Don’t Break a Bone — The One Habit That Protects You as You Age

In this episode of Hormones & Hope, Dr. Chhaya welcomes the incredible Dr. Pam Peeke—physician, scientist, author, and the “doc who walks the talk.” Together, they unpack what truly drives women’s long-term health: mindset, muscle, metabolism, and meaning.

Dr. Peeke shares her “Mind–Mouth–Muscle” framework, explains why strength training becomes essential after 40, and breaks down how bone cells respond to movement. She also reveals why walking isn’t enough, why push-ups matter more than we think, and how sleep, protein, and stress management shape health in every decade.

The conversation also highlights NASA’s vibration research and how it inspired Osteoboost, an FDA-cleared device designed to support women with low bone density through targeted mechanical stimulation.

A must-listen for anyone wanting to understand bone density, metabolic aging, and longevity on a deeper level.

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Dr. Peeke is a Pew Foundation scholar in nutrition and metabolism, board certified in internal medicine, an NIH-trained published clinical investigator, holds dual master's degrees in public health and policy,  and is a nationally recognized women's health expert and speaker. Dr. Peeke is a senior operating advisor to private equity investing in healthy living and aging. She is chief medical officer of Osteoboost Health, facilitating the integration into medical practice of the Class II FDA approved medical device, the Osteoboost, for the management of low bone density.

Follow Dr. Peeke here:

Website: https://drpeeke.com/ 

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Linkedin: https://www.linkedin.com/in/pampeekemd/

Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance.

If you enjoyed this episode, don’t forget to subscribe to the Hormones & Hope Podcast for more expert insights, real conversations, and science-backed strategies to help you feel your best—inside and out.

Transcript

00:00
So number one, what's the single most common nutrition myth you wish people would stop believing? You could lose 10 pounds in a week.  Number two, is metabolism slowing with age real or is it mostly lifestyle? It's real.  Number three, one simple habit that can improve energy and weight management for people of any age?  Sleep.  Okay.

00:25
How important is protein for maintaining muscle and metabolism as we age?  Welcome to Hormones and Hope,  a podcast where we bridge science and wellness  to help transform your health.  I'm your host, Dr. Chhaya Makhija,  or you can call me Dr. Chhaya,  a triple board certified endocrinologist and lifestyle medicine physician and founder of Unified Endocrine and Diabetes Care.  Each week we dive into the powerful intersection of clinical medicine,

00:55
and real life lifestyle strategies  to help you feel stronger,  live longer, and show up as your most vibrant self inside and out.  So let's get empowered. Hello, everyone. Welcome to another episode on Hormones and Hope.  And this is going to be another exciting one because after hearing a couple of solo episodes from me,  you are going to get an expert talking about health  and  also her experience.

01:22
I am so excited and delighted to introduce you to Dr. Pam Peek. And I got to know about her work and her expertise recently in the last few months when I was attending one of the conferences for Endocrine Society National Meeting in San Francisco during the summer of this year, which is 2025. And while I was engaged in a discussion about a medical device, which was recently approved for prevention of osteoporosis, I got to learn about Dr. Peek.

01:51
her immense work in the field of science and research, as well as she being the chief medical officer for this  specific company, which is called Osteoboost. Now, Dr. Peek is a Boat-Certified Physician in Internal Medicine. What I've learned is that she's also an NIH-trained, published clinical investigator. So that's National Institutes of Health. She also holds dual masters in public health and policy and is nationally recognized expert in women's health.

02:21
I'm so, so, so delighted to hear a lot from her. And this is another privilege for me to welcome you, Dr. Peek. So thank you for joining our show and please tell us something fun about you, why passion for women's health or anything that will bring about further excitement before we start the Q &A. Well, you know, the media dubbed me a while back as the doc who walks the talk.  And you know what it's like when

02:50
people pontificate from on high and say, you do this, but you're not doing it yourself. So clearly one of the things I pride myself on is getting some dirt under my fingernails and getting on out there  and having fun exercising with other people, marathon, triathlon, just going out and just doing it. So I think that that is something that all of us, you and me are really learning now. And that is there's no more pontificating.

03:20
is a pontification free zone and we're out there doing it. We're on the front lines doing it right with you. That is impressive, know, because when you, like you just said, are walking the talk, yeah.  And those are individuals who really add on to the inspiration. So thank you for sharing. So Dr. Peek, we have our lineup as, you know, first few rapid fire questions, which could be a one-liner answer, yes, no, true, false.

03:47
And then we have a few deep dive questions following which if you can share anything, any experience regarding your patient or a personal transformation that will leave our guest with more hope and inspiration. We would love to end the episode with that. So you're ready for the rapid fire?  I'm sitting here just waiting.  All right. So number one, what's the single most common nutrition myth you wish people would stop believing? You could lose 10 pounds in a week.

04:17
Number two, is metabolism slowing with age real or is it mostly lifestyle? It's real. Let's put it this way, everything slows down  as you  age, but metabolism is no different.  Okay, thank you. Number three, one simple habit that can improve energy and weight management for people of any age? Sleep. Okay.

04:43
How important is protein for maintaining muscle and metabolism as we age? It is absolutely  critical and women don't  eat enough.  Thank you for sharing that too. Number five, if you could give one tip to young adults to prevent metabolic diseases in the latter half of their life or even at that particular age, what would that be? Get into a sport. Number six, uh

05:10
your go-to daily practice for keeping your body and mind strong. Meditation. Number seven, one myth about women, weights and bone health you wish would disappear. My bones won't fracture until I'm 80. Ooh la la, you're hitting right on the mark. I feel it. I echo those statements. So thank you so much. So Dr. Pihika, you are very much into exercise and...

05:37
muscle building and muscle and bone health, which actually translates into improving our metabolic health. So, you you've lived through this experience you just mentioned about, you know, walking the talk. So tell us about over time, what have you learned, like key concepts about nutrition, exercise, and even mindset when we combine it when it's integrated? How does it influence our longevity, especially in women after midlife or after age 40?

06:06
You know, it's interesting when I published my very first book 25 years ago, I've been writing for quite some time  and  I came up with sort of an alliteration, mind, mouth, muscle.  And my publisher, which is one of the biggest publishers is Viking. They were arguing with me, no, we never start with the mind. We always start with, you know, some  great ways to be able to drop that weight and, you know, get whatever, you know, fit and everything. I said, no, I refuse.

06:35
It starts with the mind. I'm terribly sorry, but all the research shows that without the appropriate mindset, you're going nowhere fast. So people are not robots. can't just wind them up and kick them out the door.  So you've got to have a mindset that is built upon what?  Meaning and purpose.  What is the meaning and purpose? mean, when you get out of bed in the morning, why even get out of bed without meaning and purpose?

07:02
Well, why are you going to then  strap on some sneakers, go outside and maybe  hike, walk,  go for a run, whatever you're going to do. You need meaning and purpose behind that. You and I as physicians, all times help provide that meaning and purpose because people don't know what they don't know. So that's one of the most important things.  And then really at the end of the day,  life is fluid. It's very fluid.

07:31
So people think, all right, well, I have a recipe for success today. Well, good for you. Because a year from now is probably look a little different. Foundationally, it'll always be the same in terms of eating clean,  staying physically active, getting great high quality sleep,  and at the same time, de-stressing, finding a way to do self-reflection. And those are foundational. But what they look like decade to decade are different.

08:01
So I'd like everyone out there to wrap their head around the fact that your expectations about finding the way and then sticking with that for 60 years is not going to work. The foundation is always there. It's a template for living. But  how you do it differs. I'll give you an example. As women course through perimenopause, menopause, sleep becomes mission impossible.

08:27
All right. So when you thought, oh, listen, I got this sleep thing down when you're 25. Well, good for you. Yeah. Because in 25 years, things are going to look a little different. So you have to then adjust your expectations and really just ease into the fact that life is dynamic and fluid all the way to the end. So well said. And it's so beautiful and such an important fact.

08:56
So mindset, right? That was the first one and meaning and purpose like you just explained.  And then comes, you you just gave us like the pillars of uh lifestyle, which are all essential. So when you are meeting people or meeting women or even, you know, say your patients, right? How do you address mindset? Address meaning what tips can you give that, okay, here is, you know, three steps or maybe one step that could help you.

09:23
to transform or to change or to implement certain habit. Because that's the most challenging aspect even for me,  even though I'm doing, mean, practicing endocrinology and of course the lifestyle coaching, but that's the biggest barrier, the mindset. So I don't offer tips right off the bat. What I love to do  is unzip someone's head,  jump inside, and then look at the world as they see it. So I ask them, what's important to you?

09:52
We're going back to that meaning and purpose place. And if they say, well, the most important thing for me is to always be independent and never have to rely upon someone else to get out of a chair and that kind of thing. Okay. Well, if that's true, then I'm going to go there. I'm going to go there right there with you. And I'm going to say, really? All right. Let's see what you do in this chair. I want you to do a sit to stand, put your hands across your chest.

10:22
So you don't  get any help. I want to see how many of these you can crank out in 30 seconds. All right. And you and I both know this at the stand test. And so, you know, and then all of a sudden, you know, they're kind of falling all over the place and whatever. said, really?  Mm And how are you going to stay independent if you can't crank these babies out? How can you do that?  Well, I got some thoughts. All right. So how about we strengthen your legs? Now, what did I just do?

10:52
I didn't say now what I'd like you to do is just do a whole bunch of leg presses  and gobble it squats with your kettlebell, blah, blah. You know, it's like what? No, I'm saying I want you  to actually be working on your quads and your hamstrings and your glutes so that you can  always be able to get out of that chair and stay independent. Well, now you have them engage. You know why? Because they own it.

11:21
tell them what to do. I'm not talking from on high. What I'm doing is I'm saying, you told me what was important. I went to that place and now we're going to make the entire program work around that to achieve your goal. That's what I want to do. Right. So for the next person, that may be, you know, I'm finally going to retire  and I, what I'd like to do is play pickleball until I'm blue in the face. But the thing is,

11:51
Man, I'm just so  tired and good Lord. I, you know, I get breathless and whatever. Now, of course, I make sure that physiologically they're fine. Otherwise they're just absolutely deconditioned. Well, you want to play pickleball?  Not a problem. How much walking are we doing every day? What are we doing for aerobic? What do you like to do? Elliptical? Hmm. Okay. We can do that too. Hiking? That's good. That'll help build up. You see what I just did? You tell me what's important.

12:22
then I'll come back at you and I'll weave in the meaning and purpose so that now  when you're taking that walk, you're saying to yourself, I know why I'm doing this, because I'm going to play pickleball. I'm going to crush them out there on the court, but I can't do it if I'm breathless all the time. Yes. So awareness.

12:43
and knowledge, we both and you it's a partnership that you're not putting any judgment and you're not telling them that do this or don't do this because that like really brings about a blocking them for that individual or patient. So, so beautiful. It's actually very insightful also, because you know, we as healthcare professionals or physicians, when we're placed in that other side of the table, having this discussion, it's easy or very, very easy.

13:09
to just write, here is a prescription, do this, don't do this, eat this, don't eat that. And then that just goes as a visit instruction back. But there is no real transformation. is no turning your eyes and looking back, looking at ourselves, like the self-reflection, which you talked about early on. So very, very insightful. And  I feel like all physicians,  all of us, can become coaches. Or we should be coaches. It's not just being a doctor, but also that coaching is so very essential as we move forward.

13:38
Oh, I don't think there's any question. I applaud that all of us should be trained to be able to do what I just said. Now I've been a physician for many years and so I learned through the school of hard knocks. I learned what didn't work. We had some epic fails in there. And then from that I learned how to apply the lessons. Everything in life, good, bad, or otherwise is about lessons.

14:07
can you extract the lesson? Sometimes a lesson is a nothing burger. It's like, eh, you know, I didn't really learn that much from that. Or it could be, Oh my heavens, that was eye opening.  mean, just, you know, wow. So it's all about just as you and I, as practitioners, as we interact with people,  what we think is important may not be important to the patient. And so,

14:36
they need to hear it in their  language. That's I unzip their head. I hop inside. look at the world as they see it. And then I listen intently. I do a lot of listening and then I get the picture. Now I know where we're going. Yeah.  And you're really connecting with them by unzipping. I love the word unzipping their head.  Before I get into our next question, I also had this, you know, as you were speaking,

15:05
that why are we focusing on muscle, physical activity,  and how is that interrelated with, you you talked about preventing fractures or the myth that we all think that we'll not break a bone. So how is it translating the connection between exercise building muscle balance to our bone health and preventing fractures and actually towards longevity? It's a really good question. And so let's sort of connect the dots, all right?

15:33
So many women think walking alone is just going to do it for the rest of their life. I really don't want to break their heart and I am just a messenger. So don't hurt me. But what you need is you need to be able to build and then maintain  a  certain amount of muscle, of muscle strength and tone to be able to keep yourselves not only independent, you do have to get out of a chair. All right.

16:03
At the same time, when you exercise your muscles using strength training, you're actually tugging on bones. So, you know, you've got, you know, uh, at your joints, you've got tendons and ligaments and every single time you tug on that bone, when you lift that weight, however you're doing that at any point throughout your anatomy, it doesn't have to be your arms. It's your arms, legs.

16:32
It's your core, it's your glutes, everything. Then what you do is you wake up those cells in there, those osteocytes in your bone, little fancy word, osteocytes. And those are the mature bone building cells. And so, and you wake them up, you go, hey, build some bone already.  And the osteoblasts will begin to build bone. And when they do that, at the same time, you have a new balance between

17:01
the amount of bone that's torn down and the amount of bone that's being built. And so the muscle tends to establish, you know, when you're doing exercise strength training, this  really healthy new homeostasis and new balance  so that you've got your airing on the side  of building bone and certainly at the very least maintaining bone when you do strength training. So that's the connection literally.

17:30
between bone and muscle. Want to keep that very clear. So, you know, know  everyone out there. Walking is not enough. It's not. Now, is it wonderful?  It's fabulous. What's life without walking? It's so good for your heart. It's so good for your brain. It's so good for longevity in general. That being said, that's good. But we're talking about bones here and bones need a little extra  something, something.

18:01
And that means you've got to do the strength training. Does this mean you have to spend your entire income at the most expensive gym in town? You could do  everything quite frankly at home or in a community center for that matter. You could hire a trainer to do a group of you. You can make this very lean in me. You could use your body weight to be able to do that or very inexpensive  equipment.

18:28
For instance, elastic bands are fantastic tubing. I mean, you could buy it for 30 bucks and then you could just  use it, follow the instructions and you could be quite strong. Now I got something for everybody. My go-to  exercise that  basically helps me  multitask because we are women  and so, you know, our second career is multitasking because we can help ourselves.

18:57
think it's in the chromosomes. I don't know. But anyway, it's the push up. Now, the push up can be done 28 different ways. Do not freak out. I'm not asking for a full leg push up.  If you're capable of doing it, you can get a little padding for your knees and very simple, nice little mat or something. You could do bent knee push ups. Now, why is this so terribly important? It's important because if you were to fall right now,

19:25
and no one was around to help you. How are you getting up? You're waiting for a front end loader. Is that what you just said? No, that front end loader is not showing up to help you. If you actually just do it, just kind of go down to the floor and then try to get yourself up. What does it look like? A push up because you have to  use your arms and legs in a certain way just to get up however lovely it looks. And so it's

19:54
extremely important to be able to save your own life at some point in your life. To be able to get up once you've fallen. To be able to help yourself crawl over to where you need to be and then get up. You've got to have those muscles going. So let's look at the muscles. What are the muscles? Good heavens. They're all over the place. It's your leg muscles, your glutes. It's your back. It's your entire core, which means your abs.  At the same time, your arms.

20:23
Every single muscle in your arms, your forearms, your biceps, your triceps. And then, hello, it's your chest. Now, remember, if you're doing it right,  you've got that neutral spine. So you got to keep that core  basically in place the entire time. Nice straight back. Now, let's just say, oh, no, I can't do it on the ground. Everything. That's OK. You could do it off the wall. You could actually do it off the wall. Just, you know, put your feet a little further away from the wall and bend into it.

20:52
and just let her rip. Okay. There are lots of ways to be able to tackle this, but that's one of my most favorite things. If you could  crunch out 10  of any one of those  forms of pushup, then  you're well on your way to remaining independent and staying strong as you age. mean, I've got, listen, I've got 30 year olds who can't do this.  Okay. So if you think, you know, I got this really, do you?

21:21
drop to the floor, let me see. Let me see what you got. Because I got a surprise for you. The grand majority cannot do this at all. Not going to happen. Not now, not ever. So that's why you got to work it. You know, that becomes fundamental. You know, any time of day, just drop down to the floor and just, you know, whack out a few. And it just basically allows you to be able to practice. Just keep going at it. Practice, practice, practice. A little here.

21:51
a little there, start with  one,  just one repetition, but that  one repetition just looked wonderful. But maybe you're too tired to do the second one. That's fine. Come back to it some other time. But that  one repetition means everything because you need excellent form  in strength training to decrease the incidence of injury. So it's all about form. Don't rush through anything.

22:20
and don't assume anything. I'm going this way, just applauding Dr. Peek. I don't have any other words. Yes, we've had a few guests who've talked about muscle movement and they themselves are very fit and fine. But the way you explain pushups, the science behind it, the need, like why is this specific one so pivotal in our health and our journey?  And just an amazing explanation that when you fall, what do you need?

22:47
what kind of strength are you seeking for and you're still independent. So no further words and thank you so much for explaining push-ups in a very unique and very meaningful way. So you explain the connection, muscles, bones, fractures, and what can we do now? So even young adults who are listening, this is a time you don't have to wait. This is not a talk just for someone who's going through a midlife.

23:10
but now is the time to build that. And you also heard from Dr. Peek about getting into a sport because that's what's going to boost up your dopamine levels and inspire you to take that step every day. So moving on to some innovation in science, Dr. Peek, you you represent osteoboost and I really wanted to learn and understand about this medical device. I personally have it and this was just out of interest in bone health for osteopenia osteoporosis for me as well.

23:38
but this has been specifically designed for women with osteopenia. And the other reason I knew about this was because a study was conducted at University of Nebraska Medical Center where I actually graduated for, you know, after my fellowship, was uh in endocrinology. So can you explain how it works,  the science behind it and what kind of women would benefit from it? Okay.  So how many of you remember the astronauts going up into space? All right. So we...

24:07
You know, it's always making headlines. And then there was an uh-oh  moment years back when the astronauts went up and then they came back down and their bone mineral density was literally melting away. And that's when NASA, you know, sat down and said, ROTRO, what are we going to do with these people? And how did that happen?  Ah, no gravity. And so that's a problem up there because, you know,  um, there's no gravity and so there's no pull.

24:36
on the bones  and so there's no stomping.  There's none of that level of activity that's going to be able to maintain optimal bone health. So what they discovered, they actually farmed this out to a university  and they discovered that if you apply vibration to the body, now why vibration? What's that about? Physical activity. When you take a walk, when you get up right now from your chair and you start walking,

25:05
You could just walk in a regular patient, I to be stomping or something. You actually vibrate. There's a vibration that goes throughout your entire body. Any runner will tell you that  because there you really get a good stomp. kind of, Whoa, you know, but you actually vibrate and that vibration is  critical for stimulating the bone building cells throughout the body. They, these osteoblasts that I was talking about before. it's exceptionally important.

25:35
to remember that vibration  is a huge piece of what physical activity does. So these smart people over at now saw said, hmm, okay, we're going to apply vibration to these happy campers while they're up in the space station. And by doing so, we're going to be able to mitigate the bone loss.  And have they done it a hundred percent? Of course not. Because being in space is like a really strange thing, but

26:02
they were able to help mitigate it. So that's the first thing. Right. The second piece of this is we took that science, you know, osteoboost. And anyone who wants to read about this, just go to osteoboost.com.  Osteo means bone, boost means, well, boosting the bone. So what we're able to do is say, hmm, well, obviously we're not in a space station.

26:29
what we'd like to be able to do knowing women especially, but this is also good for men because men have problems with uh a low bone density as well for a lot of reasons. So we said, hmm, could we come up with a device that's small, compact, easy to wear and you know, going back to the multitasking,  something that a woman could wear while she's doing her activities of daily living, walking around, you know,

26:56
doing stuff throughout the house, the work at her job and her office, out walking her dog,  know, hiking, doing whatever she wants. Okay. So the device is worn that way. It's actually looks like a belt, almost looks like a fanny pack. You know, it's  smaller than that. And then the main device is worn over the sacrum in the back and then you tie it in the front.  in the back, what's up with the sacrum? Now the sacrum is that bone.

27:26
That's right above the crack, your little buttock crack. So you're behind crack. So you know where that bone is. You can actually feel it. So you want it right there. Why? Because the vibration then spreads to the hips and to the lumbar spine. When we get a DEXA scan, what do we see?  It's the hips and the lumbar spine. So we want to be able to show changes there because these are two places that are very vulnerable for fracture.

27:56
and compression and other issues when it comes to the spine. So that's how this works in a nutshell. You're literally getting with 30 minutes a day, that's  all that's required. The device actually shuts off after 30 minutes. And so 30 minutes  of that vibration is equal to literally an exercise session because it's duplicating what exercise will do.

28:24
Now, obviously you're going to do your regular exercise too. You know what I do is I strap that osteoboost on me and then I have my own home gym. And then what happens is I'm able to  hop up on my elliptical and I do my elliptical. I'm multi-dasking. I do my elliptical at the same time. I'm doing 30 minutes of my  osteoboost.

28:49
And I literally have it dangling off my elliptical to always remind me to wear it. So you see, it's  very, very simple. It's elegant. It's a class two  FDA cleared medical device. And so  we went through a very, very rigorous FDA  review  that took 12 months  because there is no predicate for it. So we took a special pathway.

29:19
for devices that don't have any predicate.  And oh boy, do we have fun. But the orthopedic panel at the FDA cleared us  and we are one of only  16 devices  ever cleared  by the orthopedic panel like this. Yeah, that's phenomenal.  I have been using it and that's like looking at my bone density pre-sam 45 and I have lower Z-scores.

29:48
and then we're planning to get my bone density in the future once I'm covering that period of time. Also for audience or listeners to remind that this is through prescription. So definitely talk to your physicians and a chronologist who are well aware of this medical device if that would be best suited for you after your assessment. I've had lots of interest from my patients and right now I think it's also the prescription is easier but now they're juggling between the cost of the device versus its efficacy.

30:17
And  those are the discussions like in our exam room when we are dealing. Well, you know, we got approved a year and a half ago and as you're well aware, and so am I, it takes forever in a day to get the insurance reimbursement paperwork done. So we're wading through it as we speak and that means for Medicare as well as for private insurers. But we had so many people who said, I don't want to wait.

30:44
because right now I'm circling the drain and my T scores are starting to knock on osteoporosis. And quite frankly, even if you are already osteoporotic, it's the same mechanism of action. So physicians are assessing their patients individually and finding out and saying, you know, do you really need a prescription for  this device? Do you need this device if you already have osteoporosis? Same mechanism of action.

31:13
So I would say about 50 % of the people who purchase the device have osteopenia and the other 50 % have osteoporosis. Now, if you don't have a physician or it's difficult to get to one, you know how that goes. We also have, if you go to osteoboost.com and where it says to order and the rest of it, we actually have a telehealth platform and we have physicians there.

31:43
who will go ahead and review  once you've submitted and give you approval and then off you go. So it's fairly straightforward. So either you have your own physician, you're lucky enough to have someone like you,  or  if you don't, cause a lot of people don't,  you know, it's shocking. It really is. It's like, Hmm.  And  you know, get trying to get an appointment that's not four months from now is really, you know, tough. So

32:12
The other thing too, patients need to educate their own providers about this because providers, mean, you and I, I never got any of this in medical school. I didn't know anything about vibration science only to find out there's a huge wealth of science on this out there. So, you know, I learned a lot and so many providers, internal medicine, family practice, rheumatology, endocrinology, orthopedics.

32:42
They're all coming to us now, these providers saying, my patients are talking about this all the time. So what, what's going on educate me so I don't feel like I'm the most clueless person in the room. And we're doing that. We just did a huge webinar  with Asya Boos. You could see this on the website with a Dr. Jocelyn uh Whitstein, who is an orthopedic surgeon at Duke university.

33:09
She has a really cool Instagram following. Speaking of the doc who walks the talk, she was a gymnast in college.  And so you could see her hanging upside down and doing crazy things. And she's got a big following. So she reached out to us and she said, you need to teach me about Austria boost because I have so many people on Instagram  asking about it and I need to be educated at the higher level, you know, at the provider level. So we educated her.

33:39
She was in love with it. And then we went ahead and did a full on webinar because she wrote a book that just came out called the complete guide to bones and joints. And, you know, if it's written by an orthopedic surgeon, I'll listen to it. And then there are beautiful pictures of her and her co-author, both of whom are gymnasts, you know, former gymnasts doing all the exercises. How cool is that?

34:06
Thank you, Dr. Peek. That was so insightful. We learned about the mindset, the muscle movement,  as well as what we are feeding ourselves and how do we look at ourselves in terms of health  and a new medical device called Osteoboost. To the listeners and viewers, this is a medical device. You could definitely talk to your physicians or your treating providers to learn more about the device. But what was shared today was a full...

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disclosure that it's only educational and not a specific personal medical device. If you are enjoying our episodes, don't forget to like or share a review and even share it with any of your loved ones, friends who can benefit more from this podcast, which is bridging both science and wellness. Until our next episode, this is Dr. Makhija signing off. Thanks for hanging out with me on Hormones and Hope.

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If you've loved this episode, do me a favor,  hit subscribe, share it with someone you care about,  and drop a review if you're feeling generous.  Want more tools to support your hormones and health?  Head over to unifiedandocrinecare.com.  We've got free guides, resources, and more waiting for you.  Until next time,  stay curious, stay kind to your body, and keep your hormones happy.