Enhancing Bone Health: Key Exercises and Risks

In this episode, I’m joined by Dr. Jocelyn Wittstein—orthopedic surgeon, sports medicine expert, and Associate Professor at Duke University—for a powerful and practical conversation about  bone and joint health across the lifespan. From the challenges of frozen shoulder and arthritis to the truth about running and menopause hormone therapy, this episode is your definitive guide to staying strong, mobile, and pain-free well into your 40s, 50s, and beyond.

We cover:

• Why your joints and bones start changing after 30—and what to do about it
• The difference between male and female aging (and why 50 hits women harder)
• The role of estrogen in health, inflammation, muscle mass, and osteoporosis
• The truth about running and arthritis: myth vs. reality
• How to actually build stronger bones: plyometrics, impact, and intensity
• Why frozen shoulder happens and how to treat it early
• The supplements Dr. Wittstein actually recommends (and which ones she used to dismiss)
• What we’re learning about GLP-1 medications and their surprising effect on bone and joint health

Whether you’re an athlete, a parent, or entering perimenopause, this conversation is a masterclass in movement longevity and joint and bone preservation.

Who is Dr. Jocelyn Wittstein?

Dr. Jocelyn Wittstein is an Associate Professor of Orthopedic Surgery at Duke University specializing in sports medicine and women's joint health. As a leading researcher and clinician, she’s pioneered work on arthritis, adhesive capsulitis, and the role of hormones in bone and joint aging. She is also co-author of the upcoming book The Complete Bone and Joint Health Plan (May 2025), a practical guide for women who want to move well and stay strong at every stage of life.

This episode is brought to you by:

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Find Dr. Jocelyn Wittstein at:

• Duke Health: https://www.dukehealth.org/find-doctors-physicians/jocelyn-ross-wittstein-md
• Instagram: @jocelyn_wittstein_md
• The Complete Bone and Joint Health Plan: Amazon and Barnes & Noble

Find me at:

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/     
• Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page
• Get my book – https://drgabriellelyon.com/forever-strong/
• Forever Strong Summit 2025 – Grab your ticket NOW before we sell out! https://drgabriellelyon.com/forever-strong-summit-2025/

Timestamps:

00:00 – Why your bones and joints start changing at 30—and what happens if you wait too long to act.

02:53 – The “muscle span” of women: Why bone and joint health challenges begin earlier than you think and evolve over time.

03:59 – Why female athletes are 8x more likely to tear their ACLs—and what we still don’t understand about hormones and injury.

06:31 – Estrogen’s critical role in bone, muscle, and joint health—and how its decline accelerates aging in women.

12:42 – Frozen shoulder and hormone therapy: A breakthrough 2023 study and how estrogen may prevent painful joint conditions.

16:54 – Early signs of frozen shoulder and how to intervene before it becomes a long-term issue.

26:05 – Why fixing diet and exercise isn’t always enough—how hormonal changes drive shifts in fat, muscle, and joint pain after menopause.

29:26 – What arthritis really is, the difference between wear-and-tear vs. inflammatory arthritis, and why menopause matters.

32:36 – Does running cause arthritis? The research says no—and may even show protective benefits.

40:06 – Why immobilizing joints (even after surgery) can lead to bone loss and muscle atrophy—and what to do instead.

43:54 – Collagen supplements: What works for joint health vs. bone density, and how to choose the right form.

46:35 – Bone-building effects of hydrolyzed collagen and how it compares to strength training.

53:10 – Best interventions for early arthritis, including PRP, exercise, and weight loss—even in healthy individuals.

59:03 – What GLP-1 drugs like Ozempic are doing to joints and bones—surprising anti-inflammatory effects and fracture data.

1:02:41 – The best training plan to prevent osteoporosis: strength, plyometrics, and how much impact you really need.

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.