Moves That Turn Weak Bones into Strong Ones (Full Guide)

Video Description

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. 🫱🏾‍🫲🏻Join The Challenge & Get the Bone Building Blueprint (FREE) - https://move.theflowmatrix.com/bonebuilding-page 🦴Save on Your Dexa Bone Density Scan - https://www.dexafit.com/the-stronger-human 🫱🏾‍🫲🏻 Join The Stronger Human Community and get in on the 6 Month Bone Building Challenge (Movement courses available here) - https://www.skool.com/thestrongerhuman/about 🔥All of the fitness equipment & supplements I use - https://thestrongerhuman.store 🌎Stronger Human DISCORD - https://discord.gg/DfZXmrTdng 🩰 Code “NSIMA20” To Save 20% on all Vivo Barefoot Shoes at https://www.vivobarefoot.com/us/ Links to Studies Referenced in the Video Bone Mineral Density in Competitive Athletes - https://alexleaf.com/wp-content/uploads/2018/04/b510e-20186antoniobone_mineral_density_in_athletes.pdf Journal Link - https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/10 Factors Influencing The Six-Month Mortality Rate In Patients With A Hip Fracture - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4845770/#:~:text=Despite%20improvements%20in%20the%20treatment,care%20(4-6). Death after a hip fracture Mortality as a function of age https://pubmed.ncbi.nlm.nih.gov/20231569/#&gid=article-figures&pid=figure-4-uid-6 Triple Jumpers Study - https://pubmed.ncbi.nlm.nih.gov/11557373/ 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/12568413/ Distance Runners compared to Inactive Males https://pubmed.ncbi.nlm.nih.gov/39121106/ Enhanced Bone Size, Microarchitecture, and Strength in Female Runners with a History of Playing Multidirectional Sports - https://pmc.ncbi.nlm.nih.gov/articles/PMC9669197/ Bone Mineral Density in Athletes of Different Disciplines: A Cross-Sectional Study - https://opensportssciencesjournal.com/contents/volumes/V3/TOSSJ-3-129/TOSSJ-3-129.pdf Bone Mineral Density in Elite Masters Athletes: The Effect of Body Composition and Long-Term Exercise - https://pmc.ncbi.nlm.nih.gov/articles/PMC8166030/ Bone Mineral Density in High-Level Endurance Runners: Part A—Site-Specific Characteristics" (Herbert et al., 2021) https://pmc.ncbi.nlm.nih.gov/articles/PMC8571133/ - 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/20093970/ 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/24292609/ 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