322 - Bone health for life: building strong bones, preventing age-related loss, osteoporosis, & more

Comments · 244

• PE

  @PeterAttiaMD · 1 year ago · pinned

  We discuss:<br><br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=59">0:00:59</a> - Belinda’s journey into bone health research and training<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=432">0:07:12</a> - The physiology of bone and how bones adapt to mechanical loading<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=831">0:13:51</a> - Bone development from birth to adulthood, why early life is a crucial period, the functions of osteoblasts and osteoclasts, and gender differences in BMD<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=1745">0:29:05</a> - How parents can optimize their children’s bone health through diet (calcium and vitamin D), sunlight exposure, and physical activity<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=3025">0:50:25</a> - The best sports and activities for promoting bone health, weight training for kids, and advice for parents<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=3180">0:53:00</a> - The impact of corticosteroid use on bone health in children and strategies to minimize negative effects<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=3435">0:57:15</a> - Advice for people in middle age to preserve bone density: physical activity and bone-loading exercises<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=3968">1:06:08</a> - Bone loss during the menopause transition for women: hormone replacement therapy and other strategies to mitigate BMD losses<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=4220">1:10:20</a> - Interpreting the bone mineral density results from a DEXA scan: T-score, Z-score, and more<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=4710">1:18:30</a> - The LIFTMOR study: testing the effects of heavy weightlifting on bone health in postmenopausal women with low bone density<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=5345">1:29:05</a> - Profound benefits of weight training outside of BMD improvements: exploring the broader impacts on patients in the LIFTMOR study<br><a href="https://www.youtube.com/watch?v=bFvPbXC1lpQ&amp;t=6048">1:40:48</a> - Guidance for people wanting to use exercise designed to improve their bone health

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• LI

  @lindashobe-e7j · 1 year ago (edited)

  I am one of those people who saw you casually mention this program on one of your podcasts back in February, 2024. I did some digging and found videos etc about the LIFTMORE study. Finding there was not an Onero program in Fort Worth, I familiarized myself with the exercise plan, then &nbsp;shared with my trainer. With my baseline DEXA score in hand, I started the program at the end of February. About two weeks ago, October 2024, I got a new DEXA scan and it’s already showing improved bone density! I’m 69yo and I’m deadlifting 115 pounds! I can’t believe it! Thank you do Dr. Belinda Beck at The Bone Clinic, and a huge thank you Dr. Attia for mentioning this program in the first place. You have changed my life! So glad you two were able to have a great conversation together. 👍

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• SU

  @sueorosz8886 · 1 year ago

  60 years old female. Live in Florida. Lived in Texas before Florida…. Vitamin d dropped to 22 after age of 57… just saying and I am an outdoor swimmer! I supplement:) ❤ its easy to get levels checked

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• MA

  @marymorrison9370 · 1 year ago

  As a physical therapist in an outpatient rehab clinic, I utilized the principles found in the Beck, et al. studies. &nbsp;The facility&apos;s Bone Health SIG developed an osteoporosis and bone health competency for all therapists in the large organization. &nbsp;Patients who were able to participate in the HiRIT prescription DID improve their BMD. At age 66, I perform the 2 x week HiRIT program myself. &nbsp;My PT friends have challenged me about the intensity and exercise; I follow the data and my clinical judgement. &nbsp;Bravo for acknowledging the particular expertise of PTs! &nbsp;Thanks for a great podcast.

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• ME

  @melodydunn4546 · 1 year ago

  I&apos;m so glad you found her. I have seen her on other podcasts and hope desperately that more clinicians will learn her program and open clinics around the country.

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• SA

  @Sandy-of6gq · 1 year ago

  Just wanted to say I am so grateful for these videos. I&apos;m in healthcare but there just isn&apos;t enough time in the day to keep up with the entirety of medicine, newest research or even just triage what to focus on. I think you do an excellent job at relaying the most important and useful information.

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• TE

  @temp4miller · 1 year ago

  Thank you so much for this podcast. A little over a year ago after hip bursitis and not being active at 65 I had lost a lot of muscle and strength and knew I had low BMD. I was losing my independence, needed help moving and lifting things which sucked. Google age related muscle loss and found research on sarcopenia. And Osteosarcopenia which described me. Ran across the Liftmor study and it inspired me to start resistance training. I have always done cardio when not injured but after a year of careful resistance training I feel so much stronger, stable and no longer have to ask for help moving and picking up things!

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• DI

  @diannadahlke7548 · 7 months ago

  I started wt lifting and really makes a difference for better health

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• WI

  @williamhenry3337 · 1 year ago

  I have always been a skinny kid so I started lifting weights at age 11. I weighed 140 lbs when I graduated High School in 1967. At a bodyweight of 140 lbs I could do squats with 300 lbs and do a half squat with 600 lbs. I am now 76 years old and I have never taken a prescription and no aches or pains. Maybe the ten years of heavy weight lifting help. Still weigh 140 lbs.

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• MA

  @magpiegirl3783 · 1 year ago (edited)

  I’m fortunate to be able to attend an Onero program (the program developed by Belinda Beck). I have been doing this program for 18 months, deadlifting up to 45kg, barbell squat 32kg and overhead press at 9kg (it’s my weakest exercise). I’m also now doing drop jumps having graduated through stomps and heel drops. I’ve definitely developed my strength and all the measures Belinda spoke about. My posture has improved incredibly. I still have 6 months before my next Dexa but I know my back is so much stronger (and my physio has told me how much my spinal muscles have improved and my back straightened). Can I just say, Belinda’s work is outstanding but her efforts in pushing through with getting the program out there for ordinary people to improve their bone health. She genuinely cares about older people having grea outcomes.

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• TR

  @traycecarr9237 · 1 year ago

  my Mom has severe osteoporosis, has a colostomy bag..I am learning whatever I can to prevent this in other women. Osteoporosis is a silent disease, but listening to the Experts its all @ prevention, Lift weights do rebounding or running if u can...do not be mis lead , u can heal even with osteopenia, its not to late!!

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• RE

  @rebeccashelton3552 · 4 months ago

  Love this so much! &nbsp;❤

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