How to Build Strong and Dense Bones The Natural Way

Summary

The 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

00:00

🏋️‍♂️ 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.

05:01

🥗 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.

10:05

🌞 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.

Keywords

💡Bone Health

Bone health refers to the strength and integrity of the skeletal system. In the video, it emphasizes the importance of maintaining strong bones as we age to prevent falls and fractures, which can lead to mobility loss and a decrease in quality of life. Strategies for improving bone health include proper nutrition, exercise, and supplementation.

💡Hormone Balance

Hormone balance is the proper regulation and maintenance of hormone levels in the body. It plays a vital role in bone health because hormones like estrogen and testosterone help maintain bone density. As people age, hormonal changes can lead to bone loss, making it essential to manage hormone levels to prevent brittle bones.

💡Mineral Consumption

Mineral consumption refers to the intake of essential minerals like calcium, magnesium, and potassium, which are necessary for various bodily functions, including bone health. Minerals contribute to the strength and structure of bones, and a deficiency can lead to weak and brittle bones.

💡Weight Training

Weight training is a form of exercise that involves the use of resistance, such as weights or resistance bands, to build strength and muscle mass. In the context of the video, weight training is recommended as it helps increase bone mineral density and overall bone strength, which is crucial for preventing falls and fractures.

💡High-Intensity Exercise

High-intensity exercise refers to physical activities performed at a high level of intensity, which typically involves short bursts of vigorous activity followed by recovery periods. This type of exercise is beneficial for bone health as it stimulates bone formation and increases bone mineral density.

💡Bone Turnover

Bone turnover is the process of bone remodeling, where old bone tissue is broken down and replaced with new bone. A healthy bone turnover is essential for maintaining bone strength and density. However, an imbalance in bone turnover, with more bone being lost than formed, can lead to conditions like osteoporosis.

💡Vegetables

Vegetables are an essential part of a healthy diet, providing a variety of vitamins and minerals, including those needed for bone health. They are rich in nutrients like polyphenols, potassium, magnesium, and calcium, which contribute to reducing bone turnover and supporting overall bone density.

💡Calcium-Based Foods

Calcium-based foods are those that are high in calcium content, which is a critical mineral for bone health. While calcium is necessary for strong bones, the video suggests that it's better to obtain calcium from food sources rather than supplements to avoid potential issues like calcification of tissues and arteries.

💡Minerals

Minerals are inorganic substances required in small amounts for various bodily functions, including bone health. Essential minerals like calcium, magnesium, zinc, potassium, and sodium play vital roles in maintaining bone density and strength. A deficiency in these minerals can lead to weakened bones and an increased risk of fractures.

💡Vitamin D3 and K2

Vitamin D3 and K2 are fat-soluble vitamins that play a critical role in bone health. Vitamin D3 helps the body absorb calcium from the diet, while K2 guides calcium to the bones, preventing it from being deposited in the wrong places, like arteries. Together, they ensure that calcium is effectively utilized for bone health and reduce the risk of osteoporosis.

💡Supplementation

Supplementation refers to the practice of adding specific nutrients to one's diet in the form of pills, powders, or liquids to address deficiencies or support overall health. In the context of the video, supplementation is discussed as a way to support bone health, especially when it comes to providing the body with the necessary vitamins and minerals that support bone density and strength.

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