OVERCOMING OSTEOPOROSIS - Action Steps To Steer Clear Of Falls, Fractures & Fear - w/ The Bone Coach

[@wisdomgemsfrommsquiettime1638]

Thank you for this video! Excellent information. I had my DEXA done last week and do have bone loss at 77. I have been on whole food plant based eating since April 2022. I have lots of leafy greens and other foods that are good for bones. However, today I added Wild planet salmon with bones because I just don't get enough protein. I'm grateful for the free masterclass which I will sign up for. Thank you again ~ Marilyn

[@painfixprotocol]

You're most welcome! Cheers, Marilyn!

[@Candleflower42]

Glad you’re going to address bone health for us who can’t be too active Yoni. Wish the bone coach would have talked about strontium and taking HRT for those past menopause.

[@BoneCoach]

Glad you found it helpful, Candle! Thanks for watching 🙂

[@painfixprotocol]

I'm happy this talk resonated with you. This talk was more focused on covering the basics but maybe I can get the Bone Coach back to do a round 2 with more advanced strategies.

[@geauxp]

Thank you so much for admitting that you have celiac and bone loss. I just found out I have osteopenia, but I have known for years that I was extremely intolerant to gluten, although I do not have the celiac genes

[@painfixprotocol]

Glad this was helpful for you!

[@kimoutridge1937]

fantastic interview & information gentlemen ~ thank you!

[@BoneCoach]

So glad you liked it, Kim. I loved this chat with Dr. Yoni 🙂 Kevin Bone Coach

[@marciadias1658]

Wonderful interview. Thank you!

[@painfixprotocol]

Thanks for listening, Marcia!

[@dianedavey9185]

Thank you both very much for this educational video. Very helpful!

[@BoneCoach]

Glad that was helpful, Diane! Dr. Yoni is a great interviewer 🙂 Kevin Bone Coach

[@painfixprotocol]

Thanks Bone Coach! We'll have to set up a Round 2 in the near future!

[@painfixprotocol]

Thanks Diane! I'm happy it helped.

[@linn4049]

Excellent information and presentation. Thank you for this important infomation.

[@painfixprotocol]

Thanks Linn! I'm glad it was helpful!

[@karenmohr2674]

Thank you for doing this, Dr Whitten. This is very much appreciated!

[@BoneCoach]

Glad you enjoyed, Karen! Kevin Bone Coach

[@painfixprotocol]

Absolutely, Karen! Thanks for watching!

[@deetin3658]

When I go swimming before I go swimming? I should say I do the bicycle in the gym. They have a small gym. I do the bicycle. I do the walking on the treadmill. I do like 20 and 20 and then I go swimming. Feels so good and when I do the sauna steam room. I feel great when I leave.

[@painfixprotocol]

So glad to hear you're enjoying your exercises routine. Keep in mind though, that for bone health weight-bearing exercise is very important.

[@Joani161]

I have Osteopenia and I take a pretty high dose of Levothyroxin for Hypothyroid and it can cause bone loss I recently read as side effect. I will be getting a DEXA Scan again soon and hope it is not worse. I'm close to 82. My sister-in-law who will soon be 87 has Osteoporosis and will be getting a second operation on her spine, which is separating, they will implant cadaver bone, which I never knew was somthing they do. She is so bent over she is looking at the floor when she stands. Right now she has pneumonia which they can't seem seem to to overcome and she had covid. Now back in hospital for blood clots.Old age is no fun for most.

[@janrajek8634]

Kevin mentioned mushrooms are a great source of vitamin D. I believe mushrooms are very high in oxalates and oxalates prevent your body from absorbing calcium. So while mushrooms may be a good source of vitamin D they’re not a good source for building bones

[@painfixprotocol]

Thanks for sharing! Mushrooms can actually differ pretty significantly in the amount of oxalates they contain. Here's a recent paper that talks about that: pubmed.ncbi.nlm.nih.gov/12090024/

[@rodfisher4371]

I'm surprised there was no mention of the Power Plate. Why????

[@painfixprotocol]

Great question, Rod. It's no secret that I'm a big fan of Power Plate. But it is a more advanced strategy and I think this talk was more focused on covering the basics.

[@RuthReeves-f4k]

Is walking consider weight bearing exercise?

[@painfixprotocol]

Yes. And research has demonstrated that it can help prevent bone loss. Although, I'm not aware of any studies showing that walking actually builds bone.

[@martymetcalf2756]

Dr. Whitten, thank you so much for this video.. I’ve been wanting to educate myself more on this subject and this has been a big help! Thank you!

[@BoneCoach]

Glad that was helpful, Marty! Be sure to check out the Free Stronger Bones Masterclass Dr. Yoni left in the show notes! Kevin Bone Coach

[@painfixprotocol]

I'm so glad, Marty!

[@karenp.71]

EAch time I hear advice about bone health, they always say how exercise is crucial... the problem is that some people are handicapped, so cannot do any of the pro-bone exercises. They say it is so crucial that it gives the impression that even if I have the perfect diet, it will not be enough. So, it is disapointing for people like me. Never people like me are mentionned, like everyone is normal.

[@painfixprotocol]

You bring up a very good point, Karen P. I promise to address this topic specifically in a future video and offer some possible solutions. Thank you!

[@BoneCoach]

Thanks for watching and sharing your thoughts, Karen 🙂 For those that have injuries, fractures, or specific conditions, we make modifications to help them figure out the right approach for their situation. There can’t be a blanket approach here since everyone is working through different challenges. I understand where you’re coming from, but don’t be discouraged 🙂 There’s A LOT you can do. ❤️ Kevin Bone Coach

[@MrKahunadog]

Why do you not mention Wolfs law? Sugar intake? Magnesium intake? Multivitamin vs missing nutrients

[@elizabethdavis7105]

Thank you very much. I have two questions. 1) I take vitamin K2 and eat green leafy vegetables. Why else would calcium be leaving my bones to hang out in my arteries? 2) What are some weight bearing exercises without going to a gym? For example, every Friday I carry two sets of grocery purchases (some overly heavy) into the house and put them away. I look forward to the answers. Thanks. Elizabeth

[@painfixprotocol]

Good questions, Elizabeth! 1) There are several reasons why calcium could be pulled from tissues into the bloodsteam. For example, this 2022 paper talks all about the critical role the Vitamin D plays for absorbing calcium and some of the factors that can interfere with it: www.ncbi.nlm.nih.gov/pmc/articles/PMC9416674/ 2) Bone is living tissue and is a constant state of adaption, when there's demand of our tissues, more bone will be laid down. In the absence of demand, bone will be stripped away. It's a "use it or lose it" situation. Carrying groceries certainly puts some demand on the tissues. But, because of it's extremely short duration (and at a frequency of 1x/week) it would not be enough stimulus to lay down new bone. You definitely don't need a gym, but you do need the ability to progressively overload your tissues (become a little stronger over time) and a frequency of 2-3 times/week would be much more effective.

[@lindajones4849]

If you are on any bisphosphonates be aware they can deplete your body of coenzyme q. If you have agonizing muscle pain with no obvious triggering injury AND you are on any bisphosphonate start supplementing with coenzyme q . I needed 300 mg to totally resolve the pain. Exercise is important to build bone and you are not going to want to go exercise with alot of muscle pain. One of my docs said reclast a tually causes inflammation. Since i have an autoimmune illness and had to have my low dose naltrexone I nceeased.

[@painfixprotocol]

Thanks for sharing, Linda!

[@deetin3658]

Where can you get glasses that will decrease?The bluelight in your phone or your computer.Is there any special one I can get?I want a good one I don't want cheapso I can actually look at my phone and my laptopand not have that blue light

[@maryshaughnessy1664]

Vibration plate

[@painfixprotocol]

Yes! Lot's more info here: painfixprotocol.com/fast-track-your-fitness/

[@zeldalefay]

Im wondering whether stronger bigger muscles from resistance exercise in gym last 6 months indicate that my bones are getting stronger ? I not had scan, just broken bones. (59yr F)

[@BoneCoach]

Building muscle size and strength is definitely a good sign. If you haven’t had a bone density scan yet, and especially if you’ve already broken bones, I would go get a bone density scan to see where you are at. Getting that objective information is key. I would check out the Free Stronger Bones Masterclass Dr. Yoni left in the shownotes also 🙂 Kevin Bone Coach

[@zeldalefay]

@@BoneCoach Thank you for free masterclass. I'm glad for info. I agree a bone scan is good practice. I recently learnt repeated pesticides/ sheepdip etc exposures as child doing farm chores could have leached minerals from bones too. I'm eating grain free IF, lots homegrown veg.recovering from CFS / Lyme Feeling better from IBS, taking HCl, & bile support & herbs

[@painfixprotocol]

Keep it up, zeldalefay!

[@judithbleiberg5868]

I’ve got post menopausal osteoporosis What do you think about bio-identical hormones in helping my bones I’ve taught fitness for 37 years

[@Candleflower42]

I would check out on KZbin menopause taylor, I take HRT for bones, wish I’d have started sooner as they took quite a hit those first 4 years post menopause. But your fitness level should be very helpful, I’ve got a chronic condition which limits much physical activity. Good luck.

[@painfixprotocol]

Thanks so much for sharing & helping out, @Candleflower!

[@painfixprotocol]

I've seen people in situations like yours do really well with bio-identical hormones. The key is working with a knowledgeable & meticulous practitioner.

[@premaswearingen1402]

does exercise on a rowing machine count as weight-bearing, or not? Thanks

[@BoneCoach]

You’ll want to incorporate more than just that, Prema. Also, if you have osteoporosis, and especially if you’ve already had any vertebral fractures, you’ll want to ensure you’re not rounding that spine and pulling with force. Kevin Bone Coach

[@painfixprotocol]

Good question! No, rowing is not a weight bearing exercise. A helpful way to think of this would be to aim for exercises that are done from a standing position.

[@beverlyomalley6994]

So would jumping jacks be a good exercise? And running up and down stairs?

[@BoneCoach]

You’ll always want to consult with someone first as you’re developing your exercise plan and consult with your healthcare team first. With that in mind, if someone has vertebral fractures or other fractures already, or they have poor quality bone, I would say no for the jumping jacks and stair running… otherwise, it could be okay to include. As one ages, I would proceed with increased caution with stair running. Kevin Bone Coach

[@beverlyomalley6994]

@@BoneCoach thank you. That’s great information

[@painfixprotocol]

Glad you enjoyed it, Beverly!

[@lynnwilliams5432]

Worse I was told on a medical portal nothing about severity done on Dexa after operation no number. Just had fallen broken femur. Always run high D3 taken K2 didn’t have dexascan but something else previously in my life always passed great . 81 almost this month.

[@painfixprotocol]

So sorry to hear of your injury!

[@kathybrophey350]

the strong bones link does not work

[@painfixprotocol]

So sorry, Kathy! Here's that link: www.b4hhxtrk.com/4T2F56/3QQG7/

[@lynnwilliams5432]

Fell broke stem of femur. Followed next day with anterior hip replacement. Best wait to jump around with weight…. Hahaha

[@painfixprotocol]

Sorry to hear about your injury, Lynn. Proper rehabilitation after a major surgery takes time but there are some things you can do to speed up the healing process. This video talks about some of those strategies -kzbin.info/www/bejne/r6Omm42Fo7Fpjq8

[@theplayfulsisters2072]

Don’t u need magnesium with all that vit d And calcium too

[@BoneCoach]

You absolutely need magnesium. As your calcium and Vitamin D intake increases, so too does your need for magnesium. Also, in order to rebuild anything inside your body, you need magnesium. 🙂 Kevin Bone Coach

[@painfixprotocol]

Absolutely! There are lots of nutrients needed to build strong bones. But, don't forget about the most important factor - which is the demand we place on our musculoskeletal system through weight-bearing exercise.

[@theplayfulsisters2072]

“Can you speak about bone coach” not talk

[@painfixprotocol]

Thank you for the constructive feedback. We'll work on that