Enhancing Bone Health at Every Age

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. Thank you to our
sponsors AG1: https://drinkag1.com/perform LMNT:
https://drinklmnt.com/perform David:
https://davidprotein.com/perform Momentous:
https://livemomentous.com/perform Renaissance Periodization:
https://rpstrength.com/perform 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
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