The BEST Diet for Osteoporosis in 2024 | WHAT TO EAT FOR OSTEOPOROSIS

The BEST Diet for Osteoporosis in 2024 | WHAT TO EAT FOR OSTEOPOROSIS. As we step into 2024, Dr. Doug Lucas explores the dietary principles that constitute the best approach for managing and preventing osteoporosis. Watch this video to learn more on improving your bone health and lifespan.
Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode
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00:00 Intro and summary
1:00 Pyramid of Optimization
1:40 Protein
4:00 IGF1
9:30 Cows
12:40 Vegetables
18:00 Starchy Veggies
19:20 Masterclass Registration link
21:05 Dietary Fat
22:25 Dairy
26:20 Beans
26:50 Soy
27:40 Grains
29:05 Seeds and Nuts
30:25 Sugar, highly processed foods and other things to avoid!
34:45 Closing Summary
35:47 Health Span Nation Link
INTERESTED IN OUR OPTIMAL BONE HEALTH PROGRAM? Click the link below to speak with a specialist! Click here: www.optimalhumanhealth.com/me...
SIGN UP FOR MY FREE MASTERCLASS USING THE LINK BELOW!
Click here: www.optimalhumanhealth.com/bu...
Masterclass details: Hosted by Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, you'll gain insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal.
HEALTH SPAN NATION: www.optimalhumanhealth.com/pr...
JOIN OUR FREE BONE FOUNDATIONS COURSE AND UNLOCK ADDED BONUSES: www.optimalbonehealth.com/bonus
Purchase the hardcopy of "The Osteoporosis Breakthrough" here: www.amazon.com/Osteoporosis-B...
I would be grateful if you could consider sharing your thoughts by leaving a review once you've had a chance to read it. Your feedback can inspire others on their own path to bone health excellence. You can leave a review here: www.amazon.com/product-review...
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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
========================
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
#thyroid
#bones

[@Laniakea339]

Excellent! Thank you! Great channel! So glad I found it! Keep up the great content!

[@Dr_DougLucas]

Thank you for watching!

[@BettyVandy-qm5qr]

Thank you doc.l have just been diagnosed of osteoporosis at 62 pls help me with the diet

[@dianecourtney2724]

I agree with you 100% Wish I had found you sooner. Glad I found you now ✌🏼

[@Dr_DougLucas]

Thank you for your support!

[@lisabraswell7616]

Dr. Doug , I am thrilled to find you!! Thank you for your perspective and knowledge ❤

[@Dr_DougLucas]

Thank you for being here! Glad these videos are helpful!

[@rosehatter2]

I appreciate your total common sense and science based remarks on proteins, animal and plant, on the environment. I enjoy your talks. Thank you.

[@Dr_DougLucas]

Thank you for watching!

[@user-hb9fo9sg1p]

Very informative, thank you!!!! I’m so thankful I found this channel. I am 64 yrs old and smack in the middle of osteopenia. So much information out there, it’s so confusing.thank you for your science based without personal gain approach.

[@Dr_DougLucas]

Thank you for watching!

[@TerryDinsmore]

Thank you so much for the sensible discussion of agriculture!!!

[@Dr_DougLucas]

Glad you enjoyed it!

[@pamjohnson4872]

Great video! Love the explanation of eating plants vs fruits.

[@Dr_DougLucas]

Thank you!

[@jamienibler9952]

Excellent, thank you so much 🙏!

[@Dr_DougLucas]

Glad it was helpful!

[@vickischuring6296]

Thanks for this invaluable information 🌹

[@Dr_DougLucas]

Glad it was helpful!

[@BBurns-vg9om]

Brilliant DrDoug. All your videos are Amazing and so true and helpful.

[@Dr_DougLucas]

Thank you for your support!!

[@suzettedezilwa7486]

Thankyou Dr Doug you have pulled me back on track.😊

[@Dr_DougLucas]

I am glad to hear that! Thank you for watching!

[@catherineberra-veau4301]

Thank you for this complete and so interesting video

[@Dr_DougLucas]

Glad you enjoyed it!

[@martinepaget7098]

thank you ! I am trying to wrap up my head around all this !

[@Dr_DougLucas]

It is a lot to take in. Thank you for watching!

[@TaleofPucca]

❤Very enlightening! Thank you very much!

[@Dr_DougLucas]

Glad you enjoyed it!

[@dystopian-future]

Been waiting for this video and it is awesome, thanks so much! Your channel is literally the best on KZbin regarding the topic of bone health.

[@Dr_DougLucas]

Thank you so much! Make sure you watch all three videos in this series so you get the full picture.

[@dystopian-future]

Will do!!! @@Dr_DougLucas

[@Bonbon-zl4eb]

Excellent video! Great information!

[@Dr_DougLucas]

Glad you enjoyed it!

[@user-fi6qj7ok2b]

Fantastic info. I have osteopenia and I wasn’t eating red meat as I was told it would make my blood acidic. However, I was lucky to be coached by Dr Doug and he put me on the right track with food and suggested supplements. After following his advice and changing my eating habits, my blood test showed that my inflammation has been reduced. I am from Sydney and lucky my current doctor agrees with Dr Doug and we are following my bone health journey

[@Dr_DougLucas]

Hi! Thank you so much. I am extremely honored to be apart of your health journey and cannot wait to see what your future holds. This is why we do what we do. This is proof that with the right guidance and hard work it will happen! You should feel very proud. We appreciate you sharing this with the community!

[@Maria-iu3ed]

Thank you, fantastic podcast, you have covered all the different aspects of nutrition!😊

[@Dr_DougLucas]

Glad you enjoyed it!

[@nancyjones2192]

Excellent, informative and credible. Concise information on carbon/environmental issues. I have watched several of your videos and have now recommended you to others. Thank you.

[@Dr_DougLucas]

Thank you for your support! I am glad you enjoy them!

[@carmenward460]

Thank you so much for this.

[@Dr_DougLucas]

Your welcome!

[@marierossborough6824]

I hope you will keep in mind that there are some individuals with Hemochromatosis that best not eat meat. I have a mild form and so have meat a few times a week only (2 meals) but even so my iron stores are high and I'm interested in keeping my organs healthing in the long run. I also hope this helps you have compassion for those of us that I looking for protein alternatives that are not meat based. Thank you for all of the work that you are doing in this area of building bone!!

[@Dr_DougLucas]

Thanks for sharing. Iron absorption from heme iron containing meat is an interesting topic. Iron metabolism in general is fascinating. My research points to the concepts around iron metabolism that are arguably not related very much to consumption of meat or no meat. We fail to absorb MOST of the iron we consume. My patients with HCT we don't avoid meat, we optimize iron metabolism and monitor closely. We phlebotomize as needed and keep those organs healthy!

[@gamacaluso]

I’m 69 and have been trying to follow a healthy diet for decades. Unfortunately when Covid hit I went on a keto diet and lost weight along with muscle mass. 🥴 Since then I’ve been searching left and right to learn more about eating to build muscle. I’m doing better plus I do the correct exercises along with walking everyday. I’m really enjoying all your information. I will continue to follow you. Thank you and have a happy new year.

[@lynnrobin9988]

I did the same damn thing. Bio-identical hormones are helping me build the muscle mass but I have other issues. See my other comment if interested.

[@Dr_DougLucas]

Hi there! Weight loss is always associated with muscle loss. It's just a matter of what percentage. Building muscle back requires adequate nutrients, protein, training and rest. At 69 it's more difficult but still possible. HRT helps!

[@jayceehart3714]

Whatvis HRT, and does vit K ( not K2) help? Thx for replying.​@@Dr_DougLucas

[@200Nora]

On 21, I went on a keto diet to correct pre diabetes. I was also dx with low level osteoporosis. If you do it right an exercise at the same time, you should not lose muscle. The problem around that time is the many people stopped moving mostly because of low motivation. I also learn of people who use that time in a more positive way and actually exercised and learn new things. A ketogenic diet is actually higher in meat/fats, with some vegetables, few fruits. I was not trying to lose weight, I did not need it, but I became very thin which caused me to go from one meal a day to two and actually increase my caloric intake by adding more fats and meats. That along with exercise; walking and home training (everybody needed to avoid gyms) preserved and increased my arms and legs muscle mass along with more energy and well being and reversal of pre diabetes, op also improved. Still working on it, no medication accepted. I am not promoting keto. However, if you do not exercise, you will lose muscle with any diet. Good health to you!

[@Dr_DougLucas]

@@jayceehart3714 Hormone Replacement Therapy! Vitamin K2 is Vitamin K but not K1. K2 is specific to calcium metabolism.

[@user-sj6tn7nw6b]

THANKS FOR THE GREAT CONTENT!!!!

[@Dr_DougLucas]

My pleasure!

[@BRyan-qk8qc]

Always happy to hear I’m doing a lot of things right…health is wealth as is knowledge so thanks for enlightening us all along with supporting flexibility. Internally we are not all created equally so yes listening to our bodies is valid ❣️❣️

[@Dr_DougLucas]

Thank you for sharing this, I greatly appreciate your support and feedback!

[@cherlgolja5402]

I agree love my organic grass feed meat 🥩 and love my vegetables 🥦 and lifting heavyweights reversed my osteopenia to non osteopenia🏋️‍♀️however everyBODY is different , knowledge is power!!!!!im 72 and smart old lady 😂

[@Dr_DougLucas]

Yes!! Thank you for sharing this

[@SuperPinklady08]

Excellent

[@EL-el8zd]

Did you not take medications? Just diet and exercises? That’s awesome. That gives me hope

[@Barb6106]

Wow..really enjoyed this and learned a few things…also got help with my perspective on protein sources etc. Great job on this video and SO HELPFUL!! I find myself in this after 25 years of veganism. (No longer a vegan-it’s been over a year)No one ever mentioned vegans are more prone to getting osteoporosis. I felt betrayed by the community as a whole. Plus I NEVER ate enough quantity or diversity. Thanks for going over every food group as you did, explaining the need and how to traverse the minefield of information. Well done..so appreciated

[@Dr_DougLucas]

Thank you for your feedback, I appreciate your support!

[@lyndamedley543]

I used to be more vegan but I'm seeing meat as more benificial now.

[@rgdden2702]

Me, too.

[@cjay3543]

Wow! Thank you. This was interesting!

[@Dr_DougLucas]

Thanks for watching!

[@MM-mn4ts]

Just starting my deep dive on the topic of osteoporosis. Was very disturbed by landing on vegan advice and ph chatter … until I found you. Can’t wait to check out more of your content and services!

[@Dr_DougLucas]

Thank you for watching!

[@user-tq3zd7vi6h]

Thank you for this informative video. I like how you deliver your discussion--concise & straight to the point.

[@Dr_DougLucas]

Thank you for your feedback, I appreciate your support!

[@user-tq3zd7vi6h]

@@Dr_DougLucas You're welcome! I forgot to ask, is whey an acceptable protein source for this protocol?

[@Dr_DougLucas_Clips]

@@user-tq3zd7vi6h As long as it's tolerated, yes! Whey actually has evidence directly supporting bone development as an independent intervention.

[@tinacox9526]

Awesome info video we did keto for 2 years and now doing carnivore diet to help hubby get healthy thanks

[@Dr_DougLucas]

Thanks for watching!

[@m.gilbert1176]

This was a great talk on diet! Very well rounded and included so much common sense info that a lot of channels exclude.

[@Dr_DougLucas]

Thank you for watching!

[@tammymccarthy1378]

Dr. Doug you’re a straight shooter. I like that and appreciate it very much. The truth is empowering, thank you.

[@Dr_DougLucas]

Thank you for this feedback! I greatly appreciate the support!

[@mariapawlicka2487]

Dr Lucas, thank you for a very good input on diet and osteoporosis. I follow you from November! I am slim, 108lb eat low carbs diet but don't eat 110g of protein. I am very active, recently diagnosed with osteoporosis. I have to increase my protein intake and already started weight resistance. I don't want drugs. You are giving me hope! When I will visit US I am planning to contact your clinic 😊

[@Dr_DougLucas]

Thank you for your kind words! Reach out to us before you come to the US. We are a telehealth practice so we can work with you wherever you land in the US. We can coordinate care for those visiting and get them engaged in our program effectively.

[@irinathomas6390]

I’m in the same situation but I live in PA. I was diagnosed with osteoporosis a year and a half ago and I have not taken anything for it. I don’t want any drugs but my doctor is pushing to start a treatment which is daily shots in my stomach. I will try to contact the clinic.

[@user-nk5wg7yw2l]

I developed ostheoporosis at the age of 52....sadly my diet was low in protein for my entire life. Great video.

[@Dr_DougLucas]

Thank you 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.optimalbonehealth.com/build-bone

[@irmamitchell5813]

Thank you so much!

[@Dr_DougLucas]

Glad you enjoyed it!

[@OMGaNEWBIE]

Hi Dr. Lucas -- As always, you provide a wealth of Great Info. Thank you for that, but I'd like to remind you that most of us who need this advise are seniors, and we can't process info at the rate "fast talkers" put it out there. Lots of rewinding going on. Also, you mentioned several foods that you avoid including the carnivore diet, and that you focus on fiber & carbs to feel good. What protein do you eat and what types of fiber & carbs? Do you have a video discussing your personal diet? If yes, what's the name of the video. If no, think about making one.

[@Dr_DougLucas]

Thank you for your feedback! And yes, this is on my list for future videos!

[@phammond8155]

Great info, thank you. The amount of proteins one needs is all over the road, thank you for explaining what a person needs who is struggling with bone strength. 1:1. Seems so overwhelming since I'm not a big eater and find it hard to always reach 120grams of protein. I supplment with collagen and organic whey protein. One glass in the morning of each and I've already reached 30% of what I need (40grams). It's quite a job to accomplish every day. I actually envy some slightly overweight people. lol

[@Dr_DougLucas]

Glad you found the video helpful! Keep up the great work, it can be challenging but rebuilding bone is hard work!

[@juditharmitage6797]

Such excellent, balanced information. I struggle to consume enough protein and wonder if adding a serving of protein powder would be okay.

[@mariapawlicka2487]

Yes, it would be ok. I would recommend whey protein.

[@juditharmitage6797]

@@mariapawlicka2487 Thank you so much for your reply. Unfortunately a food sensitivity test revealed dairy and egg whites as triggers for migraine headaches so I avoid these foods as much as possible. I'm also living in the aftermath of a hormone positive breast cancer diagnosis and so am cautious of any substances that can feed cancer .

[@Dr_DougLucas]

Hi there. Thank you for your kind compliment and sharing your story! We do have our patients consume protein powders if needed. I try to use whole foods when possible but sometimes we need an extra bump! Aside from whey there is my preference beef hydrosylate. It's tasty and high quality. The cancer provoking question is a tough one! Anything that raises IGF-1 could in theory propagate cancer if present. That said, to grow muscle and bone we need to raise IGF-1! It's a catch 22 in cancer survivors.

[@mariamarino138]

What is beef hydrosylate

[@mariamarino138]

The grease from red meat, bother my stomach 😢I have chronic gastritis.

[@christinalucas246]

Your very clever and cover everything ❤

[@Dr_DougLucas]

Thank you for your support!

[@gordonhalstead9846]

Dr.Doug show ❤😊truly educational informative wealth of information clearly conversations ❤😊thanks Dr Doug more 👍 power to you and your shows ❤😊

[@Dr_DougLucas]

Thank you for your support!

[@wocket42]

This is a brilliant summary. Not only for bone health, but general health. Which should not be surprising.

[@Dr_DougLucas]

Thank you for watching!

[@sandramclaughlin3943]

He's talking nonsense.

[@saintsfan2233]

Learning to eat more meat and your awareness on veges is so true. When I started this path and also introduced collagen, I had major stomach issues from elevated histamine in gut and never had issue with it before. But I was on too many veggies that you spoke about. So learning to eat more meat which I’ve never really liked. So glad to hear what you are educating people on with the meat and veggies. Wish I had the knowledge before hand.

[@Dr_DougLucas]

Thank you for sharing your experience. I am glad this video was helpful!

[@ishmaelcelanek]

what are you saying.. does eating vegtables increase histamine level . i did vegan 5 years . but i am keto diet now i feel great 194 pound musclemass build with chuckeyesteak grassfedbeefbonebroth bonefide

[@veraarena1583]

Excellent!👏👏👏👏👏

[@Dr_DougLucas]

Thank you for watching!

[@dilshaddegum4938]

Great information ❤

[@Dr_DougLucas]

Thanks for watching!

[@vtgirl1969]

Great video, very informative. I’m a red meat eater who doesn’t care for veggies all that much and only eat fruit occasionally. Never been a big milk drinker either. However, I’m very healthy, no osteoporosis (at 72) and can’t remember the last time I had a cold!

[@Dr_DougLucas]

Thanks for sharing!!

[@SuperRoxanne7]

You should have the user name of “lucky girl”! Menopause knocked the crap out of me. I eat healthy and exercise and still am fighting the fight!

[@sandramclaughlin3943]

If he is correct about eating meat they why are the vast majority of people with osteoporosis meat eaters?

[@WendyIsaac-qk4sw]

@@SuperRoxanne7 I'm right here with you, Sister! Exercise faithfully, 135, eat fresh and balanced, and super healthy. However, my bones say otherwise. This I found out after I fell and broke an ankle and a wrist. That's life, and I am fighting the fight with you!! 💪💪

[@speakingthetruthinlove9895]

​@@Dr_DougLucasI take acidophilus now too (probiotics) and never get sick -- and I have both lupus and follicular non-hodgkin's lymphoma.

[@KBeMaybe]

This is a very informative video and presented in a manner that is respectful to a variety of viewpoints. People can get touchy about their food. :)

[@Dr_DougLucas]

Glad it was helpful!

[@GeorgeKoutsoftas]

Thank you very much for another informative video. I definitely will change my diet according to your recommendations. Could you please give some recommendations from where to take fiber avoiding whole grain etc. ?

[@Dr_DougLucas]

Yes! We will keep this in mind for a future video

[@raquelwood3825]

Thank you for your 2024 Diet recommendations. Very much appreciated! One question, how does one increase their protein without overeating and going way beyond the calorie recommendation for my height and weight, with the risk of way overeating and becoming overweight?

[@KT-ml1sy]

Animal protein is typically high in fat too and so very satiating. It's pretty hard to binge and overeat on eggs, steak, salmon, etc. I've listened to a lot of videos by

[@KT-ml1sy]

Dr. DON Layman and he recommends 25 to 30 grams of protein per meal. Any more than that our bodies don't metabolize it. That means pretty much eating 4 times a day. That's a lot harder for me to do than calorie restrict.

[@bonnieengel8951]

Will this increase bad cholesterol?

[@Dr_DougLucas]

You’re welcome @raquelwood3825! You are correct that simply adding protein and dietary fat will increase calories overall and may lead to weight gain. However, as @KT-ml1sy mentioned these foods are more satiating and often don’t lead to overeating. If they do calories have to be removed somewhere! @bonnieengel8951 animal protein with saturated fat may increase LDL-C but whether or not that’s “bad” is questionable. I recently did a whole episode on this on the Dr Doug Show my podcast and other KZbin channel. Check that out for more!

[@bonnieengel8951]

@@Dr_DougLucas if only my doctor understood this about cholesterol!

[@MsBuffalopoo]

Feel best on grass fed beef, lamb, eggs and big salads. Thanks for your realistic vision.

[@PeaceWithGod1986]

Me too! And lately I'm having huge salads with lots of protein and healthy fats my mind is becoming more sharp too!!

[@Dr_DougLucas]

Thank you for watching!

[@donatina1987]

Do you eat legumes or grains or also cooked veggies?

[@jimivey6462]

I watch a lot of nutritional videos, and it has become very confusing. This video cleared up a lot of that confusion by being the most objective video I’ve seen so far. Kudos. - your newest subscriber.

[@Dr_DougLucas]

Glad it was helpful!

[@lydialangfordjoiner765]

Thank you, Sir.

[@Dr_DougLucas]

Thank you for watching!

[@cherlgolja5402]

I had a cattle ranch , the meat was organic it was delicious! Life and death are part of life ! I could never just live on greens! Love your KZbin channel ! My diet is great and supplements top quality! I just reversed my osteopenia! I increased my weigh training about a 8 months ago boy did it help me !!!! I’m 72 ! And been exercising my whole life ❤still looking for a place to get a REMS test in Northern California?

[@Dr_DougLucas]

This is wonderful!! Thank you so much for sharing this.

[@mariamarino138]

Can you share how you reversed your osteopenia?

[@travisscottfoster]

20 minutes in and we are getting his opinion on diet in general and barely any content or diet as related to osteoporosis as the title suggests.

[@Dr_DougLucas]

This is all backed up from our personal clinical experience and research. I always advise wathcing each video twice for clarity.

[@janebowman9150]

Thank you Dr Doug!!!!!

[@Dr_DougLucas]

Thank you for watching!

[@jasminbrown1187]

What great information!!

[@Dr_DougLucas]

Glad it was helpful!

[@pambarrett39]

Thank you for this video what protein powder or powders may be worth purchasing if having a smoothie or protein drink everyday????

[@Dr_DougLucas]

I like beef products like Equipe. There are many high quality whey products for those that can tolerate them!

[@ydabney3857]

Great information! Thanks for your time!

[@Dr_DougLucas]

Thank you for your support!@@ydabney3857

[@lynnbagat9995]

Great info for osteoporosis, I recently had a hip replacement and was told by surgeon that my bone was somewhat soft, now I’ve heard that prunes can be a good source to eat for osteoporosis however, after some research I understand that in the drying process acrylamide , which is a carcinogen is produced during the heating and drying process for prune juice which I cannot consume however, dried prunes are fine. Would you by chance have feedback regarding acrylamide, and whether it imposes a health risk when consuming dried prunes? Thanks.

[@Dr_DougLucas]

Hi there. Acrylamide is a potential carcinogen present in many foods that are cooked or dried at high temperature. To avoid all of these foods would be to remove a lot of potential foods from the diet. The amounts in prunes should be very small and in my opinion not a significant risk factor to avoid in the battle for cancer prevention. That said, prunes are not required to improve bone health so it depends on your goals!

[@illonalewis3955]

@@Dr_DougLucass

[@karensummers5476]

Great perspective..

[@Dr_DougLucas]

Thank you!

[@robyn3349]

Thank you!

[@Dr_DougLucas]

Thank you for watching!

[@carolfraner5819]

So much info. So what are the best foods for my osteoporosis?

[@Dr_DougLucas]

This is a general outline that we follow in my program. It is always best to speak with a specialist to get a detailed plan that is specific to your health :)

[@judkarenbruce4788]

😊​@@Dr_DougLucas

[@pamm99]

What are your thoughts on powdered collagen?

[@Dr_DougLucas]

There is only collagen product that has evidence to support bone development. Fortibone. However, the research is funded by the producer and the product is proprietary. So, I like it from a healthspan perspective but not convinced yet it's an important part of a comprehensive plan.

[@yolainelauture-berquin]

Good information and thank you. What is the best protein powder for the bones.

[@Dr_DougLucas]

Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. 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. You can find more information here --> www.drdouglucas.com/healthspan

[@ScottW967]

The nursing home absolutely NEEDS to put my mom on this! I’m listening VERY carefully to what you are saying here…

[@Dr_DougLucas]

Thank you for watching!

[@TerryDinsmore]

On a KETO diet for several years, I had become heavily dependent on SO many foods that are oxalate-dense without realizing it: almonds, cashews, spinach, sweet potatoes, even chia & hemp seeds!! I ended up with plantar fasciitis, which my holistic nurse practitioner identified as an oxalate overload, so I have eliminated all of those!

[@Dr_DougLucas]

Thank you for sharing this!

[@MariaBrinks25]

The diet has always been the most hardest and confusing part of osteoporosis, exercise is so easy, the supplement part is confusing also but it's the diet that always causes me the most stress,, I don't eat any junk food at all the majority of my diet is Whole foods except for protein powder what's foods that are recommended like grass-fed meats grass-fed dairy wildfish pasture-raised eggs all organic all clean is not available or affordable many times,, even though I don't like eating meat I still eat it but I treated like a supplement something I put in my body for health but I don't enjoy it but it's never grass-fed because I can't afford it or it's not available , but I can say that my diet now is much better than what it was before I was diagnosed with osteoporosis but there's still so much to learn, there's still a lot of fear when it comes to foods out there, come out 1 minute this food is considered healthy than the next minute it's considered unhealthy Which triggers my orthorexia but I just want to keep learning and keep improving I'll keep eating meat eggs and fish even though I hate those foods but I'll do it for my bones, even though it's not grass-fed and pasture-raised I hope it's still good enough to help improve my bones

[@MyEverydayGarden]

I relate to what you’re saying 👍

[@MariaBrinks25]

​@@MyEverydayGardenI'm in a Facebook group for osteoporosis support and sharing information for osteoporosis,,, Diet and nutrition is always all the time the number one thing that people talk about the most in the group it's the most confusing for almost all members,, I thought I was the only one who didn't like eating meat but turns out there are other people who also don't like eating meat but we force ourselves to eat meat for bone our bones 😮 I just hope it's worth it in the long run

[@Portia620]

The biggest problem is like cancer they don’t know what causes the disease in the first place so how can they say it helps?!! It’s all guess work!

[@MariaBrinks25]

@@Portia620 osteoporosis always has a cause it's different reasons for everyone I know exactly how I ended up with osteoporosis,, because when I was 20 years old I cut my calories down to 500 a day, Cut out all dietary fat ate very low protein, exercise a lot in the form of cardio, despite being very active I was eating very low calories ,, eventually lost my period And I didn't get it back until age 31 , but between all those years I never ate enough protein , I didn't get enough calcium enough of the vitamins and minerals that are essential to bone health, I was very unhealthy malnourished even though I thought I was living a healthy lifestyle, I can't see osteoporosis as a disease because it always has a cause it's just a matter of finding out what it is and stopping it,, even medications can cause osteoporosis because they prevent the stomach from absorbing vital nutrients I was on birth control for many years to have a fake period I've learned that even birth control can prevent nutrient absorption Leading to bone loss, and because my diet was so low in nutrition I was didn't stand a chance

[@Dr_DougLucas]

I completely understand, thank you for sharing this!

[@millbee935]

Excellent! On point siting tje the science. TY. Please continue researching Whole Body Vibration Plates. So confusing: is up/down plates just for Osteoporosis, etc and plates that go up/down and side to side for other conditions i.e building/stimulating muscle, etc? I thought we already have the science since Astronauts use them.

[@Dr_DougLucas]

Hi! Checkout the video on my channel called "Whole Body Vibration for Osteoporosis | CONTROVERSIAL CONCLUSION"

[@wocket42]

Preparing veggies seems like a lot of work. I'm sticking to beef, wild salmon, eggs, salt, butter, Swiss cheese and bone broth.

[@Dr_DougLucas]

Nice! Thank you for sharing

[@lyndamedley543]

I lost 30 lbs just eating clean. I want to keep weight on that i have. I dont drink alcohol. Wow you talk about all the things ive learned. Your an awesome teacher now. Retired RN . Thank you

[@Dr_DougLucas]

Thats great!! Thank you for sharing

[@laurie2218]

Oh wow. Who is this guy talking on the video and what has he done with Dr Lucas? Just kidding. I am so pleasantly surprised. Great presentation. This is the stuff we aren’t getting from old school medicine but we so desperately need to hear. For some people listening this is the first time they have heard this information. You have the power to reach many and are an excellent communicator. Thank you!

[@Dr_DougLucas]

Haha thank you so much! I greatly appreciate your feedback and support

[@lyndamedley543]

Glad i found this video. Love berries. Apples prunes. Thats good to know less anti nutrients in fruit.

[@Dr_DougLucas]

Glad it was helpful!

[@PeaceWithGod1986]

What's the difference between collagen peptides or collagen tripeptides? I'm actually reading that collagen tripeptides actually helps fractures of bones which is crucial for people like me!!

[@JStarr888]

Great question! I’m consuming collagen peptides. I guess maybe I need to find a good quality tripeptides.

[@PeaceWithGod1986]

@@JStarr888 It's hard I'm looking all day.

[@PeaceWithGod1986]

@@justagirl4663 thanks for this I also was reading 📚 about this yesterday but where I'm stumped is where to find a good true collagen triepeptide?

[@Dr_DougLucas]

@justagirl4663 explained it well. The challenge with collagen is that only fortibone has evidence to support bone development and it’s a proprietary product with industry sponsored research. I recommend collagen but am not convinced as a stand alone product it’s going to have a big impact on bone.

[@GMAAndy333]

Thank you! Keto/Carnivore all the way! No worry concerning cholesterol or saturated fat!

[@pamelag.00]

And no problems with your weight

[@wocket42]

Carnivore for life!

[@Portia620]

@@wocket42balance for life!

[@Dr_DougLucas]

Thank you for sharing!

[@beverlyweldon1042]

I was raised on very small amounts of raw grass milk and now I feel like the ultra pasteurized grass milk I am buying pales in comparison as far as actual nutrients.The more you know! Thanks Dr Doug; I will rely more on the fermented stuff. 🙏

[@Dr_DougLucas]

Thanks for sharing this!

[@joanmollagrean5949]

Excellent talk thank you

[@Dr_DougLucas]

Glad you enjoyed it!

[@ZeBeFruity]

Industrial farming will def deplete carbon dioxide, but organic farming while rotating crops will increase carbon dioxide. If we were to ever switch from industrial to regenerative animal agriculture, we'd need exponentially more acreage with our current global population. If we switch to predominantly vegan, we wouldn't need more land at all. Humans would be eating the billions of tons of crop production that is currently being fed to industrial pigs, cows, chickens etc.

[@hiraijo1582]

most lifestock feeds on grass in areas where it is impossible to grow crops. they don`t need to be fed crops. We don`t need moor land for growing animals, it is already there. Growing crops depletes the soil while ruminants replenish it.

[@Dr_DougLucas]

Thanks @hiraijo1582. I agree completely. The argument that we need more land for grazing is not rationale. Additionally, the crops that are being fed to animals is not suitable for human consumption. Arguably, we can also use that land for both animals and plants. We need both to survive.

[@gailaugustine5246]

Do you have any thoughts about Roasting vegetables instead of steaming them? Do certain vegetables need to just be cooked? or is there a superior way to cook for optimization? Also have you seen, "You are what you eat, A twin experiment?" It seems to conclude that a vegan diet is better than a carnivorous diet for longevity. I understand for bone and muscle building eating meat proteins are important. What are your thoughts about longevity and specific types of protein consumption?

[@hiraijo1582]

I am a retired MD and have read the twin study. It is paid nonesense. The only marker they really tested was LDL and they concluded that this would be protective for heart disease. The cholesterol heart disease is deeply flawed by itself. If you look at triglycerides and HDL, which are actual markers for diabetes, heart disease etc. the non vegan group did much better. The study was also too short to look on negative effects of vegan diets like autoimmunedisease, mental health and so on.

[@Dr_DougLucas]

Hi there. Yes, it's possible to process these foods to remove some of the anti-nutrients. The twins study and documentary I've read as well. @hiraijo1582 makes a good point. Some additional considerations are that the reduced calories of the vegan diet alone could have explained the impact. Also, it was lower in protein than the omnivore diet. I'm doing a full review on the documentary next week and will put that on the Dr Doug Show.

[@gailaugustine5246]

Looking forward to hearing your views!​@@Dr_DougLucas

[@Dr_DougLucas]

Thank you for your support!@@gailaugustine5246

[@user-mz6ih1zk3z]

Thank you for your very informative video. How is your Masterclass presented? I need to know how to schedule it. Oh and is this given monthly? Thanks!

[@Dr_DougLucas]

Hi! Our Masterclass is live through zoom. It is monthly, if you are registered but unable to make it, you will receive a replay link to your email. You can find more information at this link --> www.optimalbonehealth.com/build-bone

[@kathykampa5445]

Very interesting. Thanks so much.

[@Dr_DougLucas]

Thank you for watching!

[@catherinefriederich]

Right diet is critical

[@Dr_DougLucas]

Yes!

[@JStarr888]

I have osteoporosis, celiac disease and just diagnosed pre diabetic. Diet is definitely a challenge. I’m 70 and weigh 125 so I don’t need to lose weight. I ate a lot of nuts especially almonds until I realized they are like most nuts high in oxalates. 😢

[@wocket42]

Eat fatty red meat only. Solves all your issues.

[@Portia620]

@@wocket42mad cow is very real too

[@Dr_DougLucas]

@portia620 mad cow disease is not a real concern. There have only been handful of cases ever reported in the US. There are much bigger issues to debate here. More people will die from contaminated vegetables in a week than from mad cow disease in a decade or in a century. Is it real? Maybe. Is it a concern for my patients? No.

[@Dr_DougLucas]

Agre with @wocket42, eliminate the inflammatory foods and focus on animal protein. We heal all kinds of gut dysfunction with a carnivore diet.

[@maryanngregorek8865]

I believe most of the oxalate are in the skin of the almond. I blanch almonds in boiling water for a couple of minutes and can easily remove the skins.

[@julie.bergeson]

What are your thoughts about using non-flavored beef grass fed organic gelatin powder? Also would appreciate your thoughts about that, vs. using collagen protein powder....Thanks!

[@Dr_DougLucas]

Collagen is fine. Not shown to improve bones except for one proprietary product and study. Gelatin has value too but again, not for bones.

[@camillemazurek]

Just starting my journey on your channel. Totally feel you about environmental toll agriculture takes. I’m sure there are ways to improve it but we certainly can’t live without food! I was a vegetarian for many years. When I felt I needed to start eating meat I chose to buy humanely raised meat. I am at peace with my decision.

[@Dr_DougLucas]

That's great! Thank you for sharing this!

[@SumGirls]

Love this one, Dr. Doug! (As usual) 😊 One tip I found that helped me add more protein to my everyday diet (and I’m still using it) is a nutritional scale. I use one by Salter but there are lots out there.

[@Dr_DougLucas]

Thats great! Thank you for sharing this.

[@user-dh8yl6qr5e]

Thankyou for this information, it is very helpful-

[@gwenj5419]

Is fermentation the same as pickling? Are pickles fermented?

[@journeylvr]

They’re fermented if they have to be kept in fridge at all times. Shelf stable are not. Just remember, it always needs refrigeration.

[@karenreneelyles261]

Fermentation and pickling are two different processes. Fermenting is good.

[@Dr_DougLucas]

Agree with everything said above!

[@gotwaldcreation]

I enjoy your videos. It would help to have some of the less familiar words you use on the slides to help us look them up. Like pytates and cruciferous. Thanks for your work and viewpoints.

[@Dr_DougLucas]

Thank you for your feedback! I will keep that in mind for future videos!

[@christineshaffer1547]

Great video

[@Dr_DougLucas]

Thank you for watching!

[@rowandowland1391]

If I understand this, soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. Does this include Tofu. I have been looking into some Japanese studies that recommend tofu for people with osteoporosis. Can you please clarify this point. Thanks

[@Dr_DougLucas]

Great question. Soy isoflavones DO impact estrogen receptors and there is some evidence supporting the benefits of them for osteoporosis but as @justagirl4663 mentions the research is mixed. I think it’s okay to try and see how you feel BUT remember that soy can be contaminated with glyphosate and pesticides!

[@rowandowland1391]

Thank you very much. My diet is 100% organic so all good. Best wishes Maria@@Dr_DougLucas

[@katiesledge1721]

Always use organic non gmo tofu. Great protein for muscle growth, breast health, and heart health.

[@rosenelissen2692]

Love your explanation of plants and animals. I am a carnivore, but I am ok with some cruciferous veggies occasionally.

[@Dr_DougLucas]

Glad it was helpful!

[@veronicaheaney3464]

Currently following a low carb diet 2 days/week; carnivore 2 days and ketogenic 3 days/week. While my weight is considered normal, my ideal weight is 120 lbs. Therefore I aim for 120g protein per day. Since taking oral supplements for calcium and vitamin D had little to no effect due to the anastrozole I’ve been taking for the past couple of years, I now use patches meant for those that have undergone bariatric surgery. My doctor was surprised how well they worked for me. My vitamin D levels have always been difficult to maintain, often practically non-existent, but after 6 months on the patch, my D level was totally normal. Perhaps my next DXA scan will show improvement in bone density. The information you provided here tells me I am on the right track but could do a bit more tweaking. Thanks for this.

[@Dr_DougLucas]

Thank you for sharing all of this!

[@labitcoineragt3596]

Excellent 👏

[@Dr_DougLucas]

Thank you for watching!

[@raybar1915]

The recommendation for the amount of protein seems high to me. Are their good studies that support that level to benefit bone health? Regarding meat, the methane released by the meat processes does have a non-trivial effect on global warming. Methane is a short-lived greenhouse gas, but it’s also a powerful one: while it persists in the atmosphere, it traps around 100 times as much heat as carbon dioxide. I am not saying people should stop eating meat but cutting down will have some benefit on climate and health.

[@wocket42]

As he said, the methane comes from the plants the cow eats. No way to avoid it.

[@Dr_DougLucas]

Hi @raybar1915 thanks for your comments. The research supporting the 1g/lb is based off of the work by Dr. Don Layman and others. His research support the necessary amino acids ands ideal content for muscle metabolism. You can read about much of that work in Dr. Gabrielle Lyon’s recent book, Forever Strong. Regarding the environmental claims, as @wocket42 said, the cows are irrelevant. Greenhouse gasses are concerning but all of agriculture accounts for about 10% of GHGs. Animal husbandry accounts for half and plant growth and processing the other. Eliminating animals or plants would results in additional needs for the other. Unless people are going to eat less calories substituting one for the other won’t have any impact on the environment.

[@nunyabeezwacks1408]

If I'm underweight, should I eat a gram of protein for my ideal weight, which is higher than my actual weight, or does that only apply to those who are obese?

[@MorningClarity]

I would say ideal bodyweight.

[@MorningClarity]

I would refer you to the Zone Diet for a balance between protein, carbs, fats. Their website has a calculator, and then you can use the free version of Cronometer to design an appropriate diet plan. I think it recommends about 80-120 grams of protein per day.

[@Dr_DougLucas]

You can start with current weight and push forward as needed to gain weight. Cronometer is a great tool that we use the pro version of in our practice.

[@janeb441]

Totally agree with the A2 milk. Constantly suffered from sinus infections. Did a blood test and indeed tested for a lactose issue. Switched to A2 milk and after a year, my PCP noticed that I hadn't been in for my semi annual sinus infection. I just wish the A2 company would branch out and sell cream and butter! I haven't seen it on the market. Would love to make Creme Brulee again.

[@pamelag.00]

Had my first glass yesterday- tasted so good!

[@wocket42]

Lactose is the milk sugar. A2 is the protein/casein. Two completely different things. The lactose is the same in A1 and A2.

[@Dr_DougLucas]

Thank you for sharing this!

[@janeb441]

@@wocket42 My mistake. Looked up the test, it was casein that threw a red flag in the blood work.

[@TG-nx5ee]

Do you have a video on extremely low alkaline phosphatase and how it relates to osteoporosis?

[@Dr_DougLucas]

We do not! I don't love that biomarker because it is not specific to bone. We prefer to use P1NP and CTX for which we do have videos on!

[@vldarden]

Buying animal products from a farm that has pastured, grass fed is always a better option. Whenever possible don’t buy factory farmed. Nutrition is very individual. I simply don’t like beef. I buy all my food directly from the farmers. Get to know your farmers. Know where your food comes from. I can’t remember the last time I shopped for groceries in a store.

[@Dr_DougLucas]

Thank you for sharing!

[@gracemarsh9707]

Yes, in complete agreement ,as we age we need more protein.

[@Dr_DougLucas]

Thank you for watching!

[@DeborahWard-ei1lg]

With all due respect I think you have a-lot of great information to share.....the only thing I'd ask is that you slow down in your presentation.. unfortunately i'm finding that important information is being lost when you talk so fast... Thank you for all your efforts to keep us informed!!!

[@Dr_DougLucas]

Yes! Thank you for this feedback, I appreciate your support.

[@Syl-Vee]

Great info! Problem with red meat is many people can't afford it. That's how I became vegetarian. What about red meat and colon cancer? Is that just because of the GMOs and glyphosate? Clean red meat is hard to find and expensive when you do... Thanks for your comprehensive overview.

[@Dr_DougLucas]

Thank you for sharing this!

[@cailin5]

The irony of him saying, don’t eat pounds of cruciferous vegetables, as I’m cooking about 2 pounds of brussels sprouts…🙂

[@JStarr888]

I love Brussels sprouts!!!❤

[@journeylvr]

@JStarr888 But, great for your gut!!

[@jmc8076]

Baked w/real maple syrup?? Yum! With white beans (concentrated protein) and a bit of real pecorino so good. 👌

[@Dr_DougLucas]

haha!

[@vivianspringer5142]

That causes my body such pain! I used to love them too! My Grandkids love them so I cook for them from time to time. But, 1 grand daughter who only 25 has the same body issues that I do. Recently she & her husband tried the carnivore diet. In one week she lost 7lbs, and noted that her doubt pain was gone and most of her inflammation was gone temporarily! Then here came the Holidays! I hope we can encourage each other again soon. Protein it is for me.

[@Anon.5216]

How about FISH for Pescatarians?

[@dianeleirer9878]

I was wondering, too, about fish/seafood.

[@Dr_DougLucas]

Fish is a great source of protein but when used in isolation can deliver toxins and heavy metals. To achieve optimal protein intake through fish alone would likely cause increased toxicity from contaminants. We recommend fish but in conjunction with other animal based proteins.

[@newlife8318]

@@Dr_DougLucas Surely not all fish? I'm on the Eyre Peninsula and its wild caught fish, whiting, various others...not sure of all the names but very delicious, and oysters. Any thoughts on those where there are no immediate environments that are toxic. As far as I know! I'll have to start looking!