Proven Ways to Increase Bone Building | Increase P1NP
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- čas přidán 21. 01. 2024
- Proven Ways to Increase Bone Building. In this video, Dr. Doug Lucas explores proven ways to boost bone building by focusing on increasing the P1NP (Procollagen Type 1 N-terminal propeptide) biomarker, a key indicator of bone formation. 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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00:45 Why do we want to increase P1NP?
03:25 First Study
8:02 Second Study
10:04 Third Study
12:10 Masterclass Registration Link
12:30 Supplements
14:50 Hormones
17:45 Conclusion
18:48 Free Bone Foundations Course
19:45 Health Span Nation Link
Study Link 1: pubmed.ncbi.nlm.nih.gov/36884...
Study Link 2: pubmed.ncbi.nlm.nih.gov/36108...
Study Link 3: pubmed.ncbi.nlm.nih.gov/32205...
INTERESTED IN OUR OPTIMAL BONE HEALTH PROGRAM? Click the link below to speak with a specialist! Click here: www.optimalhumanhealth.com/me...
SIGN UP FOR MY FREE MASTERCLASS USING THE LINK BELOW!
Click here: www.optimalhumanhealth.com/bu...
Masterclass details: Hosted by Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, you'll gain insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal.
HEALTH SPAN NATION: www.optimalhumanhealth.com/pr...
JOIN OUR FREE BONE FOUNDATIONS COURSE AND UNLOCK ADDED BONUSES: www.optimalbonehealth.com/bonus
Purchase the hardcopy of "The Osteoporosis Breakthrough" here: www.amazon.com/Osteoporosis-B...
I would be grateful if you could consider sharing your thoughts by leaving a review once you've had a chance to read it. Your feedback can inspire others on their own path to bone health excellence. You can leave a review here: www.amazon.com/product-review...
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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
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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/
Instagram: / dr_douglucas
Facebook: / drdouglucas
Linkedin: / doug-lucas-b0243522
#osteoporosis
#biomarkers
#bones
Dr. Doug, I absolutely appreciate your content. Respectfully, I must ask that you reconsider and eliminate the blinking lights on the model of your logo. In my opinion, it adds nothing to your presentation and in fact is very distracting. If I look away from it, I miss your charts and stats regarding titles and sources to find evidence and studies. Your video presence has good impact without the lights, which detract and interfere with focus on content. Thank you for your tremendous efforts to educate and clarify complex information for those of us whose lives are affected by loss of bone health. Yours is a trustworthy presence and source of immensely helpful and encouraging information.
Thank you so much for this feedback, I greatly appreciate it. I am glad you are enjoying them!
I cover it up with my left hand (watching on an iPad).
I like the lights. They go well with the shirt.
@@peggycartmill8019 So you don’t care about the dozens of people who agreed that the lights are distracting, and in one case, a concern for triggering a seizure? Interesting.
Yes, please stop the flashing display. I had to block it on my screen to be able to focus on your presentation. Sensitive to strobes and such …
Great video and content. But….can you turn off the logo? On the video they are flashing and it doesn’t help you, because my eyes keep going to the flashing lights.
Yes! Thank you for this feedback
That light and logo are awful. I agree. Can't watch. Will listen. @@Dr_DougLucas
But it looks great though!
Yes, hecka distracting
Yes please turn it off. I hope you didn't have to pay anyone for that. Otherwise really great content, thanks!
Rewatching again. And still learning more!!
Yes, I always recommend watching twice. A lot of info to retain! Thank you for watching!
Oh please! I must agree. The running, flashing lights are very difficult my eyes. I love your very informative videos.
Thank you for this feedback. The light will be turned off in all future videos!
@Dr_DougLucas
Thank you Dr. Doug, for understanding some people are sensitive to lights that are bright, flashing, running .
Your content is so valuable to pass up 😊
@@kerenstar13 Thank you so much, very glad to hear you enjoy them!
Thank you so much for all your hard work ! I am so grateful for you and giving us so much to work with.
Thank you for your support, I greatly appreciate it!
Thank you for reviewing and discussing current research results! I love your clear, very thorough explanations and carefully balanced approach to the prevention and treatment of osteoporosis.
Thank you for watching, I appreciate your support!
Dr. Doug, I’m so happy that I’ve found your channel. Thank you so much for the invaluable information. I’m having a hard time watching this video due to the flashing lights on your logo sign on the wall behind you. If you can turn off the flashing I’d really appreciate it!
Thank you for watching! And yes, the sign will be turned off for all future videos, I apologize!
Great info!!
Thank you for watching!
You are a God sent! Great research and delivery! I just learned a lot…impact and resistance is top! Im trying👍
I sharing with my 60 plus gang😉👏👏👏
Thats great!! Thank you for watching!
Brilliant as always thank you ❤
Thank you for watching!
Dr Doug you truly are a g-d sent. So much valuable info. I wish more doctors were as knowledgeable in transmitting this information. I would like to receive your free guide and join your workshop. How to do it? Thank you and keep
Doing your good work.
Thank you for your support, I am glad these videos have been helpful!
Here is a link to the Bone Foundations Course --> www.optimalbonehealth.com/bonus
Thank you, Dr.Dough, for sharing your knowledge with us. You tell us more than our doctors told us. Please keep doing what you are doing. We appreciate you so much
Thank you so much for watching, I am glad to hear that these videos are helpful!
Dr Lucas. An indepth presentation, unbiased and succint. Really appreciate all your hard work. I have shared your videos and look forward to your help in navigating the mass of information.I am struggling with the push from my Endocrinologist to take Prolia ! Thx. Reg Nurse Canada.
Thank you for this feedback, I greatly appreciate your support. 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
Another amazing, informative and valuable clip. Thank you! Once again, really appreciate your knowledgeable and expertise being shared 🎉😊
So glad you enjoyed this video! I greatly appreciate your support!
Excellent!
Thanks for watching!
Thank you so much ❤
Thank you for watching!
Resistance training is best. Good to know.
It sure is!
❤ Yayyy!!
Thank you!
I'm doing this to help my cognitive function!
I did it!
Thank you! ❤
Wonderful! Thank you for watching
Thanks!!
Thank you for watching!
Thank yo so much!
Thank you for watching!
Thank you
Glad you enjoyed it!
I found your channel very recently and I just wish I had found you earlier - all I have seen so far has been exceptionally good and your videos have provided lots of revelations and answers to my questions about osteoporosis. I am very much looking forward to new videos as well as to going through all your old content.
In this video, you mention that resistance training is king, but you also talk about the benefits of impact training. For a person with osteoporosis who is still very, very fit and sporty, what are the best forms of high-impact training?
Hi! Thank you for your support, I greatly appreciate it! Checkout the video on my channel called "IMPACT TRAINING & OSTEOPOROSIS | OsteoStrong Research with Dr. Doug and Dr. John Jaquish" if you have not yet.
Thank you 😊
Thank you for watching!
We had a week in Slovenia in 2008. Took a bus trip into Ljubljana for the day, during which we had a boat trip on the river. Thrilled to see a beaver at close quarters!
Thanks for sharing!
Would you ever be willing to do any type of video on the best practices and best current hip replacement prosthetics / surgical preference? That would be awesome. Maybe something that goes on to expand toward what makes a good joint-based prosthetic in general. No idea if it would be for everybody but I'd find it super interesting!
Yes! I will add this to my list
I can get organic dried black currants at my grocery store. I’m glad to hear they are good for bones (maybe similar to prunes).
Thats great!
Also can you do a video on weighted vests and whether they can help?
Hi! Checkout the video on my channel called "Weight Vests for Osteoporosis? Do They Really Build Bone?"
I love your content and have learned a tremendous amount of valuable information. One quick comment: I am a numbers person so it would be wonderful if you could start using actual absolute numbers instead of saying "low" or "high" as it pertains to CTx and P1NP. Especially now that many of us are measuring our own values. I understand that we don't have a really good handle on what the values/ratios mean but it has always been my pet peeve when someone says "high" or "low" or "big" or "small" without quantifying it. Thank you!
He does link some studies in the video summaries, so figures should be available
Thank you so much for this feedback!
Thank you for this P1NP video! U finally mentioned impact training as in jumping. I had asked you months ago if jumping can help but you said there were no studies to show that it helps. From the amount of information I collected, jumping and hopscotch seems to help a lot. Would you be able to do a video focusing on impact training in future Dr?
Yes, I have one video on my channel about rebounding. I will do an updated video in the future!
@@Dr_DougLucas Yes i have watched that rebounding video earlier. Am not too keen on that. Also watched your vibration videos. Hoping for your consideration to do impact training focusing on jumping video in future. Thanks Dr!
Dancing helps. Folk, contra, square are often overlooked but great cardio with lots of bounce. Plus the music and happy dancers keep you moving longer and not bored. Mental boost for music, coordinating with dance moves and socialization.
Great info..I started with a new physician recently and he was just fantastic. Went along with my distaste for current meds for this condition and praised my approach. I feel great with this. I need to find a way to do the weights at home. I do hand weights and bands and body weight, jumping etc now. Closest gym is an hour away, so not something I can keep up. Some recommendations for this kind of situation?
Also, I had grand mal seizure years (30+) ago.. but is still very careful about flashing lights. I feel awful when I watch your videos now..I am now forced to just listen to them while I walk with earbuds. Please!! I see others mentioning it.. trigger warning perhaps?
Thanks for another interesting video.
One thing I like is using a kettlebell and going along with a CZcamsr. There are several great ones. You can Google for a 5 minute,then a 10 minute etc, build your way up. You could start with a 10 lb. you are used to working out.
Checkout the video on my channel called "Maybe the Best Alternative Exercise for Osteoporosis That You Can Do At Home?" And yes, I apologize. The light will be turned off for all future videos.
Thank you! Impact protocol - looking forward to hearing that. I have started adding jumps from about 18 " to my lifting routine and I am really enjoying them.
Glad to hear that, thank you for sharing!
What kind of jumping are you doing, if you don’t mind me asking???
I think I heard something about currants and bone health a while back and tried to find them at Publix here in Florida. I used to eat them years ago while dieting. I think they were fairly low in calories and similar taste to raisins. Can't find them now at Publix. I do wish grocery stores (esp. in places like Florida with larger older population) would carry and promote products that help with issues like osteoporosis but I guess they don't make the kind of money that something like Doritos does. Love your content. I've learned so much about how to take charge of my own health.
Yes, some of this is tough to get in certain states. Glad these videos are helpful, thank you for watching!
Hallo Dr Doug, thanks for this very useful video on how to boost P1NP acrivity. In terms of supplementation, i have heard that creatine can be beneficial. Can you please talk about its use in your practice
Yes, thank you for this feedback!
Respectfully, I ask that you remove the blinking lights on the model of your logo. Thank you! I am one of your patients who did take Reclast in the past and my P1NP and CTX are both extremely low. If you find more studies on French Pine Bark extract, please include the information in the future. You may find that more people who were carb eaters and now 1 gram of protein per pound of body weight eaters may begin having elevated cholesterol. French Pine Bark Extract may be interesting addition to the toolbox. I never miss one of your videos. I am grateful.
Thank you for sharing this! I appreciate your feedback!
For all those in Ontario Canada who thought you can not get a P1NP test done. You can through Dynacare. They have a few in the general Toronto area. You just need to get a GP\family doctor to do the request. It took a bit if work to find out who does it here! Someone here in these comments said you can not get it in Canada. You might have to be pushy with your GP. I am seeing my doctor about it this month. CTX is done here too but P1NP sounds like the right one to do as per Dr Doug in the master class session too.
Thanks so much, that’s great to know!
Thank you for sharing this!
In BC not allowed by my GP!
I found out in Ontario the availability of this test is being monitored for demand. It sounds like it is a trial only that is about to end. Testing to see how many doctors are requesting this test and how many are interested ipaying for it. It will not be available soon I think.
Black currant gel caps are commercially available at Swanson
Thank you for sharing this!
Hi, I don’t see the link to the free bone course. Please share that with me.
I love the info you provide.
Thank you!
Hi! Here is the link --> www.optimalbonehealth.com/bonus
This is what I much rather do I would much rather lift weights do squats deadlifts as heavy as I can and eat healthy and eat protein, I would much rather do these things than to take those horrible drugs with the black box warning that might destroy my digestive system, I wish more doctors would recommend strength training and high protein healthy diets versus giving out those bone drugs that come with warnings and side effects
Right? Side effects of healthy exercise and diet are improved health overall.. much more preferable to the side effects of the drugs. Diet and lifestyle are always my first choice if I have the ability and time for them to do their thing.
My doctor recommended
The shot and calcium
I refused the shot , and the nurse got Angery and said why are you here if your not going to follow our treatment plan !
@@ritaschultz6859I hope you told her to keep her place.
Yes, I agree! Thank you for sharing this
@@ritaschultz6859 it's very upsetting and weird when a doctor or a nurse gets mad at us for not wanting to put something in our body that might do more harm , it's like what do they care they're not the ones that are going to suffer the consequences and side effects ,, those types of medical people have no compassion,, why are we here? The real question is why are they here?
I know this is probably a completely different issue that you are discussing but l am desperate here. Please is there anything that can be done about bone loss in mouth area for oral health. Please any help at all would be greatly appreciated. God bless for all the help you give.
Unfortunately, I’m not a dentist but I would recommend to my patients to avoid antiresorptive drugs that could make that worse!
There are Onero clinics in WI, NY, & NJ. They have proven success even in very frail individuals.
Thank you for sharing this!
I only knew about the one in NJ. Still none close to me. I'm going to try to get my physical therapist interested in licensing their program.
When my brother was a young man he served in the army. The constant training gave him extensive stress fractures in his legs that required hospitalization, and he was by no means the only one. I hypothesize that his bones were unable to adapt quickly enough to the added stress. It would be interesting to see if information is available about bone health in medium to long term runners. Perhaps age is a factor. And yes, please turn off lights during video, it is definitely unpleasant. Or at least get some that do not blink.
Thank you so much for sharing this!
I've been taking Fosamax for 9 months, and I'm getting shorter. Time to see my doctor.
Thank you for sharing this!
Time to go off Fosamax!
I took it for five months and I shrank....my feet grew too.
Hi Dr Doug, I read the first study about the runners and resistence training and I was wanting clarity. You mentioned doing squats and that would include using a bar bell or kettlebell when doing them. Correct? This is what have restarted doing in the last few months. Thank you.
Great question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
The currant supplement is pronounced current, and black currant seed oil has been available fo7r decades as far as I know. I'm pretty sure I used to take it. By the way I kind of like the lights but I keep my screen a little bit dark.
Thank you for sharing this!
Regarding bone building, what do you know about KoAct (calcium collagen chelate and calcium fructoborate) or ch-OSA (choline stablized orthosili-something acid) as collagen supports. Both are claimed to have studies linked to their use. Do you have a video that discusses the role of collagen supplementation or collagen generation supplements in bone health? Thanks.
Checkout the video on my channel called "Collagen for Osteoporosis? Facts and Fraud"
Thank you for your informative videos. How can a person with arthritis on knee & hip do high impact jumps? Doesn’t jumping increase the risk of joint break down/ fructures? This issue was never mentioned in many discussions on osteoporosis exercises. It’s a dilemma I am facing but can’t find the answer.
Hi there. Osteoporosis and arthritis often exist together. We see many of these patients participating in impact training without exacerbating arthritis. It is certainly possible so we recommend starting this kind of training with a therapist or trainer who is familiar with this kind of training.
Thank you for the advice.
Thank you for sharing and watching!@@armidasanjose6331
Indirect benefit of Pregnenolone through hormones maybe worth looking at. Some functional MDs use for OP. Edit: found anamorelin study but links helpful. Study in 2015 on same drug. IGF1 levels also incr in both. Too bad not free full open access on newer. Hoping to thru contacts. Maybe start online library of these esp OP related. Other MDs on YT, ie Dr Mobeen Sayad, did this for small fee.
Thank you for sharing this!
I am curious whether gender and age was taken into consideration regarding increasing P1NP with resistance training. Was the percentage growth as high for postmenopausal women vs young men? I assume it does have a favorable impact, but curious if the study finds a difference based on age and gender?
I generally look for studies on our population of interest. Women aged 40 and up and post menopausal women. Most studies that use these biomarkers are also working with this same population of interest.
Have you seen anything that compares the effect on bones with muscle resistance training for strength (low reps 1-5 w/ higher weight, like powerlifters) vs mass (higher reps 8-15, like bodybuilders)?
Healthspan info often talks about sarcopenia as we age being a risk factor (for many things) which can be combatted by muscle mass ahead of time, yet there is info about being able to increase strength as we age not as affected as the muscle mass (or the ability to gain mass once in the sarcopenic age ranges).
Most of the bone density info I have found seems to only compare muscle resistance in general with impact and/or aerobic/cardio--not powerlifting type for strength gains vs bodybuilding type for muscle mass.
There is some literature that compares number of reps for muscle gains (usually measured in mass or size, so bodybuilder goals), but I'm not clear how those measurements translate to bone gains.
I'd really like to see something that has people go to failure (of good form) or maybe 1 or 2 RIR with every set using the same exercises as each other and same number of sets performed the same days per week, but with a different number of reps (using weight sufficient to accomplish that).. and then measure P1NP, CTX, maybe REMs, and DeXA. Sigh, one can hope...
Try looking at the Liftmor trials conducted by Belinda Beck from Australia. Her trial used 5 reps x 5 sets lifting at 80% max single rep twice per week, and included deadlift (which she says is the critical exercise), overhead press, barbell squat and drop jumps. The outcomes of that trial were fantastic and were unique in that it was a good study of high impact, high intensity exercise on post-menopausal women. Doctors often say don’t lift weights to older women, but the trial demonstrated that it is safe IF SUPERVISED and effective IF PROGRESSIVE. As she says, the bone needs stimulation at that 80% rate to improve bone density. I am undertaking her ONERO program that was based on the Liftmor trial and whilst taking care with excellent technique, the idea is to progressively load the bone at that %. So, my single rep max for the deadlift was calculated at 40kg. I started with basically wooden plates and am currently lifting 36kg. My barbell squat is 16kg (max 20) and overhead is 10kg (max is 10). I’m not entirely sure that the calculations for the max weight are rigorous enough, but the other factor involved is the physical limitations of individuals with disc, joint and arthritic conditions a factor. My personal approach now is to specifically undertake “bone” exercise along with cardio and other strength work to build muscle and avoid sarcopenia.
@@magpiegirl3783 Congrats on your progress! :) Thanks, I actually am familiar with the LIFTMOR RCT, as it was done back in 2015 I think it was (but published in 2017). After reviewing it again, I think some of the references they provide might be helpful more helpful for what I'm looking for than that particular study itself.
LIFTMOR was inspirational to me when I asked for my first DeXA and discovered my low BMD, well within the osteoporosis range. It was a good trial to show that postmenopausal women with non-ideal bone densities can actually safely lift weight ans not just do low intensity balance exercises, etc. (which I believe it was designed to do). Unfortunately the trial itself design doesn't show what I'm looking to figure out right now.
The intervention program not only had strength types of muscle resistance (80% 1 RM), but also impact movements. The groups had different exercises (intervention had deadlift, overhead press, and squat in addition to the jumping chinups with drop landing), and the control group's program (walking, lunges, calf raises, standing forward raise, shrugs in addition to various stretches.. all starting with bodyweight and progressing to a max of 3Kg handweights during the final month of that control program) was "designed to improve balance and mobility but provide minimal stimulus to bone."
I'm going to see if any of the references fit more of what I'm looking to find. Thanks and well-wishes! :)
@@magpiegirl3783 Congrats on your progress! :) Thanks for the trial suggestion, I actually am familiar with the LIFTMOR RCT, as it was done back in 2015 I think it was (prelim in 2015, final published in 2017). It was inspirational to me when I asked for my first DeXA and discovered my low BMD, well within the osteoporosis range. It was a good trial to show that postmenopausal women with non-ideal bone densities can actually safely lift weight and not just do low intensity balance exercises, etc. (which I believe it was designed to do), and actually gain some bone too.
Unfortunately it doesn't show what I'm looking to figure out right now. After reviewing it again I think it's possible its references might yield something closer to my current search, so thanks for suggesting I look at it again.
Some of the reasons why it doesn't fit what I'm trying to figure out is it wasn't comparing similar muscle building resistance programs of strength vs size.
The LIFTMOR intervention program not only had strength types of muscle resistance (80% 1 RM), but also impact movements. The groups had different exercises (intervention had deadlift, overhead press, and squat in addition to the jumping chinups with drop landing), and the control group's program (walking, lunges, calf raises, standing forward raise, shrugs in addition to various stretches.. all starting with bodyweight and progressing to a max of 3Kg handweights during the final month of that control program) was "designed to improve balance and mobility but provide minimal stimulus to bone."
I will be checking out those references to see if they have more of what I am looking to find. Thanks for the suggestion, and well-wishes! :)
How does that convert to pounds?
I think you may be over thinking it. Both are great if they can be done safely. The difference between the two is negligible, especially for an untrained population.
Dr, Thank you for mentiong NTX testing with urine. I will definitely ask my GP is it can be done as CTX is way too expensive to continue to test in my country. Would NTX results be just as good as CTX for bone resorption understanding?
I'm not well trained in NTX. I'm not sure if the switch to CTX was for convenience or accuracy.
Ironic. I started running at menopause, which corresponded to a diagnosis of Hashimotos. I was 49, and I had done strength training, and I walked, but these did not appear (even once I started taking thyroid hormone,) to keep my weight under control. A couple of friends had joined a local marathon training group, and beinh a little competitive, I thought, "If THEY can do it, I can." And I learned to love running. One thing I liked about their training was that they did NOT have you run miles and miles every day, and it turned out that the year I actually ran our local marathon (after three years of running with this group,) I was also going to a "functional training" gym, where my bones SHOULD have been getting all the good stuff, and it was too much for me to also run for 30 or 40 minutes (mostly my leg muscles were just too spent by Saturday to do the long run.) So I worked out at this gym 4 days per week, did the long run on Saturday, and found it very doable.
I couldn't afford to keep paying for this gym membership, and it did seem I was having a harder and harder time (just always SOo sore,) but I kept running. One marathon was enough, but i still did half marathons, 10k events, my first ever Hood to Coast relay (where each runner would complete 3 legs of between 5 and 7 miles in a 24-30 hour time frame,) and then did my last major running event in 2019, a Ragnar trail relay (where at least one tumble was pretty much guaranteed, because fatigue and roots are not a good combo.)
Covid threw a spanner into a lot of things, and I struggled to run as much in 2020, but I did work out at home (lots of online options offered free that year.) By 2021, it was just starting to be hard, AND I was starting to feel it in my back. I was starting to feel lots of things in my back, and now I know why: I had probably progressed to "severe" osteoporosis...I don't know, 5? 8? years prior. I'm not blaming running for my propensity to lose bone, but also ironically, I had heard that distance running broke down muscle, and as I'd always had "thunder thighs" i kind of wanted that. Kind of makes sense that it would also break down bone, but--my mom had told me her doctor told her running was the best thing she could do for her bones, so...I was doing the right thing in that regard, i thought. Oh well. My body absolutely will not tolerate running now (three attempts, three injuries to my back; finally learned.) It's not "all good" but I'm certainly learning a lot. Unfortunately, physical therapist doesn't think I'm strong enough for "Starting Strength" yet (where squats and deadlifts are the foundation of their method,) and I might agree, but how do you get stronger without things that make you stronger? (I'm still doing squats with dumbbells.)
This is very interesting, thank you so much for sharing your story!
But what should/can one do in this case?@OptimalBoneHealthwithDrDoug
Good information but I i'd appreciate you slowing down.. thank you!
Check the transcript
Thank you for the feedback!
Click on the gear (settings) and change playback speed to 75%.
Hello - at end you mention jumping improves bone density. But earlier you mention running of little benefit and maybe detrimental but isn’t running a little like jumping with each step? Or jumping is short duration unlike running with the smaller jumps over long period so then bad?
I was going to ask the same question
With jumping you would put force through your feet, while running is more like bouncing off the balls of your feet.
One would need to work up to jumping. A physical therapist should be able to guide you.
I started doing a program, under guidance, which begins with heel drops and will focus on proper form as I work up to jumping.
Agree with what’s said here. It’s the frequency and intensity that matters.
I recently read that strontium is debatable when helping with osteoporosis, and that it stays in your system for up to 10 years, skewing your bone density scan. Dr. Doug, do you know anything about this?
Not sure about the clearance but I would assume if it’s incorporated into bone it’ll be around for awhile! We don’t know if it improves bone strength but will have an impact on DEXA BMD. I use it for very low BMD only.
I so want to join the free class. I wish it could be done on a Tuesday though. It's my only day off of work during the week. I work 10 hour days😢
We send a replay link to your email after as long as you are registered!
How do you do weight lifting when the spine already has fractures from osteoporosis?
Heal, then train.
Will spine fusion even hold if my osteoporosis is so bad? Tscore -3.6. How to heal osteoporosis when cant exercise. Circular logic
I read several studies on Spirulina/Green Algae help build bone density of course most are not on humans but animals, what's your opinion on it?
I started the Jumping, Marching and Strength training plus walking 3 miles a day in December to help because my Great bone density at 51 in 2018 dexa and November 2021 dexa now last December 2023 dexa is showing Osteopenia in both Left and Right Femor neck after 2.5 years on Anastrozole for endocrine treatment after menopause for my breast cancer dx 1-2-19. Thanks 😊 Beverly
Thank you for sharing this! We discuss recommendations on specific supplements and minerals on our HealthSpan Nation network. You can find more information on it here --> www.drdouglucas.com/healthspan
For someone who cannot do traditional exersize I.e. MS , Parkinson’s etc, what is your feeling on building bone quality and/or density using the REMS device such as the Marodyne.?
Great question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Any thoughts on scoliosis with osteoprosis at apex of curve. I have heard of incorrect DEXA readings when there is scoliosis.
How come incorrect DEXA readings with scoliosis?
For sure. DEXA will be less accurate with deformity, arthritis and previous surgery. Get a REMS and look at other body parts for guidance.
Thank you for the information. If there are no supplements that are really good for bone grow/health then we should not be taking a lot of calcium that dr always preach, right?
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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
great and new info for me but trying to take notes was difficult...please slow down a little bit to better absorb the info. thanks.
Hi! Thank you for your feedback. Many listeners ask for me to speed up as the videos can be too long and dragged out for them so I am aiming to meet in the middle as best as I can :)
I was diagnosed with osteoporosis, 54 yo female, 5’9”, 155 lbs, no underlying condition, not taking any medication, low carb diet and keto for the past 20 years and I was running every day 3-5 miles average for the past 15 years. I found out about diagnosis by accident, after foot surgery and follow up x ray . My dexa scan has various numbers and some of them are in 4th stage of osteoporosis. I was given Fosamax, but refuse to take it. I was always low on vitamin D. What is the best course for me to take? Thank you 🙏
Thank you for sharing this! Unfortunately, I cannot provide specific recommendations for you through this platform but checkout our health span nation or masterclass! Both provide great opportunities to ask questions and get some more detailed information. You can find the links to both of these in the video description.
Hi Dr Doug
Is evista a part of the prolia group bisphosphonates?
Evista is a SERM. Estrogen receptor modifier. It acts similarly to estrogen but with different risks and side effects.
Thank you so much so I guess is it worth trying I have 30 days supply, from my doctor for two months now that I have not tried worth to try it? Idk but I really am a bad patient when it comes to medication, thank you tho for everything you do to teach people, your very trustworthy!
@@pambarrett39 That'll give you a sense of the side effects if you have any but not enough time to significantly impact bone quality.
Do you know if vitamin K2-7 is helpful in getting calcium supplements directly to the bone?
Yes. Also add Boron 3 mg and liquid silica 10 ml daily along with Vit D3 7,000 IU.
Agree with that! We have all of those on our list.
Thank you for this very interisting video. Can you give more details about testosterone for woman, which dosage... thank you
Checkout the video on my channel called "Testosterone and Bone Health. What Impact Could Hormones Have on Osteoporosis?"
If we're taking Fosomax, how do we make the determination as to whether we should stop? I've been taking it, as my doctor prescribed, since Jan 2021 (age 58). My bone-density test 2.5 years later showed an increase in density at the spine but no change in the hips after 2.5 years on Fosomax and resistance training. She said I could continue on Fosomax, which I've done, or switch to Prolia. How can we determine the best course for ourselves?
Hi! it is best to discuss your specific case in depth with a specialist so they can assist in deciding the proper path for you. More information is needed. If you are interested in learning about our program you may schedule a discovery call at this link-->www.optimalbonehealth.com/membership
Thanks again. Two quick questions: Is Pycnogenol the same as French Pine Bark Extract? That is one pops up in google most often when I search for it. Also, what kind of doctor would order or know about CTX or P1NP? My PCP only suggested taking high doses of calcium and nothing more after my last DEXA should mild osteopenia.
An Endochronologist usually but mainly to track how OP meds are working. My Ctx was ordered by a PA from Healthy Bone Program (since closed) that was an outreach of hospital's Orthopedic Dept.
Central Carolina Orthopedic Assoc. Dr. Bush. Sanford NC
I took Fosamax for several months about 20 years ago and developed ulcerative colitis. Exercise therapy was never mentioned. It took me about 15 years of pain and medication but now it’s completely healed. I’m still osteopenia but now I’m going the exercise route and have consulted with a trainer to help me with this.
I asked that question too (on the companion video last week.) Pycnogenol seems to be less expensive...wouldn't mind that. 😅
They are similar but not identical. Both have benefits but seem to be different. P1NP can be ordered by any doctor or on your own if you live in the US. Go through the bone foundations course to learn more about that. It’s free.
Would using a rebounder help build bone? It’s a controlled form of jumping.
Checkout the video on my youtube channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
The latest research in Zero gravity shows that bones need to be Flexed to grow and produce blood cells / hormones in the marrow. That means heavy weight training
Thank you for sharing this!
I think I'm tripping on that bizarre light behind you. Very distracting 😂🎉 💫
I apologize, this light will be turned off for all future videos.
Dr. Lucas, does rebounding qualify as impact training? Has rebounding been studied in relation to BMD, CTX, or P1NP? It is promoted as a remedy for bone health, but rebounding is noticeably absent from mention in your videos, at least as far I've seen so far.
Hi! Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
@@Dr_DougLucas Great! Thank you! I will look for that video.
Thank you so much for your support!@@janiceolch9301
Is walking barefoot beneficial to bones?
@@laurarobertson7259 Not directly. But it is good for feet :)
Do prunes and green kiwi fruits help bone density?
Checkout the video on my channel called "Best Fruit for Osteoporosis: Snack Your Way to Bone Health and Gut Health"
I have not taken any OP meds & only had Ctx tested, not N1NP because it was recommended I take a bisphosphonate which I never have. As you cover in your video, I was concerned bone formation would be suppressed along with bone breakdown with a bisphosphonate/antiresorptive med. Doesn't HRT also do the same thing as an antiresorptive med & suppress osteoclasts & therefore suppress osteoblasts? Thank you for your content.
Your welcome! The difference between bisphosphonates and estrogen is that estrogen is natural and naturally slows down osteoclast function. We see reduction in CTX from baseline but no where near as low as if on bisphosphonates. Additionally, testosterone pushes P1NP as well as progesterone. So, you improve the whole metabolism of bone rather than one side.
Is bone up ny jarrow a good bone building supplement?
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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
What about sprinting, rather than long distance running?
Likely better but not a reasonable solution for most people with osteoporosis. For younger more athletic people sprinting will likely build more muscle BUT not clearly more bone.
Would heavy weights be detrimental with scoliosis?
Great question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I have osteoporosis and had tow broken lumbar in my spinal so I did the surgery they fixed one lumbar to prevent bone fracture again do yo osteoporosis I took Forteo for tow years and not get any better so after 7 months from this injection doctor want me to take a Prolia injection every 6 months but am so scared and worry after what I heard about the Prolia . I don’t know what to do
Hi! Thank you for sharing this. Unfortunately I cannot provide specific recommendations like this through youtube. Checkout our next masterclass or health span nation! The free bone foundations course may be beneficial to you as well. All links are in the description of this video :)
Can HRT help regain done density?
Great Question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Dr Doug. I tried signing up for the master class in the past. I never got a link to join. Got an email telling me I’d get a link but nothing. Not in spam either.
Hi! Try this link --> www.optimalbonehealth.com/build-bone
Thank you. It worked.@@Dr_DougLucas
I was diagnosed with OP at age 40 and now I'm 66. Recently my P1NP was measured at 56 and my CTX was 656. Doctors want me to take a drug and I am considering Forteo. I do exercise, walk with weight vest, ride bike, and lift weights. Would you say my numbers mean I should take a drug?
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
I think boxing would be a good exercise too, as it's high impact?
Great question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
What about heel drops? Is that enough impact to build bone? I try to do 400 a day.
I’d love to see a study on it! I do recommend them though.
Unfortunately, I can not watch the video with the lights flashing. I’ll turn the screen away and just listen.
The sign in the back will be turned off for all future videos. I apologize for flashing!
Awesome. I appreciate what you share. Thank you 🙏
Thank you so much for your support!@@ElizabethEllisCoach
So, if you can't build bone while on bisphosphonates, does resistance training still provide benefits (being strength which can help prevent falls)? It is interesting that anabolics like Evenity require bisphosphonates (or Prolia) afterwards to lock in the gains. Is that because P1NP would be too high after Evenity?
You can still build bone on meds, it’s just reduced. I improved my lumbar spine by 1.1 in 13months with heavy weights and meds. That type of improvement can’t just be because I’m not destroying my old bone cells anymore there must of been some osteoblast activity in there. But I did break my little finger last year and it took 8 months to heal and be pain free which does prove that my osteoblasts must be somewhat suppressed
Keith McCormick DC, talks about why in his book, Great Bones. It’s because CTX rebounds a couple months after coming off an anabolic, basically osteoclasts working overtime to break down bone.
@@beyondfitrd he's a chiropractor, right?
Hi everyone. Yes, Dr. McCormick is a chiropractor but that doesn’t mean he doesn’t know what he’s talking about. He’s well read and his book is great. For the drugs and bone building. Yes, there is some building but not much. I see P1NP generally suppressed into low double or single digits which is very low. Evenity isn’t really an anabolic. It does some of both but both anabolic and Evenity are generally chased with an antiresorptive. However, this isn’t necessarily necessary! If you have a comprehensive plan in place you should be able to hold onto the bone gained. I’ve seen it in my practice.
What about boron drops?
Yes, they are great. We aim for 3mg
So I have a question ballet dancers who engage in a LOT of regular jumping , dancing , stretching and very difficult exercises. That they do for hours a day have a higher risk for osteoporosis and stress fractures and fractures in general. But they do jump a lot. At least as much as gymnasts. Why do they have such an increased incidence?
Great question! 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. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I am disappointed that you did not mention taking K2 Strontium Boron and D3 supplements as an aid to stopping bone loss. I have seen my loss of bone loss halted in my dexa scan in only 6 months after introducing these supplements and my Doctor was amazed as well as I was. Now continuing to see if I can reverse these numbers. 72 years old.
Hi! We discuss supplements in other videos, we also review this in our Bone Foundations Masterclass session.
Would a mini trampoline help improve bone density?
Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
What about Vit D, magnesium and Vit K2? Please comment on these. Thank you, Dr. Doug.
They are all great and required to build bone. Just not mentioned in these studies.
I'm confused... isn't running also a resistance and impact exercise? Why does the study presented indicate bone loss during running?
Running is a lot of low level impact. Not enough to stimulate bone. Additionally, runners are generally running too far, underfed and under muscled.
Thank you very interesting. I have taken pycnogenal ( F Maritime pine bark ) on and off since the early 90's. Saw a video of before and 1 hour after on live blood under a microscope it is amazing stuff gets the platelets moving and huge antioxidant I think it is better than aspirin to prevent blot clots. I also grow black and red currents they are a delight and you can buy them dehydrated instead of the oil. I am afraid to take Calcium but do take Vit D and also eat Natto with the K2 and other benefits it is also an anti fibrin which is good against clots one study said similar to heparin and will start to reduce artery plaque after 8 weeks. Scientists are looking at that for Covid damage and the vaccine damage with the clots that are not really blood clots. Hit the subscribe button and the alarm and looking forward to future and your past videos.
Very interesting, thank you so much for sharing this information. I am glad you are enjoying these videos!
With T-3.5 at 58 years, can I still have the chance of reversing osteo naturally?
Checkout our masterclass or health span nation if you have not. We are able answer more specific questions through those platforms. Links for both of those are in the video description :)
That was brilliant Dr Doug. I am in the gym twice a week weight bearing,heavy weights!!. Following the programme.Also high Protein diet. I came across this new trial think from Singapore. Its called Koact. I see you can buy it in the Uk. Don't know if you have any feed back on it. It helps to raise Bone density.Also can Testosterone cause breast cancer in Women. Not heard of any . Thanking you .
Thank you so much for sharing all of this!
Also, Dr. Lucas, where does one go looking for a trainer that is knowledgeable about the latest research on osteoporosis and exercise, who is willing to oversee resistance training at 60-85% one rep max weight? When I mentioned this to my PCP, she was alarmed. (sigh)
Start with a local online search. So many trainers out there. Maybe get advice from someone online like OsteoPorosis Trainer (Rachel Ridgeway) but then use a local knuckehead to monitor technique.
@@Dr_DougLucas Great idea for a workaround! I will look up Rachel Ridgeway. Thank you.
Thank you for your support.@@janiceolch9301
@@Dr_DougLucas P.S. Just fyi, I've interviewed a few local trainers, and today I had one tell me that unless I took medications for osteoporosis, there was not much I could do about my bone density. Obviously not a good fit, but sad to be confronted with the ignorance.
Where is your office located
Our program is 100% virtual!
Can stomping help gain bone density ?
Also a great question! Checkout my recent video on Heel drops!
Please turn off the flickering light on the wall behind you. It could induce migraines in susceptible people.
It will be turned off for all future videos. I apologize for the flashing!
Hi, unable to open all the freebies. Tried several times.😢
Hi! Below are the links to the Masterclass and Bone Foundations Course.
www.optimalhumanhealth.com/build-bone
www.optimalbonehealth.com/bonus
What about rebounding and jump rope if the person can do that?
Checkout the video on my channel called "Bounce Your Way to Bone Health? Mini-Trampolines vs Agility Training for Osteoporosis.What's better?"
I had asked a chiropractor about jump roping. He recommended not doing it, but I would guess it depends on your degree of osteoporosis. He felt fracture risk might be too great.
I can rebound (it feels good, but whether it helps my bones, I don't know,) but jump roping=nope, nope, nope. What I've learned this past year (as a person who has multiple fractures, most acquired through activities intended to build bone/make me stronger,) is that I can do impact as long as it's not too repetitive, or as long as the impact is...bouncy. And I don't have fresh fractures, of course.
@@cindylutz7442 thank you.
@@janeb441 thank you for that info
I, too, am finding the flashing lights on your logo making it very difficult to watch you.
The light will be off in all future videos. Appreciate your feedback!