Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ Ep. 556 The Women's Bone Health Masterclass Part 2 | Menopause & Bone Health
Feb 18, 2026
Kevin Ellis, a bone coach who turns science into practical strength and nutrition plans. Dr. Carolyn Dean, magnesium expert and author. Dr. Vonda Wright, orthopedic surgeon focused on strength prescription. Dr. Barrie Tan, researcher on tocotrienols and bone remodeling. They discuss menopause-driven bone remodeling, strength training and grip for bone stimulus, key nutrients beyond calcium (magnesium, tocotrienols, melatonin), stress and gut health impacts on skeletal resilience.
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Drug Tradeoffs: Bisphosphonates' Risks
- Bisphosphonates suppress osteoclasts but can impair bone remodeling and cause rare adverse effects like jaw osteonecrosis.
- Barrie Tan recommends considering GG supplementation when on bisphosphonates and caution around dental procedures.
Build Bone Early With Fuel And Impact
- Ensure adolescents and young adults get enough calories, protein, impact exercise, and menstrual cycles to build peak bone.
- Avoid chronic relative energy deficiency and prioritize weight-bearing activities during bone-building years.
Use Targeted Loading For Bone
- Lift weights and use impact (jumping, stairs, rebound) to stimulate bone and muscle; supervised heavy lifting can be safe even with osteoporosis.
- Use weighted belts to load hips and lumbar spine rather than overloading shoulders when targeting spine and hip bone.
