Training for bone mineral density | Peter Attia

This clip is from episode #261 of The Drive - Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

In this clip, we discuss:

- Why bone mineral density is important, especially for women
- How estrogen plays a crucial role in bone mineral density
- Why women are more at risk for osteopenia and osteoporosis
- How to slow the rate of decline in bone mineral density

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[LukeAMcDowell]

At 35 I was diagnosed with osteoporosis. The doctors told me to take Fosamax to slow down the rate of bone loss, but that I could never rebuild my bones. I didn’t follow the doctor’s orders. I started TRT, weightlifting, and changed my diet. Over the last 3 years I increased my bone density from -2.8 to -1.6. I’m still moving in the right direction.

Many doctors say it’s impossible to build bone density, but they are wrong.

[jjuniper]

In my late teens and early 20s, I had a factory job that required a lot of lifting, sometimes for 10 hours every day. I would lift 20-35# totes to shipping. Then I had a job in my early 30s doing concrete demolition and clean up. It's my belief that laid a foundation for bone health.

I always envied the farmers' daughters. They were so incredibly strong, even in their elementary school years!

[onqqsds]

Excellent information. As a personal trainer and body builder, I’ve been seeing this and echoing these sentiments. I always welcome insight and reinforced knowledge from science. Thank you for sharing!

[vijayshan]

Running, where the weight/load bearing force of each step is 2-3 x your body weight is significant in bone strengthening. Just run with good form/technique to minimize risk of knee cartilage wear and tear and other injuries.

[jesseshaver]

Wow. I’m a bit surprised you can only maintain, and not improve bone density after early 20’s. That’s a shame for those of us getting a late start

[KJ-suph]

I am so lucky. Between 18 and 35 i did very heavy weight lifting. My mother wasn't a big fan of this. But funny how this was intuitive the right decision.

[JohnSmith-whmk]

I'm a bit confused about the bone compression when a muscle is contracting. Does that mean that something like leg extensions is actually great for bone density, as there is a lot of resistance in the shortened position of the muscle (at the top), where the muscle shortens and pulls on the bone? I thought that we need to overload the bones themselves, as in walking with weights, barbell squats/deadlifts etc. BTW, if this is true, it would be great for people with disc issues as they don't need to compress the spine and can use machines, light weights and bodyweight exercises to maintain bone density

[mountaingoattaichi]

I wonder if martial arts training with weapons training counts as load-bearing in Attia’s thoughts.

[mpoharper]

I have osteoporosis and have been doing heavy weight training since I found I had osteopenia. Unfortunately it has only gotten worse. Taking prolia and will see if that has helped. Eat plenty of protein.

[michaelcox]

Load bearing from what age? 16 upwards?

[mikechan]

how heavy do I have to do to increase bone density? Do I have to train close to failure?

[jeffpatterson]

@peter attia MD, how young do you think someone should begin load bearing weight exercises? I've always heard that it can stunt your growth but wonder if that was more of a myth or if there is truth to it.

[gaylemathews]

You can build bone density after your late 20s. I improved my bone density by 4.3 % in 2 years. Then after 4 years I reversed my osteopenia completely. I am 67 years old now. For me I lifted heavy at the gym, and did boxing and skipping. Check out Prof Belinda Becks Liftmor studies. She is from Griffith University in Australia and has had great success with older people improving their bone density.

[manymoms]

If I'm squatting holding two 3kg weights is that going to be enough load ? It's not easy for me to access a gym ( 50 year old woman. ) I also have bands.

[MelanieSakowski]

Dynamic Hopping
Gymnastics in youth
Addressing RED-S/Hypothalamic Amenorrhea if relevant

[gideon-af]

My dad always told me not to lift weight as a teenager because it would stunt my growth smh

[BeHealing]

So men can make estrogen without ovaries but women can’t once we hit menopause? Why can’t women make estrogen in the same way men can? I wonder what are the mechanisms for male estrogen?

[kaypie]

Wait a minute…
Did I hear the Doctor day that there are just TWO sexes?
Male and Female?

Hmmm
Who knew?