I’m so glad I found your videos! I’m on a quest for finding out information on osteoporosis. I was diagnosed with osteoporosis and told to take a pill. I questioned why I had osteoporosis. I refused the pill after I studied the process of how these drugs make your bones “Abby Normal”. I feel like being 10 years out from having bariatric surgery, being on proton pump inhibitors for 8 plus years, and not tolerating/processing protein has played a part in my having osteoporosis. My last Total protein was 5.9 but other lab values are normal. My doctor wasn’t concerned. I have put myself on Vit K2MK7 along with my daily VitD3. I do drink lactose free milk, eat hard cheese, eat low carb and am trying to stay away from wheat. I’m also adding strength and resistance to my exercise program. I’m also looking for a new doctor…. I want to kick osteoporosis to the curb! I will continue on watching your programs. I know I will learn even more new things. Thanks for sharing your knowledge and not being one of those doctors that are just passing out the pills.
Hi Kathleen, It sounds like you have identified several factors that put you at risk for osteoporosis! Consider watching our masterclass to learn more and consider our services if you are looking for the right provider.
I have just shared my storey, it gets hard to know who to follow. I have recently started on a glass of milk with rich cream everyday to try to keep weight on. Over the years I have stopped & started milk as they keep changing their mind about its goodness or not, my mother always told me to drink it.
@@LifeIsWonderful675 We test dairy whenever possible for patients as tolerance is difficult to feel for most. Lactose intolerance is relatively obvious but casein is not. Testing can help differentiate this for people concerned bone health.
Love your presentation and information. I would like to listen to you more, but could you turn down the music. It doesn't add anything, and it gets annoying. I really appreciate you!
This content is way over due. I'm going to study your videos and join the master class. Keep them coming! You present this information beautifully. Thank you and bless you!
Thank you for the Sound advice.The Dr. that got the highest increase in Bone Density was Dr.Abrahams study in Dr Gaby's book called Preventing and Reversing Osteoporosis.He got a 12 % bone density increase and they emphasized vegetal protein over animal protein in the diet he used
Thanks for introducing me to the book. I haven't read that one based on how long it ago it was written but now you've given me a reason to. It's on its way. What I can say before reading it is that just because you can improve bone health with a plant based diet doesn't mean it's the best way. It's better than a protein poor diet if done correctly but requires more grams of protein and exposes the patient to more antinutrients. I'll take a look but it won't change my mind or recommendations. Animal protein is superior for the human body than plant protein when compared gram per gram, especially when it comes to the research on bone health.
Thank you - great. I’m 75, have osteoporosis and had 3 six monthly injections. Glad I found your site. We follow keto (3 1/2 years) and fast 18-6 daily.
I have had 3 6 monthly Prolia injections with very extreme side effects which only after the 3rd one I finally worked out that these awful symptoms were caused by the injection. Side effects were extreme nausea and vomiting, exhaustion, massive head and neck pain and other more minor symptoms such as runny nose, unsteady on my feet etc etc. I am not having any further injections and although I realise to stop is dangerous, I believe the other methods I have put in place ie diet, exercise etc., will compensate.
@@jewelsmith8255 I'm sorry to hear of your side effects. I've heard this not infrequently. We always recommend for those fighting without medications to continue to test regularly to verify that their approach is working! Wishing you the best on your journey.
I took one shot of prolia I was in sever pain for 3 months never took another one will not take any drugs I will do it naturally ….my maximal facial surgeon told me that those drugs stay in your body for 15 years after you stop taking them I’ve tried them all before I got that prolia shot , the side effects where horrible..so glad I found you…
Can we please see a 1 day sample of 120 grams (breakfast, lunch, snack, dinner) of protein on a Mediterranean diet? That would be super helpful! Thank you!
Sure, here's a meal plan that includes 120 grams of protein, mostly from animal products, dairy, fruits, and vegetables, and excludes gluten, grains, beans, and nuts. **Breakfast**: - 3 scrambled eggs (18g protein) - 1 cup of spinach (5g protein) - 1 medium-sized apple - 1 glass of milk (8g protein) *Total Protein: 31g* **Lunch**: - Grilled chicken breast (200g) seasoned with herbs and lemon (55g protein) - Steamed broccoli (1 cup) (3.7g protein) - 1 large carrot, raw or steamed (0.8g protein) - 1 tablespoon of olive oil for cooking and dressing *Total Protein: 59.5g* **Afternoon Snack**: - 1 cup of cottage cheese (28g protein) - 1 cup of sliced pineapple *Total Protein: 28g* **Dinner**: - Baked salmon (100g) (25g protein) - Roasted asparagus (1 cup) (2.9g protein) - Mixed green salad (lettuce, cherry tomatoes, cucumber) with a dressing of olive oil and balsamic vinegar *Total Protein: 27.9g* **Total Protein for the Day: 146.4g**
@@Dr_DougLucasI think I can learn to eat like this, but it will take a mind shift to get away from my Triscuits, high protein oats and whole grain bread ( 4 grams of fiber per slice + almond or cashew butter & jelly). What do you recommend as a substitute if any? Also does it matter if the milk is 2% or whole? I am looking forward to your master class . I have osteoporosis 2.5 now and want to improve that . 2:52
@@cindypatrick785 Hi Cindy, dietary shifts ALWAYS feel restrictive and difficult because we get used to our favorite foods but when those foods don't serve you it's time to let them go. All of the foods you mentioned are grains. I prefer to remove them all together. There are no substitutes in my eyes. I just don't eat bread, crackers or oats. Occasionally a Nut Thin which my kids eat. Milk should be as natural as possible. Whole fat or better yet fermented in yogurt or kefir.
@@Dr_DougLucas fortunately I really like Greek yogurt! But I’ll switch from 2% to whole fat. I add a few walnuts and berries. I used to use a little honey but I’m getting used to just the sweetness of the berries 🙂
Love that you recommend the Mediterranean diet. I love eating Mediterranean. It is so easy, and tasty. I've been eating it for a while and seems like I like the recipes from Creet the best. Another plus, it's not that expensive either, which is a plus for many right now.
🙏🏻🙏🏻🙏🏻 thank you so much I'm glad I found your channel , I was diagnosed with osteoporosis last year at age 39 after years of disordered eating and 11 years of amenorrhea I was diagnosed March of last year 2022 but I refused medication I've been on a journey to treat osteoporosis the natural way through good nutrition exercise and supplements I've also worked on my eating disorder I feel there's so much I need to learn especially when it comes to diet , my old I was always low calorie high carb very low protein mostly plant fat , I used to do cardio for hours and never eat enough food but this time I think I'm on the right track but I want to know everything about nutrition for osteoporosis I'm glad I found this channel Thank you 🙏🏻
Hi Maria, You are welcome! I wish you well on your journey. Consider joining our free masterclass to learn more about how you can manage osteoporosis naturally.
Great content- thank you so much! (I just found you on a podcast today.) A little about me. I went plant based for about a year attempting to lower my cholesterol and A1c with negligible results. I have low grade osteoporosis, have taken inhaled steroids for asthma for years, and acid reducers for Gerd for a long time. In the past 6 months I have added animal products back into my diet and have cut out added sugars, real and substitutes. I eat Mediterranean diet style now. In a short period of time my cholesterol came down about 20 points after cutting out the added sugars move. I now am understanding that insulin resistance leads to cholesterol issues, which I hadn't connected in the past. I also realize now that fake sugars are just as inflammatory as "real" sugars. Thank you for verbalizing what makes so much more sense to me than I've ever heard before. I'm due again for bloodwork in July and am super curious what months of these new practices will show me. I'm hoping for a below 200 chol.- mine is 215- and an A1c below 5.7 which I'm at now. Note- In the past I consumed a Lot of artificial sweeteners pretty much all day long for years. I'm hoping this is what caused the insulin resistance and chol issues... we shall see. 🙂
Hi Audrey, Great comments. Thanks for sharing your story. The effects of artificial sweeteners is curious and seems to be inconsistent. I see some consuming these without issue but am concerned with the literature showing possible harm. I consume a little bit in general avoid and recommend my patients do the same. More to come on this topic. I hope your new labs look great!! I find that cholesterol only changes by about 20% with optimized diet and sometimes those changes don’t support other needs.
@@Dr_DougLucas exactly! taking away the animal proteins didn't do my bones any good...but it wasn't for that long. I have another question- is it a waste of time to take Vit D without K? I've been prescribed D with no K.
@@audrey3503 It's not a waste of time BUT it does work better together. Vit K serves many other roles and I recommend it to all of my patients interested in bone health and actually anything! It's a foundational recommendation for us.
Thank you for all these videos. I’m in your area but simply can’t afford to use your practice so I’m especially grateful for all your great information!
Great video! I wholeheartedly agree with your approach. The ideal diet for me is a healthy, clean Keto as I have to lose weight. It’s not always easy to maintain but I do my best. I buy all grass fed and grass finished meats and pasture raised eggs. The tricky part for me is dairy. I love cheese but not sure it’s the healthiest thing for me, especially those made from cows milk. Sheep’s milk cheese is good as well as goat cheese. I could go the rest of my life without a glass of milk. To me, it’s purpose is for baby cows, not humans hence breast milk for babies. That’s just me. Others think it is necessary. Only with a bag of Oreos for dunking, lol! I also use Stevia as a sweetener when necessary. I gave up coffee and caffeine years ago. The only soda I drink is Zevia. Thank you for a very informative video. New subscriber here. I stumbled across your video as I have osteoporosis and have listened to 2 so far. Great content!🤗🤗
At 11:02: lactose is NOT a milk protein; it is a milk sugar. It is broken down by lactase, an enzyme in the stomach. Some adult people lack lactase in sufficient amounts to deal with fluid dairy products. They typically can tolerate fermented dairy like yogurt and cheese, because the lactose has been predigested by the lactobacilli which are the basis of yogurt/cheese formation.
Many doctors/bloggers stress the importance of nuts, and so I have usually wondered as to where I could buy these. Now, I'm consoled to hear you say that while they are beneficial, they aren't really that necessary. I don't have to feel sorry about being unable to eat them even if I eat low carb with meat and veggies. Nuts are usually unavailable in our region and if they are, they are usually expensive.
Hi Paula, Nuts can be a source of micronutrients and dietary fat when sourced well but as I say here the risk of nutrient depletion is concerning and they are a challenge for those that struggle with metabolic health and weight. You don't need them!
Really good info here. Totally agree. Primary protein is key. Not secondary proteins. I track it to make sure i get enough every day. I add whey proteins as well. Really important to bone strength. I did the calculation of how much you need every day especially as you age. I eat lots of bio available veggies like collard greens plus sweet potatoes too. I ate a vegetarian diet for years. Pretty sure it is not the best for osteoporosis.
@@Dr_DougLucas I lost 1 kidney and Stage 3 CKD. But normal labs due to strict kidney failure diet. I get protein in urin which is not OK. I am confused how much protein to eat with CKD. I hope to reverse my Ostioprosis.
@@teresa9760 This is an unfortunate unknown. Our CKD patients work with their renal team to maximize intake and follow labs but this has to be done carefully. I don't make blanket recommendations for anyone with stage 3 CKD.
Hi, this was very informative, especially regarding protein. I mostly am a vegetarian but now having osteoporosis, I'm going to add animal protein. Thank you
I’m a vegetarian & drink Ensure 30 grams of protein daily. I, too. have osteoporosis & have broken my leg from a fall. However, I could never go back to eating animals.
@@uwsgrrrl9981 That's a choice you are free to make. I have a few patients that choose to avoid animal products and we are able to get them to adequate protein but it's tough for sure. Wish you the best on your journey.
My osteoporosis has worsened, and I was glad to watch your video. I see areas where I can naturally improve my diet. I have been plant based with little protein, so will add animal protein like lamb, chicken and fish.
I am dismayed to hear you advising against nuts and beans and promoting animal products. I have been avoiding animal products (about 90% of the time) and eating beans, legumes, quinoa etc. My father died with Alzheimer’s so I’ve been researching brain health and gut health. I follow doctors on instagram who are very successful neurosurgeons and neuroscientists and a well published gastroenterologist who all advise eating a vegan diet for optimal brain and gut health. I eat lots of vegetables and a moderate amount of fruit. Very little sugar and junk food. I’m 63 and garden and up until lat winter I shoveled copious amounts of snow, so I’m not sedentary or overweight. I just got my DEXA report and my L1-L4 is at -3.5. I do wonder if my thyroidectomy may have something to do with my bone loss. Never been on steroids. No drinking or smoking. There is so very much conflicting information out there.
@@nitafair Proof is in the pudding. In my book I review the research but the short is that vegans and vegetarians have higher fracture risk. When they enter my practice we track macros and they are nearly always protein deficient. One cannot build bone without adequate buildling blocks. Beans, grains, nuts and veggies may have some protein but are not protein sources. Consider reading the full chapter in my book available on Amazon.
Very informative. I was Vegan for 3 years and Vegetarian for 4 years. Recently diagnosed with Osteoporosis 3.2 Dexa scan. I now eat fish. I love fruit and vegetables. Unfortunately I must give up sweets and carbs. I have been going to the gym 3 days a week and am now a trampoline owner! I found this video very helpful but I don’t like meat. IGetting my protein up to the proper level is going to be my goal among kicking carbs to the curb. I am m taking supplements for my bones. Too long to explain the details but if you could just let me know if fish is OK? Thanks Lauri Castro
Hi Lauri, Congratulations on taking control of your health and getting granular on your goals. We encourage everyone but especially our vegetarians and pescatarians to use a tracking app to track protein intake. You could use it to track carbs too. We start with 1g/lb of desired body weight and try to get that in 3-4 meals/day. Doing that with vegetarian sources with fish is possible but challenging, especially if you are attempting to reduce carbohydrates. Fish as a protein source is wonderful but eaten daily may expose the eater to heavy metals and other pollutants in our oceans and waterways. Biasing toward smaller fish can help. Smaller fish like anchovies, sardines etc. They don't bioaccumulate toxins like larger fish. Fish in general doesn't provide the same level of some of the nutrients of red meat either. B12, creatine, iron and more. You don't have to eat red meat but it helps to understand what a diet without it will need to replace and consider replacing those things. Again, tracking can help identify deficiencies. I hope that helps.
Hi, Thanks for your comments. I too don't care for red meat but do add turkey and lots of different kinds of fish. My dr said BMD is the gauge and not the Dexa. Either way, I've changed my diet.
I so appreciate your approach, especially when it comes to shining a light on the way social media can distort information. I will say this about a PB diet. My arthritis, especially in my knees, feels better because on a PB diet, I've lost weight. Also, I am eating many nutritious foods, and I have eliminated refined sugars. There are so many factors involved, and while it is disingenuous for youtubers to claim that it is the elimination of meat that leads to the improvement, I've learned on PB to pay attention to connection between choosing healthier foods and my health. That said, I think you are an excellent teacher!
Hello I am new to this video. I need to lose weight,so I been going plant forward However you mentioned PB? What is the PB diet. I looked up the Mediterranean diet.it looks complicated??
@@teresaswasey9219 hi there. Losing weight and building bone are two separate and not very compatible goals. I recommend my patients pick one or the other. Plant forward to the extent of vegan or even vegetarian is not ideal for either. Protein deficient and carb heavy for most results in weight gain and bone loss.
I don't have any issues drinking A2 protein whole milk, however I choose to consume cottage cheese, full fat and organic grassfed, pasture raised products or the yogurt from bellwether brand. It's the best you can get at Costco. I see wholefood market carry this brand but more expensive. And yes I follow mediterranean diet for many decades.
Lots of great information! I've been doing protien forward for about 3 years now. I find it difficult to eat as much protien as I should. I get very full. My last bone density test showed no significant improvement, so my doctor wants me to go on meds, I'm not doing that! I consider no more bone loss an improvement and will try to do better eating and excersizing.
Thank you for sharing! We'd love to have you join us for a master class to help you on your journey: www.optimalbonehealth.com/bone-foundations-master-class
Thank you for your work and willingness to help. Your take on milk confused me completely. Dr Mark Hyman and Dr. Todd LePine say that every glass of milk you drink increases your chances of getting osteoporosis. I have heard Dr Hyman also say that in countries where they don't consume milk there is almost no osteoporosis. I would love to know what is correct. All the best.
Hi Deborah, I've heard their take on milk and I respect their opinions but I think there is more nuance to the question. Looking at a culture that doesn't drink milk from an epidemiology perspective will create a tremendous issue with confounding variables. Why do they not drink milk? What else do they not do or do do that would improve their bone. Dairy is inflammatory to a large percentage of the population. We test Whey and Casein tolerance as well as options like other mammalian dairy to find the right fit. I don't think we need to avoid a good source of dietary fat, calcium, vitamin D and other nutrients to improve our bones. That doesn't make sense. However, knowing if someone tolerates dairy is an important and answerable question. For many getting adequate calcium through diet without dairy is tough. Taking more calcium supplementation than necessary has risks. So, I recommend finding the dairy that you can tolerate, if any and use it to your advantage. I hope that helps.
Wow! I just asked you about your personal diet a few days ago and look what showed up in my feed today! It’s so interesting. In a way it adds more confusion to what is good for me. I do have a severe form of arthritis and bone loss. This sounds like it should still help my arthritis. I can’t imagine eating the amount of protein you recommend without gaining a ton of weight. I have always tried to get at least 50 grams of protein a day and I just haven’t figured out how to do that much protein. I want to join your class but I’m not home enough right now to do it. I love your videos and I find it confusing when I look at other meal plans in conjunction with your plan. I don’t eat a lot of bread but I really do crave a nice crunchy slice of sour dough bread once in a while. Will it be really bad to not completely follow your recommended diet? Am I beating a dead horse??? Thank you again. I wish you were my neighbor!!!😊
Hi!! Thank you so much for sharing this. These are general recommendations, it is always best to inquire with a specialist so that you can be provided with a custom plan specific to your needs :)
Finally a Dr who says something positive about fruit. I eat at least 5 fruits every day. I don't like most veggies but will eat leafy greens. Since I'm a poor senior existing on a small pension and don't have a lot of teeth for chewing, eating expensive grass finished beef is not an option. I rely on eggs, cheese and seafood. I have osteopenia and can't imagine how to possibly eat 150 grams of animal protein per day. It's discouraging. 😢
Your welcome. If your looking for meat on a budget look for bulk ground beef, ground chicken or cuts that are designed for stews and soups. Tougher to chew but works. Grass fed beef is better but from a nutrition perspective they are very similar. My preference is actually more strongly related to the husbandry and meat processing rather than nutrition quality!
This is one of the MOST helpful videos that I have seen on nutrition. Thank you. Two questions: What do you sub for grains and beans? I don't see a link to the free master class?
Hi Pam, The masterclass link disappeared! Don't worry, I added it back and I'll put it below. As far as what to substitute for beans and grains it depends on what you are using them for. For me neither of these have existed in my diet for years so I don't substitute anything for them if that makes sense. www.optimalbonehealth.com/bone-foundations-master-class
You provide such valuable information!. The thing is I have been diagnosed with osteoporosis, yet I have always been an avid runner, I eat a protein based diet, I have a protein shake every morning using protein powder, greek yogurt , and fruit, very little carbs and consume a large amount of veggies! I don't smoke or drink alcohol. So what I have done wrong?
Hi Debi, I hear this all the time. What have you done wrong? Possibly nothing at all or possibly things that occurred decades ago. Don't worry about what you did wrong but focus on what you are doing right. Sounds like you are crushing it. If you follow the recommendations we make and sign up for the master class where we can review more you should be headed in the right direction!
I am a vegetarian. I drink very little milk but do not eat eggs. I eat cheese. How can I maximise my protein intake? Are sprouts good? Protein powders? Thank you for helping us in so many dimensions
Hi Shaila, It's tough to get adequate protein through an exclusively plant based diet. Best sources are going to be: Soy products: Soy products, such as tofu, tempeh, and edamame, are a great source of protein for vegans. They're also versatile and can be used in a variety of dishes, from stir-fries to smoothies. Nuts and seeds: Nuts and seeds, such as almonds, peanuts, chia seeds, and hemp seeds, are high in protein and healthy fats. They're also a good source of other nutrients, such as magnesium and vitamin E. Vegetables: While vegetables aren't as high in protein as other sources on this list, they still contain some protein and can contribute to your overall intake. Some of the best vegetable sources of protein include spinach, broccoli, and Brussels sprouts. Protein powders that contain all the essential amino acids like pea protein can be helpful too. I recommend my patients get north of 1g/lb of body weight for optimal muscle and bone health.That can be done on a plant based diet but it has to be well designed and very intentional.
Wonderful info Dr! I try to get 1200mg of calcium daily and found that I love goats milk so I have one cup a day. I do find it hard to get 1200mg daily and my other options are almond milk, kale, can salmon, can sardines, and cheddar cheese. I am not crazy about eating nuts though.
Nice list! I struggle with the potential for limited bioavailability of Ca through almond milk as well as the quantity of different gums in the product. I use them as a base for smoothies only because of texture. I don't count the Ca in it toward my goals or my patients. Kale is another controversial one. Is it absorbed? Do the oxalates counter the productivity of kale? Hard to know. I've eliminated if from my diet based on how I feel after I eat it. I still recommend it for patients though.....
Dr. Lucas, thanks for make bone health videos. ??? Please correct me if I'm wrong. A few articles I have read suggests 1.6 gms of protein per 1 kg of body weight. For a person who weights 100 lbs which is equivalent to 45 kg, it would work out to 72 gms of protein per day, or 24 gms of protein per meal if the person is eating 3 meals a day. I think that is doable for most people. For active people who exercises regularly, they may need a bit more.
Thank you. There is a lot of research on this topic. 72g for a 100 lb person is reasonable. If they are trying to build bone and muscle they may benefit from more. I generally will aim at 100g even for my 100lb patients for this reason.
So many doctors really do not talk much about diet and nutrition. My cancer zometa treatments have a ton of miserable side affects. My Oncologist told me to take calcium or these treatments will cause cramping. So I started taking Citrical with vitamin D3 and Vitamin K7 type K2 to move the calcium into the bones. ( I hope its doing that. ) I have a variety of meats and leafy greens. Another unfortunate thing is I had advanced OA before my cancer was even diagnosed. Ohhhh my. 😢😊
Hi Marcia, No, they generally don't but remember that is not what they are there for at this point. The traditional medical system does not treat with nutrition therapy unless coming from RDs and even then the advice is usually limited. To get good nutrition advice you must go outside the system.
This is great! I’m glad that you mentioned the word culture around the standard American diet. I think that’s what makes it so hard for people to even contemplate moving away from it - it’s part of our culture.
@@Dr_DougLucas Funny -- I was looking at it the other way: that people don't want to give up pastries or cereal for breakfast, whole meals of mostly pasta, candy for kids on every holiday, alcohol in general to relax and unwind ... no matter what they learn about the health outcomes of those cultural norms....
I had breast cancer 3 years ago, and since that time I have been on an anti-cancer diet which consists of vegetables, fresh fruit, whole grains, beans, nuts and seeds. I have been told to avoid all dairy and all animal products, like meat. I have osteoporosis. I, literally, do not know what to do. I do use non-GMO organic soy, which I understand is good for me. I have not eaten sugar for many years. Any suggestions, please!
Hello, This is a tough one! Anti-Cancer diets are designed to push down IGF-1. Research supports that if you stay catabolic you should have a reduced risk of seeing cancer return. Unfortunately, this goes directly against how we should eat for bone and muscle health. If IGF-1 is constantly suppressed muscle and bone loss is expected. So.......what to do? This is a difficult question to answer and requires an in depth discussion of risk and desires. We would have to do this one in person.
Newbie here. Thank you for share this information. I do have Osteoporosis, just took my first Prolia Injection at the infusion center(did not like it at all), I had my thyroid removed in April of last year can't seem to shake this weight issue now (Ive never had a weight issue). I am joining your master class, any an all iformation will be apperciated, Thank you in advance.
This sound about right to me! ❤. Not sure not expert but will ask nutritionist! I like how you mentioned your tolerance meaning for people that are diabetic or had a metabolic issues!!!
Really interesting videos. Glad i found your channel. Me and my son have OI, mild form thankfully, but a lot of this applies to us to build the bones up. Ive ordered the supplement of calcium with d3, and K - M-7. Think we lack this patient care in the UK, hard to know which info is the best. I know the there isnt much data or evidence on collagen supplements (type 1) to help bones but guessing it might help with the bone strength? thanks.
Again I thank you for providing this information for us it’s very kind of you. I’ll be back another time in the near future. God bless you and give you peace and excellent health. ☺️
I’m questioning the suggestion of drinking milk. I have heard so many osteoporosis experts say that cow milk is the worst and that one glass per day can increase the risk of osteoporosis by up to 9%! I would like to see your supporting evidence that is pro-milk. The dairy industries ( in bed with government) did a fine job of marketing to raise consumption and profits . It is shown that countries where dairy is consumed most ( Scandinavia) have the highest rate of osteoporosis.
Hi Anita, I hear this concern frequently. I'd love to know who you are referring to when you say osteoporosis experts. I know Todd Lepine, Mark Hyman and others with IFM background hold this belief. I have placed this topic on my short list to review more but for now I'll stick to my guns and say that dairy WHEN TOLERATED is a good source of bioavailable calcium and dietary fat. There are many caveats here though. First, it must be full fat and minimally processed. Regular skim milk is not milk. It's sugar water. Everything in between has variable degrees of goodness and concern. For those that don't tolerate it, about half my patients, it's not a good option. We will often use functional testing to verify if this is true. All industry is tied to government but dairy and agriculture is the least. Crop subsidies dominate the government ties with animals left out in the cold. Just look at the cost of grains versus meat to see the difference. The need to have a seat at the table in government decision making is crucial to any food industry success. That's a government issue, not a farming issue. I don't think we can fault them for their attempts to survive. Lastly, epidemiology as a tool for answering questions about specific food items is extremely flawed. There are too many variables to draw meaningful conclusions. Epidemiology should only be a starting point for a hypothesis to be studies. Nutrition research so often leans on this type of study and even uses it to create policy which is sad. More to come from me on this topic. I'll have the team dig deeper.
Great content. Why are some endocrinologists (mine) so against a TBS for a male (me). Yes, I understand that it was developed for females. I had to go over my doctor’s head to the department head before I got a TBS.
Hi Ralph, TBS as you know is an attempt to objectify quality of bone but has weaknesses. Arthritis, previous surgery and deformity all can make the data invalid. I haven't seen the sex discrepancy but I'm not surprised. I've gone away from ordering TBS and look for REMS whenever possible. I don't find the data particularly helpful from TBS.
I appreciate your presentations very much; they are very informative. I would strongly encourage you though to reduce the number of images (and sound effects) that after a short while become very distracting and to be honest, a bit annoying. Thanks so much for what you do and offer.
Hello doc I appreciate your very informative discussion on bone health I am interested on presentation about spinal compression fractures how to manage it and if there is a way to reverse it coz I am suffering pain from it God bless Thank you in advance
Great question! 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. 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.drdouglucas.com/healthspan
Hi Janice, In short. Yes, protein shakes can be a great way to meet your daily protein goals! They are convenient, versatile, and can help you hit your macros in a tasty way. I recommend whey if you can tolerate it or beef isolate from a company like Equip. I always prefer whole foods when possible but it can be tough to hit protein goals in our busy schedules.
@@cynthiawagstaff2185 our experience is that protein in sufficient but not too much quantity like 20-30g per serving in a mixture without carbohydrates does not spike glucose. We use CGM data to verify this in many patients. If someone is seeing spikes with a protein shake we I quite as to what else is in it.
Great info, I just subscribed! Since I have an autoimmune disease (Graves), I've eliminated night shades and grains from my diet. I have osteoporosis, so its been slow going trying to rebuild bone through diet and exercise.
Hello! Don't feel bad. It's generally always slow going to build bone but it is possible. Autoimmunity can make things more challenging too. I encourage all my patients to make sure they are using some kind of tool to verify improvement objectively and adjust their program accordingly!
@@mtngrl5859 Great question! DEXA as you said is only a measure of bone density and mineral quantity not quality. I recommend and help my patients find an Echolite REMS which is an ultrasound device that measures both density and quality. It's probably not perfect either but seems to be better and a great tool if it's available.
I seed cycle for hormonal health. I eat the seeds ina a smoothy with berries and kefir. This is what naturopath commented about me doing this: "Berries and other fruit contain citric acid which pulls minerals from the bones. Sugar in foods hinders minerals so you lose some of the minerals in the seeds. It would also hinder any vitamin C and minerals taken within the next six hours." I would really appreciate your considered opinion about this.
Not sure what they are trying to get at there. I think they are looking at a possible mechanism but that’s not been demonstrated in literature that I’m aware of.
Totally agreed with the protein aspect of nutrition. However, in reality, consuming 1 gram per lb of body weight is not easy. Could you do a presentation with “protein supplement” options? There are so many products in the market, more choice, more confusion. I am mostly concerned with the safety of the products such as manufacturing procedure. Appreciate your presentation and thanks.
Hi Grace, Well said. It's not easy but if you consider our ancestral diet in most cultures it's what our bodies are used to. Our abundant processed foods have made calorie consumption easy but nutrient consumption difficult. I will put protein supplements on the list but remember that it's better to get nutrition from whole food sources! An optimal diet doesn't include protein powders but realistically they can be helpful in our modern world.
Thank you for taking the time to answer EVERY question. I just saw another viewer’s question re: body weight and protein consumption. Unfortunately, I am the opposite, I am almost 5’7”, weigh 110 lb. I totally understand the importance of protein intake as it is the building block for bone, muscle etc. I am a slow eater with a busy life. Getting 110 grams protein from diet will mean a full-time job😂! I eat mostly home-made food, rarely any processed food just because I don’t like it. At 61-62, my blood work results are golden with >100 HDL and
Thank you for the good information I like more topics about osteoporosis because I was diagnosed and really confused what supplements and diet I will stay with. Thanks
@@maryromero2599 Thank you for watching! It can certainly be confusing. Consider joining us for our masterclass to learn more at: www.optimalbonehealth.com/bone-foundations-master-class
Hi Grace, Apologize for the delay. Your question go filtered to promotional by TH-cam! I assume you are eating a plant based diet? Otherwise eating 110grams of animal protein is easy. at 7g/ounce you're looking at 15 ounces which can then be split with dairy if tolerated to bring that down to two servings of 6 ounces and additional sources. I eat 200g per day. 110 is very attainable.
Hi Petra, For most people dairy does not cause an increase in serum cholesterol. Some people are sensitive to the saturated fats in dairy and can see a rise in cholesterol but most do not. Sources of calcium other than dairy include : 1. Broccoli 2. Kale 3. Soybeans 4. Firm Tofu 5. Sardines 6. Oranges 7. Salmon 8. Spinach 9. Collard Greens 10. Almonds
Hi thanks for your content!! Regarding nuts, grains and beans, is your objection to these mainly tied to the antinutrient content or the omega6s? If the former, does soaking or sprouting not reduce or eliminate this problem? I do probably consume waaay too many sprouted nuts and seeds!!
Hello, My objection to these foods is for the reasons you mention and also the carbohydrate content. I find for many these foods are inflammatory and not as well tolerated as they think! Preparing these foods to reduce antinutrients does help. Sprouting, fermenting and boiling are the best ways and many people can tolerate these when prepared like this. Some of our patients do enjoy these foods but to start we often eliminate them to get people on track.
Hi, finally a video with everything I have been saying . It's scandalous it's a ongoing trial with no answers . I get bullied that it's the right thing to do to take the drugs ....... I refuse and have been self managing a diet exercise and vitamins and minerals route...
Meant to say great video presentation and have signed up for the next free one . Thanks I can now show my gp this every time they badger me ... I had 2x Aunties have crumbling spines post meds .. and I have 3x wedge fractures and a T-3.3 score . But due a new deal soon . Keep up the good work. 👍 sue
More good info, Dr. Doug! I didn’t know that about nuts. They show up on so many lists as what TO eat. I’ll make sure to limit them a little more. As always, thank you for the informative content!
Yes, I think they are over recommended as a source of nutrition. While they do have positive attributes they should not be a major part of the diet for all of the reasons I mentioned!
Thank you very much for this presentation on osteoporosis,I have learnt a lot as I have just been diagnosed of osteopenia, please kindly talk on the effects of hysterectomy caused by cervical tumors
Hi Lynn, CKD is a challenge for sure. Do the best you can and ask your team how hard you can push those boundaries on protein intake. Sometimes there is wiggle room.
As I was watching this video I was eating Fage lactose free yogurt. 🙂 I was going to add Whey isolate to my diet. I am lactose intolerant. I tried whey concentrate could not tolerate it. What are your thoughts on Whey Isolate? The higher cost is not an issue. Bone health is extremely important. I appreciate your short concise videos which thoroughly dissect bone health studies and provide comprehensive information on bone health.
@@Dr_DougLucas I will try the Equip Chocolate Beef Isolate right after my gym workouts. Thank you! I am excited about attending your master class next Wednesday.
Thanks for posting this, very helpful. I had a clarifying question: is the recommended gram of protein per desired POUND of bodyweight, or per KG of bodyweight?
Hey Dr. Doug. Do you have any data on the country/countries with the lowest incidence of osteoporosis? And conversely the one(s) with the highest rate? Maybe the epidemiologic data can give clues about how to protect ourselves better. Thanks for your (and your assistants') attention :)
Hi Joseph, That data is available but we have to scrutinize epidemiology VERY carefully and not draw conclusions as to causation. Really this type of data should be used to create hypothesis for study, not recommendations for treatment.
Dairy... Turned out for me Casin in Dairy was causing pins & needles "inflammation" Yogurt Ok Pepper Jack, Blue Cheese. Never did like Milk, I don't miss cow milk.
Hello, I am relieved I found your channel after reading so much information that did not seem correct. I hope the level of detail is OK here for me to share. I have iron-overload from using cast iron pans for 40 plus years for all our cooking. It is a factor in severe tooth decay, and, bone loss. We are eating as you describe in this video and grow a lot of our food. I want to stat lifting but even the physical therapist could not give me good information. I am in "great shape" (compared to a stiff and ill population.) Pretty bad sarcopenea due to cortisol/HPA axis damage from stress and no sports due to my workload. Trying to get a handle on my electrolytes because of severe leg cramps in the a.m. Increasing salt and D3 helps some. I signed up for the Masterclass so hopefully you will have suggestions there? Or, might you be able to do a video on Iron overload? Thank you for caring about our bones.
Tamara, Thank you for sharing your story. Iron is an interesting element and mineral. There are a lot of tools we can recommend for you through the masterclass. I look forward to seeing you there.
It seems that almost all of the supplement makers are or have switched to plant sources for all of their products. Even amino acids. I am afraid that makes it really hard for someone who has a lot of problems such as multiple autoimmune diseases and 4:08 osteoporosis to get the amounts of nutrients they need. It is refreshing to hear someone who doesn't think the plant-based diet is the perfect answer for good health.
What about a protein requirement for people with hypecalciuria? My doctor says that excess protein significantly increases calcium loss in people with hypercalciuria. I was diagnosed with osteoporosis and my doctor thinks it is due to the fact that I have hypercalciuria. He told me to limit my salt intake to 1500 mg, limit protein to 1 g per kg of body weight and he put me on thiozide diuretic. It would be nice if you could do a video about hypercalciuria. This condition causes kidney stones and bone loss.
It’s a difficult topic because hypercalciuria is often diagnosed as a disease but it’s also a symptom of metabolic restricting salt and protein will make the metabolic imbalance worse. This is a topic we would have to address with a comprehensive review of labs.
Are you familiar with the Adventist study that went over a period of several decades observing Vegan versus carnivores versus vegetarian’s? After watching many thousands of people had showed, the animal eaters died, the youngest second came vegetarian‘s, and Vegan‘s lived the longest. What do you say about that?
I say that you can look at the Mormon Salt Lake study of a similar population that has longevity and similar other factors that would impact longevity as Adventist populations. Mormons eat meat, Adventists don’t. No difference between the two. Biggest issue with Adventist study is that to be a part of their population you have to avoid meat. Those that choose not to live in that society are by definition breaking that rule and likely others. They are more likely to participate in other unhealthy behaviors. I don’t consider this study significant at all.
This gives me hope. I’ve rapidly list bone after going off hormones due to cancer scare (it wasn’t). Anyone in South Africa here (preferably Durban) and can recommend where to go for functional testing. I was only put on calcium and vitamin D 7 and lost 10% in my spine from osteopenia to osteoporosis within 18 months.
I’m glad you found this helpful! Unfortunately, I don’t know anyone in your area who could be helpful. Keep looking and see if you can find someone who does similar testing. We do offer international options as well, but our ability to provide services as limited because of international law. Reach out to our team for more information.
That is a challenge and yes, you are correct. Anti-cancer diets and diets that support bone and muscle growth are contradictory to each other. I tell my patients to pick their battles and use what tools they can.
Thanks for the information. Could intermittent fasting (not for weightloss purposes, eating sufficiently but in a time restricted "window") be beneficial for bone density? Thanks.
I don’t see how it would be for most. It’s difficult to get adequate protein in without fasting and harder with. It’s possible but more challenging. The only benefit I see would be for someone with metabolic disease such as diabetes where insulin resistance and inflammation from it would negatively impact bone.
In this video and some of the others I've watched, you state that certain foods are acceptable "depending on your carbohydrate tolerance." Can you explain what you mean by that? Are you talking about possible food sensitivities? Or something related to sugar? Or individual metabolism and how individual bodies process carbs? Thanks in advance for your answer.
Hi there. This is a term I learned from my wife Dr Ashley Lucas. She has a TH-cam channel too and you could learn a lot there. In short though carb tolerance is the amount carbohydrate you can consume without negative impact on metabolic health.
Yes, check out my video, "The Best Exercise for Osteoporosis. An Interview About OsteoStrong with Dr John Jaquish." if you have not. Part two will be uploaded tomorrow!
The topic of the diet in osteoporosis is very important and I am grateful that you have chosen to explain it. It has changed my outlook on the diet, because having high cholesterol value (total 250, LDL 130) I tried to avoid animal proteins, mature cheeses and all high in cholesterol products. However, I was diagnosed with osteoporosis and what should I include in my diet now? I take also 700mg of calcium supplement and am worried about the calcification of my blood vessels. What is your opinion about these issues?
Hello, Great questions. I see this issue very often and the solution is very individual. Here are some generalizations. Cholesterol. Depending on age I don't look at cholesterol as a blanket good or bad. It is a risk factor in heart disease and stroke but there is nuance as to what to do about it. We know that if you eliminate animal products cholesterol will go down. That doesn't seem to result in improved health though. I would rather my patients (and myself) eat the diet that best supports their genetics and metabolism and treat cholesterol separately if needed. Having clean arteries does you no good if you die from a hip fracture or develop dementia. Calcium worsening calcification is real. Take a look at these three videos to help you in your decision making around this supplement. th-cam.com/video/RqMHTrtzINs/w-d-xo.html th-cam.com/video/erat2fS7XZo/w-d-xo.html th-cam.com/video/P0dCw--9LPY/w-d-xo.html
Sorry it was loud for you. This seems variable from platform to platform. Regardless we have removed the background music from our newer videos. Check out the 2024 updated video on diet for osteoporosis.
If you take any item from the Mediterranean diet, such as brocolli and say that it is helping your osteoporosis, then I'd say OK. Then the next item they have such as starchy vegetables, Sweet potatoes, and carrots. I have never heard of those vegetables helping osteoporosis so you can take those out too. Any item by itself should be looked at as to whether it is helping the osteoporosis or not. Put them altogether just makes a pretty plate.
Dr Lucas seems to know what he is talking about. All the vegans and vegetarians should know that there are many MD’s promoting keto/carnivore diets. They point out that many veggies have anti nutrients, block the absorption of nutrients and don’t provide necessary nutrients. Many people have metabolic issues and absolutely can not tolerate carbs. Just look at the epidemic of diabetes, pre diabetes, high blood pressure and obesity. The number one risk factor for heart attack and stroke is diabetes! Not high cholesterol.
I’m curious as to why you didn’t recommend almond milk to supplement lactose intolerance for cow’s milk? Also, nuts are extremely healthy, especially almonds. They are loaded with calcium.
I’m not a fan of nuts for nutrients. Almond milk is high in calcium but from both calcium in the almonds but also frequently added. I consider this calcium the same as supplementation. Almond milk is often made with gums and binders which can impact gun health. Additionally the water needs to produce almonds in Ca is bad for the environment. Lastly, almonds are not universally tolerated. All that to say. I don’t love almonds.
The Mediterranean diet recommends small amounts of meats and certainly wouldn’t recommend the levels of animal protein advocated in this diet. But I agree as a dietitian that it is the best meal plan for overall health and is anti-inflammatory so is very helpful for people with arthritis, which I imagine is also common in those who have osteoporosis. On what research studies have you based your 1 gm pro per pound of body weight recommendation?
Hi there. The Mediterranean diet is poorly defined and can be manipulated to support a nearly carnivore or vegan approach to eating. I base my recommendations off the work done by Dr. Donald Layman and others who look closely at optimal amino acid consumption.
I’m so glad I found your videos! I’m on a quest for finding out information on osteoporosis. I was diagnosed with osteoporosis and told to take a pill. I questioned why I had osteoporosis. I refused the pill after I studied the process of how these drugs make your bones “Abby Normal”. I feel like being 10 years out from having bariatric surgery, being on proton pump inhibitors for 8 plus years, and not tolerating/processing protein has played a part in my having osteoporosis. My last Total protein was 5.9 but other lab values are normal. My doctor wasn’t concerned. I have put myself on Vit K2MK7 along with my daily VitD3. I do drink lactose free milk, eat hard cheese, eat low carb and am trying to stay away from wheat. I’m also adding strength and resistance to my exercise program. I’m also looking for a new doctor…. I want to kick osteoporosis to the curb! I will continue on watching your programs. I know I will learn even more new things. Thanks for sharing your knowledge and not being one of those doctors that are just passing out the pills.
Hi Kathleen,
It sounds like you have identified several factors that put you at risk for osteoporosis! Consider watching our masterclass to learn more and consider our services if you are looking for the right provider.
I have just shared my storey, it gets hard to know who to follow. I have recently started on a glass of milk with rich cream everyday to try to keep weight on. Over the years I have stopped & started milk as they keep changing their mind about its goodness or not, my mother always told me to drink it.
@@LifeIsWonderful675 We test dairy whenever possible for patients as tolerance is difficult to feel for most. Lactose intolerance is relatively obvious but casein is not. Testing can help differentiate this for people concerned bone health.
Love your presentation and information. I would like to listen to you more, but could you turn down the music. It doesn't add anything, and it gets annoying. I really appreciate you!
Thank you for the feedback. I'll send those comments to my editing team.
I also prefer the video’s without background music.
Honestly, we are getting free information. I think we could accept the format.
I'd prefer no music but at least it's not loud enough to make the presentation hard to understand
Agree the music is really distracting
This content is way over due. I'm going to study your videos and join the master class. Keep them coming! You present this information beautifully. Thank you and bless you!
I appreciate that! Thank you for watching.
Great information
Thank you for the Sound advice.The Dr. that got the highest increase in Bone Density was Dr.Abrahams study in Dr Gaby's book called Preventing and Reversing Osteoporosis.He got a 12 % bone density increase and they emphasized vegetal protein over animal protein in the diet he used
Thanks for introducing me to the book. I haven't read that one based on how long it ago it was written but now you've given me a reason to. It's on its way. What I can say before reading it is that just because you can improve bone health with a plant based diet doesn't mean it's the best way. It's better than a protein poor diet if done correctly but requires more grams of protein and exposes the patient to more antinutrients. I'll take a look but it won't change my mind or recommendations. Animal protein is superior for the human body than plant protein when compared gram per gram, especially when it comes to the research on bone health.
I'm vegan ..and my last bone density increased by 11%...
@@esthermitchell7131 that's great! I always say it can be done. It's just much harder. Great job!
@OptimalBoneHealthwithDrDoug Thank you Doctor.
Thank you!@@esthermitchell7131
Great information. Love how you showed the actual diary products. Thank you for sharing.
Glad it was helpful!
Thank you - great. I’m 75, have osteoporosis and had 3 six monthly injections. Glad I found your site. We follow keto (3 1/2 years) and fast 18-6 daily.
Your welcome!
What injections have you had? I learned that an infusion I was going to have actually made bone brittle, so I declined.
I have had 3 6 monthly Prolia injections with very extreme side effects which only after the 3rd one I finally worked out that these awful symptoms were caused by the injection. Side effects were extreme nausea and vomiting, exhaustion, massive head and neck pain and other more minor symptoms such as runny nose, unsteady on my feet etc etc.
I am not having any further injections and although I realise to stop is dangerous, I believe the other methods I have put in place ie diet, exercise etc., will compensate.
@@jewelsmith8255 I'm sorry to hear of your side effects. I've heard this not infrequently. We always recommend for those fighting without medications to continue to test regularly to verify that their approach is working! Wishing you the best on your journey.
I took one shot of prolia I was in sever pain for 3 months never took another one will not take any drugs I will do it naturally ….my maximal facial surgeon told me that those drugs stay in your body for 15 years after you stop taking them I’ve tried them all before I got that prolia shot , the side effects where horrible..so glad I found you…
So glad to hear fruit helps with bone quality. I didn’t realize nuts are inflammatory! Yikes! I eat walnuts, almonds and pumpkin seeds every day!
Thank you for watching!
Can we please see a 1 day sample of 120 grams (breakfast, lunch, snack, dinner) of protein on a Mediterranean diet? That would be super helpful! Thank you!
Sure, here's a meal plan that includes 120 grams of protein, mostly from animal products, dairy, fruits, and vegetables, and excludes gluten, grains, beans, and nuts.
**Breakfast**:
- 3 scrambled eggs (18g protein)
- 1 cup of spinach (5g protein)
- 1 medium-sized apple
- 1 glass of milk (8g protein)
*Total Protein: 31g*
**Lunch**:
- Grilled chicken breast (200g) seasoned with herbs and lemon (55g protein)
- Steamed broccoli (1 cup) (3.7g protein)
- 1 large carrot, raw or steamed (0.8g protein)
- 1 tablespoon of olive oil for cooking and dressing
*Total Protein: 59.5g*
**Afternoon Snack**:
- 1 cup of cottage cheese (28g protein)
- 1 cup of sliced pineapple
*Total Protein: 28g*
**Dinner**:
- Baked salmon (100g) (25g protein)
- Roasted asparagus (1 cup) (2.9g protein)
- Mixed green salad (lettuce, cherry tomatoes, cucumber) with a dressing of olive oil and balsamic vinegar
*Total Protein: 27.9g*
**Total Protein for the Day: 146.4g**
@@Dr_DougLucasI think I can learn to eat like this, but it will take a mind shift to get away from my Triscuits, high protein oats and whole grain bread ( 4 grams of fiber per slice + almond or cashew butter & jelly).
What do you recommend as a substitute if any?
Also does it matter if the milk is 2% or whole?
I am looking forward to your master class .
I have osteoporosis 2.5 now and want to improve that . 2:52
@@cindypatrick785 Hi Cindy, dietary shifts ALWAYS feel restrictive and difficult because we get used to our favorite foods but when those foods don't serve you it's time to let them go. All of the foods you mentioned are grains. I prefer to remove them all together. There are no substitutes in my eyes. I just don't eat bread, crackers or oats. Occasionally a Nut Thin which my kids eat. Milk should be as natural as possible. Whole fat or better yet fermented in yogurt or kefir.
@@Dr_DougLucas fortunately I really like Greek yogurt!
But I’ll switch from 2% to whole fat.
I add a few walnuts and berries.
I used to use a little honey but I’m getting used to just the sweetness of the berries 🙂
@@Dr_DougLucas what about popcorn as a bedtime snack?
Love that you recommend the Mediterranean diet. I love eating Mediterranean. It is so easy, and tasty. I've been eating it for a while and seems like I like the recipes from Creet the best. Another plus, it's not that expensive either, which is a plus for many right now.
Thanks for sharing!!
Thank you for this video. I am considering the Mediterranean diet. I think olives are important to eat and extra virgin olive oil.
Med diet is great. Always wins out compared to any other "named diet."
🙏🏻🙏🏻🙏🏻 thank you so much I'm glad I found your channel , I was diagnosed with osteoporosis last year at age 39 after years of disordered eating and 11 years of amenorrhea I was diagnosed March of last year 2022 but I refused medication I've been on a journey to treat osteoporosis the natural way through good nutrition exercise and supplements I've also worked on my eating disorder I feel there's so much I need to learn especially when it comes to diet , my old I was always low calorie high carb very low protein mostly plant fat , I used to do cardio for hours and never eat enough food but this time I think I'm on the right track but I want to know everything about nutrition for osteoporosis I'm glad I found this channel
Thank you 🙏🏻
Hi Maria,
You are welcome! I wish you well on your journey. Consider joining our free masterclass to learn more about how you can manage osteoporosis naturally.
@@Dr_DougLucas thank you 🙏🏻
where do I join the Master class?
@@MariaBrinks25 You should be able to register in this link
www.optimalbonehealth.com/bone-foundations-master-class
@@Dr_DougLucas awesome thank you so much 🌹
Good luck with your journey! You’re awesome ❤
Great content- thank you so much! (I just found you on a podcast today.) A little about me. I went plant based for about a year attempting to lower my cholesterol and A1c with negligible results. I have low grade osteoporosis, have taken inhaled steroids for asthma for years, and acid reducers for Gerd for a long time. In the past 6 months I have added animal products back into my diet and have cut out added sugars, real and substitutes. I eat Mediterranean diet style now. In a short period of time my cholesterol came down about 20 points after cutting out the added sugars move. I now am understanding that insulin resistance leads to cholesterol issues, which I hadn't connected in the past. I also realize now that fake sugars are just as inflammatory as "real" sugars. Thank you for verbalizing what makes so much more sense to me than I've ever heard before. I'm due again for bloodwork in July and am super curious what months of these new practices will show me. I'm hoping for a below 200 chol.- mine is 215- and an A1c below 5.7 which I'm at now. Note- In the past I consumed a Lot of artificial sweeteners pretty much all day long for years. I'm hoping this is what caused the insulin resistance and chol issues... we shall see. 🙂
Hi Audrey,
Great comments. Thanks for sharing your story.
The effects of artificial sweeteners is curious and seems to be inconsistent. I see some consuming these without issue but am concerned with the literature showing possible harm. I consume a little bit in general avoid and recommend my patients do the same. More to come on this topic.
I hope your new labs look great!! I find that cholesterol only changes by about 20% with optimized diet and sometimes those changes don’t support other needs.
@@Dr_DougLucas exactly! taking away the animal proteins didn't do my bones any good...but it wasn't for that long.
I have another question- is it a waste of time to take Vit D without K? I've been prescribed D with no K.
@@Dr_DougLucas right after I posted this response, your vid about the 3 best supplements for oseto came up on the sidebar. Got my answer- ty ;-)
@@audrey3503 It's not a waste of time BUT it does work better together. Vit K serves many other roles and I recommend it to all of my patients interested in bone health and actually anything! It's a foundational recommendation for us.
@@Dr_DougLucas K is purchased, and I already had some calcium on hand so tomorrow it ramps up. Thank you!
Thank you for all these videos. I’m in your area but simply can’t afford to use your practice so I’m especially grateful for all your great information!
Your welcome!
We are launching some lower cost options you may be interested in so stay tuned!!
Hi am very interested in changing my diet. I need to lose weight too. Is this information contained in your book? I can't write fast enough. Thankyou
Great video! I wholeheartedly agree with your approach. The ideal diet for me is a healthy, clean Keto as I have to lose weight. It’s not always easy to maintain but I do my best. I buy all grass fed and grass finished meats and pasture raised eggs. The tricky part for me is dairy. I love cheese but not sure it’s the healthiest thing for me, especially those made from cows milk. Sheep’s milk cheese is good as well as goat cheese. I could go the rest of my life without a glass of milk. To me, it’s purpose is for baby cows, not humans hence breast milk for babies. That’s just me. Others think it is necessary. Only with a bag of Oreos for dunking, lol! I also use Stevia as a sweetener when necessary. I gave up coffee and caffeine years ago. The only soda I drink is Zevia. Thank you for a very informative video. New subscriber here. I stumbled across your video as I have osteoporosis and have listened to 2 so far. Great content!🤗🤗
Thank you so much for sharing your story and for your support, I am glad you enjoyed this video!
You’re very welcome!
At 11:02: lactose is NOT a milk protein; it is a milk sugar. It is broken down by lactase, an enzyme in the stomach. Some adult people lack lactase in sufficient amounts to deal with fluid dairy products. They typically can tolerate fermented dairy like yogurt and cheese, because the lactose has been predigested by the lactobacilli which are the basis of yogurt/cheese formation.
Thank you for your feedback!
Many doctors/bloggers stress the importance of nuts, and so I have usually wondered as to where I could buy these. Now, I'm consoled to hear you say that while they are beneficial, they aren't really that necessary. I don't have to feel sorry about being unable to eat them even if I eat low carb with meat and veggies. Nuts are usually unavailable in our region and if they are, they are usually expensive.
Hi Paula,
Nuts can be a source of micronutrients and dietary fat when sourced well but as I say here the risk of nutrient depletion is concerning and they are a challenge for those that struggle with metabolic health and weight. You don't need them!
You make so much sense Doctor. Thank you for your video.
You are very welcome
Really good info here. Totally agree. Primary protein is key. Not secondary proteins. I track it to make sure i get enough every day. I add whey proteins as well. Really important to bone strength. I did the calculation of how much you need every day especially as you age. I eat lots of bio available veggies like collard greens plus sweet potatoes too. I ate a vegetarian diet for years. Pretty sure it is not the best for osteoporosis.
Pretty sure you're right. It's possible to get adequate protein through a plant based diet. It's just very difficult.
Agreee! Me too! Trying to turn that around!
Getting enough protein on plant based is very easy. Getting all the vitamins, minerals and fatty acids you need isn't as easy though@@Dr_DougLucas
@@Dr_DougLucas
I lost 1 kidney and Stage 3 CKD. But normal labs due to strict kidney failure diet. I get protein in urin which is not OK. I am confused how much protein to eat with CKD.
I hope to reverse my Ostioprosis.
@@teresa9760 This is an unfortunate unknown. Our CKD patients work with their renal team to maximize intake and follow labs but this has to be done carefully. I don't make blanket recommendations for anyone with stage 3 CKD.
Hi, this was very informative, especially regarding protein.
I mostly am a vegetarian but now having osteoporosis, I'm going to add animal protein. Thank you
Thank you for being open minded. Keep us updated on your progress!
Try fish if you don't want too.much red meat
I’m a vegetarian & drink Ensure 30 grams of protein daily. I, too. have osteoporosis & have broken my leg from a fall. However, I could never go back to eating animals.
@@uwsgrrrl9981 That's a choice you are free to make. I have a few patients that choose to avoid animal products and we are able to get them to adequate protein but it's tough for sure. Wish you the best on your journey.
@@Dr_DougLucas thank you
My osteoporosis has worsened, and I was glad to watch your video. I see areas where I can naturally improve my diet. I have been plant based with little protein, so will add animal protein like lamb, chicken and fish.
Glad it was helpful! Thanks for watching.
I am dismayed to hear you advising against nuts and beans and promoting animal products. I have been avoiding animal products (about 90% of the time) and eating beans, legumes, quinoa etc. My father died with Alzheimer’s so I’ve been researching brain health and gut health. I follow doctors on instagram who are very successful neurosurgeons and neuroscientists and a well published gastroenterologist who all advise eating a vegan diet for optimal brain and gut health. I eat lots of vegetables and a moderate amount of fruit. Very little sugar and junk food. I’m 63 and garden and up until lat winter I shoveled copious amounts of snow, so I’m not sedentary or overweight. I just got my DEXA report and my L1-L4 is at -3.5. I do wonder if my thyroidectomy may have something to do with my bone loss. Never been on steroids. No drinking or smoking. There is so very much conflicting information out there.
@@nitafair Proof is in the pudding. In my book I review the research but the short is that vegans and vegetarians have higher fracture risk. When they enter my practice we track macros and they are nearly always protein deficient. One cannot build bone without adequate buildling blocks. Beans, grains, nuts and veggies may have some protein but are not protein sources. Consider reading the full chapter in my book available on Amazon.
Very informative. I was Vegan for 3 years and Vegetarian for 4 years. Recently diagnosed with Osteoporosis 3.2 Dexa scan. I now eat fish. I love fruit and vegetables. Unfortunately I must give up sweets and carbs. I have been going to the gym 3 days a week and am now a trampoline owner! I found this video very helpful but I don’t like meat. IGetting my protein up to the proper level is going to be my goal among kicking carbs to the curb. I am m taking supplements for my bones. Too long to explain the details but if you could just let me know if fish is OK? Thanks Lauri Castro
Hi Lauri,
Congratulations on taking control of your health and getting granular on your goals. We encourage everyone but especially our vegetarians and pescatarians to use a tracking app to track protein intake. You could use it to track carbs too. We start with 1g/lb of desired body weight and try to get that in 3-4 meals/day. Doing that with vegetarian sources with fish is possible but challenging, especially if you are attempting to reduce carbohydrates. Fish as a protein source is wonderful but eaten daily may expose the eater to heavy metals and other pollutants in our oceans and waterways. Biasing toward smaller fish can help. Smaller fish like anchovies, sardines etc. They don't bioaccumulate toxins like larger fish.
Fish in general doesn't provide the same level of some of the nutrients of red meat either. B12, creatine, iron and more. You don't have to eat red meat but it helps to understand what a diet without it will need to replace and consider replacing those things. Again, tracking can help identify deficiencies.
I hope that helps.
Hi,
Thanks for your comments.
I too don't care for red meat but do add turkey and lots of different kinds of fish. My dr said BMD is the gauge and not the Dexa. Either way, I've changed my diet.
@@bonniebraga1785 Well, BMD is measured by DEXA so make sure you are looking at the correct gauge.
@@Dr_DougLucas
Can you tell me a good app to track protien
@@patriciaboatman8423 We use the paid version of Cronometer with our patients.
Kefir is an excellent source of calcium and protein for people who are lactose intolerant. Vitamin D and K2 are also important.
It is! There is some lactose left usually and that can bother people with severe intolerance. Most can tolerate it though.
I so appreciate your approach, especially when it comes to shining a light on the way social media can distort information. I will say this about a PB diet. My arthritis, especially in my knees, feels better because on a PB diet, I've lost weight. Also, I am eating many nutritious foods, and I have eliminated refined sugars. There are so many factors involved, and while it is disingenuous for youtubers to claim that it is the elimination of meat that leads to the improvement, I've learned on PB to pay attention to connection between choosing healthier foods and my health. That said, I think you are an excellent teacher!
Thank you for sharing this. I appreciate your feedback!
Hello I am new to this video. I need to lose weight,so I been going plant forward
However you mentioned PB? What is the PB diet. I looked up the Mediterranean diet.it looks complicated??
@@teresaswasey9219 hi there. Losing weight and building bone are two separate and not very compatible goals. I recommend my patients pick one or the other. Plant forward to the extent of vegan or even vegetarian is not ideal for either. Protein deficient and carb heavy for most results in weight gain and bone loss.
I don't have any issues drinking A2 protein whole milk, however I choose to consume cottage cheese, full fat and organic grassfed, pasture raised products or the yogurt from bellwether brand. It's the best you can get at Costco. I see wholefood market carry this brand but more expensive. And yes I follow mediterranean diet for many decades.
Great Mary! Those are great choices.
Lots of great information! I've been doing protien forward for about 3 years now. I find it difficult to eat as much protien as I should. I get very full. My last bone density test showed no significant improvement, so my doctor wants me to go on meds, I'm not doing that! I consider no more bone loss an improvement and will try to do better eating and excersizing.
Thank you for sharing! We'd love to have you join us for a master class to help you on your journey: www.optimalbonehealth.com/bone-foundations-master-class
No bones loss is a terrific outcome. Keep it up!
Thank you for your work and willingness to help. Your take on milk confused me completely. Dr Mark Hyman and Dr. Todd LePine say that every glass of milk you drink increases your chances of getting osteoporosis. I have heard Dr Hyman also say that in countries where they don't consume milk there is almost no osteoporosis. I would love to know what is correct. All the best.
Hi Deborah,
I've heard their take on milk and I respect their opinions but I think there is more nuance to the question. Looking at a culture that doesn't drink milk from an epidemiology perspective will create a tremendous issue with confounding variables. Why do they not drink milk? What else do they not do or do do that would improve their bone.
Dairy is inflammatory to a large percentage of the population. We test Whey and Casein tolerance as well as options like other mammalian dairy to find the right fit. I don't think we need to avoid a good source of dietary fat, calcium, vitamin D and other nutrients to improve our bones. That doesn't make sense. However, knowing if someone tolerates dairy is an important and answerable question.
For many getting adequate calcium through diet without dairy is tough. Taking more calcium supplementation than necessary has risks. So, I recommend finding the dairy that you can tolerate, if any and use it to your advantage.
I hope that helps.
Wow! I just asked you about your personal diet a few days ago and look what showed up in my feed today! It’s so interesting. In a way it adds more confusion to what is good for me. I do have a severe form of arthritis and bone loss. This sounds like it should still help my arthritis. I can’t imagine eating the amount of protein you recommend without gaining a ton of weight. I have always tried to get at least 50 grams of protein a day and I just haven’t figured out how to do that much protein. I want to join your class but I’m not home enough right now to do it. I love your videos and I find it confusing when I look at other meal plans in conjunction with your plan. I don’t eat a lot of bread but I really do crave a nice crunchy slice of sour dough bread once in a while. Will it be really bad to not completely follow your recommended diet? Am I beating a dead horse??? Thank you again. I wish you were my neighbor!!!😊
Hi!! Thank you so much for sharing this. These are general recommendations, it is always best to inquire with a specialist so that you can be provided with a custom plan specific to your needs :)
Please do a show on bone and stone (kidney) desease management . Love your programming.
Yes! Thank you for watching!
Finally a Dr who says something positive about fruit. I eat at least 5 fruits every day. I don't like most veggies but will eat leafy greens. Since I'm a poor senior existing on a small pension and don't have a lot of teeth for chewing, eating expensive grass finished beef is not an option. I rely on eggs, cheese and seafood. I have osteopenia and can't imagine how to possibly eat 150 grams of animal protein per day. It's discouraging. 😢
Your welcome. If your looking for meat on a budget look for bulk ground beef, ground chicken or cuts that are designed for stews and soups. Tougher to chew but works. Grass fed beef is better but from a nutrition perspective they are very similar. My preference is actually more strongly related to the husbandry and meat processing rather than nutrition quality!
Chop your meat into tiny tiny pieces. I also put them in my blender. Tuna and salmon should be a great protein for you.
This is one of the MOST helpful videos that I have seen on nutrition. Thank you.
Two questions:
What do you sub for grains and beans?
I don't see a link to the free master class?
Hi Pam,
The masterclass link disappeared! Don't worry, I added it back and I'll put it below.
As far as what to substitute for beans and grains it depends on what you are using them for. For me neither of these have existed in my diet for years so I don't substitute anything for them if that makes sense.
www.optimalbonehealth.com/bone-foundations-master-class
You provide such valuable information!. The thing is I have been diagnosed with osteoporosis, yet I have always been an avid runner, I eat a protein based diet, I have a protein shake every morning using protein powder, greek yogurt , and fruit, very little carbs and consume a large amount of veggies! I don't smoke or drink alcohol. So what I have done wrong?
Hi Debi,
I hear this all the time. What have you done wrong? Possibly nothing at all or possibly things that occurred decades ago. Don't worry about what you did wrong but focus on what you are doing right. Sounds like you are crushing it. If you follow the recommendations we make and sign up for the master class where we can review more you should be headed in the right direction!
I am a vegetarian. I drink very little milk but do not eat eggs. I eat cheese.
How can I maximise my protein intake? Are sprouts good? Protein powders? Thank you for helping us in so many dimensions
Hi Shaila,
It's tough to get adequate protein through an exclusively plant based diet. Best sources are going to be:
Soy products: Soy products, such as tofu, tempeh, and edamame, are a great source of protein for vegans. They're also versatile and can be used in a variety of dishes, from stir-fries to smoothies.
Nuts and seeds: Nuts and seeds, such as almonds, peanuts, chia seeds, and hemp seeds, are high in protein and healthy fats. They're also a good source of other nutrients, such as magnesium and vitamin E.
Vegetables: While vegetables aren't as high in protein as other sources on this list, they still contain some protein and can contribute to your overall intake. Some of the best vegetable sources of protein include spinach, broccoli, and Brussels sprouts.
Protein powders that contain all the essential amino acids like pea protein can be helpful too.
I recommend my patients get north of 1g/lb of body weight for optimal muscle and bone health.That can be done on a plant based diet but it has to be well designed and very intentional.
@@Dr_DougLucas thank you so much for your detailed answer.
@@shailashah345 You're welcome!
Wonderful info Dr! I try to get 1200mg of calcium daily and found that I love goats milk so I have one cup a day. I do find it hard to get 1200mg daily and my other options are almond milk, kale, can salmon, can sardines, and cheddar cheese. I am not crazy about eating nuts though.
Nice list! I struggle with the potential for limited bioavailability of Ca through almond milk as well as the quantity of different gums in the product. I use them as a base for smoothies only because of texture. I don't count the Ca in it toward my goals or my patients. Kale is another controversial one. Is it absorbed? Do the oxalates counter the productivity of kale? Hard to know. I've eliminated if from my diet based on how I feel after I eat it. I still recommend it for patients though.....
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Dr. Lucas, thanks for make bone health videos.
??? Please correct me if I'm wrong. A few articles I have read suggests 1.6 gms of protein per 1 kg of body weight. For a person who weights 100 lbs which is equivalent to 45 kg, it would work out to 72 gms of protein per day, or 24 gms of protein per meal if the person is eating 3 meals a day. I think that is doable for most people. For active people who exercises regularly, they may need a bit more.
Thank you. There is a lot of research on this topic. 72g for a 100 lb person is reasonable. If they are trying to build bone and muscle they may benefit from more. I generally will aim at 100g even for my 100lb patients for this reason.
Just subscribed!
Hello from NYC
Thank you for your support!
So many doctors really do not talk much about diet and nutrition. My cancer zometa treatments have a ton of miserable side affects. My Oncologist told me to take calcium or these treatments will cause cramping. So I started taking Citrical with vitamin D3 and Vitamin K7 type K2 to move the calcium into the bones. ( I hope its doing that. ) I have a variety of meats and leafy greens. Another unfortunate thing is I had advanced OA before my cancer was even diagnosed. Ohhhh my. 😢😊
Hi Marcia,
No, they generally don't but remember that is not what they are there for at this point. The traditional medical system does not treat with nutrition therapy unless coming from RDs and even then the advice is usually limited. To get good nutrition advice you must go outside the system.
This is great! I’m glad that you mentioned the word culture around the standard American diet. I think that’s what makes it so hard for people to even contemplate moving away from it - it’s part of our culture.
So true! Funny how even a short period of change can be so quickly adopted by a culture.
@@Dr_DougLucas Funny -- I was looking at it the other way: that people don't want to give up pastries or cereal for breakfast, whole meals of mostly pasta, candy for kids on every holiday, alcohol in general to relax and unwind ... no matter what they learn about the health outcomes of those cultural norms....
@@lorinichols1847 Totally agree with that too!
I'd LOVE to listen to your Masterclass!!!!
THANKS SO MUCH FOR YOUR GREAT CONTENT!!!!
Thank you for watching! You can register for our masterclass here --> www.optimalbonehealth.com/bone-foundations-master-class
I had breast cancer 3 years ago, and since that time I have been on an anti-cancer diet which consists of vegetables, fresh fruit, whole grains, beans, nuts and seeds. I have been told to avoid all dairy and all animal products, like meat. I have osteoporosis. I, literally, do not know what to do. I do use non-GMO organic soy, which I understand is good for me. I have not eaten sugar for many years. Any suggestions, please!
Hello,
This is a tough one! Anti-Cancer diets are designed to push down IGF-1. Research supports that if you stay catabolic you should have a reduced risk of seeing cancer return. Unfortunately, this goes directly against how we should eat for bone and muscle health. If IGF-1 is constantly suppressed muscle and bone loss is expected. So.......what to do? This is a difficult question to answer and requires an in depth discussion of risk and desires. We would have to do this one in person.
Newbie here. Thank you for share this information. I do have Osteoporosis, just took my first Prolia Injection at the infusion center(did not like it at all), I had my thyroid removed in April of last year can't seem to shake this weight issue now (Ive never had a weight issue). I am joining your master class, any an all iformation will be apperciated, Thank you in advance.
Hi Connie,
We will see you soon. Lots to talk about with your history but nothing that can’t be optimized!
Bought your book excellent
Ah, thank you! Will you leave a review on Amazon for me?
This sound about right to me! ❤. Not sure not expert but will ask nutritionist! I like how you mentioned your tolerance meaning for people that are diabetic or had a metabolic issues!!!
Thank you.
Really interesting videos. Glad i found your channel. Me and my son have OI, mild form thankfully, but a lot of this applies to us to build the bones up. Ive ordered the supplement of calcium with d3, and K - M-7. Think we lack this patient care in the UK, hard to know which info is the best. I know the there isnt much data or evidence on collagen supplements (type 1) to help bones but guessing it might help with the bone strength? thanks.
Thank you for watching! I just recently posted a video on collagen. You can check it out here: th-cam.com/video/9-7qnPerpS4/w-d-xo.html
I've signed up with notifications...Best youtube osteo info I have found..Thank you Thank you!
Thank you, I appreciate your support!
Again I thank you for providing this information for us it’s very kind of you. I’ll be back another time in the near future. God bless you and give you peace and excellent health. ☺️
Thank you
I just found your channel and subscribed. This was one of the most helpful videos I have ever seen. Thank you!!
I'm glad you enjoyed it and found us! Let us know what questions you have.
Love this - what creative & fun moves- thank you so much!😊
You're so welcome!
Dry happy to have found your channel! Thank you for all your recommendations.
Thanks for watching!
I’m questioning the suggestion of drinking milk. I have heard so many osteoporosis experts say that cow milk is the worst and that one glass per day can increase the risk of osteoporosis by up to 9%! I would like to see your supporting evidence that is pro-milk. The dairy industries ( in bed with government) did a fine job of marketing to raise consumption and profits . It is shown that countries where dairy is consumed most ( Scandinavia) have the highest rate of osteoporosis.
Hi Anita,
I hear this concern frequently. I'd love to know who you are referring to when you say osteoporosis experts. I know Todd Lepine, Mark Hyman and others with IFM background hold this belief.
I have placed this topic on my short list to review more but for now I'll stick to my guns and say that dairy WHEN TOLERATED is a good source of bioavailable calcium and dietary fat. There are many caveats here though. First, it must be full fat and minimally processed. Regular skim milk is not milk. It's sugar water. Everything in between has variable degrees of goodness and concern.
For those that don't tolerate it, about half my patients, it's not a good option. We will often use functional testing to verify if this is true.
All industry is tied to government but dairy and agriculture is the least. Crop subsidies dominate the government ties with animals left out in the cold. Just look at the cost of grains versus meat to see the difference. The need to have a seat at the table in government decision making is crucial to any food industry success. That's a government issue, not a farming issue. I don't think we can fault them for their attempts to survive.
Lastly, epidemiology as a tool for answering questions about specific food items is extremely flawed. There are too many variables to draw meaningful conclusions. Epidemiology should only be a starting point for a hypothesis to be studies. Nutrition research so often leans on this type of study and even uses it to create policy which is sad.
More to come from me on this topic. I'll have the team dig deeper.
Very informative. Thank you!
Glad it was helpful!
Great content. Why are some endocrinologists (mine) so against a TBS for a male (me). Yes, I understand that it was developed for females. I had to go over my doctor’s head to the department head before I got a TBS.
Hi Ralph,
TBS as you know is an attempt to objectify quality of bone but has weaknesses. Arthritis, previous surgery and deformity all can make the data invalid. I haven't seen the sex discrepancy but I'm not surprised. I've gone away from ordering TBS and look for REMS whenever possible. I don't find the data particularly helpful from TBS.
I appreciate your presentations very much; they are very informative.
I would strongly encourage you though to reduce the number of images (and sound effects) that after a short while become very distracting and to be honest, a bit annoying. Thanks so much for what you do and offer.
Thank you for watching and I appreciate the feedback!
Excellent thumbs up
Thanks for watching!
Hello doc
I appreciate your very informative
discussion on bone health
I am interested on presentation about spinal compression fractures how to manage it and if there is a way to reverse it coz I am suffering pain from it
God bless
Thank you in advance
Great question! 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. 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.drdouglucas.com/healthspan
What are your thoughts on the protein drinks & protein powders to achieve daily protein goals? I struggle to eat enough protein on a daily basis.
Hi Janice,
In short. Yes, protein shakes can be a great way to meet your daily protein goals! They are convenient, versatile, and can help you hit your macros in a tasty way. I recommend whey if you can tolerate it or beef isolate from a company like Equip.
I always prefer whole foods when possible but it can be tough to hit protein goals in our busy schedules.
protein powders work but they also instantly spike blood sugar an important component
@@cynthiawagstaff2185 our experience is that protein in sufficient but not too much quantity like 20-30g per serving in a mixture without carbohydrates does not spike glucose. We use CGM data to verify this in many patients. If someone is seeing spikes with a protein shake we I quite as to what else is in it.
Always so informative and balanced in approach. Thank you for your videos.
Glad you like them!
Great info, I just subscribed! Since I have an autoimmune disease (Graves), I've eliminated night shades and grains from my diet. I have osteoporosis, so its been slow going trying to rebuild bone through diet and exercise.
Hello!
Don't feel bad. It's generally always slow going to build bone but it is possible. Autoimmunity can make things more challenging too. I encourage all my patients to make sure they are using some kind of tool to verify improvement objectively and adjust their program accordingly!
@@Dr_DougLucas What kind of tool do you recommend? I had a dexa scan, but as one of your videos indicated it shows density not bone health.
@@mtngrl5859 Great question! DEXA as you said is only a measure of bone density and mineral quantity not quality. I recommend and help my patients find an Echolite REMS which is an ultrasound device that measures both density and quality. It's probably not perfect either but seems to be better and a great tool if it's available.
@@Dr_DougLucas Thanks for your response. Where is your practice?
@@mtngrl5859 we run a nationwide telehealth practice serving all 50 states.
Thank you . Science based information . Thank you.
Yes! Thanks for watching!
I seed cycle for hormonal health. I eat the seeds ina a smoothy with berries and kefir. This is what naturopath commented about me doing this: "Berries and other fruit contain citric acid which pulls minerals from the bones. Sugar in foods hinders minerals so you lose some of the minerals in the seeds. It would also hinder any vitamin C and minerals taken within the next six hours." I would really appreciate your considered opinion about this.
Not sure what they are trying to get at there. I think they are looking at a possible mechanism but that’s not been demonstrated in literature that I’m aware of.
Totally agreed with the protein aspect of nutrition. However, in reality, consuming 1 gram per lb of body weight is not easy. Could you do a presentation with “protein supplement” options? There are so many products in the market, more choice, more confusion. I am mostly concerned with the safety of the products such as manufacturing procedure. Appreciate your presentation and thanks.
Hi Grace,
Well said. It's not easy but if you consider our ancestral diet in most cultures it's what our bodies are used to. Our abundant processed foods have made calorie consumption easy but nutrient consumption difficult. I will put protein supplements on the list but remember that it's better to get nutrition from whole food sources! An optimal diet doesn't include protein powders but realistically they can be helpful in our modern world.
Thank you for taking the time to answer EVERY question. I just saw another viewer’s question re: body weight and protein consumption. Unfortunately, I am the opposite, I am almost 5’7”, weigh 110 lb. I totally understand the importance of protein intake as it is the building block for bone, muscle etc. I am a slow eater with a busy life. Getting 110 grams protein from diet will mean a full-time job😂! I eat mostly home-made food, rarely any processed food just because I don’t like it. At 61-62, my blood work results are golden with >100 HDL and
Thank you for the good information I like more topics about osteoporosis because I was diagnosed and really confused what supplements and diet I will stay with. Thanks
@@maryromero2599 Thank you for watching! It can certainly be confusing. Consider joining us for our masterclass to learn more at: www.optimalbonehealth.com/bone-foundations-master-class
Hi Grace,
Apologize for the delay. Your question go filtered to promotional by TH-cam!
I assume you are eating a plant based diet? Otherwise eating 110grams of animal protein is easy. at 7g/ounce you're looking at 15 ounces which can then be split with dairy if tolerated to bring that down to two servings of 6 ounces and additional sources. I eat 200g per day. 110 is very attainable.
Thank you and my Lord Jesus bless you and your family!!❤
Thank you for watching!
Thank you, this is the my first time here. I’m Finding the information you provide very helpful
You are welcome! Let us know what topics you'd like covered.
Wonderful presentation! I learned a lot. Have put it on my Facebook account.
Thank you!!
I find this very informative and helpful. Question, those of us that have a cholesterol problem, what do we consume instead of dairy?
Hi Petra,
For most people dairy does not cause an increase in serum cholesterol. Some people are sensitive to the saturated fats in dairy and can see a rise in cholesterol but most do not.
Sources of calcium other than dairy include :
1. Broccoli
2. Kale
3. Soybeans
4. Firm Tofu
5. Sardines
6. Oranges
7. Salmon
8. Spinach
9. Collard Greens
10. Almonds
Thank you for that answer and the list of calcium sources Dr! I was asking these same questions so much appreciate your in depth answers!
Thank you. This has been informative..
I am glad you enjoyed it!
Soooo helpful! Thank you! 💪🏻💪🏻
Your welcome!
Hi thanks for your content!! Regarding nuts, grains and beans, is your objection to these mainly tied to the antinutrient content or the omega6s? If the former, does soaking or sprouting not reduce or eliminate this problem? I do probably consume waaay too many sprouted nuts and seeds!!
Hello,
My objection to these foods is for the reasons you mention and also the carbohydrate content. I find for many these foods are inflammatory and not as well tolerated as they think!
Preparing these foods to reduce antinutrients does help. Sprouting, fermenting and boiling are the best ways and many people can tolerate these when prepared like this. Some of our patients do enjoy these foods but to start we often eliminate them to get people on track.
Fantastic videos, thank you! (just correct a big lapsus at 11:05 if possible, lactose is not a protein, but sugar)
haha, yeah. Slip of the tongue. I have a 2024 update coming in January.
Hi, finally a video with everything I have been saying . It's scandalous it's a ongoing trial with no answers . I get bullied that it's the right thing to do to take the drugs ....... I refuse and have been self managing a diet exercise and vitamins and minerals route...
Meant to say great video presentation and have signed up for the next free one . Thanks I can now show my gp this every time they badger me ...
I had 2x Aunties have crumbling spines post meds .. and I have 3x wedge fractures and a T-3.3 score . But due a new deal soon . Keep up the good work. 👍 sue
Thank you! Remember to retest to verify that what your doing is working!
Thank you so much for the great content as always!
Thank you! More to come.
More good info, Dr. Doug! I didn’t know that about nuts. They show up on so many lists as what TO eat. I’ll make sure to limit them a little more. As always, thank you for the informative content!
Yes, I think they are over recommended as a source of nutrition. While they do have positive attributes they should not be a major part of the diet for all of the reasons I mentioned!
Limit almonds with skins on...lectin is in the skin
Thank you very much for this presentation on osteoporosis,I have learnt a lot as I have just been diagnosed of osteopenia, please kindly talk on the effects of hysterectomy caused by cervical tumors
Beong a CKD patient, i watch my protein...among other nutrients. But i am following most of the ither advice. Thx for the info.
Hi Lynn,
CKD is a challenge for sure. Do the best you can and ask your team how hard you can push those boundaries on protein intake. Sometimes there is wiggle room.
Thank you 😊 💓 for the information 🙏
You're welcome!
Thank you for your input on this issue!
Glad it was helpful!
Awesome information! Thank you.
You’re welcome!
As I was watching this video I was eating Fage lactose free yogurt. 🙂 I was going to add Whey isolate to my diet. I am lactose intolerant. I tried whey concentrate could not tolerate it. What are your thoughts on Whey Isolate? The higher cost is not an issue. Bone health is extremely important. I appreciate your short concise videos which thoroughly dissect bone health studies and provide comprehensive information on bone health.
When my patients can’t tolerate whey I recommend beef protein isolate. Companies like Equip make it very tasty. No dairy protein at all.
@@Dr_DougLucas I will try the Equip Chocolate Beef Isolate right after my gym workouts. Thank you! I am excited about attending your master class next Wednesday.
@@allatomas1743 that is a well stated question! Whey will have a higher leucine content but both are of course complete proteins. Great point.
Extolworty video.Thanks so much.Bravo
You're welcome!
Thanks for posting this, very helpful. I had a clarifying question: is the recommended gram of protein per desired POUND of bodyweight, or per KG of bodyweight?
Pound. 2.2g/kg body weight. As a starting point for most of our patients. It will vary based on individual circumstances.
Great video! Thanks!
Thank you for watching!
Hey Dr. Doug. Do you have any data on the country/countries with the lowest incidence of osteoporosis? And conversely the one(s) with the highest rate? Maybe the epidemiologic data can give clues about how to protect ourselves better. Thanks for your (and your assistants') attention :)
Hi Joseph,
That data is available but we have to scrutinize epidemiology VERY carefully and not draw conclusions as to causation. Really this type of data should be used to create hypothesis for study, not recommendations for treatment.
@@Dr_DougLucas Always appreciate your opinion on the data.
@@josephtein3835 thanks!
Dairy... Turned out for me Casin in Dairy was causing pins & needles "inflammation"
Yogurt Ok Pepper Jack, Blue Cheese. Never did like Milk, I don't miss cow milk.
Pretty common unfortunately. We test for casein intolerance frequently and find it often.
Hello, I am relieved I found your channel after reading so much information that did not seem correct. I hope the level of detail is OK here for me to share. I have iron-overload from using cast iron pans for 40 plus years for all our cooking. It is a factor in severe tooth decay, and, bone loss. We are eating as you describe in this video and grow a lot of our food. I want to stat lifting but even the physical therapist could not give me good information. I am in "great shape" (compared to a stiff and ill population.) Pretty bad sarcopenea due to cortisol/HPA axis damage from stress and no sports due to my workload. Trying to get a handle on my electrolytes because of severe leg cramps in the a.m. Increasing salt and D3 helps some. I signed up for the Masterclass so hopefully you will have suggestions there? Or, might you be able to do a video on Iron overload? Thank you for caring about our bones.
Tamara,
Thank you for sharing your story. Iron is an interesting element and mineral.
There are a lot of tools we can recommend for you through the masterclass. I look forward to seeing you there.
Perfect, but I don’t know why the video sounds is so low. 🙏🙏👍👍
Sorry about that, thank you for the feedback!
the background music is distracting, otherwise good info
Hi Scott,
Thank you for the feedback.
It seems that almost all of the supplement makers are or have switched to plant sources for all of their products. Even amino acids. I am afraid that makes it really hard for someone who has a lot of problems such as multiple autoimmune diseases and 4:08 osteoporosis to get the amounts of nutrients they need. It is refreshing to hear someone who doesn't think the plant-based diet is the perfect answer for good health.
Yes, thank you for sharing this! I am glad you enjoyed the video.
What about a protein requirement for people with hypecalciuria? My doctor says that excess protein significantly increases calcium loss in people with hypercalciuria. I was diagnosed with osteoporosis and my doctor thinks it is due to the fact that I have hypercalciuria. He told me to limit my salt intake to 1500 mg, limit protein to 1 g per kg of body weight and he put me on thiozide diuretic. It would be nice if you could do a video about hypercalciuria. This condition causes kidney stones and bone loss.
It’s a difficult topic because hypercalciuria is often diagnosed as a disease but it’s also a symptom of metabolic restricting salt and protein will make the metabolic imbalance worse. This is a topic we would have to address with a comprehensive review of labs.
Are you familiar with the Adventist study that went over a period of several decades observing Vegan versus carnivores versus vegetarian’s? After watching many thousands of people had showed, the animal eaters died, the youngest second came vegetarian‘s, and Vegan‘s lived the longest. What do you say about that?
I say that you can look at the Mormon Salt Lake study of a similar population that has longevity and similar other factors that would impact longevity as Adventist populations. Mormons eat meat, Adventists don’t. No difference between the two. Biggest issue with Adventist study is that to be a part of their population you have to avoid meat. Those that choose not to live in that society are by definition breaking that rule and likely others. They are more likely to participate in other unhealthy behaviors. I don’t consider this study significant at all.
This gives me hope. I’ve rapidly list bone after going off hormones due to cancer scare (it wasn’t). Anyone in South Africa here (preferably Durban) and can recommend where to go for functional testing. I was only put on calcium and vitamin D 7 and lost 10% in my spine from osteopenia to osteoporosis within 18 months.
Yikes!! Have you spoke to doctor about medications, diet, weights and exercise appropriate (be careful with exercises)???
I’m glad you found this helpful! Unfortunately, I don’t know anyone in your area who could be helpful. Keep looking and see if you can find someone who does similar testing. We do offer international options as well, but our ability to provide services as limited because of international law. Reach out to our team for more information.
But what if you have cancer? Specifically breast cancer? IGF1 feeds cancer. What do you suggest?
That is a challenge and yes, you are correct. Anti-cancer diets and diets that support bone and muscle growth are contradictory to each other. I tell my patients to pick their battles and use what tools they can.
Thanks for the information. Could intermittent fasting (not for weightloss purposes, eating sufficiently but in a time restricted "window") be beneficial for bone density? Thanks.
I don’t see how it would be for most. It’s difficult to get adequate protein in without fasting and harder with. It’s possible but more challenging. The only benefit I see would be for someone with metabolic disease such as diabetes where insulin resistance and inflammation from it would negatively impact bone.
In this video and some of the others I've watched, you state that certain foods are acceptable "depending on your carbohydrate tolerance." Can you explain what you mean by that? Are you talking about possible food sensitivities? Or something related to sugar? Or individual metabolism and how individual bodies process carbs? Thanks in advance for your answer.
Hi there. This is a term I learned from my wife Dr Ashley Lucas. She has a TH-cam channel too and you could learn a lot there. In short though carb tolerance is the amount carbohydrate you can consume without negative impact on metabolic health.
Thanks for your videos !
Have you heard of Osteostrong ? If you have , do you recommend it ?
Thanks
Anita
Yes, check out my video, "The Best Exercise for Osteoporosis. An Interview About OsteoStrong with Dr John Jaquish." if you have not. Part two will be uploaded tomorrow!
The topic of the diet in osteoporosis is very important and I am grateful that you have chosen to explain it. It has changed my outlook on the diet, because having high cholesterol value (total 250, LDL 130) I tried to avoid animal proteins, mature cheeses and all high in cholesterol products. However, I was diagnosed with osteoporosis and what should I include in my diet now? I take also 700mg of calcium supplement and am worried about the calcification of my blood vessels. What is your opinion about these issues?
Hello,
Great questions. I see this issue very often and the solution is very individual. Here are some generalizations.
Cholesterol. Depending on age I don't look at cholesterol as a blanket good or bad. It is a risk factor in heart disease and stroke but there is nuance as to what to do about it. We know that if you eliminate animal products cholesterol will go down. That doesn't seem to result in improved health though. I would rather my patients (and myself) eat the diet that best supports their genetics and metabolism and treat cholesterol separately if needed. Having clean arteries does you no good if you die from a hip fracture or develop dementia.
Calcium worsening calcification is real. Take a look at these three videos to help you in your decision making around this supplement.
th-cam.com/video/RqMHTrtzINs/w-d-xo.html
th-cam.com/video/erat2fS7XZo/w-d-xo.html
th-cam.com/video/P0dCw--9LPY/w-d-xo.html
K2 with MK-7 component gets the calcium out of the arteries and into the bones. I am just not clear on the dose needed.
@@bocla6163 I don't believe that anyone is! We use doses up to 300mcg/day of K2 as all trans MK7.
Wow. Couldn’t finish this great talk because of the music.
Sorry it was loud for you. This seems variable from platform to platform. Regardless we have removed the background music from our newer videos. Check out the 2024 updated video on diet for osteoporosis.
If you take any item from the Mediterranean diet, such as brocolli and say that it is helping your osteoporosis, then I'd say OK. Then the next item they have such as starchy vegetables, Sweet potatoes, and carrots. I have never heard of those vegetables helping osteoporosis so you can take those out too. Any item by itself should be looked at as to whether it is helping the osteoporosis or not. Put them altogether just makes a pretty plate.
I mostly care that the plate has an adequate amount of animal based protein. The rest is for show and maybe micronutrients.
Dr Lucas seems to know what he is talking about. All the vegans and vegetarians should know that there are many MD’s promoting keto/carnivore diets. They point out that many veggies have anti nutrients, block the absorption of nutrients and don’t provide necessary nutrients. Many people have metabolic issues and absolutely can not tolerate carbs. Just look at the epidemic of diabetes, pre diabetes, high blood pressure and obesity. The number one risk factor for heart attack and stroke is diabetes! Not high cholesterol.
Thank you for sharing this!
Thank you 😊
Welcome.
Thank you.
I hope you enjoyed!
I’m curious as to why you didn’t recommend almond milk to supplement lactose intolerance for cow’s milk? Also, nuts are extremely healthy, especially almonds. They are loaded with calcium.
I’m not a fan of nuts for nutrients. Almond milk is high in calcium but from both calcium in the almonds but also frequently added. I consider this calcium the same as supplementation. Almond milk is often made with gums and binders which can impact gun health. Additionally the water needs to produce almonds in Ca is bad for the environment. Lastly, almonds are not universally tolerated. All that to say. I don’t love almonds.
The Mediterranean diet recommends small amounts of meats and certainly wouldn’t recommend the levels of animal protein advocated in this diet. But I agree as a dietitian that it is the best meal plan for overall health and is anti-inflammatory so is very helpful for people with arthritis, which I imagine is also common in those who have osteoporosis. On what research studies have you based your 1 gm pro per pound of body weight recommendation?
Hi there. The Mediterranean diet is poorly defined and can be manipulated to support a nearly carnivore or vegan approach to eating. I base my recommendations off the work done by Dr. Donald Layman and others who look closely at optimal amino acid consumption.