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let’s talk about seven ways to improve your bone  health now your peak bone density occurs in your  

late 20s personally i’m right at this point where  i have the peak bone density unfortunately it’s  

all downhill from here but as you start getting  older you start losing the density of your bone  

and your bones become softer and softer and softer  especially for women after menopause because they  

get this huge drop in estrogen and if you’re going  through menopause and you have a problem with  

the precursor for osteoporosis which is osteopenia  i would recommend taking something called dhea to  

help increase the precursor for these various  hormones including estrogen and i would really  

only take between 10 to 15 milligrams not too  much because it can also increase testosterone  

and we don’t want to do that we just want  to make the precursor for estrogen there  

in case your body needs it to make a little bit  more all right so the first thing to improve  

your bones is to start taking vitamin d3 i would  recommend taking 10 000 iu’s every single day  

now if you have a major situation with  osteoporosis i would take more i’d probably take  

20 to 30 000 ius of vitamin d3 and then number  two with that vitamin d3 you’re also going to need  

k2 k2 is very very important in bone k2 works with  vitamin d3 so vitamin d3 increases the absorption  

of calcium in the blood but k2 takes that  calcium and derives it right into the  

bone if there’s not enough vitamin k2 then  calcium can tend to settle in the arteries  

as well in the joints now as far as the amount of  k2 i would use that as the ratio with d3 so if d3  

is 10 000 i use i would take a 100 micrograms  of k2 and the type of k2 i would take is the  

mk7 version not the mk4 the mk7 so if you’re  going to take 20 000 ius of d3 you would take  

200 micrograms of k2 make sense okay number three  i would take some organic grass-fed dairy probably  

some cheese to get your calcium that’s one of  the best sources of calcium all right number four  

increase your vegetables to get vitamin c vitamin  c has everything to do with collagen and there’s  

collagen in bone there’s collagen in connective  tissue that surrounds bone there’s collagen in  

your joints and so bone is not just about  minerals it’s about protein and vitamin c  

and other minerals in the vegetables will help  your bone also the dark leafy greens are loaded  

with calcium all right number five weight-bearing  exercise is a vitally important you’re going to  

add stress to the bone and your bone’s going  to actually adapt and get stronger from that  

stress all right next one is trace minerals very  very important especially copper manganese zinc  

all are needed for enzymes in certain proteins  that help build bone and number seven one of the  

trace minerals boron is really needed to just to  make the bone stronger so you might want to take  

that as an extra thing all right there you have  it the seven ways to improve bone health so if  

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