The 8 Steps Every Woman Over 50 Needs to Build Unbreakable Bones
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Vonda Wright recommended
In transcript order-
In a protocol
Make an informed decision about menopause hormone optimization (estrogen, progesterone, testosterone) based on facts rather than fear, since estrogen is FDA-approved for osteoporosis prevention.
“estrogen is FDA approved for the prevention of osteoporosis
CaveatsPersonal decision; speaker insists on informed choice, not mandatory useCertaintyexplicitstrong endorsement -
In a protocol
Read 'Estrogen Matters' to understand the evidence around hormone optimization safety and risks.
“go read Estrogen Matters
Certaintyexplicitstrong endorsement -
In a protocol
Jump down from a step about 8 inches high (like a bottom staircase step) and rebound up to generate >4x body weight load for osteogenesis.
“jumping from as low a place as an eight-inch step
DosageJump down and rebound up from ~8-inch step; progress from heel raises/stomping if unable to jumpCaveatsStart where you are; build up if you can't jump yetCertaintyexplicitstrong endorsement -
In a protocol Alternative
For those who can't jump, do heel raises that come down with a thud, or stomp around the house, to create biomechanical load.
“simple heel raises with a thud
CaveatsProgression target is jumpingCertaintyexplicitrecommendation -
In a protocol Alternative
Do jumping jacks as an impact exercise to build bone.
“you could do jumping jacks
Certaintyexplicitrecommendation -
In a protocol
Lift weights/perform resistance training to build bone via muscle pulling on bone.
“you can build better bone by lifting weights
DosageBiceps, squats, lunges, presses, rows; prioritize muscles below the belly button (glutes, quads, hamstrings, core)Certaintyexplicitstrong endorsement -
In a protocol
Eat approximately 1 gram of protein per ideal pound of body weight to support bone matrix (which is 95% collagen).
“one gram of protein per ideal pound
Dosage~1 g protein per pound of ideal body weight dailyCertaintyexplicitstrong endorsement -
In a protocol
Consume 1,000–1,500 mg calcium daily preferably from whole foods rather than supplements.
“1,000 to 1,500 milligrams of calcium a day
Dosage1,000–1,500 mg/day from whole foods like dairy, salmon with bones, mushrooms, bok choy, prunes, dates, figsCaveatsPrefers whole foods over supplements; absorption is betterCertaintyexplicitstrong endorsement -
In a protocol
Greek yogurt is a good source of calcium — up to 300 mg per cup.
“cup of Greek yogurt can have up to 300 milligrams of calcium
Dosage~300 mg calcium per cupCertaintyexplicitoffhand mention -
In a protocol
Supplement vitamin D to maintain adequate blood levels needed for calcium absorption; check blood levels first.
“we do supplement that to keep our vitamin D level up
DosageSupplement to reach healthy blood level; test vitamin D level via blood workCaveatsVitamin D supplementation alone does not build better bone — its role is enabling calcium absorptionCertaintyexplicitstrong endorsement -
In a protocol
Get basic blood work to check your vitamin D level.
“go get some basic blood work and figure it out
Certaintyexplicitrecommendation -
In a protocol
Avoid smoking and nicotine — nicotine is a bone killer and harms bone healing.
“Nicotine is a bone killer
Certaintyexplicitstrong warning -
In a protocol
Avoid excess alcohol — it increases bone resorption.
“Excess alcohol also increases bone resorption
Certaintyexplicitmild caution -
In a protocol
Eat an anti-inflammatory diet to avoid undermining bone-building capacity.
“yet another reason to eat an anti-inflammatory diet
Certaintyexplicitrecommendation