Key takeaway: Women start losing bone density and mass on average around age 30, years before menopause, according to orthopedic surgeon and longevity physician Dr. Doug Lucas. Bone density can be maintained or improved with a measured program of heavy load, protein, hormone optimization and sleep, and tracking it with repeat scans is how you know it is working.
Your bones are changing long before menopause
This week, double board-certified orthopedic surgeon Dr. Doug Lucas of The OsteoCollective and Sarah Glicken, cofounder of Precision Bone Imaging, joined us for a Livelong Women’s Circle Studio Session on what actually rebuilds bone.
Dr. Lucas said both men and women reach peak bone density in their mid-twenties to 30 and that women start losing bone density and mass on average around the age of 30, with a faster decline in perimenopause, roughly five to six years before menopause begins. Most women, he noted, never learn their starting point.
That’s why measurement came up again and again. Glicken explained that most women are not covered for a DEXA scan until 65, and that the ultrasound-based REMS scan she uses has a lower margin of error compared with the DEXA. As Dr. Lucas put it:
“You can’t manage what you don’t measure.”
On hormones, Dr. Lucas, who treats women’s hormone optimization in his practice, said the estrogen dose that relieves hot flashes is not necessarily the dose that protects bone. His approach pairs blood hormone levels with bone scans so the two can be optimized together.
Glicken emphasized that bone is living, collagen-based tissue that needs protein, about 0.8 to 1 gram of protein per pound of ideal body weight. Both guests cautioned that jumping isn’t right for every woman, but heavy resistance, impact alternatives and even whole-body vibration plates can all stimulate bone when used safely.
Also covered in the session: the difference between DEXA and REMS scans, what to know about coming off Prolia, and the questions to ask your doctor about a long-term bone plan.
Want to go deeper? Dr. Lucas and Sarah Glicken host a free monthly masterclass, “The Bone Health Blueprint,” covering how to find out where your bones stand, what to do about it, and how to know it’s working, with a live Q&A at the end. Save your spot.
Note: You must be a member of the Livelong Women’s Circle™ to view this replay. If you aren’t a member of the Livelong Women’s Circle yet, you can sign up for a free account here. General members have 7 days of replay access; Inner Circle members have access forever.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
