Ep. 553 The Ultimate Bone Health Masterclass Series Part 1 | Menopause & Bone Health

Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Cynthia Thurlow

Nutrition, Alternative Health, Life Sciences, Science, Health & Fitness

4.7 • 1.2K Ratings

🗓️ 11 February 2026

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow. In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health. I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health. IN THIS EPISODE, YOU WILL LEARN: How underfueling, overtraining, and oral contraceptives can limit bone development The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk How even a few minutes of impact exercise per day can stimulate bone strength How vibration plates can complement strength and impact training Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women How creatine alone, without physical activity, shows no meaningful benefit Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Jocelyn Wittstein On the Duke Health website On Instagram The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores. Connect with Debra Atkinson On her website The Flipping 50 Podcast On Social Media: @flipping50tv Connect with Dr. Jessica Shepherd Sanctum Med and Wellness On Instagram: Jessica Shepherd or Modern Meno Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon. Connect with Dr. Darren Candow On Instagram On X University of Regina Featured Episodes Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow

Transcript

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0:00.0	Welcome to Everyday Wellness Podcast.
0:04.0	I'm your host, Nurse Practitioner Cynthia Thurlow.
0:07.0	This podcast is designed to educate, empower, and inspire you to achieve your health and wellness goals.
0:13.0	My goal and intent is to provide you with the best content and conversations from leaders in the health and wellness industry each week and
0:21.5	impact over a million lives.
0:28.9	This is a special bone health mashup series with physicians, Dr. Joycelyn Whitstein, Dr. Jessica Shepard, personal trainer, Deborah
0:40.4	Atkinson, and lastly, PhD researcher, Dr. Darren Kandau.
0:45.5	We dove into the impact of contraceptive use on bone health, especially in young women,
0:51.3	the role of underfueling and relative energy deficiency and how this can
0:55.7	contribute to a great deal of bone health issues at a young age, how thyroid health and bone
1:01.0	health are interconnected, how often we need to strength train both volume and intensity for
1:07.8	our bones, why vibration plates might be helpful long term for bone health,
1:13.7	why screening guidelines for osteoporosis are way too late. We should be screening women's
1:19.0	bones at a younger age. And last but not least, the role of creatine monohydrate and its
1:25.0	impact on bone health with really encouraging recent and relevant research.
1:29.8	Again, this is a first in a series on bone health with multiple experts.
1:36.0	I hope you will enjoy this conversation or these conversations as much as I did recording
1:40.7	them.
1:43.4	Yeah, I think that's a wonderful benefit.
1:46.2	Let's talk a little bit about bones.
1:48.1	I think that bones are oftentimes forgotten about until there's a fracture, there's a
1:52.5	problem, there's pain involvement, there's an injury.
	...

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