The Bone Health Blueprint

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life. In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine. With nearly two decades of experience in exercise physiology and bone health, I help you cut through the confusion and focus on what truly works.

The Bone Health Blueprint is a health podcast hosted by Dr. Nick Trubee, with 86 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Dr. Nick Trubee hosts The Bone Health Blueprint, a health show with 86 episodes published.

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  Episode #83

  Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance

  May 8, 202634 minS0

  <p>Building and maintaining your ability to generate power becomes increasingly important as you age. And when it comes to bone health, it’s not optional, it’s essential.</p><p>Power is your ability to produce force quickly. It’s what helps you catch yourself when you trip, stabilize when you lose balance, and move with confidence in unpredictable situations.</p><p>Training for power stimulates your nervous system to recruit fast-twitch muscle fibers, the ones responsible for producing higher force and faster reactions. These fibers are critical for both performance and protection.</p><p>But here’s the catch: i...

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  The Bone Health Blueprint

  Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women

  Apr 17, 202639 minS0

  <p>A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion criteria for the investigations used for review and analysis. This is a great way for researchers to create a generalizable recommendation for a specific population. </p><p>The purpose of this investigation was to review, using a meta-analysis, the published randomized controlled trials and controlled trials on the effects of exercise training programs on bone mass of pre- and postmenopausal women.</p><p>A majority of the studies reviewed for this investigation were 8 months or l...

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  The Bone Health Blueprint

  Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients

  Mar 27, 202642 minS0

  <p>Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients</p><p>A position statement provides the author(s) stance on a topic based on the sum of all the evidence of a debatable topic.</p><p>Osteoporosis treatment and management is not one-size-fits-all. Personal history, background, capacities and abilities of each person will differ, resulting in different approaches for combating or preventing bone loss. </p><p>However, having a defined structure in place based on evidence and randomized controlled trials provides some insight on how to approach exercise for each person.</p><p>This e...

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  The Bone Health Blueprint

  Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop

  Mar 17, 202637 minS0

  <p>I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic?</p><p>Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable or do-able for many people. So, can the heel drop fill the void between no impact training and full on jump training? Does the heel drop meet the threshold to be osteogenic?</p><p>...

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  Episode #79

  Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women

  Mar 6, 202637 minS0

  <p>This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. </p><p>The resistance training group completed a strength training routine at 65-80% of their 1RM, 3 times per week using the following exercises: leg press, back squat, leg extension, leg flexion, seated calf, standing calf, back extension and abdominal curl. </p><p>The step-aerobic high impact group performed a traditional step aerobics routine to music. After a 6 week familiarization period, subjects incorporated two legged landings (wi...

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