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

Ep. 571 Stop Losing Bone After 40 – The Most Effective Way to Reverse Osteoporosis & Build Strength with Dr. Nick Trubee

Mar 25, 2026

Dr. Nick Trubee, an exercise physiologist and strength coach with 17+ years of experience, focuses on preventing and reversing osteoporosis with resistance and impact training. He explains why bone and muscle decline after 40. He challenges walking-as-enough myths. He covers training frequency, progressive overload, protein and creatine, weighted vests, grip strength, recovery tools like sauna and vibration, and the mindset needed for long-term gains.

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ADVICE

Two To Three Strength Sessions Per Week

Train two full-body resistance sessions per week if you're a beginner, then progress to three weekly sessions after ~6 months.
That two-to-three sessions range balances sufficient weekly workload with recovery and is evidence-backed for strength gains.

ADVICE

Warm Up Gradually And Test Readiness

Start every workout with an easy, therapeutic warm-up and progressively increase intensity across sets to test readiness.
If after 10–15 minutes the body still feels depleted, switch to recovery instead of forcing the planned session.

ADVICE

Progress Impact Training By Practicing Landings

Include controlled impact training for bone but scale intensity by practicing landing mechanics and step-offs before jumping.
Impact can be dosed and progressed to build confidence, reduce injury risk, and stimulate bone when readiness exists.

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I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training.

In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum of risk factors that contribute to bone loss. Dr. Trubee shares his take on reframing osteopenia and osteoporosis, clears misconceptions around exercise and progressive overload, and explains how often we need to train to build strength while minimizing injury risk. We look at the importance of training intensity and Zone Two workouts, and why nutrition and protein intake are essential for more strength and better bone health, also exploring meal timing, weighted belts, vests, and weights, how grip strength reflects overall strength, the effects of vibration plates and infrared saunas, and the importance of mindset and delayed gratification for long-term bone and muscle health.

This conversation with Dr. Nick Trubee is truly invaluable. It's one you will definitely want to come back to.

IN THIS EPISODE, YOU WILL LEARN:

The benefits of consistent use of vibration plates, red light, and sauna for recovery and nervous system support
Why you should avoid pushing through a full workout when you are feeling run-down or depleted
How much protein should we be eating?
Current guidelines may fall short of the actual protein requirements for people over 60
The value of creatine for muscle and bone support
Why many women over 40 struggle with their body composition
A tip to help you meet your protein requirements
How weighted vests can boost metabolism while safely enhancing bone strength
Why grip strength is a proxy for overall strength

Bio:

Dr. Nick Trubee is an Exercise Physiologist (PhD, University of Kentucky) and Certified Strength & Conditioning Specialist (CSCS) with over 17 years of experience. A former university professor, he now coaches clients online, focusing on osteoporosis prevention and reversal through resistance and impact training.

Nick has worked with a wide range of people—from athletes and first responders to adults with osteopenia and osteoporosis—helping them rebuild strength, confidence, and trust in their bodies. He stays on top of the latest research in exercise science to ensure his clients receive safe, effective, and evidence-based training.

His philosophy is simple: every workout should leave you feeling better than when you started. By combining his academic background with practical coaching, Nick empowers clients to build strong bones, resilient bodies, and a life without limits.

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