DEXA scan
Body composition and bone density scan, usually once or twice a year
Lean mass, fat mass, visceral fat and bone mineral density, measured by a low-dose X-ray scan with far more precision than a scale or a smart mirror. People use it to check that a training block actually added muscle rather than weight, and to track bone density into middle age. Widely available for well under a hundred dollars in most cities.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
Scans for body composition and bone density rather than weighing himself, part of the measured-everything approach.
Source: Blueprint protocol museum - Peter AttiaRecommends
Physician · The Drive · author of Outlive
Lean mass, visceral fat and bone density get scanned a couple of times a year, rather than tracked by weight.
Source: The Tim Ferriss Show #661 transcript - Jeff NippardDiscusses
Natural bodybuilder · Science-based lifting
His Muscle Lab in Ontario has a DEXA scanner and an ultrasound. Both are for body composition and muscle thickness. One of the first videos out of the lab ran subjects through the DEXA, showing how different body fat percentages look on different people.
Source: GQ: How Jeff Nippard Became the Face (and Body) of Science-Based Lifting
Aimed at the same thing
Other entries filed under longevity or fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.