Who Wants Buff Bones Best Osteoporosis Exercise Interview with Rebekah Rotstein
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- Опубліковано 28 лют 2023
- Who Wants Buff Bones!! Best Osteoporosis Exercise Interview with Rebekah Rotstein. In this video Rebekah and I discuss exercise, balance, statistics, best resources for osteoporosis and more. 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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0:10 Intro and summary
5:55 What is Buff Bones?
10:15 Balance
13:45 Pilates for Bone Health
20:15 Best candidates for Buff Bones Program
25:20 Favorite resources for osteoporosis
27:30 Closing Summary
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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
#hormones
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Wow, this makes so much sense now. Thank you.
I hope you enjoyed. Wishing you well on your bone health journey.
Very interesting discussion. Thank you both 👏🏻🇬🇧
Thanks for listening!
It was great to listen to Rebekah’s insights into osteo. You both seem to “get it” from the patient point of view. I’m totally tired of listening to experts say that women need to be tested at 65 years of age when the reality is that for at least 10 years prior to that, they’ve probably been ;losing bone and the time to DO SOMETHING about osteo is before you get this bloody condition in the first place. You both offer programs that are encouraging proactive behaviours that can help bone quality. THis is the way osteo should be approached but is not. Take the pill/needle is all you get from the medical industry. I’m going to check out Buff Bones. Thank you so much for providing this resource. And way-to-go Rebekah!
Thank you. We seem aligned on our goals and purpose. Happy to have her on my advisory board and Buff Bones as part of our program.
@@Dr_DougLucas sounds like a positive initiative.
Doug, I'm so pleased to discover you from over here in Italy. I enjoyed your interview with Rebekah. Im 64 and been diagnosed with osteo (-3.2). I visited an endocrinologist yesterday at a large very highly regarded research hospital yesterday who's only form of treatment was bisphosphonates. Zero anything else, no other suggestions about diet, lifestyle, exercise, etc etc. He just scared me and had no interest in understanding why I was losing bone. Your approach is so much more enlightening. Otherwise I am in very good health. My vitamin D is good, calcium is good and apparently my bone strength is good (as advised by the endocrinologist) I follow an excellent organic diet which is high in oxolates (plant based) I look forward to checking all your content and you may have covered this area already. If not I'd be interested to know if a high oxolate diet could contribute to osteo. Many thanks Maria
Hi Rowan,
I love Italy! Such a beautiful country.
The push for pharmaceutical intervention is world wide. It's expected by the system which all countries have in place. To find a comprehensive approach you have to get outside of the system driven by insurance and pharma.
Oxalates can bind minerals and result in deficiencies. It's a complex topic but we try to cover that in our videos. Hopefully you won't be offended by our animal based diet messaging. Take a look at the PH video where we dig into why a diet without animal products is challenging for bone health.
It ultimately comes down to how to get adequate protein and eliminate unnecessary processed foods. It can be done with a plant based diet but it's challenging. There are lots of reasons to eat a plant based diet but through the lens of what's best for your muscles and bones I recommend consuming animal products.
Dear Doug thanks for taking the time to reply. I am very grateful. Yes it's a lovely country and one of the healthiest in the world. Let's hope the system and big pharma don't ever change that. I eat meat but perhaps not enough. I look forward to watching all of your videos and reading the content on your website. With kind regards Maria @@Dr_DougLucas
When I found out my estrogen levels were often low I voiced my concern about my bone density and luckily my GP said "let's get you scanned to ease your mind" and at 40 years old it came back as osteopenic. It scared me but I'm glad I found out earlier rather than too late. I was soon after diagnosed with premature ovarian insufficiency and put on hrt.
Thank you for sharing your story!
Thank you for this video. I was just diagnosed with osteopenia of the spine and just told to take calcium and vitamin D3 and sent on my way! Like good bye 👋 dear, good luck!
Thank you for sharing!
Thank you for your very informative videos. I love your approach! I had my first DEXA scan recently (age 67) and discovered I have osteoporosis. I am trying to learn all I can before my 1st Rheumatologist appointment. I'm active with regular yoga practices, skiing and bicycling. (No fractures:) What is challenging, moving forward, is the comprehensive nature of what I need to do to prevent future fractures. (Why don't you like nuts? I eat a lot of nuts. Aren't peanuts and cashews different from almonds and pistachios?) I want to exercise to strengthen muscle and build-back bone but I see conflicting information online (anti-stretching and rotations or yoga, anti-sit-ups or pilates; not on your website but still disconcerting). I'd like to do weight-bearing exercises but if I went to a local gym, how could I be sure their personal trainer would be qualified to help me?
Hi Wendy,
Great questions! You'll find a lot of advice is conflicting in this space. Unfortunately! To find the right training programming for our patients we use a few different approaches. Finding a local provider will take asking for some specific training in the space or authority of some kind. We work with highly trained individuals who are experts in the space. We've found it difficult for our patients to find this locally so we are building this into our program.
Interesting. There are lots of personal trainers in Canada especially Toronto that specialize in osteoporosis. They have done all the current research and base the training off of that. The best thing I did was work with a trainer that knows all the diet and supplement part plus what the new research re exercise types that has been shown to improve bone strength and density.
I just asked the trainers a lot of questions to make sure they knew about what the new research was showing regarding exercise and bones. I had to do a decent amount of research myself first too.
So upset that I had to initiate at age 61 DEXA scan to find out I had osteoporosis and think about all the wasted years I could have prevented/built bone. Upset at my doctor team of ND, OGBYN, and primary! Being thin alot of my life and small boned I was a prime candidate/combined with fibromyalgia/endometriosis.
Thank you for sharing, I am sorry to hear this. You are not alone! It sounds like you would greatly benefit from attending the free bone foundations masterclass. If you are interested you can register at this link--> www.optimalbonehealth.com/bone-foundations-master-class
This sounds super fascinating/exciting to me. I am going to look into this. I am wondering what your thoughts are on Osteostrong. I have been going there for a year and a half or so now.
Hello Jill,
I think the science behind OsteoStrong is solid and I recommend it if available. I'm interviewing the developer Dr. John Jaquish next week and will produce a video with that content!
I love knowing that you were a ballet dancer!
Yes indeed! And thank you for being here !
Another comprehensive and very informative book discussing nutrition, exercise, lab testing to track bone formation/resorption markers and so much more is “Great Bones” by Keith McCormick. Highly recommend as a resource.
Hi, yes that is a good book. I don't agree with everything in there but overall it's a well done and well written.
@@Dr_DougLucas what parts (generally) don’t align with your thinking? As someone who is learning and open to all perspectives, would love to know which areas I should investigate more.
@@bigtenfans5831 He makes thousands of points in there. It’s been a while since I read it so I can’t answer your question in detail. I just remember that was my take away.
Good points in this one. My opinion.. A good personal trainer will automatically help you get the foundation you need in any area of fitness. You just need to find those trainers. It isnt just only pilates that provides that. Pilates does not provide whats needed to help bones like resistance heavier training does. I know people whose bone density number was minus 3 and lower that started resistance training and have not gotten injured and there numbers go up. Its all about getting a trainer that knows a lot about osteoporosis and goes slowly to build that foundation.
I too over exercised and under ate. My generation was like that. I agree research shows it puts you at risk of osteoporosis. I still feel its better to have had a life of exercise. Because I have had a life of exercise I can take on resistance heavy training maybe more than the person who has not.
That's a great perspective. Finding someone locally or who is talented enough to look at form and make recommendations online is important! We are creating digital content and a pathway that can do just that.
Good idea Dr Doug
Did I miss something in this or perhaps another video that speaks to past vertebral fractures in post menopausal women and future bone health activities? I have been an active person all me life, soccer in high school; hiking and aerobics in my 30-50s; and walking and low impact dancing in my late 50s onward. I just learned from your video that perhaps my protein intake has been too low over these last 30 years……. If you have a video that might assist me on my future path, please point it out. Thanks for all you do to inform folks like myself.
Hello, we do have several videos on diet and osteoporosis. You look up diet osteoporosis dr doug you should fine them.
I meant to ask this. It would be interesting to know how Rebekah is now with her osteoporosis after having had it for 20 years and is only 47! 20 years ago they didnt know what they know now. Has her density gone down a lot over the years or has it improved with pilates. Did she take the meds? What did she do for it over the last 20 years? Has she had her score go up at all with pilates? I agree the t score system sucks. My trainer talks a lot about bone strength being more important. My mom had severe osteoporosis for years. She fell a few times and didnt break anything until 91. She drank for 70 years and smoked for 30 years. But at 50 she started tennis and running then weight lifting with a trainer 20 years later. She weight lifted for 20 years. She had no injuries weight lifting but she started losing height around 87 and would say her back ached only. I wonder if she had great bone strength even though her t scores were scary. So other areas need to be looked at when it comes to fracture risk.
I haven’t seen Rebekah’s results myself but she claims that her T scores are normal. It is difficult to determine strength which is why we look at REMS when we can and bio markers to assess metabolic bone function.
I'm a middle aged man with Crohn's disease and a resected small intestine. I was diagnosed with osteoporosis 3 months ago and I asked "Is this due to the Crohn's? The resection? Have I had this condition for a long time and not known about it?
I have no answers to that question because I had never had any baseline tests done. This sounds to me like something that makes sense to do periodic screening at a younger age. It doesn't have to be frequent, every 5 years seems reasonable unless there's a change in medical condition that would suggest need for more frequent testing. As it is, I'm angry that I now have this likely irreversible condition and it could have been addressed earlier if only I had known.
Hi Ben,
You are not alone. Screening for bone health is often delayed and not considered even if you have a condition that predisposes you to developing it like Crohn's or a previous bowel resection. I agree that it should be done earlier and probably in most people. Nearly all of us meet the criteria for 1 risk factor.
Good news is osteoporosis is reversible in most people. Especially younger people. Consider joining our free masterclass and don't lose hope!
Hi Ben
I’ve had irritable bowel disease all my adult life and now I have osteoporosis. Im having a colonoscopy next week to give me answers as to why I’ve had this gut problem. I feel frustrated too that I should have addressed this problem decades ago….
@@rosalindgosling3729 I hope you see the gratitude in finding the solution now! Colonoscopy is a powerful tool but remember that GI specialists in the traditional medical model don't do much in the functional gut space. Consider a functional gut specialist who can order, interpret and recommend treatment with the right tests. Our team employees 3 coaches with deep gut knowledge. It's a tough space to find the right approach sometimes.
I am 60 and just been diagnosed with osteoporosis and I’m devastated! I read horrible things in the internet about it and it’s causing me to have anxiety. My doctor hasn’t been much help just wants me to go on alendronate and be careful not to fall! I do walk but definitely will start weight training and Tai chi but meanwhile I’m going on a trip to Europe for a month (which I’ve been planning for a long time) I have so much anxiety that I’m not even happy about going away! I’m afraid of lifting my suitcase. Hiking etc. should I be this worried?
Hello,
Your fear is VERY common! Osteoporosis can be a scary diagnosis and sometimes it should be. What I direct my patients to be concerned about are NOT the diagnosis of osteoporosis based on DEXA score but fracture risk. They are associated but the same. Understanding someone's individual fracture risk is difficult and requires a lot of information. Genetics, fracture history, diagnostic data and more. I can't tell you if you should be concerned or not but I can tell you that before someone starts on a bisphosphonate I think they should discuss or evaluate what other options they have and what natural methods they can explore. There is a role for drug therapy and it may be right for you but understand risk benefits and other options first!
@@Dr_DougLucas thank you for your response. I understand I need to educate myself as much as I can before I start taking medication.
I don't know if you've already gone on your trip but wanted to say, I'm 62, discovered I have severe osteoporosis in January of this year, got the DEXA because of chronic back issues. We went on our first cruise in May, nothing like a month-long European vacation but I was still scared--not because now I knew why my back hurt but because my back was so fragile and I didn't want to be in pain on the trip.
Well wouldn't you know, I hurt my back ten days before we were to depart, and it was a bad one. (I now know I've had fractures, but I don't know if that incident was...tweaking an old fracture? I just don't understand the mechanics very well yet.) Anyway, it was enough to make it hard to get out of bed, fearful of anyone jostling me (because I'm particularly unsteady, with...those injuries...too,) carrying luggage, etc. But, it turned out that Aleve was enough to get me moving in the morning, and move we did. I did everything I wanted to, including hiking.
All to say, I definitely know it's scary, and I don't recommend tweaking an old fracture right before a trip, but otherwise, normal activities are perfectly doable and maybe "trip adrenaline" kicks in, too?
I was recently diagnosed with osteoporosis, I am male and 58 years old, I fractured three vertebra in the past ten years, are their some exercises that I should steer away from?
Likely but knowing which ones and with what resistance requires a one on one interview and custom recommendations. Otherwise people will steer toward very little resistance out of fear of fracture but without pushing the limits of bone health there will be less or no improvement.
Four weeks ago broke my hip they decided to do a anterior hip replacement well yesterday went for a post op found another fracture. I had been on a Walker then a cane thought I was having low pain. Now restricted to no pressure on that left leg. Going back Tuesday. I am almost 81 was very fit physically and mentally too. I am crushed by this news . Can you think of a hopeful outcome?
Hi Lynn,
Sorry to hear this! Complications from hip replacement are frustrating for sure. There is hope. You just need to heal! Follow your surgeons instructions and try to stay as strong as you can in every other way. Don't be a victim of your circumstances.
Buff Bones sounds perfect- but the video does not mention how to join?
Please provide details Ty!
Our patients and clients get access or you can go to their website buff-bones.com
Maybe people younger than 65 years with known risk factors should be screened for osteoporosis. This would include ballet dancers and anyone with low body weight.
Absolutely. Given it’s preventable, I question why the recommendation for testing is left till women more than likely already have it.
Agreed!
You nailed it. You have to go back to the root of the question. Do you want to identify the disease and treat or identify those at risk and prevent. Which is our system (US system) designed to do? We identify disease and treat. Therefore you create. your screening recommendations to identify the disease no those at risk. It's logical BUT not what we as consumers want or need. That's why we need to be advocates for our health and research what we need as individuals and then go get it. Don't wait for medical system to tell you what you need. Not because they are nefarious but simply because that's not what they do.
They don’t want women to get screened earlier as they want to foist the drugs on you , like fosomax , it’s very fear based , so if you think it’s to late to build bone density, you will be more likely to take the pills for osteoporosis.
Where do we see the actual exercises? Is there a UA-cam video with the exercise regiment?
Hi Stephanie,
We don’t show exercises because yo do so without knowing your starting point would be irresponsible. We offer individualized recommendations to our patients after we get a sense of their starting point. For this that need further details we recommend an in person consultation with someone that knows how to interpret their needs.
@@Dr_DougLucas thank you for your response to my question.
My endocrinologist wants me to take Evenity but I have had a serious blood loss from my GI tract and bi pulmonary embolisms. I’m concerned about all of these drugs causing my GI tract again and they cause cancer. Two of my daughters and my mother have had cancer. My mom and oldest daughter died from cancer at 27! So I know I need to do something bc I’ve got a 40% bone loss overall and have had several vertebrates collapse. But I can only stay on Evenity for a year and then the bone loss starts again! Plus I will swell up terribly and have zero quality of life. What about bone vibration therapy. There is a doctor who has been very successful with it.
Hi Susan,
I wish I could give you specific advice through this platform but I do not have enough information and it would be unethical to do so. I can say that modalities like vibration plates DO have an impact on bone metabolism but whether or not that’s enough for you I can’t say. Best of luck in your journey.
So how do you reach Rebecca to start her exercise plan?
Go to www.getbuffbones.com
I thoroughly enjoyed this interview, and I love what buff bones is doing for this very important diagnosis. It truly looks like a great program, however I am a bit disappointed with the price. It truly is not very affordable especially those of us in our mid-60s who need a program such as this. I just feel like when it comes to women’s health issues, we should not have to pay such an exuberant amount of money for our health. $18 for a five minute workout, and $400 a year is quite expensive.
I appreciate your perspective but the cost to create content and run a company is substantial. I find the Buff Bones prices reasonable. It's all relative.
@@Dr_DougLucas yes I absolutely understand that. I do belong to a streaming program that was developed by Miranda Esmonde, White, a
well-known former ballerina. Her price being about 1/3 of Buff Bones. Also the WELLEN program for osteoporosis is getting a lot of interest, that program is also about 1/3 the price. Again, the price of women’s healthcare should absolutely be affordable for all, and especially for the elder population. I do appreciate what Buff Bones is doing because it’s an extremely important health issue My point is that it is not financially accessible for all.
I'm confused on what her program is and how it works how you access it? Maybe I missed the part of the interview
No problem, you can find details on her website at buff-bones.com/
I’m guessing due to licensing laws you can’t work with Canadian residents directly? Also can you do a video on why you recommend such high Vit D levels - in one reply to a comment I believe you said equiv of 200 nmol/L? Per Canadian guidelines 125 nmol/L (50 ng/mL) are seen as too high. I did deep dive on literature and there’s def some evidence for this. I’m sure it’s too much to explain in comment so maybe a future video? I’ve also looked at k2 and not convinced yet. It’s a popular subject. Thank you.
Great question. We test Vitamin D, 25-OH or Hydroxy. Labcorp in the US reports this in ng/ml. My cut off for too high is 100ng/ml but as I said this also depends on other labs. It is possible to see hypercalcemia at levels below this which is why it should be tested.
If you aren't convinced of the benefits of K2, keep looking :)
A deep dive on vitamin D literature would be fun for me but I'm not sure it would resonate to many. Maybe just the two of us.
Also, yes. My team can see patients in the United States only.
Exactly!!! Why are DEXA’s not done on 18yo with the prevalence of obsessive sports injuries forced on young athletes that orthopedic surgeons will tell you they see injuries in young people they used to see in 60/70 yrs olds decades ago. It’s an atrocity. Diet also matters and the amount of soda pushed at us in this country is equally detrimental.
Agreed! Early diagnosis, observation and cut out the addictive garbage. Good starting point.
Perfectly stated! Since they already know women lose bone once in menopause, why not prophylactically increase bone density while estrogen is still working? Have a baseline done same time as first mammogram in mid-30's!
That sounds like a great policy!
Because it also can cause breast cancer
@@donnaleroy1717 Can you clarify? What can cause breast cancer? Are you referring to estrogen?
I would give anything to be able to join OBH but cannot afford it. I have researched many programs and believe this is this most comprehensive.
I have been told by some that i shouldn't let cost be a determining factor. This is a very cruel statement. Most are not independently wealthy and must make mortgage payments as well as be able to pay for necessities like food.
Patricia,
I understand your frustration. Believe me if I could give it away I would. Stepping out of the traditional model takes considerable resources and risk on our end. If you truly want to participate reach out to me directly at hello@ohhmd.com and I'll let my team know to forward it on to me. I'm confident we can come to terms on services for you.
@OptimalBoneHealthwithDrDoug Well I would never ask for free because cause that is just not right. Nothing is free in life.
Thank you so very much for getting back with me.
What actually causes death's when an older person has a fracture? The fracture doesn't kill - is it a lack of mobility? I am 56 and recovering from 2 vertebral fractures - don't see how that could have caused death. I realize morbidity is high for people older than me, but still confused about the actual cause of death.
Immobility and a downward spiral due to poor metabolic reserve. Could ultimately be pneumonia, heart attack or stroke. But cause of death is fracture because it started the spiral.
@@Dr_DougLucas thank you. makes sense. I wish the dialogue surrounding osteoporosis was more nuanced (I appreciate your work for this reason). I am 56, active and recovering from 2 vertebral fractures. At no point was death or loss of independence a concern. Yet reading ANYTHING about osteoporosis online or elsewhere assumes I am an elderly person - most likely a postmenopausal woman. In reality, victims of osteoporosis are diverse. Commorbidities and age matter and increase the chances of death via fracture. But for many of us this is a manageable disease - not an existential one. It's sad that I get online and come away depressed, convinced I will lose my independence and die very soon....thanks again for your work
Thank you for your support.@@stephenchamberlin9369