The Bone Health Blueprint

Dr. Nick Trubee
  • 5.0 (19)
  • FITNESS

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. 1D AGO

    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

  2. 2D AGO

    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

  3. 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

  4. 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

  5. 02/12/2025

    Episode 76: Full body approach leads to consistency

    Here’s why your split routine isn’t working… Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc. You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way. You finally get to fish and have a decent first day and catch a few fish. You say to yourself, that was a lot of work for a little return. Dissatisfied and exhausted from the work the day before, you choose to spend the rest of the week exploring the other attractions in the area.  On the last day of the trip, you decide to give fishing one more try. You grab your equipment and head back to your spot, only to notice the hole you worked so hard for is frozen completely over. You’ll have to do all that work again to be able to fish. Heck with it, you decide to pack it in and head back to the hotel. This is exactly what you’re doing with your split routine workout. You work hard for a small return, only to leave those muscle groups unattended for too long. It’s very difficult to accumulate enough volume for each muscle group to see the results you’d like to see, unless you love to exhaust each muscle group, day-in and day-out, week after week. You’d think there has to be a better, more enjoyable, and more efficient way to make positive changes, both physically and mentally. I think there is, and there is a lot of data that shows another way is possible. Want to get to know me better? Follow my on Instagram @dr.nicktrubee

    25 min

  6. 02/05/2025

    Episode 75: Building trust in your body

    Let’s talk about trust. Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.” But what if that “one” where confidence is placed is YOU in regards to YOURSELF? Trusting others is one thing while trusting yourself is an entirely different situation. WHY? Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF. This reflects many of the people I’m grateful to work with, as they have been struggling with trusting their own BODIES. Whether its returning from an injury or getting diagnosed with osteoporosis, it’s so difficult to trust that your body is still capable of great things! I understand you might think of this situation as a negative, one where you feel helpless and hopeless. However, I see this as a huge positive. It’s truly a moment in time where you get to appreciate all that has lead up to what’s current and choose to take a different direction. A direction where you get to choose the destination and all the twists and turns to get there. Interested in joining my private online fitness community? Get a free 7-day trial by tapping this link: Free 7 day trial Follow my on Instagram @dr.nicktrubee Ideas for a new episode? Email me at trubeehealth@gmail.com

    23 min

  7. 01/29/2025

    Episode 74: Progressive overload doesn't have to be linear

    Progressive overload, simply stated is doing more work than you’ve done before, strategically over time. It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction. Here are a few ways to apply an overload to your current routine… 🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out) 🔹Adding more reps  🔹Adding  more sets  👉🏻The 3 above are ways of increasing overall VOLUME 🔹Changing the velocity of the movement either concentric, eccentrically, or both 🔹Increasing time under tension (aka more work per rep) 🔹Decreasing rest time within the workout (more work per unit time), or rest time between workouts 🔹Incorporating new or novel movements - more of an effect on the neuromuscular system. This can also include working through movement progressions of similar movement patterns. 🔹Impact and plyometric training - increasing contact points, speed of the movement, height of the jump or landing. Consider trying adding 1 or 2 of these strategies to your current routine if you're in a rut, hit a plateau, or need to spice things up in order to refocus.

    22 min

  8. 07/10/2024

    73. Expectations and how they may lead you down the wrong path

    Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric? I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual.  Why is that? As humans we're wired and attracted to the immediate reward for our efforts. We also have to consider how emotional we are and how those emotions weave into our decisions and expectations. Exercise exposes all of these fallacies, as it requires daily sessions of hard work, intention, focus, and dedication with no sight of physical changes. However, is the physical change really the reward we're hoping for? Or is there something deeper that will keep us coming back for more, while the results happen in the background when no one (including ourselves) are noticing. I hope you enjoy my 20-minute thought on the topic! As always, thank you for your time and attention.

    21 min
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Trailer

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out of 5
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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
    81
  • Rating
    Clean
  • Copyright
    © 2026 The Bone Health Blueprint
  • Show Website
    The Bone Health Blueprint

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