Danford Works

How does body mass index (BMI) differ from an in-depth body composition analysis obtained through a DXA Scan with Body Composition?

BMI, crafted in the early 1900s by Belgian mathematician Adolphe Quetelet, provides a swift health assessment using a straightforward formula involving height and weight. Its primary purpose was to assist governments in allocating resources for the general population.

Conversely, an analysis obtained through a DXA scan offers a thorough evaluation of an individual's body composition. This analysis encompasses specific biomarkers such as body fat percentage, lean muscle mass, bone mineral density, and visceral fat.

So, which holds greater value?

DXA SCAN WITH BODY COMPOSITION - The assessment of visceral fat, lean mass, and bone mineral density is pivotal in identifying risk factors for metabolic diseases, cardiovascular diseases, sarcopenia, osteoporosis, and other chronic conditions. This scan not only provides valuable insights but also enables targeted optimization of specific areas that require attention.

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Did you know poor sleep can lead to pre-diabetes or diabetes? Here are 5 ways to improve the quality of your sleep.

1. Set the thermostat between 67-69 to allow for a quick drop in core body temperature and rapid sleep onset.

2. Limit your food intake at least 1.5 hours (ideally) before bedtime for maximizing heart rate variability and deep sleep duration.

3. Reduce bright light sources in the early evening to optimize endogenous melatonin release.

4. Maintain a consistent bedtime, even on the weekends, to avoid any disruption to your circadian rhythm.

Try out these methods and let us know if this helps in the comments!

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Have you recently been diagnosed with osteoporosis or osteopenia either through our DW Assessment or by your doctor? Try performing overhead presses, squats, and deadlifts.

A study revealed that post-menopausal women who had been diagnosed with osteoporosis had a significant improvement in bone mineral density after performing 5 sets of 5 repetitions (>85% of 1RM) and impact loading (jumping) supervised over the course of 8 months 🏋🏽‍♀️⛹🏽‍♀️🦴

Takeaway: start lifting heavy, but take your time to progress safely💪🏼

PubMed ID- 22777332

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Did you know just 2 minutes of walking after a meal is surprisingly good for you?

Previous research has found that a 15-minute walk after a meal can significantly reduce blood sugar levels, but more recent studies have shown that it only takes a few minutes to make that same impact.⁠
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Grabbing a cup of coffee on your lunch break or going for a stroll down the hallway in between meetings are great ways to actively engage your muscles to help soak up some of that excess glucose from your last meal, in turn helping lower your blood sugar.⁠
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If you’re one that has a rigid schedule, standing will have slightly more benefit than sitting will, but even those few steps could significantly impact your blood sugar levels for the better!⁠⁠

Source: New York Times; PMID: 35147898⁠

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During the months of approximately April to the end of September, you can produce Vitamin D from the sun ☀️ Throughout the rest of the year, you will need to rely on getting Vitamin D through supplementation and/or diet 💊🐟️🍳⁠
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Why does Vitamin D matter? ⁠
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Vitamin D helps the body absorb and retain calcium and phosphorus which are necessary for building bone 🦴 Vitamin D can also reduce inflammation, control infections, and reduce cancer cell growth. ⁠

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Starting your day with 16 oz of water is a great way to take control of your weight loss goals! Research studies have shown that drinking 16 oz of water creates a thermogenic effect that can boost your metabolism by 30% for more than an hour🚰⁠

How many glasses of water do you drink per day?⁠

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Aim for 7,500 steps per day!

A study published in the 2019 Journal of the American Medical Association found that women who took at least 4,400 steps her day had a 41% lower mortality rate than the women who took 2,700 steps.

The more daily steps women took after hitting 4,400 the better until around 7,500 where then the benefits plateaued.

JAMA Intern Med. 2019 Aug 1; 179(8):1105-1112. PMID: 31141585

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This Kale and White Bean Minestrone from Pamela Salzman is the perfect soup to warm you up on those chilly autumn nights!

Pair this delicious soup with a piece of grilled chicken, salmon, or a side salad topped with baked tofu to round out the meal.

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Recipe:

3 Tablespoons unrefined, cold pressed extra-virgin olive oil
1 onion, chopped
2 carrots, peeled and chopped
2 stalks of celery, chopped
6 cloves of garlic, chopped
2 Tablespoons tomato paste ( I like Bionaturae)
1 teaspoon fresh rosemary, chopped (measure the rosemary, then chop)
3 ½ cups of cooked white beans (such as Cannellini or Great Northern) or 2 15-ounce cans, drained and rinsed* click here to learn how to make your beans from scratch
2 teaspoons sea salt and freshly ground black pepper to taste (You will need about 3 teaspoons of salt if your stock is unsalted.)
piece of rind from Parmesan cheese (if you have it, otherwise don’t worry about it)
6 cups of chicken or vegetable stock, preferably homemade or 4 cups stock + 2 cups water
6 cups of stemmed, coarsely chopped kale or Swiss chard leaves*
Accompaniments: serve with garlic toast, a drizzle of olive oil and/or grated Pecorino or Parmesan cheese

For instructions - visit this link!

https://pamelasalzman.com/kale-white-bean-minestrone-recipe/

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Lunch meeting with our Director of Physical Therapy, Auren Manalo, Director of Wellness and Nutrition, Tracy Freedman, and Founder, Jane Danford.

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We have received many questions about the book “Outlive” by Dr. Peter Attia. This exceptional book seamlessly ignites our passion and aligns with our core beliefs and practices at DW. We perform many critical assessments detailed in "Outlive."

Our DW Virtual Assessments include the DXA Scan with Body Composition, V02 Max, Continuous Glucose Monitor, Full Body MRI, In-Depth Blood Panel, Strength Testing, and more.

We are dedicated to ensuring these assessments are easily accessible, so we've partnered with the nation's leading facilities to accomplish this.

We understand that data alone doesn't catalyze transformation; therefore, after we receive your health data from the assessment, our team teaches you how to leverage the data to optimize your nutrition, lifestyle, exercise, and pharmaceuticals/supplements (if necessary) to live your longest, healthiest, most active life.

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Experience the delicious flavors of autumn while meeting your daily protein needs with our Fall Harvest Salmon and Sweet Potato Hash. This hearty and wholesome dish combines the richness of wild-caught salmon with the earthiness of sweet potatoes and kale, all brought together with a creamy tahini dressing. It's a perfect meal to savor the essence of the season.

Read all about it on our blog & save this post to reference later!

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Did you know that being weak relative to strong increases your risks of all cause mortality by 250%?

Interested in finding out if your strength is sufficient enough for you to live a long, healthy and active life? Reach out to sign up for your DXA scan with Body Composition.

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Interested in learning about how one of our signature DW Experiences™ work? Swipe to find out!

➡️ Choose your experience: Choose between our six experiences: DXA Scan with Body Composition, In-depth Blood Panel, Continuous Glucose Monitor, V02 Max, Strength & Balance, and Full Body MRI Screening.

➡️ Contact us to schedule: Email, call, or text us to schedule! Not sure which DW Experience™? We offer a complimentary consultation call to help guide you!

➡️ Complete your DW Experience™: We gather your body’s health data and meet virtually to give you a clear understanding of your results. Then we provide you with a customized exercise, nutrition, lifestyle, pharmaceutical, and supplement plan.

➡️ Engage with an expert: To improve your health data and reach your goals, we offer physical therapy, training, nutrition, and medical services.
With all of our experiences, our clients receive a customized plan tailored to their specific needs, to ensure that they leave our care with guidance and direction on a path to a better, healthier self.

If you are interested in scheduling a DW Experience™, send us a DM!

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Did you know that the commonly recommended RDA of 0.8 g/kg of protein isn't actually sufficient for building or maintaining muscle mass? That amount is merely a baseline to prevent your body from wasting away. In optimal health and fitness, protein requirements need a more personalized approach.
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The most precise way to determine your protein needs is based on your lean body mass. A DXA scan offers the most accurate insight into your lean body mass, which includes components like bones, ligaments, tendons, internal organs, and most crucially—muscle.
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While we highly recommend a DXA scan for precise calculations, a good rule of thumb is to base your protein intake on your ideal body weight. Aim for 1.8-2.0 grams of protein per kilogram of your ideal (or current, if already ideal) body weight. This range is tailored to various factors, including your age, activity level, and specific health goals.
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For a 130-pound individual:
Convert pounds to kilograms: 130 pounds / 2.2 = ~59.09 kg
Multiply by the upper limit (2.0): 59.09 kg x 2.0 = ~118 grams of protein/day
So, in this case, a 130-pound person would aim for around 106-118 grams of protein daily.
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Interested in knowing your exact protein requirements and how to achieve them effectively? DM us, and we'll get in touch with you to personalize your nutrition journey!

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Meet the Danford Works Team! Today, we are introducing you to Jane, our founder! ✨🤍

Jane offers a distinct, evidence-based patient care method that delivers exceptional rehabilitation and recovery outcomes. Her reputation is such that NCAA and professional athletes worldwide seek her out for sports injury treatment. Jane holds a doctorate in physical therapy from Northeastern University and undertook a competitive 12-month orthopedic residency at New York University.

Alongside being a Certified Strength and Conditioning Specialist (CSCS) and a master clinician for NYU doctoral students, she is also a published author in orthopedic rehabilitation literature. Despite being a mother of two young boys, Jane prioritizes assisting clients in discovering enjoyable ways to maintain health, even amid busy schedules.

We will be sharing Jane’s story on how she started Danford Works in a Reel soon, stay tuned!
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At Danford Works, we're transforming the future of health by making longevity medicine easy and accessible for all.

Our innovative virtual DW Experiences™ and personalized expert services bring optimal wellness within your reach. The life you aspire to—one filled with health, activity, and vibrancy—is not a distant goal, but an accessible reality, requiring your commitment to your well-being today.

We are here to guide and support you every step on this journey towards a healthier, more active life.

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Ski season is upon us!⛷️

Check out our awesome client enjoying some winter activities ❄️

📍Alli and her husband, John at the top of Kicking Horse
📍Finishing up a run in 10 degree weather in Golden
📍Alli and her family in Lake Louise

Thanks for getting us in the winter spirit, Alli!

BIG congratulations to for running the Miami Half Marathon on January 29! 🏃🏽‍♂️🏅Auren, we are so impressed with your hard work and are so excited to see you continue to crush it in your upcoming races 💪🏽 Next stop, NYC Half Marathon in March! ⭐️🗽

Happy Thanksgiving from the DW team! 🦃🥧 We are so thankful for each and every one of our amazing clients 🧡

Best of luck to those running the from all of us at DW! We’re cheering for you every mile of the way (26.2 to be exact!) 👏🏼🏃🏻‍♀️
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Today's highlights our awesome client ⭐️ Bianna has been working hard this year with Auren to reach her running goals and will be participating in the this weekend! 🏃🏻‍♀️⁠
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Keep up the great work, Bianna! We'll be cheering for you this weekend 👏🏼⁠
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Head over to our IG stories to learn more about Bianna's journey with DW⁠! You can also click the link below to learn more ⬇️
https://bit.ly/3sWW4Us

Check out our website at danfordworks.com to learn more about our DW Health Optimization Experiences or to schedule a 1:1 physical therapy, personal training, wellness and nutrition, or virtual MD visit 💪🏼

Today's highlights , former tennis player at 🎾 Elliott has been working with Auren over the past few months and will be running the in 3 weeks! 🏃🏻‍♂️👏🏼⁠
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Head over to the link below to learn more about Elliot and his 2022 fitness/wellness goals! ⬇️
https://bit.ly/3T1kVSF
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Keep up the great work, Elliott! 💪🏼

This week’s DW recipe recipe is Seared Salmon with Sweet Potato Hash- It'll have you going back for seconds 🥬

Check out the full recipe liked below ⬇️
https://bit.ly/3yG5bw4

During the months of approximately April to the end of September, you can produce Vitamin D from the sun ☀️ Throughout the rest of the year, you will need to rely on getting Vitamin D through supplementation and/or diet 💊🐟️🍳

Why does Vitamin D matter?

Vitamin D helps the body absorb and retain calcium and phosphorus which are necessary for building bone 🦴 Vitamin D can also reduce inflammation, control infections, and reduce cancer cell growth.

Bomba's Running Ankle Socks are our favorite for walking and running! 🚶🏽‍♂️🏃🏼‍♀️

These socks are lightweight, moisture-wicking, and cushioned. The best part- for every pair purchased, a pair is donated!

Do you have a pair of ?

Build better habits with this DW Wellness Hack!⁠

Utilize the Visibility Method 🔍️ Design your environment so that it is easier to get started on something that you want to accomplish and harder to get started on the things you don't want to accomplish on any given day.

What's your go-to method to stick to your daily wellness goals?

This Slow Cooker Turkey Chili from is the perfect protein-packed meal to get you in the mood for Fall 🍂

Substitute the beer with additional low-sodium chicken stock and add your favorite toppings!

Check out the link below for the full recipe ⬇️
https://bit.ly/33P2WL1

Did you know you can reduce your risk of a running-related injury? 🏃🏻‍♂️

1️⃣ Address weaknesses resulting from prior injuries. If you never rehabbed fully from an old sprain or strain, consider discussing this with a physical therapist!

2️⃣ Seek out advice from veteran runners and coaches regarding your training progression

Do you find it challenging to eat healthy when you're on a busy schedule? Here are our 4 recommendations for high protein snacks to take on the go!⁠
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1. Dried Edamame Beans- ⁠
2. Sprouted Organic Pumpkin Seeds- ⁠
3. Lupini Beans Sea Salt and Vinegar- ⁠
4. Core Power Chocolate or Vanilla Drink- ⁠
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Have you tried any of these? Tell us your favorite in the comments ⬇️