typically they cost about fiveto 50 bucks.
I had a digital version of itwhen I was personal training a
lot and then I would use it withmy clients, like this is before
.
I got a Tanita scale because itwas easier to just bring my
scale and get in a stand onsomething than it was to try to
do these caliper tests, cause italso takes a lot longer to do
(17:42):
the caliper test.
But I remember I had thisdigital one and it would
actually light up a light toshow me what area I was supposed
to pinch and for how long, andit would keep track of all those
measurements digitally and thengive me a reader.
At the end it was actuallypretty accurate.
I wasn't impressed by it, butthat was getting upwards of the
$50 range for a caliper.
When you start looking at thedigital ones, the accuracy at
(18:04):
the end of the day it depends onhuman okay, human inputs and
human action.
It's really the person takingthe measurements.
Professional assessments areusually accessible in fitness
centers or through personaltrainers.
If someone's trying to do yourskinfold testing, it's just a
matter of making sure they'reexperienced with it.
Done it a lot, otherwise itmight give you a number that one
could be completely off and awrong number is useless to you
(18:26):
as far as goal setting andreally making better decisions.
But also too, I mean, theymight give you a number that you
really like, but it could becompletely wrong too, which
would then also dictate thatwhat you did after getting that
number might be very differentif erroneous.
So all of these tests have prosand cons.
The best one for you depends onyour specific needs and what
(18:46):
you have access to.
All right, so I've talked aboutall the tech, the equipment.
I think you got a good idea,but we really need to talk about
the why before I close out thisepisode today.
Because you got to know whyknowing your stats matters at
all.
So why should you care aboutany of these numbers?
Anyways, knowing your bodycomposition is crucial for
(19:08):
setting realistic health andfitness goals.
For instance, a regular scalewon't tell you if you're losing
fat or muscle, but a DEXA scanwill.
Understanding your bodycomposition can help you tailor
your diet, your exercise, yourrecovery strategies way more
effectively.
For example, let's say you findout you have low bone density.
Well, you might as wellprioritize weight-bearing
(19:31):
exercise as well as acalcium-rich diet to start
strengthening your bones.
According to the NationalInstitutes of Health,
maintaining a healthy bodycomposition is linked to lower
risk of chronic diseases likediabetes, heart disease and some
forms of cancer.
It's not just about lookinggood, it's about feeling good
and living longer, healthierlives.
(19:54):
All right, 2% CollectiveWarriors.
That's the lowdown on MRIversus DEXA scans, as well as
some of those other bodycomposition tests.
Remember, knowledge is power.
By understanding your bodybetter, you can make informed
decisions to help you live yourbest life.
If you want to dive deeper insome of the things that I talked
(20:15):
about today, check out thelinks in the show notes.
I linked to the Journal ofMagnetic Resonance Imaging,
american Journal of ClinicalNutrition, as well as some
resources from the NationalInstitutes of Health.
All are great starting pointsfor anyone serious about their
health.
Well, that's it.
Thanks for tuning in to thisepisode of the 2% Solution.
If you found some of this infovaluable, share it with someone
(20:41):
who wants to improve their ownhealth, and don't forget to
follow us on social and leave usa review if you love the
podcast.
Stay informed, stay strong andkeep pushing your limits.
I'm Diamond Well and you'vebeen listening to the 2%
Solution.
Let's keep thriving togetherand I'll see you next time.
Hey there, 2% Collective.
Welcome back to another episodeof the 2% Solution.
I'm your host, di Manuel, andtoday we're going to break down
something that might seem alittle complex, but it's super
important for anyone seriousabout their health and their
fitness journeys.
Today we're going to talk aboutbody composition tests.
(00:25):
Now, these are specificallydevices that are great at not
just telling us how much weweigh and body sizes and just
our mass, but it actually getsright down to the nitty gritty
and lets us know about.
Well, what's our bone density?
Do we have any imbalancesmuscle mass wise?
Are we carrying any extra ofthat unhealthy fats you know,
(00:47):
the brown fats subcutaneouslylining our organs right down to
how much muscle mass, how muchwater content do we have and how
much density of bones do wehave.
So it really gives you a goodoverview of all the little
insights that your body probablywants to tell you, but maybe we
just aren't able to detect itwith the types of scales that we
(01:08):
use today.
So I'm going to dive into someof these really cool devices and
different ways of testing thatI know.
Once you establish a startingpoint, you now have something
concrete that you can compare toas you progress along your own
health and wellness journey,because you know, if you're not
tracking, you can't change it.
(01:28):
Right, what we don't measure,we can't change, as they say.
So, specifically, thedifferences we're going to talk
about today are between MRI,dexa scans and a bunch of other
body comp tests.
And if you've ever wonderedwhat these tests are, how they
work or why they even matter,well, this episode's for you.
So let's get at it.
(01:49):
What are body composition tests?
Right, let's talk about thatfirst.
These tests they help usunderstand what our bodies are
made of.
I mean, it's more than justweight, right?
You've heard me say that before.
We're more than just a numberon the scale, and I hope you
believe that, because I know,back in the day I just I got
really fed up with my scale.
I really did.
I just I just stopped using itand cause I just found that the
(02:12):
number was constantlyfluctuating give or take five,
six pounds daily, and that'spretty common.
You know, for a guy of my size,it's not a huge swing.
You know, I'm 215 pounds, sixfoot one, I'm a really big dude
and I got some good muscle masson me, always looking at this
number, just yo-yoing.
So I just stopped measuringuntil I discovered body
composition testing, because nowI could really gauge my
(02:35):
progress and figure out where Iwas making progress.
But where wasn't I, where was Istalled?
And these tests basically helpus understand everything that
our bodies are made of.
The number on the scale doesn'ttell the whole story If it
doesn't differentiate betweenfat mass, muscle mass, bone
density or water weight.
There's opportunity to findsomething better, and that's
(02:57):
where body composition testscome in.
They give us a much clearerpicture of what's happening
inside our bodies.
So let's start with the two goldstandards.
They're the most common, but,more importantly, why they're
common?
But really in medicalapplications or commercialized
environments?
Because you often have to payfor these types of tests and
most people don't have an MRImachine or a DEXA scan machine
(03:20):
sitting on their own.
I mean, that would be reallycool, but I live in a condo.
Let's talk about these two.
You know the two most reliablemethods for measuring body
composition is MRI and DEXAscans.
Now, these are not the samething, so understanding the
differences will help you decidewhich one is right for you.
So let's start with MRIsmagnetic resonance imaging.
It's typically known for itsuse in medical imaging to view
(03:44):
organs, tissues inside the body,but it can also be used to
measure body composition.
And, fortunately for me, theygot me into an MRI within 48
hours, which was great becausewe knew exactly where the
problem was, where it wasaggravating and, ultimately,
where we needed to focus theattention of the other
practitioners to help me throughit.
(04:04):
It was nine months, but hey,you know what?
According to that doctor, Iwasn't gonna be able to lift
again.
And I don't know if you'vefollowed some of my posts on
Instagram.
I'm putting up some numbers.
I'm getting back to sort oflike the weights I used to lift
back in my late twenties, earlythirties.
And here I am, late forties andactually stronger and fitter
than I've ever been.
So, yeah, anyways, I digress.
(04:25):
The big advantage with MRIs isit provides highly detailed
images as well, showing not justhow much fat and muscle that we
have, but exactly where it'slocated.
Now, according to a studypublished in Journal of Magnetic
Resonance Imaging I have linkedit in the show notes MRI is
considered the gold standard foraccuracy, especially when we're
(04:48):
assessing specific body areasin detail.
Some people will go in for anMRI scan.
They might just get their chestscanned or an arm scanned or a
leg scanned, and often when wego in for body comp testing it's
a full body scan takes a lotlonger and you usually have to
be prepared to invest a bit moreas well.
Body scan takes a lot longerand you usually have to be
prepared to invest a bit more aswell.
(05:08):
Mri scans can be quiteexpensive.
All right, they range fromseveral hundred bucks to over a
thousand dollars, depending onthe facility and the region that
you live in.
Like, if there's not many MRImachines around and you only got
access to a couple, they'reobviously going to charge a lot
more for it out of thatconvenience factor.
So do look into that, you know,and assess access to MRI for
body composition analysis.
It will probably be limited.
(05:30):
We often find them in hospitalsand at least up here in Canada.
To get an MRI you have to havea referral from a GP or another
doctor and even then you mighthave a wait list of six plus
months.
I swear they're still catchingup after COVID just because
there's not a ton of thosemachines around, based on the
expense of them.
But if you can get access toone, they're super cool and they
(05:50):
really are great for diagnosticpurposes, but you know, it may
not be something that's feasibleto continuously use for body
composition testing.
So yeah, unlike DEXA scans,which can make scheduling and
accessibility challenging youknow, that's where MRIs are a
problem DEXA scans, which canmake scheduling and
accessibility challenging youknow that's where MRIs are a
problem.
Dexa not so much.
Now, dexa scans dual energyX-ray absorption.
(06:13):
I just always call it a DEXAscan.
I never try to call it otherthan its acronym.
If you know how to pronounce it, send me a message.
On the other hand, these DEXAscans they're more commonly used
in fitness and health settings.
Dexa scans they're morecommonly used in fitness and
health settings.
Dexa uses low-dose x-rays todifferentiate between bone, fat
and muscle mass.
Now, it's less detailed than anMRI but is way quicker and
(06:34):
usually always more accessible,like here in Vancouver.
It's really cool.
We've got a couple of privatefacilities where you can
literally book in online, go infor a full DEXA scan and it only
costs you a couple hundredbucks.
It's really quite slick.
I try to go at least once ayear at least, but when I'm
really on the ball I go twice ayear, usually every six months.
Now, depending on the locationand facility, dexa scans are
(06:56):
usually more affordable and, asI said, they can be as low as
$50.
I've never paid that little.
I've paid as little as about$150.
And I've seen people pay uptowards $250.
It really depends on the amountof detail and what they provide
you after the fact.
Now, additionally, dexamachines are more widely
available, so it is easier toschedule and get access, and
(07:16):
that's what I really love and Iappreciate.
Now, in terms of accuracy, dexais highly reliable for measuring
body composition.
Studies have shown that DEXAcan estimate body fat within a
range of about 1% to 2% marginof error, so it's often a
preferred choice for a lot ofhealth professionals.
Even doctors will often referclients, especially if they're
really trying to pinpoint somebody composition or get an idea
(07:40):
of what's going on internally.
Dexa scans are great for that.
Now, according to the AmericanJournal of Clinical Nutrition,
dexa is one of the most accuratemethods for measuring overall
body comp, particularly thoughbone density, and this can be
invaluable for assessingosteoporosis risk.
To recommend to women,especially as they reach 45 plus
(08:00):
, getting your bone densitychecked at least annually, I
think, is a very goodprecautionary measure.
Obviously, dexa scans can reallygive you some great insights,
because you can get a pinpointright down to what bone part of
your body.
Or just imagine maybe you had aleg injury and you hurt that
leg and now you've had someatrophy of the muscle.
Well, maybe the bone wasdamaged as well.
(08:22):
Maybe you had a fracture thatyou weren't even aware of.
So it's kind of neat.
You can start to discover thesethings based on the level of
detail these tests provide.
It's more than just the numberon a scale.
Now, mri gives you pinpointprecision margin of error often
less than 1% for the most part,especially around localized fat
and muscle measurements, the H2O.
That's where you're going toget probably the 1% to 2% margin
(08:43):
of error.
That's not always as easy, butas far as the body mass, when it
comes to fat and muscle mass,oh man, it's almost spot on.
So what I would suggest is do alittle bit of due diligence.
Obviously, you can look intoboth of those methods, these
tests.
There's some more affordableones that are accessible and
easy stuff that you can bringhome with you.
(09:05):
Now, technology wasn't alwaysthat way.
I'll be honest.
I've been selling fitness quiteliterally hundreds of them a
month.
We would sell between our eightlocations and online, and it's
a fancy term, but it basicallymeans it's a body composition
(09:26):
test in a weight scale format.
So, like you're used to gettingin your home with those scales,
these are a little bitdifferent.
They have these little metalpads on that you stand on and
what happens is a current sentfrom one foot up your body does
this little travel.
It arcs up through the bodythrough the midsection, through
where all that adipose tissue,lean masses and obviously the
leaner you are, typically themore water mass you have, and
(09:48):
the more water mass you have,the quicker the current can
travel.
The more body fat you'recarrying, though, impedes the
current, means it slows it down.
So it's got all the algorithmsin there and it has to measure a
little bit differently.
For athletes, to just say,people that aren't competing or
training at a high level, thereis some subtle differences and
they've made some accounting forthat in the technology, and
(10:09):
it's just a matter of how youset the scale up before you use
it.
But you know you can also findthem in handheld devices now.
So this small current, justjust so you know, because it's
probably something you're likeoh my God, am I going to get
electric?
No, you don't feel the currentright.
You don't feel it at all andthey're generally quite
affordable.
I've seen prices ranging fromas low as 20 bucks on Amazon to,
(10:31):
as much as you know, we wereselling some home units that
were quite high quality uptowards the four years and we
were selling those tinnitusscales for about 250 bucks at
the top end.
So for a home scale, I meanthese are great and I do
recommend it because they are soaccessible and some gyms will
have them.
I know the gym I train at andcoach at the crossfit gym here
in vancouver.
They've got a tinnitus body fatscale there.
(10:51):
I actually think I sold it tothem like 15 years ago.
It still works, you know.
So, even though the accuracydoes vary significantly, the
errors will range between threeand 5% on the normal, especially
if you're dehydrated or youjust finished a workout.
That is not the best time ofday to use these types of scales
or to do any bioelectricalimpedance testing, because when
(11:13):
you're dehydrated it willconfuse muscle mass and fat
tissue, because that current isgoing to get slowed down because
your muscles are probablydehydrated, your body's
dehydrated, so that current isgoing to be impeded anyways,
just based on that.
So to be very accurate withthis.
I recommend, you know, do it atthe same time every day,
preferably in the morning, afteryou've had a couple of glasses
of water first thing, or end aday if you've been really
(11:34):
respecting your hydration.
But whatever time you decide todo it, make sure you do it the
same time Anytime you retest.
It's just going to be a good,more accurate comparison.
I know what I used to recommendto some of my clients that
would buy these Tanita scales is, you know, just for a week
straight, weigh yourself, doyour body fat percentage testing
or your body comp testing everyday same time, like, say, 7am
(11:56):
every day for a week, and thenaverage out those numbers.
That's going to probably giveyou pretty close to your
accurate thing and then, fromthat point moving forward, you
have a starting point and onceyou have a starting point, you
can start to gauge progress orthe opposite.
You start seeing oh, that was areally nice holiday down in
Mexico.
Oh, too good of a holiday, Iguess.
(12:17):
And at least you can start topick up on those things and make
better decisions.
Now another really cool unitthat we'll find in typically
light commercial applications.
I know a couple of good friendsof mine, ash, at a move down in
Florida, they've just honestlyjust invested in one of these
for their calisthenics gym,which is really cool.
He's been on one of our pastepisodes here on the 2% Solution
(12:38):
.
He's a functional medicinepractitioner and acupuncturist
and someone I've been workingwith for a long time with my
autoimmune condition and he'sgot an in-body scan machine.
I always get to play with it.
I think it's really cool, butthe way it works and why it's so
popular the fitness and healthsettings are really slick.
You know it uses bioelectricalimpedance analysis, so same as
(13:00):
those scales I just mentioned,but it provides more detailed
segmental analysis.
So this is like muscledistribution and fat mass in
specific body parts.
So it starts to give you alittle bit of a comparison so
you can say left to right arm,how does it compare?
How's the forearms compare?
Biceps, shoulders, you know.
Chest pectorals, gl, you know.
So it's really quite cool, youknow, if you want to be that
(13:20):
specific and get some betterinsights onto what's going on,
obviously I did this with myDEXA scan, but it was really
neat because DEXA scan uploadsto a cloud.
You know all your results andall these DEXA machines are
basically linked through acommon manufacturer which
collects all this data,obviously not our personal
information, but the generalinformation it does collect if
we give it permission.
(13:40):
And I gave it permissionbecause I was like, yeah, I want
to see.
How am I comparing againstother 47 year old dudes around
the world that have done DEXAscans?
And a funny thing was it cameback I was top 1%.
So it made me feel pretty goodthat my health choices are
making a difference in a goodway.
(14:05):
But here's the funny thing wewere like looking at my
composition and I had thisdisparity by a half pound of
muscle difference and it wasbetween my left and my right
butt cheek, quite, literally myleft and right butt cheek.
There's a half pound massdifference.
And I had a really crazy groininjury years ago and I remember
for the longest time I wascompensating the way I would
walk, the way I would do squats,the way I would do pretty much
anything.
And you know it's been yearssince then.
(14:27):
It hasn't really aggravated me.
I've been training the normalway that I am, but I just
remember it was a good year.
I know I was modifying a lot ofmovements, which means that I
wasn't using all of themusculature.
The normal way, I wouldprobably not firing certain
parts of my glute, particularlymy glute meat on my left side.
Hence you get a bit of adifference in muscle mass.
So these are the cool thingsyou can start to learn when you
(14:50):
find out what parts of ourbodies might be carrying an
imbalance.
It could be leading to lack oftraining, lack of attention or,
most common you know, some sortof an injury that we've just
ignored and never worked throughto fix or correct and as such
it creates an imbalance.
And in-body scans typically runabout $25 to $50 a test.
So again, they're veryaffordable.
(15:11):
Similar in margins of errors,about three to 5%, very
non-invasive though.
So they're really easy.
You'll find them in gyms,health clinics, wellness centers
all over the place, likethey're.
They're really quite good.
So definitely one to check outat your local gyms if they have
one, and just put yourself in Abod pod.
This is kind of cool it's.
It looks like a big egg.
And so when you go to your bodpod test and you get into your
(15:33):
skimpies and you step into thislittle pot, quite literally a
big looking egg.
And this method that he uses iscalled error displacement
method and it measures bodyvolume and then calculates body
density to determine your bodycomposition.
The error of margin is onlyabout 1% to 2%, which is similar
to what we saw with the DEXAscan, and quick, often taking
(15:56):
only a few minutes, like quiteliterally.
When I went in, I was in andout of the place in 20 minutes
and I had this full report on mybody comp.
Now, one thing about bod podsare they're not as widely as
available as other methods.
So because they are costly tobuy one of those machines and
obviously if the centers orwhoever's investing in those
didn't doesn't go that method,they might go with like an
(16:17):
in-body scan or something that'sa little bit more well known.
Obviously it just doesn't makeit accessible.
I, I know if I I think there'stwo places in the lower mainland
like this is all vancouver.
We got a population about twomillion people.
I think there's like three bodpods available for like the two
million people that live aroundhere.
So you can see it's not a lotof options when it comes to the
bod pod, but it's still prettycool and they cost per session
(16:37):
is about 45 to a hundred bucks.
You will usually find bod pods,and more so, like research
facilities, universities andvery specialized fitness centers
.
And then, lastly, I'd beneglectful if I didn't at least
mention the skin foldmeasurements.
Chances are, you probably hadthose kinds of tests done before
, maybe in high school during anold phys ed class, where they
(16:59):
brought out the calipers and thephys ed teacher started to
teach you how to measure eachother's body fat.
Anyways, hard one to do, okay,because you got to know what you
do.
This old school method usescalipers and this measures the
thickness of skin folds atvarious sites on your body.
It's not high tech, it's reallylow tech.
It can be reasonably accurate,but usually only when done by a
(17:22):
trained professional.
The margin of error when doneby a trained professional
skinfold calipers are superinexpensive.
Typically they cost about fiveto 50 bucks.
I had a digital version of itwhen I was personal training a
lot and then I would use it withmy clients, like this is before
.
I got a Tanita scale because itwas easier to just bring my
scale and get in a stand onsomething than it was to try to
do these caliper tests, cause italso takes a lot longer to do
(17:42):
the caliper test.
But I remember I had thisdigital one and it would
actually light up a light toshow me what area I was supposed
to pinch and for how long, andit would keep track of all those
measurements digitally and thengive me a reader.
At the end it was actuallypretty accurate.
I wasn't impressed by it, butthat was getting upwards of the
$50 range for a caliper.
When you start looking at thedigital ones, the accuracy at
(18:04):
the end of the day it depends onhuman okay, human inputs and
human action.
It's really the person takingthe measurements.
Professional assessments areusually accessible in fitness
centers or through personaltrainers.
If someone's trying to do yourskinfold testing, it's just a
matter of making sure they'reexperienced with it.
Done it a lot, otherwise itmight give you a number that one
could be completely off and awrong number is useless to you
(18:26):
as far as goal setting andreally making better decisions.
But also too, I mean, theymight give you a number that you
really like, but it could becompletely wrong too, which
would then also dictate thatwhat you did after getting that
number might be very differentif erroneous.
So all of these tests have prosand cons.
The best one for you depends onyour specific needs and what
(18:46):
you have access to.
All right, so I've talked aboutall the tech, the equipment.
I think you got a good idea,but we really need to talk about
the why before I close out thisepisode today.
Because you got to know whyknowing your stats matters at
all.
So why should you care aboutany of these numbers?
Anyways, knowing your bodycomposition is crucial for
(19:08):
setting realistic health andfitness goals.
For instance, a regular scalewon't tell you if you're losing
fat or muscle, but a DEXA scanwill.
Understanding your bodycomposition can help you tailor
your diet, your exercise, yourrecovery strategies way more
effectively.
For example, let's say you findout you have low bone density.
Well, you might as wellprioritize weight-bearing
(19:31):
exercise as well as acalcium-rich diet to start
strengthening your bones.
According to the NationalInstitutes of Health,
maintaining a healthy bodycomposition is linked to lower
risk of chronic diseases likediabetes, heart disease and some
forms of cancer.
It's not just about lookinggood, it's about feeling good
and living longer, healthierlives.
(19:54):
All right, 2% CollectiveWarriors.
That's the lowdown on MRIversus DEXA scans, as well as
some of those other bodycomposition tests.
Remember, knowledge is power.
By understanding your bodybetter, you can make informed
decisions to help you live yourbest life.
If you want to dive deeper insome of the things that I talked
(20:15):
about today, check out thelinks in the show notes.
I linked to the Journal ofMagnetic Resonance Imaging,
american Journal of ClinicalNutrition, as well as some
resources from the NationalInstitutes of Health.
All are great starting pointsfor anyone serious about their
health.
Well, that's it.
Thanks for tuning in to thisepisode of the 2% Solution.
If you found some of this infovaluable, share it with someone
(20:41):
who wants to improve their ownhealth, and don't forget to
follow us on social and leave usa review if you love the
podcast.
Stay informed, stay strong andkeep pushing your limits.
I'm Diamond Well and you'vebeen listening to the 2%
Solution.
Let's keep thriving togetherand I'll see you next time.
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