Recently, Forest found a great local resource (LiveLeanRX.com for DEXA Scans) to help us assess our bone density, visceral fat, body fat, and muscle mass. It was on special for $75 each, so we decided to see what we could learn. This test is not a medical diagnostic tool. The radiation is very minimal (the equivalent of 2 bananas – so way less than a cross-country airline flight), so we can easily repeat it every 6 months to assess our progress.
We want to ensure that what we are doing is working, and make adjustments as needed. Remember, if you’re not assessing, you’re guessing!
It was so exciting to learn our results right then. Only 45 minutes total for both of our testing and reviewing results.
Our results showed positives for both of us as well as areas that need focused attention!
Visceral fat, which is the fat around our organs, especially in the waist area, can indicate the risk of heart attack or stroke.
Another way you can find an approximation of your visceral fat levels at home is to measure your waist and hips. Divide your waist by your hip measurement. If your ratios are above:
- Men greater than 0.90
- Women greater than 0.85
There is a higher risk of heart disease and type 2 diabetes.
Visceral fat sends hormones, fatty acids, and other chemicals that cause inflammation into your body. This leads to higher cholesterol, blood pressure, and blood glucose. It also leads to higher levels of triglycerides, a type of fat, in your blood.
Before the test, Forest had already lost 12 pounds and 3 inches on his waist. Even with that change, his visceral fat score was still significantly high – in the risk category!
That got his attention and intensified his commitment to the carnivore diet (the source of his original weight and inch loss, more balanced blood sugar, and lower blood pressure) and more intense exercise. He is preparing for a week-long Heavy Club and Mace training on the West Coast in June. Most attendees will be 20-30 years younger, so he wants to be ready and fully prepared!
My visceral fat score was ideal. I also have a smaller waist-hip measurement. However, we both have overall body fat to lose and muscle to build.
Next, on the test was bone density.
Bone density for Forest was ideal. However, my bone density was much lower than I wanted. After much research, I developed a game plan to increase my bone density.
- Immediately doubled my Vitamin DK2 to 4/day – Longevi DK2
- Increased Minerals – I’m using CT Minerals for the highest absorption score on the market
- Added Omega 3 through a vegetarian source called EFA by OHS
In addition, I radically changed my workouts. I have been exercising for years but was not as serious about weight training. Here are the changes I’ve made:
- Farmer’s Carry (goal is carrying 50% of my body weight for 90 seconds – – if you are around 60, it is 70% of your body weight for 90 seconds). I’m doing 25 pounds on each side and working up to 35 pounds each. You can do this with any weights (I’m using kettlebells) and I simply walk up and down the long hallway in our basement! Soon we’ll both be out in the backyard doing this! Forest said he was going to get me sandbags to carry too!
- Higher weights for upper and lower body and doing three sets of 8-12 reps. I had only been doing one set and lower weights.
- REBOUNDING! Rebounders (small indoor trampolines) are known to improve bone density, support healthy lymph, improve balance, better cardio, and strengthen every muscle in your body! I’m rebounding for 15 minutes (goal is 30 minutes) with sprints intermingled with twists, hard bouncing (best for bone density), and alternating feet.
If you want a quick tutorial on Rebounding, check out the newest video Forest made for our EASY community.
Forest has been rebounding for decades – – now I am joining him – – and he has moved from being casual to being very intentional every day!
We both have plans, a baseline, and goals! We will retest with LiveLeanRX.com in June to see if our scores have improved, then we’ll adjust as needed and stay focused on creating results that will support our goal to be strong, mobile and flexible into our 90’s!
If you don’t assess, create a plan, and reassess – You will be right where you are or in worse shape in 6 months.
Wow you both are incredible and encouraging!!
I’m working on being very intentional with my exercises now I am doing calf stretches on my stairs and also push ups on my stairs 🤗working on the carnivore diet it’s more challenging as I like veggies and my sourdough bread I don’t really eat sweets …
Good morning! I just watched your you tube video on the rebounder….i would like info on them to order please…thank you so much. Jona LaGrande