Bone Health Masterclass: How to Strengthen Your Bones & Prevent Fractures After 50

Visit The Proof website for the full show notes and supporting studies: https://theproof.com/podcast/ Simon’s personal supplement stack: https://hub.theproof.com/supplements Most of us assume that whether we break a bone comes down to one number on a DEXA scan. In this masterclass, six experts explain why it is only part of the story, and what the evidence really says about training, injury, surgery, and ageing well. I'm joined by Dr Lora Giangregorio and Prof Belinda Beck, two leading bone and exercise researchers, Stanford geriatrician Dr Deborah Kado, orthopaedic surgeon Dr Howard Luks, and exercise physiologists Dr Lauren Colenso-Semple and Dr Alyssa Olenick. In this episode we cover: - Why bone mineral density is only one piece of fracture risk - What DEXA cannot see, and why bone shape matters - Whether you need to lift heavy for your bones - A bare minimum strength program for beginners - Why power and everyday movement matter as we age - When surgery helps, and why "bone on bone" is an unhelpful phrase 00:00 Osteoporosis Fracture Risk and FRAX Score 03:29 Bone Density vs Bone Strength 08:01 How Lifting Changes Bone Shape 13:20 Bone Health Blood Tests Explained 15:50 Heavy Lifting for Osteoporosis: LIFTMOR Study 21:09 Best Rep Range for Building Bone 30:44 Strength Training After 70 35:03 How to Keep Muscle Power With Age 39:22 Meniscus Tears: Surgery vs Physical Therapy 44:17 Knee Osteoarthritis and Bone-on-Bone Myth 52:13 Jump and Balance Training for Bones 57:35 Daily Movement for Stronger Bones 01:01:52 Are Yoga and Pilates Enough? Connect with Dr Lora Giangregorio on https://www.tiktok.com/@boneslab and https://uwaterloo.ca/kinesiology-health-sciences/profiles/lora-giangregorio, Prof Belinda Beck via https://theboneclinic.com.au/, Dr Deborah Kado through https://med.stanford.edu/profiles/deborah-kado, Dr Howard Luks on https://howardluksmd.substack.com/, Dr Lauren Colenso-Semple at http://www.drlaurencs.com/ and Dr Alyssa Olenick at http://www.doclyssfitness.com/. Subscribe and stay connected: Found this episode valuable? Subscribe to The Proof on YouTube and hit the notification bell to stay updated. Listening on Spotify or Apple Podcasts? Follow the show to ensure you never miss an episode. Support the show: The best way to support the show is to use the products and services offered by our sponsors. Visit http://theproof.com/friends for exclusive discounts. If you have any additional questions you would like answered in the future, let me know in the comments. Enjoy, friends. Simon This episode is brought to you by: 38TERA 38TERA’s BDR is a clinically dosed gut health supplement for improved digestion, less bloating, better bowel movements and a healthier microbiome. Head to https://38tera.com/?ref=SIMON and use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at http://functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at http://livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at http://ProLonLife.com/THEPROOF. ProLon ships within the United States. Upwork Post your job for free at http://upwork.com/ and connect with top talent ready to help your business grow. Find the right talent to support your business and bring your projects to life. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) - Creator of http://theproof.com/ - Host of https://theproof.com/podcast/ - Author of https://theproof.com/book/ Subscribe & Connect: - YouTube: https://www.youtube.com/c/TheProofWithSimonHill?sub_confirmation=1 - Apple Podcasts: https://podcasts.apple.com/au/podcast/the-proof-with-simon-hill/id1367773989 - Spotify: https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi?si=84831dc34dc9408b - Instagram: https://www.instagram.com/theproof/ - X: https://x.com/theproof