In this eye-opening episode, I'm sharing my top strategies to build unbreakable bones and age powerfully. From surprising supplements to simple exercise tweaks, I'm breaking down the science-backed ways to keep your skeleton strong well into your golden years. Whether you're approaching menopause or already there, you'll learn how to take control of your bone health and avoid becoming a scary statistic. Don't wait for a fracture to wake you up—tune in now to discover how to build a body that's truly built to last!
What you'll learn:
-
The shocking link between hip fractures and mortality rates in older adults
-
Key nutrients beyond calcium that are crucial for bone strength
-
How protein intake affects your bone health (it's not just for muscles!)
-
The unexpected supplement that could supercharge your bone-building efforts
-
Simple, low-impact exercises to stress your bones in all the right ways
-
Why menopause is a critical time for bone health and what to do about it
-
How to work with your doctor to optimize hormones for stronger bones
Full show notes: https://www.jjvirgin.com/healthybones
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst
Flavorchef bone broth: https://affiliates.theflavorchef.com/121.html
Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen
Reignite Wellness™ SHEatine: https://reignitewellness.com/products/sheatine-capsules
Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy
Check out Power Plate: https://powerplate.com/jjvirgin use code JJVIRGIN for 20% off your order
Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance
Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie
TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://trxtraining.sjv.io/EKrvrP
Weighted Vest: https://amzn.to/4aSOVIM
Study: Intake of Milk or Fermented Milk Combined With Fruit and Vegetable Consumption in Relation to Hip Fracture Rates: A Cohort Study of Swedish Women: https://academic.oup.com/jbmr/article-abstract/33/3/449/7605545?redirectedFrom=fulltext
Study: Vitamin D and Bone Health; Potential Mechanisms: https://docs.google.com/document/d/18ppTkh7GN9vnsn9jxVePAHhqVO9SumqW6nBMeuEGsYk/edit?tab=t.0
Study: Habitual use of fish oil supplements, genetic predisposition, and risk of fractures: a large population-based study: https://www.sciencedirect.com/science/article/pii/S0002916522004191
Study: Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia: https://www.sciencedirect.com/science/article/abs/pii/S8756328222001442#:~:text=Creatine%20has%20also%20been%20shown,in%20older%20adults%20%5B14%5D.
Study: Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC5793325/
Study: The benefits of exercise in postmenopausal women: https://onlinelibrary.wiley.com/doi/10.1111/j.1753-6405.1993.tb00099.x
Study: Effects of Weight-Bearing Exercise Training on Bone Mineral Density and Neuromuscular Function of Osteopenic Women: https://journals.sagepub.com/doi/10.1177/1721727X1201000318
Study: Whole-body vibration exercise in postmenopausal osteoporosis: https://pmc.ncbi.nlm.nih.gov/articles/PMC4440196/#:~:text=Researchers%20used%20a%20vibration%20frequency,at%20the%20femoral%20neck%20region.
Study: Estrogen and bone health in men and women: https://www.sciencedirect.com/science/article/abs/pii/S0039128X14003031#:~:text=Menopause%20and%20the%20accompanying%20loss,and%2010.6%25%2C%20lumbar%20spine.
Study: Menopause and Bone Loss: https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#:~:text=Menopause%20significantly%20speeds%20bone%20loss,are%20affected%20by%20osteoporosis%20worldwide.
Episode Sponsors:
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off
