The Peter Attia Drive

#322 - Bone health for life: building strong bones, preventing age-related loss, and reversing osteoporosis with evidence-based exercise | Belinda Beck, Ph.D.

386 snips
Oct 21, 2024
Belinda Beck, Ph.D., a leading authority in exercise physiology and founder of The Bone Clinic, shares invaluable insights on bone health. She discusses how childhood nutrition and activity set the stage for strong bones. Belinda emphasizes the importance of resistance training and essential nutrients to combat osteoporosis. She also dives into managing bone health through various sports and highlights the critical role of physical activity throughout life. With practical tips for parents, she empowers listeners to optimize bone density for themselves and their children.
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ANECDOTE

Belinda's Journey

  • Belinda Beck's interest in bone health stemmed from her personal experience with shin splints as a runner and field hockey player.
  • Her research journey began with a master's study on stress injuries, leading to a PhD in animal studies and a postdoc at Stanford.
ADVICE

Calcium Intake

  • Prioritize a balanced diet rich in calcium for bone health, especially during teenage years when about 1000mg daily is needed.
  • Dairy is the best calcium source; aim for three servings of milk, yogurt, or cheese daily.
ADVICE

Vitamin D and Sun Exposure

  • Get sufficient vitamin D, crucial for calcium absorption. Sunlight is the most efficient source; expose skin safely during appropriate hours.
  • Consider supplements if adequate sunlight is impossible, but optimal levels and supplementation strategies are still debated.
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