Bone Protection Toolkit
Haver's personal and clinical multi-component approach to preventing osteoporosis in midlife women, combining HRT optimization, resistance training, jump training, and key supplements.
Assembled by Cited from Mary Claire Haver's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
Check serum estradiol levels to ensure ~60 pg/mL ultrasensitive level for maximum bone benefit on HRT.
“you want to be around 60
UW▶ 14:18DosageTarget serum estradiol ~60 pg/mL (ultrasensitive); over 80 no additional bone benefitCaveats~20% are poor absorbers of transdermalCertaintyexplicitstrong endorsementTarget serum estradiol ~60 pg/mL for maximum bone benefit -
In a protocol
Heavy lifting is essential for preventing osteoporosis and maintaining muscle in midlife.
“I am serious about heavy lifting
UW▶ 18:00Certaintyexplicitstrong endorsementHeavy lifting is central -
In a protocol
Jump training such as box jumps stimulates the bone unit for bone density.
“I'm doing box jumps to try to stimulate that bone unit
UW▶ 19:35Certaintyexplicitpersonal useBox jumps to stimulate bone unit -
In a protocol
Supplement vitamin D and target serum levels of 60-100; many women are deficient.
“reaching a level of 60 to about 100
UW▶ 52:08Dosage2,000-4,000 IU/day maintenance; 50,000 IU loading dose if deficient; target serum 60-100Certaintyexplicitstrong endorsementVitamin D supplementation with target serum 60-100 -
In a protocol
Follow orthopedic surgeon Dr. Jocelyn Wittstein for bone health and exercise alternatives, especially for women who can't lift heavy.
“I would invest in following her on Instagram
UW▶ 43:00Certaintyexplicitstrong endorsementResource for women who can't lift heavy -
In a protocol
Book by Dr. Wittstein with bone-protective exercises and recipes.
“the total body bone and joint plan
UW▶ 43:20CertaintyexplicitrecommendationCompanion book of bone-protective exercises
How this protocol has evolved
Haver discovered her own transdermal absorption was inadequate (estradiol 37-39) despite controlled hot flashes, leading her to add serum monitoring to her bone strategy.