Body composition

And so the best way to do this is a couple of ways.

Any sort of body composition test can do this.

So whether this is a, um, a scan, uh, through like a DEXA scan, which is a gold standard, or other, uh, ways of bioelectrical impedance or other ways.

So there's a ton of different tests you can get that are pretty close.

The FFMI, the body fat composition, all this stuff can be done wherever.

I generally like to do that, though, as your very first activity.

The reason is we know that acute exercise can heavily influence things like body composition measurements because of infl- inflammation, water storage, et cetera.

So it's easiest to just sort of get that off of a 48-hour rest.

They wanna manage their blood sugar better.

They wanna shift body composition a little bit.

They still-

Decrease inflammation.

Yeah.

So undernourished.

I think that for a lot of menopausal women, um, especially ones that are really struggling with the changes in body composition, you know, they can intermittent fast.

Maybe they're doing it a couple days a week.

It's bone, muscle, organs, water.

And while we often focus heavily on losing body fat, this study reminds us that what we're preserving is just as or more important than the fat.

And the researchers found that low fat-free mass, so if you have low muscle basically, was associated with 42% greater risk of death from any cause.

Low fat-free mass associated with 42% greater risk of death from any cause.

The association remains significant regardless of age, sex, geographic region, the method used to measure body composition, which we know can vary.

And while most of the studies involved adults over 65, the association between low fat-free mass and mortality was actually stronger in studies of younger adults.

crazy so this is not just something that matters in older age it matters all throughout our life now the caveat that I'll always give with studies is this is an observational study it doesn't prove that having low fat free mass causes earlier death in order to imply or in order to get to the level of causation, we would have to put humans in a cage or in a lab for multiple years and or decades and intentionally manipulate their fat-free body mass, like make them lose a lot of muscle, which we're just not going to do, thank goodness.

So it is still observational.

So even though we're starting off at maintenance calories based on their history of tracking, I'm manipulating their activity.

So they're going to be in a relative deficit depending on the intensity of the work that they're doing, the increase of movement, and body recomposition will occur in that state.

And the reason that I like to do that with women primarily is they are taught to restrict food.

All the time.

I think today is about what you're going to do with all of that information, and more importantly, who are you going to be after this series is over.

And when I say that, I'm talking about your identity, and I wouldn't be me, and this wouldn't be the Body Recomposition Revolution if I didn't start with at least one research fact, and that is as follows.

Research has actually shown that after just 16 weeks of consistent exercise, previously inactive women significantly changed the way they identified themselves.

They began to see themselves more as exercisers, and the women who developed that stronger exercise identity were also more likely to still be exercising six months later.

And remember, the goal was never and is never to spend your whole life thinking about your body.

The goal was and is to become healthy enough to fully live it.

Now, as you know, since the beginning, I have been giving you three body recomposition targets, kind of like a little homework assignment to complete at the end of each episode.

So today, on day 90, our final day of the body recomp series, that will be no different.

There is no evidence of a direct myotoxic effect.

What the adult body composition literature shows is that when you produce large, rapid weight loss by way of a substantial reduction in food intake, a meaningful share of what comes off is fat-free mass.

In the DEXA sub-study of step one in adults, lean body mass fell by roughly ten percent from baseline, and lean mass accounted for something on the order of thirty to forty percent of total weight loss.

There's a bunch of problems with this.

Today's topic is super juicy, and it is highly misunderstood.

Today we're gonna be talking about body recomposition.

So if you are someone who is wanting to lose fat and build muscle at the same time, this topic is for you.

So body composition is one of the most common question I get asked, and it's often misunderstood in fitness.

I'm happy you're here, and I hope you stay a while.

So let's talk about what body composition actually means.

So as I said, a body recomposition is your ability to lose fat and gain muscle at the same time.

Your body composition, which I'm sure you've heard, is the amount of fat you have on your body versus muscle.

Welcome back to the Body Recomposition Revolution.

This is Robin and today it's going to be a super quick Sunday recap because we officially have one week left of our 90-day Body Recomp Series, which is just so crazy.

I've learned so much, I've met so many, and it's been So crazy.

And if you haven't, if this is the very first time you're listening, it's never too late to start.

You can start from day one anytime.

We are actually on day 84 today and leading up to today we have spent that time talking about fat loss, muscle building, metabolism, hormones, protein, cardio, strength training, body recomposition, maintenance, deficits, building phases, all of it and how it's all a bit different after 35 but totally doable.

Now this past week was really impactful for me to record because it gets to the root of the training portion In that the question was throughout the week, what actually changes your body? Not what makes you sweat the most, not what burns the most calories during your workout or on your watch, not what makes you the most sore, and not necessarily what makes you feel absolutely destroyed afterwards.

And you know what I'm talking about.