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so let’s talk about why people shrink as they age especially women women actually

shrink more than men why is that and what can we do to prevent that you don’t

want to wait until you’re 2 to 3 inches or 4 inches shorter and try to reverse

that it’s too late ok so we want to act now so a person potentially could lose a

quarter to a half an inch every decade after 40 so by the time they’re 70 or 80

they’re actually 2 or 3 inches shorter okay why is that and what can we do to

prevent that we’re getting a loss of the disk space between the vertebra and

we’re also getting a loss of the vertebra itself so one of the big myths

out there is that people think that they can grow bone by drinking more milk

well cows and horses have these huge legs they’re solid they they’re

supporting a very large animal and they don’t drink milk after 6 months they

actually are eating grass so there is no credible study that I could find that

shows that drinking milk will build your bones or make them stronger

now what about calcium well there’s a problem with calcium especially when if

postmenopausal women take calcium to prevent bone loss especially if it’s

calcium carbonate they increase their risk of getting heart attacks I did a

separate video on that you can check it out but when we talk about minerals

we’re only talking about one little piece of the puzzle you need other

minerals you need vitamins you especially need magnesium and this trace

mineral called boron boron is really really essential to help prevent

osteopenia and osteoporosis okay so get your calcium you can get that from leafy

greens and maybe a little high-quality organic grass-fed dairy okay number two

vitamin d3 and k2 these are fat soluble vitamins these are really important in

mobilizing and transporting not just calcium but magnesium as well so vitamin

D helps the absorption of calcium from the small intestine by 20 times a k2

drives that calcium from the blood into the bone so vitamin k2 as compared to k1

triggers proteins that keep your bones really really strong where do you get k2

from well from fatty foods which a lot of people are on low fat diets and they

don’t get enough k2 vitamin d3 you get it from the Sun but of course as you age

you don’t get it nups absorption through the skin and you have to actually be in

the Sun for a certain amount of time expose enough of your body to the

sunlight to get what you really need from vitamin d3 so my recommendation is

to take both of these as a supplement especially for getting older and you

just want to make sure you’re getting enough to avoid osteopenia things like

that this is a big one number three low estrogen okay and I’m talking about

women after menopause so when you’re low in estrogen it’s gonna be harder to

build bone you actually break bone down more than you’re building it back up but

this is usually coming because the adrenal glands which are supposed to be

backing up the ovaries during menopause are not making enough estrogen so you

have the ovaries and the adrenal glands that make estrogen going into menopause

if your adrenals are too exhausted as an adrenal fatigue you get this situation

where you get too much cortisol and not enough estrogen production thus hot

flashes and other problems but cortisol if too high can create a catabolic

effect and start breaking down bone so that’s one reason why someone might

actually lose their height right there and then number five low protein they’re

not consuming enough high quality protein you’d be surprised how many

people have a deficiency of protein and I’m talking about amino acids at least

50% of most protein foods end up as waste so when you consume protein you

have the quality of protein where it comes from and then you’ll the other

factory of how many essential amino acids that are in there you’re supposed

to have eight essential amino acids if you’re doing collagen for example you

don’t even get the eight essential amino acids so if you don’t have those

essential amino acids those building blocks you cannot build body tissue same

thing with branch amino acids and then if you don’t have enough stomach acid

that’s another factor for now digesting if you have gut issues there’s a lot of

issues with this right here I’ll cover this in

another video very soon let’s say you’re not exercising okay exercise does help

prevent bone loss because you’re adding a stress and your body is compensating

by making it stronger the whole structural frame number seven growth

hormone and also something called IGF number one I want to discuss that and

this next slide is very very important growth hormone as you age you lose your

ability to make growth hormone the pituitary makes growth on them and

it works through the liver and then it triggers this other hormone called igf-1

which has very similar functions to growth hormone so both of these decrease

as you age so if you’re getting older and you don’t have these hormones you

don’t get the growth of the bone okay so what can you do to maximize growth

hormone you can keep your insulin low and your

Sugar’s low hmm that sounds like keto to me okay

next one you want to get more sleep okay and less stress that will increase

growth hormone as well in fact a good amount of the growth hormone is elevated

while you’re sleeping in the deep delta-wave sleep so if you’re not

sleeping you’re not going to be able to produce enough growth hormone and that’s

when all the repair happens all the recovery and actual bone growth itself

exercise high-intensity interval training has the potential to increase

growth hormone by 700 percent but this is mainly if you’re doing some hardcore

sprinting so if you’re not doing hardcore sprinting it could be less than

that and realize everyone’s different and this was just one study so it could

be less it could be a little bit more but high-intensity interval training is

the way to go but do it graduate first so you don’t overdo it vitamin D very

important and increasing growth hormone lots of Sun or take it as a supplement

but this right here is probably the most potent stimulator of growth hormone and

that’s intermittent fasting you can increase growth hormone by 1,300 to

2000% when you do in a minute fasting so again intamin fasting will help you get

younger and in talking about your bones as well so the more the story is don’t

wait until you’re 2 to 3 to 4 inches shorter do something now as a

preventative measure if you’re liking this content please subscribe now and I

will actually keep you updated on future videos