So there's one thing that my patients are doing that makes them look younger.
5, 10, 15 years younger.
It's backed by science and it's actually been trending over
the past five to seven years.
The best part is it does not take a long time to do.
Would you believe that you can gain over 5% of bone mass
in a year with this activity?
And it doesn't take a long time for you to see change.
We have some beautiful scenery today.
Let's dive in to this quick video.
So one of the things that makes people look older than their age is bone loss.
And even if you get skin tightening, even if you get a facelift,
it doesn't address the bone.
So dressing the bone early is very important.
Now I see it in facial bone, of course, because that's what I do every day.
But how can I not have the conversation about body bone as well?
Because women live longer.
And what do you do for the face and the face bone also affects the body bone.
So keep that in mind as we age, people can see that you're hunched over.
Kipo scoliosis, the spine is extremely important.
And of course, hip fractures are associated with mortality, morbidity,
and we often measure bone in the wrist, but what can you do to avoid?
Bone loss.
Well, many of my patients are on medications for it.
Bisphosphonates is probably the most common.
People are on calcitonin.
People are on parathyroid like, uh, drugs, but really there's something
very simple backed by science that you can do, and that is activity
and exercise, but not just anyone.
You need to have specific exercises backed by science.
Now, there's a discussion over, Hey, do you want to maintain your bone
or do you want to build your bone?
And that's going to depend on the age and stage that you're at.
Also genetics, family history and hormones.
But what if you could do something to build your bone and your hormones?
At the same time.
Now, many of you are going to the gym for 45 minutes, one hour, two hours, but
you're missing out on the most important exercise that takes five to 10 minutes.
Let's talk about first, the things that do not work.
Number one, non weight bearing exercises.
And I travel the world and I go to places where there are a demographic
of older people, what are they doing?
They're in the pool, they're swimming.
I love swimming, but it is useless for your bone.
Useless for your bone.
I like it.
It does great things for your body and you can get toned and it can help with your
cardio, but it's not helping your bone.
The second thing I see, if I'm at a hotel, I'm traveling around, I go to the
gym, people are on those, uh, sliders.
I don't even know what you call them.
I don't get on those things.
You slide and you move your arms.
Um, and they do not build bone.
Why?
There's no impact.
Understand your bone builds when your tendons are stretched.
So when you flex your muscle, that of course pulls on the tendon,
which is attached to the bone.
And that says to your body, what?
It says, Hey, this guy's got to lift something over his lifetime in the future.
And there's always feedback systems in the body.
And one of the feedback systems says, Hey, build bone because
the body's under stress.
So how do you build bone?
If we now know the exercises that don't work, well, there's three
great exercises that do, but only one that is key and they are high.
Stress exercises to the muscle and bone number three would be,
I like them shoulder presses.
Now I just took out my AC joint.
I can't do that for a couple of months now, but I was big on shoulder presses.
Number two, the deadlift.
Now, the deadlift is a movement in which your hips hinge backward to lower
down and pick up a weighted barbell.
I see many people use the kettlebell from the floor as well.
Your back should be flat throughout this movement.
And the third and most important exercise studied is the squat.
So here's the trial here.
High intensity resistance and impact training improves bone mineral density.
And this is important physical function in postmenopausal women.
They did study this later in men with, with already having
osteopenia and osteoporosis.
And that's the lift more.
And it was a randomized control trial.
We'll look at very briefly here.
So here they look at high intensity resistance and impact training.
Herit, they call it.
Um, and what they did, the purpose of the trial was to determine the efficacy,
so the effectiveness, and to monitor it.
And this is important, any adverse events of this type of exercise.
Because the number one excuse I hear from women is, I'm going to hurt
myself, I'm going to hurt my back, I'm going to hurt my muscles, I
shouldn't be weight bearing like this.
When in fact, it's the opposite.
And what they did, they took post menopausal women with low bone mass.
There was the T score.
Uh, and they were screened for conditions and medications that
influence physical functions.
They took people who they thought could physically do this, of course.
And they were recruited, and of course, we like this, they were randomized.
To either and this is the important part eight months because this is what
you're going to want to do So eight months of twice weekly 30 minutes twice
a week for 30 minutes almost nothing Supervised because you have to supervise
them to standardize it five sets five repetitions one repetition maximum, uh
a or They did a home based low intensity exercise program and that's what most of
you are doing A home based low intensity exercise program comment below certainly
what you're doing But I know many people I talk to most women are doing
low intensity not in a negative way But meaning they're not putting pressure on
the spine in terms of squats and overhead presses because they're worried Uh, and
then pre and post intervention testing included lumbar spine and proximal
femur, femur, bone, mineral density.
So those are the scans that we talk about.
And of course, measures of functional performance.
Because there's no need to have this great bone if, um, you have
no functional capacity because somehow it's disabling you.
Somewhere else and of note there was 101 women in the study and for the results
our novel brief exercise program enhances indices of bone strength and functional
performance in post menopausal women with existing low bone mass Many people
already have existing low bone mass And those are the ones that are worried about
stressing their bone the most Contrary to current, uh, the current opinion, it
was efficacious and induced no adverse events under highly supervised conditions.
So you can't just go do these exercises.
You want to have someone watch your form, but like anything else, once you
get going, you're going to be fine.
You just need some supervision.
In the beginning to get your form down and maybe a couple top ups in between.
Um, and you could read this study if you want to see the exact parameters that
they measure, but absolutely convincing.
Now, one thing I don't want you to do is go out and start squatting.
If you're not doing this already, you want to get a trainer because
you want to do it properly.
You want to protect your back, but you do want to get to a
significant amount of weight.
Now squats are trending, of course.
So why is this trending?
Well, it's because the butt lift is in.
And if you go to the gym, a whole group of my patients are doing
squats because they're trying to build the gluteus muscle.
In turn, they're looking younger.
Because that is building what hormones when you do intense exercises, heavy
weightlifting exercises like that, then the hormones are naturally going to build.
And of course, hormones make your skin and your bone look younger because.
There's estrogen and testosterone involved.
So it just happens to be that that trending procedure is also making
people not only look younger, also looking younger because of the skin
and the bone, not just the bone.
So what's your actionable advice?
If you're doing this, you want to maintain and keep doing it, but I know
many of you aren't, and if you're not.
You need proper form.
You want to see a trainer or just pick someone in the gym.
You probably already know who's doing them.
Guys do this a lot and get perfect form.
You want to film yourself because you don't know what your form is really
until you film yourself doing them and you don't want to injure your back.
So it's very easy.
But here's the thing.
This is only going to take you maybe 10 minutes, two to three times a week.
Now, if you do this four or five times a week, most people can't maintain because
their muscles are going to be sore, but that's fine, but literally two to
three times a week, and if you're doing it zero right now, do it once a week.
Don't think three or four times a week in your head or you will never ever do it.
Building your bone.
Your testosterone, your hormones is going to be key for the rest of your life.
And remember, I'm seeing hormone loss.
I'm seeing bone loss at a younger and younger age.
So the recommendations of checking your bone and your bone scans.
In your late fifties and mid sixties, that's outdated.
It's just that your, your doctor's not going to know that your doctor's not going
to recommend it because it hasn't made its way to the quote unquote recommendations.
And if you go to your doctor, you already know they don't even look at you.
They're on the computer and they're typing in data that you're telling you.
And it spits out a whole formula that they believe that you should
be doing and that's based on what?
The general population.
But guess what?
You're not.
You're not the general population.
You're special.
You have different genetics.
You have different family history and you have a different lifestyle history
that needs to be taken into account.
So you can't go by.
What your doctor's telling you, unfortunately, it's a
guideline, but you have to take your health into your own hands.
And if you get no other message out of this video, I think
that's a key important message.
Okay.
Now you're going to want to watch this video on ways you can boost your collagen
at home and this one on four supplements to help tighten and brighten your skin.
Make it a great day.
Keep your skin and body beautiful, healthy, and vibrant.