Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health.Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day.In today’s episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs to change, why stronger bones are key to living more healthy years, and why declining bone health isn’t inevitable. Elaine explains why it’s not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body.By the end of the episode, you’ll know exactly how to protect your bones so they can look after you now and for many years to come.Could your bones be the missing anti-aging link you’ve been missing?🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health BarBuild healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOEFollow ZOE on Instagram.Timecodes00:00 Intro03:05 Are your bones dead tissue? The truth about bone biology08:08 Peak bone mass: the age your bones stop getting stronger11:06 What is osteoporosis? The condition you won't feel coming14:01 Spinal fractures and death risk: what the research shows15:53 What does osteoporosis do to your bones? The honeycomb explanation17:46 Fragility fractures: why older adults break bones from a simple fall20:02 Bone marrow function: what your bones do for your immune system22:48 The gut-bone axis: how gut health affects bone health27:01 Does stress affect bone health? The cortisol connection29:45 Is alcohol good or bad for bone health? The surprising answer30:16 Does extra weight protect your bones? What the science says32:13 GLP-1 drugs and bone health: the risk no one's talking about33:21 Muscle loss and bone density: why they're linked35:37 DEXA scan: the only way to know your bone density39:06 Osteoporosis medication: how doctors treat bone loss40:51 Best exercise for bone density: why walking isn't enough42:54 How much calcium do you need a day for strong bones?44:04 Vitamin D and bone health: why you need it to absorb calcium45:41 Why vitamin D deficiency is common in sunny Australia47:22 Does HRT protect your bones? The benefits and risks explained48:31 Do weighted vests improve bone density? What the evidence shows49:44 How to improve bone health: the first steps to take📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiThe Appetite Reset by Dr Federica AmatiFood For Life by Prof. Tim SpectorFerment by Prof. Tim SpectorGood Mood Food (preorder) by Prof. Tim SpectorFree resources from ZOEThe Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guiltThe Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprintHow to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Better Breakfast GuideMentioned in today's episodeThe effect of Daily30 on Gut Health, Energy Levels, and Hunger in Healthy Adults, Cambridge University Press (2026)Mortality Rate in Patients with Vertebral Compression Fractures, Geriatric orthopaedic surgery & rehabilitation (2023)The Influence of the Mediterranean Diet on Bone Health, Nutrients (2023) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

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