#242 - AMA #44: Peter's historical changes in body composition with his evolving dietary, fasting, and training protocols

<a href="https://peterattiamd.com/ama44/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed"> View the Show Notes Page for This Episode</a> <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed"> Become a Member to Receive Exclusive Content</a> <a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a> In this "Ask Me Anything" (AMA) episode, Peter reviews the last 12+ years of his DEXA scan results revealing the changes to his body composition, lean muscle mass, visceral adipose tissue, and more. He explains how his body composition and blood biomarkers were impacted by the various dietary approaches (ketosis, fasting, high protein, etc.) and training protocols (primarily endurance, primarily strength training, etc.) he has undertaken over the years. Furthermore, Peter explains his planned approach moving forward following his most recent DEXA scan in late 2022. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed">private RSS feed </a>or our website at the <a href="http://peterattiamd.com/ama44/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed">AMA #44 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230213-pod-ama44&utm_content=230213-pod-ama44-podfeed">here</a>. We discuss: <ul type="disc"> <li>DEXA scans and other methods for tracking body composition [2:30];</li> <li>Importance of tracking data over time to see trends [10:15];</li> <li>DEXA scans in 2011: swimming, lifting, and a carb-restricted diet [12:45];</li> <li>DEXA scans 2012-2014 during Peter's time on a strict ketogenic diet [18:30];</li> <li>Blood biomarkers for evaluating metabolic health [25:15];</li> <li>DEXA scan in 2020 after several years of regularly engaging in time-restricted feeding and prolonged fasting protocols [28:45];</li> <li>DEXA scan in 2021: shifting focus to adding muscle, high-protein diet, and more strength training [40:00];</li> <li>DEXA scan in early 2022: eating additional calories and adding blood flow restriction (BFR) to his workouts [44:45];</li> <li>DEXA scan in late 2022: a dramatic change following shoulder surgery, and the impact of stress [48:30];</li> <li>Peter's approach moving forward following his most recent DEXA scan [59:15];</li> <li>A rundown of the various nutritional methods of energy restriction [1:06:15];</li> <li>Current thoughts on fasting and key takeaways [1:09:45]; and</li> <li>More.</li> </ul> Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a>

Actionable Insights

1. Annual DEXA Scan Protocol

Get DEXA scans at least once a year, as it’s considered a very important practice for monitoring body composition and health metrics.

2. Monitor Health Data Trends

Keep a historical record of health metrics, including DEXA data and lab results, to observe trends over time rather than just isolated current numbers.

3. Target High Muscle Mass

Aim to be north of the 75th percentile for Appendicular Lean Mass Index (ALMI) and Fat-Free Mass Index (FFMI) to ensure adequate muscle mass for your age and sex.

4. Recognize Visceral Fat Risks

Understand that visceral fat is highly inflammatory and problematic, contributing to disease, and should be minimized as it indicates exceeding safe fat storage capacity.

5. Access Full AMA Episodes

Become a member at peteratiamd.com/subscribe to access complete AMA episodes, comprehensive show notes, private podcast feeds, and other exclusive benefits.

6. Download Member Podcast Feed

If you are already a member, download the member-only podcast feed at peteratiamd.com/members to get full access to content without listening to sneak peeks.

7. Engage with Peter Attia

Connect with Peter Attia on Twitter, Instagram, and Facebook using the ID @peteratiamd, and leave reviews on podcast platforms to support the show.