What Nobody Tells You About Building Strong Bones

Your bones are the foundation of your body—are you making them stronger or letting them weaken?
In this video, I break down exactly how diet, exercise, and 6 Key physical training methods can help you build resilient bones and increase bone strength at any age. Whether you're an athlete looking to optimize performance and build more resilience, or you just want to prevent fractures and osteoporosis as you age, this guide will give you the tools to build bone density at any age.

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Links to Studies Referenced in the Video

Bone Mineral Density in Competitive Athletes - https://alexleaf.com/wp-content/uploa...

Journal Link - https://www.journalofexerciseandnutri...

Factors Influencing The Six-Month Mortality Rate In Patients With A Hip Fracture - https://www.ncbi.nlm.nih.gov/pmc/arti....


Death after a hip fracture Mortality as a function of age
https://pubmed.ncbi.nlm.nih.gov/20231...

Triple Jumpers Study -
https://pubmed.ncbi.nlm.nih.gov/11557...

Effect of long-term impact-loading on mass, size, and estimated strength of humerus and radius of female racquet-sports players - https://pubmed.ncbi.nlm.nih.gov/12568...


Distance Runners compared to Inactive Males
https://pubmed.ncbi.nlm.nih.gov/39121...


Enhanced Bone Size, Microarchitecture, and Strength in Female Runners with a History of Playing Multidirectional Sports - https://pmc.ncbi.nlm.nih.gov/articles...

Bone Mineral Density in Athletes of Different Disciplines: A Cross-Sectional Study - https://opensportssciencesjournal.com...

Bone Mineral Density in Elite Masters Athletes: The Effect of Body Composition and Long-Term Exercise - https://pmc.ncbi.nlm.nih.gov/articles...

Bone Mineral Density in High-Level Endurance Runners: Part A—Site-Specific Characteristics" (Herbert et al., 2021)

https://pmc.ncbi.nlm.nih.gov/articles... - Elite endurance athletes have lower BMD than untrained individuals

Comparisons of bone mineral density and bone quality in adult rock climbers, resistance-trained men, and untrained men - https://pubmed.ncbi.nlm.nih.gov/20093...

Gymnastics participation is associated with skeletal benefits in the distal forearm: a 6-month study using peripheral Quantitative Computed Tomography - https://pubmed.ncbi.nlm.nih.gov/24292...


Timestamps:

00:00 - Let’s get into it

03:26 - What we’ll learn

04:19 - You Stop Building bone after 30?

05:10 - Bone Remodeling 101

06:16 - The Nutritional Catalyst

9:59 - Bone Killers (IMPORTANT)

12:57 - Wolff’s LAW

13:52 - The First Stress

14:59 - Pressure Pressure Pressure

18:10 - The Power of Traction & Decompression

22:30 - You Gotta TWIST that thang.

23:59 - Clubs and Maces are special.

26:46 - Is YOUR Sport GOOD for Bones?

29:42 - The Most Intense Bone Stressor

33:20 - Sprintings effect on the Bones

35:58 - You NEED to MASTER THIS.

37:34 - Your Next Bone Building Steps.

41:15 - Enter the 6 Month Bone Building Challenge