Full Transcript Introduction: how Sally became a patient advocate 0:02 Hey, Margie here. Today we're answering 0:02 Hey, Margie here. Today we're answering commonly asked osteoporosis questions. 0:06 commonly asked osteoporosis questions. 0:06 commonly asked osteoporosis questions. And I'm excited because I'm joined by 0:08 And I'm excited because I'm joined by 0:08 And I'm excited because I'm joined by Sally Fulman. And Sally and I have known 0:12 Sally Fulman. And Sally and I have known 0:12 Sally Fulman. And Sally and I have known each other for over 20 years because 0:14 each other for over 20 years because 0:14 each other for over 20 years because we're both members of the New Jersey 0:15 we're both members of the New Jersey 0:15 we're both members of the New Jersey Injury Agency Council on Osteoporoscess. 0:18 Injury Agency Council on Osteoporoscess. 0:18 Injury Agency Council on Osteoporoscess. And Sally's also a board member of the 0:20 And Sally's also a board member of the 0:20 And Sally's also a board member of the Bone Health and Osteoporosis Foundation. 0:23 Bone Health and Osteoporosis Foundation. 0:23 Bone Health and Osteoporosis Foundation. and she's been working with something we 0:25 and she's been working with something we 0:25 and she's been working with something we have in New Jersey, an exercise program 0:27 have in New Jersey, an exercise program 0:27 have in New Jersey, an exercise program called Project Healthy Bones for 20 0:29 called Project Healthy Bones for 20 0:30 called Project Healthy Bones for 20 years, but she works every day almost 0:34 years, but she works every day almost 0:34 years, but she works every day almost with people with osteoporosis. And so 0:36 with people with osteoporosis. And so 0:36 with people with osteoporosis. And so she was a perfect person to join me and 0:39 she was a perfect person to join me and 0:39 she was a perfect person to join me and ask her classes, what do they want to 0:41 ask her classes, what do they want to 0:42 ask her classes, what do they want to know? And so that's what we're talking 0:44 know? And so that's what we're talking 0:44 know? And so that's what we're talking about today. So, this is full of really 0:46 about today. So, this is full of really 0:46 about today. So, this is full of really so much good information 0:48 so much good information 0:48 so much good information and I think we we talk about issues that 0:51 and I think we we talk about issues that 0:51 and I think we we talk about issues that are coming up that people are having. 0:53 are coming up that people are having. 0:53 are coming up that people are having. So, I think you'll find it very 0:56 So, I think you'll find it very 0:56 So, I think you'll find it very interesting and I think there's 0:58 interesting and I think there's 0:58 interesting and I think there's takeaways for everybody in this episode. 1:00 takeaways for everybody in this episode. 1:00 takeaways for everybody in this episode. So, enjoy and stay tuned. 1:04 So, enjoy and stay tuned. 1:04 So, enjoy and stay tuned. [music] 1:06 [music] 1:06 [music] Welcome, Sally. I am so excited to have 1:09 Welcome, Sally. I am so excited to have 1:09 Welcome, Sally. I am so excited to have you here on the podcast. for everybody. 1:12 you here on the podcast. for everybody. 1:12 you here on the podcast. for everybody. Sally and I have known each other for 1:14 Sally and I have known each other for 1:14 Sally and I have known each other for over 20 years because we're both on the 1:17 over 20 years because we're both on the 1:17 over 20 years because we're both on the New Jersey Inter Agency Council of 1:19 New Jersey Inter Agency Council of 1:19 New Jersey Inter Agency Council of Osteoporosis where we really oversee all 1:22 Osteoporosis where we really oversee all 1:22 Osteoporosis where we really oversee all the initiatives statewide for 1:24 the initiatives statewide for 1:24 the initiatives statewide for osteoporosis. So, it's been so 1:27 osteoporosis. So, it's been so 1:27 osteoporosis. So, it's been so wonderful, right, Sally? Because so much 1:29 wonderful, right, Sally? Because so much 1:29 wonderful, right, Sally? Because so much has gotten done. You know, when people 1:31 has gotten done. You know, when people 1:31 has gotten done. You know, when people are passionate and care about this, you 1:34 are passionate and care about this, you 1:34 are passionate and care about this, you can just accomplish so much so 1:35 can just accomplish so much so 1:35 can just accomplish so much so statewide. It's I I can't even get over 1:38 statewide. It's I I can't even get over 1:38 statewide. It's I I can't even get over what what what's been done through this 1:40 what what what's been done through this 1:40 what what what's been done through this through our council. But anyway, well, 1:43 through our council. But anyway, well, 1:43 through our council. But anyway, well, before we get started, I would love you 1:45 before we get started, I would love you 1:45 before we get started, I would love you to just maybe tell people why you're so 1:48 to just maybe tell people why you're so 1:48 to just maybe tell people why you're so passionate about this and how this all 1:50 passionate about this and how this all 1:50 passionate about this and how this all started. How did you become such an 1:52 started. How did you become such an 1:52 started. How did you become such an advocate and how did you get involved in 1:54 advocate and how did you get involved in 1:54 advocate and how did you get involved in osteoporosis? 1:56 osteoporosis? 1:56 osteoporosis? Well, that's an easy question to answer, 1:58 Well, that's an easy question to answer, 1:58 Well, that's an easy question to answer, Margie, because the reason I'm 2:00 Margie, because the reason I'm 2:00 Margie, because the reason I'm passionate is that I fell from a 2:02 passionate is that I fell from a 2:02 passionate is that I fell from a standing position and broke my tibia. 2:06 standing position and broke my tibia. 2:06 standing position and broke my tibia. And for eight weeks, I had to be 2:08 And for eight weeks, I had to be 2:08 And for eight weeks, I had to be nonweightbearing. 2:10 nonweightbearing. 2:10 nonweightbearing. You can't imagine what happens in your 2:12 You can't imagine what happens in your 2:12 You can't imagine what happens in your life like that. I live alone and I have 2:14 life like that. I live alone and I have 2:14 life like that. I live alone and I have an upstairs and a downstairs and 2:16 an upstairs and a downstairs and 2:16 an upstairs and a downstairs and everything. And so, I had to depend on 2:19 everything. And so, I had to depend on 2:19 everything. And so, I had to depend on other people as well as give up my 2:21 other people as well as give up my 2:21 other people as well as give up my independence. And it was a very hard 2:23 independence. And it was a very hard 2:23 independence. And it was a very hard thing. So when that happened, I became a 2:26 thing. So when that happened, I became a 2:26 thing. So when that happened, I became a compassionate person and a passionate 2:28 compassionate person and a passionate 2:28 compassionate person and a passionate person to wanting to help others. But 2:31 person to wanting to help others. But 2:31 person to wanting to help others. But before that, I was in my maybe just 2:34 before that, I was in my maybe just 2:34 before that, I was in my maybe just coming into my 60s when I was diagnosed 2:36 coming into my 60s when I was diagnosed 2:36 coming into my 60s when I was diagnosed with osteoporosis. And that goes back 2:39 with osteoporosis. And that goes back 2:39 with osteoporosis. And that goes back far enough that I couldn't have access 2:41 far enough that I couldn't have access 2:41 far enough that I couldn't have access to the internet or things like that. I 2:43 to the internet or things like that. I 2:43 to the internet or things like that. I had to look in the paper of what's 2:46 had to look in the paper of what's 2:46 had to look in the paper of what's programs were being shown at different 2:48 programs were being shown at different 2:48 programs were being shown at different um centers given at different hospitals 2:51 um centers given at different hospitals 2:51 um centers given at different hospitals and I found healthy bones which is a 2:53 and I found healthy bones which is a 2:53 and I found healthy bones which is a wonderful volunteer-based education and 2:57 wonderful volunteer-based education and 2:57 wonderful volunteer-based education and exercise program in New Jersey and since 2:59 exercise program in New Jersey and since 2:59 exercise program in New Jersey and since then I've become a leader and a 3:01 then I've become a leader and a 3:01 then I've become a leader and a coordinator and a trainer and so on. So 3:03 coordinator and a trainer and so on. So 3:03 coordinator and a trainer and so on. So that led me to steps up. For example, 3:06 that led me to steps up. For example, 3:06 that led me to steps up. For example, Margie said that we've been on the inter 3:07 Margie said that we've been on the inter 3:07 Margie said that we've been on the inter agency council together. I'm now a board 3:10 agency council together. I'm now a board 3:10 agency council together. I'm now a board member of the bone health and 3:12 member of the bone health and 3:12 member of the bone health and osteoporosis foundation where I serve as 3:15 osteoporosis foundation where I serve as 3:15 osteoporosis foundation where I serve as the patient perspective. You know, there 3:18 the patient perspective. You know, there 3:18 the patient perspective. You know, there are a lot of doctors on the boards and 3:19 are a lot of doctors on the boards and 3:20 are a lot of doctors on the boards and and professional people, but my voice is 3:22 and professional people, but my voice is 3:22 and professional people, but my voice is meant to be heard representing everybody 3:24 meant to be heard representing everybody 3:24 meant to be heard representing everybody else's voice. So, that has made me have 3:27 else's voice. So, that has made me have 3:27 else's voice. So, that has made me have a big mouth, so to speak, but it's made 3:29 a big mouth, so to speak, but it's made 3:29 a big mouth, so to speak, but it's made me really passionate about uh talking 3:31 me really passionate about uh talking 3:32 me really passionate about uh talking about bone health issues. Well, the 3:34 about bone health issues. Well, the 3:34 about bone health issues. Well, the other thing Sally that you know I have 3:36 other thing Sally that you know I have 3:36 other thing Sally that you know I have you have to tell people about I think 3:38 you have to tell people about I think 3:38 you have to tell people about I think because you know when you get this 3:40 because you know when you get this 3:40 because you know when you get this diagnosis it could be you you can sort 3:42 diagnosis it could be you you can sort 3:42 diagnosis it could be you you can sort of feel bad for yourself and but you did 3:45 of feel bad for yourself and but you did 3:45 of feel bad for yourself and but you did just the opposite. You went out what can 3:47 just the opposite. You went out what can 3:47 just the opposite. You went out what can I do and so you know here you went to 3:50 I do and so you know here you went to 3:50 I do and so you know here you went to DC. You're a patient advocate. You've 3:52 DC. You're a patient advocate. You've 3:52 DC. You're a patient advocate. You've just done so much. So you're just a 3:55 just done so much. So you're just a 3:55 just done so much. So you're just a really amazing role model of what one 3:57 really amazing role model of what one 3:57 really amazing role model of what one person can do and how much influence and 4:00 person can do and how much influence and 4:00 person can do and how much influence and lives you've changed. So, I'm, you know, 4:03 lives you've changed. So, I'm, you know, 4:03 lives you've changed. So, I'm, you know, I just I'm always so impressed with 4:04 I just I'm always so impressed with 4:04 I just I'm always so impressed with everything you've done and Sally and I 4:07 everything you've done and Sally and I 4:07 everything you've done and Sally and I have done programs together. Right, 4:09 have done programs together. Right, 4:09 have done programs together. Right, Sally? 4:10 Sally? 4:10 Sally? >> Oh my goodness. Right back salon series 4:12 >> Oh my goodness. Right back salon series 4:12 >> Oh my goodness. Right back salon series in 2007 or something like that. 4:15 in 2007 or something like that. 4:15 in 2007 or something like that. >> Yes, we had a this is when we we had 4:18 >> Yes, we had a this is when we we had 4:18 >> Yes, we had a this is when we we had kale calcium and beyond. And we had 150 4:21 kale calcium and beyond. And we had 150 4:21 kale calcium and beyond. And we had 150 people attend, right, Sally? It was 4:23 people attend, right, Sally? It was 4:23 people attend, right, Sally? It was really, really a wonderful program. But, 4:26 really, really a wonderful program. But, 4:26 really, really a wonderful program. But, you know, this education is just so 4:28 you know, this education is just so 4:28 you know, this education is just so powerful. Anyway, how we're going to 4:29 powerful. Anyway, how we're going to 4:29 powerful. Anyway, how we're going to work today is Sally had talked to her 4:33 work today is Sally had talked to her 4:33 work today is Sally had talked to her classes because she's the voice of 4:36 classes because she's the voice of 4:36 classes because she's the voice of really people have osteoporosis who are 4:39 really people have osteoporosis who are 4:39 really people have osteoporosis who are taking this project healthy bones. So 4:41 taking this project healthy bones. So 4:41 taking this project healthy bones. So for really over 20 years 20 years she's 4:44 for really over 20 years 20 years she's 4:44 for really over 20 years 20 years she's been working with people and seeing what 4:46 been working with people and seeing what 4:46 been working with people and seeing what what's going on in the community. Um and 4:49 what's going on in the community. Um and 4:49 what's going on in the community. Um and so she's she's going to share the most 4:50 so she's she's going to share the most 4:50 so she's she's going to share the most important questions that she's 4:52 important questions that she's 4:52 important questions that she's frequently asked and we're going to 4:54 frequently asked and we're going to 4:54 frequently asked and we're going to discuss them. So that's so so why don't 4:56 discuss them. So that's so so why don't 4:56 discuss them. So that's so so why don't you get started Salad? Okay, I will 4:59 you get started Salad? Okay, I will 4:59 you get started Salad? Okay, I will start because when I talked with the 5:00 start because when I talked with the 5:00 start because when I talked with the people in my classes, the first thing 5:02 people in my classes, the first thing 5:02 people in my classes, the first thing that they said is, "I wish I had known 5:05 that they said is, "I wish I had known 5:05 that they said is, "I wish I had known more earlier, but now that I'm
Recommended first steps after an osteoporosis diagnosis 5:07 more earlier, but now that I'm 5:07 more earlier, but now that I'm diagnosed, 5:09 diagnosed, 5:09 diagnosed, what do I do? Where do I go? How do I 5:11 what do I do? Where do I go? How do I 5:11 what do I do? Where do I go? How do I begin?" And that's a that's a good 5:14 begin?" And that's a that's a good 5:14 begin?" And that's a that's a good general question for you, Margie, 5:15 general question for you, Margie, 5:15 general question for you, Margie, because you have all of these avenues 5:17 because you have all of these avenues 5:17 because you have all of these avenues opened up that can help somebody know 5:19 opened up that can help somebody know 5:20 opened up that can help somebody know where to turn when they have that 5:21 where to turn when they have that 5:21 where to turn when they have that diagnosis. You know, it's such an 5:23 diagnosis. You know, it's such an 5:23 diagnosis. You know, it's such an important question and it's one I hear 5:26 important question and it's one I hear 5:26 important question and it's one I hear all the time because sometimes you just 5:29 all the time because sometimes you just 5:29 all the time because sometimes you just go to the doctor and in 15 minutes or 5:31 go to the doctor and in 15 minutes or 5:31 go to the doctor and in 15 minutes or you're feeling fine even and you get 5:33 you're feeling fine even and you get 5:33 you're feeling fine even and you get this bone density and then all of a 5:36 this bone density and then all of a 5:36 this bone density and then all of a sudden your life is is turned upside 5:38 sudden your life is is turned upside 5:38 sudden your life is is turned upside down because it's so fearful. It's so 5:41 down because it's so fearful. It's so 5:41 down because it's so fearful. It's so scary like oh no, you know, and they see 5:44 scary like oh no, you know, and they see 5:44 scary like oh no, you know, and they see their whole life in front of them, their 5:46 their whole life in front of them, their 5:46 their whole life in front of them, their vacations taken away. No picking up 5:48 vacations taken away. No picking up 5:48 vacations taken away. No picking up grand. you just don't know because 5:50 grand. you just don't know because 5:50 grand. you just don't know because people don't have the information. So to 5:52 people don't have the information. So to 5:52 people don't have the information. So to me, the most important thing is first of 5:54 me, the most important thing is first of 5:54 me, the most important thing is first of all, it's not something that has to be 5:57 all, it's not something that has to be 5:57 all, it's not something that has to be dealt with instantaneously. It's not 5:59 dealt with instantaneously. It's not 5:59 dealt with instantaneously. It's not like you broke your femur and you have 6:00 like you broke your femur and you have 6:00 like you broke your femur and you have to have surgery. That's a different 6:01 to have surgery. That's a different 6:01 to have surgery. That's a different situation. You take a breath. Okay, this 6:05 situation. You take a breath. Okay, this 6:05 situation. You take a breath. Okay, this didn't happen yesterday. And I look at 6:07 didn't happen yesterday. And I look at 6:07 didn't happen yesterday. And I look at it like, okay, I know about this now. 6:11 it like, okay, I know about this now. 6:11 it like, okay, I know about this now. Let's get the knowledge because 6:12 Let's get the knowledge because 6:12 Let's get the knowledge because knowledge is power. And so you find your 6:15 knowledge is power. And so you find your 6:15 knowledge is power. And so you find your team, you figure out where to go and the 6:19 team, you figure out where to go and the 6:19 team, you figure out where to go and the and you see this too, Sally, when people 6:21 and you see this too, Sally, when people 6:22 and you see this too, Sally, when people do all the steps. And I'm a big believer 6:23 do all the steps. And I'm a big believer 6:24 do all the steps. And I'm a big believer in the integrative approach. When they 6:25 in the integrative approach. When they 6:26 in the integrative approach. When they do the steps, figure out what may be 6:28 do the steps, figure out what may be 6:28 do the steps, figure out what may be some root causes, figure out the 6:30 some root causes, figure out the 6:30 some root causes, figure out the nutrition, you know, figure out what 6:32 nutrition, you know, figure out what 6:32 nutrition, you know, figure out what they need to do, figure out the right 6:34 they need to do, figure out the right 6:34 they need to do, figure out the right exercise and stress and, you know, 6:36 exercise and stress and, you know, 6:36 exercise and stress and, you know, stress and is so important as well. when 6:39 stress and is so important as well. when 6:39 stress and is so important as well. when they do these steps then they look back 6:42 they do these steps then they look back 6:42 they do these steps then they look back like wow you know they've done so many 6:45 like wow you know they've done so many 6:45 like wow you know they've done so many good things that I've heard so often and 6:47 good things that I've heard so often and 6:48 good things that I've heard so often and I'm sure you have too that this was a 6:50 I'm sure you have too that this was a 6:50 I'm sure you have too that this was a blessing in disguise because so many 6:51 blessing in disguise because so many 6:52 blessing in disguise because so many important people really can change their 6:54 important people really can change their 6:54 important people really can change their lives they get stronger you know but I 6:57 lives they get stronger you know but I 6:57 lives they get stronger you know but I think the first step is figure out your 6:58 think the first step is figure out your 6:58 think the first step is figure out your team figure out your root cause you know 7:01 team figure out your root cause you know 7:01 team figure out your root cause you know step by step don't get overwhelmed and I 7:04 step by step don't get overwhelmed and I 7:04 step by step don't get overwhelmed and I mean that's why I created something 7:06 mean that's why I created something 7:06 mean that's why I created something called the road map to help people 7:08 called the road map to help people 7:08 called the road map to help people because it is overwhelming and don't 7:11 because it is overwhelming and don't 7:11 because it is overwhelming and don't don't think oh how am I going to do this 7:13 don't think oh how am I going to do this 7:13 don't think oh how am I going to do this you do not under any circumstances have 7:15 you do not under any circumstances have 7:15 you do not under any circumstances have to do this alone this is something that 7:18 to do this alone this is something that 7:18 to do this alone this is something that you can you know you work with people 7:20 you can you know you work with people 7:20 you can you know you work with people and you do step by step and so so that 7:23 and you do step by step and so so that 7:23 and you do step by step and so so that that's that's what I would say I have a 7:25 that's that's what I would say I have a 7:25 that's that's what I would say I have a lot of resources but there are a lot of 7:27 lot of resources but there are a lot of 7:27 lot of resources but there are a lot of resources and you just slowly 7:31 resources and you just slowly 7:31 resources and you just slowly because if you do too much at one time 7:32 because if you do too much at one time 7:32 because if you do too much at one time or try to fill your head you're not 7:35 or try to fill your head you're not 7:35 or try to fill your head you're not going to get anywhere you're just going 7:37 going to get anywhere you're just going 7:37 going to get anywhere you're just going to freeze and be overwhelmed filmed and 7:39 to freeze and be overwhelmed filmed and 7:39 to freeze and be overwhelmed filmed and that's not what we want at all. So, it's 7:41 that's not what we want at all. So, it's 7:41 that's not what we want at all. So, it's just a stepbystep approach and that's 7:44 just a stepbystep approach and that's 7:44 just a stepbystep approach and that's that's my thought on it. And to use a 7:46 that's my thought on it. And to use a 7:46 that's my thought on it. And to use a little imagery on that, if you think of 7:48 little imagery on that, if you think of 7:48 little imagery on that, if you think of the summertime when it's hot, you might 7:50 the summertime when it's hot, you might 7:50 the summertime when it's hot, you might think of an oldfashioned fan that you're 7:52 think of an oldfashioned fan that you're 7:52 think of an oldfashioned fan that you're just going like this, you know, getting 7:53 just going like this, you know, getting 7:53 just going like this, you know, getting your face to be cooled. The approaches 7:55 your face to be cooled. The approaches 7:55 your face to be cooled. The approaches to osteoporosis are varied, as Margie 7:57 to osteoporosis are varied, as Margie 7:57 to osteoporosis are varied, as Margie has said, exercise, nutrition, all kinds 8:01 has said, exercise, nutrition, all kinds 8:01 has said, exercise, nutrition, all kinds of other things, getting people's help 8:02 of other things, getting people's help 8:02 of other things, getting people's help and advice and so on. So, it's not that 8:05 and advice and so on. So, it's not that 8:05 and advice and so on. So, it's not that you have to do all of them at once. You 8:08 you have to do all of them at once. You 8:08 you have to do all of them at once. You have your choices and you'll find 8:09 have your choices and you'll find 8:09 have your choices and you'll find favorites. For example, you might be 8:11 favorites. For example, you might be 8:11 favorites. For example, you might be thrilled to know that walking is good 8:13 thrilled to know that walking is good 8:13 thrilled to know that walking is good for you, you know, and that you want to 8:15 for you, you know, and that you want to 8:15 for you, you know, and that you want to set up walks that make you observant of 8:17 set up walks that make you observant of 8:18 set up walks that make you observant of colors or different things like that. 8:20 colors or different things like that. 8:20 colors or different things like that. And you can enrich your life with 8:22 And you can enrich your life with 8:22 And you can enrich your life with something like that. But don't be 8:23 something like that. But don't be 8:23 something like that. But don't be overwhelmed as as Margie is saying, 8:25 overwhelmed as as Margie is saying, 8:25 overwhelmed as as Margie is saying, there are steps and there's so much 8:27 there are steps and there's so much 8:27 there are steps and there's so much available in terms of good information 8:30 available in terms of good information 8:30 available in terms of good information that you have a guide all along the way. 8:33 that you have a guide all along the way. 8:33 that you have a guide all along the way. >> Absolutely. 8:35 >> Absolutely. 8:35 >> Absolutely. Okay. Okay, so let's go to question 8:36 Okay. Okay, so let's go to question 8:36 Okay. Okay, so let's go to question number two, Sally.
Calcium tracking via nutrition, high-oxalate food traps, and types of calcium supplements 8:38 number two, Sally. 8:38 number two, Sally. >> Uh, question number two, and this really 8:40 >> Uh, question number two, and this really 8:40 >> Uh, question number two, and this really was one that came up time and time 8:42 was one that came up time and time 8:42 was one that came up time and time again, is calcium. I hear that I needed 8:45 again, is calcium. I hear that I needed 8:46 again, is calcium. I hear that I needed like I know I need it, they say, for my 8:47 like I know I need it, they say, for my 8:48 like I know I need it, they say, for my bones, but but questions come up along 8:52 bones, but but questions come up along 8:52 bones, but but questions come up along this line. Can I get it from food? Is it 8:54 this line. Can I get it from food? Is it 8:54 this line. Can I get it from food? Is it hard to do that? If I can't get enough, 8:57 hard to do that? If I can't get enough, 8:58 hard to do that? If I can't get enough, especially, for example, if I'm lactose 8:59 especially, for example, if I'm lactose 8:59 especially, for example, if I'm lactose intolerant, 9:01 intolerant, 9:01 intolerant, should I turn to supplements? And what 9:03 should I turn to supplements? And what 9:03 should I turn to supplements? And what kind of supplements should I be looking 9:05 kind of supplements should I be looking 9:05 kind of supplements should I be looking at? I've seen calcium citrate, little 9:07 at? I've seen calcium citrate, little 9:07 at? I've seen calcium citrate, little tablets like that. Calcium carbonate 9:10 tablets like that. Calcium carbonate 9:10 tablets like that. Calcium carbonate that have bigger tablets but seem to be 9:13 that have bigger tablets but seem to be 9:13 that have bigger tablets but seem to be fuller of of calcium. What can you tell 9:15 fuller of of calcium. What can you tell 9:16 fuller of of calcium. What can you tell us Marcy? Because I know you know a 9:17 us Marcy? Because I know you know a 9:17 us Marcy? Because I know you know a whole lot about calcium. About calcium 9:21 whole lot about calcium. About calcium 9:21 whole lot about calcium. About calcium from food and then also from 9:23 from food and then also from 9:23 from food and then also from supplements. 9:25 supplements. 9:25 supplements. So always best if you can get it from 9:28 So always best if you can get it from 9:28 So always best if you can get it from food fantastic 9:30 food fantastic 9:30 food fantastic but not everybody can. And so what I 9:32 but not everybody can. And so what I 9:32 but not everybody can. And so what I always tell people to do is see what 9:34 always tell people to do is see what 9:34 always tell people to do is see what you're getting from your food. Now 9:36 you're getting from your food. Now 9:36 you're getting from your food. Now there's an incredible app called 9:38 there's an incredible app called 9:38 there's an incredible app called Chronometer and I'll put that in the 9:40 Chronometer and I'll put that in the 9:40 Chronometer and I'll put that in the show notes and that helps you how much 9:43 show notes and that helps you how much 9:43 show notes and that helps you how much calcium is certain certain foods. You 9:45 calcium is certain certain foods. You 9:45 calcium is certain certain foods. You can also look in the back of the package 9:47 can also look in the back of the package 9:47 can also look in the back of the package and if it says 30% you put a zero. But 9:50 and if it says 30% you put a zero. But 9:50 and if it says 30% you put a zero. But there's there's other ways that you can 9:52 there's there's other ways that you can 9:52 there's there's other ways that you can calculate how much calcium you're 9:53 calculate how much calcium you're 9:53 calculate how much calcium you're getting in your food. Now just so what I 9:56 getting in your food. Now just so what I 9:56 getting in your food. Now just so what I tell people to take a couple days maybe 9:58 tell people to take a couple days maybe 9:58 tell people to take a couple days maybe three days or so and just sort of 10:00 three days or so and just sort of 10:00 three days or so and just sort of calculate what you're getting in your 10:02 calculate what you're getting in your 10:02 calculate what you're getting in your food so you know what you need and the 10:05 food so you know what you need and the 10:05 food so you know what you need and the interesting thing is that and so then 10:07 interesting thing is that and so then 10:07 interesting thing is that and so then you supplement what you know what what's 10:10 you supplement what you know what what's 10:10 you supplement what you know what what's beyond the food but just before I go 10:12 beyond the food but just before I go 10:12 beyond the food but just before I go into that part in terms of the food 10:14 into that part in terms of the food 10:14 into that part in terms of the food there is one caveat and that's that that 10:16 there is one caveat and that's that that 10:16 there is one caveat and that's that that is oxalates oxylic acid so certain foods 10:20 is oxalates oxylic acid so certain foods 10:20 is oxalates oxylic acid so certain foods have oxalates or high oxalates like 10:22 have oxalates or high oxalates like 10:22 have oxalates or high oxalates like spinach swiss chard beet greens and so 10:25 spinach swiss chard beet greens and so 10:25 spinach swiss chard beet greens and so what happens is that binds the calcium 10:29 what happens is that binds the calcium 10:29 what happens is that binds the calcium and so you can't count that calcium. So 10:31 and so you can't count that calcium. So 10:31 and so you can't count that calcium. So what I you know when you're going 10:33 what I you know when you're going 10:33 what I you know when you're going through if there if it's spinach as 10:34 through if there if it's spinach as 10:34 through if there if it's spinach as those those are the most high um oxalate 10:37 those those are the most high um oxalate 10:37 those those are the most high um oxalate foods but just important when you're 10:38 foods but just important when you're 10:38 foods but just important when you're calculating not to calculate those 10:41 calculating not to calculate those 10:41 calculating not to calculate those foods. So you calculate what you get and 10:43 foods. So you calculate what you get and 10:44 foods. So you calculate what you get and then it's interesting when it comes to 10:45 then it's interesting when it comes to 10:45 then it's interesting when it comes to calcium supplements a lot of people 10:47 calcium supplements a lot of people 10:47 calcium supplements a lot of people think more is better but more is not 10:50 think more is better but more is not 10:50 think more is better but more is not better and in the United in different 10:53 better and in the United in different 10:53 better and in the United in different countries they have different amounts of 10:54 countries they have different amounts of 10:54 countries they have different amounts of calcium that people should take. In the 10:57 calcium that people should take. In the 10:57 calcium that people should take. In the United States they say if you're over 50 10:59 United States they say if you're over 50 10:59 United States they say if you're over 50 it should be 1,200 but other countries 11:01 it should be 1,200 but other countries 11:01 it should be 1,200 but other countries have lower you know don't have that. The 11:03 have lower you know don't have that. The 11:03 have lower you know don't have that. The truth is, my recommendation is it's no 11:06 truth is, my recommendation is it's no 11:06 truth is, my recommendation is it's no more than 1,000, 800 to 1,000 because 11:09 more than 1,000, 800 to 1,000 because 11:09 more than 1,000, 800 to 1,000 because that's that's protective of the bones, 11:11 that's that's protective of the bones, 11:11 that's that's protective of the bones, but they have done studies. There was 11:12 but they have done studies. There was 11:12 but they have done studies. There was one study done in nutrients in 2021 and 11:15 one study done in nutrients in 2021 and 11:16 one study done in nutrients in 2021 and they looked at calcium supplements in 11:17 they looked at calcium supplements in 11:17 they looked at calcium supplements in the risk of cardiovascular disease. So, 11:20 the risk of cardiovascular disease. So, 11:20 the risk of cardiovascular disease. So, it was a meta analysis. They looked at 11:21 it was a meta analysis. They looked at 11:21 it was a meta analysis. They looked at 13 double blind, you know, placebo 11:24 13 double blind, you know, placebo 11:24 13 double blind, you know, placebo randomly controlled trials. So, it was a 11:26 randomly controlled trials. So, it was a 11:26 randomly controlled trials. So, it was a lot of people. It was 28,935 11:29 lot of people. It was 28,935 11:29 lot of people. It was 28,935 participants and over 14,000 controls. 11:33 participants and over 14,000 controls. 11:33 participants and over 14,000 controls. So, we're talking a lot of people. And 11:34 So, we're talking a lot of people. And 11:34 So, we're talking a lot of people. And they found though was that calcium 11:37 they found though was that calcium 11:37 they found though was that calcium supplements over 1,000 milligrams and 11:39 supplements over 1,000 milligrams and 11:39 supplements over 1,000 milligrams and food as well increased the risk of 11:43 food as well increased the risk of 11:43 food as well increased the risk of cardiovascular disease and coronary 11:45 cardiovascular disease and coronary 11:45 cardiovascular disease and coronary heart disease by 15%. 11:48 heart disease by 15%. 11:48 heart disease by 15%. So, you know, so I always say a thousand 11:51 So, you know, so I always say a thousand 11:51 So, you know, so I always say a thousand is enough. So, the point is you take 11:53 is enough. So, the point is you take 11:53 is enough. So, the point is you take a,000 or even 800 and you subtract what 11:56 a,000 or even 800 and you subtract what 11:56 a,000 or even 800 and you subtract what you're getting in your food. And so if 11:59 you're getting in your food. And so if 11:59 you're getting in your food. And so if you're getting, let's say, you know, 12:01 you're getting, let's say, you know, 12:01 you're getting, let's say, you know, 400, then that would be anywhere from 12:04 400, then that would be anywhere from 12:04 400, then that would be anywhere from four to 600 milligrams you would 12:06 four to 600 milligrams you would 12:06 four to 600 milligrams you would supplement with. So you can sort of 12:07 supplement with. So you can sort of 12:08 supplement with. So you can sort of figure that out. You just, if you can 12:10 figure that out. You just, if you can 12:10 figure that out. You just, if you can get it all from your food, great. And 12:12 get it all from your food, great. And 12:12 get it all from your food, great. And two things that I like, I mean, there's 12:14 two things that I like, I mean, there's 12:14 two things that I like, I mean, there's a lot of good ways to get calcium in 12:16 a lot of good ways to get calcium in 12:16 a lot of good ways to get calcium in your food. And even if you're dairyf 12:18 your food. And even if you're dairyf 12:18 your food. And even if you're dairyf free, there's many, you know, ways, but 12:21 free, there's many, you know, ways, but 12:21 free, there's many, you know, ways, but some of my favorite are the leafy 12:22 some of my favorite are the leafy 12:22 some of my favorite are the leafy greens. you know, bok choy and collards 12:27 greens. you know, bok choy and collards 12:27 greens. you know, bok choy and collards are fantastic. So, there's definitely 12:29 are fantastic. So, there's definitely 12:29 are fantastic. So, there's definitely ways you can throw in calcium, but two 12:31 ways you can throw in calcium, but two 12:31 ways you can throw in calcium, but two easy ways are there's a there's a um a 12:34 easy ways are there's a there's a um a 12:34 easy ways are there's a there's a um a mineral water called Gerald Steiner, and 12:37 mineral water called Gerald Steiner, and 12:37 mineral water called Gerald Steiner, and that's high in calcium, and that's a 12:39 that's high in calcium, and that's a 12:39 that's high in calcium, and that's a safe mineral water because it doesn't 12:41 safe mineral water because it doesn't 12:41 safe mineral water because it doesn't use phosphoric acid. That's an easy way 12:43 use phosphoric acid. That's an easy way 12:43 use phosphoric acid. That's an easy way that people could add. And something 12:45 that people could add. And something 12:45 that people could add. And something called basil seeds as well even has more 12:48 called basil seeds as well even has more 12:48 called basil seeds as well even has more calcium and it's not highulate like chia 12:50 calcium and it's not highulate like chia 12:50 calcium and it's not highulate like chia seeds. So, couple ways that you can get 12:52 seeds. So, couple ways that you can get 12:52 seeds. So, couple ways that you can get calcium in your diet. So, you only need 12:55 calcium in your diet. So, you only need 12:55 calcium in your diet. So, you only need to take it if you're not getting enough 12:57 to take it if you're not getting enough 12:57 to take it if you're not getting enough in your diet. But you asked about 12:59 in your diet. But you asked about 12:59 in your diet. But you asked about supplements. People are so confused 13:02 supplements. People are so confused 13:02 supplements. People are so confused about supplements. And the interesting 13:05 about supplements. And the interesting 13:05 about supplements. And the interesting thing is that there is a difference. So, 13:08 thing is that there is a difference. So, 13:08 thing is that there is a difference. So, you mentioned the cheapest one is 13:10 you mentioned the cheapest one is 13:10 you mentioned the cheapest one is calcium carbonate. And the problem with 13:13 calcium carbonate. And the problem with 13:13 calcium carbonate. And the problem with calcium carbonate is that it's the it's 13:17 calcium carbonate is that it's the it's 13:17 calcium carbonate is that it's the it's the hardest to absorb. Number one. 13:20 the hardest to absorb. Number one. 13:20 the hardest to absorb. Number one. Number two is that you need enough 13:23 Number two is that you need enough 13:23 Number two is that you need enough stomach acid for it to even be 13:25 stomach acid for it to even be 13:25 stomach acid for it to even be effective. So, not only do you have to 13:27 effective. So, not only do you have to 13:27 effective. So, not only do you have to take it with food, but a lot of people 13:29 take it with food, but a lot of people 13:29 take it with food, but a lot of people don't have enough stomach acid. So, you 13:32 don't have enough stomach acid. So, you 13:32 don't have enough stomach acid. So, you know, in that sense, it it it's not 13:34 know, in that sense, it it it's not 13:34 know, in that sense, it it it's not going to even be effective and it's 13:37 going to even be effective and it's 13:37 going to even be effective and it's just, you know, again, it's very hard to 13:39 just, you know, again, it's very hard to 13:39 just, you know, again, it's very hard to absorb. So, the least well absorbed. So, 13:41 absorb. So, the least well absorbed. So, 13:41 absorb. So, the least well absorbed. So, I I never recommend calcium carbonate. 13:44 I I never recommend calcium carbonate. 13:44 I I never recommend calcium carbonate. Calcium citrate is absolutely fine. 13:46 Calcium citrate is absolutely fine. 13:46 Calcium citrate is absolutely fine. There's no problem with calcium citrate. 13:48 There's no problem with calcium citrate. 13:48 There's no problem with calcium citrate. There's also calcium dalate is another 13:52 There's also calcium dalate is another 13:52 There's also calcium dalate is another really good calcium. There's MCHA, micro 13:56 really good calcium. There's MCHA, micro 13:56 really good calcium. There's MCHA, micro crystalline hydroxy appatite, which is 13:58 crystalline hydroxy appatite, which is 13:58 crystalline hydroxy appatite, which is fine for some people. Some people have 14:00 fine for some people. Some people have 14:00 fine for some people. Some people have issues with that. It's hard to digest. 14:02 issues with that. It's hard to digest. 14:02 issues with that. It's hard to digest. But all of those are good calcium 14:05 But all of those are good calcium 14:05 But all of those are good calcium supplements. And when you do, you know, 14:07 supplements. And when you do, you know, 14:07 supplements. And when you do, you know, it's also important to get it from a 14:09 it's also important to get it from a 14:09 it's also important to get it from a reputable, you know, somewhere where 14:12 reputable, you know, somewhere where 14:12 reputable, you know, somewhere where they third-party test so you make sure 14:14 they third-party test so you make sure 14:14 they third-party test so you make sure it's good quality. Um, that's why I 14:16 it's good quality. Um, that's why I 14:16 it's good quality. Um, that's why I always, you know, use full script 14:18 always, you know, use full script 14:18 always, you know, use full script because I they do do third-party 14:20 because I they do do third-party 14:20 because I they do do third-party testing. So, those those would be the 14:22 testing. So, those those would be the 14:22 testing. So, those those would be the types of calcium that I that I 14:25 types of calcium that I that I 14:25 types of calcium that I that I recommend. And the other thing just to 14:27 recommend. And the other thing just to 14:27 recommend. And the other thing just to know though is, you know, your body can 14:30 know though is, you know, your body can 14:30 know though is, you know, your body can only use so much at one time. So, they 14:32 only use so much at one time. So, they 14:32 only use so much at one time. So, they found that take ideally you don't want 14:34 found that take ideally you don't want 14:34 found that take ideally you don't want to take more than 390 milligrams at one 14:37 to take more than 390 milligrams at one 14:37 to take more than 390 milligrams at one time for maximal absorption. And lastly, 14:40 time for maximal absorption. And lastly, 14:40 time for maximal absorption. And lastly, I could talk for an hour on this, but 14:42 I could talk for an hour on this, but 14:42 I could talk for an hour on this, but lastly, the other thing is, you know, 14:44 lastly, the other thing is, you know, 14:44 lastly, the other thing is, you know, you want to have the magnesium and you 14:45 you want to have the magnesium and you 14:46 you want to have the magnesium and you want the K2 to all the synergistic 14:49 want the K2 to all the synergistic 14:49 want the K2 to all the synergistic nutrients that go with calcium, you 14:51 nutrients that go with calcium, you 14:51 nutrients that go with calcium, you know, and of course, vitamin D. 14:53 know, and of course, vitamin D. 14:53 know, and of course, vitamin D. >> Anyway, so yeah, so that's my thought on 14:55 >> Anyway, so yeah, so that's my thought on 14:55 >> Anyway, so yeah, so that's my thought on calcium. 14:56 calcium. 14:56 calcium. >> And if I can build on that a tiny bit, 14:57 >> And if I can build on that a tiny bit, 14:58 >> And if I can build on that a tiny bit, Margie. 14:58 Margie. 14:58 Margie. >> Yeah, sure. 14:59 >> Yeah, sure. 14:59 >> Yeah, sure. >> There's a wonderful website by the 15:02 >> There's a wonderful website by the 15:02 >> There's a wonderful website by the International Osteoporosis Foundation 15:04 International Osteoporosis Foundation 15:04 International Osteoporosis Foundation called build betterbones.org 15:08 called build betterbones.org 15:08 called build betterbones.org or and the only three topics that they 15:11 or and the only three topics that they 15:11 or and the only three topics that they discuss there are exercise, home safety, 15:15 discuss there are exercise, home safety, 15:15 discuss there are exercise, home safety, and nutrition. And the nutrition is a 15:18 and nutrition. And the nutrition is a 15:18 and nutrition. And the nutrition is a joy to read. The whole website is is 15:21 joy to read. The whole website is is 15:21 joy to read. The whole website is is wonderful. But if you scroll down, 15:24 wonderful. But if you scroll down, 15:24 wonderful. But if you scroll down, you'll see a [clears throat] basket of 15:26 you'll see a [clears throat] basket of 15:26 you'll see a [clears throat] basket of food and there will be a fish for 15:27 food and there will be a fish for 15:27 food and there will be a fish for protein. I forget what for magnesium, 15:30 protein. I forget what for magnesium, 15:30 protein. I forget what for magnesium, and a carton of milk for for calcium. If 15:33 and a carton of milk for for calcium. If 15:33 and a carton of milk for for calcium. If you scroll down a little further, it 15:34 you scroll down a little further, it 15:34 you scroll down a little further, it said, "Do you want to know how much 15:36 said, "Do you want to know how much 15:36 said, "Do you want to know how much calcium you get a day?" And I used to 15:38 calcium you get a day?" And I used to 15:38 calcium you get a day?" And I used to say, "Yes, now I know." But in any case, 15:41 say, "Yes, now I know." But in any case, 15:41 say, "Yes, now I know." But in any case, and then it gives you a list of the most 15:43 and then it gives you a list of the most 15:43 and then it gives you a list of the most likely foods that people would be 15:44 likely foods that people would be 15:44 likely foods that people would be eating, the number of servings servings 15:47 eating, the number of servings servings 15:47 eating, the number of servings servings that you check a week. So you might have 15:49 that you check a week. So you might have 15:49 that you check a week. So you might have one or none or seven or whatever. And at 15:51 one or none or seven or whatever. And at 15:51 one or none or seven or whatever. And at the end, it says, "Click here." And 15:53 the end, it says, "Click here." And 15:53 the end, it says, "Click here." And guess what? You know how much you're 15:55 guess what? You know how much you're 15:55 guess what? You know how much you're getting from calcium. Remember, this is 15:57 getting from calcium. Remember, this is 15:57 getting from calcium. Remember, this is for a week, so it's probably most of the 15:59 for a week, so it's probably most of the 15:59 for a week, so it's probably most of the time. And that's a really easy visual 16:01 time. And that's a really easy visual 16:01 time. And that's a really easy visual fun guide to to help you know how much 16:04 fun guide to to help you know how much 16:04 fun guide to to help you know how much to get. 16:05 to get. 16:05 to get. >> Oh, that's great. We'll put that in the 16:06 >> Oh, that's great. We'll put that in the 16:06 >> Oh, that's great. We'll put that in the show notes as well, Sally, because 16:08 show notes as well, Sally, because 16:08 show notes as well, Sally, because that's that's fabulous. 16:10 that's that's fabulous. 16:10 that's that's fabulous. Hey, Margie here. As a physical 16:12 Hey, Margie here. As a physical 16:12 Hey, Margie here. As a physical therapist, I know firsthand how 16:14 therapist, I know firsthand how 16:14 therapist, I know firsthand how important exercise [music] is for our 16:17 important exercise [music] is for our 16:17 important exercise [music] is for our bones, overall health, and happiness. 16:19 bones, overall health, and happiness. 16:19 bones, overall health, and happiness. And unfortunately, there's a lot of 16:21 And unfortunately, there's a lot of 16:21 And unfortunately, there's a lot of confusion [music] 16:22 confusion [music] 16:22 confusion [music] on what exercises are safe and effective 16:25 on what exercises are safe and effective 16:25 on what exercises are safe and effective for people with osteoporosis. 16:27 for people with osteoporosis. 16:27 >> [music] >> That's why I created this handout that 16:30 >> That's why I created this handout that 16:30 >> That's why I created this handout that contains a 30 minute video where [music] 16:32 contains a 30 minute video where [music] 16:32 contains a 30 minute video where [music] I explain the concepts so you understand 16:35 I explain the concepts so you understand 16:35 I explain the concepts so you understand the dos and don'ts when it comes to 16:37 the dos and don'ts when it comes to 16:37 the dos and don'ts when it comes to exercise. And this is important [music] 16:39 exercise. And this is important [music] 16:39 exercise. And this is important [music] because this way you can go into any 16:41 because this way you can go into any 16:41 because this way you can go into any class and know what you should be doing 16:44 class and know what you should be doing 16:44 class and know what you should be doing and [music] what you should avoid 16:46 and [music] what you should avoid 16:46 and [music] what you should avoid because too many people are doing 16:48 because too many people are doing 16:48 because too many people are doing exercises that actually increase their 16:51 exercises that actually increase their 16:51 exercises that actually increase their risk of spinal [music] fractures. I also 16:53 risk of spinal [music] fractures. I also 16:53 risk of spinal [music] fractures. I also included videos of me demonstrating 16:56 included videos of me demonstrating 16:56 included videos of me demonstrating effective balance, posture, and 16:59 effective balance, posture, and 16:59 effective balance, posture, and weightbearing exercises you can put into 17:01 weightbearing exercises you can put into 17:01 weightbearing exercises you can put into your day right away. So, all you need to 17:04 your day right away. So, all you need to 17:04 your day right away. So, all you need to do to access this handout, it's free, is 17:07 do to access this handout, it's free, is 17:07 do to access this handout, it's free, is go to tinyurl.com/steoporosis 17:17 exercises. So, it's t i nyurl.com 17:17 exercises. So, it's t i nyurl.com [music] again 17:20 [music] again 17:20 [music] again exercises or you can click the link in 17:22 exercises or you can click the link in 17:22 exercises or you can click the link in the show notes. Now, back to the show. 17:26 the show notes. Now, back to the show. 17:26 the show notes. Now, back to the show. And Margie, one other thing. I I kind of 17:28 And Margie, one other thing. I I kind of 17:28 And Margie, one other thing. I I kind of hate to bring this up, but um I've seen 17:31 hate to bring this up, but um I've seen 17:31 hate to bring this up, but um I've seen ads for a type of calcium that has 17:34 ads for a type of calcium that has 17:34 ads for a type of calcium that has calcium supplement that says it's really 17:37 calcium supplement that says it's really 17:37 calcium supplement that says it's really going to improve your bone density. And 17:39 going to improve your bone density. And 17:39 going to improve your bone density. And when I looked at the label, I saw that 17:41 when I looked at the label, I saw that 17:41 when I looked at the label, I saw that it had Strontium in there. And I thought 17:43 it had Strontium in there. And I thought 17:43 it had Strontium in there. And I thought that that was something that was kind of 17:45 that that was something that was kind of 17:45 that that was something that was kind of risky. 17:46 risky. 17:46 risky. >> You know, I'm so glad you brought this 17:48 >> You know, I'm so glad you brought this 17:48 >> You know, I'm so glad you brought this up, Sally, because it's very upsetting 17:49 up, Sally, because it's very upsetting 17:49 up, Sally, because it's very upsetting to me. I'll see people and they're so 17:52 to me. I'll see people and they're so 17:52 to me. I'll see people and they're so excited they increase their bone 17:54 excited they increase their bone 17:54 excited they increase their bone density. 17:55 density. 17:55 density. >> And you know, there are there is a 17:57 >> And you know, there are there is a 17:57 >> And you know, there are there is a supplement that says they guarantee it 17:59 supplement that says they guarantee it 17:59 supplement that says they guarantee it actually and it's with the strontium. 18:01 actually and it's with the strontium. 18:01 actually and it's with the strontium. And the problem and the person took 18:03 And the problem and the person took 18:03 And the problem and the person took strontium. The problem is strontium is 18:06 strontium. The problem is strontium is 18:06 strontium. The problem is strontium is heavier. It's a heavier element. It's 18:08 heavier. It's a heavier element. It's 18:08 heavier. It's a heavier element. It's heavier than calcium. And so when they 18:11 heavier than calcium. And so when they 18:11 heavier than calcium. And so when they have the dexa, it looks better. You 18:15 have the dexa, it looks better. You 18:15 have the dexa, it looks better. You know, it shows up that they've increased 18:17 know, it shows up that they've increased 18:17 know, it shows up that they've increased bone density, but that makes your dexa 18:19 bone density, but that makes your dexa 18:19 bone density, but that makes your dexa reading inaccurate. And so, you know, 18:22 reading inaccurate. And so, you know, 18:22 reading inaccurate. And so, you know, what happens is strontium now will go 18:24 what happens is strontium now will go 18:24 what happens is strontium now will go into the bones and replace the calcium. 18:27 into the bones and replace the calcium. 18:27 into the bones and replace the calcium. You know, there was strontium renolate, 18:28 You know, there was strontium renolate, 18:28 You know, there was strontium renolate, that was the one that was taken off the 18:30 that was the one that was taken off the 18:30 that was the one that was taken off the market in Europe. You know the one here 18:33 market in Europe. You know the one here 18:33 market in Europe. You know the one here is strontium citrate which is which is a 18:36 is strontium citrate which is which is a 18:36 is strontium citrate which is which is a supplement and you know but we just 18:38 supplement and you know but we just 18:38 supplement and you know but we just don't know everything about it and it's 18:40 don't know everything about it and it's 18:40 don't know everything about it and it's not something you know I always feel 18:43 not something you know I always feel 18:43 not something you know I always feel badly people are excited but now that 18:45 badly people are excited but now that 18:45 badly people are excited but now that it's an artificial reading we can't now 18:48 it's an artificial reading we can't now 18:48 it's an artificial reading we can't now use the dexa to even compare because the 18:51 use the dexa to even compare because the 18:51 use the dexa to even compare because the strontium's heavier and is showing 18:52 strontium's heavier and is showing 18:52 strontium's heavier and is showing improvement in the dexa. So, I don't 18:56 improvement in the dexa. So, I don't 18:56 improvement in the dexa. So, I don't want to say that I'd like to change the 18:58 want to say that I'd like to change the 18:58 want to say that I'd like to change the direction we're going in, but I have two 19:00 direction we're going in, but I have two 19:00 direction we're going in, but I have two really big questions on my mind that I 19:02 really big questions on my mind that I 19:02 really big questions on my mind that I thought we should discuss. One of them 19:04 thought we should discuss. One of them 19:04 thought we should discuss. One of them is things revolving around exercise. And 19:07 is things revolving around exercise. And 19:08 is things revolving around exercise. And then the other is where do I turn for 19:10 then the other is where do I turn for 19:10 then the other is where do I turn for information? You know, I go to the 19:12 information? You know, I go to the 19:12 information? You know, I go to the social media and I think, oh, I'm in a 19:14 social media and I think, oh, I'm in a 19:14 social media and I think, oh, I'm in a jungle. You know, it's I don't know whom 19:15 jungle. You know, it's I don't know whom 19:15 jungle. You know, it's I don't know whom to believe and so on. So, could we talk 19:17 to believe and so on. So, could we talk 19:17 to believe and so on. So, could we talk a little bit about exercise first? And 19:20 a little bit about exercise first? And 19:20 a little bit about exercise first? And maybe this isn't quite exercise, but
The limited efficacy of weighted vests 19:22 maybe this isn't quite exercise, but 19:22 maybe this isn't quite exercise, but I've heard that people either are 19:25 I've heard that people either are 19:25 I've heard that people either are comfortable or not comfortable wearing 19:27 comfortable or not comfortable wearing 19:27 comfortable or not comfortable wearing weighted vests. Are they a good thing to 19:29 weighted vests. Are they a good thing to 19:29 weighted vests. Are they a good thing to exercise with? 19:30 exercise with? 19:30 exercise with? >> Oh, I'm so glad you asked this question 19:33 >> Oh, I'm so glad you asked this question 19:33 >> Oh, I'm so glad you asked this question because I feel strongly about this only 19:36 because I feel strongly about this only 19:36 because I feel strongly about this only because as a physical therapist because 19:38 because as a physical therapist because 19:38 because as a physical therapist because it's it's the fad everywhere you look 19:42 it's it's the fad everywhere you look 19:42 it's it's the fad everywhere you look and people who I like are are saying, 19:44 and people who I like are are saying, 19:44 and people who I like are are saying, "Oh, weighted vests are great, you know, 19:46 "Oh, weighted vests are great, you know, 19:46 "Oh, weighted vests are great, you know, people." So, yes and no. So, in terms of 19:50 people." So, yes and no. So, in terms of 19:50 people." So, yes and no. So, in terms of wearing it around on a regular basis, 19:54 wearing it around on a regular basis, 19:54 wearing it around on a regular basis, some people say, "Oh, I'll just wear it 19:56 some people say, "Oh, I'll just wear it 19:56 some people say, "Oh, I'll just wear it all day." You know, I'll wear it while I 19:59 all day." You know, I'll wear it while I 19:59 all day." You know, I'll wear it while I walk. I'll wear it while I do my 20:01 walk. I'll wear it while I do my 20:01 walk. I'll wear it while I do my household chores. They have not shown 20:04 household chores. They have not shown 20:04 household chores. They have not shown that wearing it in that way, it's not 20:06 that wearing it in that way, it's not 20:06 that wearing it in that way, it's not that much weight when you wear it all 20:08 that much weight when you wear it all 20:08 that much weight when you wear it all day, that it does anything for bone 20:10 day, that it does anything for bone 20:10 day, that it does anything for bone density. So, there isn't research 20:12 density. So, there isn't research 20:12 density. So, there isn't research showing that that helps in that way. Um 20:15 showing that that helps in that way. Um 20:15 showing that that helps in that way. Um the research for weighted vests in 20:17 the research for weighted vests in 20:17 the research for weighted vests in improving bone density is really limited 20:20 improving bone density is really limited 20:20 improving bone density is really limited and inconsistent. You know they um you 20:23 and inconsistent. You know they um you 20:23 and inconsistent. You know they um you know some of the studies had 20:25 know some of the studies had 20:25 know some of the studies had improvements but they were also doing 20:27 improvements but they were also doing 20:27 improvements but they were also doing jumping. So we don't know if it was the 20:29 jumping. So we don't know if it was the 20:30 jumping. So we don't know if it was the weighted vest if it was the jumping. So 20:32 weighted vest if it was the jumping. So 20:32 weighted vest if it was the jumping. So so here's my thought on it in terms of 20:35 so here's my thought on it in terms of 20:35 so here's my thought on it in terms of wearing it on a regular basis. 20:38 wearing it on a regular basis. 20:38 wearing it on a regular basis. Absolutely. there's there's not the 20:40 Absolutely. there's there's not the 20:40 Absolutely. there's there's not the benefit and what I've seen as a physical 20:43 benefit and what I've seen as a physical 20:43 benefit and what I've seen as a physical therapist and many of my colleagues have 20:45 therapist and many of my colleagues have 20:45 therapist and many of my colleagues have said the same thing is you know when 20:47 said the same thing is you know when 20:47 said the same thing is you know when you're walking you want to be relaxed 20:49 you're walking you want to be relaxed 20:49 you're walking you want to be relaxed you want to feel good so now you have 20:51 you want to feel good so now you have 20:51 you want to feel good so now you have this weighted vest on oftentimes it 20:53 this weighted vest on oftentimes it 20:54 this weighted vest on oftentimes it really affects your posture so now we're 20:56 really affects your posture so now we're 20:56 really affects your posture so now we're in a rounded compressed posture it can 20:59 in a rounded compressed posture it can 20:59 in a rounded compressed posture it can affect your balance and think about when 21:02 affect your balance and think about when 21:02 affect your balance and think about when people gain weight when people gain 21:05 people gain weight when people gain 21:05 people gain weight when people gain weight their knees start hurting their 21:07 weight their knees start hurting their 21:07 weight their knees start hurting their back starts hurting so This I've seen 21:09 back starts hurting so This I've seen 21:09 back starts hurting so This I've seen this happen all a lot with weighted 21:12 this happen all a lot with weighted 21:12 this happen all a lot with weighted vests. So the thing is this where it's 21:15 vests. So the thing is this where it's 21:15 vests. So the thing is this where it's good so I would not say it doesn't 21:17 good so I would not say it doesn't 21:18 good so I would not say it doesn't benefit so it just doesn't it's not 21:20 benefit so it just doesn't it's not 21:20 benefit so it just doesn't it's not worth wearing it to do your walking 21:21 worth wearing it to do your walking 21:21 worth wearing it to do your walking wearing it in your house where you can 21:24 wearing it in your house where you can 21:24 wearing it in your house where you can use it is to re is when you're doing a 21:27 use it is to re is when you're doing a 21:28 use it is to re is when you're doing a supervised short duration part of your 21:30 supervised short duration part of your 21:30 supervised short duration part of your structured impact program or resistance 21:33 structured impact program or resistance 21:33 structured impact program or resistance program. So, when you're adding, it's 21:35 program. So, when you're adding, it's 21:35 program. So, when you're adding, it's interesting because I had fractured my 21:37 interesting because I had fractured my 21:37 interesting because I had fractured my wrist and I was doing the Onero program. 21:40 wrist and I was doing the Onero program. 21:40 wrist and I was doing the Onero program. Well, I couldn't do things, but what I 21:42 Well, I couldn't do things, but what I 21:42 Well, I couldn't do things, but what I did, I put a heavyweighted vest on, did 21:44 did, I put a heavyweighted vest on, did 21:44 did, I put a heavyweighted vest on, did my squats, did everything. And I was so 21:47 my squats, did everything. And I was so 21:47 my squats, did everything. And I was so grateful for it. But, so that's where it 21:49 grateful for it. But, so that's where it 21:49 grateful for it. But, so that's where it can definitely be helpful when you're 21:52 can definitely be helpful when you're 21:52 can definitely be helpful when you're using it as part of resistance, as part 21:54 using it as part of resistance, as part 21:54 using it as part of resistance, as part of a program for a short period of time. 21:58 of a program for a short period of time. 21:58 of a program for a short period of time. And that's interestingly enough um the 22:01 And that's interestingly enough um the 22:01 And that's interestingly enough um the Canadian osteoporosis where they've done 22:03 Canadian osteoporosis where they've done 22:03 Canadian osteoporosis where they've done all this research that's where that's 22:05 all this research that's where that's 22:05 all this research that's where that's their that's you know that's they 22:07 their that's you know that's they 22:07 their that's you know that's they actually put out a um a whole thing 22:10 actually put out a um a whole thing 22:10 actually put out a um a whole thing about where their that's their position 22:12 about where their that's their position 22:12 about where their that's their position on weighted vests and here's I'll read 22:14 on weighted vests and here's I'll read 22:14 on weighted vests and here's I'll read it exact what they said was if it's used 22:16 it exact what they said was if it's used 22:16 it exact what they said was if it's used it should be supervised short duration 22:18 it should be supervised short duration 22:18 it should be supervised short duration and part of a structured impactbased or 22:21 and part of a structured impactbased or 22:21 and part of a structured impactbased or resistance training program only other 22:24 resistance training program only other 22:24 resistance training program only other and they said other forms of strength 22:26 and they said other forms of strength 22:26 and they said other forms of strength and balance training are preferred 22:27 and balance training are preferred 22:27 and balance training are preferred referred as firstline strategies for 22:30 referred as firstline strategies for 22:30 referred as firstline strategies for bone health. So, so my feeling is it's 22:33 bone health. So, so my feeling is it's 22:33 bone health. So, so my feeling is it's just, you know, and I also like you 22:35 just, you know, and I also like you 22:35 just, you know, and I also like you Sally, we both believe in relaxation and 22:38 Sally, we both believe in relaxation and 22:38 Sally, we both believe in relaxation and enjoyment and and you know, so enjoy 22:41 enjoyment and and you know, so enjoy 22:41 enjoyment and and you know, so enjoy your walk, feel good, feel loose, and 22:44 your walk, feel good, feel loose, and 22:44 your walk, feel good, feel loose, and then if you want to use the weighted 22:46 then if you want to use the weighted 22:46 then if you want to use the weighted vest, use it under those circumstances. 22:48 vest, use it under those circumstances. 22:48 vest, use it under those circumstances. But that's the problem with with the 22:50 But that's the problem with with the 22:50 But that's the problem with with the media, quite honestly. And I think it's 22:53 media, quite honestly. And I think it's 22:53 media, quite honestly. And I think it's a real problem. you see someone who's an 22:56 a real problem. you see someone who's an 22:56 a real problem. you see someone who's an influencer and oh they're wearing the 22:59 influencer and oh they're wearing the 22:59 influencer and oh they're wearing the wavy vest I'm gonna do that 23:01 wavy vest I'm gonna do that 23:01 wavy vest I'm gonna do that >> well you need to know who these people 23:04 >> well you need to know who these people 23:04 >> well you need to know who these people are what is their background you that's 23:07 are what is their background you that's 23:07 are what is their background you that's why I you know obviously physical 23:09 why I you know obviously physical 23:09 why I you know obviously physical therapists know what they're doing you 23:10 therapists know what they're doing you 23:10 therapists know what they're doing you know so anyway that's but the weighted 23:13 know so anyway that's but the weighted 23:13 know so anyway that's but the weighted vest is something that I feel is really 23:17 vest is something that I feel is really 23:17 vest is something that I feel is really >> you know overused and people have been 23:19 >> you know overused and people have been 23:19 >> you know overused and people have been getting hurt that's that's my issue with 23:21 getting hurt that's that's my issue with 23:21 getting hurt that's that's my issue with it also 23:22 it also 23:22 it also >> so that leads us right into that next 23:24 >> so that leads us right into that next 23:24 >> so that leads us right into that next question that I had in my mind which was 23:26 question that I had in my mind which was 23:26 question that I had in my mind which was exercise. 23:27 exercise. 23:27 exercise. >> Yeah. 23:27 >> Yeah.
Finding safe exercise programs and utilizing specialized physical therapists 23:28 >> Yeah. >> So, you want to join some kind of a 23:30 >> So, you want to join some kind of a 23:30 >> So, you want to join some kind of a class that's going to help increase your 23:32 class that's going to help increase your 23:32 class that's going to help increase your bone density and so on. But the average 23:35 bone density and so on. But the average 23:35 bone density and so on. But the average person in my class had to find healthy 23:39 person in my class had to find healthy 23:39 person in my class had to find healthy bones to to begin. But the average 23:41 bones to to begin. But the average 23:41 bones to to begin. But the average person says, "Where do I look?" I mean, 23:44 person says, "Where do I look?" I mean, 23:44 person says, "Where do I look?" I mean, I could go to my fitness center. I could 23:46 I could go to my fitness center. I could 23:46 I could go to my fitness center. I could go to my senior center. They they might 23:48 go to my senior center. They they might 23:48 go to my senior center. They they might have something or surely I'll find 23:50 have something or surely I'll find 23:50 have something or surely I'll find something online. But how do you know 23:53 something online. But how do you know 23:54 something online. But how do you know that the class would be safe for you? 23:56 that the class would be safe for you? 23:56 that the class would be safe for you? Whether you're a beginner or somebody 23:58 Whether you're a beginner or somebody 23:58 Whether you're a beginner or somebody recovering from an injury who wants to 24:00 recovering from an injury who wants to 24:00 recovering from an injury who wants to regain regain strength. 24:03 regain regain strength. 24:03 regain regain strength. Where would you direct a person to start 24:05 Where would you direct a person to start 24:06 Where would you direct a person to start to find a good exercise program? You 24:08 to find a good exercise program? You 24:08 to find a good exercise program? You know, it's such an interest it's such a 24:10 know, it's such an interest it's such a 24:10 know, it's such an interest it's such a good question because at my health club, 24:12 good question because at my health club, 24:12 good question because at my health club, which I love, you know, all the trainers 24:14 which I love, you know, all the trainers 24:14 which I love, you know, all the trainers do not have the background and I see 24:17 do not have the background and I see 24:17 do not have the background and I see things and I recently did a whole 24:19 things and I recently did a whole 24:19 things and I recently did a whole program for them, which I really wanted 24:22 program for them, which I really wanted 24:22 program for them, which I really wanted all the instructors to come to, but 24:25 all the instructors to come to, but 24:25 all the instructors to come to, but because I was seeing things that just 24:27 because I was seeing things that just 24:27 because I was seeing things that just upset me. Um, so I think the my here's 24:30 upset me. Um, so I think the my here's 24:30 upset me. Um, so I think the my here's always my recommendation. The number one 24:33 always my recommendation. The number one 24:33 always my recommendation. The number one best place to start is with the physical 24:34 best place to start is with the physical 24:34 best place to start is with the physical therapist. And the good news with the 24:37 therapist. And the good news with the 24:37 therapist. And the good news with the physical therapist is most people don't 24:39 physical therapist is most people don't 24:39 physical therapist is most people don't even realize that it's usually covered 24:42 even realize that it's usually covered 24:42 even realize that it's usually covered for osteoporosis. It's usually covered 24:44 for osteoporosis. It's usually covered 24:44 for osteoporosis. It's usually covered by insurance. And so, you know, and and 24:48 by insurance. And so, you know, and and 24:48 by insurance. And so, you know, and and but you don't it's not just any physical 24:50 but you don't it's not just any physical 24:50 but you don't it's not just any physical therapist. Here's the thing. There are 24:52 therapist. Here's the thing. There are 24:52 therapist. Here's the thing. There are physical therapists who are trained in 24:54 physical therapists who are trained in 24:54 physical therapists who are trained in osteoporosis. So, you want someone who 24:56 osteoporosis. So, you want someone who 24:56 osteoporosis. So, you want someone who has osteoporosis training. So, a couple 24:59 has osteoporosis training. So, a couple 24:59 has osteoporosis training. So, a couple things. bone fit through the bone health 25:02 things. bone fit through the bone health 25:02 things. bone fit through the bone health and oste you know was actually initially 25:05 and oste you know was actually initially 25:05 and oste you know was actually initially from Canada but now the bone health and 25:06 from Canada but now the bone health and 25:06 from Canada but now the bone health and osteoporosis foundation has training 25:09 osteoporosis foundation has training 25:09 osteoporosis foundation has training programs so a physical therapist who's 25:11 programs so a physical therapist who's 25:11 programs so a physical therapist who's been trained in bone fit and we'll leave 25:13 been trained in bone fit and we'll leave 25:13 been trained in bone fit and we'll leave we'll give you that link in the show 25:15 we'll give you that link in the show 25:15 we'll give you that link in the show notes as well that's number one and then 25:18 notes as well that's number one and then 25:18 notes as well that's number one and then they can look at you individually and 25:20 they can look at you individually and 25:20 they can look at you individually and see are there certain areas you need to 25:23 see are there certain areas you need to 25:23 see are there certain areas you need to work on what's your posture so that is 25:25 work on what's your posture so that is 25:25 work on what's your posture so that is always the best place to start to get 25:27 always the best place to start to get 25:28 always the best place to start to get started um And so if you so there's a 25:30 started um And so if you so there's a 25:30 started um And so if you so there's a couple places there's bone fit there's 25:32 couple places there's bone fit there's 25:32 couple places there's bone fit there's also choosept.com 25:36 also choosept.com 25:36 also choosept.com and and then and you put in if they ask 25:38 and and then and you put in if they ask 25:38 and and then and you put in if they ask for specialty you put geriatrics or 25:41 for specialty you put geriatrics or 25:41 for specialty you put geriatrics or women's health and that gives you who's 25:42 women's health and that gives you who's 25:42 women's health and that gives you who's in your community and then you can call 25:45 in your community and then you can call 25:45 in your community and then you can call is a person you know is there anyone who 25:47 is a person you know is there anyone who 25:47 is a person you know is there anyone who specializes in osteoporosis because you 25:49 specializes in osteoporosis because you 25:50 specializes in osteoporosis because you only want to see those people. You 25:51 only want to see those people. You 25:51 only want to see those people. You really don't want to go to a general 25:53 really don't want to go to a general 25:53 really don't want to go to a general physical therapist. You want someone who 25:55 physical therapist. You want someone who 25:55 physical therapist. You want someone who is trained in osteoporosis. So there's 25:57 is trained in osteoporosis. So there's 25:58 is trained in osteoporosis. So there's bone fit and then there's also the ONERO 26:00 bone fit and then there's also the ONERO 26:00 bone fit and then there's also the ONERO program and I'll put that as well and 26:02 program and I'll put that as well and 26:02 program and I'll put that as well and they will always that's physical 26:03 they will always that's physical 26:03 they will always that's physical therapist and they'll evaluate you 26:05 therapist and they'll evaluate you 26:05 therapist and they'll evaluate you before they would you know to see where 26:07 before they would you know to see where 26:07 before they would you know to see where you need to start in the program. Um so 26:10 you need to start in the program. Um so 26:10 you need to start in the program. Um so those are three ways but also then you 26:12 those are three ways but also then you 26:12 those are three ways but also then you know in terms of finding programs like 26:15 know in terms of finding programs like 26:15 know in terms of finding programs like we have the state program project 26:17 we have the state program project 26:17 we have the state program project healthy bones and so you know you I I 26:21 healthy bones and so you know you I I 26:21 healthy bones and so you know you I I really see who's leading it is it 26:22 really see who's leading it is it 26:22 really see who's leading it is it physical therapists who are trained you 26:25 physical therapists who are trained you 26:25 physical therapists who are trained you know I just think there's a lot of 26:27 know I just think there's a lot of 26:27 know I just think there's a lot of programs that aren't safe and I wouldn't 26:29 programs that aren't safe and I wouldn't 26:29 programs that aren't safe and I wouldn't I wouldn't start there so I think bone 26:31 I wouldn't start there so I think bone 26:32 I wouldn't start there so I think bone fit I think finding a physical therapist 26:34 fit I think finding a physical therapist 26:34 fit I think finding a physical therapist and then you can go on with a trainer 26:36 and then you can go on with a trainer 26:36 and then you can go on with a trainer you know after you've worked with the 26:37 you know after you've worked with the 26:37 you know after you've worked with the physical therapist And um and then if 26:40 physical therapist And um and then if 26:40 physical therapist And um and then if you're and that's where I believe 26:41 you're and that's where I believe 26:41 you're and that's where I believe knowledge is power and so we we can put 26:44 knowledge is power and so we we can put 26:44 knowledge is power and so we we can put this the safe yoga and safe osteoporosis 26:47 this the safe yoga and safe osteoporosis 26:47 this the safe yoga and safe osteoporosis exercises and the bone health and 26:49 exercises and the bone health and 26:49 exercises and the bone health and osteoporosis foundation has fabulous 26:51 osteoporosis foundation has fabulous 26:51 osteoporosis foundation has fabulous section on safe exercise in terms of um 26:55 section on safe exercise in terms of um 26:55 section on safe exercise in terms of um you know just helping with the 26:56 you know just helping with the 26:56 you know just helping with the guidelines but I think that's where you 26:58 guidelines but I think that's where you 26:58 guidelines but I think that's where you need to learn what's safe what's not and 27:02 need to learn what's safe what's not and 27:02 need to learn what's safe what's not and you know and that's what I always teach 27:04 you know and that's what I always teach 27:04 you know and that's what I always teach as well so that you can know oh no I 27:07 as well so that you can know oh no I 27:07 as well so that you can know oh no I can't go to this exercise program and 27:09 can't go to this exercise program and 27:09 can't go to this exercise program and you know when I have any programs of 27:11 you know when I have any programs of 27:11 you know when I have any programs of course they're always safe for 27:12 course they're always safe for 27:12 course they're always safe for osteoporosis but I think I think that's 27:14 osteoporosis but I think I think that's 27:14 osteoporosis but I think I think that's where I would start if you can get the 27:16 where I would start if you can get the 27:16 where I would start if you can get the physical therapist great so if you can 27:19 physical therapist great so if you can 27:19 physical therapist great so if you can see the person in person that's 27:20 see the person in person that's 27:20 see the person in person that's absolutely the best thing but they're 27:22 absolutely the best thing but they're 27:22 absolutely the best thing but they're also where physical therapist if you 27:25 also where physical therapist if you 27:25 also where physical therapist if you can't do that who will work with you 27:26 can't do that who will work with you 27:26 can't do that who will work with you online and make sure your form is good 27:29 online and make sure your form is good 27:29 online and make sure your form is good and so that's always where I'd start and 27:30 and so that's always where I'd start and 27:30 and so that's always where I'd start and then the programs see who's running them 27:32 then the programs see who's running them 27:32 then the programs see who's running them and what's their background 27:34 and what's their background 27:34 and what's their background >> and and I think that's a good point 27:36 >> and and I think that's a good point 27:36 >> and and I think that's a good point because a physical therapist in my used 27:38 because a physical therapist in my used 27:38 because a physical therapist in my used to be somebody whom I would have to call 27:41 to be somebody whom I would have to call 27:41 to be somebody whom I would have to call or find and then I would be paying for 27:43 or find and then I would be paying for 27:43 or find and then I would be paying for every session which could get expensive. 27:45 every session which could get expensive. 27:46 every session which could get expensive. But nowadays, if you have a 27:47 But nowadays, if you have a 27:47 But nowadays, if you have a prescription, let's say for osteoporosis 27:49 prescription, let's say for osteoporosis 27:49 prescription, let's say for osteoporosis care, you can get a prescription to have 27:52 care, you can get a prescription to have 27:52 care, you can get a prescription to have appointments with a physical therapist 27:54 appointments with a physical therapist 27:54 appointments with a physical therapist and they're covered under Medicare. So 27:56 and they're covered under Medicare. So 27:56 and they're covered under Medicare. So that that's good. And then Margie, one 27:57 that that's good. And then Margie, one 27:57 that that's good. And then Margie, one other thing that is going to make you 27:59 other thing that is going to make you 27:59 other thing that is going to make you smile. I love the ONRO program, but 28:02 smile. I love the ONRO program, but 28:02 smile. I love the ONRO program, but Healthy Bones is like the the little 28:05 Healthy Bones is like the the little 28:05 Healthy Bones is like the the little child of it, so to speak. were or 28:07 child of it, so to speak. were or 28:07 child of it, so to speak. were or following some of their wonderful 28:08 following some of their wonderful 28:08 following some of their wonderful principles of attentive exercising and 28:11 principles of attentive exercising and 28:11 principles of attentive exercising and and good body alignment so you don't 28:13 and good body alignment so you don't 28:13 and good body alignment so you don't hurt yourself and then the progressive 28:15 hurt yourself and then the progressive 28:15 hurt yourself and then the progressive use of weights. So we in healthy bones 28:18 use of weights. So we in healthy bones 28:18 use of weights. So we in healthy bones are generally older and we're not 28:20 are generally older and we're not 28:20 are generally older and we're not lifting too much in terms of the weights 28:23 lifting too much in terms of the weights 28:23 lifting too much in terms of the weights but I had somebody who's been in the 28:25 but I had somebody who's been in the 28:25 but I had somebody who's been in the program for a few months and she said 28:27 program for a few months and she said 28:27 program for a few months and she said I've been doing my upper body exercises 28:29 I've been doing my upper body exercises 28:29 I've been doing my upper body exercises with two pound weights and she said 28:31 with two pound weights and she said 28:32 with two pound weights and she said today I decided to change to three lbs. 28:34 today I decided to change to three lbs. 28:34 today I decided to change to three lbs. What a difference. So, it's it's a good 28:37 What a difference. So, it's it's a good 28:37 What a difference. So, it's it's a good reminder that when you're doing 28:39 reminder that when you're doing 28:39 reminder that when you're doing resistance training, you don't want to 28:41 resistance training, you don't want to 28:41 resistance training, you don't want to stay at the same comfortable weight. You 28:43 stay at the same comfortable weight. You 28:43 stay at the same comfortable weight. You need to keep challenging those muscles 28:45 need to keep challenging those muscles 28:45 need to keep challenging those muscles by going up with the weights that you're 28:47 by going up with the weights that you're 28:47 by going up with the weights that you're lifting. 28:48 lifting. 28:48 lifting. >> Absolutely. I think that's one of the 28:50 >> Absolutely. I think that's one of the 28:50 >> Absolutely. I think that's one of the problems because for so long, you know, 28:52 problems because for so long, you know, 28:52 problems because for so long, you know, I think until the Onier studies show 28:55 I think until the Onier studies show 28:55 I think until the Onier studies show that women can do people with 28:57 that women can do people with 28:57 that women can do people with osteoporosis can do serious strength 28:59 osteoporosis can do serious strength 28:59 osteoporosis can do serious strength training. I think people were afraid, 29:02 training. I think people were afraid, 29:02 training. I think people were afraid, oh, let's only do five pounds or the, 29:04 oh, let's only do five pounds or the, 29:04 oh, let's only do five pounds or the, you know, Mayo Clinic years ago used to 29:05 you know, Mayo Clinic years ago used to 29:06 you know, Mayo Clinic years ago used to have you don't want to do too much 29:07 have you don't want to do too much 29:07 have you don't want to do too much weight, but that's completely been 29:09 weight, but that's completely been 29:09 weight, but that's completely been thrown out. The key now is to gradually 29:12 thrown out. The key now is to gradually 29:12 thrown out. The key now is to gradually build up the weight. And so I think 29:15 build up the weight. And so I think 29:15 build up the weight. And so I think people when they're doing it on their 29:16 people when they're doing it on their 29:16 people when they're doing it on their own sometimes are just you know but 29:18 own sometimes are just you know but 29:18 own sometimes are just you know but again you have to have really good you 29:21 again you have to have really good you 29:21 again you have to have really good you know weight training isn't it's not 29:22 know weight training isn't it's not 29:22 know weight training isn't it's not simple. You have to really you know and 29:25 simple. You have to really you know and 29:25 simple. You have to really you know and I get upset because people will say okay 29:27 I get upset because people will say okay 29:27 I get upset because people will say okay I'm going to just start doing that and 29:28 I'm going to just start doing that and 29:28 I'm going to just start doing that and then their form isn't good. They get 29:30 then their form isn't good. They get 29:30 then their form isn't good. They get hurt. They injure themselves and they 29:33 hurt. They injure themselves and they 29:33 hurt. They injure themselves and they could you know so it's very very 29:35 could you know so it's very very 29:35 could you know so it's very very important. You can't look at a study and 29:37 important. You can't look at a study and 29:37 important. You can't look at a study and say I'm just going to oh oh yes I'm 29:39 say I'm just going to oh oh yes I'm 29:39 say I'm just going to oh oh yes I'm going to follow on and just do that 29:40 going to follow on and just do that 29:40 going to follow on and just do that myself. You can't. You need to learn how 29:43 myself. You can't. You need to learn how 29:43 myself. You can't. You need to learn how to do that properly with the right form. 29:45 to do that properly with the right form. 29:45 to do that properly with the right form. But on the other hand, then once you can 29:48 But on the other hand, then once you can 29:48 But on the other hand, then once you can do that, you can gradually increase. So 29:50 do that, you can gradually increase. So 29:50 do that, you can gradually increase. So I always in healthy bones, we do eight 29:52 I always in healthy bones, we do eight 29:52 I always in healthy bones, we do eight to 10 repetitions and then once we can 29:54 to 10 repetitions and then once we can 29:54 to 10 repetitions and then once we can easily do, you know, two sets of that, 29:56 easily do, you know, two sets of that, 29:56 easily do, you know, two sets of that, you can you can increase the weight and 29:59 you can you can increase the weight and 29:59 you can you can increase the weight and you know it it varies on different 30:01 you know it it varies on different 30:01 you know it it varies on different programs. But the point is you don't 30:02 programs. But the point is you don't 30:02 programs. But the point is you don't want to be doing 50 reps with two 30:04 want to be doing 50 reps with two 30:04 want to be doing 50 reps with two pounds. You we it's it's not the 30:07 pounds. You we it's it's not the 30:07 pounds. You we it's it's not the repetitions. It is the amount of weight 30:10 repetitions. It is the amount of weight 30:10 repetitions. It is the amount of weight that's saying, "Hey, we need more bone 30:12 that's saying, "Hey, we need more bone 30:12 that's saying, "Hey, we need more bone here." So, we do want to continue to 30:15 here." So, we do want to continue to 30:15 here." So, we do want to continue to increase. It's it's very important with 30:17 increase. It's it's very important with 30:17 increase. It's it's very important with using the right form and stabilizing and 30:19 using the right form and stabilizing and 30:19 using the right form and stabilizing and doing everything properly. Good point. 30:22 doing everything properly. Good point. 30:22 doing everything properly. Good point. >> And I hate to bring up something 30:23 >> And I hate to bring up something 30:23 >> And I hate to bring up something personal, but I really would like your 30:25 personal, but I really would like your 30:25 personal, but I really would like your advice on this. 30:26 advice on this. 30:26 advice on this. >> As I've gotten older, you know, I'm 30:28 >> As I've gotten older, you know, I'm 30:28 >> As I've gotten older, you know, I'm always at my computer using my iPhone 30:30 always at my computer using my iPhone 30:30 always at my computer using my iPhone and I see that my neck is always 30:32 and I see that my neck is always 30:32 and I see that my neck is always forward. What can I do to avoid that or 30:35 forward. What can I do to avoid that or 30:36 forward. What can I do to avoid that or what can I do to correct that? 30:38 what can I do to correct that? 30:38 what can I do to correct that? Well, the good news of that is that and 30:41 Well, the good news of that is that and 30:41 Well, the good news of that is that and that's common forward head is so common 30:46 that's common forward head is so common 30:46 that's common forward head is so common and a lot you know when your head is 30:48 and a lot you know when your head is 30:48 and a lot you know when your head is forward and you can feel that every two 30:50 forward and you can feel that every two 30:50 forward and you can feel that every two everyone who's sitting at their computer 30:52 everyone who's sitting at their computer 30:52 everyone who's sitting at their computer if you bring your head forward feel your 30:54 if you bring your head forward feel your 30:54 if you bring your head forward feel your low back don't hurt yourself put your 30:56 low back don't hurt yourself put your 30:56 low back don't hurt yourself put your hands on your low back and exaggerate 30:58 hands on your low back and exaggerate 30:58 hands on your low back and exaggerate the forward head and do you feel how 31:00 the forward head and do you feel how 31:00 the forward head and do you feel how your back contracts 31:02 your back contracts 31:02 your back contracts >> so all the muscles are tightening 31:04 >> so all the muscles are tightening 31:04 >> so all the muscles are tightening unnecessarily because the head's forward 31:07 unnecessarily because the head's forward 31:07 unnecessarily because the head's forward and it puts so much extra force on your 31:09 and it puts so much extra force on your 31:09 and it puts so much extra force on your upper back and look what happens. Your 31:11 upper back and look what happens. Your 31:11 upper back and look what happens. Your shoulders turn in. You you get tighter 31:13 shoulders turn in. You you get tighter 31:14 shoulders turn in. You you get tighter here. It reduces your capacity to even 31:17 here. It reduces your capacity to even 31:17 here. It reduces your capacity to even take good breath. So there's so many 31:18 take good breath. So there's so many 31:18 take good breath. So there's so many negative things about the forward head. 31:20 negative things about the forward head. 31:20 negative things about the forward head. So what you want to do is first of all 31:22 So what you want to do is first of all 31:22 So what you want to do is first of all think of lengthening the spine, right? 31:25 think of lengthening the spine, right? 31:25 think of lengthening the spine, right? So you can push your feet down on the 31:26 So you can push your feet down on the 31:26 So you can push your feet down on the ground. Think of your head as a helium 31:28 ground. Think of your head as a helium 31:28 ground. Think of your head as a helium balloon and think of your spine as 31:30 balloon and think of your spine as 31:30 balloon and think of your spine as lengthening. So you're in a good 31:32 lengthening. So you're in a good 31:32 lengthening. So you're in a good position. And then what we want to do 31:34 position. And then what we want to do 31:34 position. And then what we want to do throughout the day, so three to five 31:36 throughout the day, so three to five 31:36 throughout the day, so three to five repetitions three to five times a day is 31:39 repetitions three to five times a day is 31:39 repetitions three to five times a day is you want to do the opposite. So you what 31:41 you want to do the opposite. So you what 31:41 you want to do the opposite. So you what you want to do and you can do it this 31:43 you want to do and you can do it this 31:43 you want to do and you can do it this way whereas if you put your thumb on 31:45 way whereas if you put your thumb on 31:45 way whereas if you put your thumb on your chest on your sternum and your 31:48 your chest on your sternum and your 31:48 your chest on your sternum and your finger on your chin and then just bring 31:50 finger on your chin and then just bring 31:50 finger on your chin and then just bring your chin in to a comfortable position, 31:53 your chin in to a comfortable position, 31:53 your chin in to a comfortable position, eyes facing forward and hold it just for 31:55 eyes facing forward and hold it just for 31:55 eyes facing forward and hold it just for a couple seconds. 31:58 a couple seconds. 31:58 a couple seconds. So that's called a chin tuck. Or you can 32:00 So that's called a chin tuck. Or you can 32:00 So that's called a chin tuck. Or you can take your hand and you can feel the 32:03 take your hand and you can feel the 32:03 take your hand and you can feel the inward curve in your neck. You know, you 32:05 inward curve in your neck. You know, you 32:05 inward curve in your neck. You know, you put your hand there and when you do 32:07 put your hand there and when you do 32:07 put your hand there and when you do that, you feel you feel pushing into 32:09 that, you feel you feel pushing into 32:09 that, you feel you feel pushing into your hand. So you do that throughout the 32:12 your hand. So you do that throughout the 32:12 your hand. So you do that throughout the day. I'd say again, three to five 32:13 day. I'd say again, three to five 32:13 day. I'd say again, three to five repetitions, three to five times a day. 32:16 repetitions, three to five times a day. 32:16 repetitions, three to five times a day. You can also do that lying down, but 32:18 You can also do that lying down, but 32:18 You can also do that lying down, but that's going to gradually stretch out 32:21 that's going to gradually stretch out 32:21 that's going to gradually stretch out and gradually, not that you're going to 32:22 and gradually, not that you're going to 32:22 and gradually, not that you're going to stay in that position, but it helps you 32:25 stay in that position, but it helps you 32:25 stay in that position, but it helps you get through that. It's interesting 32:26 get through that. It's interesting 32:26 get through that. It's interesting because I for years worked with TMJ and 32:29 because I for years worked with TMJ and 32:29 because I for years worked with TMJ and head and neck patients as a physical 32:31 head and neck patients as a physical 32:31 head and neck patients as a physical therapist and and it didn't work to just 32:34 therapist and and it didn't work to just 32:34 therapist and and it didn't work to just say, "Okay, keep your head in a better 32:36 say, "Okay, keep your head in a better 32:36 say, "Okay, keep your head in a better position." It never worked. But if 32:38 position." It never worked. But if 32:38 position." It never worked. But if throughout the day they did these 32:40 throughout the day they did these 32:40 throughout the day they did these exercises, it was constantly giving 32:42 exercises, it was constantly giving 32:42 exercises, it was constantly giving reminders to where their head should be. 32:44 reminders to where their head should be. 32:44 reminders to where their head should be. So, it really does work. But the other 32:46 So, it really does work. But the other 32:46 So, it really does work. But the other thing during the day, you can just think 32:48 thing during the day, you can just think 32:48 thing during the day, you can just think of being lengthened. Does that help, 32:49 of being lengthened. Does that help, 32:49 of being lengthened. Does that help, Salad? 32:50 Salad? 32:50 Salad? >> It helps a lot. I'll tell you, it's 32:52 >> It helps a lot. I'll tell you, it's 32:52 >> It helps a lot. I'll tell you, it's wonderful. day. 32:53 wonderful. day. 32:53 wonderful. day. >> I have [clears throat] one other 32:54 >> I have [clears throat] one other 32:54 >> I have [clears throat] one other question that somebody brought up in 32:56 question that somebody brought up in 32:56 question that somebody brought up in class and they said they go to a 32:57 class and they said they go to a 32:57 class and they said they go to a wonderful yoga class and their 32:59 wonderful yoga class and their 33:00 wonderful yoga class and their instructor says do some twists carefully 33:03 instructor says do some twists carefully 33:03 instructor says do some twists carefully but do them. And I said to myself, I 33:05 but do them. And I said to myself, I 33:05 but do them. And I said to myself, I wonder if that's okay for me to do 33:08 wonder if that's okay for me to do 33:08 wonder if that's okay for me to do because I have low bone density in my 33:10 because I have low bone density in my 33:10 because I have low bone density in my spine. Is it good to do that or are 33:12 spine. Is it good to do that or are 33:12 spine. Is it good to do that or are there alternatives that could be chosen? 33:14 there alternatives that could be chosen? 33:14 there alternatives that could be chosen? >> Okay, so we need to maintain mobility. 33:16 >> Okay, so we need to maintain mobility. 33:16 >> Okay, so we need to maintain mobility. So the key thing is we want to maintain 33:18 So the key thing is we want to maintain 33:18 So the key thing is we want to maintain our mobility. you know, you're driving a 33:20 our mobility. you know, you're driving a 33:20 our mobility. you know, you're driving a car, you're doing everything. So, 33:22 car, you're doing everything. So, 33:22 car, you're doing everything. So, whenever we do and you want to do it 33:24 whenever we do and you want to do it 33:24 whenever we do and you want to do it safely, though. So, we certainly never 33:26 safely, though. So, we certainly never 33:26 safely, though. So, we certainly never want to be compressed and do and do 33:29 want to be compressed and do and do 33:29 want to be compressed and do and do twisting. And twisting puts more torque 33:32 twisting. And twisting puts more torque 33:32 twisting. And twisting puts more torque on the spine. So, that's why we don't 33:34 on the spine. So, that's why we don't 33:34 on the spine. So, that's why we don't want to go to end range, you know, we 33:36 want to go to end range, you know, we 33:36 want to go to end range, you know, we don't want to go over pressure, anything 33:38 don't want to go over pressure, anything 33:38 don't want to go over pressure, anything like that. We want to maintain our 33:39 like that. We want to maintain our 33:40 like that. We want to maintain our normal comfortable range, but lengthen. 33:42 normal comfortable range, but lengthen. 33:42 normal comfortable range, but lengthen. So, always in a lengthened position or 33:45 So, always in a lengthened position or 33:45 So, always in a lengthened position or if we're laying down and bringing our 33:47 if we're laying down and bringing our 33:47 if we're laying down and bringing our knees side to side. So gen you know 33:49 knees side to side. So gen you know 33:50 knees side to side. So gen you know being lengthened and doing rotation is 33:53 being lengthened and doing rotation is 33:53 being lengthened and doing rotation is fine but you don't want to go beyond you 33:55 fine but you don't want to go beyond you 33:55 fine but you don't want to go beyond you just want to do in your comfortable 33:56 just want to do in your comfortable 33:56 just want to do in your comfortable range but it's not as though you know 33:59 range but it's not as though you know 33:59 range but it's not as though you know they they talk about doing so much you 34:01 they they talk about doing so much you 34:01 they they talk about doing so much you know with yoga that's what we want we 34:03 know with yoga that's what we want we 34:03 know with yoga that's what we want we don't want to do over pressure we don't 34:05 don't want to do over pressure we don't 34:05 don't want to do over pressure we don't want to go beyond so yes so you can do 34:08 want to go beyond so yes so you can do 34:08 want to go beyond so yes so you can do it's important to maintain your rotation 34:11 it's important to maintain your rotation 34:11 it's important to maintain your rotation um I would not do rotation with weights 34:13 um I would not do rotation with weights 34:13 um I would not do rotation with weights you know I I would just do it with with 34:15 you know I I would just do it with with 34:15 you know I I would just do it with with mobility 34:17 mobility 34:17 mobility >> because we don't want the compression on 34:19 >> because we don't want the compression on 34:19 >> because we don't want the compression on the spine. It's already weakened. That's 34:20 the spine. It's already weakened. That's 34:20 the spine. It's already weakened. That's the issue. 34:21 the issue. 34:22 the issue. >> That that's a that's a big help. Do you 34:24 >> That that's a that's a big help. Do you 34:24 >> That that's a that's a big help. Do you think we could move on to the point 34:26 think we could move on to the point 34:26 think we could move on to the point about social media? For example, I might 34:29 about social media? For example, I might 34:29 about social media? For example, I might want to go to social media to find 34:31 want to go to social media to find 34:31 want to go to social media to find certain online classes that I've heard 34:33 certain online classes that I've heard 34:33 certain online classes that I've heard about and and like I feel like I'm an 34:36 about and and like I feel like I'm an 34:36 about and and like I feel like I'm an intelligent person that I've been 34:38 intelligent person that I've been 34:38 intelligent person that I've been focused on bone health for a long time, 34:40 focused on bone health for a long time, 34:40 focused on bone health for a long time, but when I look for something, I find 34:43 but when I look for something, I find 34:43 but when I look for something, I find things that are that just don't seem 34:45 things that are that just don't seem 34:45 things that are that just don't seem right. Um, for example, a physical 34:48 right. Um, for example, a physical 34:48 right. Um, for example, a physical therapist saying three great exercises 34:50 therapist saying three great exercises 34:50 therapist saying three great exercises to help with osteoporosis. The first 34:52 to help with osteoporosis. The first 34:52 to help with osteoporosis. The first involves stamping your foot or lifting 34:56 involves stamping your foot or lifting 34:56 involves stamping your foot or lifting your arm like this. You and I thought, 34:58 your arm like this. You and I thought, 34:58 your arm like this. You and I thought, gee, I don't think I could do that and I 35:00 gee, I don't think I could do that and I 35:00 gee, I don't think I could do that and I don't think I should be doing that. So
Vetting social media fitness claims and finding reputable information 35:02 don't think I should be doing that. So 35:02 don't think I should be doing that. So can you give us any suggestion that 35:04 can you give us any suggestion that 35:04 can you give us any suggestion that might help us to go online and look for 35:09 might help us to go online and look for 35:09 might help us to go online and look for find evaluate people whom you think or 35:12 find evaluate people whom you think or 35:12 find evaluate people whom you think or programs that you think would be would 35:15 programs that you think would be would 35:15 programs that you think would be would be safe for us? 35:17 be safe for us? 35:17 be safe for us? I think you have to be really careful. I 35:20 I think you have to be really careful. I 35:20 I think you have to be really careful. I mean that's why like all the therapists 35:21 mean that's why like all the therapists 35:21 mean that's why like all the therapists I've had on the show or my podcast or 35:24 I've had on the show or my podcast or 35:24 I've had on the show or my podcast or all the people who do classes with me, 35:26 all the people who do classes with me, 35:26 all the people who do classes with me, you know, they're vetted. I know how 35:28 you know, they're vetted. I know how 35:28 you know, they're vetted. I know how they're safe. I know. Um because it can 35:31 they're safe. I know. Um because it can 35:31 they're safe. I know. Um because it can be right. It can be really dangerous in 35:34 be right. It can be really dangerous in 35:34 be right. It can be really dangerous in terms of I mean like stomping I believe 35:36 terms of I mean like stomping I believe 35:36 terms of I mean like stomping I believe in stomping again but I like to do it 35:38 in stomping again but I like to do it 35:38 in stomping again but I like to do it more like gentle foot you know and in 35:41 more like gentle foot you know and in 35:41 more like gentle foot you know and in good posture because you could really 35:42 good posture because you could really 35:42 good posture because you could really hurt yourself if you don't do it 35:44 hurt yourself if you don't do it 35:44 hurt yourself if you don't do it properly. You know you start out gentle. 35:46 properly. You know you start out gentle. 35:46 properly. You know you start out gentle. Um but right you know you have to be 35:48 Um but right you know you have to be 35:48 Um but right you know you have to be just so careful. So I would always say 35:51 just so careful. So I would always say 35:51 just so careful. So I would always say you know again I wouldn't you have to 35:54 you know again I wouldn't you have to 35:54 you know again I wouldn't you have to see who what the person's credentials 35:56 see who what the person's credentials 35:56 see who what the person's credentials are and if the person you know I I think 35:59 are and if the person you know I I think 35:59 are and if the person you know I I think you have to be careful even if you like 36:01 you have to be careful even if you like 36:01 you have to be careful even if you like the person and they seem they're an 36:03 the person and they seem they're an 36:03 the person and they seem they're an instructor and they say and then 36:04 instructor and they say and then 36:04 instructor and they say and then there'll be younger people who will tell 36:06 there'll be younger people who will tell 36:06 there'll be younger people who will tell you to do this this this. So I think you 36:08 you to do this this this. So I think you 36:08 you to do this this this. So I think you have to really really be careful and 36:11 have to really really be careful and 36:11 have to really really be careful and that's why all the people I have you 36:13 that's why all the people I have you 36:13 that's why all the people I have you know I think obviously I would only have 36:16 know I think obviously I would only have 36:16 know I think obviously I would only have people who I think are really wonderful 36:18 people who I think are really wonderful 36:18 people who I think are really wonderful and 36:19 and 36:19 and >> and you know but I think again they're 36:21 >> and you know but I think again they're 36:21 >> and you know but I think again they're credentials you know if they're physical 36:22 credentials you know if they're physical 36:22 credentials you know if they're physical therapists and they have but again you 36:25 therapists and they have but again you 36:25 therapists and they have but again you know that's why at the end of the day 36:28 know that's why at the end of the day 36:28 know that's why at the end of the day you have to be the judge if you have any 36:30 you have to be the judge if you have any 36:30 you have to be the judge if you have any question you know you know what's safe 36:32 question you know you know what's safe 36:32 question you know you know what's safe you know the precautions and if you're 36:35 you know the precautions and if you're 36:35 you know the precautions and if you're in an exercise class and they're 36:36 in an exercise class and they're 36:36 in an exercise class and they're touching the toes you know, we don't 36:38 touching the toes you know, we don't 36:38 touching the toes you know, we don't want rounding. We don't want forward 36:39 want rounding. We don't want forward 36:39 want rounding. We don't want forward bending. No, that's not for me. So, at 36:42 bending. No, that's not for me. So, at 36:42 bending. No, that's not for me. So, at the end of the day, I like to really 36:43 the end of the day, I like to really 36:44 the end of the day, I like to really educate people so that they could go to 36:46 educate people so that they could go to 36:46 educate people so that they could go to any class and know exactly what they can 36:48 any class and know exactly what they can 36:48 any class and know exactly what they can do and what they and that's what we do 36:49 do and what they and that's what we do 36:49 do and what they and that's what we do in healthy bones. People learn what to 36:52 in healthy bones. People learn what to 36:52 in healthy bones. People learn what to do. So, I think you just have to be very 36:54 do. So, I think you just have to be very 36:54 do. So, I think you just have to be very cautious and about everything about 36:56 cautious and about everything about 36:56 cautious and about everything about claims. The other thing this kills me is 36:59 claims. The other thing this kills me is 36:59 claims. The other thing this kills me is that there are devices, there are 37:01 that there are devices, there are 37:01 that there are devices, there are different things and the research does 37:03 different things and the research does 37:03 different things and the research does not support it. The research is not 37:05 not support it. The research is not 37:05 not support it. The research is not good. somehow one piece of the research 37:08 good. somehow one piece of the research 37:08 good. somehow one piece of the research said something. So it's in newspapers, 37:11 said something. So it's in newspapers, 37:11 said something. So it's in newspapers, it's all over. So I think you have to 37:12 it's all over. So I think you have to 37:12 it's all over. So I think you have to just be so careful when you're listening 37:16 just be so careful when you're listening 37:16 just be so careful when you're listening and you're saying, "Oh, they said this 37:17 and you're saying, "Oh, they said this 37:17 and you're saying, "Oh, they said this and this." Because you saw a headline. 37:19 and this." Because you saw a headline. 37:19 and this." Because you saw a headline. You need to really go back. That's why I 37:21 You need to really go back. That's why I 37:21 You need to really go back. That's why I I always go through the entire article. 37:23 I always go through the entire article. 37:23 I always go through the entire article. What was the research? What did they 37:25 What was the research? What did they 37:25 What was the research? What did they prove? So I think you have to really 37:27 prove? So I think you have to really 37:27 prove? So I think you have to really take a cautious eye when it comes to it. 37:30 take a cautious eye when it comes to it. 37:30 take a cautious eye when it comes to it. And yeah, 37:31 And yeah, 37:31 And yeah, >> so Margie, what you're saying makes me 37:33 >> so Margie, what you're saying makes me 37:33 >> so Margie, what you're saying makes me think about a couple of things. Maybe my 37:36 think about a couple of things. Maybe my 37:36 think about a couple of things. Maybe my first approach doesn't have to be online 37:38 first approach doesn't have to be online 37:38 first approach doesn't have to be online social media. 37:40 social media. 37:40 social media. [laughter] 37:40 [laughter] 37:40 [laughter] >> I would go, of course I'm a board 37:42 >> I would go, of course I'm a board 37:42 >> I would go, of course I'm a board member, but I would go to the Bone 37:44 member, but I would go to the Bone 37:44 member, but I would go to the Bone Health and Osteoporosis Foundation 37:46 Health and Osteoporosis Foundation 37:46 Health and Osteoporosis Foundation website to see what they recommend. 37:49 website to see what they recommend. 37:49 website to see what they recommend. Obviously, they're not going to 37:50 Obviously, they're not going to 37:50 Obviously, they're not going to recommend program A or B or whatever, 37:53 recommend program A or B or whatever, 37:53 recommend program A or B or whatever, but they'll talk to you about things 37:55 but they'll talk to you about things 37:55 but they'll talk to you about things that you should look evaluation 37:57 that you should look evaluation 37:57 that you should look evaluation standards. And if you wanted to water 38:00 standards. And if you wanted to water 38:00 standards. And if you wanted to water that down a little bit, sometimes the 38:02 that down a little bit, sometimes the 38:02 that down a little bit, sometimes the state and county 38:04 state and county 38:04 state and county websites direct you towards safer 38:07 websites direct you towards safer 38:07 websites direct you towards safer programs. And then another really good 38:09 programs. And then another really good 38:09 programs. And then another really good source that I found is going to like 38:11 source that I found is going to like 38:11 source that I found is going to like when I say hospital websites, I'm 38:13 when I say hospital websites, I'm 38:13 when I say hospital websites, I'm thinking of things like the Mayo 38:15 thinking of things like the Mayo 38:15 thinking of things like the Mayo Clinic's newsletter for osteoporosis. 38:18 Clinic's newsletter for osteoporosis. 38:18 Clinic's newsletter for osteoporosis. Oregon has a terrific program. Um there 38:21 Oregon has a terrific program. Um there 38:22 Oregon has a terrific program. Um there are several of them that that come to my 38:24 are several of them that that come to my 38:24 are several of them that that come to my mind and if you were to go there you 38:27 mind and if you were to go there you 38:27 mind and if you were to go there you would find a lot of good safe 38:29 would find a lot of good safe 38:29 would find a lot of good safe recommendations. The hospital for 38:31 recommendations. The hospital for 38:31 recommendations. The hospital for special surgery is one of the wonderful 38:33 special surgery is one of the wonderful 38:33 special surgery is one of the wonderful ones on its website. A lot of local 38:35 ones on its website. A lot of local 38:35 ones on its website. A lot of local hospitals like the PT department will 38:38 hospitals like the PT department will 38:38 hospitals like the PT department will put together an osteoporosis program. I 38:41 put together an osteoporosis program. I 38:41 put together an osteoporosis program. I know here Kesler rehab in New Jersey 38:44 know here Kesler rehab in New Jersey 38:44 know here Kesler rehab in New Jersey they have a whole osteoporosis program 38:46 they have a whole osteoporosis program 38:46 they have a whole osteoporosis program run by physical therapists. That's 38:48 run by physical therapists. That's 38:48 run by physical therapists. That's fantastic. So I think a lot of times 38:50 fantastic. So I think a lot of times 38:50 fantastic. So I think a lot of times there's some f some really wonderful 38:52 there's some f some really wonderful 38:52 there's some f some really wonderful local programs, you know, that you can 38:54 local programs, you know, that you can 38:54 local programs, you know, that you can find as well. 38:56 find as well. 38:56 find as well. >> Yeah. So that gives you more confidence 38:57 >> Yeah. So that gives you more confidence 38:58 >> Yeah. So that gives you more confidence and and especially because you'll 38:59 and and especially because you'll 39:00 and and especially because you'll probably know somebody who's been to 39:01 probably know somebody who's been to 39:01 probably know somebody who's been to Kesler or or you know, whatever your 39:03 Kesler or or you know, whatever your 39:03 Kesler or or you know, whatever your local resource would be. 39:05 local resource would be. 39:05 local resource would be. >> So that kind of brings me to another 39:07 >> So that kind of brings me to another 39:07 >> So that kind of brings me to another really tricky question, medications.
When osteoporosis medications may be appropriate 39:12 really tricky question, medications. 39:12 really tricky question, medications. So what do we have to say about 39:14 So what do we have to say about 39:14 So what do we have to say about medications? You know, they've had a bad 39:15 medications? You know, they've had a bad 39:15 medications? You know, they've had a bad reputation for osteoporosis. 39:18 reputation for osteoporosis. 39:18 reputation for osteoporosis. There are a lot of newer ones that have 39:20 There are a lot of newer ones that have 39:20 There are a lot of newer ones that have made great steps forward and yet some of 39:24 made great steps forward and yet some of 39:24 made great steps forward and yet some of my participants are reluctant to take a 39:27 my participants are reluctant to take a 39:27 my participants are reluctant to take a medication. What would you advise them 39:29 medication. What would you advise them 39:29 medication. What would you advise them to do? Okay. So, I feel strongly on this 39:32 to do? Okay. So, I feel strongly on this 39:32 to do? Okay. So, I feel strongly on this one, Sally, because I've seen people a 39:35 one, Sally, because I've seen people a 39:35 one, Sally, because I've seen people a lot of people because I'm into 39:36 lot of people because I'm into 39:36 lot of people because I'm into integrative health. My first summit was, 39:39 integrative health. My first summit was, 39:39 integrative health. My first summit was, you know, my summits are more natural 39:41 you know, my summits are more natural 39:41 you know, my summits are more natural natural approaches to osteoporosis and 39:43 natural approaches to osteoporosis and 39:43 natural approaches to osteoporosis and bone health. In the first summit, I 39:45 bone health. In the first summit, I 39:45 bone health. In the first summit, I didn't even bring the topic up because I 39:47 didn't even bring the topic up because I 39:47 didn't even bring the topic up because I wanted to talk about nutrition, other 39:49 wanted to talk about nutrition, other 39:49 wanted to talk about nutrition, other things. And I realized that was a huge 39:50 things. And I realized that was a huge 39:50 things. And I realized that was a huge mistake because there's a lot of people 39:53 mistake because there's a lot of people 39:53 mistake because there's a lot of people who are like under no circumstances will 39:56 who are like under no circumstances will 39:56 who are like under no circumstances will I take a medication. 39:58 I take a medication. 39:58 I take a medication. But if you're a high risk, there is 40:01 But if you're a high risk, there is 40:01 But if you're a high risk, there is nothing worse that what we want to do. 40:04 nothing worse that what we want to do. 40:04 nothing worse that what we want to do. Our whole goal is preventing fractures. 40:07 Our whole goal is preventing fractures. 40:07 Our whole goal is preventing fractures. And if someone's at really high risk 40:09 And if someone's at really high risk 40:09 And if someone's at really high risk because they've lost a lot of bone for 40:11 because they've lost a lot of bone for 40:11 because they've lost a lot of bone for whatever reason, 40:13 whatever reason, 40:13 whatever reason, you know, there's a time and a place 40:15 you know, there's a time and a place 40:15 you know, there's a time and a place that the medications are really needed 40:18 that the medications are really needed 40:18 that the medications are really needed because we can they can build bone. The 40:20 because we can they can build bone. The 40:20 because we can they can build bone. The new medications are amazing at building 40:23 new medications are amazing at building 40:23 new medications are amazing at building bone. I I've seen incredible things. So, 40:26 bone. I I've seen incredible things. So, 40:26 bone. I I've seen incredible things. So, if you're at high risk for fractures, 40:28 if you're at high risk for fractures, 40:28 if you're at high risk for fractures, why do you want to live like that when 40:30 why do you want to live like that when 40:30 why do you want to live like that when there's the option? I don't believe in 40:32 there's the option? I don't believe in 40:32 there's the option? I don't believe in being on medications forever, but at 40:34 being on medications forever, but at 40:34 being on medications forever, but at least while you're figuring out your 40:36 least while you're figuring out your 40:36 least while you're figuring out your root causes, while you're figuring out 40:37 root causes, while you're figuring out 40:37 root causes, while you're figuring out other things, at least protect yourself, 40:41 other things, at least protect yourself, 40:41 other things, at least protect yourself, build bone, which you can do now. And 40:43 build bone, which you can do now. And 40:43 build bone, which you can do now. And that's what they're saying. Both of us 40:44 that's what they're saying. Both of us 40:44 that's what they're saying. Both of us know because Sally comes to the meetings 40:47 know because Sally comes to the meetings 40:47 know because Sally comes to the meetings as well that you know, you go on the 40:49 as well that you know, you go on the 40:49 as well that you know, you go on the anabolic, the bone building medications 40:52 anabolic, the bone building medications 40:52 anabolic, the bone building medications first now for most for most people. And 40:55 first now for most for most people. And 40:55 first now for most for most people. And then you build the bone. You build the 40:57 then you build the bone. You build the 40:57 then you build the bone. You build the bone back and then you while you're 41:00 bone back and then you while you're 41:00 bone back and then you while you're doing everything else. You know, a lot 41:01 doing everything else. You know, a lot 41:01 doing everything else. You know, a lot of times people are like, "Okay, if I go 41:03 of times people are like, "Okay, if I go 41:03 of times people are like, "Okay, if I go on the medication, then I don't have to 41:05 on the medication, then I don't have to 41:05 on the medication, then I don't have to do anything else." No, no, no, no, no. 41:07 do anything else." No, no, no, no, no. 41:07 do anything else." No, no, no, no, no. You have to do everything else. You have 41:09 You have to do everything else. You have 41:09 You have to do everything else. You have to still do your exercise, do your 41:10 to still do your exercise, do your 41:10 to still do your exercise, do your nutrition, your stress reduction, and 41:13 nutrition, your stress reduction, and 41:13 nutrition, your stress reduction, and but the medication can build your bone 41:15 but the medication can build your bone 41:15 but the medication can build your bone back. So, at least now you're starting, 41:18 back. So, at least now you're starting, 41:18 back. So, at least now you're starting, you know, you you're preventing falls, 41:20 you know, you you're preventing falls, 41:20 you know, you you're preventing falls, you're preventing fractures. you you 41:22 you're preventing fractures. you you 41:22 you're preventing fractures. you you still need to do your balance, you still 41:23 still need to do your balance, you still 41:23 still need to do your balance, you still need to do everything. But so, you know, 41:25 need to do everything. But so, you know, 41:26 need to do everything. But so, you know, when someone again, not everybody by any 41:28 when someone again, not everybody by any 41:28 when someone again, not everybody by any means, but I think if you're at high 41:29 means, but I think if you're at high 41:29 means, but I think if you're at high risk for fractures and you know, or 41:32 risk for fractures and you know, or 41:32 risk for fractures and you know, or you've had a fracture already, which is 41:34 you've had a fracture already, which is 41:34 you've had a fracture already, which is showing, you know, if you, you know, 41:36 showing, you know, if you, you know, 41:36 showing, you know, if you, you know, it's not that you fell down the whole 41:37 it's not that you fell down the whole 41:37 it's not that you fell down the whole flight of stairs, but you've already had 41:39 flight of stairs, but you've already had 41:39 flight of stairs, but you've already had fractures, you know, something's going 41:41 fractures, you know, something's going 41:41 fractures, you know, something's going on with the quality of your bone. This 41:44 on with the quality of your bone. This 41:44 on with the quality of your bone. This is where medication can make a big deal. 41:46 is where medication can make a big deal. 41:46 is where medication can make a big deal. And it's not oneizefits-all. 41:49 And it's not oneizefits-all. 41:49 And it's not oneizefits-all. And unfortunately, not everybody. This 41:51 And unfortunately, not everybody. This 41:51 And unfortunately, not everybody. This is what I'm, you know, you really need 41:53 is what I'm, you know, you really need 41:53 is what I'm, you know, you really need to go to someone who's knowledgeable and 41:55 to go to someone who's knowledgeable and 41:55 to go to someone who's knowledgeable and figure out and it's not a decision that 41:57 figure out and it's not a decision that 41:57 figure out and it's not a decision that you take lightly. You have to figure out 41:59 you take lightly. You have to figure out 41:59 you take lightly. You have to figure out the right one. 42:00 the right one. 42:00 the right one. >> And I've had Dr. Keith McCormack on 42:02 >> And I've had Dr. Keith McCormack on 42:02 >> And I've had Dr. Keith McCormack on who's probably the person he's amazing 42:05 who's probably the person he's amazing 42:05 who's probably the person he's amazing at figuring out, you know, how to how to 42:08 at figuring out, you know, how to how to 42:08 at figuring out, you know, how to how to use the medications with the natural 42:10 use the medications with the natural 42:10 use the medications with the natural approach. And um I have a whole podcast 42:14 approach. And um I have a whole podcast 42:14 approach. And um I have a whole podcast on that with him. But but anyway, so 42:16 on that with him. But but anyway, so 42:16 on that with him. But but anyway, so yes, so I'm a believer when needed that, 42:20 yes, so I'm a believer when needed that, 42:20 yes, so I'm a believer when needed that, you know, I mean because there have been 42:21 you know, I mean because there have been 42:21 you know, I mean because there have been people then they end up having a 42:23 people then they end up having a 42:23 people then they end up having a fracture and that could have been 42:24 fracture and that could have been 42:24 fracture and that could have been prevented. So I think that not to be 42:27 prevented. So I think that not to be 42:27 prevented. So I think that not to be scared of it. I think you can use it 42:29 scared of it. I think you can use it 42:29 scared of it. I think you can use it while you're doing everything else. 42:31 while you're doing everything else. 42:31 while you're doing everything else. Build your bone up and um you know, 42:34 Build your bone up and um you know, 42:34 Build your bone up and um you know, again, not everybody has to stay on 42:35 again, not everybody has to stay on 42:36 again, not everybody has to stay on medication forever, but again, used in 42:38 medication forever, but again, used in 42:38 medication forever, but again, used in the right way, it can help so much. 42:40 the right way, it can help so much. 42:40 the right way, it can help so much. especially with the newer medications 42:43 especially with the newer medications 42:43 especially with the newer medications that are really showing I mean people 42:45 that are really showing I mean people 42:45 that are really showing I mean people you know have improved a tremendous 42:47 you know have improved a tremendous 42:47 you know have improved a tremendous amount so yeah so I think there's 42:49 amount so yeah so I think there's 42:49 amount so yeah so I think there's definitely a place for that Margie 42:51 definitely a place for that Margie 42:51 definitely a place for that Margie that's that's a really good response 42:53 that's that's a really good response 42:53 that's that's a really good response because it actually leads me to thinking 42:55 because it actually leads me to thinking 42:55 because it actually leads me to thinking even beyond medication and let's say
Overcoming the fear of falling: tips on home safety improvements 42:58 even beyond medication and let's say 42:58 even beyond medication and let's say that you've fallen and had a fracture or 43:01 that you've fallen and had a fracture or 43:01 that you've fallen and had a fracture or you've had hip replacement surgery 43:04 you've had hip replacement surgery 43:04 you've had hip replacement surgery but I'm thinking especially of that 43:06 but I'm thinking especially of that 43:06 but I'm thinking especially of that fracture what are the steps in recovery 43:09 fracture what are the steps in recovery 43:09 fracture what are the steps in recovery and I'm thinking mentally or emotionally 43:11 and I'm thinking mentally or emotionally 43:11 and I'm thinking mentally or emotionally as well as physically. What what would a 43:14 as well as physically. What what would a 43:14 as well as physically. What what would a person expect after a fall that resulted 43:18 person expect after a fall that resulted 43:18 person expect after a fall that resulted in a fracture? It doesn't have to be a 43:19 in a fracture? It doesn't have to be a 43:19 in a fracture? It doesn't have to be a hip, it could be wrist, it could be 43:21 hip, it could be wrist, it could be 43:21 hip, it could be wrist, it could be knee, it could be anything. Um, how do 43:24 knee, it could be anything. Um, how do 43:24 knee, it could be anything. Um, how do they get over like the fear of falling? 43:27 they get over like the fear of falling? 43:27 they get over like the fear of falling? That would be a natural followup to 43:29 That would be a natural followup to 43:29 That would be a natural followup to that. 43:29 that. 43:29 that. >> Yeah. I mean, fear of falling is a risk 43:32 >> Yeah. I mean, fear of falling is a risk 43:32 >> Yeah. I mean, fear of falling is a risk factor in itself. And so you know when 43:35 factor in itself. And so you know when 43:35 factor in itself. And so you know when people are and that that's one of the 43:36 people are and that that's one of the 43:36 people are and that that's one of the scary things even before a fall you know 43:39 scary things even before a fall you know 43:39 scary things even before a fall you know people are so afraid that fear is 43:41 people are so afraid that fear is 43:42 people are so afraid that fear is immobilizing and so you know instead of 43:45 immobilizing and so you know instead of 43:45 immobilizing and so you know instead of being instead of being in that mode okay 43:49 being instead of being in that mode okay 43:49 being instead of being in that mode okay fear uh you know you have to sort of 43:51 fear uh you know you have to sort of 43:51 fear uh you know you have to sort of stop for a minute and you have to look 43:55 stop for a minute and you have to look 43:55 stop for a minute and you have to look at okay no you know is this true wait am 43:58 at okay no you know is this true wait am 43:58 at okay no you know is this true wait am I gonna you know or you can say I love 44:00 I gonna you know or you can say I love 44:00 I gonna you know or you can say I love this I I love this about fear being in 44:04 this I I love this about fear being in 44:04 this I I love this about fear being in the back seat. I'm trying to think who 44:05 the back seat. I'm trying to think who 44:05 the back seat. I'm trying to think who who created that, you know, like, okay, 44:08 who created that, you know, like, okay, 44:08 who created that, you know, like, okay, okay, I got this fear, but I'm not going 44:10 okay, I got this fear, but I'm not going 44:10 okay, I got this fear, but I'm not going to let it rule my life. It can sit in 44:12 to let it rule my life. It can sit in 44:12 to let it rule my life. It can sit in the back seat, you know, doesn't have to 44:14 the back seat, you know, doesn't have to 44:14 the back seat, you know, doesn't have to rule my life. And in terms of that's not 44:17 rule my life. And in terms of that's not 44:17 rule my life. And in terms of that's not I didn't make that up. And I'm trying to 44:19 I didn't make that up. And I'm trying to 44:19 I didn't make that up. And I'm trying to I'm having a mental buck on who who 44:21 I'm having a mental buck on who who 44:21 I'm having a mental buck on who who created that, but it's really it's 44:22 created that, but it's really it's 44:22 created that, but it's really it's really good. And the point is though 44:25 really good. And the point is though 44:25 really good. And the point is though with fear, okay, so you have to take the 44:28 with fear, okay, so you have to take the 44:28 with fear, okay, so you have to take the steps. So the steps are to prevent falls 44:31 steps. So the steps are to prevent falls 44:31 steps. So the steps are to prevent falls and fractures, you really improve your 44:33 and fractures, you really improve your 44:33 and fractures, you really improve your balance, which is huge. And they found 44:35 balance, which is huge. And they found 44:35 balance, which is huge. And they found that there's significant reduction in 44:37 that there's significant reduction in 44:37 that there's significant reduction in falls and fractures. You know, when 44:39 falls and fractures. You know, when 44:40 falls and fractures. You know, when people do balance exercises, so all 44:41 people do balance exercises, so all 44:42 people do balance exercises, so all different types of balance exercises, 44:44 different types of balance exercises, 44:44 different types of balance exercises, you fix your house up. You make sure you 44:46 you fix your house up. You make sure you 44:46 you fix your house up. You make sure you really want to fallroof your house and 44:49 really want to fallroof your house and 44:49 really want to fallroof your house and and so you know, for future things. And 44:51 and so you know, for future things. And 44:51 and so you know, for future things. And then I love the hip protectors and I'll 44:53 then I love the hip protectors and I'll 44:53 then I love the hip protectors and I'll put those in the show notes as well. 44:55 put those in the show notes as well. 44:55 put those in the show notes as well. Those are great because I mean it's 44:58 Those are great because I mean it's 44:58 Those are great because I mean it's amazing how that absorbs the fall of the 45:01 amazing how that absorbs the fall of the 45:01 amazing how that absorbs the fall of the you know it you know if you do fall then 45:03 you know it you know if you do fall then 45:04 you know it you know if you do fall then you have an extra layer of protection 45:05 you have an extra layer of protection 45:05 you have an extra layer of protection because that absorbs so much of the 45:08 because that absorbs so much of the 45:08 because that absorbs so much of the forces. Um but for the people who 45:10 forces. Um but for the people who 45:10 forces. Um but for the people who already did fall and they did fracture 45:13 already did fall and they did fracture 45:13 already did fall and they did fracture then yes you take all these steps but I 45:16 then yes you take all these steps but I 45:16 then yes you take all these steps but I I think sometimes you may need to you 45:19 I think sometimes you may need to you 45:19 I think sometimes you may need to you know work with someone you may need to 45:21 know work with someone you may need to 45:22 know work with someone you may need to go get counseling you know I wouldn't I 45:24 go get counseling you know I wouldn't I 45:24 go get counseling you know I wouldn't I I I wouldn't if you're sitting there 45:27 I I wouldn't if you're sitting there 45:27 I I wouldn't if you're sitting there afraid to do anything then it it could 45:29 afraid to do anything then it it could 45:29 afraid to do anything then it it could be good to work with some type of you 45:32 be good to work with some type of you 45:32 be good to work with some type of you know whether it's a social worker 45:33 know whether it's a social worker 45:33 know whether it's a social worker whether it's a psychologist somebody to 45:35 whether it's a psychologist somebody to 45:35 whether it's a psychologist somebody to help you through that because it's a 45:37 help you through that because it's a 45:37 help you through that because it's a trauma you know and we hold these 45:39 trauma you know and we hold these 45:39 trauma you know and we hold these traumas in our body. So sometimes we 45:41 traumas in our body. So sometimes we 45:41 traumas in our body. So sometimes we need to work with others and move beyond 45:44 need to work with others and move beyond 45:44 need to work with others and move beyond that so we can enjoy our life and yes 45:47 that so we can enjoy our life and yes 45:47 that so we can enjoy our life and yes that happened and I'm doing all these 45:49 that happened and I'm doing all these 45:49 that happened and I'm doing all these great things so that we can continue to 45:51 great things so that we can continue to 45:52 great things so that we can continue to live the active life. We don't want to 45:53 live the active life. We don't want to 45:53 live the active life. We don't want to be paralyzed by the fear which is just 45:56 be paralyzed by the fear which is just 45:56 be paralyzed by the fear which is just going to exacerbate the whole problem. 45:58 going to exacerbate the whole problem. 45:58 going to exacerbate the whole problem. That's my thought. Do you have any other 45:59 That's my thought. Do you have any other 45:59 That's my thought. Do you have any other thoughts on that s? No, I agree with you 46:01 thoughts on that s? No, I agree with you 46:01 thoughts on that s? No, I agree with you totally. And you know what? That brings 46:03 totally. And you know what? That brings 46:03 totally. And you know what? That brings me to a point I was going to try to fit 46:05 me to a point I was going to try to fit 46:05 me to a point I was going to try to fit into the podcast, but didn't want to do 46:07 into the podcast, but didn't want to do 46:07 into the podcast, but didn't want to do it too artificially. And that's that we 46:10 it too artificially. And that's that we 46:10 it too artificially. And that's that we sometimes need to have patience with 46:12 sometimes need to have patience with 46:12 sometimes need to have patience with ourselves, with our situation, and so 46:15 ourselves, with our situation, and so 46:15 ourselves, with our situation, and so on. It made me think of a poet who died 46:17 on. It made me think of a poet who died 46:17 on. It made me think of a poet who died just two days ago, Wendel Barry from 46:19 just two days ago, Wendel Barry from 46:20 just two days ago, Wendel Barry from Kentucky. He's written poems like the 46:22 Kentucky. He's written poems like the 46:22 Kentucky. He's written poems like the peace of wild things and I came across 46:25 peace of wild things and I came across 46:25 peace of wild things and I came across one that has some relevance to what 46:27 one that has some relevance to what 46:27 one that has some relevance to what we're talking about and to the rest of 46:29 we're talking about and to the rest of 46:29 we're talking about and to the rest of our lives and it's a very short poem 46:32 our lives and it's a very short poem 46:32 our lives and it's a very short poem that's called how to be a poet. I'm only 46:35 that's called how to be a poet. I'm only 46:35 that's called how to be a poet. I'm only going I'm going to skip just a couple of 46:36 going I'm going to skip just a couple of 46:36 going I'm going to skip just a couple of parts of it to make it a little bit 46:37 parts of it to make it a little bit 46:38 parts of it to make it a little bit shorter. So this is maybe how to be a 46:40 shorter. So this is maybe how to be a 46:40 shorter. So this is maybe how to be a good patient, how to be somebody who 46:42 good patient, how to be somebody who 46:42 good patient, how to be somebody who cares for um or let's say a physical 46:45 cares for um or let's say a physical 46:45 cares for um or let's say a physical therapist who's taking care of a person 46:47 therapist who's taking care of a person 46:47 therapist who's taking care of a person who's exercising. So how to be a poet? 46:51 who's exercising. So how to be a poet? 46:51 who's exercising. So how to be a poet? Make a place to sit down. 46:53 Make a place to sit down. 46:53 Make a place to sit down. [clears throat] Sit down. 46:56 [clears throat] Sit down. 46:56 [clears throat] Sit down. Be quiet. 46:58 Be quiet. 46:58 Be quiet. You must depend upon affection, 47:01 You must depend upon affection, 47:01 You must depend upon affection, reading, 47:03 reading, 47:03 reading, knowledge, 47:05 knowledge, 47:05 knowledge, skill, 47:06 skill, 47:06 skill, inspiration, 47:08 inspiration, 47:08 inspiration, work, growing older, and patience. For 47:13 work, growing older, and patience. For 47:14 work, growing older, and patience. For patience joins time to eternity. 47:18 patience joins time to eternity. 47:18 patience joins time to eternity. So, you know, the work that we're doing 47:19 So, you know, the work that we're doing 47:19 So, you know, the work that we're doing in bone health and and and so on really 47:22 in bone health and and and so on really 47:22 in bone health and and and so on really connects us to the higher part of our 47:26 connects us to the higher part of our 47:26 connects us to the higher part of our our bodies of our minds, you know, that 47:28 our bodies of our minds, you know, that 47:28 our bodies of our minds, you know, that that it it's something very worthwhile 47:30 that it it's something very worthwhile 47:30 that it it's something very worthwhile doing. 47:31 doing. 47:31 doing. >> Oh, I love that, Sally. That was really 47:33 >> Oh, I love that, Sally. That was really 47:33 >> Oh, I love that, Sally. That was really really wonderful. Thank you for sharing 47:35 really wonderful. Thank you for sharing 47:35 really wonderful. Thank you for sharing that. 47:37 that. 47:37 that. >> And and then I have one final question 47:38 >> And and then I have one final question 47:38 >> And and then I have one final question if you don't mind this. 47:39 if you don't mind this. 47:40 if you don't mind this. >> No, no, I love these guys. This is 47:41 >> No, no, I love these guys. This is 47:41 >> No, no, I love these guys. This is >> a funny thing to end on, so to speak.
Raising early preventive awareness for children and teens 47:43 >> a funny thing to end on, so to speak. 47:43 >> a funny thing to end on, so to speak. So, what can I do to avoid osteoporosis? 47:47 So, what can I do to avoid osteoporosis? 47:47 So, what can I do to avoid osteoporosis? When do I start? 47:49 When do I start? 47:49 When do I start? Here I am old enough to have 47:50 Here I am old enough to have 47:50 Here I am old enough to have grandchildren like who are in high 47:52 grandchildren like who are in high 47:52 grandchildren like who are in high school and so on. How do I communicate 47:55 school and so on. How do I communicate 47:55 school and so on. How do I communicate to them the importance of bone health 47:58 to them the importance of bone health 47:58 to them the importance of bone health when they've got so many things in their 48:00 when they've got so many things in their 48:00 when they've got so many things in their mind especially when they're at their 48:01 mind especially when they're at their 48:01 mind especially when they're at their phones all the time? But those are just 48:03 phones all the time? But those are just 48:03 phones all the time? But those are just like the ending questions like what can 48:05 like the ending questions like what can 48:05 like the ending questions like what can we do to help others not just our 48:08 we do to help others not just our 48:08 we do to help others not just our neighbors or family members but future 48:11 neighbors or family members but future 48:11 neighbors or family members but future generations. Yeah, you know, tell that's 48:13 generations. Yeah, you know, tell that's 48:13 generations. Yeah, you know, tell that's such an important question and the thing 48:15 such an important question and the thing 48:15 such an important question and the thing is I always because you know here the 48:18 is I always because you know here the 48:18 is I always because you know here the this communities are 50 and above people 48:21 this communities are 50 and above people 48:21 this communities are 50 and above people who have osteoporosis 48:23 who have osteoporosis 48:23 who have osteoporosis and as we know it doesn't it's it's 48:25 and as we know it doesn't it's it's 48:25 and as we know it doesn't it's it's every person needs to be involved 48:28 every person needs to be involved 48:28 every person needs to be involved because really at the age it you know 48:31 because really at the age it you know 48:31 because really at the age it you know it's not something that it starts from 48:32 it's not something that it starts from 48:32 it's not something that it starts from birth on actually building bone sort of 48:35 birth on actually building bone sort of 48:35 birth on actually building bone sort of like a bank and we get 85 to 90% of our 48:39 like a bank and we get 85 to 90% of our 48:39 like a bank and we get 85 to 90% of our peak bone by the age of 18 in women and 48:42 peak bone by the age of 18 in women and 48:42 peak bone by the age of 18 in women and 20 in men. So what we do when we're 48:46 20 in men. So what we do when we're 48:46 20 in men. So what we do when we're younger really, really matters. So I 48:48 younger really, really matters. So I 48:48 younger really, really matters. So I think that's why I try to get the word 48:50 think that's why I try to get the word 48:50 think that's why I try to get the word out that every pediatrician needs to 48:53 out that every pediatrician needs to 48:53 out that every pediatrician needs to make sure that kids are active, kids are 48:55 make sure that kids are active, kids are 48:55 make sure that kids are active, kids are putting forces on their bones, kids are 48:57 putting forces on their bones, kids are 48:58 putting forces on their bones, kids are getting the nutrients to build strong 49:00 getting the nutrients to build strong 49:00 getting the nutrients to build strong bones. You know, all those things when 49:02 bones. You know, all those things when 49:02 bones. You know, all those things when we're younger are going to make such a 49:04 we're younger are going to make such a 49:04 we're younger are going to make such a difference. So in terms of the children, 49:06 difference. So in terms of the children, 49:06 difference. So in terms of the children, yes, get them jumping, get them doing 49:08 yes, get them jumping, get them doing 49:08 yes, get them jumping, get them doing things, putting force, hopscotch, you 49:10 things, putting force, hopscotch, you 49:10 things, putting force, hopscotch, you know, a lot of kids now are sitting in 49:12 know, a lot of kids now are sitting in 49:12 know, a lot of kids now are sitting in front of computers and they're not or 49:14 front of computers and they're not or 49:14 front of computers and they're not or their nutrition is horrible or they have 49:17 their nutrition is horrible or they have 49:17 their nutrition is horrible or they have digestive issues that they're not 49:19 digestive issues that they're not 49:19 digestive issues that they're not absorbing. So all these things really, 49:21 absorbing. So all these things really, 49:21 absorbing. So all these things really, really matter. So, my goal is to get 49:23 really matter. So, my goal is to get 49:23 really matter. So, my goal is to get pediatricians, you know, get people 49:25 pediatricians, you know, get people 49:25 pediatricians, you know, get people younger on I had um you know, Penny 49:29 younger on I had um you know, Penny 49:29 younger on I had um you know, Penny Shore on on on the podcast and she has a 49:32 Shore on on on the podcast and she has a 49:32 Shore on on on the podcast and she has a whole program for children and we were 49:34 whole program for children and we were 49:34 whole program for children and we were just talking in teenagers how important 49:36 just talking in teenagers how important 49:36 just talking in teenagers how important that is million-dollar bones which you 49:38 that is million-dollar bones which you 49:38 that is million-dollar bones which you know about and so yeah I think this is 49:41 know about and so yeah I think this is 49:41 know about and so yeah I think this is critical very important but then the 49:43 critical very important but then the 49:43 critical very important but then the other age that's so I mean every age 49:45 other age that's so I mean every age 49:45 other age that's so I mean every age there's but it used to be that you know 49:48 there's but it used to be that you know 49:48 there's but it used to be that you know in menopause okay you know when That's 49:51 in menopause okay you know when That's 49:51 in menopause okay you know when That's how com so many women lose bone because 49:54 how com so many women lose bone because 49:54 how com so many women lose bone because the the estrogen reduction in estrogen 49:56 the the estrogen reduction in estrogen 49:56 the the estrogen reduction in estrogen during menopause and so but now that 50:00 during menopause and so but now that 50:00 during menopause and so but now that blackbox warning over hormone 50:02 blackbox warning over hormone 50:02 blackbox warning over hormone replacement has been removed. So now 50:05 replacement has been removed. So now 50:05 replacement has been removed. So now people can can really stop losing bone 50:08 people can can really stop losing bone 50:08 people can can really stop losing bone can prevent bone loss by just going on 50:11 can prevent bone loss by just going on 50:11 can prevent bone loss by just going on bio identical hormones you know when 50:13 bio identical hormones you know when 50:14 bio identical hormones you know when they're starting to have starting to 50:16 they're starting to have starting to 50:16 they're starting to have starting to have you know premenopause actually you 50:18 have you know premenopause actually you 50:18 have you know premenopause actually you know so there's so much that can be done 50:20 know so there's so much that can be done 50:20 know so there's so much that can be done now preventatively exercise strength 50:24 now preventatively exercise strength 50:24 now preventatively exercise strength training at young ages you know strength 50:26 training at young ages you know strength 50:26 training at young ages you know strength training women don't have to wait till 50:28 training women don't have to wait till 50:28 training women don't have to wait till they have osteoporosis to start strength 50:30 they have osteoporosis to start strength 50:30 they have osteoporosis to start strength training strength train when you can 50:33 training strength train when you can 50:33 training strength train when you can you'll be strong you it'll make such a 50:35 you'll be strong you it'll make such a 50:35 you'll be strong you it'll make such a big difference the eating so all the 50:37 big difference the eating so all the 50:37 big difference the eating so all the things that we do teach your kids teach 50:40 things that we do teach your kids teach 50:40 things that we do teach your kids teach your grandchildren you know I I think 50:43 your grandchildren you know I I think 50:43 your grandchildren you know I I think and I think the doctors need to really 50:45 and I think the doctors need to really 50:45 and I think the doctors need to really take a more proactive approach I think 50:47 take a more proactive approach I think 50:47 take a more proactive approach I think they are now I think people in menopause 50:49 they are now I think people in menopause 50:49 they are now I think people in menopause are realizing there's more that can be 50:51 are realizing there's more that can be 50:51 are realizing there's more that can be done but early on do all these good 50:53 done but early on do all these good 50:53 done but early on do all these good things early on you know we didn't 50:55 things early on you know we didn't 50:55 things early on you know we didn't really talk about stress and how that 50:57 really talk about stress and how that 50:57 really talk about stress and how that affects the bones but that does too so 50:59 affects the bones but that does too so 50:59 affects the bones but that does too so if we can you know work on things early 51:02 if we can you know work on things early 51:02 if we can you know work on things early on reduce risk risk factors increasing 51:05 on reduce risk risk factors increasing 51:05 on reduce risk risk factors increasing our exercise in terms of our nutrition, 51:08 our exercise in terms of our nutrition, 51:08 our exercise in terms of our nutrition, stress reduction, all those things are 51:10 stress reduction, all those things are 51:10 stress reduction, all those things are going to just change the trajectory of 51:11 going to just change the trajectory of 51:11 going to just change the trajectory of osteoporosis. 51:12 osteoporosis. 51:12 osteoporosis. >> Yeah. You know what? It's it's such a 51:14 >> Yeah. You know what? It's it's such a 51:14 >> Yeah. You know what? It's it's such a coincidence that you mentioned Penny's 51:16 coincidence that you mentioned Penny's 51:16 coincidence that you mentioned Penny's program, the million-dollar bones. Yeah. 51:19 program, the million-dollar bones. Yeah. 51:19 program, the million-dollar bones. Yeah. >> Because I've known her from from long 51:21 >> Because I've known her from from long 51:21 >> Because I've known her from from long ago. 51:22 ago. 51:22 ago. >> She has a beautiful slide presentation 51:25 >> She has a beautiful slide presentation 51:25 >> She has a beautiful slide presentation all told from the point of view of kids, 51:27 all told from the point of view of kids, 51:27 all told from the point of view of kids, which is so great. And one of her slides 51:30 which is so great. And one of her slides 51:30 which is so great. And one of her slides that has literally changed my life 51:32 that has literally changed my life 51:32 that has literally changed my life because I've been a teacher so to speak 51:34 because I've been a teacher so to speak 51:34 because I've been a teacher so to speak or a professor all these years is one 51:37 or a professor all these years is one 51:37 or a professor all these years is one that shows just a a plain white 51:39 that shows just a a plain white 51:39 that shows just a a plain white background, a line and that's the stage 51:41 background, a line and that's the stage 51:41 background, a line and that's the stage or the floor that these kids are 51:43 or the floor that these kids are 51:43 or the floor that these kids are standing on. So one little girl is 51:45 standing on. So one little girl is 51:45 standing on. So one little girl is waving goodbye to her friend. You know, 51:46 waving goodbye to her friend. You know, 51:46 waving goodbye to her friend. You know, a boy is picking up his book. Somebody 51:48 a boy is picking up his book. Somebody 51:48 a boy is picking up his book. Somebody else is looking over here and you're 51:51 else is looking over here and you're 51:51 else is looking over here and you're kind of caught up by the picture of the 51:53 kind of caught up by the picture of the 51:53 kind of caught up by the picture of the kids because you're wondering what 51:54 kids because you're wondering what 51:54 kids because you're wondering what they're doing there. Then you see that 51:56 they're doing there. Then you see that 51:56 they're doing there. Then you see that there are shadows behind them. And then 51:59 there are shadows behind them. And then 51:59 there are shadows behind them. And then you look at the shadows and they are not 52:02 you look at the shadows and they are not 52:02 you look at the shadows and they are not shadows of a little girl waving goodbye. 52:04 shadows of a little girl waving goodbye. 52:04 shadows of a little girl waving goodbye. Shadows of a ballerina. The boy picking 52:07 Shadows of a ballerina. The boy picking 52:07 Shadows of a ballerina. The boy picking up his books is a catcher. The other 52:09 up his books is a catcher. The other 52:09 up his books is a catcher. The other one's up a bat and the caption is build 52:13 one's up a bat and the caption is build 52:13 one's up a bat and the caption is build strong bones now so you can live the 52:16 strong bones now so you can live the 52:16 strong bones now so you can live the life of your dreams. 52:19 life of your dreams. 52:19 life of your dreams. And it's so it's not the point that I 52:21 And it's so it's not the point that I 52:21 And it's so it's not the point that I have to tell my child to eat better or 52:22 have to tell my child to eat better or 52:22 have to tell my child to eat better or to exercise more. let them have a view 52:26 to exercise more. let them have a view 52:26 to exercise more. let them have a view of what they are capable, what they're 52:28 of what they are capable, what they're 52:28 of what they are capable, what they're empowered to do, and how they can shape 52:30 empowered to do, and how they can shape 52:30 empowered to do, and how they can shape their own lives. It It's just a 52:33 their own lives. It It's just a 52:33 their own lives. It It's just a beautiful, beautiful conclusion to her 52:34 beautiful, beautiful conclusion to her 52:34 beautiful, beautiful conclusion to her program. 52:35 program. 52:35 program. >> Yeah. So wonderful. It's very funny. It 52:37 >> Yeah. So wonderful. It's very funny. It 52:37 >> Yeah. So wonderful. It's very funny. It just brings up when my son, who's now 52:40 just brings up when my son, who's now 52:40 just brings up when my son, who's now 38, going to be there, was in first 52:42 38, going to be there, was in first 52:42 38, going to be there, was in first grade, you know, you come in, they ask 52:45 grade, you know, you come in, they ask 52:45 grade, you know, you come in, they ask the parents to come in and teach what 52:48 the parents to come in and teach what 52:48 the parents to come in and teach what you do. So I brought a spine, I brought 52:50 you do. So I brought a spine, I brought 52:50 you do. So I brought a spine, I brought a knee, I brought a foot. You know, I'm 52:52 a knee, I brought a foot. You know, I'm 52:52 a knee, I brought a foot. You know, I'm talking about the bones as a physical 52:54 talking about the bones as a physical 52:54 talking about the bones as a physical therapist and everyone is sitting on the 52:56 therapist and everyone is sitting on the 52:56 therapist and everyone is sitting on the floor totally rounded, totally slouched, 52:59 floor totally rounded, totally slouched, 52:59 floor totally rounded, totally slouched, the worst posture ever. And I'm thinking 53:02 the worst posture ever. And I'm thinking 53:02 the worst posture ever. And I'm thinking and I I I was really upset. I said to 53:05 and I I I was really upset. I said to 53:05 and I I I was really upset. I said to the kids, I said, "You know what? Do you 53:07 the kids, I said, "You know what? Do you 53:07 the kids, I said, "You know what? Do you want to be athletes? Do you want to do 53:09 want to be athletes? Do you want to do 53:09 want to be athletes? Do you want to do this? If that's the case, you really 53:11 this? If that's the case, you really 53:11 this? If that's the case, you really need to This is, you know, it's not 53:13 need to This is, you know, it's not 53:13 need to This is, you know, it's not going to work if you, you know, I I I 53:15 going to work if you, you know, I I I 53:15 going to work if you, you know, I I I because I was mortified by where they 53:18 because I was mortified by where they 53:18 because I was mortified by where they were in first grade." Same type of 53:20 were in first grade." Same type of 53:20 were in first grade." Same type of thing. But that does motiv you're right 53:21 thing. But that does motiv you're right 53:22 thing. But that does motiv you're right though that motivates kids. Oh, if you 53:24 though that motivates kids. Oh, if you 53:24 though that motivates kids. Oh, if you want to grow up to be this, you know, 53:26 want to grow up to be this, you know, 53:26 want to grow up to be this, you know, and athletes and the teacher, she was an 53:29 and athletes and the teacher, she was an 53:29 and athletes and the teacher, she was an older teacher and she said years ago 53:31 older teacher and she said years ago 53:31 older teacher and she said years ago they used to fit the kids to the desk. 53:33 they used to fit the kids to the desk. 53:33 they used to fit the kids to the desk. They don't do that anymore. Can you 53:34 They don't do that anymore. Can you 53:34 They don't do that anymore. Can you imagine? And and so but it was 53:37 imagine? And and so but it was 53:37 imagine? And and so but it was interesting, you know. So I love that. 53:39 interesting, you know. So I love that. 53:39 interesting, you know. So I love that. That's so great. That was so so 53:41 That's so great. That was so so 53:41 That's so great. That was so so wonderful. So anything else, Sally? Are 53:42 wonderful. So anything else, Sally? Are 53:42 wonderful. So anything else, Sally? Are we are we are we 53:43 we are we are we 53:43 we are we are we >> Yes. And I'll tell you this has been so 53:45 >> Yes. And I'll tell you this has been so 53:45 >> Yes. And I'll tell you this has been so much fun for me. I really enjoyed it. 53:47 much fun for me. I really enjoyed it. 53:47 much fun for me. I really enjoyed it. Thank you so much. 53:48 Thank you so much. 53:48 Thank you so much. >> Yes. And you know what? you you brought 53:50 >> Yes. And you know what? you you brought 53:50 >> Yes. And you know what? you you brought out questions. That's why I asked you to 53:52 out questions. That's why I asked you to 53:52 out questions. That's why I asked you to come on because I thought, you know 53:53 come on because I thought, you know 53:53 come on because I thought, you know what, let's share a things that people 53:56 what, let's share a things that people 53:56 what, let's share a things that people are concerned about and let's try to 53:58 are concerned about and let's try to 53:58 are concerned about and let's try to answer questions and um so I can't thank 54:02 answer questions and um so I can't thank 54:02 answer questions and um so I can't thank you enough. Is there any last minute 54:03 you enough. Is there any last minute 54:04 you enough. Is there any last minute thing? I sort of love what you ended 54:05 thing? I sort of love what you ended 54:05 thing? I sort of love what you ended with, but is there any other thing you 54:06 with, but is there any other thing you 54:06 with, but is there any other thing you want to say before we 54:07 want to say before we 54:07 want to say before we >> only I'm I'm happy that these are 54:09 >> only I'm I'm happy that these are 54:09 >> only I'm I'm happy that these are representative questions, not something 54:11 representative questions, not something 54:11 representative questions, not something that I observed or wrote down or thought 54:13 that I observed or wrote down or thought 54:13 that I observed or wrote down or thought of for a program like this. But I asked 54:16 of for a program like this. But I asked 54:16 of for a program like this. But I asked people in my classes and my classes went 54:18 people in my classes and my classes went 54:18 people in my classes and my classes went overtime, I have to tell you because we 54:20 overtime, I have to tell you because we 54:20 overtime, I have to tell you because we started talking about the answers that 54:21 started talking about the answers that 54:21 started talking about the answers that we would would project on on them also. 54:24 we would would project on on them also. 54:24 we would would project on on them also. But but it it's really how people are 54:26 But but it it's really how people are 54:26 But but it it's really how people are thinking and we all have so many worries 54:29 thinking and we all have so many worries 54:30 thinking and we all have so many worries on our mind, you know, in in in every 54:32 on our mind, you know, in in in every 54:32 on our mind, you know, in in in every way. But we don't take the time often to 54:35 way. But we don't take the time often to 54:35 way. But we don't take the time often to think inside our bodies, our bows, that 54:37 think inside our bodies, our bows, that 54:37 think inside our bodies, our bows, that we don't see them. But they do help us 54:39 we don't see them. But they do help us 54:39 we don't see them. But they do help us achieve our dreams. And when we say 54:42 achieve our dreams. And when we say 54:42 achieve our dreams. And when we say that, like I'm I'm older now. When we 54:44 that, like I'm I'm older now. When we 54:44 that, like I'm I'm older now. When we say that I've lived a good life, but if 54:47 say that I've lived a good life, but if 54:47 say that I've lived a good life, but if I were to get in in trouble, so to 54:50 I were to get in in trouble, so to 54:50 I were to get in in trouble, so to speak, because of a fall, I would have 54:52 speak, because of a fall, I would have 54:52 speak, because of a fall, I would have to depend on my family giving up their 54:55 to depend on my family giving up their 54:55 to depend on my family giving up their independence to help me through that 54:57 independence to help me through that 54:57 independence to help me through that difficult situation. So, it's in a sense 54:59 difficult situation. So, it's in a sense 54:59 difficult situation. So, it's in a sense a gift to your children and 55:01 a gift to your children and 55:01 a gift to your children and grandchildren to live as healthfully as 55:03 grandchildren to live as healthfully as 55:03 grandchildren to live as healthfully as you can, giving them not only the life 55:06 you can, giving them not only the life 55:06 you can, giving them not only the life that you gave them when they were born, 55:08 that you gave them when they were born, 55:08 that you gave them when they were born, but giving them the chance to live their 55:10 but giving them the chance to live their 55:10 but giving them the chance to live their own life without worrying about you. And 55:12 own life without worrying about you. And 55:12 own life without worrying about you. And then it's it's nice to enjoy life when 55:15 then it's it's nice to enjoy life when 55:15 then it's it's nice to enjoy life when you're older, too. 55:16 you're older, too. 55:16 you're older, too. >> Oh, yeah. Right. I mean, I love coming 55:19 >> Oh, yeah. Right. I mean, I love coming 55:19 >> Oh, yeah. Right. I mean, I love coming to your classes and everybody it's just 55:22 to your classes and everybody it's just 55:22 to your classes and everybody it's just the best. It really is. It's It's true. 55:25 the best. It really is. It's It's true. 55:25 the best. It really is. It's It's true. And that's how I think we should live. 55:26 And that's how I think we should live. 55:26 And that's how I think we should live. We're meant to be vital and enjoy and 55:29 We're meant to be vital and enjoy and 55:29 We're meant to be vital and enjoy and feel good and it's doable. That's the 55:32 feel good and it's doable. That's the 55:32 feel good and it's doable. That's the beautiful thing. It is doable. So, thank 55:35 beautiful thing. It is doable. So, thank 55:35 beautiful thing. It is doable. So, thank you so much, Sally, for joining me. It's 55:37 you so much, Sally, for joining me. It's 55:38 you so much, Sally, for joining me. It's always a pleasure being with you and I 55:40 always a pleasure being with you and I 55:40 always a pleasure being with you and I think I I think you brought so many 55:42 think I I think you brought so many 55:42 think I I think you brought so many important things to the table. So, thank 55:45 important things to the table. So, thank 55:45 important things to the table. So, thank you so much. 55:46 you so much. 55:46 you so much. >> You're welcome. 55:49 >> You're welcome. 55:49 >> You're welcome. I hope you enjoyed this interview. All 55:51 I hope you enjoyed this interview. All 55:51 I hope you enjoyed this interview. All the links we talked about will be in the 55:53 the links we talked about will be in the 55:53 the links we talked about will be in the show notes. And I wanted to let you know 55:55 show notes. And I wanted to let you know 55:55 show notes. And I wanted to let you know about my membership. It's only $29 a 55:58 about my membership. It's only $29 a 55:58 about my membership. It's only $29 a month and we have so much fun, but we 56:01 month and we have so much fun, but we 56:01 month and we have so much fun, but we also it's three live classes a month. 56:04 also it's three live classes a month. 56:04 also it's three live classes a month. There's a guest expert and many times 56:06 There's a guest expert and many times 56:06 There's a guest expert and many times that's somebody who's a physical 56:08 that's somebody who's a physical 56:08 that's somebody who's a physical therapist or an exercise program. 56:10 therapist or an exercise program. 56:10 therapist or an exercise program. There's also a Q&A and there's also my 56:13 There's also a Q&A and there's also my 56:13 There's also a Q&A and there's also my happiness class which is the most fun. 56:16 happiness class which is the most fun. 56:16 happiness class which is the most fun. But and you get the library of all the 56:18 But and you get the library of all the 56:18 But and you get the library of all the other classes. So lots and lots of 56:20 other classes. So lots and lots of 56:20 other classes. So lots and lots of resources in that and I'll have that in 56:22 resources in that and I'll have that in 56:22 resources in that and I'll have that in the show notes as well. So, thank you so 56:24 the show notes as well. So, thank you so 56:24 the show notes as well. So, thank you so much for tuning in and I [music] look 56:26 much for tuning in and I [music] look 56:26 much for tuning in and I [music] look forward to seeing you on the next 56:28 forward to seeing you on the next 56:28 forward to seeing you on the next episode.
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