The exercise that builds strong bones and better balance | Dr Lora Giangregorio

The Proof with Simon Hill

Simon Hill

Nutrition, Education, Self-improvement, Health & Fitness

4.9 • 3.1K Ratings

🗓️ 23 March 2026

⏱️ 156 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health. We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way. What We Cover Why starting where you are matters more than following a perfect plan How balance, strength, and impact training work together What progressive overload looks like in real life Why effort matters more than the weight you lift How to safely introduce impact training The role of protein and energy intake in bone health This episode is a practical guide to building strength and resilience for the long term. To explore more of Dr Lora Giangregorio’s work, follow her on TikTok, connect with her on LinkedIn, and visit her University of Waterloo profile to learn more about her research in bone health, exercise, and fracture prevention. Intro (00:00) The Real Cost of Fractures (01:25) Is Osteoporosis a Lifelong Process? (06:39) Who Is Most at Risk for Fragility Fractures (09:32) What Actually Determines Fracture Risk (12:49) How a DEXA Scan Works and How to Read Your Results (26:30) How to Monitor Bone Loss and Choose the Right Treatment (32:06) How Menopause Accelerates Bone Loss (41:52) Bone Health Myths Debunked (46:08) Evidence-Based Exercise Guidelines for Bone Health (59:15) The Three Pillars of Bone Health Exercise (1:04:15) Why Specificity and Progressive Overload Matter (1:09:48) How to Structure Your Weekly Bone Health Training (1:13:39) Resistance Training for Bone Health (1:22:31) How to Choose the Right Load and Effort (1:27:10) Making Bone Health Exercise Accessible to Everyone (1:38:09) High-Risk Exercises to Avoid with Low Bone Density (1:42:22) Does Yoga, Swimming, or Cycling Help Your Bones? (1:47:18) What Is Bone Fit and Who Is It For? (1:52:47) How to Safely Build Up to Impact Training (1:55:57) Free Resources for Fracture Recovery (2:02:06) Nutrition for Bone Health (2:05:10) GLP-1 Drugs and Bone Loss (2:12:48) Future Research on Exercise, Creatine, and Bone Health (2:16:09) Why Effort Matters More Than the Weight You Lift (2:22:15) What Is Possible When You Commit to Bone Health (2:25:48) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Cozy Earth Cozy Earth’s sheets are designed to keep you cool by wicking heat and moisture away from your body, helping you sleep deeper and wake less. Get up to 20% off at cozyearth.com with code THEPROOF. Cozy Earth ships worldwide. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Transcript

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0:00.0	Today we're talking about bone health, something that most people don't think about
0:05.6	until after a fracture happens. But fractures can be life-changing. A broken hip or vertebra
0:12.1	can dramatically affect mobility, independence, and quality of life. And yet bone health
0:17.8	rarely gets the same attention as heart or metabolic health.
0:21.6	The reality is that the foundation for strong bones is built early in life, and influenced by the choices that we make across adolescence, adulthood, and into older age.
0:31.6	Which means that this isn't just a conversation for people in their 60s and 70s. It's relevant to all of us.
0:39.0	To help us understand what actually matters when it comes to building and maintaining strong
0:43.0	bones, I'm joined in this episode by Dr. Laura Gian Gregorio, the Tier 1 Research Chair in
0:48.8	Bone Health and Exercise Science at the University of Waterloo. Before we get into the episode, if you aren't already subscribed, please do go ahead
0:57.6	and hit that subscribe button.
0:59.9	That is the number one thing that you can do to help us keep bringing the best scientists
1:05.5	onto the show for you to learn from.
1:08.1	Thank you in advance for your support.
1:10.7	It means a lot. All right, let's get into it.
1:17.6	There's never been a dedicated episode to bone health, why it matters, what you can do to improve bone health.
1:24.6	So let's start with the very obvious question. Why is this
1:31.4	conversation about bone health important? Yeah, I mean, people often think about, you know,
1:36.6	you have a fracture, you go to the hospital, the surgeon fixes it, you go home, right? They don't
1:41.9	really think about the fact that, you know, 25% and sometimes even higher people
1:47.8	will die as a result of having a fracture, especially hip fractures, right? So hip fractures is a significant
1:52.8	source of morbidity and mortality in older adults. Spine fractures, you know, you have a spine fracture,
1:59.4	20% of people who have a spine fracture will have another one within a year.
	...

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