🦴 Bone Density / Osteoporosis
Low bone mineral density
Low DEXA score, fracture risk, post-menopausal or low intake.
Load your skeleton — short impact or resistance sessions.
Bone only strengthens in response to load; two short weekly sessions beat calcium alone.
Move — the mechanics that fix it: Load the skeleton
Progressive resistance + impact + balance; ensure calcium/vit-D/protein.
- Bodyweight Squat
- Knee Tuck Jump
- Rocket Jump
- Chin-Up
Fuel — foods to fuel it
- Sardines (canned in water) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
- Tofu (firm) (local SG)
- Cottage cheese (low-fat) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
Daily nutrient targets: calcium: 1000mg (goal), vitamin: 2000IU (goal), magnesium: 400mg (goal), protein: 90g (goal)
Stack — evidence-ranked compounds
- Calcium (+ D3 + K2) — ★★★★☆
- Vitamin D3 (+ K2) — ★★★★★
- Magnesium — ★★★★☆
- Strontium · Silica (brief) — ☆☆☆☆☆
- Omega-3 (EPA/DHA) — ★★★★★
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes bone density / osteoporosis?
Low bone mineral density. Low DEXA score, fracture risk, post-menopausal or low intake.
What exercises help bone density / osteoporosis?
Key movements: Bodyweight Squat, Knee Tuck Jump, Rocket Jump, Chin-Up.
What should you eat for bone density / osteoporosis?
Foods that support it: Sardines (canned in water), Greek yogurt (plain, nonfat), Tofu (firm), Cottage cheese (low-fat), Chicken Breast (steamed, no skin).
What supplements help bone density / osteoporosis?
Evidence-ranked options: Calcium (+ D3 + K2), Vitamin D3 (+ K2), Magnesium, Strontium · Silica (brief), Omega-3 (EPA/DHA).