Enhancing Bone Health at Every Age

Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors.In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss.I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performMomentous: https://livemomentous.com/performRenaissance Periodization: https://rpstrength.com/performTimestamps00:00:00 Bone Health00:02:43 Sponsors: LMNT & David Protein00:05:24 Osteoporosis, Osteopenia, Poor Bone Health00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts00:21:05 Lifestyle Factors & Bone Metabolism00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement00:29:52 Sponsor: AG100:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT00:54:02 Interpret: DEXA Scan, T-Score, Z-Score01:01:39 Sponsors: Momentous & Renaissance Periodization01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens01:12:50 Adults & Exercise, Progression, Load Changes01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density01:22:23 Tool: Bone Health Exercise Guidelines01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.

• No. of episodes: 22
• Latest episode: 2025-04-16
• Health & Fitness Science Fitness

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