What's the PERFECT DIET for Osteoporosis?
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- čas přidán 15. 06. 2024
- What's the PERFECT DIET for osteoporosis? In this video I discuss what foods and nutrients assist with building bone. Watch this video to learn more on improving your bone health and lifespan!
Watch and Enjoy!
Dr. Doug Lucas
Key Moments in this Episode
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0:10 Intro and summary
00:43 Protein
8:00 Soy
9:15 Dairy
17:50 Traditional Western Diet (Standard American Diet)
18:43 Fruit
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This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
Subscribe and follow along as Dr. Doug Lucas explores the research and clinical applications surrounding women's health.
ABOUT DR. DOUG LUCAS
========================
Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
Optimal Bone Health www.optimalhumanhealth.com/
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#osteoporosis
#hormones
#bones
Dry happy to have found your channel! Thank you for all your recommendations.
Thanks for watching!
Always so informative and balanced in approach. Thank you for your videos.
Glad you like them!
I'd LOVE to listen to your Masterclass!!!!
THANKS SO MUCH FOR YOUR GREAT CONTENT!!!!
Thank you for watching! You can register for our masterclass here --> www.optimalbonehealth.com/bone-foundations-master-class
Love this - what creative & fun moves- thank you so much!😊
You're so welcome!
I just found your channel and subscribed. This was one of the most helpful videos I have ever seen. Thank you!!
I'm glad you enjoyed it and found us! Let us know what questions you have.
I've signed up with notifications...Best youtube osteo info I have found..Thank you Thank you!
Thank you, I appreciate your support!
Thank you so much for the great content as always!
Thank you! More to come.
You make so much sense Doctor. Thank you for your video.
You are very welcome
Awesome information! Thank you.
You’re welcome!
Again I thank you for providing this information for us it’s very kind of you. I’ll be back another time in the near future. God bless you and give you peace and excellent health. ☺️
Thank you
Thank you, this is the my first time here. I’m Finding the information you provide very helpful
You are welcome! Let us know what topics you'd like covered.
Soooo helpful! Thank you! 💪🏻💪🏻
Your welcome!
Great information. Love how you showed the actual diary products. Thank you for sharing.
Glad it was helpful!
This sound about right to me! ❤. Not sure not expert but will ask nutritionist! I like how you mentioned your tolerance meaning for people that are diabetic or had a metabolic issues!!!
Thank you.
Thank you 😊 💓 for the information 🙏
You're welcome!
Very informative. Thank you!
Glad it was helpful!
Thank you. This has been informative..
I am glad you enjoyed it!
Love that you recommend the Mediterranean diet. I love eating Mediterranean. It is so easy, and tasty. I've been eating it for a while and seems like I like the recipes from Creet the best. Another plus, it's not that expensive either, which is a plus for many right now.
Thanks for sharing!!
Thank you for your input on this issue!
Glad it was helpful!
Extolworty video.Thanks so much.Bravo
You're welcome!
Thank you . Science based information . Thank you.
Yes! Thanks for watching!
Wonderful presentation! I learned a lot. Have put it on my Facebook account.
Thank you!!
This content is way over due. I'm going to study your videos and join the master class. Keep them coming! You present this information beautifully. Thank you and bless you!
I appreciate that! Thank you for watching.
Great information
Really interesting videos. Glad i found your channel. Me and my son have OI, mild form thankfully, but a lot of this applies to us to build the bones up. Ive ordered the supplement of calcium with d3, and K - M-7. Think we lack this patient care in the UK, hard to know which info is the best. I know the there isnt much data or evidence on collagen supplements (type 1) to help bones but guessing it might help with the bone strength? thanks.
Thank you for watching! I just recently posted a video on collagen. You can check it out here: czcams.com/video/9-7qnPerpS4/video.html
This is one of the MOST helpful videos that I have seen on nutrition. Thank you.
Two questions:
What do you sub for grains and beans?
I don't see a link to the free master class?
Hi Pam,
The masterclass link disappeared! Don't worry, I added it back and I'll put it below.
As far as what to substitute for beans and grains it depends on what you are using them for. For me neither of these have existed in my diet for years so I don't substitute anything for them if that makes sense.
www.optimalbonehealth.com/bone-foundations-master-class
Thank you for this video. I am considering the Mediterranean diet. I think olives are important to eat and extra virgin olive oil.
Med diet is great. Always wins out compared to any other "named diet."
Important information thanks 😊
Glad you enjoyed it!
I so appreciate your approach, especially when it comes to shining a light on the way social media can distort information. I will say this about a PB diet. My arthritis, especially in my knees, feels better because on a PB diet, I've lost weight. Also, I am eating many nutritious foods, and I have eliminated refined sugars. There are so many factors involved, and while it is disingenuous for youtubers to claim that it is the elimination of meat that leads to the improvement, I've learned on PB to pay attention to connection between choosing healthier foods and my health. That said, I think you are an excellent teacher!
Thank you for sharing this. I appreciate your feedback!
Hello I am new to this video. I need to lose weight,so I been going plant forward
However you mentioned PB? What is the PB diet. I looked up the Mediterranean diet.it looks complicated??
@@teresaswasey9219 hi there. Losing weight and building bone are two separate and not very compatible goals. I recommend my patients pick one or the other. Plant forward to the extent of vegan or even vegetarian is not ideal for either. Protein deficient and carb heavy for most results in weight gain and bone loss.
Thank you for all these videos. I’m in your area but simply can’t afford to use your practice so I’m especially grateful for all your great information!
Your welcome!
We are launching some lower cost options you may be interested in so stay tuned!!
Hi am very interested in changing my diet. I need to lose weight too. Is this information contained in your book? I can't write fast enough. Thankyou
Very good to know. Thank
Thank you
Thank you.
I hope you enjoyed!
Super helpful thanks
Glad to hear it!
Excellent thumbs up
Thanks for watching!
I don't have any issues drinking A2 protein whole milk, however I choose to consume cottage cheese, full fat and organic grassfed, pasture raised products or the yogurt from bellwether brand. It's the best you can get at Costco. I see wholefood market carry this brand but more expensive. And yes I follow mediterranean diet for many decades.
Great Mary! Those are great choices.
Thank you!
You're welcome!
Newbie here. Thank you for share this information. I do have Osteoporosis, just took my first Prolia Injection at the infusion center(did not like it at all), I had my thyroid removed in April of last year can't seem to shake this weight issue now (Ive never had a weight issue). I am joining your master class, any an all iformation will be apperciated, Thank you in advance.
Hi Connie,
We will see you soon. Lots to talk about with your history but nothing that can’t be optimized!
Thank you 😊
Welcome.
Many doctors/bloggers stress the importance of nuts, and so I have usually wondered as to where I could buy these. Now, I'm consoled to hear you say that while they are beneficial, they aren't really that necessary. I don't have to feel sorry about being unable to eat them even if I eat low carb with meat and veggies. Nuts are usually unavailable in our region and if they are, they are usually expensive.
Hi Paula,
Nuts can be a source of micronutrients and dietary fat when sourced well but as I say here the risk of nutrient depletion is concerning and they are a challenge for those that struggle with metabolic health and weight. You don't need them!
You provide such valuable information!. The thing is I have been diagnosed with osteoporosis, yet I have always been an avid runner, I eat a protein based diet, I have a protein shake every morning using protein powder, greek yogurt , and fruit, very little carbs and consume a large amount of veggies! I don't smoke or drink alcohol. So what I have done wrong?
Hi Debi,
I hear this all the time. What have you done wrong? Possibly nothing at all or possibly things that occurred decades ago. Don't worry about what you did wrong but focus on what you are doing right. Sounds like you are crushing it. If you follow the recommendations we make and sign up for the master class where we can review more you should be headed in the right direction!
So glad to hear fruit helps with bone quality. I didn’t realize nuts are inflammatory! Yikes! I eat walnuts, almonds and pumpkin seeds every day!
Thank you for watching!
Really love your videos. Do you have an opinion on the timing of your meals?
Depends on goals! To get adequate protein most people need 3 to 4 meals/snack. This can be in an 8 or longer hour window. We recommend longer fasts for metabolically inflexible people.
🙏🏻🙏🏻🙏🏻 thank you so much I'm glad I found your channel , I was diagnosed with osteoporosis last year at age 39 after years of disordered eating and 11 years of amenorrhea I was diagnosed March of last year 2022 but I refused medication I've been on a journey to treat osteoporosis the natural way through good nutrition exercise and supplements I've also worked on my eating disorder I feel there's so much I need to learn especially when it comes to diet , my old I was always low calorie high carb very low protein mostly plant fat , I used to do cardio for hours and never eat enough food but this time I think I'm on the right track but I want to know everything about nutrition for osteoporosis I'm glad I found this channel
Thank you 🙏🏻
Hi Maria,
You are welcome! I wish you well on your journey. Consider joining our free masterclass to learn more about how you can manage osteoporosis naturally.
@@Dr_DougLucas thank you 🙏🏻
where do I join the Master class?
@@MariaBrinks25 You should be able to register in this link
www.optimalbonehealth.com/bone-foundations-master-class
@@Dr_DougLucas awesome thank you so much 🌹
Good luck with your journey! You’re awesome ❤
Dr. Lucas, thanks for make bone health videos.
??? Please correct me if I'm wrong. A few articles I have read suggests 1.6 gms of protein per 1 kg of body weight. For a person who weights 100 lbs which is equivalent to 45 kg, it would work out to 72 gms of protein per day, or 24 gms of protein per meal if the person is eating 3 meals a day. I think that is doable for most people. For active people who exercises regularly, they may need a bit more.
Thank you. There is a lot of research on this topic. 72g for a 100 lb person is reasonable. If they are trying to build bone and muscle they may benefit from more. I generally will aim at 100g even for my 100lb patients for this reason.
I appreciate your presentations very much; they are very informative.
I would strongly encourage you though to reduce the number of images (and sound effects) that after a short while become very distracting and to be honest, a bit annoying. Thanks so much for what you do and offer.
Thank you for watching and I appreciate the feedback!
Great video! I wholeheartedly agree with your approach. The ideal diet for me is a healthy, clean Keto as I have to lose weight. It’s not always easy to maintain but I do my best. I buy all grass fed and grass finished meats and pasture raised eggs. The tricky part for me is dairy. I love cheese but not sure it’s the healthiest thing for me, especially those made from cows milk. Sheep’s milk cheese is good as well as goat cheese. I could go the rest of my life without a glass of milk. To me, it’s purpose is for baby cows, not humans hence breast milk for babies. That’s just me. Others think it is necessary. Only with a bag of Oreos for dunking, lol! I also use Stevia as a sweetener when necessary. I gave up coffee and caffeine years ago. The only soda I drink is Zevia. Thank you for a very informative video. New subscriber here. I stumbled across your video as I have osteoporosis and have listened to 2 so far. Great content!🤗🤗
Thank you so much for sharing your story and for your support, I am glad you enjoyed this video!
You’re very welcome!
Love your presentation and information. I would like to listen to you more, but could you turn down the music. It doesn't add anything, and it gets annoying. I really appreciate you!
Thank you for the feedback. I'll send those comments to my editing team.
I also prefer the video’s without background music.
Honestly, we are getting free information. I think we could accept the format.
I'd prefer no music but at least it's not loud enough to make the presentation hard to understand
Agree the music is really distracting
Beong a CKD patient, i watch my protein...among other nutrients. But i am following most of the ither advice. Thx for the info.
Hi Lynn,
CKD is a challenge for sure. Do the best you can and ask your team how hard you can push those boundaries on protein intake. Sometimes there is wiggle room.
Fantastic videos, thank you! (just correct a big lapsus at 11:05 if possible, lactose is not a protein, but sugar)
haha, yeah. Slip of the tongue. I have a 2024 update coming in January.
Bought your book excellent
Ah, thank you! Will you leave a review on Amazon for me?
Thank you 🙏
Thank you for watching!
Wonderful info Dr! I try to get 1200mg of calcium daily and found that I love goats milk so I have one cup a day. I do find it hard to get 1200mg daily and my other options are almond milk, kale, can salmon, can sardines, and cheddar cheese. I am not crazy about eating nuts though.
Nice list! I struggle with the potential for limited bioavailability of Ca through almond milk as well as the quantity of different gums in the product. I use them as a base for smoothies only because of texture. I don't count the Ca in it toward my goals or my patients. Kale is another controversial one. Is it absorbed? Do the oxalates counter the productivity of kale? Hard to know. I've eliminated if from my diet based on how I feel after I eat it. I still recommend it for patients though.....
O
Great content. Why are some endocrinologists (mine) so against a TBS for a male (me). Yes, I understand that it was developed for females. I had to go over my doctor’s head to the department head before I got a TBS.
Hi Ralph,
TBS as you know is an attempt to objectify quality of bone but has weaknesses. Arthritis, previous surgery and deformity all can make the data invalid. I haven't seen the sex discrepancy but I'm not surprised. I've gone away from ordering TBS and look for REMS whenever possible. I don't find the data particularly helpful from TBS.
Just subscribed!
Hello from NYC
Thank you for your support!
Thank you for the Sound advice.The Dr. that got the highest increase in Bone Density was Dr.Abrahams study in Dr Gaby's book called Preventing and Reversing Osteoporosis.He got a 12 % bone density increase and they emphasized vegetal protein over animal protein in the diet he used
Thanks for introducing me to the book. I haven't read that one based on how long it ago it was written but now you've given me a reason to. It's on its way. What I can say before reading it is that just because you can improve bone health with a plant based diet doesn't mean it's the best way. It's better than a protein poor diet if done correctly but requires more grams of protein and exposes the patient to more antinutrients. I'll take a look but it won't change my mind or recommendations. Animal protein is superior for the human body than plant protein when compared gram per gram, especially when it comes to the research on bone health.
I'm vegan ..and my last bone density increased by 11%...
@@esthermitchell7131 that's great! I always say it can be done. It's just much harder. Great job!
@OptimalBoneHealthwithDrDoug Thank you Doctor.
Thank you!@@esthermitchell7131
This is great! I’m glad that you mentioned the word culture around the standard American diet. I think that’s what makes it so hard for people to even contemplate moving away from it - it’s part of our culture.
So true! Funny how even a short period of change can be so quickly adopted by a culture.
@@Dr_DougLucas Funny -- I was looking at it the other way: that people don't want to give up pastries or cereal for breakfast, whole meals of mostly pasta, candy for kids on every holiday, alcohol in general to relax and unwind ... no matter what they learn about the health outcomes of those cultural norms....
@@lorinichols1847 Totally agree with that too!
Thanks for the presentation and some clarity about dairy. Will you clarify about nuts? Are you saying nuts are inflammatory? Or that they can be?
They can be. Higher omega 6 fats. They don’t have to be excluded but shouldn’t be considered as a primary source of protein.
Thanks
You're welcome!
Hi thanks for your content!! Regarding nuts, grains and beans, is your objection to these mainly tied to the antinutrient content or the omega6s? If the former, does soaking or sprouting not reduce or eliminate this problem? I do probably consume waaay too many sprouted nuts and seeds!!
Hello,
My objection to these foods is for the reasons you mention and also the carbohydrate content. I find for many these foods are inflammatory and not as well tolerated as they think!
Preparing these foods to reduce antinutrients does help. Sprouting, fermenting and boiling are the best ways and many people can tolerate these when prepared like this. Some of our patients do enjoy these foods but to start we often eliminate them to get people on track.
I’m so glad I found your videos! I’m on a quest for finding out information on osteoporosis. I was diagnosed with osteoporosis and told to take a pill. I questioned why I had osteoporosis. I refused the pill after I studied the process of how these drugs make your bones “Abby Normal”. I feel like being 10 years out from having bariatric surgery, being on proton pump inhibitors for 8 plus years, and not tolerating/processing protein has played a part in my having osteoporosis. My last Total protein was 5.9 but other lab values are normal. My doctor wasn’t concerned. I have put myself on Vit K2MK7 along with my daily VitD3. I do drink lactose free milk, eat hard cheese, eat low carb and am trying to stay away from wheat. I’m also adding strength and resistance to my exercise program. I’m also looking for a new doctor…. I want to kick osteoporosis to the curb! I will continue on watching your programs. I know I will learn even more new things. Thanks for sharing your knowledge and not being one of those doctors that are just passing out the pills.
Hi Kathleen,
It sounds like you have identified several factors that put you at risk for osteoporosis! Consider watching our masterclass to learn more and consider our services if you are looking for the right provider.
I have just shared my storey, it gets hard to know who to follow. I have recently started on a glass of milk with rich cream everyday to try to keep weight on. Over the years I have stopped & started milk as they keep changing their mind about its goodness or not, my mother always told me to drink it.
@@LifeIsWonderful675 We test dairy whenever possible for patients as tolerance is difficult to feel for most. Lactose intolerance is relatively obvious but casein is not. Testing can help differentiate this for people concerned bone health.
Please do a show on bone and stone (kidney) desease management . Love your programming.
Yes! Thank you for watching!
Great info, I just subscribed! Since I have an autoimmune disease (Graves), I've eliminated night shades and grains from my diet. I have osteoporosis, so its been slow going trying to rebuild bone through diet and exercise.
Hello!
Don't feel bad. It's generally always slow going to build bone but it is possible. Autoimmunity can make things more challenging too. I encourage all my patients to make sure they are using some kind of tool to verify improvement objectively and adjust their program accordingly!
@@Dr_DougLucas What kind of tool do you recommend? I had a dexa scan, but as one of your videos indicated it shows density not bone health.
@@mtngrl5859 Great question! DEXA as you said is only a measure of bone density and mineral quantity not quality. I recommend and help my patients find an Echolite REMS which is an ultrasound device that measures both density and quality. It's probably not perfect either but seems to be better and a great tool if it's available.
@@Dr_DougLucas Thanks for your response. Where is your practice?
@@mtngrl5859 we run a nationwide telehealth practice serving all 50 states.
Thank you for this information! Makes sense to me and the presentation being to-the-point made it easy to stick with to end. Is coffee bad for bones? I’ve subscribed thank you!
Haha, that’s a topic I’m afraid to study. I’m a coffee addict. Sometimes I don’t want to ask questions I don’t want to know the answer to.
@@Dr_DougLucas 😂 I LOVE my coffee.
@@Dr_DougLucasDon't study COFFEE. If I had to give it up, then I would need psychiatric care! Your info is very helpful! Thank you so much!
@@Wanda4849 Thank you for watching!
Tks!!
Welcome!
thank you ❤
Thank you for watching!
Thanks for your videos !
Have you heard of Osteostrong ? If you have , do you recommend it ?
Thanks
Anita
Yes, check out my video, "The Best Exercise for Osteoporosis. An Interview About OsteoStrong with Dr John Jaquish." if you have not. Part two will be uploaded tomorrow!
Thank you Doctor for this video. Very informative. I was diagnosed with osteoporosis in one hip and osteopenia on the other hip. MD advised meds. Not taking that yet but doing lifestyle changes. Dexa scan this year and will see if there's positive results.
Thank you for sharing. Glad it was helpful!
Tks!!!
You’re welcome!
Excellent video, Dr. Doug!!! Thank you!!! I have a question. Is there a link between osteoporosis, high ferritin, and fatty liver disease? I would think, there is, if it's happening simultaneously in one body.
Hi Arlene,
Everything is connected but how closely could these three be connected? High ferritin and fatty liver disease are both signs of an inflammatory condition which would negatively effect bone so yes I think they could be at least secondarily connected.
Lots of great information! I've been doing protien forward for about 3 years now. I find it difficult to eat as much protien as I should. I get very full. My last bone density test showed no significant improvement, so my doctor wants me to go on meds, I'm not doing that! I consider no more bone loss an improvement and will try to do better eating and excersizing.
Thank you for sharing! We'd love to have you join us for a master class to help you on your journey: www.optimalbonehealth.com/bone-foundations-master-class
No bones loss is a terrific outcome. Keep it up!
Thank you - great. I’m 75, have osteoporosis and had 3 six monthly injections. Glad I found your site. We follow keto (3 1/2 years) and fast 18-6 daily.
Your welcome!
What injections have you had? I learned that an infusion I was going to have actually made bone brittle, so I declined.
I have had 3 6 monthly Prolia injections with very extreme side effects which only after the 3rd one I finally worked out that these awful symptoms were caused by the injection. Side effects were extreme nausea and vomiting, exhaustion, massive head and neck pain and other more minor symptoms such as runny nose, unsteady on my feet etc etc.
I am not having any further injections and although I realise to stop is dangerous, I believe the other methods I have put in place ie diet, exercise etc., will compensate.
@@jewelsmith8255 I'm sorry to hear of your side effects. I've heard this not infrequently. We always recommend for those fighting without medications to continue to test regularly to verify that their approach is working! Wishing you the best on your journey.
I took one shot of prolia I was in sever pain for 3 months never took another one will not take any drugs I will do it naturally ….my maximal facial surgeon told me that those drugs stay in your body for 15 years after you stop taking them I’ve tried them all before I got that prolia shot , the side effects where horrible..so glad I found you…
More good info, Dr. Doug! I didn’t know that about nuts. They show up on so many lists as what TO eat. I’ll make sure to limit them a little more. As always, thank you for the informative content!
Yes, I think they are over recommended as a source of nutrition. While they do have positive attributes they should not be a major part of the diet for all of the reasons I mentioned!
Limit almonds with skins on...lectin is in the skin
Thank you very much for this presentation on osteoporosis,I have learnt a lot as I have just been diagnosed of osteopenia, please kindly talk on the effects of hysterectomy caused by cervical tumors
Thanks for posting this, very helpful. I had a clarifying question: is the recommended gram of protein per desired POUND of bodyweight, or per KG of bodyweight?
Pound. 2.2g/kg body weight. As a starting point for most of our patients. It will vary based on individual circumstances.
Great content- thank you so much! (I just found you on a podcast today.) A little about me. I went plant based for about a year attempting to lower my cholesterol and A1c with negligible results. I have low grade osteoporosis, have taken inhaled steroids for asthma for years, and acid reducers for Gerd for a long time. In the past 6 months I have added animal products back into my diet and have cut out added sugars, real and substitutes. I eat Mediterranean diet style now. In a short period of time my cholesterol came down about 20 points after cutting out the added sugars move. I now am understanding that insulin resistance leads to cholesterol issues, which I hadn't connected in the past. I also realize now that fake sugars are just as inflammatory as "real" sugars. Thank you for verbalizing what makes so much more sense to me than I've ever heard before. I'm due again for bloodwork in July and am super curious what months of these new practices will show me. I'm hoping for a below 200 chol.- mine is 215- and an A1c below 5.7 which I'm at now. Note- In the past I consumed a Lot of artificial sweeteners pretty much all day long for years. I'm hoping this is what caused the insulin resistance and chol issues... we shall see. 🙂
Hi Audrey,
Great comments. Thanks for sharing your story.
The effects of artificial sweeteners is curious and seems to be inconsistent. I see some consuming these without issue but am concerned with the literature showing possible harm. I consume a little bit in general avoid and recommend my patients do the same. More to come on this topic.
I hope your new labs look great!! I find that cholesterol only changes by about 20% with optimized diet and sometimes those changes don’t support other needs.
@@Dr_DougLucas exactly! taking away the animal proteins didn't do my bones any good...but it wasn't for that long.
I have another question- is it a waste of time to take Vit D without K? I've been prescribed D with no K.
@@Dr_DougLucas right after I posted this response, your vid about the 3 best supplements for oseto came up on the sidebar. Got my answer- ty ;-)
@@audrey3503 It's not a waste of time BUT it does work better together. Vit K serves many other roles and I recommend it to all of my patients interested in bone health and actually anything! It's a foundational recommendation for us.
@@Dr_DougLucas K is purchased, and I already had some calcium on hand so tomorrow it ramps up. Thank you!
Thanks for the information . Is this diet good for someone with essential thrombocythemia
Hi Linda,
I'm not familiar with the dietary requirements for someone with essential thrombocytopenia. I'm sorry but this is out of my wheel house!
@@Dr_DougLucas thank you for your reply.
Very good thanks.
What about things like sauerkraut or kimchi?
Fermented food is great. Not tolerated by everyone but an amazing source of K2 and great for the microbiome!
The topic of the diet in osteoporosis is very important and I am grateful that you have chosen to explain it. It has changed my outlook on the diet, because having high cholesterol value (total 250, LDL 130) I tried to avoid animal proteins, mature cheeses and all high in cholesterol products. However, I was diagnosed with osteoporosis and what should I include in my diet now? I take also 700mg of calcium supplement and am worried about the calcification of my blood vessels. What is your opinion about these issues?
Hello,
Great questions. I see this issue very often and the solution is very individual. Here are some generalizations.
Cholesterol. Depending on age I don't look at cholesterol as a blanket good or bad. It is a risk factor in heart disease and stroke but there is nuance as to what to do about it. We know that if you eliminate animal products cholesterol will go down. That doesn't seem to result in improved health though. I would rather my patients (and myself) eat the diet that best supports their genetics and metabolism and treat cholesterol separately if needed. Having clean arteries does you no good if you die from a hip fracture or develop dementia.
Calcium worsening calcification is real. Take a look at these three videos to help you in your decision making around this supplement.
czcams.com/video/RqMHTrtzINs/video.html
czcams.com/video/erat2fS7XZo/video.html
czcams.com/video/P0dCw--9LPY/video.html
K2 with MK-7 component gets the calcium out of the arteries and into the bones. I am just not clear on the dose needed.
@@bocla6163 I don't believe that anyone is! We use doses up to 300mcg/day of K2 as all trans MK7.
Really good info here. Totally agree. Primary protein is key. Not secondary proteins. I track it to make sure i get enough every day. I add whey proteins as well. Really important to bone strength. I did the calculation of how much you need every day especially as you age. I eat lots of bio available veggies like collard greens plus sweet potatoes too. I ate a vegetarian diet for years. Pretty sure it is not the best for osteoporosis.
Pretty sure you're right. It's possible to get adequate protein through a plant based diet. It's just very difficult.
Agreee! Me too! Trying to turn that around!
Getting enough protein on plant based is very easy. Getting all the vitamins, minerals and fatty acids you need isn't as easy though@@Dr_DougLucas
@@Dr_DougLucas
I lost 1 kidney and Stage 3 CKD. But normal labs due to strict kidney failure diet. I get protein in urin which is not OK. I am confused how much protein to eat with CKD.
I hope to reverse my Ostioprosis.
@@teresa9760 This is an unfortunate unknown. Our CKD patients work with their renal team to maximize intake and follow labs but this has to be done carefully. I don't make blanket recommendations for anyone with stage 3 CKD.
I skimmed the comments, but didn't fully read all of them, so is this had been asked and answered, i apologize for repeating.
I'm a 220 lb 5'2“ woman, so, as you mentioned, 220g is a lot of protein. Am I to strive for protein grams according to my actual weight, or my ideal weight for my height from a height/weight chart?
I'm recently diagnosed with osteoperosis.
Thank you for such an informative video!
Hi Deborah,
Great question and I don't mind answering again if it's been asked.
We start at 1g/lb of optimal body weight. So, if you are 5'2" we would probably aim for 100g of protein to start and work up a bit from there. 220g of protein would be more what I'm trying to eat when I'm looking to put on muscle : ) That would likely result in significant weight gain on your frame. I hope that helps.
Hello, I am relieved I found your channel after reading so much information that did not seem correct. I hope the level of detail is OK here for me to share. I have iron-overload from using cast iron pans for 40 plus years for all our cooking. It is a factor in severe tooth decay, and, bone loss. We are eating as you describe in this video and grow a lot of our food. I want to stat lifting but even the physical therapist could not give me good information. I am in "great shape" (compared to a stiff and ill population.) Pretty bad sarcopenea due to cortisol/HPA axis damage from stress and no sports due to my workload. Trying to get a handle on my electrolytes because of severe leg cramps in the a.m. Increasing salt and D3 helps some. I signed up for the Masterclass so hopefully you will have suggestions there? Or, might you be able to do a video on Iron overload? Thank you for caring about our bones.
Tamara,
Thank you for sharing your story. Iron is an interesting element and mineral.
There are a lot of tools we can recommend for you through the masterclass. I look forward to seeing you there.
As I was watching this video I was eating Fage lactose free yogurt. 🙂 I was going to add Whey isolate to my diet. I am lactose intolerant. I tried whey concentrate could not tolerate it. What are your thoughts on Whey Isolate? The higher cost is not an issue. Bone health is extremely important. I appreciate your short concise videos which thoroughly dissect bone health studies and provide comprehensive information on bone health.
When my patients can’t tolerate whey I recommend beef protein isolate. Companies like Equip make it very tasty. No dairy protein at all.
@@Dr_DougLucas I will try the Equip Chocolate Beef Isolate right after my gym workouts. Thank you! I am excited about attending your master class next Wednesday.
@@allatomas1743 that is a well stated question! Whey will have a higher leucine content but both are of course complete proteins. Great point.
New to your channel. You are wonderfully informative. Thank you.
Thank you for watching!
I find this very informative and helpful. Question, those of us that have a cholesterol problem, what do we consume instead of dairy?
Hi Petra,
For most people dairy does not cause an increase in serum cholesterol. Some people are sensitive to the saturated fats in dairy and can see a rise in cholesterol but most do not.
Sources of calcium other than dairy include :
1. Broccoli
2. Kale
3. Soybeans
4. Firm Tofu
5. Sardines
6. Oranges
7. Salmon
8. Spinach
9. Collard Greens
10. Almonds
Thank you for that answer and the list of calcium sources Dr! I was asking these same questions so much appreciate your in depth answers!
Thanks for the information. Could intermittent fasting (not for weightloss purposes, eating sufficiently but in a time restricted "window") be beneficial for bone density? Thanks.
I don’t see how it would be for most. It’s difficult to get adequate protein in without fasting and harder with. It’s possible but more challenging. The only benefit I see would be for someone with metabolic disease such as diabetes where insulin resistance and inflammation from it would negatively impact bone.
I was diagnosed with osteopenia in my femurs of -1.1 about 2 months ago. Since 2020, I have been eating one meal a day 90% of the time and low carb/no sugar. I was also taking levothyroxine and drinking caffeinated coffee. I weaned myself off the levothyroxine and now drinking only decaf. Coffee was my only caffein source. I’m wondering now if the one meal a day has contributed to the osteopenia, although my bloodwork is always excellent. I lost 30 lbs and have kept it off since 2020. I’m not sure what my question is, but maybe you can provide some feedback and maybe address this in another video. Thank you for your videos. They are very informative and make sense.
Thank you for sharing your story!
Wow! I just asked you about your personal diet a few days ago and look what showed up in my feed today! It’s so interesting. In a way it adds more confusion to what is good for me. I do have a severe form of arthritis and bone loss. This sounds like it should still help my arthritis. I can’t imagine eating the amount of protein you recommend without gaining a ton of weight. I have always tried to get at least 50 grams of protein a day and I just haven’t figured out how to do that much protein. I want to join your class but I’m not home enough right now to do it. I love your videos and I find it confusing when I look at other meal plans in conjunction with your plan. I don’t eat a lot of bread but I really do crave a nice crunchy slice of sour dough bread once in a while. Will it be really bad to not completely follow your recommended diet? Am I beating a dead horse??? Thank you again. I wish you were my neighbor!!!😊
Hi!! Thank you so much for sharing this. These are general recommendations, it is always best to inquire with a specialist so that you can be provided with a custom plan specific to your needs :)
This gives me hope. I’ve rapidly list bone after going off hormones due to cancer scare (it wasn’t). Anyone in South Africa here (preferably Durban) and can recommend where to go for functional testing. I was only put on calcium and vitamin D 7 and lost 10% in my spine from osteopenia to osteoporosis within 18 months.
Yikes!! Have you spoke to doctor about medications, diet, weights and exercise appropriate (be careful with exercises)???
I’m glad you found this helpful! Unfortunately, I don’t know anyone in your area who could be helpful. Keep looking and see if you can find someone who does similar testing. We do offer international options as well, but our ability to provide services as limited because of international law. Reach out to our team for more information.
Hi, this was very informative, especially regarding protein.
I mostly am a vegetarian but now having osteoporosis, I'm going to add animal protein. Thank you
Thank you for being open minded. Keep us updated on your progress!
Try fish if you don't want too.much red meat
I’m a vegetarian & drink Ensure 30 grams of protein daily. I, too. have osteoporosis & have broken my leg from a fall. However, I could never go back to eating animals.
@@uwsgrrrl9981 That's a choice you are free to make. I have a few patients that choose to avoid animal products and we are able to get them to adequate protein but it's tough for sure. Wish you the best on your journey.
@@Dr_DougLucas thank you
Very informative. I was Vegan for 3 years and Vegetarian for 4 years. Recently diagnosed with Osteoporosis 3.2 Dexa scan. I now eat fish. I love fruit and vegetables. Unfortunately I must give up sweets and carbs. I have been going to the gym 3 days a week and am now a trampoline owner! I found this video very helpful but I don’t like meat. IGetting my protein up to the proper level is going to be my goal among kicking carbs to the curb. I am m taking supplements for my bones. Too long to explain the details but if you could just let me know if fish is OK? Thanks Lauri Castro
Hi Lauri,
Congratulations on taking control of your health and getting granular on your goals. We encourage everyone but especially our vegetarians and pescatarians to use a tracking app to track protein intake. You could use it to track carbs too. We start with 1g/lb of desired body weight and try to get that in 3-4 meals/day. Doing that with vegetarian sources with fish is possible but challenging, especially if you are attempting to reduce carbohydrates. Fish as a protein source is wonderful but eaten daily may expose the eater to heavy metals and other pollutants in our oceans and waterways. Biasing toward smaller fish can help. Smaller fish like anchovies, sardines etc. They don't bioaccumulate toxins like larger fish.
Fish in general doesn't provide the same level of some of the nutrients of red meat either. B12, creatine, iron and more. You don't have to eat red meat but it helps to understand what a diet without it will need to replace and consider replacing those things. Again, tracking can help identify deficiencies.
I hope that helps.
Hi,
Thanks for your comments.
I too don't care for red meat but do add turkey and lots of different kinds of fish. My dr said BMD is the gauge and not the Dexa. Either way, I've changed my diet.
@@bonniebraga1785 Well, BMD is measured by DEXA so make sure you are looking at the correct gauge.
@@Dr_DougLucas
Can you tell me a good app to track protien
@@patriciaboatman8423 We use the paid version of Cronometer with our patients.
Thank you for your work and willingness to help. Your take on milk confused me completely. Dr Mark Hyman and Dr. Todd LePine say that every glass of milk you drink increases your chances of getting osteoporosis. I have heard Dr Hyman also say that in countries where they don't consume milk there is almost no osteoporosis. I would love to know what is correct. All the best.
Hi Deborah,
I've heard their take on milk and I respect their opinions but I think there is more nuance to the question. Looking at a culture that doesn't drink milk from an epidemiology perspective will create a tremendous issue with confounding variables. Why do they not drink milk? What else do they not do or do do that would improve their bone.
Dairy is inflammatory to a large percentage of the population. We test Whey and Casein tolerance as well as options like other mammalian dairy to find the right fit. I don't think we need to avoid a good source of dietary fat, calcium, vitamin D and other nutrients to improve our bones. That doesn't make sense. However, knowing if someone tolerates dairy is an important and answerable question.
For many getting adequate calcium through diet without dairy is tough. Taking more calcium supplementation than necessary has risks. So, I recommend finding the dairy that you can tolerate, if any and use it to your advantage.
I hope that helps.
Your videos are so informative. Thank you.
If I add in whey protein powder to kefir or milk to boost the protein - is that ok? Is it blocking calcium in anyway? Thank you, again!
Hi Kim,
Sounds delicious. I haven't tried that. Let us know how it goes. I wouldn't think it would be an issue with absorption as whey and calcium come together naturally in nature. Let us know how it goes!
@drdouglucas thank you, again, for your help! Trying to figure all this out and help my bones get stronger!
@@kimw5533 Keep up the good work! You may want to consider joining our free master class.
@@Dr_DougLucas I did! ☺️
Thanks for the useful information. The acid/alkaline explanation was new to me... having only heard warnings about "acid-forming" diets pulling calcium out of bones. My question is: did I hear you recommend 30 grams of protein per meal... and that at 200 lbs the ideal daily protein intake would be 300 grams?? My math tells me that would be 10 meals a day. Is that really doable? Did I misunderstand what you were saying?
Both of those things are true but clearly to get to 200g you would need more than that per meal. We recommend at least 30g/meal and probably maxing out around 50 depending on gut function. I personally am around 200 pounds and aim for 200g protein in maintenance. That is 4 meals at 50g/meal. Or 3 meals and a protein shake. Easy.
At 11:02: lactose is NOT a milk protein; it is a milk sugar. It is broken down by lactase, an enzyme in the stomach. Some adult people lack lactase in sufficient amounts to deal with fluid dairy products. They typically can tolerate fermented dairy like yogurt and cheese, because the lactose has been predigested by the lactobacilli which are the basis of yogurt/cheese formation.
Thank you for your feedback!
In this video and some of the others I've watched, you state that certain foods are acceptable "depending on your carbohydrate tolerance." Can you explain what you mean by that? Are you talking about possible food sensitivities? Or something related to sugar? Or individual metabolism and how individual bodies process carbs? Thanks in advance for your answer.
Hi there. This is a term I learned from my wife Dr Ashley Lucas. She has a CZcams channel too and you could learn a lot there. In short though carb tolerance is the amount carbohydrate you can consume without negative impact on metabolic health.
Saludos, quisiera saber de un buen médico que pueda visitar....tengo osteosporosia lumbar y tengo 51 años...le agradezco toda esa información y la ayuda que me pueda brindar.
Lo Siento. Estoy aprendiendo espanol, pero no puedo leer tu pregunta. puedes enviar en ingles?
I seed cycle for hormonal health. I eat the seeds ina a smoothy with berries and kefir. This is what naturopath commented about me doing this: "Berries and other fruit contain citric acid which pulls minerals from the bones. Sugar in foods hinders minerals so you lose some of the minerals in the seeds. It would also hinder any vitamin C and minerals taken within the next six hours." I would really appreciate your considered opinion about this.
Not sure what they are trying to get at there. I think they are looking at a possible mechanism but that’s not been demonstrated in literature that I’m aware of.
Thanks for the information. Is low fat Fage Greek yoghurt ok as still has high protein or does the fat level matter? Have been diagnosed with -3.5 in the spine despite good vit D calcium and weight training and exercise. So at a lost to why
Understanding why is critical!! I prefer full fat for better absorption of nutrients, taste and satiety.
I am a vegetarian. I drink very little milk but do not eat eggs. I eat cheese.
How can I maximise my protein intake? Are sprouts good? Protein powders? Thank you for helping us in so many dimensions
Hi Shaila,
It's tough to get adequate protein through an exclusively plant based diet. Best sources are going to be:
Soy products: Soy products, such as tofu, tempeh, and edamame, are a great source of protein for vegans. They're also versatile and can be used in a variety of dishes, from stir-fries to smoothies.
Nuts and seeds: Nuts and seeds, such as almonds, peanuts, chia seeds, and hemp seeds, are high in protein and healthy fats. They're also a good source of other nutrients, such as magnesium and vitamin E.
Vegetables: While vegetables aren't as high in protein as other sources on this list, they still contain some protein and can contribute to your overall intake. Some of the best vegetable sources of protein include spinach, broccoli, and Brussels sprouts.
Protein powders that contain all the essential amino acids like pea protein can be helpful too.
I recommend my patients get north of 1g/lb of body weight for optimal muscle and bone health.That can be done on a plant based diet but it has to be well designed and very intentional.
@@Dr_DougLucas thank you so much for your detailed answer.
@@shailashah345 You're welcome!
Thank you for providing such valuable information. Can't wait for more videos on osteoporosis !!!!!
Thanks Gina! More on the way. Anything you’d like us to cover?
@Dr Doug Lucas Strontium please ...is it recommended ??
@@ginarobinson9078 Ah! I just recorded a video on it. Should be released in a few weeks. Short answer is yes, but with some caveats. Recommendations are VERY confusing in this space because most people want to pick the good findings from the drug literature but ignore the risks or vice versa. There are some human studies to go off of!
Dr. Lucas, does having a higher calcium intake, and higher protein intake affect cholesterol ratios and levels? How to mitigate those effects and still maintain high protein and calcium?
Hi Susie,
Dietary cholesterol and blood cholesterol are not closely associated in most people. Meaning that the cholesterol you eat is unlikely to strongly effect your blood cholesterol. Some people are saturated fat sensitive and that can effect your cholesterol through an inflammatory pathway. Protein can get wrapped into that conversation but in general you can get adequate protein from either a low or high saturated fat diet so figure out what's right for you and eat accordingly. I have not seen supplemental calcium have an impact. Dietary calcium from dairy could have an impact on serum cholesterol through saturated fat again depending on what you are consuming. I hope that helps.
Just discovered you!!. You look to be in great health. Great info on protein...and it's a fact that we humans evolved due to eating bioavailable, animal proteins. Its the optimal human food. I'm hearing that Calcium supplements are not ideal, for bone health. So, it's best to get calcium through our foods? What amount of Calcium, per age, weight and bone health, please. Thank you
Hi! Checkout my video called "Stop taking calcium supplements! A Critical Look at Current Recommendations for Osteoporosis." This might be helpful for you!