The Dr. Doug Show

In this episode Dr. Doug Lucas discusses being diagnosed with osteoporosis. People often feel overwhelmed and scared. However, there is hope for improvement and reversal of bone health. It is important to seek reliable information from trained professionals and not rely solely on internet searches or support groups. Getting the right imaging, such as DEXA with TBS or REMS, can provide valuable information about bone density and quality. Understanding the root causes of bone loss and implementing a comprehensive plan that includes adequate nutrition, exercise, and possibly hormone replacement therapy can help reverse bone loss. Regular testing and reevaluation are crucial to ensure progress and make necessary adjustments. Seeking help from professionals aligned with your values is important if needed.

In this video, Dr. Doug Lucas discusses the top six things they don't want you to know about osteoporosis: 1) Flawed imaging, 2) Ignored risk factors, 3) System not designed to cure or reverse osteoporosis, 4) HRT is a powerful tool, 5) Terrible nutrition recommendations, and 6) Exercise is necessary. The healthcare system profits from sickness and doesn't prioritize prevention or cure. It's up to individuals to take charge of their own health.

In this video, Dr. Doug Lucas discusses Vitamin K, a crucial nutrient for both bone health and heart health. There are different forms of vitamin K, including K1 and K2, which are found in different sources. Vitamin K2, specifically MK7, has a longer half-life and is recommended for supplementation. It has been shown to improve bone mineral density and reduce coronary calcification. There is no evidence that vitamin K supplementation increases the risk of blood clots, except for individuals on the blood thinner warfarin. AlgaeCal Plus and AlgaeCal D3 Complete are recommended supplements that provide the necessary forms of vitamin K. DISCOUNT CODE: http://algaecal.info/drdoug

In this video, Dr. Doug Lucas discusses the trajectory of Osteoporosis and setting clear goals. Different cases require different approaches, and it's important not to compare oneself to others. A 38-year-old with an early diagnosis has many options for reversal, while a 78-year-old with comorbidities has more limited options. A 50-year-old with gut issues and under-muscled can likely reverse osteoporosis with the right interventions. Every case is unique, and seeking help when needed is crucial.

In this episode, Dr. Doug Lucas discusses high impact exercises. They are important for bone health and can stimulate bone growth. Impact is required to get the stimulus to grow bone. Resistance training is also beneficial but should be combined with impact exercises. A study on young men showed that short duration high impact exercise boosted bone formation without increasing resorption. Jumping exercises can be a simple and free option for impact exercise. However, caution should be taken and it may not be suitable for everyone. Joining a community like HealthSpan Nation can provide support and resources for optimizing bone health. 🔍 *Study Links:* https://pubmed.ncbi.nlm.nih.gov/36804484/

In this episode, Douglas Lucas encourages listeners to think of themselves as athletes and prioritize recovery in their bone health journey. He introduces the concept of using a massage gun or percussion gun as a tool for recovery and discusses the potential benefits and evidence behind it. Douglas shares his personal experience with using a massage gun and recommends a specific device called the Q2 mini massage gun. He emphasizes the importance of working with a therapist or doctor before using the device and highlights its affordability and convenience.

In this video, Dr. Douglas Lucas interviews Dr. Kimberly Zambito, an orthopedic surgeon specializing in hand surgery and bone health. They discuss the difference between Dexa and REMS imaging for osteoporosis, the potential margin of error in Dexa results, and the benefits of REMS technology. They also touch on topics such as fragility score, TBS (Trabecular Bone Score), and the importance of lifestyle modifications for optimizing bone health. Dr. Zambito emphasizes the need to look at the overall picture of bone health and not get too focused on individual numbers.

In this video Dr. Doug Lucas discusses grip strength, a predictor of overall health that is linked to various health outcomes. Poor grip strength is associated with higher risks of all-cause mortality, cardiovascular mortality, heart attack, stroke, diabetes, hyperglycemia, hypertriglyceridemia, low HDL cholesterol, hypertension, physical disability, and impaired mobility. Grip strength is also a marker of brain health and is associated with the integrity of neural systems controlling movement. Osteoporosis patients with weak grip strength have lower quality of life scores and are more likely to experience impaired mobility. While grip strength exercises alone may not significantly impact longevity and mortality, exercises that build muscle mass and improve metabolic health can increase functional grip strength. Study Links: https://pubmed.ncbi.nlm.nih.gov/25982160/ https://pubmed.ncbi.nlm.nih.gov/28329157/ https://pubmed.ncbi.nlm.nih.gov/35655218/ https://pubmed.ncbi.nlm.nih.gov/30172220/ https://pubmed.ncbi.nlm.nih.gov/38138251/

In this episode Dr. Doug Lucas discusses protein, an important asset to bone health. Adequate protein intake is necessary for optimal muscle, metabolic, and brain function. Animal protein has been shown to have a positive impact on bone mineral density, while plant protein has been associated with lower bone mineral density. Consuming a combination of animal and plant protein is recommended for those with osteoporosis. The recommended protein intake for bone health is around 1 gram per pound or 2.2 grams per kilogram. The RDA for protein is often set as a bare minimum for survival, not optimization. Protein supplements can be beneficial for those who struggle to consume adequate protein. The alkaline diet principle, which suggests that animal protein causes an acid load and harms bone health, is flawed. High protein, calcium-deficient diets do not seem to negatively impact bone health in humans. Study Links: https://pubmed.ncbi.nlm.nih.gov/36346154/ https://pubmed.ncbi.nlm.nih.gov/31462966/ https://pubmed.ncbi.nlm.nih.gov/29740667/ https://pubmed.ncbi.nlm.nih.gov/22139564/

In this video, Douglas Lucas and Julia Priest discuss the value of health coaching and how it can benefit individuals on their journey to improve their health and bone health. They explore the theories behind health coaching, including the trans-theoretical model of change and cognitive-behavioral therapy (CBT). They also discuss the importance of goal setting and the role of journaling in the coaching process. They share their personal experiences with coaching and provide tips for finding a coach that aligns with your needs and values.