<div><span> In this "Ask Me Anything" (AMA) episode, Peter and Bob discuss different methods to evaluate body composition. They explore ways of measuring body fat, delineating between subcutaneous and visceral fat, and go over best strategies for improving body composition and optimizing health. They also discuss insulin resistance using a patient case study that highlights interventions capable of reversing the condition. Finally, Peter addresses his level of concern about a recent Consumer Report finding that Topo Chico had the highest levels of a class of synthetic chemicals (PFAS) of all the carbonated bottled waters tested. Peter concludes by sharing if the finding will change his consumption habits. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the </span><span class="markwfosgd6kw">AMA</span><span>. If you're a subscriber, you can now listen to this full episode on your </span><a href="https://peterattiamd.com/members/private-podcast-feed/" rel="noopener noreferrer" target="_blank">private RSS feed</a><span> or on our website at the </span><a href="https://peterattiamd.com/ama17" title="https://peterattiamd.com/ama17"><span class="markwfosgd6kw">AMA</span> #17 show notes page</a><span>. If you are not a subscriber, you can learn more about the subscriber benefits </span><a href="https://peterattiamd.com/subscribe/" rel="noopener noreferrer" target="_blank">here</a><span>.</span></div> <div> <div> <div> </div> </div> We discuss:<br /> <ul> <li>Body mass index (BMI) vs. body fat percentage (BF%) (1:45);</li> <li>Methods of assessing body fat—Magnetic Resonance Imaging (MRI) (6:25);</li> <li>The different types of body fat (9:00);</li> <li>Methods of assessing body fat—Computed Tomography (CT Scan) (12:00);</li> <li>Methods of assessing body fat—Dual-Energy X-ray Absorptiometry (DEXA) (14:30);</li> <li>Methods of assessing body fat—Hydrostatic/Underwater Weighing (19:25);</li> <li>Methods of assessing body fat—Air Displacement (Bod Pod) (22:25);</li> <li>Methods of assessing body fat—Skinfold measurement (23:55);</li> <li>Methods of assessing body fat—Total Body Water (27:15);</li> <li>Methods of assessing body fat—Bioelectrical Impedance (BIA) (28:45);</li> <li>The optimal body fat percentage, muscle mass, and the best strategy to improve body composition (31:30);</li> <li>Defining insulin resistance and the steps to reverse it (40:15);</li> <li>Patient case study: Reversing insulin resistance (49:00);</li> <li>Addressing the recent finding of high levels of PFOA in Topo Chico (58:25); and</li> <li>More.</li> </ul> <p>Learn more: <a href="https://peterattiamd.com/">https://peterattiamd.com/</a><br /> <br /> Show notes page for this episode: <a href="https://peterattiamd.com/ama17">https://peterattiamd.com/ama17</a> <br /> <br /> Subscribe to receive exclusive subscriber-only content: <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a><br /> <br /> Sign up to receive Peter's email newsletter: <a href="https://peterattiamd.com/newsletter/">https://peterattiamd.com/newsletter/</a><br /> <br /> Connect with Peter on <a href="http://Facebook.com/PeterAttiaMD"><u>Faceboo</u></a><u>k</u> | <a href="http://Twitter.com/PeterAttiaMD"><u>Twitter</u></a> | <a href="http://Instagram.com/PeterAttiaMD"><u>Instagram</u></a>.</p> </div>
Actionable Insights
1. Seek Professional Medical Advice
Always seek professional medical advice, diagnosis, or treatment from your healthcare professionals for any medical conditions, as the podcast content is for general informational purposes only and not a substitute for professional medical care.
2. Minimize Visceral Fat
Actively work to minimize visceral fat, the fat located beneath the fascia around your organs, as it is strongly associated with metabolic disease and is the type of fat you want to avoid.
3. Track Visceral Fat
If possible, track and manage your total amount of visceral fat (e.g., in pounds or as a percentage of body weight), as this metric is considered a superior indicator for metabolic health compared to BMI, weight, or even total body fat percentage.
4. Avoid Whole Body CT Scans
Never undergo a whole body CT scan for purposes like body fat measurement or cancer screening, as it exposes you to significant and potentially harmful levels of radiation (e.g., 50 millisieverts, which is the annual allotment) and can predispose you to cancer.
5. Prioritize Body Fat Percentage
Focus on your body fat percentage over Body Mass Index (BMI) for a more accurate assessment of health, understanding that a lower body fat percentage at a higher BMI can be far healthier than a higher body fat percentage at a lower BMI (the “skinny fat” phenotype).
6. Measure Body Fat Accurately
To achieve a deeper understanding and “next level of thinking” regarding your health, ensure you are able to measure your body fat somewhat accurately.
7. Limit Annual Radiation Exposure
Strive to keep your annual radiation exposure below 10 millisieverts, if possible, to minimize potential health risks.
8. Use CT Scans Judiciously
Utilize CT scans only when medically necessary and judiciously, as they involve radiation exposure and are not appropriate for measuring body fat.
9. Target Healthy BMI Range
Aim for a Body Mass Index (BMI) between 20 and 25, as individuals within this range are generally considered healthier than those with a BMI between 35 and 40.
10. Review Conflicts of Interest
To ensure transparency and informed decision-making, review Peter Attia’s disclosures regarding his investments and advisory roles by visiting peteratiamd.com/about.