Health Longevity Secrets
A podcast to transform your health and longevity with evidence-based lifestyle modifications and other tools to prevent and even reverse the most disruptive diseases. We feature topics including longevity, fasting, ketosis, biohacking, Alzheimer’s disease, heart disease, stroke, cancer, consciousness, and much more so that you can find out the latest proven methods to optimize your life. It’s a mix of interviews, special co-hosts, and solo shows that you’re not going to want to miss. Hit subscribe and get ready to change your life. HLS is hosted by Robert Lufkin MD, a physician/medical school professor and New York Times Bestselling author focusing on the applied science of health and longevity through lifestyle and other tools in order to cultivate consciousness, and live life to the fullest .
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Health Longevity Secrets
237-How to Avoid a Fatal Fracture
Unlock the secrets to a longer, healthier life with our special guest, Kevin Ellis, the Bone Coach. This episode dives deep into the critical importance of bone health, far beyond just keeping you upright. From blood cell production to immune system support and mineral storage, Kevin explains how your bones play a vital role in your overall well-being. Learn why early bone density scans (DEXA scans) are crucial and how conditions like osteoporosis and osteopenia can silently impact your life quality without proactive monitoring.
Explore the hidden connections between inflammation, aging, and chronic diseases and discover how everyday factors like gluten, seed oils, and insulin resistance can erode your skeletal strength. Kevin shares actionable advice on diet, physical activity, and nutrient intake, emphasizing the power of weight-bearing exercises and resistance training. Especially important for older women, these strategies can dramatically enhance bone density and quality, making a significant difference in your health as you age.
Finally, Kevin debunks common myths about osteoporosis treatment, advocating for a holistic approach over traditional medications like calcium and vitamin D supplements. From gut health to personalized exercise plans, he unveils a comprehensive blueprint for preventing bone loss and improving bone quality naturally. Plus, don't miss out on Kevin’s Stronger Bones programs and a free masterclass offering invaluable resources to start your journey toward stronger, healthier bones. Join us and take the first step towards a resilient, active future!
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Bluesky: ...
Welcome back to the event. Our guests will be speaking on the important role of bone health and longevity. You're going to learn how to check the health of your own bones and what you can do about it without having to resort to prescription drugs in many cases. When you stay to the end, our presenter for this discussion is Kevin Ellis, better known as the Bone Coach. Is Kevin Ellis, better known as the Bone Coach? He's the founder of Bone Coach, which is a unique three-step program and world-class coaching called the Stronger Bone Solution that we'll be hearing about. Kevin's mission is to help millions of people with osteoporosis build stronger bones and to help our children and grandchildren create a strong and healthy foundation so that we can lead long, active lives. Hey, kevin, welcome to the program.
Speaker 2:Dr Robert, thank you so much for having me. This is going to be a great conversation.
Speaker 1:Yeah, I'm so excited to hear about how bone health ties into longevity and really dive into it with you. But before we do that, maybe you could just help our audience understand. What do you mean by bone health? What is that exactly?
Speaker 2:Well, a lot of times we don't think of our bones. It's oftentimes the forgotten organ. We think of our bones, we think of these static structures that hold us up right and help us help carry us through life right. But there are so much more than that. They're living tissues, they're endocrine organs, they are a source for life, for blood cells, for things related to the immune system. They're a reservoir for minerals and nutrients. So there's so much more that our bones do for our bodies and we need to be preserving and strengthening that structure that's going to carry us to an active future, because the things that you may have seen with your parents or your grandparents or someone later in life where they did have a fracture, I bet that fracture significantly impacted their quality of life, and there's so much more that you can do early on that we want to prevent and preserve and strengthen that structure that's going to carry you to an active future.
Speaker 1:Yeah, that's such an important point that we think a fracture well, you just put a cast on it and you know it gets better but actually a fracture. In the older population we're talking about longevity a fracture can be a life-ending event for all sorts of reasons. So we really want to pay attention to bone health and we hear words like osteoporosis and osteopenia as conditions. What are those exactly?
Speaker 2:So osteoporosis means porous bone and that's a condition characterized by either not enough bone formation, excessive bone loss, or it's a combination of the two of those things and in osteoporosis both your bone density, the actual mineral content of your bone, and the bone quality, the structural integrity of the bone are reduced and that's going to increase that risk of fracture which can compromise quality of life down the road. Now there is a, there are a couple of ways that you can find out what your bone density is. One of them is called a bone density scan. Right, and it's a painless test, kind of like an x-ray, very low levels of radiation you lay down on a machine. It does a scan. It tells you your bone mineral density, the actual mineral content of your bone, then it generates a score. If that score is plus one or minus one or somewhere in between there, that's considered normal and healthy normal and healthy. If it's minus one to minus 2.5, that's considered osteopenia, which is we would call it low bone mass. But it's a precursor to osteoporosis and osteoporosis is a minus 2.5 or lower. So minus 2.6, minus 2.7, so on and so forth. The greater the negative number becomes, the more severe the osteoporosis.
Speaker 2:If you haven't had a scan yet, or you haven't had some measure of your bone density or your bone quality. I would get one. Get one as a baseline from which to monitor future changes. Even if you think that, oh, my bones are fine, I eat healthy, I exercise, I'm sure they're fine, don't make the assumption. They can make an objective decision around where the state of your bones are. So get the bone density scan.
Speaker 2:You can also get a measure of bone quality, which is through.
Speaker 2:There are a couple of ways to understand your bone quality One when you go to the bone density scan facility, or, ahead of time, call them and ask them if they have TBS capability, trabecular bone score capability. If they do, that can help you get that measure of bone quality. The structural integrity of your bone, too, bone quality, is so important. And then the other thing that you can ask for is you can ask your physician for bone turnover markers, and this one of them is called the serum CTX. This test looks at the activity level of cells that are breaking down bone, and if that activity level is elevated or even really high, that can be an indicator of active bone loss. So we're losing bone right now that bone density bone quality is being reduced actively right now and we need to address it. Bone density bone quality is being reduced actively right now and we need to address it Right. So there are markers and things that you can look at right now to understand the state of your bones and then you can take action from there.
Speaker 1:And is that bone scan you mentioned? Is that sometimes called a DEXA scan? Is that the same thing?
Speaker 2:Exactly Dual energy x -ray absorption geometry. That's exactly right, and it's also called a bone density scan.
Speaker 1:Now, is this part of a normal? I mean, if I go to my doctor, will they routinely ask for a bone scan, or is it only you know? Does it depend on the doctor or at certain ages? Or I mean, is it something I should be getting routinely?
Speaker 2:Great question. Most people will not get these scans until insurance covers them later in life, which is going to be 65, 70. You know, you may be asking your physician and they still may be hesitant to give you one at that point. But you, as your own best advocate, you have the right to ask for that at any time and provide a reason for that too. So one of the reasons that it could happen early on you could have bone loss early on in life is if you have chronic digestive issues, if you have celiac disease, if you have ulcerative colitis, if you have Crohn's, if you took certain medications like prednisone, glucocorticoids, or maybe you had an eating disorder early in life those kinds of things or autoimmune conditions right, these are reasons.
Speaker 2:These are things that can contribute to bone loss and they could be a reason why you ask your physician hey, I'm concerned about my bones. Here's why. Can I get a bone density scan? And this could be done when you're 30, when you're 40, when you're 50, when you're 60, or for the woman who's right around menopause or post-menopausal just making that transition there is a estrogen has a protective effect on bone and when those levels decrease, as they do during menopause, that causes an increase in the activity of cells that break down bone and at that point in time you can lose significant amount of bone if you're not aware of it. So you want to have a baseline before that happens and you also want to be monitoring it through that, that transitionary period.
Speaker 2:So those are great reasons to just ask your physician. Hey, I know this is something I need to be concerned about. Can you help me get the test? And if they say no, you could go to an external radiology group also and pay for those tests too. And I think the investment for that is like 75, 100, 125 bucks I don't know the exact numbers, but you could always try to find an external radiology group and get that also.
Speaker 1:Now, some of those risk factors. You mentioned things like conditions with the bowel or with the gut. Are you saying in digestive issues? Are you saying digestive issues affect bone health? Maybe you could talk about that a little bit. Is that something people may not be aware of?
Speaker 2:Digestive health absolutely is connected to gut health. So if you're someone sitting here and you've got chronic bloating, belching, burping gas, constipation, diarrhea, ibs, loose stools or you have celiac disease, or maybe you suspect you have celiac disease, you definitely want to know. If you do. You want to get the tests to understand. The TTG IGA test is a great one. The total serum IGA, that's another great one. Those are tests to help you understand if you have celiac disease. And then celiac disease is an autoimmune condition where when you ingest gluten, it damages the villi, these tiny little nutrient absorption centers in your small intestine. And these little nutrient absorption centers are responsible for absorbing the nutrients from the food you eat and shuttling those nutrients into your bloodstream, where they're carried throughout your body. Well, if they're blunted and they can't do their job, your body still needs those nutrients, the calcium for example to execute its daily functions, for muscle contractions, for nerve impulses. And if it's not able to absorb them, where is it going to go? It's going to go to the largest reserve of minerals you have, which are your bones, and it's going to pull from there. And that is one way. If you have absorption issues, it can lead to bone loss and osteoporosis.
Speaker 2:Now there's another connection to bone health and digestive health. Remember I said that our bones are living tissue, okay, so inside your bones you have bone marrow. Bone marrow produces 95% of the blood cells in your body. If you need help with preventing bleeding and clotting, platelets are going to help with that. If you need help with carrying oxygen to the body's tissues, carrying carbon dioxide away from the tissues back to the lungs, red blood cells are going to help with that.
Speaker 2:If you need help with fighting infections, healing wounds, anything related to the immune system, that's where white blood cells come in. The cells that break down bone are a form of white blood cell. So anything that is stimulating the immune system is speaking in the same language as the cells that break down bone. Where does 70% of your immune system reside? In your gut. So if you have chronic digestive issues, it's not just a matter of am I absorbing my nutrients, it's are those digestive issues stimulating the immune system, speaking in the same language as the cells that break down your bone and reducing that bone density and bone quality which is going to affect you later on in life. So that is why we need to be addressing any of those digestive issues, and then also understanding the state of our bone health too.
Speaker 1:Yeah, that tie into inflammation is really interesting as well too. Is it inflammation as a driver of aging and many of the chronic diseases that we face? And certainly gluten from grains drives inflammation and some people believe other proteins from grains too, as well as insulin resistance and, you know, seed oils even some people believe drive inflammation. So something that, as we get older, that may explain why some of the you know, the chronic inflammation we all face as we get older puts us at greater and greater risk for these bone issues that can be silent fracture or something. What are there any other signs other than fracture that, uh, that would tip us off? I mean, short of getting a DEXA scan, any other symptomatic things we could tell with?
Speaker 2:bones? Great question. It really is a silent condition, right? You can't feel bone loss.
Speaker 2:Now, a lot of times, people will have other things that are associated with other health issues that may be causing pain or joint pain or uh, or maybe they have some other kind of condition that they think it might be osteoporosis, but they don't really know. So scoliosis, stenosis, spondylolisthesis, osteoarthritis, degenerative discs A lot of times, people we see a lot of people that have osteoporosis that also have those conditions, but for the most part, osteoporosis bone loss is silent. So the best ways for you to understand the state of your bone health or get those tests done, look at the bone turnover markers too, like we talked about, and just be aware that, as long as you start doing something now, or even if you've got kids or grandkids we're going to talk about longevity let's start way back at the beginning. How can we help set these young kids up with a really strong foundation so we can add an extra 10, 20, 30 years to the end of their life? Just by helping them build that good foundation from the beginning, Because 90% of your bone mass you're building up by the time you turn age 18.
Speaker 2:So those are really really important years where we want to be helping kids build healthy habits right. Get them the good diet, the good nutrition, pull out the sugars and the soft drinks and stuff and help make sure we get real food for the kids too. And you want them at any age. You want to be playing sports and doing moving in short, sharp, dynamic movements and stimulating those bones, but especially when you're younger right If kids are playing soccer and doing gymnastics. Gymnasts have great bone density because they're moving. In short, sharp, dynamic movements, they're flipping, there's axial load. It can be really, really helpful for people. And just giving them that good start and then that remaining 10% of bone fills in from about 18 to 30, right, so that's around the time that we reach peak bone mass is right, around 30 years old.
Speaker 1:And then after 30, it begins to decrease. Is that right?
Speaker 2:That's so it can decline. Right, it can decline. That's typically when we have peak bone mass, but there are plenty of examples of people and you can continue to build bone and build bone strength Also after that point. Some of the things that help with that are obviously good diet, nutrition, making sure you're getting adequate protein, making sure you're getting minerals, and avoiding packaged processed foods super, super important. But even if you take in those nutrients and you get a lot of vitamin C and you get magnesium and you get calcium and vitamin D and vitamin K2, all those important nutrients even if you take those in, it's not really going to help you build bone strength unless you provide the stimulus. Your bones need to become stronger too, and that's where the exercise part comes in and that's where we have to be doing more than just walking right Walking is not enough.
Speaker 2:It's good. It's good for your health, it's good for living a long time, but you got to do more than that. You have to include other weight-bearing exercises where your body and your bones are working against gravity to keep you upright. So the things you're doing on your feet and it's placing a good, healthy stress on the bones. So there's things you're doing on your feet and it's placing a good, healthy stress on the bones. So you want to do walking, jogging, hiking, gardening, playing with the kids, the grandkids outside, pickleball, right, or it could be yoga, pilates, tai Chi, qigong. Just because something is not formal exercise doesn't mean it's not still providing the stimulus, right. So those things are all important to include.
Speaker 2:And then we also need to incorporate resistance training and muscle strengthening exercise, and this is where the stimulus really comes in right. So this is when you're bringing in whether it's barbells or dumbbells or kettlebells or resistance bands or even the machines at the gym. If that's where your comfort level is at, then then actually doing some repetitions five to ten repetition range is a great range if you can do it with proper form in a safe way, right. And some of my favorite exercises which they may sound intimidating, but they're really fundamental human movements that we've done for long, long periods of time, which would be squats, deadlifts, overhead presses, where we have that axial load All of those movements really can help provide a strong foundation to help you build stronger bones.
Speaker 2:Just one note, though, on the overhead presses if you already do have a fracture, like a vertebral fracture, you just want to be aware that putting a very heavy axial load overhead could lead to another fracture. But if you don't, those can be great exercises to incorporate and you don't have to start really, really intense from the beginning. Start where you're comfortable. Have somebody evaluate your body mechanics. Slowly work your way up to where you're providing the stimulus that you need.
Speaker 1:Yeah, and I you know, we always hear about bone bone health in the in the setting of older women. Is it? What is that? What percentage is older women or or are other people at risk for bone bone disease as well?
Speaker 2:Yeah, so it can happen with men, can happen with women, I will say, you know, we've got a couple hundred thousand people in our community and I would say 90 to 95% of them are women and there is a percentage of men as well. One of the reasons why there are more women is they are more likely to be diagnosed with osteoporosis. They're more likely to ask for the test earlier on, because right around menopause, you know, you have we have that estrogen decreasing the bone loss is happening. More women are getting these tests at this time, the bone density scans at this time, and then they'll receive a diagnosis Right, the bone density scans at this time, and then they'll receive a diagnosis right. So that's one reason why.
Speaker 2:Another observation that I have made is that sometimes men, I have noticed, are they're more likely to want to suck it up. Right, let me just, I kind of want to suck this condition up and I will tell you that osteoporosis is, it's not one of those conditions you can do that with. It's really, really not. You have to address it and you don't. You don't just want to think, oh, I'm too tough, nothing could happen to me. Fractures can happen, right, and and that's just. That's a very real conversation. You know I I always love people operating from a place of education, empowerment, confidence, and not the fear and the worry and the overwhelm. But we also have to be aware there is a reality there, if you don't address some of those things. So it's just an observation that I made, but um it, it can happen to men and to women.
Speaker 1:And and the point about um aging as well, we're at, we're at greater risk for bone loss as we get older. But correct me if I'm wrong, but it's not an absolute accompaniment of aging. In other words, it's like not everybody gets memory loss when they get older, you know. Not everybody gets frail when they get older, and maybe not even everybody gets gray hair when they get older, you know. So it's not, it's not inevitable. Then correct.
Speaker 2:With aging it's not inevitable. Now it does become harder to build and maintain bone as you get older, right? Same thing with muscle too. It becomes harder to build and maintain muscle as you get older, but the same thing applies to bone. There are fewer cells involved in the process, the process is less efficient and it just it is a lot easier the earlier you get started. You can get started at any point and make progress and make improvement. But the earlier you get started you can. You can get started at any point and make progress and make improvement. But the earlier you get started, the more that time is in your favor and you're in. You're putting yourself in a really good position, right, and just think you don't make decisions now for just three months from now. You make decisions now for 10, 20, 30 years from now too. So it doesn't have to be a life sentence and it doesn't have to be your destiny. You just got to take control and do the things you got to do.
Speaker 1:Yeah, and I want to talk about the stronger bone solution and options for treatment. But before we do that, maybe you could talk about overall what the various options are, possibilities for treatment and then we can dive into that particular solution.
Speaker 2:Yeah, let's do that. So let's talk about the conversation that typically happens between the patient and their physician at the time. They're diagnosed with osteoporosis. So they go into the physician, they get the bone density scan. Doctor says, hey, you've got osteoporosis. Take some calcium, take some vitamin D, go for a walk. Here's your bone drug. We'll see you in two years for your next bone density scan. That is the standard recommendation for 90% of people. That is woefully inadequate. There is so much more to bone health than that.
Speaker 2:Okay, now let me talk about the medications for just a second. So medications for bone health, or at least for the bone drug options, they're not like taking an aspirin. They have a dramatic effect on bone physiology and I liken their use to that old economic adage there's no such thing as a free lunch, right. There are risks and side effects and short and long-term implications with everything we do, and that's no different with these drugs. There are anti-resorptive drugs and these are drugs that are designed to slow down the activity level of cells that break down bone. This would be your bisphosphonates, like Fosamax and Reclass and Actonel and Boniva, and this would be your rank ligand inhibitors like Prolia the safety and efficacy of bisphosphonates. So Fosamax is a really popular one that most people have heard about or hear about. The safety and efficacy of these drugs is not really well known beyond five years.
Speaker 2:And as you and I are going about our daily lives, we're doing chores, we're doing that good exercise, the muscle strengthening, resistance training, we're doing a little impact there we're starting to get these tiny little micro cracks and micro fractures in our bones. That's normal, it's normal for everybody. And then what happens is you have cells within the bone they're called osteocytes that sense that damage and then they send out a signal and say, hey, we need to become stronger. And there are other cells that pick up that signal and they say, okay, well, these osteoclasts come in and scoop out that damaged bone. And it's a coupled process. Right behind it the osteoblasts build, blast, build. They come in to build and form stronger, healthier new bone. That is a normal bone remodeling process. You can actually, if you're taking some of these medications, especially long-term, multiple years, you can slow down that process too much to where you start to accumulate that old, worn, damaged, weakened bone over time, accumulate that old, worn, damaged, weakened bone over time. So, even if it says that you're taking the medication and your bone density is getting better, the bone quality may not be. Remember there's a difference. Density is the mineral content of the bone, quality is the structural integrity and the microarchitecture of the bone. So your density can show as higher, while the quality is not better. Okay, so we may be building weaker bones in that time. So that's one important consideration.
Speaker 2:Another important consideration of medications is that for rank lag inhibitors, like Prolia, for example, if you take this medication, like Prolia, for example, if you take this medication, you can't just stop at cold turkey at any point in the future. You have to follow it with a bisphosphonate medication, otherwise you risk getting a vertebral fracture. So if you're listening to this right now and you're on Prolia or you know somebody on Prolia, they cannot just stop cold turkey. You have to relay off of that medication with another medication. If you have taken Prolia for at least three rounds so 18 months or longer the bisphosphonate medication you need to use or you should talk to your doctor about using would be Reclassed. That's the strongest bisphosphonate medication that can shut down that rebound effect and prevent that vertebral fracture right? So those are things that you would discuss with your physician, that you probably won't have that conversation up front in the first 15 minutes of being told you need to take a medication.
Speaker 2:The last one, just to button up the medication piece, is there are anabolic medications too, and these drugs are designed to build bone, build better quality bone and build it faster.
Speaker 2:Can they do that? Yes, they can, but there are risks and side effects and there are only a certain period of time that you can take these drugs as well. And after you finish these medications, you must follow it again. You must follow it with an anti resorptive just to not lose the bone that you just gained, right? So just remember, you're not necessarily committing to one medication in that 15 minute conversation. You may be committing to multiple medications for multiple years, if not a lifetime. So keep that in mind before you start that. And that's why you know I will say I can't be anti-medication because I've seen situations where it's necessary and lifesaving for some people. But I am pro. Do everything you possibly can, naturally first, before ever considering that as an option, because there's so much that you can do outside of whether the medication is in the picture or not. There is so much that you can do and it's really, really empowering once you know that.
Speaker 1:Yeah, just the idea that these prescription medicines are for life, really. So what are the alternatives then? What's possible without going down that route? Maybe you could talk about your program in particular.
Speaker 2:Yeah. So our program is called the Stronger Bones Solution and if we zoom out and we just look at what that's made up of, anybody can do this right. We just have a structured process and a program and a plan for it. That really just compresses the time it takes for you to do this and use the right information Right. So the way we structure this is, we say first thing we need to do is identify. We need to identify and address any of those root cause issues that are contributing to bone loss and address those things that are contributing to bone loss. And address those things, Because if you don't address those things, you continue to have bone loss. That increases your fracture risk and that's what puts the future in question, right, so we need to address those things, address the bone loss. You can't start going up and improving if you're still going down and losing. So step one is identify and address those root cause issues. So figuring out what lab tests, getting the tests ordered, how to have the conversations with the doctor, how to understand your results when they come back, that's a big part of it. Normal results are not always normal. Sometimes there are patterns that can be spotted and picked up that you need to be able to see. So that's one thing that we teach people how to do.
Speaker 2:The next part is we have to nourish the body and the bones right. We have to get them the nutrients, the minerals, all the things that they need, and we have to make sure we're actually absorbing those nutrients too. So we got to take in the right nutrients in the right amounts. You got to actually absorb those nutrients. If you have overt digestive issues, there's a good chance. There's probably a problem with absorption, but even if you don't have overt digestive issues, you could still have some absorption issues level too. So all those two things need to line up.
Speaker 2:And third is building. It's building strength of body, strength of mind, strength of bone in a way that prevents fracture and injury. So reducing that stress, improving that sleep, getting to the point where you've got the exercise plan in place, you're confident you're doing the right things, you're providing the right, right stimulus and you're doing it in a way that doesn't compromise your body mechanics and put you at greater risk of injury Right. And then we're optimizing the hormones. All of those pieces have to be in place Right, and that's what's going to give you the best shot of making improvement long-term. So you can see how the difference between the conversation you have with your doctor calcium, vitamin D, walk, bone drug is very different than this path over here. So it's not saying that, again, medication is 100% wrong 100% of the time. But I will tell you, even if you take medication all the things I just listed off you have to do them either way. So I would start there.
Speaker 1:Yeah, I mean it makes perfect sense. It seems to echo what we've heard with other drug for the bone loss and ignore the root cause. Why not go back and look at my gut, look at my inflammation and, as you're saying, with your program you correct it there and then you wind up. You don't need the bone drugs or otherwise. It's such a it makes perfect sense and I really love what you're doing. I'm a fan of it. I think it's really the appropriate way to address these things and tell me, are there any any of the drugs that any prescription drugs there? You know each one has a list of contraindications and other. You know side effects and reasons not to do it For your program. Are there contraindications or are there side effects or who can it be applied to?
Speaker 2:Great question, there are. The good thing is, when you take a natural approach to things, there aren't side effects to taking a natural approach to things. If you're introducing something, let's say you're trying a new food, for example, and it doesn't work the first time and you realize you have a bad reaction to it guess what? You can just pull that food out right and try again, keep trying to incorporate something else, and patience is always important when you're trying new things. But there are no lasting long-term effects of trying something like that, a nutritional intervention or some kind of exercise intervention. But if you get in with a medication and you're altering that bone physiology right there, there are implications with that, especially as you do that longer term. But if you're doing the things like the exercise, the nutrition, and you, we use what's called conditional logic where we say, hey, if these are the conditions in your body, then you're going to do these things right and you won't do these things. I'll give you a perfect example with exercise. So people come to us and they say hey, I've got pain in my neck, my shoulder, my back, my hips, my knees, my feet. I'm concerned, I want to exercise, I want to build stronger bones, but I can't. I'm having a hard time with this.
Speaker 2:We will teach modifications, adjustments and tweaks so that you're not compromising your body mechanics and putting you at greater risk of injury and that you can still exercise. Or, like I had mentioned earlier, they may have already had a fracture. They may have scoliosis, stenosis, spondylolisthesis, osteoarthritis, degenerative discs. We will teach modifications, adjustments and tweaks before you even start the bone building fracture preventing exercise plan. So we'll teach you how to modify those things. This can be modified for different situations that people have so that you can get the right plan in place for you. So I would say the side effect is just you got to put in a little bit of work. That's important, but there's no real negative impact of doing that work, which is good.
Speaker 1:I always want to ask this question because some people sort of take a fatalistic attitude about well, my parents and grandparents had problems with fractures, so it must be genetic. There's nothing I could do? How big a role is genetics and family history in this versus our lifestyle and what we can control in your experience?
Speaker 2:Kevin. Great question, great question. Genetics do play a role, but there are so many things, even for the people who have an entire family history of. My mother has osteoporosis, my grandmother has osteoporosis, my sister does. I see people like this every single day. They're still able to get in here, make nutritional changes, make exercise changes and, if not, if not actually build bone strength, at least maintain and stabilize some of that bone loss too, which is always great to see. So you can build bone strength, you can also maintain, you can stabilize the loss. So those are really, really important things. Just know that your genetics are not always your destiny. There's so much that you can do too. Your genetics are not always your destiny, there's so much that you can do too Right.
Speaker 1:We have so much control ourselves with our lifestyle and and these other, these other factors that you described in your in your program. Uh well, tell me, this has been great, kevin. Tell me, how can people um find about your program? How can they follow you on social media? Maybe you could tell us where those links are.
Speaker 2:Yeah, I absolutely can. So the best place to always find me you can always find me at bonecoachcom. We've got amazing Stronger Bones resources there. We've got information on how to join our Stronger Bones programs. You can actually submit an application to come into those programs and you can pick different levels. We have different levels of programs where you can do self guided versions, where you can do programs where you work directly with me and my team. It just depends on your needs. And again, that's all at bone coachcom. And we're also on all the major social channels Instagram, facebook, all all over the place and we've got a podcast to which Dr Robert was on as well. So this was yeah, that's. Those are the best, most helpful resources, and I'd love I've got if we could do a free gift maybe, or something for your community. We can give them access to my free Stronger Bones Masterclass. We've got a recipe guide. We've got some other things that I'd love to be able to share with your audience too.
Speaker 1:Yeah, definitely, we'll give them instructions on how to do that, and thanks again, kevin, for spending time with us and thanks for the program you're doing. I think it's great work and more people need to take advantage of it and think about their bone health. So thank you.
Speaker 2:Thanks so much.
Speaker 1:I want to thank Kevin Ellis for joining us today and sharing his amazing knowledge with us all. Remember that Kevin has a bonus that he mentioned that will be available to our VIP Pass members. If you still haven't claimed your VIP Pass to access the recordings, the transcripts, the MP3s and our must-have bonus package, you can get it now by clicking the button on this page to upgrade before it's too late. And remember that when the event is over, the recordings and all the bonuses go away. So make sure you claim your VIP pass now, before it's too late.