Is it too late to build bone during menopause? Interview with Julie Derr

In this conversation, Douglas Lucas interviews Julie Derr, a coach for women in the mid-lifetime period, about physical training, nutrition, wellness, and hormones. They discuss weight training, resistance training, cardio, and impact exercises for women in the midlife stage. Julie emphasizes the importance of strength training for bone health and recommends starting with basic bodyweight exercises and gradually progressing.
Want to connect with Julie?
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This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
Subscribe and follow along as Dr. Doug Lucas explores the research and clinical applications surrounding women's health.
ABOUT DR. DOUG LUCAS
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Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
Optimal Bone Health www.optimalhumanhealth.com/
Instagram: / dr_douglucas
Facebook: / drdouglucas
Linkedin: / doug-lucas-b0243522
#osteoporosis
#hormones
#healthspan
Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode =========================
Chapters
00:00 Introduction and Background
02:13 Training for Bone Health in Midlife Women
04:08 The Importance of Varying Intensity in Cardio Exercises
15:17 Julie's Journey into Hormone Health
26:36 The Risks of Testosterone Pellets
29:56 The Benefits of Physiologic Dosing in Hormone Replacement
35:12 Final Thoughts and Where to Find Julie

[@juliederr8532]

It was such an honor to be a guest on your channel Dr. Doug!! I know we both share a mutual passion for helping women improve their overall health, and I’m grateful for the collaboration with you and other providers who are offering hope for women (and men) in this space!

[@Dr_DougLucas]

Thank you so much for your kind words! It was an absolute pleasure having you as a guest on the channel. Our shared dedication to enhancing one's health makes collaborations like these truly impactful!

[@MsBuffalopoo]

Aggravating conversation indeed! My quality of life was OVER until I finally got some hormones after 12 doctors with looks of terror in their faces would not have this conversation. Keep talking about this please.

[@Dr_DougLucas]

Thank you so much for sharing this!!

[@patriciadrank6543]

All of the information that I have found is that if you are over sixty five basically you're on your own. Hormone therapy is a no-no. Exercise and trying to eat correctly are your only therapies for osteoporosis. On top of this, any one that has any knowledge of any of these things charges an arm and leg for help. Two years post dexa scan. I am on my own. I'm now 70.

[@marycrossan7837]

Also over 70 - 74 now-and I am insecure about asking for hormone Therapy but the idea of a cycle again and a bleed is beyond me for a healthy life.

[@JoyceWrightPierce]

Same here. I'm 66😢

[@jcurrie2947]

You don’t cycle on HRT, just feel amazing. I’m 65, and just started after having been off HRT 8 yrs

[@Dr_DougLucas]

Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here -->www.optimalhumanhealth.com/build-bone

[@user-wq3vg3nl8u]

Wow it is hard enough to find a doctor that will prescribe HRT let alone to have it done at the level it should be prescribed so it is hard to believe they would even consider prescribing it similar to women's menstrual cycle. That would be mind blowing to them.

[@AndreaSiegel]

My thoughts exactly. I was dismissed and told that HRT was only given in extreme cases of hot flashes for the shortest time possible. I found a menopause provider online and while they are prescribing HRT I find their approach very conservative starting at 0.025 and now 0.035 patches. I’m one of those without too many vasomotor symptoms (more brain fog/irritability)which does not mean I don’t need HRT. Concerned about my bone health given that I’m 47 and stopped cycling 5 months ago. I’d love to find someone that has experience with “physiologic HRT”.

[@Dr_DougLucas]

Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@lmm8526]

I'm in the early stages of research with regards to osteoporosis, hormones and all that goes into my bone health and general physiology. I found this very educational. Thank you. It's confusing knowing where to start and who to turn to

[@Dr_DougLucas]

Yes! You are not alone. We are glad you are here, we have a very supportive and knowledgable community!

[@cailin5]

This is something I’ve wanted to do for a while! So happy in not the only one. I’ll probably start soon

[@Dr_DougLucas]

Thank you for watching!

[@meredithlindley6882]

Very informative! Thank you!

[@Dr_DougLucas]

Thank you for watching!

[@emsans5904]

Thank you so much for doing this ❤️

[@Dr_DougLucas]

You are so welcome! Glad to hear you enjoyed it!

[@picky682]

Important information! Thank you.

[@juliederr8532]

I'm glad you found it helpful!

[@Dr_DougLucas]

Glad it was helpful!

[@user-ko8ur9ws6m]

Very informativ , thank you

[@Dr_DougLucas]

Glad it was helpful!

[@sheilabush1153]

I am 70 years old and never had symptoms of menopause which occurred around 49-50 years of age. My doctor said if there are no symptoms, don’t worry about it. I was diagnosed with osteoporosis 4 years ago. I am an avid researcher on what to do concerning my osteoporosis. I follow you, Dr Lucas, and enjoy all of your videos and your Master class but I still do not know the correct path for me. My doctor continues to think the Prolia is the answer but I do not want to go that path. It is very difficult to find a doctor that will pursue a different treatment. I have been told several times that HRT is not for me, due to my age and the amount of time since menopause. I had a hysterectomy 2 years ago due to a large cyst so I am constantly seeking the direction that feels right for me. Thank you for continuing to make these videos.

[@health9818]

My mother got the palettes when she was 78 she thinks they worked great for her she is 80 now and plans on getting some more

[@Dr_DougLucas]

Thank you for sharing all of this! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@sarahblack705]

I just heard about the cycling recently; didn't hear the exact details. Thank you for sharing this information. I've done pellets, doing cream & oral progesterone now but want to go to a system that more mimicks pre-menopausal hormones.

[@Dr_DougLucas]

Thank you for sharing this!

[@stef3565]

So glad you talked about the estradiol importance, and getting a max benefit! Men have easy access to maximum testosterone, so why can't we from estradiol.

[@Dr_DougLucas]

Thank you for sharing!

[@Indydi]

Because men have actual symptoms of low testosterone. With women, it's all in their head. 🙄

[@dsr5692]

I enjoy your videos Dr. Doug. Could you please do a video for breast cancer survivors? Is it possible to build bone after menopause without hrt? Thanks in advance

[@Dr_DougLucas]

Thank you for this recommendation!

[@cindisims5917]

Dr Doug, Is 4 pounds of muscle growth over 2 years good . I have been doing resistance workouts consistently for 6 months and I do see my mobility getting better but no muscle growth. I guess I am asking you is expecting muscle growth in that time unrealistic as I am 55. I am wanting to gain weight but with muscle.

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@kxzlyn]

What dose of estradiol and progesterone do you recommend starting with for a 51yr old perimenopausal women with osteoporosis. Estradiol blood level is 14.1. Thanks

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@catherineberra-veau4301]

What would be the dosage of estradiol and progesterone for cyclic HRT? Thank you

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@kmtx78]

I am on estrogen and not progestren. I will ask about it. I have dysphagia, can the microprogesteron be opened up and taken with water? I can't swallow pills and want to know if an option for me

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@bellaiz6761]

Did i hear it right, 5mg testosterone cream (which is 0.5ml) per day is way too much? What is the initial dose you usually start people on?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@chippylover99]

What about for someone who has had breast cancer ? Is it risky for them to have Hormone replacement ? Pls discuss these as well. It’s confusing for women with breast cancer history

[@Dr_DougLucas]

Hi! Checkout the video on my channel called "Does Estrogen Cause Breast Cancer or Build Bone?? What the research got WRONG!"

[@Robin-ux5fu]

I'm a triple negative breast cancer survivor. It's terrifying to think of using something that might cause a recurrence. HRT possibilities are so confusing!

[@dsr5692]

I'm a HR- breast cancer survivor and have been advised by reputable oncologists against hrt. I worry that taking it would increase the chances of hormone receptors on any new cancer and don't want to end up having to block whatever hormones I have. Could someone tell me please if the guest discusses whether or not it's possible to build bone after menopause without hrt? Otherwise it's kind of a waste for me (and triggering!).

[@user-ys8ku7ks9d]

I have been fearful of HRT. My mother died from ovarian cancer 18 years ago. And we were told it was most likely because she was on 2 (yes, TWO) hrt therapies fir 30+ years (obviously 2 different doctors who had no idea of the one - have no idea how she pulled that off ???? Anyway, my cycle started BOOM at age 11. Then it stopped BOOM at age 46. I have never had night sweats, hot flashes, drastic mood changes, etc. So my doctor said, "well aren't you the lucky one !!! You're doing GREAT" End of conversation. Ive just turned 64 and have discovered i have severe osteoporosis. Would hormones even be able to play a part in my osteo care???

[@Dr_DougLucas]

Thank you so much for sharing this, this is a great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@paulineyu4472]

Dexa scan can detect muscle grown?

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

[@emsans5904]

Im really concerned about my bone health. My mother had osteoporosis and didnt take HRT because of the scare that was going on at the time. She was using a mobility scooter by age 65 😔

[@Dr_DougLucas]

Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here -->www.optimalhumanhealth.com/build-bone

[@amalalnadree354]

I have bad osteoporosis and no doctor told me about hormones therapy

[@Dr_DougLucas]

Thank you so much for sharing this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here -->www.optimalhumanhealth.com/build-bone

[@kristak1102]

I’m 61. Is it too late for HRT? I’ve been told not to do it for ten years. 🤷🏻‍♀️

[@Dr_DougLucas]

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan