220. Optimal Body Fat Percentage: What’s Right for You?
In this episode of the Muscles & Mindset podcast, your favorite obesity medicine expert, Ali Novitsky MD, dives into one of her favorite topics: body fat percentage and its relationship with genetics and body types. This subject is frequently brought up by listeners, prompting Dr. Ali to dedicate an entire episode to it.
Personal Health Journey:
Dr. Ali Novitsky shares her health journey, starting from being an overweight kid to playing Division I softball in college. Despite gaining weight during her freshman year, she discovered her strength and muscle-building capabilities. She recounts the embarrassing experience of having body fat percentage tests done in front of other sports teams, marking a pivotal moment in understanding her body composition.
Genetics and Body Fat Percentage:
Dr. Ali emphasizes the significant role genetics play in determining body fat percentage and weight set points. Using her own family as an example, she explains how her daughter, who shares a similar body type, has inherited a high muscle mass. Dr. Ali discusses how her husband's genetic makeup, which includes more fast-twitch muscle fibers, contributes to their daughter's potential for greater muscle mass.
Body Types and Optimal Body Fat Percentages:
Dr. Novitsky breaks down the three main body types (somatotypes): ectomorph, mesomorph, and endomorph, explaining how each type typically carries and accumulates body fat differently. Ectomorphs usually have lower body fat percentages in their younger years but may see an increase as they age due to muscle loss and metabolic changes. Mesomorphs, who generally have significant muscle mass, experience less drastic changes in body fat percentage over time. Endomorphs, who often have higher amounts of adipose tissue, can vary widely in their body fat percentages from a young age to older years.
Normalizing Body Fat Percentages:
Dr. Ali argues that an optimal body fat percentage is unique to each individual and should be based on how one feels and functions, rather than fitting into a standardized range. She provides general ranges for what is considered normal body fat percentages for women (15%-30%) and men (10%-25%), but stresses that these are just guidelines and not absolutes.
Health and Body Fat:
Dr. Ali Novitsky addresses the misconception that higher body fat percentages are inherently dangerous, explaining that visceral fat (fat around the organs) is a more critical health indicator. She shares insights from her Muscles & Mindset program, which focuses on interval training and strength training to optimize muscle retention and fat loss.
Empowerment and Acceptance:
Dr. Ali encourages listeners to embrace their unique body types and focus on healthy habits rather than striving for a specific body fat percentage. She highlights the importance of mental health, proper nutrition, and regular strength training in achieving one's optimal body composition.
Conclusion:
The episode wraps up by inviting listeners to join the year-long training program, Muscles and Mindset, which offers a comprehensive approach to fitness and body composition. Dr. Ali reminds everyone that the goal is to trust and accept their bodies, understanding that where they are meant to be is where they will ultimately thrive.
Don't forget to check out the link in the show notes to sign up for Muscles & Mindset.
Listen to Episode 220 Here
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Chapters
00:00:00 - Introduction and Personal Health Journey
00:00:24 - College Experience and Weight Gain
00:01:51 - Body Fat Percentage Testing in College
00:03:09 - Genetics and Body Fat Percentage
00:05:09 - Daughter's Body Composition and Confidence
00:07:29 - Family Genetics and Muscle Mass
00:09:04 - Normalizing Body Fat Percentages
00:11:01 - Body Fat Percentage Ranges for Men and Women
00:13:08 - Ectomorph Body Type and Body Fat Trends
00:15:08 - Mesomorph Body Type and Body Fat Trends
00:16:02 - Endomorph Body Type and Body Fat Trends
00:18:08 - Visceral Body Fat and Health
00:19:24 - Strength Training and Body Fat Reduction
00:19:55 - Optimal Body Fat Percentage for Individuals
00:20:49 - Muscles and Mindset Program Introduction
Resources
The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY.
Optimal GLP-1 Weight Loss Program. Join the waitlist HERE.
31 Days of FIT. Learn more HERE.
Fit Woman Collective™. Learn more HERE.
Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE.
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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
