We discuss: 0:00:59 - Belinda’s journey into bone health research and training 0:07:12 - The physiology of bone and how bones adapt to mechanical loading 0:13:51 - Bone development from birth to adulthood, why early life is a crucial period, the functions of osteoblasts and osteoclasts, and gender differences in BMD 0:29:05 - How parents can optimize their children’s bone health through diet (calcium and vitamin D), sunlight exposure, and physical activity 0:50:25 - The best sports and activities for promoting bone health, weight training for kids, and advice for parents 0:53:00 - The impact of corticosteroid use on bone health in children and strategies to minimize negative effects 0:57:15 - Advice for people in middle age to preserve bone density: physical activity and bone-loading exercises 1:06:08 - Bone loss during the menopause transition for women: hormone replacement therapy and other strategies to mitigate BMD losses 1:10:20 - Interpreting the bone mineral density results from a DEXA scan: T-score, Z-score, and more 1:18:30 - The LIFTMOR study: testing the effects of heavy weightlifting on bone health in postmenopausal women with low bone density 1:29:05 - Profound benefits of weight training outside of BMD improvements: exploring the broader impacts on patients in the LIFTMOR study 1:40:48 - Guidance for people wanting to use exercise designed to improve their bone health
I’m fortunate to be able to attend an Onero program (the program developed by Belinda Beck). I have been doing this program for 18 months, deadlifting up to 45kg, barbell squat 32kg and overhead press at 9kg (it’s my weakest exercise). I’m also now doing drop jumps having graduated through stomps and heel drops. I’ve definitely developed my strength and all the measures Belinda spoke about. My posture has improved incredibly. I still have 6 months before my next Dexa but I know my back is so much stronger (and my physio has told me how much my spinal muscles have improved and my back straightened). Can I just say, Belinda’s work is outstanding but her efforts in pushing through with getting the program out there for ordinary people to improve their bone health. She genuinely cares about older people having grea outcomes.
I am one of those people who saw you casually mention this program on one of your podcasts back in February. I did some digging and found videos etc about the LIFTMORE study. Finding there was not an Onero program in Fort Worth, I familiarized myself with the exercise plan, then shared with my trainer. With my baseline DEXA score in hand, I started the program at the end of February. About two weeks ago, October 2024, I got a new DEXA scan and it’s already showing improved bone density! I’m 69yo and I’m deadlifting 115 pounds! I can’t believe it! Thank you do Dr. Belinda Beck at The Bone Clinic, and a huge thank you Dr. Attia for mentioning this program in the first place. You have changed my life! So glad you two were able to have a great conversation together. 👍
As a physical therapist in an outpatient rehab clinic, I utilized the principles found in the Beck, et al. studies. The facility's Bone Health SIG developed an osteoporosis and bone health competency for all therapists in the large organization. Patients who were able to participate in the HiRIT prescription DID improve their BMD. At age 66, I perform the 2 x week HiRIT program myself. My PT friends have challenged me about the intensity and exercise; I follow the data and my clinical judgement. Bravo for acknowledging the particular expertise of PTs! Thanks for a great podcast.
Just wanted to say I am so grateful for these videos. I'm in healthcare but there just isn't enough time in the day to keep up with the entirety of medicine, newest research or even just triage what to focus on. I think you do an excellent job at relaying the most important and useful information.
I have always been a skinny kid so I started lifting weights at age 11. I weighed 140 lbs when I graduated High School in 1967. At a bodyweight of 140 lbs I could do squats with 300 lbs and do a half squat with 600 lbs. I am now 76 years old and I have never taken a prescription and no aches or pains. Maybe the ten years of heavy weight lifting help. Still weigh 140 lbs.
I'm so glad you found her. I have seen her on other podcasts and hope desperately that more clinicians will learn her program and open clinics around the country.
Great episodes! It reminds me heavily of Mark Rippetoe and Starting Strength. Would love to see an episode with him. AFAIK he doesn't have medical training but his program helped a lot more people.
Thank you so much for this podcast. A little over a year ago after hip bursitis and not being active at 65 I had lost a lot of muscle and strength and knew I had low BMD. I was losing my independence, needed help moving and lifting things which sucked. Google age related muscle loss and found research on sarcopenia. And Osteosarcopenia which described me. Ran across the Liftmor study and it inspired me to start resistance training. I have always done cardio when not injured but after a year of careful resistance training I feel so much stronger, stable and no longer have to ask for help moving and picking up things!
my Mom has severe osteoporosis, has a colostomy bag..I am learning whatever I can to prevent this in other women. Osteoporosis is a silent disease, but listening to the Experts its all @ prevention, Lift weights do rebounding or running if u can...do not be mis lead , u can heal even with osteopenia, its not to late!!
60 years old female. Live in Florida. Lived in Texas before Florida…. Vitamin d dropped to 22 after age of 57… just saying and I am an outdoor swimmer! I supplement:) ❤ its easy to get levels checked
I'm 76yo, living in Sydney, doing onero online 3-5 times a week. I just started , so I find the exercises a bit too easy, but they will gradually increase in difficulty.
Thank you for continuing to inform on this important topic and I’m sure it will inspire many to start lifting. As a woman with postmenopausal osteoporosis who wasn’t offered HRT at menopause due to the advice at the time, I’ve been forced down the pharmaceutical path. I lift weights regularly and live a healthy lifestyle as best I can. The guest did not indicate if any of her study subjects were on bone density drugs. I would love to listen to a future podcast about the effects positive/negative of long term use of bone density drugs.
@@anneteak6633 In the original trial, the participants were not on bone medication. She did a much smaller trial (can’t remember the name) where she specifically tested a group doing the exercise only, a group on bone meds only and a group who were taking meds and doing the program. The findings showed bone density improvement in both the med only group and the exercise only group. Apparently the group doing both also improved but they did not better the improvement of the other two groups, which surprised her. You’d have to hunt around for the actual name of the study - perhaps Google Belinda Beck.
@PeterAttiaMD, this is great content. However, it directly contradicts the advice given by Stuart McGill in a previous episode of your podcast. He said that squats and deadlifts caused micro fractures that made these exercises too dangerous for elderly people. If you could weigh in on this, it would be greatly appreciated.
Every household ought to have a mini trampoline! I got one following Barbara O'Neille's recommendations, which has helped me have a smaller tummy! HIGHLY RECOMMENDED!
11:18 am Great video! I am a 64 yr old female who has used weight machines since my 20s. My recent bone scan has hip at bone deficit but spine normal using T scores. I will integrate more free weights with hope of improving density. Keep those videos coming! Thanks.
How about creating informative videos on BHRT, starting with an overview of essential blood tests and your recommended levels for estrogen and testosterone?
My husband was on Symbicort for severe asthma. The asthma doctor had nothing to say about the risk of osteoporosis although I was curious why they were always measuring his height m. He started to have back and neck pain. I then researchers further and asked for a DEXA. He was diagnosed with osteoporosis. His blood sugar was also going up. He is now in the osteopenia category. Our treatment for him is Metformin 3 times a day 500 mg (not just for blood sugar but specifically for bone health), supplemental calcium,D3, K2 lifting every day, vibrator plate multiple times a day, no more Symbicort- Dupixent as a replacement.
I live in Copenhagen, Denmark and no physician is prepared to prescribe me BHRT estrogen here! They say that they only prescribe it within the first 6 years of menopause! I have had to see a physician privately in London. I have been on the 25% estrogen patches since 3 October 2024. The physician told me that she is 48 and has been on the 37.5% estrogen gel for a year. When I said, isn't that too early? Her response was that she was already experiencing menopausal symptoms despite not being menopausal! IS THERE AN AGE LIMIT FOR INITIATING BHRT?
Peter Tia thank you so much for sharing this knowledge. I’ve already reached out to Belinda to get started as there is no practitioner in my area. Perfect Information at the perfect time!
How come rebounding/jumping on the trampoline is not mentioned? I heard NASA had done research for bringing back bone density after space time and found out that rebounding has great effects. Did I miss it or is just fake news, not worth mentioning???
Great podcast, but I feel there should have been more emphasis on what happens under conditions of energy deficit - in both sexes. I’m thinking of amenorrhoea (especially primary amenorrhoea) in girls and women and over-exercise combined with under-eating (relative energy deficiency in sports = RED-S) in both sexes. Anorexia nervosa, because it usually starts in childhood, prevents the acquisition of adequate bone mass during adolescence due to malnutrition and neuroendocrine aberrations. And if this eating disorder continues into adulthood, which often it does, there can be severe osteoporosis and fractures at young ages.
I reversed my osteopenia.Lifting weights, boxing, skipping, paying attention to upper body as well as lower body. Eating plenty of protein, adequate calcium and vitamin d. Got rid of PPIs.
As a biased professional sports coach consider judo for all ages. Load, constant weight bearing movement and safe impact for super strong core muscles and strong healthy bone mass as well as developing mental agility. .
Get off the couch, go play in the sunshine no matter how old you are..movement and a healthy diet are crucial to longevity. It’s really such an easy prescription. In the long run it can save you a lot in medical bills and doctor’s visits. Thank you for your content ❤
The question I would have asked Belinda is, does she see continued improvement after 6 years or is improvement simply not getting worse. In 2019 (age 63) I had my first dexa scan and had a T-score in my spine at L2 -3.4 and L4 -2.7. I scoured the internet for exercise and found the Liftmore study and the inspiring TV spots on the study and decided to copy it. I briefly had a trainer. In 2022 using the same Dexa scan machine L2 was at -3.1 but L4 was at -2.1. I decided that my form might account for the L2 not improving as much as L4 so I studied a lot of training videos. Now in 2024 my L2 is at -2.7 and my L4 is still at -2.1. I think form helped the L2 somewhat but I also think that getting a qualified trainer in the first place would have helped quite a bit. Also my hips have improved only slightly from -1.Right Femur to -.09 which is statistically insignificant but I'll take it as win since it's not getting worse. Also during 2020 I had no gym and the weights I purchased weren't quite as heavy so I missed progressive weight training for a year. I reached my weight maximum 2 years ago so improvement from here seems unlikely but I try to load using more reps and work on form all the time. I've had a couple of Primary care Drs. and Endocrinologist and no one would take an interest in the study. I think that the study has to be redone in the United States for mainstream Drs. to treat it like the medicine that it is. And I hope that Dr. Attia will suggest that to all the researchers he's in contact with.
Hello , its great that you have included so many information above and that your journey have been good. I am going very much through a shock these days as I just had my scan at 53 and my results are terrible (-4.8 for the spine and -2.9 on the femur). I have been active for the last 20 years , hence the shock ,however not much on the lifting weights , as I hear these days ,but rather aerobic activities, yoga and tennis. I would be very grateful if you can share with me a few more tips on what particular exercises have been helpful for you. I am in Romania (Europe) and honestly the medical system is all focusing on medication , unfortunately,which I am not at all in favour of . Many thanks in advance.
As someone with Hashimotos and ostenpenia, I get a lot of joint pain, my experience is I need to be in the 70s range of Vit D to feel okay, range of 30s to 50s means I feel weakness and joint pain.
Omg thank you for this! If anyone is tracking the health issues of the first generation Prozac teens as they age, let it be on the record, cervical bone spurs, sinovial fact cyst, and lumbar stenosis at age 45.
I have slight scoliosis in my back and I was doing heavy lifting as a farm worker from 11 to 18 years old. I had a thick neck, strong traps, legs that looked like drum sticks. My sister and brothers did the same work. I have slight curvature of the spine that didn’t need a brace, but they don’t have that. I think my problem might have been from doing gymnastics and maybe not the best nutrition.
Late seeing your video. Remember retired gymnast Mary Lou Retyon, has developed a lung issue. Additionally Mary Lou said in an interview she has had 30 surgeries. Ouch! Many gymnast are injured. Sharing your video.......... just got back from the gym this morning
Excellent info. It's amazing how nutrition and exercise is always the answer though I still don't understand the meaning mass per unit area. In the category of full body exercises I'd love to see an evaluation of motocross. Except for the appreciable injury risk I'd say it ticks all the longevity related boxes.
Can you make an episode on how to prevent inguinal hernias? I was trying to follow Attia's proposed strength tests for longevity and got an hernia because of that.
Thankyou mind blowing, at 56 osteopenia, nowadays trying to RT but once you lose estrogen double blow ie muscle and bone. Thus 4x of high protein yoghurt, sun exposure (Melbourne Australia), vit D31-4 capsules, k2, mag, omega 3. On Prolia. HRT. Started day one of menopause so glad I did. Yes exercise RT stimulus *king*. Today also podcast by Prof Clare Collins *Nutrition Science Bites* " Why is everyone Vitamin D deficient? With Ellie Dunlop.
Hello I am looking for a physiotherapist and trainer to guide me in this program of increasing bone density. Can anyone kindly recommend someone in London?
Go to Grey Steel. A very sound weight training for people 50 years and over. Dr Johathan Sullivan. Sully (as he like to be known) is a medical doctor (emergency medicine) who has written a book “the Barbell Prescription”. He also has trained conditioning coaches and does on line coaching. Also see the work of Ben Patrick (Knees Over Toes Guy). I also have a great coach who works with mature aged people who are novices and experienced athletes. There are others too, but Sully and Ben are great places to start. I am a mature aged athlete who has been lifting for two years after a 25 year hiatus. It has been a challenge at a times but my mojo is back as is the gym junkie. 😂
I suggest you look up Starting Strength, TH-cam videos. They have excellent videos on the barbell lifts for beginners of any age. The components of the Starting Strength program are very similar to the research study outlined by Dr. Beck, and give similar results!
she's a good teacher. i appreciate her depth of knowledge. sticking my shirtless kids outside just now while they enjoy screen time and eat cheese. they think dance dance revolution is the only video game ever made. let's just hope they don't vomit up the cheese. that would be counterproductive.
I totally enjoyed this importan discussion, Im so strong and fairly balanced although I stopped lifting, I walk and do yoga stretching yet my Dexa scan is a ship wreck. Usually you're not getting 70 to 80 yr olds to lift. Some elderly have real pain issues and some just refuse to do much for a variety of reasons. Encourage daily walking, hand weights, adjustable bells and stretch movement. What I did with my 90 yr old dad, I placed sand weights on his ankles and would have him march in his chairs, his upper body was strong enough but he was losing significant tone in lower limbs
I actually think menopause has been a much more pleasant and empowering experience than what I usually experience during tax season. I can't speak to the death part just yet, but if it goes as well as menopause, then I suppose I have nothing to worry about in that domain as well : ) All joking aside, wonderful episode and I love what you put into the world. Thank you for what you do.
There have been a few recent studies demonstrating benefit of a standing on a Vibration plate on BMD. I was wondering what Dr. Beck thinks regarding this modality. I have also seen that there is a new technique for measuring BMD without radiation ( I believe it uses a form of ultrasound). It is only available in a few centers in the US and mostly used for research. Since Dexa is only recommended every 2 years, perhaps this would be a way for some of us to monitor our progress more frequently ( demonstrating a benefit on BMD may keep people motivated to stay on the program)
A friend 61yrs. Swimmer as main & only activity since teenage years. Office job so limited Manual labour & limited sun exposure. Is it no surprise they have osteoporosis. With fractures in the vertebra?
Wonderful episode. Thank you. Just curious what you might suggest in terms of a bone-healthy diet for a child who is lactose intolerant or an adult who is vegan. Apologies if I missed that.
I had a DEXA sore in spine of -2.2 and I am only 53. I started HRT. I have had lower back problems so I cannot imagine doing squats and deadlifts. No one I know even does that kind of stuff. There has got to be another way. I do some free weights and walk and have always watched my diet. I was obviously really low to begin with. Do sure what to do!
You would need to work up to it, weight wise. You can start the deadlift motion with a dumbbell in each hand, with the proper form you can avoid back pain and work up to heavier weights/barbell. I'm 55 and am deadlifting and doing squats with a weighted barbell.
@@kimberlyf4888 I have also seen that jumping does more for bone density than even weights so I will keep up with the weights and try to incorporate jumping. Unfortunately, once bone density is gone, it takes a lot to try to improve, so hopefully I can at least stop or slow. Astronauts going in space have to take bone density medication along with diet and exercise because of how much they loose. It is an uphill battle for sure once it is gone. Everyone under 30 needs to do what they can.
With respect … Belinda Beck is an expert amongst other experts who make it clear that heavy exercise and impact are necessary for bone stimulation. Interestingly, the NASA astronauts do similar exercises to regain bone lost in space. The studies on bone adaption are pretty consistent. Deadlift can be learned even for people with “sore” backs. There is no easy way of growing bone especially once it is lost, same as growing muscles.
@@magpiegirl3783 You should not assume when someone says they can not do something it might not be just because they are "sore" without knowing what medically in a TH-cam chat is actually wrong. She is absolutely right that you need to do a lot to regain bone loss. In the study they were lifting 150 pounds dead lift with all the other exercises.... and that barely made a difference. Exercise is always best, but there are only so many women that could lift really heavy. Key is to get the best bone you can before you are 30 as stated.... And unless Your DEXA score is really bad, and you are at point of breaking a bone for no good cause...it should not be a scare tactic. You sure don't want to hurt your self in another way for something that may or may not be a problem down the road. Exercise and diet is great for everything and should be a first line measure done the best one can.
@@stacydelmore I responded to the comment which indicated significant doubt that squats and deadlifts were out of the range of someone with back problems, osteo and that “no one” she knows does that kind of stuff. My response indicates that many experts have looked at the question of exercise for older people and inc,uses those with various problems. It has been found to be beneficial and as Belinda indicated in her talk, post menopausal women often present with other problems such as arthritis, scoliosis, etc that a trained therapist can help to manage during the Onero exercise program. I have osteoarthritis, osteoporosis, and s-curve scoliosis and mild kyphosis which has significantly resolved doing the Liftmore (Onero) program, now deadlifting 45kg, squatting 32kg after 18 months. My comment was made because many women particularly “doubt” they can manage a lifting program and therefore don’t pursue it. So you are the one making assumptions. I made no comment about “being sore” and how would you know that “only so many women” could lift heavy when thousands through the bone clinic program testify otherwise? Perhaps you might like to research Onero and find out a little more? The naysayers are probably doing themselves and others a disservice by making assumptions about women lifting heavy.
Wow .. learned a lot. At 66 I went back over my bone density test (not dexa) all my T scores were positive and same for Z scores. I didn’t realize that T scores were based on 20yr old males … pheww .. and I’m a runner .. only just started weight training and I stay away from heavy deadlifts. 10 yr risk of hip fracture was 0.1% … great show .. So I have the bone density of a 20yr old ?? I got a little depressed on my trail run this morning hearing that runners did not have great bone density. As soon as I got back I dug up the test …
It was going great until the entire dairy intake recommendation....really? In countries where people consumed large amounts of dairy, population has higher rates of osteoporosis and I have close family members that got osteoporosis in early 50s and consumed milk their whole lives. If nutrition is that important then plenty of calcium sources from plants. Other than this aspect of the interview, it was a good episode.
Milk and dairy are great. People consume less dairy and do less weight bearing exercise as they get older. So I am not sure that the link between too much dairy and osteoporosis is strong.
@@BuddyHolly2015 It would be interesting to determine the forces generated at spine and hip, in particular, with rucking. Bear in mind that depending on the alignment, different joints experience more or less force.
The question should be should we be substainally adding supplpliments to our children because we know most cant even cone close to what is needed for nutrision from just consuming food . They probably need labs to see what supplinents that can help witt difficencies
Wow . “Childhood disease” This makes me worry even more about my grandson who , because of his adhd meds, doesn’t eat well and is very thin . Supplements?
People are being diagnosed with osteopenia or osteoporosis in their thirties or forties, men included. Two main causes are diet and pharmaceutical use. Modern diets are too often low in (complete) protein and necessary micronutrients, vitamin D, etc.
If you live north of the 40th parallel in the US, I would highly advise measuring a child's Vitamin D every 2-3 years starting at age 8. There is no way in Seattle for example that kids with a modern indoor lifestyle are going to get above 30ng/mL without supplementation unless they literally live off fatty fish and egg yolks. Perhaps in TX the situation is different.
This was excellent, but it would also be really great if you would use your voice to advocate for the children whose bone health is being ruined by puberty blockers because they have parents and/or professionals involved in their lives who won't tell them that being gender non-conforming is perfectly normal and that NO ONE is "born in the wrong body." Puberty blockers permanently compromise these children's bone development and it's happening often enough that it should have been mentioned here.
I'm in Brisbane, striking distance to the bone clinic. They keep some of their protocols underwraps and I respect that. By the time I found out about them I was maybe 6 months post diagnosis and making some of the same interventions I would have with them. I'll get fresh dexa scans at the 12 month mark. If I'm not happy with where I end up the bone clinic is my next stop.
Thanks for the forecast! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). What's the best way to send them to Binance?
Great interview, as always! Thank you. Anyhow, I was surprised to hear that Belinda recommends consuming dairy for calcium intake. I read elsewhere that the fact that countries where dairy consumption has been extremely low, for example in most asian countries, osteoporosis has been significantly lower than in countries with higher dairy consumption. How does that go together?
Is it dairy alone that causes this difference, or is it that the Asian diets are very different, especially in countries that consume soy and soy products such as Japan?
@@magpiegirl3783 I guess no one knows for sure what in the asian diet made their bones stronger. But apparently they’ve had much lower rates of osteoporosis when their diet was still basically void of dairy. Now that they started consuming dairy, osteoporosis is on the rise. But if it was the soy that made the asian bones stronger, I still wonder why Mrs Beck is recommending dairy, not tofu. 🤷♂️
Hi, i try to identify the word at ~2:12. At 2:08 Belinda Beck starts: "I was a a runner and a field hockey player and constantly suffered from {The word at ~2:12} and nobody could help me. Without the spelling of the word i can not look it up in any dictionary or textbook.
Then estrogen positive breast cancer diagnosis means estrogen exacerbates breast cancer and you are told to diminish estrogen, causes bone deterioration.
You badly missed the key point on men and osteoporosis. A man getting a broken hip at 70 with osteoporosis has a very poor recovery rate . I am sure you have all the data.
I have a question here: after age of 60 is diagnosed with osteoporosis with T value of -2.5, regret didn’t use HRT back then, wondering it would help to increase MD if starting HRT?
We discuss:
0:00:59 - Belinda’s journey into bone health research and training
0:07:12 - The physiology of bone and how bones adapt to mechanical loading
0:13:51 - Bone development from birth to adulthood, why early life is a crucial period, the functions of osteoblasts and osteoclasts, and gender differences in BMD
0:29:05 - How parents can optimize their children’s bone health through diet (calcium and vitamin D), sunlight exposure, and physical activity
0:50:25 - The best sports and activities for promoting bone health, weight training for kids, and advice for parents
0:53:00 - The impact of corticosteroid use on bone health in children and strategies to minimize negative effects
0:57:15 - Advice for people in middle age to preserve bone density: physical activity and bone-loading exercises
1:06:08 - Bone loss during the menopause transition for women: hormone replacement therapy and other strategies to mitigate BMD losses
1:10:20 - Interpreting the bone mineral density results from a DEXA scan: T-score, Z-score, and more
1:18:30 - The LIFTMOR study: testing the effects of heavy weightlifting on bone health in postmenopausal women with low bone density
1:29:05 - Profound benefits of weight training outside of BMD improvements: exploring the broader impacts on patients in the LIFTMOR study
1:40:48 - Guidance for people wanting to use exercise designed to improve their bone health
I’m fortunate to be able to attend an Onero program (the program developed by Belinda Beck). I have been doing this program for 18 months, deadlifting up to 45kg, barbell squat 32kg and overhead press at 9kg (it’s my weakest exercise). I’m also now doing drop jumps having graduated through stomps and heel drops. I’ve definitely developed my strength and all the measures Belinda spoke about. My posture has improved incredibly. I still have 6 months before my next Dexa but I know my back is so much stronger (and my physio has told me how much my spinal muscles have improved and my back straightened). Can I just say, Belinda’s work is outstanding but her efforts in pushing through with getting the program out there for ordinary people to improve their bone health. She genuinely cares about older people having grea outcomes.
I am one of those people who saw you casually mention this program on one of your podcasts back in February. I did some digging and found videos etc about the LIFTMORE study. Finding there was not an Onero program in Fort Worth, I familiarized myself with the exercise plan, then shared with my trainer. With my baseline DEXA score in hand, I started the program at the end of February. About two weeks ago, October 2024, I got a new DEXA scan and it’s already showing improved bone density! I’m 69yo and I’m deadlifting 115 pounds! I can’t believe it! Thank you do Dr. Belinda Beck at The Bone Clinic, and a huge thank you Dr. Attia for mentioning this program in the first place. You have changed my life! So glad you two were able to have a great conversation together. 👍
As a physical therapist in an outpatient rehab clinic, I utilized the principles found in the Beck, et al. studies. The facility's Bone Health SIG developed an osteoporosis and bone health competency for all therapists in the large organization. Patients who were able to participate in the HiRIT prescription DID improve their BMD. At age 66, I perform the 2 x week HiRIT program myself. My PT friends have challenged me about the intensity and exercise; I follow the data and my clinical judgement. Bravo for acknowledging the particular expertise of PTs! Thanks for a great podcast.
Just wanted to say I am so grateful for these videos. I'm in healthcare but there just isn't enough time in the day to keep up with the entirety of medicine, newest research or even just triage what to focus on. I think you do an excellent job at relaying the most important and useful information.
I have always been a skinny kid so I started lifting weights at age 11. I weighed 140 lbs when I graduated High School in 1967. At a bodyweight of 140 lbs I could do squats with 300 lbs and do a half squat with 600 lbs. I am now 76 years old and I have never taken a prescription and no aches or pains. Maybe the ten years of heavy weight lifting help. Still weigh 140 lbs.
and your run marathons before breakfast and benchpress 300 lbs and can vertical jump 4 feet easy.
Yes. I think everything helps! Even when you were growing up.
I'm so glad you found her. I have seen her on other podcasts and hope desperately that more clinicians will learn her program and open clinics around the country.
This video contains incredible humans doing amazing things spreading some of the most valuable, life-changing information!
Great episodes! It reminds me heavily of Mark Rippetoe and Starting Strength. Would love to see an episode with him. AFAIK he doesn't have medical training but his program helped a lot more people.
Thank you so much for this podcast. A little over a year ago after hip bursitis and not being active at 65 I had lost a lot of muscle and strength and knew I had low BMD. I was losing my independence, needed help moving and lifting things which sucked. Google age related muscle loss and found research on sarcopenia. And Osteosarcopenia which described me. Ran across the Liftmor study and it inspired me to start resistance training. I have always done cardio when not injured but after a year of careful resistance training I feel so much stronger, stable and no longer have to ask for help moving and picking up things!
my Mom has severe osteoporosis, has a colostomy bag..I am learning whatever I can to prevent this in other women. Osteoporosis is a silent disease, but listening to the Experts its all @ prevention, Lift weights do rebounding or running if u can...do not be mis lead , u can heal even with osteopenia, its not to late!!
60 years old female. Live in Florida. Lived in Texas before Florida…. Vitamin d dropped to 22 after age of 57… just saying and I am an outdoor swimmer! I supplement:) ❤ its easy to get levels checked
I'm 76yo, living in Sydney, doing onero online 3-5 times a week. I just started , so I find the exercises a bit too easy, but they will gradually increase in difficulty.
Thank you for continuing to inform on this important topic and I’m sure it will inspire many to start lifting. As a woman with postmenopausal osteoporosis who wasn’t offered HRT at menopause due to the advice at the time, I’ve been forced down the pharmaceutical path. I lift weights regularly and live a healthy lifestyle as best I can.
The guest did not indicate if any of her study subjects were on bone density drugs. I would love to listen to a future podcast about the effects positive/negative of long term use of bone density drugs.
@@anneteak6633 In the original trial, the participants were not on bone medication. She did a much smaller trial (can’t remember the name) where she specifically tested a group doing the exercise only, a group on bone meds only and a group who were taking meds and doing the program. The findings showed bone density improvement in both the med only group and the exercise only group. Apparently the group doing both also improved but they did not better the improvement of the other two groups, which surprised her. You’d have to hunt around for the actual name of the study - perhaps Google Belinda Beck.
@PeterAttiaMD, this is great content. However, it directly contradicts the advice given by Stuart McGill in a previous episode of your podcast. He said that squats and deadlifts caused micro fractures that made these exercises too dangerous for elderly people. If you could weigh in on this, it would be greatly appreciated.
Stuart wasn’t wright. He vaguely admitted that during the discussion on e3rehab podcast.
This is all interesting BUT how come no mention of rebounding & also weighted vest? 🤔
Every household ought to have a mini trampoline!
I got one following Barbara O'Neille's recommendations, which has helped me have a smaller tummy!
HIGHLY RECOMMENDED!
11:18 am Great video! I am a 64 yr old female who has used weight machines since my 20s. My recent bone scan has hip at bone deficit but spine normal using T scores. I will integrate more free weights with hope of improving density. Keep those videos coming! Thanks.
Brilliant I’m on the Goldcoast and just diagnosed with severe Osteoporosis Will be looking up The Bone Clinic today Thank You both
Google "Onero Locations"
How about creating informative videos on BHRT, starting with an overview of essential blood tests and your recommended levels for estrogen and testosterone?
My husband was on Symbicort for severe asthma. The asthma doctor had nothing to say about the risk of osteoporosis although I was curious why they were always measuring his height m. He started to have back and neck pain. I then researchers further and asked for a DEXA. He was diagnosed with osteoporosis. His blood sugar was also going up. He is now in the osteopenia category. Our treatment for him is Metformin 3 times a day 500 mg (not just for blood sugar but specifically for bone health), supplemental calcium,D3, K2 lifting every day, vibrator plate multiple times a day, no more Symbicort- Dupixent as a replacement.
I live in Copenhagen, Denmark and no physician is prepared to prescribe me BHRT estrogen here! They say that they only prescribe it within the first 6 years of menopause! I have had to see a physician privately in London. I have been on the 25% estrogen patches since 3 October 2024. The physician told me that she is 48 and has been on the 37.5% estrogen gel for a year. When I said, isn't that too early? Her response was that she was already experiencing menopausal symptoms despite not being menopausal!
IS THERE AN AGE LIMIT FOR INITIATING BHRT?
I started Onero with Helix PT in Danville CA a month ago, and I love it! It's tough, but well worth it. ❤❤❤
I've been often wondering why in Peter Attia channel women experts were so few. I'm glad to see this trend is changing.
He needs to get more highly credentals in women he has on.
Peter Tia thank you so much for sharing this knowledge. I’ve already reached out to Belinda to get started as there is no practitioner in my area. Perfect Information at the perfect time!
hello, i am planning to contact the clinic as well as there are no practitioners near me, also. Which address did you use? Many thanks for your reply.
How come rebounding/jumping on the trampoline is not mentioned? I heard NASA had done research for bringing back bone density after space time and found out that rebounding has great effects. Did I miss it or is just fake news, not worth mentioning???
Great question. I use a rebounder along with weight-lifting
Probably due to safety concerns.
Great podcast, but I feel there should have been more emphasis on what happens under conditions of energy deficit - in both sexes. I’m thinking of amenorrhoea (especially primary amenorrhoea) in girls and women and over-exercise combined with under-eating (relative energy deficiency in sports = RED-S) in both sexes. Anorexia nervosa, because it usually starts in childhood, prevents the acquisition of adequate bone mass during adolescence due to malnutrition and neuroendocrine aberrations. And if this eating disorder continues into adulthood, which often it does, there can be severe osteoporosis and fractures at young ages.
I'm on the Gold Coast, will look up The Bone Clinic as I'm 62 and in the osteopenia stage. Excellent talk thank you both 👏
I reversed my osteopenia.Lifting weights, boxing, skipping, paying attention to upper body as well as lower body. Eating plenty of protein, adequate calcium and vitamin d. Got rid of PPIs.
As a biased professional sports coach consider judo for all ages. Load, constant weight bearing movement and safe impact for super strong core muscles and strong healthy bone mass as well as developing mental agility. .
Get off the couch, go play in the sunshine no matter how old you are..movement and a healthy diet are crucial to longevity. It’s really such an easy prescription. In the long run it can save you a lot in medical bills and doctor’s visits. Thank you for your content ❤
The question I would have asked Belinda is, does she see continued improvement after 6 years or is improvement simply not getting worse. In 2019 (age 63) I had my first dexa scan and had a T-score in my spine at L2 -3.4 and L4 -2.7. I scoured the internet for exercise and found the Liftmore study and the inspiring TV spots on the study and decided to copy it. I briefly had a trainer. In 2022 using the same Dexa scan machine L2 was at -3.1 but L4 was at -2.1. I decided that my form might account for the L2 not improving as much as L4 so I studied a lot of training videos. Now in 2024 my L2 is at -2.7 and my L4 is still at -2.1. I think form helped the L2 somewhat but I also think that getting a qualified trainer in the first place would have helped quite a bit. Also my hips have improved only slightly from -1.Right Femur to -.09 which is statistically insignificant but I'll take it as win since it's not getting worse. Also during 2020 I had no gym and the weights I purchased weren't quite as heavy so I missed progressive weight training for a year. I reached my weight maximum 2 years ago so improvement from here seems unlikely but I try to load using more reps and work on form all the time. I've had a couple of Primary care Drs. and Endocrinologist and no one would take an interest in the study. I think that the study has to be redone in the United States for mainstream Drs. to treat it like the medicine that it is. And I hope that Dr. Attia will suggest that to all the researchers he's in contact with.
Hello , its great that you have included so many information above and that your journey have been good. I am going very much through a shock these days as I just had my scan at 53 and my results are terrible (-4.8 for the spine and -2.9 on the femur). I have been active for the last 20 years , hence the shock ,however not much on the lifting weights , as I hear these days ,but rather aerobic activities, yoga and tennis. I would be very grateful if you can share with me a few more tips on what particular exercises have been helpful for you. I am in Romania (Europe) and honestly the medical system is all focusing on medication , unfortunately,which I am not at all in favour of . Many thanks in advance.
As someone with Hashimotos and ostenpenia, I get a lot of joint pain, my experience is I need to be in the 70s range of Vit D to feel okay, range of 30s to 50s means I feel weakness and joint pain.
The question about HRT got followed by and excellent discussion on T and Z scores without an in-depth response.
Omg thank you for this! If anyone is tracking the health issues of the first generation Prozac teens as they age, let it be on the record, cervical bone spurs, sinovial fact cyst, and lumbar stenosis at age 45.
I have slight scoliosis in my back and I was doing heavy lifting as a farm worker from 11 to 18 years old. I had a thick neck, strong traps, legs that looked like drum sticks. My sister and brothers did the same work. I have slight curvature of the spine that didn’t need a brace, but they don’t have that. I think my problem might have been from doing gymnastics and maybe not the best nutrition.
This inspired me to see my PT for a refresher on some lifting techniques. I use BOTH estradiol and testosterone topically. Women need both!
And micronized progesterone orally.
Yes, progesterone if they still have a uterus (which I don’t).
@@HollyInLarkspurCO it’s amazing for sleep too!😴
Late seeing your video. Remember retired gymnast Mary Lou Retyon, has developed a lung issue. Additionally Mary Lou said in an interview she has had 30 surgeries. Ouch! Many gymnast are injured. Sharing your video.......... just got back from the gym this morning
Excellent info. It's amazing how nutrition and exercise is always the answer though I still don't understand the meaning mass per unit area.
In the category of full body exercises I'd love to see an evaluation of motocross. Except for the appreciable injury risk I'd say it ticks all the longevity related boxes.
Can you make an episode on how to prevent inguinal hernias? I was trying to follow Attia's proposed strength tests for longevity and got an hernia because of that.
For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority
thanks
A book with this title but different author (Alyssa J. Bancroft) found at Amazon
You again. Pushing this nonsense.
Thankyou mind blowing, at 56 osteopenia, nowadays trying to RT but once you lose estrogen double blow ie muscle and bone. Thus 4x of high protein yoghurt, sun exposure (Melbourne Australia), vit D31-4 capsules, k2, mag, omega 3. On Prolia. HRT. Started day one of menopause so glad I did. Yes exercise RT stimulus *king*. Today also podcast by Prof Clare Collins *Nutrition Science Bites* " Why is everyone Vitamin D deficient? With Ellie Dunlop.
Awesome discussion, and very inspiring. I appreciate it very much.
Hello I am looking for a physiotherapist and trainer to guide me in this program of increasing bone density. Can anyone kindly recommend someone in London?
How about creating videos demonstrating each of these beginner-friendly strength training exercises for your viewers?
Go to Grey Steel. A very sound weight training for people 50 years and over. Dr Johathan Sullivan. Sully (as he like to be known) is a medical doctor (emergency medicine) who has written a book “the Barbell Prescription”. He also has trained conditioning coaches and does on line coaching. Also see the work of Ben Patrick (Knees Over Toes Guy). I also have a great coach who works with mature aged people who are novices and experienced athletes. There are others too, but Sully and Ben are great places to start. I am a mature aged athlete who has been lifting for two years after a 25 year hiatus. It has been a challenge at a times but my mojo is back as is the gym junkie. 😂
yesss please!
I suggest you look up Starting Strength, TH-cam videos. They have excellent videos on the barbell lifts for beginners of any age.
The components of the Starting Strength program are very similar to the research study outlined by Dr. Beck, and give similar results!
she's a good teacher. i appreciate her depth of knowledge. sticking my shirtless kids outside just now while they enjoy screen time and eat cheese. they think dance dance revolution is the only video game ever made. let's just hope they don't vomit up the cheese. that would be counterproductive.
I agree with Dr. Attia response on vit D...."Oh boy,"
Thank you for sharing Belinda’s work and all I can say is WOW! Super cool stuff!
Does it matter which grandmother had osteoporosis? More likely to get it if osteoporosis is on the maternal side?
I totally enjoyed this importan discussion, Im so strong and fairly balanced although I stopped lifting, I walk and do yoga stretching yet my Dexa scan is a ship wreck. Usually you're not getting 70 to 80 yr olds to lift. Some elderly have real pain issues and some just refuse to do much for a variety of reasons. Encourage daily walking, hand weights, adjustable bells and stretch movement. What I did with my 90 yr old dad, I placed sand weights on his ankles and would have him march in his chairs, his upper body was strong enough but he was losing significant tone in lower limbs
I actually think menopause has been a much more pleasant and empowering experience than what I usually experience during tax season. I can't speak to the death part just yet, but if it goes as well as menopause, then I suppose I have nothing to worry about in that domain as well : ) All joking aside, wonderful episode and I love what you put into the world. Thank you for what you do.
There have been a few recent studies demonstrating benefit of a standing on a Vibration plate on BMD. I was wondering what Dr. Beck thinks regarding this modality. I have also seen that there is a new technique for measuring BMD without radiation ( I believe it uses a form of ultrasound). It is only available in a few centers in the US and mostly used for research. Since Dexa is only recommended every 2 years, perhaps this would be a way for some of us to monitor our progress more frequently ( demonstrating a benefit on BMD may keep people motivated to stay on the program)
She completed a clinical trial on this using the Maradyne plate and the Liftmor exercises. Results have not been published.
I got REALLY excited for this podcast! This has been long in the making! LIFTMOR!!!😃
Is there a link to a video to this somewhere?
Very important for me! THANK YOU Both!!!!!!!!!!!
A friend 61yrs. Swimmer as main & only activity since teenage years. Office job so limited Manual labour & limited sun exposure. Is it no surprise they have osteoporosis. With fractures in the vertebra?
Hey Peter, have you looked into long term issues with bone density and bone strength for people with femur nails,
Wonderful episode. Thank you. Just curious what you might suggest in terms of a bone-healthy diet for a child who is lactose intolerant or an adult who is vegan. Apologies if I missed that.
I had a DEXA sore in spine of -2.2 and I am only 53. I started HRT. I have had lower back problems so I cannot imagine doing squats and deadlifts. No one I know even does that kind of stuff. There has got to be another way. I do some free weights and walk and have always watched my diet. I was obviously really low to begin with. Do sure what to do!
You would need to work up to it, weight wise. You can start the deadlift motion with a dumbbell in each hand, with the proper form you can avoid back pain and work up to heavier weights/barbell. I'm 55 and am deadlifting and doing squats with a weighted barbell.
@@kimberlyf4888 I have also seen that jumping does more for bone density than even weights so I will keep up with the weights and try to incorporate jumping. Unfortunately, once bone density is gone, it takes a lot to try to improve, so hopefully I can at least stop or slow. Astronauts going in space have to take bone density medication along with diet and exercise because of how much they loose. It is an uphill battle for sure once it is gone. Everyone under 30 needs to do what they can.
With respect … Belinda Beck is an expert amongst other experts who make it clear that heavy exercise and impact are necessary for bone stimulation. Interestingly, the NASA astronauts do similar exercises to regain bone lost in space. The studies on bone adaption are pretty consistent. Deadlift can be learned even for people with “sore” backs. There is no easy way of growing bone especially once it is lost, same as growing muscles.
@@magpiegirl3783 You should not assume when someone says they can not do something it might not be just because they are "sore" without knowing what medically in a TH-cam chat is actually wrong. She is absolutely right that you need to do a lot to regain bone loss. In the study they were lifting 150 pounds dead lift with all the other exercises.... and that barely made a difference. Exercise is always best, but there are only so many women that could lift really heavy. Key is to get the best bone you can before you are 30 as stated.... And unless Your DEXA score is really bad, and you are at point of breaking a bone for no good cause...it should not be a scare tactic. You sure don't want to hurt your self in another way for something that may or may not be a problem down the road. Exercise and diet is great for everything and should be a first line measure done the best one can.
@@stacydelmore I responded to the comment which indicated significant doubt that squats and deadlifts were out of the range of someone with back problems, osteo and that “no one” she knows does that kind of stuff. My response indicates that many experts have looked at the question of exercise for older people and inc,uses those with various problems. It has been found to be beneficial and as Belinda indicated in her talk, post menopausal women often present with other problems such as arthritis, scoliosis, etc that a trained therapist can help to manage during the Onero exercise program. I have osteoarthritis, osteoporosis, and s-curve scoliosis and mild kyphosis which has significantly resolved doing the Liftmore (Onero) program, now deadlifting 45kg, squatting 32kg after 18 months. My comment was made because many women particularly “doubt” they can manage a lifting program and therefore don’t pursue it. So you are the one making assumptions. I made no comment about “being sore” and how would you know that “only so many women” could lift heavy when thousands through the bone clinic program testify otherwise? Perhaps you might like to research Onero and find out a little more? The naysayers are probably doing themselves and others a disservice by making assumptions about women lifting heavy.
Wow .. learned a lot. At 66 I went back over my bone density test (not dexa) all my T scores were positive and same for Z scores.
I didn’t realize that T scores were based on 20yr old males … pheww .. and I’m a runner .. only just started weight training and I stay away from heavy deadlifts. 10 yr risk of hip fracture was 0.1% … great show ..
So I have the bone density of a 20yr old ??
I got a little depressed on my trail run this morning hearing that runners did not have great bone density. As soon as I got back I dug up the test …
It was going great until the entire dairy intake recommendation....really? In countries where people consumed large amounts of dairy, population has higher rates of osteoporosis and I have close family members that got osteoporosis in early 50s and consumed milk their whole lives. If nutrition is that important then plenty of calcium sources from plants. Other than this aspect of the interview, it was a good episode.
Milk and dairy are great. People consume less dairy and do less weight bearing exercise as they get older. So I am not sure that the link between too much dairy and osteoporosis is strong.
You need enough k2 and vitamin D for the calcium to go into your bones, teeth effectively
She said walking doesn't help. What about rucking? I heard that helps keep bones strong.
Walking does help, but rucking is better.
That’s exactly my thought.
@@BuddyHolly2015 It would be interesting to determine the forces generated at spine and hip, in particular, with rucking. Bear in mind that depending on the alignment, different joints experience more or less force.
@@BuddyHolly2015 It's more about high impact exercise that seems to effect bone strength. Walking isn't high impact.
Stacy simms said on another podcast that walking and rucking don't help but jumping does. 🤷
Don't forget the benefits of Magnesium and K2 also folks, great episode.
Excellent topic
1:04:00 I wonder if muscle electrostimulation has an effect on sarcopenia and osteopenia in old age
The question should be should we be substainally adding supplpliments to our children because we know most cant even cone close to what is needed for nutrision from just consuming food . They probably need labs to see what supplinents that can help witt difficencies
Is a calcium with vitamin d pill suitable for children?
Wow . “Childhood disease”
This makes me worry even more about my grandson who , because of his adhd meds, doesn’t eat well and is very thin . Supplements?
There is no magic supplement, find any sport he likes, make him play as much as possible and appetite will follow.
People are being diagnosed with osteopenia or osteoporosis in their thirties or forties, men included. Two main causes are diet and pharmaceutical use. Modern diets are too often low in (complete) protein and necessary micronutrients, vitamin D, etc.
@@ZliZliTheBull oh he is very active actually . And his parents are very diligent . Still a struggle . Weight bearing may help though ..worth a shot
Great content thank you 👍
Curious about Pilates? Helpful to bones?
If you live north of the 40th parallel in the US, I would highly advise measuring a child's Vitamin D every 2-3 years starting at age 8. There is no way in Seattle for example that kids with a modern indoor lifestyle are going to get above 30ng/mL without supplementation unless they literally live off fatty fish and egg yolks. Perhaps in TX the situation is different.
This was excellent, but it would also be really great if you would use your voice to advocate for the children whose bone health is being ruined by puberty blockers because they have parents and/or professionals involved in their lives who won't tell them that being gender non-conforming is perfectly normal and that NO ONE is "born in the wrong body." Puberty blockers permanently compromise these children's bone development and it's happening often enough that it should have been mentioned here.
I'm in Brisbane, striking distance to the bone clinic. They keep some of their protocols underwraps and I respect that. By the time I found out about them I was maybe 6 months post diagnosis and making some of the same interventions I would have with them. I'll get fresh dexa scans at the 12 month mark. If I'm not happy with where I end up the bone clinic is my next stop.
The Bone Clinic can do DXA scans in-house.
@@johnl6176 cheers if the stuff I'm already doing is working I'll just stick with that. If I'm not getting good results the bone clinic is plan b.
Thanks for the forecast! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). What's the best way to send them to Binance?
Great interview, as always! Thank you.
Anyhow, I was surprised to hear that Belinda recommends consuming dairy for calcium intake. I read elsewhere that the fact that countries where dairy consumption has been extremely low, for example in most asian countries, osteoporosis has been significantly lower than in countries with higher dairy consumption. How does that go together?
Yes I have read and heard the same many times as well. So frustrating when these professionals can’t agree
Is it dairy alone that causes this difference, or is it that the Asian diets are very different, especially in countries that consume soy and soy products such as Japan?
@@magpiegirl3783 I guess no one knows for sure what in the asian diet made their bones stronger. But apparently they’ve had much lower rates of osteoporosis when their diet was still basically void of dairy. Now that they started consuming dairy, osteoporosis is on the rise.
But if it was the soy that made the asian bones stronger, I still wonder why Mrs Beck is recommending dairy, not tofu. 🤷♂️
If you can tolerate dairy then lots of evidence for yoghurt but quite a few can't tolerate hence mixed results
does rucking help with the bone density
I think I recall Stacey Sims, PhD saying it does not. She recommends lifting.
@@lexitejeda6209 i lift also but love rucking
@@lexitejeda6209attia is a big fan of rucking? So I am confused on the recommendations. Walking with weights, weight lifting, vs doing jumps?
The locations page is part of Onero Academy. I'd post the URL but TH-cam will delete it.
Too bad she dosen't provide access to the exercise protocol for those of us that can't afford a physio therapist/personal trainer.
It's out there in the studies ...
Onero online is great
Hi, i try to identify the word at ~2:12.
At 2:08 Belinda Beck starts: "I was a a runner and a field hockey player and constantly suffered from {The word at ~2:12} and nobody could help me.
Without the spelling of the word i can not look it up in any dictionary or textbook.
Sore shins
Shin splints
sore shins, and later tibial stress injury (shin bone)
@@beyondfitrd thank You so much for Your answer.
@@TheSarah730 Thanks a lot. That was it!
What about One million women hormone study from UK and cancer. How come nobody talks about it?
Which study is this one?
@@julianafrain1896 google,en.wikipedia.org/wiki/Million_Women_Study
Re the commercial for whey protein mix. In lab experiments a couple of decades ago, whey grew cancer cells the best in a petri dish. Just sayin'.
Then estrogen positive breast cancer diagnosis means estrogen exacerbates breast cancer and you are told to diminish estrogen, causes bone deterioration.
Q. Humble request to share some more Indian Asian raw Fruits for better Gut health issues with Gallbladder
You badly missed the key point on men and osteoporosis. A man getting a broken hip at 70 with osteoporosis has a very poor recovery rate . I am sure you have all the data.
Why don't GPs recommend bioidentical estrogen hormones to their menopausal female patients?
I wonder about wrestling for bone loading teenagers
I worry about taking AIs and bone loss
Everyone watching this go find the book the hidden herbs by anette ray
How do genes impact a guy's bone health?
Shin splints
She is a bone health expert and she doesn’t really know the recommended levels of Vitamin D? Ok.
Not everyone can afford to have a personal trainer.
milk is for babies
When you get older you have to drink beer
Milk is for anyone who can tolerate it.
I have a question here: after age of 60 is diagnosed with osteoporosis with T value of -2.5, regret didn’t use HRT back then, wondering it would help to increase MD if starting HRT?
The intro is a negative agist Western stereotype ☹️🤷🏽♂️😤
Oh, be quiet. Go home to your basement