The fluorescent lights faded gently from view as I lay on the table in my underwear during the DEXA scan in London. It was an oddly hypnotic but somewhat uncomfortable feeling, trying to relax as the machine scanned every part of my body twice. Not that it was painful or anything, but getting scanned almost bare-bottomed is not something that happens to you every day.
I knew this was all for the greater good, so I stayed put. Also, the process only took a couple of minutes, and they also gave me the option of leaving some clothes on, which I declined because I wanted to make sure I got the best possible results. To be fair, I don’t know if not wearing clothes made any difference, but I’d like to think so.
What was the results? Did it help me better understand why the DEXA scanner is so popular with fitness enthusiasts? It is useful? they should you have you one? I’m not sure I know the answers to all of these questions, but I learned a lot during the few hours I spent in the lab.
What is a DEXA scanner?
“99% of DEXA machines across the UK are dedicated to testing when someone is suspected of having osteoporosis or any type of bone density condition,” says Owen Hutchins, owner of My Vital Metricsa London-based laboratory for “Fitness, Aesthetics and Body Composition Assessments” that performs DEXA scans, among other tests, “but the technology has also been used to analyze body composition since its inception.”
As explained on the lab’s website, “The DEXA scanner passes a small amount of two different X-ray beams through the body. Fat and muscle will absorb different amounts of the first beam, and the second beam will be absorbed by the skeleton. By measuring how much of each beam reaches the sensor on the other side, we can tell how much fat, muscle and bone there is in that part of the body.”
Although the process involves x-rays, the DEXA scan is not harmful to you, at least not in these amounts. That said, My Vital Metrics limits the number of visits on your own to five to be on the safe side.
“I started using DEXA scans for myself in Sydney around 2014,” Owen continues, “I was impressed by how much data the test produced and how specific it was. I loved the stats; it gave me the freedom to start playing with my diet a little bit more. I’d add a few more carbs or fats and see what it did. If it was too much, if my body composition changed, I’d cut it back a little bit and see what it did.”
The older generation benefits the most from regular DEXA scans
(Image credit: Getty Images)
Who is the DEXA scanner for?
I came across DEXA scans watching Youtube fitness videos, muscular men and women examining themselves to check if they had four or five percent body fat, so naturally I assumed the service would be more popular with the bodybuilders. To my surprise, Owen explained that bodybuilders in their pre-contest dehydrated state could skew the scanner readings, so it might not be ideal for them. Who benefits most from it, then?
“The people who get the most out of it are the untrained population in their forties and fifties,” suggests Owen, “DEXA measures the amount of fat in the body and bone health, two things that are very important for older people.” Based on the results, Owen and his team can advise how much weight training these people need. “I say how much because I think it’s non-negotiable that they do some bodybuilding,” he adds.
“We can help people achieve specific goals,” adds Matt Gardner, a nutritionist I’ve previously worked with on an article about periodization training. He also works at My Vital Metrics: “From a performance standpoint, we look at what the tissue distribution is: Would a runner benefit from losing a small percentage of fat?”
“Once we figure out where lean muscle mass is in the body and what bone mineral density looks like, we can make an informed decision about what needs to be done to achieve certain goals.”
How long is a DEXA scan appointment and what do you get out of it?
Everyone is obviously eager to get the results of the DEXA scan; I was also. But the date itself is more than the two minutes you spend at the table. “Each appointment lasts 45 minutes and we discuss the training background and goals the person has in mind,” explains Matt, “Once we’ve had a conversation, we do the DEXA scan, which doesn’t take long, discuss the results and give people a spreadsheet where we calculate your total calorie plan that contains macronutrient calculations”.
The results themselves don’t make much sense until you talk to an expert like Matt. It’s a bunch of numbers that tell you everything from how much fat is on your left calf to what your height-to-muscle ratio is, something people often ignore. “The DEXA scan results are more accurate than if you were to use an online calculator or even a smart calculator. bathroom scales“He adds, “The calculations and the plan help people walk away with something tangible, something they can actually use to improve their health and well-being.”
However, these results are only useful if you have a goal in mind. A test is simply a screenshot of the current state of your body; Doing a few scans leading up to a major life event, whether it’s a competition or a beach body stint, will give you a better understanding of how well your program is going.
While I was in the lab, I also did a Basal Metabolic Rate (BMR) test, it could be that too, right? The BMR test told me how many calories I burn when my body is at rest. Using this number and the intensity of my training, Matt could advise me on how to lose (or gain) weight within a certain period of time and how likely I am to achieve my fitness goals. “The action plan gives people accountability, hard numbers, a good visual perspective of where they are and where they could be in the future,” adds Matt.
If you have a fitness goal, a DEXA scan can help you achieve it sooner
(Image credit: Getty Images)
Is the DEXA scanner worth it?
A DEXA scan at My Vital Metrics isn’t cheap, but it doesn’t cost an inordinate amount of money, either. should you?
I don’t think DEXA scans are for everyone, or rather, not everyone would benefit equally from spending money on the test. That said, it can help people reach their fitness goals faster. Knowing is half the battle, as the adage goes, and this kind of test can give you actionable insights and action with the right diet and exercise routine.
Sure, DEXA scans can satisfy your curiosity and tell you if you have any muscle imbalances or if your bones aren’t as strong as they should be. Matt says the latter is one of the things that surprises people the most: “The type of clients we have, I guess most of them have a good level of bone mineral density compared to the average population, but sometimes it’s a little lower than expected. That’s something people don’t really talk about.”
Should anyone worry about being diagnosed with something serious? Not in the My Vital Metrics lab, but even if it turns out you have too much visceral fat, something else you’ll be given insights on, at least you’ll know what to improve. And who knows, you might be told that you have above average muscle mass and who wouldn’t want to hear that?
