The Bone Health Blueprint

Episode

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  Ep. 84: Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT 14.08.2026 32mnt

  Resistance training is one of the most powerful tools we have to protect our strength, muscle mass, and independence as we age. But it’s not just about doing resistance training, it’s about how hard we train. Higher-intensity resistance training has been shown to produce greater improvements in muscle strength and mass than moderate intensity training. And perhaps even more importantly, those benefits may persist long after structured training ends. A recent study, “Heavy resistance training ...
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  Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance 08.05.2026 33mnt

  Building and maintaining your ability to generate power becomes increasingly important as you age. And when it comes to bone health, it’s not optional, it’s essential. Power is your ability to produce force quickly. It’s what helps you catch yourself when you trip, stabilize when you lose balance, and move with confidence in unpredictable situations. Training for power stimulates your nervous system to recruit fast-twitch muscle fibers, the ones responsible for producing higher force and fast...
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  Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women 17.04.2026 39mnt

  A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion criteria for the investigations used for review and analysis. This is a great way for researchers to create a generalizable recommendation for a specific population. The purpose of this investigation was to review, using a meta-analysis, the published randomized controlled trials and controlled trials on the effects of ex...
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  Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients 27.03.2026 41mnt

  Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients A position statement provides the author(s) stance on a topic based on the sum of all the evidence of a debatable topic. Osteoporosis treatment and management is not one-size-fits-all. Personal history, background, capacities and abilities of each person will differ, resulting in different approaches for combating or preventing bone loss. However, having a defined str...
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  Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop 17.03.2026 36mnt

  I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic? Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable or do-able for many people. So, can the heel drop fill the void between no impact training and full on jump...
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  Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women 06.03.2026 36mnt

  This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. The resistance training group completed a strength training routine at 65-80% of their 1RM, 3 times per week using the following exercises: leg press, back squat, leg extension, leg flexion, seated calf, standing calf, back extension and abdominal curl. The ...
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  The Bone Health Blueprint: Updated Trailor 05.03.2026 1mnt

  The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life. In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine. As a doctor of exercise physiology with nearly two decades of experience in exercise and bone health, I help you cut through the co...
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  Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults 04.08.2025 34mnt

  In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to. I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations. Whether you’re a c...
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  Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women 23.07.2025 34mnt

  In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practic...
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  Episode 76: Full body approach leads to consistency 12.02.2025 25mnt

  Here’s why your split routine isn’t working… Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc. You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way. You finally get to fish and have a decent first day and catch a few fish. You...
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  Episode 75: Building trust in your body 05.02.2025 23mnt

  Let’s talk about trust. Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.” But what if that “one” where confidence is placed is YOU in regards to YOURSELF? Trusting others is one thing while trusting yourself is an entirely different situation. WHY? Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF. T...
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  Episode 74: Progressive overload doesn't have to be linear 29.01.2025 21mnt

  Progressive overload, simply stated is doing more work than you’ve done before, strategically over time. It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction. Here are a few ways to apply an overload to your current routine… 🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out) 🔹Adding more reps 🔹Adding more sets 👉🏻The 3 above are ways of increasing o...
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  73. Expectations and how they may lead you down the wrong path 10.07.2024 21mnt

  Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric? I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual. Why is that? As...
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  Motivation is a scam 26.06.2024 18mnt

  We've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercise. On the horse, off the horse, waiting for that drive to be strong enough to put a few solid weeks together. But what if motivation was just a front? A Trojan horse even. Motivation is tied to emotion, and we all know how quickly our emotions change from day to day, minute to minute. And the emotion that drives motivation is FEAR. F...
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  Progressively overloading through your working sets 09.05.2024 20mnt

  Over the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight was held constant for the entire workout. This may be more common than I had thought, or maybe it's just because I've never trained that way. I've always started with a lower resistance for maybe 12 reps, then started to drop reps and add weight with each progressing set. Something like a 12x10x8x6 rep scheme over 4 working sets, w...
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  Finding yourself skipping workouts? Here's why and how you can make that all change. 04.12.2023 15mnt

  Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem survival mode. Your nervous system is so hard wired for survival that your brain will do everything it can to keep you comfortable and using as little energy as possible. Think about it, how many times have you skipped a workout because the house was warm and cozy, it was dark and dreary outside, your slippers were already on for good...
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  Keeping fitness simple with Coach Keri 04.10.2023 38mnt

  It's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be the best recipe for long term success. At some level we all know this, and we play against our human nature as the long game is the most challenging one to play. Keri and I both own our own online fitness businesses and share the perspective of keeping things simple and mastering the basic controllables... Hone in on your current s...
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  The low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference. 01.08.2023 32mnt

  First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working sets. What does get taxed, however, is your aerobic energy system. When rest intervals are lengthened, your ability to produce the desired reps over the course of many working sets is spared which results in a higher training volume. Moral of the story, shorter rest intervals improve your aerobic energy system, longer rest interva...
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  Season 3, Ep. 9 with Zak Kanary - A garage gym dad doing work! 30.06.2023 47mnt

  A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectations, the way things look, and having gratitude for all of it may change the way you approach exercise and movement in your daily life. "This is who we are now" is a simple but powerful statement that Zak shared and how that has been a game changer for not only him, but his entire household. You can let time and kids be your b...
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  High intensity Low volume versus Moderate intensity High volume, is one better than the other? 23.06.2023 28mnt

  Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The ...