The Bone Health Blueprint

Dr. Nick Trubee
  • 5.0 (22)
  • FITNESS
  • UPDATED MONTHLY

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.

  1. 23H AGO

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

    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. 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. 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. But here’s the catch: if you don’t train power, you lose it quickly. So how do you train it? Focus on the concentric (lifting) phase of movements: • Stand up quickly from a squat • Press a weight overhead with intent • Step onto a box with speed and control The goal is simple: move with as much intention and intensity as possible, while staying controlled and safe. Because your strength, your speed, and your ability to react are some of the most powerful tools you have to protect your bones. Articles used for this episode: McMillan, J. Power training for older women: strategies to improve function, confidence, and fall resistance. Strength and Conditioning Journal. 2026; Volume 48, number 3, 158-166 I recommend that you read this article! Lots of great take-away messages that you can use in your own training. And if you're looking for a supportive environment where you can work with me and others on the same journey you're on, be sure to check out trubeehealth.com and join my Strength for Bone Health online fitness community. See you there!

    34 min

  2. APR 17

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

    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.  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. A majority of the studies reviewed for this investigation were 8 months or longer in duration, which is important as bone turnover takes time, many times this amount of time or longer to see measurable change.  Many studies involving higher intensity impact (2-3 days per week) saw significant and positive change in bone mass at the lumbar spine and/or the femoral neck. Additionally, studies involving resistance training (done around 75-80% of 1RM) saw either a protective effect or positive effect on bone mass. The overall treatment effect for the randomized controlled trials were found to be around 0.9% per year, meaning that exercise training programs prevented or reversed bone loss of almost 1% per year compared to the controls. Additionally, the osteogenic effects of exercise training seemed to be site-specific to the anatomical sites at which the mechanical strain occurred. Based on these data and more recent data, resistance training at 75%-85% of 1RM using compound exercises 2-3 times per week seems to have a protective and/or positive overall effect on bone mineral density.Impact training using moderate to higher intensity 2-3 times per week seem to have a positive effect on  bone mineral density as well. If possible, combining both resistance and impact training at this intensity level may be the best approach for positive results in bone health. Beginners and those with less experience should likely start with lower intensities of both types of training and slowly progress over time under the guidance of a qualified professional. Article used for this episode: Wolff. I. et. al. The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women. Osteoporosis International (1999) 9:1-12. If you'd like to learn more about how you can work with Dr. Nick, be sure to check out his website trubeehealth.com or his Instagram page at dr.nicktrubee.

    39 min

  3. MAR 27

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

    Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients A position statement provides the author(s) stance on a topic based on the sum of all the evidence of a debatable topic. 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.  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. This episode dives into many important questions, such as:  The effectiveness of resistance training for osteoporosis?The type of resistance training that should be considered?Are impact exercises effective for improving osteoporosis? How can impact exercises effectively be applied?For each of these questions the authors have scoured the research databases to provide evidence in their support of using specific exercise to prevent or reverse osteoporosis.  Alongside these data, I give my perspective on how to apply these to your training based on my nearly two decades of experience working with individuals who’s goal is to create stronger bodies and bones! Article used for episode 81 of The Bone Health Blueprint: Bae. S.et. al. Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients. Journal of Bone Metabolism. 2023;30(2): 149-165. Want to take a deeper dive into your own training and work with Dr. Nick? Be sure to visit his website at trubeehealth.com and join his Strength for Bone Health community.

    42 min

  4. MAR 17

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

    I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic? 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? Listen up as we dive into this article and shed some light on the forces at play (no pun intended) during this approachable and fun exercise. I also provide some insight as to how you can implement the heel drop into your routine on your journey to stronger bones. Article used for this episode of The Bone Health Blueprint: Ryan, CM. et. al. The osteogenic quantification and reliability of the heel drop and press up drop. International Journal of Science, Technology and Society. 2021; 9(6): 294-300. If you're interested in taking a deeper dive into training for bone health, be sure to check out Dr. Nick's website at trubeehealth.com.

    37 min

  5. MAR 6

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

    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.  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.  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 (with an aerial phase). The number of landings increased from 50/session in week 7 to an average of 100/session in weeks 12-26. Tune in to get the full breakdown on the results of these two exercise modalities on bone mineral density and to get Dr. Nick's full take and discussion on how to implement the findings to your current workout program. Article used for this episide: Dutto, D.J. et.al., Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women. Osteoporosis International. (2022) 33:695-701. Want to learn more about how you can work with Dr. Nick? Be sure to check out his website https://trubeehealth.com/ or his Instagram page @dr.nicktrubee

    37 min

  6. MAR 5

    The Bone Health Blueprint: Updated Trailor

    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. As a doctor of exercise physiology with nearly two decades of experience in exercise and bone health, I help you cut through the confusion and focus on what truly works. Thanks for being here—and welcome to The Bone Health Blueprint.

    2 min

  7. 08/04/2025

    Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults

    In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to. I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations. Whether you’re a coach, clinician, or just curious about strategies for healthy aging, this episode will give you clear takeaways you can apply immediately. 👉 Tune in to learn how combining mindset and movement may be the key to unlocking better strength and performance later in life. Ferrando, V., et. al. Effects of high intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. Journal of Strength and Conditioning Research. 39(7)/736-744.

    34 min

  8. 07/24/2025

    Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women

    In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practical way. 🎧 Tune in to learn what the research says—and what it means for your training approach. Islam, J. et al. Characteristics of resistance training programs targeting improvements in health outcomes in postmenopausal women: A scoping review. Journal of Strength and Conditioning Research. 39(7)/815-822.

    34 min
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About

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.

Information

  • Creator
    Dr. Nick Trubee
  • Years Active
    2021 - 2026
  • Episodes
    85
  • Rating
    Clean
  • Copyright
    © 2026 The Bone Health Blueprint
  • Show Website
    The Bone Health Blueprint

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