How to Lose Weight and Keep It Off — The Real Science

How to Build Strong Bones: What women Need to Know

Bone health is one of those topics that sounds boring until it becomes urgent, usually around the time someone’s mom breaks a hip and suddenly everyone’s Googling “how to prevent osteoporosis.” I don’t want that to be you. Or your mom. Your bones stop getting stronger sometime in your late 20s. After that, it's maintenance, and once you hit the perimenopausal window, maintenance can quickly turn into real loss. The good news: you have way more control than anyone told you. This week, I get into what actually builds bone density in women 30+, and it isn't walking or yoga. The LIFTMOR trial put postmenopausal women under a barbell twice a week for 8 months. They gained bone. The control group lost it. I break down how heavy you have to lift for it to count (heavier than you think), when perimenopause bone loss really starts, and whether dropping weight is quietly costing you bone along the way. 'm not selling anything or scaring you into a supplement cabinet. Every claim links to a study you can go read yourself. Full sources and the companion post at wellnessafclub.com. If it's useful, send it to a friend who lifts (or one who should).

How to Lose Weight and Keep It Off — The Real Science

You've been eating healthy, doing all the workouts, and the scale still isn't moving. Sound familiar? In this episode, we're breaking down exactly how fat loss actually works — no cleanses, no 1200-calorie starvation plans, just the real framework. We cover: → Why body weight matters (and what's actually happening inside your fat cells — this one might surprise you) → TDEE, BMR, and how to find your maintenance calories → How to set a sustainable calorie deficit → Macros made simple — protein, carbs, and fat explained → The "add a zero" trick for spotting good protein sources → Why tracking matters (and why we're all terrible at estimating calories) → Habit stacking to make healthy behaviors automatic → NEAT — the hidden calorie burner most people ignore This is the nutrition foundation. Exercise is coming in the next episode. 🔗 Use the free calculator to get your personalized numbers: wellnessafclub.com

Why I'm here

Welcome to The Wellness AF Club. In this short introductory episode, I share why this podcast exists, how my own relationship with health evolved after decades of dieting and confusion, and how working in medical coding exposed me to the long-term consequences of preventable chronic disease.