Bionic Beat v2: Body Composition

Today’s Bionic Beat newsletter is all about body composition.

Understanding your body’s composition is key to maximizing your healthspan. This is why we have an entire module dedicated to measuring then optimizing your body’s unique balance of muscle, bone and tissue. If you only monitor your weight, you are blind to so many elements that contribute to a long and healthy life.

Here are a few resources that align with how we think about optimizing your body's composition.

Muscle is your key to health and longevity

In this study of elderly individuals, researchers measured participants' muscle mass then continued to monitor their health. Muscle mass was found to be an indicator of longer life.

Read the article Low fat-free mass as a marker of mortality in community-dwelling healthy elderly subjects

Not a fan of journal articles? Watch Gabrielle Lyon give an excellent TED Talk on muscle-centric medicine, and I weigh in on saving muscle for retirement.

More muscle-centric medicine:

Saving muscle for retirement:

Too much deep belly fat is dangerous  

An excess of belly fat, or visceral adipose tissue, doesn’t just impact your confidence, it can negatively impact your healthspan too. And you don’t know how much you have unless you have a DEXA, CT or MRI scan.  

Read the article Deciphering the cellular interplays underlying obesity-induced adipose tissue fibrosis

And check out these videos. Dr. Peter Attia goes deep on visceral fat, and Dr. Abbie Smith-Ryan explains how to target belly fat when exercising.

Understanding visceral fat:

Exercises that target belly fat :

You can’t reverse bone loss when you are older?

That’s not true!

It’s never to late to get stronger muscles AND bones.

Read the article High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

And learn which exercises are the best to reverse bone loss in this video.

Best exercises for osteoporosis: