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
Disclaimer & Disclosures
Enhancing Bone Health at Every Age | Perform with Dr. Andy Galpin podcast - Listen or read transcript on Metacast
