Tools I recommend
DEXA and Cronometer
Two pieces of honesty: a scan that shows what the scale cannot, and an app that shows what you are actually eating. I point every man at both before he starts.
The DadBody programmes run on behaviour, not gadgets. These tools just make the behaviour easier to see.
Body composition
01
DEXA
The scale tells you one number. A DEXA scan tells you what that number is made of: lean muscle, fat, bone, and where the fat is sitting. That matters because most men over forty have lost enough muscle that weight alone is misleading.
I ask for a baseline scan at the start of any coached programme. We retest every three to six months. The difference between the two scans is the real score, not the number on your bathroom floor.
- Total body fat percentage and lean mass
- Visceral fat, the kind that sits around your organs
- Bone density and limb-by-limb muscle balance
DEXAnear connects you with DEXA scanning at clinics across Metro Vancouver. If you are not local, find a DEXA or DXA body composition provider near you and upload the report.
Find a DEXA scan with DEXAnearNutrition tracking
02
Cronometer
You cannot fix what you do not see. Cronometer is the nutrition app I point every man at because it is honest about macros, micros and portions, and the free tier is enough for most people.
In DadBody programmes the first target is usually protein. Cronometer makes it obvious whether you are hitting it without turning every meal into a maths problem. It also flags the gaps: fibre, magnesium, potassium, the things that quietly matter when you are over forty and trying to train.
- Track protein, carbs, fat and fibre per meal
- See vitamin and mineral intake against targets
- Barcode scanner, recipe importer and a clean food database
You do not need to log forever. I usually ask for one or two weeks of honest tracking at the start, then spot checks after that. The point is awareness, not obsession.
Create a free Cronometer account03
How they fit together
DEXA shows whether your body is changing. Cronometer shows one of the main levers driving that change. Together they close the gap between feeling like you are doing the work and knowing it.
This is what the loop looks like in a coached programme: scan at the start, log food for a week or two to find your baseline, make one or two targeted changes, then scan again in three to six months. The numbers either justify the habits or tell us which habits need adjusting.
Neither tool replaces coaching. They just make the coaching more precise.
Questions
Do I need a DEXA scan to join a DadBody programme?
No, but I strongly recommend one. A DEXA scan gives you a real baseline so you can tell the difference between weight loss and muscle loss, and it shows visceral fat and bone density. If you cannot get one locally, we work with what you have.
Is Cronometer free?
Cronometer has a free tier that is enough for most men in my programmes. The paid tier adds more detail, but start with free. The value is in logging honestly, not in the subscription.
How often should I get a follow-up DEXA scan?
I suggest a follow-up every three to six months during active coaching. Too soon and the change is noise; too long and you miss the signal.
What if I do not live near a DEXAnear clinic?
DEXAnear covers Metro Vancouver. If you are outside the area, search for a DEXA or DXA body composition provider nearby and send me the report. We can use the same numbers.
Want the full picture?
WHOOP, supplements and the rest
DEXA and Cronometer cover measurement and nutrition. I also recommend WHOOP for recovery and sleep tracking, and a short list of supplements and practitioners I actually use. They are all on the partners page.
Data is only useful if it changes something.
The tools above will give you better information. The coached programmes are where that information turns into action.