Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors.

In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss.

I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing.

Read the full episode show notes at performpodcast.com.

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Timestamps

00:00:00 Bone Health

00:02:43 Sponsors: LMNT & David Protein

00:05:24 Osteoporosis, Osteopenia, Poor Bone Health

00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test

00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)

00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts

00:21:05 Lifestyle Factors & Bone Metabolism

00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement

00:29:52 Sponsor: AG1

00:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?

00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition

00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes

00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT

00:54:02 Interpret: DEXA Scan, T-Score, Z-Score

01:01:39 Sponsors: Momentous & Renaissance Periodization

01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates

01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens

01:12:50 Adults & Exercise, Progression, Load Changes

01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density

01:22:23 Tool: Bone Health Exercise Guidelines

01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen

01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)

01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota

01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing

01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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