We all lose bone as we age, and the long-term effects of this are osteoporosis and an increased risk of bone fracture. Iām often asked about how to maintain and improve bone healthāso in todayās newsletter, Iām pleased to be answering this question, as well as providing some valuable resources for you.
The Bone Health and Osteoporosis Foundation reports that up to 50% of women and 25% of men aged 50+ will break a bone due to osteoporosis. Itās hugely important to build the best skeletons we can in the first 30 years of our lives and then try to maintain bone mass as we age. But how?
A good friend of mine, Dr. Tracey Clissold, is part of a team that has created the OSTEO-GAINS app, which provides a simple yet healthy solution for strengthening bones and promoting healthy, happy aging. Their research found that bone mineral density in peri-menopausal women can be improved with only three to five minutes of bone-stimulating jump exercises per day. I was a study participant in the series of trials to develop this, and the jump exercises are really simple (e.g., not complex, ballistic, or scary!).
Armed with this research, the OSTEO-GAINS team developed super short jump-landing programs (called Jump Jump Rest Repeat!) that take less than five minutes to complete each day, can be done at home, and are repeated in four-week blocks that progress over a year. Research showed that participants in these programs experienced significant bone changes (3.5-5% a year in the hip and lumbar spine).
Dr. Clissold is not only very passionate and smart around womenās bone health, but is also a close family friend; we often have in-depth (read: geeky!) conversations about how to get this information out and available to all women. Since the studies ended a few years ago, Iāve kept up the jumping three days a week, and it is something I will continue doing for the longevity of my bones (even with lifting heavy shit). With a family history of osteoporosis and high-risk factors for losing bone mass, I am happy to say my Z-score is above +2!
The just-released OSTEO-GAINS app is free to download (via the Apple App Store and Google Play Store), and itās packed with a ton of helpful info and research. The exercise programs (including the Pre-Conditioning/Get Ready, Bone Health, and Stretching Programs) are an in-app purchase.
In Other News...
Free Menopause Webinar Hosted by Stanford Lifestyle Medicine
Youāre invited to join a free menopause webinar later today (Wednesday, March 12), hosted by Stanford Lifestyle Medicine, which Iāll be appearing on alongside Karen Adams, MD OB-GYN, Director of Stanfordās Menopause & Healthy Aging program. It starts at noon PT/3 p.m. ET and is a 75-minute webinar via Zoom. You can register here!
"Listen to Yourself and Your Body"
Iāve been overwhelmed by the support and excitement around my new YouTube channel, which launched two weeks ago. If you havenāt already, check out the latest video (below) from the Huberman podcast in which we talk about many of the golden rules relating to women's training and nutrition, including the 10-minute rule and the best time in your cycle to do blood work. Weāre uploading new, exclusive content on YouTube several times a week, so please subscribe and turn on notifications.
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New Pod Drop! The Science of Support
It was an honor to appear on Rebecca Ruschās new podcast, Whatās the Rusch recently. We talked about the importance of support systems, mental health challenges, the value of vulnerability, and the shift from being a competitive athlete to moving with purpose. It was a pretty powerful conversation that I enjoyed a lot! You can tune in here.
āBecause we are expected to put on a front and take everything stoically, people I don't think realize that we are actually human.ā
-Stacy on Whatās the Rusch
Take care and be well,
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