bone health

Are you scared to lift weights out of fear you'll get too muscly? Do you want to give it a go but haven't a clue where to start? In this episode of Extra Catch with Shaun Stafford, we're giving the lowdown on why women should strength train: weight loss, increased metabolism, improving bone and joint health and hormonal balance. PS: You won't end up looking as big as Shaun, it's taken him 20 years to look that hench.

Did you know that every 12 years, our skeletons undergo a complete transformation? 

Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. 

Make smarter food choices for your body: zoe.com/podcast

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If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalised nutrition program.

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Timecodes

00:00 Introduction

01:21 Quickfire questions

03:08 What is osteoporosis?

06:10 Why might our bones become more fragile as we age?

08:10 Your skeleton renews itself all the time

10:30 Does menopause cause osteoporosis?

12:48 What's it like living with osteoporosis?

15:16 How common is osteoporosis in males?

16:04 What are the symptoms of osteoporosis and at what age should you get checked?

21:40 Some chilling statistics about osteoporosis

23:10 Common myths about the effects of calcium and vitamin D on osteoporosis

27:50 What is the latest science on vitamin D supplementation?

34:10 Can vitamin D and calcium ensure children’s bone density is healthy?

34:55 Osteoporosis treatment options, including new drugs    

37:20 The impacts of HRT on bone density

39:30 What are the downsides to some of these treatments?

43:00 Does physical activity help to prevent fractures?

44:30 Lifestyle impacts: diet and nutrition

49:40 Can exercise make your bones stronger?

55:20 Ideal exercises to prevent osteoporosis

57:10 Cyrus and Tim’s top 3 actions to improve bone health

59:10 Summary

Mentioned in today's episode:

• Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis

Relevant studies:

• Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
• <a href="https://onlinelibrary.wiley.com/doi/10.1002/jbm4.10651"...

View the Show Notes For This Episode

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Muscle mass is essential for maintaining a healthy weight, but it is also a key factor in metabolic health, reducing the risk of chronic disease, and in improving our healthspan and longevity. While muscle requires consuming the right amount of protein for your body, weight-bearing exercises, as a part of strength training routine, are also an important ingredient for building skeletal muscle.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. Sara Gottfried, and Dr. Todd LePine about the many benefits of muscle and why strength training is non-negotiable.

This episode is brought to you by Rupa University, AG1, and Sweetgreen.

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In this “Ask Me Anything” (AMA) episode, Peter tackles essential questions about magnesium, beginning with the important roles it plays in the body and why maintaining proper levels is crucial. Peter discusses the harms of magnesium deficiency, how to determine if you're deficient, potential causes of deficiency, and how diet and supplementation can be used to increase magnesium levels. Peter unravels the confusion surrounding magnesium supplementation, discussing the optimal forms and recommended daily intake while addressing concerns about excess consumption. He also explores the potential cognitive and sleep benefits associated with magnesium supplementation. Finally, Peter concludes with a look into his recent experimentation with new exercises to serve as benchmarks to assess his progress and fitness levels as he navigates the aging process.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #54 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• The important roles of magnesium in the body [2:45];
• How to determine if you might be deficient in magnesium [10:15];
• Addressing migraines related to low magnesium [14:45];
• The prevalence of magnesium deficiency [16:30];
• Various conditions and drugs that can negatively impact magnesium levels [21:30];
• Magnesium-rich foods and factors that impact absorption of magnesium [24:30];
• Daily targets for magnesium supplementation and whether it’s possible to take too much [30:15];
• The different forms of supplemental magnesium [34:00];
• How absorption of magnesium from food compares to absorption from supplements [36:15];
• Choosing the right magnesium supplements for optimal absorption [37:15];
• The unique ability of magnesium L-threonate to increase brain magnesium concentration [40:15];
• Potential cognitive benefits of magnesium [43:00];
• Potential sleep benefits of magnesium [48:45];
• Takeaways on magnesium and a look into Peter’s personal protocol [53:15];
• Peter’s new benchmarks related to exercise and age [58:30]; and
• The potential impact of hearing loss on brain health and neurodegeneration [2:04:30]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

This episode is brought to you by Rupa Health and BiOptimizers.

We’re told that milk is a perfect food that we should drink daily—three glasses to be exact—in spite of a large (and growing) body of research showing its lack of benefits and awful side effects. Even though cow’s milk today contains dozens of reproductive hormones, allergenic proteins, antibiotics, and growth factors, some of which are known to promote cancer, the dairy industry wants us to believe that their cows are happily producing milk and grazing through green pastures. For the most part, that couldn’t be further from the truth.

In today’s episode of my series I’m calling Health Bites, I talk about common dairy myths, why it is such a contentious food, how to tackle the pros and cons of whether it belongs in your diet, and which dairy is actually okay to eat. 

This episode is brought to you by Rupa Health and BiOptimizers. 

Access more than 3,000 specialty lab tests with Rupa Health. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com today.

If you want to tackle an overlooked root cause of stress, go to magbreakthrough.com/hyman and get 10% off of Bioptimizers Magnesium Breakthrough with promo code hyman10.

Here are more details from our interview (audio version / Apple Subscriber version):

• How the dairy industry drives headlines claiming milk is good for us (4:45 / 1:34)
• Why we don’t need milk for strong bones (7:55 / 5:58) 
• Milk is a lousy source of calcium (9:25 / 7:32)
• Alternate sources of calcium (11:10 / 9:14) 
• Milk increases your risk for cancer (12:50 / 10:56)
• Dairy fat is not the problem (14:26 / 12:30)
• Is butter bad for you? (15:08 / 14:18) 
• My recommendations for eating dairy (17:31 / 15:36) 
• What should you look for when buying a dairy product? (20:47 /17:20) 

Mentioned in this episode

Milk and Health

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Today I’m talking about the supplements that I think are not as useful as the claims make out, as well as the ones that I think may have use.

Supplements are a tricky subject but I think it warrants a bit more attention on the podcast considering I get asked about them so much and I’m a user of supplements myself!

In summary those that I think are not worth it or require caution include:

Multivitamins

Calcium

Vitamin D3 (alone)

Zinc

Those that could be more worth it include:

High quality and high dose Omega 3

Food based supplements e.g. cacao, dehydrated berries, hemp seeds, flaxseed

Turmeric

Creatine

Vitamin D3 + K2

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In this "Ask Me Anything" (AMA) episode, Peter goes into depth on the topic of brain health, starting with how Alzheimer's disease is diagnosed, the significance of blood-based biomarkers in diagnosis, and what the various APOE gene variants mean in terms of a person's risk of developing Alzheimer's disease. Next, Peter discusses the various strategies for preventing Alzheimer's disease and neurodegeneration. He touches briefly on exercise as a potent tool, but focuses more on lesser-known factors that could impact brain health, such as nutrition supplementation, lipid management, brain games, sauna, oral health, hearing loss, and more.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #49 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• Topics: exercise, kidneys, and brain health [1:30];
• Rucking: advice for beginners, proper load, packs, and shoes [4:30];
• Rucking for women, bone health, using a treadmill, zone 2, and more [11:45];
• Building vs. maintaining: when and how to transition from the goal of building muscle and strength to focusing on maintenance [16:00];
• Should you lift weights before or after a cardio session? [24:00];
• Heart rate recovery: defining heart rate recovery and how it relates to cardiovascular fitness [28:45];
• How to measure heart rate recovery, and what is considered a "good" heart rate recovery [33:15];
• How kidney health and function typically measured [42:30];
• Differentiating between creatine and creatinine [48:15];
• The cystatin C blood test as a practical way to assess kidney health [52:45];
• How kidney function impacts lifespan and the five stages of kidney disease [59:15];
• Slowing the decline of kidney function [1:08:15];
• The main drivers of kidney disease [1:11:15];
• The importance of managing homocysteine levels for brain health [1:14:00];
• The relationship between alcohol consumption and brain health [1:21:30]; and
• More.

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How conscious are you of your bone health? Dr Kuki Avery and Dr Laura Flexer join Liz on this episode of The Liz Earle Wellbeing Show to chat more about the connections between oestrogen and bone density.

Laura and Kuki - both GPs and menopause specialists - share shocking statistics on fractures, and offer helpful advice on what we should be doing now to protect our bone health for later life. 

They cover how to tell if you’re getting enough calcium with a simple online tool, plus the importance of vitamin D for bone health.

Trigger warning: the episode also contains discussion of disordered eating and the links to poor bone health as a result.

Links mentioned in the episode:

• Learn more about Chelvey Menopause clinic
• Read report on bone health and anorexia 
• Use the Edinburgh Calcium Calculator 
• Listen to What is oestrogen and why it matters, with Avrum Bluming
• Listen to Psilocybin therapy for mental health, with Dr Ekaterina Malievskaia

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Bone density for women can plummet around the time of the perimenopause and menopause.

An estimated one in two women over 50 (and who do not take HRT) worldwide will develop osteoporosis. This puts women at high risk of bone fractures, which can have a major impact on health and wellbeing.

Here Chicago-based Dr Kristi DeSapri, who specialises in bone health, joins Dr Louise Newson to talk about what can increase the risk of your bones becoming weak, the role of hormonal changes in this and what to do about it.

Hear what the latest research says about the valuable role that HRT can play in protecting bones to keep you fit and strong in the future.

Dr DeSapri shares her top three tips for listeners worried about their bone health:

1. Find out how healthy your bones are and whether you could be at risk of fractures.  This could include booking a bone density scan, or completing free online assessments and taking that information to your doctor
2. Increasing evidence suggests HRT can help protect bone health, so consider this treatment option to keep your bones strong
3. Find out about the importance of bone health so that you can be your own advocate - make sure you have the right information to make the right decisions.

You can follow Dr DeSapri on Instagram @boneandbodywh. Her website is www.boneandbodywh.com

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In this “Ask Me Anything” (AMA) episode, Peter dives deep into the topic of bone health and explains why this is an important topic for everyone, from children to the elderly. He begins with an overview of bone mineral density, how it's measured, how it changes over the course of life, and the variability between sexes largely due to changes in estrogen levels. From there he provides insights into ways that one can improve bone health, from exercise to nutrition supplements to drugs. Additionally, Peter discusses what happens when one may be forced to be sedentary (e.g., bedrest) and how you can work to minimize the damage during these periods.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #37 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• Overview of bone health topics to be discussed [1:45];
• Bones 101: bone function, structure, and more [5:15];
• Bone mineral density (BMD), minerals in bone, role of osteoblasts and osteoclasts, and more [8:30];
• The consequences of poor bone health [13:30];
• The devastating nature of hip fractures: morbidity and mortality data [17:00];
• Where fractures tend to occur in the body [23:00];
• Defining osteopenia and osteoporosis [24:30];
• Measuring BMD with DEXA and how to interpret scores [27:00];
• Variability in BMD between sexes [34:15];
• When should people have their first bone mineral density scan? [36:45];
• How BMD changes throughout the life and how it differs between men and women [39:00];
• How changes in estrogen levels (e.g., menopause) impact bone health [44:00];
• Why HRT is not considered a standard of care for postmenopausal bone loss [47:30];
• Factors determining who may be at higher risk of poor bone health [50:30];
• Common drugs that can negatively impact BMD [54:15];
• How children can optimize bone health and lay the foundation for the future [57:45];
• Types of physical activity that can positively impact bone health [1:02:30];
• How weight loss can negatively impact bone health and how exercise can counteract those effects [1:10:45];
• Nutrition and supplements for bone health [1:14:15];
• Pharmaceutical drugs prescribed for those with low BMD [1:17:15];
• Impact of extreme sedentary periods (e.g., bedrest) and how to minimize their damage to bone [1:22:00]; and
• More.

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Healthy Eating Doctor, Dr Harriet Holme, joins Dr Louise Newson on the podcast couch this week to discuss the importance of nutrition for reducing long term risk of disease and improving your future health.

Before becoming a registered nutritionist, Harriet worked for ten years as a doctor before her interest grew in the link between what we eat and our health. She is passionate about sharing evidence-based knowledge to help people understand more about their own diets and health, and offers nutritional consultancy as well as lecturing on culinary science and nutrition.

Harriet’s four key ingredients for eating in the peri/menopause:

1. Calcium is key, try and get it from your diet as much as possible.
2. Balance your diet with a wide variety of wholegrains (brown bread and brown pasta, for example) fermented food (such as kimchi or kefir), lots of fruit and vegetables, and avoid sweeteners and fizzy drinks.
3. Top up your omega 3 by eating 2 portions of oily fish a week.
4. And last but not least, vitamin D. Take this one as a supplement especially in autumn and winter in the UK. If you’re vegan, also take a B12 supplement, but otherwise it’s always best to get nutrients from your diet rather than relying on supplements.

Listen to Harriet on her own podcast, ‘Eating for Health’ or visit her website: healthyeatingdr.com

Find Harriet on social media at:

Facebook = @healthyeatingdrcom

Twitter = @healthyeatingdr

Instagram = @healtheatingdr

From weight-bearing exercise to vitamin D, consultant rheumatologist Dr Taher Mahmud explains how we can avoid osteoporosis and maintain healthy bones in mid life.

You can find the show notes at https://lizearlewellbeing.com/ep-53-healthy-bones-dr-taher-mahmud/.

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If you think this episode will be filled with questions about pot and LSD, you’d be right. But Chuck Nice also throws a few other Cosmic Queries at host Bill Nye, from how to get more women into STEM to the potential impact of discovering life on Mars.
NOTE: StarTalk All-Access subscribers can watch or listen to this entire episode commercial-free. Find out more at https://startalkradio.net/startalk-all-access

It's a pretty miserable thing to break a bone. There's the initial blinding pain, all of the medical procedures during a trip to the hospital and then, in the best case example, you have to wear a cast for four months. Beneath all of this misery, though, your body is carrying out some pretty amazing processes.

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