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Speaker 1: Hi, and welcome back to Bounce Forward with me Tipple.

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Speaker 2: I'd like to acknowledge the traditional cust earnings of the

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Speaker 2: land on which I'm recording this podcast, the warundry people

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Speaker 2: of the Pooler Nation. I pay my respect for elders,

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Speaker 2: puff and present. Ellie wrote into me, tip, please help.

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Speaker 2: I've heard a lot of conflicting views with BMI and BMR,

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Speaker 2: and honestly, when I look at my BMI scores, I

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Speaker 2: feel really downhearted.

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Speaker 1: What are they and how do you calculate them?

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Speaker 2: Is BMI a load of fuey because muscle weighs more

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Speaker 2: than fat and the fittest, strongest people can have a

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Speaker 2: BMI saying they are overweight.

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Speaker 1: Oh this is such a juicy question, Ellie.

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Speaker 2: And Yeah, in my opinion, I think the body mass index,

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Speaker 2: the B and I is kind of really archaic and

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Speaker 2: outdated now. But the B and I body mass index

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Speaker 2: and the BMR the basal metabolic rate, are two very

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Speaker 2: different metricks and they serve distinct purposes in health and

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Speaker 2: fitness assessments. But I just I just don't like the

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Speaker 2: BMI because when I was at my fittest, strongest, leanest,

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Speaker 2: biggest and in a strength way, I went and had

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Speaker 2: my BEMI done. I had all this fitness testing done

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Speaker 2: when I was becoming a gladiator, and medical tests and things,

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Speaker 2: and they did my BEM I and my be and

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Speaker 2: I was bad. And I couldn't believe it because I

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Speaker 2: was super lean and super fit and had a lot

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Speaker 2: of muscle on me. But I was one hundred and

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Speaker 2: sixty four centimeters And BMI is a simple calculation used

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Speaker 2: to assess whether a person has appropriate body weight for

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Speaker 2: their height. So if you're short and you've got a

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Speaker 2: lot of muscle mass, then it sometimes comes out as

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Speaker 2: a poor rating. So it is a ratio of weight

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Speaker 2: to height. It's calculated by dividing a person's weight in

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Speaker 2: kilgrams by the square of their height in meters, and look,

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Speaker 2: it's a quick and easy way to screen for weight

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Speaker 2: categories that may lead to health problems. But it does

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Speaker 2: not directly measure body fat or overall health. And BMI

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Speaker 2: doesn't differentiate between muscle and fat mass, and so it

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Speaker 2: might inaccurately categorize athletes like it did when I was

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Speaker 2: a gladiator with a dense muscle mass as overweight or obese.

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Speaker 2: And similarly, it may not accurately reflect the health status

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Speaker 2: of someone who is older, like elderly people and those

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Speaker 2: with low muscle mass, which is also a little bit dangerous.

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Speaker 2: The BMR, the basal metabolic rate, is something completely different.

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Speaker 2: The BMI is a number of calories required to keep

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Speaker 2: your body functioning at rest okay, so it is the

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Speaker 2: amount of energy your body needs to perform basic life

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Speaker 2: sustaining functions like breathing, digestion, processing, nutrientslation, cell production, all

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Speaker 2: the basic things that we don't even think about. BMR

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Speaker 2: can be estimated through various equations, with the Harris Benedict

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Speaker 2: equation being one of the most commonly used. The equation

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Speaker 2: takes into account your age, your sex, your weight, and

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Speaker 2: height to estimate your calorice needs at rest. So understanding

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Speaker 2: your BMR can help really understand how many calories you

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Speaker 2: should consume in a day to lose weight and be

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Speaker 2: in a calorie deficit, or maintain weight or gain weight,

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Speaker 2: depending on overall activity levels and your goals.

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Speaker 1: Right.

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Speaker 2: So, BMR estimates can vary depending on the formula used

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Speaker 2: and individual differences in metabolism, which can be influenced also

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Speaker 2: by genetic factors, muscle mass, even hormonal variations, So the

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Speaker 2: key differences are what they measure. Bear and I measures

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Speaker 2: a relationship between weight and height to categorize overall body

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Speaker 2: weight status. BMR measures the energy expenditure at rest to

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Speaker 2: understand your caloric needs. They're both used in health assessments.

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Speaker 2: BMI is commonly used for general health screenings to quickly

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Speaker 2: identify potential weight related health risks, and BMR is used

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Speaker 2: specifically to guide dietary and fitness programs by estimating daily

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Speaker 2: caloric needs based on a person's metabolism at rest. Right,

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Speaker 2: there's also the impact of muscle mass, so BMR is

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Speaker 2: affected by muscle mass. The more muscle mass lean muscle

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Speaker 2: mass that a person has, the more calories you will

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Speaker 2: burn out rest, whereas BMI does not differentiate the type

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Speaker 2: of mass, so fat versus muscle no idea. So in summary,

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Speaker 2: I think BMI is straightforward measure that helps with weight

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Speaker 2: relative to height and can show up some potential risks,

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Speaker 2: say if you're obese. But BMA gives more of a

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Speaker 2: nuanced understanding of a person's metabolism, which is really important

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Speaker 2: and can guide those decisions about diet and exercise and

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Speaker 2: tailor that to your personal energy needs. They're completely different markers.

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Speaker 2: I would always use BMR when I'm advising on a

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Speaker 2: calorie deficit or maintenance for someone who comes to me.

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Speaker 1: I would never use the BMI.

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Speaker 2: I do think it's really archaic and I would just

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Speaker 2: steer clear of it. And if a doctor does your BMI,

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Speaker 2: I would just take it with pinch of salt.

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Speaker 1: Just yeah, wouldn't really worry about it at all.

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Speaker 2: So if you're looking for a health market to really

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Speaker 2: measure your goals and your fitness and how you're going,

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Speaker 2: then dexter scans are the best because what they're going

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Speaker 2: to do is measure.

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Speaker 1: Your fat mass, give you.

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Speaker 2: A fat body fat percentage. They're going to give you

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Speaker 2: a muscle mass percentage. They're going to measure your water retention,

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Speaker 2: see how much water retention you've got. And these numbers

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Speaker 2: are so specific and it's not expensive. You google it,

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Speaker 2: go into your local scanning place, they'll do a little

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Speaker 2: scan on you, talk to you about your health and

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Speaker 2: fitness goals, and then you go back in twelve weeks

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Speaker 2: and see those numbers decrease, increase because the goal is

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Speaker 2: to recomposition your body to bring down the body fat

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Speaker 2: percentage to bring up the lean muscle mass to really

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Speaker 2: change the composition of your body, and dexter scans are

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Speaker 2: going to measure that, which is really important. It's great

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Speaker 2: because it steers you away from standing on the scales

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Speaker 2: every day, which is never going to help us psychologically, mentally, emotionally.

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Speaker 2: And you've got to remember you have forever to find

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Speaker 2: your fitness. That's something I really learned in my prem

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Speaker 2: postnatal certification. You've got to do what works for you.

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Speaker 2: And you know, if it is BMI, if it is

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Speaker 2: going to a trainer and getting your BMR and you know,

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Speaker 2: working out exactly which calories you should be having and

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Speaker 2: you know, being very methodical about it. If that works

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Speaker 2: for you, that works for you. But I find, you know,

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Speaker 2: tracking my food and tracking every little thing that goes

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Speaker 2: into my mouth a little bit, even triggering, I find

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Speaker 2: it just too much hard work. There's already such a

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Speaker 2: mental load being a mom and running a company and

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Speaker 2: doing all those things. If I had to track what

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Speaker 2: I was eating as well, it's just one level that

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Speaker 2: will probably tip me. So I find just going and

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Speaker 2: having a dexa scan every now and then to see

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Speaker 2: that I am putting on lean muscle mass and that

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Speaker 2: I am heading in the right direction really helps to

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Speaker 2: measure my progress.

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Speaker 1: Thanks so much for listening to Bounce Forward.

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Speaker 2: I love having your company, So please DM me on

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Speaker 2: Instagram at tip Hole, Underscore Exo and let me know

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Speaker 2: what questions you'd love me to cover. Don't forget to

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Speaker 2: rate and review me on your podcast out Speak soon.

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Speaker 1: Happy Days,