Full Transcript Introduction 0:01 Hi, this is Margie. 0:02 Hi, this is Margie. This podcast is being released 0:03 This podcast is being released 0:03 This podcast is being released on World 0:04 on World 0:07 Osteoporosis Day. This is a day when the whole world 0:08 when the whole world 0:08 when the whole world draws attention to 0:09 draws attention to 0:09 draws attention to osteoporosis and 0:10 osteoporosis and 0:10 osteoporosis and really raises 0:11 really raises 0:11 really raises awareness about 0:12 awareness about 0:12 awareness about it. So I thought it would be 0:15 it. So I thought it would be 0:15 it. So I thought it would be really 0:15 really 0:15 really helpful to break down 0:17 helpful to break down 0:17 helpful to break down what might be 0:17 what might be 0:17 what might be missing from your 0:18 missing from your 0:18 missing from your program, because I know 0:20 program, because I know 0:20 program, because I know many of you 0:21 many of you 0:21 many of you are doing amazing 0:22 are doing amazing 0:22 are doing amazing things, and we all want to 0:23 things, and we all want to 0:23 things, and we all want to do everything we can 0:24 do everything we can 0:24 do everything we can to strengthen our 0:25 to strengthen our 0:25 to strengthen our bones and stay 0:27 bones and stay 0:27 bones and stay healthy and 0:27 healthy and 0:27 healthy and energetic. So 0:30 energetic. So 0:30 energetic. So today I've invited 0:32 today I've invited 0:32 today I've invited my husband, 0:32 my husband, 0:32 my husband, Dr. Craig 0:33 Dr. Craig 0:33 Dr. Craig Bissonette, 0:34 Bissonette, 0:34 Bissonette, to join me, 0:35 to join me, 0:35 to join me, and together we'll walk 0:37 and together we'll walk 0:37 and together we'll walk through the most common 0:38 through the most common 0:38 through the most common gaps we 0:39 gaps we 0:39 gaps we see. And the good 0:41 see. And the good 0:41 see. And the good news is that when 0:43 news is that when 0:43 news is that when you put these things 0:44 you put these things 0:44 you put these things into practice, these 0:45 into practice, these 0:45 into practice, these little things 0:45 little things 0:45 little things can often make a 0:47 can often make a 0:47 can often make a big difference. So be 0:49 big difference. So be 0:49 big difference. So be sure 0:49 sure 0:49 sure to stay until the end, 0:51 to stay until the end, 0:51 to stay until the end, because every point is 0:52 because every point is 0:52 because every point is truly valuable. So, 0:56 truly valuable. So, 0:56 truly valuable. So, Craig, congratulations. 0:58 Craig, congratulations. 0:58 Craig, congratulations. Thank you for inviting 0:59 Thank you for inviting 0:59 Thank you for inviting me today. I'm so 1:01 me today. I'm so 1:01 me today. I'm so excited to come on your 1:02 excited to come on your 1:02 excited to come on your podcast and share the 1:03 podcast and share the 1:04 podcast and share the important insights 1:05 important insights 1:05 important insights you've gained over the last 1:06 you've gained over the last 1:06 you've gained over the last 30 years of caring for 1:07 30 years of caring for 1:07 30 years of caring for patients, and me, 1:08 patients, and me, 1:08 patients, and me, having been doing this a little 1:10 having been doing this a little 1:10 having been doing this a little longer than you. I think 1:12 longer than you. I think 1:12 longer than you. I think we can both do a 1:13 we can both do a 1:13 we can both do a lot to 1:14 lot to 1:14 lot to help your 1:15 help your 1:15 help your listeners. So I look forward 1:16 listeners. So I look forward 1:16 listeners. So I look forward to 1:17 to 1:17 to our constructive 1:18 our constructive 1:18 our constructive and interesting conversation. 1:19 and interesting conversation. 1:20 and interesting conversation. Okay, then let's begin. 1:22 Okay, then let's begin. 1:22 Okay, then let's begin. Agreed, Margie. 1:24 Agreed, Margie. 1:24 Agreed, Margie. As you said, we're 1:25 As you said, we're 1:25 As you said, we're going to talk about some of the 1:26 going to talk about some of the 1:26 going to talk about some of the little things that are often 1:27 little things that are often 1:27 little things that are often overlooked, things that 1:29 overlooked, things that 1:29 overlooked, things that may seem 1:30 may seem 1:30 may seem unimportant, but 1:31 unimportant, but 1:31 unimportant, but because of them, your 1:32 because of them, your 1:32 because of them, your program may not be 1:33 program may not be 1:33 program may not be as effective or 1:34 as effective or 1:34 as effective or efficient. So I'd like
Bone turnover tests, besides the DEXA scan 1:37 efficient. So I'd like you to share 1:38 you to share 1:38 you to share your thoughts on 1:39 your thoughts on 1:39 your thoughts on testing as a 1:40 testing as a 1:40 testing as a starting point, and 1:41 starting point, and 1:41 starting point, and where we might be 1:42 where we might be 1:42 where we might be falling short in 1:43 falling short in 1:43 falling short in that regard. 1:44 that regard. 1:46 Testing—this is one of the 1:47 Testing—this is one of the biggest areas where I 1:48 biggest areas where I 1:48 biggest areas where I see gaps, and it's 1:49 see gaps, and it's 1:49 see gaps, and it's very important because 1:50 very important because 1:51 very important because most doctors 1:52 most doctors 1:52 most doctors only order DEXA, a 1:53 only order DEXA, a 1:56 bone density test, but there are many 1:56 bone density test, but there are many more tests. So, the 1:59 more tests. So, the 1:59 more tests. So, the two most important 2:00 two most important 2:00 two most important tests, which I 2:01 tests, which I 2:01 tests, which I think give 2:02 think give 2:02 think give the most information 2:04 the most information , are CTX and P1NP. And 2:07 , are CTX and P1NP. And 2:07 , are CTX and P1NP. And the interesting thing is that these are 2:08 the interesting thing is that these are 2:08 the interesting thing is that these are markers of 2:10 markers of 2:10 markers of bone renewal. What 2:13 bone renewal. What 2:13 bone renewal. What is CTX—it is C- 2:14 is CTX—it is C- terminal cross- 2:16 terminal cross- linked telopeptides of 2:17 linked telopeptides of 2:17 linked telopeptides of type 1 collagen, 2:19 type 1 collagen, 2:19 type 1 collagen, or simply CTX. It 2:23 or simply CTX. It 2:23 or simply CTX. It measures the activity of 2:24 measures the activity of 2:24 measures the activity of cells, osteoclasts, 2:25 cells, osteoclasts, 2:25 cells, osteoclasts, which destroy 2:26 which destroy 2:26 which destroy bone tissue. This is 2:29 bone tissue. This is 2:29 bone tissue. This is very useful because it 2:30 very useful because it 2:30 very useful because it gives us a certain marker of what is 2:31 gives us a certain marker of what is 2:32 gives us a certain marker of what is actually 2:32 actually 2:32 actually happening in our 2:34 happening in our 2:34 happening in our bones. Is there anything that 2:36 bones. Is there anything that 2:36 bones. Is there anything that actively destroys our 2:37 actively destroys our 2:37 actively destroys our bones, and how quickly does it 2:39 bones, and how quickly does it 2:39 bones, and how quickly does it happen? And 2:41 happen? And 2:41 happen? And the great thing is that if you 2:42 the great thing is that if you 2:42 the great thing is that if you undergo treatment, 2:43 undergo treatment, 2:43 undergo treatment, you can see 2:44 you can see 2:44 you can see results within a matter of days. It 2:45 results within a matter of days. It 2:45 results within a matter of days. It depends on the 2:46 depends on the 2:46 depends on the situation. So, if 2:47 situation. So, if 2:47 situation. So, if you take medication, you 2:49 you take medication, you 2:49 you take medication, you can 2:50 can 2:50 can see if it's 2:51 see if it's 2:51 see if it's working in 3 months. Or if it's 2:52 working in 3 months. Or if it's 2:52 working in 3 months. Or if it's more natural 2:53 more natural 2:53 more natural methods—even in 6 2:54 methods—even in 6 2:54 methods—even in 6 months. This gives you... 2:55 months. This gives you... You know, often people don't 2:56 You know, often people don't 2:56 You know, often people don't get a 2:57 get a 2:57 get a bone densitometry for 2:58 bone densitometry for 2:58 bone densitometry for a year or two. So it 2:59 a year or two. So it 2:59 a year or two. So it really gives a good 3:00 really gives a good 3:00 really gives a good picture of what's 3:01 picture of what's 3:01 picture of what's going on. The second 3:03 going on. The second 3:03 going on. The second analysis is called 3:05 analysis is called 3:05 analysis is called P1NP. I've already mentioned 3:07 P1NP. I've already mentioned 3:07 P1NP. I've already mentioned this on the podcast, but it's 3:09 this on the podcast, but it's 3:09 this on the podcast, but it's so important that 3:10 so important that 3:10 so important that I want to repeat it because I 3:11 I want to repeat it because I 3:11 I want to repeat it because I think everyone should 3:13 think everyone should 3:13 think everyone should get these tests. 3:14 get these tests. 3:16 This is procollagen 3:16 This is procollagen type 1 N-terminal 3:18 type 1 N-terminal 3:18 type 1 N-terminal propeptide. You don't 3:19 propeptide. You don't 3:19 propeptide. You don't necessarily need to know these 3:20 necessarily need to know these 3:20 necessarily need to know these names. Just CTX, P1NP. 3:23 names. Just CTX, P1NP. 3:23 names. Just CTX, P1NP. But P1NP measures 3:25 But P1NP measures 3:25 But P1NP measures osteoblasts—the cells 3:26 osteoblasts—the cells that build bone. 3:28 that build bone. 3:28 that build bone. So we see what's really 3:30 So we see what's really 3:30 So we see what's really happening. You know, 3:31 happening. You know, 3:32 happening. You know, the cells that break down 3:33 the cells that break down 3:33 the cells that break down bones and the cells that 3:34 bones and the cells that 3:34 bones and the cells that build them. Ideally, 3:36 build them. Ideally, 3:36 build them. Ideally, we want to have 3:37 we want to have 3:37 we want to have at least a 3:37 at least a 3:37 at least a 1:10 ratio. 3:39 1:10 ratio. 3:39 1:10 ratio. So, you know, P1NP is 3:40 So, you know, P1NP is 3:40 So, you know, P1NP is at least 1/10. This 3:42 at least 1/10. This 3:42 at least 1/10. This way we see what is 3:44 way we see what is 3:44 way we see what is happening. This gives 3:45 happening. This gives 3:45 happening. This gives us a lot of 3:46 us a lot of 3:46 us a lot of valuable information. And 3:50 valuable information. And 3:50 valuable information. And I think the problem that 3:51 I think the problem that 3:51 I think the problem that I've seen—and we can 3:52 I've seen—and we can 3:53 I've seen—and we can discuss this in 3:54 discuss this in 3:54 discuss this in a minute, Craig—why 3:55 a minute, Craig—why 3:55 a minute, Craig—why certain doctors 3:56 certain doctors 3:56 certain doctors think it might 3:57 think it might 3:57 think it might be inaccurate is that the 3:58 be inaccurate is that the 3:58 be inaccurate is that the test 3:59 test 3:59 test has to be done under 4:00 has to be done under 4:00 has to be done under certain circumstances. 4:03 certain circumstances. First, on an empty stomach. 4:05 First, on an empty stomach. 4:06 First, on an empty stomach. That is, you can't eat 4:07 That is, you can't eat 4:07 That is, you can't eat before the test. You can 4:09 before the test. You can 4:09 before the test. You can drink water. No 4:10 drink water. No 4:10 drink water. No intense physical 4:11 intense physical 4:11 intense physical activity 24 4:12 activity 24 4:12 activity 24 hours before the test. Very 4:14 hours before the test. Very 4:14 hours before the test. Very important: avoid 4:15 important: avoid 4:15 important: avoid biotin, collagen, 4:16 biotin, collagen, 4:16 biotin, collagen, and bone 4:17 and bone 4:17 and bone broth. This will greatly 4:18 broth. This will greatly 4:18 broth. This will greatly affect the results of the 4:20 affect the results of the 4:20 affect the results of the blood test. But I 4:22 blood test. But I 4:22 blood test. But I think the most important 4:23 think the most important 4:23 think the most important point that 4:24 point that 4:24 point that people don't 4:25 people don't 4:25 people don't tell you about for some reason is the 4:25 tell you about for some reason is the 4:25 tell you about for some reason is the importance of the time of day. 4:27 importance of the time of day. 4:28 importance of the time of day. So it's worth taking 4:29 So it's worth taking 4:29 So it's worth taking the test as early as possible 4:30 the test as early as possible 4:30 the test as early as possible , because bone 4:31 , because bone 4:31 , because bone markers change 4:32 markers change 4:32 markers change throughout the day. And it's worth 4:34 throughout the day. And it's worth 4:34 throughout the day. And it's worth choosing the same time 4:35 choosing the same time 4:35 choosing the same time each time to 4:36 each time to 4:36 each time to compare the same 4:37 compare the same 4:37 compare the same indicators. When you 4:41 indicators. When you 4:41 indicators. When you meet both of these 4:42 meet both of these 4:42 meet both of these conditions, it is extremely 4:43 conditions, it is extremely 4:43 conditions, it is extremely effective and gives us 4:44 effective and gives us 4:44 effective and gives us information to 4:45 information to 4:45 information to determine 4:46 determine 4:46 determine the best 4:47 the best 4:47 the best treatment path, as 4:48 treatment path, as 4:48 treatment path, as it will vary greatly. 4:49 it will vary greatly. 4:52 If someone's 4:52 If someone's CTX level is normal, 4:53 CTX level is normal, 4:53 CTX level is normal, we know that 4:54 we know that 4:54 we know that bone loss is not 4:56 bone loss is not 4:56 bone loss is not occurring. If 4:57 occurring. If 4:57 occurring. If someone has a very high 4:58 someone has a very high 4:58 someone has a very high CTX, there are things we 5:00 CTX, there are things we 5:00 CTX, there are things we need to do. 5:01 need to do. 5:01 need to do. Do you want to share 5:02 Do you want to share 5:02 Do you want to share your experience? Because 5:05 your experience? Because 5:05 your experience? Because I know that since you 5:06 I know that since you 5:06 I know that since you started studying 5:07 started studying 5:09 bone health, and given that 5:09 bone health, and given that you recently 5:10 you recently 5:10 you recently stopped delivering 5:11 stopped delivering 5:11 stopped delivering babies and focused 5:13 babies and focused 5:13 babies and focused solely on gynecology, 5:14 solely on gynecology, 5:14 solely on gynecology, you see a huge 5:15 you see a huge 5:15 you see a huge number of people with 5:16 number of people with 5:16 number of people with osteoporosis. So 5:18 osteoporosis. So 5:18 osteoporosis. So why don't you 5:19 why don't you 5:19 why don't you tell me what you 5:20 tell me what you 5:20 tell me what you saw 5:20 saw 5:20 saw using these 5:21 using these 5:21 using these two tests? Well 5:22 two tests? Well 5:22 two tests? Well , first of all, 5:23 , first of all, 5:23 , first of all, thank you for inviting 5:24 thank you for inviting 5:24 thank you for inviting me. By the way, I 5:25 me. By the way, I 5:25 me. By the way, I like listening to 5:26 like listening to 5:26 like listening to you talk. Well, I 5:27 you talk. Well, I 5:27 you talk. Well, I noticed a few things. 5:29 noticed a few things. 5:29 noticed a few things. First, many 5:30 First, many 5:30 First, many doctors still do not 5:31 doctors still do not 5:31 doctors still do not use 5:32 use 5:32 use CTX and P1NP indicators. 5:33 CTX and P1NP indicators. 5:33 CTX and P1NP indicators. In fact, I would say 5:34 In fact, I would say 5:34 In fact, I would say that the vast 5:35 that the vast 5:35 that the vast majority of doctors 5:36 majority of doctors 5:36 majority of doctors do not 5:37 do not 5:37 do not order these tests. I do 5:38 order these tests. I do 5:38 order these tests. I do n't know exactly how this 5:39 n't know exactly how this 5:39 n't know exactly how this happened, probably it wasn't 5:40 happened, probably it wasn't 5:40 happened, probably it wasn't paid 5:41 paid 5:41 paid enough attention to 5:42 enough attention to 5:42 enough attention to during medical 5:43 during medical 5:43 during medical training. But it is entirely appropriate for you 5:45 training. But it is entirely appropriate for you 5:45 training. But it is entirely appropriate for you as a patient to 5:46 as a patient to 5:46 as a patient to come to the 5:47 come to the 5:47 come to the appointment and ask to have 5:48 appointment and ask to have 5:48 appointment and ask to have these tests done. 5:49 these tests done. 5:50 these tests done. That's why I know 5:51 That's why I know 5:51 That's why I know Margie is working hard today 5:52 Margie is working hard today 5:55 to provide 5:55 to provide you with relevant 5:55 you with relevant 5:55 you with relevant advice later. She 5:57 advice later. She 5:57 advice later. She will tell you about a 5:58 will tell you about a 5:58 will tell you about a specific link 5:59 specific link 5:59 specific link where you can get 6:00 where you can get 6:00 where you can get information about 6:00 information about 6:01 information about testing, which I, 6:01 testing, which I, 6:01 testing, which I, above all, 6:02 above all, 6:02 above all, strongly 6:03 strongly 6:03 strongly recommend. But yeah, I 6:04 recommend. But yeah, I 6:04 recommend. But yeah, I use that as a 6:05 use that as a 6:05 use that as a good marker 6:06 good marker 6:06 good marker because a DEXA scan, as 6:07 because a DEXA scan, as 6:07 because a DEXA scan, as Margie points out, 6:08 Margie points out, 6:08 Margie points out, you know, can 6:09 you know, can 6:09 you know, can be done every 1-2 6:10 be done every 1-2 6:10 be done every 1-2 years, or even less 6:11 years, or even less 6:11 years, or even less often for those who don't 6:12 often for those who don't 6:12 often for those who don't do it, and you're 6:13 do it, and you're 6:13 do it, and you're essentially operating 6:13 essentially operating 6:13 essentially operating blindly. You can 6:15 blindly. You can 6:15 blindly. You can make changes and 6:16 make changes and 6:16 make changes and not know the result right away 6:16 not know the result right away 6:17 not know the result right away , and then 6:18 , and then 6:18 , and then find out 2 years later that your 6:19 find out 2 years later that your 6:19 find out 2 years later that your actions were 6:19 actions were 6:20 actions were ineffective, and we 6:21 ineffective, and we 6:21 ineffective, and we will talk about the 6:22 will talk about the 6:22 will talk about the reasons for this later in 6:23 reasons for this later in 6:23 reasons for this later in our podcast. But 6:25 our podcast. But 6:25 our podcast. But I would like to add 6:26 I would like to add 6:26 I would like to add one more tip that Margie didn't 6:27 one more tip that Margie didn't 6:27 one more tip that Margie didn't mention, 6:27 mention, 6:27 mention, as I have been seeing 6:28 as I have been seeing 6:28 as I have been seeing patients for 6:29 patients for 6:29 patients for many years and have had 6:30 many years and have had 6:30 many years and have had 6:31 them have 6:31 them have 6:33 bone density studies done on numerous occasions. It is 6:33 bone density studies done on numerous occasions. It is very important 6:34 very important 6:36 not to 6:36 not to jump to conclusions 6:36 jump to conclusions 6:37 jump to conclusions based on a single 6:37 based on a single 6:37 based on a single result after a DEXA scan. You 6:38 result after a DEXA scan. You 6:38 result after a DEXA scan. You need to go 6:39 need to go 6:39 need to go back and compare the 6:40 back and compare the 6:40 back and compare the result, preferably with the 6:41 result, preferably with the 6:41 result, preferably with the same 6:42 same 6:42 same machine from the 6:43 machine from the 6:43 machine from the past, because I've had 6:44 past, because I've had 6:44 past, because I've had patients who 6:45 patients who 6:45 patients who were going to be prescribed 6:46 were going to be prescribed 6:46 were going to be prescribed medication and they would call 6:47 medication and they would call 6:47 medication and they would call me and say their 6:48 me and say their 6:48 me and say their therapist wants to start 6:49 therapist wants to start 6:49 therapist wants to start 6:51 medication, and I'd 6:51 medication, and I'd say, "I have 6:52 say, "I have 6:52 say, "I have your old 6:52 your old 6:52 your old DEXA results, 6:53 DEXA results, 6:53 DEXA results, let me 6:54 let me 6:54 let me look at them." 6:54 look at them." 6:55 look at them." In fact, I had 6:55 In fact, I had 6:55 In fact, I had DEXA scan results from 6:56 DEXA scan results from 6:58 ten years ago . And over this 6:59 . And over this 6:59 . And over this ten-year period, 7:00 ten-year period, 7:00 ten-year period, comparing previous 7:01 comparing previous 7:01 comparing previous indicators with 7:02 indicators with 7:02 indicators with current ones, it turned out 7:03 current ones, it turned out 7:03 current ones, it turned out that a person lost 7:04 that a person lost 7:04 that a person lost only 1% of bone 7:05 only 1% of bone 7:05 only 1% of bone tissue in 10 years. This does 7:06 tissue in 10 years. This does 7:06 tissue in 10 years. This does not require the initiation of 7:07 not require the initiation of 7:07 not require the initiation of drug 7:08 drug 7:08 drug treatment. So my 7:09 treatment. So my 7:09 treatment. So my advice to you is 7:10 advice to you is to compare the 7:11 to compare the 7:11 to compare the results. 7:11 results. 7:16 So, I think what 7:16 So, I think what I'm adding here, and 7:17 I'm adding here, and 7:17 I'm adding here, and it's in the 7:18 it's in the 7:18 it's in the release notes, and all you 7:20 release notes, and all you 7:20 release notes, and all you have to do is 7:21 have to do is 7:21 have to do is go to 7:22 go to 7:22 go to 7:24 tinyurl.com/osteoporosis, where you'll 7:24 tinyurl.com/osteoporosis, where you'll find a memo 7:25 find a memo 7:26 find a memo that describes not 7:27 that describes not 7:27 that describes not only these tests, but also 7:28 only these tests, but also 7:28 only these tests, but also other very important 7:29 other very important 7:29 other very important tests that I think are 7:31 tests that I think are 7:31 tests that I think are absolutely necessary. 7:32 absolutely necessary. 7:35 But, but at the same time, 7:35 But, but at the same time, so many people 7:36 so many people 7:36 so many people thanked me, and 7:37 thanked me, and 7:37 thanked me, and again, when you are 7:38 again, when you are 7:38 again, when you are knowledgeable and explain that you 7:39 knowledgeable and explain that you 7:39 knowledgeable and explain that you really want 7:41 really want 7:41 really want to see what is 7:41 to see what is 7:41 to see what is happening to 7:42 happening to 7:42 happening to your bones. I 7:43 your bones. I 7:43 your bones. I mean, you 7:44 mean, you 7:44 mean, you can also 7:45 can also 7:45 can also order this without a 7:46 order this without a 7:46 order this without a doctor. There are ways to 7:47 doctor. There are ways to 7:47 doctor. There are ways to get this test done, 7:49 get this test done, 7:49 get this test done, but it's much better 7:50 but it's much better 7:50 but it's much better to involve your 7:51 to involve your 7:51 to involve your doctor, and, you know, I 7:52 doctor, and, you know, I 7:52 doctor, and, you know, I think once you 7:53 think once you 7:53 think once you explain the reason that 7:54 explain the reason that 7:54 explain the reason that you really want 7:55 you really want 7:55 you really want to see what's 7:56 to see what's 7:56 to see what's happening with the 7:57 happening with the 7:57 happening with the cells that are 7:58 cells that are 7:58 cells that are breaking down bone and the 7:59 breaking down bone and the 7:59 breaking down bone and the cells that are 8:00 cells that are 8:00 cells that are building it, that will really 8:01 building it, that will really 8:01 building it, that will really help you 8:02 help you 8:02 help you determine your 8:03 determine your 8:03 determine your program. You know, it's 8:04 program. You know, it's 8:04 program. You know, it's hard for them to say no, and 8:05 hard for them to say no, and 8:05 hard for them to say no, and I think if you 8:06 I think if you 8:06 I think if you stick to what 8:08 stick to what 8:08 stick to what I just 8:09 I just 8:09 I just talked about: when to 8:10 talked about: when to 8:10 talked about: when to do it and what not to 8:11 do it and what not to 8:11 do it and what not to do. It's very, 8:12 do. It's very, 8:12 do. It's very, very helpful, and, 8:13 very helpful, and, 8:13 very helpful, and, you know, we just 8:14 you know, we just 8:15 you know, we just think it's 8:16 think it's 8:16 think it's really great. But 8:18 really great. But 8:18 really great. But one more thing, yeah, about the 8:19 one more thing, yeah, about the 8:19 one more thing, yeah, about the other tests, I won't 8:21 other tests, I won't 8:21 other tests, I won't go into 8:22 go into 8:22 go into detail, but just the 8:23 detail, but just the 8:23 detail, but just the other ones that are close to our hearts, 8:24 other ones that are close to our hearts, 8:24 other ones that are close to our hearts, right, Craig, 8:25 right, Craig, 8:25 right, Craig, are 8:27 are 8:27 are just a 8:28 just a 8:28 just a blood calcium test, which 8:29 blood calcium test, which 8:29 blood calcium test, which you, you know, 8:30 you, you know, 8:30 you, you know, get anyway in a 8:32 get anyway in a 8:32 get anyway in a regular 8:33 regular 8:33 regular blood test, and we've 8:34 blood test, and we've 8:34 blood test, and we've talked about this 8:35 talked about this 8:35 talked about this before, but if you're 8:36 before, but if you're 8:36 before, but if you're over 40 and it's 8:37 over 40 and it's 8:37 over 40 and it's over 10, you need to 8:38 over 10, you need to 8:39 over 10, you need to look into that in 8:39 look into that in 8:39 look into that in more detail, and also 8:41 more detail, and also 8:41 more detail, and also check your 8:41 check your 8:41 check your parathyroid 8:42 parathyroid 8:42 parathyroid hormone. But I don't want 8:44 hormone. But I don't want 8:44 hormone. But I don't want to burden you with that 8:45 to burden you with that 8:45 to burden you with that now. It's in that 8:46 now. It's in that 8:48 testing guide, so you 8:48 testing guide, so you can get it 8:49 can get it 8:49 can get it and learn more. And 8:50 and learn more. And 8:50 and learn more. And just, you know, the others 8:51 just, you know, the others are homocysteine and 8:52 are homocysteine and 8:52 are homocysteine and blood sugar. But 8:53 blood sugar. But 8:53 blood sugar. But again, you 8:54 again, you 8:54 again, you can look at 8:55 can look at 8:55 can look at that 8:56 that 8:56 that testing guide. But 8:56 testing guide. But 8:56 testing guide. But again, as for 8:58 again, as for 8:58 again, as for what's missing 8:59 what's missing 8:59 what's missing right now, I would say that 9:00 right now, I would say that 9:00 right now, I would say that CTX and P1NP are absolutely 9:01 CTX and P1NP are absolutely 9:01 CTX and P1NP are absolutely essential to 9:02 essential to 9:02 essential to help you 9:03 help you 9:03 help you build your 9:04 build your 9:04 build your program. And one more 9:06 program. And one more 9:06 program. And one more point about 9:06 point about 9:06 point about testing: if 9:07 testing: if 9:08 testing: if you have underlying 9:08 you have underlying 9:09 you have underlying root causes, they 9:10 root causes, they 9:10 root causes, they affect the bones. 9:11 affect the bones. 9:14 So you can't say, 9:14 So you can't say, you know, if you 9:15 you know, if you 9:15 you know, if you know there's 9:16 know there's 9:16 know there's something 9:17 something 9:17 something else going on, or you have 9:18 else going on, or you have 9:18 else going on, or you have inflammation, you just 9:19 inflammation, you just 9:19 inflammation, you just need to get 9:20 need to get 9:20 need to get tested because 9:21 tested because 9:21 tested because it's not a one-size-fits- 9:23 it's not a one-size-fits- 9:23 it's not a one-size-fits- all approach. It's not 9:25 all approach. It's not 9:25 all approach. It's not like a pill for 9:26 like a pill for 9:26 like a pill for sickness. You need to 9:28 sickness. You need to ...It's much 9:28 ...It's much 9:29 ...It's much harder, but the 9:29 harder, but the 9:29 harder, but the good 9:30 good 9:30 good news is definitely that once 9:32 news is definitely that once 9:32 news is definitely that once you start 9:33 you start 9:33 you start working on it, you 9:34 working on it, you 9:34 working on it, you just feel 9:35 just feel 9:35 just feel better. Am I right, Craig 9:37 better. Am I right, Craig ? How are you... 9:38 ? How are you... 9:38 ? How are you... B-of course. So, 9:39 B-of course. So, 9:39 B-of course. So, let's move on
Tips for exercise, beyond weightlifting 9:40 let's move on 9:40 let's move on from testing and 9:41 from testing and 9:41 from testing and talk about another 9:42 talk about another 9:42 talk about another topic that is close to 9:43 topic that is close to 9:43 topic that is close to all of us—physical 9:44 all of us—physical 9:44 all of us—physical exercise. You know, 9:45 exercise. You know, 9:45 exercise. You know, Margie has been doing this for a long time 9:47 Margie has been doing this for a long time 9:47 Margie has been doing this for a long time . I won't tell 9:48 . I won't tell 9:48 . I won't tell you how long ago. But 9:49 you how long ago. But 9:49 you how long ago. But she started out feeling 9:51 she started out feeling 9:51 she started out feeling 9:52 compassion for 9:52 compassion for patients who were doing the 9:53 patients who were doing the 9:53 patients who were doing the wrong exercises 9:54 wrong exercises 9:54 wrong exercises and getting injured, and that's what 9:55 and getting injured, and that's what 9:55 and getting injured, and that's what really 9:56 really 9:58 got her interested. But 9:58 got her interested. But you know, we 9:59 you know, we 9:59 you know, we talked a lot about exercise with 10:00 talked a lot about exercise with 10:00 talked a lot about exercise with Margie and her 10:00 Margie and her 10:00 Margie and her podcasts, that's for sure. 10:02 podcasts, that's for sure. 10:02 podcasts, that's for sure. God, how they 10:02 God, how they 10:02 God, how they love to talk about 10:03 love to talk about 10:03 love to talk about weights and 10:04 weights and 10:04 weights and weightlifting. But in 10:05 weightlifting. But in any case, this is not the 10:06 any case, this is not the 10:06 any case, this is not the whole process. So 10:07 whole process. So 10:07 whole process. So Margie, can you 10:08 Margie, can you 10:08 Margie, can you give us some other 10:09 give us some other 10:10 give us some other tips that will help 10:11 tips that will help 10:11 tips that will help everyone listening 10:12 everyone listening 10:12 everyone listening improve their 10:13 improve their 10:13 improve their program? 10:13 program? 10:14 program? So, in terms of exercise, we 10:15 So, in terms of exercise, we 10:15 So, in terms of exercise, we want to make sure 10:16 want to make sure 10:16 want to make sure that our program 10:17 that our program 10:17 that our program includes strength 10:18 includes strength 10:18 includes strength training or 10:19 training or 10:19 training or resistance exercises. We 10:20 resistance exercises. We 10:20 resistance exercises. We want to have a certain 10:21 want to have a certain 10:21 want to have a certain type of load. We 10:23 type of load. We 10:23 type of load. We want to develop 10:24 want to develop 10:24 want to develop balance, as well as 10:25 balance, as well as 10:25 balance, as well as do 10:26 do 10:26 do posture and 10:27 posture and 10:27 posture and aerobic exercises. And I'm talking about 10:29 aerobic exercises. And I'm talking about 10:29 aerobic exercises. And I'm talking about aerobics because it's 10:30 aerobics because it's 10:30 aerobics because it's actually more important 10:32 actually more important 10:32 actually more important to our lives. We 10:33 to our lives. We 10:33 to our lives. We need good 10:34 need good 10:34 need good cardiovascular 10:34 cardiovascular 10:34 cardiovascular endurance so we 10:35 endurance so we 10:35 endurance so we can 10:36 can 10:36 can enjoy 10:36 enjoy 10:36 enjoy life. But 10:37 life. But 10:37 life. But research 10:38 research 10:38 research shows: the more 10:39 shows: the more 10:39 shows: the more types, the better. 10:40 types, the better. 10:40 types, the better. A few things I think 10:41 A few things I think 10:41 A few things I think everyone knows about strength 10:42 everyone knows about strength 10:42 everyone knows about strength training and 10:43 training and 10:43 training and that we can 10:44 that we can 10:44 that we can increase 10:45 increase 10:45 increase bone density through 10:46 bone density through 10:46 bone density through strength training and 10:47 strength training and 10:47 strength training and exercise. So I 10:48 exercise. So I 10:48 exercise. So I know that these two things are 10:49 know that these two things are 10:49 know that these two things are very, very important. We 10:50 very, very important. We 10:50 very, very important. We talked about 10:52 talked about 10:52 talked about this a lot on the podcast. But 10:54 this a lot on the podcast. But 10:54 this a lot on the podcast. But what I don't see in the 10:55 what I don't see in the 10:55 what I don't see in the programs is 10:56 programs is 10:56 programs is that people don't 10:57 that people don't 10:57 that people don't learn stabilization 10:59 learn stabilization 10:59 learn stabilization and how to do it 11:00 and how to do it 11:00 and how to do it with proper 11:01 with proper 11:01 with proper posture. So people 11:03 posture. So people 11:03 posture. So people just lift 11:04 just lift 11:04 just lift weights, you know, maybe 11:05 weights, you know, maybe 11:05 weights, you know, maybe they saw a video on the 11:06 they saw a video on the 11:06 they saw a video on the internet. I see this a lot 11:08 internet. I see this a lot 11:08 internet. I see this a lot , people show 11:09 , people show 11:09 , people show me what they're doing 11:10 me what they're doing 11:10 me what they're doing and they have bad 11:11 and they have bad 11:11 and they have bad posture. 11:12 posture. 11:12 posture. They usually slouch, which 11:14 They usually slouch, which 11:14 They usually slouch, which can increase the risk of 11:15 can increase the risk of 11:15 can increase the risk of fractures, but they 11:16 fractures, but they 11:16 fractures, but they have poor posture 11:17 have poor posture 11:17 have poor posture and do not stabilize the 11:18 and do not stabilize the 11:18 and do not stabilize the body. And this is important because 11:20 body. And this is important because 11:20 body. And this is important because we can 11:21 we can 11:21 we can harm ourselves. When we 11:26 harm ourselves. When we 11:26 harm ourselves. When we learn proper 11:27 learn proper 11:27 learn proper core stabilization, 11:28 core stabilization, 11:28 core stabilization, which includes the 11:29 which includes the 11:29 which includes the often- 11:30 often- 11:30 often- ignored pelvic floor, it creates a 11:31 ignored pelvic floor, it creates a 11:31 ignored pelvic floor, it creates a nice muscular 11:33 nice muscular 11:33 nice muscular corset around you, 11:34 corset around you, 11:34 corset around you, preventing injury and 11:35 preventing injury and 11:35 preventing injury and keeping everything in shape 11:36 keeping everything in shape 11:36 keeping everything in shape so you can 11:38 so you can 11:38 so you can lift safely. So, that's what 11:41 lift safely. So, that's what 11:41 lift safely. So, that's what I 11:42 I 11:42 I think is missing. 11:43 think is missing. 11:43 think is missing. People don't 11:44 People don't 11:44 People don't study this. So in the 11:48 study this. So in the 11:48 study this. So in the show notes I'll 11:49 show notes I'll 11:49 show notes I'll post a video I 11:50 post a video I 11:50 post a video I recorded showing 11:52 recorded showing 11:52 recorded showing proper 11:53 proper 11:53 proper stabilization; 11:54 stabilization; 11:54 stabilization; Basically, we want 11:55 Basically, we want 11:55 Basically, we want to make sure that on 11:56 to make sure that on 11:56 to make sure that on the exhale, when we 11:57 the exhale, when we 11:57 the exhale, when we exhale, we 11:58 exhale, we 11:58 exhale, we stabilize the core. But 12:03 stabilize the core. But 12:03 stabilize the core. But you can watch 12:04 you can watch 12:04 you can watch this video where we 12:05 this video where we 12:05 this video where we look at it 12:06 look at it 12:06 look at it in more detail, 12:06 in more detail, 12:07 in more detail, including the pelvic floor. 12:08 including the pelvic floor. 12:10 Because I see that very 12:10 Because I see that very few people, even 12:11 few people, even 12:11 few people, even good instructors, 12:12 good instructors, 12:12 good instructors, who I think are 12:13 who I think are 12:13 who I think are fantastic, for 12:14 fantastic, for 12:14 fantastic, for some reason don't 12:15 some reason don't 12:15 some reason don't teach this. And we have to 12:17 teach this. And we have to 12:17 teach this. And we have to make sure that the 12:18 make sure that the 12:18 make sure that the pelvic floor is also 12:19 pelvic floor is also 12:19 pelvic floor is also part of our core. 12:21 part of our core. 12:21 part of our core. And if we don't 12:22 And if we don't 12:22 And if we don't do this, if the muscles 12:23 do this, if the muscles 12:23 do this, if the muscles weaken, then 12:24 weaken, then 12:26 urinary incontinence occurs, then organ 12:26 urinary incontinence occurs, then organ prolapse can occur 12:27 prolapse can occur 12:27 prolapse can occur . And I know, 12:29 . And I know, 12:29 . And I know, Craig, you see this a lot 12:31 Craig, you see this a lot 12:31 Craig, you see this a lot . But I wouldn't 12:33 . But I wouldn't 12:33 . But I wouldn't want to know that 12:34 want to know that 12:34 want to know that someone is doing a 12:36 someone is doing a 12:36 someone is doing a great 12:37 great 12:37 great exercise program without learning 12:38 exercise program without learning 12:38 exercise program without learning stabilization and ends up with 12:39 stabilization and ends up with 12:41 pelvic floor injuries that are 12:43 completely preventable. 12:46 So, with that in mind, 12:46 So, with that in mind, these are the main things I 12:48 these are the main things I 12:48 these are the main things I see, as well as the 12:49 see, as well as the 12:49 see, as well as the imbalance that I 12:50 imbalance that I 12:50 imbalance that I talked about earlier. 12:51 talked about earlier. 12:52 talked about earlier. I have a whole 12:52 I have a whole 12:52 I have a whole podcast about it. You 12:54 podcast about it. You 12:54 podcast about it. You want to know about other 12:55 want to know about other 12:55 want to know about other components where people 12:57 components where people 12:57 components where people don't 12:57 don't 12:57 don't prioritize balance 12:59 prioritize balance , although if we 12:59 , although if we 12:59 , although if we improve our 13:00 improve our 13:00 improve our balance, you know what? 13:02 balance, you know what? 13:02 balance, you know what? We don't fall and 13:03 We don't fall and 13:03 We don't fall and get fractures. 13:04 get fractures. 13:04 get fractures. That's when 13:05 That's when 13:05 That's when fractures happen 13:06 fractures happen . So I'll, you know, in 13:07 . So I'll, you know, in 13:07 . So I'll, you know, in the notes for this 13:08 the notes for this 13:08 the notes for this episode, I'll provide some 13:09 episode, I'll provide some 13:09 episode, I'll provide some resources, I have 13:10 resources, I have 13:10 resources, I have different programs for 13:11 different programs for 13:11 different programs for developing balance, and 13:13 developing balance, and 13:13 developing balance, and there's a whole podcast about 13:14 there's a whole podcast about 13:14 there's a whole podcast about different types of balance, because it's 13:15 different types of balance, because it's 13:15 different types of balance, because it's not just about standing on 13:16 not just about standing on 13:16 not just about standing on one leg. This includes 13:17 one leg. This includes 13:17 one leg. This includes dynamic balance, 13:18 dynamic balance, 13:18 dynamic balance, performing other 13:19 performing other 13:19 performing other exercises, and even 13:20 exercises, and even 13:20 exercises, and even strengthening your toes 13:21 strengthening your toes 13:21 strengthening your toes . You know, they 13:22 . You know, they 13:22 . You know, they were investigating...That's 13:23 were investigating...That's 13:23 were investigating...That's another missing 13:24 another missing 13:24 another missing element. 13:26 element. 13:26 element. Toe strength has been shown to be an 13:27 Toe strength has been shown to be an 13:27 Toe strength has been shown to be an independent indicator of 13:28 independent indicator of 13:28 independent indicator of fall risk. Who would have 13:31 fall risk. Who would have 13:31 fall risk. Who would have thought? I'll add 13:32 thought? I'll add 13:32 thought? I'll add all of this to the 13:33 all of this to the 13:33 all of this to the release notes, but I want to 13:34 release notes, but I want to 13:34 release notes, but I want to make sure people are 13:36 make sure people are 13:36 make sure people are paying enough 13:37 paying enough 13:37 paying enough attention to balance, the 13:38 attention to balance, the 13:38 attention to balance, the different types of it, 13:39 different types of it, 13:39 different types of it, in addition to strength 13:40 in addition to strength 13:40 in addition to strength training and 13:40 training and 13:40 training and core stabilization 13:42 core stabilization . So, these are other 13:43 . So, these are other 13:43 . So, these are other important points. 13:44 important points. 13:44 important points. Posture is as important as 13:45 Posture is as important as 13:45 Posture is as important as aerobic 13:46 aerobic 13:46 aerobic exercise for 13:47 exercise for 13:47 exercise for everyday life. 13:48 everyday life. 13:48 everyday life. Here is such a combination. 13:49 Here is such a combination. 13:52 Hi, this is Margie. 13:52 Hi, this is Margie. High-quality 13:53 High-quality 13:53 High-quality dietary supplements are an 13:54 dietary supplements are an 13:54 dietary supplements are an important part of a 13:55 important part of a 13:55 important part of a comprehensive 13:56 comprehensive 13:56 comprehensive 13:58 osteoporosis treatment program. To 13:58 osteoporosis treatment program. 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Now let's get back to the show. 14:37 let's get back to the show. 14:41 You know, I have a lot of 14:41 You know, I have a lot of patients who 14:42 patients who 14:42 patients who come in and say, I 14:43 come in and say, I 14:43 come in and say, I hurt my shoulder, I 14:44 hurt my shoulder, I 14:44 hurt my shoulder, I hurt this or that, and
What you should know if you have an injury 14:46 hurt this or that, and 14:46 hurt this or that, and I can't go through 14:47 I can't go through 14:47 I can't go through therapy. I can't 14:48 therapy. I can't 14:48 therapy. I can't exercise. And can 14:49 exercise. And can 14:49 exercise. And can you tell 14:51 you tell 14:51 you tell me what you would advise 14:52 me what you would advise 14:52 me what you would advise in such a case? 14:53 in such a case? 14:53 in such a case? Yes, this is a big 14:54 Yes, this is a big 14:54 Yes, this is a big problem, and it 14:55 problem, and it 14:55 problem, and it really annoys me because 14:56 really annoys me because 14:56 really annoys me because people use 14:58 people use — I don't know why they're 14:59 — I don't know why they're 14:59 — I don't know why they're looking for an excuse, 15:00 looking for an excuse, 15:00 looking for an excuse, but they say, "You know, I 15:01 but they say, "You know, I 15:01 but they say, "You know, I injured my shoulder." "I 15:05 injured my shoulder." "I 15:05 injured my shoulder." "I can't do those kinds of 15:06 can't do those kinds of 15:06 can't do those kinds of strength exercises," but 15:07 strength exercises," but 15:07 strength exercises," but the truth is that 15:08 the truth is that 15:08 the truth is that many of these injuries, 15:09 many of these injuries, 15:09 many of these injuries, in fact, a 15:10 in fact, a 15:10 in fact, a lot of them, can be 15:11 lot of them, can be 15:11 lot of them, can be treated. I think it's a 15:14 treated. I think it's a 15:14 treated. I think it's a misconception when 15:16 misconception when 15:16 misconception when people say, "Oh, I'm getting 15:17 people say, "Oh, I'm getting 15:17 people say, "Oh, I'm getting old, you know, my 15:18 old, you know, my 15:18 old, you know, my shoulders always hurt." 15:20 shoulders always hurt." 15:20 shoulders always hurt." No, no, no, no, no. 15:21 No, no, no, no, no. 15:22 No, no, no, no, no. See a 15:22 See a 15:22 See a physical therapist 15:23 physical therapist 15:24 physical therapist or orthopedist. 15:24 or orthopedist. 15:25 or orthopedist. You may 15:25 You may 15:26 You may want to see an 15:27 want to see an 15:27 want to see an orthopedic surgeon first, but 15:28 orthopedic surgeon first, but most of 15:29 most of 15:29 most of these problems can be 15:30 these problems can be 15:30 these problems can be resolved 15:30 resolved 15:30 resolved with physical 15:31 with physical 15:31 with physical therapy. My specialty is 15:33 therapy. My specialty is orthopedic 15:34 orthopedic 15:34 orthopedic physical therapy, and 15:35 physical therapy, and 15:35 physical therapy, and all of these injuries can be 15:37 all of these injuries can be 15:37 all of these injuries can be improved. So I don't 15:39 improved. So I don't 15:39 improved. So I don't want anyone to have to live with that 15:40 want anyone to have to live with that 15:40 want anyone to have to live with that . I think you 15:42 . I think you 15:42 . I think you need to get 15:43 need to get 15:43 need to get tested, 15:44 tested, 15:44 tested, find out what can be 15:45 find out what can be 15:45 find out what can be done, and in the meantime, 15:46 done, and in the meantime, 15:46 done, and in the meantime, working with a physical 15:47 working with a physical 15:47 working with a physical therapist, you can 15:49 therapist, you can 15:49 therapist, you can modify your 15:50 modify your 15:50 modify your exercise program. That is, 15:53 exercise program. That is, 15:53 exercise program. That is, do everything you can to avoid 15:54 do everything you can to avoid 15:54 do everything you can to avoid irritating the area 15:56 irritating the area while you 15:56 while you 15:56 while you rehabilitate it, or 15:57 rehabilitate it, or 15:57 rehabilitate it, or find other 15:58 find other 15:58 find other ways to perform the 15:59 ways to perform the 16:00 ways to perform the exercises. So I'm a big 16:02 exercises. So I'm a big 16:02 exercises. So I'm a big fan of this 16:04 fan of this 16:04 fan of this approach, and when I'm 16:05 approach, and when I'm 16:05 approach, and when I'm asked, "Where to 16:06 asked, "Where to 16:06 asked, "Where to start 16:07 start 16:07 start exercising?" My 16:08 exercising?" My 16:08 exercising?" My answer: if 16:09 answer: if 16:09 answer: if possible, 16:10 possible, 16:10 possible, work with a 16:11 work with a 16:11 work with a physical therapist 16:12 physical therapist 16:12 physical therapist individually. In the 16:13 individually. In the 16:13 individually. In the United States, this is 16:14 United States, this is 16:15 United States, this is covered by 16:15 covered by 16:15 covered by insurance. Sometimes 16:16 insurance. Sometimes 16:16 insurance. Sometimes doctors may not 16:17 doctors may not 16:17 doctors may not prescribe a course, or 16:18 prescribe a course, or 16:18 prescribe a course, or it may not be 16:19 it may not be 16:19 it may not be necessary depending on 16:20 necessary depending on 16:20 necessary depending on the state, but if you 16:21 the state, but if you 16:21 the state, but if you ask them, “You know 16:22 ask them, “You know 16:22 ask them, “You know what? I am very 16:23 what? I am very 16:23 what? I am very confused about 16:24 confused about 16:24 confused about my exercise program. 16:25 my exercise program. 16:25 my exercise program. I need 16:26 I need 16:26 I need help. Could 16:27 help. Could 16:27 help. Could you write a 16:28 you write a 16:28 you write a referral?” So I 16:29 referral?” So I 16:29 referral?” So I mean, you're 16:30 mean, you're 16:30 mean, you're using a 16:30 using a 16:30 using a physical 16:32 physical 16:32 physical therapist, and I would 16:32 therapist, and I would 16:32 therapist, and I would ask you to 16:33 ask you to 16:33 ask you to talk about your 16:34 talk about your 16:34 talk about your experience. 16:35 experience. 16:35 experience. I think the secret is to 16:36 I think the secret is to 16:36 I think the secret is to find 16:37 find 16:37 find therapists you 16:38 therapists you 16:38 therapists you can trust and 16:39 can trust and 16:39 can trust and who work with this often 16:40 who work with this often 16:40 who work with this often . And when you 16:41 . And when you 16:41 . And when you find a group of such 16:42 find a group of such 16:42 find a group of such specialists near 16:44 specialists near 16:44 specialists near you, I will be able to 16:44 you, I will be able to 16:44 you, I will be able to confidently refer 16:46 confidently refer 16:46 confidently refer other people to them, because I 16:47 other people to them, because I 16:47 other people to them, because I will be calm and 16:48 will be calm and 16:48 will be calm and confident that they will 16:49 confident that they will 16:49 confident that they will recover. As for 16:51 recover. As for 16:51 recover. As for insurance, 16:52 insurance, 16:52 insurance, it's almost always 16:52 it's almost always 16:52 it's almost always covered by 16:53 covered by 16:53 covered by insurance, and people 16:54 insurance, and people 16:54 insurance, and people feel 16:55 feel 16:55 feel relieved because they're 16:56 relieved because they're 16:56 relieved because they're not only treating the shoulder 16:58 not only treating the shoulder , but they're also working on their 16:59 , but they're also working on their 16:59 , but they're also working on their core muscles, 16:59 core muscles, 17:00 core muscles, posture, feet, 17:01 posture, feet, 17:01 posture, feet, balance, and other 17:02 balance, and other 17:02 balance, and other things. Because I 17:03 things. Because I 17:03 things. Because I send them to 17:04 send them to 17:04 send them to physical therapy, essentially 17:05 physical therapy, essentially for osteoporosis, where 17:06 for osteoporosis, where 17:06 for osteoporosis, where they talk about their 17:07 they talk about their 17:07 they talk about their shoulders, and I also ask 17:08 shoulders, and I also ask 17:08 shoulders, and I also ask them to do other 17:09 them to do other 17:09 them to do other exercises. Since I am 17:11 exercises. Since I am 17:11 exercises. Since I am married to a 17:11 married to a 17:11 married to a physiotherapist and have 17:12 physiotherapist and have 17:12 physiotherapist and have worked with 17:13 worked with 17:13 worked with them extensively over the 17:14 them extensively over the 17:14 them extensively over the years, I 17:15 years, I 17:15 years, I know that they are very 17:16 know that they are very 17:16 know that they are very strong and 17:17 strong and 17:17 strong and focused people, 17:18 focused people, 17:18 focused people, they know 17:19 they know 17:19 they know their job very well and are 17:20 their job very well and are 17:20 their job very well and are true 17:21 true 17:21 true professionals. 17:22 professionals. 17:22 professionals. So, people often 17:23 So, people often 17:23 So, people often ask me, "How do 17:24 ask me, "How do 17:24 ask me, "How do I find 17:24 I find 17:24 I find a physical therapist?" This is 17:26 a physical therapist?" This is 17:26 a physical therapist?" This is always an important 17:26 always an important 17:27 always an important question. So, there are 17:28 question. So, there are 17:28 question. So, there are several ways. If 17:29 several ways. If 17:29 several ways. If you have osteoporosis, 17:30 you have osteoporosis, 17:30 you have osteoporosis, it is important to remember that, 17:31 it is important to remember that, 17:31 it is important to remember that, unfortunately, not all 17:32 unfortunately, not all 17:32 unfortunately, not all physical therapists have the 17:34 physical therapists have the 17:34 physical therapists have the appropriate 17:34 appropriate 17:34 appropriate training. Therefore, you 17:36 training. Therefore, you 17:36 training. Therefore, you need someone who has 17:37 need someone who has 17:37 need someone who has experience with 17:38 experience with 17:38 experience with osteoporosis or 17:38 osteoporosis or 17:38 osteoporosis or has received special 17:39 has received special 17:39 has received special training to work with 17:40 training to work with 17:40 training to work with such patients. 17:41 such patients. 17:42 such patients. One option is 17:43 One option is 17:43 One option is Bone Fit. These are specialists who 17:44 Bone Fit. These are specialists who 17:44 Bone Fit. These are specialists who work using the 17:45 work using the 17:45 work using the Bone Fit method. You 17:46 Bone Fit method. You 17:46 Bone Fit method. You can simply type 17:47 can simply type 17:47 can simply type "Bone Fit USA" into Google and you 17:48 "Bone Fit USA" into Google and you 17:48 "Bone Fit USA" into Google and you will get a link. 17:49 will get a link. 17:49 will get a link. I will also add it in 17:50 I will also add it in 17:50 I will also add it in the description of the video. But you 17:51 the description of the video. But you 17:51 the description of the video. But you may know that 17:53 may know that anyone who has completed 17:53 anyone who has completed 17:53 anyone who has completed Bone Fit training is both 17:54 Bone Fit training is both 17:54 Bone Fit training is both a physical therapist and a 17:55 a physical therapist and a 17:55 a physical therapist and a trainer. At least 17:57 trainer. At least 17:57 trainer. At least you will be sure 17:58 you will be sure 17:58 you will be sure that they have basic 17:59 that they have basic 17:59 that they have basic knowledge about exercise: what is 18:01 knowledge about exercise: what is 18:01 knowledge about exercise: what is safe and what is not. 18:02 safe and what is not. 18:03 safe and what is not. So, that's one 18:04 So, that's one 18:04 So, that's one way. Additionally, 18:05 way. Additionally, 18:05 way. Additionally, it will give you the 18:06 it will give you the 18:06 it will give you the opportunity to find 18:07 opportunity to find 18:07 opportunity to find someone with basic 18:08 someone with basic 18:08 someone with basic knowledge. And while not 18:10 knowledge. And while not 18:10 knowledge. And while not everyone at Bone Fit has 18:11 everyone at Bone Fit has 18:11 everyone at Bone Fit has extensive 18:12 extensive 18:12 extensive strength training experience, it's a 18:13 strength training experience, it's a 18:13 strength training experience, it's a good start. 18:14 good start. 18:17 The second way is the 18:17 The second way is the website choosept.com. This is 18:18 website choosept.com. This is 18:18 website choosept.com. This is relevant for the 18:19 relevant for the 18:19 relevant for the United States. You 18:21 United States. You 18:21 United States. You go there and 18:22 go there and 18:22 go there and specify your 18:23 specify your 18:23 specify your specialization: 18:24 specialization: 18:24 specialization: geriatrics or 18:25 geriatrics or 18:25 geriatrics or women's health. You will 18:27 women's health. You will 18:27 women's health. You will receive a list of 18:27 receive a list of 18:27 receive a list of therapists near 18:29 therapists near 18:29 therapists near you, after which 18:29 you, after which 18:29 you, after which you can 18:30 you can 18:30 you can call and 18:31 call and 18:31 call and find out who 18:32 find out who 18:32 find out who specializes in 18:33 specializes in 18:33 specializes in osteoporosis. And they wo 18:34 osteoporosis. And they wo 18:34 osteoporosis. And they wo n't lie to you 18:35 n't lie to you . They won't 18:36 . They won't 18:36 . They won't just say, "Oh, yes, 18:37 just say, "Oh, yes, 18:37 just say, "Oh, yes, we have such a specialist." The 18:38 we have such a specialist." The 18:38 we have such a specialist." The third way is to 18:39 third way is to 18:39 third way is to call 18:40 call 18:40 call your insurance 18:41 your insurance 18:41 your insurance company, find out 18:42 company, find out 18:42 company, find out who in your area 18:43 who in your area 18:43 who in your area is in-network for 18:44 is in-network for 18:44 is in-network for coverage, and then 18:45 coverage, and then 18:45 coverage, and then call them. I 18:46 call them. I 18:46 call them. I would say this is a 18:47 would say this is a 18:47 would say this is a good way 18:48 good way 18:48 good way to start your search and find 18:49 to start your search and find 18:49 to start your search and find people in your area 18:51 people in your area . And the good news is that 18:53 . And the good news is that 18:53 . And the good news is that many people 18:54 many people 18:54 many people thanked me because 18:55 thanked me because 18:55 thanked me because before they simply didn't 18:57 before they simply didn't 18:57 before they simply didn't have the motivation or didn't 18:58 have the motivation or didn't 18:58 have the motivation or didn't think it was 18:59 think it was 18:59 think it was necessary. But if 19:01 necessary. But if 19:01 necessary. But if you have a specific 19:02 you have a specific 19:02 you have a specific problem, like with your 19:03 problem, like with your 19:03 problem, like with your shoulder, knee, or 19:05 shoulder, knee, or 19:05 shoulder, knee, or spine, know—just so 19:06 spine, know—just so 19:06 spine, know—just so you don't get confused— 19:07 you don't get confused— there is also what's 19:08 there is also what's 19:08 there is also what's called a clinical 19:09 called a clinical 19:09 called a clinical orthopedic 19:10 orthopedic 19:10 orthopedic specialist. 19:12 specialist. 19:12 specialist. They may not 19:12 They may not 19:12 They may not specialize in 19:14 specialize in 19:14 specialize in osteoporosis, but they 19:15 osteoporosis, but they 19:15 osteoporosis, but they are experts in 19:16 are experts in 19:16 are experts in orthopedics as it 19:17 orthopedics as it 19:17 orthopedics as it relates to shoulders or 19:18 relates to shoulders or 19:18 relates to shoulders or knees, just keep 19:19 knees, just keep 19:19 knees, just keep that in mind. So, that 19:21 that in mind. So, that 19:21 that in mind. So, that was point number one. 19:23 was point number one. 19:23 was point number one. Point number two— 19:24 Point number two— there are many good 19:25 there are many good 19:25 there are many good programs. I try to 19:26 programs. I try to 19:26 programs. I try to offer good and 19:28 offer good and 19:28 offer good and safe programs, you 19:29 safe programs, you 19:29 safe programs, you know, 19:30 know, 19:30 know, proven safe 19:31 proven safe 19:31 proven safe programs—that's also one 19:32 programs—that's also one 19:32 programs—that's also one way, but 19:33 way, but 19:33 way, but first and 19:34 first and 19:34 first and foremost. 19:35 foremost. 19:36 foremost. First of all, if 19:37 First of all, if 19:37 First of all, if possible, I always 19:38 possible, I always 19:38 possible, I always advise people to start 19:39 advise people to start 19:39 advise people to start by working with a 19:40 by working with a 19:40 by working with a physical therapist. 19:41 physical therapist. 19:42 physical therapist. Actually, I'm going to go off-script for a moment 19:43 Actually, I'm going to go off-script for a moment 19:45 and say that 19:45 and say that I found my physical therapist 19:46 I found my physical therapist 19:47 I found my physical therapist on a blind date 19:48 on a blind date 19:48 on a blind date . And if you 19:52 . And if you 19:52 . And if you would like 19:52 would like 19:52 would like to call, 19:53 to call, 19:53 to call, unfortunately my parents are 19:54 unfortunately my parents are 19:54 unfortunately my parents are no longer here, but they would be 19:55 no longer here, but they would be 19:55 no longer here, but they would be happy to help 19:56 happy to help 19:56 happy to help you find 19:57 you find 19:57 you find a physical therapist. 19:58 a physical therapist. 19:58 a physical therapist. Sorry, Margie. 19:59 Sorry, Margie. 19:59 Sorry, Margie. Very funny. Good. 20:00 Very funny. Good. 20:01 Very funny. Good. Yes, we have to add, 20:02 Yes, we have to add, 20:02 Yes, we have to add, we have to add some 20:03 we have to add some 20:03 we have to add some humor. Well, while we're on the subject of 20:04 humor. Well, while we're on the subject of 20:04 humor. Well, while we're on the subject of humor, 20:05 humor, 20:05 humor, Craig, when I first 20:06 Craig, when I first 20:06 Craig, when I first met you, what 20:07 met you, what 20:07 met you, what was your posture like? 20:08 was your posture like? 20:08 was your posture like? Let's talk about 20:09 Let's talk about 20:09 Let's talk about this. 20:09 this. 20:09 this. Horrible. Absolutely 20:11 Horrible. Absolutely 20:11 Horrible. Absolutely terrible. And then 20:12 terrible. And then 20:12 terrible. And then she looked at my 20:13 she looked at my 20:15 ninth grade pictures, and 20:15 ninth grade pictures, and I had the same 20:16 I had the same 20:16 I had the same terrible posture. And 20:17 terrible posture. And 20:17 terrible posture. And now I've been training for 2 20:18 now I've been training for 2 20:18 now I've been training for 2 years, and every time 20:19 years, and every time 20:19 years, and every time I come to the gym, 20:21 I come to the gym, 20:21 I come to the gym, Margie wants me to 20:22 Margie wants me to 20:22 Margie wants me to do a certain 20:23 do a certain 20:23 do a certain set of exercises. If I 20:25 set of exercises. If I 20:25 set of exercises. If I sometimes try to 20:26 sometimes try to 20:26 sometimes try to do something new, I 20:27 do something new, I 20:27 do something new, I look back and suddenly 20:28 look back and suddenly 20:28 look back and suddenly see her waving her 20:29 see her waving her 20:29 see her waving her finger at me: "No." And I'm 20:30 finger at me: "No." And I'm 20:30 finger at me: "No." And I'm like, "Me? No, no, 20:32 like, "Me? No, no, 20:32 like, "Me? No, no, not me again." And 20:33 not me again." And 20:33 not me again." And she makes me 20:34 she makes me 20:34 she makes me stop. 20:35 stop. 20:35 stop. Well, no, I just want to 20:36 Well, no, I just want to 20:36 Well, no, I just want to talk about the good. 20:37 talk about the good. 20:37 talk about the good. This is very important, 20:38 This is very important, 20:38 This is very important, for example, there is one 20:39 for example, there is one 20:39 for example, there is one exercise—the 20:40 exercise—the 20:40 exercise—the overhead press. And you know, 20:41 overhead press. And you know, 20:41 overhead press. And you know, some people 20:42 some people 20:42 some people can't 20:44 can't 20:44 can't do it because of their posture. And this is me...we 20:45 do it because of their posture. And this is me...we 20:45 do it because of their posture. And this is me...we don't want any 20:46 don't want any 20:46 don't want any forward leans. So, 20:47 forward leans. So, 20:47 forward leans. So, this is not a very good 20:48 this is not a very good 20:48 this is not a very good exercise. We need it to 20:49 exercise. We need it to 20:49 exercise. We need it to be...that's why 20:51 be...that's why 20:51 be...that's why people work on 20:52 people work on 20:52 people work on strengthening and 20:52 strengthening and 20:52 strengthening and opening the 20:53 opening the 20:54 opening the chest. So that's what 20:55 chest. So that's what 20:55 chest. So that's what you had to 20:56 you had to 20:56 you had to do, right? And I'm so 20:57 do, right? And I'm so 20:57 do, right? And I'm so excited because the other day 20:58 excited because the other day 20:58 excited because the other day in the gym I saw you 20:59 in the gym I saw you 21:00 in the gym I saw you raise your arms straight above your 21:01 raise your arms straight above your 21:01 raise your arms straight above your head, I 21:02 head, I 21:02 head, I see that in women all the time. When 21:04 see that in women all the time. When 21:04 see that in women all the time. When they, you know, when 21:05 they, you know, when 21:05 they, you know, when they stretch a little bit 21:06 they stretch a little bit 21:06 they stretch a little bit and 21:07 and 21:07 and strengthen their backs, then 21:08 strengthen their backs, then 21:08 strengthen their backs, then we can do 21:09 we can do 21:09 we can do other exercises. But, whatever it is 21:12 other exercises. But, whatever it is 21:12 other exercises. But, whatever it is , when it comes to 21:13 , when it comes to 21:13 , when it comes to exercise, the main thing 21:14 exercise, the main thing 21:14 exercise, the main thing I think is 21:15 I think is 21:15 I think is missing is that 21:16 missing is that 21:16 missing is that people don't do 21:18 people don't do 21:18 people don't do all the components. They 21:19 all the components. They 21:19 all the components. They don't 21:20 don't 21:20 don't prioritize balance 21:21 prioritize balance , which I love to 21:22 , which I love to 21:22 , which I love to practice every day. And 21:23 practice every day. And 21:23 practice every day. And also, as I said 21:25 also, as I said , stabilizing the muscles of the 21:27 , stabilizing the muscles of the 21:27 , stabilizing the muscles of the core. And probably one more thing 21:28 core. And probably one more thing 21:28 core. And probably one more thing I want to 21:29 I want to 21:29 I want to say: what the 21:30 say: what the 21:30 say: what the research says—I don't want 21:31 research says—I don't want 21:31 research says—I don't want to repeat everything 21:32 to repeat everything 21:32 to repeat everything we've already 21:33 we've already 21:33 we've already talked about in other 21:34 talked about in other 21:34 talked about in other podcasts. But 21:35 podcasts. But 21:35 podcasts. But research 21:36 research 21:36 research shows that bones 21:37 shows that bones 21:37 shows that bones respond to the 21:37 respond to the 21:38 respond to the stresses 21:39 stresses 21:39 stresses placed on them. So if you're a 21:40 placed on them. So if you're a 21:40 placed on them. So if you're a couch potato and have 21:41 couch potato and have 21:41 couch potato and have never 21:42 never 21:42 never done anything, even 21:43 done anything, even 21:43 done anything, even raising your hand will be a 21:44 raising your hand will be a 21:44 raising your hand will be a bigger burden for you 21:44 bigger burden for you 21:44 bigger burden for you . 21:45 . 21:45 . Even just 21:46 Even just 21:46 Even just getting up from a chair is 21:47 getting up from a chair is more than you're 21:48 more than you're 21:48 more than you're used to. So the 21:49 used to. So the 21:49 used to. So the starting point is different for everyone 21:51 starting point is different for everyone 21:51 starting point is different for everyone . But you don't 21:53 . But you don't 21:53 . But you don't want to just 21:54 want to just 21:54 want to just stop. If something 21:56 stop. If something 21:56 stop. If something seems too 21:57 seems too 21:57 seems too easy, I always say: 21:59 easy, I always say: 21:59 easy, I always say: you can start with eight 22:00 you can start with eight to ten repetitions. And 22:01 to ten repetitions. And 22:01 to ten repetitions. And then, as 22:03 then, as 22:03 then, as you get better, 22:04 you get better, 22:04 you get better, add weight. 22:05 add weight. 22:05 add weight. Let's say, as we do 22:06 Let's say, as we do 22:06 Let's say, as we do in the Osteo 22:07 in the Osteo 22:07 in the Osteo Neuro program that I'm 22:08 Neuro program that I'm 22:08 Neuro program that I'm doing—it's five 22:09 doing—it's five 22:09 doing—it's five sets of five 22:10 sets of five 22:10 sets of five repetitions. So 22:11 repetitions. So 22:11 repetitions. So doing seven would be 22:12 doing seven would be 22:12 doing seven would be exhausting, I wouldn't be 22:13 exhausting, I wouldn't be 22:13 exhausting, I wouldn't be able to. And I rest 22:15 able to. And I rest 22:15 able to. And I rest two minutes between 22:16 two minutes between 22:16 two minutes between sets. Eventually, 22:18 sets. Eventually, 22:18 sets. Eventually, you'll want to reduce 22:19 you'll want to reduce 22:19 you'll want to reduce the number of reps, 22:20 the number of reps, 22:20 the number of reps, but the key, in my opinion 22:21 but the key, in my opinion 22:21 but the key, in my opinion , is to continually 22:22 , is to continually 22:22 , is to continually increase 22:23 increase 22:23 increase the load 22:24 the load 22:24 the load while doing everything 22:25 while doing everything 22:25 while doing everything safely. This is what will 22:26 safely. This is what will 22:28 benefit your 22:28 benefit your bones the most. And if you can't 22:29 bones the most. And if you can't 22:29 bones the most. And if you can't do this, don't 22:31 do this, don't worry. 22:31 worry. 22:32 worry. Get involved, we're both 22:33 Get involved, we're both 22:33 Get involved, we're both qigong fans. You know, 22:35 qigong fans. You know, 22:35 qigong fans. You know, practice balance. 22:36 practice balance. 22:36 practice balance. Improve your 22:37 Improve your 22:37 Improve your balance enough 22:38 balance enough 22:38 balance enough to significantly 22:39 to significantly 22:39 to significantly prevent falls and 22:41 prevent falls and 22:41 prevent falls and fractures. So, 22:42 fractures. So, 22:42 fractures. So, in short, it's 22:43 in short, it's 22:43 in short, it's all about exercise. 22:44 all about exercise. 22:44 all about exercise. OK. Well, let's 22:45 OK. Well, let's 22:45 OK. Well, let's move on to another of 22:46 move on to another of 22:46 move on to another of your 22:47 your 22:47 your favorite topics— 22:48 favorite topics— food. We all 22:49 food. We all 22:49 food. We all know about calcium and 22:51 know about calcium and 22:51 know about calcium and vitamin D, but I know 22:52 vitamin D, but I know 22:52 vitamin D, but I know that it's not all there is to it, and when 22:53 that it's not all there is to it, and when 22:53 that it's not all there is to it, and when I talk to my 22:55 I talk to my 22:55 I talk to my patients and 22:56 patients and 22:56 patients and ask what they're 22:57 ask what they're 22:57 ask what they're taking, I see 22:58 taking, I see 22:58 taking, I see some deficiencies. And I would like you to 23:00 some deficiencies. And I would like you to 23:02 tell me what you would 23:02 tell me what you would advise. 23:03 advise. 23:03 advise. Yes. Good. You know what 23:05 Yes. Good. You know what 23:06 Yes. Good. You know what else? There is one more thing I can add 23:07 else? There is one more thing I can add 23:07 else? There is one more thing I can add about exercise 23:08 about exercise 23:08 about exercise that I think is extremely 23:09 that I think is extremely 23:09 that I think is extremely important to mention. One more thing 23:11 important to mention. One more thing 23:11 important to mention. One more thing about exercise: I 23:12 about exercise: I 23:12 about exercise: I would like to share what the 23:14 would like to share what the 23:14 would like to share what the current 23:15 current 23:18 safety guidelines are. I 23:18 safety guidelines are. I like the 23:19 like the 23:22 2023 Canadian clinical guidelines 23:22 2023 Canadian clinical guidelines because we know not to 23:23 because we know not to 23:23 because we know not to do 23:24 do 23:24 do forward bends and excessive 23:25 forward bends and excessive 23:25 forward bends and excessive turns. But people 23:27 turns. But people 23:27 turns. But people start... When 23:28 start... When 23:28 start... When these recommendations came out 23:28 these recommendations came out 23:28 these recommendations came out , they 23:30 , they 23:30 , they said, "Oh my God, I was 23:31 said, "Oh my God, I was 23:31 said, "Oh my God, I was bending my back." And 23:32 bending my back." And 23:32 bending my back." And we don't want any 23:33 we don't want any 23:33 we don't want any fear. So 23:34 fear. So 23:34 fear. So the recommendations 23:35 the recommendations 23:35 the recommendations are to 23:36 are to 23:36 are to avoid...Well, here's the 23:37 avoid...Well, here's the 23:37 avoid...Well, here's the exact wording of the 23:38 exact wording of the 23:38 exact wording of the recommendation. Rapid, 23:39 recommendation. Rapid, 23:39 recommendation. Rapid, repetitive, prolonged, 23:41 repetitive, prolonged, 23:41 repetitive, prolonged, weighted, or 23:42 weighted, or 23:42 weighted, or high-amplitude 23:43 high-amplitude 23:43 high-amplitude twisting (i.e., 23:44 twisting (i.e., 23:44 twisting (i.e., rotation) or flexion ( 23:45 rotation) or flexion ( rounding of the spine) movements 23:47 rounding of the spine) movements 23:47 rounding of the spine) movements may need to be 23:47 may need to be 23:47 may need to be modified to 23:48 modified to 23:49 modified to reduce the risk of 23:49 reduce the risk of 23:49 reduce the risk of fractures. So, 23:52 fractures. So, 23:52 fractures. So, you 23:54 you 23:54 you really shouldn't be 23:55 really shouldn't be 23:55 really shouldn't be doing 23:56 doing 23:56 doing forward rounding or excessive 23:57 forward rounding or excessive 23:57 forward rounding or excessive rotational movements in your programs. We 23:58 rotational movements in your programs. We 23:59 rotational movements in your programs. We should perform 24:00 should perform 24:00 should perform exercises in a stretched 24:01 exercises in a stretched 24:01 exercises in a stretched position. So I 24:02 position. So I 24:02 position. So I just wanted to 24:03 just wanted to 24:03 just wanted to emphasize that. Okay,
Nutritional needs for bone health 24:04 emphasize that. Okay, 24:04 emphasize that. Okay, now let's move on to the 24:05 now let's move on to the 24:05 now let's move on to the food. Regarding 24:07 food. Regarding 24:07 food. Regarding calcium, I think we 24:08 calcium, I think we 24:08 calcium, I think we should get between 24:10 should get between 24:10 should get between 800 and 1000 mg per day. 24:11 800 and 1000 mg per day. 24:14 Always 24:14 Always prioritize food. You know, 24:16 prioritize food. You know, 24:16 prioritize food. You know, I think this is a big 24:17 I think this is a big 24:17 I think this is a big problem. People don't 24:18 problem. People don't 24:18 problem. People don't understand the importance of 24:20 understand the importance of 24:20 understand the importance of the combination, because sometimes 24:21 the combination, because sometimes 24:21 the combination, because sometimes they may be advised, " 24:23 they may be advised, " Oh, take 1200 mg of 24:24 Oh, take 1200 mg of 24:24 Oh, take 1200 mg of calcium." No. 24:25 calcium." No. 24:26 calcium." No. In fact, 24:27 In fact, 24:27 In fact, studies 24:28 studies 24:28 studies show that 800–1000 24:29 show that 800–1000 24:29 show that 800–1000 mg per day is sufficient. 24:31 mg per day is sufficient. 24:35 And, you know, there was a 24:35 And, you know, there was a 24:37 study that 24:37 study that looked at people 24:39 looked at people 24:39 looked at people who consumed different 24:40 who consumed different 24:40 who consumed different amounts of calcium and 24:41 amounts of calcium and 24:41 amounts of calcium and found that the risk of 24:42 found that the risk of 24:42 found that the risk of cardiovascular 24:43 cardiovascular 24:44 cardiovascular disease was 15% 24:45 disease was 15% higher in those who 24:46 higher in those who 24:46 higher in those who consumed more than 1,000 mg. 24:47 consumed more than 1,000 mg. 24:50 This applied to both food and supplements. We 24:52 and supplements. We 24:52 and supplements. We really don't need 24:53 really don't need 24:53 really don't need that much. Most people 24:56 that much. Most people 24:56 that much. Most people only absorb up to 24:58 only absorb up to 24:58 only absorb up to 390 mg per day, no 24:59 390 mg per day, no 24:59 390 mg per day, no more. Okay, that's what 25:03 more. Okay, that's what 25:03 more. Okay, that's what we need to 25:04 we need to 25:04 we need to remember about 25:05 remember about 25:05 remember about calcium. And one more thing 25:06 calcium. And one more thing 25:06 calcium. And one more thing about calcium: I don't 25:07 about calcium: I don't 25:07 about calcium: I don't like 25:08 like 25:08 like calcium carbonate. It is the most poorly 25:10 calcium carbonate. It is the most poorly 25:10 calcium carbonate. It is the most poorly digested, and moreover, it 25:11 digested, and moreover, it 25:13 requires 25:13 requires stomach acid for its absorption. So 25:15 stomach acid for its absorption. So 25:15 stomach acid for its absorption. So you'd better avoid 25:16 you'd better avoid 25:16 you'd better avoid this species. Good. 25:18 this species. Good. 25:18 this species. Good. Another thing that is 25:19 Another thing that is 25:19 Another thing that is often forgotten: 25:20 often forgotten: 25:20 often forgotten: sometimes people don't take 25:22 sometimes people don't take 25:22 sometimes people don't take oxalates into account. 25:23 oxalates into account. 25:25 Foods such as 25:25 Foods such as Swiss chard, spinach, 25:26 Swiss chard, spinach, 25:26 Swiss chard, spinach, beet tops, and even 25:28 beet tops, and even 25:28 beet tops, and even almonds are 25:29 almonds are 25:29 almonds are high in oxalates. 25:30 high in oxalates. 25:34 They bind to 25:34 They bind to calcium and reduce 25:35 calcium and reduce 25:35 calcium and reduce its absorption. Therefore, 25:38 its absorption. Therefore, 25:38 its absorption. Therefore, when calculating your 25:39 when calculating your 25:39 when calculating your calcium intake, 25:40 calcium intake, 25:40 calcium intake, be sure to 25:41 be sure to 25:41 be sure to exclude foods 25:42 exclude foods 25:42 exclude foods high in 25:43 high in 25:43 high in oxalates. Okay, we 25:46 oxalates. Okay, we 25:46 oxalates. Okay, we need magnesium, and I 25:47 need magnesium, and I 25:47 need magnesium, and I notice that people 25:48 notice that people 25:48 notice that people usually get 25:49 usually get 25:49 usually get enough calcium, 25:51 enough calcium, 25:51 enough calcium, sometimes even 25:51 sometimes even 25:51 sometimes even too much. Vitamin D 25:55 too much. Vitamin D 25:55 too much. Vitamin D too, but magnesium is 25:56 too, but magnesium is 25:56 too, but magnesium is very important, it is 25:58 very important, it is 25:58 very important, it is necessary for 25:59 necessary for 25:59 necessary for the absorption of calcium. 26:00 the absorption of calcium. 26:03 Regarding the amount of 26:03 Regarding the amount of magnesium: you can consume 26:04 magnesium: you can consume 26:04 magnesium: you can consume the same amount of 26:05 the same amount of 26:05 the same amount of calcium and magnesium, in a 26:07 calcium and magnesium, in a 26:07 calcium and magnesium, in a ratio of one 26:08 ratio of one 26:08 ratio of one to one, but 26:09 to one, but 26:09 to one, but at least two to 26:10 at least two to 26:10 at least two to one. Personally, I 26:13 one. Personally, I 26:13 one. Personally, I take OsteoBall, which 26:14 take OsteoBall, which 26:15 take OsteoBall, which contains 400 mg of 26:16 contains 400 mg of 26:16 contains 400 mg of magnesium and 400 mg of 26:17 magnesium and 400 mg of 26:17 magnesium and 400 mg of calcium, because 26:19 calcium, because 26:19 calcium, because I 26:20 I 26:20 I get at least 400 26:22 get at least 400 26:22 get at least 400 mg of calcium from food throughout the day. 26:23 mg of calcium from food throughout the day. 26:27 So, I think 26:27 So, I think many 26:28 many 26:28 many people are deficient in magnesium. So 26:32 people are deficient in magnesium. So 26:32 people are deficient in magnesium. So make sure it's 26:33 make sure it's 26:33 make sure it's in your program, and the 26:34 in your program, and the 26:34 in your program, and the only thing I would avoid 26:36 only thing I would avoid is magnesium oxide. There 26:37 is magnesium oxide. There 26:38 is magnesium oxide. There are a lot of nuances here, 26:39 are a lot of nuances here, 26:39 are a lot of nuances here, but in this short 26:41 but in this short 26:41 but in this short podcast I just 26:42 podcast I just 26:42 podcast I just want to make sure that 26:43 want to make sure that 26:43 want to make sure that this is part of your 26:44 this is part of your 26:44 this is part of your program. And this is the 26:45 program. And this is the 26:45 program. And this is the most important thing—K2. This is something 26:48 most important thing—K2. This is something 26:48 most important thing—K2. This is something I will say that 26:50 I will say that 26:50 I will say that for some reason I don't 26:51 for some reason I don't 26:51 for some reason I don't understand. I don't understand 26:55 understand. I don't understand 26:55 understand. I don't understand why 26:56 why 26:56 why traditional medicine doctors 26:57 traditional medicine doctors 26:57 traditional medicine doctors avoid this. After all, there is 27:00 avoid this. After all, there is 27:00 avoid this. After all, there is research on this 27:01 research on this 27:01 research on this topic. I really 27:02 topic. I really 27:02 topic. I really don't understand this. Because K2 27:05 don't understand this. Because K2 27:05 don't understand this. Because K2 ensures that calcium 27:06 ensures that calcium 27:06 ensures that calcium goes into the bones and 27:08 goes into the bones and 27:08 goes into the bones and not into the soft tissues. And that's why 27:11 not into the soft tissues. And that's why 27:11 not into the soft tissues. And that's why I really believe 27:12 I really believe that this should be on 27:13 that this should be on 27:14 that this should be on everyone's agenda. To 27:17 everyone's agenda. To 27:17 everyone's agenda. To get both types: 27:18 get both types: 27:18 get both types: there is MK4, which has been 27:20 there is MK4, which has been 27:20 there is MK4, which has been proven to reduce 27:21 proven to reduce 27:21 proven to reduce fractures, 27:23 fractures, 27:23 fractures, and MK7, which is known to be 27:24 and MK7, which is known to be 27:24 and MK7, which is known to be very good for the 27:25 very good for the 27:25 very good for the heart. So I like 27:27 heart. So I like 27:27 heart. So I like to get both. I 27:30 to get both. I 27:30 to get both. I believe 27:31 believe 27:31 believe Thorne makes a vitamin 27:33 Thorne makes a vitamin 27:33 Thorne makes a vitamin K that contains both 27:34 K that contains both 27:34 K that contains both types in effective 27:35 types in effective 27:35 types in effective amounts. And it has both 27:38 amounts. And it has both 27:38 amounts. And it has both . So, 27:40 . So, 27:40 . So, if you take two 27:41 if you take two 27:41 if you take two capsules a day, you 27:42 capsules a day, you 27:42 capsules a day, you will get enough 27:43 will get enough 27:43 will get enough to 27:44 to 27:44 to prevent 27:45 prevent 27:45 prevent fractures and 27:46 fractures and 27:46 fractures and support the 27:47 support the cardiovascular system. And 27:49 cardiovascular system. And 27:49 cardiovascular system. And this is the "Osteoben" that 27:50 this is the "Osteoben" that 27:50 this is the "Osteoben" that I mentioned, it 27:51 I mentioned, it 27:51 I mentioned, it contains genistein, 27:52 contains genistein, 27:52 contains genistein, which has also been 27:53 which has also been 27:53 which has also been shown to be beneficial 27:54 shown to be beneficial 27:55 shown to be beneficial for bone health. 27:56 for bone health. 27:58 OK. And the last thing 27:58 OK. And the last thing I wanted to talk about 28:00 I wanted to talk about 28:00 I wanted to talk about regarding nutrition 28:01 regarding nutrition 28:01 regarding nutrition that's lacking is that 28:02 that's lacking is that 28:02 that's lacking is that people don't consume 28:03 people don't consume 28:03 people don't consume enough protein. And 28:06 enough protein. And 28:06 enough protein. And this is very important as we 28:08 this is very important as we 28:08 this is very important as we age, because it 28:09 age, because it 28:09 age, because it gives bones 28:09 gives bones 28:10 gives bones flexibility. Protein 28:14 flexibility. Protein 28:14 flexibility. Protein is needed for the matrix 28:15 is needed for the matrix 28:15 is needed for the matrix in which 28:16 in which 28:16 in which calcium and minerals are located. 28:17 calcium and minerals are located. 28:20 And so, they discovered this . 28:21 . 28:21 . Studies show 28:22 Studies show that most 28:23 that most 28:23 that most adults do not 28:24 adults do not 28:24 adults do not get enough 28:25 get enough 28:25 get enough protein. So what do we 28:26 protein. So what do we 28:26 protein. So what do we need, you know? What do 28:27 need, you know? What do 28:27 need, you know? What do we need? Well, what 28:29 we need? Well, what 28:29 we need? Well, what they discovered is 28:30 they discovered is 28:30 they discovered is sometimes described in a 28:31 sometimes described in a 28:31 sometimes described in a very strange way. 28:32 very strange way. 28:32 very strange way. From 1 to 1.2 grams per 28:34 From 1 to 1.2 grams per 28:34 From 1 to 1.2 grams per kilogram of body weight. 28:36 kilogram of body weight. 28:37 kilogram of body weight. Or it's for people who are 28:38 Or it's for people who are 28:38 Or it's for people who are n't very active. But 28:40 n't very active. But 28:40 n't very active. But 1.2–1.6 grams is for people 28:42 1.2–1.6 grams is for people 28:42 1.2–1.6 grams is for people who are more active. So what 28:44 who are more active. So what 28:45 who are more active. So what , what does that mean? I 28:46 , what does that mean? I 28:46 , what does that mean? I added it here to 28:47 added it here to 28:47 added it here to make things 28:48 make things 28:48 make things easier. So, you 28:50 easier. So, you 28:50 easier. So, you take your weight in 28:52 take your weight in 28:52 take your weight in pounds and divide by 2.2. 28:54 pounds and divide by 2.2. 28:54 pounds and divide by 2.2. You get kilograms. 28:55 You get kilograms. 28:56 You get kilograms. Then multiply by 1.0. Oh, 28:59 Then multiply by 1.0. Oh, 28:59 Then multiply by 1.0. Oh, you're multiplying kilograms, 29:00 you're multiplying kilograms, 29:00 you're multiplying kilograms, right? You multiply 29:02 right? You multiply 29:02 right? You multiply the kilograms by the number, 29:04 the kilograms by the number, 29:04 the kilograms by the number, by what you need, 29:05 by what you need, 29:05 by what you need, you know? So, for me, 29:08 you know? So, for me, 29:08 you know? So, for me, I choose 1.6 g, because I am a 29:09 I choose 1.6 g, because I am a 29:09 I choose 1.6 g, because I am a very active person. 29:11 very active person. 29:12 very active person. I weigh 124 pounds. So 29:16 I weigh 124 pounds. So 29:16 I weigh 124 pounds. So you divide 124 by 2.2. This 29:20 you divide 124 by 2.2. This 29:20 you divide 124 by 2.2. This will give you 56.4. 29:22 will give you 56.4. 29:22 will give you 56.4. Multiply that by 1.6. And that 29:25 Multiply that by 1.6. And that 29:25 Multiply that by 1.6. And that gives you 90g of protein per 29:27 gives you 90g of protein per 29:27 gives you 90g of protein per day. Here's a 29:28 day. Here's a 29:28 day. Here's a little formula. 29:29 little formula. 29:30 little formula. This is usually 29:31 This is usually 29:31 This is usually around 20–30 g per 29:32 around 20–30 g per 29:32 around 20–30 g per meal, but it is better 29:34 meal, but it is better 29:34 meal, but it is better to spread it out 29:35 to spread it out 29:35 to spread it out throughout the day. This is the 29:37 throughout the day. This is the 29:37 throughout the day. This is the main thing. Many people 29:40 main thing. Many people 29:40 main thing. Many people actually don't 29:41 actually don't 29:41 actually don't get enough 29:42 get enough 29:42 get enough protein. This is really very 29:44 protein. This is really very 29:44 protein. This is really very difficult. And if that's the case 29:46 difficult. And if that's the case , then 29:46 , then 29:47 , then protein powder will help, 29:48 protein powder will help, 29:48 protein powder will help, or I like "Perfect Aminos." 29:49 or I like "Perfect Aminos." 29:50 or I like "Perfect Aminos." I brought mine here. 29:51 I brought mine here. 29:51 I brought mine here. If consumed in 29:53 If consumed in 29:53 If consumed in powder form, it is 29:54 powder form, it is 29:54 powder form, it is slightly sweet. I 29:56 slightly sweet. I 29:56 slightly sweet. I personally like the 29:57 personally like the 29:57 personally like the mocha flavor, but it 29:59 mocha flavor, but it 29:59 mocha flavor, but it can also be found in 30:00 can also be found in 30:00 can also be found in pill form. These are 30:02 pill form. These are 30:02 pill form. These are amino acids. So, 30:03 amino acids. So, 30:03 amino acids. So, they are already split. 30:05 they are already split. 30:08 And that's something I find 30:08 And that's something I find very helpful for 30:09 very helpful for 30:09 very helpful for adding more 30:10 adding more 30:10 adding more protein to your 30:12 protein to your 30:12 protein to your diet. Anyway, I 30:17 diet. Anyway, I 30:17 diet. Anyway, I know this was a bit 30:18 know this was a bit 30:18 know this was a bit long, but I wanted 30:19 long, but I wanted 30:19 long, but I wanted you to give people 30:21 you to give people 30:21 you to give people important information 30:22 important information 30:22 important information so they don't 30:23 so they don't 30:23 so they don't miss out on any of the 30:24 miss out on any of the 30:24 miss out on any of the nutrients that are so 30:25 nutrients that are so 30:25 nutrients that are so critical for 30:26 critical for 30:26 critical for bones. There are more, 30:29 bones. There are more, 30:29 bones. There are more, but these are the key ones, 30:31 but these are the key ones, 30:31 but these are the key ones, you know? And the 30:32 you know? And the 30:32 you know? And the biggest thing I 30:33 biggest thing I 30:33 biggest thing I see missing is K2 and 30:35 see missing is K2 and 30:35 see missing is K2 and protein. I want to 30:36 protein. I want to 30:36 protein. I want to go back and 30:37 go back and 30:37 go back and clarify one point. 30:38 clarify one point. 30:39 clarify one point. When you mentioned 30:40 When you mentioned 30:40 When you mentioned calcium, which you 30:40 calcium, which you 30:40 calcium, which you need to consume. 30:41 need to consume. 30:41 need to consume. You said 390 mg, but 30:43 You said 390 mg, but 30:43 You said 390 mg, but can I take 30:44 can I take 30:44 can I take it more than once 30:45 it more than once 30:45 it more than once a day if I'm not 30:46 a day if I'm not 30:46 a day if I'm not getting enough 30:48 getting enough 30:48 getting enough calcium, because it sounded like that was the 30:49 calcium, because it sounded like that was the 30:49 calcium, because it sounded like that was the maximum. 30:50 maximum. 30:50 maximum. Oh no, no, this is the level of 30:52 Oh no, no, this is the level of 30:52 Oh no, no, this is the level of partial assimilation 30:53 partial assimilation . So what I meant was 30:54 . So what I meant was 30:54 . So what I meant was that if you take 30:55 that if you take 30:55 that if you take one dose, you shouldn't 30:56 one dose, you shouldn't 30:57 one dose, you shouldn't take more, because 30:58 take more, because 30:58 take more, because you'll see pills that have a 30:59 you'll see pills that have a 30:59 you'll see pills that have a higher dose. So 31:01 higher dose. So 31:01 higher dose. So for maximum 31:03 for maximum 31:03 for maximum benefit, you shouldn't 31:04 benefit, you shouldn't 31:04 benefit, you shouldn't take more than 390–400 31:06 take more than 390–400 31:06 take more than 390–400 mg at a time. 31:07 mg at a time. 31:07 mg at a time. For example, when I 31:09 For example, when I 31:09 For example, when I take 400 mg of Osteo Bi-Flex, 31:10 take 400 mg of Osteo Bi-Flex, 31:10 take 400 mg of Osteo Bi-Flex, I take two tablets 31:11 I take two tablets 31:11 I take two tablets twice a day. So, 31:13 twice a day. So, 31:13 twice a day. So, this is divided into two 31:14 this is divided into two 31:14 this is divided into two steps. But yeah, 31:15 steps. But yeah, 31:15 steps. But yeah, just make sure you 31:16 just make sure you don't take it all 31:18 don't take it all 31:18 don't take it all at once. 31:18 at once. 31:18 at once. Additionally, you should 31:19 Additionally, you should 31:19 Additionally, you should consider food in 31:20 consider food in 31:20 consider food in your total 31:21 your total 31:21 your total daily 31:22 daily 31:22 daily calcium intake. So, you 31:23 calcium intake. So, you 31:23 calcium intake. So, you can add 31:24 can add 31:24 can add calcium from tablets 31:25 calcium from tablets 31:25 calcium from tablets to what you get from 31:26 to what you get from 31:26 to what you get from food to bring the total to 31:28 food to bring the total to 31:30 about 800–1000 mg. 31:30 about 800–1000 mg. Yes, actually, the 31:31 Yes, actually, the 31:31 Yes, actually, the main thing is 31:32 main thing is 31:32 main thing is food first. If you 31:33 food first. If you 31:33 food first. If you get it from food, 31:34 get it from food, 31:34 get it from food, you absolutely don't 31:35 you absolutely don't 31:35 you absolutely don't need supplements. But 31:36 need supplements. But 31:36 need supplements. But you know, the thing is, 31:38 you know, the thing is, 31:38 you know, the thing is, a lot of people don't 31:39 a lot of people don't 31:39 a lot of people don't get...I 31:40 get...I 31:40 get...I mean, no, it's not 31:41 mean, no, it's not 31:41 mean, no, it's not exactly like that, most 31:42 exactly like that, most 31:43 exactly like that, most people are advised to do so by their 31:44 people are advised to do so by their 31:44 people are advised to do so by their doctors, but I 31:44 doctors, but I 31:44 doctors, but I actually notice that 31:46 actually notice that 31:46 actually notice that sometimes people take 31:47 sometimes people take 31:47 sometimes people take too much. 31:48 too much. 31:50 And they, you know, don't 31:50 And they, you know, don't pay attention to 31:51 pay attention to whether they're taking 31:53 whether they're taking 31:53 whether they're taking multivitamins, whether they're 31:54 multivitamins, whether they're 31:54 multivitamins, whether they're taking 31:55 taking 31:55 taking calcium supplements, in general, from 31:56 calcium supplements, in general, from 31:56 calcium supplements, in general, from all sources, and 31:57 all sources, and 31:57 all sources, and how much they're 31:58 how much they're 31:58 how much they're getting from food. 31:59 getting from food. 32:01 I really 32:01 I really like the 32:02 like the 32:02 like the Cronometer app, it's 32:02 Cronometer app, it's 32:03 Cronometer app, it's fantastic for 32:04 fantastic for 32:04 fantastic for helping you 32:04 helping you 32:05 helping you track and 32:06 track and 32:06 track and see how much 32:07 see how much 32:07 see how much calcium is in your food. It 32:08 calcium is in your food. It 32:08 calcium is in your food. It should also be noted 32:09 should also be noted 32:09 should also be noted that if you consume 32:10 that if you consume 32:10 that if you consume more than 2,500 mg of calcium 32:12 more than 2,500 mg of calcium 32:12 more than 2,500 mg of calcium per day, it may 32:12 per day, it may 32:12 per day, it may lead to the 32:13 lead to the 32:13 lead to the formation of 32:14 formation of 32:14 formation of kidney stones. And if you 32:15 kidney stones. And if you 32:15 kidney stones. And if you have a history of 32:16 have a history of 32:16 have a history of kidney stones, you should 32:17 kidney stones, you should 32:17 kidney stones, you should consult 32:18 consult 32:18 consult your doctor about 32:19 your doctor about 32:19 your doctor about the amount of calcium 32:20 the amount of calcium 32:20 the amount of calcium you intend to 32:21 you intend to 32:21 you intend to consume. 32:21 consume. 32:21 consume. I think overall we're 32:23 I think overall we're 32:23 I think overall we're just providing 32:24 just providing 32:24 just providing basic information. I 32:25 basic information. I 32:28 think it's very important for 32:28 think it's very important for people to 32:28 people to 32:28 people to discuss the 32:29 discuss the 32:32 supplements they're 32:32 supplements they're taking with their doctor to 32:32 taking with their doctor to 32:32 taking with their doctor to get professional 32:34 get professional 32:34 get professional advice. I am only giving 32:35 advice. I am only giving 32:35 advice. I am only giving basic recommendations.
The connection between stress and bone health 32:37 basic recommendations. 32:37 basic recommendations. So, one of my 32:38 So, one of my 32:38 So, one of my favorite questions, with 32:39 favorite questions, with 32:39 favorite questions, with which I wanted to 32:40 which I wanted to 32:40 which I wanted to end our 32:41 end our 32:41 end our advice, concerns 32:42 advice, concerns 32:42 advice, concerns our favorite topic 32:43 our favorite topic —stress and happiness. And I 32:44 —stress and happiness. And I 32:45 —stress and happiness. And I know that they have an 32:46 know that they have an 32:46 know that they have an incredible impact on 32:47 incredible impact on 32:47 incredible impact on our overall 32:48 our overall 32:48 our overall health. But 32:49 health. But 32:49 health. But can you give some 32:50 can you give some 32:50 can you give some advice to our 32:50 advice to our 32:50 advice to our patients who are 32:51 patients who are 32:51 patients who are concerned about 32:52 concerned about 32:52 concerned about bone health, about 32:53 bone health, about 32:53 bone health, about happiness and stress, and what 32:54 happiness and stress, and what 32:54 happiness and stress, and what they can do 32:55 they can do 32:56 they can do to improve the condition of 32:57 to improve the condition of 32:57 to improve the condition of their bones? 32:57 their bones? 33:01 Well, as you know, 33:01 Well, as you know, this is extremely 33:02 this is extremely 33:02 this is extremely important to me. And if there was 33:06 important to me. And if there was 33:06 important to me. And if there was one thing I 33:07 one thing I 33:07 one thing I would tell 33:08 would tell 33:08 would tell everyone, it's that it 33:10 everyone, it's that it 33:10 everyone, it's that it really does matter. 33:11 really does matter. 33:11 really does matter. And it's very difficult for me. I 33:14 And it's very difficult for me. I 33:14 And it's very difficult for me. I have to be very honest 33:15 have to be very honest 33:15 have to be very honest with everyone because people, 33:17 with everyone because people, 33:17 with everyone because people, you know, everyone who is 33:18 you know, everyone who is 33:18 you know, everyone who is part of my 33:19 part of my 33:19 part of my community is very 33:20 community is very 33:20 community is very passionate about exercise. And 33:22 passionate about exercise. And 33:22 passionate about exercise. And we know everyone 33:24 we know everyone 33:24 we know everyone is trying to 33:24 is trying to 33:24 is trying to figure out how to add 33:26 figure out how to add 33:26 figure out how to add physical activity. 33:27 physical activity. 33:27 physical activity. People are very interested in 33:28 People are very interested in 33:29 People are very interested in how to add supplements. How 33:30 how to add supplements. How 33:30 how to add supplements. How can they change 33:31 can they change 33:31 can they change their diet? 33:32 their diet? 33:33 their diet? They even do tests to 33:33 They even do tests to 33:33 They even do tests to identify 33:34 identify 33:34 identify root causes. But I 33:37 root causes. But I 33:37 root causes. But I notice that people don't 33:38 notice that people don't 33:38 notice that people don't associate it with 33:39 associate it with 33:39 associate it with stress and happiness. 33:40 stress and happiness. 33:45 Although the research 33:45 Although the research actually, you know, there are 33:46 actually, you know, there are 33:46 actually, you know, there are studies that 33:47 studies that 33:47 studies that say that. So, 33:50 say that. So, 33:50 say that. So, they did some 33:51 they did some 33:51 they did some research. There was 33:53 research. There was 33:53 research. There was one study that 33:54 one study that 33:54 one study that looked at anxiety, 33:56 looked at anxiety, 33:56 looked at anxiety, and it showed that in 33:57 and it showed that in 33:58 postmenopausal women, 33:58 postmenopausal women, increased 33:59 increased 33:59 increased anxiety 34:00 anxiety 34:00 anxiety was associated with lower 34:01 was associated with lower 34:01 was associated with lower 34:03 bone mineral density in the 34:03 bone mineral density in the lumbar spine 34:04 lumbar spine 34:04 lumbar spine and 34:05 and 34:05 and hip. They also 34:06 hip. They also 34:06 hip. They also conducted another 34:07 conducted another 34:07 conducted another study. Previously, 34:08 study. Previously, 34:08 study. Previously, this only applied to 34:09 this only applied to 34:09 this only applied to animals. And in animals, 34:11 animals. And in animals, 34:11 animals. And in animals, cortisol, which is the 34:12 cortisol, which is the 34:12 cortisol, which is the stress hormone, as you 34:14 stress hormone, as you 34:14 stress hormone, as you know, significantly 34:15 know, significantly 34:15 know, significantly increases destruction, 34:16 increases destruction, 34:16 increases destruction, we know that. We 34:18 we know that. We 34:18 we know that. We know that stress and 34:19 know that stress and 34:19 know that stress and cortisol accelerate 34:21 cortisol accelerate 34:21 cortisol accelerate bone breakdown. This 34:23 bone breakdown. This 34:23 bone breakdown. This increases the activity 34:24 increases the activity 34:24 increases the activity of osteoclasts and 34:25 of osteoclasts and 34:25 of osteoclasts and decreases the activity of 34:26 decreases the activity of 34:30 bone-building cells. But they, you 34:30 bone-building cells. But they, you know, did the 34:31 know, did the 34:31 know, did the usual studies 34:32 usual studies where they found that 34:33 where they found that 34:33 where they found that severe social 34:34 severe social 34:34 severe social stress was associated with 34:35 stress was associated with 34:35 stress was associated with greater bone loss 34:36 greater bone loss 34:38 over a 6-year 34:38 over a 6-year follow-up of 34:39 follow-up of 34:41 postmenopausal women. And 34:41 postmenopausal women. And even happiness—this is my 34:42 even happiness—this is my 34:42 even happiness—this is my favorite topic that I 34:43 favorite topic that I 34:43 favorite topic that I teach, as you 34:44 teach, as you 34:44 teach, as you know, 34:45 know, 34:45 know, life satisfaction 34:46 life satisfaction . So, higher levels of 34:47 . So, higher levels of 34:47 . So, higher levels of life satisfaction 34:48 life satisfaction 34:48 life satisfaction in a study 34:49 in a study 34:49 in a study conducted in 34:50 conducted in 34:50 conducted in Finland 34:50 Finland 34:50 Finland predicted less 34:51 predicted less 34:51 predicted less bone loss 34:52 bone loss 34:52 bone loss during a 10- 34:53 during a 10- year 34:53 year 34:54 year follow-up of 34:54 follow-up of 34:54 follow-up of Finnish women 34:55 Finnish women 34:55 Finnish women aged 60 to 70 34:57 aged 60 to 70 . This is really important, 35:00 . This is really important, 35:00 . This is really important, and I believe that when you 35:02 and I believe that when you 35:02 and I believe that when you engage, when you 35:03 engage, when you 35:03 engage, when you reduce stress and 35:04 reduce stress and 35:04 reduce stress and practice habits of 35:05 practice habits of 35:05 practice habits of happiness, your whole life 35:07 happiness, your whole life 35:07 happiness, your whole life changes. Your 35:10 changes. Your 35:10 changes. Your perspective on life 35:11 perspective on life 35:11 perspective on life completely changes. 35:13 completely changes. 35:13 completely changes. And there's nothing 35:14 And there's nothing 35:14 And there's nothing better, it 35:15 better, it 35:15 better, it can really affect 35:16 can really affect 35:16 can really affect your 35:17 your 35:17 your bone health. And I've been teaching 35:19 bone health. And I've been teaching 35:19 bone health. And I've been teaching this, oh my God, for over 40 35:21 this, oh my God, for over 40 35:21 this, oh my God, for over 40 years. Am I right, 35:22 years. Am I right, 35:22 years. Am I right, Craig? 35:23 Craig? 35:23 Craig? Oh yes. 35:23 Oh yes. 35:23 Oh yes. You know that. 35:24 You know that. 35:24 You know that. Of course. 35:25 Of course. 35:25 Of course. But I think...you know 35:27 But I think...you know 35:27 But I think...you know what? Why don't you 35:28 what? Why don't you 35:28 what? Why don't you share? Let's 35:29 share? Let's 35:29 share? Let's tell a funny 35:30 tell a funny 35:30 tell a funny story. We can 35:31 story. We can 35:32 story. We can do this because we are 35:33 do this because we are 35:33 do this because we are sitting here and 35:33 sitting here and 35:33 sitting here and talking to everyone. 35:35 talking to everyone. 35:37 In short, the story 35:37 In short, the story began when I had been 35:38 began when I had been 35:40 teaching happiness for a while, but 35:40 teaching happiness for a while, but I wanted to do an 35:41 I wanted to do an 35:41 I wanted to do an online course, and I 35:42 online course, and I 35:42 online course, and I needed a 35:43 needed a 35:43 needed a technical specialist 35:44 technical specialist . So who is my 35:47 . So who is my 35:47 . So who is my technician? Craig is 35:48 technician? Craig is my technical 35:49 my technical 35:49 my technical specialist. I did 35:50 specialist. I did 35:50 specialist. I did n't have any 35:51 n't have any 35:51 n't have any assistants then. And he 35:52 assistants then. And he 35:52 assistants then. And he came to the first 35:53 came to the first 35:53 came to the first program about happiness 35:54 program about happiness 35:54 program about happiness that I conducted. It 35:55 that I conducted. It 35:55 that I conducted. It was an 8-week course, and 35:57 was an 8-week course, and 35:57 was an 8-week course, and I also completed the 35:58 I also completed the 35:58 I also completed the training. I worked 35:59 training. I worked 35:59 training. I worked with Marcy Shimoff and 36:00 with Marcy Shimoff and 36:00 with Marcy Shimoff and gained a lot of 36:01 gained a lot of 36:01 gained a lot of knowledge from teaching 36:02 knowledge from teaching 36:02 knowledge from teaching happiness. So when you 36:04 happiness. So when you 36:04 happiness. So when you first came, it 36:05 first came, it 36:05 first came, it was because you were 36:07 was because you were 36:07 was because you were needed. But that 36:08 needed. But that 36:08 needed. But that course was held 36:09 course was held 36:09 course was held in the evenings back then. You were already 36:10 in the evenings back then. You were already 36:10 in the evenings back then. You were already finishing work. 36:12 finishing work. 36:12 finishing work. The second time you just 36:13 The second time you just 36:13 The second time you just decided to come yourself, 36:14 decided to come yourself, 36:14 decided to come yourself, which was interesting. 36:16 which was interesting. 36:16 which was interesting. Now tell me what 36:17 Now tell me what 36:17 Now tell me what happened to your 36:18 happened to your 36:18 happened to your patients. Why do 36:19 patients. Why do 36:19 patients. Why do n't you share what 36:20 n't you share what 36:20 n't you share what you've noticed 36:21 you've noticed 36:21 you've noticed thanks to these tips? 36:23 thanks to these tips? 36:27 Well, first of all, 36:27 Well, first of all, patients are surprised 36:28 patients are surprised 36:28 patients are surprised that I actually spend 36:29 that I actually spend 36:29 that I actually spend time taking an interest in 36:31 time taking an interest in 36:31 time taking an interest in their stress, their 36:32 their stress, their 36:32 their stress, their lives, their happiness, and their 36:33 lives, their happiness, and their 36:33 lives, their happiness, and their learning. It's like 21 36:35 learning. It's like 21 36:35 learning. It's like 21 foundational steps, 36:36 foundational steps, 36:36 foundational steps, so of course I've picked 36:37 so of course I've picked 36:37 so of course I've picked a few of them that I've been able 36:39 a few of them that I've been able 36:39 a few of them that I've been able to remember and 36:40 to remember and 36:40 to remember and used them with 36:41 used them with 36:41 used them with my patients, and 36:42 my patients, and 36:42 my patients, and they don't mind, they 36:43 they don't mind, they 36:43 they don't mind, they really appreciate 36:45 really appreciate 36:45 really appreciate you taking the time 36:46 you taking the time 36:46 you taking the time to ask how they're 36:47 to ask how they're 36:47 to ask how they're feeling. I think 36:48 feeling. I think 36:48 feeling. I think when people know 36:49 when people know 36:50 when people know you care and are 36:51 you care and are 36:51 you care and are motivated, they 36:52 motivated, they 36:52 motivated, they want to make you feel 36:53 want to make you feel 36:53 want to make you feel good in their own way. 36:54 good in their own way. 36:54 good in their own way. So you can feel 36:55 So you can feel that you care about them 36:56 that you care about them 36:56 that you care about them enough that they 36:57 enough that they 36:57 enough that they want to start 36:58 want to start 36:58 want to start doing something for themselves. 36:59 doing something for themselves. 36:59 doing something for themselves. I think just 37:00 I think just 37:00 I think just listening to people and 37:01 listening to people and 37:01 listening to people and letting them 37:02 letting them 37:02 letting them talk is 37:03 talk is 37:03 talk is incredibly powerful, and 37:05 incredibly powerful, and 37:05 incredibly powerful, and I've had patients, you 37:06 I've had patients, you 37:06 I've had patients, you know, sometimes you 37:07 know, sometimes you 37:07 know, sometimes you really hit a 37:08 really hit a 37:08 really hit a nerve and they can 37:09 nerve and they can 37:09 nerve and they can get very emotional 37:11 get very emotional 37:11 get very emotional about it. But then 37:12 about it. But then 37:12 about it. But then they look up and 37:13 they look up and 37:13 they look up and say: you know, I 37:14 say: you know, I 37:14 say: you know, I needed that. So 37:15 needed that. So 37:15 needed that. So for me, stress and 37:16 for me, stress and 37:16 for me, stress and happiness in any 37:17 happiness in any 37:17 happiness in any aspect of 37:18 aspect of 37:18 aspect of healthcare, no matter what, 37:19 healthcare, no matter what, 37:19 healthcare, no matter what, is a win-win 37:20 is a win-win 37:20 is a win-win . I mean, 37:21 . I mean, 37:21 . I mean, we know that anxiety 37:22 we know that anxiety 37:22 we know that anxiety leads to a higher 37:23 leads to a higher 37:23 leads to a higher risk of elevated 37:24 risk of elevated 37:24 risk of elevated cortisol. And we also 37:25 cortisol. And we also 37:25 cortisol. And we also know that cortisol 37:26 know that cortisol is a steroid, and we already 37:27 is a steroid, and we already 37:27 is a steroid, and we already know that if you 37:28 know that if you 37:28 know that if you take cortisol 37:29 take cortisol 37:29 take cortisol or steroids, you 37:30 or steroids, you 37:30 or steroids, you destroy your bones. 37:31 destroy your bones. 37:31 destroy your bones. So, you know, Marge is 37:32 So, you know, Marge is 37:32 So, you know, Marge is actually right 37:33 actually right 37:33 actually right that it is therapy. She 37:34 that it is therapy. She 37:34 that it is therapy. She didn't even tell you 37:35 didn't even tell you . She tried to 37:36 . She tried to 37:36 . She tried to sneak it in on you 37:37 sneak it in on you 37:37 sneak it in on you , didn't she, 37:38 , didn't she, 37:38 , didn't she, Marge? Just 37:38 Marge? Just 37:38 Marge? Just trying to get 37:39 trying to get 37:39 trying to get it out there. 37:40 it out there.
Small changes that can make a difference 37:42 But I don't want to 37:42 But I don't want to leave you without 37:43 leave you without 37:43 leave you without a few tips on what you 37:44 a few tips on what you 37:44 a few tips on what you can do. So 37:45 can do. So 37:45 can do. So my first piece of advice, 37:46 my first piece of advice, 37:46 my first piece of advice, when I see someone, 37:47 when I see someone, 37:47 when I see someone, you know, working face-to- 37:49 you know, working face-to- face, my very first thing to 37:50 face, my very first thing to 37:52 start with is to just 37:52 start with is to just take a few 37:53 take a few 37:53 take a few deep breaths into your 37:54 deep breaths into your 37:54 deep breaths into your belly. You inhale, your 37:55 belly. You inhale, your 37:55 belly. You inhale, your stomach rises, and 37:56 stomach rises, and 37:56 stomach rises, and when you exhale, 37:57 when you exhale, 37:57 when you exhale, you know, it's like there's a balloon in your 37:59 you know, it's like there's a balloon in your 37:59 you know, it's like there's a balloon in your stomach 38:00 stomach 38:00 stomach . So just 38:01 . So just 38:01 . So just make sure that when you 38:02 make sure that when you 38:02 make sure that when you inhale, you take a 38:03 inhale, you take a 38:03 inhale, you take a deep 38:04 deep 38:04 deep diaphragmatic breath 38:05 diaphragmatic breath 38:05 diaphragmatic breath and your belly sticks out, 38:06 and your belly sticks out, 38:06 and your belly sticks out, and when you exhale, you're 38:08 and when you exhale, you're 38:08 and when you exhale, you're like blowing up a balloon. 38:09 like blowing up a balloon. 38:13 So my first piece of advice 38:13 So my first piece of advice that I give to everyone is: you 38:14 that I give to everyone is: you 38:14 that I give to everyone is: you have breath with you 38:15 have breath with you , take 38:17 , take 38:17 , take a few deep 38:18 a few deep 38:18 a few deep breaths before eating. And if you can, 38:21 breaths before eating. And if you can, 38:21 breaths before eating. And if you can, add a breath of calm, 38:22 add a breath of calm, 38:22 add a breath of calm, peace, or whatever 38:23 peace, or whatever 38:23 peace, or whatever you want to let into 38:24 you want to let into 38:24 you want to let into yourself, and exhale anything 38:25 yourself, and exhale anything 38:25 yourself, and exhale anything that no longer 38:26 that no longer 38:26 that no longer serves you. But if you 38:27 serves you. But if you 38:27 serves you. But if you do it a couple of times 38:29 do it a couple of times , because I always tell 38:29 , because I always tell 38:29 , because I always tell people to relax 38:30 people to relax 38:31 people to relax throughout the day or 38:31 throughout the day or 38:31 throughout the day or breathe, you might 38:32 breathe, you might 38:32 breathe, you might not do it. But 38:33 not do it. But 38:33 not do it. But research has shown that 38:35 research has shown that when you add something 38:36 when you add something 38:36 when you add something to what you already do 38:37 to what you already do , that's how it becomes a 38:38 , that's how it becomes a 38:38 , that's how it becomes a habit. So, before you 38:39 habit. So, before you 38:39 habit. So, before you eat, 38:40 eat, 38:40 eat, stop and take 38:41 stop and take 38:41 stop and take a few breaths. So 38:43 a few breaths. So 38:43 a few breaths. So simple, but people 38:44 simple, but people 38:44 simple, but people have told me, "Oh 38:46 have told me, "Oh 38:46 have told me, "Oh my God, they've lost weight, the food tastes 38:47 my God, they've lost weight, the food tastes 38:47 my God, they've lost weight, the food tastes better, and 38:48 better, and 38:48 better, and they just 38:49 they just 38:49 they just feel 38:50 feel 38:50 feel calmer because, 38:51 calmer because, 38:51 calmer because, you know, it gives you 38:52 you know, it gives you 38:52 you know, it gives you three meals a day." So, 38:54 three meals a day." So, 38:54 three meals a day." So, that's number one. As for 38:55 that's number one. As for 38:56 that's number one. As for happiness, I believe that you 38:57 happiness, I believe that you 38:57 happiness, I believe that you just need to 38:58 just need to 38:58 just need to look for the good, become a 38:59 look for the good, become a 38:59 look for the good, become a detective in search of the 39:00 detective in search of the 39:00 detective in search of the good. There is so 39:02 good. There is so 39:02 good. There is so much good around, and 39:03 much good around, and 39:03 much good around, and sometimes it is 39:03 sometimes it is 39:03 sometimes it is disguised. And so, 39:05 disguised. And so, 39:05 disguised. And so, you know, if you 39:06 you know, if you 39:06 you know, if you start looking for 39:07 start looking for 39:07 start looking for the good, and when it 39:09 the good, and when it 39:09 the good, and when it happens— 39:09 happens— celebrate it, 39:10 celebrate it, 39:10 celebrate it, notice it, and 39:11 notice it, and 39:11 notice it, and magnify it. And 39:13 magnify it. And 39:13 magnify it. And when we multiply 39:14 when we multiply 39:14 when we multiply the good in our lives 39:15 the good in our lives , it becomes much 39:16 , it becomes much 39:16 , it becomes much more. And then you'll 39:19 more. And then you'll 39:21 be even more willing to do 39:21 be even more willing to do your 39:22 your 39:22 your osteoporosis program, and it's 39:23 osteoporosis program, and it's 39:23 osteoporosis program, and it's just life-changing. 39:24 just life-changing. 39:27 This is what I've seen over 39:27 This is what I've seen over the course of...I've been a therapist 39:29 the course of...I've been a therapist 39:29 the course of...I've been a therapist since 1979, and this 39:31 since 1979, and this 39:31 since 1979, and this part is extremely 39:32 part is extremely 39:32 part is extremely important. So, on this 39:34 important. So, on this 39:34 important. So, on this World 39:35 World 39:36 Osteoporosis Day, is there anything 39:36 Osteoporosis Day, is there anything else you want to 39:37 else you want to 39:37 else you want to say? Craig, 39:38 say? Craig, 39:38 say? Craig, do you want to say something? 39:39 do you want to say something? 39:39 do you want to say something? Yes, I want to say a 39:40 Yes, I want to say a 39:40 Yes, I want to say a few small 39:41 few small 39:41 few small things. First of all, Marge 39:43 things. First of all, Marge , as you always say, 39:44 , as you always say, 39:44 , as you always say, osteoporosis is an 39:45 osteoporosis is an 39:45 osteoporosis is an opportunity to improve 39:46 opportunity to improve 39:46 opportunity to improve overall 39:47 overall 39:47 overall health, and I've 39:48 health, and I've 39:48 health, and I've definitely 39:49 definitely 39:49 definitely seen that in 39:50 seen that in 39:50 seen that in my patients. And I 39:51 my patients. And I 39:51 my patients. And I think that's really 39:53 think that's really 39:53 think that's really key, 39:54 key, 39:54 key, because when you take care of 39:55 because when you take care of 39:55 because when you take care of your health, you 39:56 your health, you 39:56 your health, you also take care of your 39:57 also take care of your 39:57 also take care of your bones. And the other thing, 39:58 bones. And the other thing, 39:59 bones. And the other thing, you know, Marge gives you 40:00 you know, Marge gives you 40:00 you know, Marge gives you a lot of little 40:01 a lot of little 40:01 a lot of little tips here and there. 40:02 tips here and there. 40:03 tips here and there. Start with one. 40:04 Start with one. 40:04 Start with one. Only from one. And when 40:06 Only from one. And when 40:06 Only from one. And when you master it and 40:07 you master it and 40:07 you master it and implement it into your 40:08 implement it into your 40:08 implement it into your life, sit down and 40:09 life, sit down and 40:09 life, sit down and say, “What else would I 40:10 say, “What else would I 40:10 say, “What else would I like to do to 40:11 like to do to 40:11 like to do to help myself?” And 40:12 help myself?” And 40:12 help myself?” And move on to the second one. 40:14 move on to the second one. 40:15 move on to the second one. And as you 40:16 And as you 40:16 And as you continue, the 40:17 continue, the 40:17 continue, the additive effects 40:18 additive effects 40:18 additive effects can 40:18 can 40:18 can accumulate and 40:19 accumulate and 40:19 accumulate and become significant. So 40:20 become significant. So 40:20 become significant. So I hope that 40:21 I hope that 40:21 I hope that today you find 40:23 today you find 40:23 today you find something that will help you on 40:24 something that will help you on 40:24 something that will help you on your 40:25 your 40:25 your journey forward. And let's all 40:26 journey forward. And let's all 40:26 journey forward. And let's all celebrate 40:27 celebrate 40:27 celebrate World 40:28 World 40:30 Osteoporosis Day together and 40:30 Osteoporosis Day together and move forward. 40:31 move forward. 40:31 move forward. Thank you, Margie, for 40:32 Thank you, Margie, for 40:32 Thank you, Margie, for all you do, and 40:33 all you do, and 40:33 all you do, and thank you for what you have 40:34 thank you for what you have 40:34 thank you for what you have done for me and 40:35 done for me and 40:35 done for me and my patients. For 40:36 my patients. For 40:36 my patients. For many of them, it was 40:37 many of them, it was 40:37 many of them, it was life-changing. 40:38 life-changing. 40:38 life-changing. Oh, well, thank you very much. And that is 40:40 Oh, well, thank you very much. And that is 40:40 Oh, well, thank you very much. And that is so true. There is a 40:41 so true. There is a 40:41 so true. There is a Japanese term 40:42 Japanese term 40:42 Japanese term called "Kaizen". 40:43 called "Kaizen". 40:44 called "Kaizen". You know, step by 40:45 You know, step by 40:45 You know, step by step. Because we don't 40:46 step. Because we don't 40:46 step. Because we don't want to 40:47 want to 40:47 want to overload. This is 40:48 overload. This is 40:48 overload. This is our...this is truly our 40:49 our...this is truly our 40:50 our...this is truly our enemy. And that causes 40:51 enemy. And that causes 40:51 enemy. And that causes stress. But when you 40:52 stress. But when you 40:52 stress. But when you take this 40:54 take this 40:54 take this approach, it's amazing. 40:55 approach, it's amazing. 40:55 approach, it's amazing. You know, start with 40:56 You know, start with 40:56 You know, start with breathing, maybe 40:58 breathing, maybe 40:58 breathing, maybe add one thing. And 40:59 add one thing. And 40:59 add one thing. And suddenly you look back 41:01 suddenly you look back 41:01 suddenly you look back and see that you are living a 41:02 and see that you are living a 41:02 and see that you are living a completely different life. 41:03 completely different life. 41:04 completely different life. You've done so much 41:05 You've done so much 41:05 You've done so much good for your 41:06 good for your 41:06 good for your bones, but so much 41:07 bones, but so much 41:07 bones, but so much else 41:08 else 41:08 else has improved too. So on 41:10 has improved too. So on 41:10 has improved too. So on World 41:11 World 41:12 Osteoporosis Day, I'm 41:12 Osteoporosis Day, I'm trying to provide 41:13 trying to provide 41:13 trying to provide all sorts of resources for 41:14 all sorts of resources for 41:14 all sorts of resources for everyone. I'll put 41:16 everyone. I'll put 41:16 everyone. I'll put a lot of the stuff in the 41:17 a lot of the stuff in the 41:17 a lot of the stuff in the release notes 41:18 release notes 41:18 release notes so you can find it there 41:19 so you can find it there 41:19 so you can find it there . Review the 41:21 . Review the 41:22 testing guide and 41:22 testing guide and make sure you have 41:23 make sure you have 41:23 make sure you have n't missed anything. 41:25 n't missed anything. 41:25 n't missed anything. We wanted to do this 41:26 We wanted to do this 41:26 We wanted to do this so that you 41:27 so that you 41:27 so that you could find exactly what 41:28 could find exactly what 41:28 could find exactly what to add to your 41:30 to add to your 41:30 to add to your program next. And 41:32 program next. And , you know, let me 41:33 , you know, let me 41:33 , you know, let me know. I would really like to 41:35 know. I would really like to 41:35 know. I would really like to know. You 41:36 know. You 41:36 know. You can always write under 41:37 can always write under 41:37 can always write under the podcast what you are 41:38 the podcast what you are 41:38 the podcast what you are doing and what you 41:39 doing and what you 41:39 doing and what you are going to add 41:40 are going to add 41:40 are going to add next. And I just want to 41:42 next. And I just want to 41:42 next. And I just want to say 41:43 say 41:43 say thank you very much for being 41:44 thank you very much for being 41:44 thank you very much for being here. I wish you a 41:46 here. I wish you a 41:46 here. I wish you a nice continuation of the 41:47 nice continuation of the 41:47 nice continuation of the day. Thanks, Craig, for 41:49 day. Thanks, Craig, for 41:49 day. Thanks, Craig, for joining me. 41:50 joining me. 41:50 joining me. With pleasure.
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