本期AMA节目中，Peter详细分析了过去12年多的DEXA扫描结果，展示了身体成分、瘦肌肉量、内脏脂肪等的变化。他探讨了不同饮食方式（生酮饮食、禁食、高蛋白饮食等）和训练方案（耐力训练、力量训练等）对身体成分和血液生物标志物的影响。此外，Peter还分享了他根据2022年末的DEXA扫描结果制定的未来计划。节目涵盖了DEXA扫描等身体成分追踪方法、数据追踪的重要性、不同时期的饮食和训练对身体的影响，以及他对禁食等营养方法的看法。

🩺 DEXA扫描是一种用于追踪身体成分的有效方法，它能够提供关于瘦肌肉量、脂肪分布等详细信息。Peter强调了长期追踪数据的重要性，以便观察身体随时间推移的变化趋势。

🥗 在2011年，Peter主要进行游泳和举重训练，并采用低碳水化合物饮食。后续的DEXA扫描结果显示，饮食和训练方式对身体成分产生了显著影响。他通过实验不同的饮食和训练方式，来观察身体的变化。

💪 从2021年开始，Peter将重点放在增加肌肉、高蛋白饮食和更多的力量训练上。他增加了卡路里摄入，并在锻炼中使用血流限制（BFR）技术。这期间的DEXA扫描结果反映了他在身体成分和肌肉量上的积极变化。

🤕 2022年末的DEXA扫描结果显示，肩部手术和压力对身体产生了显著影响。这强调了身体健康受到多种因素综合影响，包括饮食、训练、手术和精神压力等。

⏳ Peter分享了他对禁食的看法和关键要点。他探讨了各种限制能量的营养方法，并总结了从不同饮食和训练方案中获得的经验和启示。

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

In this “Ask Me Anything” (AMA) episode, Peter reviews the last 12+ years of his DEXA scan results revealing the changes to his body composition, lean muscle mass, visceral adipose tissue, and more. He explains how his body composition and blood biomarkers were impacted by the various dietary approaches (ketosis, fasting, high protein, etc.) and training protocols (primarily endurance, primarily strength training, etc.) he has undertaken over the years. Furthermore, Peter explains his planned approach moving forward following his most recent DEXA scan in late 2022.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #44 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

DEXA scans and other methods for tracking body composition [2:30]; Importance of tracking data over time to see trends [10:15]; DEXA scans in 2011: swimming, lifting, and a carb-restricted diet [12:45]; DEXA scans 2012-2014 during Peter’s time on a strict ketogenic diet [18:30]; Blood biomarkers for evaluating metabolic health [25:15]; DEXA scan in 2020 after several years of regularly engaging in time-restricted feeding and prolonged fasting protocols [28:45]; DEXA scan in 2021: shifting focus to adding muscle, high-protein diet, and more strength training [40:00]; DEXA scan in early 2022: eating additional calories and adding blood flow restriction (BFR) to his workouts [44:45]; DEXA scan in late 2022: a dramatic change following shoulder surgery, and the impact of stress [48:30]; Peter’s approach moving forward following his most recent DEXA scan [59:15]; A rundown of the various nutritional methods of energy restriction [1:06:15]; Current thoughts on fasting and key takeaways [1:09:45]; and More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube