Building Stronger Bones: Harnessing Exercise for Osteoporosis Reversal, Part 2

Meeting Senior Protein Needs on a Budget and the Role of Butyrate: Nutritionist Leyla Muedin addresses a listener struggling to reach the suggested 20–30 grams of protein per meal on a fixed income, explaining updated guidance of roughly 1–1.2 g/kg/day and offering a simple estimate that 1 ounce of animal protein provides about 6–7 grams. She advises not to force-feed, to be guided by hunger over the week, and to prioritize complete animal proteins over filling up on bread, rice, and beans, especially for seniors concerned about blood sugar. To reduce costs, she recommends shopping at discount stores (e.g., Dollar General, Aldi/Lidl) for eggs, canned fish, bacon, and fatty ground beef, noting non-organic options are preferable to high-starch processed foods. She then discusses short-chain fatty acids (acetate, propionate, butyrate), emphasizing butyrate’s importance for colon energy, barrier integrity, and inflammation, noting it can come from gut fermentation, butter/ghee, and ketosis via beta-hydroxybutyrate.

Exercise training for bone healthWhy has my Lipoprotein (a) trended upward in the last 4-5 years? Isn't it genetically determined?I have chronic insomnia, and my doctor told me to avoid any supplements due to my pacemaker/defibrillator

My husband is getting a total knee replacement. What do you recommend as far as food and supplements for recovery?Can I safely use Xlear nasal spray after getting a stent in one of my arteries?If a person has GERD occasionally, would it be advisable to avoid meat since it is acid-forming?I have a family history of rheumatoid arthritis. How can I prevent this?  

Why Brains Need Friends: The Neuroscience of Loneliness, Empathy, and Social Connection. Dr. Ronald Hoffman interviews neuroscientist Dr. Ben Rein about his book, "Why Brains Need Friends," focusing on how loneliness and social isolation affect well-being and health. Rein describes his research on the neurobiology of autism, empathy, and how MDMA enhances empathy via serotonin signaling in the nucleus accumbens, and argues that humans are evolutionarily wired for social reward through oxytocin, serotonin, and dopamine. They distinguish objective isolation from subjective loneliness and discuss how isolation can trigger chronic stress responses, elevated cortisol, inflammation, and increased risks including stroke, dementia, heart disease, depression, anxiety, and suicide. Rein explains why digital communication (text, phone, Zoom) is less fulfilling due to reduced social cues and can erode empathy online; offers practical strategies to “level up” interactions from shallow to deep, track one’s social cadence based on introversion/extroversion, and addresses pets, social anxiety treatment, alcohol as a social lubricant, and concerns about robot companions.

Dr. Hoffman continues his conversation with neuroscientist Dr. Ben Rein about his book, "Why Brains Need Friends: The Neuroscience of Social Connection."

Exercise as Medicine for Osteoporosis: Dr. Ronald Hoffman interviews Professor Belinda Beck of Griffith University, a director of The Bone Clinic, and co-founder of ONERO, an award-winning, evidence-based exercise program for osteoporosis. Beck explains bone as living tissue that remodels in response to mechanical loading (Wolff’s Law), arguing much age-related loss reflects insufficient stress and that targeted high-load training can rebuild bone. She contrasts exercise with calcium-only approaches, noting supplementation limits and potential cardiovascular risks, and reviews osteoporosis drugs (bisphosphonates, denosumab/Prolia, PTH analogs, romosozumab/Evenity), including rebound loss after stopping denosumab and microdamage repair issues with antiresorptives; medications don’t prevent falls. Beck describes her “LIFTMOR” trial: twice-weekly, 30-minute supervised high-intensity resistance and impact training for eight months improved spine BMD, produced hip structural strengthening, and improved functional fall-risk measures versus low-intensity controls. ONERO is a standardized, supervised program delivered by trained clinicians, can be additive with medication or hormone therapy, and locations can be found via the ONERO Academy website.More Resources:The ONERO® Summit website (an educational meeting for ONERO® licensees, doctors and patients/the public)The Bone Clinic FB page (for information and important advances in the field of bone health in lay terms)

Dr. Hoffman continues his conversation with Dr. Belinda Beck, Professor, Griffith University, Director of Research at The Bone Clinic, and founder and director of Onero, an award-winning, evidence-based exercise program for osteoporosis.

A quick, 4-minute daily exercise fix for over-65s boosts performance in just 12 weeks; can eye drops dissolve cataracts to forestall surgery? A new motion sickness drug is named after the Greek god who was sailors’ friend; Scientific American highlights mitochondria as key to healthy aging; Urolithin A notches gains for GI and heart health in new studies.

The biggest mistake GLP-1 weight loss medication users make; Scientists discover link between vitamin C and blood cancers; B12 alone, or taken with a B complex? 10 diets are put to the test, and which scored highest for staving off biological aging? When medications cause constipation; Overcoming fatigue after radiation treatment for cancer.

Carbs vs Protein During Exercise: Hormones, Cortisol, and Insulin. Registered dietitian nutritionist Leyla Muedin discusses an emailed study request about a 2013 Iranian paper comparing carbohydrate vs protein drinks consumed during resistance exercise in 20 fasted young men. The study found cortisol rose much more in the protein group while insulin rose more in the carbohydrate group, with no significant differences in growth hormone, testosterone, or IGF-1, and it concluded carbohydrates created a “better hormonal environment.” Leyla challenges this interpretation, arguing cortisol’s rise is a normal and useful exercise stress response for muscle breakdown and subsequent repair, while carbohydrate-driven insulin spikes can blunt cortisol and promote fat storage; she also notes methodological limits (drinking during exercise, unclear drink ingredients, low protein dose, and unmeasured amino acids/protein turnover). She recommends exercising fasted, avoiding sweet/starchy intake during and immediately after exercise, hydrating, then eating a protein-focused meal 45–60 minutes post-workout.