How I Got Super High Bone Density - Increase Bone Density Today

Summary

本视频探讨了骨密度对健康的重要性，并分享了提高骨密度的方法。骨密度下降可能导致骨折风险增加，而高骨密度则有助于减少受伤几率。视频中，作者分享了自己骨密度高于平均水平的秘诀，包括进行负重训练、摄入高蛋白饮食、补充钙质和胶原蛋白等。此外，还讨论了维生素D、K1、K2和Omega-3对骨骼健康的潜在益处。

Takeaways

• 🦴 骨密度是随着年龄增长而逐渐减少的重要健康指标，对预防老年跌倒和骨折至关重要。
• 📉 骨密度的减少从25至35岁就开始，男性甚至比女性更早，因此早期关注骨密度至关重要。
• 🏋️‍♂️ 重量负荷运动是提高骨密度的最有效方法，如举重可以刺激骨骼生成更多骨组织。
• 📊 DEXA扫描是评估骨密度的黄金标准，通过测量身体脂肪、肌肉质量和骨密度来评估。
• 📈 骨密度的Z分数和T分数是衡量骨密度相对于同龄人、性别和种族的标准。
• 🥩 高蛋白饮食与较高的骨密度相关，因为蛋白质是骨骼的构建块，并且刺激骨形成细胞。
• 🥦 钙虽然被认为是对骨密度最重要的矿物质，但研究显示其对骨密度的增加作用有限。
• 🍣 Omega-3脂肪酸与骨密度的提高有关，可能对心脏、大脑健康以及减少炎症都有益处。
• 💊 尽管一些补充剂如维生素D、K1和K2可能对骨密度有积极影响，但重量训练和饮食是提高骨密度的更有效方法。
• 🌞 阳光是获取维生素D的自然方式，可能比补充剂更有效，有助于钙的吸收和骨质矿化。

Q & A

什么是骨密度，它为什么重要？

骨密度是指骨骼中矿物质的含量，它反映了骨骼的强度。骨密度低是跌倒和髋部骨折死亡风险的主要因素，特别是在老年人中。高骨密度意味着身体强壮有韧性，无论年龄大小，受伤的可能性都较小，并且会感到较少的疼痛。

骨密度通常从什么年龄开始下降？

女性通常在绝经后开始迅速失去骨量，而男性甚至可能在25至35岁之间就开始失去骨密度，尽管男性一开始的骨量更多。

DEXA扫描是什么，它如何帮助测量骨密度？

DEXA扫描是测量骨密度的金标准方法，它检查身体脂肪、肌肉质量和骨密度。骨密度以三种形式反映：面积密度（每平方厘米的克数）、Z分数（与同龄人比较）和T分数（与健康的30岁同龄人比较）。

Z分数和T分数有什么区别？

Z分数是将骨密度与同龄人、同性别和同种族的人进行比较，而T分数是将骨密度与健康的30岁同性别和同种族的人进行比较。

为什么说高骨密度可以降低死亡风险？

研究发现，Z分数超过1的人死亡率和心脏病风险最低，这意味着高骨密度可以减少骨折和死亡的风险。

如何通过锻炼提高骨密度？

进行负重锻炼，如举重，可以显著提高骨密度。当身体遇到重量阻力时，肌肉和肌腱对骨骼施加张力，这会促使骨骼产生更多的骨组织。

为什么说日常活动不足以提高骨密度？

日常活动如提购物袋、吸尘、洗碗等，由于重量不够，不足以刺激骨骼形成，因此需要进行阻力训练。

蛋白质摄入量对骨密度有什么影响？

蛋白质摄入量与骨密度正相关，因为蛋白质是骨骼的构建块，并且可以刺激骨形成细胞。建议的蛋白质摄入量约为每公斤体重1.6克，占总热量的20%至25%。

钙摄入量对骨密度的影响是什么？

钙是构成骨骼的重要矿物质，但研究表明，仅通过饮食或补充剂增加钙摄入量对骨密度的影响有限，可能需要更高的钙摄入量才能看到效果。

维生素D对骨密度有什么影响？

维生素D对钙吸收和骨矿化至关重要，但补充维生素D对骨密度的影响尚不明确。阳光是维生素D的自然来源，可能比补充剂更有效。

Omega-3脂肪酸对骨密度有何影响？

Omega-3脂肪酸与骨密度正相关，可能有助于支持心脏、大脑健康以及骨密度。补充Omega-3可能对绝经后妇女的骨密度有积极影响。

Outlines

00:00

🦴 骨密度的重要性与提升方法

骨密度是衡量骨骼强度的重要指标，对预防老年跌倒和骨折至关重要。低骨密度会增加死亡风险，而高骨密度意味着身体强壮且有弹性。骨密度的测量主要通过DEXA扫描进行，反映骨矿物质含量。骨密度从25至35岁开始下降，男性可能更早。作者通过坚持进行重量训练，特别是举重，成功将骨密度提高到高于平均水平三个标准差。此外，作者还强调了蛋白质摄入、钙、镁、磷等矿物质对骨密度的重要性，并分享了自己的骨密度测量结果，显示脊柱和股骨的骨密度均高于正常水平。

05:00

🏋️‍♂️ 重量训练对骨密度的影响

重量训练是提升骨密度的最有效方法，因为它通过肌肉和肌腱对骨骼施加压力，促使骨骼产生更多骨组织。作者通过长期坚持举重训练，尤其是复合动作如深蹲、硬拉等，显著提高了脊柱的骨密度。此外，作者还提到了蛋白质摄入对骨密度的积极影响，以及钙、胶原蛋白、硼和镁等矿物质的重要性。作者建议每周至少进行两次重量训练，特别是针对脊柱和髋部的复合动作，以提高骨密度。

10:01

💊 营养补充与骨密度

除了重量训练和蛋白质摄入，作者还探讨了其他可能支持骨密度增长的因素，包括维生素D、维生素K1和K2、Omega-3脂肪酸等。虽然维生素D对钙吸收和骨矿化至关重要，但补充维生素D对骨密度的影响尚不明确。维生素K1和K2可能有助于减少骨折风险，而Omega-3脂肪酸与骨密度的提高有关。作者强调，尽管营养补充可能有所帮助，但重量训练和含足够蛋白质的饮食才是提高骨密度的关键。

Keywords

💡骨密度

骨密度是指骨骼中矿物质的含量，是衡量骨骼强度的一个重要指标。在视频中，骨密度与骨折风险和健康状态紧密相关。高骨密度意味着骨骼强壮且有弹性，而低骨密度则会增加因跌倒和髋部骨折导致的死亡风险。

💡骨质疏松

骨质疏松是一种骨密度降低的疾病，导致骨折风险增加。在视频中提到，骨质疏松症患者的骨骼矿物质含量低，因此更容易发生骨折和骨骼损伤。

💡DEXA扫描

DEXA扫描是评估骨密度的黄金标准方法，可以测量身体脂肪、肌肉质量和骨密度。视频中提到DEXA扫描能够反映骨密度的三种形式：面积密度、Z分数和T分数。

💡重量训练

重量训练是一种通过施加重量阻力来增强肌肉和骨骼的锻炼方式。视频中强调，重量训练是提高骨密度最有效的方法之一，因为它能够刺激骨骼产生更多的骨组织。

💡复合运动

复合运动是指涉及多个肌肉群和关节的锻炼动作，如深蹲、硬拉等。视频中提到，复合运动可以更好地训练核心和脊柱，从而提高骨密度。

💡蛋白质摄入

蛋白质是骨骼形成的重要成分，与骨密度呈正相关。视频中提到，高蛋白饮食有助于提高骨密度，因为蛋白质可以刺激骨形成细胞。

💡钙

钙是构成骨骼的主要矿物质之一。尽管钙对骨密度很重要，但视频中指出，单纯增加钙摄入量对骨密度的影响可能有限，需要更大量的钙摄入才可能看到效果。

💡胶原蛋白

胶原蛋白是骨骼结构完整性的重要组成部分。视频中提到，补充胶原蛋白肽可以增加骨密度，特别是在绝经后妇女中。

💡维生素D

维生素D对钙吸收和骨矿化至关重要。虽然维生素D对骨骼健康很重要，但视频中指出，补充维生素D对骨密度的影响并不明确，建议通过阳光暴露来获取维生素D。

💡Omega-3

Omega-3是一种多不饱和脂肪酸，对心脏健康和骨密度都有积极影响。视频中提到，Omega-3的摄入与骨密度呈正相关，补充Omega-3可以增强骨密度。

💡维生素K1和K2

维生素K1和K2可能有助于减少骨折风险。视频中提到，维生素K1和K2的补充可能支持骨骼健康和骨密度，尽管证据尚不充分。

Highlights

骨密度是人们很少考虑但能在老年时救命的重要因素。

低骨密度是跌倒和髋部骨折死亡的主要风险因素。

跌倒是美国75岁以上人群中意外死亡的主要原因。

高骨密度意味着身体强壮且有弹性，无论年龄大小都不太可能受伤。

骨密度也称为骨矿物质密度，指的是骨骼中的矿物质含量。

骨密度从25至35岁开始下降，男性甚至更早。

DEXA扫描是检测骨密度的黄金标准方法。

骨密度以三种形式反映：面积密度、Z分数和T分数。

高骨密度意味着有高的Z分数和T分数。

作者通过DEXA扫描发现自己的骨密度远高于同龄人。

重量负荷运动是提高骨密度的最主要原因。

重量训练可以增加骨密度并减少骨质疏松症的风险。

复合运动，如硬拉和深蹲，对脊柱和髋部的骨密度特别有效。

高蛋白饮食与更高的骨矿物质密度相关。

钙是构成骨骼的最重要矿物质，但对骨密度的影响尚不明确。

胶原蛋白肽补充可以增加骨矿物质密度。

SAUNA可能通过热休克蛋白和生长激素增加骨密度。

维生素D对钙吸收和骨矿化至关重要，但补充效果尚不明确。

维生素K1和K2的摄入可能降低骨折风险。

Omega-3脂肪酸对心脏、大脑和骨骼健康都有积极影响。

重量训练是提高骨密度最有效和最强大的方法。

如果你的骨密度低于正常，你需要开始关注重量训练和高蛋白饮食。

无论饮食或补充剂如何，如果不进行重量训练，骨密度不会显著增加。

Transcripts

bone density is one of those things most

people don't think about but it can

literally save your life when you're old

low bone density is a major risk factor

for death from Falls and hip fractures

Falls are the leading cause of

accidental deaths in the US among people

over the age of 75 having high bone

density on the other hand means that

your body is strong and resilient you're

less likely to get injured no matter

your age and you feel less aches and

pains in this video I'm going to share

with you how I got my bone density to be

three standard deviations above normal

and what you can do to achieve

extraordinarily high bone density bone

density also called bone mineral density

refers to the amount of bone minerals in

the bone the higher the score the

stronger the bones are the most common

minerals in the bone are calcium

magnesium phosphorus potassium fluoride

and sodium healthy bones have plenty of

minerals and they're dense whereas in

osteoporosis the mineral content of the

bones is low which is why it increases

the risk of fractures and breaking bones

bone density start decreasing already at

quite an early age women start losing

bone mass rapidly after menopause but

it's seen that Men start losing bone

density even earlier than that 25 to 35

years of age men do have more total bone

mass to begin with but the decline can

begin already in the 30s for both men

and women how do you know your bone

density the gold standard method is the

dexa scan that looks at your body fat

muscle mass and bone density bone

density is reflected in three forms the

first is the aerial density in grams per

square cm this reflects the

concentration of bone minerals within a

given square cimer of bone the second is

the zcore how does your bone density

compared to other people of your age sex

and ethnicity it's measured in numbers

of standard deviations for example a

zcore of one is one standard deviations

above normal which is good whereas the

zcore of minus 2 is two standard

deviations below normal which is bad the

t- score also measures bone density in

standard deviations but is compared to a

healthy 30 year old of the same sex and

ethnicity it's been found in studies

that people with a zcore of over one

have the lowest risk of mortality and

heart disease compared to those with a

zcore of less than one and less than

minus one so basically high bone density

means that you have a high Z and t-

score and you have high aial density

I've done two Dexter scans over the last

year and they've shown my bone density

is significantly higher than other

people of my age for example my spine

zcore is plus three which is three

standard deviations above the average of

my age and six and my t- score is plus

2.9 my aerial density is 1.5 G per

square cm which as you can see from the

graph is also at the peak of all age

groups my bone density in my femur bones

is also high but not as high as in my

spine in my left femur bone my T and Z

scores are 0.5 and my aerial density is

1.2 which are both well above normal now

yes I am 30 years old but remember that

the zcore is based on people of your

chronological age so a zcore of three

still means that I'm three standard

deviations above what other people of my

age would be so it's not comparing

apples to oranges it's comparing Apples

to Apples genetics does affect bone

density but my dad has had back surgery

and my mom has had a knee surgery which

would indicate that I don't have

excellent genetics for factures or joint

injuries I've never broken a bone in my

life despite having grown up on the

country side and doing physical work

since childhood so how did I get such a

high bone density especially in my spine

the biggest and most profound reason for

that is doing weightbearing exercise

I've been lifting weights for 12 years

since high school and I've never taken a

time off for any longer than 2 weeks

when your body is encountering weight

resistance the muscles and tendons apply

tension to the bones which signals the

bones to produce more bone tissue it

works in a similar manner as for the

muscles if there's no mechanical tension

then your muscles aren't going to grow

and without mechanical tension applied

to the bones the bones aren't going to

get stronger either this is what you

can't achieve with daily living

activities such as carrying your

groceries vacuuming doing the dishes Etc

none of these activities are heavy

enough to stimulate bone formation this

is also the reason why everyone should

do some form of resistance training

because you're not promoting bone

density with everyday activities you

need resistance training a 2008 meta

analysis of randomiz control trials

found that just walking isn't enough to

preserve bone density and strength so

walking and doing everyday activities

isn't enough on the other hand there are

many studies showing that resistance

trining increases bone density and

reduces the risk of osteoporosis it can

even reverse it a 2022 meta analysis or

clinical trials found that resistance

training programs with four to five

exercises two to three sets per exercise

8 to 12 reps at 70 to 90% of your one

rep max 60 to 120 second rest between

sets done three times a week for 12 to

52 weeks was found to be effective for

increasing bone mineral density in the

hips and spine but not the femoral neck

and another a 2022 clinical trial on

postmenopausal women with osteoporosis

found that 6 months of resistance

training was able to increase bone

mineral density and prevent future bone

loss so it doesn't matter if you already

have low bone density or not you would

certainly need to do weightbearing

exercise because that's the only way to

stimulate bone formation in a reliable

manner if you don't lift weights then

the natural process of Aging will slowly

deteriorate away at your bone density

exercise training also reduces the rate

of Falls and number of people falling in

older people that's because of a

combination of higher muscle strength

better Mobility and balance this is the

biggest factor that has contributed to

the bone density in my spine

specifically I do primarily compound

exercises that all train my core and

spine such as heavy barbell squats

deadlifts rows overhead press bench

press pull-ups Etc my spine is always

engaged and it's always under tension

when I'm exercising which is why I have

a very strong core and strong spine

compare that to my hip bone density

which is higher than normal but not as

high as my spine that's because my femur

bones aren't engaged in every exercise

they only get trained when I'm doing

squats and a little bit when I'm doing

deadlifts I train squats once a week or

once every two weeks but my spine is

getting trained every workout several

times a week that's why my goal for the

next few years is to increase my hip and

femur bone bone density to one standard

deviations above normal the way I'm

going to do that is to do more exercises

that Target the hips such as deeper

barbell squats and maybe some hip

thrusts overall no matter your age

resistance training with especially

barbells is the most powerful and most

effective way to to increase your bone

density you should aim for at least two

resistance training workouts per week

but optimally three times besides

resistance training there are also other

things that support bone growth here's

the list of the most important things

higher protein intake protein intake

correlates with higher bone mineral

density that's because protein is a

building block for bones and it

stimulates bone forming cells it's found

that older people with a protein intake

below 15% of total energy intake have a

higher risk of hip fractures I'm eating

about 0.8 G per pound or 1.6 gram per

kilogram of body weight per day for

protein in total that's going to be

something around 20 to 25% of my total

calories this is also the amount that

maximizes muscle hypertrophy so you

don't need to consume more than that

protein rich foods are also more likely

to contain various minerals needed for

the bones such as calcium and phosphorus

especially however some minerals like

Boron and magnesium you can get

predominantly from lower protein foods

like prunes and raisins so you'd want to

eat various different foods calcium is

thought to be the most important mineral

for bone density but the research on

that is quite limited increasing calcium

intake from diet or supplements does

increase bone mineral density slightly

but only by about 1% as shown by 2015

meta analysis of 59 randomiz control

trials supplementing with calcium hasn't

been seen to reduce the risk of

fractures either however it might be

that you need a much higher calcium

intake to see an effect because in most

of these studies the average calcium

intake was somewhere between 800 to

1,000 milligram per day one study on

postmenopausal Swedish women found that

only a consistently high intake 1,400 to

2400 milligram a day increased bone

mineral density you definitely don't

want to be calcium deficient but whether

or not you need to consume very large

amounts of calcium to support your bone

density is not very clear about 50% of

the bone volume and onethird of bone

mass is made of collagen which is a

protein that provides structural

Integrity for the bones a 2018 randomiz

control trial found that supplementing 5

G of collagen peptides per day increased

bone mineral density in postmenopausal

women another 2023 study found that

combining jumping exercise with collagen

supplementation in Elite cyclists

preserved bone mineral density whereas

it decreased in the control group they

took 15 grams of hydrolyzed collagen

before exercise these study suggests

that taking 5 to 15 grams of collagen

does support bone density but another

2023 study found that ingesting 30 gram

of collagen before resistance rining was

more effective than 15 gam in increasing

whole body collagen synthesis this would

refer to the structural integrity of the

tendons but not the bones however tendon

strength is also very important so if

your goal is just bone density then 5 to

15 G of collagen works but 30 G of

collagen appears to be more optimal

interestingly taking a SAA might

increase bone mineral density a 221

randomus control trial found at 12

sessions of Sona at 100° C increased

muscle mass and bone density slightly

compared to the control group the

mechanism is thought to be mediated by

heat Chuck proteins that increase

osteogenesis the formation of bone cells

as well as growth hormone however

exposure to warmth appears to also

improve bone strength through the gut

microbiome by increasing the production

of polyamines like spadine so the sonas

could be beneficial for bone density and

bone health but there's not enough

evidence to make any conclusive claims

vitamin D is another important hormone

needed for strong bones low vitamin D

levels are a risk factor for bone loss

and Bone demineralization you need

Vitamin D for calcium absorption and

Bone mineralization when it comes to

supplementing with vitamin D then it's

not very clear a 2023 coine meta

analysis of seven Ranos control trials

found that vitamin D supplementation has

no effect on bone mineral density in

healthy premenopausal women another 2018

meta analysis of 81 randomus control

trials concluded that vitamin D

supplementation doesn't prevent

fractures or Falls nor does it have

clinically meaningful effects on bone

mineral density so it's better to get

your vitamin D from the sunlight rather

than relying on supplements but fixing

vitamin D deficiency with

supplementation could be worth it before

before I continue on I briefly mention

to you about one of my favorite

longevity gadgets which is the B charge

infrared Sona blanket it's a cheaper and

more convenient way to take the sauna

anywhere at any time I've talked a lot

about the benefits of regular SAA use I

believe taking the SAA regularly is the

second best thing for your longevity

after exercise in fact the SAA mimics a

lot of the health benefits of exercise

the SAA is also effective for excreting

heavy metals and other chemicals we're

exposed to on a daily basis the bond

charge infrared blanket is made of pure

leather and it's low in EM F it's got a

rating of 4.9 out of five based on 176

reviews which is crazy but I'm not

surprised because I'm using the blanket

almost every day and it gets the same

job done as a regular Sona plus it's

easy to clean and you can store it under

your bed all right back to the video

vitamin K1 and K2 intake is another

thing that might reduce the risk of

fractures a 2019 review concluded that

K1 supplementation does reduce the risk

of hip fractures but the evidence is

considered low quality a 2015 analysis

of random control trials found that

vitamin K2 supplementation at a dose of

1.5 mg a day improved bone mineral

density in postmenopausal women with

osteoporosis but not in those without

osteoporosis so vitamin K1 and K2 intake

does appear to support bone health and

bone density but the evidence that

supplementing K1 and K2 would reduce the

risk of fractures is not very strong you

get K1 from leafy greens and K2 from

Netto and fermented foods as well as

liver last ly I want to talk about

Omega-3s because they have been shown to

support not only heart health but also

bone health dietary intake of Omega-3s

is positively associated with bone

mineral density this could be because

fish and seafood is high in protein as

well as minerals however there could be

some specific effects from the omega-3

fats a 2021 meta analysis of randomiz

control trials found that Omega-3

supplements enhance bone mineral density

especially in postmenopausal women a

2010 NASA study found that omega-3

supplementation during bedro rest can

counteract bone loss making it a viable

supplement for astronauts a higher

omega-3 status is beneficial for many

reasons besides just bone health

Omega-3s help with heart health brain

health diabetes risk inflammation muscle

growth and yes bone density as well out

of all the things that are listed here

resistance training is by far the most

powerful and most effective way to

increase bone mineral density it doesn't

matter what diet or supplment you take

if you're not doing some form of

weightbearing exercise to know your bone

density you'd want to get a Dix scan if

your bone density is below normal then

you definitely need to start focusing on

Resistance trining and a higher protein

intake to reverse that the same applies

to normal bone density you don't want to

be just normal because bone density will

decline with age you want to have at

least one standard deviations above

normal which you can only achieve with

resistance training especially compound

lifts that train the spine and hips

eating a higher protein diet that covers

your essential minerals is also

important but eating a high protein diet

without doing resistance raining isn't

going to increase your bone density that

much it might do so a little bit a bit

but not that much there aren't many

supplements for bone density and most of

them are shown to be ineffective the

exception is Omega-3s and perhaps

vitamin K1 and K2 so it all comes down

to resistance training and weightbearing

exercise if you want to learn about how

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