Dr. Patrick Denard explains why everyone should prioritize bone health decades before osteoporosis becomes a concern. Learn how bone density peaks in your 20s, begins declining in your 30s, and what simple strategies can prevent devastating consequences later in life.

With 19% of women and 4% of men over 65 having osteoporosis, this information is relevant to everyone. Dr. Denard shares evidence-based approaches to maximize bone density including why resistance training outperforms other exercises, the truth about vitamin D supplementation, and how binge drinking in college could permanently reduce bone density by 15%.

TIMESTAMPS:

00:00:00 Introduction

00:01:32 Bone density facts and peak years

00:02:40 The role of exercise and bone remodeling

00:04:27 The devastating consequences of hip fractures

00:07:09 The three key factors for bone health

00:07:33 Exercise impact on bone mineral density

00:11:42 Vitamin D: What the evidence shows

00:14:52 Alcohol's effect on bone density

00:15:51 The surprising permanent impact of binge drinking

00:17:22 Key takeaways for lifelong bone health

STUDIES CITED:

• MEDEX-OP Randomized Controlled Trial (PMID: 34033146)
• Sports Medicine Meta-Analysis (PMID: 23754172)
• Cochrane Database Systematic Review (PMID: 36705288)
• Alcohol Effects Study (PMID: 21927919)

KEY TAKEAWAYS:

• Bone density peaks in your 20s and declines in your 30s
• Weight training is more effective than Pilates for bone density (1.7% improvement)
• Hip fractures lead to 50% of people losing the ability to walk independently
• Binge drinking may cause permanent 15% reduction in bone density

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