How to know if weights are heavy enough

Vonda outlines rep ranges (3–6 for compound lifts), accessory work, and progressive overload for bone and muscle gains.

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We’re back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis.

In this dynamic conversation, we break down what really happens to women’s bones during menopause—and what you can do about it. You’ll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about osteoblasts, osteoclasts, and the constant remodeling happening inside your skeleton.

We also go deep on the nutrients that matter most, especially magnesium, the surprising role of melatonin, how chronic stress and gut health impact your bones, and why building bone is about far more than just calcium. Plus, we unpack the science behind OsteoStrong and how targeted loading can stimulate stronger bones at any age.

If you care about staying strong, active, and fracture-free for decades to come, this is an episode you can’t afford to miss.

IN THIS EPISODE, YOU WILL LEARN:

Why bone loss accelerates during menopause
How tocotrienols effectively doubled the bone growth-to-loss ratio in osteopenic adults in a clinical trial
How relative calorie deficiency, menstrual disruption, and excessive leanness in athletes and non-athletes alike are major, yet underrecognized, risk factors for early osteoporosis
Why bone breakdown accelerates when estrogen drops, and how that can be countered
How women’s bone health has been misunderstood for decades, with an excessive focus on calcium
The critical importance of magnesium, which allows bones to be strong, flexible, and fracture-resistant
The value of melatonin for supporting bone remodeling, promoting osteoblast activity, and protecting bone cells from oxidative stress and inflammation
How elevated cortisol from chronic stress directly impairs bone health
Why gut health is foundational to bone health

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