 All right next question is from Captain Tanya BC. What are your suggestions for building bone health and strength? What do you suggest for people with osteopenia who are progressing towards osteoporosis? I know resistance training is great for this But is there a certain way to approach it when you've got one or both of these you probably dealt with this a lot So I did I actually one client in particular I trained quite a few clients in osteopenia in osteoporosis towards the end of my career I had some a lot of doctor clients and then they would refer patients to me one lady that I trained She had osteopenia and she was on treatments for it They would give her you know very very harsh medication to try and reverse this because her bone loss was happening pretty quickly Now the thing was she was already active She did lots of walking and she ate a pretty healthy diet She did not lift weights though so she hires me because someone tells her that lifting weights will help build bone And we did we started lifting weights and her doctor would annually you know or biannually measure her bone density They were so blown away by the the not only just stopping the bone loss But actually the reversal of it. They were so blown away by it that the doctor actually Did a case study on her and had me write some stuff that he could you know present I remember where he was presenting it but as you know, basically to say that resistance training was Just remarkably effective. Mm-hmm. Here's the thing about lifting weights or just resistance training in particular You know, we think of it as building muscle. It's a bone builder just as much as it's a muscle builder Yeah, just as much I remember this with dr. Spina kind of has this whole like presentation about how each one of these tissues Whether it's ligaments whether it's you know muscle tissue whether it's bone They they all interact with each other and and force is is the communication between it all so it's really Applying the right amount that affects the you know, all these tissues together. Yes, so Because muscle anchors on bone as muscle strengthens and pulls harder bone just strengthens nothing Nothing is more effective than resistance training for strengthening bone if you have osteopenia osteoporosis There isn't a single thing you can do that will that will help you more effectively. That's natural Then resistance training. In fact, I don't think there's any medication that will even come close as well Now the question is how do I do this? Heavy heavy weight heavy weight training is the best way now. It has to be appropriate So good form right heavy for a 70-year-old you got to keep that in mind like people here heavy and anything Oh, okay. No, it's all relative right It's all relative so but but in other words you need to do traditional strength training not circuits Not hit training not anything like that But like seven eight reps of a squat or a dead proper rest periods. Yeah for recovery. Yes Now the best exercises for this all resistance training exercises are good But the best ones are the ones that load the entire body in the spine barbell squat barbell deadlift overhead press You know what I think of carries carries are really carries for someone like this. I think is just tremendous I mean walking is such a fundamental thing. We should be doing anyways It's an easy thing to progressively overload with it with a client. That's advanced age It's like I could start her off with just carrying 20 pound dumbbells in her hand And that could be a load for her that she's not used to and then slowly work up to a trap bar and adding weight to it And that's one of the things I've always loved about the the carries when we got into them was that You just feel that from the neck down and that what that is the reason why the the bones are growing That's an it's an adaptation response to the stress You're getting the bones are being stressed that you're carrying a heavy load So they're gonna get thicker and more dense to support that and so doing exercises that are loading the body and like to your point Yeah, that are from head to toe and I think Farmer carries is a is a must inside there and it's teaching a 70 year old How to perform a squat if they've never learned how to do it is could be really difficult Well, I'll tell you I'll tell you about this lady, right? So she was in her late 60s never had resistance trained before and you know, you always want to train appropriate Okay, so again, it's all relative But when we started literally the lower body exercise we started with I would have her hold on to the squat rack with one hand Get into a split stance like she's doing a lunge. I put a pad underneath her She would kneel down on the pad and then stand back up So it's like a modified lunge and I wouldn't have her do very many. She wasn't very strong We started by the end of I want to say a year and a half of training She was doing barbell squats with a 30 pound barbell on her back So not a lot but way better. I mean way stronger than she was before she was deadlifting 90 pounds which is significant right off the ground She was a small petite lady to overhead pressing the 12 pound dumbbells We were bench pressing with a 30 pound barbell. We were barbell rowing with I think 30 pounds something like that So we were we had progressed to all these movements. She had gotten strong with them and again The doctor was so shocked because there's a point when you get into when from when osteopenia becomes osteoporosis And the best that they can hope for is like stopping it. This is what they kind of like slowing it down She not only did she stop it She started she started reversing to the point where we were getting to the point where the doctor was almost gonna Take her off that classification and say you no longer have and that's a that's a apparently That's a tough thing or rare thing for them to see now. What? What medication would they prescribe say you're in that situation? I think she was on Fawza max I want to say I think that's the name. How do you remember that? Yeah, I don't know That's why I ask And I train those clients to maybe not as many as you did but the fact that you remember the medication that they take Yeah, that is what it was. It was Fawza max a stupid gift. Yeah, and the side effects are I mean They get a lot of side effects from it and stuff with super power. Yeah Here's the other thing with fucking medications I can't even remember the medication I had to take Always take less than I should I mean but you know here's the other thing with let's talk about diet for a second So long as you don't have any nutrient deficiencies because I guarantee if you have osteopenia, I'm sure they're checking your vitamin D levels I'm sure they're checking your calcium levels if all of your nutrients your micronutrients are okay Then what you want to do is you want to eat a diet that's best for building muscle, okay? So I know a high protein diet for example has not been shown in literature to Build bone or strengthen bone. That's not the point What we want to do is we want to feed the body that gets in a way that builds and the most strength in the muscle because it's the Pulling of the muscle that anchors on the bone that causes the bone to get so I put I had her eat She was eating and this she was a she did not like meat when we first started training But over time she started to to appreciate it. We I had her eating about point eight grams of protein per pound of body weight She was eating a traditional muscle-building diet. I feel like that was a big part of such a good point Another example of like when science misses the mark right because you're studying when we tend to isolate things like bone Right, oh if you increase your protein one to one gram, it doesn't do anything for the bones No, but you can't you can't Factor in that or you're not factoring in that person also ended up building five or ten more pounds of muscle Which building ten more pounds of muscle did actually respond Yes, because because muscles are the ones that are lifting the weights and the more weight you can lift the more The bone needs to adapt to support that so you want to eat a diet that makes your muscles as strong as possible If you want to strengthen your bone and that's just like the diet We always talk about which is a high protein diet balance with carbs and with fats