Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Ep. 553 The Ultimate Bone Health Masterclass Series Part 1 | Menopause & Bone Health

Feb 11, 2026

Guest

Dr. Darren Candow, PhD researcher on creatine and bone health; Debra Atkinson, midlife strength trainer specializing in impact protocols; Dr. Jocelyn Wittstein, orthopedic surgeon focused on bone and joint health. They discuss contraceptive and underfueling risks to peak bone development. Practical strength and impact training tips. Vibration plates as an adjunct. Creatine combined with exercise for postmenopausal bone support.

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ADVICE

Consider Estrogen For Prevention

Consider estrogen therapy as a preventive option for osteoporosis when appropriate.
Discuss benefits and risks with your clinician rather than assuming hormones are only for hot flashes.

ADVICE

Start Strength Training For Bone

Start strength training even if you can't do high-impact cardio, because resistance work improves bone and metabolic health.
Expect modest bone density gains within months with consistent resistance training.

INSIGHT

High Intensity Builds Bone With Adherence

High‑intensity, impact and resistance protocols can safely increase bone when progressed slowly.
Participants reported mastery and high adherence with minimal exercise-related injuries.

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Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow.

In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health.

I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health.

IN THIS EPISODE, YOU WILL LEARN:

How underfueling, overtraining, and oral contraceptives can limit bone development
The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk
How even a few minutes of impact exercise per day can stimulate bone strength
How vibration plates can complement strength and impact training
Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age
The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength
How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women
How creatine alone, without physical activity, shows no meaningful benefit

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow
Cynthia’s Menopause Gut Book is on presale now!
Cynthia’s Intermittent Fasting Transformation Book
The Midlife Pause Supplement Line

Connect with Dr. Jocelyn Wittstein

On the Duke Health website
On Instagram

The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores.

Connect with Debra Atkinson

On her website
The Flipping 50 Podcast
On Social Media: @flipping50tv

Connect with Dr. Jessica Shepherd

Sanctum Med and Wellness
On Instagram: Jessica Shepherd or Modern Meno

Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon.

Connect with Dr. Darren Candow

Featured Episodes

Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson

Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow