Bone Talk

EPISODE 72: START A 'BE BONE STRONG' WALKING CLUB [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/5401311f-dedb-4f61-9759-393b91106ad0/Barbara-1-.jpg?format=1000w] On this inspiring episode of Bone Talk, BHOF CEO Claire Gill welcomes author, advocate and former BHOF trustee Barbara Hannah Grufferman to share how walking can help transform bone health, boost connections, and reshape how we age. Barbara, who has completed 17 marathons after age 50, shares her personal journey with low bone density, the wake-up call that started it all, and how it led her to become a passionate advocate for movement, aging well, and building community. Barbara now serves as Special Advisor to the Board of the Bone Health and Osteoporosis Foundation and as Team Captain of the Be Bone Strong™ initiative [https://www.bonehealthandosteoporosis.org/BE-BONE-STRONG-TEAM/] where she’s leading the charge to bring walking clubs to communities across the country. She aims to make fitness fun, inclusive, and doable for anyone ready to take that first step! Key Takeaways: * Movement is medicine. Walking is one of the most accessible, low-cost, weight-bearing activities you can do to maintain bone density and overall health. * Walking clubs model foster community and connection. What started as a local stroll in Virginia Beach is evolving into a nationwide initiative to help people walk together, stay accountable, and feel less isolated. * No walker left behind. The Be Bone Strong Walking Clubs encourage inclusivity, different pace groups, and support for people at all levels of mobility. * You don’t need to be a fitness expert. All it takes is a date, a route, and the willingness to invite people. We’ll help you get started and share inspiration from Barbara’s walking club [https://www.croatanbeach.org/walking-club/] to show what’s possible. * The impact goes beyond fitness. These clubs are building friendships, combatting loneliness, and shifting the narrative around aging from decline to empowerment. Walking is a simple yet powerful way to support bone health, foster real-life connection and redefine what healthy aging looks like. With the Be Bone Strong Walking Clubs the GHOF are making it easy for anyone to take that first step together. EPISODE RESOURCES * About Barbara Hannah Grufferman [https://www.barbarahannahgrufferman.com/bio] * Start a Be Bone Strong™ Walking Club [https://www.bonetalk.org/articles/join-the-be-bone-strong-walking-club] * About the Be Bone Strong™ Team [https://www.bonehealthandosteoporosis.org/be-bone-strong-team] * Bone Health and Osteoporosis Foundation (BHOF) [https://www.bonehealthandosteoporosis.org/] * Your Path to Good Bone Health [https://www.pathtogoodbonehealth.org/] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035506540-GAQF550WOBJBPEXQAGKJ/spotify-podcast-badge-blk-grn-660x160.png?format=1000w] https://open.spotify.com/show/0hJtCSidnptKQiSdoMPHnH [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035463179-M4CLYCZW8PPBQKN60AQ3/Listen_on_Apple_Podcasts_sRGB_US.jpg?format=1000w]

EPISODE 71: SARCOPENIA AND AGING: UNDERSTANDING MUSCLE LOSS AND BONE HEALTH [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/b24b0ba0-7eb9-4df7-90d3-3cb5a4f175e5/Phillips_Headshot.png?format=1000w] Stuart Phillips, PhD, FACSM, FCAHS, Distinguished Professor at McMaster University On this episode of Bone Talk, we explore the critical connection between bone health and sarcopenia, a serious condition that leads to the loss of muscle mass and strength beyond what’s expected with normal aging. Our guest, Dr. Stuart Phillips, is one of the world’s leading experts on skeletal muscle health. He is a Professor in the Department of Kinesiology and a Tier 1 Canada Research Chair at McMaster University, where he also directs the Physical Activity Centre of Excellence and the McMaster Centre for Nutrition, Exercise, and Health Research. Dr. Phillips shares insights from his decades of research on how exercise and nutrition influence muscle and body composition. While bone density is often the focus in aging conversations, this discussion highlights how muscle and bone work together to support mobility, independence, and quality of life. He emphasizes that even small amounts of regular physical activity can make a meaningful difference—especially as we age. Key takeaways from the episode include: * Muscle loss begins earlier than most think. Sarcopenia typically starts in a person’s 30s, and without intervention, can lead to serious functional decline later in life. * There are no widely accepted medical treatments for sarcopenia. Unlike osteoporosis, there are no FDA-approved medications. Prevention through resistance training and protein-rich nutrition is currently the most effective approach. * Exercise doesn’t require a gym. Dr. Phillips emphasizes that home-based resistance training with bands, bodyweight exercises, or light weights, when done with sufficient effort, can help preserve muscle strength and power. * Protein is essential, especially with age. Adults, especially older adults, should aim for 1.2 grams of protein per kilogram of body weight to optimize muscle maintenance and function. * Power is just as important as strength. Movements like rising from a chair or catching oneself during a fall rely on power, our ability to generate strength quickly. Training for power can significantly reduce the risk of injury and improve daily function. Dr. Phillips also discussed his work with the Physical Activity Centre of Excellence at McMaster University, where individuals in their 70s, 80s, and even 90s stay active through tailored resistance training programs. The center demonstrates that healthy aging and functional longevity are achievable goals. This conversation reinforces the importance of approaching bone and muscle health as a combined effort with both tissues responding to mechanical loading and physical activity. EPISODE RESOURCES * About Dr. Stuart Phillips [https://mira.mcmaster.ca/our-faculty/stuart-phillips] * Healthy Aging, Geriatrics, and Sarcopenia [https://www.bonetalk.org/s/Sarcopenia-One-Pager.pdf] * International Life Sciences Institute (ILSI) Sarcopenia Initiative [https://ilsiuscanada.org/science-and-research/healthy-aging-research-portfolio] * Nutrition for Bone Health [https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition] * Exercise and Safe Movement [https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement] * Bone Health and Osteoporosis Foundation (BHOF) [https://www.bonehealthandosteoporosis.org/] * Your Path to Good Bone Health [https://www.pathtogoodbonehealth.org/] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035506540-GAQF550WOBJBPEXQAGKJ/spotify-podcast-badge-blk-grn-660x160.png?format=1000w] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035463179-M4CLYCZW8PPBQKN60AQ3/Listen_on_Apple_Podcasts_sRGB_US.jpg?format=1000w] https://podcasts.apple.com/us/podcast/bone-talk/id1454166391

EPISODE 70: SISTERHOOD & STRENGTH: ADVOCATING FOR BONE HEALTH WITH DELTA PHI LAMBDA SORORITY [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/87304f8e-0c6a-4c15-9d12-8d551a6ba969/IMG_5908-2.jpeg?format=1000w] Kristen "N'ylah" Singharat, Philanthropy Manager for Delta Phi Lambda Sorority, Inc. Delta Phi Lambda Sorority was founded on December 5, 1998 at the University of Georgia. It promotes Asian awareness through sisterhood and aims to create a home away from home on campuses nationwide for like minded women. Its mission is to advocate for Asian awareness and empower women leaders through its values-based programs and everlasting sisterhood. The sorority is unique in being Asian-interest but not exclusive, welcoming women from diverse backgrounds. With over 2,000 initiated members and 26 chapters across the U.S., Delta Phi Lambda fosters lifelong bonds among sisters, encouraging them to challenge stereotypes and fight injustice. In February 2018, Delta Phi Lambda partnered with American Bone Health to raise osteoporosis awareness, and in 2023, joined the Bone Health and Osteoporosis Foundation (BHOF) to further its impact. The sorority’s peer educator training empowers members to lead community outreach programs, focusing on bone health education, physical activity, and calcium and vitamin D intake. Kristen Singharat, Philanthropy Manager, MPH candidate at George Washington University, and known as Sister N’ylah Spring 2018 initiate from The Glowing Gamma Chapter of Georgia State University talks about the exciting events hosted by chapters nationwide. The Mr. Blue Rose pageant is hosted by The University of Nebraska-Lincoln where they fundraise for BHOF and the crowned winners will be able to donate shared funds to their foundation of choice. Kristen highlights the efforts of her own chapter and their signature philanthropy event, Stroll Your Bones Off, to raise funds and awareness for osteoporosis. National Service Week and annual events like DPhiL Week and 3C’s Week foster community engagement, celebrate Asian-American culture, and support osteoporosis prevention. Mr. Blue Rose pageant organized by The University of Nebraska-Lincoln Upsilon Chapter is the recipient of the 2024 National APIDA Panhellenic Association (NAPA) Standards of Excellence Award for Outstanding Philanthropic Programming and is recognized for their outstanding educational initiative. In the past five years, the sorority has dedicated over 3,000 hours of philanthropy volunteer work and has raised over $20,000 for osteoporosis awareness and prevention. Delta Phi Lambda’s members continue to make significant contributions through outreach programs, workshops, and fundraising efforts to support osteoporosis awareness and prevention. EPISODE RESOURCES * Delta Phi Lambda Sorority Initiatives [https://www.deltaphilambda.org/initiatives] * Delta Phi Lambda Programs & Events [https://www.deltaphilambda.org/programs-events] * Bone Health and Osteoporosis (BHOF) Foundation Website [https://www.bonehealthandosteoporosis.org] * BHOF Patient Resources Library [https://www.pathtogoodbonehealth.org] * Your Path to Good Bone Health [https://www.pathtogoodbonehealth.org] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035506540-GAQF550WOBJBPEXQAGKJ/spotify-podcast-badge-blk-grn-660x160.png?format=1000w] https://open.spotify.com/show/0hJtCSidnptKQiSdoMPHnH [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035463179-M4CLYCZW8PPBQKN60AQ3/Listen_on_Apple_Podcasts_sRGB_US.jpg?format=1000w] https://podcasts.apple.com/us/podcast/bone-talk/id1454166391

EPISODE 69: RECLAIMING STRENGTH: BUILDING A POSITIVE VISION AFTER AN OSTEOPOROSIS DIAGNOSIS [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/4a9db7c2-8085-4a16-93d5-c4d74dd9ec11/Jenna-2.jpg?format=1000w] Jenna Zaffino, Board-Certified Health and Wellness Coach Claire Gill, CEO of the Bone Health & Osteoporosis Foundation, sat down with Jenna Zaffino, a board-certified health and wellness coach, to discuss building a powerful vision for wellbeing after an osteoporosis diagnosis. Receiving such a diagnosis can be daunting, but it can also be a transformative opportunity to prioritize health and create a fulfilling life. Jenna shared how a diagnosis often creates fear and uncertainty, but it doesn’t have to define your future. She emphasizes acknowledging that initial fear while also exploring what brings joy and meaning to life. Wellbeing isn’t about achieving perfection or following rigid rules, it’s about creating a personalized vision of health that aligns with what truly matters. Jenna described how she helps clients identify life-enhancing goals rooted in joy, connection, and purpose. Creating lasting change comes from making small, manageable adjustments rather than drastic overhauls. Jenna encourages starting with something as simple as drinking more water or taking short walks. Support systems can be critical for sustaining positive changes. Surrounding yourself with people who share your goals can make the journey easier and more enjoyable. It’s also helpful to have accountability with others who have the same mindset about their health and well-being. An osteoporosis diagnosis can feel overwhelming, but it doesn’t have to define your life. By cultivating a personalized wellness vision, embracing small changes, and building a supportive community, you can create a life filled with vitality and joy. EPISODE RESOURCES * Bone Health and Osteoporosis Foundation [https://www.bonehealthandosteoporosis.org/] * Jenna Zaffino Wellness [https://www.jennazaffino.com/] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035506540-GAQF550WOBJBPEXQAGKJ/spotify-podcast-badge-blk-grn-660x160.png?format=1000w] https://open.spotify.com/show/0hJtCSidnptKQiSdoMPHnH [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035463179-M4CLYCZW8PPBQKN60AQ3/Listen_on_Apple_Podcasts_sRGB_US.jpg?format=1000w] https://podcasts.apple.com/us/podcast/bone-talk/id1454166391

EPISODE 68: KIDS & BONE HEALTH: BUILDING STRONG BONES FOR LIFE Claire Gill, CEO of the Bone Health & Osteoporosis Foundation, delves into the crucial role of bone health during childhood with guest Dr. David Weber, MD, Medical Director at the Center for Bone Health at The Children’s Hospital of Philadelphia. Together, they explore how early habits in nutrition, physical activity, and lifestyle play a pivotal role in setting up children for lifelong bone health. Dr. Weber explains that bone health isn’t just for the elderly; it starts right from birth. By the age of 20, people reach their peak bone mass—when bones are at their densest and strongest. Beyond this point, our bone density only decreases with age, making it essential to build a strong foundation early. Peak Bone Mass and its Importance Dr. Weber describes peak bone mass as “the period when bones are as big and strong as they’re ever going to be,” typically reached around age 20. Since bone density gradually decreases after this age, higher peak bone mass early on helps guard against osteoporosis and fractures later in life. To optimize bone health, children need a combination of nutrients, including calcium and vitamin D, along with a focus on physical activity. Nutrition Essentials Calcium and vitamin D are vital for bone growth and maintenance. Dr. Weber explains that calcium-rich foods—like dairy products, leafy greens, and fortified foods—should be regular parts of children’s diets. Vitamin D, which aids calcium absorption, can be obtained through sun exposure but often requires supplements, especially in winter. The Role of Physical Activity Physical exercise, especially weight-bearing activities like running and jumping, is equally important for bone development. These activities apply force to bones, stimulating them to grow stronger. Dr. Weber noted that while all physical activities are beneficial, weight-bearing exercises specifically contribute to bone strength. He recommends aiming for 60 minutes of activity per day with weight-bearing exercises at least three times a week. Parents can make these activities more engaging by organizing active playdates or incorporating movement into screen time through dance and movement-based games. Dr. Weber also addressed concerns about children who break bones frequently, highlighting that while fractures are common among active children, certain patterns (such as fragility fractures) may indicate underlying bone health issues and should be discussed with a pediatrician. Claire and Dr. Weber encourage parents and caregivers to prioritize bone health early on by establishing routines around nutritious eating and regular, fun physical activity. Building these habits in children will yield benefits that last a lifetime. EPISODE RESOURCES * Peak Bone Mass [https://www.bonehealthandosteoporosis.org/preventing-fractures/nutrition-for-bone-health/peak-bone-mass/] * Peak Bone Mass Infographic [https://www.bonehealthandosteoporosis.org/wp-content/uploads/PBM-infographic_updated-2022.pdf] * Bone Health & Osteoporosis Foundation Website [https://www.bonehealthandosteoporosis.org/] * MyPlate – Kids [https://www.myplate.gov/life-stages/kids] * Nibbles for Health: Nutrition Newsletters for Parents of Young Children [https://www.fns.usda.gov/tn/nibbles] * MyPlate Guide to School Lunch [https://www.fns.usda.gov/tn/myplate-guide-school-lunch] * MyPlate Guide to School Breakfast [https://www.fns.usda.gov/tn/myplate-guide-school-breakfast] [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035506540-GAQF550WOBJBPEXQAGKJ/spotify-podcast-badge-blk-grn-660x160.png?format=1000w] https://open.spotify.com/show/0hJtCSidnptKQiSdoMPHnH [https://images.squarespace-cdn.com/content/v1/5c53681dbfba3e134115e40b/1553035463179-M4CLYCZW8PPBQKN60AQ3/Listen_on_Apple_Podcasts_sRGB_US.jpg?format=1000w] https://podcasts.apple.com/us/podcast/bone-talk/id1454166391