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The Bone Health Blueprint: Daily Summaries Delivered
by Dr. Nick Trubee
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. With nearly two decades of experience in exercise physiology and bone health, I help you cut through the confusion and focus on what truly works.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 2 weeks ago34 min
Ep. 87: Making progressive overload approachable for bone health
Let’s make progressive overload more approachable for bone health! Progressive overload is a term you hear often in fitness, especially when it comes to building stronger bones. But what does it actually mean? Progressive overload is the gradual increase in stress placed on the body during exercise to stimulate the musculoskeletal and nervous systems to adapt. I think many of us fall into the trap of believing that adding more weight is the only way to progressively overload our bodies. While...
- Sep 25, 202634 min
Ep. 86: Jump-landings that supersede bone health threshold requirements for premenopausal women
The jump is only the beginning. The most important part may be how you land. If the goal is to use impact as a tool for bone health, our bones respond to several factors, including: • Landing forces of approximately 3× body weight or greater • A rate of force development around 43 body weights per second • Novelty and variation in the direction of loading to help limit accommodation And all of these factors are influenced by how you land. Research has shown that a flat-footed landing with a s...
- Sep 2, 202641 min
Ep. 85: High-Intensity strength training in nonagenarians. Effects on skeletal muscle
What is our capacity to improve muscular strength and muscle mass as we age, even into our 9th decade of life? A classic study published in JAMA provides a powerful answer. Researchers took a group of nine individuals in their 90s who had been living in a long-term care facility for an average of 3.5 years and put them through an 8-week high-intensity progressive strength training program. The program was simple. Three times per week, participants performed single-leg knee extensions for 3 se...
- Aug 14, 202632 min
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
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 ...
- May 8, 202633 min
Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance
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...
- Apr 17, 202639 min
Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women
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...
- Mar 27, 202641 min
Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients
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...
- Mar 17, 202636 min
Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop
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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About The Bone Health Blueprint
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. With nearly two decades of experience in exercise physiology and bone health, I help you cut through the confusion and focus on what truly works.
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