Ep. 553 The Ultimate Bone Health Masterclass Series Part 1 | Menopause & Bone Health

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow. In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health. I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health. IN THIS EPISODE, YOU WILL LEARN: How underfueling, overtraining, and oral contraceptives can limit bone development  The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk How even a few minutes of impact exercise per day can stimulate bone strength  How vibration plates can complement strength and impact training Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women How creatine alone, without physical activity, shows no meaningful benefit Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause G