Maybe the Best Alternative Exercise for Osteoporosis That You Can Do At Home?
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- Опубліковано 11 чер 2024
- Best Exercise for Osteoporosis That You Can Do At Home! In this video, we'll guide you through an at-home exercise that is specifically designed to promote bone strength while prioritizing safety. Watch this video to learn more on improving your bone health and lifespan.
Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode
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00:00 Intro and summary
1:05 What are the best tools?
9:15 Takeaways
12:52 X3 Bar Design
15:01 Masterclass Registration Link
15:27 Schedule a Discovery Call
15:38 What does the X3 system look like?
17:22 Personal Experience with X3 System
20:25Closing Summary
20:37 Masterclass Registration Link
20:43 Schedule a Discovery Call
Science behind X3:
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USE THIS CODE FOR A DISCOUNT ON THE X3 BAR: "OBHX3"
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Masterclass details: Hosted by Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, you'll gain insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal.
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ABOUT DR. DOUG LUCAS
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Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
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#osteoporosis
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Lifting weights is definitely NOT “stupid.” In the span of one year, I was able to reverse osteopenia in my spine and hips. The bone density in my spine increased by 24.3 percent! BTW I am age 63. I also achieved this through deadlifts, squats and other complex exercises.
Thank you for sharing this!
WOW! I need those kinds of results! That's an astronomical gain in a year's time!
Any chance you could give more details--how often you worked out, how many sets, what kinds of weights, what those other "complex exercises" were?
Sure. I started with 3 days per week in gym with.a lower body day, and upper body day and a full body day. After a year I went to 4 days per week with 2 lower body and 2 upper body days. I did 3 sets of either 6-8 reps or 10-12 reps depending on exercise. I used a combo of free weights, barbells, machines. I meant to say I did a lot of ¨compound¨exercises which are exercises that utilize more than one muscle group. I work with an online trainer/nutritionist named Michelle Roots. Check out her videos on youtube. She discusses nutrition, compound weights, etc., etc. Currently I am working out 5 days per week for approx 1 hour per day and walking a minimum of 13K steps 7 days/week. Good luck!
What were your results for hip BMD? Spine responds better to exercise, for most people.
I reversed osteoporosis in 18 months by walking first about 3 times around my house about 2.5 kms. After 5 months went on the road and did 5kms. Every 2 months in increased by 1 kilometers of brisk walking after 6 months I was walking halfway and jogging whilst doing this I started doing osteo specific exercises every evening by watching you tube. In between I was doing exercises from bio kinetists. I jogged every morning and exercised every evening. I had full body massages every 3 weeks. I also had physio for nagging pain in hips. Mostly plant diet, no dairy, no wheat and gluten cos those caused my fibromyalgia to flare up. I also had deep soaks in the tub using bath salts. I take HRT, other supplements and have a balanced diet. Currently doing HIIT exercises, I also use dumbbells and resistance bands. Do light to moderate exercise every day and snack on exercise throughout the day if you can. Consistency is key in diet, excersise, supplements, meditation, prayer, socializing. Be outdoors in nature in fresh air and sunlight ie choose a garden restaurant rather than dining indoors. Good luck it can be done. I also lost 13 kgs😊🎉🎉🎉
Thanks for sharing!!
Wow thanks for sharing. I’m glad you see results💪🏿
Fantastic results! Very inspiring! Just a quick question - how do you manage to get calcium from your plant food?
@@daliapayne9626 I recommend dairy when possible but there are several sources of plant calcium available. Here are some thoughts.
When it comes to obtaining calcium from plant-based sources, here are some of the best options:
1. Fortified Plant Milk: Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium to provide a similar amount as cow's milk. Although I view these a supplementation rather than through food.
2. Leafy Green Vegetables: Vegetables like kale, collard greens, turnip greens, and bok choy are rich sources of calcium. These can be used in salads, stir-fries, or smoothies.
3. Tofu and Tempeh: These soy-based products can be excellent sources of calcium, especially when they are fortified. Firm tofu contains more calcium than softer varieties.
4. Almonds and Almond Butter: Almonds and almond butter are relatively high in calcium and can be included in your diet as snacks or added to recipes.
5. Chia Seeds: Chia seeds are not only high in calcium but also provide other essential nutrients. You can sprinkle them on yogurt, oatmeal, or use them in smoothies.
6. Sesame Seeds: Tahini, which is made from sesame seeds, is a good source of calcium. It can be used as a dip, salad dressing, or a spread.
7. Figs: Dried figs are a natural source of calcium. They can be eaten as a snack or added to desserts and oatmeal.
8. Fortified Cereals: Some breakfast cereals, particularly whole-grain varieties, are fortified with calcium. Be sure to check the labels for added nutrients.
9. Beans and Lentils: Legumes like chickpeas, black beans, and lentils contain moderate amounts of calcium. They can be used in soups, stews, and salads.
10. Broccoli and Brussels Sprouts: These cruciferous vegetables provide calcium and are packed with other health-promoting nutrients.
Hi Rani, That sounds awesome. Congratulations! I was recently diagnosed too. Can i send you a message directly to learn a bit more of how you achieved this?
Thanks so much!
Great content as always!!
Glad you enjoyed it!
I don don’t agree that lifting weights is a waste of time for building bone. I read a couple of studies with research done. The study was done with women with osteoporosis different age group. The exercises were squat, overhead press,deadlifts and jumping squats.They measured the bone density before and after. And after few months the bone density improved quite a bit. I think that the X3 bar is just a marketing thing. I don’t see the difference between the bar and lifting weights. It’s just a different method.
I agree !
Pretty sure he is not saying weight lifting is a waste of time! He also knows the research on weight lifting. Keep weight lifting at 80% of your one rep max. Work all areas of the body not just squats, jump training, deadlifts and good mornings. Research is showing that greater bone density is reached by strengthening everything.
Thank you @LesleyMowat, yes, I am familiar with the research on weight lifting and bone density. That is what we do with our patients. My intent behind this video is to show an alternative option that may be beneficial and doesn't require equipment or impact.
X3 is a powerful tool that uses variable resistance which is more effective than weight lifting. Dr. Jaquish wrote his controversial book to demonstrate the impact and difference between the two.
Do I think weight lifting is a waste of time? No, but I love the perspective and want to share that with the bone health world.
@@LesleyMowat I’m referring to Dr Jaquish
But what if the person has both osteoporosis and hiatus hernia? Then weight lifting is risky? And alternatives are welcomed?
Thanks for letting us know about this alternative.
Thank you for watching!
Thank you for more great content. I would really appreciate a deeper dive into the use of the X3 before I jump in and buy the set. You’re right. It’s pretty expensive as resistance bands go. However, I must agree that a lifetime of working with free weights hasn’t produced for me the results I had hoped for.
It is simply the accumulation of principles around variable resistance. Simple and easy to use tool. There is adequate research in my opinion to try the device. Of course, cost could be prohibitive.
How often can you use the x3, I go to Osteostrong 1 time week.
@@carlacrone1216 You can use the X3 for strength training 2-3 times per week, just as you would with weights. If you set it up for the high forces needed for stimulating bone growth, you would only do that once per week.
Jump on my minitramp for 45 mins every day ( this stresses EVERY cell, and bones are cells so fist pump). Adding additional weight via dumbbells or kettlebells increases the load too. And it’s fun
Love the enthusiasm but rebounding hasn’t shown much benefit for bones in the research. There is benefit but we need more resistance, impact or muscle contraction to stimulate bone growth!
I love my rebounder lol ❤
What your saying here may be true,but the trampoline has to help balance issues. Build muscle too.@@Dr_DougLucas
9:42
7:57i didn't send this or anything else!! @@Dr_DougLucas
@@toriwolf5978 I've used a rebounder for 18 years for jogging (often while watching YT videos!), and more recently for intervals. But it surely hasn't helped my bones. Probably hurt them with all that chronic cardio.
Interesting and good to have options with good objective data behind them. Would like to see more with this over long term but maybe worth trying.
Indeed!
I increased bone density in upper body 4.3% by bench press, deadlifts, squats and boxing.
Glad to hear that! Thanks for sharing
This makes sense to me. I had worked out most of my life and still getting osteoporosis in one hip and osteopenia in other areas. So makes sense being in a string position to load with you would get more out it. Just not sure the weight load with bands are appropriate for women.
Glad you enjoyed this video!
The X3 set comes with a progressive set of 5 different band thicknesses, so yes, there are bands appropriate for all users. You can also add the "elite" band for very high-force exercises like deadlifting.
Thank you for all your amazing information and how you deliver it. Its so easy to understand... on the X3, most of the reviews are from major athletes and men. For someone who needs to build bone and muscle mass though doesn’t necessarily have this strength yet, is it worth buying? Or what might be a bridge to basic lifting weights and the X3?
Hi there. They are very intentional about their marketing for X3. They are pushing to a different audience than OsteoStrong however, no group needs to build muscle more than those with osteoporosis and sarcopenia! I like it for this group and recommend it to my and my wife’s patients.
Dr. Doug Lucas, I pray that your shoulder heals completely.
Thank you so much! I am feeling much better, and I am better now than I was before surgery.
wonderful@@Dr_DougLucas
This seems similar to other programs with bands, just using heavier duty ones and the rotating bar attachment, foot plate. Bands and weights have different resistance (highest in different areas of movement), which is why some will combine both by putting bands on the bar they are lifting with weights. There is also stability training that has a bar with the weights hanging on chains and bands. I believe all have a place in muscle development, and that muscle development can help bone development as well. Still, having had one year old supposedly high quality heavy duty bands break on me during exercise (ow!), I am hesitant to go all out with them anymore. I now prefer cables (with weights and pully) to bands.
Thank you for sharing this!
I will continue to lift weights. It has made me stronger exponentially. It has increased my metabolism. It has increased my exercise endurance and ability. And I still believe it increases bone density. But whether I realize any gains in bone density or not; there are so many other benefits to weight lifting.
Thank you for sharing!
Very difficult for those of us who are elderly to use this kind of equipment. Fine for people in their 50's and 60's, but in our late 70's and 80's it's just not doable....we also need advice but I think we are at the forgotten end
I disagree. The light bands would be great for someone in that age group if they have the mobility to use it.
My mother started weight lifting with a trainer at 70 and did it until 92. She continued to play tennis until 92 as well. She had severe osteop. Just do it slowly. My mom fell about 4 times. She didnt break anything until 91. She had pretty strong bones probably due to all her exercise in the right way as well. Even after breaking her hip she was back power walking and weight lifting. She stopped the tennis. Before the partial hip replacement the surgeon said she would be back close to normal due to her being in such good shape and he was right. So just do it!
Thank you for sharing.@@LesleyMowat
Dear Doug, thank you for this vlog. I have recently been diagnosed with Osteoporosis. After getting over the initial shock I'm wanting to do what ever I can to improve things as naturally as possible. This look's really interesting and I'm happy to purchase an X3. I trust you're advice. Is there any reason why I shouldn't use this device? Thx Maria
Hi there. I like this device as a tool to optimize muscle development. The science makes sense but I also like weight training.
Increasing bone density is such a complex thing. It involves many pieces. Doing HRT alone can increase your bone density but many do not want to do that. So I am doing all the other things dr Doug talks about plus sticking with heavy weight lifting at 80% max of all areas of my body and jump training carefully. You could spend the big bucks for osteo strong and it may not help if you do not have everything else in place that we know helps bone strength and density.
Thank you for sharing!
Ive had cancer and cannot take any hormones. I no longer run or jump because I have a grade 2 spondylolisthesis with a total loss of disc between l4 & 5. I just recently added burpee’s with a push-up at the bottom but don’t jump at the end. My question is can I safely add jumping or running back in to my routine with these back issues? Bicycling was recommended but it sounds like it’s a waste of time. Any suggestions? I do weightlifting and have recently embraced body weight workouts.
@@RhondaElle I'm sorry I can't give specific medical advice. You've got some challenges for sure but will need someone working with you in person who can evaluate stability of your spine as well bone quality.
To be just, I am making a final post. Dr. Jaquish is an innovator who has transformed the Osteoporosis community and healthcare professionals in the feild with his book “Osteogenic Loading” and his Osteostrong Centers. The X 3 Bar may be perfect for some with Osteopenia or Osteoporosis. In addition, the X 3 Bar may help prevent some from developing Osteoporosis in the first place. I remain rigid in my stance that traditional weightlifting in the gym or at home can be helpful in the prevention and treatment of osteoporosis.
I agree! That's why I titled this "Best Alternative" exercise.
Dr. Doug, you are a broad thinker. Your range of topics of videos is expansive and thought provoking. I am grateful. @@Dr_DougLucas
TY Dr but pls bear in mind that normally seniors with osteoporosis problems often also have osteoarthritis, which impact on our joints with pain . I have shoulder and neck problems as well as knee pain due to this , so the moves that we could do should be realistic with this condition , thx again . I also had shoulder surgeries so tension impacts directly on my traps .
Osteoarthritis is always a concern. That's why we use a custom program for our patients and recommend working with someone who understands individual limitations.
Yup. You can improve all these conditions with a good trainer. They get you on the right road and then after time you can do a lot on your own. I keep mentioning my Mom started weight training at 70. At a certain point she had severe osteop and some arthritis. She kept training with a trainer until 92. She broke a hip in there and kept exercising after that! She had great determination! It can be done!
I have osteoarthritis as well but have healed a lot of my arthritis by taking turmeric (with black pepper and olive oil) and cutting out inflammatory foods like processed foods/drinks and sugar. I no longer hurt in my hands, hips, feet, etc. Once I changed my diet, I lost some weight as well. My fingers were so bad I have already had one surgery on one finger and all 10 are doing the same as the one I had surgery on. They now feel so much better. I also have (had) cancer… diagnosed in July and had a double mastectomy in Sept. I have to take anastrazole now and I also have osteopenia. Now I am on a quest to figure out how to fight bone loss. Now I am doing yoga. My body feels so much better. In addition to this, I am doing strength / weight training and am walking 6-8 miles throughout my day. Hope you get to feeling better and your body heals. We are all in this together. Stay positive and keep trying. We can do this.❤
@@sheila7814thanks for sharing your story. Keep gathering information and consider joining our masterclass, bone foundations course or HealthSpan Nation if you need help.
@@Dr_DougLucas Thank you. I will consider it after I heal up from my second surgery which is in a couple of weeks. I will be down another 6-8 weeks and then hopefully back to normal. I can then get back to working on osteopenia when I am well. All this is so tough ….. we appreciate you and what you try to teach people. Thank you.
The threshold of 4.2 times body weight applies only to femur loading, not spine or upper body. I have not seen any studies which determined thresholds for spine or upper body. I did send an email to OsteoStrong asking about this, but do not have an answer yet.
And in the case of femur loading, you can double the force by pushing with just one leg at a time (or extend with both legs, then relax one to transfer the full force to the other).
Thank you for sharing this, yes it is possible they have more information on this!
Great content. Where do you get the footplate? Thanks
Hi! is this in reference to the vibration plate or the X3 bar?
The X3 System looks/sounds very impressive and effective. I've read there are over 8 million women in the U.S. with osteoporosis (OP), but there are also over 3 million who have have pelvic organ prolapse (POP). To my knowledge, there have been no large-scale studies done on these two issues (Korea did a small study in 2021) so I don't know how widespread having both these issues for women is in the U.S. Sadly, those of us with OP, but who also have POP (talk about a conundrum!), would not be able to use this X3 System...it would not be safe with POP. Please address OP w/POP for us women. It's an area that sorely needs attention.
The various subject matters presented by you on YT are so knowledgeable and understandable helping me to learn and help myself. Thank you!
Hi there. I wish I could speak intelligently on POP but that's too far out of my wheelhouse. Thank you for your kind words.
I too have the problem of pelvic organ prolapse (new), and long time thinning bones. I’ve been lifting weights for years to slow density or bone strength loss. I was hoping this band system could be useful for me. Can you link to the Korean study you mentioned? I’m afraid of losing my bone strength while I follow POP recommendations for light lifting.
@@happyoutside2558. Here’s the Korea study link you wanted:
www.ncbi.nlm.nih.gov/pmc/articles/PMC8396992/
I found this to be helpful:
"What do we know about strength training, prolapse, and prolapse symptoms?" BY DR MARGO KWIATKOWSKI PT, DPT, CSCS ON AUGUST 21, 2022
"Resistance training exercise is safe to perform when you have a prolapse and lifting heavy weights does not increase the prevalence of prolapse symptoms. In a study by Forner et al, prolapse symptoms were studied in groups of women who regularly lifted weights. Those who lifted heavy weights, compared to those who lifted a moderate amount of weight, had not increased their prevalence of symptoms. This is excellent news for those who share my initial fears of strengthening. We can rest assured that when done properly we can effectively and safely lift weights without worrying about increasing our symptoms."
Studies are cited. Article can be found by searching title
@@carolm2833 Sorry, not in my wheelhouse.
I got a positive impression of Osteostrong and Dr. Jaquish in the previous video, but a strong negative impression with Dr. Jaquish in this video. The weightlifting comments by Dr. Jaquish were harsh and extreme. I will stick to my weigh vest and my gym in which I have multiple machines for the spine and hips that I use while standing. It seems that Dr. Jaquish’s device seems geared to athletes with no injuries, not a population of mostly women over 50. On a side note, I had my consultation today start next week as member of Optimal Bone Health. It is the BEST decision I ever made for my bone health!
Yay!!!! I look forward to working with you.
Dr. Jaquish has strong opinions but that same mind is required to break through paradigms and create new technology. X3 May not be for everyone but I think is a good alternative for those looking for something different.
thank you@@Dr_DougLucas
Thank you so much for your support.@@elizabethhand1996
Doug, in your video, you said that we need to lift 4.2 X our bodyweight to stimulate bone growth. Yet, the Liftmor research in Australia shows that post-menoupausal women were able to increase their bone density by lifting heavy weights, but nowhere close to 4 times their bodyweight. Do you have any comments?
I have reviewed that study in several videos. I think where they get improvement is in the ground reaction forces from the impact training. I’m a fan of heavy resistance training and think their is benefit. I’m quoting the data presented by Dr Jaquish in this video which is the foundation of OsteoStrong.
I would recommend something similar but better--the Harambe system. It's a little more expensive, but has a very smooth action, as the ropes on the end of the bar (same function as the X3 hooks) turn independently. The bars are also longer--even the shorter one--though X3 does have a longer bar that they offer now. I have the smaller Harambe T-bar, and it's longer than the X3, and I would not want anything shorter. Their K-bar is better for guys. Additionally, the footboard on X3 has shredded the bands for some users.
Another benefit of Harambe is that you can buy individual components. You're not stuck with buying a whole system. I didn't buy their bands, because there were several heavy ones I couldn't have used. (Went with Serious Steel bands). The footboards are really nice, and gentle on the bands. And finally, the inventor of Harambe is a very nice, humble guy who is directly involved in the Harambe community.
Thank you for sharing this!
Could you please do a video on good BMD results but high resorption and what can be done to stop the progression of bone resorption. I am told only treatment is hormone therapy. I have always worked out and do resistance and weight training and have a good diet. I would really love for you to break this down. Thank you 🙏
Hello,
That would need to be a unique circumstances conversation. There are multiple reasons for rapid bone loss and Recognizing the WHY is the first R of our 4R Method. I think a consultation would be your best route. If you'd like to talk to our team you can schedule here.
www.optimalbonehealth.com/schedule
@@Dr_DougLucas thank you! Do you have any videos on resorption?
@@MM-fy4bw Resorption of bone? In what context?
How much does s consultation cost?@@Dr_DougLucas
Dr Doug, Any bone building exercise tips for osteoporosis patient who also had emphysema and can't exert as much as a non-emphysema patient? TIA
Hi! It would be best to speak with your doctor about that. We do discuss things similar to this in our health span nation group where I am able to go into detail a little more on things. You can find more information on that here -->www.drdouglucas.com/healthspan
I missed what this does for bones per se. How much does it help with bone bldg? Dexa or ctx p1np scores? I get it builds muscles Is the idea that it will build bones a great dea? Jaquish referenced results on DEXAs. I wish there'd been more coverage/details on this aspect
That was a bit confusing. He was talking about osteogenic loading and switched to X3.
No studies have been done on X3 and bone bio markers or DEXA. My point in bringing this up is that if we need to generate multiples of body weight X3 or similar variable resistance bands will generate more multiples than traditional weight lifting.
Got it, thank you@@Dr_DougLucas
I have this equipment but would like to see/receive a video of how to do each exercise. The picture card is good but I would like to see the action as it is being done so that I can follow/do it at the same time. Is there a video out there?
Hi! There is a short clip on this site --> www.jaquishbiomedical.com/products/x3-bar/?gad_source=1&gclid=Cj0KCQjwu8uyBhC6ARIsAKwBGpRzqLbnzUo9fU2-At-33sLVc12Ova6tmqLu_-D1ScbDMlxnsWlrB_EaAhTFEALw_wcB
After reviewing the X3 website, it seems like the product is geared toward male athletes who really want to muscle up. I’m not sure it would be appropriate for a post menopausal woman w osteoporosis. Plus, it’s quite expensive for just some bands, a bar and platform.
I was left very confused by the vid because it's "billed" as being about osteoperosis but sounded more like it's for young men wanting to bodybuild at home. Its not clear how much muscle strength you have to start with to even use it. Most of us with osteoperosis have weak muscles.
Dont agree with above response. Dr Doug is providing education and possible other options. I am on the cusp of osteoporosis and my Mom had severe osteoporosis and I heavy weight lift and my Mom at 80 at times was weight lifting heavier than me! Just start slow with progression and work with a trainer! You can do it too!
You are correct. The product MARKETING is geared toward male athletes. That's who Dr. Jaquish is going to attract. My entire practice is built around thinking outside of the box for the benefit of my patients. If you want to usual approach to post menopausal bone health you'll get a 5lb dumbbell and do bicep curls while watching CNN. That won't cut it.
We need to be more aggressive and use tools that aren't "designed" for a weak population. We need to build and use tools that are designed to do so.
See the response above @kathieod10
@@Dr_DougLucas Amen!
I totally agree. They’re selling their products
Who is selling their products? I have no financial interest in X.3. I am simply introducing it to this population as an option for simple resistance training that may improve muscle mass better than lifting weights.
What about the Liftmor study which showed positive improvements in women with osteoporosis Dr. Lucas?
Would love to hear your thoughts
My Osteoporosis DEXA went from -3.5 to make 3.0 SPINE T in two years using the same Dexa machine while on 45 mg of MK-4 3 times a day. , and all the regular supplements, including D, some boron silica collagen and a little bit of calcium as calcium collagen chelate, which in a PubMed NIH study which showed to be very helpful for op , liftmor weight training, in addition to other resistance training, as well as BHRT I do not see how regular weight training resistance training doesn’t work.
I have a few videos on this. I like the Liftmore trial but often remind people that they used heavy resistance AND impact. Training.
What are your thoughts on the GHAccelerator vibration plate? and do older individuals (60+) use the X3 elite band or is that usually too much resistance? Thanks!
Hi There. I’m not familiar with eh Vib Plate you mention however, I have a new video coming out on the WBV concept that should provide clarity. We will put out 3 videos in sequence. Two interviews and a summary. The X3 bar comes with light resistance bands that should be useable by most! I’m sure there is a threshold though for some level of strength.
@@Dr_DougLucas Thank you for your reply and feedback!
Thank you very much for your continued support.@@katherineprice96
Gosh, this is the 3rd time leaving this comment but it always disappears...i don't know why, maybe it's because I put a link on the X3 FAQ. I shall not put the link this time but if this comment disappears again, then it is super weird.
It says on their FAQ that :
Does X3 help with osteoporosis or increase bone strength?
X3 will have little if any effect on bone density, the reason being that forces of 4.2 multiples of body weight are required to trigger bone growth, and most individuals aren’t capable of lifting that heavy of a resistance - even with the X3. If you’re looking to improve your bone density you’ll want to look into visiting an OsteoStrong location!
I want to just share - hopefully u can advise on this. Everyone needs to know what is written in the FAQ. I've also screen shot the page and url so that if all the words above disappear from their X3 FAQ page, then it's incredibly fishy. I will also screen shot my comment here so i know for sure I posted this for the 3rd time.
Not sure why it's being deleted. I'm not deleting it!
Jaquish says this in his interview. It's not new news.
However, X3 can increase muscle mass which will improve bone health. Improving muscle is part of the same approach as improving bone health and X3 is a great tool to do that if it is tolerated.
Hope that helps.
@@Dr_DougLucas I agree with you that when muscle grows, the bone grows as well. But what I am wondering is, why then would their FAQ page mention that "X3 will have little if any effect on bone density, the reason being that forces of 4.2 multiples of body weight are required to trigger bone growth, and most individuals aren’t capable of lifting that heavy of a resistance - even with the X3. " This sentence itself contradicts our understanding of building muscle means building strong bones as well.
@@lebooshdiaries It's a CYA statement by corporate differentiating themselves from OsteoStrong.
CYA! That's a good one lol! I've done some reading thru each page of their website (because I was interested) and have come to conclusion that the band that can trigger bone growth is the Elite band (yellow) as long as one weighs around 140lbs, to get to around 4.2x body weight of force. The other bands are just a good exercise but doesn't grow bones as much because they do not go up to 4.2x. It's just as good as lifting weights, but safer for the joints due to the variable force. So the yellow band is the only one that can trigger bone growth but at 600lbs, for my current weight, that is 5.2x of my body weight. I may not be able to even fully push or pull the band even tho I am relatively healthy at 47. My frail 78 mom would definitely not be able to do it. Conclusion is that only really strong men around 140lbs who's been lifting weights seriously for most of their life will be able to reap the full benefit of the Elite Band that is to trigger bone growth. One needs to already be very strong and fit to get up to the Elite band. Definitely not the average grandma who's never really exercised because if they did, they won't be having osteoporosis in the first place. But I guess the elderly can still use the lighter bands and that may help strengthen their muscles and in turn help the bone part a bit. If my understanding is wrong, kindly do correct me, I appreciate it.
I am still open to X3. Variable resistance training sounds a lot better than lifting weights at constant force, better for avoiding injuries. But they do not ship to Malaysia so I'll take my time with my current weights while doing more research on it. Thank you Dr for bearing with all my questions.
@@lebooshdiaries thank you so much for your thoughtful and informative comments.
Dr Lucas, If we don't have access to a gym at the moment, can we do calisthenics as an alternative to weight excercises? thank you, Gonzalo.
Body weight exercises have benefits but resistance has additional value when available. It’s an adjunct and a good alternative but not permanently.
This product is too expensive for most of us , for myself I can't afford it but I have fitness equipment at home, I have dumbbells and a barbell that my brother helps me purchased , some of my fitness equipment was on sale at local stores but I really enjoyed working out with dumbbells and my barbell I'm not very strong yet but compared to how I was when I first started lifting I have gotten better,, I was doing jumping exercises for a while but then I had surgery so I stopped but eventually I'm going to start jumping, I just hope that what I'm doing is enough because this product and other products like osteostrong are too expensive for me
Thank you for sharing this, check out my other video called "Best Exercises for Osteoporosis!! What Will Reverse Bone Loss" if you have not yet.
I am so tired of having to give out my email address in order to get information from people like you. I understand that you want to keep the communication going and hopefully help your business but I'm inundated with messages from all kinds of things that I've signed up for and I can never stop the flooding from coming in!
Well, you can unsubscribe. Or not give your email. I think the price of admission is reasonable.
Pretty sure this doctor is not all about building his business. You can stop what you started.
So, I have access and am going to Osteostrong. Would the X3 be even more efficient to use because I could do it daily? It is Osteogenic bone loading, correct? Thank you.
Not quite. OsteoStrong can generate >8 multiples of body weight. X3 likely 2-3. It's not osteogenic loading but is a way to train muscles in addition.
@@Dr_DougLucas Okay. That helps. Thank you!
Thank you for your support!@@jillwhite759
I'd be grateful if you had someone on dealing with body weight exercises safe for osteoporosis? exercises that can be done for Osteoporosis sufferers who are just reluctant to exercise...
Great question. Here's the challenge. Bodyweight isn't enough weight to stimulate bone growth. It can improve muscle but reluctance to exercise will likely lead to further bone loss.
What about a functional trainer. How would you rate cable machines.
Can be a helpful way to increase resistance!
This X3 is too expensive for every day working people like me. What do you think of the cheaper alternatives on the market? Any you can recommend?
Hi there. It’s an investment for sure but the research behind the bands are far superior. Other bands may give similar effects but nothing is equal.
What about jumping jacks and push ups? Don’t they help with improving bone density?
Some of us can't do jumping any more.
I've not seen any studies on jumping jacks and push ups are simple resistance training with not even 1 multiple of body weight. So, probably not adequate to reduce muscle and bone loss and more likely not enough to build muscle or bone.
I would like to clarify something. You state that with the X3Bar a force of up to 3 x can be created which is under the 4 x the research for osteogenic loading need to really provoke bone mineralization. Does that mean if you cannot create 4 x, it will not improve my bone quality and will not provoke bone mineralization? Thank you.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I would like to try OsteoStrong but nervous because there are complaints of bones fracturing while using the equipment filed with BBB
All interventions have risks. You have control over the force generated so fracture is rare but has happened.
So how is this exactly different from regular weightlifting? If I can't lift super heavy weights using a conventional method (which is what is needed for bone strength if I understand it correctly), how can I benefit from using this system?
My intent behind this video is to show an alternative option that may be beneficial and doesn't require equipment or impact.
X3 is a powerful tool that uses variable resistance which is more effective than weight lifting. Dr. Jaquish wrote his controversial book to demonstrate the impact and difference between the two.
Do I think weight lifting is a waste of time? No, but I love the perspective and want to share that with the bone health world :)
I cannot find your link to connect with you or your team. Please help. Thanks
Hi! Sorry about that, you may schedule a discovery call at the following link --> www.optimalhumanhealth.com/membership
I cannot find your link to connect with you or your team. Please help. Thanks😊
Hi! Sorry about that, you may schedule a discovery call at the following link --> www.optimalhumanhealth.com/membership
Dr Doug, you had used the X3-sys prior to your shoulder injury AND THEN you got a shoulder injury?
I had AC joint arthritis, labral tear, partial cuff tear and impingement from my ballet career. Not related to X3.
Is a Dexa scan the only way to show , that your bones and muscles are improving ?
If there's another device or scan , that shows improvement , what would that be ???
Your information would be appreciated, because there's more information out there,
people in general needs to know it . Thank you !!!!
The best alternative for BMD is Echolite REMS. Not widely available but our go to when available.
What are your thoughts on bioDensity machines?
It’s the same technology as OsteoStrong. Should provide similar results.
Did I miss the pic or demo of the X3?
I didn’t include any footage of me using X.3 in the video. Perhaps all included in a social media post on Instagram?
How can you say that these suggestions require no equipment when X3 is definitey equipment?
I checked out buying the X3 and found it not to be possible - at least not in Europe. And then I found many articles saying that it is a scam. Could you please comment?
Hi! These do not require exercise machines or anything large that may not fit in your home. The X3 bar is much smaller than exercise machines at gym.
What about the liftmor study in Australia? Didn't this show post menonpausal women built significant bone with their program? Wish there was more recent info on this.
Yes, if you search Dr Doug Exercise you'll find my review on this study! That's why I say "alternative" approach. I still believe in traditional weight lifting.
Like dr Doug says. There are a couple of very good studies on how to weight lift and increase bone density. Look at dr. Dougs other videos.
Any research showing hip bone growth from using it?
Possibly! They will have more information for you. You can try reaching out to them through their website here --> www.jaquishbiomedical.com/x3-bar/?gad_source=1&gclid=CjwKCAiA_tuuBhAUEiwAvxkgTnx52_nGvYKF1U-RqG41Jsw_xZlTlhZ-QgYPfkpVHJj6SblwzmaCChoCRvsQAvD_BwE
If a person has access to Osteostrong, would you say it's the better option, maybe especially for female persons now deemed "fragile"? Would you even suggest Osteostrong for fragile people?
If a person did Osteostrong, should they also continue with their own program at home, maybe these bands? (I know what I'm doing right now isn't enough, but I do have some fear around going back to the gym, where apparently half the machines I used to use are now contraindicated.)
You had a video on vibration plates, 30 minutes, 3 times/week supposedly was the target. I have a plate, have recently upped my duration to 30 minutes. I do what strength training I do while I'm on it. With Osteostrong including a vibration element, does the prescription for the vibration plate change?
Just wondering. Appreciate the info, there's just a lot of it.
They are all good approaches and can stack on each other. Doing one doesn't change the need to do another. OsteoStrong is probably the greatest physical tool you have.
What about people that had hip replacement surgery???
You can ask your surgeon. It’s not an automatic no.
I'm confused. Your focus shifted back & forth from muscle to bone. I've got osteoperosis & can't tell if this is, or isn't, for that. And I thought you were going to show & talk about your personal experience with this device? A part 2 video?
Yes, I talk about that in part 2. It was just uploaded this morning :)
I was totally confused by the discussion in this video. If it takes a lift of 4.2 X my bodyweight (4X 170 = 680 lbs) to stimulate bone growth, and I am not capable of lifting that much weight no matter what the exercise, than why would I be able to stretch a band that requires a maximum force of 680 lbs? And, if I'm not strong enough to stretch this band, then what's the point of the equipment?
Ah, good question. Jaquish is a little confusing in the discussion but we bring up the 4.2 multiples to demonstrate that weight lifting in general doesn't get anywhere close! The variable resistance bands allows for increased resistance at protected ranges of motion and greater resistance than you would get otherwise. You won't get to 4x BW but you'll get closer. Remember the goal of weight training is actually more about muscle than it is bone. The bone benefits are secondary.
Right on his website it says: “X3 will have little if any effect on bone density, the reason being that forces of 4.2 multiples of body weight are required to trigger bone growth, and most individuals aren't capable of lifting that heavy of a resistance - even with the X3.
If you're looking to improve your bone density you'll want to look into visiting an
OsteoStrong location!
@@lynnrobin9988 Yes, he is separating himself from osteostrong. My point here is to discuss the role of X3 for muscle which secondarily effects bone.
Make sure you have a good person watching your form. I didn't and ended up with a torn meniscus and fractured top of my tibia. 8 weeks no weight on leg and 3 months of PT and all the muscle I lost. I would never go back!
@@debbiew3259 I'm sorry to hear that! All interventions have risks. I'm sorry you experienced this result.
Can osteoarthritis be reversed with just gentle exercises as I have severe emphysema and do struggle to breath
Can it be reversed by diet alone with the use of medication?
My recent dexa showed my hip score of 3.6 I have lost height
I was 5.1 1/2 I’m now 4 foot 10
I have two severe wedge fracture last yr that took months to heal and I now have kyphosis
I am in constant pain and I can’t get comfortable at all
Is zoldronate infusion a bad or good thug for me because this is what the rheumatologist is suggesting and taking me of the alendrate acid that I have been taking once a week for the past few months
And advise please I don’t know what to do and really worried about the effects it can have in your jaw if you need tooth taking out
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
What's with the black ring? Is it a medical tool of some sort?
Ring on my finger? It's called an Oura Ring. It measured sleep and activity but is best for sleep. It's an amazing device!
It is not possible to add load forever. What happens once you are at your theoretical max? Lose bone?
As a body builder who has been training for 60 years. Progressive overload keeps going. It just looks different. Remember that resistance training is about muscle. Not bones.
Are there clinical studies ?
Possibly! You may reach out to them directly if you would like further information. You can find their website here --> www.jaquishbiomedical.com/x3-bar/?gad_source=1&gclid=CjwKCAiA_tuuBhAUEiwAvxkgTnx52_nGvYKF1U-RqG41Jsw_xZlTlhZ-QgYPfkpVHJj6SblwzmaCChoCRvsQAvD_BwE
What about trampoline is that good for bone health
Rebounding has benefits but research doesn't support using it for bone development.
Its fun but probably a waste of time according to research. Jump on a hard surface instead if you can.
Is this device good for any age or any body shape?
Yes, those two variables shouldn't matter. As long as someone can fit within the bands and push the bar.
I am afraid to do bone exercises as I also have spinal stenosis as well as ostopenia
That is a tough combo. I would recommend working with your care team to see what exercises you are recommended to do.
I have moderate spinosis in my back and neck hich already causes me quite a bite of pain. I try to see moving as much as possible. The thought of having full blown osteoporosis scares me. I was doing backwards walking this summer and my shoe came untied and I fell backwards. I severely spained my entire arm clear down to my fingers and dislocated my radial bone and fractured both bones at the wrist. By the time I was able to see an orthpedic surgeon I needed surgery with a plate installed. I am 71 and this was a set back. My eye doctor told me the best thing I could do for my eyes and to avoid seed oils and omega 6"s. I wonder if nutrition is more or at least as important in good bone health and avoiding osteoporosis. My wrist healed quickly so I must be able to grow healthy bone without anything but good nutrition.
Gosh, a lot of explanation I just wanted to see this gadget used. And what are the alternatives if you don’t want to buy this product?
Hello,
Take a look at our other exercise video or consider following someone like Rachel Ridgeway on Instagram.
This reminds me of Body Flex. I have that bar and bands. The patent has probably expired and this is a remake.
With upgrades.
I’m not familiar with that product. There are many bands and bar systems on the market and depending on one’s starting point they may all be a reasonable starting point!
Yes, you can buy an osteogenic loading machine for your home, it's quick and simple
Thank you for sharing this!
Unfortunately I cannot lift weights due to my back injury.
Consider doing everything you can around your back injury. Trainers or PTs can help you find exercises you can still do while recovering.
I do all the strengthening equipment (not free weights) at the gym. My Medicare affords me to go for free :) I'm strong but look bigger 😮 If I don't go, I get an old lady body 😔 So looking bigger but firm is better. Lol😅
I'M 71 😊
Thank you for sharing this!
What gym takes Medicare?
@@JustDoodlesByTheBay Some Advantage plans include a gym membership, usually a basic package. Traditional medicare doesn't offer that, just like vision and dental. Advantage plans arent always a great deal even with the extras.
@@JustDoodlesByTheBay many Medicare Advantage plans provide a "Silver Sneakers" or equivalent gym membership. It's becoming a big selling point for many plans.
I cant imagine lifting 3 or 4x my weight. That would be 300 or 400 lbs. Am I missing something?
Hi! I have a few other videos where I go into further explanation on this. Checkout this one if you have not, "New Study on Best Exercise for Osteoporosis Reversal!"
Can u help us naturally heal COMPRESSED FRACTURED LOW BACK VERTEBRAE LUMBAR ??? PLEASE? What good knowledge how to prevent & how to REPAIR
the FRACTURE (S) . What causes FRACTUREs in men.?
& women? Can u SHOW US!????
There are tools, yes. Healing fractures and reversing osteoporosis are separate goals but approaches can overlap. Have you reached out to our team to see if we are a good fit for you?
I just healed two fractures in my wrist from a fall backwards that even dislocated my radial bone at the wrist. I immediately used all the the nutritional tools available to me and did them consistently. I used a peppermint, arnica, turmeric, MSM creme for pain and inflammation plus ice. I already had a good organic diet but started other supplements and herbs for bone building and stress. My wrist required surgery with a plate. Two months later and you can barely tell I had surgery. I also use hydrogel bandages to prevent scaring.
Aren't compression fractures sometimes caused by discs that have become dehydrated and collapse? If I were you I would consult with a functional health doctor who can tell you what supplements and herbs to take. Then I would get referred to a really good physical therapist. I am assuming you have an MRI of your back which is important.
This equipment doesnt seem to be for osteoperosis at all. I really looked everything over on the website and it's clearly about athletic muscle building as opposed to osteoperosis.
It looks like it takes quite a bit of strength to use the equipment. There are no pictures of post-menopausal women using it! Its disappointing because I'd love nothing more than to have something at home I could use to improve my bone density.
This video is misrepresentative about its content. It's hard to know who on youtube to trust when youre desperate to address the serious issue of osteoperosis & I've developed faith in Dr. Lucas & now I'm not so sure because I don't understand why this muscle-building equipment is presented as if it's for osteoperosis?
I'm a recent renal transplant patient on low-dose prednisone etc & want so badly to avoid the toxicity of the Reclast they're pushing me to get on. This gave me hope, until it disappointed me.
Hello again,
Thank you for your faith and trust in my content. I'm not trying to mislead you but showing alternative options for people to consider. X3 markets to athletes and a younger audience. That doesn't mean it can't be used by an older audience. We need to think outside the box to be extraordinary. Reversing osteoporosis is extraordinary.
There is a Facebook group dedicated to X3 users that are women of all ages .
@@marlenesteger5786Hello,
Can you share the name of the group on Facebook? I saw at least four different groups when I did my search.
If you could, it would be greatly appreciated!
I agree with you.
X3 bar is legit- but that doesn't equate to "weight lifting is a waste of time &/ or harmful " the 2 modalities each have different roles... especially learning motor control and activation of proper muscle sequencing .... I've tried the osteo strong system up in Santa Fe & as a licensed physical therapist- my opinion is that it has its place but is very limited in its application and in progressive learning for the individual...
Great points! I agree and still recommend weight training. I think the X3 bar is a great option for certain scenarios and want to increase exposure to this audience.
Oh ya! Good comments!
Osteoarthritis & osteopenia weakness unfair
Does make things tough but don’t give up!
Yup. You can still do stuff that helps with both working with a trainer that specializes in this area. There are lots in Canada.
I don’t see how this is helpful if a man is shown using this device who is so well built, muscular and young that it is doubtful he is experiencing osteoporosis. Makes me believe this device is out of the range for anyone who is.
They have light straps. I'll record some video of my 118 pound wife using the device. She loves it.
Stand on it or make something pipe pcv pipe 1$ cheep band big 5 or pt place free
Don’t think that would have the same impact. Dr. Jaquish’s product is very well studied and designed. There are certainly alternatives but they won’t work as well. Variable resistance has been around a long time but underutilized and not all bands can produce the same response.
Does the system include the steroids he takes ?
Haha. Claims to be free from performance enhancing drugs!
@OptimalBoneHealthwithDrDoug He is not fooling anyone with that claim. . 😆 😂 😆
Lol!
I don't understand what this is. But obviously not good for weak 75 year olds with osteoporosis!
Checkout the video on my channel called "IMPACT TRAINING & OSTEOPOROSIS | OsteoStrong Research with Dr. Doug and Dr. John Jaquish"
I get a bad vibe from this video
I’m sorry you feel that way. What about it gives you a bad vibe? I’m only presenting an alternative that is not likely thought of in this community because the X3 company markets to a different population.
@@Dr_DougLucashe comes across as arrogant. Like he's saying "I'm smarter than everyone else." It's a turn off, it makes whatever he's saying sound like he's embellishing whether he is or not.
@@SamShank175 Thank you for your feedback. As a confident professional I'm always trying to be wary of appearing arrogant. Humility is a core value which separates arrogance from confidence. I practice humility every day and seek to learn what I don't know to understand just how much I don't know. I am confident in my knowledge and skill set but I try to stay away from arrogance which doesn't serve anyone. BTW, you are communicating directly with Dr Doug here.
@@Dr_DougLucas Hi Doug, I don't think your arrogant. I'm a subscriber, I appreciate your content. It is Jaquish that comes across as arrogant. He may very well be the smartest guy out there for all I know, but it's a huge turn off for me when someone walks around proclaiming it. It's hard for me to take someone like that seriously.
@@SamShank175 Ah, yeah John pushes the boundaries on confident and he does so knowingly. He's a super smart, super confident guy who's actually very sweet with a big heart.
The constant blending in and out of the channel's logo and the accompanying sound is really annoying, almost painful on the eyes. It makes me less likely to want to watch it or recommend it, despite the good content.
Thank you for your feedback!
I generally like your videos, DR Lucas, but this one is more about advertising and selling than truth. It contradicts other videos you made regarding the benefits of weightlifting to improve bone density... I am very disappointed, and I am starting to lose my trust in you, Dr. Doug. However, I understand, Dr Doug, that it takes time, effort, and hard work to make the videos, and I agree totally that you have to have some financial returns.
Hi there. Thanks for your honest feedback. Please know that I have any financial interest in a product I will disclose that. I don’t with X3. This interview was an attempt to demonstrate the research that Jaquish has done on the best way to build muscle. He is an expert in that space and in the bone building space. His statements to contradict some previous videos of mine. Stay tuned as I continue to update this information over time. There are aspects of my previous statements that need to be updated. Take this one for what it is, an explanation of a sophisticated and under utilized tool for building muscle which most of my followers need. It’s also less expensive than a home gym but not cheap!
You want the truth? YOU CAN'T HANDLE THE TRUTH!
I have actually used the X3 Bar, unlike yourself and can attest to it's effectiveness.