How to Build Strong and Dense Bones The Natural Way
Summary
TLDRThe video transcript emphasizes the importance of maintaining bone strength as we age, highlighting the role of hormone control, mineral balance, and muscle strength. It discusses the consequences of falls, such as reduced mobility and the potential for bone fractures, especially in the elderly. The speaker shares their personal experience with their grandmother's falls and offers a top-five list of bone enhancers, including weight training, high-intensity exercise, reducing bone turnover through nutrient-rich foods, consuming calcium-based foods, and ensuring adequate intake of minerals and vitamins D3 and K2. The transcript advocates for a proactive approach to bone health, suggesting dietary changes and supplementation for optimal results.
Takeaways
- 💪 Importance of bone strength with age: Maintaining bone health is crucial as we age to prevent falls and fractures, which can lead to severe health issues and loss of mobility.
- 🏋️♂️ Weight training and resistance: Engaging in weight training or resistance exercises can significantly increase bone mineral density, bone size, and muscle mass, which is vital for overall health post-40.
- 🥦 Nutrient-rich diet: Consuming a diet rich in vegetables provides essential minerals and vitamins needed for bone health and can reduce bone turnover and mineral loss.
- 🥛 Calcium-based foods over supplements: It's better to get calcium from food sources rather than supplements to avoid potential calcification of tissues and arteries.
- 🌿 Green powders and supplements: Using greens powders or supplements can help boost mineral intake and support bone health, especially when combined with a balanced diet.
- 🧂 Balance of minerals: Ensuring adequate intake of minerals like magnesium, zinc, potassium, and sodium is crucial for bone support and density.
- 🌞 Vitamin D3 and K2: These vitamins are essential for proper calcium absorption and deposition in the bones, preventing calcium from being deposited in the wrong places and aiding in bone health.
- 🥗 Foods high in K2: Consuming foods rich in Vitamin K2, such as sauerkraut, raw cheeses, and natto, helps in directing calcium to the bones and reducing calcium loss.
- 🍯 Sunlight and Vitamin D: Getting enough sunlight or supplementing with Vitamin D3 is necessary for calcium absorption and overall bone health, especially in colder climates or during winter months.
- 📈 Proactive bone health regimen: Establishing a proactive regimen of proper supplementation, balanced diet, and regular exercise can significantly enhance and maintain bone health as we age.
Q & A
What is the main focus of the discussion in the transcript?
-The main focus of the discussion is on how to maintain strong bones as one ages, emphasizing the importance of hormone control, mineral balance, and the impact of nutrition and exercise on bone health.
What issue did the speaker's grandmother face?
-The speaker's grandmother faced the issue of falling twice in six months, resulting in broken bones and highlighting the importance of strong bones for the elderly.
What is the speaker's stance on the timing for taking care of bone health?
-The speaker emphasizes that the best time to take care of bone health was 30 years ago, and the next best time is today, suggesting that it's important to start as early as possible and to take action now.
What are the top five bone enhancers mentioned in the transcript?
-The top five bone enhancers mentioned are: 1) weight training with resistance, 2) high-intensity exercise with resistance training, 3) reducing bone turnover through nutrient-rich diets, 4) consuming calcium-based foods, and 5) ensuring adequate intake of minerals and vitamins D3 and K2.
Why does the speaker recommend vegetables as a key part of the diet for bone health?
-Vegetables are recommended because they provide essential minerals and vitamins needed for bone health. They also help reduce bone turnover and mineral loss, and contribute to maintaining a balanced pH level in the body, which is beneficial for bone density.
What are the potential risks associated with high calcium supplementation without the necessary minerals?
-High calcium supplementation without the necessary minerals can lead to calcification of tissues, including blood vessels, increasing the risk of stroke and coronary artery disease.
How does magnesium play a role in bone health?
-Magnesium helps activate vitamin D, which is crucial for bone health. It also aids in the absorption of calcium, ensuring that it is properly utilized by the body for bone strength and density.
What is the significance of vitamin D3 and K2 in maintaining bone health?
-Vitamin D3 is essential for transporting calcium from the blood to the tissues, while vitamin K2 helps direct calcium to the bones, preventing calcification of tissues and promoting bone density. Both are necessary for optimal bone health.
What are some food sources of calcium, magnesium, and zinc mentioned in the transcript?
-Some food sources mentioned include leafy greens for calcium, black beans for magnesium, and pumpkin seeds for zinc. Other sources include dairy products, hummus, beans, and sardines.
How can one ensure adequate intake of vitamins D3 and K2?
-One can ensure adequate intake of vitamins D3 and K2 by consuming sun-exposed foods, taking supplements, and getting enough sunlight exposure. Foods like fish oils, cod liver oils, and certain supplements can provide these vitamins.
What is the speaker's advice for those who are over 40 to maintain bone health?
-The speaker advises incorporating the top five bone enhancers into their regimen, focusing on resistance training, nutrient-rich diets high in vegetables, and ensuring adequate intake of calcium, magnesium, zinc, and vitamins D3 and K2.
Outlines
🏋️♂️ Importance of Bone Health and Strength Training
The paragraph discusses the critical nature of maintaining strong bones as we age, emphasizing the importance of controlling hormones and balancing minerals to prevent bone depletion. It highlights the consequences of weak bones, such as increased risk of falls and fractures, drawing from the speaker's personal experience with their grandmother. The paragraph underscores the necessity of starting bone health measures in our 30s and 40s and introduces the concept of 'bone enhancers', beginning with weight training as the first enhancer. It explains how resistance training can improve bone mineral density, bone size, and muscle mass, thus combating age-related bone loss.
🥗 The Role of Nutrient-Rich Foods in Bone Health
This section delves into the dietary aspect of bone health, advocating for the consumption of nutrient-dense foods, particularly vegetables, to reduce bone turnover and mineral loss. It references a study on post-menopausal women who benefited from a high-vegetable diet. The paragraph also discusses the importance of minerals such as magnesium and zinc for bone health, alongside calcium. It advises against excessive calcium supplementation without the necessary co-factors and suggests food sources and supplements as alternatives to ensure optimal bone health.
🌞 Vitamins D3 and K2: Essential for Calcium Delivery
The final paragraph focuses on the indispensable roles of vitamins D3 and K2 in bone health. It explains the functions of these vitamins in facilitating the delivery of calcium from the bloodstream to the bones, preventing unnecessary calcification of tissues. The speaker shares personal supplementation practices and recommends natural sources and supplements for vitamin D3, including sun exposure and fish oils. The paragraph concludes by stressing the importance of a holistic approach to bone health, including a combination of minerals and vitamins, and provides a resource for a comprehensive bone health guide and supplement regimen.
Mindmap
Keywords
💡Bone Health
💡Hormone Balance
💡Mineral Consumption
💡Weight Training
💡High-Intensity Exercise
💡Bone Turnover
💡Vegetables
💡Calcium-Based Foods
💡Minerals
💡Vitamin D3 and K2
💡Supplementation
Highlights
The importance of keeping bones strong as you age is emphasized, highlighting the role of hormones and mineral balance in preventing brittle bones.
The connection between falls, bone strength, and the risk of death is discussed, with the speaker sharing a personal story about their grandmother's experience.
The concept of bone health decline starting in one's 30s and 40s is introduced, urging early action for muscle and bone strength.
The top five bone enhancers for men and women, especially over the age of 40, are mentioned as part of a healthy regimen.
Weight training and resistance exercises are recommended to increase bone mineral density and muscle mass.
High-intensity exercises with resistance are suggested to improve bone and muscle strength.
The significance of reducing bone turnover through proper nutrient intake is discussed, with vegetables being highlighted as a key food group.
The benefits of eating nine servings of vegetables daily for three months in reducing bone turnover are mentioned.
The role of polyphenols and minerals in vegetables like potassium, magnesium, and calcium in protecting bones is explained.
The speaker advises against overusing calcium supplements and recommends calcium-rich foods instead.
Dairy products are suggested as sources of calcium, with raw forms being preferable due to better nutrient retention.
The importance of minerals like magnesium, zinc, potassium, and others for bone health and density is discussed.
Magnesium's role in activating vitamin D and helping with calcium absorption is highlighted.
Zinc's function in promoting bone growth and preventing bone breakdown is mentioned.
The necessity of vitamins D3 and K2 for proper calcium utilization and bone health is emphasized.
Foods rich in K2, such as sauerkraut, raw cheeses, and natto, are recommended for bone health.
The importance of supplementing with vitamin D3, especially in the absence of sufficient sun exposure, is discussed.
A comprehensive bone health training and supplement guide is offered for those seeking to proactively protect their bone health.
Transcripts
welcome in Pete what's up it's Dr
livinggood welcome to the show let's do
this how to keep your bones strong as
you age men women extremely important
controlling the hormones balancing the
minerals inside of the body these things
tend to deplete and then we get
ourselves into a situation where bones
are brittle Falls was my senior thesis
in doctorate School of the number of
people that die because of falling and a
lot of it has to do with not being
strong enough and not having strong
enough bones and they fall my
grandmother's going through this right
now has fallen twice over the last six
months it's so painful to watch ah just
shuffling her feet caught it on
something and went down and then you
break bones you broke a bone in her face
right or you break your leg you break
your hip it's the beginning of the end
for a lot of people I pray that's not
the case for Grandma but so many people
that break it and then they lose the
mobility they lose the daily activities
the warting off of this I would argue
starts in your 30s and 40s how is your
mineral consumption how are you putting
the nutrients in what are you needing to
keep those bones strong long term every
day that goes by now that you don't take
care of your muscle strength and your
bone strength it's so hard to get it
back down the road so when's the best
time to plant a tree 30 years ago when's
the next best time today same applies
with your bones let's dial in I'm gonna
give you my top five bone enhancers men
women especially over the age of 40
these got to go in the regimen number
five weight training you gotta add some
resistance I don't know if you're
hitting the gym pumping some iron right
or you're just doing level three of our
10 minute workouts we're adding in a
little bit of dumbbell a little bit of
weight a child a milk jug whatever it is
we need some resistance a band is a good
idea as well we need resistance so the
high intensity workouts that we do that
uses body weight is a good start working
against gravity
breathing hard to burn fat but we need a
little bit of resistance all right when
you do this the benefits of strength
training and adding in some weights
adding in some bands increase bone
mineral density increased bone size
reduced inflammation protection against
bone loss increase muscle mass those are
all the things people lose the older
they get what are you doing today to
combat it add in some resistance
training right look a little better
you'll feel a little better you'll have
more muscle mass on your body which
means your metabolism will be more amped
up so number five very important high
intensity exercise with resistance
training we call them 10 minute workouts
level three adds in the weight you can
do them with us during the challenges
you can try one on my YouTube channel if
you want all right number four reduce
bone turnover right losing bone this
comes down to minerals this comes down
to nutrients the loss of bone because
you don't have enough raw resources to
build proper bone can't build a house if
you don't have the cement if you don't
have the wood if you don't have it right
you can't make up the bone if you have
it and then if you are eating the wrong
Foods you actually steal from the bones
your body will steal minerals from the
bone depending on what you eat so I
think the best food for this are veggies
okay veggies I like you know I like
amino acids as well important okay but
veggies provide a lot of minerals
veggies provide a lot of vitamins that
are needed for this so in a study
post-menopausal women who ate nine
servings of vegetables cabbage broccoli
other veggies that's what they study
okay the simple ones that I talk about
all the time and or herbs for three
months reduced their bone turnover and
their calcium and mineral loss just by
eating nine servings of vegetables per
day for three months and the research
the reason why this works is because
when you eat those vegetables there's a
boost in a nutrient called polyphenols
as well as the minerals like potassium
magnesium calcium all of those that
vegetables provide those nutrients and
antioxidants protect your bones you're
not robbing Peter to pay Paul you're not
taking calcium and minerals from the
bone to try to level out your kidneys to
try to level out your blood to try to
level that's what's happening a lot of
times because we get so off right and
vegetables are going to keep you at a
good pH the internal body is a lot more
acidic you're going to be breaking down
bone as opposed to building it so it
nudges you that way veggies right I get
them in smoothie spinach kale avocado
lunch time side salad add avocado on top
of a sandwich on top of a salad add some
spinach have a lettuce wrap Burger
instead of a bun wrapped burger at
dinner time we're eating hummus we're
eating broccolis cucumbers constantly
living in a household you don't have to
overdo these things but getting some of
these vegetables in how do you give
yourself a shortcut you can use the
living Daily Greens right so my greens
powder has 50 plus different superfoods
in it to load up on these minerals pH
balancers let alone supporting so many
different aspects of bodily functions
like cholesterol like blood pressure
like Digestive Health probiotics got
digestive enzymes you can check that out
that gives you up to 15 servings of
fruits and vegetables in days there's a
quash scoop just boom drops the bomb so
that's a way to kind of curb it I like
to eat the real stuff very very
important nothing can suffice for the
way that God made those foods but if you
need a little booster use the greens
powder as well we have a capsule version
we have a basic version so it's more
like 11 or 12 vegetables or you can go
the superfood version that's the one I
usually use number three calcium-based
foods less calcium-based supplements
here's why I say this I think people
grossly overuse calcium by itself I
believe that we don't need as much
calcium to fix this bone problem as we
think we need calcium deliverers which
I'm going to talk about in a moment when
we get to number one so calcium in the
body just by taking a chalky white
substance supplement form 600 milligrams
1200 milligrams you are asking for
calcification of not your bones but of
your tissues and the most important
tissue that we don't want calcified are
our blood vessels so increase risk of
stroke coronary artery disease
calcification of the arteries when
you're supplementing with calcium
especially when it's above 600
milligrams now in my bone support
supplement I use a little bit of calcium
from a specific form to get it absorbed
properly and used but I don't use huge
doses why we can eat it to get it in
okay you can use some dairy products and
I wouldn't do that if you have
anti-inflammatory issues or autoimmune
issues but I do have some milk-based
products I have a little bit of cheese
raw is the best form because when you
heat it and pasteurized it it damages
the nutrients and so we want the
nutrients from It yogurt I try to stay
away from I don't love that one just
because it adds so much excess sugar but
I love leafy greens add these minerals
in these are great sources of calcium
beans are a good source of calcium so
you can add in hummus is my favorite
version or beans as a is a uh you know
underneath maybe the meat or the meal
that you're eating sardines another good
source of calcium if you're into those
right not my flavor but some people they
love them can you get your calcium extra
from food now when you're taking it in
on that route you're going to need
number two to make sure you're not
creating number two and number one to
make sure you're not creating kidney
stones and to make sure you're not
calcifying the tissue so how do we
prevent that but still get enough of
calcium and the nutrients that we need
well number two for strong bones
minerals minerals minerals minerals so
many people so deficient in this okay
calcium being one of them but magnesium
zinc potassium chloride sodium so many
important minerals that provide
important support for bone health and
bone density now magnesium helps to
activate vitamin D we're going to talk
about why that's so important in a bit
but your vitamin D for bone health and
arguably vitamin A K D and E don't
perform without magnesium and if you are
taking high dose vitamin D and you're
not taking magnesium you might put
yourself in depletion you may be hurting
your bone density also helps to absorb
the calcium that balance in there that
the body needs right we need enough
magnesium sometimes they compete but we
want to make sure that we're getting
enough of that in zinc exists in the
bones so pretty important mineral right
it's not just calcium in there it
promotes bone growth so we talked about
bone loss you need zinc for bone growth
and it helps prevent Bones from breaking
down okay so we want that bone growth
going we better have magnesium we better
have zinc a part of the formula or our
dailies magnesium I love black beans
right zinc I love pumpkin seeds you can
do garbanzo beans these are some great
sources of magnesium and zinc you want
to get those things in or you can
supplement with them legumes nuts seeds
and some whole grains quinoas buckwheats
those type of things that's going to get
those in now those play hand in hand
those minerals getting minerals and I
like my electrolytes powder I do
electrolytes every day multiple times a
day I think you should too you can check
those out sea salts really good those
minerals support the number one most
important nutrients when it comes to
bone health and that's vitamin D3 and K2
now here's why I lean on these so much
vitamin D3 takes the calcium that's in
your blood if you've eaten food sources
of calcium you've absorbed some of it
it's going to take it out of the blood
put it in the tissue you can't stop
there K2 is going to take it from the
tissue and put it in your bone so you
can eat all the calcium you want but if
you don't have D3 and K2 to deliver it
all you're doing is calcifying your
tissues you see how we've missed it so
many people just taking excess calcium
my mom I remember in 20s and 30s I'm
glad she was trying to be proactive as
hormones changed as her body changed to
not end up with brittle bones when she's
older but you can't just rely on calcium
you need the deliverers of calcium the
package is no good if it doesn't have a
delivery driver and the truck the
truck's going to get it to the house the
delivery driver is going to take it
inside okay so the package is calcium
but that's what the liver is it so we
need more delivery trucks vitamin D3 and
delivery drivers K2 if I can use that
analogy I like to make Health simple K2
one of the biggest missing ones not to
be confused with K1 K1 is involved with
your blood thinning but K2 is going to
deliver that so very important that you
get those two in okay two by the way is
going to help reduce calcium loss and
help the minerals bind to the bones
foods that contain K2 sauerkraut raw
cheeses natto which is a soybean
products you want to make sure that is
non-GMO and then vitamin D3 D3 not 2 D3
not the prescription type that's
synthetic but natural get in the sun
right if you lost the Sun and it's cold
where you're at now then you got to
supplement with it okay gotta supplement
with it so you can use fish oils and cod
liver oils and things of that nature
also just supplementing with it I like
four to eight thousand IUS per day I
like it to come from from the vitamin E
that's in it as well come from a
sunflower Source the vitamin D3 from a
clean Source okay and then we want to
make sure there's magnesium zinc and
vitamin A d e and K all taken together
and that's my immune complex my vitamin
D3 complex you can check that out below
and see what I'm saying so that
breakdown those are the steps now every
day that goes by and you're not building
bone health what are you doing you're
losing it slowly your body's gonna steal
Rob from Peter to pay Paul and take from
the bones to try to balance out other
things in your body because of poor
eating habits processed foods lack of
minerals and lack of these simple
vitamins D3 and K2 especially to help it
now I made an entire bone health
training I made an entire bone support
supplement and guide you can get that by
watching this video next we'll link it
here for you and you can that's the next
one up it goes right into all the steps
you can put together a regimen in the
proper supplementation the proper
amounts for this to be proactive
protecting your bone health especially
if you're over the age before you check
it out
Weitere ähnliche Videos ansehen
Osteoporosis - 6 Questions to Answer for Stronger Bones
"Natural Bone-Healing Secrets Big Pharma Doesn't Want You to Know'' | Dr. Barbara O'Neill
7 Things You Must Do to Improve Bone Health and Density
The Unique Benefits of Using Vitamin D and K2 Combined
Reversing OSTEOPOROSIS 🦴🦴...KoACT, Exercise, Lifestyle and Nutrition.
Vitamin K2 Human Studies Show Profound Benefits
5.0 / 5 (0 votes)