Eight Shields for Building Better Bone
Dr. Vonda Wright's eight evidence-based 'shields' framework for building and maintaining bone strength in women over 50: mindset, hormone optimization, mechanical load/impact, resistance training, protein, calcium, vitamin D, and controlling inflammation.
Assembled by Cited from Vonda Wright'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
15-
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
TD▶ 2:20CaveatsPersonal decision; speaker insists on informed choice, not mandatory useCertaintyexplicitstrong endorsementShield #2: hormone optimization decision based on facts not fear -
In a protocol
Read 'Estrogen Matters' to understand the evidence around hormone optimization safety and risks.
“go read Estrogen Matters
TD▶ 3:45Certaintyexplicitstrong endorsementSupporting resource for making the hormone optimization decision in Shield #2 -
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
TD▶ 6:40DosageJump 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 endorsementShield #3: mechanical load — jumping from 8-inch step is the target practice -
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
TD▶ 7:05CaveatsProgression target is jumpingCertaintyexplicitrecommendationEntry-level scaffold for those who can't jump yet -
In a protocol Alternative
Do jumping jacks as an impact exercise to build bone.
“you could do jumping jacks
TD▶ 7:35CertaintyexplicitrecommendationAlternative impact exercise under Shield #3 -
In a protocol
Lift weights/perform resistance training to build bone via muscle pulling on bone.
“you can build better bone by lifting weights
TD▶ 8:50DosageBiceps, squats, lunges, presses, rows; prioritize muscles below the belly button (glutes, quads, hamstrings, core)Certaintyexplicitstrong endorsementShield #4: resistance training, prioritize muscles below the belly button -
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
TD▶ 11:20Dosage~1 g protein per pound of ideal body weight dailyCertaintyexplicitstrong endorsementShield #5: feed your bones with adequate protein -
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
TD▶ 12:10Dosage1,000–1,500 mg/day from whole foods like dairy, salmon with bones, mushrooms, bok choy, prunes, dates, figsCaveatsPrefers whole foods over supplements; absorption is betterCertaintyexplicitstrong endorsementShield #6: calcium, preferably from whole foods -
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
TD▶ 13:05Dosage~300 mg calcium per cupCertaintyexplicitoffhand mentionExample whole-food calcium source under Shield #6 -
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
TD▶ 13:50DosageSupplement 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 endorsementShield #7: vitamin D to enable calcium absorption -
In a protocol
Get basic blood work to check your vitamin D level.
“go get some basic blood work and figure it out
TD▶ 14:20CertaintyexplicitrecommendationSupporting test for Shield #7 to dose vitamin D -
In a protocol
Eat an anti-inflammatory diet to avoid undermining bone-building capacity.
“yet another reason to eat an anti-inflammatory diet
TD▶ 15:45CertaintyexplicitrecommendationShield #8: control inflammation via anti-inflammatory diet -
In a protocol
Avoid smoking and nicotine — nicotine is a bone killer and harms bone healing.
“Nicotine is a bone killer
TD▶ 15:10Certaintyexplicitstrong warningShield #8: avoid smoking/nicotine as inflammation/bone-killer -
In a protocol
Avoid excess alcohol — it increases bone resorption.
“Excess alcohol also increases bone resorption
TD▶ 15:25Certaintyexplicitmild cautionShield #8: limit alcohol to reduce bone resorption