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

[@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!

[@Lulu-kt6gr]

I appreciate your explanation of protein types and the reasons for not wanting to eat meat. I’m most upset by the Factory Farms and the misery they cause these poor creatures, even more than the fact that they die. It’s the suffering they endure that is so awful, and it shows such a lack of compassion. Because of this, I haven’t eaten a mammal or a bird in decades. I do however eat pasture-raised eggs, organic dairy and some fish. I realize there’s suffering involved there too but that’s how I’ve drawn my line all these years. I truly wish that the humane treatment of all animals was a concern to all people everywhere.

[@Dr_DougLucas]

Thank you for sharing your perspective-it’s crucial to be sure you are paying attention to where your food comes from!

[@SuzanneU]

Many omnivores are active lobbyists for animal welfare.

[@klcs4068]

100 %!!

[@Zar2244]

Organic dairy still involves the endless breastfeeding for the cows, plus baby calves taken from the mother cow, and killed . Of course when the mother cow is worn out she too will be killed against her will. It's pretty awful. There are so many alternative milks now.

[@HanaSmit]

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!

[@arleneharvey1677]

What is the marker in your blood chemistry that showed a lowering of inflammation?

[@BethSmith-cs4dg]

Parkinson’s and osteoporosis Diet recommends??? Protein interferes with carbidopa levodopa. Thanks for your help!

[@knittingknut]

@@arleneharvey1677 high sensitivity C reactive protein ( HS CRP) is one

[@AAA-ip6vv]

@@Dr_DougLucassorry I am new here. Do you coach people in another country?

[@greenofhearts]

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!

[@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!

[@patriot20000]

I have never heard of oxalates as causal for plantar fascitis. It is recognized as having non-nutritional causes like over-stretching the muscle ot weight gain or from jobs where you stand most of the day. Can you please refer me to where she got this information?

[@TerryDinsmore]

@ , "Toxic Superfoods"--How Oxalate Overload is Making You Sick--And How to Get Better, by Sally K. Norton, MPH. Copyright 2023, Rodale Press.

[@TheSprayduster]

@@TerryDinsmore thanks for that I was also interested in knowing how you got that info

[@barbarasmith1151]

My bone density has declined more rapidly since I became a vegan to help my husband fight recurrent prostate cancer. thank you

[@Dr_DougLucas]

Thank you for sharing this. I am very sorry to hear that. 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

[@calivalla1]

I am not capable of hiding cruelty as an excuse to eat meat.I have to work with protein from plants,we as humans can make us believe anything we want.

[@Heidi_137]

Youre not doing proper whole food plant based then. Tofu has more protein than animal protein and far cleaner and helps you far more as a woman. Been WFPB 23 yrs, post meno at 44, no HRT, DEXA is perfect 13 yrs later, no lost bones just by keeping a proper WFPB diet.

[@pamelakelly5869]

The same thing happened to me. I was shocked. Started having high-end protein again and everything got much better. Rebounding is amazing to help build bone and muscle mass. Best of luck to everyone! 💃

[@SuzanneU]

@@calivalla1indeed! You've made yourself believe that nobody on the planet needs to eat animal source foods. You've also convinced yourself that your personal opinions should be a global gold standard.

[@paola-u8p]

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

[@janetgies8698]

I’m so happy to learn the 1-gram of protein per pound of our weight. Hooray for Two burgers and w/c salmon. I’m 136 lbs. And good to know about boiling out the anti-nutrients in vegetables. I like getting the bag of broccoli Slaw - easier to digest when cooked than the florets.

[@spiralflash6169]

I’m so happy you said to eat meat instead of plants!! I have been eating lots of meat for protein, which bones are made of. It’s intuitive. I just discovered you today and am binge watching as a nerdy retired health professional who has been fighting osteoporosis for decades. Thank you for being so real. ❤

[@Dr_DougLucas]

Glad you enjoyed this video! Thank you for watching!

[@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.

[@equiknox14]

Love this. Thorough, informed, informative and balanced. Bravo, Dr. Lucas.

[@Dr_DougLucas]

Glad you enjoyed it! 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!

[@PeaceIsJesusChrist]

30:59 YES!!!!!!! You are the FIRST doctor I’ve ever heard to give the mid 1800s as an example of what we should eat, and this has totally been my thinking as well, because seed oils, vegetable oils and a bunch of the other junk available today wasn’t available back then. If the Victorians didn’t eat it, we shouldn’t either. I do make an exception for allulose though when I’m making sweet treats and don’t want sugar-I’m not totally against sugar, and see it more like the Ray Peat community does, but I can find it harder to stop eating it, whereas if I use allulose, I feel satisfied quicker. Fantastic video!! Happy to find your channel. 😊

[@Dr_DougLucas]

Yes! Exactly, thank you for sharing this. So glad you enjoyed this video!

[@PeaceIsJesusChrist]

@@Dr_DougLucas You’re so welcome, and thank you too! 😊

[@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!

[@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?

[@cwisaac22]

@@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.

[@dianecourtney2724]

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

[@Dr_DougLucas]

Thank you for your support!

[@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!

[@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.

[@TerryDinsmore]

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

[@Dr_DougLucas]

Glad you enjoyed it!

[@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?

[@sueh4558]

I would like to know how you reversed it too

[@knittingknut]

Thank you for your sensible explanation about vegetable/fruit and grain farming. So many vegans like to say that theirs is a cruelty free diet when it’s simply not true. In fact I feel better about eating a well raised and humanely dispatched cow for a year than all the small animals that are displaced, drowned, trapped, poisoned, and shot in order to protect crops. There’s nothing cruelty free about plant growing.

[@Dr_DougLucas]

Thank you for sharing this!

[@IrenBoyarkina]

Great! I wish more people can understand your point! Vegetarianism is not cruelty free...

[@Keithzzzzt]

Glad I found your channel. I like your well balanced and nuanced style. Great breakdown of the moral conundrum concerning global warming and animal husbandry.

[@BBurns-vg9om]

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

[@Dr_DougLucas]

Thank you for your support!!

[@suanneamos4491]

This was FANTASTIC!!!

[@Dr_DougLucas]

Gald you enjoyed it!

[@suzanneparker1435]

Love that you are really digging into the science of dairy.

[@Dr_DougLucas]

Glad you enjoyed this!

[@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

[@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!

[@pamjohnson4872]

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

[@Dr_DougLucas]

Thank you!

[@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.

[@wendyhardy4776]

I switched to a whole food plant based diet 9 years ago because I had severe osteoporosis. Once I was able to I added weight bearing exercise. I have been reversing bone loss ever since (started with -5 and -6 DEXA scores). I have never taken medication for osteoporosis and only take vitamin D3/K2 and vitamin B12.

[@Barb6106]

@@lyndamedley543 yes! I was vegan for years… then this! Now I eat a protein forward diet with no sugar or ultra processed foods. Really life changing!🩷

[@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!

[@jamienibler9952]

Excellent, thank you so much 🙏!

[@Dr_DougLucas]

Glad it was helpful!

[@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!

[@Bonbon-zl4eb]

Excellent video! Great information!

[@Dr_DougLucas]

Glad you enjoyed it!

[@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!

[@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!

[@lydialangfordjoiner765]

Thank you, Sir.

[@Dr_DougLucas]

Thank you for watching!

[@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!

[@karenkincaid174]

Excellent video! Can’t wait for your master class tomorrow!

[@Dr_DougLucas]

Thank you for watching! I look forward to seeing you there!

[@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

[@TeachBeag08]

Excellent

[@EL-el8zd]

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

[@suzanyoga2942]

what is 'non' osteopenia?

[@Karen-e1f]

62.

[@marylyons1529]

I am an intelligent 77 year old woman with osteoporosis, asthma and fibromyalgia! This whole video ( has gone over my head (but I will watch again) I have bad appetite and fear I am eating nothing right to help. I haven’t eaten meat for a couple of years and only fish if I go out for a meal which is not very often. I feel I am just going to cave in soon😊

[@janedough6575]

It’s not caving, it’s saving. Your life. And the older we are the more animal protein we need since it’s easier to assimilate.

[@Dr_DougLucas]

Thank you for sharing this!

[@gabriellevanneste5978]

I eat mostly fish and chicken. Is this a good enough source of protein? Thank you for your videos!

[@Oliviamsoleil777]

Hi Dr D, this is my first time here. I was just diagnosed with osteoporosis. And I am young. My doctor did a double take because she was shocked. Deeply grateful for this video 🫶🏽🫶🏽🫶🏽 I just subscribe to your channel. 🫶🏽🫶🏽

[@Dr_DougLucas]

Thank you for sharing this! I greatly appreciate your support!

[@TaleofPucca]

❤Very enlightening! Thank you very 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!

[@PeaceIsJesusChrist]

@OMGaNEWBIE, if you click settings, which looks like a little wheel at the top right of the video, you can then click on play speed, and you can slow it down to .75. I hope this helps you! ❤

[@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!

[@patriciabrandt3626]

Love the info you give and how you provide it. I've listened to about 5 or 6 KZbins today (it was raining out, what can I say?) You sound a little tired of the same old message on this one. I hope you aren't tiring.....we need you!!!

[@Dr_DougLucas]

haha no way! Not going anywhere for a long time. I try to speak slower in certain videos that are a bit more complex. Very glad to hear that you are enjoying these videos!

[@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

[@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.

[@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!

[@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!

[@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!

[@PeaceIsJesusChrist]

@phammond, I easily get ~115 grams of protein a day by eating 1 pound of beef every day along with a little bit of cream cheese, milk, and sometimes potatoes, as they are a good source of plant protein. 😊

[@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!

[@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

[@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

[@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!

[@lynlawley8903]

Best of luck you will need a special diet to get that food as most is sugar and grain based too many carbs turn to sugar so you have little chance

[@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

[@gregoryludkovsky5185]

same here. Veggies are best steamed & it does not!! take a lot of time

[@Maria-iu3ed]

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

[@Dr_DougLucas]

Glad you enjoyed it!

[@MsBuffalopoo]

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

[@AnnePeaceWithGod]

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?

[@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

[@Laurenski67]

Yup, my insulin resistance went out of control & I gained weight on a keto vegan diet. I'm essentially 'ketovore' now, feel so much better & lost the weight!

[@Dr_DougLucas]

Thank you for sharing this!

[@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

[@joanmollagrean5949]

Excellent talk thank you

[@Dr_DougLucas]

Glad you enjoyed it!

[@szatkown]

Anyone else shocked about having to consume 1g per pound of body weight? That’s a lot of protein! I’m lucky to consume 20g per day.

[@Dr_DougLucas]

You're definitely not alone in feeling that way-it can sound like a lot at first! Every bit counts, and over time, you can build toward a more balanced intake that works for you! 😊

[@szatkown]

@@Dr_DougLucas thank you so much for the reply. Could you give me a food example of what one day of 150 g of protein might look like?

[@cherylmckinney8595]

Do plant sugars get in the way of our bodies ability to absorb nutrients?

[@suzanyoga2942]

This info is right on with my councilor who is not an MD. The only thing I would add is to consume cultured vegetables daily, 1 T at 2 meals. Aids in digestion and good gut health!! Thank you for your videos.

[@Dr_DougLucas]

Thank you for sharing!

[@CathyDahut]

THANKS FOR THE GREAT CONTENT!!!!

[@Dr_DougLucas]

My pleasure!

[@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!

[@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.

[@BethSwanson]

Thanks!

[@Dr_DougLucas]

Thank you for watching!

[@catherineberra-veau4301]

Thank you for this complete and so interesting video

[@Dr_DougLucas]

Glad you enjoyed it!

[@robyn3349]

Thank you!

[@Dr_DougLucas]

Thank you for watching!

[@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!

[@flipgen5113]

Thank you for this video. Very informative.

[@Dr_DougLucas]

Glad you enjoyed it!

[@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.

[@suzettedezilwa7486]

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

[@Dr_DougLucas]

I am glad to hear that! 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

[@cjay3543]

Wow! Thank you. This was interesting!

[@Dr_DougLucas]

Thanks for watching!

[@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.

[@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!

[@catherinefriederich]

Right diet is critical

[@Dr_DougLucas]

Yes!

[@jasminbrown1187]

What great information!!

[@Dr_DougLucas]

Glad it was helpful!

[@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.

[@JenniferLucas-xv6rs]

I requested my total protein to be checked. Not only am I protein deficient, but have been for at least 15 years and was never told. So now am told I have Osteopena. Having converted to Carnivore, Im finally no longer low protein.

[@Dr_DougLucas]

Wow, thank you for sharing this!

[@AnnePeaceWithGod]

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.

[@AnnePeaceWithGod]

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

[@AnnePeaceWithGod]

@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.

[@lynlawley8903]

Oh ok so why isn't there more company's doing the tripeptides do they cost a lot more to produce? Or cant they realy make them and its yet again scientist buy out to make money?

[@AncestralFuel]

Great summary of what we should and shouldn’t eat. For me personally, I have found that I do best with grass-fed red meat being my core food with eggs and a small amount of humanely raised pork. I do best with some carbs, so, rather than try and figure out what plant foods create the least harm, I eat only white basmati organic California-grown rice. That is a clean and consistent way to get about 100 carbs a day, which seems to help with thyroid function and keeping cortisol in check.

[@Dr_DougLucas]

Thanks for sharing!

[@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!

[@lyndamedley543]

I have learned recent years, I need more protein . It has really changed my health for the good. I eat lean turkey, chicken some, occasional beef ir salmon, eggs.

[@Dr_DougLucas]

Yes, I have heard this before!

[@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.

[@carmenward460]

Thank you so much for this.

[@Dr_DougLucas]

Your welcome!

[@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.

[@nirmalshivam2295]

Thank you Dr Doug for your argument and evidence saying aminal source is best to correct. Osteoporosis. I see 2 extreme opinions. Our human body metabolic ifunction is more complex and intricately connected which we humans are yet to discover. As you said each individual is unique..and have to follow their own manual and instructions holistically.

[@Dr_DougLucas]

Thank you for your thoughtful comment! You're absolutely right-our bodies are incredibly complex, and what works for one person may not work for another. It's important to consider all factors, including diet, lifestyle, and individual needs, when addressing osteoporosis or any health issue. It's great to see that you're thinking about it in such a well-rounded way. If you have any questions or need more personalized guidance, feel free to reach out!

[@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!

[@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!

[@gracemarsh9707]

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

[@Dr_DougLucas]

Thank you for watching!

[@claudiacorvi2286]

Apparently parmisan cheese is very good for kids...and definitely yummy for all!!❤

[@Dr_DougLucas]

Thank you for sharing!

[@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.

[@afrouzkhakpour7067]

Thanks . ❤

[@Dr_DougLucas]

Thank you for watching!

[@sagedakotalmft7763]

So true RE either small animals or big ones will be killed. Farmers kill rodents and insects to keep their crops from being consumed. Also so many farms are not organic and tons of junk is being spewed into the soil, air and water. I was vegetarian for 10 years and vegan for a brief period of that time. I studied nutrition for years before I did that and still ended up with pernicious anemia and heart disease. Am way healthier now that I'm eating organic, grass fed beef (and raw dairy). We need more humane animal husbandry. Animals help the soil to be healthier. I love vegetables but they are actually hard to digest sometimes. A lot of them contain a lot of oxalates and from a person who has struggled with kidney stones, I can attest to that!

[@Dr_DougLucas]

Yes! Well said, thank you for sharing your experience!

[@meggarstang6761]

I follow a carnivore lifestyle. I add whole milk and butter from grassfed cows, and eggs from pasture-raised chickens. I bake the shells from my hardboiled eggs and then grind the dry shells into powder. I take a teaspoon with a glass of milk a couple of times a week. That’s it for me. No veggies or fruit and never any processed foods. I feel great! No medical conditions, no prescriptions, no need to lose any more weight. ❤

[@Dr_DougLucas]

This is great! Thank you for sharing this!

[@hiraijo1582]

@@Dr_DougLucas I live in Austria. Organic farmers feed the egg shells to their chickens. They need the calcium for building new eggs. Birds in nature also feed on the shells.

[@Dr_DougLucas_Clips]

@@hiraijo1582 We can probably consume them too but I fear the amount of calcium that would be obtained. Also, possible contamination is an issue.

[@hiraijo1582]

@@Dr_DougLucas_Clips I would not recommend egg shells for humans but found it interesting that birds feed on it. Best from a fellow doctor from Austria. Recently retired but interested in nutrition for more than 20 years.

[@hiraijo1582]

Also interested in exercise and how to prevent muscle and bone loss as I am a postmenopausal women myself. Love your channel. I learn a lot.

[@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

[@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.

[@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!

[@vickischuring6296]

Thanks for this invaluable information 🌹

[@Dr_DougLucas]

Glad it was helpful!