May 1, 2024

DEXA Scan and VO2 Max with Ken Apperson [Ep. 93]

DEXA Scan and VO2 Max with Ken Apperson [Ep. 93]
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Live Well

Are you intrigued by the DEXA Scans sometimes offered in gyms or maybe you’ve heard of them only for bone density in senior citizens? I wanted to learn more about my body composition and so I sought out a DexaFit location near me. 

I learned so much I wanted to share with you too! Ken Apperson, the Co-owner of the Midtown Sacramento location agreed to chat with me all about the DEXA Scan and the VO2 Max test I had done. 

You’ll learn why you would want to have these tests done and what they tell you about your current body and heart health. Don’t wait for a doctor to suggest testing if you are curious. You can get medical grade testing for relatively low cost for the information you receive. For me–it was totally worth it! Listen in and see if you agree and then be sure to let me know if you have one done too! 


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Find Ken and DexaFit Midtown on Instagram: @dexafitmidtownsac

About Ken:

Original angel investor in Dexafit corporation back in 2017, Ken opened the first Dexafit location in Sacramento the following year in Folsom CA. He moved to Midtown in the wake of the pandemic. At Dexafit, we are purveyors of precision health and fitness testing serving the greater Sacramento region stretching from the East Bay to Stockton to Tahoe and all points in between.

More from Well with Lisa:

Transcript
WEBVTT

00:00:00.000 --> 00:00:02.040
This is Eat Well, Think Well, Live Well podcast.

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I'm Lisa Salisbury and this is episode 93 DEXA scan and VO two max with Ken Apperson.

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This episode is all about data.

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Data that you can get about your health and body.

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That goes well beyond your bathroom scale.

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I was interested in finding out more about my body composition and determined how well my cardio conditioning was working.

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And so I decided to do a DEXA scan as well as a VO two max test at my local DEXA fit.

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Ken Apperson is the co-owner of the Midtown Sacramento location.

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And after chatting about my tests, I asked him.

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To come on the podcast.

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To discuss for all of you, the benefits of these tests.

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I encourage you to seek out testing that interests you and serves your particular need for your health.

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Kohl's.

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Don't wait for your doctor to suggest them.

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If you feel like you would benefit from the extra data, not just from the tests I discuss here today with Ken, but anything that you feel might be helpful to you.

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That's totally what this was about for me.

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Listen in as Ken and I discuss both the DEXA scan, how it's different from the one your doctor will order when you are 65.

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And also the VO two max, you'll be amazed at what you can learn from these tests and how it can affect your exercise and lifestyle routines.

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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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Welcome back to the eat well, think well, live well podcast.

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I'm delighted to have Ken Apperson with me today.

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So I had a.

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really interesting experience at the Dexa Fit when I went and got a Dexa scan as well as a VO2 Max and Ken was so helpful to me in our consultation afterwards.

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I was like, Hey, I need you on the podcast.

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So he graciously accepted.

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He has a very busy schedule, so we squeezed this in and I'm so grateful.

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So welcome Ken.

00:02:14.798 --> 00:02:24.897
Give me, give us a little of your background and, um, Why don't you also go into a little bit of what Dexa Fit provides as a service?

00:02:26.103 --> 00:02:26.663
absolutely.

00:02:26.663 --> 00:02:28.782
Well, first, thank you, Lisa, for having me.

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I really appreciate it.

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It was awesome working with you.

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Um, I don't know if we'll get to it, but your numbers were stellar.

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So, um, anyway, yeah, I I've been with Dexafit for nine years.

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I sold the tech company in 2010 and, um, and then invested in Dexafit when it was a very young company, just a couple of locations Now we're an international company.

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So we've come a long way in, in nine years.

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And I was at a investor meeting with a bunch of the, angel investors.

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And the question came up, you know, about Sacramento, they thought demographically it was great for a Dexter fit.

00:03:04.562 --> 00:03:08.961
And they asked me if I knew anybody and I asked around, I couldn't find anybody.

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And then the light bulb went off.

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I was like, I'm not really doing anything.

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So I, I love the business.

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I, so that's how I got involved.

00:03:16.528 --> 00:03:30.003
like to say We're purveyors of precision here, you know, we're not doctors, we're not dieticians, you know, we're not kinesiologists, we, we really are just here to test very key health metrics in three tests.

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the one that brings most people through the door is the DEXA scan, you, you had yours.

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We've got your report right here.

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the DEXA scan is going to look at your body composition.

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So everything that comprises your body components, uh, your body fat, true body fat.

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I say true because nothing else works.

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It's like varying degrees of misinformation out there.

00:03:51.061 --> 00:03:52.770
Certainly our scales are the worst.

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Um, but this is going to give you your true body fat.

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It's going to give us your visceral fat.

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So that's the.

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For lack of a better term, it's, it's known as the killer fat.

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This is the fat that's internal, not like subcutaneous that we can pinch or see it's internal surrounding our organs.

00:04:09.689 --> 00:04:13.169
Um, when it gets to certain levels, which is 2.

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85 pounds for women, four pounds for men, it causes many issues.

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The, the CDC releases a list every year of 82 weight related illnesses, or it's at 82 now.

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It gets longer every year.

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Lots of new cancers in there.

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when a visceral number is manageable, and it's not in that danger region, there's almost no incidence of weight related illness.

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When it's over that, the numbers spike through the roof, and, uh, it causes metabolic damage.

00:04:41.334 --> 00:04:41.394
Thank you.

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So we're going to measure that we're going to measure how much muscle mass you have a key health metric, natural muscle is every bit as important as having your body fat in the regions that are healthy.

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You've got to have a certain amount of muscle mass.

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So we're going to measure that.

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We're also going to see your bone density important for both genders, probably more important for women, especially women that are on the verge of or in the midst of menopause.

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We see huge hits to bone density, and a whole lot of other things.

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So that's the, that's the DEXA scan.

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We also do VO2 max testing, which is going to tell us.

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unambiguously how healthy your heart is.

00:05:21.213 --> 00:05:24.934
In a very short test, not a lot of exercise, it's about six minutes.

00:05:25.713 --> 00:05:36.064
You know, Lisa, you went through it and you kind of killed it, but yeah, we're, we get a glimpse into how efficiently your heart and lungs are getting oxygenated blood.

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to your muscles, which is critically important to overall health.

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We're also along the way, we identify your true zones.

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So we're able to tell you your fat burning zone, which is where you burn 100 percent fat.

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It's usually a much lower number than people think they're probably overworking out, which is doing their heart well, but they're not burning any fat.

00:05:56.428 --> 00:06:00.889
And then your true zone two, your true zone three, and the last test we do is a metabolic.

00:06:01.199 --> 00:06:02.918
I don't think you did, did you do the metabolic?

00:06:03.019 --> 00:06:04.098
I don't think you did the metabolic.

00:06:04.223 --> 00:06:04.593
Nope.

00:06:05.319 --> 00:06:12.019
For that one you come in fasted, um, no coffee, no anything, and we are able to tell you within one calorie.

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Of what you need in a day calorically, which is a huge baseline number because you should never be eating under that.

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So those are the three tests.

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we do other things here, but those are the biggies.

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Yeah.

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Okay.

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Thank you so much for walking through those services.

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That is definitely what drew me to Dexa Fit.

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Let me tell a little bit about why I decided to do this.

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So as my listeners know, I, do not mind getting on a scale.

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It is not a problem for me.

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I have entire episodes about.

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Why we can weigh ourselves without the drama that when we get on the scale, it is simply our gravitational pull at that moment in time on our bodies.

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It is math.

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It is data.

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So it doesn't bother me to get on the scale and look at my number for a long time.

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I've just realized it just doesn't tell me enough.

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Data.

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I actually wanted more data than that.

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So it's not that I wanted the scale to tell me something different or that I think my scale numbers should change.

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I just wanted more data.

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So the DEXA scan is fascinating because we get that on a medical, on a medical side, but not until typically, it depends on your insurance, but typically you'll see that ordered around the age of 65.

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Would you agree, Ken?

00:07:30.793 --> 00:07:30.879
Ken.

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That's when typically people see it medically,

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medically, the only time you're ever going to see a DEXA scan is for a bone density

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right?

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That's what they're

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it's just looking at this much bone in the femoral neck of your hip or your lumbar spine.

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But that machine is used for what you have the whole body comp.

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And I got to tell you, Lisa, you know, it kills me that Western medicine and health insurance companies do not pay for 110 DEXA scan that we do.

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It's different.

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Bone density is different.

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And you're right.

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65.

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Yes.

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because the only thing that the medical system that your insurance is going to look at is your bone density, but this machine.

00:08:12.485 --> 00:08:17.795
Actually does all of those other things that Ken mentioned, and that's what I was interested in.

00:08:17.886 --> 00:08:23.846
He looked at my, and we, we can go over some of my numbers, but he looked at my bone density and he's like, not a problem.

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And I'm only 48.

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So I expected that my mom is 78 and her bone density is still really great.

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So from a genetic standpoint, I expected my bone density to be good.

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I didn't really come for the bone density, which I find fascinating because that's what you see it for only on the medical side.

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And so it's a little early, but it's good to see a baseline.

00:08:46.535 --> 00:08:48.436
I was, um, a two.

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Tell me what that means.

00:08:50.355 --> 00:08:52.596
What was, what, what does the two mean in the,

00:08:52.995 --> 00:08:56.255
me let me relook at your report that that's outstanding.

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Yeah, you were a two.

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So yeah, your skeleton weighs 5.

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8 pounds, which which always blows my mind that our skeletons way so little, you know, carrying a whole beings on that.

00:09:06.946 --> 00:09:11.629
But your your your T score was a two, which is really, really good.

00:09:11.649 --> 00:09:14.198
And you kind of touched on something that's important.

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There is a hereditary component to this.

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But that speaks to two things.

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Your number's outstanding.

00:09:19.755 --> 00:09:23.145
You'd have to throw yourself in front of an oncoming train to break a major bone.

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Have you broken a bone?

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I forget if I

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no, I never have.

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And interestingly, my mom just took a pretty hard fall.

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She caught her toe on a curb and went down pretty hard and did not break anything.

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Yeah.

00:09:34.995 --> 00:09:36.975
you know, for your mom, that's outstanding.

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So, uh, a T score of two is absolutely outstanding because you're two standard deviations, denser bone than who you're being compared to, which is a healthy 30 year old woman, because we stopped growing bone at 30, the factory just shuts down completely.

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And we're battling gravity for the rest of our lives to keep our bones dense.

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Your mom has weathered the menopausal storm.

00:10:00.284 --> 00:10:04.965
Menopause wreaks absolute chaos, catastrophe on bone density.

00:10:04.965 --> 00:10:20.109
I've seen that you're at a two standard deviation above I've seen women go from, uh, in your neighborhood, not as good at your next level, but close to your number and, and be diagnosed with osteoporosis after a menopausal storm.

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So we want to be driving that number as high as we can, even when the numbers are good And we do that with weight bearing exercise.

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You know, strength training is the best.

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walking and running.

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Great.

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The flip side, like ellipticals and, you know, the, the, the cycling and, swimming, it's great for the heart, but there's no weight bearing all that.

00:10:39.677 --> 00:10:46.476
So you're not going to ever increase your bone density, but your, your number, yeah, that's, that speaks to some good genes for sure.

00:10:46.476 --> 00:10:49.136
If your mom, you said she's 78.

00:10:49.616 --> 00:10:50.626
Yeah, I think.

00:10:52.177 --> 00:10:53.067
Yeah, that I'm sorry.

00:10:53.096 --> 00:10:53.756
I digress.

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The German study suggested that if we get our bone density to 2.

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5.

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we would not break a hip upon a normal fall.

00:11:02.677 --> 00:11:13.197
Now, when you reach 70 or older, I don't want to be too dramatic, but the odds aren't good to survive a full blown hip break over the age of 70.

00:11:13.616 --> 00:11:17.157
The numbers are staggering, but this study suggested if you're at 2.

00:11:17.206 --> 00:11:20.211
5, You wouldn't break a bone at that.

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So I can only speak to myself.

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I'm held up.

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I'm getting my number to 2.

00:11:24.422 --> 00:11:30.652
5 right now because I've had relatives that have broken a hip and declined and one of what one of them died.

00:11:30.652 --> 00:11:33.942
So I, yeah, that's a, that was a really powerful peer reviewed.

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So,

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Yeah.

00:11:36.076 --> 00:11:39.746
So, I mean, you can't argue with knowing your bone density number.

00:11:39.767 --> 00:11:55.557
It's, it is still valuable, even being young, even being before, I mean, I'm very much into perimenopause, but I have not gone through menopause, And so, certainly, I love having this baseline number so that I know where I'm at going into it.

00:11:55.576 --> 00:11:56.407
If you are.

00:11:56.479 --> 00:11:59.729
perimenopause, premenopause, and your number is low.

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That's just a red flag for you to get it up.

00:12:02.519 --> 00:12:09.239
If you wait until you're 65 to have your first exoscan, once your doctor orders it, it's not that it's too late.

00:12:09.249 --> 00:12:10.168
It's never too late.

00:12:10.178 --> 00:12:11.658
You can always work out.

00:12:11.658 --> 00:12:19.714
You can always do more weight bearing activity, but if you're not in the habit at 65, it's just going to be a lot So you have a lot bigger challenge and you have a lot bigger road.

00:12:19.714 --> 00:12:22.754
So it's a great baseline number to look at.

00:12:23.147 --> 00:12:31.177
the other numbers I was really interested in looking at was my body fat compared to my skeletal muscle.

00:12:31.206 --> 00:12:36.167
And the reason for this is I've been lifting weights pretty consistently since 2019.

00:12:36.677 --> 00:12:39.197
I like full, full weight.

00:12:39.547 --> 00:12:47.277
Like our worth of, of weights, not just dumbbells and whatever you're doing, like something's better than nothing.

00:12:47.277 --> 00:12:55.527
So don't think I'm criticizing, but I'm just saying I was doing, you know, squats, deadlifts, like the big ones, the big compound movements with the, with the bar and all.

00:12:56.057 --> 00:12:59.037
And I just thought, Am I even making a difference?

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Because my weight is the same, but I kept thinking, it's so odd because I feel better.

00:13:04.856 --> 00:13:06.147
I feel like I look better.

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Is it because my brain has changed?

00:13:08.210 --> 00:13:10.070
is it because of all the coaching I've done?

00:13:10.090 --> 00:13:13.360
And I'm just like, well, I just feel better in my body now, which is good too.

00:13:13.690 --> 00:13:14.009
Like.

00:13:14.085 --> 00:13:19.345
I'm not, I'm not mad about that, but I'm like, I just wonder if my body fat has changed.

00:13:19.365 --> 00:13:28.365
And I have had several, I used to have, uh, body fat tests done fairly frequently because I was a little bit obsessed with it

00:13:28.644 --> 00:13:29.595
which types did you do?

00:13:29.625 --> 00:13:31.404
Did you do the bot or the

00:13:31.865 --> 00:13:42.274
so in co in college, I did, um, I did a, a water type test when I was on the swim team and I was called in by my coach.

00:13:42.274 --> 00:13:46.784
This is kind of one of my early memories of being told there was something wrong with my body.

00:13:47.195 --> 00:13:54.995
And so mind you, we were swimming four hours a day and he told me my body fat was too high and that's why I was slow.

00:13:55.605 --> 00:13:58.585
And, um, that was, you know, pretty traumatic.

00:13:59.120 --> 00:14:02.440
So I, I got kind of obsessed with it at that point.

00:14:02.440 --> 00:14:23.220
I volunteered for a study in college where they did this, you were sitting on this swing thing and they dunked you in anyway, point being every test I had back then, even when I was active in college was well, Well above what I am now, like a good 10 percent often above, cause I was frequently in the mid thirties.

00:14:23.789 --> 00:14:28.740
So I was really surprised to see my total body fat, um, was 25.

00:14:28.740 --> 00:14:31.669
6, which I was just, I was absolutely shocked about that.

00:14:31.710 --> 00:14:40.480
And I think the main difference twofold for me, number one, the weightlifting, I think because I'm building the skeletal muscle.

00:14:41.879 --> 00:14:45.590
Um, and number two, I just eat a lot less sugar than I used to.

00:14:46.799 --> 00:14:47.419
That's the truth.

00:14:47.440 --> 00:14:48.299
I just do.

00:14:48.559 --> 00:14:49.000
just nailed it.

00:14:49.029 --> 00:14:50.200
At least you nailed it.

00:14:50.230 --> 00:15:02.279
And by the way, I must speak to the fact that I've got, um, I've got this chart here in front of me that we use when our clients come in, we'll show you where, where you are in relation to your peers with your body fat.

00:15:02.320 --> 00:15:09.240
And there's something that's called an ideal range, and I cannot overemphasize how important it is to be in the ideal range.

00:15:09.820 --> 00:15:10.870
And tell us about that.

00:15:10.879 --> 00:15:14.789
Tell us what that, what that is and why there is that ideal range.

00:15:15.539 --> 00:15:15.820
Sure.

00:15:16.470 --> 00:15:19.429
So there's four categories.

00:15:19.429 --> 00:15:23.340
There's lean, there's ideal, there's average and above average.

00:15:23.419 --> 00:15:23.730
Okay.

00:15:24.220 --> 00:15:29.639
there again, I spoke earlier about that list of, you know, weight related illnesses.

00:15:29.710 --> 00:15:31.399
The CDC releases that list every year.

00:15:32.034 --> 00:15:33.794
You don't want any of those diseases.

00:15:34.184 --> 00:15:37.865
it's almost non existent when you get your visceral fat down to where yours is.

00:15:37.865 --> 00:15:41.075
And also when you have your body fat in the ideal range.

00:15:41.345 --> 00:15:47.815
Yours is not only there, yours was in where ideal and lean meat, which is, I don't know.

00:15:47.815 --> 00:15:52.424
I forget if you follow Peter Attia, I think he's the best voice in longevity medicine right now.

00:15:52.995 --> 00:15:53.794
I love his talk.

00:15:53.804 --> 00:15:54.815
He's incredible.

00:15:54.815 --> 00:16:03.384
And I encourage everybody to read his book called Outlive, but he is never shutting up about where ideal and lean right where you are.

00:16:03.970 --> 00:16:12.889
But as we get into the average range, the likelihood of, you know, being diagnosed with one of those 82 diseases ticks up considerably.

00:16:12.889 --> 00:16:14.860
It gets higher even in above average.

00:16:15.070 --> 00:16:18.549
Interestingly, the least healthy place to be is in the super lean range.

00:16:19.274 --> 00:16:23.514
because that's where we start our organs, but you, this ideal range is key.

00:16:23.965 --> 00:16:26.044
and you said an important thing there that I want to touch on.

00:16:26.154 --> 00:16:28.904
You talked about natural muscle really, really quickly.

00:16:28.904 --> 00:16:36.705
You kind of strength training is so important because when we get it to it, it's called an FFMI fat free mass index.

00:16:36.815 --> 00:16:39.235
It's a, it's a health metric that Peter Atia talks about a lot.

00:16:39.245 --> 00:16:42.034
All the top leaders in health talk about it.

00:16:42.644 --> 00:16:43.955
When you get your.

00:16:44.434 --> 00:16:48.774
Natural muscle to the 80th percentile for your peer group.

00:16:49.205 --> 00:16:52.445
Your peer group is your gender and your height globally.

00:16:52.514 --> 00:16:54.914
Don't ask me why that's just what your peer group is.

00:16:55.504 --> 00:17:01.134
I have no idea, but when you get to the 80th percentile, you start to lose body fat.

00:17:02.065 --> 00:17:03.054
It's like magic.

00:17:03.065 --> 00:17:03.585
It's, it does.

00:17:03.605 --> 00:17:09.579
It's sort of counterintuitive, but when you get your muscle mass to a certain place, It becomes easier to lose body fat.

00:17:10.049 --> 00:17:11.950
You earn yourself more calories.

00:17:12.809 --> 00:17:14.369
You, you change your metabolism.

00:17:14.529 --> 00:17:16.180
You increase your cardio health.

00:17:16.539 --> 00:17:19.180
I feel like I've, you know, I've been doing this for so long.

00:17:19.190 --> 00:17:24.529
And I think I told you this, this Lisa, when you were here, I think I could write a health book and it would be three sentences.

00:17:25.119 --> 00:17:28.380
First sentence is have your body fat in that ideal range where you are.

00:17:28.950 --> 00:17:36.079
The second is to have your muscle mass at the 80th percentile for your peer group globally.

00:17:36.509 --> 00:17:41.615
And the third is to score between good and superior on a VO2max test.

00:17:42.454 --> 00:17:43.654
I believe you were superior.

00:17:44.674 --> 00:17:46.724
So you've got two of those boxes checked.

00:17:46.724 --> 00:17:49.775
I can't remember frankly what your muscle mass was, but

00:17:50.200 --> 00:17:52.150
So I'm not quite, I'm not quite there.

00:17:52.160 --> 00:17:54.930
I'm not quite to the 80th percentile, I don't think.

00:17:55.170 --> 00:17:55.680
Oh, wait,

00:17:56.164 --> 00:17:57.085
you're just over.

00:17:57.295 --> 00:17:57.494
You're

00:17:57.569 --> 00:17:58.230
oh, am I?

00:17:58.589 --> 00:17:58.930
Oh, what do

00:17:58.954 --> 00:17:59.605
You're just over.

00:17:59.825 --> 00:18:02.555
So you've got all three boxes checked.

00:18:03.795 --> 00:18:05.404
That's, that's impressive.

00:18:05.724 --> 00:18:09.865
Well, everyone knows, I say it all the time, I'm just gonna put it out there again.

00:18:09.954 --> 00:18:11.315
I'm planning to live to 100.

00:18:12.265 --> 00:18:15.434
Well, yeah, I hope you've got a good retirement plan.

00:18:15.454 --> 00:18:18.424
That's all I can say because the numbers are stunning.

00:18:18.424 --> 00:18:18.634
Yeah.

00:18:18.634 --> 00:18:19.335
They're really good.

00:18:19.755 --> 00:18:27.835
So, um, and, and I don't want to, like, dwell on my numbers, but I just want to emphasize the fact that these are true numbers.

00:18:27.914 --> 00:18:29.765
This is why I was interested in this.

00:18:29.815 --> 00:18:35.525
Because all of the numbers I had gotten before, whether or not I was I was working out back then.

00:18:35.575 --> 00:18:46.934
I was a lot younger and the idea that my 20, 20 year old body had 10 percent more body fat than I currently have doesn't make sense to me.

00:18:47.184 --> 00:18:52.575
Like knowing what I looked like back then, I'm like, it just doesn't make sense.

00:18:53.174 --> 00:18:54.494
And so I think.

00:18:54.934 --> 00:19:06.795
Although I do think the strength training and the diet changes that I've made are definitely a factor, I also think it's just so important to get real numbers.

00:19:07.325 --> 00:19:10.724
I have been worried about my number for no reason.

00:19:11.164 --> 00:19:15.515
For reasons of like, well, those tests back then, they just weren't accurate.

00:19:15.515 --> 00:19:21.579
So if you have had body fat tests in the past and you're like, gosh, my number's really high, I It might not be.

00:19:21.759 --> 00:19:23.640
I'm not saying it's definitely wrong.

00:19:23.700 --> 00:19:25.554
I'm just saying it might be.

00:19:25.913 --> 00:19:35.473
I wanted true numbers and that was one of my big motivations to get here is just to have the, the actual facts, which I just think is so important.

00:19:36.138 --> 00:19:36.568
Yeah.

00:19:36.568 --> 00:19:41.509
I mean, I don't know how people go through their lives without checking in.

00:19:41.509 --> 00:19:43.358
And I, and I, you know, I was one of them.

00:19:43.378 --> 00:19:48.419
I would never have come into DexaFit had I not been forced to because I invested in this company.

00:19:48.419 --> 00:19:48.749
Right.

00:19:48.868 --> 00:19:53.229
And they, they had an event with all the angel investors and they had us all do the test.

00:19:53.229 --> 00:19:55.398
I'm the, I'm the guy that would be like, I don't want to know.

00:19:56.078 --> 00:19:56.858
I just don't want to know.

00:19:57.259 --> 00:19:58.648
So I did it.

00:19:59.368 --> 00:20:01.858
And it blew my mind.

00:20:02.038 --> 00:20:05.949
I think of all the metrics I got, the DEX scan, the metabolic, all that.

00:20:06.679 --> 00:20:11.209
The one thing that changed it for me was, The VO2 max test is so critical.

00:20:11.288 --> 00:20:14.189
It's going to tell us unambiguously again how healthy your heart is.

00:20:14.459 --> 00:20:19.239
In a 15 minute test, we're going to be able to tell you how healthy your heart is, how valuable is that?

00:20:19.449 --> 00:20:24.939
But at the two minute mark of that test, we see this cool, incredibly powerful metric.

00:20:25.298 --> 00:20:26.969
We're able to tell you where your fat burning zone.

00:20:27.903 --> 00:20:34.503
And I've been a very crazy runner since I was 15, like marathon runner ultras.

00:20:35.604 --> 00:20:40.653
But when I hit 40, I developed this, I started getting some fat for the first time in my life.

00:20:40.703 --> 00:20:50.544
By 45, I had A big pouch that my dad had, my grandfather had neither of whom had ever logged one mile and that here I was running 60 miles a week.

00:20:50.544 --> 00:20:51.794
It really was irritating.

00:20:52.013 --> 00:20:59.554
But then I did my first VO2max in that investor group my fat burning zone is 78 to 83 beats per minute.

00:21:00.594 --> 00:21:01.503
Think about that for a second.

00:21:01.653 --> 00:21:03.294
When I run it's double that.

00:21:04.114 --> 00:21:06.663
So all of those, all of those decades of running.

00:21:07.584 --> 00:21:08.624
I was curving my heart.

00:21:08.624 --> 00:21:14.344
Well, I had a really good VO two score, but I was, I was burning 0 percent fat.

00:21:15.134 --> 00:21:17.294
You can see that on the report that comes out of the deck.

00:21:17.294 --> 00:21:21.324
So when you're in the higher ranges, you're burning 0 percent fat.

00:21:21.344 --> 00:21:24.634
My fat burning zone again, 78 to 83 beats per minute.

00:21:24.844 --> 00:21:26.054
So I stopped running.

00:21:27.134 --> 00:21:33.396
I replaced it with a, I was religious about this, a one hour walk, seven days a week, rain or shine.

00:21:33.396 --> 00:21:36.247
I never missed a day that I thought was on a vacation seven days a week.

00:21:36.297 --> 00:21:36.707
I walked.

00:21:37.416 --> 00:21:38.436
I have my Apple watch.

00:21:38.436 --> 00:21:43.916
I stayed at 80 beats per minute, dead center of that fat burning zone was identified by the VO two.

00:21:44.683 --> 00:21:47.034
my ex wife is a physician at UC Davis.

00:21:47.084 --> 00:21:48.094
We were married at the time.

00:21:48.094 --> 00:22:03.423
She thought something was wrong with me because I lost all the weight in my face in a little over a month and a little over four months and 24 pounds of my gut was gone and it's so counterintuitive if you think about it.

00:22:03.423 --> 00:22:05.903
I stopped running like a madman and I replaced it.

00:22:06.314 --> 00:22:07.483
with a mellow walk.

00:22:07.943 --> 00:22:16.314
Now, granted, I was really, I was really disappointed about spending seven hours a week in my fat burning zone, but I had the data.

00:22:16.344 --> 00:22:18.604
I knew where to be and I took the fat off.

00:22:18.614 --> 00:22:21.653
So the numbers that come out of here and I, I love how you just put it.

00:22:21.732 --> 00:22:32.083
Um, it really, it's empowering because it it just gives you data to, and if you're disciplined and you're willing to put the work in, it gives you the data to make the changes, right?

00:22:32.083 --> 00:22:33.272
It takes the mystery out of it.

00:22:34.103 --> 00:22:34.363
Yeah.

00:22:34.413 --> 00:22:57.663
So I'm glad you transitioned into the VO2 max I adjusted the zones on my heart rate app to match the ones that came out of the VO2 Max test, but I want to talk a little bit, I know that you're well versed in Peter Attia's work, tell us why he advocates so strongly for average people, you and I, we're not athletes.

00:22:58.032 --> 00:23:02.323
We're not, you know, I, you sound a little more competitive than I am.

00:23:02.772 --> 00:23:03.942
Um, I'm just average.

00:23:04.002 --> 00:23:06.982
Why is it important to know our VO two max?

00:23:07.012 --> 00:23:10.432
And what is it really telling us about our longevity?

00:23:10.442 --> 00:23:13.792
Cause this your answer, I'm just going to spoiler alert.

00:23:13.803 --> 00:23:15.252
This is why I had this test done

00:23:16.423 --> 00:23:31.328
Well, in a podcast of many great questions you've asked, that's the best one you've asked, and it's probably the most important, The VO2, it's the measurement of the maximum oxygen delivery and utilization for cardiovascular exercise.

00:23:32.808 --> 00:23:37.659
A better way to put it is, how efficient is your heart getting blood to your muscles?

00:23:38.489 --> 00:23:43.259
It's Peter Attia, and I love that, that, that you're an advocate.

00:23:43.469 --> 00:23:45.229
I mean, I think the guy walks on water.

00:23:45.229 --> 00:23:47.048
I really think he's incredible at what he does.

00:23:47.854 --> 00:23:58.135
But the reason it's so important it's like, if you want to compare it to automobiles, you've got high performance vehicles, and then you've got cars with smaller engines.

00:23:59.195 --> 00:24:05.317
Now, if they take off from a starting line, one car is going to completely outpace the other.

00:24:05.327 --> 00:24:08.788
The other is going to try it, but it can't, it can't keep up.

00:24:09.117 --> 00:24:10.188
And then eventually.

00:24:10.857 --> 00:24:12.127
It's gonna blow a gasket.

00:24:13.199 --> 00:24:16.959
I'm sorry to put it in such crass terms, but it really is a great analogy.

00:24:16.959 --> 00:24:17.679
And I didn't get that.

00:24:17.788 --> 00:24:19.848
I'm not smart enough to come up with that analogy.

00:24:19.848 --> 00:24:20.909
That's Peter Attia.

00:24:21.324 --> 00:24:23.523
But it really is that simple.

00:24:23.523 --> 00:24:27.713
It's like our bodies, there is a genetic component for sure.

00:24:28.153 --> 00:24:44.703
So we're not, none of us can be like, um, LU, Kip Kochi, the world record holder in the marathon or Lance Armstrong, people that have crazy high VO2s, but what, what we can do and what we can affect, and that's the important thing, we can affect this number that we get.

00:24:45.608 --> 00:24:50.618
is we, we can, we can increase that to our potential as a human being.

00:24:50.618 --> 00:24:50.898
Right.

00:24:51.608 --> 00:24:54.898
And it, yes, it's limited by our genetics, but it doesn't matter.

00:24:54.898 --> 00:24:56.048
We can get to a place.

00:24:56.578 --> 00:25:00.398
where longevity gets significantly higher.

00:25:00.680 --> 00:25:04.019
because two max is right up there with like.

00:25:04.325 --> 00:25:05.335
Not smoking.

00:25:05.345 --> 00:25:12.234
And I mean, as far as like your, your risk factor for longevity, all cause mortality VO two max is like an amazing measure.

00:25:12.255 --> 00:25:12.595
Yeah,

00:25:13.345 --> 00:25:16.755
it's the number one metric cardiologists use to gauge longevity.

00:25:16.765 --> 00:25:18.565
Hard stop, there's no close second.

00:25:18.565 --> 00:25:20.224
It's been that way for seven years.

00:25:20.625 --> 00:25:27.595
It's interesting that in seven years, think about all the technology that's happened, but one thing that hasn't changed is a VO2 max test.

00:25:28.278 --> 00:25:34.159
It's the gold standard for assessing how healthy your heart is, and it's done.

00:25:34.618 --> 00:25:37.199
You could come in and out of a DEXA or wherever you go.

00:25:37.288 --> 00:25:41.499
I mean, but right now, something cool is happening, happening with VO two.

00:25:41.499 --> 00:25:44.513
It's, it's sort of the democratization of O2.

00:25:45.243 --> 00:25:48.753
There's people that do remote testing with little machines.

00:25:48.773 --> 00:26:04.433
We have, we have medical grade equipment here that I think is probably more accurate, but you can go so many places to get a VO2 max test and within a half hour, a half hour and only 10 minutes of strenuous exercise or less, know how healthy your heart is.

00:26:04.733 --> 00:26:10.013
And if that's not motivation to change behaviors, it's nothing to get sad about.

00:26:10.854 --> 00:26:12.104
If anything, it's, I'm excited.

00:26:12.213 --> 00:26:13.564
You get excited about it.

00:26:13.574 --> 00:26:15.253
It's like, there's my number now.

00:26:15.304 --> 00:26:16.403
I want it here.

00:26:17.104 --> 00:26:21.193
And I'm, and I, and you also get numbers on how to get it there.

00:26:21.223 --> 00:26:24.773
Cause you see your zones that you need to be in to increase your VO two.

00:26:25.423 --> 00:26:26.344
So, yeah.

00:26:26.463 --> 00:26:30.064
Um, it's a really, really important, health metric for sure.

00:26:31.172 --> 00:26:35.281
just to put people's mind at ease a little bit as far as what happens here.

00:26:35.301 --> 00:26:39.132
I will tell you that you you do have a mask on your face.

00:26:39.311 --> 00:26:40.211
It's not comfy.

00:26:40.297 --> 00:26:41.346
I'm

00:26:41.356 --> 00:26:41.981
no,

00:26:42.446 --> 00:26:43.517
It is not comfy.

00:26:43.977 --> 00:26:45.146
It's pretty tight.

00:26:45.817 --> 00:26:58.236
And then there's this like tube coming off and, and, but I hope that your technician is as nice as Ken because he was sitting there encouraging me and I chose to do the walk so you can do a walk or a run.

00:26:58.237 --> 00:26:58.961
But.

00:26:59.201 --> 00:27:07.990
Every time I even get to a jog, my shins are like, We will have shin splints, and you will suffer for the next six months if you take one more step.

00:27:08.030 --> 00:27:09.520
So, I chose the walk.

00:27:11.070 --> 00:27:14.304
And, the incline increases every,

00:27:15.128 --> 00:27:17.009
on the walk that increases every minute.

00:27:17.058 --> 00:27:19.824
If you do the job, there's only two protocols.

00:27:20.104 --> 00:27:24.223
The walk, which you did masterfully, I might add, is 3.

00:27:24.253 --> 00:27:25.124
3 miles per hour.

00:27:25.124 --> 00:27:29.273
So it's just a brisk walk and it never gets faster and it gets steeper every minute.

00:27:30.023 --> 00:27:32.493
Yeah, so, not faster, but steeper.

00:27:32.513 --> 00:27:34.673
That's, that's the, the challenge,

00:27:34.894 --> 00:27:37.884
And the jogging protocol is only five miles per hour.

00:27:37.884 --> 00:27:41.594
So it's not a run, it's a jog never gets faster.

00:27:41.594 --> 00:27:46.804
And every two minutes it gets steeper either way, we're going to get you to your VO two.

00:27:47.054 --> 00:27:49.663
So it doesn't, it doesn't, some people were like, I do the walk.

00:27:49.663 --> 00:27:50.644
Will my number be lower?

00:27:50.644 --> 00:27:50.933
No.

00:27:52.443 --> 00:27:54.443
we're going to push you to your breaking point.

00:27:55.213 --> 00:28:02.656
Um, but I'll tell you this, it's not like people are, gasping for breath after, or VO two.

00:28:02.656 --> 00:28:03.717
It's a really cool.

00:28:04.991 --> 00:28:12.281
Because at the end there's like a kindred spirit in the air with, you know, um, with, with me and whatever other technicians are here.

00:28:12.582 --> 00:28:13.951
It's like, great job.

00:28:14.021 --> 00:28:14.832
Everybody's happy.

00:28:14.832 --> 00:28:16.031
It's like, that was fun.

00:28:16.051 --> 00:28:17.251
I'm glad I did it.

00:28:17.582 --> 00:28:24.902
And then we get the number and they're like, Either they're relieved like you were, because you have a really healthy cardiovascular system.

00:28:25.392 --> 00:28:37.842
But even if people get numbers that aren't great, it's very rare we get somebody that leaves with anything other than a happy face, because they have the metrics, they know what they need to do, they have the zones that will increase their VO2.

00:28:38.821 --> 00:28:43.402
It's actually, um, it sounds awful, and I know it does, but it's really kind of a pleasant experience.

00:28:43.402 --> 00:28:44.321
I hope it was for you.

00:28:44.817 --> 00:28:46.727
Yeah, no, it was, it was fine.

00:28:46.787 --> 00:28:47.346
It was fine.

00:28:47.346 --> 00:28:59.366
I'm not, I'm not sure I'm going to go as far as pleasant, but um, because you are, you, you do this walk or jog and increasing the incline until you can't anymore.

00:28:59.596 --> 00:29:06.221
Like they, you know, so you are getting to your, breaking point until you're like, no, I really can't take another step.

00:29:06.221 --> 00:29:08.721
So I want to talk a little bit.

00:29:08.902 --> 00:29:13.461
Part of the reason that again, I wanted to know my VO two max is because of longevity.

00:29:13.501 --> 00:29:17.001
And I wanted to see just, you know, see where I was on that.

00:29:17.471 --> 00:29:22.311
Secondly, though, I find this, concept of the zone two cardio to be quite common.

00:29:22.362 --> 00:29:25.392
Now we hear this a lot, you know, zone two cardio, zone two cardio.

00:29:25.912 --> 00:29:48.551
And I hear people, Referring to this actually in two completely different ways, the first way I hear people referring to it is actually in your, like, if you have five zones of cardio, that it's the second zone, which is like your moderate, the way Peter Attia refers to it, I think, is the, more in the high zone.

00:29:48.942 --> 00:29:57.071
So when they're saying, Hey, do more zone two cardio, because that is the key, by the way, to improving your VO two max, which why Dr.

00:29:57.071 --> 00:29:57.451
Attia.

00:29:57.846 --> 00:29:58.957
mentions it so often.

00:29:59.477 --> 00:30:06.696
And so it gets a little bit confusing when you, when you see heart rate charts that are within, that are five zones wide.

00:30:06.967 --> 00:30:11.846
And you're like, is that second zone, the zone two cardio that he's talking about?

00:30:12.172 --> 00:30:14.392
Yeah, yeah, that's a great question.

00:30:15.392 --> 00:30:18.832
Because we use the same nomenclature that Peter Attia does.

00:30:18.862 --> 00:30:22.132
We don't use them to I'll write it down.

00:30:22.132 --> 00:30:27.632
I'll try to translate it to that for people, because that's what they know in popular culture.

00:30:28.261 --> 00:30:30.981
But we go with the high zone.

00:30:31.751 --> 00:30:33.965
So, yeah, it's really important.

00:30:34.919 --> 00:30:36.003
Essentially, here's what it is.

00:30:37.044 --> 00:30:39.673
The high zone is a zone two, zone three blend.

00:30:40.163 --> 00:30:47.721
So I take the front side of a zone two and the, hard side of a zone three and I write it down on everybody's report.

00:30:47.780 --> 00:30:55.080
That's where you need to be 80 percent of your time to increase your VO two, 20 percent of your time.

00:30:56.211 --> 00:31:01.681
You need to, when you, when you do the VO two as you did Lisa, we were able to tell you where your heart rate hit its peak.

00:31:03.300 --> 00:31:07.230
So that's a key number, you know, where, where you, cause we pushed you to your limit.

00:31:07.290 --> 00:31:07.990
I remember.

00:31:08.465 --> 00:31:11.955
When you got off that thing, it was, you were, you were gassed.

00:31:11.955 --> 00:31:25.915
Everybody is, I also see, remember you didn't have one drop of sweat on you, which was bizarre, no sweat, but you, we pushed you to your limit and your heart rate got to a certain point.

00:31:25.935 --> 00:31:31.306
That becomes a key metric because then we can gauge for your HIIT workouts, high intensity interval training.

00:31:31.996 --> 00:31:37.824
So I'm sorry to backtrack one second, 80 percent of your time is in that I'm going to call it a zone two.

00:31:37.844 --> 00:31:41.102
We call it high and we'll circle those numbers for you.

00:31:41.231 --> 00:31:41.701
It'll be on

00:31:41.711 --> 00:31:50.421
for those calculating at home, if you're not going to do your own VO two max, and you're just calculating off of charts, that's about 80 percent of your max heart rate.

00:31:51.392 --> 00:31:52.571
75 to 80 percent of

00:31:52.611 --> 00:31:53.351
75 to 80.

00:31:53.391 --> 00:31:53.740
Okay.

00:31:53.820 --> 00:31:56.681
That's what we're calling zone two cardio.

00:31:57.281 --> 00:32:00.942
And it's so important because it's, it's the vast amount of time you need.

00:32:00.981 --> 00:32:07.731
So if you're on your Peloton, you know, you need to gauge your workouts to be right in that range.

00:32:08.372 --> 00:32:10.092
I can't overemphasize how important that is.

00:32:10.092 --> 00:32:12.652
You don't want to be outside of it because you're going to degrade.

00:32:13.261 --> 00:32:13.942
the benefits.

00:32:13.971 --> 00:32:16.291
So you, you want to be right in that zone.

00:32:17.041 --> 00:32:30.112
And then for 20 percent of the time, which is maybe twice a week, a 15 minute high intensity interval training session, you want your heart rate in the, in the intense periods of a HIIT workout to get over the number that we circle for you.

00:32:30.902 --> 00:32:33.082
So we, we, we try to make it real.

00:32:33.451 --> 00:32:47.551
You know, very easy for people to know 80 percent of your time in this heart rate, 20 percent of your time here, but keep in mind for people looking to lose weight, those sessions, you're going to burn 0 percent fat.

00:32:48.741 --> 00:32:56.471
We were also able to identify your fat burning zone, which is much lower heart rate where you're going to burn a hundred percent fat.

00:32:57.412 --> 00:32:59.251
So it's a question of balance.

00:32:59.432 --> 00:33:00.902
It's a question of priorities.

00:33:00.951 --> 00:33:05.801
You know, a lot of people are like, I want to lose my body fat now, and then I'll concentrate on my VO two.

00:33:06.241 --> 00:33:11.261
So, okay, spend time in your fat burning zone, and it's not a little bit of time in the fat burning zone.

00:33:11.352 --> 00:33:13.701
You want to be a minimum of four hours a week.

00:33:14.592 --> 00:33:16.332
Fat burning zone and you will burn fat.

00:33:16.511 --> 00:33:17.741
This is hard science here.

00:33:18.412 --> 00:33:25.231
and then once you get that number to where you want it, attack your cardio or people, I want, I want my heart health to be good.

00:33:25.231 --> 00:33:25.501
Good.

00:33:25.501 --> 00:33:30.112
Spend your time in zone two and zone three and then go after the fat burning zone.

00:33:30.142 --> 00:33:34.791
But, yeah, it, it, it's really powerful when you get the numbers and you know how to behave.

00:33:34.791 --> 00:33:35.152
Right.

00:33:35.471 --> 00:33:35.740
Yeah.

00:33:36.070 --> 00:33:37.040
Yeah, for sure.

00:33:37.691 --> 00:33:42.590
And, and to just as a side note, we can manage a lot of the fat loss.

00:33:44.026 --> 00:33:46.195
So let's remember that, that, you know,

00:33:46.592 --> 00:33:47.031
Don't get me

00:33:47.215 --> 00:33:50.806
the exercise, yeah, I mean, that's a whole, it's a whole nother topic.

00:33:50.806 --> 00:34:01.000
And I do talk about it a lot on the podcast, but exercise is a small amount of the piece of how we're going to decrease our fat on the body.

00:34:01.009 --> 00:34:06.900
So when we're talking about weight loss, obviously we always want to talk about fat loss so that we aren't losing muscle.

00:34:08.289 --> 00:34:16.739
That's another topic, but just while we're in just regards to exercise, those are your, those are your zones and what happens.

00:34:17.039 --> 00:34:22.039
And so I personally like to spend most of my time in that zone, too.

00:34:22.500 --> 00:34:24.750
I enjoy my cardio in that way.

00:34:24.750 --> 00:34:27.079
I do some of the hit and then.

00:34:27.340 --> 00:34:43.880
I kind of depend on my nutrition for any fat loss that I need, and then, you know, I get my steps in and that sort of thing as well, walk the dog, so there is some low intensity steady state that lists cardio, you may have heard, which really is, puts you in that fat burning zone as well.

00:34:43.889 --> 00:34:48.429
So, some days, you know, every day is not a workout day for me, and so that's when I do that list.

00:34:50.795 --> 00:34:56.065
Well, I seem to remember that you were, uh, your body composition, according to DEXA was an A.

00:34:56.364 --> 00:35:00.155
So whatever you're doing is working, but there's room for improvement.

00:35:00.235 --> 00:35:01.655
A plus A plus.

00:35:02.010 --> 00:35:04.510
I didn't get the A Yeah.

00:35:06.030 --> 00:35:06.630
All right.

00:35:07.340 --> 00:35:12.809
Um, the one test I didn't have, if you're interested in talking about it, and I'll, I'll tell you why I didn't.

00:35:12.820 --> 00:35:27.485
They also do at the Dexa Fit, they do the resting metabolic rate, which can help you to know, you know, how many calories you burn at rest, which is the Um, and it's a very fascinating number to know if you are counting calories, the reason I did not have it done is because I don't count calories.

00:35:27.804 --> 00:35:31.235
And so I just thought, I just don't need that information.

00:35:31.675 --> 00:35:39.034
If you are someone who, you know, maybe isn't in my program yet, you haven't really learned to check in with your body and not a diet app.

00:35:39.034 --> 00:35:40.855
And you're like, I just want to know that.

00:35:41.425 --> 00:35:46.284
Tell us a little bit about that test, touch on that a little, just so people know that about that service as well.

00:35:47.594 --> 00:35:48.284
Yeah, absolutely.

00:35:48.284 --> 00:35:52.724
So, uh, the RMR tests, I think it's valuable for anybody.

00:35:53.275 --> 00:35:59.905
Um, but it's especially valuable for people that are on a weight loss journey and it becomes critical.

00:36:00.005 --> 00:36:01.114
And that's why every.

00:36:01.585 --> 00:36:21.855
Not every, but I'll say the vast majority of nutritionists and dietitians in this whole region, they won't work with the client until they send them here to get a metabolic test, because how could they, they'd be spitballing that you can't really talk to a client, um, with any kind of real, um, integrity without the data.

00:36:21.855 --> 00:36:22.695
So here's the data.

00:36:23.005 --> 00:36:25.085
If you're going to give them a calorie count to follow.

00:36:25.574 --> 00:36:26.525
the calorie count, right?

00:36:26.525 --> 00:36:28.385
So what happens with the metabolic test?

00:36:28.565 --> 00:36:30.164
First of all, you have to come in fasted.

00:36:30.195 --> 00:36:31.934
So most people do this one in the morning.

00:36:32.635 --> 00:36:38.175
Um, not just fasted, but no coffee, no anything, not even a piece of gum in route.

00:36:38.994 --> 00:36:44.034
In fact, it's just just today, my eight o'clock appointment had come from South Lake Tahoe.

00:36:45.059 --> 00:36:47.451
And he hadn't read the protocol.

00:36:47.460 --> 00:36:51.891
So he didn't fast and we couldn't do the test because this is medical grade equipment.

00:36:52.391 --> 00:36:54.471
We're able to tell you what you're going to do.

00:36:54.471 --> 00:36:56.690
We're going to put that mask on at least to talk about.

00:36:56.690 --> 00:36:58.420
We're going to put a pulse oximeter on.

00:36:58.780 --> 00:37:03.628
You're going to recline in a massage chair for 13 minutes and just breathe through this mask.

00:37:04.713 --> 00:37:10.422
What we're able to tell you, assuming that you followed the protocol, is down to one calorie.

00:37:11.123 --> 00:37:13.742
They now say it's down to a quarter of one calorie.

00:37:13.742 --> 00:37:14.873
That's how precise it is.

00:37:15.342 --> 00:37:17.612
What you need in a day at complete rest.

00:37:18.253 --> 00:37:21.652
That's a huge number for a few reasons, but I'll start with this.

00:37:21.753 --> 00:37:26.402
Then we extrapolate based on the measured number.

00:37:26.422 --> 00:37:28.527
This is just to keep your organs alive.

00:37:28.527 --> 00:37:29.891
This is a comatose state.

00:37:29.891 --> 00:37:35.422
This is a baseline number of calories you Me in a day and every human being is so wildly different.

00:37:35.853 --> 00:37:44.182
The numbers are all over the, you could look at two people who look exactly the same, same height, gender, everything, and their numbers are wildly different.

00:37:44.862 --> 00:37:48.282
So we measure, so you know, we take the mystery out of it.

00:37:48.282 --> 00:37:50.382
You know what you need in a day of complete rest.

00:37:50.382 --> 00:37:53.802
That would, as I said, be extrapolated based on how active you are.

00:37:54.963 --> 00:38:00.702
And we, we, we look at this one page, it's called TDEE, total daily energy expenditure.

00:38:00.913 --> 00:38:08.862
There's an, on our app, all of your test results go to our app, you look at your app and you're like, oh, I'm, I'm moderately active.

00:38:09.413 --> 00:38:14.393
So you click the button there, there's like five categories of activity, I'm moderately active.

00:38:14.782 --> 00:38:18.893
You see the number that you need calorically in a day to keep status quo.

00:38:19.369 --> 00:38:26.648
and then down below that you'll see if I want to lose one pound of body weight per week, this is where I need to be calorically.

00:38:27.088 --> 00:38:32.614
If I want to lose two pounds a week, which I think is excessive, but if I want to lose two pounds.

00:38:33.233 --> 00:38:35.724
a week, here's the calorie number I need to be at.

00:38:36.463 --> 00:38:41.643
Um, I had a client, I don't know, sometime this week earlier that said, Oh, that might work for some people.

00:38:42.114 --> 00:38:43.923
I don't think that I'm not going to lose them.

00:38:44.693 --> 00:38:48.903
And I was, I, I said, I'm, I'm sorry, but you are this hard.

00:38:48.905 --> 00:38:50.744
This is hard science.

00:38:51.554 --> 00:38:52.414
There's a reason.

00:38:52.903 --> 00:38:54.023
You paid your money today.

00:38:54.023 --> 00:38:55.494
You came in for precision.

00:38:56.043 --> 00:38:57.813
We attached you to medical grade equipment.

00:38:57.824 --> 00:39:02.844
You will lose a pound of body fat if you follow that, but you have to count the calories.

00:39:03.208 --> 00:39:04.469
And that's where it gets tricky.

00:39:05.164 --> 00:39:11.983
Yeah, because even there are studies that show that even nutritional professionals overestimate their calories by some 30%.

00:39:12.563 --> 00:39:23.204
So it does become tricky because what happens is you're like, you log these, you log these foods and you're like, no, I really am eating, you know, 1900 calories, but.

00:39:24.164 --> 00:39:25.474
We aren't measuring correctly.

00:39:25.474 --> 00:39:26.864
We aren't finding the right food.

00:39:26.914 --> 00:39:29.213
It does become kind of tricky.

00:39:29.213 --> 00:39:33.244
So getting this baseline really, really is helpful, but don't be too hard on yourself.

00:39:33.244 --> 00:39:34.653
If you can't get that app thing to work

00:39:36.034 --> 00:39:36.804
No, exactly.

00:39:36.864 --> 00:39:39.623
but you know, until I started to count my calories.

00:39:40.298 --> 00:39:51.559
I was not aware that apparently, and I know this because I started doing this a year ago, I never would have known this, but five times a day, I grab a huge handful of nuts that I never calculated in my brain.

00:39:52.079 --> 00:40:06.978
Well, it turns out those five handfuls are a lot of calories and not one cookie, but the other thing that we're able to, which is almost more important than what I just said in the metabolic test, we're able to tell you If you are a sugar or a fat burn,

00:40:07.684 --> 00:40:08.063
Hmm.

00:40:08.108 --> 00:40:14.688
and that's key, and it's really a window into your diet because what we eat hardwires our metabolism to burn fuel.

00:40:15.349 --> 00:40:23.688
So people on keto diets come in and they're off this grid that we look like they're, they're burning a hundred percent fat a hundred percent of the time.

00:40:24.179 --> 00:40:27.858
So they have created a factory of fat burning and they're sleeping at night.

00:40:28.079 --> 00:40:29.179
They're just churning through fat.

00:40:29.768 --> 00:40:31.998
That's why it's such an effective way to lose weight.

00:40:31.998 --> 00:40:36.668
I don't advocate for, I think it's extreme, but I'm just telling you the numbers.

00:40:36.688 --> 00:40:39.768
People come in, you know, they're just fat burning machines.

00:40:39.768 --> 00:40:50.898
People on high carb diets are at the bottom of the chart where I'm looking at it right now, where they're burning 2 percent fat and 98 percent sugar.

00:40:50.898 --> 00:40:51.248
So

00:40:51.474 --> 00:40:51.994
rest.

00:40:52.003 --> 00:40:52.764
Is that what you mean?

00:40:53.179 --> 00:40:59.909
throughout all their life, everything they do, what we eat, it's just like, it hardwires how we burn energy.

00:41:00.728 --> 00:41:05.539
So they're in effect, they're, they're completely inefficient, ineffective fat burners.

00:41:06.318 --> 00:41:10.699
So they're sleeping at night, their body's just for fuels and burning the sugars.

00:41:10.878 --> 00:41:13.588
It's kind of like being in zone two and zone three for cardio.

00:41:14.498 --> 00:41:15.679
We're burning sugars.

00:41:16.639 --> 00:41:21.278
That's why it's so important for people on a weight loss journey to a, know your fat burning zone.

00:41:22.179 --> 00:41:22.528
Know it.

00:41:22.528 --> 00:41:22.998
Uninvented.

00:41:23.018 --> 00:41:23.599
Do a VO2.

00:41:24.239 --> 00:41:25.159
Know your fat burning zone.

00:41:25.239 --> 00:41:26.748
That's where you're going to burn 100 percent fat.

00:41:26.818 --> 00:41:36.248
And also, you know, if you, if you, to the extent we limit carbs, we're going to become more efficient fat burners.

00:41:36.639 --> 00:41:39.918
So it's a, it's a really important metric to know.

00:41:39.918 --> 00:41:45.639
And again, I always have to say that I don't advocate for keto, because sometimes people say, you must really like, I don't, I don't.

00:41:45.998 --> 00:41:49.309
I'm just telling you people that come in on keto are burning 100 percent fat,

00:41:50.364 --> 00:41:57.813
You can be, you can really mitigate your carb intake simply by reducing your added sugars.

00:41:57.844 --> 00:41:59.893
And this is what I encourage my clients.

00:42:00.143 --> 00:42:02.423
We're not talking about skipping fruit.

00:42:02.704 --> 00:42:07.983
We're not talking, I mean, I even do still a lot of whole grains, potatoes, all of that.

00:42:08.634 --> 00:42:10.393
It's the sugar that gets you.

00:42:10.739 --> 00:42:12.798
It's the added sugar grams.

00:42:12.869 --> 00:42:14.898
It's the sugar sweetened beverages.

00:42:14.909 --> 00:42:16.728
It's the sugar in your cereals.

00:42:16.728 --> 00:42:18.128
It's, it's the straight sugar.

00:42:18.139 --> 00:42:20.748
And I will tell you, I still eat sugar.

00:42:20.748 --> 00:42:22.449
I'm not a no sugar person.

00:42:22.938 --> 00:42:27.949
But just being aware of how many grams of sugar are in things is helpful.

00:42:27.969 --> 00:42:30.528
Just flip that package over, look at the added sugar.

00:42:30.588 --> 00:42:31.369
It's important.

00:42:31.998 --> 00:42:32.648
And.

00:42:33.034 --> 00:42:35.684
Ken doesn't know this a lot about, about my history.

00:42:35.744 --> 00:42:49.074
I don't count calories because I'm a person who got obsessed with it because I found myself when I was in the counting days, and especially when I counted macros on a slippery slope to orthorexia, I was having anxiety.

00:42:49.273 --> 00:43:05.804
From the counting, if you are not a person that is prone to that, if you feel like it's easy for me, I can be like, Ken, I can just do it in five minutes and look at it as data counting calories for a month or two can be a very useful tool because a lot of my clients, they come to me.

00:43:06.393 --> 00:43:14.373
After counting for a long time, after fad dieting for a long time, after being obsessive counters and calculators, and they don't need to count anymore.

00:43:14.454 --> 00:43:15.514
I can look at a plate.

00:43:15.643 --> 00:43:18.344
I know how much protein is on that because I've counted for so long.

00:43:18.344 --> 00:43:24.733
So instead of being mad at those years, I spent counting and beating my head against the wall and then increasing my anxiety.

00:43:25.264 --> 00:43:26.954
I just go, look how much I learned.

00:43:27.298 --> 00:43:34.858
And now I know what, what protein looks like on the plate and I can prioritize that for myself without counting it.

00:43:34.869 --> 00:43:40.248
But it certainly, it's, it's a great tool if you're not prone to it as I am.

00:43:41.434 --> 00:43:42.063
Well said.

00:43:42.063 --> 00:43:50.523
I mean, counting calories and, you know, scales that we have in our bathrooms, these are triggering things for a lot of people.

00:43:50.574 --> 00:43:53.264
And we have to be so cautious about that.

00:43:53.753 --> 00:43:59.594
And again, I think that's why coming into a Dexafit, and not just Dexafit, I mean, this isn't about me owning a Dexafit.

00:43:59.623 --> 00:44:00.583
You could go anywhere.

00:44:00.713 --> 00:44:01.844
Go to UC Davis.

00:44:02.313 --> 00:44:02.934
They have a help.

00:44:03.273 --> 00:44:03.804
Go anywhere.

00:44:03.804 --> 00:44:05.454
But when you get the numbers, go to Dexafit.

00:44:06.333 --> 00:44:10.063
It takes the mystery out of it, and you don't need to rely on that scale weight.

00:44:10.083 --> 00:44:11.784
You don't need to count the calories necessarily.

00:44:12.204 --> 00:44:13.003
You really don't.

00:44:13.594 --> 00:44:16.853
Don't, don't go down that rabbit hole where, where you're triggered.

00:44:17.134 --> 00:44:18.184
That's the worst thing you can do.

00:44:18.594 --> 00:44:26.204
But it is, it's still empowering to know, to know the numbers and, and to make changes in whatever way is healthy for you.

00:44:26.909 --> 00:44:27.278
Yeah.

00:44:27.648 --> 00:44:31.929
And I just felt like I was at a place where I was like, I'm ready for more data.

00:44:32.489 --> 00:44:36.579
And I really had done a lot of work in healing from that.

00:44:36.789 --> 00:44:42.548
Like I always say that slippery slope of orthorexia, cause I don't think I was like full blown or like really diagnosed with it.

00:44:42.548 --> 00:44:49.798
It's not even in the DSM really, but I knew I could tell that it was coming on after when I was going through my health coach training.

00:44:49.818 --> 00:44:51.358
I was like, Oh, okay.

00:44:51.409 --> 00:44:53.429
Like I could tell I was getting obsessed.

00:44:53.889 --> 00:44:55.889
And so I've done a lot of work since then.

00:44:55.918 --> 00:45:01.369
And I was like, it's crazy how like comfortable I am getting on the scale now, how easy your things are.

00:45:01.528 --> 00:45:02.719
So I was ready for more.

00:45:02.719 --> 00:45:09.684
So this is kind of like, wait, like for me, like, uh, It was, it was kind of the next step of like, I'm ready for more data.

00:45:10.063 --> 00:45:14.653
So if you are ready for more data, I would encourage you to look up a Dexa fit.

00:45:14.713 --> 00:45:18.773
If you're in my area, obviously you're going to go to Ken's in Sacramento.

00:45:19.393 --> 00:45:25.143
So he was, I was asking, you know, are most people in the U S going to be able to find him?

00:45:25.173 --> 00:45:27.393
And how did you phrase it in, in, the,

00:45:27.554 --> 00:45:30.983
in the, end, the NFL cities, the bigger cities, yeah, there's decades.

00:45:31.414 --> 00:45:37.199
And now we're, uh, we've just moved to, uh, Got about 300 locations in Asia.

00:45:37.438 --> 00:45:38.498
We're moving into South America.

00:45:39.708 --> 00:45:40.119
Yeah.

00:45:40.119 --> 00:45:43.838
I mean, it's just, I really think it's a healthy time right now.

00:45:43.838 --> 00:45:45.659
We, I think Attia is part of it.

00:45:45.659 --> 00:45:47.108
Peter Attia, the great doctor.

00:45:47.509 --> 00:45:52.458
I think that, you know, there's a lot of, uh, there's a focus on health right now.

00:45:54.509 --> 00:46:22.405
If our clients are any evidence as to what's going on in the, in the, in the world right now, it's really healthy because people come in and I can't tell you how I'm so happy when I see we have 450 pound clients that have to struggle up the stairs to get here and I help them up the bravery that they they're coming in because they care about their health and they're on a journey and there's no judgment there.

00:46:22.675 --> 00:46:23.396
Are you kidding me?

00:46:24.126 --> 00:46:24.965
Zero judgment.

00:46:24.965 --> 00:46:30.445
It's a, it's a safe place where we laugh and we test and we get the numbers.

00:46:30.496 --> 00:46:36.266
We chart a course wherever you do it, whether it's Dexafit or any place you can find it.

00:46:36.346 --> 00:46:41.135
It's a, it's a start of a really healthy, journey, not just because we call the mental,

00:46:41.951 --> 00:46:45.940
And, and two, it's the idea of taking charge of your own health.

00:46:46.251 --> 00:46:50.471
Don't wait for your doctor to be like, Hey, let's test your bone density.

00:46:51.150 --> 00:46:57.780
Like just decide, you know what, there's options out here outside of the medical system.

00:46:58.260 --> 00:46:59.621
It's just not that expensive.

00:46:59.670 --> 00:47:01.471
It's 110 for the Dexa.

00:47:02.021 --> 00:47:03.811
And what was the VO2?

00:47:03.840 --> 00:47:04.681
I don't even remember.

00:47:05.565 --> 00:47:07.925
uh, the, it, uh, depth is one 10.

00:47:08.135 --> 00:47:11.536
The metabolic is one 10 and the VO2 is one 20.

00:47:12.106 --> 00:47:18.065
Yeah, it's, honestly, I, I think it was well, well worth it.

00:47:18.076 --> 00:47:23.405
So, like I said, if you're local to me, tell Ken I say hi when you go into the Sacramento location.

00:47:23.846 --> 00:47:26.226
And, um, otherwise, they can just Google Dexafit.

00:47:26.226 --> 00:47:26.936
Is that the best way?

00:47:27.896 --> 00:47:28.315
Dexafit.

00:47:28.335 --> 00:47:28.556
Yep.

00:47:28.576 --> 00:47:29.286
Absolutely.

00:47:29.396 --> 00:47:29.666
Yep.

00:47:29.726 --> 00:47:30.315
Dexafit.

00:47:30.346 --> 00:47:30.775
com.

00:47:31.405 --> 00:47:32.166
Download the app.

00:47:32.505 --> 00:47:36.896
Even if you download the app and you don't have results there, just see what it's like, your results will be up there.

00:47:36.896 --> 00:47:40.476
It's going to give you a biological age based on

00:47:41.056 --> 00:47:44.885
I just want to say, that's my, that was actually my best, my, my most exciting thing.

00:47:44.896 --> 00:47:48.246
My biological age was 39, and I'm 48.

00:47:48.771 --> 00:47:52.701
So I was really excited to see that it was, you know, nine years younger.

00:47:52.820 --> 00:47:53.121
So

00:47:54.295 --> 00:47:56.014
I, yeah, I can't thank you enough for having me.

00:47:56.014 --> 00:47:56.275
This was

00:47:56.469 --> 00:47:56.909
Yeah.

00:47:57.039 --> 00:47:57.750
It's been a pleasure.

00:47:57.750 --> 00:47:58.739
I love this conversation.

00:47:58.739 --> 00:47:59.949
Thank you so much for your time.

00:47:59.949 --> 00:48:00.730
Thanks for having me.

00:48:01.929 --> 00:48:10.630
If this episode has helped you in any way, all I ask is for you to share it, share it with one friend or share it on your social media tag me, and I'll give you a shout out.

00:48:11.250 --> 00:48:17.130
I'd also love for you to leave a five-star rating on apple and Spotify and review the show on apple podcasts.

00:48:17.340 --> 00:48:20.070
Have a great week and as always, thanks for listening to the eat.

00:48:20.099 --> 00:48:20.579
Well think.

00:48:20.579 --> 00:48:21.989
Well live well podcast.
Ken Apperson Profile Photo

Ken Apperson

Co-Owner Dexafit Midtown

Original angel investor in Dexafit corporation back in 2017. Opened first Dexafit location in Sacramento the following year in Folsom CA. Moved to Midtown in the wake of the pandemic. We are purveyors of precision health and fitness testing serving the greater Sacramento region stretching from the East Bay to Stockton to Tahoe and all points in between.