Fantastic info. I have osteopenia and I wasn’t eating red meat as I was told it would make my blood acidic. However, I was lucky to be coached by Dr Doug and he put me on the right track with food and suggested supplements. After following his advice and changing my eating habits, my blood test showed that my inflammation has been reduced. I am from Sydney and lucky my current doctor agrees with Dr Doug and we are following my bone health journey
Hi! Thank you so much. I am extremely honored to be apart of your health journey and cannot wait to see what your future holds. This is why we do what we do. This is proof that with the right guidance and hard work it will happen! You should feel very proud. We appreciate you sharing this with the community!
On a KETO diet for several years, I had become heavily dependent on SO many foods that are oxalate-dense without realizing it: almonds, cashews, spinach, sweet potatoes, even chia & hemp seeds!! I ended up with plantar fasciitis, which my holistic nurse practitioner identified as an oxalate overload, so I have eliminated all of those!
I have never heard of oxalates as causal for plantar fascitis. It is recognized as having non-nutritional causes like over-stretching the muscle ot weight gain or from jobs where you stand most of the day. Can you please refer me to where she got this information?
Thank you for sharing this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
I’m so happy to learn the 1-gram of protein per pound of our weight. Hooray for Two burgers and w/c salmon. I’m 136 lbs. And good to know about boiling out the anti-nutrients in vegetables. I like getting the bag of broccoli Slaw - easier to digest when cooked than the florets.
30:59 YES!!!!!!! You are the FIRST doctor I’ve ever heard to give the mid 1800s as an example of what we should eat, and this has totally been my thinking as well, because seed oils, vegetable oils and a bunch of the other junk available today wasn’t available back then. If the Victorians didn’t eat it, we shouldn’t either. I do make an exception for allulose though when I’m making sweet treats and don’t want sugar-I’m not totally against sugar, and see it more like the Ray Peat community does, but I can find it harder to stop eating it, whereas if I use allulose, I feel satisfied quicker. Fantastic video!! Happy to find your channel. 😊
Very informative, thank you!!!! I’m so thankful I found this channel. I am 64 yrs old and smack in the middle of osteopenia. So much information out there, it’s so confusing.thank you for your science based without personal gain approach.
I appreciate your explanation of protein types and the reasons for not wanting to eat meat. I’m most upset by the Factory Farms and the misery they cause these poor creatures, even more than the fact that they die. It’s the suffering they endure that is so awful, and it shows such a lack of compassion. Because of this, I haven’t eaten a mammal or a bird in decades. I do however eat pasture-raised eggs, organic dairy and some fish. I realize there’s suffering involved there too but that’s how I’ve drawn my line all these years. I truly wish that the humane treatment of all animals was a concern to all people everywhere.
I’m 69 and have been trying to follow a healthy diet for decades. Unfortunately when Covid hit I went on a keto diet and lost weight along with muscle mass. 🥴 Since then I’ve been searching left and right to learn more about eating to build muscle. I’m doing better plus I do the correct exercises along with walking everyday. I’m really enjoying all your information. I will continue to follow you. Thank you and have a happy new year.
Hi there! Weight loss is always associated with muscle loss. It's just a matter of what percentage. Building muscle back requires adequate nutrients, protein, training and rest. At 69 it's more difficult but still possible. HRT helps!
On 21, I went on a keto diet to correct pre diabetes. I was also dx with low level osteoporosis. If you do it right an exercise at the same time, you should not lose muscle. The problem around that time is the many people stopped moving mostly because of low motivation. I also learn of people who use that time in a more positive way and actually exercised and learn new things. A ketogenic diet is actually higher in meat/fats, with some vegetables, few fruits. I was not trying to lose weight, I did not need it, but I became very thin which caused me to go from one meal a day to two and actually increase my caloric intake by adding more fats and meats. That along with exercise; walking and home training (everybody needed to avoid gyms) preserved and increased my arms and legs muscle mass along with more energy and well being and reversal of pre diabetes, op also improved. Still working on it, no medication accepted. I am not promoting keto. However, if you do not exercise, you will lose muscle with any diet. Good health to you!
Thank you for sharing this. I am very sorry to hear that. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
Youre not doing proper whole food plant based then. Tofu has more protein than animal protein and far cleaner and helps you far more as a woman. Been WFPB 23 yrs, post meno at 44, no HRT, DEXA is perfect 13 yrs later, no lost bones just by keeping a proper WFPB diet.
The same thing happened to me. I was shocked. Started having high-end protein again and everything got much better. Rebounding is amazing to help build bone and muscle mass. Best of luck to everyone! 💃
@@calivalla1indeed! You've made yourself believe that nobody on the planet needs to eat animal source foods. You've also convinced yourself that your personal opinions should be a global gold standard.
Great video, very informative. I’m a red meat eater who doesn’t care for veggies all that much and only eat fruit occasionally. Never been a big milk drinker either. However, I’m very healthy, no osteoporosis (at 72) and can’t remember the last time I had a cold!
@@SuperRoxanne7 I'm right here with you, Sister! Exercise faithfully, 135, eat fresh and balanced, and super healthy. However, my bones say otherwise. This I found out after I fell and broke an ankle and a wrist. That's life, and I am fighting the fight with you!! 💪💪
I’m so happy you said to eat meat instead of plants!! I have been eating lots of meat for protein, which bones are made of. It’s intuitive. I just discovered you today and am binge watching as a nerdy retired health professional who has been fighting osteoporosis for decades. Thank you for being so real. ❤
I watch a lot of nutritional videos, and it has become very confusing. This video cleared up a lot of that confusion by being the most objective video I’ve seen so far. Kudos. - your newest subscriber.
I had a cattle ranch , the meat was organic it was delicious! Life and death are part of life ! I could never just live on greens! Love your TH-cam channel ! My diet is great and supplements top quality! I just reversed my osteopenia! I increased my weigh training about a 8 months ago boy did it help me !!!! I’m 72 ! And been exercising my whole life ❤still looking for a place to get a REMS test in Northern California?
Hi Dr. Lucas -- As always, you provide a wealth of Great Info. Thank you for that, but I'd like to remind you that most of us who need this advise are seniors, and we can't process info at the rate "fast talkers" put it out there. Lots of rewinding going on. Also, you mentioned several foods that you avoid including the carnivore diet, and that you focus on fiber & carbs to feel good. What protein do you eat and what types of fiber & carbs? Do you have a video discussing your personal diet? If yes, what's the name of the video. If no, think about making one.
@OMGaNEWBIE, if you click settings, which looks like a little wheel at the top right of the video, you can then click on play speed, and you can slow it down to .75. I hope this helps you! ❤
I hope you will keep in mind that there are some individuals with Hemochromatosis that best not eat meat. I have a mild form and so have meat a few times a week only (2 meals) but even so my iron stores are high and I'm interested in keeping my organs healthing in the long run. I also hope this helps you have compassion for those of us that I looking for protein alternatives that are not meat based. Thank you for all of the work that you are doing in this area of building bone!!
Thanks for sharing. Iron absorption from heme iron containing meat is an interesting topic. Iron metabolism in general is fascinating. My research points to the concepts around iron metabolism that are arguably not related very much to consumption of meat or no meat. We fail to absorb MOST of the iron we consume. My patients with HCT we don't avoid meat, we optimize iron metabolism and monitor closely. We phlebotomize as needed and keep those organs healthy!
Great info for osteoporosis, I recently had a hip replacement and was told by surgeon that my bone was somewhat soft, now I’ve heard that prunes can be a good source to eat for osteoporosis however, after some research I understand that in the drying process acrylamide , which is a carcinogen is produced during the heating and drying process for prune juice which I cannot consume however, dried prunes are fine. Would you by chance have feedback regarding acrylamide, and whether it imposes a health risk when consuming dried prunes? Thanks.
Hi there. Acrylamide is a potential carcinogen present in many foods that are cooked or dried at high temperature. To avoid all of these foods would be to remove a lot of potential foods from the diet. The amounts in prunes should be very small and in my opinion not a significant risk factor to avoid in the battle for cancer prevention. That said, prunes are not required to improve bone health so it depends on your goals!
There is only collagen product that has evidence to support bone development. Fortibone. However, the research is funded by the producer and the product is proprietary. So, I like it from a healthspan perspective but not convinced yet it's an important part of a comprehensive plan.
Just starting my deep dive on the topic of osteoporosis. Was very disturbed by landing on vegan advice and ph chatter … until I found you. Can’t wait to check out more of your content and services!
Thank you Dr Doug for your argument and evidence saying aminal source is best to correct. Osteoporosis. I see 2 extreme opinions. Our human body metabolic ifunction is more complex and intricately connected which we humans are yet to discover. As you said each individual is unique..and have to follow their own manual and instructions holistically.
Thank you for your thoughtful comment! You're absolutely right-our bodies are incredibly complex, and what works for one person may not work for another. It's important to consider all factors, including diet, lifestyle, and individual needs, when addressing osteoporosis or any health issue. It's great to see that you're thinking about it in such a well-rounded way. If you have any questions or need more personalized guidance, feel free to reach out!
Thank you for your 2024 Diet recommendations. Very much appreciated! One question, how does one increase their protein without overeating and going way beyond the calorie recommendation for my height and weight, with the risk of way overeating and becoming overweight?
Animal protein is typically high in fat too and so very satiating. It's pretty hard to binge and overeat on eggs, steak, salmon, etc. I've listened to a lot of videos by
Dr. DON Layman and he recommends 25 to 30 grams of protein per meal. Any more than that our bodies don't metabolize it. That means pretty much eating 4 times a day. That's a lot harder for me to do than calorie restrict.
You’re welcome @raquelwood3825! You are correct that simply adding protein and dietary fat will increase calories overall and may lead to weight gain. However, as @KT-ml1sy mentioned these foods are more satiating and often don’t lead to overeating. If they do calories have to be removed somewhere! @bonnieengel8951 animal protein with saturated fat may increase LDL-C but whether or not that’s “bad” is questionable. I recently did a whole episode on this on the Dr Doug Show my podcast and other TH-cam channel. Check that out for more!
Love the info you give and how you provide it. I've listened to about 5 or 6 TH-cams today (it was raining out, what can I say?) You sound a little tired of the same old message on this one. I hope you aren't tiring.....we need you!!!
haha no way! Not going anywhere for a long time. I try to speak slower in certain videos that are a bit more complex. Very glad to hear that you are enjoying these videos!
Excellent, informative and credible. Concise information on carbon/environmental issues. I have watched several of your videos and have now recommended you to others. Thank you.
Learning to eat more meat and your awareness on veges is so true. When I started this path and also introduced collagen, I had major stomach issues from elevated histamine in gut and never had issue with it before. But I was on too many veggies that you spoke about. So learning to eat more meat which I’ve never really liked. So glad to hear what you are educating people on with the meat and veggies. Wish I had the knowledge before hand.
The diet has always been the most hardest and confusing part of osteoporosis, exercise is so easy, the supplement part is confusing also but it's the diet that always causes me the most stress,, I don't eat any junk food at all the majority of my diet is Whole foods except for protein powder what's foods that are recommended like grass-fed meats grass-fed dairy wildfish pasture-raised eggs all organic all clean is not available or affordable many times,, even though I don't like eating meat I still eat it but I treated like a supplement something I put in my body for health but I don't enjoy it but it's never grass-fed because I can't afford it or it's not available , but I can say that my diet now is much better than what it was before I was diagnosed with osteoporosis but there's still so much to learn, there's still a lot of fear when it comes to foods out there, come out 1 minute this food is considered healthy than the next minute it's considered unhealthy Which triggers my orthorexia but I just want to keep learning and keep improving I'll keep eating meat eggs and fish even though I hate those foods but I'll do it for my bones, even though it's not grass-fed and pasture-raised I hope it's still good enough to help improve my bones
@@MyEverydayGardenI'm in a Facebook group for osteoporosis support and sharing information for osteoporosis,,, Diet and nutrition is always all the time the number one thing that people talk about the most in the group it's the most confusing for almost all members,, I thought I was the only one who didn't like eating meat but turns out there are other people who also don't like eating meat but we force ourselves to eat meat for bone our bones 😮 I just hope it's worth it in the long run
@@Portia620 osteoporosis always has a cause it's different reasons for everyone I know exactly how I ended up with osteoporosis,, because when I was 20 years old I cut my calories down to 500 a day, Cut out all dietary fat ate very low protein, exercise a lot in the form of cardio, despite being very active I was eating very low calories ,, eventually lost my period And I didn't get it back until age 31 , but between all those years I never ate enough protein , I didn't get enough calcium enough of the vitamins and minerals that are essential to bone health, I was very unhealthy malnourished even though I thought I was living a healthy lifestyle, I can't see osteoporosis as a disease because it always has a cause it's just a matter of finding out what it is and stopping it,, even medications can cause osteoporosis because they prevent the stomach from absorbing vital nutrients I was on birth control for many years to have a fake period I've learned that even birth control can prevent nutrient absorption Leading to bone loss, and because my diet was so low in nutrition I was didn't stand a chance
Oh wow. Who is this guy talking on the video and what has he done with Dr Lucas? Just kidding. I am so pleasantly surprised. Great presentation. This is the stuff we aren’t getting from old school medicine but we so desperately need to hear. For some people listening this is the first time they have heard this information. You have the power to reach many and are an excellent communicator. Thank you!
With all due respect I think you have a-lot of great information to share.....the only thing I'd ask is that you slow down in your presentation.. unfortunately i'm finding that important information is being lost when you talk so fast... Thank you for all your efforts to keep us informed!!!
If I understand this, soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. Does this include Tofu. I have been looking into some Japanese studies that recommend tofu for people with osteoporosis. Can you please clarify this point. Thanks
Great question. Soy isoflavones DO impact estrogen receptors and there is some evidence supporting the benefits of them for osteoporosis but as @justagirl4663 mentions the research is mixed. I think it’s okay to try and see how you feel BUT remember that soy can be contaminated with glyphosate and pesticides!
Always happy to hear I’m doing a lot of things right…health is wealth as is knowledge so thanks for enlightening us all along with supporting flexibility. Internally we are not all created equally so yes listening to our bodies is valid ❣️❣️
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Thank you for your sensible explanation about vegetable/fruit and grain farming. So many vegans like to say that theirs is a cruelty free diet when it’s simply not true. In fact I feel better about eating a well raised and humanely dispatched cow for a year than all the small animals that are displaced, drowned, trapped, poisoned, and shot in order to protect crops. There’s nothing cruelty free about plant growing.
Wow..really enjoyed this and learned a few things…also got help with my perspective on protein sources etc. Great job on this video and SO HELPFUL!! I find myself in this after 25 years of veganism. (No longer a vegan-it’s been over a year)No one ever mentioned vegans are more prone to getting osteoporosis. I felt betrayed by the community as a whole. Plus I NEVER ate enough quantity or diversity. Thanks for going over every food group as you did, explaining the need and how to traverse the minefield of information. Well done..so appreciated
I switched to a whole food plant based diet 9 years ago because I had severe osteoporosis. Once I was able to I added weight bearing exercise. I have been reversing bone loss ever since (started with -5 and -6 DEXA scores). I have never taken medication for osteoporosis and only take vitamin D3/K2 and vitamin B12.
@@lyndamedley543 yes! I was vegan for years… then this! Now I eat a protein forward diet with no sugar or ultra processed foods. Really life changing!🩷
Currently following a low carb diet 2 days/week; carnivore 2 days and ketogenic 3 days/week. While my weight is considered normal, my ideal weight is 120 lbs. Therefore I aim for 120g protein per day. Since taking oral supplements for calcium and vitamin D had little to no effect due to the anastrozole I’ve been taking for the past couple of years, I now use patches meant for those that have undergone bariatric surgery. My doctor was surprised how well they worked for me. My vitamin D levels have always been difficult to maintain, often practically non-existent, but after 6 months on the patch, my D level was totally normal. Perhaps my next DXA scan will show improvement in bone density. The information you provided here tells me I am on the right track but could do a bit more tweaking. Thanks for this.
This is a general outline that we follow in my program. It is always best to speak with a specialist to get a detailed plan that is specific to your health :)
What are your thoughts about using non-flavored beef grass fed organic gelatin powder? Also would appreciate your thoughts about that, vs. using collagen protein powder....Thanks!
Thank you very much for another informative video. I definitely will change my diet according to your recommendations. Could you please give some recommendations from where to take fiber avoiding whole grain etc. ?
Hi! Our Masterclass is live through zoom. It is monthly, if you are registered but unable to make it, you will receive a replay link to your email. You can find more information at this link --> www.optimalbonehealth.com/build-bone
Great info, thank you. The amount of proteins one needs is all over the road, thank you for explaining what a person needs who is struggling with bone strength. 1:1. Seems so overwhelming since I'm not a big eater and find it hard to always reach 120grams of protein. I supplment with collagen and organic whey protein. One glass in the morning of each and I've already reached 30% of what I need (40grams). It's quite a job to accomplish every day. I actually envy some slightly overweight people. lol
@phammond, I easily get ~115 grams of protein a day by eating 1 pound of beef every day along with a little bit of cream cheese, milk, and sometimes potatoes, as they are a good source of plant protein. 😊
This info is right on with my councilor who is not an MD. The only thing I would add is to consume cultured vegetables daily, 1 T at 2 meals. Aids in digestion and good gut health!! Thank you for your videos.
Great summary of what we should and shouldn’t eat. For me personally, I have found that I do best with grass-fed red meat being my core food with eggs and a small amount of humanely raised pork. I do best with some carbs, so, rather than try and figure out what plant foods create the least harm, I eat only white basmati organic California-grown rice. That is a clean and consistent way to get about 100 carbs a day, which seems to help with thyroid function and keeping cortisol in check.
@@mariapawlicka2487 Thank you so much for your reply. Unfortunately a food sensitivity test revealed dairy and egg whites as triggers for migraine headaches so I avoid these foods as much as possible. I'm also living in the aftermath of a hormone positive breast cancer diagnosis and so am cautious of any substances that can feed cancer .
Hi there. Thank you for your kind compliment and sharing your story! We do have our patients consume protein powders if needed. I try to use whole foods when possible but sometimes we need an extra bump! Aside from whey there is my preference beef hydrosylate. It's tasty and high quality. The cancer provoking question is a tough one! Anything that raises IGF-1 could in theory propagate cancer if present. That said, to grow muscle and bone we need to raise IGF-1! It's a catch 22 in cancer survivors.
What's the difference between collagen peptides or collagen tripeptides? I'm actually reading that collagen tripeptides actually helps fractures of bones which is crucial for people like me!!
@justagirl4663 explained it well. The challenge with collagen is that only fortibone has evidence to support bone development and it’s a proprietary product with industry sponsored research. I recommend collagen but am not convinced as a stand alone product it’s going to have a big impact on bone.
Oh ok so why isn't there more company's doing the tripeptides do they cost a lot more to produce? Or cant they realy make them and its yet again scientist buy out to make money?
Yup, my insulin resistance went out of control & I gained weight on a keto vegan diet. I'm essentially 'ketovore' now, feel so much better & lost the weight!
Hi Dr D, this is my first time here. I was just diagnosed with osteoporosis. And I am young. My doctor did a double take because she was shocked. Deeply grateful for this video 🫶🏽🫶🏽🫶🏽 I just subscribe to your channel. 🫶🏽🫶🏽
I have learned recent years, I need more protein . It has really changed my health for the good. I eat lean turkey, chicken some, occasional beef ir salmon, eggs.
Dr Lucas, thank you for a very good input on diet and osteoporosis. I follow you from November! I am slim, 108lb eat low carbs diet but don't eat 110g of protein. I am very active, recently diagnosed with osteoporosis. I have to increase my protein intake and already started weight resistance. I don't want drugs. You are giving me hope! When I will visit US I am planning to contact your clinic 😊
Thank you for your kind words! Reach out to us before you come to the US. We are a telehealth practice so we can work with you wherever you land in the US. We can coordinate care for those visiting and get them engaged in our program effectively.
I’m in the same situation but I live in PA. I was diagnosed with osteoporosis a year and a half ago and I have not taken anything for it. I don’t want any drugs but my doctor is pushing to start a treatment which is daily shots in my stomach. I will try to contact the clinic.
So glad I found you , you have a very balanced way to look at food we need for our healthy bones and teeth . I have osteoporosis and I am overweight , I would like to ask you questions about how much meat I should eat . When I was on Carinvore diet I lost weight and felt great , my doctor had a fit and told me meat will cause colon cancer so I went off it and added veggies but kept eating meat only ONE meal a today tho after going off Carnivore ...I too need some veggies, starch roots make me fall asleep for a few minutes so I can't eat potatoes which I love....I gained back some of the weight but my Osteo of hips and spine are really bebounding in pain with exercise or turning in bed etc.....Last year I had a Total Thyroidectomy done for CA and FYI when doctors give us so much Levothyroxined to keep our TSH low I lost bone denstity ! that is when It all started I think then the Parathyroid had pressure working on it from the Thyroid tumor and it started elevating and pulling calcium out of my bones and then I was getting Fractures of ribs, T-11 loss of height 5 inces couldn't walk and not one of my GP's or Endo doctor would believe me that something was wrong with my thyroid not my 'head ! Sure enough I found a NP who finally examined me per the advice of my Functional doctor , get someone who will feel your throat and test all Thyroide hormones and PTH and Cal and get a ultra sound . I could see the ping pong size of tumor , my neighbors could and my functional doctor could on a virtual ,,,,,,,,
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Buying animal products from a farm that has pastured, grass fed is always a better option. Whenever possible don’t buy factory farmed. Nutrition is very individual. I simply don’t like beef. I buy all my food directly from the farmers. Get to know your farmers. Know where your food comes from. I can’t remember the last time I shopped for groceries in a store.
I am an intelligent 77 year old woman with osteoporosis, asthma and fibromyalgia! This whole video ( has gone over my head (but I will watch again) I have bad appetite and fear I am eating nothing right to help. I haven’t eaten meat for a couple of years and only fish if I go out for a meal which is not very often. I feel I am just going to cave in soon😊
I agree love my organic grass feed meat 🥩 and love my vegetables 🥦 and lifting heavyweights reversed my osteopenia to non osteopenia🏋️♀️however everyBODY is different , knowledge is power!!!!!im 72 and smart old lady 😂
So true RE either small animals or big ones will be killed. Farmers kill rodents and insects to keep their crops from being consumed. Also so many farms are not organic and tons of junk is being spewed into the soil, air and water. I was vegetarian for 10 years and vegan for a brief period of that time. I studied nutrition for years before I did that and still ended up with pernicious anemia and heart disease. Am way healthier now that I'm eating organic, grass fed beef (and raw dairy). We need more humane animal husbandry. Animals help the soil to be healthier. I love vegetables but they are actually hard to digest sometimes. A lot of them contain a lot of oxalates and from a person who has struggled with kidney stones, I can attest to that!
Just found your channel..so glad I did. I have been taking Prolia for many years, and my osteoporosis is thankfully under control. I make sure to eat lots of protein from white chicken breast and fish. Could you recommend supplements? Thank you for sharing your knowledge.
Fish is a great source of protein but when used in isolation can deliver toxins and heavy metals. To achieve optimal protein intake through fish alone would likely cause increased toxicity from contaminants. We recommend fish but in conjunction with other animal based proteins.
I lost 30 lbs just eating clean. I want to keep weight on that i have. I dont drink alcohol. Wow you talk about all the things ive learned. Your an awesome teacher now. Retired RN . Thank you
If I'm underweight, should I eat a gram of protein for my ideal weight, which is higher than my actual weight, or does that only apply to those who are obese?
I would refer you to the Zone Diet for a balance between protein, carbs, fats. Their website has a calculator, and then you can use the free version of Cronometer to design an appropriate diet plan. I think it recommends about 80-120 grams of protein per day.
You can start with current weight and push forward as needed to gain weight. Cronometer is a great tool that we use the pro version of in our practice.
Hi Dr. Doug, I'm so glad to have discovered you! I have a question for you: do you recommend bone broth for improving bone health? I've been seeing alot of info lately recommending its use in soups, replacing water in the cooking of rice, etc. What do you think? Thanks Dana
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Doc, I am on a low carb diet ad eating high protein. Protein sources usually wild caught fishes and chicken. Twice or thrice a week of either beef or pork. Rarely shrimp and no other seafoods. My cholesterol has been constantly sky rocketing. I eat avocado, dry roasted or raw nuts, and use coconut oil/avocado oil/extra virgin olive olive for cooking/salad. What other changes can i make?
Checkout our next free Bone Foundations Masterclass if you have not yet, we discuss nutrition further here. You can find more information here --> www.optimalbonehealth.com/build-bone
I have osteoporosis, celiac disease and just diagnosed pre diabetic. Diet is definitely a challenge. I’m 70 and weigh 125 so I don’t need to lose weight. I ate a lot of nuts especially almonds until I realized they are like most nuts high in oxalates. 😢
@portia620 mad cow disease is not a real concern. There have only been handful of cases ever reported in the US. There are much bigger issues to debate here. More people will die from contaminated vegetables in a week than from mad cow disease in a decade or in a century. Is it real? Maybe. Is it a concern for my patients? No.
I believe most of the oxalate are in the skin of the almond. I blanch almonds in boiling water for a couple of minutes and can easily remove the skins.
Fantastic info. I have osteopenia and I wasn’t eating red meat as I was told it would make my blood acidic. However, I was lucky to be coached by Dr Doug and he put me on the right track with food and suggested supplements. After following his advice and changing my eating habits, my blood test showed that my inflammation has been reduced. I am from Sydney and lucky my current doctor agrees with Dr Doug and we are following my bone health journey
Hi! Thank you so much. I am extremely honored to be apart of your health journey and cannot wait to see what your future holds. This is why we do what we do. This is proof that with the right guidance and hard work it will happen! You should feel very proud. We appreciate you sharing this with the community!
What is the marker in your blood chemistry that showed a lowering of inflammation?
Parkinson’s and osteoporosis
Diet recommends??? Protein interferes with carbidopa levodopa. Thanks for your help!
@@arleneharvey1677 high sensitivity C reactive protein ( HS CRP) is one
@@Dr_DougLucassorry
I am new here. Do you coach people in another country?
Dr. Doug , I am thrilled to find you!! Thank you for your perspective and knowledge ❤
Thank you for being here! Glad these videos are helpful!
I appreciate your total common sense and science based remarks on proteins, animal and plant, on the environment. I enjoy your talks. Thank you.
Thank you for watching!
On a KETO diet for several years, I had become heavily dependent on SO many foods that are oxalate-dense without realizing it: almonds, cashews, spinach, sweet potatoes, even chia & hemp seeds!! I ended up with plantar fasciitis, which my holistic nurse practitioner identified as an oxalate overload, so I have eliminated all of those!
Thank you for sharing this!
I have never heard of oxalates as causal for plantar fascitis. It is recognized as having non-nutritional causes like over-stretching the muscle ot weight gain or from jobs where you stand most of the day. Can you please refer me to where she got this information?
@ , "Toxic Superfoods"--How Oxalate Overload is Making You Sick--And How to Get Better, by Sally K. Norton, MPH. Copyright 2023, Rodale Press.
@@TerryDinsmore thanks for that I was also interested in knowing how you got that info
I developed ostheoporosis at the age of 52....sadly my diet was low in protein for my entire life. Great video.
Thank you for sharing this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
I’m so happy to learn the 1-gram of protein per pound of our weight. Hooray for Two burgers and w/c salmon. I’m 136 lbs. And good to know about boiling out the anti-nutrients in vegetables. I like getting the bag of broccoli Slaw - easier to digest when cooked than the florets.
30:59 YES!!!!!!! You are the FIRST doctor I’ve ever heard to give the mid 1800s as an example of what we should eat, and this has totally been my thinking as well, because seed oils, vegetable oils and a bunch of the other junk available today wasn’t available back then.
If the Victorians didn’t eat it, we shouldn’t either.
I do make an exception for allulose though when I’m making sweet treats and don’t want sugar-I’m not totally against sugar, and see it more like the Ray Peat community does, but I can find it harder to stop eating it, whereas if I use allulose, I feel satisfied quicker.
Fantastic video!! Happy to find your channel. 😊
Yes! Exactly, thank you for sharing this. So glad you enjoyed this video!
@@Dr_DougLucas
You’re so welcome, and thank you too! 😊
Very informative, thank you!!!! I’m so thankful I found this channel. I am 64 yrs old and smack in the middle of osteopenia. So much information out there, it’s so confusing.thank you for your science based without personal gain approach.
Thank you for watching!
Love this. Thorough, informed, informative and balanced. Bravo, Dr. Lucas.
Glad you enjoyed it! Thank you for watching!
I appreciate your explanation of protein types and the reasons for not wanting to eat meat.
I’m most upset by the Factory Farms and the misery they cause these poor creatures, even more than the fact that they die.
It’s the suffering they endure that is so awful, and it shows such a lack of compassion.
Because of this, I haven’t eaten a mammal or a bird in decades.
I do however eat pasture-raised eggs, organic dairy and some fish. I realize there’s suffering involved there too but that’s how I’ve drawn my line all these years.
I truly wish that the humane treatment of all animals was a concern to all people everywhere.
Thank you for sharing your perspective-it’s crucial to be sure you are paying attention to where your food comes from!
Many omnivores are active lobbyists for animal welfare.
100 %!!
thank you ! I am trying to wrap up my head around all this !
It is a lot to take in. Thank you for watching!
I’m 69 and have been trying to follow a healthy diet for decades. Unfortunately when Covid hit I went on a keto diet and lost weight along with muscle mass. 🥴 Since then I’ve been searching left and right to learn more about eating to build muscle. I’m doing better plus I do the correct exercises along with walking everyday. I’m really enjoying all your information. I will continue to follow you. Thank you and have a happy new year.
I did the same damn thing. Bio-identical hormones are helping me build the muscle mass but I have other issues. See my other comment if interested.
Hi there! Weight loss is always associated with muscle loss. It's just a matter of what percentage. Building muscle back requires adequate nutrients, protein, training and rest. At 69 it's more difficult but still possible. HRT helps!
Whatvis HRT, and does vit K ( not K2) help? Thx for replying.@@Dr_DougLucas
On 21, I went on a keto diet to correct pre diabetes. I was also dx with low level osteoporosis. If you do it right an exercise at the same time, you should not lose muscle. The problem around that time is the many people stopped moving mostly because of low motivation. I also learn of people who use that time in a more positive way and actually exercised and learn new things. A ketogenic diet is actually higher in meat/fats, with some vegetables, few fruits. I was not trying to lose weight, I did not need it, but I became very thin which caused me to go from one meal a day to two and actually increase my caloric intake by adding more fats and meats. That along with exercise; walking and home training (everybody needed to avoid gyms) preserved and increased my arms and legs muscle mass along with more energy and well being and reversal of pre diabetes, op also improved. Still working on it, no medication accepted. I am not promoting keto. However, if you do not exercise, you will lose muscle with any diet. Good health to you!
@@jayceehart3714 Hormone Replacement Therapy! Vitamin K2 is Vitamin K but not K1. K2 is specific to calcium metabolism.
My bone density has declined more rapidly since I became a vegan to help my husband fight recurrent prostate cancer. thank you
Thank you for sharing this. I am very sorry to hear that. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here --> www.optimalbonehealth.com/build-bone
I am not capable of hiding cruelty as an excuse to eat meat.I have to work with protein from plants,we as humans can make us believe anything we want.
Youre not doing proper whole food plant based then. Tofu has more protein than animal protein and far cleaner and helps you far more as a woman. Been WFPB 23 yrs, post meno at 44, no HRT, DEXA is perfect 13 yrs later, no lost bones just by keeping a proper WFPB diet.
The same thing happened to me. I was shocked. Started having high-end protein again and everything got much better. Rebounding is amazing to help build bone and muscle mass. Best of luck to everyone! 💃
@@calivalla1indeed! You've made yourself believe that nobody on the planet needs to eat animal source foods.
You've also convinced yourself that your personal opinions should be a global gold standard.
Thank you so much for the sensible discussion of agriculture!!!
Glad you enjoyed it!
Great video, very informative. I’m a red meat eater who doesn’t care for veggies all that much and only eat fruit occasionally. Never been a big milk drinker either. However, I’m very healthy, no osteoporosis (at 72) and can’t remember the last time I had a cold!
Thanks for sharing!!
You should have the user name of “lucky girl”!
Menopause knocked the crap out of me. I eat healthy and exercise and still am fighting the fight!
If he is correct about eating meat they why are the vast majority of people with osteoporosis meat eaters?
@@SuperRoxanne7 I'm right here with you, Sister! Exercise faithfully, 135, eat fresh and balanced, and super healthy. However, my bones say otherwise. This I found out after I fell and broke an ankle and a wrist. That's life, and I am fighting the fight with you!! 💪💪
@@Dr_DougLucasI take acidophilus now too (probiotics) and never get sick -- and I have both lupus and follicular non-hodgkin's lymphoma.
I agree with you 100% Wish I had found you sooner. Glad I found you now ✌🏼
Thank you for your support!
Dr. Doug you’re a straight shooter. I like that and appreciate it very much. The truth is empowering, thank you.
Thank you for this feedback! I greatly appreciate the support!
Love that you are really digging into the science of dairy.
Glad you enjoyed this!
Brilliant DrDoug. All your videos are Amazing and so true and helpful.
Thank you for your support!!
This is a brilliant summary. Not only for bone health, but general health. Which should not be surprising.
Thank you for watching!
He's talking nonsense.
I’m so happy you said to eat meat instead of plants!! I have been eating lots of meat for protein, which bones are made of. It’s intuitive. I just discovered you today and am binge watching as a nerdy retired health professional who has been fighting osteoporosis for decades. Thank you for being so real. ❤
Glad you enjoyed this video! Thank you for watching!
I watch a lot of nutritional videos, and it has become very confusing. This video cleared up a lot of that confusion by being the most objective video I’ve seen so far. Kudos. - your newest subscriber.
Glad it was helpful!
Excellent! Thank you! Great channel! So glad I found it! Keep up the great content!
Thank you for watching!
Thank you doc.l have just been diagnosed of osteoporosis at 62 pls help me with the diet
Thank you, Sir.
Thank you for watching!
I had a cattle ranch , the meat was organic it was delicious! Life and death are part of life ! I could never just live on greens! Love your TH-cam channel ! My diet is great and supplements top quality! I just reversed my osteopenia! I increased my weigh training about a 8 months ago boy did it help me !!!! I’m 72 ! And been exercising my whole life ❤still looking for a place to get a REMS test in Northern California?
This is wonderful!! Thank you so much for sharing this.
Can you share how you reversed your osteopenia?
I would like to know how you reversed it too
Hi Dr. Lucas -- As always, you provide a wealth of Great Info. Thank you for
that, but I'd like to remind you that most of us who need this advise are seniors,
and we can't process info at the rate "fast talkers" put it out there. Lots of
rewinding going on.
Also, you mentioned several foods that you avoid including the carnivore diet,
and that you focus on fiber & carbs to feel good. What protein do you eat and
what types of fiber & carbs? Do you have a video discussing your personal
diet? If yes, what's the name of the video. If no, think about making one.
Thank you for your feedback! And yes, this is on my list for future videos!
@OMGaNEWBIE, if you click settings, which looks like a little wheel at the top right of the video, you can then click on play speed, and you can slow it down to .75. I hope this helps you! ❤
I hope you will keep in mind that there are some individuals with Hemochromatosis that best not eat meat. I have a mild form and so have meat a few times a week only (2 meals) but even so my iron stores are high and I'm interested in keeping my organs healthing in the long run. I also hope this helps you have compassion for those of us that I looking for protein alternatives that are not meat based. Thank you for all of the work that you are doing in this area of building bone!!
Thanks for sharing. Iron absorption from heme iron containing meat is an interesting topic. Iron metabolism in general is fascinating. My research points to the concepts around iron metabolism that are arguably not related very much to consumption of meat or no meat. We fail to absorb MOST of the iron we consume. My patients with HCT we don't avoid meat, we optimize iron metabolism and monitor closely. We phlebotomize as needed and keep those organs healthy!
This was FANTASTIC!!!
Gald you enjoyed it!
Great info for osteoporosis, I recently had a hip replacement and was told by surgeon that my bone was somewhat soft, now I’ve heard that prunes can be a good source to eat for osteoporosis however, after some research I understand that in the drying process acrylamide , which is a carcinogen is produced during the heating and drying process for prune juice which I cannot consume however, dried prunes are fine. Would you by chance have feedback regarding acrylamide, and whether it imposes a health risk when consuming dried prunes? Thanks.
Hi there. Acrylamide is a potential carcinogen present in many foods that are cooked or dried at high temperature. To avoid all of these foods would be to remove a lot of potential foods from the diet. The amounts in prunes should be very small and in my opinion not a significant risk factor to avoid in the battle for cancer prevention. That said, prunes are not required to improve bone health so it depends on your goals!
@@Dr_DougLucass
What are your thoughts on powdered collagen?
There is only collagen product that has evidence to support bone development. Fortibone. However, the research is funded by the producer and the product is proprietary. So, I like it from a healthspan perspective but not convinced yet it's an important part of a comprehensive plan.
Thank you for this video what protein powder or powders may be worth purchasing if having a smoothie or protein drink everyday????
I like beef products like Equipe. There are many high quality whey products for those that can tolerate them!
Great information! Thanks for your time!
Thank you for your support!@@ydabney3857
Excellent video! Can’t wait for your master class tomorrow!
Thank you for watching! I look forward to seeing you there!
Great video! Love the explanation of eating plants vs fruits.
Thank you!
Just starting my deep dive on the topic of osteoporosis. Was very disturbed by landing on vegan advice and ph chatter … until I found you. Can’t wait to check out more of your content and services!
Thank you for watching!
Excellent video! Great information!
Glad you enjoyed it!
Thank you Dr Doug for your argument and evidence saying aminal source is best to correct. Osteoporosis.
I see 2 extreme opinions. Our human body metabolic ifunction is more complex and intricately connected which we humans are yet to discover. As you said each individual is unique..and have to follow their own manual and instructions holistically.
Thank you for your thoughtful comment! You're absolutely right-our bodies are incredibly complex, and what works for one person may not work for another. It's important to consider all factors, including diet, lifestyle, and individual needs, when addressing osteoporosis or any health issue. It's great to see that you're thinking about it in such a well-rounded way. If you have any questions or need more personalized guidance, feel free to reach out!
Thank you for your 2024 Diet recommendations. Very much appreciated! One question, how does one increase their protein without overeating and going way beyond the calorie recommendation for my height and weight, with the risk of way overeating and becoming overweight?
Animal protein is typically high in fat too and so very satiating. It's pretty hard to binge and overeat on eggs, steak, salmon, etc. I've listened to a lot of videos by
Dr. DON Layman and he recommends 25 to 30 grams of protein per meal. Any more than that our bodies don't metabolize it. That means pretty much eating 4 times a day. That's a lot harder for me to do than calorie restrict.
Will this increase bad cholesterol?
You’re welcome @raquelwood3825! You are correct that simply adding protein and dietary fat will increase calories overall and may lead to weight gain. However, as @KT-ml1sy mentioned these foods are more satiating and often don’t lead to overeating. If they do calories have to be removed somewhere!
@bonnieengel8951 animal protein with saturated fat may increase LDL-C but whether or not that’s “bad” is questionable. I recently did a whole episode on this on the Dr Doug Show my podcast and other TH-cam channel. Check that out for more!
@@Dr_DougLucas if only my doctor understood this about cholesterol!
Feel best on grass fed beef, lamb, eggs and big salads. Thanks for your realistic vision.
Me too! And lately I'm having huge salads with lots of protein and healthy fats my mind is becoming more sharp too!!
Thank you for watching!
Do you eat legumes or grains or also cooked veggies?
Love the info you give and how you provide it. I've listened to about 5 or 6 TH-cams today (it was raining out, what can I say?) You sound a little tired of the same old message on this one. I hope you aren't tiring.....we need you!!!
haha no way! Not going anywhere for a long time. I try to speak slower in certain videos that are a bit more complex. Very glad to hear that you are enjoying these videos!
Excellent, thank you so much 🙏!
Glad it was helpful!
Excellent, informative and credible. Concise information on carbon/environmental issues. I have watched several of your videos and have now recommended you to others. Thank you.
Thank you for your support! I am glad you enjoy them!
Learning to eat more meat and your awareness on veges is so true. When I started this path and also introduced collagen, I had major stomach issues from elevated histamine in gut and never had issue with it before. But I was on too many veggies that you spoke about. So learning to eat more meat which I’ve never really liked. So glad to hear what you are educating people on with the meat and veggies. Wish I had the knowledge before hand.
Thank you for sharing your experience. I am glad this video was helpful!
The diet has always been the most hardest and confusing part of osteoporosis, exercise is so easy, the supplement part is confusing also but it's the diet that always causes me the most stress,, I don't eat any junk food at all the majority of my diet is Whole foods except for protein powder what's foods that are recommended like grass-fed meats grass-fed dairy wildfish pasture-raised eggs all organic all clean is not available or affordable many times,, even though I don't like eating meat I still eat it but I treated like a supplement something I put in my body for health but I don't enjoy it but it's never grass-fed because I can't afford it or it's not available , but I can say that my diet now is much better than what it was before I was diagnosed with osteoporosis but there's still so much to learn, there's still a lot of fear when it comes to foods out there, come out 1 minute this food is considered healthy than the next minute it's considered unhealthy
Which triggers my orthorexia but I just want to keep learning and keep improving I'll keep eating meat eggs and fish even though I hate those foods but I'll do it for my bones, even though it's not grass-fed and pasture-raised I hope it's still good enough to help improve my bones
I relate to what you’re saying 👍
@@MyEverydayGardenI'm in a Facebook group for osteoporosis support and sharing information for osteoporosis,,,
Diet and nutrition is always all the time the number one thing that people talk about the most in the group it's the most confusing for almost all members,, I thought I was the only one who didn't like eating meat but turns out there are other people who also don't like eating meat but we force ourselves to eat meat for bone our bones 😮 I just hope it's worth it in the long run
The biggest problem is like cancer they don’t know what causes the disease in the first place so how can they say it helps?!! It’s all guess work!
@@Portia620 osteoporosis always has a cause it's different reasons for everyone
I know exactly how I ended up with osteoporosis,, because when I was 20 years old I cut my calories down to 500 a day,
Cut out all dietary fat ate very low protein, exercise a lot in the form of cardio, despite being very active I was eating very low calories ,, eventually lost my period
And I didn't get it back until age 31 , but between all those years I never ate enough protein , I didn't get enough calcium enough of the vitamins and minerals that are essential to bone health, I was very unhealthy malnourished even though I thought I was living a healthy lifestyle,
I can't see osteoporosis as a disease because it always has a cause it's just a matter of finding out what it is and stopping it,, even medications can cause osteoporosis because they prevent the stomach from absorbing vital nutrients
I was on birth control for many years to have a fake period I've learned that even birth control can prevent nutrient absorption
Leading to bone loss, and because my diet was so low in nutrition I was didn't stand a chance
I completely understand, thank you for sharing this!
❤Very enlightening! Thank you very much!
Glad you enjoyed it!
Awesome info video we did keto for 2 years and now doing carnivore diet to help hubby get healthy thanks
Thanks for watching!
Oh wow. Who is this guy talking on the video and what has he done with Dr Lucas? Just kidding. I am so pleasantly surprised. Great presentation. This is the stuff we aren’t getting from old school medicine but we so desperately need to hear. For some people listening this is the first time they have heard this information. You have the power to reach many and are an excellent communicator. Thank you!
Haha thank you so much! I greatly appreciate your feedback and support
With all due respect I think you have a-lot of great information to share.....the only thing I'd ask is that you slow down in your presentation..
unfortunately i'm finding that important information is being lost when you talk so fast...
Thank you for all your efforts to keep us informed!!!
Yes! Thank you for this feedback, I appreciate your support.
Excellent talk thank you
Glad you enjoyed it!
The nursing home absolutely NEEDS to put my mom on this! I’m listening VERY carefully to what you are saying here…
Thank you for watching!
Best of luck you will need a special diet to get that food as most is sugar and grain based too many carbs turn to sugar so you have little chance
Thank you for this video. Very informative.
Glad you enjoyed it!
If I understand this, soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. Does this include Tofu. I have been looking into some Japanese studies that recommend tofu for people with osteoporosis. Can you please clarify this point. Thanks
Great question. Soy isoflavones DO impact estrogen receptors and there is some evidence supporting the benefits of them for osteoporosis but as @justagirl4663 mentions the research is mixed. I think it’s okay to try and see how you feel BUT remember that soy can be contaminated with glyphosate and pesticides!
Thank you very much. My diet is 100% organic so all good. Best wishes Maria@@Dr_DougLucas
Always use organic non gmo tofu. Great protein for muscle growth, breast health, and heart health.
Always happy to hear I’m doing a lot of things right…health is wealth as is knowledge so thanks for enlightening us all along with supporting flexibility. Internally we are not all created equally so yes listening to our bodies is valid ❣️❣️
Thank you for sharing this, I greatly appreciate your support and feedback!
Preparing veggies seems like a lot of work. I'm sticking to beef, wild salmon, eggs, salt, butter, Swiss cheese and bone broth.
Nice! Thank you for sharing
same here. Veggies are best steamed & it does not!! take a lot of time
Good information and thank you. What is the best protein powder for the bones.
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Thank you for your sensible explanation about vegetable/fruit and grain farming. So many vegans like to say that theirs is a cruelty free diet when it’s simply not true. In fact I feel better about eating a well raised and humanely dispatched cow for a year than all the small animals that are displaced, drowned, trapped, poisoned, and shot in order to protect crops. There’s nothing cruelty free about plant growing.
Thank you for sharing this!
Great! I wish more people can understand your point! Vegetarianism is not cruelty free...
Dr.Doug show ❤😊truly educational informative wealth of information clearly conversations ❤😊thanks Dr Doug more 👍 power to you and your shows ❤😊
Thank you for your support!
Wow..really enjoyed this and learned a few things…also got help with my perspective on protein sources etc. Great job on this video and SO HELPFUL!!
I find myself in this after 25 years of veganism. (No longer a vegan-it’s been over a year)No one ever mentioned vegans are more prone to getting osteoporosis. I felt betrayed by the community as a whole. Plus I NEVER ate enough quantity or diversity.
Thanks for going over every food group as you did, explaining the need and how to traverse the minefield of information.
Well done..so appreciated
Thank you for your feedback, I appreciate your support!
I used to be more vegan but I'm seeing meat as more benificial now.
Me, too.
I switched to a whole food plant based diet 9 years ago because I had severe osteoporosis. Once I was able to I added weight bearing exercise. I have been reversing bone loss ever since (started with -5 and -6 DEXA scores). I have never taken medication for osteoporosis and only take vitamin D3/K2 and vitamin B12.
@@lyndamedley543 yes! I was vegan for years… then this! Now I eat a protein forward diet with no sugar or ultra processed foods. Really life changing!🩷
Currently following a low carb diet 2 days/week; carnivore 2 days and ketogenic 3 days/week. While my weight is considered normal, my ideal weight is 120 lbs. Therefore I aim for 120g protein per day. Since taking oral supplements for calcium and vitamin D had little to no effect due to the anastrozole I’ve been taking for the past couple of years, I now use patches meant for those that have undergone bariatric surgery. My doctor was surprised how well they worked for me. My vitamin D levels have always been difficult to maintain, often practically non-existent, but after 6 months on the patch, my D level was totally normal. Perhaps my next DXA scan will show improvement in bone density.
The information you provided here tells me I am on the right track but could do a bit more tweaking. Thanks for this.
Thank you for sharing all of this!
So much info. So what are the best foods for my osteoporosis?
This is a general outline that we follow in my program. It is always best to speak with a specialist to get a detailed plan that is specific to your health :)
😊@@Dr_DougLucas
What are your thoughts about using non-flavored beef grass fed organic gelatin powder? Also would appreciate your thoughts about that, vs. using collagen protein powder....Thanks!
Collagen is fine. Not shown to improve bones except for one proprietary product and study. Gelatin has value too but again, not for bones.
Thank you, fantastic podcast, you have covered all the different aspects of nutrition!😊
Glad you enjoyed it!
Thank you very much for another informative video. I definitely will change my diet according to your recommendations. Could you please give some recommendations from where to take fiber avoiding whole grain etc. ?
Yes! We will keep this in mind for a future video
Thank you! Keto/Carnivore all the way! No worry concerning cholesterol or saturated fat!
And no problems with your weight
Carnivore for life!
@@wocket42balance for life!
Thank you for sharing!
Thank you!
Thank you for watching!
Been waiting for this video and it is awesome, thanks so much! Your channel is literally the best on TH-cam regarding the topic of bone health.
Thank you so much! Make sure you watch all three videos in this series so you get the full picture.
Will do!!! @@Dr_DougLucas
Wow! Thank you. This was interesting!
Thanks for watching!
Thank you for this complete and so interesting video
Glad you enjoyed it!
Thank you for your very informative video. How is your Masterclass presented? I need to know how to schedule it. Oh and is this given monthly? Thanks!
Hi! Our Masterclass is live through zoom. It is monthly, if you are registered but unable to make it, you will receive a replay link to your email. You can find more information at this link --> www.optimalbonehealth.com/build-bone
Great info, thank you. The amount of proteins one needs is all over the road, thank you for explaining what a person needs who is struggling with bone strength. 1:1. Seems so overwhelming since I'm not a big eater and find it hard to always reach 120grams of protein. I supplment with collagen and organic whey protein. One glass in the morning of each and I've already reached 30% of what I need (40grams). It's quite a job to accomplish every day. I actually envy some slightly overweight people. lol
Glad you found the video helpful! Keep up the great work, it can be challenging but rebuilding bone is hard work!
@phammond, I easily get ~115 grams of protein a day by eating 1 pound of beef every day along with a little bit of cream cheese, milk, and sometimes potatoes, as they are a good source of plant protein. 😊
This info is right on with my councilor who is not an MD. The only thing I would add is to consume cultured vegetables daily, 1 T at 2 meals. Aids in digestion and good gut health!! Thank you for your videos.
Thank you for sharing!
Right diet is critical
Yes!
This was a great talk on diet! Very well rounded and included so much common sense info that a lot of channels exclude.
Thank you for watching!
THANKS FOR THE GREAT CONTENT!!!!
My pleasure!
Great summary of what we should and shouldn’t eat. For me personally, I have found that I do best with grass-fed red meat being my core food with eggs and a small amount of humanely raised pork. I do best with some carbs, so, rather than try and figure out what plant foods create the least harm, I eat only white basmati organic California-grown rice. That is a clean and consistent way to get about 100 carbs a day, which seems to help with thyroid function and keeping cortisol in check.
Thanks for sharing!
Such excellent, balanced information. I struggle to consume enough protein and wonder if adding a serving of protein powder would be okay.
Yes, it would be ok. I would recommend whey protein.
@@mariapawlicka2487 Thank you so much for your reply. Unfortunately a food sensitivity test revealed dairy and egg whites as triggers for migraine headaches so I avoid these foods as much as possible. I'm also living in the aftermath of a hormone positive breast cancer diagnosis and so am cautious of any substances that can feed cancer .
Hi there. Thank you for your kind compliment and sharing your story! We do have our patients consume protein powders if needed. I try to use whole foods when possible but sometimes we need an extra bump! Aside from whey there is my preference beef hydrosylate. It's tasty and high quality.
The cancer provoking question is a tough one! Anything that raises IGF-1 could in theory propagate cancer if present. That said, to grow muscle and bone we need to raise IGF-1! It's a catch 22 in cancer survivors.
What is beef hydrosylate
The grease from red meat, bother my stomach 😢I have chronic gastritis.
What's the difference between collagen peptides or collagen tripeptides? I'm actually reading that collagen tripeptides actually helps fractures of bones which is crucial for people like me!!
Great question! I’m consuming collagen peptides. I guess maybe I need to find a good quality tripeptides.
@@JStarr888 It's hard I'm looking all day.
@justagirl4663 thanks for this I also was reading 📚 about this yesterday but where I'm stumped is where to find a good true collagen triepeptide?
@justagirl4663 explained it well. The challenge with collagen is that only fortibone has evidence to support bone development and it’s a proprietary product with industry sponsored research. I recommend collagen but am not convinced as a stand alone product it’s going to have a big impact on bone.
Oh ok so why isn't there more company's doing the tripeptides do they cost a lot more to produce? Or cant they realy make them and its yet again scientist buy out to make money?
Yup, my insulin resistance went out of control & I gained weight on a keto vegan diet. I'm essentially 'ketovore' now, feel so much better & lost the weight!
Thank you for sharing this!
Hi Dr D, this is my first time here. I was just diagnosed with osteoporosis. And I am young. My doctor did a double take because she was shocked. Deeply grateful for this video 🫶🏽🫶🏽🫶🏽
I just subscribe to your channel. 🫶🏽🫶🏽
Thank you for sharing this! I greatly appreciate your support!
This is a very informative video and presented in a manner that is respectful to a variety of viewpoints. People can get touchy about their food. :)
Glad it was helpful!
I have learned recent years, I need more protein . It has really changed my health for the good. I eat lean turkey, chicken some, occasional beef ir salmon, eggs.
Yes, I have heard this before!
Is fermentation the same as pickling? Are pickles fermented?
They’re fermented if they have to be kept in fridge at all times. Shelf stable are not. Just remember, it always needs refrigeration.
Fermentation and pickling are two different processes. Fermenting is good.
Agree with everything said above!
What great information!!
Glad it was helpful!
Dr Lucas, thank you for a very good input on diet and osteoporosis. I follow you from November!
I am slim, 108lb eat low carbs diet but don't eat 110g of protein. I am very active, recently diagnosed with osteoporosis. I have to increase my protein intake and already started weight resistance. I don't want drugs. You are giving me hope!
When I will visit US I am planning to contact your clinic 😊
Thank you for your kind words! Reach out to us before you come to the US. We are a telehealth practice so we can work with you wherever you land in the US. We can coordinate care for those visiting and get them engaged in our program effectively.
I’m in the same situation but I live in PA. I was diagnosed with osteoporosis a year and a half ago and I have not taken anything for it. I don’t want any drugs but my doctor is pushing to start a treatment which is daily shots in my stomach. I will try to contact the clinic.
So glad I found you , you have a very balanced way to look at food we need for our healthy bones and teeth . I have osteoporosis and I am overweight , I would like to ask you questions about how much meat I should eat . When I was on Carinvore diet I lost weight and felt great , my doctor had a fit and told me meat will cause colon cancer so I went off it and added veggies but kept eating meat only ONE meal a today tho after going off Carnivore ...I too need some veggies, starch roots make me fall asleep for a few minutes so I can't eat potatoes which I love....I gained back some of the weight but my Osteo of hips and spine are really bebounding in pain with exercise or turning in bed etc.....Last year I had a Total Thyroidectomy done for CA and FYI when doctors give us so much Levothyroxined to keep our TSH low I lost bone denstity ! that is when It all started I think then the Parathyroid had pressure working on it from the Thyroid tumor and it started elevating and pulling calcium out of my bones and then I was getting Fractures of ribs, T-11 loss of height 5 inces couldn't walk and not one of my GP's or Endo doctor would believe me that something was wrong with my thyroid not my 'head ! Sure enough I found a NP who finally examined me per the advice of my Functional doctor , get someone who will feel your throat and test all Thyroide hormones and PTH and Cal and get a ultra sound . I could see the ping pong size of tumor , my neighbors could and my functional doctor could on a virtual ,,,,,,,,
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Buying animal products from a farm that has pastured, grass fed is always a better option. Whenever possible don’t buy factory farmed. Nutrition is very individual. I simply don’t like beef. I buy all my food directly from the farmers. Get to know your farmers. Know where your food comes from. I can’t remember the last time I shopped for groceries in a store.
Thank you for sharing!
I am an intelligent 77 year old woman with osteoporosis, asthma and fibromyalgia! This whole video ( has gone over my head (but I will watch again) I have bad appetite and fear I am eating nothing right to help. I haven’t eaten meat for a couple of years and only fish if I go out for a meal which is not very often. I feel I am just going to cave in soon😊
It’s not caving, it’s saving. Your life. And the older we are the more animal protein we need since it’s easier to assimilate.
Thank you for sharing this!
I eat mostly fish and chicken. Is this a good enough source of protein? Thank you for your videos!
I agree love my organic grass feed meat 🥩 and love my vegetables 🥦 and lifting heavyweights reversed my osteopenia to non osteopenia🏋️♀️however everyBODY is different , knowledge is power!!!!!im 72 and smart old lady 😂
Yes!! Thank you for sharing this
Excellent
Did you not take medications? Just diet and exercises? That’s awesome. That gives me hope
what is 'non' osteopenia?
62.
First time in your channel and I quickly subscribed!🤗
Thanks for subbing! Glad you are here
So true RE either small animals or big ones will be killed. Farmers kill rodents and insects to keep their crops from being consumed. Also so many farms are not organic and tons of junk is being spewed into the soil, air and water. I was vegetarian for 10 years and vegan for a brief period of that time. I studied nutrition for years before I did that and still ended up with pernicious anemia and heart disease. Am way healthier now that I'm eating organic, grass fed beef (and raw dairy). We need more humane animal husbandry. Animals help the soil to be healthier. I love vegetables but they are actually hard to digest sometimes. A lot of them contain a lot of oxalates and from a person who has struggled with kidney stones, I can attest to that!
Yes! Well said, thank you for sharing your experience!
Just found your channel..so glad I did. I have been taking Prolia for many years, and my osteoporosis is thankfully under control. I make sure to eat lots of protein from white chicken breast and fish. Could you recommend supplements? Thank you for sharing your knowledge.
Thank you for sharing! Checkout the video on my channel called "The Best Supplements for Osteoporosis in 2024"
How about FISH for Pescatarians?
I was wondering, too, about fish/seafood.
Fish is a great source of protein but when used in isolation can deliver toxins and heavy metals. To achieve optimal protein intake through fish alone would likely cause increased toxicity from contaminants. We recommend fish but in conjunction with other animal based proteins.
Thankyou Dr Doug you have pulled me back on track.😊
I am glad to hear that! Thank you for watching!
I lost 30 lbs just eating clean. I want to keep weight on that i have. I dont drink alcohol. Wow you talk about all the things ive learned. Your an awesome teacher now. Retired RN . Thank you
Thats great!! Thank you for sharing
Thank you so much for this.
Your welcome!
If I'm underweight, should I eat a gram of protein for my ideal weight, which is higher than my actual weight, or does that only apply to those who are obese?
I would say ideal bodyweight.
I would refer you to the Zone Diet for a balance between protein, carbs, fats. Their website has a calculator, and then you can use the free version of Cronometer to design an appropriate diet plan. I think it recommends about 80-120 grams of protein per day.
You can start with current weight and push forward as needed to gain weight. Cronometer is a great tool that we use the pro version of in our practice.
Hi Dr. Doug, I'm so glad to have discovered you! I have a question for you: do you recommend bone broth for improving bone health? I've been seeing alot of info lately recommending its use in soups, replacing water in the cooking of rice, etc. What do you think?
Thanks Dana
Great question! Checkout The OsteoCollective if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.optimalhumanhealth.com/osteocollective
Thanks for this invaluable information 🌹
Glad it was helpful!
Doc, I am on a low carb diet ad eating high protein. Protein sources usually wild caught fishes and chicken. Twice or thrice a week of either beef or pork. Rarely shrimp and no other seafoods. My cholesterol has been constantly sky rocketing. I eat avocado, dry roasted or raw nuts, and use coconut oil/avocado oil/extra virgin olive olive for cooking/salad. What other changes can i make?
Checkout our next free Bone Foundations Masterclass if you have not yet, we discuss nutrition further here. You can find more information here --> www.optimalbonehealth.com/build-bone
I have osteoporosis, celiac disease and just diagnosed pre diabetic. Diet is definitely a challenge. I’m 70 and weigh 125 so I don’t need to lose weight. I ate a lot of nuts especially almonds until I realized they are like most nuts high in oxalates. 😢
Eat fatty red meat only. Solves all your issues.
@@wocket42mad cow is very real too
@portia620 mad cow disease is not a real concern. There have only been handful of cases ever reported in the US. There are much bigger issues to debate here. More people will die from contaminated vegetables in a week than from mad cow disease in a decade or in a century. Is it real? Maybe. Is it a concern for my patients? No.
Agre with @wocket42, eliminate the inflammatory foods and focus on animal protein. We heal all kinds of gut dysfunction with a carnivore diet.
I believe most of the oxalate are in the skin of the almond. I blanch almonds in boiling water for a couple of minutes and can easily remove the skins.
Going back to mixed farming would be wonderful if we could!
Thanks for sharing!
Yes, in complete agreement ,as we age we need more protein.
Thank you for watching!