4 Months of Body Recomposition at 49: My Hume Health Progress Report (Real Numbers)

I want to share something I don’t see many people doing online — actual numbers, not vague progress updates. Real data from a scale that measures what matters, not just weight.

What you’re about to read is my Hume Health progress report covering January 16th through May 27th — four and a half months of deliberate body recomposition at age 49, heading into 50 in September. The short version: I gained 13 pounds while simultaneously losing body fat, adding over 7 pounds of lean mass, and dropping my metabolic age from 44 to 38. My health score sits at 644 — Above Average.

Here’s everything, broken down.

The Numbers: January 16 to May 27

These are pulled directly from my Hume Health app progress report. Left column is where I started. Right column is where I am now.

Metric	Jan 16	May 27	Change
Weight	155.8 lbs	169.0 lbs	+13.2 lbs
Body Fat %	24.7%	21.3%	−3.4%
Body Fat Mass	38.4 lbs	36.0 lbs	−2.4 lbs
Lean Mass	114.1 lbs	121.2 lbs	+7.1 lbs
Skeletal Muscle Mass	72.3 lbs	78.8 lbs	+6.5 lbs
Metabolic Age	44 yrs	38 yrs	−6 years
Heart Rate	108 BPM	98 BPM	−10 BPM
Body Water	56.5%	57.7%	+1.2%
BMR	1,568 cal	1,657 cal	+89 cal
Health Score	—	644	Above Average

That’s the recomposition story right there. I gained weight — intentionally — while losing body fat mass and building significant muscle. This is what the data looks like when the protocol is working.

What Body Recomposition Actually Looks Like on a Scale

Most people look at the scale and see one number: weight. If it goes up, they panic. If it goes down, they celebrate. But that single number tells you almost nothing about what’s actually happening inside your body.

I went from 155.8 to 169 pounds. On a regular scale, that looks like I’m going in the wrong direction. But when you break it down:

• Body fat mass went down by 2.4 lbs
• Lean mass went up by 7.1 lbs
• Skeletal muscle mass went up by 6.5 lbs
• Body water went up by 1.2%
• Metabolic age dropped 6 years

This is the definition of body recomposition — gaining muscle and losing fat simultaneously. It’s considered difficult, especially over 40, but it’s absolutely achievable with the right combination of training, nutrition, recovery, and cellular support.

My goal is 180 lbs. I’m 11 pounds away and the trajectory is exactly where I want it.

The Metabolic Age Shift: From 44 to 38

This one matters to me more than the weight number. I started this period with a metabolic age of 44. It’s now sitting at 38 — rated Excellent by Hume Health, down from Good. That’s an 11-year gap between my biological age and my chronological age.

Metabolic age is calculated from a combination of resting metabolic rate, muscle mass, visceral fat, and body composition. When it drops, it means your body is functioning more efficiently — burning more calories at rest, carrying more lean tissue, and managing energy better. The jump from 44 to 38 in four months reflects what happens when training, protein intake, sleep, and cellular support all align.

Heart Rate: 108 BPM Down to 98 BPM

My resting heart rate recorded on the scale dropped from 108 BPM to 98 BPM over the same period. Both readings are on the higher side — I’m aware of that and it’s something I’m continuing to work on. But the direction is right, and a 10 BPM drop correlates with improving cardiovascular fitness and recovery capacity.

The cold plunge and sauna contrast therapy I do regularly is one of the tools I believe is contributing to that shift. Consistent cardiovascular conditioning from daily walking is another.

Body Water Up: Why Hydration Shows in the Data

Body water percentage increased from 56.5% to 57.7%. This matters more than most people realise. Muscle tissue is approximately 75% water — so as lean mass increases, body water naturally rises. But it also reflects genuine improvements in cellular hydration.

One thing I’ve been consistent with throughout this entire period is drinking hydrogen-enriched water using the LifeWave X2O system first thing every morning. X2O infuses water with light using patented technology and adds hydrogen, which acts as an antioxidant when dissolved in water and supports hydration at the cellular level. I can’t isolate it as the sole variable, but the body water trend is moving in the right direction alongside everything else.

The Tool Behind the Data: Hume Health Smart Scale

None of this visibility would exist without the right tracking tool. I use the Hume Health smart scale to measure all of these metrics — it’s not a standard bathroom scale. It measures body fat percentage, lean mass, skeletal muscle mass, visceral fat index, body water, BMR, metabolic age, body cell mass, and more. The app stores trend data over time so you can see the direction of change, not just a daily snapshot.

For anyone doing body recomposition, this kind of data is non-negotiable. Without it, you’re flying blind — gaining weight and hoping it’s muscle, losing weight and hoping it’s not muscle. The Hume scale tells you exactly what’s happening. You can check it out here — it’s the one I use personally.

What’s Driving the Results

In case you’re wondering what the protocol looks like, here’s the short version of what I’ve been consistent with across these four months:

• Full body resistance training every second day using the RP Hypertrophy app
• 10,000 fasted steps every morning
• PerfectAmino essential amino acids on an empty stomach first thing — grab it here
• Protein-first eating — 40–50g at breakfast minimum
• X2O hydrogen-enriched water every morning for cellular hydration support
• X39 LifeWave patch daily — light-based technology designed to help enhance energy flow, strength and stamina
• Cold plunge and sauna contrast therapy, two rounds
• Creatine monohydrate 5g daily, magnesium glycinate at night, D3+K2, omega-3

I’ve written in more detail about the full daily routine in this post if you want the full breakdown.

What Comes Next

My target is 180 lbs. I’m currently at 169. That’s 11 pounds to go — and based on the trajectory of the last four months, I’m confident I’ll get there with muscle continuing to drive the gain and body fat continuing to fall.

I’ll be posting another progress update when I hit 180. The Hume Health data will tell me whether I got there the right way.

What is body recomposition and why is it harder after 40?

Body recomposition means simultaneously gaining muscle and losing fat — rather than doing a traditional bulk phase followed by a cut. After 40, anabolic resistance increases, meaning muscle requires a stronger stimulus and higher protein intake to grow. Recovery also slows. Despite this, recomposition remains highly achievable with consistent resistance training, sufficient protein (0.7–1g per pound of bodyweight), quality sleep, and attention to recovery. The data above demonstrates it’s possible: +6.5 lbs of skeletal muscle alongside −2.4 lbs of fat mass in four and a half months.

How does a smart scale measure body fat and muscle mass?

Smart scales like Hume Health use bioelectrical impedance analysis (BIA) — a low-level electrical signal passes through the body and measures resistance. Different tissue types (fat, muscle, water, bone) have different electrical properties, allowing the scale to estimate body composition. Modern BIA scales with multiple electrode points and sophisticated algorithms are significantly more accurate than single-frequency entry-level scales. Consistency matters: measuring at the same time of day, in the same hydration state, gives the most reliable trend data.

What is a healthy metabolic age and how can you lower it?

Metabolic age is derived from your basal metabolic rate compared to population averages — a metabolic age lower than your chronological age suggests above-average metabolic health. The most effective ways to lower metabolic age are increasing skeletal muscle mass (which raises BMR), reducing visceral fat, improving cardiovascular fitness, and optimising sleep. Resistance training is the single highest-leverage intervention because muscle is metabolically active tissue — more of it means more calories burned at rest.

What does visceral fat index mean and why does it matter?

Visceral fat is fat stored around the internal organs in the abdominal cavity, distinct from subcutaneous fat stored under the skin. A high visceral fat index is associated with elevated inflammatory markers, metabolic dysfunction, and cardiovascular risk — independent of total body weight. My visceral fat index has remained stable at 8 (Low rating) across this period, which is a positive sign that the weight I’m gaining is being deposited as muscle rather than dangerous internal fat.

How does cellular hydration affect muscle growth and recovery?

Skeletal muscle tissue is approximately 75% water. Optimal cellular hydration supports protein synthesis, nutrient transport into muscle cells, and the removal of metabolic waste products after training. Even mild dehydration at the cellular level can impair strength output and slow recovery. Body water percentage is therefore a meaningful proxy for cellular health — and tracking it over time, as Hume Health allows, gives insight into whether your hydration strategy is actually working at the tissue level.

Is it possible to gain weight and lose body fat at the same time?

Yes — this is what body recomposition means and the data in this post demonstrates it directly. From January to May I gained 13.2 lbs of total weight while losing 2.4 lbs of fat mass. This is possible because the weight gained was predominantly lean mass and skeletal muscle. It tends to occur most readily in individuals who are newer to structured training, returning after a break, eating sufficient protein, and recovering well. The window for recomposition may be narrower for advanced athletes, but for most people in their 40s who haven’t been training optimally, it’s very achievable.

Nothing in this post constitutes medical advice. I’m sharing my own personal results and protocol. Always consult a qualified healthcare professional before making changes to your diet, supplementation, or training programme.