DEXA scans: a window into longevity

Mar 15

This month I want to talk to you about one of my favorite tools for health and longevity: the DEXA scan. While many of us focus on numbers like weight or BMI, these metrics only tell a small part of the story. True health optimization requires a deeper understanding of what's happening inside your body, and that's exactly what DEXA provides.

Think of DEXA as creating a detailed map of your body composition. Rather than just knowing you weigh 150 pounds, wouldn't it be more valuable to know how much of that is muscle (which supports metabolism and healthy aging), how much is fat (and more importantly, where that fat is stored), and how strong your bones are? This knowledge allows us to make much more targeted recommendations for your wellness journey.

what is a DEXA?

DEXA (Dual-Energy X-ray Absorptiometry) is currently the gold standard for measuring body composition. It uses two low-dose x-ray beams to create a detailed picture of your body's tissues. The amount of radiation is minimal - less than what you'd receive during a cross-country flight.

Unlike other methods like bioimpedance scales (those scales that claim to measure body fat) or calipers (the skin-fold pinch test), DEXA provides extremely accurate measurements and can show exactly where fat and muscle are distributed throughout your body. It's the same technology that's been used for decades to measure bone density, but now we're using its full capabilities to understand overall body composition.

the longevity connection

we know that maintaining muscle mass and bone density while managing fat distribution are important factors in healthy aging.

Muscle mass is often called our "metabolic currency" - it helps regulate blood sugar, supports joint health, and even influences cognitive function as we age. Research shows that people with higher muscle mass tend to live longer and have better quality of life in their later years.

Bone density isn't just about preventing fractures (though that's certainly important!). Our bones are living tissue that interact with our immune system and serve as a reservoir for vital minerals. Strong bones are a key marker of overall health and longevity.

Fat distribution might be the most interesting piece. We're learning that where you store fat is actually more important than how much total fat you have. Visceral fat - the kind that surrounds your organs - behaves differently than subcutaneous fat under your skin. DEXA can precisely measure this visceral fat, which is strongly linked to inflammation, metabolic disorders, and accelerated aging.

key metrics from DEXA

When you get a DEXA scan, here are the important numbers we'll look at:

body fat percentage and distribution

overall body fat percentage
regional fat distribution (trunk vs. limbs)
visceral fat measurement
left vs. right side symmetry

lean muscle mass

total muscle mass
distribution throughout the body
muscle symmetry between left and right sides
muscle-to-fat ratios in different body regions

bone density

overall bone mineral density
specific measurements of spine and hips
comparison to age-matched norms
trends over time if you have multiple scans

These measurements give us detailed insights into your metabolic health, aging trajectory, and potential health risks. More importantly, they provide actionable data we can use to optimize your health program.

let’s talk about visceral fat

When we talk about body fat and longevity, location matters more than you might think. While subcutaneous fat (the kind you can pinch under your skin) has some health implications, visceral fat - the fat that wraps around your internal organs - plays a much more significant role in how well and how long we live.

A study published in the New England Journal of Medicine followed over 100,000 adults for more than 10 years and found that excess visceral fat was associated with nearly twice the risk of premature death, regardless of overall body weight. The researchers found that for every 4-inch increase in waist circumference, the risk of premature death increased by 15-25%.

Why is visceral fat so problematic? Unlike subcutaneous fat, visceral fat is metabolically active. It acts like an organ itself, releasing inflammatory compounds and stress hormones that can:

increase systemic inflammation
disrupt blood sugar regulation
affect hormone balance
impact heart health
accelerate cellular aging

The great news is that visceral fat responds well to lifestyle modifications. Through DEXA scanning, we can precisely measure your visceral fat levels and track changes over time. This allows us to make targeted adjustments to your nutrition and movement programs to specifically address this important marker of longevity.

using DEXA results for optimization

Understanding your DEXA results is one thing - knowing how to use them to optimize your health is another. I'll help you interpret these numbers and create a personalized plan based on your results. Here's what we look at:

muscle mass goals based on your frame size and activity level
healthy ranges for body fat percentage
strategic approaches to reduce visceral fat if needed
areas where we might want to focus on building symmetry

For most of my clients, I recommend DEXA scans every 6-12 months. This gives us enough time to see meaningful changes while allowing us to make adjustments to your program as needed. If you're actively working on body composition changes or have specific health concerns, we might scan more frequently.

action steps

The beauty of DEXA scanning is that it allows us to create very specific, targeted recommendations. Here's how we can use this information:

nutrition strategies

protein requirements based on your actual lean mass
calorie targets that support your goals while maintaining muscle
specific nutrient recommendations for bone health
anti-inflammatory food choices to manage visceral fat

exercise recommendations

resistance training protocols based on your muscle distribution
impact exercises for bone density (if appropriate)
targeted work for any asymmetries we discover
cardio recommendations based on your body composition

lifestyle factors

sleep optimization to support muscle maintenance
stress management to reduce visceral fat accumulation
recovery strategies based on your body composition
supplements targeted to your specific needs

let’s take the next step

I'm consistently amazed by how valuable DEXA data is in creating truly personalized health programs. It takes the guesswork out of tracking progress and allows us to make precise adjustments to your program.

Where to Get Your DEXA Scan:

I refer my clients to Apex Performance Wellness & Rehab in Tigard for DEXA scanning. They offer state-of-the-art DEXA technology in a professional, comfortable environment. Located conveniently off Highway 217, they make the scanning process quick and easy.

To schedule your DEXA scan:

Contact Apex PWR directly at 971-294-2669
Let them know you were referred by Dr. Kat at Sea Change Medicine
Once you have your scan scheduled, book your follow-up appointment with me to review your results and create your personalized optimization plan

You complimentary discovery call with me to learn how we can work together to: