Health & Fitness

The Bone Health Blueprint

by Dr. Nick Trubee

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Similar topics: osteoporosis and exercise

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Latest episodes

Ep. 87: Making progressive overload approachable for bone health

October 22, 2026 · 34 min

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…
Ep. 86: Jump-landings that supersede bone health threshold requirements for premenopausal women

September 25, 2026 · 34 min

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…
Ep. 85: High-Intensity strength training in nonagenarians. Effects on skeletal muscle

September 2, 2026 · 42 min

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…
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

August 14, 2026 · 32 min

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…
Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance

May 8, 2026 · 34 min

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…

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Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women

April 17, 2026 · 39 min

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…
Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients

March 27, 2026 · 42 min

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…
Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop

March 17, 2026 · 37 min

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…
Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women

March 6, 2026 · 37 min

This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. The…
The Bone Health Blueprint: Updated Trailor

March 5, 2026 · 2 min

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…
Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults

August 4, 2025 · 34 min

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional…
Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women

July 24, 2025 · 34 min

In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts…

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About the show

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.